by Rich Roll
TIP: If gluten’s got you down, ditch the wheat pasta for pasta made from brown rice. Opt for breads and tortillas made from spelt or rice flour. And lose the wheat-based processed snacks like chips and crackers—they’re gluten time bombs.
IRON, B12, AND ANEMIA
Vegans are anemic. I hear it all the time. Conventional wisdom states that eating a plant-based whole-food diet fails to provide enough iron to prevent the onset of anemia, a potentially serious condition in which the body becomes unable to make enough oxygen-bearing red blood cells. It’s simply not true.
By way of background, iron is a component of hemoglobin, a protein found in red blood cells that acts as a transport system to carry oxygen through the blood to our tissues. Anemia is a decrease in the body’s red blood cell count or a reduction in blood hemoglobin caused by an iron deficiency, which undermines the body’s ability to perform this oxygen transport and delivery function. The most commons symptoms are weakness, fatigue, poor concentration, shortness of breath, and depression.
Dietary iron is available in two forms: heme and non-heme. The heme variety is the most readily absorbable and is found in meat and dairy products. Non-heme, also found in animal products, is the only source of iron in the plant kingdom, but isn’t as readily absorbed by the body. Hence the premise that plant-based diets lead to anemia.
However, studies have shown that the incidence of anemia among vegetarians and vegans is no higher than that among the general population.a It’s believed that this is due to the fact that so many common plant-based foods happen to be high in iron. So heme or no heme, a person subsisting on a well-rounded plant-based diet that contains a mix of the foods listed in the chart below should experience no issues with respect to anemia.
It takes a long time to exhaust the body’s iron stores, and requires a concerted effort to replenish them once depleted. Moreover, the symptoms of iron deficiency often fail to manifest until those stores are significantly diminished. So it’s important to stay on top of this issue. But with a little awareness, ensuring proper maintenance of your iron stores is hardly burdensome. With just a modicum of thought and planning, ensuring that I ingest the recommended daily allowance of 18 mg of iron has proved a non-issue.
Here are a few tips to keep you on track:
Combine iron intake with vitamin C. Research has established that the absorption of non-heme (plant-based) iron is significantly enhanced when it’s ingested in conjunction with foods high in vitamin C—up to sixfold, in fact. Accordingly, I combine red pepper or citrus fruits such as oranges or grapefruit (all high in vitamin C) with dark leafy greens or pumpkin seeds (high in iron) in my daily Vitamix blend. And as an extra step, I always keep a bag of pumpkin seeds in my car, along with some fruit to munch while I drive—a tip I picked up on the friendly advice of Brendan Brazier.
Avoid coffee and tea at mealtime. The tannins contained in coffee or tea (irrespective of caffeine content) impede the body’s ability to absorb iron, up to 50 to 60 percent. So if you’re concerned about your iron stores, it’s best to avoid these drinks an hour or so both before and after meals.
Vitamin B12 supplementation. Vitamin B12 is another compound required to generate red blood cells. So a deficiency in this vitamin can also lead to anemia. And vitamin B12 is the one essential nutrient that simply cannot be found in the plant kingdom. But again, there is no need to be alarmed, run out to the grocery, and start gorging on steaks. The fix is easy. You can simply take a B12 supplement, available in capsule form at any health food store. Alternatively, many meal supplements, such as my Jai Repair Performance Recovery Formula, or Brendan’s Vega Complete Whole Food Health Optimizer, contain the RDA of B12. Furthermore, nutritional yeast, which we use in a variety of our recipes, such as Cashew Cheese (see Appendix III, Resources, Jai Seed Vegan eCookbook), is also high in B12. Finally, a wide variety of packaged foods—including certain grains and breakfast cereals, as well as almond and coconut milk—are generally fortified with this vitamin. Two cups of coconut milk and you’ve met your B12 needs for the day.
Five years PlantPowered and I’ve experienced zero issues with respect to my iron stores, despite the heavy training tax I impose on my body.
