|
|
Vegetarianism Frequently Asked Questions
(VEG FAQ)
Gelatin (used to make Jell-o and other desserts) is the boiled bones
of animals. An alternative substance is called Agar-Agar, which is
derived from seaweed. Another is made from the root of the Kuzu.
Agar-Agar is sold in noodle-like strands, powder, or in long blocks,
and is usually white-ish in colour. Some Kosher gelatines are made
with agar-agar, some are not. Some things that are vegan that are
replacing gelatin are: guar gum and carageenan. Only some
'emulsifiers' are vegan.
A company called Ener-G makes a powdered egg-substitute that they
claim is a suitable replacement for eggs in cooking. It costs
about $5.00 (U.S.) for the equivalent of 9 or 10 dozen eggs, and
it contains no animal products.
2 oz of soft tofu can be blended with some water and added to
substitute for an egg to add consistency.
One Tbsp flax seeds (found in natural food stores) with 3 Tbsp
water can be blended for 2 to 3 minutes, or boiled for 10 minutes
or until desired consistency is achieved to substitute for one egg.
1/2 mashed banana
1/4 cup applesauce or pureed fruit
1 tsp. soy flour plus 1 Tbsp. water to substitute for one egg.
Rennet is derived from the intestinal linings of cows. Rennet is
used to make cheese. True VEGETARIAN cheeses do not have rennet in
them, but a substitute. These substitutes can be either from
vegetable sources, or may be created in a lab. Vegetable rennet is
usually called 'rennin' to distinguish it from the animal-derived
type. ** NOTE ABOUT SOY CHEESE: Some soy cheeses contain cassein
which is a milk-product. The only true VEGAN cheeses in the U.S.
are: SOYMAGE and VEGAN RELLA. In the U.K. there is also a vegan
cheese: SCHEESE.
Miso is made from fermented soybeans, and usually is found in a
paste form. It is used as a flavouring agent, and for soup stocks.
Storing Miso: If it is a dark miso, like hatcho miso, or red miso,
it will keep for a while unrefrigerated, especially if it is 3
year miso. However, it does not hurt to refrigerate it. If it is
sweet miso like yellow, mellow white, or sweet white, it will not
keep unless refrigerated. Also, if the miso has been pasteurized,
it should be kept refrigerated.
Nutritional value, per tablespoon:
calories 36 g.
protein 2 g.
carbs 5 g.
fat 1 g.
sodium 629 mg.
(from Pennington, "Food Values of Portions Commonly Used")
Tofu, or Soy Bean Curd, is a whitish substance made from soybeans.
It has a variety of uses in vegetarian cooking because of its
bland taste that soaks up other flavours. It comes in a couple of
varieties, basically amounting to soft and firm style. Soft tofu is
often used to make frostings for cakes, dips for chips and
vegetables, while the firmer style is generally used in stir-fries
and soups where it will hold its shape.
Tempeh is a somewhat meatlike substance made from fermented
soybeans. It is used in dishes like sloppy-joes, and has a rather
strong taste compared to tofu.
Textured Vegetable Protein (or TVP) is a meat-like substance that
is used to boost the nutritional content of meals, while still
remaining relatively attractive-tasting. TVP may have a rather
high fat content, so check the label. If it contains "defatted"
soya flour, it should be low fat.
Seitan is a form of wheat gluten. It is a high protein, low fat,
no cholesterol (of course) food that is usually found in the
refrigerated section of most organic groceries/health food stores.
It is usually near the tofu and typically comes in small tubs
(like margarine tubs). It is brown and sometimes comes in strips
1/4 to 1/2 inches thick. Seitan is made from whole wheat flour
which is mixed with water and kneaded. This dough undergoes a
simple process of rinsing and mixing to remove the starch and some
bran until a gluten is obtained. After boiling in water, this
glutenous dough is called Kofu, which can be further processed in
many ways. One of which is seitan. Kofu becomes seitan by
simmering in a stock of tamari soy sauce, water and kombu sea
vegetable. Seitan can be used in sandwiches, or to make dishes
such as sweet and sour seitan, seitan stir fry, salisbury seitan, etc.
