The point was driven home to me rather forcefully again the other day, when I ended up facilitating an exchange between T. Colin Campbell and a biochemist friend. The said biochemist is a researcher who knows a lot about different nutrients, and often from first hand research. He is also a great critical thinker. Among other things, he made me aware of the ignominious start of the Harvard nutrition program under Frederick Stare, one of the seriously compromised researchers in the health field, who essentially was a paid promoter for the Standard American Diet, which we now know is making people sick. Nevertheless, on this occasion he was limited by the paradigm he spoke from, i.e. the Standard American Diet, and various diets that are variations on it.
The standard advice to vegans is to get some vegan EPA/DHA supplements, but it turns out that if you eat a reasonably balanced Whole Foods Plant-Based diet, you end up with Omega-3 and 6 in the proper balance almost automatically. Understanding this underscores again the fact that #WFPB is a nutritionally complete paradigm, with almost the sole exception being some B12, and maybe some D3 in winter.
Here it is in the words of Colin Campbell (in private correspondence):
When one consumes a truly whole food plant based diet, without added oil (it is the added oil not the high fat plant foods), the ratio will be around a very healthy 1:1, to 3:1 (omega 6 to omega 3). The problem with people speaking about this ratio out of context is that they are grossly omitting the myriad effects of other dietary component and, worse, the underlying biochemistry.
In short, don't mess with success. If you're doing #WFPB, things take care of themselves nutritionally, it is within the SAD and its dietary variants where one is constantly at risk of not getting sufficient intake of one nutrient or another.
The Paradigm ShiftI remember growing up, when my parents became vegetarians, my mother was always concerned about: but how are you going to get your proteins. And her cooking pattern for two decades largely was potatos, vegetables, and something in the place of meat. That last piece would be the protein source. There was zero knowledge or awareness that vegetables and grains have proteins, let alone enough proteins, but the truth is that spinach is 51% protein, and the lowly potato or brown rice each have about 9% protein. Plus, of course, we know now, since the China Study, that we want to beware against over consuming protein. The ideal range is 5-10% and not the more typical 15-25% which we see in SAD. More importantly, we want our proteins from plant sources, not animal sources.
What really is scary about this paradigm shift, is how long it has remained a secret, or, in the words of T. Colin Campbell:
The research in "The China Study" was handsomely funded by NIH (a very competitive process, 70 grant years of funding), was published in the very best nutrition and cancer journals and I have since presented this material to well over 150 medical schools and their conferences (over 700 total invited presentations since the book was published).
It is now forty years since Campbell began publishing papers, followed by the first edition of the book in 2005. Still, this information is not well known, although that is rapidly changing.
What is hard to fathom for many is that suddenly maximizing protein intake is no longer a virtue and, if you maximize anything, it is fiber. The other thing that is hard to understand is the no-added oil precept. We hear too much about supposedly healthy oils, that may be healthier compared to the worst, but the body still does not need them. As Dr. Ostfeld from Montefiore Hospital likes to put it, added oils are like inviting Mike Tyson to practice on your veins. For six hours after an oily meal, your veins loose their oompf. Along with that, adding oils the balance of Omega-3 to Omega-6 is upset, and you don't want that.
Sources of Omega-3 fatty acid for vegansYou can find ample articles online that document good sources of Omega-3 and/or how to achieve a balanced Omega-6 to Omega-3 ratio. Most of it is geared to the wrong paradigm for veganism, and not to the #WFPB diet, or plant strong or plant-perfect. Often times articles point to supplements, but if you follow what Colin Campbell says above, you need not worry. Good sources of Omega-3 for vegans are Chia seeds, Flax seeds, and various vegetables. One that is especially good is Verdolaga, a.k.a. Purslane.
|Purslane from Wikipedia|
I recently discovered that Verdolaga grows between corn, and it was available at our Parkchester Green Market, along with some of the sweetest corn I've tasted in years.
Simple recipe, based on the one listed on Gracelinks above:
Potato salad with Purslane
- essentially follow their (Gracelinks') steps, except:
- If you can't get fresh dill, use dried, and reconstitute it with some lime juice and lemon juice. That will do the job very quickly.
- if you do the above, you barely need and dressing for this salad other than the lime/lemon juice. But if you need more dressing, obviously you make it oil-free.
- That's really all, and itś finger-licking good.
You can also add the leaves to salad, and the next project will be to cook a split pea soup with the remainder of the purslane.