Battling the Protein Myth

It’s a no-brainer that we know a lot more about nutrition than we used to. But old habits die hard, and the protein myth—namely, that vegetarian and vegan diets do not contain enough protein—is so prevalent that even some vegetarians still think it's true.

The sneaky part of this myth is that it is partially based on a truth—vegetarians do tend to get less protein. To compete with the protein intake of your average North American meat-eater, you would (as vegetarians are often warned) need to eat an awful lot of beans. The real fallacy is that you need this much protein to be healthy. The average meat-based diet actually has way too much protein—twice as much as is needed. An excess of animal protein in the diet has been linked to osteoporosis, kidney stones, diabetes, heart disease and cancer.

In fact, if you have a reasonably healthy diet (one without a lot of sugary, processed foods), it would be difficult to consume as many calories as you need for the day and not get enough protein. Beans, tofu and soy products, tempeh, nuts, seeds—most people know these foods are protein superstars. But protein is also lurking in smaller amounts in grains and many vegetables (the green ones in particular).

Nutritional research has also systematically debunked the ideas that a balanced vegetarian diet is deficient in iron, calcium, vitamin D, and omega-3’s. With modern supplements and fortified dairy substitutes, even consuming adequate amounts of B12—a vitamin found primarily in meat, eggs, and dairy—need not be an issue for vegans.

So not only are fears about a plant-based diet being deficient unfounded, but unfortunately the protein myth has scared many people away from a balanced diet that could give them more energy, lower their risk of disease, help them avoid hormones and chemicals prevalent in animal products, and is downright delicious.

The good news is, it's never too late to feel better. And don't believe the protein hype.

Vegetables Are Good For You!

In the midst of all this food fair goodness, I thought it was worth taking a moment to think about some of the reasons why vegetarianism is reason for celebration in the first place.

Reason number one: it’s good for you.

However, despite overwhelming evidence to the contrary, it is still a popular belief that a vegetarian diet is less healthy than one that includes meat. And I’m not even talking about evidence buried from the layperson’s eye in scientific journals—a google search will find you millions of hits on the health benefits of vegetarianism. Yet there remains an awful lot of worrying going on that vegetarians and vegans aren’t getting everything they need, and that meat is what does our bodies good. What gives?

Personally, I blame the lingering ghosts of the old Canada's Food Guide; the version of my childhood had us believe that every plate should be as a quartered pie of food groups, and half of the plate should be made up of animal products. In my home and many others, the meat was the centrepiece and the rest of the meal was designed around it. Meat had become synonymous with protein, and protein keeps you healthy...right? Well, yes and no. More on that later.

Okay, okay, so our cultural allegiance to meat may have a few more layers beyond the content of a government publication. But incidentally, the food guide isn’t what it used to be. It’s evolved into a much more flexible tool over the years, and now focuses strongly on variety and balance—including recommendations on exercise, for example, and a far greater emphasis than its predecessors on reducing high fat foods such as red meat, milk, and cheese, if they are used at all. In 1977, the “meat” food group was renamed to include non-meat alternatives. Now even the holy “milk” category, largely unchanged since the guide’s inception in 1942, also includes milk alternatives. In this model, vegetarians and vegan diets are as balanced as those that include meat. Be sure to tell your mom.

In fact, a tremendous body of literature suggests that a plant-based diet rich in fruits, vegetables, whole grains and nuts is directly linked to a lower incidence of all the big boys: cancer, heart disease, stroke, obesity, diabetes. This isn’t to say all vegetarians are healthy, of course—but conscientious eaters have the advantages on their side. The official position of the Dieticians of Canada and the American Dietetic Association is that vegetarian diets are not only nutritionally appropriate for people of all ages, but the diet also has numerous health benefits in disease prevention. And the World Cancer Research Fund agrees.

Want to know more about what a body really needs? Check back soon!

Gene Baur: Changing Hearts and Minds about Animals and Food

Leading animal rights activist Gene Baur, co-founder of Farm Sanctuary, likes to rescue animals. His beagle and greyhound are rescues. And just like Gene, they thrive on a plant-based diet.

