The shocking truth about many "healthy" diets

Attention "healthy" eaters: Your diet may not be as healthy as you think. 

We tend to make certain assumptions about diet: If it's organic (or all-natural), it's good for you.  A meatless diet is a healthy diet.  Vegans are all skinny.

People, it ain't necessarily so.  Junk food comes in all varieties, including organic, raw, and vegan. And simply eliminating certain foods or classes of foods from your diet does not automatically yield a balanced, nutritious diet.

My colleagues who practice nutrition counseling are reporting an uptick in the number of obese vegan clients, including children.  Their diets are found to be extraordinarily high in sugar, fat, refined carbohydrates and highly-processed junk food.  Ironically, many vegans don't eat anywhere close to the recommended servings of fruits and vegetables. 

Scientists also make false assumptions about "healthy" diets.  A study recently published in the International Journal of Obesity notes that "A food pattern rich in vegetables is associated with lower risk of obesity and non-communicable chronic disease in Western countries."

However, the researchers went on to discover that in certain parts of China a diet rich in vegetables is linked to increased rates of obesity. Why?  The researchers concluded that it's because all those healthy vegetables are stir-fried in oil, which makes these vegetable-rich diets higher in calories. 

But as Dave Dixon points out in his blog, the vegetable-rich diets weren't all that much higher in fat or calories. They were, however, substantially higher in refined carbohydrates. Whatever the explanation, it's clear that eating more vegetables doesn't necessarily make your diet healthier.

Or, consider this recent study published in the American Journal of Clinical Nutrition, which found that a "Prudent" diet pattern (higher in low-fat dairy, whole grains, fruit and fruit juice, legumes, and vegetables) was associated with an increased risk of breast cancer. A "Mediterranean" diet pattern (higher in liquor consumption, poultry, seafood, vegetables, salad greens, and high-fat salad dressings) was associated with a lower risk of breast cancer.

This is, of course, a very surprising result that contradicts previously findings. Investigators acknowledge that more research is needed to figure out what it was about the "Prudent" diet pattern that seems to have contributed to higher breast cancer risk in this study.  But the fact that scientists chose the value-loaded word "prudent" to describe this dietary pattern demonstrates that they are making certain assumptions about what makes diets healthy.

My real point here is this: We tend to think that our healthiest habits (such as eating a lot of vegetables or not eating meat) characterize the quality of our entire diet. Some might argue that it is our worst habits (such as drenching those vegetables in oil or eating a lot of junk food) that actually characterize the quality of our diets.

I'll take the middle road: You've got to look at the whole picture to really see what's going on.

Here are the take home lessons for all of us:

1. Vegans, vegetarians, raw foodists, and "health-food" aficionados still need to pay attention to the amount of calories, fat, and refined carbohydrates in their diets and to maintain a healthy body weight.

2. Just because foods are organic, natural, vegan, or raw does not mean that they aren't fattening or that they are nutritious.

3. Even if all the foods in your diet are healthy ones, your diet is only healthy if it is balanced. Using Nutrition Data's diet tracking tools can help you ensure that your diet is balanced and meeting your nutritional needs.

Your thoughts?

Summer Travel Part 2: Gluten-Free on the Road

Yesterday, I had some tips to help keep summer travelers on track with their healthy eating plans.  But for those who are gluten-sensitive, the challenges are even greater.  Gluten is found in many grains so most baked products are out. But it also sneaks its way into condiments, flavorings, additives, and most processed foods, so vigilant label reading is a must.

(Here is a list of foods and ingredients considered unsafe for those with gluten sensitivities from celiac.com and another helpful guide from the Celiac Sprue Association.)

The world is becoming a slightly friendlier place for the gluten-insensitive, though.  Cheryl Harris, a dietician specializing in gluten sensitivities has compiled some great tips for traveling gluten-free, including directories of restaurants with gluten-free options.

Raw food diets: Pros and cons

I'll just say right up front that I have no desire to "convert" any raw food enthusiast away from their practice. Most raw foodies claim that they feel better on a raw food diet than they ever have before and far be it from me to argue with success.

