VRG Journal September 1994
Contents:
Reed Mangels, Ph.D, R.D.
Where To Find Reliable Food Composition Data
Question: Where can I get reliable information about vitamins and
minerals in food in light of recently reported inaccuracies in
the United States Department of Agriculture's (USDA) food composition
data? -- S.K., VA
Answer: An October, 1993, report from the General Accounting
Office questioned the reliability of the Human Nutrition Information
Service's (HNIS) nutrient values. HNIS is an agency within USDA whose
functions include the development of tables and computer databases of
food composition information. Readers may have heard of Handbook 8
or Handbook 72; both are HNIS publications. Tables such as these
are used to determine what Americans are eating (how much fat, vitamin
C, iron, etc.) and to make policy decisions. They are considered to
be the world's main source of nutrient information. Most computer
nutrient analysis programs, tables, and popular books rely
on HNIS data as the foundation for their nutrient information.
HNIS gets most of the data it publishes from the food
industry and from scientific journals. They were faulted for accepting
data without knowing that proper procedures were used for analysis.
In some cases not enough samples were analyzed, given the
variability of nutrient content of foods.
Despite flaws, HNIS food composition information is the
most complete there is. Other options include databases from
other countries, food label information, and reports of lab
analyses of individual foods in the scientific literature. Each of
these has problems. Databases from other countries are not
necessarily reflective of foods eaten in the U.S. The average
consumer has no way of judging the quality of data on food labels
or in articles in the scientific literature.
HNIS has been given specific recommendations to use
to improve data quality. For now, although limitations must
be recognized, Handbook 8 and other HNIS publications are still
the most reasonable sources for nutrient information.
The Simple Soybean and your Health
By Mark and Virginia Messina
The Simple Soybean and Your Health, by Mark and Virginia
Messina, presents a fascinating account of soybeans and their
role in disease prevention. The well-researched and clearly
written chapters include information on soybeans and
cancer, heart disease, diabetes, osteoporosis, kidney disease,
kidney stones, high blood pressure, and gallstones.
Soyfoods appear to be the best sources of substances which
reduce the risk of colon, breast, and prostate cancer. Soy protein
is quite effective in reducing LDL cholesterol.
Besides detailing how dietary changes can reduce the risk of a
number of diseases, the Messinas provide practical information
on implementing what they term the optimal diet - - grains,
vegetables, fruits, and legumes. They make specific suggestions
on a month-by-month basis for making the transition to this
type of diet, provide information on all types of soy-foods,
include a very practical set of 14 menus, and even give more
than 50 vegan recipes which include soyfoods.
It would have been easy for the Messinas to write a book
touting soyfoods as the "superfoods" of the '90s. (Remember oat
bran?) Fortunately, they have chosen to present a more balanced
perspective and have concentrated on explaining how soyfoods
are one part of a health-promoting diet.
This book is especially attractive because of its
scientifically-based but reader-friendly tone. It would be
interesting reading for the general public and for health care
professionals. I recommend it highly to those interested in
improving their diet, whether improving means adding more
soyfoods to an already sound vegetarian diet, or making the
transition to a plant-based diet.
The Simple Soybean and Your Health (ISBN 0-89529-611-X) is
a 260-page book published by Avery Publishing Group. To purchase
the book send $15 to VRG, PO Box 1463, Baltimore, MD 21203.
Reviewed by Reed Mangels, PhD, RD.
By Sharon Yntema
Reliable books on vegetarian pregnancy are scarce. That's
why I was excited to see Sharon Yntema's newest book, Vegetarian
Pregnancy. Unfortunately, it did not live up to my expectations.
The book begins with personal accounts of pregnancy experiences
from more than 25 vegetarian women. Some of these are touching and
inspiring; others contain many misstatements which should have
been edited. Many of these personal accounts are excerpted
in the next section, which details common pregnancy concerns.
This tends to be repetitive. The book concludes with a section
on nutrients. I felt that this section was too long and placed
too much emphasis on individual nutrients rather than whole foods.
