Vegetarian Starter Kit - Diabetes Education Services

The Protein MythIpoof!n the past, some people believed one could never get toomuch protein. In the early 1900s, Americans were told toeat well over 100 grams of protein a day. And as recentlyas the 1950s, health-conscious people were encouraged to boosttheir protein intake. Today, some diet books encourage highprotein intake for weight loss, although Americans tend to takein twice the amount of protein they need already. And while individuals following such a diet have sometimes had short-termsuccess in losing weight, they are often unaware of the healthrisks associated with a high-protein diet. Excess protein hasbeen linked with osteoporosis, kidney disease, calcium stonesin the urinary tract, and some cancers.the building blocks of lifePeople build muscle and other body proteins from aminoacids, which come from the proteins they eat. A varied diet ofbeans, lentils, grains, and vegetables contains all of the essentialamino acids. It was once thought that various plant foods hadto be eaten together to get their full protein value, but currentresearch suggests this is not the case. Many nutrition authorities, including the American Dietetic Association, believe protein needs can easily be met by consuming a variety of plantprotein sources over an entire day. To get the best benefit fromthe protein you consume, it is important to eat enough caloriesto meet your energy needs.the trouble with too much proteinThe average American diet contains meat and dairy products.As a result, it is often too high in protein. This can lead to aTips for making the switch to a vegetarian diet Convenience foods cut cooking time. Supermarkets and naturalfoods stores stock a huge array of instant soups and main-dishvegetarian convenience items. Many canned soups, such as minestrone, black bean, or vegetable, are vegetarian. Flavored rice orother grain mixes, like curried rice or tabouli salad, can be stretchedinto an entrée with a can of beans. Visit the frozen food sectionfor internationally inspired vegetarian frozen entrées such as cornand bean enchiladas, lentil curry, or vegetarian pad thai. Or tryvegetarian baked beans, refried beans, sloppy joe sauce, and meatless spaghetti sauce from the canned goods isle. Ask for it! Even restaurants that don’t offer vegetarian entréescan usually whip up a meatless pasta or vegetable plate if you ask.If attending a catered affair, catch the waiter before you are servedand ask him or her to remove the chicken breast from your plateand slip on an extra baked potato. Most airlines offer vegetarianmeals if you ask in advance; or you can always bring a meal onboard with you. Order your next pizza without cheese but with a mountain ofvegetable toppings. Find vegetarian cookbooks at your local library or bookstore andhave fun experimenting with new foods and recipes.4 VEGETARIAN STARTER KIT International restaurants are the best bets for finding vegetarianfood when dining out. Italian, Chinese, Mexican, Thai, Japanese, andIndian restaurants all offer a wide variety of vegetarian dishes. Texturized vegetable protein (TVP) is fat-free, has a texture likeground beef, and is wonderful in tacos, chili, and sloppy joes. Lookfor it in the bulk food section of the grocery store. Summer barbecues are healthy and fun with meatless hot dogs andburgers. Or, for a real change of pace, grill thick slices of marinatedvegetables like eggplant, zucchini, or tomatoes. Check out ethnic groceries for special vegetarian foods. Middle-Eastern delis offer stuffed grape leaves, falafel, and eggplant spreads.Italian markets are a wonderful place to find hearty homemadebreads, sun-dried tomatoes, and fresh pasta. Indian and Asianmarkets offer many vegetarian delicacies, also. The simplest dishes are often the most satisfying. Brown rice,gently seasoned with herbs and lemon and sprinkled with choppednuts or sunflower seeds, is a perfect dish. When traveling, pack plenty of vegetarian snacks like instant soups,fresh fruit, raw vegetables, trail mix, granola bars, and homemadeoatmeal cookies. Fill a cooler with sandwiches and individual containers of juice and soymilk.

