Vegan diet best for planet?

By Lydia Wheeler

A federal panel that helps set federal dietary guidelines is recommending Americans eat less meat because it’s better for the environment, sparking outrage from industry groups representing the nation’s purveyors of beef, pork and poultry.

The Dietary Guidelines Advisory Committee, a federally appointed panel of nutritionists created in 1983, decided for the first time this year to factor in environmental sustainability in its recommendations. They include a finding that a diet lower in animal-based foods is not only healthier, but has less of an environmental impact.

The meat industry is lashing back, contending the panel has neither the authority nor the expertise to make such a judgment.
 

“When you talk about the lens of the dietary guidelines it’s just not appropriate for the advisory committee to enter that conversation when they were asked to look at nutrition and health science,” said Kristina Butts, executive director of legislative affairs for the National Cattlemen’s Beef Association. 

 
The North American Meat Institute (NAMI) agrees, saying sustainability is a complex issue best left to a body that specializes in the environment.
 
“The same concern would exist if an expert sustainability committee were making nutrition policy recommendations,” Betsy Booren, NAMI’s vice president of scientific Affairs, said in a public meeting last week. “It is not appropriate for the person designing a better light bulb to be telling Americans how to make a better sandwich.” 
 
The Agriculture Department and Department of Health and Human Services will use the committee’s report and recommendations to draft the final guidelines for 2015, due out later this year. 
 
But even Agriculture Secretary Tom Vilsack has said sustainability is an issue that falls outside the scope of the guidelines. 
 
“I read the actual law,” he was quoted saying in an interview with The Wall Street Journal. “And what I read … was that our job ultimately is to formulate dietary and nutrition guidelines. And I emphasize dietary and nutrition because that’s what the law says. I think it’s my responsibility to follow the law.”
 
But members of the committee say they had free reign to discuss food supply in recommending what people should and shouldn’t be eating.
 
“The scope is ours to fully define,” said Barbara Millen, chairwoman of the advisory committee and a professor in the Department of Family Medicine at Boston University School of Medicine. 
 
“Because we are encouraging Americans to eat more seafood, we felt we needed to look at the sustainability of that issue as well.” 
 
In response to the claims about a lack of expertise, Millen said the panel did bring in two domestic sustainability experts to work with the committee members. 
 
The 571-page report says the average U.S. diet has a larger environmental impact in terms of increased greenhouse gas emissions, land use, water use and energy use than the healthy dietary pattern it suggests — one that’s rich in vegetables, fruit, whole grains, seafood, legumes and nuts; moderate in low- and non-fat dairy products and alcohol; and lower in red and processed meat, sugar-sweetened foods and beverages, and refined grains.
 
In its review of scientific studies, the committee highlighted research concluding that a vegan diet had the most potential health benefits.
 
"The organically grown vegan diet also had the lowest estimated impact on resources and ecosystem quality, and the average Italian diet had the greatest projected impact,” according to the report. “Beef was the single food with the greatest projected impact on the environment; other foods estimated to have high impact included cheese, milk, and seafood." 

The committee’s report says people should eat less red and processed meat because it contains saturated fats, which when over-consumed can lead to cardiovascular disease, and instead recommends Americans eat more vegetables and nuts. 
 
But industry groups argue that meat contains protein, which helps people feel fuller for longer periods of time. Eating meat, Butts said can help people stick to their diets better. 
 
Though consumers have never been known to strictly follow the final guidelines, NAMI’s spokesman Eric Mittenthal said the recommendations do impact federal programs like school lunches, WIC, the special supplemental nutrition program for women, infants and children, and military rations. 

But Millen said industry is misunderstanding their report, and overreacting. 
 
She said the committee mapped out three diets for Americans to use as guidelines – a vegetarian-style, a Mediterranean-style and a healthy U.S.-style diet. 
 
“If people took the time to understand, this is not a meat-free diet and this is not vegan approach, they’d realize this is a healthy dietary pattern with three models that offers consumers a lot of choice,” she said.
 
The committee’s Vice Chairwoman Alice Lichtenstein said there’s also a misunderstanding in the meat industry about what the committee actually does. 
 
“We’re tasked with delivering a report to HHS and USDA,” she said.  “We don’t know how much will be factored into the final guidelines or not. Our job is to collate and review the evidence out there and deliver it to the secretaries.”
 
On Tuesday, Rep. Vicky Hartzler (R-Mo.) and 70 House Republicans sent a letter to HHS and USDA urging the final dietary guidelines to be based on sound nutritional science and adhere to the charter authorized by Congress. 
 