However, there are claims that are often made in regards to raw food diets that I think lack scientific support. The one I see most often is that you benefit from enzymes that are destroyed by the cooking process. On the other hand, very few of these enzymes survive the extremely acidic environment of the stomach, so I'm not sure how big a deal this really is.

There's no doubt that cooking (exposure to heat and water) can reduce the vitamin and mineral content of foods. (See our Effects of Processing page for details.) Then again, exposure to light and air can also reduce vitamin content.

Some nutrients, notably lycopene, in tomatoes, are actually rendered more absorbable by cooking. Other nutrients, such as proteins and starches, are made more digestible through cooking. 

In addition to the nutritional advantages of some cooked foods, there are also considerations of safety and convenience.  Eating raw meat and eggs increases your risk of food-borne illness. And producing "cheese" and "mayonnaise" out of nuts and seaweed requires a fair amount of commitment and time. 

Some have also noted that raw food diets tend to be shockingly high in fat because of extensive use of nuts and seeds to substitute for, well, everything. On the other hand, raw food diets are also notable for what's missing: all the processed junk food!

My take: You can certainly appreciate the benefits of raw foods (especially raw fruits and vegetables) as part of a diet that also includes cooked foods, which offer certain benefits of their own. 

Your thoughts?

Meet Troy: A Body-builder goes vegan

  Troy Loferski first got interested in body-building during his college years. Back then, he says, he had a typical body-builder’s approach to nutrition. “I was focused entirely on macronutrients: how much protein, carbohydrate, and fat I was getting. I ate a lot of tuna, eggs, whey protein, and whole grains, but hardly any fruits and vegetables.  I’d read that they were so filling that they made it difficult to consume enough calories to support muscle gains.”

Troy became absorbed by his career and drifted away from training. With his 30th birthday looming, though, he decided in the Fall of 2007 that he wanted to get back in shape. This time around, however, some things had changed.

“I’d been thinking about adopting a vegan lifestyle. Initially, it was for ethical reasons but the more I looked into it, the more I was convinced that the vegan diet was also the ultimate healthy diet and great for longevity. And, of course, there’s a huge emphasis on fruits and vegetables and all the micronutrients and phytochemicals they provide.

“So, I wanted to pursue this healthy diet but I also wanted to start body-building again. At first, I wasn’t sure if it would be possible to do both. But I found a vegan body-building site [veganbodybuilding.com], and then I found Nutritiondata.com.

Troy last year (before becoming a vegan) and now:

“I just kept plugging different foods into the tracking tools to find the combinations that would provide the optimal balance of macronutrients and micronutrients.  I used the Nutrient Search Tool to find foods that had a certain nutritional profile. For instance, that’s how I discovered chia seeds, which I now eat almost every day. I didn’t even know you could eat them…I thought they were just for chia pets! They are a great source of omega-3 fats.

“I still log in everything I eat on most days. The tools on ND are fantastic, especially the pantry and the custom entry tool. The caloric ratio pyramid shows me my macronutrient ratios and the total consumption report helps me track all the micronutrients.

“I eat about 3,800-4000 calories per day with a ratio of about 55% carbs, 20% protein, and 25% fat. That’s way less protein than most body-builders eat—most of them don’t believe it’s possible to do what I’m doing. But my strength and energy levels are fantastic and I feel terrific. Plus, I know that this diet is also really healthy for me over the long-term. My friends and family were a little skeptical about me becoming a vegan, but now that they see how healthy I am, they are very supportive.

“Eating that many calories on a vegan diet can be a challenge. Fruits and vegetables are micronutrient rich but not macronutrient rich. It ends up being a lot of food. I drink 2-3 green smoothies a day, made with pea protein powder, flax or chia, nuts, fruit, and greens. They are 600 or 700 calories each (and no chewing!) so they help me meet my caloric needs. Usually I get about 200% or more of the DV for all the vitamins and minerals, except for sodium, which is usually less than 100%.