Although her reference list is extensive, Yntema includes a
mixture of reliable and unreliable information. Among the
misstatements I noted are a call for a dramatic increase in
dietary protein during pregnancy, a statement that far less
protein is necessary in a plant-based diet than in a meat-centered
one, a comment that vegans eat less carbohydrate than lacto-ovo
vegetarians, and a statement that the USDA Food Guide Pyramid
supports a vegetarian diet.
There are a number of things to like about this book. Yntema
is very positive about vegetarian pregnancy and provides good
basic guidelines for a healthy vegetarian pregnancy. She stresses
a varied diet, gentle exercise, avoidance of unnecessary
medications, and collaboration with a midwife and/or physician.
She has many practical suggestions for coping with social pressures
during a vegetarian pregnancy. However, I am concerned about
some misleading statements which are made in this book and will
continue to recommend Rose Elliot's, The Vegetarian Mother and
Baby Book, as my preferred resource for pregnancy in vegetarian women.
Vegetarian Pregnancy: The Definitive Guide to Having a Healthy
Baby (ISBN 0-935526-21-8) costs $12.95 and is a 336-page book
published by McBooks Press.
Reviewed by Reed Mangels, PhD, RD.
By Good Seed Productions
This video features chef Paulette H. Vu and is more a cooking
demonstration than an introduction to vegetarianism. Chef Vu
starts by introducing some of the less common ingredients in her
recipes. She then demonstrates preparing several Oriental
dishes, making them look easy and very attractive. The recipes
are included in an accompanying booklet.
Unfortunately, the video quality of my review copy was
not good, sometimes making it difficult to follow. This video is
probably best suited for individuals already familiar with
vegetarianism who are searching for an Oriental cooking how-to
guide, rather than information on the advantages of a vegetarian
lifestyle.
The New Road To Being A Vegetarian video is by Good Seed
Productions, 9852 W. Katella Ave., #260, Anaheim, CA 92804.
Reviewed by Brad Scott.
By Teresa Bergen
Readers who are fortunate enough to have the opportunity to travel
throughout Asia might want to take along a copy of the new book
called, Vegetarian Asia: A Travel Guide. The book includes
information on China, Hong Kong, Taiwan, Singapore, Macau, Japan,
Korea, Tibet, Nepal, India, Sri Lanka, Philippines, Malaysia,
Indonesia, Thailand, and Vietnam. The author gathered a great deal
of the information presented in the guide during a 6-month trip to
Asia. Some restaurants are recommended; however, emphasis is on being
able to get what you need whether or not the city you visit
has a vegetarian restaurant.
As the author states, "There's a lot of vegetarian food in most
parts of Asia. The problem is figuring out where to find it and how
to ask for it....While meat isn't the center of most dishes, there
seemed to be a little bit in most everything."
This book will certainly help vegetarian travelers. My only
criticism of the guide is that the author really isn't a strict
vegetarian and states it as though it's okay. (She'll "cheat"
once in a while and, for example, eat shrimp paste.) This is ironic
since she also states that her primary reason for being vegetarian
is that she is a strong animal rights activist.
Vegetarian Asia (ISBN 0-9640214-4-7) can be purchased for
$11.95 (including postage) from Noble Poodle Press, PO Box
641188, San Francisco, CA 94109 or by calling (415) 922-5843 to
place your order.
Reviewed by Debra Wasserman.
By Mollie Katzen and Ann Henderson
Mollie Katzen, author of Moosewood Cookbook and The Enchanted
Broccoli Forest, and Anne Henderson, an early childhood education
specialist, are authors of a new children's book, Pretend Soup.
This 96-page hardcover book contains 19 lacto-ovo recipes
geared towards children ages 3-8. Each recipe includes
information for adults, cooking hints and safety tips, and a list
of tools. This is followed by the recipe and instructions. Large
drawings depicting the procedures are provided for the young children.
The cookbook is beautifully illustrated and put together. My
big criticism of this book is that often high-fat and high-
cholesterol ingredients are used in the recipes. In this day and
age it is crucial that parents start their children off on a healthy
foot. There's no reason to encourage children to consume
large quantities of cheese, oil, eggs, butter, mayonnaise, milk,
etc.
