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Optimal Eating Guidelines

An optimal is one that:

minimizes risk of disease treats existing disease meets all nutritional requirements

The following guidelines are meant to help you achieve optimal health. Be sure to include variety in your choices to maximize nutrients and other protective dietary components, and also to minimize potential contaminants.

Whole foods, plant-based diet 7+ servings non-starchy 3+ servings 3+ servings / alternatives 3+ servings and/or starchy vegetables 1+ serving nuts and seeds

Unprocessed or lightly processed foods*

Minimal refined Minimal concentrated sweeteners** Minimal ground grains such as flour (intact or cut whole grains are preferred) High fiber (35-60+ grams per day), including a variety of fiber-rich foods Moderate fat from healthful sources; mainly from whole plant foods (15-25% of calories from fat) Minimal added fats or oils*** Low (<5-6% of calories) Zero trans fatty acids Sufficient omega-3 fatty acids Generous inclusion of colorful, anti-inflammatory, phytochemical and antioxidant-rich foods Low dietary oxidants Low environmental contaminants Low glycemic load Moderate sodium (< 2300 mg/day; <1500 mg/day for sodium sensitive individuals) Organic, where possible Nutritionally adequate

*Gentle processing such as blending, grating or other simple methods of food processing are acceptable. Heavily processed foods with added fat, and are to be avoided.

** Concentrated sweeteners are minimized, and, if used, are used sparingly for culinary purposes (e.g. 5 ml/1 tsp maple syrup in a sauce or dressing).

***Fats and oils are minimized, and, if used, are used sparingly for culinary purposes (e.g. 5 ml/1 tsp sprayed to prevent sticking; a few drops of sesame oil as a flavoring).

Eating Disorders in Vegans and other Vegetarians… setting the record straight

(From Becoming Vegan: Comprehensive Edition, 2014)

Many experts believe that vegan diets (and other types of vegetarian diets) can increase the risk of eating disorders. Some treatment centers consider the reintroduction of a necessary part of recovery. These beliefs are based on data released between 1997 and 2009 that reported significantly higher rates of disturbed-eating attitudes and behaviors, restrained eating, and disordered eating among vegetarians compared to nonvegetarians.1-5

Currently, approximately 50 percent of adolescents and young women with eat some form of vegetarian diet; whereas only 6 to 34 percent of their nonanorexic peers in the general population eat a vegetarian diet.6 Although one might logically conclude that vegetarian diets cause eating disorders, evidence indicates that vegetarian diets are typically adopted after onset and simply mask eating disorders. In other words, vegetarian diets are used as a means to facilitate and legitimize the removal of high-fat, high-calorie animal products, and processed or fast foods made with these products.6, 7 One research team quite appropriately labeled this phenomenon “pseudovegetarianism.”8 This isn’t to say that vegetarians can’t develop eating disorders or that individuals with eating disorders won’t decide to become bona fide vegetarians while they’re ill. Both possibilities exist. However, true vegetarians can typically be distinguished by their motivation.

A 2013 study of 160 women (93 with eating disorders and 67 controls) examined the motivation for becoming vegetarian in those who were vegetarian or who had ever been vegetarian. Almost half the participants with a history of eating disorders cited weight concerns as a primary motivation for becoming vegetarian; in the control group, none of the participants became vegetarian as a result of concerns about body weight.6 In 2012, two research papers provided valuable insights into the supposed link between and eating disorders. The first paper reported that vegetarians and pescovegetarians weren’t more restrained in their eating patterns than ; however, semivegetarians (no consumption) and flexitarians (occasional red meat consumption) were significantly more restrained than omnivores or vegetarians.9 In addition, the fewer animal products the vegetarians ate (in other words, the more vegan they became), the less likely they were to exhibit signs of disordered eating. The authors noted that while the semivegetarians and flexitarians were motivated by weight concerns, vegetarians and pescovegetarians were motivated by ethical concerns. The second paper (which included two separate studies) carefully separated true vegetarians and vegans from semivegetarians and omnivores.10 The findings added to the evidence suggesting that semivegetarians are at greater risk for disordered eating than omnivores or vegetarians. The investigators found that vegans had the healthiest scores of all dietary groups and speculated that vegan diets may actually be protective against developing eating disorders.10 Although these are preliminary findings, they do effectively challenge conventional thinking. Furthermore, the conclusion makes sense, given the other- directedness of vegans (their concern for animals and the environment) as opposed to the innerdirected nature of eating disorders.

To provide effective treatment for vegetarians with eating disorders, the first determination must be whether the patient is a true vegetarian or a pseudovegetarian. If the individual is a pseudovegetarian, the reintroduction of animal products can reasonably be considered a valid step in the normalization of eating. On the other hand, the reintroduction of animal products is unnecessary and potentially damaging for true vegetarians or vegans. Individuals who are ethically committed to a vegetarian or vegan lifestyle will resist any attempts to force them to forgo their values. They’ll feel disrespected and disconnected, making it difficult for them to trust their health care providers and work honestly at recovery. For true vegetarians, the addition of higher-fat, higher-calorie vegetarian foods is recommended. For vegans, this includes nuts, seeds, butters, avocados, , legumes, starchy vegetables, and whole grains.

Vegans and vegetarians who have eating disorders should ask themselves this question: Was the decision to become vegetarian influenced by a desire to achieve a lower body weight—and is this still true? Some who initially select a vegetarian or vegan diet as a means of eliminating fattening food end up becoming convinced by the ethical, ecological, or health arguments in favor of this eating pattern. Although returning to an omnivorous diet is a part of recovery for some individuals, it’s not necessary for everyone; recovery doesn’t require eating animal foods again. Vegans and vegetarians can achieve complete recovery without forsaking the beliefs and values of this empathetic lifestyle.

References

1. Lindeman M et al. Vegetarianism and eating-disordered thinking. Eating Disorders. 2000; 8(2):157–165. 85.

2. Bas M et al. Vegetarianism and eating disorders: Association between eating attitudes and other psychological factors among Turkish adolescents. Appetite. 2005; 44(3):309–315.

3. Klopp SA et al. Self-reported vegetarianism may be a marker for college women at risk for disordered eating. Journal of the American Dietetic Association. 2003; 103(6):745–747.

4. Neumark-Sztainer D et al. Adolescent vegetarians. A behavioral profile of a schoolbased population in Minnesota. Archives of Pediatrics and Adolescent Medicine. 1997; 151(8):833–838.

5. Robinson-O’Brien R et al. Adolescent and young adult vegetarianism: better dietary intake and weight outcomes but increased risk of disordered eating behaviors. J Am Diet Assoc. 2009;109(4):648–55.

6. Bardone-Cone AM et al. The inter-relationships between vegetarianism and eating disorders among females. J Acad Nutr Diet. 201;112(8):1247–52.

7. Amit M. Canadian Paediatric Society, Community Paediatrics Committee. Vegetarian diets in children and adolescents. Paediatr Child Health. 2010;15(5):303–314.

8. O’Connor MA et al. Vegetarianism in anorexia nervosa? A review of 116 consecutive cases. The Medical Journal of Australia. 1987;147(11-12):540–542. 92. 9. Forestell CA et al. To eat or not to eat red meat. A closer look at the relationship between restrained eating and vegetarianism in college females. Appetite. 2012;58(1): 319–25. 93.

10. Timko CA et al. Will the real vegetarian please stand up? An investigation of dietary restraint and eating disorder symptoms in vegetarians versus non-vegetarians. Appetite. 2012;58(3):982–90.

The Vegan Plate

Graphic from “Becoming Vegan: Comprehensive Edition” (2014) and from“Becoming Vegan: Express Edition” (2013), both by Registered Brenda Davis and Vesanto Melina, Book Publishing Co.

This vegan food guide was designed to ensure that your diet provides all the nutrients you need for good health. While following the guidelines provided will ensure most nutrients, some deserve special attention. These are addressed in the section titled “Other Essentials”.

Other Essentials

Here are recommendations on a few essential nutrients of interest to vegans: omega-3 fatty acids, B12 and D iodine. For more.

Omega-3 fatty acids. Include at least one of the following:

• 2 tablespoons (30 ml) of ground flaxseeds or chia seeds • ¼ cup (60 ml) of hempseeds • ? cup (85 ml) of walnuts • 1½ teaspoons (7 ml) of flaxseed oil • 1½ tablespoons (22 ml) of hempseed oil • 2½ tablespoons (37 ml) of canola oil

Taking supplement of 200 to 300 mg of supplemental vegan DHA two to three times per week may be beneficial for some individuals (such as during pregnancy or for those with ). A supplement that combines DHA with EPA can also be used.

Vitamin B12. Include one of the following:

• A daily supplement that provides at least 25 mcg of

B12 • Twice a week, a supplement that provides at least 1,000 mcg of vitamin B12

• Three servings daily of foods fortified with vitamin 12B, such as nondairy milks, vegan , or breakfast cereals, totaling 4 mcg of vitamin B12 for the day (100 percent of the daily value). For one of those servings, you can use 2 teaspoons (10 ml) of Red Star Vegetarian Support Formula nutritional yeast flakes.

Vitamin D. Get in the following ways: • Expose your face and forearms to warm sunlight (between 10 a.m. and 2 p.m., without sunscreen) day, for fifteen minutes if you have light-colored skin, twenty minutes if you’re dark- skinned, and thirty minutes if you’re a senior. • If you can’t get enough sun exposure—for instance, during winter, especially in northern latitudes—take a supplement or eat fortified foods. The recommended daily vitamin D intake for adults is 600 IU (15 mcg) to age seventy and 800 IU (20 mcg) after seventy. Amounts of vitamin D as high as 1,000 to 2,000 IU (25 to 50 mcg) are considered safe.