“I’m constantly telling other body-builders (and vegans) about Nutritiondata.com. It’s been a big part of making this work for me!”

If you'd like to be profiled as one of our ND Champions, we'd like to hear your story!  Anyone who has used Nutrition Data to make positive changes in their health and lifestyle can be an ND Champion. Click here for details.

Round Up of Good Posts

Here are several interesting posts from health and nutrition blogs this week:

On The Flying Trapeze, Sara Grace explains  "Why I don't bother with Fat-Free Baked Goods."  In a nutshell: they don't taste as good and are not as satisfying. I agree with Sara: I'd rather have one really good treat than a big pile of so-so, fat-free compromises.

On The Weight of the Evidence, Regina Wilshire defends the very low-carb (ketogenic) diet against  negative findings published by Barry Sears (author of the Zone) and colleagues from Arizona State University.  While Sears and Co. conclude that the ketogenic diet increases the risk of osteoporosis, fatigue, and "bad" cholesterol,  Regina points out some weaknesses and inconsistencies in the studies.

On the Diet Blog, J.M. Graham muses on a recent study finding that it costs (a lot) to eat heatlhy foods. Is a healthy diet becoming unaffordable for too many people? I agree with several commenters who point out that buying healthy whole foods (as opposed to organic frozen meals and highly-processed "healthy" snack foods) is one way to keep the cost of eating healthy down.

Resolved to do more healthy cooking from scratch? Jessica Seinfeld's new cookbook, Deceptively Delicious, shows you how to sneak more nutrition into favorite dishes. Her recipe for Macaroni and Cheese (with stealth squash and cauliflower) is profiled by Dana Lilienfeld on our own Diet and Weight Loss Blog. Dana posts a new healthy recipe, with complete nutritional analysis, every day.

And finally, those on gluten-free diets may be feeling a little deprived with all the holiday goodies making the rounds these days. If so, be sure to check out Mike Eberhart's post on his new "Miracle gluten-free baking ingredient." on the Gluten Free Blog.

Gluten-free for the holidays

For the millions of Americans who are gluten-intolerant, the holiday season can be tricky.  Traditional favorites like cornbread stuffing or Grandma's snicker-doodles may be off-limits but there's no need to feel deprived.  There are an ever-expanding range of gluten-free foods and ingredients available to help you develop your own gluten-free holiday traditions.

Karina ("The Gluten Free Goddess") recently posted some great tips for a gluten- and dairy-free holiday, complete with all the trimmings. And if you live in the NYC area, you might want to check out the Culinary Institute of America's special class on gluten-free holiday baking. (The first session is already sold-out.)

Got your own favorite tricks? Post them below.

Calorie Restriction: Life Extension or Self-Starvation?

Cutting calories isn't just for dieters anymore.  A growing number of people are embracing extreme, calorie-restricted diets in the hopes that it will drastically extend their lifespan...to 120 or beyond. (See also "Extreme Calorie Restriction for Long Life"  on MSNBC.com).

Proponents of Calorie Restriction (or CR) typically eat 30-40% fewer calories than it would take to maintain what is generally considered to be a "healthy" weight.  They generally lose quite a bit of weight before stabilizing at a much lower body weight.  The motivation for such extreme deprivation? Animal studies in everything from fruit flies to primates indicate that CR can extend the maximum lifespan of the animal in question as much as 20 or 25%.  There are no human studies verifying that CR will have the same effect on humans, but short-term studies show that CR does reduce biomarkers for aging along with lowering the risk of chronic diseases like heart disease and diabetes.  For many, that's evidence enough.

CR is a difficult lifestyle.  Many who practice it admit to dealing with constant hunger and obsession with food. In a society where every social situation and celebration seems to focus on food, the CR lifestyle can be isolating.  It's also time-consuming.  When you are eating very few calories, it becomes difficult to ensure adequate intake of protein, essential fatty acids, and vitamins and minerals.  There is literally no room for empty calories and meticulous meal planning and tracking becomes a necessity. (Nutrition Data has a big following in the CR community because our dietary analysis tools make it easier to practice Calorie Restriction with Optimal Nutrition, or CRON.)

