The vegetarian cancer gene and Turmeric golden tofu

Okay, so if you have the internet, chances are you saw an article that has been all over the place which claims that a population of vegetarians in India are more prone to cancer than their meat eating counter parts. Now the story goes something like this:

A group of Indian vegetarians have a specific gene that alters the digestion of plant fats to produce arachidonic acid, and this acid can then be a risk factor in both heart disease and prostate cancer. The article also claims that generations of vegetarian eating caused this gene to be expressed this way.

Based off this, the reporter says that a vegetarian diet may change your genes and make you more susceptible to heart disease and canc… wow that is such a ridiculous statement it is not even worth typing.  The author also says that vegetarians suffer colorectal cancer as much as 40 times more than meat eaters. (Ugh)

It is apparently easy to publish absolute rubbish. I now understand why Dr. Garth Davis hates nutrition reporters and nutrition bloggers so much…

First lets simply address the fact that the study is looking at genomes not diets.

Next up, the idea that just because they are a predominantly vegetarian population, doesn't mean they are healthy eaters. Diets from this area are typically heavy in added oils and butters or ghee, dairy and on top of this, the dishes also often included fried foods. If the issue was diet related, chances are it has more to do with these items than with the consumption of fresh fruits and vegetables.

The claim that meat eaters have less colorectal cancer is also outrageously ridiculous. The author bases this claim off one study, which was later found to be incorrect when the data was revisited. Furthermore, not only have I previously outlined how TMAO is formed after consuming meat and dairy which increases the risk of heart disease, but the links between meat consumption and cancer are so strong that according to an article reviewed by Dr. Greger of Nutrionfacts.org the meat industry is studying the possibility of adding ingredients to meat which may help reduce the inherent cancer risks of consuming it.

Perhaps most ironic part of all this is that chicken and eggs are the two greatest sources of arachidonic acid according to the Institute of Medicines’ Dietary Reference Intakes list.

Finally, if you actually look at the study rather than the health reporters take on the study, it suggests that the massive doses of Omega-6 found in oils are most-likely the biggest part of the problem for the people with this particular genotype, but of course, we already knew oil isn’t healthy…   As Dr. Tom Brenna, one of the authors of the study said, “to say it is a vegetarian gene is quite a stretch…”

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Turmeric Gold Tofu

Okay so if you are still worried about having some bizarre gene that could increase your risk of cancer, here is a great dish that can offer some comfort. We know that turmeric has several antioxidants that can offer some buffering protection, so give this deliciously golden tofu a try. 

Since we are heading into fall here in BA, we served the tofu with massaged kale, spaghetti squash (seeds which we brought from the US and planted at her families farm) and cardamom spiced rice. However, this tofu would also be fantastic on a large dark-green salad or even as a sandwich.

Let me know what you all think.

Turmeric Gold Tofu

1 package Firm Tofu – Cubed

2 tablespoons Apple Cider Vinegar

1 tablespoon Dijon mustard

2/3 tablespoon turmeric

1 teaspoon soy sauce

1 teaspoon cumin

1 teaspoon garlic powder

½ teaspoon black pepper

Put all of the spices together along with the mustard, the vinegar, and the soy sauce and mix well. Once well mixed, pour on top of the tofu and toss until the tofu is evenly coated.

Now put the tofu and all of the remaining dressing into a pan over medium-low heat and cover. Let cook for about 5-8 minutes and then stir the tofu. The sauce should start to simmer. Repeat this until the tofu is golden brown - roughly 15 minutes - and then serve hot or cold.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

WHO Carcinogen list and a plant-strong Thai-style Curry

Perhaps it’s ironic that a few days after I published my post on Breast Cancer last month, the World Health Organization (WHO) International Agency for Research on Cancer (IARC) announced that they were adding processed meat to the list of carcinogens known to cause cancer, and listed all red meat (beef, veal, pork, lamb, mutton, horse, and goat) as a food type that “probably” causes cancer.

I was actually away from Buenos Aires when the WHO news broke, and while I was getting periodic updates about the reports, hiking, kayaking, and cycling with friends in Patagonia took precedent.

However whenever I checked in, the internet was ablaze with crazy click-bait titles, ridiculous claims, and adamant defences that this is some sort of liberal conspiracy to further reduce American’s freedoms.

The problem is most people don’t quiet understand what they are so fired up about. While many in the media have said that WHO claims processed meat is as dangerous as cigarettes and asbestos, the truth is the IARC release describes the strength of scientific evidence, rather than the level of risk of specific toxins.

