What about the "dark side" of meat and dairy?
What indeed!
Here is a comprehensive report from Vegetarians International Voice for Animals (VIVA!) on "The Dark Side of Dairy".
See also the online complete report "White Lies" by the Vegetarian and Vegan Foundation (VVF) "an extensive report ...investigating the links between the consumption of cow’s milk and dairy products and health. White Lies includes forewords by Professor T. Colin Campbell PhD, Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University in Ithaca, New York and Professor Jane Plant CBE, (DSc, CEng), Life Fellow of the Royal Society of Medicine and Professor of Applied Geochemistry at Imperial College in London. The VVF’s 40,000-word report includes over 200 references from the peer-reviewed scientific literature. The report describes the evidence linking a diverse range of health problems and diseases to dairy including some of the UK’s biggest killers such as heart disease, diabetes, breast cancer and prostate cancer as well as osteoporosis, eczema, asthma, Crohn’s disease, colic, constipation and even teenage acne."
What many people don't consider when worrying about phytoestrogens in soy, is that there is good evidence of estrogen contamination in meat and dairy products.
Articles about estrogen in dairy products:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=11601881
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14729019
Articles about estrogen in meat:
http://www.preventcancer.com/press/editorials/march24_97.htm
http://www.healthcoalition.ca/hormones.html
http://www.findarticles.com/p/articles/mi_m0ISW/is_2001_Oct/ai_78900860
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11219777&dopt=Abstract
http://www.mothernature.com/Library/Bookshelf/Books/23/89.cfm
http://www.hc-sc.gc.ca/dhp-mps/vet/issues-enjeux/hormon/seventeen_studies_list_17_etudes_e.html
http://multinationalmonitor.org/hyper/issues/1989/05/epstein.html
More on the "dark side" of meat:
In a new book called “How to Prevent and Treat Cancer with Natural Medicine” (by Michael T. Murray, ND; Tim Birdsall, ND; Joseph E. Pizzorno, ND; and Paul Reilly, ND) (NOT a vegetarian book, by the way), read:
"Children who eat 12 hot dogs per month have nearly 10 times the risk of developing leukemia compared with children who do not eat hot dogs.
Children who eat hot dogs once a week double their chances of brain tumors; eating them twice a week triples the risk.
Pregnant women who eat two servings per day of any cured meat have more than double the risk of bearing children who have brain cancer.
Kids who eat the most ham, bacon and cured sausage have 3 times the risk of lymphoma.
Kids who eat ground meat once a week have twice the risk of acute lymphocytic leukemia compared to those who eat none; eating 2 or more hamburgers weekly tripled the risk."
(Footnotes: Preston-Martin S, Pogoda JM, Mueller BA, et al. Maternal Consumption of cured meats and vitamins in relation to pediatric brain tumors. Cancer Epidemiol Biomarkers Prev 1996;5:599-605.
Blot WJ, Henderson BE, Boice JD Jr. Childhood cancer in relation to cured meat intake: review of epidemiological evidence. Nutr Cancer 199;34:111-18)
AND, they also write: “ The most important foods to avoid: Meats grilled or broiled at high temperatures.”
And the following is from a new book called “Fresh Choices”, by David Joachim and Rochelle Davis (executive director and founder of Generation Green, a non-profit advocacy group that promotes awareness of environmental health issues){Rodale Press, 2004) which is not a vegetarian book by any means. It advises on what are the groceries that are important to buy organic and which are low-pesticide even though not organic:
"When the International Agency for Research on Cancer (an arm of the World Health Organization) looked at the diets of nearly half a million Europeans, they found that those who ate more cured meats like hot dogs, sausage, salami, bacon, bologna, and deli meats had a 50% increase in colon cancer risk. In the United States, Cornell University researchers looked at 12 different studies and concluded that eating processed meats can increase breast cancer risk. And a recent study from Harvard University School of Public Health found that eating too much processed meat may increase risk of Type 2 diabetes. Nitrites are the suspected culprit, as previous studies have already linked nitrites to increased risk of Type 2 diabetes, the kind that most often afflicts children."
There are a lot more North Americans out there wolfing down charred hamburgers, salami, ham and hotdogs, than they are tofu burgers and veggie dogs! In 1987, in fact, the per capita consumption of tofu and other soyfoods in the USA was less than 1 percent that of meat. Even today, if we multiply that by 5 or even 10, it’s still a tiny amount compared to the amount of meat being eaten.
Is it possible to be a vegan athlete-- a serious athlete? What about protein?
Yes, absolutely!
See http://www.organicathlete.org
"Founded in 2003, OrganicAthlete is a nonprofit organization dedicated to educating, connecting, and fostering athletes of all ages and abilities to promote healthful, plant-based living in communities, sports, and schools." A very helpful sites with lots of aarticles.
http://brendanbrazier.com/ is the website of a vegan triathlete, writer and speaker.
http://www.andrews.edu/NUFS/vegathletes.htm "Vegetarian Diet for Exercise and Athletic Training and Performing: An Update: A Continuing Education Article" by D. Enette Larson, MS, RD, LD
There are more links below the following;
I urge you to read Chapter 16, “The Vegan Athlete”, in the excellent book “Becoming Vegan” by registered dieticians Vesanto Melina and Brenda Davis. Here are some excerpts:
“…Exercise can lead to increased energy output for up to 24 hours after the exercise has stopped. This is a very minor increase, but it can make a difference in the long term. In addition, eating a whole foods vegan diet may increase energy requirements by up to 10-15 percent due to reduced overall digestibility of high-fiber whole foods.
…For those training more intensely several times a week, energy needs can be as high as 3000-6000 calories a day or more.
