VRG Journal November 1993
Contents:
VRG Publishes Vegetarian Foodservice Newsletter
We continue to receive numerous calls from foodservice personnel
and chefs requesting assistance in incorporating vegetarian items into
their menus. As a result of this demand, The Vegetarian Resource Group
is now publishing a quarterly newsletter called Vegetarian Journal's
Foodservice Update. The publication is being edited by Mary Clifford,
R.D., and is appropriate for all institutional settings.
(Write to the above address for ordering information for yourself or as
a gift to your favorite hospital, school cafeteria, or restaurant.)
Back in August, 1993, Debra attended a public hearing at the U.S.
Department of Agriculture on the U.S. Nutrition Plan of Action. The
meeting was held in conjunction with an earlier International Conference
on Nutrition the United States had attended along with 158 other
nations. At the August meeting groups and individuals were invited to
submit either oral or written testimony to assist in the U.S. government's
drafting of a nutrition plan. Suzanne Havala, M.S., R.D.,
one of our nutrition advisors, formulated written testimony for The
Vegetarian Resource Group urging the federal government not to
subsidize high-fat foods in school lunch and hunger programs.
Once again the Natural Products Expo East was a huge success. The
Vegetarian Resource Group exhibited at this show and shared vegetarian
information with natural foods store owners. Our new book, _Vegetarian
Journal's_Guide_to_Natural_Foods_Restaurants_in_the_U.S._and_Canada_
was a big hit. Many store owners promised to carry the book.
Pictured on the front cover of this issue of Vegetarian Journal are
several new natural foods products you can expect to find shortly in your
local health food store. The products include a new rice beverage from
Eden, a delicious vegan burger and shepherds pie from Amy's, Wheat
Balls from Knox Mountain Farm, and Vegan Rella from Sharon's Finest.
All these products are terrific! Other new products to watch for in the
near future include two seitan products from Lightlife and another
delicious vegan burger from Yves.
Finally, we recently learned that the vegan Harvest Burger
manufactured by Archer Daniel's Midland will soon be distributed by
Pillsbury under the Green Giant label. The product is expected to be
available in 50% of all grocery stores in the United States by late 1994.
We wish you and your family a very happy and healthy new year!
Debra Wasserman & Charles Stahler
Coordinators of The Vegetarian Resource Group
Vegetarian Dining in France
Readers planning on traveling to France in the near future can purchase
Paris Bio, a book published by Editions La Couee Gargault and widely
available throughout France. The book reviews 37 restaurants serving
vegetarian food, and provides a list of health food stores and organic
street markets. Paris Bio was written by Benoit and Anne-Helene
Lafleche Braschi.
The New School for Social Research (America's oldest adult university)
will present a forum on animal rights on Monday, November 8, 1993, from 8
to 9:30PM. Participants in the program include Ingrid Newkirk, director
of People for the Ethical Treatment of Animals and Tom Regan, author of
The Case for Animal Rights. For further information contact The New
School, 66 West 12th Street, New York, NY 10011; or call (212) 229-5690.
Amtrak Offers Some Veggie Options in NE Corridor
While traveling on Amtrak from Baltimore to New York we've been able to purchase a vegan burger and hummus with pretzel chips in the dining car.
Recently a reader called the office looking for a non-animal skin drum
head. We called local Baltimore musician Ed Goldstein (a member of The
Vegetarian Resource Group), who in turn let us know that the company
Remo makes synthetic drum heads. You can reach the company by calling
(800) 525-5134.
The soybean growers from Nebraska and Indiana, as well as the United
Soybean Board, are sponsoring the First International Symposium on the
Role of Soy in Preventing and Treating Chronic Disease. The conference
will be held February 20-23, 1994, in Mesa, Arizona. Topics to be
discussed include the connection between soyfoods consumption and heart
disease and cancer prevention. Speakers from soy companies, hospitals,
universities, and government agencies will participate. For complete
information write to Soyfoods and Chronic Disease Symposium, PO Box 178,
Libertytown, MD 21762-0178; or call (301) 898-5769.
New Jersey now requires that all women in that state referred for a routine
mammogram receive a booklet which describes recognized dietary and
lifestyle implications for the prevention of breast cancer.
Congratulations to Vegetarian Resource Group member Robert Baker, M.D.,
who initiated legislation in New Jersey that was recently passed. All
women in that state referred for a routine mammogram receive a booklet
which describes recognized dietary and lifestyle implications for the
prevention of breast cancer. Perhaps this bill can be introduced in
other states by some of our other medical doctor readers.