As such, the truth is, processed meats have not been classified as “risky” as smoking or asbestos exposure, rather the evidence is equally compelling that they all contribute to cancer.

These findings were not reached lightly. A panel of experts reviewed over 800 different peer-reviewed research articles examining possible links. Specifically, they concluded that about 2 ounces of processed meats such as cold cuts or bacon increases colorectal cancer risk by 17 percent and 4 ounces of red meat increased that risk by 18 percent. To make this more clear, an average hamburger is somewhere around 2.4 ounces. 

“This is not an issue the public should panic about,” according to an interview giving by panelist Mariana Stern, PhD, but added, “we know that diet may contribute up to 30 percent of the cancer burden. Givent that most cancers are caused by multiple factors that act jointly, and likely in different combinations in different people, the more we know about modifiable risk factors that we can change, the more we can reduce the cancer burden in the population."

As many on the interwebs have pointed out, WHO didn’t bother to differentiate between organic, grass-fed and lean meats from their factory farm counterpoints.

The reason is because they didn’t have too. They looked at certain compounds found within all meat and how it responds to being cooked. Specifically, the evidence focused on the harmful effects of nitrates found in processed meats and, perhaps more surprisingly, heme iron found in all red meats. There was no evidence which suggested that grass-fed, free range meat is any different. Zero evidence. Over 800 studies.

In the same interview quoted above, Dr. Stern (an Argentine by birth!) said the best advice is to severely limit or eliminate all meats and instead to enrich our diets with fruits, vegetables, and grains all of which have been found to help protect against cancer. When pressed if her decade of cancer research has impacted her way of eating she stated, “yes, it has influenced what I eat. I am a vegan.”

More can be found here.

The interview with Mariana Stern, PhD can be found here.

International Agency for Research on Cancer, Red Meat and Processed Meat Volume 114, October 26, 2015.

***

To sweeten up the sour news about meats, M and I developed this phenomenal plant-based Thai-style curry which is perfect as fall slowly crawls into winter.

I use to make curries quite often from a commercially available curry paste that I use to buy in New York. These products are great, but many of them contain fish-oil so be sure to check the ingredients carefully.

However those are not available here, so instead we’ve been experimenting with curry powder. We constantly ran into the same issues, the curries were always to bitter.

One night while in the shared kitchen at our hotel in Patagonia, M was talking to an Australian woman about unlocking the full potential of curry powders. As it turns out, sautéing the powder first is a little-known secret that helps rid the powder of it’s overly bitter taste, while leaving that sweeter thai-style curry flavor.

Tofu & Kale Thai-style Veggie Curry

Serves 4

2.5 tablespoons yellow curry powder

3 cups of coconut milk

2 cups of water (rough estimate)

1.5 cups of water

1 onion – finely chopped

2 carrots – chopped

1 eggplant

1-2 medium potatoes – chopped

½ firm tofu – chopped

1 cup broccoli – chopped
half bunch of kale - chopped

1 handful of raisins (optional but recommended)

1 teaspoon garlic powder

1 thumb of fresh ginger – diced

½ teaspoon coconut sugar or sweetener of choice

½ teaspoon cayenne pepper (optional)

salt and black pepper to taste

Start by sautéing the curry powder in 2 tablespoons of coconut milk for three minutes. The powder will start to release some of it’s aroma.

Now add the finely chopped onion and sauté for two more minutes, adding a little more liquid as needed.

Add 3 cups of coconut milk and ¾ cup of water and bring to a simmer. Once rolling, add the tofu, spices, and remaining vegetables (except the kale), along with a handful of raisins. The raisins will help further sweeten the curry. If your curry powder is very bitter, add a little extra coconut sugar.

Once you add all of the vegetables, add just enough water to cover them and bring to a simmer.

Cover and let cook for 15-20 minutes or until all the vegetables (particularly the potatoes) are soft and well cooked. Once everything is done, add the chopped kale and let sit for 5 minutes so the kale has a chance to soften.

We served the curry on top of this simple rice and barley mixture.

1.5 cups brown rice

1.5 cups barley

2 bayleafs

½ teaspoon cardamom powder

6 cups of water

Combine all ingredients and simmer until all the water is absorbed and ready to be eaten.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Green over pink

More than one million women every year receive the dreaded diagnosis of breast cancer, making it the most common type of cancer among American women. More than 460,000 die from it every year making it one of the leading causes of death. Among others, I’ve known three different young women to receive the terrible news that they had breast cancer – sadly one of them lost her battle after fighting for more than 3 years.