whew!number of serious health problems: Kidney Disease: When people eat toomuch protein, they take in more nitrogenthan they need. This places a strain on thekidneys, which must expel the extra nitrogen through urine. People with kidneydisease are encouraged to eat low-proteindiets. Such a diet reduces the excess levelsof nitrogen and can also help preventkidney disease. Cancer: Although fat is the dietarysubstance most often singled out for increasing cancer risk, protein also plays arole. Populations who eat meat regularlyare at increased risk for colon cancer, andresearchers believe that the fat, protein,natural carcinogens, and absence of fiberin meat all play roles. The 1997 report ofthe World Cancer Research Fund andAmerican Institute for Cancer Research,Food, Nutrition, and the Prevention ofCancer, noted that meaty, high-proteindiets were linked with some types ofcancer. Osteoporosis and Kidney Stones: Diets that are rich in animal protein causepeople to excrete more calcium than nor-mal through their kidneys and increasethe risk of osteoporosis. Countries withlower-protein diets have lower rates ofosteoporosis and hip fractures.Increased calcium excretion increasesrisk for kidney stones. Researchers inEngland found that when people addedabout 5 ounces of fish (about 34 gramsof protein) to a normal diet, the risk offorming urinary tract stones increasedby as much as 250 percent.For a long time it was thought thatathletes needed much more protein thanother people. The truth is that athletes,even those who strength-train, need onlyslightly more protein, which is easilyobtained in the larger servings athletesrequire for their higher caloric intake.Vegetarian diets are great for athletes.To consume a diet that contains enough,but not too much, protein, simply replaceanimal products with grains, vegetables,legumes (peas, beans, and lentils), andfruits. As long as one is eating a variety of plant foods in sufficient quantityto maintain one’s weight, the body getsplenty of protein.sample menusBreakfastBreakfast3 oatmeal pancakes withapplesauce topping, calciumfortified orange juice, fresh fruit1 cup oatmeal with cinnamon andraisins, ½ cup fortified soymilk,1 slice toast with 1 tablespoonalmond butter, ½ grapefruitLunchBean burritos: black beans in corntortillas, topped with chopped lettuce, tomatoes, and salsa, spinachsalad with tahini-lemon dressingLunchWhole wheat pita stuffedwith hummus (see recipe onpage 14), sliced tomatoes,and lettuce, carrot sticksCookingwithoutEggsMany people choose not to use eggsin their diet. About 70 percent of thecalories in eggs are from fat, and a bigportion of that fat is saturated. Theyare also loaded with cholesterol—about213 milligrams for an average-sized egg.Because egg shells are fragile and porous and conditions on egg farms arecrowded, eggs are the perfect host forsalmonella—the bacteria that is theleading cause of food poisoning in thiscountry.Eggs are often used in baked products because of their binding and leavening properties. But smart cooks havefound good substitutes for eggs. Tryone of the following the next time youprepare a recipe that calls for eggs: If a recipe calls for just one or twoeggs, you can often skip them. Add acouple of extra tablespoons of water foreach egg eliminated to balance out themoisture content of the product. Eggless egg replacers are availablein many natural food stores. These aredifferent from reduced-cholesterol eggproducts, which do contain eggs. Eggreplacers are egg-free and are usually ina powdered form. Replace eggs in baking with a mixture of the powdered eggreplacer and water according to packagedirections. Use 1 heaping tablespoon of soy flouror cornstarch plus 2 tablespoons ofwater to replace each egg in a bakedproduct.Chinese stir-fry over brown rice:tofu chunks, broccoli, pea pods,water chestnuts, and Chinese cabbage (bok choy), cantaloupe chunksdrizzled with fresh lime juiceDinner Use 1 ounce of mashed tofu in placeof an egg.1 cup baked beans , bakedsweet potato, 1 cup steamedcollard greens drizzled withlemon juice, baked apple In muffins and cookies, half of amashed banana can be used insteadof an egg, although it will change theflavor of the recipe somewhat.SnackSnackDried figsBanana soymilk shake For vegetarian loaves and burgers,use any of the following to bind ingredients together: tomato paste, mashedpotato, moistened bread crumbs, orrolled oats.DinnerPCRM 5