Whatever its potential benefits, CR is obviously too austere for the vast majority of the (mostly overweight) population. And, predictably, the biotech companies are racing to develop drugs that will mimic the beneficial effects of CR without the deprivation. But in the meantime, CR is attracting more and more baby-boomers determined to forestall the march of time.

What's your personal view on calorie restriction? Would you be willing to put up with daily hunger in exchange for 10, 20, or even 30 extra healthy years?

Opinion Polls & Market Research

Please add any additional comments below.

Anti-inflammatory diet for Crohn's disease

Dear ND,

Thank you so much for your Nutritiondata.com website! I discovered it last week and have learned an enormous amount about nutrition in a short amount of time. I have started to incorporate that information into my own diet and am feeling better already.  I am the primary cook for my fiance who has Crohn's disease and Nutritiondata.com will be an excellent resource. Your website is the first place I've encountered the idea of inflammatory and anti-inflammatory foods. As the problems caused by Crohn's are largely due to inflammation, I assume an anti-inflammatory diet would be something to strive for. Have you heard of people using IF ratings to help keep Crohn's in check?

A. Welcome to Nutrition Data! I'm glad you found us.  Your fiance is lucky to have a partner who cares so much about his health. As you know, Crohn's disease is a inflammatory disorder of the digestive system. Anything you can do to cool the body's overheated inflammatory response should be beneficial. The IF Ratings, which indicate foods inflammatory or anti-inflammatory potential, can help. 

Keep in mind that foods with negative IF Ratings are not necessarily unhealthy. Many wholesome foods, such as whole grains and fruits, have negative IF Ratings. This simply means that a diet consisting of nothing but these foods would tend to have an inflammatory effect.  The idea is to balance these with foods that have positive IF Ratings.   

Any foods that your fiance has been advised to avoid should be avoided regardless of the IF Rating, of course.  An anti-inflammatory diet will not cure Crohn's disease but it may be helpful in conjunction with other treatments to manage symptoms and improve quality of life.

Are there other Nutrition Data users out there dealing with Crohn's disease? What have you found to be helpful?

Fructose sweeteners may increase appetite, arterial damage

We've been talking a lot about blood sugar issues lately, in terms of both diabetes and overall health.  If you're trying to follow a low-glycemic diet to control your diabetes, aid weight loss, or just for general health, then you might have read that fructose (the kind of sugar found in fruit) is better for you than regular table sugar (sucrose).  It probably is, but only as long as it comes packaged in its natural container, whole fruit.

Fructose has the same number of calories as sucrose but a lower glycemic index, which means that it causes a smaller increase in blood sugar levels.  A couple of years ago, agave syrup became popular as a "healthier" sweetener because it contains mostly fructose and has a low glycemic index. But there may be a cloud around that silver lining.

Check out this new research, showing that those consuming fructose-sweetened beverages had higher triglyceride and LDL cholesterol levels than those who drank glucose-sweetened beverages.  Yikes.  As our ND diabetes community knows, those with diabetes are already at increased risk of arterial damage and heart disease. How ironic that the "cure" for high blood sugar levels (in the form of fructose-sweetened alternatives) might be contributing to the problem!

I'm also waiting on the results of a very interesting clinical trial that's currently underway at the University of Washington to compare the effects of drinking beverages sweetened with fructose, glucose, or artificial sweeteners on calorie intake. The researchers are testing a theory that fructose sweeteners may cause people to consume more calories by interfering with hormone signals that tell you when you've had enough to eat.  The study is scheduled to conclude in December 2008. Stay tuned.

Meanwhile, you might want to moderate your consumption of fructose-sweetened products, especially if you've convinced yourself that its low glycemic index makes fructose an "eat as much as you want" food.  It might not be spiking your blood sugar, but there may be other more subtle health effects that make consuming large quantities undesirable.