There are no words to adequately express how terrible this disease is.

But are pink ribbons really the answer?

While nothing in life is ever a guaranteed, the medical literature suggests that there is a link between diet and this type of cancer, and it seems that at least sharing some of this information - so that every person can make an informed and educated decision -is a worthwhile pursuit.

By now, I hope this isn’t coming as a surprise, but a strict whole food, plant-based diet is considered to be the most beneficial form of eating to reduce ones risk, and may potentially prevent the disease altogether.

Look, I can go on with tons of data and research from different papers. For instance, I can talk about a paper that followed 4,000 women with breast cancer for seven years who found a strong link between saturated fat and mortality. One paper found that just 2 weeks of plant-based eating and exercise can slow tumor growth rates (in vitro) by 20%. I can cite a meta analysis of 12 papers that claims for every 10 grams of fiber consumed, the risk is reduce by 7%. But in all honesty, does it matter?

The truth is, sometimes eating healthy and exercising isn’t enough. And I know a lot of us our guilty of pretending otherwise. Even this blog tends to act as if just going vegan, or whole-food plant based is the answer every time.

And sometimes it is. Far too many people, not just women, eat terrible diets that harm our bodies every single day and ultimately impact our health. But others, to no faults of their own, still end up with the disease.

My good friend who recently passed away was like that. She was vegan for as long as I knew her, at least 8 years. Yet we all watched, horrified, as the disease returned time and again. 

It’s hard to reconcile something like this, my friend was young, charismatic, and beautiful. She exercised and ate well, and yet, that wasn’t enough.

I’ve read far too many pieces about the face of this disease, but for me, the only face this disease has is the face of my friends. The fear I’ve seen in their eyes and the fear that was in my own.

But the face of this disease is two fold because it can also be surprisingly beautiful. I chose to remember my friend as the vibrant, smiling person she was when we met. I chose to remember the fun and the laughs we shared together. But even as the cancer and the chemo wore on her body, the strength and courage she demonstrated is one of the most beautiful memories I have of her. When we all realized that her struggle was coming towards a close, the outpouring of support and love for her was truly overwhelming.

Maybe diet can’t change the world, it didn’t for my friend. But that also doesn’t mean that we should just give up and accept our fates. I wouldn’t be doing justice to my friend or her legacy. I wouldn’t be doing justice to my other friends who are struggling with this disease either. 

I don’t believe in pink ribbons.

I believe in living your life. I believe in laughing and crying together. I also believe in eating your broccoli.

As some may have noticed, I took a month off from posting as I need some time to find the motivation to continue writing this blog. Many of my posts, particularly the research heavy ones, are very time consuming. And while research and writing this post, I’ve decided that if the news I share can help a single person, than that this is a worthy pursuit. My friend spent her time on this earth helping others. I hope to do the same. 

In loving memory. SLN 1981-2015 

***

Gonzalez, Barnard, et. all., “Effects of a low-fat, high-fiber diet and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro,” Nutrition and Cancer 55(1) 2006.

Cade, J.E. “Dietary fiber and risk of breast cancer in the UK women’s cohort study.” International Journal of Epidemiology 36 (2): 2007.

Newcomb, Beasley J., e.t all., “Post-diagnosis dietary factors and survival after invasive breast cancer,” Breast Cancer Research Treatment 2011.

Aune, D., et. all., “Dietary fiber and breast cancer risk: A systematic review and meta-analysis of prospective studies,” Oncology 23(6) 2012.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Spicy Thai Cabbage Salad

Recently the word “superfood” has entered into the lexicons of Americans. (I have to give credit to my friend Julie for helping to popularize it.) However, the way we apply the term to foods has been ad-hoc and inconsistent, at best. Typically, we use the term for exotic and expensive sounding foods such as acai, goji berries, sea-buckthorn and the like. Depending who you talk to, you might also hear kale and quinoa described in such glowing terms. However, rarely will more generalize foods, such as iceberg lettuce be described as “super,” even if it is a health promoting food. Another food that is often ignored, but certainly deserves more attention, and is clearly entitled to the entry of the exclusive membership of "superfoods" is cabbage.

Considering how much attention kale has been getting recently, it is surprising that it’s superfood cousin, cabbage, has been left on the sidelines. Perhaps cabbage needs it's own Ryan Gosling meme. 

