Busboys and Poets is a modern restaurant with several locations in Washington, DC, Maryland, and Virginia. We recently dined at the Baltimore location and greatly enjoyed their food. When you go to the menu on their website, you can select vegan as an option.

Their Vegan BBQ “Chicken” bites are made of soy protein, scallions, and spicy Korean BBQ Sauce. The Tempeh Panini was delicious and filling. Another dish we loved was the Vegan Lover’s Pasta consisting of linguine pasta, crumbled vegan Italian “sausage,” asparagus, mushrooms, and red curry coconut cream sauce served with garlic bread. And of course, we especially enjoyed their vegan cheesecake for dessert.

More info on this restaurant can be found here: https://www.busboysandpoets.com

By Jeanne Yacoubou, MS

In April 2022, The VRG received an email from a reader.

She was concerned about a 2015 VRG blog post on magnesium stearate. In that post, we said: “No examples of tallow-derived magnesium stearate in foods or pharmaceuticals are known.”

The reader commented: “Magnesium stearate in pharmaceuticals is not uncommonly sourced from mammals, and medical products containing magnesium stearate have been associated with life-threatening reactions in people with alpha-gal syndrome.”

What is alpha-gal syndrome?

For readers who may not be aware of alpha-gal syndrome (AGS, also called alpha-gal allergy, red meat allergy, or tick bite meat allergy), the Mayo Clinic reports that AGS is a “…recently identified type of food allergy to red meat and other products made from mammals.” The United States Centers for Disease Control and Prevention (CDC) lists “pork, beef, rabbit, lamb, venison, etc., and products made from mammals (including gelatin, cow’s milk, and milk products)” as potential sources of alpha-gal.

“Alpha-gal” is an abbreviation for a type of sugar molecule, galactose-α-1,3-galactose, found in most mammals, excluding humans. (“α” is the Greek letter, alpha.) It is not found in fish, reptiles, or birds.

Currently, researchers believe that humans acquire the alpha-gal sugar through a tick bite. In some people, the sugar sets off an immune reaction.

If affected individuals later consume any of the animal products listed above, mild to severe allergic reactions, including potentially life-threatening anaphylactic shock, may occur. However, the CDC points out “Not all patients with AGS have reactions to every ingredient containing alpha-gal.” (Bold is CDC’s.)

To date, there is no known treatment for AGS. Prevention, by avoiding tick bites, is key.

What is magnesium stearate?

Magnesium stearate is a common food additive with GRAS status (generally regarded as safe) by the U.S. Food & Drug Administration. It has been used for decades in many foods and beverages including baking products, candy, chewing gum, and spices. Magnesium stearate could function as an emulsifier, binder, thickener, release agent, or anticaking agent in foods and beverages.

Magnesium stearate is also a common inactive ingredient in pharmaceuticals and dietary supplements. In these products, it serves primarily as a lubricant or release agent. In this capacity, it prevents tablets, capsules, or powders from sticking to molding or conveyor belts during manufacturing, or from sticking to packaging after purchase.

Magnesium stearate is made from magnesium (a mineral) and stearic acid (a fatty acid).

Is magnesium stearate derived from animals?

Principal commercial sources of stearic acid used today to make magnesium stearate are cottonseed, coconut, and palm oils. Much less common are animal fats such as tallow or lard.

As of 2022, all of the research on magnesium stearate conducted by The Vegetarian Resource Group (VRG) indicates that plant sources, especially coconut and palm oils, are the major ones used to manufacture magnesium stearate for both food and pharmaceuticals.

For this article, we again contacted several major manufacturers of magnesium stearate in June 2022 to see if anything has changed. We learned:

1. From the Roquette website: “For the manufacture of the whole range of its products, Roquette only uses vegetable raw materials like wheat, maize, potatoes, or pea. No additive or ingredient from animal origin is added to Roquette products. No processing aid from animal origin is used for the manufacture of Roquette products.”

magnesium steareate

We also contacted Roquette through their website contact form and asked: “Is your magnesium steareate derived from an animal source?” The company replied: “No raw materials used in the manufacture of Roquette products are of or are derived from animal origin.”

2. Acme-Hardesty was very clear on their website: “Magnesium stearate can be derived from both animal fats and vegetable oils. At Acme-Hardesty, our product is entirely plant-based.”
3. Mallinckrodtt: Only soy and palm are listed on their website as sources for their magnesium stearate.
4. Lupin Pharmaceuticals: We received the following email.

