Top 5 myths about vegan and vegetarian diets

As a science writer and educator, I continuously hear misconceptions and fears about plant-based diets. Some of these fears are so prevalent that they qualify as "common knowledge" - except that they're all false! The five most common fears or myths I hear all stem from misleading advertising, or just from a lack of information. So here's the real scoop on those pervasive myths:

Myth #1: Cows' milk is the best source of calcium.
It's true that cows' milk is rich in calcium. But animal protein tends to leach calcium from bones - and cows' milk is high in protein. Calcium is more readily absorbed from plant sources, such as soy milk, broccoli, kale, chard, spinach and other leafy greens, navy beans, calcium-fortified orange juice. These sources not only provide more accessible calcium, they have no saturated fat or cholesterol. Usual cheeses made of cows' milk are 70% fat! And most of that fat is saturated. To see your daily calcium requirement based on your age, and a longer list of vegetable sources rich in calcium, look here.

In addition to being more healthful, plant sources of calcium are also more earth-friendly - just one dairy cow expels 120 pounds of waste every single day. The waste winds up in waste "lagoons" that leak and spill into our surface waters and ground water.

Myth #2: Animal products are essential for protein
This is probably the biggest myth we hear when doing presentations about our books Veggie Revolution and Going Green. Most Americans get more protein than they need, and a vegan diet can easily provide plenty of protein. For breakfast, a cup of cooked oatmeal alone provides 5 grams of protein. Add walnuts, ground flax and fruit for more protein and lots of fiber. One cup of soy milk provides 7-10 grams, depending on the brand. For lunch and dinner: one veggie burger is 10-12 grams, 2 tbsps peanut butter has 8 grams, 2 ounces dry whole wheat pasta are 9 grams. One cup of cooked lentils, beans, or peas has 15 to 17 grams of protein. Just one slice of whole wheat or multigrain bread has about 3 grams. Check out more tips on plant-based protein from the Physicians Committee for Responsible Medicine.

In terms of earth-care, one of the most powerful choices we can make to preserve our planet for future generations is to give up our reliance on animal products. Factory farming is trashing our water, converting wild lands to livestock support areas, and greatly adding to our use of fossil fuels. Fossil fuels are used to grow livestock feedcrops, to harvest and transport livestock feedcrops, to transport refrigerated animal products to markets, etc.

Myth #3: Fish is a healthy, earth-friendly alternative to meat
I often see other writers promote fish as a healthy option; sometimes they cite studies that extol the health advantages of seafood. Sure, fish has some advantages - when compared to red meat. Meat, especially red meat, is loaded with saturated fat that contributes to heart disease, obesity, and some cancers. And the average American eats a whopping 185 lbs of meat per year. But consuming fish is not a healthier choice than a vegan diet. Virtually all fish are contaminated with pollutants now, at least to some degree - whether from runoff, discharges, spills, or from airborne pollutants such as mercury, which settle into our surface waters. When you choose a fish-free diet, you not only reduce your exposure to mercury and other dangerous contaminants, you also take a step to protect our oceans and marine wildife. Most commercial oceanic fisheries now use indiscriminate large-scale fishing methods that catch and kill untargeted species ("bycatch") and ravage marine habitat. That bycatch includes oceanic birds and marine mammals.  For more about bycatch, see this previous post and the links at the end of it.

Myth #4: Fish is the best source of omega-3 fatty acids
Omega-3s may be good for your heart; some studies suggest they are. But fish is not the only source or the best source. Flax seeds and walnuts are two plant sources that are loaded with omega-3 fatty acids and are mercury-free. Two tablespoons of ground flax seeds per day are a good source of omega-3s; ground flax seeds are also an excellent source of fiber and support digestive health. The ground flax seeds can be stirred into a bowl of soup, mixed with cold cereal or hot cereal, sprinkled over salads and vegetables. I grind 2 tbsp of flax seeds in a coffee grinder every morning, and dump them into my bowl of bran flakes and cold soy milk. They actually improve the taste and texture of cold cereal, for me.

