Are Vegetarian Diets Healthful?

by James J. Are Vegetarian Diets Healthful? Kenney, PhD, FACN October ’13 he short answer is that, which the more vegetarian while population studies subjects were not much differ- Professional Member Edition Tdo often find that a diet ent in regard to these other lower in animal products is confounding variables. This Research usually lower in saturated fat study measured what the sub- and cholesterol and results in jects were eating, put them in Dr. James J. Kenney explores lower serum cholesterol levels various "vegetarian" groups, the research about vegetarian and less coronary artery dis- and then observed them over diets. ease, such population studies a 6 year period, comparing cannot demonstrate causation. their relative risk of cardiovas- Practitioner Tips They must be interpreted with cular disease (CVD) and total caution because of confound- mortality to non-vegetarian Get the latest news about the ing variables. For example, SDA subjects who also had a FDA’s “Gluten-Free” labeling vegetarians are more likely to similar healthful lifestyle. The rules. be more affluent and more ac- groups were classed as "ve- tive than non-vegetarians. gan", "semi-vegetarian", Client and Consumer Education They are also less likely to "pesco-vegetarian", "lacto-ovo- smoke or drink heavily. So it vegetarian", and "non- Handouts: Recipes may be these other variables, vegetarian". On the surface, it and Cooking Tips rather than simply the avoid- seems like a very interesting ance of animal products, that study examining the impact in 1. Blueberry Pandowdy leads vegetarians to be health- SDA subjects of eating these 2. Roasted Butternut Squash ier on average than those that various "vegetarian" diets eat meat. compared to SDA subjects This Month’s Handouts who ate meat regularly. The A study of Seventh Day Ad- results showed that the "vege- 1. How Do The Greeks Eat ventists (SDA) by Dr. Fraser tarians" were less likely to die Greek Yogurt? and colleagues at Loma Linda (particularly from CVD) than University was published in the the meat eaters. The relative 2. Mediterranean Diet June 2013 Journal of the risk of dying over the next 6 American Medical Association years was 15%, 8%, 19%, & 3. Crazy Diet Trends of Internal Medicine and got 9% less, respectively for the around some of these con- various "vegetarian" groups 4. Gluten-Free Whole Grains founding factors by focusing than it was the non- Online: Clipart, Calendar, on a population of people in vegetarians (1). Sadly, the Recipes, PDF Handouts, Articles, (continued on next page) This Month, Newsletter Archive Calorie-dense, nutrient-poor foods promote obesity, even if they’re not om animals authors failed to tell us what this dietary insult comes only omega-3 fatty acids and on criteria were used for putting from animal foods. However, a average have higher serum people in these various vegan diet will not necessarily homocysteine levels. In addi- groups, and they provide no be of much value for prevent- tion, while the vegetarians had data about the nutritional ing even high cholesterol lev- a slight reduction in mortality breakdown of what these vari- els and CVD. Why? Because a from heart disease, there was ous groups actually ate. vegan diet could still be high in no significant difference in saturated fat or trans fats if the cancer rates and little differ- There is little reason to believe vegan choses to consume a lot ence all-cause mortality (2). that avoiding all or most animal of coconut oil or partially hy- foods is not the key to a drogenated vegetable oils. So Bottom Line: A typical mod- healthful overall diet -- it can even a vegan diet could pro- ern diet is likely to contain far move people away from many vide large amounts of too much saturated fat and of the foods in a typical mod- cholesterol-raising fats. A cholesterol for optimal health. ern diet that raise LDL-C levels lacto-ovo-vegetarian diet could Most or all of these athero- in the blood and promote more easily be even higher in satu- genic dietary components typi- atherosclerosis. A strict vegan rated fat and cholesterol than cally come from animal prod- diet would have no cholesterol one with more meat and less ucts. So cutting back on fatty and likely be much lower in fatty dairy products and eggs. dairy products, eggs, and saturated fat than a diet high in A vegetarian diet may be just meats is generally a step to- fatty animal products. How- as high or higher in added salt ward a more healthful diet. ever, vegan diets are also as a typical American diet and However, switching to nonfat lower in vitamin B-12 and can may be even higher in refined dairy and egg whites is likely to result in higher homocysteine grains and sugars than a diet be more healthful than replac- levels. Higher homocysteine with few or no animal products. ing fatty dairy products with levels have been associated And even if a healthful, more processed foods rich in refined with more CVD and Alz- vegetarian diet is consumed, grains and/or sugars. A health- heimer's disease. Vegan diets that alone cannot assure opti- ful diet can certainly contain also tend to be lower in long mal health. Why? Other small amounts of foods like chain omega-3s, calcium, zinc, lifestyle-related factors such as omega-3 rich seafoods, nonfat and iron than diets containing inactivity, tobacco smoke, and dairy, and egg whites. In addi- animal products. What is clear excessive alcohol consumption tion to avoiding foods high is that a vegan and/or vegetar- will all undermine health and saturated fat, trans fat, and ian diet, in and of itself, does promote disease even if one is cholesterol, it is also important not automatically equate to a following a healthful diet low in to avoid too much salt, refined healthful diet. Regardless of salt, "bad" fats, cholesterol, carbohydrates, and refined fats whether or not some or all and refined carbohydrates. and oils. Calorie-dense, animal products are eliminated nutrient-poor foods promote from one's diet, the principles A 2006 review by Dr. Appleby obesity and other metabolic of a healthful diet remain the compared the health effects of ills, even if they contain noth- same. Eliminating all animal vegetarian and vegan diets ing from an animal. products alone is certainly not and found that while vegans a clear-cut way to assure one's weighed a bit less on average Sources: diet is healthful, nor is a more and had lower serum choles- 1. doi: 10.1001/jamainternmed. vegetarian diet alone the key terol levels, they were also 2013. 6473 to optimal health. A vegan diet more likely to have low intakes 2. Proc Nutr Soc. 2006 Feb; will eliminate cholesterol, as of vitamin B12, calcium, and 65(1): 35-41