This email is in follow-up to your request for information on Hydrocodone Bitartrate and Acetaminophen Tablets:

You have enquired “Is the source of magnesium stearate in generic Norco (hydrocodone bitartrate and acetaminophen tablets) derived from animals (beef or pork)?”

Below, please find information pertaining to the above topic(s):
“Please note that magnesium stearate used in Hydrocodone Bitartrate and Acetaminophen tablets is not derived from animal sources.”

This information is intended to provide pertinent technical data which will assist you in forming your own conclusions and making your own decisions regarding the use of Lupin Pharmaceuticals products.

Thank you for your interest in Lupin Pharmaceuticals and our products.

-Lupin Pharmaceuticals Medical Information Services

VRG’s researcher wrote the original magnesium stearate entry after contacting major suppliers of magnesium stearate and many companies that use it. Everyone told us that tallow is no longer used as a source. It may have been in the 1990s and previously, but not now. BSE scares and consumer dislike of animal ingredients were the major reasons given to me. (VRG Note: BSE is the acronym for bovine spongiform encephalopathy.)

Thus we used the caveat that none are known to contain tallow. It’s impossible to prove a negative. We can’t say ‘No magnesium stearate today is from tallow.’’Nor can we say ‘All magnesium stearate is plant-based today.’

We asked the inquirer if she knows of a specific case of a product that contains tallow-derived magnesium stearate. Then we can update the entry by listing it.

We were not provided with any specific examples.

We were directed to a clinical communications published in the Journal of Allergy and Clinical Immunology by Dr. Christine Muglia as lead author and several colleagues.

In that letter, Dr. Muglia described the case of a 48-year-old man suspected of having AGS. He appeared to suffer a negative reaction after taking one or more pharmaceuticals, including over-the-counter medications, that contained magnesium stearate as an inactive ingredient.

The patient’s history was recounted in this way:

“He reported that for the last 25 years, he has had episodes of edema of the larynx and tongue, diffuse hives, dyspnea, wheezing, abdominal cramping, diarrhea, edematous testicles, and a sense of impending doom approximately 4 to 5 hours after eating hamburger, steak, or venison. Reactions typically required treatment with epinephrine. The delay in time between eating dinner and the reaction caused a delay in diagnosis for many years. Notably, he had been a hunter since the age of 11 and had sustained countless tick bites over the years.”

Dr. Muglia et. al. wrote in their letter:

“With avoidance of red meats, he has experienced no reactions; however, he has had symptoms with medications that contain magnesium stearate. After taking medications prescribed as a gelatin capsule, including acetaminophen (Tylenol, McNeil Consumer Healthcare, Fort Washington, Pa) and naproxen (Aleve, Bayer HealthCare LLC, Whippany, NJ), he experienced immediate onset diarrhea and chest tightness, which resolved with the use of diphenhydramine (Benadryl, McNeil Consumer Healthcare, Fort Washington, PA). With lisinopril tablets (Aurobindo Pharma Limited, Hyderbad, India), he experienced laryngeal edema, abdominal cramping, nausea, and diarrhea, which resolved after stopping lisinopril. Approximately 3 to 4 hours after taking hydrocodone bitartrate and/or acetaminophen (Vicodin, AbbVie Inc., North Chicago, IL), he experienced hives, which were relieved 4 hours after the use of diphenhydramine (Benadryl). Similarly, he experienced hives after the use of clonidine.”

The VRG investigated all of the suspected pharmaceuticals in the preceding paragraph. We wanted to determine if the magnesium stearate functioning as an inactive ingredient in these drugs had been sourced from an animal, specifically beef.

Source of magnesium stearate in suspected pharmaceuticals

The VRG researched the following five drugs to determine the source of magnesium stearate used: Tylenol, Aleve, lisinopril, vicodin, and clonidine. Our data are summarized in the following table:

Magnesium stearate in Tylenol

When we first contacted Johnson & Johnson, makers of Tylenol, we asked: “Is the magnesium stearate in the regular strength Tylenol sourced from animals?”

Chris from the Customer Care Center at Johnson & Johnson replied: “We can confirm that the magnesium stearate is synthetic.”

The Vegetarian Resource Group responded: “What do you mean by ‘synthetic’? It could refer to microbial or chemical synthesis.”

Gillian Joy from the Customer Care Center at Johnson & Johnson answered: “Apologies but further information about the source of this is not available.”

