Weekend Brunch Ideas - The Vegetarian Resource Group

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NUTRITION HOTLINEREED MANGELS, PhD, RDThis issue’s NutritionHotline considers thedifferences betweenwhole wheat andgluten-free floursand looks at whetherfoods supplementedwith large amountsof iron can posehealth risks.QUESTION: “How do the gluten-freeflours compare nutritionally towhole wheat flours?” J.M., MDANSWER: Gluten-free flours can beused by people with celiac disease,a disorder that causes intestinalproblems when products that containgluten are eaten. Gluten is aprotein in wheat, rye, and barley.Gluten-free flours are often madefrom other grains (rice, millet),nuts (almonds, hazelnuts), ordried beans (soy, fava, chickpea).The level of nutrients ingluten-free flours varies, so youneed to read their labels. Manyflours, including whole wheatflour, have between 80 and 120calories per quarter cup. Floursthat are higher in calories includepotato flour, brown rice flour,almond meal, and hazelnut meal.In general, gluten-free flourshave a similar amount of proteincompared to whole wheat flour.Soy flour and fava bean flour arehigher in protein than most otherflours. Flours based on nuts, suchas hazelnut meal and almond meal,are higher in fat than other flours,17 and 14 grams of fat per quartercup, respectively.Gluten-free flours that arehighest in fiber are coconut flourand fava bean flour. Rice flour,whether brown rice or white rice,has the least fiber.Whole wheat flour is a reasonablygood source of iron, zinc,and niacin. Most gluten-freeflours are also good sources ofthese nutrients, with soy flourbeing especially high in iron.Potato flour and white rice flourare low in iron and zinc.QUESTION: “Have you noticed thelarge amounts of iron added tomany foods? Some breakfast cerealshave 75 percent of the RDA of ironin one bowl. That means a 4-yearoldwould be getting way too muchiron, if even he or she eats only onebowl per day?” R.L., via e-mailANSWER: If a cereal contains 75percent of the Daily Value foriron, that would be 13.5 milligramsof iron (75 percent of 18milligrams). The same committeethat developed the RecommendedDaily Allowances (RDAs) alsodeveloped a number called theTolerable Upper Intake Level.This number is the highest averagedaily intake of a nutrient thatis likely to pose no risk of adversehealth effects. For iron, for a 4-year-old, the Tolerable UpperIntake Level is 40 milligrams,considerably above the amountof iron found in a bowl of cereal.Of course, if children consumeseveral bowls of highly fortifiedcereal along with iron supplements,they could get too muchiron. Consuming higher amountsof iron, especially as an iron supplementon an empty stomach,may cause stomach upset.Symptoms of iron toxicity (thekind of poisoning you sometimeshear about when children swallowa bottle of iron pills) occurs witha dose of between 20 and 60 milligramsper kilogram body weightor approximately 9 to 27 milligramsper pound. For a childweighing 35 pounds, this wouldbe between 315 to 945 milligrams.It is unlikely that children wouldget these amounts from food.2 Issue One 2009 VEGETARIAN JOURNAL
MANAGING EDITOR: Debra WassermanSENIOR EDITOR: Keryl CryerEDITORS: Carole Hamlin,Jane Michalek, Charles StahlerNUTRITION EDITORS: Reed Mangels, PhD, RD,Suzanne Havala Hobbs, DrPH, MS, RDNUTRITIONAL ANALYSES: Suzanne HengenCOVER PHOTO AND STYLING: Jane Belt, Linda LongVRG VOLUNTEER COORDINATORAND CATALOG MANAGER: Jeannie McStayWEB DEVELOPMENT/RESEARCH: John CunninghamRESEARCH DIRECTOR: Jeanne YacoubouDEVELOPMENT: Sid BravmannRESTAURANT GUIDE/MEMBERSHIP: Sonja HelmanVRG ADVISORS: Arnold Alper, MD;Nancy Berkoff, EdD, RD; Catherine Conway, MS, RD;Jim Dunn; Suzanne Havala Hobbs, DrPH, MS, RD;Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD;Jerome Marcus, MD; Virginia Messina, MPH, RD;Brad Scott, MBA; Wayne Smeltz, PhDCOPYRIGHT 2009 BY THE VEGETARIANRESOURCE GROUP, INCORPORATEDPRINTED IN THE UNITED STATES OF AMERICA.The Vegetarian Journal (ISSN 0885-7636) ispublished quarterly. The contents of VegetarianJournal and our other publications, including webinformation, are not intended to provide personalmedical advice. Medical advice should be obtainedfrom a qualified health professional. We oftendepend on company statements for productand ingredient information. It is impossible to be100% sure about a statement, info can change,people have different views, and mistakes can bemade. Please use your own best judgement aboutwhether a product is suitable for you. To be sure,do further research or confirmation on your own.SUBMISSIONS: We do not accept unsolicitedmanuscripts. Please send a query letter first.ADVERTISING: Vegetarian Journal does notaccept paid advertising. We do reviewvegetarian products.E-MAIL: Contact The VRG via e-mail at vrg@vrg.org.The VRG’s website is .CHANGE OF ADDRESS: Please send changeof address to P.O. Box 1463, Baltimore, MD21203. You may also e-mail a changeof address to vrg@vrg.org.FOR INFORMATION, CALL (410) 366-VEGE.Also, if you do not want your name tradedto other organizations, please let us know.FEATURES6 · A Relaxing Weekend BrunchEnjoy your days off more with meal ideas from Peggy Rynk.11 · “Teach... Your Children Well...”Science educator and VRG Life Member Phil Becker developsa mini-course to teach high school students about vegetarianism.18 · Cooking with Maple SyrupHabeeb Salloum infuses this sweet treat into dressings,entrées, side dishes, and of course desserts!22 · The Vegetarian Solution to Water PollutionJeanne Yacoubou, MS, considers some of the environmental impactsof raising cattle, based on the U.N. report Livestock’s Long Shadow.28 · Rising Food Prices: What’s a Vegan to Do?Gail Nelson, MPH, RD, helps you stretch your grocery budget.31 · VJ’s Essay Contest EntryDEPARTMENTSNutrition Hotline 2What are the differences between whole wheat and gluten-free flours?Also, do all of these foods supplemented with iron pose a risk for my preschooler?Note from the Coordinators 4Letters to the Editors 5Veggie Bits 10Vegan Cooking Tips 14Quick Cornmeal, by Chef Nancy Berkoff, RD, EdD, CCENotes from The VRG Scientific Department 15Scientific Update 16Book Reviews 32Catalog 33Vegetarian Action 35Phil Becker, by Bobby AllynSoymilk in U.S. Schools and Vote for Your Favorite Back CoverRestaurant Chain with Veggie Options!www.vrg.orgThe Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofitorganization that educates the public about vegetarianism and the interrelated issues of health,nutrition, ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in theUSA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.VEGETARIAN JOURNAL Issue One 2009 3
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Page 33 and 34: VRG CatalogBooksMeatless Meals for
Page 35 and 36: Vegetarian ActionPhil Becker By Bob

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