If you haven’t met Gene Baur, the Toronto Vegetarian Association is pleased to make the introduction this September at the Food Fair. Gene is back by public demand, having wowed audiences at last year’s Food Fair with his talk on how he co-founded Farm Sanctuary in 1986 and built it into the leading farm animal protection organization in the United States. This year, he’ll talk about current trends in the burgeoning food movement, trends such as veganism.

“The Toronto Vegetarian Food Fair is one of the best of its kind in North America,” says Gene by phone from Watkins Glen, New York, where Farm Sanctuary has one of its two sanctuaries (the other is in northern California). “I loved the wide variety of vendors and the abundance of educational material available. I’ve been a vegan for a long time, but I haven’t paid that much attention to the health perspective. I’m doing more of that now.”

Farm Sanctuary works to expose and stop cruel practices of the food animal industry through research and investigations, legal and institutional reforms, direct rescue efforts, and educating people about what life is really like for farm animals.

Over the years Farm Sanctuary has won many battles in the fight against the cruel treatment of animals on factory farms. In November 2008, Farm Sanctuary celebrated a landmark victory for farm animals: the passage of Proposition 2 in California. This law phases out some of the most restrictive confinement systems used by factory farms, giving 20 million pigs, calves and egg laying hens space to stand up, stretch their limbs, turn around and lie down comfortably. “This year we’re looking at launching similar initiatives in the American Midwest,” says Gene.

“While we are doing battle in the marketplace by confronting cruelty, we do so in a way that is respectful and compassionate,” says Gene. “We want to educate people. We keep our arguments objective, reasoned and rational. We step back and question underlying assumptions that don’t hold up, and we ask the farming industry and consumers to question current practices and think about what makes sense.”

In April, 2009, Farm Sanctuary published a groundbreaking report, entitled The Truth Behind the Labels. This report describes how food producers and retailers, seeing the increasing consumer opposition to the way farm animals are treated on industrial farms, use labels suggesting that their animals were raised ‘naturally’ or treated ‘humanely’. “These terms are often just marketing schemes,” says Gene. “We want to educate consumers so that they can make more informed choices. Our goal is to encourage people to eat in a way that is consistent with their values and best interests.”

Though a U.S.-based organization, Farm Sanctuary has a very strong following in Toronto. “Watkins Glen isn’t that far from Toronto, so it’s easy for people to visit,” says Gene. “But also, we are a very forward-thinking organization and in a cosmopolitan city like Toronto we find a relatively sympathetic audience. Folks in Toronto tend to be more open-minded. In some parts of the United States, our message can sometimes be dismissed without much thought.”

To learn more about Gene Baur, please visit the Farm Sanctuary website and read his exceptional book, Farm Sanctuary: Changing Hearts and Minds About Animals and Food (available for loan or purchase through the Toronto Vegetarian Association).

Gene has seen a lifetime’s worth of egregious atrocities committed against defenceless animals, and yet the evil he has seen has not embittered him. He is a pleasure to meet: friendly, generous, and quick with a smile.

“Being able to rescue animals and watch them recover helps keep me sane,” he says. “I also see people make changes as they learn more about where their food comes from, and this is very inspiring to me. I’m essentially an optimist. I believe most people will do the right thing, and therefore, I believe change is inevitable. As Dr. Martin Luther King said, ‘The arc of the universe is long but it bends towards justice’.”

If you want to help Gene Baur and Farm Sanctuary help farm animals, here are some suggestions from Gene on how to do it:

• Educate yourself – read Gene's book, go through the Farm Sanctuary website

• Spread information about the reality of factory farms to your friends and family

• Get literature from Farm Sanctuary to give to people, or leave in public places

• Wear T-shirts or buttons with a compassionate message

• Put a bumper sticker with a compassionate message on your car

• People are social creatures and we learn from those around us, so invite people over for some vegan food – that’s the best way to teach folks that eating plants is better than eating animals

• If you go to a barbecue, bring a delicious veggy dish

• Create a vegan dining group – call ahead and let the restaurant know your group is vegan; the restaurant now has a strong incentive to modify their cuisine and to provide vegan dishes on the menu

Gene Baur and me at last year's Food Fair.