Ask Monica: How much nutrition is lost through juicing?

Q. I'm wondering how many vitamins and minerals are lost when I juice my carrots, beets, kale etc.  Is everything the same except for the fiber quantity? If not, what kind of vitamins/minerals, etc. are contained in the fiber?

A. Strictly speaking, fiber contains no vitamins or minerals. It is, by definition, indigestible and non-nutritive.  Which doesn't mean that it's not good for you! Fiber plays many important roles in the body, including reducing your risk of colon cancer, and decreasing circulating levels of certain blood fats (like cholesterol) and hormones. It's also a valuable weight loss aid, as we dicussed in this post.

But you may still be throwing some of the nutrition away in the pulp from your juicer. It depends on how much juice is extracted (i.e., how dry the pulp is). 

If you compare the nutritional value of one raw orange, and the juice from one raw orange, you'll see that the fruit not only contains more fiber than the juice but also more vitamin C, vitamin A and calcium. (It's not clear what kind of juicer they used, however.) And for citrus fruits in particular, even the best juicer leaves behind valuable flavonoids that are found not in the juicy part of the fruit but in the pith and even the peel.

Juicing still has its (passionate) advocates. They feel that fresh, raw juice (no fiber or pulp) is easier for the body to digest and is a concentrated source of nutrients. It's also a concentrated source of high-glycemic sugar (especially fruit, carrot and beet juices).  Others advocate "whole food juicers," which are essentially super-blenders that can liquify whole fruits and vegetables. The argument there is that you get ALL the nutrients, plus the health benefits of the fiber, which also helps slow down the absorption of the sugars in the juice.

I have both kinds of juicers.  If I have a hankering for fresh grape or watermelon juice, or my favorite juice-bar cocktail (carrot-beet-apple-ginger), I use the centrifugal juicer.  But this is based mostly on taste and texture preference--not on nutritional grounds.  For me, because it is high in sugar and low in fiber, fresh juice is a (nutritious) treat to be enjoyed in moderation. (The one exception is during a brief fast, when I regard fresh juice as high-quality nutritional support.)

From a nutritional standpoint, I usually prefer to consume my fruits and vegetables whole.  So I end up using my whole food blender more frequently to make fresh fruit smoothies or pureed vegetable soups.

Should you avoid nightshades? Not necessarily!

Q. I just found your site and love it. It's the answer to my nutrition prayer! However, I was stunned to read that nightshades are not good for some people. How can I tell if I am one? I love that group of foods and eat them daily...green peppers, tomatoes, eggplant, etc.

A. I can understand your shock. What could be harmful about these healthy vegetables? Green peppers are a great source of vitamin C, tomatoes contain cancer-fighting lycopene, and all are low in fat in calories and high in fiber and nutrients. Here's the deal: Tomatoes, peppers, and eggplant (as well as potatoes and tobacco) all contain an alkaloid called solanine.  The Latin name for this family of plants is Solanaceae, but they are more commonly known as the "nightshades."

People with arthritis are sometimes advised to avoid nightshade plants because they can make symptoms such as joint pain worse. But nightshade plants aren't a problem for everyone, just a small number of people who have a particular sensitivity to solanine.   It's a little bit like an allergy...some have a noticeable reaction while others have no reaction at all. 

If you have joint pain, you might try eliminating nightshades from your diet for a week or two and see if you notice a difference. If you do, you might be among those who are sensitive to solanine and it might be helpful to avoid these foods.  If you don't notice a difference, chances are that they are not a problem for you and you can feel free to enjoy these otherwise nutritious foods.

Healthy Recipe: Wild Rice Salad

Wild Rice Salad makes a terrific side dish for a picnic or barbeque. Wild rice, which is botanically unrelated to regular rice, is lower in carbs, and higher in protein, zinc, and iron.  I particularly like this recipe from our sister site, Epicurious.com. The sweet and hot red peppers add bright flavor and a burst of vitamin C. This recipe is also wheat and gluten free. Click here to see the complete nutritional analysis. Click "add to pantry" to save this recipe for future reference.