Pretend Soup (ISBN 1-883672-06-6) is published by Tricycle
Press, PO Box 7123, Berkeley, CA 94707. The book is priced at
$14.95 and can be purchased in bookstores nationwide.
Reviewed by Debra Wasserman.
By Jeanne Modesitt and Robin Spowart
Parents of young vegetarian children often have difficulty
finding story books with a pro-vegetarian/vegan theme. Jeanne
Modesitt wrote such a book and Robin Spowart beautifully illus-
trated Vegetable Soup.
The story is about two rabbits who gather ingredients to
prepare vegetable soup. The recipe is included.
Vegetable Soup (ISBN 0-689-71523-4) is published by Aladdin
Books and costs $4.50 in the USA and $5.95 in Canada.
Reviewed by Debra Wasserman.
By Mary Clifford, R.D.
Ever wonder where the expression "from soup to nuts" comes from?
In ancient Rome, nuts were often served with dessert or after it,
and this expression was coined to mean "from start to finish".
Indeed, nuts are an appropriate addition to a meal at any
stage, and have been used throughout history in main dishes,
soups, desserts, and as beverages.
I've selected a few simple recipes that will get you started
using nuts and seeds in your own cooking. The nuts and seeds
called for are interchangeable; so feel free to use your favorites.
Some may add a slightly different flavor (for example, cashews will
add a sweeter taste than, say, pumpkin seeds), but all will deepen
the richness of whatever dish you add them to.
(Serves 4)
Enjoy this hearty dish.
- 1/2 teaspoon almond oil
- 1/4 cup chopped green onions
- 3 Tablespoons slivered almonds
- 3 cups vegetable broth
- 1 cup bulgur (cracked wheat)
- 1 large bunch broccoli, cut into florets and stems peeled and sliced
- 1/3 cup chopped dried apricots
- Salt and pepper to taste
In large saucepan, heat oil over medium heat. Add onions and
almonds and saute until onions are bright green and almonds are
toasted.
Add remaining ingredients. Heat to boiling over medium
heat. Reduce heat to low, cover, and simmer about 20 minutes or
until bulgur is tender and liquid is absorbed.
Total Calories Per Serving: 229
Fat: 4 grams
(Makes 1-2/3 cups)
This unusual use of green peas makes for a dip that will remind
you of spring. Pignoli are also called pine nuts. You can find
them in the gourmet section of most markets.
- 2 Tablespoons pignoli, toasted
- One 10.25-ounce package reduced-fat tofu
- 3/4 cup cooked green peas
- 1 Tablespoon lemon juice
- 1/8 teaspoon garlic powder
- Salt and pepper to taste
In a blender or food processor, combine all ingredients until
smooth. Refrigerate at least 1 hour prior to serving to allow
flavors to blend.
Total Calories Per 2 Tablespoons: 34
Fat: 1 gram
(Makes about 1-1/2 cups)
- 1/2 cup vegetable broth
- 8 ounces sliced mushrooms
- 1 cup cooked navy beans
- 2 Tablespoons sunflower seeds, toasted
- 2 Tablespoons tamari
- 1 Tablespoon lemon juice
In large skillet, combine broth and mushrooms. Simmer until
mushrooms collapse and give up their liquid and broth evaporates.
Remove mushrooms to blender or food processor. Add remaining
ingredients and process until smooth. Serve warm or chilled.
Total Calories Per 2 Tablespoons: 34
Fat: 1 gram
(Serves 6)
Serve this colorful salad as a side dish.
- 2 cups cooked brown rice
- 1/2 cup raisins
- 1/2 cup shredded carrots
- 1 Tablespoon sesame seeds
- 2 Tablespoons pumpkin seeds
- 1 Tablespoon minced onion
- 3 Tablespoons rice wine vinegar
- 2 Tablespoons maple syrup
In large bowl, combine all ingredients. Refrigerate at least 1
hour prior to serving to allow flavors to blend.
Total Calories Per Serving: 155
Fat: 3 grams
(Makes 2 cups)
An easy way to jazz up plain old applesauce. Use it as a spread
for toast or bagels, or as a dip for cut fruit.