In the letter, the lawmakers said they believe the advisory committee “greatly exceeded their scope in developing the recommendations for the secretaries of USDA and HHS.” 
 
“It is the responsibility of the secretaries to ensure that this advisory committee stay focused on nutritional recommendations and not the wider policy realm of sustainability and tax policy, in which members of this committee had neither expertise, evidence, nor charter,” they wrote.  
 
HHS and USDA have extended the written comment period from April 8 to May 8 to give the public additional time to comment on the advisory committee’s report. 
 
An HHS representative said the departments would review the report, along with input from federal agencies and public comments to develop the final 2015 guidelines.
 
The department would not answer questions about whether the topic of sustainability was within the committee’s purview or whether the agency plans to factor sustainability into the final guidelines.
http://thehill.com/regulation/237767-vegan-diet-best-for-planet-federal-report-says

How to Get Enough Nutrition on Plant-Based Diet

Heather McClees 

For whatever reason we decided years ago that we had to eat animals to get our nutrients, it’s time to put that nonsense idea to rest. We weren’t meant to survive off
other species to keep us strong and healthy. We also needn’t harm animals, the environment, or our bodies through mass productions of meat, dairy, eggs, and even processed foods that all just contribute even more to the problems at hand.

Our bodies don’t require us to eat animals to get enough nutrition. Period.

Just like animals get their nutrients from plants (which we end up eating them for), we can do the same. Why not cut straight to the source of our vitamins and minerals and save all those steps in the middle? Some of the biggest concerns when it comes to nutrition on a plant-based diet involve protein, iron, and zinc found in meat, along with some other nutrients found in foods like dairy, eggs and fish. Everyone knows where to get their vitamin C, fiber, and magnesium – plants – but what about other nutrients?

How to Get Enough Nutrition on Plant-Based Diet

Below are some nutrients found in meat that are also found in plants. If you’re worried whether you’ll be able to get enough, don’t be. It’s completely possible to get enough nutrients in a plant-based diet when you eat a variety of whole foods. There is also some information included about other nutrients found in animal foods, plus controversial nutrients you can also learn more about.

1. Protein

Why not start with the biggest issue first? The human body is incredible; let’s not undermine it so much that we believe we have to eat animals in order to keep it thriving. Before animals were even considered as a protein source, people ate plants. Why not do that now? Seeds are one of the easiest to digest sources of plant protein, but vegetables are also a great source, not to mention leafy greens, beans, legumes, and even whole grains. The key isn’t to look at just protein grams on a label, but to also consider if that food has amino acids, the building blocks of protein. Your body can use amino acids to form protein that you need to stay healthy and strong. Too much protein has actually been found to be harmful, specifically animal-based protein which is inflammatory. Plant-based foods (especially raw seeds, raw nuts, greens, veggies, and soaked whole grains) can actually reduce inflammation and keep the body alkaline.

Here are some options: hemp seeds, chia seeds, pumpkin seeds, quinoa, oats, almonds or almond butter, leafy greens, broccoli, green beans, lentils, black beans, chickpeas, green peas, and even raw plant-based protein powder if you enjoy smoothies. And of course, tofu and tempeh are also great choices if you tolerate soy.

See our Green Monster’s Guide to Plant-Based Nutrition: Protein for more information and to get some delicious recipes!

2. Iron

Iron is necessary by the body for energy, muscle mass preservation, red blood cell function, cognitive function, and it can even affect your digestion. Red meat is not the best choice, nor any animal protein for that matter. Iron is actually very easy to obtain enough of on a plant-based diet. One reason being that plant-based sources, despite being non-heme sources, seem to digest just fine in the body and are easy for the cells to use, though consuming iron-rich foods with vitamin C rich foods will help with absorption even more. Since vitamin C is abundant in a plant-based diet, this is easy to do without much thought if you eat enough fresh fruits, vegetables and leafy greens.

Here are some of the best sources: hemp seeds or hemp protein, raisins, cashews, kale, pumpkin seeds, kañiwa, spirulina, beans, prunes, legumes, oats, quinoa, amaranth, teff,chia seeds, blackstrap molasses, cacao, tempeh, and sunflower seeds.

3. Zinc

What about zinc? It keeps our immune systems running well, and yes, it is found abundantly in meat. However, it’s also found in many plant-based foods and requires no special food pairings for your body to absorb. Your best bet for obtaining enough zinc lies in nuts, seeds, beans, legumes, and whole grains (specifically oats and quinoa). Since these foods are also sources of iron and protein, it’s very easy to get enough nutrition.

