Nuts and seeds were an important energy and nutrient source throughout history. Almonds and pistachio nuts are mentioned as far back as biblical times, and references to other nuts and seeds abound in the literature. Historians hypothesize that ancient societies (about 10,000 years ago) centered on the harvesting of nuts, which may then have fostered agriculture. Predictable growth (nuts grow on trees), long storage life (especially during winter), and generous nutrient profiles are all advantages of nuts to ancient cultures. Interestingly, ancient Romans gave sugared almonds as gifts at weddings, and this custom is still used today. Peanuts, which date back to about 800 B.C., much later joined the Apollo astronauts to the moon in 1969 (1).

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today’s largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

A detailed chart comparing nutrient values of nuts can be viewed at nuthealth.org/nutrition, followed by /nutrient1oz.html for a general nutrient comparison, /phytochemical.html for a list of known phytochemicals, and /orac.html for selected antioxidant values in nuts. A few nut nutrient notables: Brazil nuts are the highest food source of the essential mineral selenium. Cashews have more iron than other nuts. An ounce of pine nuts has more manganese than even the RDA. Sunflower seeds are the richest source of vitamin E. And pistachios are by far the best nut source of lutein, a phytochemical important for eye health. Eating a variety of nuts and seeds daily ensures that you’re getting a healthy balance of these and other important nutrients.

Guidelines and recommendations

It’s no longer a secret that nuts and seeds are healthful, but it’s a shame that these little nutritional gems got such a bad rap for so long (mostly because of their relatively high fat content). But even the U.S. government is jumping on the bandwagon and encouraging us to eat more. In 2003, the FDA approved a health claim for nuts and heart disease, which is a big deal: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Unfortunately, seeds don’t get as bright a spotlight as nuts, and they really deserve to.

Much to the chagrin of us vegans and vegetarians, the USDA continues to lump nuts and seeds in the same food group as meats, poultry and fish, reasoning that they are all good protein sources. In some ways, it is unfortunate that nuts and seeds appear to rank equally with animal flesh. Meat is known to damage health (not to mention other problems with meat), and nuts and seeds are known to protect health. And their origins could not be more opposite. But in other ways, referring to nuts and seeds as an equally acceptable protein source might be a good thing. Since plant foods are often viewed as inferior to animal foods, grouping peanut butter and steak together grants the assumption that these foods are, at least to an extent, interchangeable. After all, ounce per ounce, the protein content of nuts is comparable to meat.

A closer look at the USDA’s 2005 Dietary Guidelines and Food Guide Pyramid reveals that nuts and seeds are actually recommended along with fish for their healthy oils. In fact, the MyPyramid Web site states, “Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.” The site also states, “Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.” If we could move this information out from under the muddle and make it more available to people, perhaps folks would consume more nuts and seeds and less animal flesh, benefiting overall health.

As vegans, we should follow not the UDSA or FDA nutrition guidelines, but the Vegetarian Pyramid and Vegetarian Food Guide that accompany the American Dietetic Association’s Position Paper on Vegetarian Diets. Here, nuts and seeds are part of the “Legumes, Nuts, and Other Protein Rich Foods” Group (five servings recommended). The Guide states, “Include two servings every day of foods that supply omega-3 fats. Foods rich in omega-3 fat are found in the legumes/nuts group and in the fats group. A serving is 1 teaspoon (5 mL) of flaxseed oil, 3 teaspoons (15 mL) of ground flaxseed or 1/4 cup (60 mL) walnuts. For the best balance of fats in your diet, olive and canola oils are the best choices for cooking.” Further, “Servings of nuts and seeds may be used in place of servings from the fats group.” (2)

How many servings of nuts and seeds should we aim for per day? This depends on the rest of your diet. The Vegetarian Food Guide recommends five servings of high-protein foods and two servings of fats, and nuts and seeds can fall into either group. A reasonable goal might be two total servings, adjusting the remaining servings of protein and fat. (A serving of nuts or seeds is 1 ounce, or 2 tablespoons of nut/seed butter.)

Health benefits of nuts

Most studies on the health effects of nuts and seeds show benefits related to cardiovascular (heart/blood) health, possibly because of their high ratio of unsaturated to saturated fat, their high fiber content, their antioxidant and phytochemical content, or perhaps how all of these factors work together in the body. This is big news, as cardiovascular disease is the number-one killer in the United Sates. And while the majority of studies focus on nuts, it is likely that the relationship of seed consumption to health are similar, due to the similar nutrient profile and origin of each.

Direct cross-cultural comparisons reveal that in countries where people eat a lot of nuts, the incidence of cardiovascular diseases is lower than in countries where people eat few nuts. Controlled studies show similar relationships; not only have nuts been shown to lower cholesterol levels, but to decrease risk of actual disease and death. In a study of more than 34,000 Seventh-Day Adventists, those who consumed nuts at least five times a week had half that rate of heart attack as those who rarely ate them, and those who ate nuts only once a week still had a 25 percent lower risk of heart disease than nut avoiders (3). Another study of 34,500 women showed that those who ate nuts were 40 percent as likely to die from heart disease as those who never ate nuts (4). More recently, the Nurses’ Health Study, involving over 86,000 women, reported a lower rate of heart disease among frequent nut consumers than for nut avoiders (5).

While dozens of studies have compared nut consumption to cardiovascular health outcomes, it is difficult to draw conclusions because of the different study designs, different nuts studied and different populations involved. In 2005, researchers compiled data from 23 studies (including studies on almond, peanut, pecan, walnut and macadamia consumption) and concluded that 1.5 to 3.5 servings of nuts per week, as part of a heart-healthy diet, significantly decreased total and LDL (bad) cholesterol levels (6). Since this summary was published, at least two studies suggest similar benefits for pistachios (7, 8). For heart health, it seems that you can’t go wrong with nuts.

Despite its reputation of a high-calorie and -fat snack, nuts and seeds may play an important role in weight loss and maintenance. How? Mostly, by curbing appetite. Nuts are thought to promote satiety, which can help reduce the consumption of other foods (9). Indeed, a recent review showed that frequent nut-eaters are no heavier than nut avoiders (10). A study of 65 people on a weight reduction program in 2003 compared a diet rich in almonds with one rich in complex carbohydrates. The almond group lost weight and maintained the weight loss at greater rates (11). Another study where participants were given 3 ounces of peanuts a day revealed that subjects tended to reduce intake from other sources during the day. They were satisfied, which led to balanced intake, promoting weight control and possibly weight loss (12).
Consuming nuts may play a role in diabetes prevention and glucose control. In a study conducted by the Harvard School of Public Health, it was suggested that nut consumption may lower the risk of Type 2 diabetes in women (13). Another recent study indicates that eating almonds may help avoid spikes in blood glucose after ingesting foods that are known to raise blood sugar levels (14). Nuts and seeds, in general, with their low glycemic index and excellent nutrient profile, are perfect as part of a diet designed to control existing diabetes.

What about cancer?