Iodine. Include one of the following:

• A multivitamin-mineral supplement that provides 150 mcg of iodine • About ? teaspoon (2 ml) of iodized salt. Note that sea salt generally isn’t iodized; if it is, this will be declared on the label.

Practical Pointers

In addition to the preceding tips, a few simple dietary approaches will help ensure optimum and well-being:

• Eat a wide variety of foods from each food group. Variety helps ensure you consume sufficient quantities of a broad range of nutrients, phytochemicals, and fiber. It also makes much more interesting. • Fill at least half of your plate with vegetables and fruits. • Be moderate in your intake of concentrated fats, oils, and added . These foods are generally rich in calories but poor sources of nutrients. Excessive intakes of fat and sugar will crowd out foods that offer valuable nutrients. It’s better to use whole foods such as seeds, nuts, avocados, and olives as your sources of fat, and fruits as your source of sugar, rather than extracted oils and sugars.

• Watch your sodium intake. Using ready-to-eat processed foods can make life easier, but relying excessively on canned, frozen, and other processed foods can result in excessively high sodium intakes.

• Aim for an hour of physical activity each day. Activity is central to energy balance and overall health. It also helps maintains muscle strength, bone density, balance, and mental well-being.

• Drink enough water to stay hydrated. Fluids such as water, herbal teas, and juices can help maintain good health and prevent kidney stones and urinary tract infections. Let thirst be your guide.

Budget-Wise, Plant-powered Eating

Many people who are on a budget believe that eating healthy is next to impossible. With the escalating cost of fruits and vegetables, they opt for processed foods such as boxed macaroni and cheese, ramen noodles or white rice and canned meat. Eating out usually means fast food such as burgers, fries, tacos, or fried chicken. These are the types of foods most strongly linked with overweight, and chronic diseases such as heart disease, hypertension, diabetes and even some cancers. Processed foods and fast foods concentrate potentially harmful dietary components such as damaging fats, refined carbohydrates (both starches and sugars), salt, artificial colors, flavors and preservatives. Such foods are often produced unsustainably, and tend to be over-packaged.

So how do we assist food insecure consumers in making the shift to a plant-strong diet? How can help individuals and families design diets that maximize health protective components such as fiber, vitamins, minerals, , essential fats, phytochemicals and antioxidants? First, we need to help consumers see the bigger picture. Healthful eating leads to increased well being, fewer sick days, better stamina, improved immune function, and vastly reduced risk of disease. Furthermore it means reduced health care costs, and more joy-filled lives.

Plant-centered diets can be simple or extravagant – just remember that the poorest people on the planet rely largely on beans, grains, and vegetables for their sustenance. These foods are not only economical but are earth-friendly as well. Here are 10 tips to help consumers make penny-wise, nutrient- rich choices, and a delicious, nutritious menu that will fit any budget!

1. Grow your own food. Grow vegetables, herbs, berries and sprouts. If you are able, plant a tree. If you do not have room for a garden, grow vegetables and herbs in containers on your balcony or doorstep, or rent space from a community garden. Always have sprouts on the go. Growing sprouts is easy, inexpensive and takes very little space. All you need are jars with sprouting lids (mesh bags and elastics also work on the jars), or sprouting bags, and seeds. Kamut or spelt berries, mung beans and lentils are all great choices. Sprouts contain a vast array of nutrients and are many times higher in protective phytochemicals than their unsprouted counterpart. 2. Prepare your own food. Learn basic food preparation skills such as cooking grains and beans. Make as much as you can from scratch – soups, stews, patties, loaves, healthy baked goods, breakfast cereals, smoothies, salad dressings and sauces. Cook in big batches and freeze portions for instant meals at a later date. 3. Buy whole foods in bulk. Unprocessed foods are less expensive and far more nutritious than their processed counterparts. A couple of potatoes might cost 50 cents but turn them into potato chips and the cost will be closer to three dollars. Buying in bulk is best for non- perishables such as grains, beans and canned or jarred goods as the cost per unit is usually significantly lower. If you have access to bulk fresh produce, dehydrating, canning or freezing can be very economical. 4. Eat legumes for protein. Legumes – beans, lentils, peas, and chickpeas are the least expensive, most nutrient dense protein choices on the planet. They provide high protein, iron, and , but are low in fat and are cholesterol-free. In addition, beans are brimming with fiber and phytochemicals. They are the best nutrition bargain on the block. The easiest way to begin using beans is to throw a few cooked beans into a soup or on a salad. Progress to bean-based main dishes such as spicy black beans over baked yams or lentil curry. Cook a big batch of beans and freeze in 1- or 2-cup bags. Lentils do not need soaking and are very quick cooking compared to other legumes. Dried beans are more economical than canned. 5. Minimize processed, packaged, convenience and fast food. Think nutrients per dollar and you will quickly see why highly processed and fast foods are no bargain at all. 6. Buy local and in season. Find out where local, seasonal foods are available in your community. When you buy local you avoid the added cost (both financial and ecological) of shipping foods long distances. Also, you can find incredible deals on very fresh foods. Produce tends to be one of the more expensive parts of the food bill for those on a budget, so be sure to take advantage of less expensive options such as , carrots, onions, potatoes, sweet potatoes. Also, consider frozen options when fresh are just too costly. 7. Plan your meals. Make a week long menu and a list of everything you will need to buy to prepare your meals. Factor in snacks as well. Be sure to look at what is one sale at the stores you shop to help you plan your menu. Build it around items that are on sale that week. 8. Shop smart. Check unit prices on foods. Shop at stores that are close to one another to save gas and time, but do consider shopping at several stores. Don’t shop on an empty stomach, as you will be more prone to impulse purchases. If possible, go to farmer’s markets (you can often get great deals at the end of the day) or directly to farms. Check out local ethnic stores as some have much lower prices on basic staples. 9. Drink water. Do not waste money on soda or other beverages with no nutritional value. Stick to water (not bottled – tap water is fine; filter if you are able). Teas are can be reasonably inexpensive. 10. Waste not, want not. Do not throw food out unless it has gone bad. Eat leftovers for lunch or re-purpose them for dinner. Make a soup, casserole or salad with leftovers or freeze them for later use. Keep tabs on what is in your fridge so nothing goes to waste.

Super Simple Plant-based Menu

This menu, from Cooking Vegan (by Vesanto Melina and chef Joseph Forest, Book Publishing Co) is nutritious, economical and simple. There is just one to prepare–Stir Fry 101, with rice; stir fries allow for infinite variation. For lunch, either rely on canned soup, or save even more by cooking in quantity and freezing portions. Lentil soup or split pea soup are other high protein options; you’ll find outstanding recipes in Cooking Vegan. Vary this basic menu according to your preferences, as much as possible relying on whole plant foods. When eating completely plant-based, include a vitamin B12: supplement (such as 1000 mcg twice a week).

Breakfast

2 slices of whole toast, each with 2 tsp of butter or peanut butter, plus 1 cup -fortified juice or

1 bowl oatmeal with 1 cup calcium-fortified soymilk, your favorite fruit and 2-3 tablespoons of walnuts and/or seeds (pumpkin, hemp, chia, etc.)

Lunch

Black bean soup, 11 oz can

Whole grain crackers, 4

Apple, 1 (or other fruit)

Supper

Stir Fry 101, 2 1/4 cups vegetables and chickpeas

Brown rice, 1 1/2 cups

Snacks Trail mix: 1/3 c walnuts, peanuts and other nuts and seeds, 1/2 c figs or other

Nutritional analysis of menu: calories: 1992, protein: 61 g, fat: 68 g, : 305 g, : 55 g, calcium: 992 mg, iron: 18 mg, magnesium: 617 mg, : 1269 mg, potassium: 3946 mg, sodium 994 mg, zinc: 11 mg, thiamin: 1.5 mg, riboflavin: 1.2 mg, niacin: 26 mg, vitamin 6B: 1.9 mg, folate: 548 mcg, : 744 mcg, : 391 mg, : 21 mg, omega-3 fatty acids: 3 g

Percentage of calories from: protein 12%, fat 29%, carbohydrate 59%

The process is fun, you can create your masterpiece alone or in company, and the combinations are unlimited. A traditional stir-fry is made over high heat in a round- bottomed cooking vessel known as a wok. This recipe can be made in a frying pan or wok and uses very little oil. Serve with cooked rice.

1 tablespoon canola oil, olive oil or other vegetable oil

1/2 onion, large diced

1 cup sliced carrots, cut diagonally

1 cup florets

1 cup cooked chickpeas

1 cup sliced red peppers

1 cup trimmed snow peas 1 cup sliced bok choy

1/4 cup stir fry sauce (made with 2 tbsp fresh minced ginger, 2 tbsp tamari or soy sauce, and 1/4 cup orange juice concentrate or use commercial stir-fry sauce to taste

Heat the oil in a wok or large skillet over medium-high heat; heat to 400 degrees F if using an electric frying pan. Add the onion and cook until it begins to turn brown. Add the carrots, broccoli, and chickpeas and cook until the carrots and broccoli are almost tender crisp. Add the peppers, snow peas, bok choy, and sauce and cook for 1 minute or until the vegetables are warm and wilted.