High on hemp milk?

For those who don't drink cow's milk, there's a new nondairy alternative on the market. Next to the soy, rice, almond, cashew, and oat "milks," you'll now find Hemp Bliss, an organic nondairy beverage made from hemp seeds.  The Latin name of the plant (cannabis sativa) gives away its dual identity. Hemp leaves contain THC, the psychoactive chemical in marijuana.  No THC is found in the seeds of the plant, however.

I recently sampled the new product, which comes in plain, vanilla, and chocolate flavors. Hemp Bliss tastes nothing like milk, but neither do any of the other nondairy alternatives, for that matter.  Each has its own unique non-milk taste. The manufacturer describes the flavor of hemp milk as "nutty." I found it to be slightly metallic--but not unpleasant. If you can get used to soy (or rice or oat or nut) milk, you can get used to this. You might even prefer it. All of the flavors contain added sugar, but the vanilla and chocolate flavors are more highly sweetened than the plain.  Hemp Bliss is not fortified with additional nutrients, such as vitamin A, D, or calcium, and is not suitable for use as an infant formula.

What sets hemp milk apart from the other nondairy beverages is its fatty-acid profile.  Each 8-ounce serving provides 1,200 milligrams of omega-3 fats, which have been shown to lower inflammation and reduce your risk of heart disease.  So if you're looking for a way to get more omega-3 in your diet, you might want to give the new kid on the block a try.  For more information, see www.manitobaharvest.com.

Hemp milk is not yet part of the USDA nutrient composition database, so you won't find it on ND. However, I've created a listing for it using ND's Custom Entry Tool.  Click here to view the entry or add it to your Pantry.

Is a vegetarian pregnancy a good idea?

Q. Recently, my wife and I decided to become lacto-vegetarians. We already have a one-year-old daughter, but we want one more baby. Should my wife give up vegetarianism, or at least postpone it for some time? Should she use supplements?

A. Your question is particularly timely in the wake of the recent verdict handed down in Atlanta, in which vegan parents were found guilty of the murder of their six-week-old son, who died of malnutrition. Whether it was the result of ignorance or indifference on the part of the parents, the jury was clearly outraged by the preventable death of a helpless infant.

People choose veganism for a variety of reasons: For many, the choice is dictated by religious, moral, environmental, or ethical convictions. For others, it is a matter of preference or necessity.  Of all the arguments for veganism, however, the notion that it is healthier than diets containing animal protein is perhaps the shakiest.

There's no question that the human body is designed to eat animal protein.  Then again, as denizens of the 21st century, we do lots of things that run contrary to our biological blueprint.  And plenty of studies show that vegetarians are frequently healthier than their meat-eating counterparts. With proper education and some extra effort, healthy adults can thrive on a vegan diet. (For more information on constructing a healthy vegan diet, consult the Vegetarian Resource Group.)

But is veganism healthy for infants? In an editorial for this week's New York Times ("Death by Veganism"), Nina Planck writes:

"I was once a vegan. But well before I became pregnant, I concluded that a vegan pregnancy was irresponsible. You cannot create and nourish a robust baby merely on foods from plants."

Ask Monica: What helps improve iron absorption?

Q. I stopped eating meat ten months ago. I believe my iron intake from green leafy vegetables, seeds, nuts, etc., is probably sufficient, but I'm concerned I'm not absorbing or processing the iron efficiently. What suggestions can you offer?

A. Iron from animal sources is more easily absorbed than the type of iron found in non-animal foods, and this can be a challenge for vegetarians. Vitamin C can significantly improve your ability to absorb iron from foods, so you may want to include some vitamin C-rich fruits or vegetables in meals that contain foods high in iron. For example, you could add a squeeze of fresh lemon juice to your spinach salad. (Here's a list of vegetables that are high in both iron and vitamin C that I generated using ND's nutrient search tool.)