Studies specifically analyzing nut and seed consumption and cancer risk are rather scarce. However, we do know that certain components of nuts and seeds – namely fiber and certain phytochemicals and plant sterols – help reduce the risk of certain cancers. Furthermore, we now know that it’s not total fat, but the type of fat, that increases or reduces risk of breast and other cancers. Trans fats (found in processed foods and animal foods) and saturated fats (found in meats, poultry skin and full-fat dairy products) are the worst offenders. Nuts and seeds provide varying amounts of primarily unsaturated fats (75 to 80 percent), and thus are important in achieving optimal fatty acid status which, in turn, is important for a diet designed to reduce cancer risk.

Nuts and seeds in the vegetarian diet

In general, vegetarians and vegans tend to eat more nuts and seeds than nonvegetarians. This is not a recent or local phenomenon; cultures worldwide have used nuts as staples in plant-based cuisines for generations. In India, for example, peanuts and peanut oil are prominent parts of the vegetarian diet, and have been for thousands of years. For most modern vegetarians, nuts and seeds are not perceived as an occasional or snack food but a food consumed consistently as part of meals (15).

The many faces of nuts and seeds

You’ve undoubtedly noticed that nuts and seeds are available in dozens if not hundreds of varieties. What to choose? Roasted? Raw? Smoked? Blanched? Spiced? Dry roasted beats oil-roasted, if these are your only choices at the grocery store. However, head to the health food store because unadulterated raw nuts and seeds are the best option. Heating and processing of nuts and seeds destroy some of the protective nutrients, but on the plus side, such processing does help to preserve nuts and seeds (processed nuts can still spoil, however). So when buying raw nuts and seeds, seek a reliable and safe source, as poorly-handled raw nuts and seeds can be a source of bacterial contamination. If you buy flavored nuts, read labels because some nuts and seeds have added gelatin, used to ensure that spices stick (16). And smoked or candied nuts can contain added fats, sugars, salt, MSG and other additives. Again, read labels and rely primarily on raw nuts and seeds. Save treats like dark-chocolate covered almonds and sesame seed candy for special occasions.

Food allergy concerns

Of course, not everyone can tolerate nuts and seeds. Nut allergies are very common, and seed allergies are also becoming more prevalent, with sesame topping the list. Rates for both nut and seed allergies are rising, especially in children and young adults. Most folks who are allergic to one or more nut or seed can safely tolerate others. In severe cases, all nuts and/or seeds need to be avoided because of possible cross-contamination. For vegans who need to limit nut and seed consumption, beans and lentils are the best stand-in, with healthy amounts of leafy greens, canola oil and soy products for the missing omega 3s. Fortunately, flax seed allergy is relatively rare, and generally safe for those allergic to other nuts and seeds.

Incorporating nuts and seeds into a healthy plant-based diet

Who says the only way to enjoy nuts and seeds is by the handful? There are myriad creative ways to add nuts and seeds to your meals and snacks. And if you’re not in the crunching mood, just about all nuts and seeds can be made into a “butter” or spread, or ground into a powder. Add your favorite nuts and/or seeds (or their butters) to:

• Granola, dry cereal, or trail mix;
• Hot breakfast cereal or porridge;
• Rice, grain pilaf or pasta;
• Whole-grain cookies, muffins, pancakes or waffles;
• Homemade bread;
• Leafy green salad;
• As a main ingredient in a vegetable pate, gravy, “burger” or loaf;
• Soy yogurt;
• Stir-fry or steamed veggies;
• Soup (have you tried gourmet vegan soup made with cashew butter?);
• Chili, casseroles, gratins;
• Smoothies and other beverages;
• Pie crust, vegan “pudding,” cake, nondairy frozen dessert, other desserts.

Toasting nuts and seeds gives them a yummy, intense flavor. The easiest way to toast nuts is in a toaster oven, if you have one, or in an oven. Chop nuts or seeds and toast (or bake at 350 degrees) for five to 10 minutes, or until they start to brown (they’ll brown even more when you remove them from the heat). Shake them around frequently or they might burn, as they tend to do quickly.

Keeping it safe: proper handling of nuts and seeds

Due to their high fat content, nuts and seeds become rancid if subjected to heat, humidity or light over a certain time frame. Keep unshelled raw nuts for six months to a year in a cool, dry place. Store shelled nuts for three to four months at room temperature in an airtight container, or up to six months in the refrigerator, or a year in the freezer. Whole flax seeds can be kept at room temperature in an airtight container for one year, and ground flax seeds can be kept in an airtight, dark container in the refrigerator for 30 days, longer in the freezer.

When shopping for nuts, look for clean shells with no cracks (except pistachios, which are semi-open). Speaking of pistachios, have you noticed how scarce the red and green ones have become? Years ago, U.S. importers dyed the nuts to hide blemishes, but now most of our pistachios are grown in California, the dyes are not typically used. Another neat nut factoid: have you ever seen a cashew shell? No? It’s because they contain a potent skin irritant toxin.
Sesame, sunflower, pumpkin and flax seeds, as well as almonds and peanuts and perhaps many other nuts and seeds, can be sprouted. Sprouted nuts and seeds are nutrient-rich, and sprout enthusiasts claim that the nutrients from sprouts are better absorbed than those from the native nut or seed. Certainly, the nutrient profiles of sprouts are impressive! You can do it yourself or buy sprouts at the store. Books and Web sites on the topic abound.

Seek a reliable, well-known source of your nuts and seeds. Choose a market that has a high grocery turnover and, if you buy in bulk, be sure that food safety guidelines (such as proper use of gloves, dedicated bins and cleanliness) are followed. Even the best stores and handling practices won’t ensure that nuts are fresh and safe; if you detect even the slightest off-smell, return the nuts to the store. If you can’t find a store near you that stocks a good variety of fresh nuts and seeds, consider an online merchant. Visit an online store that ranks high in search engine rankings and that has good customer feedback and a fair return policy. Sometimes you can buy directly from the grower!

Seed standouts: flax and hemp

Flax seeds are a tremendous asset to the vegetarian diet. They also have an interesting history. It is believed that flax and flax seeds were first cultivated in Babylon in 3000 B.C. Hippocrates used flax for patients with abdominal complaints, around 650 B.C. Around the eighth century, Charlemagne passed laws actually requiring people to add flax to their diets, because of how important he viewed flax to be to health (17). We are not required to eat flax seeds, but it sure is a good idea to do so! Flax seeds are among the best plant sources of omega-3 fats, plus they have lignans, an anti-carcinogen, and boron, a mineral important for bone health. Best to eat them ground, so that the nutrients are readily available (the tiny seeds are easy to swallow whole). It’s a no-brainer to add ground flax seeds to mixed dishes, hot cereal and smoothies. And if you need an egg replacer for cooking, blend 1 tablespoon ground flax with 3 tablespoons water.
Hemp seeds are another super source of omega-3 fatty acids, and are showing up everywhere these days – cereals, “milk,” cookies and bars, and even vegan ice cream. The seeds (and their oil) offer the greatest health benefits.

Why not just use the oil?