- 2 cups unsweetened applesauce
- 1/2 cup chopped, pitted dates
- 2 Tablespoons chopped pecans, toasted
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
In blender or food processor, combine all ingredients until smooth.
Refrigerate overnight to allow flavors to blend.
Total Calories Per 2 Tablespoons: 34
Fat: 1 gram
(Serves 4)
A thick, creamy soup with the pleasant sweetness of pumpkin.
- 1 pound carrots, peeled and sliced
- 1 small red onion, chopped
- 1/2 teaspoon walnut oil
- 3 Tablespoons walnuts
- 3 cups vegetable broth
- Salt and pepper to taste
- 1 cup pumpkin puree
In large saucepan, combine carrots, onion, oil, and walnuts.
Saute about 2 minutes, or until walnuts are toasted.
Add broth. Heat to boiling over medium heat, then reduce heat
to low and simmer about 20 minutes, or until carrots are very tender.
Stir in pumpkin.
Transfer mixture to blender or food processor. Process until
soup is smooth and thickened. Serve immediately.
Total Calories Per Serving: 119
Fat: 4 grams
By Rita Laws, Ph.D.
How well we know the stereotype of the rugged Plains Indian: killer of
buffalo, dressed in quill-decorated buckskin, elaborately feathered
headdress, and leather moccasins, living in an animal skin teepee,
master of the dog and horse, and stranger to vegetables. But this
lifestyle, once limited almost exclusively to the Apaches, flourished
no more than a couple hundred years. It is not representative of most
Native Americans of today or yesterday. Indeed, the "buffalo-as-lifestyle"
phenomenon is a direct result of European influence, as we shall see.
Among my own people, the Choctaw Indians of Mississippi and Oklahoma,
vegetables are the traditional diet mainstay. A French manuscript of
the eighteenth century describes the Choctaws' vegetarian leanings
in shelter and food. The homes were constructed not of skins, but
of wood, mud, bark and cane. The principal food, eaten daily from
earthen pots, was a vegetarian stew containing corn, pumpkin and beans.
The bread was made from corn and acorns. Other common favorites were
roasted corn and corn porridge. (Meat in the form of small game was an
infrequent repast.) The ancient Choctaws were, first and foremost,
farmers. Even the clothing was plant based, artistically embroidered
dresses for the women and cotton breeches for the men. Choctaws have
never adorned their hair with feathers.
The rich lands of the Choctaws in present-day Mississippi were so
greatly coveted by nineteenth century Americans that most of the
tribe was forcibly removed to what is now called Oklahoma. Oklahoma
was chosen both because it was largely uninhabited and because several
explorations of the territory had deemed the land barren and useless
for any purpose. The truth, however, was that Oklahoma was so
fertile a land that it was an Indian breadbasket. That is, it was
used by Indians on all sides as an agricultural resource. Although
many Choctaws suffered and died during removal on the infamous "Trail
of Tears", those that survived built anew and successfully in Oklahoma,
their agricultural genius intact.
George Catlin, the famous nineteenth century Indian historian, described
the Choctaw lands of southern Oklahoma in the 1840's this way: "...the
ground was almost literally covered with vines, producing the greatest
profusion of delicious grapes,...and hanging in such endless clusters...
our progress was oftentimes completely arrested by hundreds of acres
of small plum trees...every bush that was in sight was so loaded with
the weight of its...fruit, that they were in many instances literally
without leaves on their branches, and quite bent to the ground... and
beds of wild currants, gooseberries, and (edible) prickly pear."
(Many of the "wild" foods Anglo explorers encountered on their journeys
were actually carefully cultivated by Indians.)
Many of the Choctaw foods cooked at celebrations even today are
vegetarian. Corn is so important to us it is considered divine.
Our corn legend says that is was a gift from Hashtali, the Great
Spirit. Corn was given in gratitude because Choctaws had fed the
daughter of the Great Spirit when she was hungry. (Hashtali is
literally "Noon Day Sun". Choctaws believe the Great Spirit resides
within the sun, for it is the sun that allows the corn to grow!)
Another Choctaw story describes the afterlife as a giant playground
where all but murderers are allowed. What do Choctaws eat in "heaven"?