Myth #5: Since eggs and milk don't require the death of an animal, these animal products are relatively "humane." I can eat them "guilt-free."
I used to believe this. Not so long ago, I believed it. Then I visited a Food Lion egg factory. The hens there are indeed slaughtered, as soon as their egg production begins to wane. That's usually at about 2 years of age. They are so bedraggled and wasted after 2 years, the manager himself told me "Their bodies are so spent, we can't give them away." For more about the life of a typical laying hen, check out this earlier post. Cows in most dairies these days are slaughtered after 3 years of injections and living on concrete, when their milk production takes a dip and they're replaced. Their slaughtered then, and their flesh then goes to hot dogs or canned meat - not good enough for fresh beef. In my experience, the only hens and milk cows that may have lives worth living are those on small farms that are open to your inspection.

Truth: Resources for plant-based dining are abundant these days, in books and online. This website is a good start. It's easy to choose guilt-free and healthy foods, and protect our precious Earth at the same time. Every plant-based meal helps.

Keywords: Top 5 myths about vegan diet animal welfare calcium soy mercury omega-3 fatty acids protein vegan health

Top 7 Health Reasons to Bypass Animal Products

Nicci and Sadie chop onions for a vegan stew. Photo: Kneidel

Previous post: Top Five Ways Livestock Wreck the Planet

1. Protect your heart. Multiple studies report that the consumption of beef, pork, and lamb increase the risk of heart disease. Cardiologist Caldwell Esselstyn, in a 20-year-study, found that patients who adhered to his plant-derived diet reduced their cholesterol from an average of 240 mg/dL (high risk) to below 150 mg/dL - the total cholesterol level seen in cultures where heart disease is essentially nonexistent. In addition, Esselstyn's patients who had already experienced heart attacks or bypass surgery, etc., had virtually no further cardiac events after adopting his diet. His work is featured in the new documentary PLANEAT.

2. Vegetarians are 40% less likely to get cancer compared to meat-eaters, according to the Physicians Committee for Responsible Medicine. Colon cancer is one of several cancers linked to meat consumption. Total fat and saturated fat, which tend to be higher in animal products than in plant-derived foods, increase colon-cancer risks. The same is true for breast cancer. Countries with a higher fat intake, especially fat from meat and dairy products, have a higher incidence of breast cancer. In Japan, for example, the traditional diet is much lower in fat, especially animal fat, than the usual western diet, and breast cancer rates are low. In the 1940s, when breast cancer was very rare in Japan, less than 10% of the calories in the Japanese diet came from fat.

3. Milk is a "stew of hormones"
Recent studies in adults have linked cow's milk with an excess cancer risk in the prostate, and to a lesser extent in the breast and ovaries, notes oncologist Michael Pollak of McGill University. Researchers suspect milk's "natural stew of hormones, growth factors and other biologically active chemicals" to be causative agents, reports Janet Raloff in Science News. Scientists at the National Cancer Institute analyzed grocery-store milk and found that whole milk contains the smallest quantity of estrogens; skim and buttermilk contain the most. Here's a quandary: although whole milk may contain the least estrogens, it contains the most saturated fat. And saturated fat has been associated with colon cancer for some time. What to do? Jettison the milk. See my previous post about milk and cancer.

4. Diabetes and obesity associated with meat-eating
An August 2011 study in the American Journal of Clinical Nutrition suggests that eating as little as 1 daily serving of red meat (beef, pork, lamb) increases your risk of type 2 diabetes. In the study, one daily serving of unprocessed red meat raised the diabetes risk about 20%. Worse, "one serving per day of processed meat like a hot dog or sausage was associated with a 50 percent increased risk of diabetes” said study co-author Dr. Frank Hu of the Harvard School of Public Health. “That’s pretty high.” In addition, those who ate the most red meat were less likely to eat fruits and vegetables and more likely to be obese and to smoke. “I think we should change our mindset in terms of protein sources in our diet,” said Dr. Hu. For the summary article, click here. For my previous post about fast foods and health, click here.

5. Fish infused with mercury
U.S. coal-fired power plants release over 48 tons of mercury into the air annually; Asia releases even more. All this airborne mercury winds up in freshwater and oceans - and in fish. The EPA says a mercury blood level below 5.8 mcg/L is safe for pregnant women; the agency estimates that at least 8% of U.S. women of childbearing age have blood mercury levels higher than that. In the Northeast, 20% of such women do. In NYC, 25%. One San Francisco physician found that 89% of patients who said they often eat fish had elevated levels. Symptoms are neurological, ranging from loss of balance to cognitive problems. Says Dr. Nicholas Fisher of Stonybrook, "95 to 100% of the methylmercury in our bodies comes from eating seafood." When the EPA tested predatory and bottom-dwelling fish from 500 lakes, they found mercury in every single one; half were unsafe to eat. Another study by the USGS found mercury-contaminated fish in all 291 streams and rivers they tested. Are any fish safe to eat? If you want to check it out, go to gotmercury.org or epa.gov/ost/fish. For more info, see Sierra Magazine's Nov/Dec 2011 article "This much mercury...how the coal industry poisoned your tuna sandwich."

