Food confusions

Janice Carter Lifestyle Medicine Coach Common misconceptions in food conversations

As a Lifestyle Medicine Coach, I spend time with many clients who have diabetes, high blood pressure, high cholesterol, heart disease, and obesity. I enjoy teaching my clients that their fork can be more powerful than the prescription pad when it comes to preventing and reversing chronic diseases. These conversations usually uncover some common misconceptions about food and nutrition. Here are five myths that I hear almost every day, from clients and friends alike: "I need to eat more protein"

Many people don’t realise that the average Kiwi consumes more than twice the Recommended Dietary Allowance (RDA) of protein, most of it from animal products. Unfortunately, animalbased proteins have been shown to promote faster growth, not only of normal cells but of cancer cells, and have been linked to a variety of cancers as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones.

Plant foods contain plenty of protein, and a whole-foods, plantbased diet actually provides exactly what’s recommended in terms of protein requirements – about 8-10 per cent of total daily calories from protein. This happens naturally when people eat a diet of diverse, whole plant foods – there is no need to count grams of protein! And unlike animal proteins, plant proteins from whole foods are not associated with cancer or other chronic diseases. In fact, these foods actually prevent many of the diseases we see today!

Chicken, turkey, fish, and eggs are not healthy sources of protein. They all contain significant amounts of cholesterol and saturated fat, in many cases as much as beef, so they are not “heart healthy” foods. Plant-based sources of protein contain zero cholesterol and far less saturated fat. Chicken and turkey usually contain antibiotics, pesticides, and faecal contaminants, and have been associated with salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and eggs have been associated with an increased risk of diabetes. Almost all fish contain mercury, which can cause neurologic and cognitive problems; many also contain polychlorinated biphenyls (PCBs), a toxin associated with cancer. Eggs cause intestinal bacteria to make a substance called TMAO, which can trigger heart attacks and other cardiovascular events.

Whole plant foods supply plenty of protein, and they don’t come packaged with cholesterol or high levels of saturated fat. Instead, their protein is bundled with fibre and many necessary nutrients! Great plant-based sources of protein include lentils, chickpeas, black beans, kidney beans, soybeans, and quinoa. Green vegetables such as spinach, silver beet, broccoli, and peas are also quite high in protein per calorie. But remember, it’s not necessary to seek out plant foods high in protein, since a varied whole-food, plant-based diet will naturally provide enough protein, without special effort. "I need to drink milk to have strong bones.”

Many people equate dairy with calcium, strong bones, and the prevention of osteoporosis (low bone density). Generations of advertising slogans courtesy of governmental propaganda have perpetuated this idea. However, dairy isn’t the answer here. Many studies show that dairy products actually increase the risk of fractures related to osteoporosis!

The biological purpose of cow’s milk is to support the rapid growth of a calf. Humans have no nutritional or medical need to consume the milk of cows or any other nonhuman species. Cow’s milk has significant levels of female hormones, and usually contains antibiotics, pesticides, saturated fat, and cholesterol — substances that definitely do not do a body good! Dairy has been specifically linked with prostate, ovarian, and uterine cancer, as well as heart disease and early death.

The best sources of calcium come from the earth, in foods such as kale, broccoli and leafy greens, sesame seeds and other seeds. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones. Beans are an especially good source of calcium, because they are also high in phytates, antioxidant compounds that enhance mineral absorption (despite common perception to the contrary) and thus protect bone density.

Many brands of soy milk, almond milk, orange juice, and tofu are fortified with calcium and vitamin D, just as cow’s milk is artificially fortified with these nutrients. However, there is no need to specifically target calcium sources in the diet; a diverse, wholefood, plant-based diet will provide all of the calcium you need. "I can’t eat carbs”

Many people are mistakenly led to believe they should avoid carbohydrates, particularly for weight management and diabetes control. Instead, they focus on proteins — especially animal proteins — and fats. Sadly, this approach actually increases the risk of chronic disease and death, and it deprives people of the numerous nutrients found in carbohydrate-containing foods.

It is true, however, that not all carbohydrates are created equal. Refined, highly processed carbohydrates raise triglycerides, promote weight gain, and push up blood sugar. On the other hand, starches that come from whole grains bring fibre, essential fatty acids, B vitamins, zinc, and protein into our diets and provide an

excellent source of energy. Beans, legumes, starchy vegetables, and fruits are other healthy carbohydrate sources. Balancing these foods with non-starchy vegetables is an optimal way to eat for weight loss, diabetes control, and reversal of heart disease. "Healthy food is too expensive.”

You don’t need to shop at a gourmet health food store to find nutritious foods. Actually, some of the healthiest foods are the least expensive, and they are readily available at most grocery stores and many local farmers’ markets. Beans, lentils, brown rice, and frozen vegetables are usually inexpensive, especially when bought dried and in bulk. Organic fruits and vegetables can cost more, but eating nonorganic plant-based foods is still more nutritious than eating meat, chicken, fish, eggs, and dairy, organic or otherwise.

Even when processed foods and animal products are sold cheaply, they are expensive in terms of the cost to your health. What you may save now, you could end up spending later in pharmacy co-payments and medical bills! "So how do I get my calcium?"

Milk equals strong bones, or at least that’s the false myth that I grew up believing. Now that I know that dairy is actually a hindrance to maintaining healthy bones and overall health,20 years ago I turned to plants to get my calcium intake. The good news is by changing my diet to a plant-based diet, I haven’t become weak and fragile without a glass of cow’s milk or cup of yogurt a day. This is a huge surprise to most people, considering I live in a country that is founded on beef, sheep and dairy.