©www.foodandhealth.com "Gluten-Free" Standard- • Derived from a gluten- bly is to avoid all gluten. These ized on Food Labels containing grain that has guidelines will help make that been processed to remove easier for everyone who cannot Well, it's official. The Food and gluten (e.g. wheat starch), if eat gluten. Drug Administration (FDA) has the use of that ingredient finalized the definition of the results in the presence of What's the Timeline for term "gluten-free" and is regu- 20 parts per million (ppm) Implementation? lating its use on food labels. No or more gluten in the food" longer can manufacturers sim- Manufacturers will have one ply slap that label on their Foods that contain an unavoid- year to get everything up to foods without following proper able bit of gluten must keep speed and comply with the guidelines first. that presence to less than 20 regulations. ppm. The Guidelines: Do ALL Manufacturers Have Why Bother with Gluten to Follow These Guidelines? According to the FDA, "the Labeling? term 'gluten-free' now refers to No. These guidelines only ap- foods that are either inherently More than 3 million Americans ply to FDA-regulated foods and gluten-free or foods that do not have been diagnosed with ce- dietary supplements. contain any ingredient that is: liac disease, an immune reac- Note that this new rule does tion to gluten. Countless others not apply to foods labeled by • A gluten-containing grain are facing gluten intolerances the United States Department (e.g. spelt wheat) and sensitivities. This labeling of Agriculture (USDA) or the guideline will make it easier for Alcohol and Tobacco Tax and • Derived from a gluten- them to find foods that they can Trade Bureau. containing grain that has eat safely. not been processed to re- Since there are no pharmaceu- For more information, visit move gluten (e.g. wheat tical cures or treatments for ce- http://www.fda.gov/ or flour) liac disease, the only way to www.foodandhealth.com. live with the disease comforta-