A week after receiving this email, The VRG called Johnson & Johnson to attempt to get clarification on their meaning of “synthetic.” We spoke with Erla who stated: “There are no animal byproducts in regular strength Tylenol tablets.” She repeated her co-workers’ info and said – in addition to her previous statement about no animal byproducts – that magnesium stearate is “synthetic.” I asked her to explain synthetic and she said “…not natural; it;s artificial.”

Magnesium stearate in Aleve

The VRG contacted Bayer, the maker of Aleve, and asked: “What is the source of magnesium stearate in Aleve tablets?”

Sheena, Consumer Engagement Specialist at Bayer, replied: “Magnesium Stearate is made up of two substances, a saturated fat called stearic acid and the mineral magnesium. Stearic acid can be found in foods such as eggs, salmon, cotton seed oil, palm oil, and coconut oil.”

We responded: “We’re asking specifically about the source of magnesium stearate in Aleve tablets. Other drug companies say it’s plant-based. Or it could be from beef or pork. What about the source of magnesium stearate in Aleve tablets? I’m not asking about stearic acid and magnesium generally which is what your response is.”

Rory, Consumer Engagement Specialist at Bayer, replied to our email by saying: “After consulting with our brand specialist, they have confirmed that the magnesium stearate is derived from a vegetable source.”

Curious to see how Bayer representatives would respond by telephone, The VRG called and asked about the magnesium stearate in Aleve tablets. We spoke with Sandy who replied: “Magnesium stearate is from egg, salmon, cottonseed, palm, or coconut oil.” When I questioned the accuracy of her statement, Sandy put us on hold to check. She returned to the call and stated “It’s not derived from pork or beef. All five sources are in Aleve.” I asked her to confirm with her supervisor. But we only received a repeat of the previous answer, without a check with a supervisor.

Magnesium stearate in lisinopril

The manufacturer of lisinopril listed in Dr. Muglia’s communication did not respond to our multiple requests for source information about magnesium stearate.

So, The VRG sought information from other manufacturers of this drug.

Prinston Pharmaceuticals sells two formulations of lisinopril. The magnesium stearate in both of them are plant-based. Regarding one formulation from China: “Magnesium stearate used in lisinopril tablets was derived from a plant source.”

Concerning the lisinopril made in the USA: “The source of magnesium stearate in lisinopril tablets is vegetable-based.”

Lupin Pharmaceuticals also makes lisinopril. In response to our inquiry, they replied: “Lupin’s lisinopril tablets do not contain animal material and magnesium stearate used is derived from vegetable sources.”

Magnesium stearate in vicodin

In Dr. Muglia’s communication, AbbVie was given as the manufacturer of vicodin (hydrocodone bitartrate/acetaminophen). When we spoke with AbbVie, John, a Medical Services Specialist, told us that MiKart produces vicodin for them. We called MiKart on three occasions and did not receive a reply.

Mallinkrodt is another company that produces vicodin and norco, a similar drug containing the active ingredients hydrocodone bitartrate and acetaminophen. Both are listed on page 10 of their generics catalog.

The first time we called, a customer service representative told us that magnesium stearate in norco “could be animal-based” but she wasn’t sure. She connected us with Chrissy in another department who said the magnesium stearate in a 5mg/325mg (hydrocodone bitartrate/acetaminophen) dosage of norco was beef-derived. No mention of stearic acid was made.

A couple of weeks later, The Vegetarian Resource Group called to verify this information. Anita on the general customer call line didn’t know for sure and put us through to Chrissy again.

This time, Chrissy said that the magnesium stearate in the two dosages we had specified (10mg hydrocodone bitartrate)/325mg acetaminophen) for both norco and vicodin was plant-based. This is in agreement with the Mallinckrodt website page on the stearates that they sell. They are all soy- or palm oil-derived.

However, this time, Chrissy informed us that stearic acid was also in both norco and vicodin. Their stearic acid was derived from beef.

When The VRG asked why the sources of stearic acid and magnesium stearate were different, Chrissy stated “Our ingredient supply changes. At the current time, the stearic acid we use is from a beef source…But all of the stearates we produce for other pharmaceutical manufacturers are plant-based.”

The VRG also contacted Lupin Pharmaceuticals, another manufacturer of norco. On two separate occasions, Lupin informed us that both magnesium stearate and stearic acid in their product is not derived from animals. In their own words:

“…magnesium stearate used in hydrocodone bitartrate and acetaminophen tablets is not derived from animal sources.”

