photo by Rissa Miller

Have you ever wondered what the cost comparison is between vegan meat-like burgers and meat-based burgers? In the most recent issue of Vegan Journal Reed Mangels, PhD, RD, with the help of Mae Y. Soon, obtained price information from Instacart that allowed us to determine the least and most expensive veggie meat and veggie burgers in seven different American cities in comparison to the cost of animal meats and burgers. Read the entire article here: https://www.vrg.org/journal/vj2023issue4/2023_issue4_vegan_burgers.php

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By Reed Mangels, PhD, RD

A reader contacted us and asked, “Since many people are cutting down on their use of added salt (eliminating added salt in some cases), how can vegans be sure they are getting enough iodine in their diet?”

This is a reasonable concern since the iodine content of plant foods is often low and their iodine content depends on factors such as the concentration of iodine in the soil where the plants were grown (1). Iodine is an essential mineral that is needed for the thyroid gland to work properly. Not getting adequate iodine can have negative effects on the thyroid gland. Iodine deficiency in infants and children can result in poor growth and development.

Prior to the 1920s, in the United States, an iodine-deficiency disease called endemic goiter was relatively common. The incidence of endemic goiter fell sharply after iodized salt was introduced in the United States. Salt iodization is not mandatory in the United States but there are requirements for the amount of iodine that is added to iodized salt. Iodized salt provides about 76 micrograms of iodine in a quarter teaspoon. About half of the US population uses iodized salt (2). If you avoid added salt, your diet may be low in iodine, much like the diet of Americans prior to 1924.

“Well,” you may be thinking, “I eat some salty processed foods. I must get iodine from that.” Actually, most processed foods as well as products from fast food establishments are not made with iodized salt. If a food manufacturer does use iodized salt, the iodized salt must be listed as an ingredient (3).

Sea vegetables can be a source of iodine although the amount is inconsistent. Sometimes, sea vegetables are very high in iodine and that can cause health issues. The bioavailability of iodine from sea vegetables is also quite variable (4).

If you are vegan and don’t use iodized salt regularly, I recommend that you use a supplement containing iodine. Many multi-vitamin/mineral supplements contain iodine and iodine is also available as a separate supplement. The Recommended Dietary Allowance (RDA) for iodine for adults is 150 micrograms per day. If you choose to use an iodine supplement you should look for one providing approximately this amount.

References

1. Ershow AG, Skeaff SA, Merkel JM, Pehrsson PR. Development of databases on iodine in foods and dietary supplements. Nutrients. 2018;10(1):100.
2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.
3. Pennington JA, Young B. Iron, zinc, copper, manganese, selenium, and iodine in foods from the United States Total Diet Study. J Food Compost Anal. 1990;3:166-184.
4. Dominguez-Gonzalez MR, Chiocchetti GM, Herbello-Hermelo P, et al. Evaluation of iodine bioavailability in seaweed using in vitro methods. J Agric Food Chem. 2017;65:8435–8442.

To read more about iodine see:

Iodine in the Vegan Diet

Iodine in Prenatal Supplements

Iodine in Plant Milks

Food Sources of Iodine

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. 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 best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Keifer’s Kettle Korn offers several varieties of Kettle Corn including Garlic-Maple-Pepper, Jalapeño, Maple, and Traditional. Read our review in Vegan Journal here: https://www.vrg.org/journal/vj2023issue4/2023_issue4_veggie_bits.php

To subscribe to Vegan Journal visit: https://www.vrg.org/member/2013sv.php

Thanks to a previous Journal article titled “Homemade Vegan Holiday Candy,” by Mimi Clark, you can make vegan candy in your own home. Try preparing Chocolate Peanut Butter Cups, Homemade “Tootsie Rolls,” Chocolatey Peppermint Wafers, Coco-Almond Candies, and Nut Brittle. Consider giving some away as gifts to friends, family, neighbors, etc. during the holiday season.

Read the entire article with recipes here: https://www.vrg.org/journal/vj2018issue4/2018_issue4_holiday_candy.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

In the latest issue of Vegan Journal, Reed Mangels, PhD, RD, reviews recent scientific papers related to vegetarianism. Topics covered include More Adults in the USA Are Eating Chickpeas and Calcium Supplements and Risk of Cardiovascular Disease. See: https://www.vrg.org/journal/vj2023issue4/2023_issue4_scientific_update.php

To subscribe to Vegan Journal visit: https://www.vrg.org/member/2013sv.php

By Reed Mangels, PhD, RD

Higher intakes of saturated fat are associated with an increased risk of heart disease and stroke. In order to reduce this risk, the Dietary Guidelines for Americans, 2020-2025 calls for a saturated fat intake of less than 10% of calories (1).