Communicating Food for Health Join Communicating Food for Health By Food and Health Communications, Inc. 1 year, 12 issues of Communicating Food for Health ISSN 1070-1613 © 2013. All rights reserved. eNewsletter + eHandouts + online member library for P.O. Box 271108, Louisville, CO 80027 thousands of articles, recipes, handouts, newsletter ar- Phone: 800-462-2352 Fax: 800-433-7435 chive + license to reproduce for one site + store discount. http://communicatingfoodforhealth.com • Consultant, one person: 1 year: $89 • 2 years: $145 • Corporate, 6 people: 1 year: $349 • 2 years: $550 Executive Editor Judy Doherty, PC II Name: ______Title/Company: ______Contributing Writers Address: ______James J. Kenney, PhD, FACN City/State/Zip: ______Lauren Swann, MS, RD, LDN Phone: ______Victoria Shanta Retelny, RD, LD E-mail: ______Jill Weisenberger, MS, RD, CDE __ Check enclosed or __ Charge Visa/MasterCard/AMEX Jo Licthen, PhD, RD Card number: ______Stephanie Ronco Expiration date: ______Name on card: ______Editorial Advisory Board Mail to Food and Health Communications, Inc. Alice Henneman, MS, RD P.O. Box 271108, Louisville, CO 80027; Barbara Hart, MS, RD, LDN Phone: 800-462-2352; Fax: 800-433-7435; Cheryle Syracuse, MS [email protected] James J. Kenney, PhD, FACN Jill Eisenberg, RDH, MS, RD, CDN The content of Communicating Food for Health Karla Logston, RN, BS, CDE, CHC is not intended to provide personal medical Linda Rankin, PhD, RD, LD, FADA advice; this should be obtained from a qualified Stephanie Correnti, BS, RD health professional.

©www.foodandhealth.com Celebrate Dessert Month In Style

Did You Know?

The pandowdy is a great American dessert from the 1800s. There is some question as to its exact origins, but the basic idea behind its creation is that a pie is given a rather “dowdy” look by being sprin- kled with pieces of crust, rather than covered completely by a whole piece of pie crust.

Some juices have more added Blueberry Pandowdy sugar than juice! Be sure to Serves: 4 | Serving Size: 3/4 cup pick out a 100% fruit juice to use in this recipe. 3 cups blueberries 1/2 cup grape juice Corn starch helps the ingredi- 1/2 tablespoons corn starch ents meld into a tasty ﬁlling. 3 low-fat cereal bars

Combine blueberries, grape juice, and corn starch in a glass baking dish. Stir well.

Crumble low-fat cereal bars into chunks and sprinkle them over the top of the blueberry mixture.

Cover the dish and microwave on high until bubbly. This should take about 10 minutes, though it will be closer to 15 if you use frozen berries. Serve hot.

Chef’s Tips:

This dessert is extra delicious with a small dollop of whipped cream.

You can also bake the pandowdy at 350 degrees for 20- 25 minutes. If you sub in frozen blueberries, the pandowdy will take about 35 minutes to bake.

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Chef’s Tips: This dish goes great with pasta, grilled or roasted chicken, la- sagna, or pizza.

Meyer lemons are sweeter than traditional lemons -- they’re the best lemon to use in this dish. If you don’t have a Meyer lemon, use half of a regular lemon instead. Experiment around until you get the ﬂavor that works best for you.

If you don’t have any Italian Lemon Pepper Butternut Squash Medallions seasoning, use a combination Serves: 4 | Serving Size: 3 slices of dried basil and oregano. Mess with proportions until 1 butternut squash, seeded and cut into 1/4 inch slices you have a mix that you really 1 lemon like. 1 tablespoon Italian seasoning Granulated garlic, to taste Black pepper, to taste 1 tsp olive oil 1/2 cup shredded fresh spinach 1 slice provolone cheese, julienned Canola or vegetable oil spray

Preheat your oven’s broiler. Lightly spray a rectangular glass or stoneware baking dish with canola or vegetable oil spray.