Both animals can be fed a vegetarian diet, although neither is a
vegan by nature -- dogs are omnivores, and cats are carnivores. While
both dogs and cats belong to the class carnivora, this doesn't mean a
lot, so does the panda bear and their diet is basically vegan. By
nature cats and dogs wouldn't eat anything like what is commonly
found in a can of pet food either. Special diets must be provided for
cats, as they require an amino acid called taurine -- found in the
muscles of animals. Synthetic taurine has been developed (and has
been used in commercial (non vegetarian) pet foods for years), and
vegetarian cats should be fed it as a supplement. Taurine deficiency
can result in blindness and even death. Cats also require pre-formed
vitamin A and arachidonic acid. The companies listed below provide
all these essential ingredients in their cat foods. Ask your vet
about changing your pet's diet.
Products:
Harbingers of a New Age
717 E. Missoula Ave, Troy MT 59935-9609 Phone: (406) 295-4944
[vegecat supplement for vegan or lacto-ovovegetarian cats]
Wow-Bow Distributors
309 Burr Rd., East Northport, NY 11731
(516)449-8572, 1-800-326-0230 (outside of NY only)
Dogs: 20lb. bag is $20.35 + shipping
Cats: supplement, 15oz. is $15.95
Call: Nature's Recipe for location of a distributor
near you. 1-800-843-4008
For cats with food allergies, Wysong has developed
a hypoallergenic diet:
Canine/Feline Anergen III, a vegetarian diet for
food sensitive cats, contains special high-protein
vegetables.
Wysong Corporation
Dept. CF, 1880 N. Eastman Ave.,
Midland, MI 48640.
Natural Life Pet Products, Inc. (For dogs)
Available from veterinarians and pet food centres.
1-800-367-2391
Natural Life Pet Products, Inc.
Frontenac, Kansas 66762.
Nutritional yeast (saccharomyces cerevisiae) is a food yeast,
grown on a molasses solution, and comes in powder or flake form.
It has a pleasant-tasting, cheesy flavour and can be used directly
on vegetables, baked potatoes, popcorn and other foods as a
condiment. It is different from brewer's yeast or torula yeast.
It can often be used by those sensitive to other yeasts.
Ms. Carlyee Hammer at Universal Products (the parent company of
Red Star, (414)-935-3910) indicates that ONLY ONE variety of Red
Star nutritional yeast (product number T-6635+) is fortified with
B12 at the level of 8 ug/g.
Ms. Carlyee also claimed that other varieties of "nutritional"
yeast contain vitamin B12 at less than 1 ug/g, but was unaware
whether this was determined by microbial assay or not. Microbial
assays for vitamin B12 are no longer considered reliable due to
problems with the cross-reactivity of corrinoids. She indicated
that Hazelton Laboratories (608-241-7210) did the assay.
From the above two paragraphs, one might conclude that Red Star
T-6635+ nutritional yeast, and probably no other variety, is a
reliable dietary source of B12 at this time.
Yes, from a company called Emes located in Lombard, IL, U.S.A. Phone:
(708) 627-6204. The package lists gelatin, but it is not animal
derived. Most "kosher gelatin" isn't vegetarian (it's either made from
fish cartilage or supervised by a less strict rabbinic authority that
permits regular gelatin (a recent issue of "Kashrus" has an article on
kosher gelatin)), but Emes kosher gelatin is made from carrageenan (and
you can often buy Emes "gelatin" separately).
Most airlines now serve vegetarian meals. Call the airline ahead
of time to make your request, and it is suggested that you confirm
your meal twice.
The short answer is: "No, sufficient protein can be obtained by
eating a variety of foods", but here is a longer explanation:
Protein is synthesized by the human body out of individual amino
acids. The body breaks down food into individual amino acids
and then reassembles the proteins it requires.
All amino acids must be present in the body to make proteins.
Those that can be synthesized from other amino acids are called
"unessential" amino acids. You can live on a diet deficient of
these if you eat enough extra of the other amino acids to
synthesize these. Those that cannot be synthesized from other
amino acids are called "essential" amino acids and must be
present in the diet.