By Reed Mangels, Ph.D., R.D.
Walk into a natural foods restaurant today and you're likely to see a
choice such as Veggie Burger with Cheddar or Soy Cheese on the menu.
What is this soy cheese? Is it better for you than Cheddar cheese? Is
it an acceptable alternative for vegans? What about substitutes for
other dairy products like cream cheese and yogurt? How do they rate?
Actually, the name used on the package of these cheese substitutes
is not soy cheese at all but cheese alternative. Cheese alternative is a
loosely defined term. Most, but not all, are made from tofu. At least
one brand, Almond Rella, uses almond milk to replace cow's milk.
At first glance, cheese alternatives would appear to be vegan
products. However, careful label reading reveals that casein (or
calcium caseinate) is on the ingredient list of many of these products.
Casein is a protein derived from cow's milk. It is added to most cheese
alternatives to make them stretchy when melted, like cheese. Since
casein is derived from cow's milk, most cheese alternatives are not
acceptable to vegans. The only product on the market today which
appears to be casein-free is Soymage, made by Galaxy Foods.
It's hard to tell just whom these cheese alternatives were
developed for. Most lacto-ovo vegetarians eat cheese made from cow's
milk (perhaps made with vegetable rennet; for more information see
Vegetarian Journal reprint "Rennetless Cheese" available in our catalog
on page 34). Cheeses containing casein are not acceptable to vegans
and, while some cheeses are kosher, they are still considered a dairy
product. A company spokesperson for one manufacturer said they see
their market as those who want to avoid cholesterol and lactose. Most
cheeses are not that high in cholesterol (15-30 milligrams in an ounce)
and the fat content of many cheese alternatives keeps them from being
heart-healthy products. Many people who are lactose intolerant are able
to eat hard cheeses such as Cheddar and Swiss without any problems,
since much of the lactose is removed in the cheese-making process.
Perhaps people buy soy cheeses because they think soy products are
healthier.
Are these products actually any healthier than cheese? Yes and no.
Table 1 shows the nutrient content of some cheese alternatives compared
to cheeses made of cow's milk. The American and Cheddar styles are
lower in fat than Cheddar cheese made of cow's milk, and some are as low
or lower in fat than reduced-fat American cheese. Mozzarella-style
cheese alternatives do not fare as well. Only three, Lite'n' Free,
Almond Rella and White Wave Fat Free Soy A Melt are lower in fat than
part-skim mozzarella cheese. The cheese alternatives are lower in
saturated fat than cheeses made from cow's milk. No cheese alternatives
which we found contained any cholesterol. The sodium content of the
mozzarella-style cheese alternatives was higher than that of mozzarella
cheese made out of cow's milk. The American and Cheddar-style cheese
alternatives were generally close to Cheddar cheese made of cow's milk
in terms of sodium content.
Protein content of the cheese alternatives was similar to
mozzarella and Cheddar cheese except for Soymage which was low in
protein and high in fat. Many cheese alternatives are good sources of
calcium; in some cases (Soymage, Lite'n'Less Mozzarella-style, Lite'n'
Free, Almond Rella, White Wave Fat Free Soy A Melt, and Zero-Fat Rella)
they are even higher in calcium than cheese made from cow's milk.
Taste-wise, the cheese alternatives which I tried were acceptable
but not great. They tended to have a bland taste with a faintly sweet
after-taste. The mozzarella-style cheese alternatives tasted more like
mozzarella, while the Cheddar and American-styles bore little
resemblance to Cheddar or American cheese. The cheese alternatives
would probably be acceptable in a dish where the texture of cheese is
needed but the taste is not that important. All the products I tried
which contained casein melted like cheese. Soymage, which does not
contain casein, did not melt well and formed an unappetizing rubbery
puddle when melted. (Note: When grated and added, for example, to
cooked beans, Soymage does melt.)
Cheese alternatives are not cheap. They cost $6 to $7 per pound at
natural food stores in Baltimore. I examined only Cheddar, American,
and mozzarella-style cheese alternatives. Other flavors include Monterey
Jack, jalapeno, garlic herb, Swiss, and Parmesan.