Change your diet, change your life: Taking the veggie road to health and wellness

It seems to me that no matter how much I learn about the benefits of eating a plant-based diet, there are always objections coming my way. My mother says she honours my lifestyle choice but urges me to eat a piece of chicken once in a while, just to be on the safe side. My friend Christine, learning that I don't eat cheese or hamburgers, throws back her head and screams in protest, “Oh but that’s so haaaaaard!”

So, if you’re like me, and want to be armed with the latest information about the benefits of a plant-based diet, and gain some verbal ammunition against the taunts and traumatic pleas of well-meaning friends, bring a notebook to the Food Fair because you won’t find such an abundance of wealth of veggie knowledge in one place ever again (well, not until next year’s Food Fair, anyways).

Brenda Davis

Keynote speaker Brenda Davis is no stranger to anyone who has ever perused a bookstore in search of a guide to going veggie. She’s co-written two of the most acclaimed books on the subject, Becoming Vegetarian and Becoming Vegan, and co-authored Defeating Diabetes. With diabetes on the rise throughout the western world, Brenda’s talk at the Food Fair couldn’t be more timely: “Defeating Diabetes…Lessons from the Marshall Islands”. The rates of Type 2 diabetes in this population are among the highest in the world – not surprising considering that close to 75% of women and 50% of men are overweight or obese.

And yet, 60 years ago here, diabetes was unheard of. What happened? An influx of soda pop, salty snacks, and heavily processed foods, including canned and fatty meats, to start with: imported foods that fill the stomach, leaving little room (or desire) for fresh fruits and vegetables. In this presentation, find out what happened when participants in a diabetes research study were put on a 100% plant-based diet and took daily exercise. The results will amaze, encourage and perhaps even surprise you. Find out more about Brenda Davis on her website.

Cooking Demonstrations

If you, like me, are having trouble convincing friends and family about the benefits of a compassionate lifestyle, perhaps nothing will do the trick more than a delicious veggie dish. And this year at the Food Fair we have presenters who will inspire your inner chef to come out of hiding!

Meghan Telpner, certified nutritionist, says, “Let’s take the emphasis on soy, pasta, potatoes and bread out of the vegetarian diet. All too often these become the vegetarian’s staple foods.” (VeganBonnie: Oh don’t I know it!) With an inspiring story, a sense of humour, and a unique passion for food and nutrition, Meghan will entertain as she demonstrates easy, quick and wonderfully delicious meal and snack solutions that energize and heal. She’ll be working with plant-based proteins and iron-rich foods. Her casual style invites audience participation and dialogue throughout the presentation. Here’s a video “taste” of Meghan’s kitchen style. Learn more about Meghan on her website.

Marni Wasserman has a motto: Simple and Delicious! “Is your life a little out of kilter these days?” she asks. “Eating natural and whole foods can help you achieve a balanced lifestyle.” But where to start? The aisles of the local supermarket offer up a jamboree of choices, many of them tempting but troublesome for your health. Chef and food educator Marni will guide you through the maze of options. In her presentation she will show you what to stock in your pantry and fridge and how to make simple healthy meals and snacks. Marni wants you to know that, "everyday eating can be simple and delicious!" Learn more about Marni on her website.

Nimisha Raja is one of the most passionate experts and educators in Toronto on the benefits of a plant-based diet. A long-time volunteer with the Toronto Vegetarian Association, she'll be presenting a talk entitled "Healthy Veggie Habits". If you've already adopted a plant-based diet, you probably already know that you are consuming lower levels of saturated fat and cholesterol. Or, are you? Going veg doesn't necessarily mean you're eating a healthy diet. Do you have the information you need to get the full benefit of a compassionate lifestyle? Nimisha will explain the four new food groups, and why it's time to do away with Canada Food Guide. Find out more about Nimisha on her website.

These are just some of the presentations you can look forward to at the Food Fair, and there will be more news later on this blog about other presenters that you just shouldn't miss. Bookmark this blog and check back often! To supplement your education, the Toronto Vegetarian Association will have fact sheets for you to take, free of charge, on topics such as diabetes, heart health, and optimal athletic performance.