Per serving (2 1/4 cups): calories: 378, protein: 16 g, fat: 9 g, carbohydrate: 61 g, dietary fiber: 11 g, calcium: 180 mg, iron: 7 mg, magnesium: 115 mg, phosphorus: 311 mg, potassium: 1329 mg, sodium: 605 mg, zinc: 2.3 mg, thiamin: 0.5 mg, riboflavin: 0.5 mg, niacin: 7 mg, vitamin B6: 0.9 mg, folate:

322 mcg, pantothenic acid: 2.25 mg, vitamin B12: 0 mcg, vitamin A: 749 mcg, vitamin C: 308 mg, vitamin E: 5 mg, omega-3 fatty acids: 0.2 g

Percentage of calories from: protein 15%, fat 23%, carbohydrate 62%

Stir Fry Variations:

1. Replace any of the vegetables with seasonal, economical options – sliced celery, green or yellow beans, green onions, green or yellow peppers, zucchini, eggplant, mushrooms, Napa cabbage, green or red cabbage, okra, mung bean sprouts, sugar snap peas or frozen peas all work well. Be creative! 2. Add 2 cloves garlic, minced and/or 1 tablespoon minced ginger. 3. Replace the chickpeas with cubed firm tofu, marinated tofu, tempeh, veggie “chicken” (such as Gardein), or sliced seitan.

With special thanks to Vesanto Melina, who co-authored this article, and provided the recipe!

Methionine- Restricted Diet… Who needs it?

Methionine is an essential — one of the building blocks of protein that cannot be produced by the human body so must come from our food. It is one of two sulfur-containing amino acids (the other is ). Methionine is an intermediary in the synthesis of cysteine, carnitine, taurine, and other compounds. It protects liver cells, and helps to prevent lipid peroxidation, and possibly atherosclerosis and elevated cholesterol. Although methionine is essential to human life, some people benefit by limiting, but not eliminating methionine in their diets. For such individuals a methionine-restricted diet may be advised.

Should I be on a methionine-restricted diet? Some individuals need to restrict methionine due to inherited disorders that affect methionine . There is growing interest in methionine restricted diets for those who are unaffected by these genetic metabolic disorders. Evidence suggests that such diets could enhance and help to prevent or treat certain chronic health conditions. The most common indications for a methionine-restricted diet are:

i) MTHFR variants. MTHFR gene mutations can lead to elevated homocysteine. Methionine restriction is commonly recommended to help reduce homocysteine accumulation.

ii) Cancer. While human studies are sparse, there is some evidence that cancer cells grow less robustly, and sometimes undergo apoptosis (cell ) when deprived of methionine.

iii) Depression. High methionine intakes can elevate homocysteine levels and risk of depression.

iv) Lifespan extension. Low methionine diets increase metabolic flexibility and overall insulin sensitivity and improve lipid metabolism while decreasing systemic inflammation.

v) Insulin resistance. Methionine restriction has been shown to reduce adiposity and improve insulin sensitivity.

vi) Homocystinuria. This inherited disorder of metabolism often requires a low methionine diet.

If methionine-restriction may help kill cancer cells and increase longevity, shouldn’t everyone be on a methionine- restricted diet?

We don’t know for sure, but it is an option for those who are interested in employing a novel dietary strategy for disease risk reduction. While severe methionine restriction is rarely advised, a moderate methionine restriction may be beneficial. The most concentrated methionine sources are animal products such as meat, poultry and fish. You will see from the table below that the eating pattern that is lowest in methionine is a purely plant-based diet or vegan diet. Other vegetarian or near-vegetarian diets are lower in methionine than omnivores diets, but not as low as vegan diets. For most people, simply eating a plant-based diet is likely sufficient for reducing methionine intake. Those with metabolic disorders or other conditions that may warrant methionine restriction can further restrict methionine by limiting high methionine plant-based foods.

If a methionine restricted diet is indicated for me, how much methionine should I be eating each day?

The RDA (recommended dietary allowance) for methionine + cysteine (adults 19 yrs+) is 19 mg/kg/day, while the EAR (estimated average requirement) is 15 mg/kg/day. People should not dip too much below these levels as they represent the lower end of what is needed for human health. Methionine- restricted diets allow 800-1200 mg methionine per day for most adults. For methionine alone, 15 mg/kg is thought to be a reasonable lower limit. So, if a therapeutic, methionine- restricted diet is indicated for you, multiply your healthy body weight by 15 to find a level of methionine intake that is appropriate. Let’s say your healthy body weight is 60 kg, you would need 900 mg methionine per day.

Are there any downsides to severely restricting methionine?

Absolutely. There is some evidence that a lack of methionine could reduce levels of S-Adenosylmethionine or SAM-e increasing risk of depression. A lack of methionine has also been linked to senile graying of hair. When you restrict methionine you are naturally restricting protein, at least to some degree. Ensuring sufficient protein is essential to health. Protein is necessary for building, strengthening and repairing body tissues, for making antibodies, hormones, and other compounds that are critical to every body process. A lack of protein can result in muscle loss, increased risk of bone fractures and undesirable changes in hair and skin. Seniors tend to absorb protein less efficiently, so they may need to consume 15-25% more protein than other adults in order to absorb the same amount. So while methionine restriction can be beneficial, it is important that we meet our needs for methionine, and for protein.

METHIONINE IN COMMON FOODS

(SOURCE: THE USDA NUTRIENT DATABASE RELEASE 28)

Methionine (mg/serving) 0-50 mg 51-100 mg 101-150 mg 151-200 mg 201-250 mg 251-300 mg 301+ mg