PLANTPOWER DIET
Plant-Based Foods High in Ironb
(RDA 18 mg iron/day; 100 g equals about 2 cups)
FOOD IRON CONTENT (MG)
Pumpkin Seeds (½ cup) 20.7
Sesame Seeds (1 cup) 7.4
Blackstrap Molasses (2 tbsp) 7.2
Sundried Tomatoes (100 g) 9.1
Dried Apricots (100 g—about 20) 6.3
Lentils (1 cup) 6.6
Spinach (1 cup) 6.4
Quinoa (1 cup) 6.3
Tempeh (1 cup) 4.8
Black Beans (1 cup) 3.6
Kidney Beans (1 cup) 3.0
Pinto Beans (1 cup) 3.5
Potato (1) 3.2
Prune Juice (8 ounces) 3.0
Raisins (½ cup) 1.6
OMEGA MAN: TURNING FAT FROM ENEMY TO FRIEND
One of the incredible benefits of the PlantPowered Diet is that you don’t have to overly concern yourself with the fat content of your food. I’m not saying you can go hog wild, but the days of obsessing are over.
How can this be true?
The PlantPower Diet is by its very nature low in fat. When you eat the PlantPower way, you’ve already removed the “bad” cholesterol and most saturated fat—the nasty artery-clogging, heart disease–inducing kind that we generally think of when we think of fat. So right off the bat you’ve taken a massive step toward reducing your chances of suffering a heart attack or getting cancer, all the while working to reduce your (bad) cholesterol and/or high blood pressure.
But PlantPower is not fat-free. Nor, in my opinion, should it be. It’s just that we’ve replaced those disease-inducing saturated fats with clean-burning, healthy unsaturated fats high in essential fatty acids (EFAs), like omega-3, which we hear so much about. Fats critical to an array of proper body functions. The kind of fats that fight disease, actually improve heart health, keep our energy levels high, our skin bright, and our mood sunny.
Fat associated with the typical American diet is your enemy. But PlantPower fat, in modest amounts, is your friend.
In their various books, plant-based nutrition experts T. Colin Campbell, Dr. Caldwell Esselstyn, and Dr. Dean Ornish all argue that a whole-food, plant-based diet extremely low in fat is best. So they throw out the olive oil and get rid of the avocados. And peanut butter or almond butter? Forget it—no more nuts. How do I feel about that? Well, I concede that if you’re obese, fighting cancer, have survived a heart attack, suffer significantly clogged arteries, struggle with critically high cholesterol or blood pressure values, or are afflicted by any chronic disease, then this protocol is best. Your life hangs in the balance, and extreme measures are necessary to back yourself off the ledge. I can’t dispute that these authors’ programs work, and work well.
However, they’re also extreme. Many people unthreatened by imminent demise might not be able to sustain such a strict regimen over time. And as I said earlier, sustainability is the name of the game.
The fact is, in cutting out all animal products and most processed foods from our diet, we’ve already extracted the key culprits in the promotion of heart disease, diabetes, high blood pressure, and cancer. Moreover, there’s scientific evidence to support that swapping saturated fat with plant-based unsaturated fat is just as effective at reducing blood cholesterol as a diet entirely devoid of fat.
Another observation worth mentioning is that when people overdo it in their attempt to remove all fat from their diet, they tend to compensate by binging on starchy (nutrient-poor) carbohydrates, which in turn leads to weight gain.
Then there’s this confusing business of EFAs—the essential fatty acids known as omega-3 (alpha-linolenic) and omega-6 (linoleic acid). We’ve all seen the labels. But what exactly are these fats, and why are they so important? Much like the essential amino acids discu
ssed above, EFAs must be obtained from food, since the body can’t itself manufacture them. And they’re crucial to the maintenance of a wide array of bodily functions, including the activity of the brain, muscles, joints, adrenal glands, and sex organs. And yet many people suffer from a deficiency caused by an imbalance of these crucial fats, which leads to unhealthy skin conditions, joint problems, lethargy, memory impairment, and heart disease.