Vegetarianism Dons Its Little Black Dress and Hits the Town

To try and get a better sense of the food fair’s history, last week I dragged out the lawn chair, made myself a fruity drink, and spent the afternoon pouring over a stack of Lifelines – TVA’s subscription newsletter – ranging over the last 25 years.

The topics covered in the articles haven’t changed much; the newsletter still explores the health and environmental benefits of a plant-based diet, consequences of the factory farming industry, what it means to eat compassionately, as well as abundant culinary – and social! – tips on making the transition. The newsletter itself, though, has changed significantly. In the early 90’s, it contained hand-drawn photocopied flyers for bake sales. A decade later, a sleeker package presents cutting edge articles from an array of experts.

Some of this, of course, is simply that the design has evolved as the publication has matured and become more financially sustainable. But it also mirrors a change in vegetarianism: it is no longer a grassroots domain. Nor is it necessarily dominated by counter-culture animal activists anymore. The proponents of vegetarianism today are as diverse as their reasons. But one thing is certain – it’s way sexier than it used to be. Tofu and broccoli recipes have given way to pan-seared seitan in a portabello red wine reduction, and vegan chocolate-strawberry layer cakes. Celebrities are lining up to get naked for PETA ads. More and more urbanites are looking for a vegetarian meal – even those who are not vegetarians – and a lot of Toronto restaurants are stepping up to the plate.

So who’s responsible for the new veg-chic? Food fair stats from the last few years show that a quarter of the attendees are under age 25, and over half are between 15-34 – some 8,100 people based on recent attendance estimates. That’s a heck of a lot of hipsters. And it certainly isn’t only vegetarians that attend – in fact only half of the people surveyed at the fair claim to be vegetarians, and another impressive 50% are first-timers, a good sign that the word is, as they say, on the street. It’s true, 25 is a good age.

Hi-Ho, Come to the Fair!

Toronto, 1985. Loverboy, The Breakfast Club, jelly shoes, and fast food. I don’t know you, but the chances are good that your hair was bad, and you could identify the Hamburglar more easily than the Prime Minister.

But the times they were a-changin’. The animal rights movement, kick-started a decade earlier by the publication of Peter Singer’s seminal book Animal Liberation, was gaining momentum. National groups like PETA, and many local analogues, were busy exposing the long-hidden horrors of factory farming and advocating more compassionate food choices. At the same time, concerns about body image were on the rise in the mainstream, and with them came an openness to any new diet that could promise weight loss and optimized health.

Enter the Toronto Vegetarian Association, stage left.

Well, to be fair, the TVA was actually founded 40 years earlier (seriously, in 1945! Not exactly a time we associate with vegetarianism on this continent...), but it wasn’t until the launch of their annual vegetarian food fair that they really gained a public presence. Its growth since then has been nothing short of exponential: in 1985, the event was held at George Brown College, lasted one day, and drew in 465 people. The following year, attendance was more than quadruple the first. Now it arches over a much-anticipated weekend at Harbourfront, and brings in over 15,000 visitors from Ontario and beyond. In fact, the event has overshadowed its organizers: a lot of Torontonians know about the food fair, but far fewer know who’s behind the curtain. The TVA is currently run by three full-time staff and a truckload of amazing volunteers. Every year their magic puts Toronto on the map: the vegetarian food fair is the largest event of its kind in North America.

What can you do at the food fair? What can’t you do? Vendors of everything from food to clothing to crafts to supplements to health services come to hock their wares. Last year I picked up a cookbook, a funky faux-leather bracelet, and some vegan cookies that would put your grandma to shame. Oh, and I had a free spinal analysis. Want to know what’s going on in the non-profit world? You can stop by and pick up educational literature or chat with representatives from a number of animal and environment-focused organizations. You can watch internationally renowned vegetarian cooks in action. You can attend workshops covering topics in nutrition, wellness, environmental impacts of food choices, and animal advocacy. You can sit by the water and stuff your face with enchiladas and carrot cake. And it’s a welcoming crowd, whether you’re a hard-core vegan or just want to add a few more veggie meals to your diet. So if you haven’t been, get your calendar out now and write it down: September 11-13. It’s an awesome time.