Methionine Vegetables Weight Measure (mg) Asparagus, cooked 180 g 1 cup 50 Green beans, cooked 125 g 1 cup 29 Yellow beans, cooked 135 g 1 cup 24 Beets, cooked, sliced 170 g 1 cup 32 Broccoli rab, raw, chopped 40 g 1 cup 19 Broccoli, raw, chopped 91 g 1 cup 35 Burdock , raw 118 g 1 cup 11 Cabbage, chinese, cooked, 179 g 1 cup 15 shredded Cabbage, cooked 150 g 1 cup 9 Carrots, raw, chopped 128 g 1 cup 26 , raw, chopped 107 g 1 cup 21 Celery, raw, chopped 101 g 1 cup 5 Chard, swiss, raw 36 g 1 cup 7 Chard, swiss, cooked 175 g 1 cup 35 Collards, raw 36 g 1 cup 12 Collards, cooked 170 g 1 cup 68 Cucumber, raw 104 g 1 cup 6 Eggplant, cooked 99 g 1 cup 9 Endive, raw 50 g 1 cup 8 , raw, chopped 67 g 1 cup 18 Kale, cooked 130 g 1 cup 23 Kohlrabi, raw 135 g 1 cup 18 Leeks, cooked 124 g 1 leek 12 Lettuce, raw, shredded 36-47 g 1 cup 6-7 Mountain yam, cooked 145 g 1 cup 33 Mushrooms, cooked 156 g 1 cup 34 Mustard greens, cooked 150 g 1 cup 32 Okra, cooked 160 g 1 cup 32 Onions, cooked 210 g 1 cup 23 Parsley, fresh, chopped 60 g 1 cup 25 Pepper, sweet, raw, 149 g 1 cup 9 chopped Pumpkin, cooked, mashed 245 g 1 cup 20 Radicchio, raw 40 g 1 cup 3 Radishes, raw 116 g 1 cup 12 Seaweed, laver, raw 26 g 10 sheets 38 Spinach, raw 30 g 1 cup 16 Squash, summer, cooked 180 g 1 cup 23 Squash, winter, cooked 205 g 1 cup 23 Taro, cooked, sliced 132 g 1 cup 9 Tomatoes, fresh 149 g 1 cup 9 Tomato sauce 245 g 1 cup 17 Turnip greens, cooked 144 g 1 cup 37 Turnips, cooked, cubes 156 g 1 cup 14 Watercress, raw 34 g 1 cup 7 Yam, cooked 136 g 1 cup 27 Yardlong bean, cooked 104 g 1 cup 37 Zucchini, raw, chopped 124 g 1 cup 22 Brussels sprouts, cooked 155 g 1 cup 54 Hearts of palm, canned 146 g 1 cup 61 Potatoes, white + skin 148 g 1 med 56 Spinach, cooked 180 g 1 cup 99 Sweet potato, cooked 200 g 1 cup 74 Corn, sweet, cooked 165 1 cup 112 Peas, cooked 160 g 1 cup 130 Peas, raw 145 g 1 cup 119 Fruits Apples, raw, sliced 125 g 1 cup 1 Apricots, dried 65 g 0.5 cup 10 Apricots, raw 155 g 1 cup 9 Bananas, raw, mashed 225 g 1 cup 18 Blueberries, raw 148 g 1 cup 18 Cherimoya, raw 160 g 1 cup 34 Cranberries, raw, chopped 110 g 1 cup 3 Dates 147 g 1 cup 32 1 large Figs, raw 64 g 4 (2.5″) Gogi berries, dried 28 g 5 Tbsp 24 Grapefruit sections 230 g 1 cup 12-18 Grapes, fresh 92 g 1 cup 19 Guava, fresh 165 g 1 cup 26 Kiwi, raw, sliced 180 g 1 cup 43 Limes, raw 67 g 1 fruit 1 Mango, raw 165 g 1 cup 13 Melon, cantaloupe, raw 177 g 1 cup 21 Melon, honeydew, raw 170 g 1 cup 8 Nectarines, raw, sliced 143 g 1 cup 8 Olives, ripe, jumbo 15 g 1 2 Orange, raw, sections 180 g 1 cup 36 Papaya, raw 145 g 1 cup 3 Peach, raw 154 g 1 cup 15 Pear, Asian, raw 122 g 1 fruit 7 Pear, raw, slices 140 g 1 cup 3 Persimmons, raw 25 g 1 fruit 2 Pineapple, raw, chunks 165 g 1 cup 20 Plantains, raw, sliced 148 g 1 cup 25 Plums, raw, sliced 165 g 1 cup 13 Plums, dried 174 g 1 cup 28 Raisins, seedless 165 g 1 cup 35 Strawberries, raw 152 g 1 cup 3 Tangerines, raw, sections 195 g 1 cup 4 Watermelon, raw, balls 154 g 1 cup 9 Avocado, raw, cubes 150 g 1 cup 57 Figs, dried 149 g 1 cup 51 Jackfruit, raw 165 g 1 cup 56 Legumes Black-eyed peas, cooked 165 g 1 cup 74 Hummus, homemade 60 g 1/4 cup 48 Miso 17 g 1 Tbsp 22 Okara 122 g 1 cup 50 Soy sauce (tamari) 18 g 1 Tbsp 30 Soy sauce (wheat and soy 14 g 1 Tbsp 13 shoyu, low Na) Soy milk, fortified 243 g 1 cup 39 Fava beans, cooked 170 g 1 cup 105 Lentils, sprouted, raw 77 g 1 cup 81 Lima beans, cooked 170 g 1 cup 116 Pigeon peas, red gram 168 g 1 cup 128 Soybeans, sprouted, cooked 94 g 1 cup 84 2.5 x Tofu, soft 120 g 101 2.75 x 1″ Tofu, regular (medium 124 g 0.5 cup 134 firm) Tofu, firm (with calcium 126 g 0.5 cup 139 sulfate and nigari) Veggie sausages 50 g 2 links 126 Adzuki beans, cooked 230 g 1 cup 182 Chickpeas, cooked 164 g 1 cup 190 Cowpeas, cooked 171 g 1 cup 188 Kidney beans, cooked 177 1 cup 200 Lentils, cooked 198 1 cup 152 Lupins, cooked 166 g 1 cup 183 Mung beans, cooked 202 g 1 cup 170 Refried beans, canned 238 g 1 cup 155 reduced sodium Split peas, cooked 196 g 1 cup 167 Black turtle beans, cooked 185 g 1 cup 228 Black beans, cooked 172 g 1 cup 229 Cranberry beans, cooked 177 g 1 cup 248 Edamame, cooked 155 g 1 cup 215 Great Northern beans, 177 g 1 cup 221 cooked Navy beans, cooked 182 g 1 cup 201 Pink beans, cooked 169 g 1 cup 230 Small white beans, cooked 179 g 1 cup 242 Veggie burgers or 70 g 1 patty 204 soyburgers Tempeh 166 g 1 cup 290 Tofu, firm (prepared with 126 g 0.5 cup 266 calcium sulfate) White beans, cooked 179 g 1 cup 261 Soybeans, mature, cooked 172 g 385 Soy nuts, dry roasted 93 g 1 cup 497 Grains Hominy, yellow 160 g 1 cup 50 Tapioca, uncooked 38 g 0.25 cup 1 Noodles, japanese, soba, 114 g 1 cup 82 cooked Barley. cooked 157 1 cup 68 Buckwheat groats, cooked 168 g 1 cup 74 Cornmeal 39 g 0.25 cup 64 Pasta, wheat, cooked 124 g 1 cup 79 Pasta, gluten-free, 166 g 1 cup 98 cooked, corn and quinoa Pasta, gluten-free, 140 g 1 cup 77 cooked, corn Sorghum grain, uncooked 48 g 0.25 cup 81 Triticale, uncooked 48 g 0.25 cup 98 Rice, white, long grain 158 g 1 cup 100 Amaranth, uncooked 48 g 0.25 cup 109 Millet, cooked 174 g 1 cup 122 Oats, uncooked 39 g 0.25 cup 122 Oat bran, cooked 219 g 1 cup 109 Pasta, gluten-free, 169 g 1 cup 134 cooked, brown rice Pasta, gluten-free, 141 g 1 cup 102 cooked, corn and rice Rice, brown, long grain 202 g 1 cup 117 Spelt, uncooked 44 g 0.25 cup 112 Wheat bran 58 g 1 cup 136 Wheat, hard, uncooked 48 g 0.25 cup 111 Wheat, sprouted 108 g 1 cup 125 Quinoa, cooked 185 g 1 cup 178 Kamut, cooked 172 g 1 cup 167 Wild rice, cooked 164 g 1 cup 195 Teff, uncooked 48 g 0.25 cup 207 Teff, cooked 252 g 1 cup 315 Nuts Acorns, dried 28.35 g 1 ounce 39 28.35 g 1 ounce 44 Almond butter 16 g 1 Tbsp 20 Cashew butter 16 g 1 Tbsp 50 Chestnuts, dried, European 28.35 g 1 ounce 33 Coconut, fresh, shredded 80 g 1 cup 50 Coconut, dried, shredded 28.35 g 1 ounce 37 Coconut water 240 g 1 cup 31 Macadamia nuts 28.35 g 1 ounce 7 Coconut milk, canned 240 g 1 cup 86 Hazelnuts 28.35 g 1 ounce 63 Pecans 28.35 1 ounce 54 Pine nuts 28.35 g 1 ounce 59 Peanuts, dry roasted 28.35 g 1 ounce 82 Walnuts, English 28.35 g 1 ounce 67 Cashews 28.35 g 1 ounce 103 Pistachio nuts 28.35 g 1 ounce 102 Brazil nuts 28.35 g 1 ounce 319 Seeds Tahini (sesame seed 15 g 1 Tbsp 88 butter), raw Flaxseeds 28.35 1 ounce 105 Sunflower seeds 28.35 g 1 ounce 119 Chia seeds 28.35 g 1 ounce 167 Pumpkin seeds 28.35 g 1 ounce 171 Sesame seeds 28.35 g 1 ounce 159 Hempseeds (about 3 Tbsp) 28.35 g 1 ounce 264 Animal products Eggs 33 g 1 large 132 Cheese, brie 28.35 1 ounce 168 Cheese, gouda 28.35 1 ounce 204 Milk, 1% 245 g 1 cup 215 Milk, 3.25% 244 g 1 cup 203 Yogurt, low fat, fruit 170 6 ounces 219 Cheese, parmesan, hard 28.35 1 ounce 272 Yogurt, plain, skim milk 170 6 ounces 287 Beef, lean, cooked 85 g 3 ounces 648 Chicken breast, cooked 85 g 3 ounces 675 Crab, cooked 134 g 1 leg 730 Fish, cod 85 g 3 ounces 448 Fish, salmon 85 g 3 ounces 640 Fish, tuna, canned 85 g 3 ounces 733 Ham, cooked 85 g 3 ounces 435 Lobster, cooked 145 g 1 cup 689 Pork, cooked 85 g 3 ounces 609 Shrimp, cooked 85 g 3 ounces 565 Turkey, roasted 85 g 3 ounces 670

NOTES:

1. These figures in this table were sourced from the USDA National Nutrient Database for Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/nutrients/index

2. The chart is set up using food groups (e.g. vegetables, fruits, legumes, etc.). Within each group, you will notice a variety of colors which represent different categories of methionine concentration (see key that precedes the chart). Within each color category, foods appear in alphabetical order.

Selected References

Cavuoto P, Fenech MF. A review of methionine dependency and the role of methionine restriction in cancer growth control and life-span extension. Cancer Treat Rev. 2012 Oct;38(6):726-36.

Durando X, Thivat E, Gimbergues P, Cellarier E, Abrial C, Dib M, Tacca O, Chollet P. [Methionine dependency of cancer cells: a new therapeutic approach?]. Bull Cancer. 2008 Jan;95(1):69-76.

Hasek BE, Stewart LK, Henagan TM, Boudreau A, Lenard NR, Black C, Shin J, Huypens P, Malloy VL, Plaisance EP, Krajcik RA, Orentreich N, Gettys TW. Dietary methionine restriction enhances metabolic flexibility and increases uncoupled respiration in both fed and fasted states. Am J Physiol Regul Integr Comp Physiol. 2010 Sep;299(3):R728-39. Orgeron ML, Stone KP, Wanders D, Cortez CC, Van NT, Gettys TW. The impact of dietary methionine restriction on biomarkers of metabolic health. Prog Mol Biol Transl Sci. 2014;121:351-76.

Patil YN, Dille KN, Burk DH, Cortez CC, Gettys TW. Cellular and molecular remodeling of inguinal adipose tissue mitochondria by dietary methionine restriction. J Nutr Biochem. 2015 Nov;26(11):1235-47.

Plaisance EP, Greenway FL, Boudreau A, Hill KL, Johnson WD, Krajcik RA, Perrone CE, Orentreich N, Cefalu WT, Gettys TW. Dietary methionine restriction increases fat oxidation in obese adults with . J Clin Endocrinol Metab. 2011 May;96(5):E836-40.

Tapia-Rojas C, Lindsay CB, Montecinos-Oliva C, Arrazola MS, Retamales RM, Bunout D, Hirsch S, Inestrosa NC. Is L- methionine a trigger factor for Alzheimer’s-like neurodegeneration?: Changes in A? oligomers, tau phosphorylation, synaptic proteins, Wnt signaling and behavioral impairment in wild-type mice. Mol Neurodegener. 2015 Nov 21;10(1):62.