Protein that contains all essential amino acids is called
"complete" protein. Protein that contains some, but not all
essential amino acids is called "incomplete" protein. It used
to be believed that all amino acids must be eaten at the same
time to form complete proteins. We now know that incomplete
proteins can be stored in the body for many days to be combined
with other incomplete proteins. As long as all essential amino
acids are in the diet, it does not matter if the proteins are
complete or incomplete.
The amount of protein recorded on food labels only lists the
complete proteins. A product may contain much higher amounts of
incomplete protein that is not listed. Combining such products
may increase the total amount of protein beyond the levels
expected.
The 1989 revision of the FDA's RDA suggests a protein intake of
44-63 grams. Many scientists think this number is too high.
Most scientists agree with this number.
Here is another (from "Physicians Committee for Responsible
Medicine"):
THE PROTEIN MYTH
In the past, some people believed one could never get too much
protein. In the early 1900's, Americans were told to eat well
over 100 grams of protein a day. And as recently as the
1950's, health-conscious people were encouraged to boost their
protein intake. The reality is that the average American
takes in twice the amount of protein he or she needs. Excess
protein has been linked with osteoporosis, kidney disease,
calcium stones in the urinary tract, and some cancers. Despite
all this, many people still worry about getting enough
protein.
The Building Blocks of Life:
People build the proteins of their bodies from amino acids,
which, in turn, come from the proteins they eat. Protein is
abundant in nearly all of the foods people eat. A varied diet
of beans, peas, lentils, grains, and vegetables contains all
of the essential amino acids. Animal products are high in
protein, but are undesirable because of their high fat and
cholesterol content. Fat and cholesterol promote heart
disease, cancer, and many other health problems. One can
easily meet the body's protein requirements with plant foods.
It used to be believed that various plant foods had to be
eaten together to get their full protein value, but many
nutrition authorities, including the American Dietetic
Association, have determined that intentional combining is not
necessary.1 As long as one's diet includes a variety of
grains, legumes, and vegetables, protein needs are easily met.
The data on B12 is still coming in, so it is impossible to say
"Its no problem....", however, the latest information suggests
that acquiring enough B12 is not as problematic as it was once
thought. If you are concerned about inadequate B12, there are
many foods which are fortified with B12, in addition to vitamin
pills. Here is the most recent information:
From the book:
Simply Vegan: Quick Vegetarian Meals, by Debra Wasserman and
Nutrition Section by Reed Mangels, Ph.D., R.D.
Published (1990/1991) by the Vegetarian Resource Group,
P.O. Box 1463, Baltimore, MD 21203, (410) 366-VEGE.
ISBN 0-931411-05-X
Vitamin B12
Summary: The requirement for vitamin B12 is very low.
Non-animal sources include Nutri-Grain cereal (1.4 ounces
supplies the adult RDA) and Red Star T-6635+ nutritional
yeast (1-2 teaspoons supplies the adult RDA). It is
especially important for pregnant and lactating women,
infants, and children to have reliable sources of vitamin
B12 in their diets.
Vitamin B12 is needed for cell division and blood formation.
Plant foods do not contain vitamin B12 except when they are
contaminated by microorganisms. Thus, vegans need to look to
other sources to get vitamin B12 in their diet. Although the
minimum requirement for vitamin B12 is quite small, 1/1000 of a
milligram (1 microgram) a day for adults, a vitamin B12
deficiency is a very serious problem leading ultimately to
irreversible nerve damage. Prudent vegans will include sources
of vitamin B12 in their diets. However, vitamin B12 deficiency
is actually quite rare even among long-term vegans.
Bacteria in the human intestinal tract do make vitamin B12.
However, the majority of these bacteria are found in the
large intestine. Vitamin B12 does not appear to be absorbed
from the large intestine.
Normally, vitamin B12 is secreted into the small intestine
along with bile and other secretions and is reabsorbed, but
this does not add to the body's vitamin B12 stores. Since
small amounts of vitamin B12 are not reabsorbed, it is
possible that eventually vitamin B12 stores will be used up.