Balance the omegas. The typical American diet tends to be very high—far too high, in fact—in omega-6, which is found in corn (derivations of which can be found in zillions of food products), processed foods, certain vegetable oils, and meat. To be sure, this EFA is important, particularly with respect to maintaining kidney and skin health. But whether you’re a vegan or a meat and dairy eater, ensuring adequate intake of omega-6 is rarely problematic. All of us get more than enough, simply because it’s present in so many commonly ingested foods. The problem arises when the ratio of omega-6 to omega-3 is too high. When omega-6 isn’t counterbalanced by sufficient intake of omega-3, the result can be depression and inflammation, which over time promotes a variety of chronic illnesses, including cancer—not to mention an impediment to timely recovery from exercise-induced stress.
Experts differ on the proper ratio of omega-6 to omega-3, but land somewhere between 5:1 to 1:1 (omega-6 to omega-3), depending on whom you talk to. And yet the typical American consumes vast multiples of the proper amount of omega-6 while being woefully deficient in omega-3—ratios estimated more in the 10:1 to 50:1 range (again, depending on whom you talk to).
I don’t think we need to get overly meticulous about these ratios. Nobody needs to break out the beakers and the scale. Sticking to the theme of keeping things simple and sustainable, the point is this: Reduce your omega-6 and increase your omega-3 intake, which plays a significant role in reducing inflammation, blood pressure, cholesterol, and protecting against coronary disease.
But omega-3 isn’t overly prevalent in a plant-based diet—fish oil is the most popular and common source. That opens the door to another argument often used to attack the health benefits of a plant-based diet.
In truth, omega-3 can be found in many plant-based foods. Flaxseed oil is one of the richest sources of omega-3, and until recently it was considered a popular and easy solution to this issue. But recent studies and expert opinion from people like Dr. Joseph Mercola of the Optimal Wellness Center have cautioned against the inclusion of this dietary oil, linking it to an increased risk of prostate cancer and even damage to the eyes. Assuming the correctness of this position, which is mired in ongoing debate, you should opt for an algae-based supplement or a well-rounded diet that includes the following foods high in omega-3:
PLANTPOWER DIET
Plant-Based Foods High in Omega-3 EFAs
Nuts Brazil
Walnut
Butternut
Seeds Chia
Pumpkin
Kiwi
Hemp
Sesame
Oils Extra Virgin Olive Oil
Hemp Oil
Wheat Germ Oil
Vega EFA Oil
Udo’s 3-6-9 Oil
Grains Wheat Germ
Fruits Avocado
Beans Fermented Soybeans (Tempeh, Natto, and Miso)
Navy Beans
Kidney Beans
Vegetables Dark Leafy Greens (Kale, Spinach, Mustard, Collards)
Spirulina
Algae (available in a variety of supplements)
Winter Squash
TIP: Reduce your omega-6 intake by cutting out processed foods, animal protein, and oils derived from corn, canola, soy, sunflower, and safflower. Increase your omega-3 intake with nuts, seeds, avocados, dark leafy greens, and extra virgin olive oil. To maximize omega-3 content, eating these foods raw is optimal. But if cooking, do not overheat.
I enjoy my plant-based fats. And so should you. But enjoy them in moderation. Personally, I like a light amount of organic extra virgin olive oil on a number of my dishes. Sure it’s fat, but it’s also high in antioxidants. It’s been shown to fight heart disease by lowering blood cholesterol. It even helps in the prevention of colon cancer. And I like to put a little Vegenaise, a grapeseed oil–based, dairy-free mayonnaise replacement, on veggie sandwiches made with gluten-free toast. Not only does this oil promote healthy skin and heart health, it’s anti-inflammatory, anti-aging, antioxidant, and anti-cancer. I’m also a huge fan of organic coconut oil. Often misunderstood due to the fact that it’s one of the only plant-based foods that contain saturated fat, this oil is actually remarkably healthy. The saturated fat component is quickly converted to lauric acid, a bioavailable energy source that leaves me energized and promotes weight loss as well as heart health by lowering cholesterol and blood pressure. The list of benefits goes on—Alzheimer’s prevention, memory enhancement, skin health, improved immunity, better digestion, liver health, mineral absorption, enhanced management and prevention of diabetes—even an antibacterial, antiviral, and antifungal effect. And due to organic coconut oil’s ability to sustain high heat without the oxidation that leads to free radical damage in our cells, it’s the preferred oil when it comes to cooking. How about nuts? I love ’em. We’ve already seen that they’re useful in terms of omega-3 content. At the top of my list are raw organic almonds, which lower cholesterol and improve heart health due to their high content of L-arginine and vitamin E.