Trimmer EE. Methylenetetrahydrofolate reductase: biochemical characterization and medical significance. Curr Pharm Des. 2013;19(14):2574-93.

Wanders D, Burk DH, Cortez CC, Van NT, Stone KP, Baker M, Mendoza T, Mynatt RL, Gettys TW. UCP1 is an essential mediator of the effects of methionine restriction on energy balance but not insulin sensitivity. FASEB J. 2015 Jun;29(6):2603-15. Is Soy Safe?

In my opinion, soy is not only safe, but potentially beneficial. Soy has a long history of use in Asia, and within vegetarian populations throughout the world. Two of the healthiest, long-lived populations in the world – the Okinawan Japanese and the Seventh-day Adventists in Loma Linda California – are frequent soy consumers. The traditional Okinawan diet derives about 5-6% of calories from soy or about 2 servings a day. If soy foods were dangerous, its effects would be reflected in the health and longevity of these populations. Soy has been extensively researched – about 2,000 new studies on soy are released yearly. The value of soybeans for human health depends on the form and quantity eaten.

There is considerable negative press about soy on the internet. It can usually be traced back to groups that promote animal-based diets. These groups are strongly invested in encouraging the consumption of meat, eggs and , and they do an exceptional job of convincing consumers to steer clear of soy. When plant-based enthusiasts jump on the anti-soy bandwagon, they remove a whole category of food that has the potential to make the diet more nutritious, more healthful and more enjoyable. While it is not necessary to eat soy, it is not necessary to avoid it either. Some individuals need to avoid or limit soy due to allergy or severe thyroid problems, however, for most people, soy foods safe and nutritious.

The nutritional benefits of soy are similar to other legumes, although soybeans are higher in protein and fat, and lower in carbohydrates. Soybeans derive about 25-38 percent of their calories from protein, compared with about 20 to 30 percent for other legumes. The quality of protein in soy is similar to that of animal products, and is better than that of other legumes. While most legumes are low in fat (about 2-15% of calories), soybeans derive about 40 percent of calories from fat. The fat in soybeans is mainly polyunsaturated, including 7 percent alpha-linolenic acid (an omega-3 fatty acid). Whole soybeans are a rich source of fiber, although processing diminishes fiber content. Soybeans are high in B-vitamins, especially niacin, pyridoxine and folic acid. They are also good sources of minerals such as calcium, iron, magnesium and copper. Calcium is often added to soymilk, and tofu is commonly set with calcium, so these products are particularly rich calcium sources. For many years experts thought that iron was poorly absorbed from soy, however, more recent evidence suggests absorption is quite high. When consumed with vitamin- C-rich fruits and vegetables, absorption is further enhanced. Nutrient absorption is also improved when soy is soaked, cooked or fermented.

Is soy safe for children or elderly?

Absolutely. Again, look at the use of soy around the world. People in Asia consume soy throughout their lives, as do many vegetarians and vegans in Western cultures. There is no evidence that this use has adverse consequences for health, when soy is used in reasonable quantities as part of a healthful diet.

Should men eat soy?

Yes, it is fine for men to eat soy. There is no meaningful clinical evidence that suggests soy protein lowers serum testosterone levels or exerts any estrogen-like or feminizing effects in men. We also have reasonable evidence to suggest that soy provides protection against prostate cancer, kidney disease, and male pattern baldness.

I know of only two case studies regarding feminization of men ingesting soy. In these cases, the men consumed 14 to 20 servings of soy daily—one derived almost all of his calories from soy—and subsequently developed health problems, such as enlarged breast tissue and loss of libido. In both cases, when soy intake was reduced, their health and libido returned to normal.

Two recent meta-analysis found no effects of soy protein or isoflavones on reproductive hormones in men. Three clinical trials have assessed the effects of soy on sperm and semen, and no adverse effects were observed.

What are the best forms of soy to eat?

Traditional soy foods are generally the most healthful choices. They fall into two categories: fermented (e.g. tempeh, miso and natto) and unfermented (e. g. tofu, soymilk, edamame soybeans and soy nuts). Some people claim that only fermented soy is healthful, but this is not what research suggests – much of the research showing favorable effects of soy was done on populations eating mainly unfermented soy. In Japan about half of the soyfoods consumed are fermented; in many other parts of Asia, including China, Hong Kong and Singapore, the vast majority of soy is unfermented. The soaking and cooking that occur when soybeans are prepared for use in unfermented products such as soy milk and tofu reduces antinutrients and improves digestibility and mineral availability. The fermentation process does the same, but also helps to support beneficial gut bacteria and, in some cases, can add vitamin B12 (e.g. in tempeh fermented in some Asian countries such as Indonesia) and/or vitamin K2 (e.g. in natto). More heavily processed soy products such veggie meats and protein powders are rich sources of high quality protein, however, the burgers and other meatless products are higher in sodium and added fats. Read labels, and use these products less often than traditional soy foods. Some soy products such as soy cheeses contain partially-hydrogenated oils (trans fats) and should be completely avoided. Read labels.

In some cases, soy protein isolates and concentrates used in burgers, veggie meats and energy bars are extracted using a solvent called hexane. Hexane is a petrochemical solvent – it is a known neurotoxin. Although levels left in these foods may be minimal, the long term health consequences of these trace amounts are unknown. When consumers have a choice, it seems reasonable to choose products that are free of hexane residues. Certified organic products are hexane-free.

How much soy is reasonable?

While it is always advisable to consume a varied diet, and not rely too heavily on a single food source, no adverse effects of soy have been noted in the Asian population consuming the highest level of intake (25 grams of soy protein; 100 mg isoflavones), so this seems a reasonable upper limit for adults. Thus, for healthy adults, intakes of 3-4 servings per day seem a reasonable upper limit, while upper intakes of about 2 servings a day are suggested for children.

An excellent, detailed article on soy is available at http://www.veganhealth.org/articles/soy_wth

Why Vegan?

Why Vegan?

A human being is part of a whole, called by us the Universe, a part limited in time and space. He experiences himself, his thoughts and feelings, as something separated from the rest- a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest us. Our task must be to free ourselves from this prison by widening our circles of compassion to embrace all living creatures and the whole of nature and its beauty.

Albert Einstein

Nobel prize-winning physicist 1921

The words of Albert Einstein capture the very essence of “why vegan”. Becoming vegan is about making an ethical decision to widen our circles of compassion. It requires taking a stand against deeply rooted customs and traditions; customs and traditions that are often strongly held by people we love, respect and admire. For most of us, this triggers a long, hard battle with our conscience, in which our conscience prevails. For me, the battle was waged as a young child, as it is for many people.

I spent countless hours picking worms off sidewalks after a rainfall. I remember regularly asking my mother for 2 cookies – one for me and one for my friend. I also remember the look of astonishment on my mother’s face when after insisting she meet my friend, I brought home a big yellow lab. And, I will never forget the shock and devastation that engulfed me when my family, while vacationing in Spain, decided to attend a bullfight featuring Spain’s most celebrated bull fighter, El Cordobes. I was 3 years old. Ten thousand cheering fans erupted in thundering applause when El Cordobes entered the stadium. I suspected that this beautifully dressed man was going to fight a bull, and I found the thought quite distressing. I could never have imagined that he was going to kill the bull. The picador, his accomplice, swiftly put pics into the bull, and each time he succeeded, the crowd roared with excitement. With each pic, the bull weakened and I winced. I was stunned by the spectacle of this innocent animal being tortured, and not a single soul coming to his rescue. I found it confusing and horrifying at the same time. I wanted desperately to help the poor creature, but I knew I was powerless. Towards the end, the bull stumbled, then with one last mighty effort he gored El Cordobes and sent him flying. The crowd gasped, then fell silent… you could have heard a pin drop. My heart leaped. I naively thought that perhaps the bull had scored enough points to be spared. I jumped up and cheered with all my might. People glared with anger at my insolence. My parents quickly quieted me. I had been awakened to a new reality.

Despite this natural compassion for animals, I somehow became desensitized to their plight as years passed. Somehow, as I ate the flesh of animals, donned their skins and enjoyed their circus performances, their suffering did not weigh as heavily on my mind. Perhaps it was because of the assurances I received from story books, teachers and relatives. The party line was consistent – the animals humans use are well cared for; they don’t have to worry about predators or food. Sure, many eventually pay the price with their lives, but their are quick and painless. In adulthood, I began to question the party line. Vegetarianism intrigued me, although the only vegetarian I had ever met was my grade 8 science teacher. He was a hippy with long hair, a beard, and a gentle spirit. My father, who taught in the classroom opposite his, was disturbed that he would deny his children the protein they needed to grow. I was simply fascinated. As I went on to study at university, I became increasingly convinced that a plant-rich diet was optimal. However, the battle of my conscience was not fully re-ignited until a rather remarkable interaction with my friend, the deer hunter. The year was 1989. The friend asked if he could drop by for on his way deer hunting. Although my response was positive, I immediately began trying to figure out how to make him feel as guilty as possible before he killed another deer. After dispensing with the usual trivialities, I asked him how it was that he could justify pulling the trigger on such a beautiful animal. I pointed out that it wasn’t fair – the deer had no defense against his bullet. I asked him if it made him feel like more of a man to shoot and kill another creature. His response stunned me, and changed the course of my life. He said, “You have no right to criticize me. Just because you don’t have the guts to pull the trigger, does not mean you are not responsible for the trigger being pulled every time you buy a piece of meat camouflaged in cellophane in the grocery store. You are simply paying someone to do the dirty work for you. At least the deer I eat has had a life. I doubt very much you can say the same for the animals sitting on your plate.” I was silenced, because he was absolutely right. I vowed to take responsibility for the food I was purchasing, and to find out about the lives of the animals I was eating. What I learned filled me with shame, guilt and outrage, but more importantly, it reawakened my compassion for animals. There was no question that war was over and my conscience had finally won. At the time, I was a public health nutritionist, encouraging the consumption of a balanced diet, including lean meat and low fat dairy products. As you can appreciate, I faced some interesting personal and professional challenges. With two young children, aged 4 and 1, I was uncertain as to how my husband Paul would respond to my desire to live on plants. I should have known better. Even though his closest friend was the deer hunter, Paul was always a step ahead of me. He smiled and said, “I thought you’d never ask”.