Flax and hemp oils, as expected, contain more omega-3 fats per serving than the whole seed. So why not just skip them and go directly to the extracted oil? Actually, it’s not a bad idea to use high omega-3 oils in moderation. But the oil should not replace the seeds; they should both be incorporated into the diet. The whole seeds contain fiber and other important nutrients that do not end up in the oil. But the oil has concentrated amounts of protective fats. So both are important. Oils high in omega-3s oils spoil rapidly and should be kept in the refrigerator and used within a few weeks. These oils are perfect for salad dressings and smoothies but, due to low smoke points, not suitable for cooking. Healthy vegans should aim for 1/2 to 1 teaspoon of flax or hemp oil a day, depending on the rest of the diet.

Bottom line

If you are a vegan and concerned about your health, nuts and seeds should play a role in your daily diet. Their nutrient profiles, not to mention their flavor and versatility, go a long way in making the optimal vegan diet as nutritious and delicious as it can be.

(1-17) References for this article are available from NAVS at navs@telenet.net or P.O. Box 72, Dolgeville, NY 13329.

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While waiting for our entrees, chosen from the eclectic menu, we drank in the beauty of the environment – sparkling glass tiles illuminated by skylights and an indoor tropical landscape surround the dining room filled with large round wooden tables and chairs and a lovely cascading waterfall window.

Chef Matthew Griffin delighted us with a complimentary appetizer of muffins with a cucumber salsa, generously bringing more as we devoured them.

Following the appetizers, I enjoyed a salad of Sweet & Sour Grilled Endive & Radicchio – plump white beans and haricot vert with cherry tomato vinaigrette ($8). My husband, Tom, ordered the Forest Mushroom and Roasted Garlic Baby Arugula and White Truffle Oil ($11). Flatbread accompanied the salads for all to taste, and one of the non-vegans in our party commented that she was pleasantly amazed that it could be egg-free and yet so delicious.

For my main course, I chose the Sublime Picatta – braised spinach, roasted garlic mashed potatoes and lemon caper sauce ($17), which was delicious and filling. Tom’s main course consisted of Portobello “Tenderloin” – garlic spinach, onion rings, whipped potatoes with au poivre sauce ($16). The food was fresh and colorful with many textures and unique tastes.

Although we were full, we couldn’t resist the scrumptious dessert offerings. We all opted to share the brownies, a strawberry shortcake with vegan whipped cream, and an apple strudel.

We had a lovely dining experience at Sublime. Our waiter was very personable and provided excellent service. Sublime strives to serve the freshest vegan fare using organic ingredients when available. One hundred percent of the profits are donated to organizations that promote animal welfare and the vegan lifestyle.

On the way out we noticed a plaque that read, “Sublime is the restaurant that proves its point by living up to its name!” And it does!

Sublime Recipes:

Mushroom Ceviche

Serves 4 to 6

5 oranges
2 lemons
2 limes
3 tablespoons fresh ginger
3 medium cloves garlic
1 cup sake (rice wine)
1 pound oyster mushrooms (caps only, no stems)
1 cucumber, seeds removed, julienned (a technique of shredding vegetables or other food into long, thin strips)
1/2 large red onion, sliced
1/2 pint cherry tomatoes cut in half
1 whole avocado, diced
1 whole mango, diced

Juice all the citrus in a large container. Add the sake. Mince the ginger and garlic, place in a cheesecloth and squeeze out the juice. Add to the citrus making a marinade. Mix in the oyster mushrooms and let sit for 1 hour. Strain and reserve marinade. Toss together cucumber, onion, tomatoes, avocado and mango. Add some of the marinade to coat. Add marinated mushrooms and serve
immediately.

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The soup was a creamy tomato vegetable, exquisitely blended and delicious. Homemade bread was served consisting of fresh cornbread and foccacia with a divine spread of a sweet potato puree. The dish of baked olives (black and green) was unique and the arugula salad was spectacular with white tuscan beans in a roasted garlic dressing that tasted as if it were freshly picked from the backyard.

My dish was a seitan stew flawlessly prepared and served with sauteed cabbage and Irish soda bread. One of my friends was delighted as well with her baked tofu entree with caramelized onions served with horseradish mustard that was perfectly prepared and presented with real style. We would have liked to have tried more dishes like Afghani Lentil and Vegetable Roll-up with Cilantro Soy Yogurt Glaze or the Southwest Black Bean and Roasted Sweet Potato Burger but couldn’t even finish what we had ordered. I truly believe that the test of a superb restaurant are the sauces and combinations that they put together and each taste was a hit!

None of us was even tempted to order dessert because we were so full and satisfied. So the organic, seasonal pies with the non-dairy whipped cream, sweetened with unrefined sugar or maple syrup and the fruit crisps would have to wait for a return visit.

The dishes were all quite creative, all vegan and are voluminous in their serving portions. The prices are beyond reasonable. A huge sandwich is only about $7 to $9 and the daily main dish specials are about $10 each and I dare you to finish it! They even take reservations, which are recommended, especially for the weekends because it is a small but cozy institute.

Service was very good with a friendly staff. Parking is available on the green or in a lot across the street. Woodstock, New York, an artistic and music haven known as mecca since the ’60s for the free thinker, intelligent radical, spiritually adventurous and ecologically aware individual, had been lacking a true vegan restaurant for years. Those that have appeared have faded into the mist after a few seasons, just like in the musical Brigadoon. Well, if my intuition and taste buds can be trusted, this one is here to stay. I have to urge you to try their magical menu in this most enchanted village. Bon appetito!

CAROLE BARAL has been certified Integral Yoga instructor for more than 25 years and a long-time NAVS board member. She lives part of the year in the Hudson Valley of New York.

Garden Cafe Recipes:

Green Beans In Spicy Miso Sauce

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Quinoa Tabouli

Yield: about 10 cups

Quinoa makes an ideal substitute for bulgur and combines well with the traditional Middle Eastern flavors of this time-honored salad.

• 1 1/2 cups quinoa, rinsed well and drained
• 3 cups water
• 2 cups coarsely chopped fresh parsley
• 2 cups cherry tomatoes, cut in half
• 1 English cucumber, peeled and diced
• 2/3 cup sliced scallions or chives
• 1/4 cup fresh lemon juice
• 3 tablespoons extra-virgin olive oil
• 4 teaspoons dried mint
• Salt and pepper

Place the quinoa in a medium saucepan over medium heat, and toast it until the grains are dry, fragrant and turn a shade darker, about 5 minutes. Add the water and bring to a boil. Cover, reduce the heat to low and simmer until all the water is absorbed and the grain is tender, about 12 to 15 minutes. Remove from the heat and let stand, covered, 5 minutes.

Fluff the quinoa with a fork and transfer it to a large bowl. Let it cool, fluffing it occasionally with a fork. When cool, add the parsley, tomatoes, cucumber, scallions, lemon juice, olive oil, mint, and salt and pepper to taste. Toss gently until evenly mixed. Adjust seasonings, if necessary. Serve at once or thoroughly chilled.

Variations: To turn this salad into a more substantial main dish, add one or more of the following:

• * 1 to 1 3/4 cup drained cooked or canned chickpeas
• * 1 cup halved and thinly sliced red radishes
• * 1 cup diced carrots

Instead of cherry tomatoes, substitute 2 large ripe tomatoes, diced.

These recipes are reprinted with permission from: Food Allergy Survival Guide by Vesanto Melina, RD, Jo Stepaniak and Dina Aronson, RD, (c)2004, Healthy Living Publications.