Calcium inPlant-Based DietsCalcium in Foodsfoodcalcium (mg)VegetablesBroccoli, 1 cup, boiled . . . . . .Brussels sprouts, 1 cup, boiled .Butternut squash, 1 cup, bakedCarrots, 2 medium, raw . . . . .Cauliflower, 1 cup, boiled . . . .Collards, 1 cup, boiled . . . . . .Kale, 1 cup, boiled . . . . . . . .Sweet potato, 1 cup, baked . . .6256. 84. 40. 20266. 94. 76. . . . . . . . . . . . . . . . . . . . . . . . . . .LegumesBlack turtle beans, 1 cup, boiled . . . .Chickpeas, 1 cup, boiled . . . . . . . . .Great Northern beans, 1 cup, boiled .Kidney beans, 1 cup, boiled . . . . . . .Lentils, 1 cup, boiled . . . . . . . . . . .Navy beans, 1 cup, boiled . . . . . . . .Pinto beans, 1 cup, boiled . . . . . . . .Soybeans, 1 cup, boiled . . . . . . . . .Soymilk, 1 cup, calcium-fortified . . . .Tofu, raw, firm, 1 2 cup . . . . . . . . .Vegetarian baked beans, 1 cup . . . . .White beans, 1 cup, boiled . . . . . . .102. 80120. 62. 38126. 79175368253. 86161GrainsCorn tortilla . . . . . . . . .Rice milk, 1 cup, enriched .Wheat bread, 1 slice . . . .Whole wheat flour, 1 cup .19300*. . 26. . 41. . . . . . . . . . . . . . . . . . . . . . .FruitsDried figs, 10 figs . . . . . . . . . . . . . 140Navel orange, 1 medium . . . . . . . . . . 60Orange juice, 1 cup calcium-fortified . 300*Raisins, 2/3 cup . . . . . . . . . . . . . . . 48* package informationSource: U.S. Department of Agriculture,Agricultural Research Service. 2004. USDANational Nutrient Database for StandardReference, Release 17. Nutrient Data LaboratoryWeb site, http://www.nal.usda.gov/fnic/foodcomp6 VEGETARIAN STARTER KITMany people avoid milk because it contains saturatedfat, cholesterol, allergenicproteins, lactose sugar, and frequent traces of contamination, or simply becausethey don’t feel well after consuming dairyproducts. Milk is also linked to type 1(juvenile-onset) diabetes and other serious conditions. Happily, there are manyother good sources of calcium.Keeping your bones strong dependsmore on preventing the loss of calciumfrom your body than on boosting yourcalcium intake.Some cultures consume few or no dairyproducts and typically ingest fewer than500 milligrams of calcium per day. However, these people generally have low ratesof osteoporosis. Many scientists believethat exercise and other factors have moreto do with osteoporosis than calciumintake does.calcium in the bodyAlmost all of the calcium in the bodyis in the bones. There is a tiny amount inthe bloodstream, which is responsible forimportant functions such as muscle contraction, maintenance of the heartbeat,and transmission of nerve impulses.We regularly lose calcium from ourbloodstream through urine, sweat, andfeces. It is renewed with calcium frombone or from the diet.Bones are constantly broken down andmade anew. Up until the age of 30 or so,we build more bone than we lose. Later,the bones tend to break down more thanbuild up. The loss of too much bone calcium can lead to fragile bones or osteoporosis.How rapidly calcium is lost depends, inpart, on the kind and amount of proteinyou eat, as well as other diet and lifestylechoices.reducing calcium lossA number of factors affect calcium lossfrom the body: Diets that are high in protein causemore calcium to be lost through theurine. Protein from animal products ismuch more likely to cause calcium lossthan protein from plant foods. This maybe one reason that vegetarians tend tohave stronger bones than meat-eaters. Diets high in sodium increase calciumlosses in the urine. Caffeine increases the rate at whichcalcium is lost through urine. Smoking increases the loss of calciumfrom the body.A number of factors increase bone building in the body: Exercise is one of the most importantfactors in maintaining bone health. Exposure to sunlight allows the bodyto make the bone-building hormone vitamin D. Eating a plentiful amount of fruitsand vegetables helps to keep calcium inbone. Consuming calcium from plant-basedsources, especially green vegetables andbeans, provides one of the building blocksfor bone building.sources of calciumExercise and a diet moderate in proteinwill help to protect your bones. Peoplewho eat plant-based diets and are activeprobably have lower calcium needs. However, it is still important to eat calciumrich foods every day.The “Calcium in Foods” chart on theleft side of this page gives the amount ofcalcium found in some excellent plantsources. A quick glance shows how easyit is to meet calcium needs. The samplemenus on page 5 each provide approximately 1,000 milligrams of calcium.