If you are constantly lacking energy, the problem may be that you are eating too little. Many athletes restrict energy intake in an effort to maintain a low body weight. Interestingly, this can seriously impair performance by lowering metabolic rate and reducing energy available for activity. When you increase food intake, your metabolism generally returns to normal and your energy levels skyrocket. In fact, athletes have been known to increase energy intakes by 1000 calories or more per day, vastly improve performance, and not gain an ounce.”
And:
“It is widely believed that the most important nutrient for athletes is protein, and the more, the better. While protein is a very important nutrient for athletes, it contributes only about 3-6 percent of the total fuel used and is needed in smaller amounts than the other energy-giving nutrients. Athletes who eat carbohydrate-rich diets use even less protein for fuel than those who consume higher-protein and fat diets. (Carbohydrate has a protein-sparing effect.) In addition, more highly trained athletes tend to use less protein for fuel during exercise, depending on the type of activity; caloric intake, intensity of training, etc.”
“The general recommendation of 12-15 percent protein is appropriate for most vegan athletes, although for those with low caloric intake (athletes attempting to keep body weight low), 15-20 percent may be necessary. For those with extraordinarily high caloric requirements (such as Ironman athletes), 10-12 percent may be sufficient. For example, a 50 kg (110 lb) gymnast who requires about 1.4 g protein/kg body weight needs about 70 g protein per day. If she eats only 1600 calories per day, her protein needs would be 17.5 percent of total calories. On the other hand, a 70 kg endurance athlete who requires 1.4 g protein/kg body weight needs about 98g protein/day. If he eats 4000 calories, his protein needs would be about 10 percent of total calories.
When receiving protein solely from plant foods, as is the case for vegans, protein requirements may be higher than for non-vegetarians due to a reduced digestibility of certain plant proteins. For those consuming more highly processed and soy-based plant proteins (veggie “meats”, tofu, and soy shakes) no increase in protein above non-vegan athletes is generally required. For those relying more on whole foods (legumes, nuts and seeds), an increase of 10-15 percent will compensate for the reduced digestibility of these foods. Using a variety of protein sources will help ensure a reasonable protein intake.”
“It is not necessary to use protein powder shakes or bars to get sufficient protein. However, if you have difficulty meeting energy and protein needs, they can be helpful, for example, for non-cooks or especially while traveling…”
Lastly…
“…Eating excessive amounts of protein will not increase the muscle mass or improve athletic performance but could be detrimental to performance or overall health. Surplus protein gets converted to fat and stored or oxidized for energy. Amino acid oxidation increases risk of dehydration, because by-products of protein metabolism must be excreted via the urine…”
You might want to read the Vegetarian Resource Groups sports nutrition guidelines for vegetarian athletes. It explains about dietary needs and has a meal plan.
You might also find this excerpt from an interview with Jane Black, a champion vegan bodybuilder, interesting: Many athletes are concerned about adequate protein intake. Explaining her experiences, Jane says:
"According to various elite weightlifting coaches, protein requirement for a highly competitive weightlifter is 2 to 2 1/2 grams per kilo of bodyweight. If I adhered to that, I would be eating about 150 or so grams of protein, which I feel is ridiculous. I eat probably about 60-75. I have never had a problem building strength. The variables for strength building vary greatly for individuals, - genetics, general state of health, and training program. All of these factors and more must be monitored ongoing if a person wants to take on a sport, or build strength or explosive power, which Olympic lifting is all about. I fully believe that a person can be incredibly strong as a vegan. If you are going for a bodybuilder 'look,' i.e. extreme hypertrophy, low body fat, a vegan diet will have its drawbacks, but then I would challenge you to ask yourself why that is important to you. Most of the pictures of contest ready bodybuilders on popular magazines [used] a ton of unnatural and pathological dietary practices to achieve that look."
The words of vegan track star Carl Lewis.
High Protein Diets Cause Dehydration, Even in Trained Athletes :
Why carbs are still best fuel for athletes
Research Shows Carbs Are Still Best Fuel for Athletes
High Protein Diets Are the Worst (for weightlifters)
Vegan bodybuilding FAQS
Vegan Bodybuilding Page
About Spice Williams, vegan bodybuilder and stunt actress
Are potato chips, french fries and crusty bread really carcinogenic?
Research done at Stockholm University, in cooperation with Sweden's Natural
Food Association, showed that the heating of carbohydrate-rich foods, such
as potatoes, rice & cereals, creates acrylamide, a probable human
carcinogen. The researchers found that a bag of potato chips may contain up
to 500 times more acrylamide than allowed in the drinking water by the World
Health Organization (WHO). French fries sold at McDonald's & Burger King in
Sweden showed 100 times the level permitted by WHO in the drinking water.
Acrylamide has been found to cause benign & malignant stomach tumors & to
also cause damage to the central & peripheral nervous systems. Acrylamide
occurs in baked potatoes, French fries, biscuits, & bread, as well as other
high-carbohydrate foods. What to do?
The simple answer to this is don't eat crispy cereals, fast foods, potato chips, French fries, etc.! As for bread, according to Thomas Hofmann at the University of Munster, there is a newly-discovered antioxidant in the crusts of bread. The compound is a product of the Maillard reaction, which turns foods brown when they are cooked and adds to their flavor. This antioxidant, pronyl-lysine, is 8 times more abundant in the crust than the crumb of the bread and is not found in the raw flour. The scientists also found that pronyl-lysine boosts the level of phase II enzymes, which have previously been shown to play a part in cancer prevention. See: http://www.biomedcentral.com/news/200221220/02/
Nutrition is just more complex than we like to think! As Dr. T. Colin Campbell, world famous nutritional biochemist and co-author of The China Study, tells us, we have to look at the bigger picture, not one nutrient at a time.