This is especially surprising considering there are over 400 articles on cabbage and the role it can play in cancer prevention and treatment. According to one study done on cancer cells in a petri dish, cabbage was one of the best vegetables for cancer prevention displaying the ability to kill multiple types of tumor cells (in part, thanks to the high amount of sinigrin an antioxidant found in cabbage); cabbage has also been shown to lower cholesterol in multiple studies, and red cabbage was awarded the “best bang for your buck” by Dr. Greger because of the high concentration of antioxidants, vitamins, and minerals as well as because of red cabbage's low price point. On top of all of this, cabbage is incredibly versatile, and can be added to just about any dish and prepared in nearly anyway!

This Spicy Thai Cabbage Salad is the perfect way to get more superfoods into your life!

Serves 3-4: 

For the salad:

1 ½ cups green or savoy cabbage, shredded

1 ½ cups purple cabbage, shredded

1 cup carrot, shredded

1 cup zucchini, shredded

3 stalks celery (optional)

1 large handful fresh basil, chopped

1 tablespoon fresh cilantro, chopped

½ cup peanuts or cashews (leave out if making a nut-free version)

Fresh or dried mint to taste

For the dressing:

2 tablespoons lemon juice

2 tablespoons apple cider vinegar

¼ cup Liquid Aminos or low sodium soy sauce

¼ cup vegetable broth mixed with ground flax seed (see: oil replacement guide)

2 tablespoons pure maple syrup

2 cloves garlic

1 inch piece of ginger, peeled

1 ½ tablespoons curry powder

1 teaspoon chili powder

1 teaspoon hemp seeds

The dressing will keep for about one week in the refrigerator. 

In a large bowl, combine all of the salad ingredients and toss to mix thoroughly.

In a high-speed blender, combine all of the dressing ingredients and blend until smooth. Pour over the tossed salad ingredients, mix well, and enjoy. 

D. Boivin, et. all “Antiproliferative and antioxidant activities of common vegetables: A comparative study,” Food Chem., 112(2): 374-380, 2009.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Iron Deficiency and Anemia

Recently a good friend of mine told me that she was diagnosed with anemia. She has been vegan for as long as I have known her (at least five years) and is the first vegan I’ve met who actually had a mineral deficiency of any kind. While I can’t go into specifics, I do know she follows a mostly health promoting lifestyle. Besides generally eating well she is also an accomplished Ironman athlete. Some of the symptoms she felt included general fatigue and dizziness but other signs of anemia include: pale skin, rapid heart beat, shortness of breath during exercise, headaches, insomnia, and muscle cramps. 

She reached out to me for a little advice and happy to oblige I started doing a little more in-depth research. This is what I found.

The main function of iron in our body is to create hemoglobin, which helps facilitate red blood cell health. An adequate iron level is of paramount importance as it ensures the cells are able to deliver oxygen-rich blood throughout the body. Iron also plays a role in building blood proteins needed for food metabolism, digestion, and proper circulation.

First, while my friend is anemic, meaning she does not have enough iron in her system, having too much iron is equally dangerous – watch for a fuller post on this subject in the future. While it is relativity rare to be diagnosed, iron toxicity typically occurs in those who eat meat. This is because of the type or “quality” of iron in animal vs. plant foods. People obtain iron from either eating plants or from eating animals that have been fed plants. It is then absorbed into their bodies through the upper gastrointestional tract. Plant foods contain what is known as non-heme iron. Animal foods contain non-heme iron but also has whats known as heme iron or “blood iron.” 

Traditionally, we our told that heme iron is more easily absorbed by our bodies and therefore of a higher quality, but that view is starting to be questioned as excess iron has increasingly been linked to Alzheimer’s disease, a double digit increased risk in colorectal cancer, type II diabetes, and coronary heart disease. Heme iron intake has also been associated with increased risk of stroke, gestational diabetes, gallstones, and cancers of the prostate, lung, stomach and kidneys, among others.   

Our bodies are remarkable. Because the human body doesn't have a mechanism to rid itself of excess iron, we evolved a way to regulate its absorption. When our bodies have sufficient storage levels of iron approximately 5% percent of the iron present in food is absorbed, when a person is iron deficient, then the amount absorbed from the foods eaten can increase by as much as 20%. However, studies have found that the body has a much more difficult time regulating the absorption of heme iron, making iron toxicity or iron overload much more possible.