6. One egg has twice the cholesterol of a Quarter Pounder with Cheese
Aside from the periodic salmonella outbreaks, even uninfected eggs can be a hazard to your health. According to Susan Levin, writing for the Physicians Committee for Responsible Medicine, 70% of the calories in an egg are fat calories. Eggs also have "a surprising load of saturated fat, which causes the liver to produce more cholesterol, which in turn increases the risk for cardiovascular disease." A typical egg contains 212 milligrams of cholesterol, more than the 2010 Dietary Guidelines Advisory Committee recommends for an entire day. An egg contains more cholesterol than a McDonald’s Quarter Pounder with Cheese, which sports a hefty 94 milligrams of cholesterol. There is no recommended minimum intake of cholesterol, but 200-300 mg is the recommended daily max.

7. Chicken is "one of the most dangerous...."
Time magazine has called chicken one of the most dangerous items in the American home. Recent studies report that more than 30% of U.S. chicken is contaminated with Salmonella, and 62% is contaminated with Campylobacter. According to the USDA, these two pathogens cause 80% of the illnesses and 75% of the acute deaths associated with meat consumption. Regarding the saturated fat issue: many consumers have replaced red meat with chicken, believing chicken to have less fat. But chicken is not low-fat. According to The George Washington University Health Plan, "Three ounces of lean top round has 5 grams of fat, while three ounces of roasted chicken thigh has 13 grams of fat. Even without the skin, the roasted thigh has 9 grams of fat." For more info and sources about human health and poultry, click here.

What to do?
Avoiding animal products is no longer difficult, given the profusion of substitutes in today's grocery stores and farmers markets. For ideas on family meals, check out some of the menus and cookbooks reviewed on this site.

 Sadie peruses local produce at a farmers market. Photo: Sally Kneidel

Coming soon: Top 5 Humane Reasons to Choose a Plant-based Diet and Skip the Animal Flesh

Keywords: vegan health animal products vegetarian health health hazards of meat health hazards of eggs health hazards of milk health hazards of animal products healthiest diet healthy diet

A review of Jonathan Safran Foer's book: Eating Animals

A book review by Sally Kneidel, PhD

http://sallykneidel.com/

As a biologist and co-author of two books about the meat industry, I was asked by Jonathan Safran Foer's publicist to review Foer's new non-fiction book Eating Animals. I confess I didn't want to read it, because the topic can be distressing. But I'm glad I did. It's among the best books I've ever read on the topic: remarkably thorough and well-documented.  From the first page, the quality of Foer's writing impressed me. Foer is a novelist, and his talent for telling personal stories was evident throughout. He used his own uncertainty, and his need for answers, to pull me into his journey of discovery, an investigation motivated by the birth of his son.

Among the book's strengths were long quotes from his conversations with people who work with livestock, or work on behalf of livestock. He interviewed factory farmers and farmers who raise livestock more humanely, animal-welfare advocates and animal-rights activists, making clear distinctions between the different points of view, and letting all of them speak for themselves. Foer quoted significant passages from the writings of Michael Pollan and Gail Eisnitz, and described the fascinating work of Temple Grandin. I thought he did a great job of getting at the essence of each person's perspective, and identifying contrasts.

Since I write and blog about diet and livestock myself, I can't say I was surprised at anything I read.  But I was yanked back into full awareness of all the issues, all the arguments, and the disturbing aspects of eating animals. My friend Beth, also a vegetarian, read Foer's book and pointed out that he helps us see how we all rationalize what we do. That's true - and he started with his own rationalizations, which made me as a reader more willing to examine my own.

After I finished the book, I let it sit for a couple of days, and what rose to the surface for me were his descriptions of animal abuse in the meatpacking industry. I've always felt that many controversial issues in our culture, even medical topics, can be resolved simply (for me) if I ask myself about any suffering involved. Which choice will cause the least suffering?