Cream cheese, whether made from cow's milk or tofu, is a high-fat
product. As Table 1 shows, only Nu Tofu's Cream Cheese Alternative is
lower in fat than low-fat cream cheese made of cow's milk. The cream
cheese alternatives are lower in saturated fat and cholesterol than
cream cheese made from cow's milk. All the cream cheese alternatives
which we found, except for Tofutti Better than Cream Cheese, contained
casein.
The only non-dairy yogurt which I found in Baltimore was White
Wave's Dairyless Soy Yogurt. It comes in raspberry, strawberry,
blueberry, peach, vanilla, lemon-kiwi, and apricot-mango flavors and is
available plain in a quart-size package. All the flavored, dairyless
soy yogurts are similar in fat to low-fat yogurt. The plain soy yogurt
is closer to regular yogurt in terms of fat content. The soy yogurts
are not very good sources of calcium (only 40 milligrams in a 6-ounce
serving). All are sweetened with brown rice syrup; the fruit flavors
also contain grape juice concentrate. None contain casein or any other
animal-derived products. I think their taste is quite acceptable.
As the demand for alternatives to dairy products grows, we hope
that a truly dairyless cheese will be developed that will melt well,
taste good, be low in fat and sodium, and be competitively priced. In
the meantime, if you choose to use one of the cheese alternatives, look
for one which is low in fat and use it in limited amounts.
(Editors Note: Several companies have told us that they are trying
to develop a good-tasting, healthier vegan cheese. As we go to press
Sharon's Finest, after seven years of research, has just released a new
vegan cheese called Vegan Rella. We had an opportunity to taste the
cheese and found it to be a big improvement over Soymage. Vegan Rella
contains organic Brazil nut milk, tapioca, rice, oats, canola oil, Irish
moss, garlic, spices, basil, sun-dried tomatoes, citric acid, and salt.
It is available in hard cheese form, as well as cream cheese. The hard
cheese comes in two flavors: Mexican and Italian. The cream cheese is
either plain or onion and dill flavor. Look for these products in your
local health food store.)
A review of salad dressings will appear in the January/February, 1994,
Vegetarian Journal.
Table 1. Cheese Alternatives
Mozzarella-Style (1 ounce) Calories Fat(g) Sodium(mg)
Almond Rella* 50 1 170
Lite'n' Free* 30 0 140
Lite'n'Less* 93 7 185
Soya Kaas* 70 5 190
Soymage 80 7 140
White Wave Soy A Melt* 80 5 170
White Wave Fat Free* 50 <1 370
Cow's Milk Mozzarella* 80 6 106
Part Skim Cow's Milk Mozzarella* 72 4 132
American/Cheddar-Style (1 ounce) Calories Fat(g) Sodium(mg)
Lite'n' Free Cheddar* 30 0 170
Lite'n'Less American* 80 5 190
Nu Tofu Low Sodium Cheddar* 70 4 55
Nu Tofu Cheddar* 70 4 160
Soya Kaas Mild American Cheddar* 80 4 250
Soymage Cheddar 80 7 170
White Wave Cheddar Soy A Melt* 80 5 170
White Wave Fat Free Cheddar* 40 <1 370
Zero-Fat Rella California Cheddar* 45 0 170
Cow's Milk Cheddar* 114 9 176
Low Fat Cow's Milk American* 73 4 411
Cream Cheese (2 tablespoons) Calories Fat(g) Sodium(mg)
Lite'n'Less* 70 7 95
Nu Tofu* 50 4 45
Tofutti Better Than Cream Cheese 80 8 135
Cow's Milk Cream Cheese* 99 10 84
Low Fat Cow's Milk Cream Cheese* 62 5 160
*Contains casein, a cow's milk derivative
Reed Mangels, Ph.D., R.D., is a nutrition advisor for The Vegetarian
Resource Group. She is also Chair Vegetarian Nutrition, a dietetic
practice group of The American Dietetic Association.
The Vegetarian Resource Group had a booth at the American School
Food Service Association's (ASFSA) annual meeting in Boston and
thanks to several generous donations we were able to hand out 1,000 of
our Quantity Vegan Recipe Packets for free. Food service directors said
that students are requesting vegetarian options.
In attendance at the ASFSA conference was The United States
Department of Agriculture (USDA). According to representatives from
USDA, the organization is experimenting with a pilot project that may,
in the future, give schools the option of planning school lunches based
upon the total nutritional profile of the meal as opposed to a pre-
determined number of servings from traditional food groups. USDA has
been under pressure to initiate changes that will help schools meet
current dietary recommendations.