“…stearic acid used in hydrocodone bitartrate and acetaminophen 5mg/325mg tablet is not derived from any animal origin.”

Magnesium stearate in clonidine

Dr. Muglia’s communication on alpha-gal mentioned clonidine as another drug taken by the patient suspected of having AGS. However, no manufacturer was given.

So, The VRG investigated drug companies to find out information on the magnesium stearate used in clonidine.

Teva Pharmaceuticals told us that “magnesium stearate is not derived from animal sources” in their clonidine.

Lupin Pharmaceuticals also manufactures clonidine. They wrote to us: “Magnesium stearate used in clonidine is derived from vegetable origin.”

Stearic acid as well as all stearates may be of concern in alpha-gal syndrome

The clinical communication sent by Dr. Muglia and colleagues to the Journal of Allergy and Clinical Immunology did not even mention the possibility that stearic acid could be responsible for adverse allergic reactions in people with AGS.

In fact, Dr. Muglia et. al. stated in the letter about their patient:

“The correlation between his reactions to meat and to these medications suggests that the medication reactions may have been due to alpha-gal in the magnesium stearate. Alpha-gal has not been definitively found in magnesium stearate, as this study has yet to be conducted. The correlation is theoretical…Our patient’s reactions to gelatin capsules do not allow us to isolate magnesium stearate as the cross-reactive allergen, because gelatin is also a meat byproduct. His reaction to lisinopril tablets that contain magnesium stearate, but not gelatin, makes the case stronger for cross-reaction between alpha-gal and magnesium stearate, but still does not confirm it.”

She and her team were preoccupied with magnesium stearate only.

Likewise, the email we received from the reader spoke only of magnesium stearate as a potential trigger for alpha-gal syndrome. She said nothing about stearic acid.

This is a perfect example of narrow thinking in science. It occurs when you’re fixated on only one item and nothing else – even the possibility, in this case, of chemical cousins possessing the same capability of causing an adverse allergic reaction as the targeted chemical.

In response to our reader who indicated: “Magnesium stearate in pharmaceuticals is not uncommonly sourced from mammals…,” based on this investigation, we learned the opposite.

From what companies are telling us, magnesium stearate in pharmaceuticals is uncommonly sourced from mammals. Magnesium stearate in pharmaceuticals is commonly plant-based. If you learn of a company that uses an animal source, please let us know. Stearic acid in pharmaceuticals, on the other hand, could be beef-derived, as one company told us about their version of norco.

However, since Lupin Pharmaceuticals reported that stearic acid in their norco was not animal-derived, it’s possible that stearic acid in other drugs is also non-animal sourced.

Note: The VRG contacted Dr. Muglia for this article in May 2022 since the journal communication listed her as the corresponding author. The email address in the article is no longer current. We tracked her down at the medical practice where she is currently on staff. She has not responded yet.

Cautions about stearic acid and magnesium stearate in pharmaceuticals and food products

Through our research, The VRG must caution all people with alpha-gal syndrome (AGS) that it’s important to look into all inactive ingredients of all drugs (including over-the-counter products) with “stearic” OR “stearate” in their names.

Because both stearic acid and stearates are food and beverage ingredients, too, be sure to read all food labels very carefully. To be on the safe side, you should consult with your doctor on whether you should avoid all these products. Also, contact the company to confirm. Readers may be interested in our previous research into magnesium stearate in confections.

Our tips for getting ingredient information from food companies may be helpful.

Often, a food or dietary supplement company will specify the source of ingredients on their product labels. This is not required by law. Nor is it required by law on pharmaceutical labels.

All consumers should also be aware that when patents expire, many different generic versions of drugs enter the market.

Unless you request a specific manufacturer, your pharmacy may select any manufacturer depending on their supply and/or what your insurance dictates.

Nor may a pharmacy be able to meet your request all the time. In addition, a pharmacy’s supply could change from refill to refill.

Another likely possibility is the manufacturer’s sources of ingredients could change at any time – without public announcement.

So, The VRG recommends you contact the drug manufacturer listed on the bottle in your hand about any ingredients before taking it.

Be sure to emphasize that you’re concerned about all inactive ingredients with “stearic” or “stearate” in their names in the drug at a certain dosage. Be sure to specify the dosage. (VRG Note: Calcium stearate is another example of an inactive ingredient with “stearate” in its name.)

If you’re not speaking with a pharmacist when you call, do not assume customer service representatives know what you’re talking about. Ask to see a copy of the list of all inactive ingredients. Then ask about specific ones on the list.