Calcium is a nutrient derived from the soil and is an important nutrient you need to maintain a healthy nervous system, healthy blood pressure levels, strong bones and teeth, and to prevent osteoporosis. I figure, why not just get it straight from the source (plants) instead of making the poor cow suffer in the meantime (and paying for it with my own dollars)?

Calcium is found abundantly in so many plant-based foods, many of which might surprise you. You don’t need to worry about getting enough on a plant-based diet since most all plant food sources of calcium are easy to absorb. They contain other nutrients that provide your body with bone and heart support, and best of all, they aren’t acidic like dairy. Highly acidic dairy foods and other animal foods actually break down your bones and contribute to a large number of health problems.

Eat more of these plant-based sources of calcium and ditch the dairy for good!

COLLARDS: Leafy greens and cruciferous vegetables, are by far one of the best sources of calcium. There are 268 milligrams in every cup of cooked greens. They are also an excellent source of vitamins A, C, K and Iron. FIGS: About eight to ten dried figs contain as much calcium as one glass of milk. Not too shabby for such a delicious little dried fruit. Figs are also a great source of fibre, iron, and potassium. ALMONDS: Almonds are another top source of calcium, along with magnesium and fibre. They even contain protein and heart-healthy fats to boot. You can make your own almond milk or almond butter.

FORTIFIED PLANT BASED MILKS: Plant-based milks like soy, almond, oat milk are all great sources of calcium. They’re fortified with soil-based calcium and can help up your intake in a delicious way. Most plant-based milks contain over 30 percent of your daily calcium, while some have almost 50 percent more than dairy milk. I find it’s easy to get enough of these delicious milks by using them in smoothies and on porridge. Rotate them weekly so you get a variety of nutrients.

BROCCOLI: Many people are surprised to learn that broccoli is a fantastic source of calcium, containing 180 milligrams in just one cup of cooked broccoli. Eating a cup, a day can easily help you increase your calcium intake to ensure you get enough. Not a fan of steamed broccoli? Sneak a couple florets into your next smoothie recipe or even your next batch of veggie burgers.

PUMPKIN: Butternut squash is a true superfood in every way.

It’s packed with fibre, Vitamin A and contains 84 milligrams of calcium, which is almost 10 percent of your daily needs.

KALE: One cup of kale contains 94 milligrams of plant-based calcium, along with magnesium, fibre, chlorophyll, vitamin A, iron, and vitamin C. Not that we need another reason to eat kale, but it never hurts to have yet another to adore this leafy green, right? Try some kale recipes.

CHIA SEEDS: This comes as no surprise. Chia seeds contain yet another nutrient that makes them a true superfood. Chia seeds are loaded with calcium and yield many benefits as a result.

Chia contains roughly 177 milligrams per two tablespoons, which is 18 per cent of your daily needs. That’s incredible for such a tiny seed! Adding a tablespoon twice a day to your smoothies, oatmeal and salads is a great way to ensure that you get enough. Chia seeds swell up when they come in contact with moisture and are a wonderful way to feel full for longer which results in not needing to snack and consuming less calories.

Other great sources of calcium include: oatmeal with 105 milligrams, and soy beans with 261 milligrams. You’ll need 1000 milligrams of calcium to reach your daily quota without a supplement, so eat as many plant-based sources of calcium to get this important nutrient into your diet without an ounce of dairy needed.

ROASTED PEAR WITH CASHEW CARDAMOM CREAM

This delicate desert, full of flavour. An entertainment must. by Catherine Barclay

INGREDIENTS - Cashew cream

1 cup 1/4 cup 1 tsp 1/8 tsp 1/8 tsp 1/4 cup 1/2 raw cashew nuts maple syrup lemon juice ground cinnamon ground cardamom soy milk vanilla bean

INGREDIENTS - roasted pear

4 2 Tbsp 1 Tbsp 1/2 1 tsp 1/4 water medium ripe pears maple syrup lemon juice vanilla bean ground cardamom cup water

INGREDIENTS - to serve

4 1/4 cup 1/4 cup dried apricots, finely chopped raisins walnuts, finely chopped

METHOD

1. Preheat oven to 180°C. 2. Place the cashews in hot water and set aside. 3. If the vanilla bean is dried, soak it in boiling water for at least 15 mins to soften. 4. Drain the vanilla bean and cashews, cut the bean in half and add half to a blender along with the cashews and all the other cashew cream ingredients. 5. Blend until creamy and smooth, set aside. 6. Mix the maple syrup, lemon, and cardamomin a bowl. 7. Cut the pear in half, remove the inner core and mix in the syrup. 8. Place the pears face down in an oven proof dish. Pour the remaining syrup over the pear, and add water to the bottom of the dish. 9. Roast for 20 minutes, then turn the pear over and baste it with juices from the pan. Continue to roast for a further 20 minutes. 10. To serve, spoon the cashew cream evenly over four plates, place two pears each on top of the cream and sprinkle with the apricot, raisin and walnut mix.

APPLE OR APRICOT CREAM

Another cashew cream idea is using stewed fruit with cashews and vanilla. Try two small cups of either stewed apple or apricot in juice (drained) with 1/2 cup of cashews (soaked to soften; see above) and 1 tsp of vanilla. Blend and enjoy! This tip is from Lorraine Curtis, who does an inspiring service of guiding people on a WFPB journey through the Drury Auckland CHIP programme.