Place squash slices across the bottom of the dish. Squeeze lemon over the slices and then sprinkle with Italian seasoning, granulated garlic, and black pepper. Broil until tender, about 20-30 minutes.

Remove the squash from the oven and arrange it on a platter. Drizzle with olive oil, then sprinkle with spinach and strips of provolone cheese. Serve hot.

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Greek yogurt is so creamy that nonfat and Traditional Greek Beet Salad low-fat versions still taste like an indulgence. It’s amazing as an ingredient but also deli- Ingredients: cious on its own. Did you know that Greeks are purists when it comes to their yogurt? • 1 pound beets pre-boiled beets Plain yogurt is still the bestseller in the Greek market. After meals, many Greeks serve a • 3/4 cup crushed walnuts platter of yogurt that is passed around, family- style, with each person helping themselves. • 1 cup Greek yogurt low fat or non-fat

So yes, yogurt is great served plain, and the • 1 garlic clove, crushed Greeks are very fond of it that way. However, plain is not the only option. If you’d like to • 1 tablespoon olive oil dress your yogurt, try some of these other approaches -- they’re all common in Greece... • 1 tablespoon vinegar

• With honey and walnuts • Salt to taste

• With fruit preserves and fresh fruit Directions:

• With beets for a traditional salad 1. Prepare the yogurt dressing my mixing the yogurt with the garlic, olive oil and • As an accompaniment to grilled meats vinegar. Add salt to taste.

• For dips like ttzatziki (yogurt with garlic 2. Cut the beets in small bite size cubes and cucumber) or melitzanosalata (egg- and place in large shallow bowl. plant and garlic with yogurt) 3. Add almost all the walnuts except 1-2 tablespoons, and mix with the beets.

4. To serve: Either empty the yogurt dressing over the beets and sprinkle with rest of the walnuts.

Blend the beets with the yogurt dressing- the dressing will have a pink color.

By Elena Paravantes, RD

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The New England Journal of Medicine re- This meal offers over 3 full servings of vege- cently published a study about the Mediterra- tables! nean diet. The results of that study indicate that an energy-unrestricted Mediterranean Another characteristic of the Mediterranean diet could lower the risk of certain cardiovas- diet has to do with timing. The main meal is cular events by 30% among high-risk indi- eaten around 2:00 pm each day, rather than viduals. in the evening.

The idea that the Mediterranean diet is good Home cooked meals are a staple. The Medi- for the heart isn’t exactly new. In fact, studies terranean diet is about real, fresh, and about this diet and its effects on heart health seasonal ingredients. Now, if you’re going have been going on for over 60 years. Start- to follow the diet, you don’t have to cook from ing with the Seven Countries study and con- scratch every day, but incorporating a few tinuing from there with several large observa- healthful meals that you can prepare yourself tional studies, research has repeatedly shown is a great idea. Start with vegetable stews, that compliance with the Mediterranean roasted fish and bean dishes will greatly im- diet appears to lower the risk of cardio- prove the diet. vascular disease. Olive oil is key to the Mediterranean diet. So, what is the Mediterranean diet? Many of the its benefits appear to come from the “good” monounsaturated fats and poly- The Mediterranean diet has roots in the phenols in the olive oil. In order to get the Greek (particularly Crete) and Southern Ital- health benefits of olive oil in your diet, re- ian approaches to eating during the 1960s. place saturated and trans fats with olive oil. Remember to consume fats in modera- One of the key tenets of the Mediterranean tion. diet is that vegetables are a main course. The high consumption of vegetables is a key By Elena Paravantes, RD, author of the blog feature of the Mediterranean diet. For exam- http://www.olivetomato.com/ ple, the Greeks consume almost a pound of vegetables a day. In order for this to be accomplished, vegetables like green beans, peas, egg- plant, artichokes, and okra are all cooked in olive oil with tomatoes and herbs. This dish is often accompa- nied by a bit of bread and feta cheese. The best part?