The post High in Flavor, Low in Allergens Recipes Everyone Will Love appeared first on North American Vegetarian Society.

African Sweet Potato & Peanut Stew

This stew is indescribably delicious serving it over quinoa (which is incredibly nutritious), couscous (which is a traditional North African accompaniment), or brown rice. Enjoy!

Ingredients

• 3 Tbs. water for sautéing
• 3 sweet potatoes, peeled & cut into 1/2″ cubes
• 2 medium yellow onions, chopped
• 3 garlic cloves, pressed or minced
• 1 can (15 oz.) red kidney beans, drained & rinsed
• 2 red bell peppers, seeded & cut into 1/2″ squares
• 1 can (15 oz.) diced tomoatoes or 2 fresh, diced
• 1/2-3/4 cup smooth or crunchy natural peanut butter
• 1/2 tsp. salt (or to taste)
• 1 tsp. ground cumin
• 1 tsp. ground cinnamon
• 1/2 tsp. cayenne pepper
• 3 tsp. light brown sugar
• 4 cups vegetable stock
• 1 tsp. fresh ginger, grated
• fresh cilantro, chopped (optional – for garnish)
• unsalted peanuts, chopped (optional – for garnish)

Directions:
Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.

Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.

Stir in peanut butter, and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot (it will make it easier to incorporate into the stew)

Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes

Taste and add salt or other seasonings, if necessary. Serve in individual bowls and top with chopped nuts and cilantro, if desired.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

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Apple or Blueberry Cobbler

Yield: 6-8 servings

This could easily be called ‘Fruit Cobbler,’ as it invites the inclusion of any berry or fruit, such as apples or peaches. Because I love biscuits and berries so much, this is one of my favorite desserts.

Ingredients: Cobbler Biscuit Dough

• 1-1/3 cups (165 g) unbleached all-purpose flour
• 3 tablespoons (40 g) granulated sugar, divided
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 5 tablespoons (70 g) non-hydogenated, nondairy butter, melted
• 1/2 cup (120 ml) nondairy milk
• 1-2 tablespoons (15 to 30 g) nondairy milk or 1 to 2 tablespoons
  (14 to 28g) melted non-dairy butter, for brushing on top of dough
• 1 tablespoon sugar (for brushing on top of dough)

Ingredients: Filling

•  4-5 cups (580 to 725 g) blueberries or chopped apples
• 1/2 cup (100 g) sugar
• 2 tablespoons (15 g) unbleached all-purpose flour
• 1 teaspoon grated lemon or lime zest (optional)

Directions:
Preheat the oven to 375° F (190° C or gas mark 5). Have ready an ungreased 8- or 9-inch (20- or 23-cm) square baking pan or 8 x 10-inch (20 x 25-cm) rectangular baking pan at least two inches (5 cm) deep.

To make the biscuit dough, combine the flour, 2 tablespoons (26 g) of the granulated sugar, the baking powder, and salt. When completely combined, add the nondairy butter and the 1/2 cup of milk. Stir just until you form a sticky dough. Set aside.

To make the filling, wash and pat dry the blueberries or other fruit. In a large bowl, combine them with the sugar, flour, and lemon zest, if using. Spread evenly in the baking dish.

Using a tablespoon, scoop the dough over the fruit. There will be just enough to cover the fruit. Either leave the dough in shapeless blobs on the fruit or spread it out. Brush the top of the dough with the remaining 1- to 2 tablespoons of milk or butter and the 1 tablespoon of sugar. Bake until the top is golden brown and the juices have thickened slightly, about 45 to 50 minutes. Let cool for 15 minutes before serving.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

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Ensure sufficient calories. Vegan diets are often high in bulk and low in fat. While this is great for disease prevention, it may not promote optimal growth and development. This does not mean vegan diets are inappropriate for infants and toddlers. It simply means that when constructing a vegan diet for young children, growth and development must be priority number one, and the caloric density of the diet must be high.

• Provide three meals per day plus snacks between meals.
• Limit fluids with meals (can be filling).
• Add calories where possible (e.g., add sauces to vegetables, nut butters or avocados to smoothies, extra spreads on bread, etc.).

Aim for 40 to 50 percent of calories from fat.

This sounds high, but remember breast milk contains about 50 percent of calories from fat. Most of the fat should come from foods rich in monounsaturated fats, such as nut butters and avocados. Sufficient essential fatty acids should also be provided (an essential balance oil is a great choice – for example, Essential Balance Junior by Omega). It is NOT necessary to add animal foods to increase fat in the diet. Instead, add higher fat plant foods. Excellent choices include:

• Tofu – this is an ideal food for small children – packed with protein and fat (plus other nutrients), but low in fiber. Use it in shakes, scrambles, sandwiches, soups, stews, roasts, loaves, patties and desserts.
• Fortified, full fat soymilk – use fortified soymilk as a beverage and in food preparation. Aim for at least 20 oz. fortified soymilk per day.
• Nut and seed butters and creams – nuts and seeds may cause choking in toddlers under four years of age, so blending nuts and seeds into butters and creams works well for this age group. Use nut and seed butters in baking, on
  toast, in sauces and puddings.
• Avocados – these little gems are loaded with fat, calories and nutrients. Add them to salads, puddings, dips, spreads and toppings.

Limit total fiber intake.

Fiber fills the stomach and can reduce total caloric intake. Avoid concentrated fiber like wheat bran in the diet. Use some refined grains to produce weight gain (sufficient fiber will come from other plant foods). Whole grains should be included to increase intake of vitamins and minerals.

Provide at least 25 grams protein per day.

Insufficient protein can compromise growth. Soymilk (20 oz.) will provide about 15 grams of protein. One veggie deli slice has 4 to 5 grams, and 1/4 cup tofu has 8 to 10 grams. Even a slice of bread has 2 to 3 grams of protein. Thus, ensuring sufficient protein is not difficult if caloric intake is adequate.

Be aware of the needs for iron and zinc.

These nutrients are very important for growth and development. Iron is the most common nutritional deficiency in infants. Iron-fortified infant cereal, legumes, tofu, nuts, seeds and dried fruits are all good sources. A lack of zinc can mean poor growth and reduced immunity for children. Good sources include legumes, nuts and seeds. Include a multi-vitamin/mineral zinc supplement that provides 5 to 10 mg. of zinc.

Don’t forget the Vitamin B12!

There are no reliable plant sources of vitamin B12. Use a supplement or fortified foods (at least 1 mcg./day). A lack of vitamin B12 can result in muscle wasting, weakness and irreversible nerve and brain damage.

Include sufficient calcium and vitamin D.

Calcium and vitamin D are necessary for strong, growing bones. Both of these nutrients can be provided in fortified non-dairy milks and other fortified foods. Other good sources of calcium are dark greens (excluding spinach, beet greens and Swiss chard), tofu made with calcium, almonds, legumes and figs.