Their sweetest treat, of course: melons, a never-ending supply.
More than one tribe has creation legends which describe people as
vegetarian, living in a kind of Garden of Eden. A Cherokee legend
describes humans, plants, and animals as having lived in the
beginning in "equality and mutual helpfulness". The needs of all were
met without killing one another. When man became aggressive and ate
some of the animals, the animals invented diseases to keep human
population in check. The plants remained friendly, however, and
offered themselves not only as food to man, but also as medicine,
to combat the new diseases.
More tribes were like the Choctaws than were different. Aztec, Mayan,
and Zapotec children in olden times ate 100% vegetarian diets until
at least the age of ten years old. The primary food was cereal,
especially varieties of corn. Such a diet was believed to make the
child strong and disease resistant. (The Spaniards were amazed
to discover that these Indians had twice the life-span they did.)
A totally vegetarian diet also insured that the children would retain
a life-long love of grains, and thus, live a healthier life. Even
today, the Indian healers of those tribes are likely to advise the
sick to "return to the arms of Mother Corn" in order to get well.
Such a return might include eating a lot of atole. (The easiest way
to make atole is to simmer commercially produced masa harina corn flour
with water. Then flavor it with chocolate or cinnamon, and sweeten
to taste.) Atole is considered a sacred food.
It is ironic that Indians are strongly associated with hunting and
fishing when, in fact, "nearly half of all the plant foods grown in
the world today were first cultivated by the American Indians, and
were unknown elsewhere until the discovery of the Americas." Can
you imagine Italian food without tomato paste, Ireland without white
potatoes, or Hungarian goulash without paprika? All these foods have
Indian origins.
An incomplete list of other Indian foods given to the world includes
bell peppers, red peppers, peanuts, cashews, sweet potatoes, avocados,
passion fruit, zucchini, green beans, kidney beans, maple syrup,
lima beans, cranberries, pecans, okra, chocolate, vanilla, sunflower
seeds, pumpkin, cassava, walnuts, forty-seven varieties of berries,
pineapple, and, of course, corn and popcorn.
Many history textbooks tell the story of Squanto, a Pawtuxent Indian
who lived in the early 1600's. Squanto is famous for having saved the
Pilgrims from starvation. He showed them how to gather wilderness foods
and how to plant corn.
There have been thousands of Squantos since, even though their names
are not so well-known. In fact modern day agriculture owes its
heart and soul to Indian-taught methods of seed development,
hybridization, planting, growing, irrigating, storing, utilizing and
cooking. And the spirit of Squanto survives to this day. One example
is a Peruvian government research station tucked away in a remote
Amazon Indian village called Genaro Herrera. University trained
botanists, agronomists and foresters work there, scientifically
studying all the ways the local Indians grow and prepare food.
They are also learning how to utilize forests without destroying them,
and how to combat pests without chemicals.
The trend that moved some North American Indian tribes away from
plant food-based diets can be traced to Coronado, a sixteenth century
Spanish explorer. Prior to his time, hunting was a hobby among most
Indians, not a vocation. The Apaches were one of the few tribes
who relied heavily on animal killing for survival.
But all that changed as Coronado and his army traversed the West and
Midwest from Mexico. Some of his horses got away and quickly multiplied
on the grassy plains. Indians re-tamed this new denizen, and the Age
of Buffalo began.
Horses replaced dogs as beasts of burden and offered excellent
transportation. This was as important an innovation to the Plains
Indians as the automobile would be to Anglos later on. Life on the
Plains became much easier very quickly.
>From the east came another powerful influence: guns. The first
American settlers brought their firearms with them. Because of the
Indian "threat", they were soon immersed in weapons development and
succeeded in making more accurate and powerful weapons. But they
also supplied weapons to Indians who allied themselves with colonial
causes. Because it was so much easier to kill an animal with a rifle
than with a bow and arrow, guns spread quickly among the Indians.
Between the horse and the rifle, buffalo killing was now much simpler.