When I think back, I realize that at 3 years of age I understood that animals have their own feelings, and their own purpose. Still, it didn’t fully prepare me for the interaction I was to have with my son at the same tender age. I can’t recall where we were going, but somewhere along the way, we drove by a McDonalds. He was excited just to see the golden arches. He asked me if we could go to McDonalds and buy a McDonald’s hamburger. I knew he had watched the advertisements on television that showed the Hamburglar stealing hamburgers off trees. I suspected that he pictured a lovely grove of hamburger trees behind every McDonald’s restaurant. I decided that the time had come to tell him about meat, and why we did not eat it. I explained that the hamburgers at McDonald’s were not the same as the “burgers” at home. While our burgers were made of plants like beans, the McDonalds hamburgers were made of cows. He looked at me as though I had completely lost my mind and replied quite emphatically, “Mommy, people do not eat cows”. He seemed shocked I would say such a strange thing. When I went on to explain that people do eat cows, he began to cry. And through his tears, he pleaded, “But mommy, them have eyes, and he pointed to his eyes. He went on about their ears, noses and mouths in the same way. Finally in an exacerbated voice, he asked… “Mommy, don’t they know that cows are people too?” I understood. He could see that cows think, feel, smell, hear, eat, sleep and love – just like people. He could not see why that was not enough. Many people believe that being vegan is about eschewing hamburgers and ice cream. It is not. Being vegan is about widening our circles of compassion to include those who are commonly excluded, be they human animals or non-human animals. It is about understanding that our choices have consequences for ourselves, and beyond ourselves. It is about recognizing that eating animals and animal products is both unnecessary and potentially harmful. Being vegan is about making choices that are a true reflection of our ethical and moral principles, and acknowledging that custom and tradition justify nothing.

Vegans share a vision of this world as a place of goodness and peace, where life is supported and cherished; a place where violence and indifference are unknown, and where purposeful injury to living, feeling beings is unthinkable. Such a place is hardly conceivable in a world so profusely littered with hatred, greed, cruelty, and war. But each and every one of us who prays for peace, who dreams of a kinder, gentler world, has a responsibility to turn these thoughts into actions, to do what is within their capacity to bring us a little closer to this reality.

Our hope is captured brilliantly by the words of Dr. Albert Schweitzer, Nobel peace prize recipient and esteemed humanitarian:

“…the time is coming when people will be amazed that the human race existed so long before it recognized that thoughtless injury to life is incompatible with real ethics. Ethics is in its unqualified form extended responsibility with regard to everything that has life.”

The first critical step is taking the blinders off. Adapted from: Becoming Vegan: Comprehensive Edition, by Brenda Davis and Vesanto Melina (2014)

The Ethical Universe: Where are we really at?

This was a short speech given at NAVS Summerfest in 2003. Several people have requested copies, hence the old post.

Have you ever considered what a perfectly ethical universe might look like? It would undoubtedly be a place of goodness and peace, where life is supported and cherished; where kindness and compassion are the fabric of our hearts, and love and understanding are rooted in our souls. It would be a place where evil is unknown – where violence and indifference are fictional concepts that could hardly be imagined, and where purposeful harm to living, feeling beings is unthinkable.

Is a truly ethical universe an admirable sentiment but a practical impossibility? It is hardly conceivable in a world so profusely littered with hatred, greed, cruelty, and war. But each and every one of us who prays for peace, who dreams of a gentler world; who shares this vision of ethics, has a responsibility to turn thoughts into actions, to do what is within our capacity to bring us a little closer to this reality.

Where are we at, as individuals and as a vegan community? How accurately does our behavior reflect the values that we have so strongly embraced? Could we do better?

The sincerity, generosity and commitment of people within our movement is consistently impressive. However, like all human beings, we can easily slip into patterns of behavior that can inadvertently undermine our goals. These patterns of behavior must be recognized if they are to be overcome.

The first might be called vegan supremacy. This is the attitude that vegans are morally superior to nonvegans, and are placed squarely at the center of the ethical universe. Taken to the extreme, it surmises that if you are not a vegan, you must be cruel, heartless, or morally defective.

But how does one weigh and measure the ethical correctness of an individual? Does the avoidance of animal flesh weigh more heavily than countless hours volunteering at a homeless shelter, years of advocacy work attempting to abolish slave labour, or a lifetime of dedicated service preserving a failing ecosystem and all its inhabitants? Can inherent value of such acts be accurately quantified? The benefits of selfless acts spread farther and deeper than logic would dictate. Ethics has many components.

If we are to be completely honest with ourselves, there are many things that vegans know to be morally correct, that our ethics demand of us, yet we do not do. That is why being self-righteous about what we actually do, and placing ourselves on a higher moral plain than others is ultimately destructive. If we form an opinion about a person based on whether or not their perspectives are allied for or against us, we condition that person for hatred, anger, bitterness and resentment. This kind of judgement serves only to make people defensive and push them away. If we, as vegans are ever to succeed in moving people to expand their circles of compassion to include all living things, to completely alter their view of animals such that they could not possibility continue to consume, wear or otherwise contribute to their pain, suffering and death, we must step off of our pedestals, and connect with the people we strive to move. When we show kindness to those with whom we are at odds, we build bridges that are worth their weight in gold. We are all human beings, and the vast majority of us are trying, in our own ways, to make this world a better place. Only by acknowledging and appreciating the positive morals and ethics of each individual can we begin to rekindle the spirit of compassion that will ultimately change cultural norms.

This brings to mind my friend WH. About 25 years ago, our family moved from Northern Ontario to Vancouver. Just down the street from us lived a little girl that was about my daughter’s age and they quickly became best friends. They spent every moment they could together, and we ended up spending a fair bit of time with her parents – even sharing special occasions. Her Dad, WH, was confirmed meat-eater, and our vegetarian lifestyle was a little mystifying to him, if not somewhat disturbing. As the years went by, we grew to respect and appreciate one another’s perspectives – even if we completely disagreed. About 7 years into our friendship, WH found out that his cholesterol was elevated. He starting asking a few questions – about food, and about exercise. He decided to break down and try one of our veggie burgers, and he enjoyed it more than he expected he would. He started talking to my husband about his swimming regime, and before long he was an avid distance swimmer. Soon after we were to spend a weekend on a gulf island together. To our great surprise WH told his wife that he didn’t want to bring any meat this time. I was stunned, but what really floored me was what happened after our return. He decided that if he could survive a weekend without meat, he probably didn’t need it at all. WH became a near-vegetarian. He gave up steak, chicken, pork and even turkey on thanksgiving. I am quite certain that had I judged, moralized or otherwise condemned WH’s very traditional position, he would have constructed an internal wall that would never have permitted the possibility of the choices he ultimately made.

The second destructive pattern might be labelled “vegan egoism” – this is the error of over-focusing on oneself, at the expense of others, in a quest for personal perfection. In its extreme we might imagine an egocentric vegan waking up each morning, gazing into his or her magic mirror and asking the ever-pressing question: mirror, mirror on the wall, who is the most vegan of us all? For many people the quest for personal righteousness is so intense that little else seems to matter; whether it be nurturing relationships with family and friends, building positive connections with colleagues or business associates, or contributing to activities that build stronger communities. We must remember that ethics, by nature is about being becoming more other-centered and less self- centered. This is certainly not to say that we should not continue boldly on the path towards a 100% vegan lifestyle, but rather, in so doing we must insure that we do not purposefully torment or injure other people. We must recognize that our vegan lifestyle is a means to an end, not the end itself.

It is so tempting to be drawn into this sort of pattern, when we are competitive by nature. I vividly recall my concern about maintaining my vegan diet while staying for a couple of days with my aunt in Windsor. I love my aunt dearly, but she had been somewhat less than supportive of my radical stance where animals are concerned. The previous year, at a family gathering in my uncles home (my parents and my aunt were also there), I was receiving more than my share taunting– everyone seemed to think I was too skinny, although in my heart I wanted to say that the only reason I looked skinny was that everyone around me was obese. They were particularly expressive while devouring their steak and lobster. For me, the final straw was the endless pressure to get me to eat just a little piece of meat…finally I couldn’t hold back any longer and just blurted out… I refuse to apologize for not partaking in the corpse of an abused animal. To me it is a barbaric custom and it is completely unjustifiable. Of course, no one was impressed, least of all, my aunt. She said that I shouldn’t say such things at the table. So, when I was to be my aunt’s house guest a year or so later, I wondered how the food situation would evolve. As it turned out, my 2 day visit was to end on 9/11 when I was to fly back home. Yes, the Sept. 11th. Needless to say, my flight was cancelled, and my stay was extended for 6 days. I was glad that during such a difficult and scary time, I was able to provide support for my aunt. I was determined to be kind to her and not to judge her or her diet. I thought that I would simply love her and support her in the best way I could. The most amazing thing happened. She decided that she wanted to eat whatever I was eating. I taught her how to make a whole grain cereal with kamut berries, oat groats and barley. She loved it. We made all kinds of ethnic dishes, and her very favorite, a marinated vegetable and tofu salad. It was quite simply wonderful. Three months later, we were talking on the phone and my aunt said, do you know that I have lost 17 pounds since you were here. And, this is the exciting part, “I have not eaten a single piece of meat”. She added I could live on vegetables and tofu. I am so glad I know how to prepare all of this great food. At that moment I was deeply grateful that I had chosen to simply love her.