If you’re still unsure about the accuracy of what customer service representatives tell you, ask to speak to a supervisor.

The contents of this posting, our email, our 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.

By Reed Mangels, PhD, RD

Picture a baby, 6 months or older, sitting in a highchair, covered with food – maybe orange carrots or green puréed spinach. It’s clear that their eating experience is not just to satisfy hunger. First food experiences typically don’t result in lots of food going into (and staying in) baby’s mouth. These first encounters with solid food introduce new tastes, textures, and colors. They prepare babies for a lifetime of eating foods.

Pediatricians usually recommend that babies start eating solid food around age 6 months. That’s when they’re able to sit up and physically able to eat solid foods. Does it matter which foods are introduced first? A new study suggests that introducing vegetables before fruits may make it more likely that children will eat more vegetables.

In this study, which took place during the first 4 weeks of feeding solids, one group of babies ate only vegetables (spinach, potato, beets, green beans) and another group ate a combination of fruits and  sweeter vegetables (apple, pear, pumpkin, small amounts of spinach and beets mixed with apples and pears). This was in addition to the babies continuing to receive breast milk and/or infant formula. They also were given puréed meat as an iron source. Although this study used meat as an iron source, other foods such as iron-fortified baby cereals, puréed lentils and other legumes, and tofu supply iron. After the 4 weeks of the study were completed, families were encouraged to feed the babies as they wished.

When the babies in the study were 9 months old, the babies who had been in the “only vegetables” group ate more vegetables over the course of a day than did the babies who had been in the “fruit and sweeter vegetables” group. The babies in the “only vegetables” group were more likely to accept broccoli and spinach than were the other infants. Both groups of infants ate the same amount of fruit. According to the study’s authors, the take-home message could be to offer babies a variety of tastes of vegetables when they start eating solid foods.

Reference:

Rapson JP, von Hurst PR, Hetherington MM, Mazahery H, Conlon CA. Starting complementary feeding with vegetables only increases vegetable acceptance at 9 months: a randomized controlled trial. Am J Clin Nutr. 2022;116(1):111-121.

To read more about feeding babies see:

Vegan Nutrition in Pregnancy and Childhood

Off to a Good Start with Baby Cereal

If you live in Maryland (especially near Baltimore) or will visiting this area, you might want to dine in one of the many restaurants participating in Maryland Vegan Restaurant Month that is being held through August 28^th this year. Some of the participating establishments include Land of Kush, Golden West Café, Liora, Double Zero, Gangster Vegan Organics, Roland Park Bagels and Sandwiches, Harmony Bakery, Miss Shirley’s, and Treehouse Café and Juice Bar.

Photo from Gulino’s Pizza

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 (Note: Due to the COVID-19 pandemic many are doing take-out and/or delivery now):

Can’t Believe It’s Vegan, 584 W. Schrock Rd., Westerville, OH 43081

Located in the northeastern suburb of Columbus, Ohio, Can’t Believe It’s Vegan serves familiar favorites that after one bite will make you say, “Can’t believe it’s vegan!” Their expansive menu is full of amazing dishes prepared by Chef Clayton himself, the head of the restaurant, who is on a mission to gather more “one-bite believers”. Their menu includes starters, sandwiches, salads, bowls, pastas, savory favorites, and even a timeless brunch menu that is available from 10 am – 1 pm when open. Customer favorites include the barbecue ribs (made from jackfruit instead of meat), a spicy Thai kale salad, a vegan BLT, a spicy tofu quinoa bowl, and the crispy noChick sandwich. Head on down to Can’t Believe It’s Vegan to become a “one-bit believer” today!

Gulino’s Pizza and Italian Market, 621 Boll Weevil Cir., Enterprise, AL 36330

Craving some oven-baked Chicago Style pizza? Well, I have the place for you: Gulino’s Pizza! Every dish is made entirely from scratch as their pizza is fresh and hand-tossed, toppings are never frozen, and their selection of vegan meatless meats and dairy-free cheeses are made in house. With 4 different preparations, people can choose between a calzone, a thin (or tavern) pizza, pan crusted, or a stuffed deep-dish! There are 13 different types of pizza to choose from, 5 of which are gluten-free. With such a variety of toppings, including pepperoni, garlic, mozzarella, sausage, diced peppers, basil, and even crunchy pickles, Gulino’s Pizza is a delicious delight that anyone in or near Enterprise, AL should stop on by!