The Apaches were joined by other tribes, such as the Sioux, Cheyenne,
Arapahos, Comanches, and Kiowas. These tribes "lost the corn",
gave up agriculture, and started living nomadic existences for the
first time. It wasn't long before their food, clothing, and shelter
were entirely dependent on one animal, the buffalo.
George Catlin lamented this fact as early as 1830. He predicted
the extinction of the buffalo (which very nearly happened) and
the danger of not being diversified. Catlin pointed out that, were
the Plains Indians only killing a buffalo for their own use, the
situation might not be so grave. But because the great beasts were
being slaughtered for profit, they were destined to be wiped out.
It was the white man who profited. There was an insatiable
Eastern market for buffalo tongue and buffalo robes. In 1832,
Catlin described a wholesale buffalo slaughter carried out by six
hundred Sioux on horseback. These men killed fourteen hundred animals,
and then took only their tongues. These were traded to whites for a few
gallons of whiskey. The whiskey, no doubt, helped to dull the Indian
talent to make maximum use of an animal. Among the tribes who did not
trade with whites, each animal was completely used, down to the hooves.
No part went to waste. And buffalo were not killed in the winter,
for the Indians lived on autumn dried meat during that time.
But now buffalo were killed in the winter most of all. It was in
cold weather that their magnificent coats grew long and luxuriant.
Catlin estimated that 200,000 buffalo were killed each year to make
coats for people back East. The average hide netted the Indian hunter
one pint of whiskey.
Had the Indians understood the concept of animal extinction, they may
have ceased the slaughter. But to the Indians, the buffalo was a
gift from the Great Spirit, a gift which would always keep coming.
Decades after the disappearance of huge herds, Plains Indians still
believed their return was imminent. They danced the Ghost Dance,
designed to bring back the buffalo, and prayed for this miracle as
late as 1890.
In spite of the ease and financial incentives of killing buffalo,
there were tribes that did not abandon the old ways of the Plains.
In addition to the farming tribes of the Southeast, tribes in
the Midwest, Southwest, and Northwest stuck to agriculture. For
example, the Osage, Pawnee, Arikaras, Mandans, Wichitas, and Caddoans
remained in permanent farming settlements. Even surrounded by buffalo,
they built their homes of timber and earth. And among some of the Indians
of the Southwest, cotton, basketry, and pottery were preferred over
animal-based substitutes like leather pouches.
Catlin was eerily accurate when he predicted dire consequences for
the buffalo-dependent tribes. To this day, it is these Indians who
have fared the worst from assimilation with other races. The
Sioux of South Dakota, for one, have the worst poverty and one of the
highest alcoholism rates in the country. Conversely, the tribes who
depended little or not at all on animal exploitation for their
survival, like the Cherokee, Choctaw, Creek, and Chickasaw, are
thriving and growing, having assimilated without surrendering their culture.
In the past, and in more than a few tribes, meat-eating was a rare
activity, certainly not a daily event. Since the introduction of European
meat-eating customs, the introduction of the horse and the gun, and
the proliferation of alcoholic beverages and white traders, a lot has
changed. Relatively few Indians can claim to be vegetarians today.
But it was not always so. For most Native Americans of old, meat was
not only not the food of choice, its consumption was not revered (as in
modern times when Americans eat turkey on Thanksgiving as if it were
a religious duty). There was nothing ceremonial about meat. It was a
plant, tobacco, that was used most extensively during ceremonies and
rites, and then only in moderation. Big celebrations such as Fall
Festivals centered around the harvest, especially the gathering of
the corn. The Choctaws are not the only ones who continue to dance
the Corn Dance.
What would this country be like today if the ancient ways were still
observed? I believe it is fair to say that the Indian respect for
non-human life forms would have had a greater impact on American society.
Corn, not turkey meat, might be the celebrated Thanksgiving Day dish.
Fewer species would have become extinct, the environment would be
healthier, and Indian and non-Indian Americans alike would be living
longer and healthier lives. There might also be less sexism and racism,
for many people believe that, as you treat your animals (the most
defenseless), so you will treat your children, your women, and your
minorities.