For a toddler aged one to three years: if you use 3 tablespoons of cashew butter for the whole recipe, a serving of this pudding provides approximately:

• 100 percent of the requirement for magnesium, folate, vitamin C and omega-3 fatty acids.
• More than 66 percent of the requirement for copper and potassium
• More than 50 percent the requirement for pyridoxine and zinc
• 42 percent of the protein requirements
• 25 percent of the needs for calories and selenium
• 20 percent of the needs for iron

Adapted From: Becoming Vegan (Davis and Melina, The Book Publishing Co. Summertown Tennessee, 2000).

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Vegetarians enjoy some impressive health advantages, including reduced risk of chronic diseases, particularly heart disease and type 2 diabetes, less overweight and obesity, and greater longevity. However, becoming vegetarian does not guarantee a healthful diet. It is entirely possible to completely blow it on a vegetarian diet. After all, chips and soda are generally 100 percent vegetarian, as are many other fatty, salt- and sugar-laden junk foods.

This column will review six of the most common stumbling blocks for vegetarians and how we can be sure to avoid them.

1. Switching from meat and potatoes to pasta and bagels.

The most common blunder made by new vegetarians is switching from meat and potatoes to pasta and bagels. While it is true that pasta and bagels are familiar, tasty foods, they are no nutritional bargain. Pasta, bagels and other white flour products are refined carbohydrates. Whenever refined carbohydrates become dietary staples, they contribute to overweight, heart disease, type 2 diabetes and gastro-intestinal disorders.

Carbohydrates, per say, are not the problem. In fact, the lowest rates of chronic disease in the world are in areas with high carbohydrate intakes. However, in these protective high carbohydrate diets, the carbohydrates come from whole plant foods, such as vegetables, legumes, grains, fruits, nuts and seeds. These foods come packaged with such protectors as fiber, phytochemicals, phytosterols, vitamins, minerals and essential fatty acids. To avoid this common stumbling block, simply replace meat and potatoes with beans and greens. Rely on whole plant foods for carbohydrates. Minimize use of refined flour products.

2. Replacing meat with dairy and eggs.

Often new vegetarians trade in meat, chicken and fish for dairy products (mainly cheese) and eggs. Typical entrees include pizza, lasagna, macaroni and cheese, grilled cheese sandwiches, cheese omelets and quince.

The nutrition challenge that arises is getting a sufficient supply of iron. Iron comes in two different forms in food: heme and non-heme. Heme iron comes from blood and is generally found only in meat, poultry and fish (about 40 percent of the iron in animal flesh is heme iron). This type of iron has high bioavailability. Non-heme iron is found in meat, as well as all other iron-containing foods. Dairy products are poor sources of iron and they inhibit iron absorption. The iron in eggs has poor bioavailability. Thus, when vegetarians replace meat (which contains significant amounts of bioavailable iron) with dairy and eggs, the consequence may be reduced iron status. To avoid this problem, vegetarians are well-advised to replace meat with good plant sources of iron, such as legumes.

Other good iron sources include nuts and seeds (especially pine nuts and pumpkin seeds), dried fruits, blackstrap molasses, some vegetables (greens, mushrooms and peas) and grains (especially quinoa, amaranth and iron-fortified grains).

Eat such vitamin C-rich foods as fruits and vegetables with iron rich foods to enhance iron absorption. Avoid sprinkling wheat bran on foods as it is concentrated in phytates, which significantly reduce iron absorption.

3. Consuming trans fatty acids.

Trans fatty acids are unsaturated fats that have been turned from liquid oils to solid fats, primarily by the process of hydrogenation. From a health perspective, trans fatty acids are a disaster. These fats become incorporated into cell membranes, changing their shape, flexibility and permeability. They effectively dumb cells down, impairing their function. About 90 percent of trans fats come from partially-hydrogenated fats in processed and fried foods. Our most concentrated sources are margarine, shortening, crackers, cookies, granola bars, baked goods, chips, snack foods and deep-fried foods.
The World Health Organization (WHO) recommends that less than 1 percent of calories come from trans fatty acids. For a person consuming 2,000 kcal per day, that’s about 2 grams, or about half of what you would get in a single donut or medium order of fries. Trans fatty acid intake depends almost completely on the amount of processed and fried foods consumed, so vegetarians can easily consume as much as non-vegetarians. To avoid trans fatty acids, read labels and avoid anything with partially-hydrogenated vegetable oils or shortening.

4. Assuming that all nutrients will be provided by nature.

While this is true in theory, it is not true in practice. All nutrients are available in nature; however, due to our manner of living, several nutrients have become difficult to acquire in certain situations.

For vegetarians, vitamin B12 is a good example of a nutrient that is plentiful in nature, but not so plentiful in the foods we eat. Vitamin B12 is a nutrient that is produced mainly by bacteria. It is present in anything contaminated with B12-producing bacteria. While animal products are reliable sources of B12, plant foods are not. This is because we remove B12-producing bacteria in an effort to minimize pathogenic bacteria. Vegetarians have reduced B12 status relative to omnivores, and vegans have the lowest levels of all groups. Lack of vitamin B12 in the diet causes megaloblastic anemia, nerve damage, gastrointestinal disturbances and elevated homocysteine. The elevated homocysteine can potentially eliminate any cardioprotective effects of a vegetarian diet.

Reliable sources of vitamin B12 for vegetarians include fortified foods (Red Star Vegetarian Support Formula nutritional yeast, cereals, non-dairy beverages, meat analogs, etc.), supplements, and animal products (dairy and eggs) for lacto-ovo vegetarians less than 50 years of age. Animal products are not considered a reliable source of vitamin B12 for those over 50 years of age as the ability to cleave B12 from the protein it is bound to can be significantly impaired. To get sufficient vitamin B12 from foods or supplements, we need at least 3 mcg in fortified foods in two or more meals, 10 mcg of supplemental B12 daily or 1,000 to 2,000 mcg of B12 weekly. Seaweed, fermented foods and organic vegetables are not reliable sources of vitamin B12.

5. Getting insufficient omega-3 fatty acids.

While vegetarian diets are generally lower in total fat, saturated fat and cholesterol than are nonvegetarian diets, they generally offer no advantages over nonvegetarian eating patterns where omega-3 fatty acids are concerned. This is partly because vegetarians do not eat fish, the most concentrated omega-3 source in the omnivorous diet.

Total omega-3 requirements may be higher for vegetarians than for nonvegetarians, as vegetarians must convert plant omega-3 fatty acids to the more physiologically active long-chain omega-3 fatty acids found in fish. Thus vegetarians are well-advised to include at least 1.25 percent of calories as omega-3 fatty acids, or approximately 3 to 5 grams per day.
The best sources of omega-3 fatty acids in the plant kingdom include flaxseed and flaxseed oil, hempseed and hempseed oil, chia seed and chia seed oil, canola oil, walnuts, dark greens and wheat germ. One tablespoon of ground flaxseed provides about 2.6 grams of omega-3 fatty acids and or 1 teaspoon of flaxseed oil provides about 2.7 grams. Lacto-ovo vegetarians can get some long-chain omega-3 fatty acids from omega-3 rich eggs, and both vegetarians and vegans can get long-chain omega-3 fatty acids from cultured microalgae (available in veggie caps). Pregnant and lactating women may be well-advised to consider a direct source of long-chain omega-3 fatty acids.