That query can be applied here too. Does raising livestock for consumption involve suffering? It does indeed, on a scale that rivals any other source of suffering on the planet. If you doubt it, read Foer's book. Raising livestock will eventually cause the suffering of every being born onto this planet, human and nonhuman, because raising livestock is responsible for 51% of annual worldwide greenhouse-gas emissions. (Foer's data on that are out-of-date, which is not his fault since the book went to press before the latest analysis by Worldwatch Institute.)  Greenhouse-gas emissions will eventually cause mass-extinctions of wildlife, widespread drought and starvation, inundation of coastal cities, climate refugees, etc.  As time goes on, the global community will become less and less tolerant of Americans' disproportionate consumption of resources (including meat) and our disproportionate generation of waste.  Who knows what lies in store, but change is a-coming, and the livestock sector is largely responsible.

To make one more point on the subject of suffering - where is the suffering in not eating animal products? There is none. As Foer wrote, quoting animal-rights activist Bruce Friedrich, "I certainly agree that if someone is going to eat animals, they should eat only grass-fed, pasture-raised animals - especially cattle. But here's the elephant in the room: Why eat animals at all?"  Indeed. Why?

I highly recommend this book and feel grateful to Foer for the time and effort he invested in covering so vast, so troubling, and so vital a topic. I think his book should be part of every high-school science (or literature) curriculum. What a difference that might make. I can see how the birth of Foer's child could motivate his momentous undertaking; this important volume could impact the future of my children, your children, and our grandchildren from here to the end of our planet.

Some of my previous blog posts on the meat industry:
Livestock account for 51% of annual worldwide greenhouse-gas emissions.

Ground beef: a risky choice for families and the planet.

Is local food the greenest choice?  A new study says no. 

Less meat....smaller footprint.

Smithfield blamed for swine flu by Mexican press

This virus is a swine flu and has roots in N.C., the land of Smithfield

New study: meat impacts climate change more than "buying local" 

More information on the subject:
Sally Kneidel, PhD, and Sadie Kneidel. "Veggie Revolution: Smart Choices for a Healthy Body and Healthy Planet". 2005. Fulcrum Publishing.

Sally Kneidel, PhD, and Sadie Kneidel. "Going Green: A Wise Consumer's Guide to a Shrinking Planet". 2008. Fulcrum Publishing.

Robert Goodland and Jeff Anhang. "Livestock and Climate Change." Worldwatch Institute.

Gail Eisnitz. "Slaugherhouse". 2006. Prometheus Books.

Meet your Meat  A 12-minute video narrated by Alec Baldwin.

The Meatrix. Award-winning videos by Sustainable Table and  Free Range Studios.

Keywords:: Eating Animals Jonathan Safran Foer vegetarian vegan meat industry meatpackers greenhouse gas emissions mass extinctions animal cruelty animal abuse

A tasty vegan meat-substitute: Tofurky kielbasa

Yummy Tofurkey kielbasa vegan "sausages" - among the best of the meat substitutes

One of my very favorite vegan dinners, a very fast dinner, is centered around Tofurkey kielbasa "sausages." I eat meatless hotdogs sometimes, but really, they're kinda tasteless unless you use a buncha mustard. But these vegan kielbasa's are in a different league. We cook them in a little olive oil in a pan, with fresh rosemary from the garden sprinkled over them and cooked with them. The rosemary adds a little crunch and a lot of flavor. Diced garlic could serve the same function, if you don't have rosemary. Man, those keilbasas are good. We eat them most often cooked like this in a pan, with wild rice on the side and a salad.

But Ken slices them and uses them in soups too. This week he made a barley soup with diced turnips, sliced vegan kielbasas, diced green peppers and onions sauteed in advance, and one can of vegetable broth. I put tamari in my soup. It was too tasty. Too tasty, in that I wanted to eat too much of it. We ate rosemary-olive oil bread from Harris Teeter bakery with it. That is dadgum good too. We buy 4 loaves at a time and freeze it because they run out of it a lot.

I don't recommend specific prepackaged foods very often....but these Tofurkey kielbasas stand out, they warrant a plug. Especially for the family who might be wanting to cut back on meat consumption and is looking for new ideas. Harris Teeter carries these kielbasas in their produce section, with the meatless hotdogs and soy crumbles (a ground beef substitute).