Finally, as a community, we have faced many challenges, some of which were painfully amplified in times of internal conflict. One might expect that when vegans are at odds, that we might come together in a spirit of mutual respect, and talk, compromise, negotiate, reconcile and deal with our differences in a caring and considerate manner. Unfortunately, we often fall short. The issue is rarely about who is right, and who is wrong, if there even is a right and wrong in such situations. Rather, it is a matter of ethics in interactions. When our energy is directed towards condemning one another, that energy gets sucked into a black hole that is riddled with bitterness, anger, resentment and hostility. This is a tragedy of significant proportions, when one considers the extraordinary potential for good that should rightly be harnessed from that energy. If we can ever hope to live in a truly ethical world – one that is guided by the principles of reverence for life, we must choose to commit to this reality in our own lives. How can we possibly expect our family, our friends, our neighbours and our leaders to adopt this philosophy in their interactions if we cannot succeed in doing so ourselves? There is one thing that we can be absolutely certain of – if an ethical world is ever to become a reality, it will be in spite of anger and aggression, in spite of cruelty and callousness, and in spite of hatred and hostility. It will become a reality because we, as individuals, have set an example of kindness and compassion, of tolerance and trust, of peace and love, that is simply too compelling to ignore. It will come because we, as a community, have stood firmly together, arm in arm, in affirmation of our commonality, and in celebration of our differences. It is only in so doing that we will establish a spiritual and personal relationship with all living beings powerful enough to crumble the cruel customs that have for centuries crippled our consciousness. I believe that this is not only a possibility, but is an eventuality that is essential to the survival of all life on this planet.

Defeating

“The diabetes time bomb has been ticking for 50 years, and it’s been getting louder. Despite the warning, successive generations of world leaders have largely ignored the threat.”

International Diabetes Federation (IDF) President-Elect Martin Silink

According to the Centers for Disease Control and Prevention, one in eight American adults had diabetes in 2014. If the current trends continue, they estimate that as many as 1 in 3 adults will have diabetes by 2050. The rate of diabetes has increased from 0.9 percent in the late 1950s to 9.3 percent in 2014 (12.3% in those over the age of 20 years). The figures are even more staggering among American seniors (those aged 65 years or more) – over 25% have type 2 diabetes, and over 50% have prediabetes. While statistically, diabetes is the th7 leading cause of death in the United States, this figure belies the fact that most people with diabetes do not die of diabetes: they die heart disease, kidney failure, and other complications. Globally, diabetes has become the 21st century plague, crippling rich and poor nations alike.

Diabetes Statistics in the United States 2010

Diabetes rate among the entire population: 9.3%

Diabetes rate among Americans over 20 years of age: 12.3%

Diabetes rate among Americans over 65 years of age: 25.9%

Estimated prediabetes rate among the entire population over 20 years of age: 35%

Estimated prediabetes rate among the American population over 65 years of age: 50%

What is Diabetes?

Diabetes is a metabolic disorder that diminishes the body’s ability to usher glucose into cells so it can be used for energy. Glucose is the primary source of energy for the body, and in order for glucose to enter our cells a “gatekeeper” called insulin must let it in. People with diabetes either do not produce any insulin, do not produce enough insulin, or have become “resistant” to the insulin that they produce. This means insulin cannot do its job and blood glucose levels begin to rise. When blood glucose is elevated over time, body tissues become awash in sugar and health tumbles down a rather predictable slippery slope.

There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is characterized by lack of insulin production by the pancreas, and it is generally regarded as an autoimmune disease. It occurs suddenly, and most often affects children and adolescents. Type 2 diabetes is distinguished by the preservation of insulin production, but faulty insulin action. Essentially the product of diet and lifestyle, type 2 diabetes is an insidious disease, often going undetected for many years. Globally, type 2 diabetes accounts for over 90 percent of all diabetes cases. The rise in diabetes runs roughly parallel that of overweight and obesity, with risk doubling in those who are overweight and tripling in those who are obese. While excess body fat plays a strong role in this disease, the way the fat is distributed is perhaps even more significant. Weight concentrated around the abdomen and in the upper part of the body (apple-shaped) increases risk far more than weight that settles around the legs and hips (pear-shaped). Fat that collects in and around vital organs (visceral fat) is far more damaging than fat that accumulates close to the skin’s surface (subcutaneous fat). Type 2 diabetes was once referred to as “adult-onset diabetes” because it was a disease rarely occurred in people under 50 years of age. Today, type 2 diabetes is seen in young adults, teens, and even children. Untreated or poorly controlled type 2 diabetes is a leading cause of blindness, premature heart attack and stroke, kidney failure, nerve damage, and amputations.

Diabetes is defined as blood glucose of at least 126 mg/dl (7.0 mmol/L), while pre-diabetes occurs when blood glucose reaches at least 110 mg/dl (6.1 mmol/L). Pre-diabetes is often manifested as “metabolic syndrome”, a cluster of risk factors characterized by elevated blood glucose, abdominal obesity, elevated blood pressure, elevated triglycerides, and low HDL-cholesterol levels. A cascade of problems ensues that commonly results in full-blown type 2 diabetes.

The Luck of the Draw?

Some people believe that type 2 diabetes is more a matter of bad genes than bad habits. While it is true that some populations have a greater susceptibility to the disease, genes serve primarily as a loaded gun; it is almost always diet and lifestyle that pull the trigger.

The people of the Marshall Islands provide a poignant example. The Marshall Islands are a group of islands about 2300 miles southwest of Hawaii with a total population of about 60,000 people. In the Marshall Islands, an estimated 28 percent of those over 15 years of age and 50 percent of those over 35 years of age have type 2 diabetes. Sixty years ago, diabetes was virtually unheard of in the Marshall Islands. While changes in genes were negligible during those few decades, changes in diet and lifestyle were profound. Sixty years ago the Marshallese were slim, physically active, and lived off the land and the sea. The diet consisted of edible plants such as coconut, breadfruit, taro, pandanas and leafy greens, and fish and other seafood. All of these foods were acquired through physical work. Today, the Marshallese diet consists primarily of imported, processed foods, and the Marshallese people have become largely sedentary. A typical breakfast consists of cake donuts or sweet pancakes and coffee. The first foods of the day for children are often popsicles, chips, soda pop, or dry ramen noodles with dry Kool-Aid powder sprinkled on top. Lunch and dinner feature sticky white rice with meat or fish. Favorite meats are Spam, canned corned beef, chicken, and variety meats such as turkey tails or pig’s intestines. The meal is predictably washed down with a sweet beverage. It would be difficult to design a diet that could more efficiently induce type 2 diabetes than the diet that has been adopted by the Marshallese people.

In a laudable effort to reverse the Marshallese diabetes epidemic, Canvasback Missions Inc. (a Christian, non-profit organization, specializing in medical missions to remote South Pacific islands), in partnership with Loma Linda University and the Marshall Islands Ministry of Health, launched a lifestyle-based diabetes research study in 2006. Brenda Davis was hired to serve as lead dietitian; to design and implement the diet portion of the treatment program. For each intervention, approximately half of the qualified participants were assigned to an intervention group and half to a control group. Intervention participants received diet and lifestyle instruction over a 3-6 month period, while the control group received the “usual care” (advice from a physician and/or other health care worker to exercise, eat more healthfully and take the appropriate medication). Control group participants were guaranteed a place in the intervention group once their six-month control period had been completed (although their data could not used be used in the analysis). The two key elements of the lifestyle intervention were diet and exercise. The primary objective of treatment was to overcome insulin resistance and to restore insulin sensitivity as much as was physiologically possible. The diet was designed to support blood glucose control, reduce inflammation, reduce oxidative stress and restore nutritional status.. To accomplish this task, the dietary parameters were set as follows:

Whole foods, plant-based diet Generous servings of non-starchy vegetables and legumes Controlled portions of intact (whole) grains, starchy vegetables fruits, nuts and seeds Minimal refined carbohydrates Minimal ground grains (e.g. flour) Very high fiber (40-50+ grams per day) High viscous fiber foods (flax, oats, barley, beans, guar gum, psyllium) Moderate fat from healthful sources such as nuts and seeds (20-25% fat) Low saturated fat (<7% of calories) Zero trans fatty acids Sufficient omega-3 fatty acids High phytochemical and antioxidant foods Low dietary oxidants Low glycemic load Moderate sodium (Less than 2300 mg/day)

In addition to a highly therapeutic diet, participants received daily education about nutrition and lifestyle. PowerPoint presentations, practical workshops, dine-outs, shopping tours, and spousal cooking classes were all fundamental components of each intervention. To help increase access to affordable produce, participants were taught how to grow their own vegetables. Soil and gardening experts were brought in to conduct workshops, and participants were taken on agricultural field trips. Daily exercise including twice daily walks, aerobic classes, strength and flexibility exercises were all integral parts of therapy. The program results were remarkable during the first 2 to 4 weeks of the program. Typical reductions in fasting blood glucose were in the 50-75 mg/dL (3-4 mmol/L) range; and averaged approximately 2 pounds (1 kg) per week. Total and LDL- cholesterol, triglycerides and blood pressure plummeted. Participants consistently reported dramatic reductions or complete disappearance of pain in the legs, arms and joints. Many noted increased energy, improved mental clarity, fewer nightly trips to the bathroom, and rapid relief of chronic constipation. The majority of participants stopped taking diabetes medications. After 12 weeks, progress varied according to the participant’s commitment to the program. Those who stuck to the program continued to see improvements. Some reversed their disease, eliminating the need for medication, and experiencing blood glucose levels well within the normal range.