Korgette, 609 Irvington Ave., Orlando, FL 32803

Inspired by international travels, the foundations of Korgette’s menu are their falafels and build-your-own fusion bowls, enhanced with signature sauces that bring cilantro, garlic, lemon, and tahini to the party. With a focus on seasonal ingredients, all dishes are made-from-scratch, so a diner’s only worry is how to choose which items to include in the fusion bowl, with options ranging from chipotle and lime corn to sweet chili plantains to house-made hummus. Or you may be tempted to skip straight to their dessert offering: the churro ice cream sandwich, made with house-made churros and coconut ice cream, topped with toasted coconut and chocolate drizzle.

Proletariat, 21 E. 7th St., New York, NY 10003

Enjoy this gastropub with a British dining experience and a unique underground beer and a tattoo flashy atmosphere. Over 20 selected drafts and unusual, limited bottles and cans. Reservations open 21 days in advanced. Example of menu: Bubble & Squeak, potato and polenta cakes, Brussel sprouts, leeks, pickled cabbage, and mustard cauliflower purée. Locate near Swiss Institute Art Museum.

Soy Boys, 471 Church St., Toronto, ON M4Y 2C5 Canada

The menu is concise (burgers, fries, soft serve), but the mission is expansive, because for every burger sold, Soy Boys, in partnership with Eden Reforestation Projects, plants a tree. The burgers are available in single (Soy Boy 4-ounce) and double (Soy Boy 4-ounce times 2), using the Impossible Patty, with their house sauce and the option of cheese. The fries are the nostalgic waffle variety, and of course no fast food run is complete without a dessert of soft-serve.

Squeeze Juice Works, 495 7th Ave. N., St. Petersburg, FL 33701

Fresh juices, holy guacamole, pesto is besto, lil toastie, chana masala, kimchi fried rice, forbidden forest, farro way, strawberry fields salad, toasties, and bagels are on the menu.

The Rogue Panda, 1601 Drexel Ave., Miami Beach, FL 33139

Heard of “Kung Fu Panda”? Well, we introduce to you The Rogue Panda, which isn’t your traditional Chinese food spot. Serving unforgettably delicious, crave-worthy, plant-based Chinese food, The Rogue Panda are proving that reducing meat consumption and improving sustainability can be done with zero sacrifice to taste or experience. Their menu only includes 7 items, but don’t fret, each one is insanely delicious! You can choose from their slippery dumplings, rogue “egg” rolls, sesame cucumbers, dandan noodles, kung pao brussels, mapo tofu with white rice, or Sichuan green beans. Whatever you choose, just be sure to wave to the insanely cute anime-drawn panda!

Vibez Kitchen, 4505 E. Veterans Memorial Blvd., Killeen, TX 76543

Diners’ reviews of Vibez Kitchen clearly demonstrate that the owners are living up to their mission statement of “Giving back to the community in a healthier vegan way.” Their storefront may be simple, but their menu inspires many exclamation points, as they bring a Caribbean-American fusion to Texas. Main plates include an Okra & Butter Bean Stew and Stir-Fry Oyster Mushrooms. Or you might want to mix it up and choose from among tacos & wraps, sandwiches, wings & tenders (including the cauliflower wings), and sides. Because who can resist a side of sweet potato fries or jalapeño cheese fries?

Three Days of Lodging, Nutrition Instruction, and Whole-Food Plant-Based (WFPB) Food

Are you interested in moving toward a whole-food plant-based vegan lifestyle but aren’t sure about the pragmatic steps? Enjoy 3½ days this September on the North Carolina shore. Show up, relax, soak up evidence-based nutrition and lifestyle information, and enjoy healthy meals and their recipes. For information, see https://rochesterlifestylemedicine.org/immersion/

By Carole Hamlin

I attended the wonderful annual conference of the National Health Association in Cleveland in June of this year. One of the speakers was a man named Tim Kaufman, whose talk was inspiring – and eye-opening for people who might not yet be convinced that a whole-foods, plant-based diet can be the way to health and a longer life. Tim’s website, www.fatmanrants.com, has a wealth of information about how his current lifestyle has changed everything about his life for the better.

In the past, Tim was a very unhappy man who had been chronically sick for years and addicted to alcohol, and also opioids and Fentanyl that doctors had prescribed. He weighed as much as 400 pounds. His wife was also overweight. But in January 2013 they started on a whole-foods, plant-based diet, and over time he was able to get his life back. Instead of spending time in a wheel chair and sitting most of the time, he is now able to be very active physically. He and his wife both are athletes in good enough shape to meet many physical challenges that would daunt most people. Tim competed at Ironman Lake Placid, a 140.6-mile triathlon, at the end of July.

