 |
 |
|||||||||||||||||||||||
 |
|
|||||||||||||||||||||||
 |
||||||||||||||||||||||||
|
Calcium intake is better for vegetarians Calcium deficiency in vegetarians is rare, and there is little evidence to show that low intakes of calcium give rise to major health problems among the vegetarian population. One recent study has shown that vegetarians absorb and retain more calcium from foods than do non-vegetarians . Other studies cite lower rates of osteoporosis in vegetarians than in non-vegetarians. -- Position of the American Dietetic Association: Vegetarian Diets Dairy calcium is not needed to prevent osteoporosis. Most Chinese consume no dairy products and instead get all their calcium from vegetables. While the Chinese consume only half the calcium Americans do, osteoporosis is uncommon in China despite an average life expectancy of about 70 years, just five few years less than the American average. From The New York Times SCIENCE Tuesday, May 8, 1990 Jane E. Brody The Influence of Excessive Protein Calcium needs appear to be influenced by both protein and sodium intakes. (High protein diets seem to markedly increase the amount of calcium lost from the body every day 1,2.) In fact, when young adults had a protein intake of 48 grams per day (slightly lower than the current RDA) they had no net loss of calcium, even though the amount of calcium in their diet was as low as 500 milligrams daily3. References: 1. Zemel MB: Calcium utilization: Effect of varying level and source of dietary protein. Am J Clin Nutr 1988; 48: 880-883. 2. Kerstetter JE and Allen LH: Dietary protein increases urinary calcium. J Nutr 1990; 120: 134-136. 3. Linkswiler HM, Zemel MB, Hegsted M, Schuette S: Protein-induced hypercalciuria. Fed Proc 1981; 40: 2429-2433. What about osteoporosis? Don't vegans need extra calcium to prevent osteoporosis? In osteoporosis, bones become porous and fragile. The Dairy Council leads us to believe that milk is essential to prevent osteoporosis. In reality, many other foods besides milk (see table 7.1) provide calcium, often without the high dose of protein seen in milk. Researchers studied close to 78,000 women and 43,000 men and found that higher intakes of calcium rich foods during the adult years did not reduce risk of fractures 1-2 . Many factors lead to osteoporosis and there are a number of possible explanations for these findings. (see other chapter titled “Osteoporosis” for additional info) References: 1. Feskanich D, Willet WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: A 12 year prospective study. Am J Public Health 1997; 87: 992-997. 2. Owusu W, Willett WC, Feskanich D, et al. Calcium intake and the incidence of forearm and hip fractures among men. J Nutr 1997; 127: 1782-1787. Tofu and Other Sources of Calcium When you realize that there is as much calcium in 4 ounces of firm tofu or 3/4 cups of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth. Alternatives to Milk? Try Soy Milk Substitutes – Dietary Guidelines Advisory Committee recommended in 2000, that “soy beverages be included as an option in the milk group”. Cows milk has more than 9 times as much saturated fat as soy beverages. Soy beverages are cholesterol free while cows milk contains 34 mg per cup.
Actual number of adults worldwide who do not drink milk: 65% P. 106-107 from the Food Revolution by John Robbins Milk Alternatives Nutritional Comparisons Excerpts from UC Berkeley Wellness Letter, October 2008 Mooove Over, Elsie Cows milk is a good source of protein, calcium, potassium and vitamin D. But you can also drink "milk " made from nuts, rice, soy, even oats and hemp. These beverages are not nutritionally equivalent to dairy milk, but each has something to offer, especially if fortified. And they can be good choices if you are lactose intolerant (that is, have trouble digesting milk sugar) or just don't like milk. Soy Milk: Made by soaking, crushing, cooking and straining soybeans, some soy milk's provide as much protein as cow's milk, as well as B vitamins, Phosphorus, iron, magnesium, copper, potassium, and often some fiber ( dairy milk has none ). Soy milk also contains a isoflavones, potentially helpful plant chemicals. Though the FDA allows a health plan that soy protein lowers blood cholesterol, recent studies have found little, if any of, effect. Nut Milk: Often made from ground almonds or Hazel months, nut milk's have little protein, but are relatively low in calories and provide the nutrients in nuts --- including vitamin E, manganese, magnesium, and copper. The amount of fat in the milk is unsaturated and thus heart-healthy. Rice Milk: Consisting mostly of carbohydrates, rice and milk is low in protein and fat ( some have added vegetable oil ). Though usually made from brown rice, the " milk " has no fiber and is then in consistency. It's naturally sweeter than other nondairy beverages and least likely to cause allergies. Oat Milk: Made from oat groats ( oats that have been cleaned, toasted, and hulled ), oat milk contains about half the protein of cow's milk . Oat bran may be added as a source of fiber. It's slightly sweet with a thin consistency, similar to skim or 1% milk. Hemp Milk: From the seeds of the industrial hemp plant ( varieties of cannabis sativa grown for food and textile uses ) hemp milk supplies protein, omega-3 fast similar to those in flaxseeds, and other helpful on saturated fats. Unlike the cannabis plant that produces marijuana, foods made from hemp contain only trace amounts, if any, of this psychoactive compound. The crop is banned in the U.S., but processed and foods can be imported legally, mostly from Canada. And is considered the eco-friendly because it needs little water and no pesticides. Don't have a Cow If you drink a nondairy beverages in place of cow's milk look for ones with added calcium and vitamin D. Many are also fortified with B12, (an advantage for vegans who may not get much B12 in their diets) and other nutrients. Most nondairy beverages are sweetened with sugar ( such as it evaporated cane juice, rice syrup, or barley malt ), which increases calories. Chocolate and other flavored beverages had even more sugar than " plain " or "original " one's --- the equivalent of as much as 5 tsp. a cup --- and up to 170 calories. Compare labels. Unsweetened versions have as few as 35 calories a cup. Though the fat in these beverages is h of healthy on saturated fat, nonfat versions have fewer calories. Nondairy beverages, including soy milk, are not replacements for infant formula. What about coconut milk? Made from graded and squeeze cocoanuts " meat ", this super-high-calorie, high-fat nondairy beverages is not for drinking straight up or for serial, but can be used in small amounts, including. " Light " coconut milk has half the fat and calories. From UC Berkeley Wellness Letter, October 2008 Table 7.1: Calcium Content of Selected Vegan Foods
*Read the label on your tofu container to see if it is processed with calcium sulfate or nigari Sources: Composition of Foods. USDA Nutrient Data Base for Standard Reference, Release 12, 1998. Manufacturer's information. For additional reasons why Cow's Milk is not the greatest thing to drink, check: http://dumpdairy.com/ |
 |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
FoodAwareness.org | FoodAwareness@bellsouth.net | (901) 737-2595
| Site Map |