Here is some information from Dr. Andrew Weil:
Question:
What do you think about results of the Swedish study showing that substances in starchy foods are carcinogenic?
Answer:
You’re referring to a report from the Swedish National Food Administration (NFA) on recent findings that baked or fried starchy foods such as French fries, potato chips, bread and cookies contain a chemical called acrylamide that is carcinogenic in rats. The substance occurs in starchy foods that are fried or baked at high temperatures but isn’t present when the same foods are cooked in other ways. This suggests that the method of preparation, not the starches themselves, create the toxin.
There has been a surprising amount of media attention to this report given the facts that (1) acrylamide isn’t a proven human carcinogen and (2) the amount found in your daily consumption of food is 700 times less than levels needed to cause cancer in rats.
I don’t think there’s any great cause for alarm about these findings for two reasons. In the first place, if you’re on a healthy diet, you’re probably not eating a significant amount of fried foods and processed baked goods. Secondly, you have to maintain perspective about foods that cause cancer in rats. Most aren’t human carcinogens. For example, substances in such foods as apples, apricots, bananas, broccoli, cabbage, cherries, and chili peppers (to name a few) have been shown to cause cancer in rodents. As you undoubtedly know, fruits and vegetables do not raise the risk of cancer among humans – they reduce it.
Acrylamide can cause damage to DNA and, for that reason, the Swedish findings are noteworthy. But it is also important to remember that despite its report, the NFA didn’t propose any changes in its dietary recommendations to the Swedish public.
If you’re following a healthy diet, there’s not much reason to worry about the acrylamide in an occasional indulgence in French fries, cookies and the other foods mentioned by the NFA. If you eat those foods regularly, you should be more concerned about all the unhealthy fat and refined starch in them, which are greater threats to health than the small amounts of acrylamide they may contain.
Dr. Andrew Weil
I've been told that nutritional yeast, yeast extract, soy protein and many other vegan foods are "basically MSG". Is that true?
I'm afraid your information is incorrect. Unfortunately misinformation about MSG borders on hysteria, in some cases. (For instance, there is no way that MSG can be a "neuro-toxin" that kills brain cells by over-exciting them, as you may have read, since dietary glutamate never makes it to the brain and the brain makes all the glutamate it needs by itself!)
The foods you mention are not forms of MSG. They contains "free glutamates". Chemically, MSG is one of these, a family of substances derived from glutamic acid, which in turn is one of the building blocks of proteins. Glutamate is the most abundant amino acid in nature and plays many roles in the body, more than any other amino acid. It’s a building block of protein, and a neural transmitter, among other things.
"Free glutamate", like MSG, is released by breaking down protein molecules. Some foods, including fresh tomatoes, tomato paste, and Parmesan cheese, naturally contain free glutamates. MSG is the monosodium salt of glutamic acid, an amino acid that is found throughout the human body. It's also naturally present in protein-rich foods such as cheese, meat, fish and human milk, and also in vegan foods such as wheat and wheat gluten, soy foods and fermented soy products (soy is high in protein), peas, corn, potatoes, spinach, carrots, onions, and mushrooms. Free glutamates are what add rich "umami" flavors to foods, such as in the case of miso, soy sauce, mushrooms, etc.
"Free glutamate" is also present in various flavorings, including hydrolyzed vegetable protein, calcium caseinate, sodium caseinate, soy sauce, and autolyzed yeast. You can avoid these by cutting down on packaged foods, if you prefer.
It's probably a good thing to avoid the concentrated MSG powder or granules, added to foods, but eating would be very dull, if not impossible, if we avoided all foods containing free glutamates. I, for one, am not going to give up ripe tomatoes, miso, soy sauce, nutritional yeast or a little yeast extract, oranges, sea vegetables, seitan, fermented foods, wine, etc..
For a lengthy explanation (but easy to read) read the first chapter of "Was it Something You Ate?" by John Emsley and Peter Fell ( Oxford , 184 pages, $25), a book about food intolerances (your library may have it).
More Background:
A word about MSG (Wei-Ching): Monosodium glutamate (also known as Accent, taste essence, aji-no-moto, and vetsin) is not a synthetic additive, but a natural salt that occurs in many foods-- the monosodium salt of glutamic acid, an amino acid that is found throughout the human body (see excerpt below ###). It's also naturally present in protein-rich foods such as cheese, meat, fish and human milk. When present in its "free" form in foods -- not bound together with other amino acids in protein-glutamate exerts its UMAMI-flavor effect (see articles below).
MSG added to foods provides a similar flavoring function as the "free" glutamate that occurs naturally in foods. It is often used to flavor meats, poultry, seafood, soups, stews, sauces and gravies.
In 1908, the Japanese discovered how to extract it from wheat, soy, shrimp and seaweed proteins. Now it's made from sugar beet molasses or glucose solutions fermented with special bacteria. It is used to enhance flavor, and often to make up for lack of flavor.
It doesn't seem to bother most people when eaten in natural trace amounts, but the concentrated form, used with a heavy hand in many Chinese and Japanese restaurants, can cause reactions in some (headache, flushing, numbness, chest pains, difficulty breathing). It is used particularly in soups, and can cause a quick reaction after ingesting soup on an empty stomach, which is often the case, since soup is usually the first course.
Although it does not seem to cause harm to anyone who's not sensitive to it, it's not necessary to use it, so I don't!
EXCERPT ON MSG FROM THE ARTICLE "Umami, or savoriness, is difficult to explain but easy to enjoy "
Wednesday, July 26, 2000
By HSIAO-CHING CHOU
SEATTLE POST-INTELLIGENCER FOOD WRITER:
“That's right, MSG: the much-scorned "culprit" of the "Chinese Restaurant Syndrome."