Tim has said his discovery of a whole-foods, plant-based diet, which enabled him to lose the weight and be active physically, has totally turned his life around. Tim had to have some spine and ankle surgery a couple years ago, which temporarily affected his physical abilities, and he had to learn how to walk again last October. The doctors told him it could take a year, but he learned in just a few months. His choice to eat healthfully made his body able to heal much more quickly.

Tim is an amazingly accomplished person – teaching, doing community work, owning a restaurant, writing, publishing, etc. His is a moving, uplifting story.

I recommend taking a look at Tim’s website and seeing him speak at an event if you get the chance. The formerly unhappy man has become an enlightened person who can inspire others to take his advice about how to live better and longer. For a quick overview, you could watch his 12-1/2-minute video on his website called “My Plant-Based Journey.”

By Reed Mangels, PhD, RD

A Vegetarian Resource Group member wrote us asking about the saponins in quinoa and whether these interfere with the absorption of vitamins and minerals. The outer layers of quinoa grains contain a bitter coating called saponin. This bitter layer makes quinoa less appealing to birds and other animals. Saponins (from the Latin word for soap), give quinoa a bitter taste. They have also been shown to reduce the amount of iron and zinc absorbed from quinoa although the extent of this reduction does not appear to have been assessed in humans. If you eat other foods that provide iron and zinc, it’s not likely that this reduced absorption of iron and zinc from quinoa will be a concern.

Saponins can be removed from quinoa by rinsing, heat treatment, and abrasion as well as through selective breeding for lower saponin quinoa. Many packages of quinoa include a statement on the label that they have been pre-washed or rinsed to remove saponins. If you are not certain that the quinoa you plan to use has been pre-washed, you can put the quinoa in a fine-mesh strainer and rinse it until the rinse water runs clear. This should reduce its saponin content and eliminate the bitter flavor.

Reference:

El Hazzam K, Hafsa J, Sobeh M, et al. An insight into saponins from quinoa (Chenopodium quinoa Willd): A review. Molecules. 2020;25(5):1059.

To read more about cooking with quinoa see:

Quinoa Dishes: Vegan Cooking Tips

Southwest Quinoa & Beans

Quinoa and Veggies Recipe

By Reed Mangels, PhD, RD

Dietary Guidelines for Americans is a document that is produced every 5 years by the U.S. government. It is important because it is used as the foundation for federal nutrition education materials as well as being used by schools, the food industry, and many others. The most recent Dietary Guidelines, released in 2020, endorses “a healthy vegetarian dietary pattern” as one of three recommended dietary patterns. All of the Vegetarian Dietary Patterns call for use of eggs with no suggestions for vegan foods that could replace eggs. We, at The Vegetarian Resource Group would like to see vegan dietary patterns included in Dietary Guidelines for Americans.

A recent study provides evidence that it would be easy to modify the vegetarian dietary pattern in Dietary Guidelines to make it vegan. In this study, the “dairy food group” was replaced with fortified soy milk and fortified soy yogurt. Eggs were replaced with a combination of beans, peas, lentils, nuts, seeds, and soy foods. Vegan patterns were created to be similar in calories to the original Healthy Vegetarian Dietary Pattern. The resulting vegan dietary patterns were analyzed for nutritional adequacy and compared to the original Healthy Vegetarian Dietary Patterns which contained dairy products and eggs.

The vegan patterns were higher in iron, copper, vitamin D, riboflavin, vitamin B12, and vitamin K. Protein was slightly lower but still adequate. Sodium, cholesterol, and zinc were lower in the vegan patterns. Other nutrients were similar in both patterns.

This study only looked at nutritional adequacy for non-pregnant, non-lactating adults. Hopefully, future studies will examine other age and life-cycle groups. Additional studies should examine the use of other fortified plant milks and determine the minimum amount of these products needed and examine the need for supplements if fortified foods are not used as sources of vitamin D, calcium, and vitamin B12.

We hope that the results of these and similar studies will be used to include vegan dietary patterns in the next edition of Dietary Guidelines for Americans.

Reference:

Hess JM. Modeling dairy-free vegetarian and vegan USDA food patterns for non-pregnant, non-lactating adults [published online ahead of print, 2022 Apr 29]. J Nutr. 2022.