6. Overeating!

Many people assume that becoming vegetarian will protect them from overweight and obesity. While it is true that vegetarians and especially vegans tend to be leaner than their omnivorous counterparts, a vegetarian diet does not guarantee a lean body.

A healthful diet and lifestyle results in a healthy body weight and many people who shift to a vegetarian diet do improve their diet and lifestyle choices, but not always. For some people the switch to vegetarian means a double order of fries instead of a burger and fries. Overeating and under-activity leads to overweight and obesity, and vegetarians, like most Americans, have plenty of opportunity to overeat.

Of course, the concern is that overweight and obesity could effectively cancel out many of the health benefits that commonly result from a vegetarian diet. Being overweight increases risk for heart disease, type 2 diabetes, certain types of cancer, osteoarthritis, gallbladder disease, gout and sleep apnea. Obesity has been found to add about 20 years to a person’s age in terms of health risk.

Portion control is of the utmost importance. While it is easier to overeat when deep-fried foods, salty snacks, white flour products and soda are at the core of the diet, it is also possible to overeat such healthful foods as fruit smoothies and homemade whole grain bread. To avoid overeating, limit processed foods and added fats. Limit calorie-laden beverages. Focus on high-fiber, whole plant foods. Be mindful of what you consume. Eat slowly. Include at least 30 to 60 minutes of physical activity each day.

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The post Nutrition Matters: Six Stumbling Blocks and How to Avoid Them appeared first on North American Vegetarian Society.

With more than six million copies sold, Barry Sears’ book, Enter the Zone, seems to have struck a resonant chord with Americans. It’s no wonder, considering the Zone’s promises: permanent weight toss, increased energy, and improved athletic performance. These can be yours by eating more protein and fat, and, miraculously, without calorie restriction! Are these promises realistic? Does the Zone diet really deliver? Or, is this just another joyride on the Great American Diet Rollercoaster?

According to Sears, Americans have experienced an explosive weight gain in the past ten years, and he blames this on the low-fat, high-carbohydrate diets that have been promoted by nutrition experts during this time. ‘The message, from top scientists, nutritionists, and the government, was simple,’ says Sears. “Americans were told to eat less fat and more carbohydrates … We’re now fifteen years into the experiment, and one doesn’t have to be a rocket scientist to see that it isn’t working … the country has experienced an epidemic rise in obesity .. people are eating less fat and getting fatter!’

Sears is certainty correct that Americans are getting fatter. Statistics show that in 1980, 25 percent of the population was overweight. By 1990 that number had risen to 33 percent, or one out of every three Americans. Perhaps even more disturbing is that these statistics are true for children as well as for adults.

‘If we’re eating supposedly ‘healthy’ diets that supply less fat and less choLesterol,’ Sears asks, ‘[then] why in the world are we gaining weight”‘ His answer, and the theme of the Zone, is that ‘we’re getting fatter because many of our dietary laws are wrong … a high-carbohydrate, low-fat diet may be dangerous to your health … Eating fat does not make you fat. It!s your body’s response to excess carbohydrates in your diet that make you fat.’

Are Americans really eating less fat? Sears claims that Americans are coning just 15 percent of their calories from fat. Yet nationally recognized food surveys like the Nationwide Food Consumption Survey and the National Health and Nutrition Survey indicate that fat consumption is actually between 37 and 38 percent of calories. In other words, the diet that Sears condemns for making Americans fatter is not the diet that most Americans follow.

Furthermore, the claim that Americans’ increased obesity is the result of eating less fat and more carbohydrate flies in the face of all scientific evidence. Countless studies, both clinical and epidemiological, have shown that diets low in fat and high in complex carbohydrate and fiber are positively correlated with maintenance of desirable weights. In an extensive study of diet and health conducted in the People’s Republic of China, T. Colin Campbell, Ph.D., a nutritional biochemist from Cornell University, clearly illustrated the link between consumption of high-fat diets and increased incidence of obesity .Those individuals eating the most fat had the highest rates of obesity, as well as heart disease, certain cancers, and adult-onset diabetes.

It is important to emphasize that the diets which consistently promote good health are based on complex carbohydrates, which are found primarily in unrefined foods, such as legumes, whole grains, vegetables, and fruits. It is these foods that are basic to a healthful, low-fat diet. By contrast, over consumption of simple and refined carbohydrates such as sugar and refined flour can lead to unwanted weight gain. Sears is correct when he criticizes low-fat, high-carbohydrate diets that are based on high-sugar and refined flour foods such as fat free cookies, chips, bagels, and frozen yogurt. Americans have been stuffing themselves on these, and as a result, fat-free has become just another failed diet for many people. However, contrary to Sears’ assertions, the increase in obesity among Americans is not due to any insidious quality of carbohydrate.

The simple fact is that weight has increased because total calorie consumption has increased. In 1980, Americans were consuming 2000 ca tories per day. By 1990 that figure had increased to 2200 calories per day, a jump of ten percent! Think about it: a ‘Quarter Pounder” used to be a BIG burger. Now it’s the norm and fast food chains are touting their ‘Half Pounders’ and “FUll Pounders.” Consider the gigantic size of soft drinks and popcorn at the movies, or the fact that many people think of a pint of Hagen-Daaz as a single serving!

The fact remains that excess calorie consumption (whether from protein, carbohydrate, or fat) leads to weight gain. Like it or not, in order to lose weight and keep it off, calories must be limited to a reasonable number each day. This is not the message that most people want to hear, which is why they continue trying different diets, hoping that one of them will hold the key to guilt-free gluttony.

According to Sears, the Zone is ‘that mysterious but very real state in which your body and mind work together at their ultimate best … the mind is relaxed, yet alert and exquisitely focused … the body is fluid, strong, and apparently indefatigable. It is almost euphoric. There are no distractions, and time seems to slow down to a graceful waltz”.

Sounds wonderful, doesn’t it? But how do you get there? According to Sears, its easy. ‘That’s what I want to deliver in this book: a newer, simpler, and better way to eat … Why make life more difficult than it has to be? Life is much more enjoyable in the Zone.”

In explaining his simpler, better way to eat,’ Sears says that “…you must treat food as if it were a drug. You must eat food in a controlled fashion and in the proper proportions – as if it were an intravenous drip.” According to Sears, ‘Food is far more important than just something you eat for pleasure or to appease your hunger. Rather, it is a potent drug that you’ll take at least three times a day for the rest of your life … In essence, you’re treating food as if it were a prescription drug: delivering a controlled amount of protein and carbohydrate at every meal…” This is a simper, better way to eat,’ one which makes life more enjoyable?

It is probably safe to say that if your stomach isn’t growling.then you are NOT in the Zone!

According to Sears, the key to entering the Zone is determining one’s proper protein level. He explains that the “amount of protein that you require wilt be genetically unique to you and you alone.” Through a complicated series of mathematical computations (for which he offers no scientific basis), Sears provides a method for determining one’s individual protein requirement. He says that the correct amount of protein is dependent upon one’s weight, percentage of body fat, and level of physical activity. After calculating the protein level, corresponding fat and carbohydrate levels can be determined using guidelines proposed by Sears: ‘Maintain a beneficial ratio of protein to carbohydrate every time you eat … The ideal is about .75 which equals 3 grams of protein for each 4 grams of carbohydrate … for every gram of protein you eat, you’d be eating slightly more than 0.4 of a gram of fat…” Another way to express this “ideal’ proportion of protein to fat and carbohydrate is the now familiar 30/30/40 ratio.