However, we may be quite efficient at re-using vitamin B12
so that deficiency is rare.
Some bacteria in the small intestine apparently produce
vitamin B12 which can be absorbed. This is one possible
explanation for why so few cases of vitamin B12 deficiency
are reported. Perhaps our bacteria are making vitamin B12
for us.
At this time, research is continuing on vitamin B12
requirements. Some researchers have even hypothesized that
vegans are more efficient than the general public in
absorbing vitamin B12. Certainly for other nutrients, such
as iron, absorption is highest on low dietary intakes.
However, these are only speculations. We need to look for
reliable dietary sources for vitamin B12 until we can
determine whether or not other sources can supply adequate
vitamin B12.
Although some vegans may get vitamin B12 from inadequate
hand washing, this is not a reliable vitamin B12 source.
Vegans who previously ate animal-based foods may have
vitamin B12 stores that will not be depleted for 20 to 30
years or more. However, long-term vegans, infants,
children, and pregnant and lactating women (due to increased
needs) should be especially careful to get enough vitamin
B12.
Few reliable vegan food sources for vitamin B12 are known.
Tempeh, miso, and seaweed often are labeled as having large
amounts of vitamin B12. However, these products are not
reliable sources of the vitamin because the amount of
vitamin B12 present depends on the type of processing the
food undergoes. Also, Victor Herbert, a leading authority
on vitamin B12 states that the amount on the label cannot be
trusted because the current method for measuring vitamin B12
in foods measures both active and inactive forms of vitamin
B12. The inactive form (also called analogues) actually
interferes with normal vitamin B12 absorption and
metabolism. These foods may contain more inactive than
active vitamin B12.
The RDA (which includes a safety factor) for adults for
vitamin B12 is 2 micrograms daily. Two micrograms of
vitamin B12 are provided by 1 teaspoon of Red Star T-6635+
yeast powder or 1-1/2 teaspoons of mini-flake yeast or 2
rounded teaspoons of large-flake yeast. Of course, since
vitamin B12 is stored, you could use larger amounts of
nutritional yeast less often. A number of the recipes in
this book contain nutritional yeast.
Another alternative source of vitamin B12 is fortified
cereal. Nutri-Grain cereal does contain vitamin B12 at this
time and 1.4 ounces of Nutri-Grain, or a little less than 1
cup, will provide 2 micrograms of vitamin B12. We recommend
checking the label of your favorite cereal since
manufacturers have been known to stop including vitamin B12.
New labeling laws do not require labels to include the
actual amount of vitamin B12 in a food. However, added
vitamin B12 will be listed under ingredients and you can
write to the company inquiring about the amount of vitamin
B12 in a serving.
Other sources of vitamin B12 are fortified soy milk (check
the label as this is rarely available in the US), vitamin
B12 fortified meat analogues (food made from wheat gluten or
soybeans to resemble meat, poultry or fish) [Midland Harvest
products contain B12.], and vitamin B12 supplements. There
are vitamin supplements which do not contain animal
products.
The word was invented by the UK Vegan society in the 1940's They
pronounced it "vee-gn". This is the most common pronunciation in
the UK today. No one can say this pronunciation in "wrong", so
this is also the politically correct pronunciation.
In the US, common pronunciations are "vee-jan" and "vay-gn" in
addition to "vee-gn", though the American Vegan Society
says the correct pronunciation is as per the UK.
The UK, and US and other places have other pronunciations.
This is sometimes a touchy subject, so be prepared to change your
pronunciation....
Unfortunately there is no simple answer to this. Many Companies
allow individual stores to decide part of their menu, or the
ingredients used. In general, you should:
1. Ask for a nutrition information booklet. Asking an employee may
not be enough.
2. If the food in question contains an undesired element, ask if
it can be substituted for, or deleted altogether.
3. Fill out a comment card, if you think their menu does not have
enough selection. If the company receives enough of these, they
may decide to follow up on them.
4. Note that Taco-Bell do not use lard anymore in their cooking.
Yes, rumours abound about maple syrup containing pork fat.
The US vegan society has checked all known sources and found
that they are all suitable for vegans.
|
|