What about Milk? Calcium: Green leafy vegetables, such as kale, are better than milk ascalcium sources. Fat Content*: Dairy products—other than skim varieties—are high infat, as a percentage of total calories. Iron-Deficiency: Milk is very low in iron. To get the U.S. RecommendedDietary Allowance of 11 milligrams of iron, an infant would have todrink more than 22 quarts of milk each day. Milk also causes bloodloss from the intestinal tract, depleting the body’s iron. Diabetes: In a study of 142 children with diabetes, 100 percent had highlevels of an antibody to a cow’s milk protein. It is believed that theseantibodies may destroy the insulin-producing cells of the pancreas. Contaminants: Milk is frequently contaminated with antibiotics andexcess vitamin D. In one study of 42 milk samples tested, only 12percent were within the expected range of vitamin D content. Of tensamples of infant formula, seven had more than twice the vitamin Dcontent reported on the label, and one had more than four times thelabel amount. Lactose: Three out of four people from around the world, including anestimated 25 percent of individuals in the United States, are unable todigest the milk sugar lactose, which then causes diarrhea and gas. Thelactose sugar, when it is digested, releases galactose, a simple sugar thatis linked to ovarian cancer and cataracts. Allergies: Milk is one of the most common causes of food allergy. Oftenthe symptoms are subtle and may not be attributed to milk for sometime. Colic: Milk proteins can cause colic, a digestive upset that bothers onein five infants. Milk-drinking mothers can also pass cow’s milk proteinsto their breast-feeding infants.*Fat content of dairy productsbased on percentage of calories from fatButter: 100% fatCheddar cheese: 74% fatWhole milk: 49% fat“2%” milk: 35% fat(It is 2% fat only by weight.)Ideas for DeliciousDairy-Free DiningIf you are curious whether dairy foodsare contributing to your allergies, skinproblems, asthma, stomach upset, gas,diarrhea, or constipation, or you’d liketo see how your body feels when it isdairy-free, just give it a try for threeweeks. It takes about three weeks tobreak or create a habit. And in thatshort time, many people experiencemajor benefits, such as a drop in bloodcholesterol levels, weight loss, relieffrom allergies, asthma, indigestion, orchronic stomach problems. Here aresome simple ideas to get you started:Top your oats or cold cereal with fortified rice or almond milk.Make smoothies with enriched vanillasoymilk or drink an ice cold glass ofyour favorite soymilk with your mealor snack.“Leave off the cheese, please.” Orderyour entrée or salad with no cheese.Many dishes can be easily made cheesefree. Ask for guacamole, rice, or extrasalsa in your burrito or on your tostadainstead of the cheese. Put more vegetables on a dinner salad or add somebeans, nuts, or baked tofu chunks instead of cheese.Most recipes calling for milk can bemade with soymilk instead. If it’s asoup or other savory dish, be sure topurchase plain soymilk for cooking.Make creamy dips and desserts usingsilken tofu in place of sour cream orcream cheese.Sprinkle nutritional yeast on popcornor pasta for a cheesy flavor instead ofparmesan.PCRM 7

The New Four Food GroupsBe sure to include a good source of vitamin B12, such as fortified cereals or vitamin supplements.FruitLegumes3 or more servings a day2 or more servings a dayFruits are rich in fiber, vitamin C, and betacarotene. Be sure to include at least one servingeach day of fruits that are high in vitaminC—citrus fruits, melons, and strawberries areall good choices. Choose whole fruit over fruitjuices, which do not contain very much fiber.Legumes, which is another name for beans,peas, and lentils, are all good sources of fiber,protein, iron, calcium, zinc, and B vitamins.This group also includes chickpeas, baked andrefried beans, soymilk, tempeh, and texturizedvegetable protein.Serving size: 1 medium piece of fruit ½ cupcooked fruit 4 ounces juiceServing size: ½ cup cooked beans 4 ouncestofu or tempeh 8 ounces soymilkMany of us grew up with the USDA’s old Basic Four foodgroups, first introduced in 1956. The passage of time hasseen an increase in our knowledge about the importance of fiber,the health risks of cholesterol and fats, and the disease-preventive power of many nutrients found exclusively in plant-basedfoods. We also have discovered that the plant kingdom provides8 VEGETARIAN STARTER KITexcellent sources of the nutrients once only associated with meatand dairy products—namely, protein and calcium.The USDA revised its recommendations with the Food GuidePyramid, a plan that reduced the prominence of animal productsand vegetable fats. But because regular consumption of suchfoods—even in lower quantities—poses serious health risks,