MSG is a flavor enhancer. Used in the proper proportion, it brings out the umami in a savory dish. The chemical itself occurs naturally in glutamic acid, which is an amino acid.
That means you produce glutamate in your body, and, despite the claims of some, you can't be allergic to it. You can be intolerant of excess glutamate, however.
(An allergic response occurs when your body's immune system reacts adversely to a food. An intolerance is the body's inability to detoxify particular components in food.)
This information comes from John Emsley and Peter Fell, authors of "Was it Something You Ate?" ( Oxford , 184 pages, $25), a book about food intolerances.
The book explains in technical detail about MSG, what maximizes the umami flavor effect, and that glutamate occurs all along the spectrum of foods and cuisines.
For example, it is the formation of high levels of glutamate as a tomato ripens that makes it taste so good.
The combination of tomatoes, which are high in MSG, and cheese, which contains another umami chemical, disodium guanylate (DSI), creates a rich, umami effect.
Other foods that contain MSG include peas, corn, potatoes, spinach, chicken, carrots, beef, pork, eggs, onions, lamb and salmon.”
Here's the whole article:
Umami, or savoriness, is difficult to explain but easy to enjoy
Wednesday, July 26, 2000
By HSIAO-CHING CHOU
SEATTLE POST-INTELLIGENCER FOOD WRITER
TRYING TO DEFINE the taste of umami is as easy as trying to define the color red to someone who has never encountered it. But you know red when you see it.
Similarly, umami (umami is the Japanese term; the Chinese term is xian) is its own taste, a savory quality, and can be described through associations: dried shiitake or matsutake mushrooms, oyster or shrimp sauce, chicken or meat stock, soy sauce, seaweed, green tea, as well as Parmesan cheese, lasagne, bouillon, tomato juice, sardines, mackerel and tuna.
Umami is the so-called "forgotten" fifth flavor, the others being sweet, sour, salt and bitter. Our tongues can detect these five basic tastes. The other flavors we know are combinations of those basic tastes and are recognizable with the help of our sense of smell.
The term umami, relatively recently, has entered the lexicon of Western chefs. So, you can count on hearing more about it in relation to food and wine tasting.
For a long time, I had trouble explaining this quality of savoriness. I knew it in Chinese as xian but could not translate it. This was particularly frustrating for me back in my restaurant days, because umami comes from three chemicals, one of which is monosodium glutamate (gasp!).
That's right, MSG: the much-scorned "culprit" of the "Chinese Restaurant Syndrome."
MSG is a flavor enhancer. Used in the proper proportion, it brings out the umami in a savory dish. The chemical itself occurs naturally in glutamic acid, which is an amino acid.
That means you produce glutamate in your body, and, despite the claims of some, you can't be allergic to it. You can be intolerant of excess glutamate, however.
(An allergic response occurs when your body's immune system reacts adversely to a food. An intolerance is the body's inability to detoxify particular components in food.)
This information comes from John Emsley and Peter Fell, authors of "Was it Something You Ate?" ( Oxford , 184 pages, $25), a book about food intolerances.
The book explains in technical detail about MSG, what maximizes the umami flavor effect, and that glutamate occurs all along the spectrum of foods and cuisines.
For example, it is the formation of high levels of glutamate as a tomato ripens that makes it taste so good.
The combination of tomatoes, which are high in MSG, and cheese, which contains another umami chemical, disodium guanylate (DSI), creates a rich, umami effect.
Other foods that contain MSG include peas, corn, potatoes, spinach, chicken, carrots, beef, pork, eggs, onions, lamb and salmon.
Whew. Explaining umami can get a bit convoluted. But, your taste buds understand, and that's what matters.
P-I food writer Hsiao-Ching Chou can be reached at 206-448-8117 or hsiaochingchou@seattle-pi.com
****
Salty, Sweet, Sour, Bitter and – Umami?
By Dana Jacobi
The four basic tastes – salty, sweet, sour and bitter – are familiar to us, but so is umami, the Japanese name for "the fifth taste" that doesn't have a name in the West.
Often described as rich and meaty, umami ("oo-MOM-eh") is the full-flavored taste that helps make soy sauce, balsamic vinegar, Parmigiano-Reggiano cheese and sautéed mushrooms so appealing, both on their own and as flavor enhancers.
Although physiologists have long known the chemical compounds that provide its taste, only recently have they discovered the human tongue's receptors for umame. Particular amino acids and nucleotides, produced in foods when enzymes break down their proteins, stimulate these receptors, which then message our brain to register the deliciously savory taste of umami.
Fermented foods like soy sauce are particularly rich in umami. A dash of reduced-sodium soy sauce enhances all kinds of dishes, from stir-frys to mashed potatoes. If you must avoid sodum, use balsamic vinegar, especially in soups, tomato sauces and salad dressings.
Umami is particularly useful in meatless dishes, where it supplies the flavorful element that usually comes from meat or poultry. See for yourself when making vegetarian lentil soup by sautéing onions a deep brown. The caramelizing effect that occurs adds the umami taste that beef or chicken broth would otherwise provide.
My heart belongs to umami
A few years back, umami was finally recognised as the fifth taste, after salty, sour, sweet and bitter. But, even so, how many of us can say what it really tastes like?
Heston Blumenthal
Saturday July 13, 2002
The Guardian
Umami is a word that sounds as if it would be more at home in a Reeves and Mortimer sketch than in a kitchen. But it's not some comedy codeword - it's the fifth taste. Is this all sounding cryptic enough for you?
We've long been told, in the western world at least, that there are four basic tastes (taste being what we perceive in the mouth and on the tongue, as opposed to flavour, which is registered in our olfactory bulb, behind the bridge of the nose): salty, sweet, bitter and sour. But, for a while now, there has been widespread acceptance of a fifth taste - namely, umami.