Here are some specific foods high in zinc: pumpkin seeds, sesame seeds (or tahini),  cashews, hemp, pintos, lentils, almonds, oats, quinoa, sunflower seeds, chia seeds, cacao, tofu, chickpeas, kidney beans and green peas.

See our Green Monster’s Guide to Plant-Based Nutrition: Zinc here for more information and for zinc-filled, immune-boosting recipes!

What About …?

If you’re wondering about calcium,  B vitamins and even controversial items like Vitamin B12 and Vitamin D, here’s what you should know:

Calcium

While not found in meat, many people struggle with giving up dairy in order to get enough calcium, though people are starting to realize now that dairy is not the best source. Greens, seeds, some vegetables, and even some fruits are all great sources. These foods do not contribute to inflammation, interfere with magnesium absorption that puts stress on your joints,or cause calcification in the bones that can impair with good bone health like dairy. They’re also helpful for strengthening the body and very nutritious in other areas too.

Eat more: kale, collards, spinach, Swiss chard, oranges, dried figs, chia seeds, almonds, teff, navy beans, fortified non-dairy milk, most beans, and tofu.

See our Green Monster’s Guide to Plant-Based Nutrition: Calcium here for more information and recipes!

Vitamin B12

turion/Flickr

One exception to getting enough nutrition through our food on any diet (even those from animal-based sources) is Vitamin B12. Vitamin B12 is derived from the soil- not animals. While meat eaters may obtain more, supplements ensure everyone is getting enough and can even offer additional benefits. While it would be nice to depend on plants from the soil to get us there, that’s not a smart choice due to the way our soil quality has greatly changed. It’s also hard to tell how much of this crucial nutrient we’re consuming through our food. It’s incredibly important for vegans to take a supplement to get enough vitamin B12. Choose sublingual forms, which are easily absorbed in the bloodstream in minutes since they dissolve under the tongue. You can also use liquid forms (choose vegan options) or get a B12 patch from a trusted health professional.

Controversial Options: You may have heard that nutritional yeast, fortified non-dairy milk, and spirulina contain B12. This is true, but there is a great deal of controversy with these options  since they are a different form of vitamin B12 that your body may not absorb as easily.

Other B Vitamins

No need to worry here; though meat is packed with B vitamins, so are plants! They’re also very easy to absorb and you’ll never have to worry about obtaining enough if you eat whole foods. B vitamins provide energy, enhance mental function, help relieve stress, mild depression and anxiety, red blood cell function, and some also help with digestion.

Here are of the best options: greens, vegetables, fruits, nuts, seeds, beans, avocados, legumes, and whole grains.

Vitamin D

GeraintRowland/Flickr

This vitamin is so important for your health; do not disregard it. It acts like a hormone in the body, can greatly affect your mood, helps your body use calcium to build strong bones, and has even been shown to reduce the rates of colon cancer. It’s important to know what forms of vitamin D the body can use. It absorbs D3 the best, not D2 which is found in the form of yeast, mushrooms and fortified non-dairy milks. Meat does not contain vitamin D, and even milk is fortified with vitamin D, therefore it’s not a natural source either. Though fish may be a food source, the risks that come with eating fish are not worth it or necessary. Vitamin D3 comes from the sun, so your best option is to get 15-20 minutes of sunlight daily if possible or take a vitamin D3 supplement (no more than 10,000 I.U. a day). Of course, you can still use mushrooms and drink non-dairy fortified milk, but you shouldn’t rely on one (or even two) food sources alone.

We hope this will inspire all of you to choose vegan every time you eat. Be smart about your health; avoid processed foods, meat and meat products, dairy, eggs and other animal-based foods, and learn to prepare your meals from whole, plant-based foods. Don’t be afraid to supplement with vitamin B12 and vitamin D, get enough sunlight and exercise, and choose organic when you can. Though all these seem like a lot of tips, taking it meal by meal each day is really so easy and less stressful than you think.

What’s your next plant-based meal going to be?

Lead Image Source: Lentil Quinoa Burgers

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

http://www.onegreenplanet.org/natural-health/nutrients-found-in-meat-you-can-get-from-plants-instead/

10 Shocking Facts About Meat That Could Turn You vegetarian - Video

10 Shocking Facts About Meat That Could Turn You vegetarian - Video

Why High-Protein Diets May Be Linked To Cancer Risk

Alice G. Walton

Despite the popularity of protein-rich diets like Atkins and Paleo, new research suggests that it may be wise to steer the opposite way, especially when it comes to cancer risk. In the new study, middle-aged people who ate protein-heavy diets had a markedly increased risk of dying from cancer compared to their low-protein counterparts. But, as always, there are caveats: Protein from animal sources – meat and dairy – was what largely produced the risk, whereas plant-derived proteins seemed to be “safer.” And the rules seem to be different for people over the age of 65.

