A reader commented on one of my posts with an important question concerning saturated fats. It’s a topic that seems to come up often when discussing what’s lacking in a vegan diet. So, I thought this was a good question to post in order to provide some clarity on the issue:

Question: what do you do about your body’s need for saturated fats (more likely found in meat/dairy products)?  While you need very little, if you don’t eat any, your body takes it from other sources within your body – namely, your brain…in which saturated fat makes up about 30+ percent of your brain!

Response: Great question! Believe it or not, vegan diets are not devoid of saturated fat. Oils like extra virgin olive oil, palm oil, and coconut oil all contain saturated fat. The thing vegans do not get in their diet is cholesterol, since that is only found in animal products. However, from what I’ve read, we do not need this cholesterol to be healthy. That being said, getting a lot of hydrogenated oil can actually cause the liver to make too much of its own cholesterol. But overall, vegans tend to have much better cholesterol levels than non-vegans.

sources: http://www.vegfamily.com/dietician/0904a.htm, http://wiki.answers.com/Q/Why_do_you_need_saturated_fat

I just picked up a 16 oz vat of Nutritional Yeast from Whole Foods. And I’m very excited about it. This dietary supplement can be used as a cheese replacement in your macaroni. It’s a natural source for B vitamins, essential amino acids, and protein. It’s a great nutritional supplement for vegetarians and vegans.

I don’t know why I didn’t buy this gem sooner. It’s inexpensive, versatile, and good for you! You can mix it into smoothies for added nutrition.

Make your own vegan macaroni by cooking up some noodles, and topping them with a splash of soy milk, a little nutritional yeast (to taste), salt, pepper, and garlic powder. Much healthier than highly processed cheese macaroni.

Use it in place of Parmesan cheese. Add it to popcorn or potatoes. Sprinkle it on your veggies or tofu. Add it to sauces and dips, soups and salads. Add it to homemade bread for a cheesier taste. The possibilities are endless.

I even found a nutritional yeast cookbook: The Nutritional Yeast Cookbook: Recipes Using Red Star Vegetarian Support Formula! Though, you might have to veganize some of the recipes in it.

Nutritional yeast is not the same as baking yeast. It comes in yellow flakes, and can often be found in the dietary supplement aisle or natural foods section.

Do yourself a favor and get some. It’ll rock your world. And if you are already a dedicated “nut. yeaster,” I’d love to hear some of your favorite uses. Share those recipes!

sources: http://en.wikipedia.org/wiki/Nutritional_yeast, PETA’s Vegan College Cookbook, http://vegetariancuisine.suite101.com/article.cfm/benefits_and_uses_of_nutritional_yeast,

Like any lifestyle, veganism requires some research in order to ensure you’re getting the right nutrition. If you’re feeling a little off, it might be time to do a nutrient check. Are you feeling tired and devoid of energy? Feeling a little down? Kinda blah? Are you having a hard time concentrating? Sometimes all it takes is some adjustments to your vitamin levels to get you back on track.

Omega 3 is an important fatty acid that can easily be lacking in a vegan diet. It’s very important for retinal and brain function. Low levels of Omega 3 are linked to depression. Most meat-eaters get their Omega 3s through fish or fish oil supplements. Vegans can get it through algae, hemp, walnuts, walnut oil, flax, soybean, canola oils or veggie supplements like Deva Vegan: Deva Vegan Vitamins Dha, Algae, 200 mg.

Folate (B9) deficiency can also be linked to depression. Luckily, vegans can easily amp up their folate through fruits, veggies, legumes, nuts and seeds. Some sources of folate are: asparagus, leafy greens, beans, sunflower seeds, oranges, strawberries, melons, and whole wheat. If you are experiencing diarrhea, loss of apetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, or behavioral disorders, you may want to get some more folate. And really, all the B vitamins are important for your well-being so getting a B complex supplement is not a bad idea.

Magnesium is needed for serotonin production. Stress can cause magnesium depletion, which can lead to feelings of depression. This is another easy one for vegans to replace through food. Good sources include legumes, nuts, whole grains and green vegetables.

Potassium deficiency can cause mood swings, low blood pressure, fatigue, muscle weakness, muscle pain, and irregular heartbeat. Go here to check out all the sources for potassium. Should be pretty easy for you to find something on that list you’re willing to swallow.

Vitamin D deficiency can cause muscle and bone weakness and pain, chronic fatigue, depression, and a wide array of other ailments. It’s like opening a Pandora’s box of health problems. It can be a common deficiency in plant-based diets, since many people get vitamin D through dairy and fish. No worries though. 10 minutes of sunlight each day and perhaps a supplement and you’re good to go. Most people don’t get enough vitamin D through just food anyway. Sunlight is your best medicine. And while you’re outside enjoying the sun, go for a walk, bike ride, jog, or what have you. Exercise also helps with the blues.