This ratio – thirty percent of calories from protein, thirty percent from fat, and forty percent from carbohydrate has Americans salivating all the way to the meat counter, because it appears to eliminate restrictions on fat and protein, and open the door to increased consumption of meat, dairy, and other animal products. But hold on to your shopping cart, because the actual amount of protein permitted on a Zone diet is not as high as it might initially appear. Although Zone protein levels do tend to be somewhat higher than the Recommended Dietary Allowances (RDA), they are actually lower than the amount of protein current[y consumed by most Americans on typical meat-based diets! In other words, to enter the Zone, many people will have to actually decrease their consumption of high-protein foods!

Another aspect of the Zone diet which many find appealing is Sears’ discussion of the need for fat in the diet, and his condemnation of very low fat diets. He is absolutely correct that some fat is essential. In addition to supplying fat-soluble vitamins and essential fatty acids, fat plays a role in the production of eicosanoids, hormone-like substances which affect everything from blood clotting and blood pressure, to bronchial constriction and inflammation. However, contrary to Sear’s assertions, most Americans are in little danger of becoming fat-deprived. As mentioned earlier, Americans currently get 37 to 38 percent of their calories from fat, an amount substantially higher than Sears’ thirty percent! To really get into the Zone, most Americans will have to significantly reduce their fat consumption.

Throughout his book, Sears paints the link between carbohydrate and insulin as the villainous cause of Americans’ unwanted weight gain. He says that “Insulin is essentially a storage hormone which converts excess carbohydrates to fat and aggressively promotes the accumulation of body fat … Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat. This makes it impossible for you to use your own stored body fat for energy. So the excess carbohydrates in your diet not only make you fat, they make sure you stay fat.”

Carbohydrate consumption does indeed raise blood glucose, and it causes the body to produce insulin. However, this is only part of the picture. The regulation of blood sugar levels is accomplished not only by insulin, but also by glucagon, epinephrine, glucocorticoids, thyroxine, and growth hormone. It is an incredibly complex process which has been vastly oversimplified by Sears.

To begin with, his condemnation of insulin seriously downplays its essential rote in maintaining blood glucose levels within normal ranges. He blames carbohydrate for raising insulin levels, but fails to mention that dietary protein also causes insulin levels to rise. He explains that excess carbohydrates are ruthlessly turned to fat by insulin, but fails to mention that dietary protein and fat will also be tuned to fat if excess calories are consumed. In fact, the body is much more efficient at converting dietary fat to body fat than it is at converting carbohydrate to fat. Several steps are required in the conversion of carbohydrate to fat, and up to 23 percent of the ingested calories are burned in the process. By contrast, conversion of dietary fat to body fat is quite efficient and uses only three percent of the ingested calories. In other words, more calories are burned and fewer are stored when excess calories come from carbohydrate than when they come from fat.

According to Sears, the real key to excess weight gain is the speed at which carbohydrates enter the blood-stream. ‘Before 1980,” he says, ‘no one bothered to ask about the entry rates into the bloodstream of various types of carbohydrates. When this question was finally studied, the implications should have turned the nutritional community on its head. Somehow supposedly ‘simple’ sugars like fructose were entering the bloodstream at far slower rates than supposedly ‘complex’ carbohydrates like pasta. This fact has major consequences if you ever hope to reach the Zone. The entry rate of a carbohydrate into the bloodstream is known as its glycemic index.”

Sears touches on something important when he states that the glycemic index “should have turned the nutritional community on its head [italics mine].” Although it was originally hailed as a breakthrough for the management of diabetes, the glycemic index has not proven to be a reliable predictor of the effect of various foods on blood glucose Levels, and its use is not advocated by the American Diabetic Association or other nutrition professionals. The problem is that a host of other factors also affect the body’s glycemic response to a food, including whether the food is eaten alone or in combination with other foods, whether it is cooked or raw, and whether it is fresh or canned. Additionally, the presence of anti nutrients such as phytates, tannins, and lectins, as well as the amount and type of fiber (e.g., soluble versus insoluble) also effect the glycemic response to a food. Even the addition of salt to a meal affects its glycemic response. The glycemic index is not a reliable tool, yet it is a cornerstone of Sears’ Zone theory.

Scientific evidence indicates that the presence or lack of fiber is much more reliable for predicting the gtycemic response to a food. According to Krause’s Food Nutrition & Diet Therapy, one of the foremost clinical nutrition textbooks in the United States, “Fiber,especially soluble fiber found in fruits, vegetables, barley, oats, and legumes, has been shown to be extremely effective in controlling blood glucose.” Fiber is at the heart of the successful treatment of diabetes and obesity. It is essential for maintaining a healthy digestive tract, and helps the body regulate blood cholesterol levels. Yet Sears pays little attention to the importance of fiber, and in fact, because fiber may interfere with the absorption of some amino acids, recommends the use of “isolated protein powders, in which the fiber has been stripped away by chemical processing.”

To illustrate a ‘real-life’ example of the Zone, Sears shares with us that he is 6’5″ , and that his unique protein requirement is 100 grams. Based on his 30/30/40 ratio, his Zone-favorabLe diet looks Like this:

To borrow a phrase used by Sears, “it doesn’t take a rocket scientist” to see that this is a dangerously low calorie intake for a man who is 6’5″. (We used to call them ‘starvation diets.’) Such calorie restriction flies in the face of Sears’ assertion that “On a Zone-favorable diet you restrict excess calories from carbohydrates, not total calories and certainly not nutrition.” [italics mine]. It is painfully clear, in spite of Sears’ statements to the contrary, that the foundation of the Zone is extreme calorie restriction. In the short term, such a very low calorie diet will indeed lead to weight loss, but most of it is water toss. In the long term, it will cause nutritional deficiencies and a decreased metabolic rate, making it even harder to maintain a healthy weight. Finally, it should be obvious that such severe calorie restriction will cause ravenous hunger. It is probably safe to say that if your stomach isn’t growling, then you are not in the Zone!

I was curious to see how the Zone numbers would work out for me: I am 5’7′, weigh 118 pounds, and am moderately active. Based on the formulas in the book, my ideal diet would be:

Just thinking about limiting my total calories to 1000 a day makes me hungry! Even if I wanted to lose weight (which I do not), my calorie intake should never drop below 1200 per day. Is there a way to increase the total calories and thereby make this diet nutritionally adequate? Not really, because the protein requirement is firmly fixed and cannot be increased if I want to stay in the Zone. Increasing the amounts of carbohydrate or fat would throw off the ratio, and I would no longer be eating a 30/30/40 diet. The only other source of calories that I could turn to would be alcohol. Making up my calorie deficit with alcohol would indeed produce a sort of euphoria, but I don’t think this is the ‘Zone’ that Sears is referring to!