To read more about the Dietary Guidelines for Americans see:

2020-2025 Dietary Guidelines for Americans Released

VRG’s testimony about the 2020 Dietary Guidelines and the Scientific Report Underlying the 2020 Dietary Guidelines

By Nadely Requena, VRG Intern

Hi there! My name is Nadely (pronounced like Natalie) and recently, I decided to embark on an adventure! Lately, everything seems to overwhelm me. From little snippets of conversations with others, I’ve realized that I’m not the only one who’s going through it. I find myself procrastinating way too much and the work just never seems to end.

In moments like these, it’s vital that we listen to our bodies. There are internal alarm systems going off and we need to respond. I’ve always found that going on walks provides me with clarity and an overall sense of peacefulness, especially when I go by myself.

In light of how I’ve been feeling, I thought a nice hike and vegan picnic would be a good way to alleviate my anxious thoughts. However, how fun would it be if I took you, a fellow reader, along for the ride? Or at least through some tips and tricks I’ve learned from my numerous hiking trips?

Are you ready? Okay, let’s begin.

First off, you need to make your lunch! I’ve always found it very helpful to prepare meals that are easy to eat and that won’t get your hands dirty. Sandwiches are usually my go-to just because they’re so simple, but super customizable and delicious with every bite.

Vegan Picnic Meal:

• Main: sandwich with 2 toasted bread slices along with lettuce, avocado, and vegan cheese
• Side: leftover tater tots mixed with spring mix (added sriracha for a little spice)
  • *Tip: frozen tater tots can be cooked in the microwave in just 2-3 minutes!
• Snack: roasted peanuts

Now, when it comes to preparing your backpack, you want to make sure your lunch is in a tight, fully sealed container. We don’t want anything to spill — no mini accidents! I also make sure to bring a couple napkins just in case. Additionally, I bring a towel to sit on, whatever book I’m reading at the moment, and my journal to make sure I document my beautiful surroundings.

More Tips & Tricks:

• Bring at least 2 liters of water — I always have my neon lime green Hydro Flask with me wherever I go, but whenever I go on longer walks, I like to prepare by bringing my extra Nalgene bottle (which is also lime green in case you were wondering). Not only are you helping the environment by not using plastic, you are also preparing your future self to not be dehydrated!
• Wear comfortable shoes and clothes — I mean it! There is nothing more horrible than wearing clothing pieces that don’t suit the activity you’re doing. It’s so uncomfortable! On my hiking days, I love wearing my pair of biker shorts, either a baggy t-shirt or a tank top, and some tennis shoes or hiking boots.
• Prepare for the heat by bringing a bandanna — Now, I don’t know what part of the world you’re reading this from, but where I’m from (Texas), the heat loves being the villain in everybody’s day. Bringing a bandanna or some type of cool and washable fabric can come in handy to wipe off sweat.
• Have long hair? Put it up! Your future self will thank you, I promise!

And that’s it from me! Preparing for a hiking trip is pretty easy and once you get into the flow, you can start to modify certain things to best suit your needs.

This weekend, I walked 13.5 miles through luscious greenery at the Barton Creek Greenbelt Trail in Austin, Texas. As I contemplated quietly, a running creek was my companion and I occasionally smiled and greeted fellow hikers who I hope experienced the same amount of contentment as myself.

A gentle reminder: we are only human. Our emotions fluctuate, life happens, and there’s nothing wrong with feeling overwhelmed or out of it at times.

With the constant breaking news, the endless notifications on every device, and the endless stream of work, there needs to be a time to re-energize yourself. Self-care care is a form of self-love. It’s okay to not be okay.

Here’s some picnic and hiking recipes:
https://www.vrg.org/blog/2015/07/17/everything-you-ever-needed-or-wanted-to-know-about-picnics-vegan-style/
https://www.vrg.org/blog/2020/05/14/warmer-weather-is-here-enjoy-some-picnic-recipe-ideas/
https://www.vrg.org/journal/vj2002issue2/2002_issue2_picnic.php
https://www.vrg.org/journal/vj2018issue3/2018_issue3_summer_picnic.php
https://www.vrg.org/blog/2017/05/26/portable-picnic-feasts-to-enjoy-memorial-day-weekend/
https://www.vrg.org/blog/2016/07/15/vegan-summertime-picnic/
https://www.vrg.org/blog/2022/05/19/tips-for-vegan-hiking-2/
https://www.vrg.org/journal/vj2013issue2/2013_issue2_vegan_backpacking.php