Iron deficiency can make you feel sluggish, weak, and depressed. It can also tamper with mental function. Leafy greens and whole grains are the cure. Eat up! And, feel free to have a supplement on hand, if you’d like.

Iodine deficiency can cause fatigue, depression, weight gain, irritability, cold intolerance, and decreased concentration. It is important to get 100-300mg per day. Buy some iodized salt or iodized sea salt. I buy this kind: Hain Sea Salt-Iodized 26 oz. A quarter teaspoon a day is all you need. Baked potatoes, bread, kelp, navy beans, sea vegetables and strawberries also contain iodine.

Additional sources: http://www.iherb.com/productdetails.aspx?c=1&pid=142626534831935813&utm_source=gb&utm_medium=f, http://altmedicine.about.com/od/healthconditionsatod/a/Depression1.htm, http://ohioline.osu.edu/hyg-fact/5000/5553.html, http://ods.od.nih.gov/factsheets/vitamind.asp, http://www.oralchelation.com/ingred/VitaminD1.htm, http://wiki.answers.com/Q/Can_a_vegan_diet_cause_depression, http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/iron_deficiency/index.htm, VegNews|May+June 2009

I picked up a new fruit at the grocery store. New to me, that is. It’s called a pomelo, or a Chinese grapefruit. It’s essentially a large grapefruit. Very strong citrus smell and not as sour or bitter as the common grapefruit.

The outside is a pale green. Apparently they can grow to be as large as a basketball! Mine was not nearly that large. It’s native to South-East Asia and goes by many different names.

If you’ve heard of a tangelo, it’s a cross between a tangerine and pomelo. Funny that I knew tangelos before I knew pomelos.

Anyway, if you happen to come across one, and you like grapefruit, give it a try! It’s pretty fantastic. Squeeze the remaining juice into a glass for a yummy citrus kick.

Nutrition facts:
72 cal per cup
1.9mg sodium
410.4mg potassium
18.28g carbs
1.9g dietary fiber
1.444g protein
115.9% daily value of vitamin C

I was flipping through a holistic journal called Edge over the weekend and found an informative article about milk, by Dr. Shannon O’Keefe. The true identity of milk is starting to take shape in the mainstream as more research is revealed, so it seemed like a good time to write another post about it. I thought I’d share with you a bit of what she had to say about milk and calcium. (Here’s another article of hers that was a precursor to this.)

Dairy, calcium and osteoporosis: Milk and other dairy products contain only small amounts of magnesium. Without the presence of magnesium, the body only absorbs 25 percent of the available dairy calcium content. In turn, the excess remaining calcium can cause problems. Calcium builds up the mortar on arterial walls, which becomes atherosclerotic plaques. It can be converted by the kidneys into painful stones that can block urinary tracts. Excess calcium also contributes to arthrisits. Osteoporosis is not a problem that should be associated merely with lack of calcium intake.

Can dairy consumption cause calcium loss? The massive amounts of protein in milk results in a 50 percent or greater loss of calcium in the urine. In other words, by doubling your protein intake, there will be a loss of 1-1.5 percent in skeletal mass per hear in post-menopausal women – and this, multiplied over 20 years is considerable. The calcium contained in leafy green vegetables is more easily absorbed than the calcium in milk. Don’t get us wrong… protein is very important for other bodily processes. However, if you are concerned about calcium intake, getting your calcium from milk may not be the best option. Douglas Kiel, M.D., of Harvard Medical School states, “Normal digestion produces increased acidity. In this environment, bone acts as a buffer base. Minerals are drawn out of the bone to neutralize the acid , thereby reducing the strength of the bone. Fruits and vegetables help to prevent this loss of bone mineral density, because they create a more alkaline environment in the body. They neutralize the acid without depending on the buffering effects of the bone minerals.”

Where should I get my calcium? For a refence point, 1 oz of cheese has 270mg and 8 oz milk has 300mg of calcium.

The amount of calcium in the following:
1 C collard greens 357mg
1 C rice milk (plain, calcium fortified) 200-300mg
1 C turnip greens 249mg
1 C black eyed peas 211mg
1 C kale 179mg
2 TBSP sesame seeds 176mg
1 C okra 176mg
1 C bok choy 158mg
5 medium figs 135mg
1/4 C almonds 97mg
1 C broccoli 94mg
1/2 C amaranth 74mg
1/2 C dried apricots 43mg
1/2 C quinoa 25mg
1 TBSP blackstrap molasses 137mg

Alternatives to Dairy – Nut and Rice Milks: Non-dairy milks are good choices for those who choose to avoid cows’ milk. You can use them for cooking or on your cereal for breakfast. Nut milks (e.g. almond milk) are usually the most nutricious, since rice milk is almost purely carbohydrate (and therefore high glycemic and not recommended for diabeteics) and soy milk may act as a hormone imbalancer.