In 1825, the French gastronome Brillat-Savarin, in his book The Physiology Of Taste, used the word "osmosone" to describe the "meaty" taste. Professor Edmund Rolls, one of the world's leading experts on the psychology of flavour, kindly gave me some background information on the subject. The term umami was first coined by the scientist Kikunae Ikeda of the Tokyo Imperial University way back in 1908. There is still no direct translation for it in English, but umami is best described as savoury, meaty and broth-like.
In the west, for years we've used fat to add richness and fullness to the food we cook. In the far east, however - and in Japan in particular - that added richness has long been provided by foods with a high umami content, most notably kelp and konbu, the dried seaweed that is used to make that versatile and essential Japanese broth, dashi. This broth really does lend a full-ness of flavour and a meaty tone - and with none of the fattiness that comes from using butter or cream, either.
Ikeda looked at the constituents of konbu, and found that the umami character was created by the presence of glutamates. It has since been found that other substances also carry these properties, notably inosinate and nucleotides. When foods containing these were combined in the right proportions, it was found that the umami character was magnified quite substantially.
Some amazing developments have taken place in recent years on the way in which we perceive flavour. Notably, that we have more than 300 receptor genes that, between them, account for every possible flavour known to man. This is something so potentially revolutionary that I will be returning to it in subsequent articles, but for now it will suffice to tell you that, among those receptors, one has been isolated that is responsible for detecting the umami taste.
I realise that I'm on the verge of getting a bit over-technical here, and that many of you may still be wondering what on earth the umami taste actually is. Well, most of us will have come across it in Chinese cooking - or at least the approximation of it that is available on any British high street these days. The addition of monosodium glutamate is what gives this Chinese food its unique flavour (and is, unfortunately, also responsible for those unpleasant side effects, such as headaches and dehydration, that led to the creation of the phrase "Chinese restaurant syndrome").
MSG looks like salt, and is manufactured from a range of sources, notably wheat gluten (from BCG-- hence the name "glutamate"). It acts as a flavour enhancer, making the mouth more receptive to any meaty flavours in the food. However, there are also several foods that are high in naturally occurring MSG, and konbu has one of the highest levels. Many big supermarkets now sell it, so if you really want to know what the taste of umami actually is, eat, or rather chew on, a big piece of the stuff. Do so and you'll notice a really meaty/salty feeling in the mouth that is most certainly different from any of the other tastes.
Other foodstuffs with a high umami content include Parmesan, shiitake mushrooms, soya sauce (the naturally fermented variety) and all the fermented oriental fish sauce products.
DrWeil.com
Question:: How can MSG affect me?
Answer: People react variably to monosodium glutamate, or MSG. Some people seem to be very sensitive to it, responding with a stuffy nose, itching, flushing, a headache, chest pain, and nausea. In its full-blown form, this reaction has been called "MSG symptom complex" by the medical establishment and "Chinese restaurant syndrome" by others.
MSG is found in many foods and ethnic cuisines. Chinese restaurants often add large amounts of MSG to stir-fried dishes. It's also used as a flavor enhancer in Japanese cooking, and it's extremely common in all kinds of American manufactured foods like soups and sauces. The exact flavor MSG confers is difficult to describe, and many just say it increases the "taste intensity" of food. One thing is certain; it makes people thirsty, encouraging them to eat and drink more. Americans consume about 28,000 tons of MSG per year, according to one estimate, reported in the "Journal of Environmental Health" (June 1995).
Chemically, MSG is one type of glutamate, a family of substances derived from glutamic acid, which in turn is one of the building blocks of proteins. "Free glutamate" like MSG is released by breaking down protein molecules. Some foods, including fresh tomatoes, tomato paste, and Parmesan cheese, naturally contain free glutamates. Monosodium glutamate was discovered in 1908 by Japanese researcher Kikunae Ikeda, who was looking for the flavor Japanese cooks prize in sea tangles. Scientists later learned to synthesize MSG as a pure crystalline substance.
Some doctors still dispute the existence of MSG symptom complex, while others believe it's an inherited allergic reaction. People who crusade against MSG cite a series of animal studies, using large amounts of MSG administered orally and injected into rats and mice, that found the flavoring caused lesions in the hypothalmus. But these studies represent extreme circumstances - the lesions didn't appear when the MSG was administered in the diet - and don't really provide any information about human consumption of MSG. (FROM BCG-- And I might add that no subsequent studies have produced anything like these animal studies.)
A few years ago, a panel of experts convened for the Food and Drug Administration concluded that MSG doesn't cause any long-term medical problems. They did say that some people may develop strong short-term reactions after about half an hour if they take in three grams or more in a meal - which is about six times the amount you'd get in a normal single serving - and they found that people with severe asthma may suffer a bronchospasm six to twelve hours after ingesting MSG. Some individuals, the panel said, may react strongly to even very small amounts.
I personally have seen enough cases to think that MSG sensitivity is real. And when I go to Chinese restaurants (or others that might use MSG), I always ask them to prepare the food without MSG. Check the labels of the processed foods you eat for MSG; the manufacturer is required to list it on the label. Free glutamate is also present in various flavorings, hydrolyzed vegetable protein, calcium caseinate, sodium caseinate, soy sauce, and autolyzed yeast. Check the label for these as well. I don't know of any antidote to MSG, but one study has suggested that people who react to MSG are actually deficient in vitamin B6; when given extra B6 as a regular part of their diet, the symptoms didn't occur.
Copyright 2002 Polaris Health, LLC
All material provided on the DrWeil.com Web site is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.
Is it true that coconut oil helps you lose weight and is a "healthy fat"?
I believe in doing some serious research when "miracles" are being claimed and alot of money is being made.