So what are we to do?

“There’s a misconception that because we all eat, understanding nutrition is simple,” said study author Valter Longo, director of theLongevity Institute at the University of Southern California. “But the question is not whether a certain diet allows you to do well for three days, but can it help you survive to be 100?”

In the new study, the team followed over 6,300 adults over the age of 50, to see what effect high-, medium-, and low-protein diets had on longevity. A high-protein diet was defined as 20% of one’s daily calories coming from protein, a moderate-protein diet is made up of 10-19% calories from protein, and a low-protein diet consists of less than 10% protein. People in the study ate, on average, 16% protein, with two-thirds coming from animal sources – pretty typical of an American diet, the authors say.

The findings were intriguing: People from ages 50-65 who ate high-protein diets were four times more likely to die of cancer – this is in the ballpark of smoking risk, say the authors – compared to people who ate low-protein diets. Even those who ate moderate-protein diets were three times as likely to die from cancer. And people who ate high-protein diets were 75% more likely to die from any cause, including three times as likely to die from diabetes. The team calculated that reducing protein intake from moderate to low would reduce the risk of death by 21%.

Interestingly, when the source of the protein was taken into consideration, things changed a bit. When animal-derived sources taken out of the mix, the mortality risk was significantly reduced: In other words, plant-based protein did not seem to present the same kind of problem as protein from animal sources.

“The majority of Americans are eating about twice as much proteins as they should, and it seems that the best change would be to lower the daily intake of all proteins but especially animal-derived proteins,” said Longo. “But don’t get extreme in cutting out protein; you can go from protected to malnourished very quickly.”

Why the protein-cancer connection? Protein intake influences the levels of the growth hormone IGF-I, which not only affects the growth of healthy cells, but can also encourage cancer cell growth. In fact, in the current study, the team found that for every 10 ng/ml increase in IGF-I, people who ate high-protein diets were 9% more likely to die from cancer than those on a low-protein diet.

This growth hormone mechanism seems to be the reason that calorie-restricted diets have been shown to increase longevity in certain species, including, possibly, humans.

But again, there are more caveats. IGF-I levels decline over the years, especially after age 65, which is part of the reason that people lose muscle tone and become frailer with age. And the current study bore this out, too: When the team looked at people above the age of 65, people who ate more protein had a reduced risk of death.

The protein issue is therefore complex, and will require some more research.

But the recommendations arising from the current study, says Longo, line up with those from the World Health Organization and the Institute of Medicine. Longo tells me that generally people should stick with “plant based proteins and/or stay as close as possible to 0.36 grams of protein per pound of body weight per day. This is about 54 grams of protein per day for a 150-pound person… However, going lower than that can be detrimental.”

So, it may be wise to watch your protein intake, at least in middle age. And at any age, eating a plant-based diet is probably smart, as study after study shows the near-indisputable health benefits of doing so.

“Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point,” says Longo. “The question is: Does it progress? Turns out one of the major factors in determining if it does is protein intake.”

http://www.forbes.com/sites/alicegwalton/2014/03/04/the-protein-puzzle-meat-and-dairy-may-significantly-increase-cancer-risk/

Omega-3 Fatty Acids In Fish Might Protect The Aging Brain

Alice G Walton

Adding to our diets more of the omega-3 fatty acids in fish (or fish oil supplements) has been controversial  in recent years, but a newstudy adds some interesting neurological evidence to their effectiveness. Cognitive decline is a too-common side effect of aging, and Alzheimer’s disease is unnervingly prevalent. So it’s nice to feel like we’re doing something to reduce the odds. Eating fatty fish regularly might be one way to this, and so might taking fish oil supplements – but it depends on the kind.

A team at the University of South Dakota looked at 1,100 postmenopausal women who’d taken part in the Women’s Health Initiative Memory Study. The levels of the fatty acids DHA and EPA, found in fatty fish, were measured in their red blood cells, and the volume in different areas of their brains, as well as total brain volume, were measured via MRI at the end of the eight-year study.

It turned out that women who had the highest levels of the fatty acids in their red blood cells had greater overall brain volume than women with the lowest. They also had greater volume in the hippocampus – about 2.7% greater – than women with the lowest levels. The hippocampus is the brain area that’s thought to be the seat of learning and memory, and the one most affected by Alzheimer’s disease.