For more info about dairy milk check out my previous post about milk which focuses on the false claims of the National Dairy Council.

photo by Ryan McD

I love me some veggie sushi. A little rice, some avocado, carrots, cucumbers, throw in some tofu tempurah… so decadent… and of course, seaweed!

A co-worker of mine had been ill-informed about seaweed, hearing it had little to no health benefits. I assure you this is a very wrong assessment. In fact seaweed is incredibly good for you. According to Seibin and Teruko Arasaki, authors of Vegetables from the Sea, “All of the minerals required by human beings, including calcium, sodium, magnesium, potassium, iodine, iron, and zinc are present in sufficient amounts. In addition, there are many trace elements in seaweeds.”

Seaweed also cleanses your body by binding to heavy metals and eliminating them from the body and is even thought to be an effective cancer treatment. In addition, it’s really good for your hair. Other health benefits, according to Carlson Wade’s book Health Secrets from the Orient, include regulating the hormones, enriching the bloodstream, assisting in metabolism, promoting a youthful skin color, and helping to warm the body to promote mental youthfulness. Oh and did I mention it’s one of the best sources of vegetable protein and B-12? Yup, yup.

According to an ezine article :

Seaweed has been confirmed as one of Nature’s “all- round pharmaceutical miracles” with claims that it can accomplish everything from warding off and treating several types of cancer, lower cholesterol and blood pressure, thin the blood, prevent ulcers, kill bacteria and even cure constipation.

Really the list goes on and on as far as how great seaweed is for you. Check out the articles listed below for more info. If you don’t get much sushi in your diet, I recommend you to start adding more. And if you can’t stand sushi, I encourage you to explore other seaweed-laden recipes. Your body with thank you! And if you’re a raw foodie, don’t worry, seaweed can be eaten raw as well!

sources:
http://health.learninginfo.org/seaweed-benefits.htm

http://ezinearticles.com/?Seaweed—Mother-Natures-Health-Miracle-&id=344321

Please note there are some variations of the vegan pyramid floating around. This pyramid says you should get most of your nutrition from whole grains. I say, when in doubt, get most of your nutrients from fruits, veggies and whole grains. And, though they’re quite good for you, use oils, nuts and nut butters more sparingly. And, of course, don’t overdo the processed products.

Ultimately, you should set out to get a variety of foods in your diet. And become good friends with the produce section!

A while back I wrote about a wide array of sources for getting protein as a vegan. What I didn’t mention is that, as long as you’re getting a variety of healthy vegan foods in your diet, you’ll likely never have to worry about protein. Protein really isn’t something we need be concerned with. But we do need plenty of carbs. AND carbohydrates (complex carbs) are GOOD FOR YOU! Mind blowing, I know.

Here’s a really great excerpt from the book Vegan Freak: Being Vegan in a Non-Vegan World , which I’ve been deeply engrossed in reading lately:

The diet that has sustained humans for centuries is optimally 10% protein, 10% fat, and 80% carbohydrates, nearly all from plant sources. Contrary to the claims of high-protein, low-carb diet fans, not all carbohydrates are bad for you. Carbohydrates, in their unprocessed forms add fiber and essential nutrients to our diet. In addition, they are the primary source for fuel in our body, especially the brain. Dr. Michael Greger explains in his book Carbophobia that when a body isn’t able to use carbohydrates as fuel, it thinks it is starving. By having to rely on fat and protein as fuel (as in a high-protein diet), the body produces chemicals known as ketones as a by-product, which are toxic and must be excreted through the lungs and kidneys (a state known as ketosis). Because the normal by-products of carbohydrate metabolism are not available, the body has no source of fuel to run correctly and thus no energy. Some side effects of this ketosis include bad breath, fatigue, weakness, headaches and dizziness, depression, nausea, and vomiting, not to mention the constipation, muscle cramps, and lack of sex drive from the diet.

This is why I’m so angry about the Atkins diet craze. It’s not a healthy way to lose weight. And since your body thinks you’re starving, it’s no wonder people balloon out as soon as they start eating carbs again. Starvation mode messes with your metabolism. Anyway, protein diets such as these lead people to assume that the only way to be healthy is by getting heaps of animal protein. But vegans win this battle. As a vegan, your cholesterol is much better, you don’t smell bad (not due to eating meat, anyway), you probably never have to worry about constipation, and the vegan diet, overall, is just much healthier than the Standard American Diet (as long as you’re not living off of Oreos and Twizzlers).