Without realizing it, the Indian warriors and hunters of ages past
played right into the hands of the white men who coveted their
lands and their buffalo. When the lands were taken from them,
and the buffalo herds decimated, there was nothing to fall back on. But
the Indians who chose the peaceful path and relied on diversity and
the abundance of plants for their survival were able to save their
lifestyles. Even after being moved to new lands they could hang
on, re-plant, and go forward.
Now we, their descendants, must recapture the spirit of the ancient
traditions for the benefit of all people. We must move away from
the European influences that did away with a healthier style of
living. We must again embrace our brothers and sisters, the animals,
and "return to the corn" once and for all.
(Rita Laws is Choctaw and Cherokee. She lives and writes in
Oklahoma. Her Choctaw name, Hina Hanta, means Bright Path
of Peace, which is what she considers vegetariansim to be.
She has been vegetarian for over 14 years.)
VRG Speaks to West Florida Dietetic Association
Vegetarian Resource Group Nutrition Advisor Suzanne Havala, MS,
RD, presented a full-day workshop on vegetarian nutrition to the West
Florida Dietetic Association in Pensacola, Florida, on April 22nd.
Approximately 50 dietitians attended, as well as some other
interested residents of Pensacola who read about the workshop the day
before in an article that ran in the Pensacola News Journal.
The Vegetarian Resource Group is continuing to take an active role
in efforts to improve this nation's child nutrition programs, with
a particular emphasis on reforming the school lunch program
by bringing it in line with the Dietary Guidelines for Americans
and allowing for greater diversity and food options.
Adding to those efforts, VRG has joined a coalition, Advocates for
Better Children's Diets (ABCD). This coalition is comprised of twenty-
two organizations, including the American Dietetic Association,
American Heart Association, Center for Science in the Public Interest,
Public Voice for Food and Health Policy, Children's Defense Fund,
and others. The coalition has developed a statement of principles
and a list of recommendations for ways to assist schools in
complying with national dietary recommendations, which will be shared
with Congress and with USDA.
Additionally, VRG nutrition advisor, Suzanne Havala, has joined The
American Dietetic Association's Child Nutrition Advisory Committee
as a representative of the ADA's Vegetarian Nutrition Dietetic Practice
Group. The Advisory Committee will help draft ADA's legislative
positions regarding recommendations for program changes and testimony
on child nutrition programs.
The Vegetarian Resource Group has been very busy doing outreach
to dietitians. We have exhibited in state meetings in Maryland,
New Jersey, Pennsylvania, Washington, D.C., and North Carolina.
Colorful copies of the new Vegetarian Food Guide Pyramid (8.5 by
11 inches) are available for purchase in single copies or in bulk.
Write to: The Health Connection, 55 West Oak Ridge Drive,
Hagerstown, Maryland 21740 or call 1-800-548-8700 or 301-790-9735
to order. Prices are:
- $1.50 (includes postage) for a single copy
- $9.95 plus $3.50 postage for 25 copies
- $34.95 plus $3.50 postage for 100 copies
- $2.00 (includes postage) for a single laminated copy
- $5.95 each plus $3.50 postage for a laminated, 21 by 28
inch poster (same price each for 1-9 posters)
- $5.50 each plus $4.00 postage for 10-99 laminated posters
A Review of Recent Scientific Papers Related to Vegetarianism
By Reed Mangels, Ph.D., R.D.
Vegetarian Diet Has Potential For Reducing Health Care Costs
Certainly vegetarians have lower rates of many chronic diseases
like heart disease, hypertension, and some cancers. A study of
California Seventh-day Adventist vegetarians and non-vegetarians
suggests that vegetarians also use fewer medications, have fewer
surgeries, and use fewer health services.
Specifically, 70% of vegetarian males and 57% of vegetarian
females reported that they did not use any medication regularly
compared with 30% and 21% of non-vegetarian males and females,
respectively. Non-vegetarians used aspirin and tranquilizers more
than twice as often. Vegetarians were less likely to have had
surgery in the past year than non-vegetarians and vegetarian males
were less likely to have had X-rays.
The author of this study feels that one of the most effective
ways of reducing total health care costs would be for the population
at large to adopt a vegetarian diet. See: Knutsen SF. Lifestyle and
the use of health services. Am J Clin Nutr 1994; 59(suppl):1171S-2011S.