What are these fats doing in the brain? “It’s likely that fish oil doesn’t increase brain volume, but prevents brain shrinkage with age,” study author James Pottala tells me. “This could be due to several mechanisms. The brain metabolizes DHA into several anti-inflammatory compounds that could help prevent cell death. Also, DHA is concentrated in nerve cell membranes, so if a sufficient amount is not available in the blood for replenishment then it makes sense that the amount of brain matter would decline over time.”

He adds that consuming higher levels of omega-3 fatty acids could be the equivalent to two extra years of brain health. For people who don’t consume much fish, supplements might be necessary. This is because the body is very poor at converting the omega-3s found in plant sources (namely ALA) to the heart- and brain-healthy DHA and EPA. Therefore, says Pottala says, “most organizations recommend that all adults should eat non-fried ‘oily’ fish (e.g. salmon, herring, tuna, sardines, etc.) at least twice a week,” or taking high-quality fish oil supplements.

Unfortunately, not all supplements are created equal, as another study has just reported (see below for a nice graphic of the top 10 brands in both quality and value). On average, supplements contained about 14% less DHA than indicated on the label, but there was huge variation across brands. 

While there’s no failsafe way to protect the brain against disease, eating a healthy diet full of antioxidants and essential nutrients, is one way to help reduce the risk. Always talk to your doctor about adding supplements to your diet.

http://www.forbes.com/sites/alicegwalton/2014/01/22/could-fish-oil-protect-the-aging-brain/

When Vegans Crave Meat: How to Stick to Your Guns

Beth Greenfield


As a vegan, the questions you tend to hear from omnivores — “Don’t you get hungry?” “What about protein?” — can get tiresome. But what if, secretly, your own gnawing hunger and flagging energy are starting to make you doubt your diet? If your commitment to veganism is purely philosophical, this can be a truly tricky position to find yourself in. But before you force yourself down the slippery slope of “just a little dairy or fish here and there,” try getting to the root of the problem with these tips.

Eat more veggies!

“Just because you’re a vegan doesn’t mean you’re on a healthy diet — or even that you’re eating a lot of vegetables,” Joel Fuhrman, MD, family physician, vegan nutrition expert and author of “Eat to Live” tells Yahoo Health. For vitality and energy, he stresses eating a daily dose of the most nutrient-packed vegetables such as kale, chard, arugula, carrots and broccoli.

Scale back on processed foods

“Make sure you’re not wasting calories on processed foods,” Fuhrman notes. That’s because items like pasta, white rice, tofu dogs and other fake meats, are stripped of their natural fibers and vitamins and infused with sodium, sugar, processed flours and unhealthy vegetable oils, all of which can lead to issues with digestion, clarity, fatigue and weight gain.

Submit to analysis

“I’ve seen vegans develop depression, dementia and memory loss,” says Fuhrman, “all of which are easily preventable.” A dietary supplement could help. To find out whether you need one, take a blood test, specifically one that checks levels of zinc, omega-3 DHA-EPA, vitamin D, and vitamin B12. It’s pretty easy to find vegan versions of all — even Omega-3, which, Fuhrman says, “is biochemically the same” as that derived from fish oil. And while B12, found only in animal-derived foods, is particularly important for regenerating healthy cells and staving off anemia, Fuhrman advises against popular B12 shots, as the injections are packed with preservatives and oral doses are now so easy to find.

Switch it up

“You could feel fatigued but it’s not necessary physiological,” Ruscigno tells Yahoo Health. So committing to something as simple as making one new dish from a cookbook each week can be exciting, and can help you stay on track. Also, instead of relying on the same sources of healthy fats and proteins every day (tofu, tofu and more tofu), try an assortment — nuts (almonds, cashews), seeds (sunflower, hemp, sesame), beans, and avocado will provide big boosts of energy on a daily basis, Fuhrman notes.

Don’t deprive yourself

Finally, don’t drive yourself crazy with rules. “A commonality with most ex-vegans is that they get over-restricted,” says Ruscigno. In other words, becoming obsessed with details such as organics, non-GMOs, gluten and soy, that remaining vegan becomes a struggle. So yes, eat more fruits and vegetables, but don’t get too fixated on whether they’re the “right” ones. “They don’t have to be super-foods,” he says. “If cherries are cheap and in season, eat cherries. It doesn’t have to be Goji berries.” And try to stick to a diet that’s mostly whole foods and whole grains, “but if you want to eat a soy burger sometimes? Go ahead,” he says. “Do not worry about those little things.”
When-vegans-crave-meat-how-to-stick-to-your-guns-91480367347.html