Following a recent documentry about in depth studies done on the effects of animal proteins on artherogenesis and carcinogenesis (edition.cnn.com/2011/HEALTH/08/19/heart.attack.proof.diet/index.html ), my husband and I have decided to drop at least 90% of all animal products from our diet. We may in time end up on a 100% plant based diet depending on our own experience and on future scientific evidence for or againt this lifestyle.
The Science in this study is solid and although following the nutritional advice to cut out all animal products at least minimise refined processed food and added oil if not cut them out altogether, sounds like the worst buzz-kill to your quality of life (and even ruffles the feathers of the most health concious vegetarians) it is the long awaited good news which promises to reduce our general risk of ever developing cancer, diabetes or cardiovascular disease down to a staggering 1% (from the established 20% due to unknown causes, including genetics, of cancer thus far quoted in the literature). This is othetwise known as Dr Esselstein's plant-based whole foods diet or the Fork over Knife diet.
Thanks to my husband's keen powers of research, a year on from adopting alternate day fasting to reduce IGF blood levels and other physiological
risk markers for diabetes, cardiovascular disease, and cancer, I am once again compelled to change my life for the cause. Except this time, I am taking my whole family with me on this journey.
As a scientist I cannot ignore the staggering results achieved by Dr Esselstyne (heart surgeon) and Dr Cambell (co-auther of "The China Study" ), who themselves are living proof of a long and healthy life, treating cancer and heart patients not with drugs or surgery but with food!
The combination of decades of epidemiological and controlled nutritional studies done on large population samples from various populations across the globe, including effects of migration and affluence on total protein intakes and protein sources and its strong correlation with liver disease, various cancers and cardiovascular disease together with the reversal of risk factors, physiological symptoms and morphology achieved in patients who adopted the Esselstyn diet, and finally the significantly strong corrolations between percentage milk or egg protein intake and cancer incidences in mice are irrefutable. Furthermore the biological mechanisms establishing a causal link has been established by neurologists and other scientists cited in the documentary. So here we are once again persuing the priviledge of enduring health by taking responsibility not only for our own bodies but also for our planet. And yet again, the answer lies with food.
I have just been to Asda to study the range of convenience meat replacements available to vegans. The result was very interesting.
Firstly, I know we should be aiming for a 6-10% of calories from protein, according to Dr T Colin Cambell 's findings, (which works out at an average 10g of protein for a 500 calorie meal ..a typical non-dieting lady's meal). But what fat intake should we be aiming for? I know we have to keep it low, but while this is easily done with lean cuts of meat, most vegen alternatives rely more heavily on fat for binding, texture and flavour.
I therefore aimed for a max of 10g of fat from the high protein vegetable source with 5g (half tablespoon per person) to spare for cooking or from other food components such as reduced fat houmous, soy yoghart, salad dressings, olives, and seeds (eg in multigrain bread ). 15g of fat in a 500 calorie dinner is comfortably achievable and yeilds 27% of calories from fat which is towards the bottom end of the DV range recommended by the US FDA. If this figure is too high by 'Fork over knife' standards it can be further diluted by a lower fat breakfast (eg a small bowl of oats porridge with soya milk and raisins plus a slice of toast with peanut butter...sounds great!)
The other way is not to include added oils in the meal eg serving the product with a light tomato relish, or soy yoghart which is low in fat and kidney beans with rice, to name but one of many tasty low fat options available. This brings me back to the point of compensating to balance the diet rather than sticking to hard and fast rules.
Before I explain my choices in product here are some reference values:
A 500 calorie meal should be split up between high carb source, high protein source and total fat as follows: protein source approx.150, fat 100-150, carbs 200-250 calories.
It is easier to think of the nutritional value of a food in terms of the grammes of nutrient per 100 calories consumed. So our biggest plant protein providers should be able to pack a punch worth approx 5g of protein per 100 calories (this is equivalent to 1 tablespoon of peanut butter or half a cup of kidney beans both of which must be eaten with other plant proteins to complete the set of amino acids required by the human body).
Fiber content can be used as an index of how wholesome a food is, for the reasons outlined in the "Forks over knives" documemtary. Aim for approx 3g of fiber per 100 calories.
To cut a long story short, after an hour pouring over nutrition data, ingredients lists and prices, I came away with 4 products which I was satisfied with, all of which contain absolutely no animal products including egg and milk, as well as no hydrogenated fats and no artificial ingredients. They would only however get an amber code in the Fork Over Knife diet.
They are as follows, starting with the best :(advantages are denoted with a + in front, disadvantages with a -)
1. Asda's Chosen by you "Moroccan Spiced Vegetable Quarter Pounders (+sunflower oil explicitly listed as the oil used, -high fat content means you have to consume 180 calories to get 6.5g of protein)
2. Birds eye vege fingers (+which I know will go a long way towards helping the kids adapt.-vegetable oil used however is not named which is a worry as this could be palm oil.)
3. This came from the packet section ie Asdas meat free savory mince. +versatile and textured soy protein yeilds a whopping 13g per 100 calories at 74p a packet (2-4 servings depending on whether you stretch it with kidney beans for example)+ high fibre and low fat) .
-lots to be done to transform into something edible including added fat. -nutrition data for portion size does not tie up with nutrition data per 100g .QUALITY of cooked product is yet to be determined.
Last but not least another packet mix for £1 from the well reputed Asdas chosen by you range + still only £1.20 for 3-4 portions +with textured soy and the corresponding high protein level in adition to its child friendliness. +target fibre levels, + there is a grill option to lower the fat content.-the only downer is there must be one is that the oil source is again not specified.
BIG SURPRISES
Apart from the steeply priced tofu and falafel (my husband has found these cheaper to buy from London stores Fresh and Wild and Wholefoods) some Cauldren products, all Quorn and many Linda Macartny products do not qualify not just by Dr Esselsteins standards but by mine. (cost nowithstanding). What I haven't told is that I intend to modify the diet not only to make it more practical cooking-wise and child friendly, at least until we are better at it. I will also be drawing from the massive volume of evidence on good and bad fats, the impact of reduced calorie intake in the form of fasting or otherwise and positive effects of other lifestyle choices such as exercise. I believe that all good science works together synergistically to unravel the mysteries of the human body.
With this in mind I challenge you to make the right choice for you and your family.
Note that the jury is still out on the taste of the chosen products and quality when cooked. Also although added sugar was not an issue in the foods studied (all below 5g per 100calories..another bench mark of mine), I did not take salt content into account. This will be addressed another time when we are better at the diet and besides, a high sodium level could be compensated for by not adding salt to the rest of the meal.
This is day 1. I can't wait to try the myriad of delicious recepes available on-line. I just hope I can make the time and that the transition will not cause undue stress to the family.
Watch this space.