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You’ve seen it on TV. The results are amazing, a breakthrough, nothing short of mi- raculous. But should you part with your money and try what seems to be too good to be true? If it sounds too good to be true, it probably is. In fact, many of these diet plans are downright harmful -- keeping calories and nutrients so low that your body burns muscle right along with fat. And those supplements… well, you can't know for sure what’s really in them, since those manufacturers don’t have to follow the same rules as food or drug manufacturers. Don’t waste your money or put your health at risk before getting the lowdown on these popular pro- nutrition and loss of lean body mass. The grams. laxatives are not necessary to detoxify your body, but they could result in the loss of good- The Plan: Sensa for-you bacteria in your intestines. The Claim: Losing weight is as simple as sprinkling a tasteless powder on your food. The Plan: Wheat Belly Diet You don’t need to change your diet, count The Claim: Eliminating wheat is the holy grail calories, or do anything else differently. of weight loss. Sensa works with your sense of smell to trick The Scoop: The diet described in this book is you into feeling full. a low-carbohydrate diet. These diets tend to The Scoop: The only evidence of Sensa’s result in more rapid initial weight loss effectiveness comes from the company itself. when compared to other diets. However, they No research has been published in a peer- do not result in greater weight loss over time. reviewed journal. Giving up wheat could lead to either a more healthful diet or a poor diet, depending on the The Plan: The Master Cleanse Diet (aka foods replacing wheat products. For example, Lemonade Diet) if you trade wheat-containing junk foods like The Claim: This 10-day cleansing diet will rid cookies for wheat-free varieties, your diet has your body of toxins and about 10-20 pounds. not improved. If you trade those foods for The Scoop: The only food you are allowed is fruits and vegetables, you will have a more a drink you make yourself from water, real healthful diet and will likely consume fewer maple syrup, lemon juice, and cayenne pep- calories, which will then cause weight loss. per. Plus, you have to take nightly laxatives. You’re better off eating fruits, vegetables, and Over the course of a day, you will consume whole grains. just 500-800 calories, which is the reason for the weight loss. The diet results in inadequate By Jill Weisenberger, MS, RD, CDE

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According to MyPlate, people should make at Do Whole Grains Have to Go Out the Win- least half of all the grains they eat each day dow? whole grains. You can still eat whole grains when you’re avoiding gluten. It’s just a matter of choosing That sounds like a straightforward premise, the right grains. right? However, when you can’t eat gluten, getting healthful whole grains into your diet What Are the Right Grains? can be a bit tricky. Lots of grain foods are gluten-free. Stock up on... What is Gluten? Gluten is a protein composite in many grains • Amaranth and grain-based foods. You’ll find it in foods • Brown rice made with wheat, barley, spelt, and rye. • Buckwheat Sometimes gluten is also found in medicines, • Corn cosmetics, and even vitamin supplements. • Millet • Quinoa Who Would Need to Avoid Gluten? People with celiac disease or other gluten al- None of those whole grain foods contain glu- lergies, sensitivities, or intolerances all need ten. Oats are also gluten-free, but there’s a to avoid gluten. catch. Most oats are contaminated with barley, thanks to the way they’re grown and There are roughly 3 million Americans with processed. So if you go for oats, be sure to celiac disease and countless others whose pick up a variety that is certified as gluten- bodies cannot tolerate gluten for other rea- free. sons. There are lots of gluten-free alternative foods There is no pharmaceutical treatment or cure out there. Thanks to the Food and Drug Ad- for celiac disease and other gluten sensitivi- ministration’s labeling rules, it will soon be ties. The only way to live a healthful, normal easier to find even more foods that don’t con- life is to avoid gluten entirely. tain any gluten at all.

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