Researchers at the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) recently investigated sources of saturated fat in the U.S. diet (2). They compiled results of a survey of close to 12,000 people age 2 years and older in the United States. Participants were asked to list all the foods and the amounts of those foods they ate in the past 24 hours.

On average, saturated fat intake was 11.9% of calories, which is higher than the 10% of calories recommended by Dietary Guidelines. Dairy products, including milk, yogurt, cheese, ice cream, pizza, and macaroni and cheese were responsible for approximately 30% of the saturated fat in American’s diets. The meat group, which included red meat, poultry, and cured meat was responsible for about 20%. These two food groups supply half of the saturated fat in diets in the United States. About 40% of saturated fat came from the “other” group which included savory snacks, bread, processed foods, and fats and oils. The saturated fat in the “other” group was mainly from saturated fat added during food processing.

The “plant sources” food group accounted for 7.5% of saturated fat intake. This group included fruits and vegetables, vegetable dishes, legumes and dishes containing legumes, nuts and seeds, and processed soy products. Nuts and seeds contain some saturated fat, but their high content of unsaturated fats helps to explain their association with a reduced risk of heart disease. Other sources of saturated fat in the “plant sources” food group are likely to be saturated fats added to processed foods.

The top sources of saturated fat overall were red meats, sweet bakery products (like cakes and pies), cured meats, milk, cheese, and pizza.

The top source of saturated fat for men was red meat, for women the top source was sweet bakery products. Dairy milk was the top source for 2-5 year olds, sweet bakery products for 6-11 year olds, pizza for 12-19 year olds, red meat for 20-59 year olds, and sweet bakery products for those 60 years and older.

A markedly reduced consumption or elimination of meat, dairy products, and processed foods containing saturated fat could effectively reduce the amount of saturated fat in American’s diets.

References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. DietaryGuidelines.gov
2. Wambogo EA, Ansai N, Terry A, et al. Dairy, meat, seafood, and plant sources of saturated fat: United States, ages two years and over, 2017-2020. J Nutr. 2023;153:2689-2698.

To read more about saturated fat see: Update on Saturated Fat

In the most recent issue of Vegan Journal, we review Soley’s Fruit Jerky strips. Each pineapple strip contains half of a pineapple in one serving! Some of the flavors available include banana, banana-pecan, mango-cacao, pineapple-chili, and more. All ar4 without added sugars or preservatives. See our review in Vegan Journal: https://www.vrg.org/journal/vj2023issue4/2023_issue4_veggie_bits.php

To subscribe to Vegan Journal visit: https://www.vrg.org/member/2013sv.php

Cold Brew Coffee Cake photo by Hannah Kaminsky

Hannah Kaminsky’s article titled Beverage Inspired Holiday Treats will give you some new ideas of dishes to prepare during the upcoming holiday season. You might want to add one of these delicious desserts to your festive menu this year: Hot Cocoa Brownies, Maple Brown Sugar-Oat Milk Pops, Cold Brew Coffee Cake, Poached Pear Upside-Down Cake, and Orange-Pepper Peanut Brittle.

Find the article here: https://www.vrg.org/journal/vj2021issue4/2021_issue4_holiday_treats.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org

Good Bean offers Heat and Eat Pouches in four flavors: Indian Coconut Curry with Chickpeas; Low-Carb Classic Chili with Black Soy Beans; Mexican Smoky Chipotle with Pinto Beans; and Santa Fe Green Chile with White Beans. These meals are ready in 90 seconds in the microwave. You may want to serve them over rice of with flatbread. See our review in Vegan Journal here: https://www.vrg.org/journal/vj2023issue4/2023_issue4_veggie_bits.php

To subscribe to Vegan Journal visit: https://www.vrg.org/member/2013sv.php

photo from Soli Grill

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Blooming Lotus Bakery, 2215 E. North Ave., Milwaukee, WI 53202 and 3948 N. Maryland Ave., Milwaukee, WI 53211

Features grain-free, dairy-free, processed sugar-free, and egg-free food made with nut flours and seed flours. Features breads, rolls, muffins, pies, cakes, cookies, dessert bars, and biscotti, with no added oils or fats. Samples include Cardamon Pistachio Scone, Lemon Poppyseed Muffin, Peach Blueberry Danish, Foccacia Bread, Apricot Fig Loaf, Tiramisu Bar, Cherry Pecan Chocolate Cookie with Chocolate Drizzle, and Chocolate Cashew Date Truffle. Also available are dozens of pies and cakes.

