Vegan Thickeners - The Vegetarian Resource Group

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NUTRITION HOTLINE REED MANGELS, PhD, RD This issue’s Nutrition Hotline examines what “whole wheat” and “whole grain” statements on food packages mean and explains why protein values for similar products may differ considerably. QUESTION: “I heard that some ‘whole wheat’ pastas do not have enough fiber. Are the labels misleading?” S.H., via e-mail ANSWER: With increasing evidence of the health benefits of whole grains, food labels are much more likely to include information about whole wheat and whole grain than they did even a few years ago. In February 2006, the Food and Drug Administration (FDA) issued draft guidance on use of the term “whole grain” at . This guidance says, by law, food producers can use terms like “100% whole grain” or “10 grams of whole grain” as long as these statements are not false or misleading. The FDA recommends that products indicating “whole grain” or “whole wheat” are labeled as such when they contain whole grains or whole wheat flour and no refined versions of these ingredients. The FDA has not defined “whole grain,” so you may find some packages with misleading labels. Some products labeled “whole wheat” or “whole grain” have no more fiber than similar products made with refined white flour. To see if a product labeled “whole wheat” or “whole grain” is a good source of fiber, check the Nutrition Facts part of the label. Refined pasta averages approximately 1 gram of fiber per serving. A good whole wheat pasta should have between 3 and 6 grams of dietary fiber per 2-ounce serving. You can also check the ingredient listing to be sure that the first listed ingredient is whole wheat. Thanks to Blythe Tucker, a dietetics student at the University of Houston, for his help in responding to this question about food labeling. QUESTION: “I just found your site today and was reviewing the protein information for vegans. I am trying to eat vegan, but I am having some difficulty. My question is this. The information from the USDA (U.S. Department of Agriculture) says that 1 cup of cooked lentils yields only 18 grams of protein. My organic green lentils say on the package that 1 /4 cup is 11 grams of protein; thus, a cup would be 44 grams. What is going on here?” C.H., via e-mail ANSWER: There are a couple of possibilities that could explain the difference between the values. It’s most likely that the package values are for raw lentils while the USDA values are for cooked lentils. Since lentils increase in size with cooking, the protein in 1 cup of cooked lentils will be lower than in 1 cup of raw lentils. If you are buying uncooked lentils, and the Nutrition Facts label does not specify that nutrient content is for cooked lentils, chances are that the values are for uncooked lentils. There’s a small possibility that differences in the type of lentil or in processing or growing conditions could lead to different protein values. See an article on The VRG’s website at for more information on protein. 2 Issue One 2007 VEGETARIAN JOURNAL
MANAGING EDITOR: Debra Wasserman SENIOR EDITOR: Keryl Cryer EDITORS: Carole Hamlin, Jane Michalek, Charles Stahler NUTRITION EDITORS: Reed Mangels, PhD, RD, Suzanne Havala Hobbs, DrPH, MS, RD NUTRITIONAL ANALYSES: Sarah Ellis, MS, RD COVER PHOTO AND STYLING: Linda Long ART CONTRIBUTOR: Vonnie Crist VRG VOLUNTEER COORDINATOR AND CATALOG MANAGER: Jeannie McStay WEB DEVELOPMENT/RESEARCH: John Cunningham RESEARCH DIRECTOR: Jeanne Yacoubou DEVELOPMENT: Sid Bravmann RESTAURANT GUIDE/MEMBERSHIP: Sonja Helman VRG ADVISORS: Arnold Alper, MD; Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD; Jim Dunn; Suzanne Havala Hobbs, DrPH, MS, RD; Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD; Jerome Marcus, MD; Virginia Messina, MPH, RD; Brad Scott, MBA; Wayne Smeltz, PhD COPYRIGHT 2007 BY THE VEGETARIAN RESOURCE GROUP, INCORPORATED PRINTED IN THE UNITED STATES OF AMERICA. The Vegetarian Journal (ISSN 0885-7636) is published quarterly. The contents of Vegetarian Journal and our other publications, including web information, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on company statements for product and ingredient information. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your own best judgement about whether a product is suitable for you. To be sure, do further research or confirmation on your own. SUBMISSIONS: We do not accept unsolicited manuscripts. Please send a query letter first. ADVERTISING: Vegetarian Journal does not accept paid advertising. We do review vegetarian products. E-MAIL: Contact The VRG via e-mail at vrg@vrg.org. The VRG’s Worldwide Web page is . CHANGE OF ADDRESS: Please send change of address to P.O. Box 1463, Baltimore, MD 21203. You may also e-mail a change of address to vrg@vrg.org. FOR INFORMATION, CALL (410) 366-VEGE. Also, if you do not want your name traded to other organizations, please let us know. FEATURES 6 · Comforting Casseroles Peggy Rynk makes these hearty, complete meals with minimal effort. 10 · Eating Colorful Fruits and Vegetables May Protect Against a Leading Cause of Blindness Ben A. Shaberman considers how a balanced diet may counter age-related macular degeneration. 14 · Thickeners Debra Daniels-Zeller shares strategies, tips, and tricks for choosing the best cooking agents for soups, sauces, desserts, and more. 22 · Questions and Answers About Omega-3 Fatty Acids for Vegans Reed Mangels, PhD, RD, explains what omega-3s are, why they are important, and how to include them in your vegan diet. 27 · 10 Ways to Improve Your Vegetarian Lifestyle These simple tips from Mark Rifkin, RD, take you to the next level. Nutrition Hotline 2 What does “whole grain” really mean? And can protein values really be this different? Note from the Coordinators 4 Letters to the Editors 5 Scientific Update 12 Notes from the VRG Scientific Department 19 Vegan Cooking Tips 20 Working with Food Banks, by Chef Nancy Berkoff, RD, EdD, CCE Veggie Bits 30 Book Reviews 32 Catalog 33 Vegetarian Action 35 Chas Chiodo and Three Decades of Vegetarian Activism, by Katherine Raffelt. Look for These Products in Your Local Market DEPARTMENTS Back Cover www.vrg.org The Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofit organization that educates the public about vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. To receive Vegetarian Journal in the USA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. VEGETARIAN JOURNAL Issue One 2007 3
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Vegan Thickeners - The Vegetarian Resource Group

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