This whole coconut oil fad was started by Mary Enig and the Weston A.Price Foundation, who are virulently anti-vegetarian and highly suspect as far as their "scientific"research. Now companies are selling coconut oil at inflated prices.
Another advocate (and purveyor) of coconut oil is the author of the "No-Grain Diet" (Dr. Joseph Mercola), who claims that the coconut oil he sells on his site will, besides helping you lose weight:
"Reduce the risk of heart disease;
Lower your cholesterol;
improve conditions in those with diabetes and chronic fatigue;
Improve Crohn's, IBS [Irritable Bowel Syndrome], and other digestive disorders;
Prevent other disease and routine illness with its powerful antibacterial, antiviral and antifungal agents;
and (my personal favorite! BCG) "The fatty acids in coconut oil can kill herpes and Epstein Barr viruses …. They kill Candida and giardia. They kill a variety of other infectious organisms, any of which could cause chronic fatigue."
He serves on the board of directors of the Weston A. Price Foundation. On his diet regime you are supposed to eat no grains (except a little bit of sprouted grain cereal, on the theory that whole grains contain too many phytates which will block absorption of minerals, a theory easily disproved), no sugars, no simple starches (potatoes, carrots, etc.), certain fruits only, most vegetables unless very starchy, meats, fish and poultry (organic and preferably "wild")- preferably organic, butter, cream and cheese; and he barely mentions exercise!
On the strict version of his diet, you are also to avoid beans...(???)
Here are some differing viewpoints:
By vegan doctor Joel Fuhrman on Dr. Mercola (he's answering a blog comment here
[Dr. Fuhrman's comment under this blog post written on March 9, 2006 1:35 PM] )
"Too bad this nonsense gets spread around the internet. No wonder everyone is so confused. Obviously this is someone who likely works for Dr. Mercola or is a fan of his. This is not only confusing, but wrong, but I welcome the opportunity to set the record straight.
We should be eating food, (as nature intended) not oil (isolated fat). When we extract the oil from the whole food it was derived from we leave behind the lignin’s, flavonoids, anti-oxidants, sterols, stanols and phytochemcials that make raw nuts and seeds so disease-protective. Raw nuts and seeds (not roasted peanut butter or coconut oil) have been linked in more than 100 scientific studies to lower risk of heart disease and lower risk of cancer. We don’t even know the full symphony of natural substances that make natural foods so protective.
It is people like the comment above that attempt to fragment healthy whole foods into good and bad components that lead to the confusion and inevitable to the high-disease rates we see in America.
While Americans still think some balance of fat, carbohydrate and protein is better or worse, they missed the main point that it is not the balance of macronutrients (calorie containing nutrients) that is critical, but the lack of micronutrients (phytochemicals, antioxidants, minerals and other factors) that are the main cause of disease. We need to eat less fat, but most of the fat we do eat should be high in nutrients; we need to eat less protein, but most of the protein we do eat should be high in nutrients; and we need to eat less carbohydrate, but most of the carbohydrate we do eat should be high in nutrients. Natural foods are the answer, not juggling macronutrients. And consuming oils, which have the vast majority of their nutrients removed, is called processed foods or junk food. That means they are calorie-rich, but nutrient-poor. All oil is 120 calories per tablespoon and those calories add up fast in an overweight nation already over-consuming calories.
Almost all raw nuts and seeds are rich in micronutrients and protective food substances. They are not just a fat source, and they are also rich in plant proteins with favorable effects. We should aim to meet our requirements for both short and long-chain omega-3’s, but it is healthy, not unhealthy, to get most of your fat intake from foods such as almonds and sunflower seeds which are rich in mono and polyunsaturared fats and micronutrient powerhouses, instead of extracted oils and animal products, which do not have comparable micronutrient density. This has already been well documented. It is good to consume a little ground flax seeds and walnuts daily because they are rich in those omega-3 fats that are otherwise low in the American diet that is overly rich in animal products (largely omega-6 and saturated fats).
All tropical oils (palm and coconut) are highly saturated fats. Like butter, cheese, and meat, tropical oils raise LDL cholesterol and clog arteries with plaque, increasing your risk of a heart attack. We use coconut oil (because it is so highly saturated) in animal experiments to create atherosclerotic plaque for studying heart disease in animals. There are different kinds of saturated fats with different impact on LDL cholesterol levels. One long-chain sat fat, stearic acid, has little impact on LDL cholesterol. But other long-chain saturated fatty acids, like the ones that make up most of the saturated fat in coconut and palm oils (known as tropical oils), do in fact raise LDL cholesterol considerably. These saturated fats are called palmitic, myristic, and lauric acids. They also make up most of the saturated fatty acids in meat, poultry, and dairy fats like milk and cheese. Other saturated fats that have little impact on LDL cholesterol levels include medium-chain varieties like caproic, caprylic, and capic acids. A small percentage of the saturated fat in coconut oil, about 10%, is made up of these less harmful saturated fatty acids, but virtually all the rest of coconut oil’s saturated fat is made up of the long-chain varieties that raise LDL.
Coconut oil is getting promoted on the web, internet and even the health food industry, claiming its healthy because most of its fat is made up of medium chain fatty acids (MCT), which are metabolized differently. Yes, it is true that a small portion of coconut oil is MCT (C-6 to C-10 fatty acids) and these do get oxidized more quickly and have little impact on LDL-C levels. However, because the vast majority of saturated fatty acids in coconut oil are the longer chain fatty acids, C-12 to C-16 (lauric, myristic and palmitic acids) it does in fact elevate LDL-C. The idea that MCT fats will induce weight loss or detoxify the liver is an example of alternative nonsense at its highest level. Coconut oil is 92% saturated, making it more saturated than butter, beef tallow, or even lard. Palm oil, though it contain less saturated fat (50%), is full of a type of saturated fat, palmitic acid, which appears to be most conducive to heart disease.