Looking at the numbers, it is obvious that the Zone is not an excessively high-protein diet. While the amount of protein is somewhat higher than the RDA, the 30/30/40 ratio is achieved not so much by increasing protein as by stashing the total number of calories. As the total calories decrease, the percentage of calories from protein increases. This gives the Zone the appearance of a high-protein diet, which is what makes it so attractive. However, as mentioned earlier, Americans eating typical meat-based diets would be surprised to discover that the actual amount of protein permitted on a Zone diet is probably less than they currently eat. Along the same lines, contrary to initial appearances, the Zone is not an open invitation to high-fat eating. In fact, the amount of fat allowed in an entire day on a Zone diet is less than many Americans eat in a single meal! Add to this the extreme calorie restriction of the Zone diet, and it suddenly looks a lot less appealing.

Another aspect of the Zone which many people will find daunting are the rather elaborate mathematical gymnastics that are required, first in the calculation of the protein requirement, and then in the determination and maintenance of the proper ratios between protein, carbohydrate and fat. Sears has devised a complicated system of ‘blocks’ (9 grams of carbohydrate equals one carbohydrate block, 7 grams of protein equals one protein block, and 1.5 grams of fat equals one fat block) for maintaining the ratios and staying in the Zone. So much for his ‘simpler way to eat.”

When it comes to losing weight, we will probably never stop looking for a magic answer: a diet that allows us to eat all our favorite foods with no restrictions and no adverse effects. At first glance, the Zone seems to be a dream come true: eat more protein and more fat, and lose weight! However, upon closer examination, it is just another numbers game that will leave you disappointed and very, very hungry.

My favorite quote from the Zone is “…many diets are based on nothing more than cutting down your calorie consumption. In the Zone, your total calorie needs don’t change, but where they come from does. If you can meet a large portion of your calorie needs by more effectively accessing your internal stored body fat, then you don’t have to put as many external calories in your mouth.’

Talk about Double Speak! In the first sentence, he criticizes diets which are based on cutting calorie consumption, Yet, he goes on to say that the Zone diet is based on not putting “as many external calories in your mouth.” Who does he think he’s kidding?

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REFERENCES

Krouse’s Food, Nutrition & Diet Therapy, 8th Edition, Mahan & Arlin, W.B. Saunders Co., 1992.

Textbook of Endocrinology, 7th Edition, Wilson & Foster, W.B. Saunders Co., 1985.

Recommended Dietary Allowances, 10th Edition, National Research Council, 1989.

Human Biochemistry, 10th Edition, Orten & Neuhaus, The C.V. Mosby Co., 1982.

The Dietitian’s Guide to Vegetarian Diets, Messina & Messina, Aspen Publishers, Inc., 1996.

Understanding Nutrition, 7th Edition, Whitney & Rolfes, West Publishing Co., 1996.

The post The Zone Diet appeared first on North American Vegetarian Society.

This was said with a straight face.

Once again, no one is arguing with Atkins that short-term weight loss can’t be achieved by eating his prescribed ratio of protein, fat, and carbs; but it’s funny how many people seem to find the need to re-use the diet – meaning that in the interim, for whatever reason, they’ve gained the weight back for whatever reason.

This yo-yo pattern over time is not something that would strike the average person as intrinsically safe or healthy, yet Taubes insists Atkins’s plan is both. He does so by equivocating on the term “diet” – one meaning (e.g. Atkins) being something you do as a project for a given period of time, and another (e.g. vegetarianism) being an overall, lifelong approach to eating. “Big Fat Lie” tries to leave readers with the impression that if Atkins’s plan succeeds in the first sense, it must also in the second.

But that’s quite a stretch. As soon as you look at effects across a life span, seemingly benign issues like saturated fat and cholesterol begin to grow more malignant. And while your odds of getting a burger laced with E.coli, salmonella, listeria, or Mad Cow are comfortably small for each individual serving, they mount steadily when you make “bacon cheeseburgers” a staple food. Additionally, the fact that antibiotics, growth hormones, dioxin, mercury and other contaminants inevitably build up in animal fat becomes a concern as you ingest this material over time. Especially since it builds up in your own fat as well, is very difficult to get rid of, and is, in one way or another, dangerous. It’s no wonder that there’s a proven correlation between low-carb animal products and cancers of the gastro-intestinal system – another variable that Taubes doesn’t see fit to factor into his equation in touting animal fat’s health profile.

He also doesn’t look at the flip side of strictly limiting carbohydrates – that it means limiting many of the nutrient- and antioxidant-rich plant foods which are constantly being shown to be protective against cancer, high blood pressure, and other ailments.

But he knows he does have to address one liability, because most people have already heard about it in relation to overloading protein – and that’s ketosis. Parroting Atkins’s longstanding defense, Taubes suggests that perhaps “the medical community and the media confuse ketosis with ketoacidosis, a variant of ketosis that occurs in untreated diabetics and can be fatal.”

It’s true that ketoacidosis is a very serious condition, requiring emergency-room treatment. But the fact that we know many people have gone on the Atkins plan without any emergency-room visits suggests that Taubes is once again whistling Dixie: Are we really to believe that all the medical professionals who list high-protein diets’ health risks simply “can’t tell the difference” between long-term kidney/liver strain, and a condition that’s immediately life-threatening?

Suzanne Havala-Hobbs, a registered dietitian and assistant professor at the University of North Carolina’s School of Public Health, points out that “ketosis is a natural physiological state at times, such as during a short-term weight-loss diet.” But, she stresses, “it’s certainly not healthy if sustained indefinitely. In other words, no one should strive for a state of ketosis as being a way of life.”

This is not to say, of course, that it’s impossible for Atkins-style diets to do immediate and dangerous damage to the body: The news last October may have given some “low-carb” proponents pause, especially coming so soon after Atkins’s own heart troubles: A teenager died from heart complications her doctors say were directly related to a high-protein diet she had recently adopted. One woman who worked at a hospital told me that their staff had been warning patients for decades about the unstable electrolyte balances high-protein diets can produce (and which seemingly brought on this teenager’s death).
But the occasional death or lifesaving operation overshadows what’s a basic problem with Atkins: Even if you do okay on it for a couple of weeks or months, or you don’t have any complications, then what? For most, the answer seems to be, ease off the diet, and watch the weight skyrocket back up. But if you don’t, and continue ingesting huge amounts of proven carcinogens and saturated fat over the years, you’re likely to learn about none-too-healthful “accretion.”

Neither of these is a prescription for health – by its nature something that must work over the long term – “short-term health” is not something any rational person would seek. The basic mechanism behind Atkins-style diets is tricking your body into putting in extra effort towards appetite reduction – in other words, playing games with metabolism. And, making games your day-to-day lifestyle is both dubious and dangerous – as more than one unfortunate dieter has found out.

As Havala-Hobbs concludes, “it should be self-evident that any effective weight-loss diet is one that can be sustained for the long haul. The Atkins Diet and others of its ilk can’t be without harming health, so I think they’re of little value.”

Vance Lehmkuhl is a writer and political cartoonist for the Philadelphia City Paper. A collection of his vegetarian cartoons is published as a book, “The Joy of Soy.” Vance is featured as a speaker and entertainer at Vegetarian Summerfest.

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