Then there’s my all-time favorite, the avocado. Rarely does a day go by that I don’t eat one or more. Once maligned for their high fat content (the average avocado has about thirty grams of mostly monounsaturated fat), they’re now embraced for their high antioxidant, anti-inflammatory, anti-arthritic, and cholesterol-lowering properties. My perfect food. Not only do they promote heart health and aid in the absorption of other important nutrients, like carotenoids, their anti-inflammatory and antioxidant high-glutathione properties help me recover between workouts. They stabilize blood sugar, keeping my energy even. And if that’s not enough, they help prevent the development of both skin and prostate cancer.
Again, this isn’t a license to go nuts—pun intended. Unless you’re training like me, I recommend somewhere in the range of twenty to forty grams of fat per sitting, or 10 to 20 percent of daily caloric intake, depending upon the extent to which (1) your lifestyle is active, (2) weight loss is a priority, and (3) you suffer from chronic illnesses. As a general rule, the more unhealthy and sedentary you are, the less fats you should eat.
TIP: When it comes to cooking with oil, opt for organic virgin coconut. It’s far more heat-stable than other oils, which tend to oxidize, causing the proliferation of damaging free radicals. Can’t do without your olive oil? Just make sure it’s organic and extra virgin, and don’t overheat. And ditch that canola and corn oil—no, they’re not quite the same, but they’re both bad.
If you’re an experienced athlete, marathoner, or someone who exercises routinely and rigorously, then in my opinion there’s no need to get too concerned about these fats if you adhere to the PlantPower plan. Personally, I don’t worry about that aspect.
But if you have a hard time just getting off the couch, or can’t seem to lose those extra pounds, then cut back. Maybe even get rid of the oils altogether until your weight stabilizes. Be judicious when it comes to avocados and nuts. But remember, if you skimp too much on the healthy fats because you’re concerned about weight gain, you’re likely to end up binging on nutrient-poor, high-carbohydrate starchy foods and grains—thus undermining your goal.
And one final note: Get your butt to the gym or a yoga class. Put on the running shoes, play tennis, or tune up that bike collecting dust in the garage. The PlantPower Diet will get you to the twenty-yard line, but if you want to score, daily exercise you enjoy is a must.
PLANTPOWER DIET
My Favorite Plant-Based Fats
Avocados
Almonds (raw) and Almond Milk
Walnuts (raw)
Coconut, Coconut Milk, and Coconut Oil
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Olive Oil (Extra Virgin)
Hemp Oil
WHAT ABOUT SOY?
We’ve been led to believe that foods high in soy (a protein-based legume)—such as soy milk, soy protein supplements, tofu, and many processed imitation meat products—are a healthy and nutritious high-protein replacement for many meats and dairy-based foods. Soy has been historically portrayed as a vegan superfood that protects the heart and fights cancer. But not so fast. There’s an expanding field of research that places the health claims of soy in much dispute.
Soy and soy-based products are high in phytoestrogens, a plant-based estrogen. And high estrogen intake has been linked to breast cancer, infertility, and low libido, among other things. High in goitrogens, soy can damage the thyroid, which leads to weight gain, fatigue, and loss of concentration. And unless properly fermented, soy is also incredibly high in phytates and trypsin inhibitors, which block the absorption of minerals and protein, respectively.
Think you’re doing your baby a favor by feeding him or her soy infant formula? Think again. The high estrogen content can irreversibly harm sexual development and reproductive health. And for women, just two glasses of soy milk a day over a thirty-day period can actually alter the timing of the menstrual cycle.
For all of the above reasons, I strongly advise against including too many unfermented soy and soy-based food products (such as tofu) in your diet. But maybe you just won’t be able to resist those sausage patties unless you can eat that soy-based imitation sausage patty as a temporary bridge as you make the switch. I get it. Just be cautious. And ditch that soy milk in your latte, replacing it with almond, hemp, or coconut milk instead. It actually tastes better anyway.