Whole GrainsVegetables5 or more servings a day4 or more servings a dayThis group includes bread, rice, pasta, hotor cold cereal, corn, millet, barley, bulgur,buckwheat groats, and tortillas. Build eachof your meals around a hearty grain dish—grains are rich in fiber and other complexcarbohydrates, as well as protein, B vitamins,and zinc.Vegetables are packed with nutrients; theyprovide vitamin C, beta-carotene, riboflavin,iron, calcium, fiber, and other nutrients. Darkgreen leafy vegetables such as broccoli, collards,kale, mustard and turnip greens, chicory, orbok choy are especially good sources of theseimportant nutrients. Dark yellow and orangevegetables such as carrots, winter squash,sweet potatoes, and pumpkin provide extrabeta-carotene. Include generous portions ofa variety of vegetables in your diet.Serving size: ½ cup hot cereal 1 ounce drycereal 1 slice breadServing size: 1 cup raw vegetables ½ cupcooked vegetablesPCRM developed the New Four Food Groups in 1991. Thisno-cholesterol, low-fat plan supplies all of an average adult’sdaily nutritional requirements, including substantial amountsof fiber.The major killers of Americans—heart disease, cancer, andstroke—have a dramatically lower incidence among peopleconsuming primarily plant-based diets. Weight problems—acontributor to a host of health problems—can also be broughtunder control by following the New Four Food Group recommendations.Try the New Four Food Groups and discover a healthier wayto live!PCRM 9

Achieving and Maintaining a Healthy WeightThe old myth was that pasta, bread, potatoes, and rice are fattening. Not true. Infact, carbohydrate-rich foods are perfectfor permanent weight control. Carbohydrates contain fewer than half the caloriesof fat, which means that replacing fattyfoods with complex carbohydrates automatically cuts calories. But calories areonly part of the story.The body treats carbohydrates differently than fat calories. The difference comesfrom how the body stores the energy ofdifferent food types. It is very inefficientfor the body to store the energy of carbohydrates as body fat. When your body triesto turn carbohydrate into fat, it wastes 23percent of the calories of the carbohydrate.But fat is easily converted into body fat.Only 3 percent of the calories in fat areburned in the process of conversion andstorage. It is the type of food that affectsbody fat the most.Although protein and carbohydratesThe Veganizer *See how to change your regularmeals into low-fat vegan meals.have almost the same number of calories per gram, foods that are high in protein—particularly animal products—arealso usually high in fat. Even “lean” cutsof meat have much more fat than a healthybody needs. And animal products alwayslack fiber. Fiber helps make foods moresatisfying without adding many calories,and it is only found in foods from plants.Exercise helps, too. Aerobic exercisespeeds up the breakdown of fat and makessure that muscle is not lost. Toning exercises and weight-lifting help firm musclesand increase muscle mass. The trick is tofind activities that you enjoy and that fityour lifestyle. Walking is a good way tostart. You can do it anywhere at just aboutany time.The best weight control program isa high-complex carbohydrate, low-fat,vegetarian diet complemented by regular exercise. This is the best choice for ahealthier, longer, happier life.If your regular meal is:breakfastOf the many ways to lose weight,one stands out as by far the mosthealthful. When you build yourmeals from a generous array of vegetables,fruits, whole grains, and beans—that is,healthy vegetarian choices—weight loss isremarkably easy. And along with it comemajor improvements in cholesterol, bloodpressure, blood sugar, and many otheraspects of health. The message is s

2 VEGETARIAN STARTER KIT vegetarian foods Powerful Tools for Health vegetarian menu is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthful. Vegetarians avoid mea