Another thing to be aware of is that phytates (found in bran and legumes) and tannins (found in tea and coffee) can inhibit the absorption of iron. So, for example, you might not absorb the iron from the raisins in a bran muffin as well as you would by eating the raisins alone. You don't need to eliminate these otherwise healthful foods from your diet: Just try not to always eat them at the same time as you eat iron-containing foods. Lastly, keep in mind that antacids can also interfere with iron absorption.

Ask ND: What are good protein sources for vegans?

Q. I want to build bigger muscles, but I'm a vegan. What are some good sources of vegan protein?

A. If you're new to veganism, you might be interested in the article "Veganism in a Nutshell," from the Vegetarian Resource Group. The VRG is a nonprofit organization dedicated to educating the public on vegetarianism and related issues, and it is a great resource for both new and long-standing vegetarians. In this article, the authors state:

"It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

"Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale... ."

I particularly appreciate this article's emphasis on the importance of a varied diet and that it lists a wide variety of protein-containing foods. For some reason, people have the idea that soy is the ideal (or only!) replacement for animal protein. In addition to soymilk and tofu, you can now find cheese, yogurt, hot dogs, hamburgers, bacon, cold cuts, chili, and so on, all made from soy. But I'm not sure that replacing all these different foods with versions made out of soy is such a good idea.

For one thing, these highly processed "health" foods often contain a lot of sodium, sugar, and other not-so-healthy ingredients.  Soy also contains naturally occuring compounds that, when eaten in sufficient quantities, can interfere with thyroid function as well as impair the absorption of certain nutrients. I suggest limiting soy foods to a couple of servings per day and, where possible, choosing less highly processed soy foods, such as edamame (steamed soy beans), tempeh, and miso. 

How much protein do you need each day?

In a previous post, I discussed how much protein you need each day to be healthy, and how ND can help you be sure you are getting enough high-quality protein.  You mention that you are trying to build more muscle tissue: If you are doing a lot of exercise and weight training to build muscle, you may benefit from a diet that includes a higher percentage of protein, up to 35% of your daily calories.  As I'm sure you realize, simply eating a lot of protein without exercising won't do much to increase your muscle mass!

Finally, because you will be getting all of your protein from non-animal sources, you might also want to pay attention to the protein quality score included in ND's analysis reports. This will ensure that the foods in your diet provide all the essential amino acids over the course of the day.

Ask ND: What are good protein sources for vegans?

Q. I want to build bigger muscles, but I'm a vegan. What are some good sources of vegan protein?

A. If you're new to veganism, you might be interested in the article "Veganism in a Nutshell," from the Vegetarian Resource Group. The VRG is a nonprofit organization dedicated to educating the public on vegetarianism and related issues, and it is a great resource for both new and long-standing vegetarians. In this article, the authors state:

"It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

"Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale... ."

I particularly appreciate this article's emphasis on the importance of a varied diet and that it lists a wide variety of protein-containing foods. For some reason, people have the idea that soy is the ideal (or only!) replacement for animal protein. In addition to soymilk and tofu, you can now find cheese, yogurt, hot dogs, hamburgers, bacon, cold cuts, chili, and so on, all made from soy. But I'm not sure that replacing all these different foods with versions made out of soy is such a good idea.

For one thing, these highly processed "health" foods often contain a lot of sodium, sugar, and other not-so-healthy ingredients.  Soy also contains naturally occuring compounds that, when eaten in sufficient quantities, can interfere with thyroid function as well as impair the absorption of certain nutrients. I suggest limiting soy foods to a couple of servings per day and, where possible, choosing less highly processed soy foods, such as edamame (steamed soy beans), tempeh, and miso. 

How much protein do you need each day?

In a previous post, I discussed how much protein you need each day to be healthy, and how ND can help you be sure you are getting enough high-quality protein.  You mention that you are trying to build more muscle tissue: If you are doing a lot of exercise and weight training to build muscle, you may benefit from a diet that includes a higher percentage of protein, up to 35% of your daily calories.  As I'm sure you realize, simply eating a lot of protein without exercising won't do much to increase your muscle mass!