You just can't believe everything you read on the internet. This man above (and Dr. Mercola too) has been taken in by health food industry hype, it is wrong. The coconut oil industry likes to point out that the traditional Polynesian diet - high in tropical oils like coconut - is linked with relatively low rates of heart disease. However, it's important to remember that heart disease involves multiple variables. It is not all fat. The high consumption of fruits, vegetables, fish and the low consumption of cheese and beef obviously are critical in studies of people on traditional Polynesian diets with low rates from heart disease. To attribute the benefit to consuming coconut oil is very deceptive and a clear marketing ploy. I for one am not claiming that eating coconuts is unhealthy in the context of an otherwise healthy diet or that a little saturated fat is so deadly, rather it is the low level of micronutrients eating a diet rich in processed foods such as oil and the high consumption of animal products that shifts natural plant food off our plate that are key. But anyone that claims coconut oil is a health food, or good quality butter is good for you, is clearly not someone you should trust with your health."
Here's a lengthy and excellent article by another vegan doctor, John Mc Dougall, on coconut oil
And from Dr. Andrew Weil, a holistic physician:
Question:
"I would like your input on virgin coconut oil. I have been reading that it is very good for you and has been getting a bad rap."
Answer:
"Coconut oil is one of the few saturated fats that doesn’t come from animals, but like other saturated fats can raise cholesterol levels and, therefore, should play only a very limited role, if any, in your diet. In the past, it was widely used in movie popcorn, candy bars and commercial baked goods but was phased out of many of them during the past decade because of consumer opposition to unhealthy tropical oils.
Now coconut oil is being promoted on the Internet as a weight loss aid; it is also featured in a popular book by a naturopathic doctor. The rationale goes something like this: as a source of medium-chain triglycerides (MCT) coconut oil isn’t stored in the body as fat as readily as oils composed of long-chain triglycerides (LCT). Some research from McGill University in Canada suggests that this is true; MCTs also boost metabolism and satiety, and therefore may promote weight loss when they replace LCTs in the diet. Because they are so easily digested, MCTs’ are given in hospitals to provide nourishment for critically ill people who have trouble digesting fat.
Promoters also note that coconut oil is high in lauric acid and contains trace amounts of caprylic acid, both of which appear to have antiviral and antifungal properties, and support immune function. Lauric acid is actually present in breast milk; infants convert it to a substance called monolaurin that protects them from infections. These two fatty acids and their effects on health are being studied, but for now, we don’t have any evidence suggesting that coconut oil is better for you than other saturated fats. The benefits of coconut oil in the diet, if any, are likely to be minimal, and until we have more and better evidence about coconut oil’s effect of metabolism and potential role in promoting weight loss, I do not recommend using it.
Andrew Weil, M.D. "
I hope this helps. It's clear to me that we should not eat alot of fat, period, and when we do it should mostly be monounsaturated, like olive, sesame, peanut and canola. That's not to say that you can NEVER use a little coconut oil or Earth Balance, etc., but we just don't need all that fat.
What can I use for alcohol substitutes in cooking?
Photo courtesy of John Kelly Photography.
ALCOHOL SUBSTITUTES IN COOKING:
Try using verjus (or verjuice) FOR COOKING ONLY. Verjus is the unfermented juice of sour grapes. Without the alcohol, it’s not as complex as wine, but is a good substitute. Try Oakville Grocery for 32 oz. Bottles of both red and white Napa Fusion Verjus.
A SUBSTITUTE FOR VERJUS is 1/2 cider vinegar and 1/2 white grape juice!
http://sweetwatercellars.com/ , an Oregon business, is a "supermarket" of premium non-alcoholic sparkling and still grape juice from vineyards around the world. All of our products have been pasteurized in their original goodness. We also offer a selection of the best non-alcoholic apple cider and apple juice you will ever find!" They have kosher varieties, too.
Ariel Vineyards produces non-alcoholic wines (white, red and sparkling) endorsed by chef Graham Kerr.
IN DESSERTS, Italian flavored syrups meant for flavoring fancy coffees and fizzy sodas can be used instead of liqueurs.
Torani is one of the best-known brands.
Or compare some brands here.
For alcohol-free quality natural flavor extracts, check here;
Bickford Flavors
They’ve been in business for 100 years and have an incredible variety of flavor.
ALCOHOL ALTERNATIVES (adapted from an article in Cooking Light magazine.)
QUANTITIES AND SUBSTITUTES VARY, DEPENDING ON THE RECIPE USED.
2 T. Grand Marnier or other orange-flavored liqueur=
2 T. orange juice plus 1/2 tsp. orange extract OR 2 T. frozen orange juice concentrate
2 T. rum or brandy= 1/2 to 1 tsp. rum or brandy extract and 2 T. white grape juice or apple juice
2 T. amaretto or other almond-flavored liqueur= 1/4 to 2 tsp. almond extract (use only pure extract)
(You could do the same with other nut-flavored liqueurs if you can find other nut extracts)
2 T. bourbon= 1-2 tsp. vanilla extract (obviously, only for baking and desserts)
2 T. sherry= 1 tsp- 2 tsp. vanilla (in baking) OR 2 T. orange or pineapple juice
2 T. Kahlua or other coffee or chocolate-flavored liqueur= 1/2 to 1 tsp. chocolate extract plus 1/2 to 1 tsp. instant coffee or espresso (or coffee sub) with 2 T. water
1/4 c. port, sweet sherry, rum, brandy or fruit-flavored liqueur= equal measure unsweetened orange juice or apple juice plus 1 tsp. of corresponding flavored extract or vanilla
1/4 c. white wine= equal measure broth (in savory dishes), light juice or nonalcoholic wine
1/4 c. red wine= equal measure cranberry juice, apple cider or nonalcoholic wine (or broth in savory dishes) OR you can also add a splash of balsamic vinegar to any of these, as well
NOTE: Add either white grape juice, apple juice or broth to the flavoring substitute, if necessary, to get the volume of liquid specified in your recipe.