Stick with the majority of your diet consisting of fruits, veggies, whole grains, beans, nuts, lentils and legumes and not overdoing the processed foods, and you’re golden. Not to mention, vegan protein is easier to absorb, and therefore we don’t need to consume as much to get the allotted protein.

So next time someone grills you about getting enough protein, assure them that 10% protein is easy- it’s the 80% carbs you need to focus on!

Carob is the healthy alternative to chocolate.
It’s free of the stimulants caffeine and theobromine (which is similar to caffeine, but much weaker). Carob is naturally sweet and has much less sugar than chocolate. If you have a recipe that calls for cocoa powder you can substitute it with carob. Raw foodists love using carob because it tastes great raw, and fulfills the sweet tooth.

Carob is a legume
It grows on trees in Mediterranean climates. Since fungus and pests generally do not go after this plant, chemical sprays are not needed. Nutrition-wise, carob contains vitamins A, B, B2, B3 and D, and a small amount of protein. It also has phosphorus, potassium, magnesium iron, manganese, barium, copper and nickel. It’s low-fat, low-sodium, high-fiber, and calcium-rich. source

Carob contains tannin
This inhibits bacteria, and prevents and helps rid the body of toxins and free-radicals.

Carob also contains pectin
It is good for digestion and heartburn. And get this: “The high fiber content of carob, together with the pectin, makes the stomach contents more glutinous, thus deterring the back-flow of acid in the throat.” source This is great for those of us who suffer from acid reflux, such as myself. I’m always searching for natural alternatives to taking medication. And carob’s so tasty!

It’s good for babies, too!
“A research study, using carob powder with babies for bacterial or viral diarrhea, showed recovery within 2 days. Babies treated with conventional medicine took almost twice as long to recover. The babies given carob also regained normal temperature and body weight quicker.” source (It’s good for your pets, too!)

Carob also contains lignins
“Lignans have been found to be antiviral, antifungal, antibacterial and anti-inflammatory. They also show anticholesterol, anticancer, antidiabetes, antioxidant and antilupus benefits. Lignans are phytoestrogens and have been observed to have a protective role against oestrogen-related cancers, and to serve as oestrogen replacement after menopause.” source

In conclusion: Eat that dessert!
Really, you’re doing your body a huge favor by adding carob into your diet. So next time you’re offered a carob dessert, instead of saying “I really shouldn’t” you ought to be saying “I really should!”

Carob-y goodness

for cholesterol and glucose. Turns out veganism is treating me quite well. High cholesterol runs in my family, but it looks like I’ve conquered my genes!

glucose

My glucose level (after I had already eaten, which raises your level) was 60. Normal levels are between 60 and 110 if you’ve been fasting, and 140 if you’ve eaten. Not bad! If I keep this up, I see no diabetes in my future. One less thing to worry about.

Good ways of keeping your glucose levels normal are to consume 40% of your calories from carbs, 30-35% from fat, eat healthy proteins, and keep track of your caloric intake. Being vegan, you’re already way ahead of the game. But once again, I must stress, that there are unhealthy vegans, so don’t get the majority of your calories from processed foods. If you stick with the whole foods: plants, fruits, nuts and grains as your base, you should be just fine.

cholesterol

When they tested my cholesterol I registered as “LOW.” She said, “Either I didn’t get enough blood from you, or you just have really good cholesterol.” So, we tested a second time with the same results. Looks like I have really good cholesterol! Unfortunately, the test was not very specific, so I didn’t get to find out what my good cholesterol (HDL) versus bad (LDL) was. All I know is that my overall cholesterol level is below 150. How much below? It didn’t say. But total cholesterol should be between 135 and 200. Score!

Veganism is great for lowering your cholesterol because you’re not consuming any animal products, which is where all cholesterol comes from. And the vegan diet is filled with cholesterol-lowering foods. According to this cholesterol pamphlet in front of me, the cholesterol-lowering diet consists of “ample servings of fruits, vegetables, whole-grain products… low in meats, high-fat dairy products and processed foods- all of which contain high levels of saturated fat and cholesterol.” It also says “Cut back on foods high in saturated fats, which can raise your bad cholesterol level more than anything you eat. Animal products are a major source of these fats.”

However, it does note that coconut oil, palm-kernel oil, palm oil and cocoa butter contain saturated fat, so use these sparingly.

It also says increase the fiber you eat, particularly soluble fiber, such as cereal, grains, peas, and many fruits and vegetables. Plant substances called stanols and sterols are known to lower LDL cholesterol.

So really, give yourselves a pat on the back. By being vegan, you’re doing wonders for your cholesterol and glucose levels, as well as your overall health!