Could It Work at Home?

Some people ask if the kind of program we use in the Marshall Islands could work in North America and other developed parts of the world. If the impoverished people of the Marshall Islands can succeed with the enormous barriers they face, it should be a relative breeze at home. The Marshallese have somehow managed to overcome seemingly insurmountable mountains of Spam, donuts, ramen noodles, and sweet drinks.They have put together low cost, healthful meals despite the high cost and poor quality of their produce, their infertile soils, and their lack of resources. They have managed with little education and marginal English skills. They have succeeded with few gyms, no hiking trails, and a cultural taboo against women wearing pants, shorts or other fitness wear. Their example inspires hope for everyone, everywhere.

References

Salas-Salvadó J, Martinez-González MÁ, Bulló M, Ros E. The role of diet in the prevention of type 2 diabetes. Nutr Metab Cardiovasc Dis. 2011 Sep;21 Suppl 2:B32-48. Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: US Department of Health and Human Services; 2014. Centers for Disease Control and Prevention. Diabetes Report Card 2012. Atlanta, GA: Centers for Disease Control and Prevention, US Department of Health and Human Services; 2012. The “Paleo” Phenomena: Facing Facts

Our culture has suddenly sprouted a reverence for all things “paleo”. Grass-fed beef, bone broth and coconut oil are hailed as the new “”. Athletes, dieters, and health seekers of all stripes are swapping their oats for organ meat. Paleo, caveman and primal diets attract athletes, dieters, and health seekers of all stripes. The basic premise of these diets is simple—what humans ate in preagricultural, times is best suited for human health. Whether or not what these relatively short-lived humans ate is what’s optimal for the health of today’s relatively long-lived humans is a matter of considerable debate.

Preagricultural diets—which essentially consisted of wild plants, wild animals, and wild fish—varied considerably, depending on location, season, hunting and gathering skills, available tools, and so on. People didn’t consume oil, sugar, or salt; anything from a box or bag, or the milk of other mammals. Today’s new paleo devotees attempt to copy this diet by eating meat, poultry, fish, eggs, vegetables, fruits, nuts, and seeds and avoiding processed foods, grains, legumes, and dairy products.

Followers of the new paleo diet naturally assume that their nutrient intakes approximate that of Paleolithic humans, but their actual intakes may be wide of the mark. Nutritional anthropologists have been estimating the nutrient intakes of cavemen for several decades. As it turns out, vegan diets may actually come closer to matching the macro- and micronutrient intakes of Paleolithic diets than new paleo diets. Table 1 summarizes the results of a comparison among recommended paleo menus, recommended vegan menus, and a true eaten by early humans. The data compare three days of recommended paleo menus from a popular paleo website, three days of recommended vegan menus from Becoming Vegan: Comprehensive Edition, and the estimated average daily intakes of Paleolithic people.

Table 1 also provides dietary reference intakes (DRIs) for adult males (M) and adult females (F) who aren’t pregnant or lactating. Nutrients and other dietary factors in the new paleo or vegan diet that are more similar to the true Paleolithic diet are highlighted (pink for the new paleo diet and green for the vegan diet).

Table 1. New paleo, true Paleolithic, and vegan diets compared

True New paleo Vegan DRI Paleolithic diet diet diet Energy 2,200–2,900 3,000 3,000 3,000 (cal/day) Macronutrients Protein (%) 10–35 32 25–30 14 Carbohydrate 45–65 15 35–65 57 (%) Fat (%) 15–30 53 20–35 29 Saturated fat <10 19 7.5–12 6 (%) Cholesterol 1,308 480 0 (mg) Omega-6: omega-3 11:1 2:1 4:1 (ratio) 25 (F) Fiber (g/day) 31 70–150 70 38 (M) Vitamins Riboflavin 1.3 (F) 2.6 6.5 2.6 (mg) 1.7 (M) 1.1 (F) Thiamin (mg) 2.7 3.9 4.6 1.2 (M) 75 (F) 90 Vitamin C (mg) 226 500 417 (M) Vitamin A (mcg 700 (F) 2,436 3,797 1,513 RAE) 900 (M) Vitamin E (mg) 15 24 32.8 31.3 Minerals 8 (M) 18 Iron (mg) 25 87.4 32.3 (F)* 8 (F) 11 Zinc (mg) 33 43.4 21.3 (M) Calcium (mg) 1,000–1,200 643 1,000–1,500 1,847 Sodium (mg) <2,300 4,193 768 2,005 Potassium (mg) 4,700 4,762 7,000 6,724 Sources: New paleo data: average of 3 days (Wednesday, Thursday, and Friday) of recommended Paleo menus, adjusted to 3000 kcal.1 Vegan data: average of three days from the Becoming Vegan: Comprehensive Edition menus, adjusted to 3,000 calories. True Paleolithic data2, 3

*RDA for iron is 18 mg for women of childbearing age and 8 mg after age 50.

The comparison shows that this recommended new paleo menu supplies protein, vitamin A, and zinc in amounts closer to a true Paleolithic diet than do the vegan menus. However, its fat and saturated fat levels are about double, cholesterol almost triple, and sodium five times as much as that of true Paleolithic diets. In addition, the new paleo menu contains about a third of the carbohydrates, and half the vitamin C, calcium, and fiber of true Paleolithic diets.

Even the 100 percent plant-based vegan menus deliver fiber in amounts at the lowest end of the estimated Paleolithic intake range; clearly our preagricultural ancestors ate plenty of plants (the only source of fiber). The vegan menus do provide intakes of carbohydrate, fat, saturated fat, fiber, riboflavin, thiamin, vitamin C, vitamin E, iron, calcium, sodium, and potassium that are closer to the levels supplied by a true Paleolithic diet than do the new paleo menus.

Why are new paleo diets and the true Paleolithic diet so far apart nutritionally? The answer lies in the differences between the meat and vegetables consumed today and those eaten in the Paleolithic era. The wild animals eaten then provided an estimated 6 to 16 percent of calories from fat compared to about 40 to 60 percent in today’s domestic animals—even those that are grass-fed. They were also free of hormones, antibiotics, and environmental contaminants. All animal organs were consumed, and insects provided significant amounts of protein. In addition, virtually all fruits and vegetables available in supermarkets are more palatable, more digestible, and easier to store and transport than their wild cousins, at the expense of valuable protective dietary components. Wild or uncultivated plants provide about four times the fiber of commercial plants (13.3 grams of fiber per 100 grams versus 4.2 grams of fiber per 100 grams, respectively).3

Certainly, there are some benefits to switching from a standard Western diet to a paleo-type diet—highly processed foods, refined carbohydrates, fried foods, and fast foods are eliminated, and fresh fruits, vegetables, nuts, and seeds are encouraged. On the other hand, today’s paleo eaters tend to large amounts of red meat, ignoring the impressive evidence linking meat consumption to chronic disease.

Grains and legumes are dispensed with, even though these foods have a long and impressive track record as valuable sources of calories and protein for the world’s population. The value of legumes and grains in the human diet is validated by people of the Blue Zones – the longest lived, healthiest populations in the world – all of whom consume legumes and grains as part of their traditional fare.

Modern paleo advocates claim that these foods weren’t part of Paleolithic-era diets, but new research challenges that assumption.4 They also argue that lectins naturally present in these starchy foods are harmful to human health. Consuming too many lectins can cause significant gastrointestinal distress. However, because legumes and grains are almost always consumed in a cooked form—and lectins are destroyed during cooking—eating beans and grains doesn’t result in lectin overload. Sprouting also reduces lectin levels in plants, although not as effectively as cooking. Generally, pea sprouts, lentil sprouts, and mung bean sprouts are safe to consume, as are sprouted grains, which are naturally low in lectins. Most larger legumes contain higher amounts and should be cooked.

The Bottom Line: With its focus on consuming large quantities of meat, the new paleo diet is a pale imitation of the diet of early humans. Unfortunately, this dietary pattern also ignores the numerous health risks associated with eating meat, the ethical issues associated with an increased demand for food animals, and the looming environmental crisis that makes eating lower on the food chain an ecological imperative. People who want to move closer to a true Paleolithic diet should explore plant-based diets—such diets come as close to true paleo diets as modern day people can hope to achieve.

References

1. Paleo Plan Website (paleoplan.com/resources/sampler- menu-meal-plan/). 2. Eaton SB et al. Paleolithic Nutrition Revisited: A Twelve-Year Retrospective on Its Nature and Implications. Euro J Clin Nutr. 1997; 51(4):207–216 . 3. Konner M, Eaton SB. Paleolithic Nutrition: Twenty-Five Years Later. Nutr Clin Prac. 2010; 25:594–602. 4. Revedin A et al. Thirty thousand-year-old evidence of plant food processing.Proc Natl Acad Sci. 2010;107(44):18815–18819.