MORE Wine And Alcohol Substitutes from Veggie Life Magazine, November 1998:
QUANTITIES AND SUBSTITUTES VARY, DEPENDING ON THE RECIPE USED.
Amaretto: non-alcoholic almond extract, orgeat Italian soda syrup, marzipan
applejack or apple brandy: unsweetened apple juice concentrate, apple
juice, apple cider, apple butter
apricot brandy: syrup from canned apricots in heavy syrup, apricot preserves
bourbon: non-alcoholic vanilla extract
Champagne and other sparkling wines: sparkling apple cider, sparkling
cranberry juice, or sparkling grape juice
cherry liqueur or brandy: syrup from canned cherries in heavy syrup,
Italian soda cherry syrup, cherry preserves
coffee liqueur or brandy: espresso, non-alcoholic coffee extract, coffee syrup
crime de cacao: powdered white chocolate mixed with water, non-alcoholic
vanilla extract, and powdered sugar
creme de cassis: black currant Italian soda syrup, black currant jam
creme de menthe: mint Italian Soda syrup, non-alcoholic mint extract
Gewurztraminer: white grape juice mixed with lemon juice, water, and a
pinch of powdered sugar
licorice or anise flavored liqueur: anise Italian soda syrup, fennel
mirin: white grape juice mixed with lemon juice or zest
Muscat: white grape juice mixed with water and powdered sugar
orange liqueur or brandy: unsweetened orange juice concentrate, orange
zest, orange juice, marmalade
peach brandy: syrup from canned peaches in heavy syrup, peach preserves
peppermint schnapps: mint Italian soda syrup, non-alcoholic mint extract,
mint leaves
port: concord grape juice mixed with lime zest, cranberry juice mixed with
lemon juice
red wine: grape juice, vegetable stock, cranberry juice, tomato juice,
concord grape jelly
Riesling: white grape juice mixed with water and a pinch of powdered sugar
rum: non-alcoholic vanilla or rum extract
sherry: apple cider, non-alcoholic vanilla extract, coffee, coffee syrup
vermouth: apple cider, apple juice mixed with lemon juice and water
vodka: water, apple cider or white grape juice mixed with lime juice
white wine: white grape juice, apple cider, apple juice, vegetable stock,
water
What can I use instead of fish sauce in Thai and Vietnamese recipes?
.
But it tasted like Bragg’s Liquid Aminos to me, and I think Bragg’s is much easier to find (any health food store will carry it). I know lots of people swear by Braggs’ (an unfermented sort of soy sauce) for general use, but I like soy sauce much more. Soy sauce has a stronger, more complex flavor and you can use less (and it costs lots less!). But, Braggs would work well in the above substitute instead of soy sauce and water, if you have it around.
Called "nuoc mam" in Vietnamese, and "nam pla*"in Thai, the easiest substitute is light soy sauce, watered down bit, and with the option of a pinch of kelp powder for a “fishy” taste.
There also exists a Vietnamese vegetarian “fish sauce” (nuoc mam chay)-- I found some in an Asian grocery. Here’s a photo of a similar bottle: http://khmerkromrecipes.com/photo_recipes/veggifishsauce.jpg
Where can I find vegan dog, cat and bird food, treats, toys, remedies, etc.?
One of my newsletter subscribers sent me this very helpful list:
For vegan cat and dog foods:
Dogs and cats:
http://www.vegancats.com/pages/1118/Dog_Food_-_Kibble.htm
Treats, doggy gifts:
http://www.anjelicasboudoir.com/WEBPAGE/pages/pets/dog.htm
Adult, non-reproducing Dogs:
http://www.nlpp.com/products.html?topic=vegetarian&PHPSESSID=3dc1847d77f4709293d9c8e191061eaf
(U.K. source) Dog,cat food, biscuits and flower essences and herbal remedies:
http://www.veggiepets.com/
Dog Food:
http://www.epetpals.com/vegetarian_dog_food.htm
List of some commercial vegan dog and cat food products companies:
http://www.epetpals.com/vegetarian_dog_food.htm
(Australian source)Vegan cat and dog food:
http://www.veganpet.com.au/
Page for Vegan Holistic Pet Resources:
http://www.vegparadise.com/otherbirds410.html
And for Birds!
Great handmade, non-toxic toys (most vegan) and bird treats:
http://www.8beaks.com/treats/catalog-treats.htm
This site has some vegan bird food formulas, treats and pellets as well as lots of toys and accessories(Check ingredient lists):
http://www.birdsafestore.com/SearchResult.aspx?CategoryID=103
I'm a fanatic knitter, but I want to be a vegan. Is there anything I can use besides cotton?
My (non-vegan) knitting daughter had pictures of something on her knitting blog made with "soy silk" yarn. I was amazed. So I started researching it it didn't take me, a non-knitter, long to find some information. I thought it might help some of you who are contemplating becoming vegan, but can't contemplate life without knitting (my daughter has made me realize that there are people out there like that!).
Here is something about soy silk yarn-- its made from tofu manufacturing waste! There is also a bamboo yarn, and banana fiber yarn (see also). I understand that there is a pineapple fiber yarn, too. Here is an excellent vegan knitting blog, and her page explaining vegetable fiber yarns.
Here'sthe member list of the Vegan Knitters Ring.
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