Now, back to the original topic of anemia. I want to stress that it is very possible to become anemic on any type of diet. Vegetarian’s levels of Hemoglobin, which reflects the amount of iron in the blood, are comparable to those in people who eat flesh. In a review by Craig McPherson, M.D., he stated that while iron stores may be lower in vegetarians, there is no reported increase in incidence of iron deficiency anemia. In fact, iron reduction has been shown not only to decrease the risk of getting various types of cancer by 35%, but anemia has actually been found less frequently overall in those who eat a strict vegetable based diet than those on the Standard American Diet – this is potentially caused by the consumption of large amounts of dairy in the Standard diet, which can bind and inhibit the body from absorbing iron.

Back in July when I had my blood tested, my hemoglobin levels were found to be in the ideal range so I don’t overly concern myself with iron (Hemoglobin A1C: 5.1 which also puts me at a lower risk of diabetes). That said many plant foods that I regularly consume are high in iron. Dark leafy greens and dried beans are perhaps the best sources of non-heme iron. Not only is kale, collards, and spinach all high in iron but they also contain vitamin C, which helps the absorption of non-heme, and are overall, healthy for everyone to consume. In fact, per 100 calories, cooked spinach has more than 15x the amount of iron than a steak! Soybeans, lentils, tofu are also all excellent sources - and all higher in iron than steak per 100 calories-and are accessible and affordable.

However, sometimes just eating foods high in iron won’t be enough, as my friend recently found out. The good news is just because she was diagnosed as being anemic, doesn’t mean she needs to turn to meat. Nor does it necessarily mean she should start gulping iron supplements. Dr. Michael Greger of nutritonfacts.org suggests that those who are diagnosed with anemia talk with their physician about first trying to get their blood hemogloblin levels up through diet alone, because a recent study found an increase in oxidative stress in the body when using suppliments.

Luckily, there are many things we can do to help encourage our bodies to absorb non-heme iron found in our food.

As I mentioned above, vitamin c rich foods helps our bodies absorb non-heme iron. While dark leafy greens have both iron and vitamin c, if you are eating a food that is lower in vitamin C such as chickpeas, it is best if you include a food higher in vitamin c with it such as bell pepper, citrus fruits, broccoli ect. It’s also not a bad idea to avoid taking in tea or coffee as both can block iron absorption.

Another slick trick to help improve the bioavailability of non-heme iron is to prepare your dish with foods such as garlic and onion. The allium family of vegetables foods have phytonutrients that help promote iron absorption. Also steaming your dark leafy greens before eating them can also help improve your bodies iron absorption.

While cooking with cast iron has also been shown to increase the amount of iron content in foods, our bodies are less able to manage the absorption of that type of iron - making it less than ideal for those already with healthy storages of iron.

 

Below is a chart of plant foods high in iron:

Food                       Amount            Iron (mg)

Soybeans, cooked         1 cup                  8.8

Lentils, cooked             1 cup                  6.6

Spinach, cooked           1 cup                  6.4

Tofu                             4 oz                     4.7

Chickpeas, cooked       1 cup                   4.7

Swiss Chard, cooked    1 cup                   4.0

White Potato                1 large                3.2

Quinoa, cooked            1 cup                  2.8
Pumpkin Seeds             1 cup                  2.1

Raisins                          ½ cup                 1.6

Kale, cooked                1 cup                  1.2

Broccoli, cooked          1 cup                  1.1

Source: USDA Nutrient Database for Standard Reference.

Further reading:

Brazier, Brendan, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life. 2007.

Cook, J.D. “Adaption in Iron Metabolism.” Journal of American Journal of Clinical Nutrition. February, 1990

Stankiewicz, J. and S. D. Brass. “Role of iron in neurotoxicity: A cause for concern in the elderly?” Current Opinon of Clinical Nutrition and Metabolic Care, 2009. 

McDougall, Craig, M.D. “Letter to the Editor: Plant Based Diets Are Not Nutritionally Deficient.” The Permanente Journal. Spring; 17. 

 “The McDougall Newsletter.” Vol 12, Issue 8. The Asian Paradox: End of the Line for Low Carb Diets? Literature Review

Hunt, JR. “Bioavailablitliy of iron, zinc, and other trace minerals from vegetarian diets.” American Journal of Clinical Nutrition. Sept 2003; 78. 

Pulde, Alona, M.D. and Matthew Lederman, M.D. Keep it Simple, Keep it Whole: Your Guide to Optimum Health. 2009.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.