Finally, because you will be getting all of your protein from non-animal sources, you might also want to pay attention to the protein quality score included in ND's analysis reports. This will ensure that the foods in your diet provide all the essential amino acids over the course of the day.

Ask ND: Citric acid allergy

Q. I'm very allergic to citric acid. I know that it is in certain fast foods, but I don't see it listed as a nutrient on the analysis page for those foods. Is it called by another name, or am I missing it?

A. Citric acid is a naturally-occurring acid that gives lemons and limes their sour taste. It's found naturally in certain fruits and vegetables. It's also widely used as a food additive, both to contribute a tart flavor and to help preserve foods.  The USDA does not include citric acid in its nutrient analyses, so there is no data for ND to report.

Avoiding citric acid is tough because it's so widely used in packaged and prepared foods. Your best bet is to read labels carefully. You also need to know which foods contain citric acid naturally and which prepared foods (such as fast foods) are likely to contain it. You might find Vicky Clarke's Citric Acid Intolerance website useful. 

Getting the most out of ND's tools: Part I

Q. I have kidney disease and need to eat a diet that is low in protein, phosphorus, sodium, and potassium.  How do I find a list of foods with the least amount of phosphorus in them?

A. Managing kidney disease is challenging, in part because the dietary restrictions you've mentioned can make following a nutritious diet difficult and confusing. ND can help. Even if you don't have kidney disease, ND's specialized tools can make it easier to meet your dietary goals.

To find foods that are high or low in any nutrient, ND's nutrient search tool is the place to go.   For example, I used the nutrient search tool to create this list of foods that contain the least amount of phosphorus per 100 grams. It might be even more helpful to narrow your search to specific food groups. For example, here is a list of dairy products that are lowest in phosphorus per 100 grams. (Dairy products can be a significant dietary source of phosphorus.)

But the nutrient search tool is even more powerful than that.

What's for dinner tonight? A hearty feast that's gluten- and dairy-free

I have really come to rely on the Advanced Recipe Search tool at Epicurious.com.  I can browse recipes by category (such as "Wheat/Gluten-Free" or "Low Sodium"), search for recipes that feature certain ingredients (like chicken or beans) and even exclude recipes that contain things I want to avoid (such as dairy).  I can narrow my search to specific courses (brunch, soup, dessert, etc.), cooking techniques (slow-cooking, baking, barbecue, etc.) or cuisines (Asian, Creole, Southwest, etc.).  I can even search for seasonal and holiday recipes.

As we've been talking quite a bit on the ND Blog about dairy-free and gluten-free diets, I thought I'd look for a quick and healthy winter dish that would also work well for those who don't eat wheat or dairy.  Using the advanced search function on Epicurious, I quickly found this terrific recipe for Chicken and White Bean Chili.

Q. Any suggestions on low-cal eating choices that avoid wheat and dairy?

I've heard people say that when they go dairy- and/or wheat-free, the weight comes right off, because there's nothing left for them to eat!  Fortunately, that's not as true as it used to be. Because of growing demand, there's an ever-increasing selection of dairy-free, gluten-free, and other foods for special diets--even at the regular grocery store. 

In addition, astute manufacturers have started to label foods according to what's not in them.  That makes life a lot easier for folks on special diets, who spend a lot of time poring over labels, hunting for hidden sources of casein or gluten.

If you like to cook, there's a great feature on the Healthy Cooking section of Epicurious.com that lets you search for recipes according to specific criteria. I checked off "low-cal" and "gluten-free" and came up with almost 500 recipes!   

If you're not the Galloping Gourmet, you can order all kinds of prepared and packaged foods, along with hard-to-find ingredients for special diets, from places like Gluten Free.com and Gluten Free Mall (which carry both gluten- and dairy-free foods).  Just for fun, you might also want to check out Shauna James's entertaining blog, Gluten-free Girl.