On my stove: vegan kielbasas in the pan, with wild rice, and a salad.

The package

The back (click on the picture to enlarge it and make it readable)

By Sally Kneidel, PhD

Keywords:: meat substitutes tofurkey kielbasa sausage vegan easy vegan meals

Vegetarian/Vegan Club of Charlotte

Readers, I am passing along this message from Ileana:

Are you a vegetarian or vegan in the Charlotte community and surrounding area that would like to get to know others in the area? Would you like to learn more about which local restaurants have food we can eat? Would you be interested in monthly dine-arounds? Are you thinking of becoming a vegetarian or vegan and need a support group?

If so, email me at charlotteveggies@gmail.com to join the Vegetarian/Vegan Club of Charlotte.

An Apple? Bran Muffin? Or Cold Cereal? Top Ten Sources of Easy Fiber

What's the easiest source of daily fiber?

I walked into a co-worker's office the other day, and saw his little bag of Fiber One lying on his desk. I recognized the little plastic bag that comes inside the cereal box. "Hey" I said "I eat that too!" He explained that his cholesterol was high and his doctor had him eating it as part of his low-fat, high fiber heart-healthy diet. And we all know fiber's good for our digestive systems.

Most Americans eat only half the recommended daily amount of fiber. The American Dietary Association recommends 25 to 35 grams of fiber every day. If you pay attention to your fiber intake, you know that 35 grams is a lot. It's a real challenge to eat that much.

Animal products don't have any fiber. It's all from plant sources. The best sources are beans, whole grains, fruits and vegetables. But I've found some shortcuts that are really helpful. I have a job right now that has me working about 12 hours a day - I don't have time to whip up whole grains and stir-fries. I wish I did but I don't.

I used to eat whole-grain oatmeal with 2 tbsp ground flax seeds, raisins, and walnuts for breakfast every day. But I abandoned that right quick when a doctor friend told me about 3 cold cereals that have a lot more fiber than that. The best one for me has been Fiber One. It has more fiber than any other cereal, hot or cold. And it tastes better than All Bran, which is a close second in terms of fiber.

Here are the top cereals with a high fiber content:

General Mills Fiber One has 14 grams of fiber in only 1/2 cup (and only 60 calories).

Kelloggs All Bran Extra Fiber has 13 grams of fiber in 1/2 cup (and only 50 calories).

Kelloggs All Bran Bran Buds have 13 grams of fiber in 1/3 cup, with 70 calories.

Kashi Good Friend has 12 grams of fiber in 1 cup, but with a lot more calories...170.

Weetabix Organic Crispy Flakes & Fiber has 11 grams of fiber, with 170 calories in 5/4 cup.

Weight Watchers Banana Almond Medley has 10 grams of fiber, 170 calories, in 3/4 cup.

In case you're curious about how these numbers relate to other sources of fiber...

1 medium sized apple has 3.5 grams.
1 large pear has 6 grams.
Oatmeal has 4 grams per cup, cooked.
Kidney beans have 7.3 grams per 1/2 cup, cooked.
Navy beans have 6 grams per 1/2 cup, cooked.
Bran Flakes and Raisin Bran both have 4 grams per 3/4 cup.
A bran muffin has 2.5 grams.
Brown rice has 2 grams per cup, cooked.

These are all great sources of fiber and other nutrients, and are earth-friendly foods, too, because they're all plants. According to a recent United Nations report, "Livestock's Long Shadow," the world's "livestock sector" is the second or third biggest cause of all the world's major environmental problems. That includes meat, eggs, and dairy - all livestock. ( Fiber One tastes great with soymilk, so no dairy needed.) By the way, you can google the title of that U.N. document to read the whole thing.

We explore the topic of consumer impacts on our fragile planet in our new book, Going Green: A Wise Consumer's Guide to a Shrinking Planet. Due out in April 2008 from Fulcrum.




One more little tip: fruit juices have very little fiber. Orange juice has only 1 gram per cup, apple juice only 0.8 grams per cup. Better to eat the whole orange and eat the whole apple. Would love to hear more ideas about easy ways of eating fiber.

Keywords:: top ten sources of fiber, plant foods, Livestock's Long Shadow, Going Green, Kneidel, Veggie Revolution, fiber cereal, heart healthy, low cholesterol, high fiber diet, easy sources of fiber, vegetarian, vegan, soy milk