The Grain Café, 4222 W. Pico Blvd., Los Angeles, CA 90019; 10032 Venice Blvd., Culver City, CA 90232; 4403 E. 4^th St., Long Beach, CA 90814; 715 N. Pacific Coast Hwy., Redondo Beach, CA 90277; and 14440 Gilmore St., Van Nuys, CA 91401

With an emphasis on natural, organic foods, and offering a diverse menu that includes pizza, crepes, and Mediterranean and Mexican dishes, there is something for everyone at The Grain Café. For those who really like to have options, you can select from The Grain Food, where you can mix and match from selections of veggies, grains/beans, plant proteins, and dressings/sauces to create a dish that is exactly what you want. Favorite crepes include the Chocolate Crepe made with chocolate mousse and strawberry and the Tropical Crepe, which includes mango, strawberries, kiwi, blackberries, and banana. You can even order a full-sized cake, choosing from flavors that include Tres Leche, Green Tea, and Berries & Almond. Considering all of these options as well as a robust beverage menu with lattes, teas, juices, and smoothies, you will want to make multiple trips to The Grain Café in order to try everything!

HAAM, 234 Union Ave., Brooklyn, NY 11211

Features appetizers, salads, entrées, sides, and desserts. Non-alcoholic drinks also available. Entrées include Bake and Shark (flatbread filled with cabbage, pineapple, tomatoes, cucumbers, red onions, and banana blossom drizzled with house-made chutneys, served with side of Mango Chow) and Curry Tofu Bowl (curry roasted tofu, sautéed bell peppers, purple cabbage, sweet plantains, and avocado served with quinoa and curry dressing).

Looking Meadow Café, 2500 Sutton Blvd., Maplewood, MO 63143

Features 10-12 different baked goods daily, including fried donuts, apple fritters, quiche, zucchini bread, house made granola, and cinnamon rolls. Highlights from the lunch menu include French onion soup, a Beyond Burger patty melt, and a French-dip sandwich (seitan on bread with vegan cheese and au jus).  A hearty Cobb salad features seitan and tofu, JustEgg, vegan bacon, tomatoes, and chives.

Plantees Burgers, 1030 N. Mills Ave., Orlando, FL 32803

Features burgers, fries, and shakes, plus a kale salad. Burgers include The Shroom (vegan provolone, grilled mushrooms, and truffle sauce). Sandwich option includes Deluxe Sandwich (chick’n, vegan cheese, tomatoes, pickles, and garlic sauce). Various drinks include vegan milk shakes and some alcoholic drinks.

Soli Grill, 1709 Benson Ave, Evanston, IL 60201

Lunch and dinner options include appetizers such as Poached Pear Flatbread (poached pear, vegan gorgonzola cheese, candied walnuts, arugula, and balsamic vinegar), salads, soups, sushi, tacos, sandwiches, wraps, and a number of dinner entrées such as Scallops and Chorizo (seared vegan scallops, spicy vegan chorizo, cauliflower purée, lemongrass cream sauce, and grilled asparagus) and Chicken Marsala Cassoulet (vegan chicken, marsala wine, Portobello and cremini mushrooms, and mashed potatoes). Features coffee, tea, sodas and mocktails, as well as several dessert options such as Vegan Chocolate Cake and Apple Tarte. Weekend brunch items include pancakes, waffles, French toast, and more. They also have a kid’s menu.

VeGreen Burger, Town Center Mall, 400 Ernest W. Barrett Pkwy. NW, Kennesaw, GA 30144

Located in the food court, VeGreen Burger offers a plethora of Asian-inspired fast food and American options. There are several varieties of its signature item (BBQ Pork, Teriyaki Mushroom, Beyond Meat, and more) as well as appetizers like Ginger Salad and Cream Cheese Rangoons. Some popular dishes include the Shrimp Burger, Chicken Nuggets, Drumsticks with General Tso’s sauce, Fried Kale Chips, and Crinkle Fries. The Shrimp Burger is crunchy, tender, and golden, with creamy mayo sauce and a tasty sesame bun. The Chicken Nuggets come with a sweet dipping sauce. The Drumsticks are delicious, while the Kale Chips and Crinkle Fries are fresh, hot, and crispy. There is also an array of cake cups and milk teas available. Please note that some items rotate on and off of their menu.