The incidence of various kinds of cancer in Seventh-Day Adventists
(SDA) living in California was compared with cancer incidence in
Connecticut residents (not SDA). About 48% of the SDA studied
were vegetarians, mainly lacto-ovo vegetarian.
SDA males had lower rates of many cancers including cancer
of the lung, esophagus, stomach, large intestine, and bladder.
SDA males had higher rates of prostate cancer. SDA females had
lower rates of breast, colon, stomach, and lung cancer, among
others, but higher rates of endometrial cancer.
This study did not examine cancer rates among SDA vegetarians
compared to SDA non-vegetarians except to report that meat
consumption was not associated with higher risk of prostate
cancer in men and that risk of bladder cancer was twice as
high in those with a high intake of meat.
For more information see: Mills PK, Beeson WL, Phillips RL,
Fraser GE. Cancer incidence among California Seventh-day Adventists,
1976-2011. Am J Clin Nutr 1994; 59(suppl):1136S-2011S.
A report on nutritional status of children in The Netherlands
consuming macrobiotic diets raised some serious concerns. These
children had retarded growth, decreased muscle tissue, and
slower development of speech and language. Deficiencies of iron,
vitamin B12, and vitamin D were detected in a number of the children.
The authors did not feel that the results were due to a lack
of experience with the macrobiotic diet because all mothers of
children who were studied had followed a macrobiotic diet for more
than 3 years. In general, parents had a high level of education.
Most infants were breastfed and were started on solid foods
at close to 5 months. The weaning diet consisted of sieved porridges
from whole-grain cereals, vegetables, sesame seeds, and legumes.
Fruits were rarely given and fats and oils were avoided in children
under 2 years. Animal products were also avoided.
The following recommendations were made for macrobiotic children:
- Add dietary fat at a level of 25-30% of calories;
- Add a vitamin B-12 source [Reliable sources for
vegans include fortified cereals, fortified nutritional
yeast, fortified soy milk, and vitamin B-12 supplements];
- Add at least one serving of dairy products [Vegan calcium
sources include dark green vegetables, calcium supplements,
calcium-fortified soy milk];
- Reduce fiber intake of children 2 years and younger.
The authors caution that the results of this study applied
only to children on macrobiotic diets and did not necessarily
apply to children on other vegetarian diets. See: Dagnelie PC,
van Staveren WA. Macro-biotic nutrition and child health:
results of a population-based, mixed-longitudinal cohort study in
The Netherlands. Am J Clin Nutr 1994; 59(suppl):1187S-2011S.
Vernon Young and Peter Pellett confirmed what Vegetarian Journal
readers have heard before, namely that plant proteins can adequately meet
protein and amino acid needs and that it is not necessary to consume
complementary proteins at the same time.
In a thorough discussion of plant protein sources they point
out that worldwide, plants provide approximately 65% of the edible
protein supply. In North America, animal products supply about 70%
of dietary protein while in the Far East, only 20% of dietary
protein comes from animals. Worldwide, plants provide 84% of calories,
mainly from cereal grains (51% of calories), and animal products
provide 16% of calories.
Young and Pellett label the following statements as myths:
Plant proteins are "incomplete"; plant proteins are not as "good" as
animal proteins; plant proteins alone are not sufficient to achieve
an adequate protein intake; plant proteins are not well digested;
animal assays are satisfactory ways to determine the value of
proteins for human nutrition. These myths are commonly presented as
fact in both popular and professional literature. This article
represents a powerful message that these are truly myths and
cannot be used to justify eating meat.
See: Young VR, Pellett PL. Plant proteins in relation to human
protein and amino acid nutrition. Am J Clin Nutr 1994; 59(suppl):
1203S-2011S.
These articles were originally published in the September/October 1994
issue of the Vegetarian Journal, published by:
The Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203
(410) 366-VEGE
Subscriptions to the Vegetarian Journal are $20 annually. (Canada and Mexico: $30; foreign: $40)
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For questions or comments on this article, please contact Bobbi
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Resource Group.
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