The nutrient standard demo project will begin this autumn, with 30
school districts from around the country participating. In 1995, the plan
is to open the program up to any school district wanting to give the
system a try. Under the new system, it would be much easier to offer
meatless menus that would meet with federal guidelines for reimburse-
ment under the school lunch program.
Suzanne Havala, M.S., R.D.
A Review of Recent Scientific Papers Related to Vegetarianism
By Reed Mangels, Ph.D., R.D.
Move Over Oat Bran -- Maybe it's Avocado or Walnuts
Nuts and avocados are commonly said to be high-fat
foods that should be used in limited amounts. Two
recent studies question this advice.
The first, supported by a grant from the California
Walnut Commission, studied 18 men who were either
placed on a diet with 30% of calories from fat from a
variety of foods, or a diet with the same amount of fat
which included about three ounces of walnuts per day.
Walnuts were substituted for high fat foods such as oils
and margarines, and the portion size of meat was
reduced, so that both groups ate similar amounts of fat
and calories. The walnut-containing diet was lower in
cholesterol.
The men who were placed on the 30% fat diet had a
6% drop in blood cholesterol. The men who ate
walnuts had a drop in blood cholesterol of about 22
mg/dl, or about 18%.
The researchers believe that the drop in cholesterol
in the walnut group was due to the walnuts' high
content of polyunsaturated fatty acids and fiber, and
their amino acid content. Several questions arise from
this study. The subjects already had low blood choles-
terol levels. Would the same effects have been seen in
men with higher cholesterol levels? In women? Was
the effect of the walnuts actually due to a reduction in
meat intake? What would be the effect of adding nuts
to a vegetarian diet? How would a 30% fat diet with
walnuts compare to a 20% fat diet? Which diet would
be more effective in reducing cancer risk?
Do the results of this study support eating more
nuts? Not if doing so increases your calorie intake, fat
intake, or weight. Remember, the results of this study
were achieved by replacing foods with walnuts, not by
adding nuts to an already adequate diet.
A similar study, supported by a grant from the
Australian Avocado Growers' Federation, studied 15
women who either ate a diet with 37% of calories from
fat including a half to 1-1/2 avocados per day, or a diet
with 20% of calories from fat. The avocado diet was
higher in monounsaturated fatty acids.
The women on the avocado diet had an 8% drop in
blood cholesterol, which was statistically more than the
5% drop seen in the women on the low fat diet.
Although this is a statistically significant decrease in
cholesterol, it is certainly not as dramatic as that seen in
the walnut study. The authors attribute the favorable
changes to the monounsaturated fatty acid content of
avocado.
We can only wonder if an even greater drop in
blood cholesterol would have been seen on a lower fat
diet containing avocado, or on a low-fat vegetarian
diet. Should we all eat half an avocado per day?
Probably not. The results of this study and of the
walnut study suggest to me that neither walnuts nor
avocados should be absolutely prohibited. They can be
used, as part of a low-fat diet, to replace other fatty
foods so that the amount of fat remains low.
For further information see: Sabate J, Fraser GE,
Burke K, et al. Effects of walnuts on serum lipid levels
and blood pressure in normal men. N Engl J Med 328:
603-607, 1993. Colquhoun DM, Moores D, Somerset SM,
Humphries JA. Comparison of the effects on
lipoproteins and apolipoproteins of a diet high in
monounsaturated fatty acids, enriched with avocado,
and a high-carbohydrate diet. Am J Clin Nutr 56: 671-677, 1992.
These articles were originally published in the November/December 1993 issue
of the Vegetarian Journal, published by:
The Vegetarian Resource Group
P.O. Box 1463, Dept. GR
Baltimore, MD 21203
(410) 366-VEGE
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated
to educating the public on vegetarianism and the interrelated issues of
health, nutrition, ecology, ethics, and world hunger. In addition to
publishing the Vegetarian Journal, VRG produces and sells cookbooks, other
books, pamphlets, and article reprints. For more information, send a
stamped self-addressed envelope to the above address. Subscriptions to
the Vegetarian Journal are $20 per year. All
contributions above the $20 subscription are tax-deductible to the full
extent allowed by law. Contributions help VRG promote vegetarianism.
For questions or comments on this article, please contact Brad Scott at
[email protected]. This article may be reproduced intact or with
credit given to The Vegetarian Resource Group.
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(410) 366-8343 Email: [email protected]
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