EcoSalon | Conscious Culture and Fashion » cholesterol

Think Cheese Is More Eco + Humane Than Meat? Think Again

Caitlin Fitzsimmons — Tue, 19 Jan 2010 18:25:48 +0000

Cheese is my weakness. Camembert and cheddar, stilton and swiss, mozzarella and mascarpone, gouda and goat’s cheese, feta and fresh quark – I love them all. And while it may not be great for my waistline or as environmentally pure as organic lentils, at least I can eat it knowing that it’s a more eco-friendly choice than, say, tucking into a juicy slab of steak. Or can I?

My vegetarian friends certainly seem to think so – many of them seem to subsist on cheese. Trust me, I can understand why – it’s an easy source of protein, calcium, vitamin B12 and other nutrients that omnivores typically get from meat. It’s easier than boiling up lentils from scratch and, let’s face it, for most people cheese just plain tastes good.

These same vegetarians might feel confident, or even a little smug, that they are making good dietary and green lifestyle choices. After all, going vegetarian is better for your health, the welfare of animals and the environment. Isn’t it?

Maybe not. Actually, cheese is pretty much just as bad as meat on all counts. Here’s why.

1. Animals die.

You are drinking the milk of the cow rather than eating its flesh, but all the same animals die. Maybe you already know that most cheese is made with animal rennet and you take care to buy vegetarian cheese. Sorry, but you’re not off the hook!

How do you think the mother cow (or sheep or goat) gets milk? She has babies and since after six months her milk production declines, she needs to keep having babies. What do you think happens to the bull calves? They get killed. And since dairy cattle and beef cattle are generally different breeds and there’s little value in raising the male offspring of dairy cows for meat, this happens when they are still babies.

Often, the calves are slaughtered immediately or just left to die, then added to the farm’s compost heap. Otherwise they may be raised for veal, which is usually a cruel process where they are kept in a confinement in semi-darkness and denied proper food, so their flesh stays white.

However, there are varieties of veal that are more humanely raised, allowing the calves to stay with their mothers and eat grass. Surely the ethically consistent position is either to cut out meat and dairy, or to eat the “humane” veal along with your dairy? Oh and by the way, mama cow will likely only live until she is five to seven years old – instead of the 20 years that is her natural lifespan.

2. Animal cruelty.

Most EcoSalon readers will be familiar with concentrated animal feedlot operations or CAFOs. These factory farms are not just prevalent in the rearing of meat animals but in the dairy industry, as well. The book The Ethics of What We Eat by Peter Singer and Jim Mason cites a Cornell University Study predicting the number of dairy farms in the United States to decline from 105,000 in 2000 to 16,000 in 2020, while the number of cows per farm and the total milk production both increase.

Many cows are confined to a single stall where they are fed and milked for a single year and if they do get to move outside, it’s usually on a dirt lot rather than on pasture.

The modern dairy cow produces three times more milk than its counterpart from 50 years ago, as a result of breeding, and many cows in the United States are injected with bovine somatotrophin (BST), a genetically engineered growth hormone banned in Canada and the European Union. This boosts milk production by 10% but the site of the injection can become swollen and tender and the injections can increase problems with mastitis, a painful udder infection that affects one in six dairy cows in the US.

The natural lifespan of a cow is 20 years but most dairy cows are killed between five and seven years because they cannot withstand the unnaturally high rate of milk production. By “killed”, I don’t mean euthanised – the process of dealing with “downed” animals involves dragging and winching them by the hoof with a tractor and taking them to a truck to deliver it to the slaughterhouse.

3. Cheese has a huge environmental impact.

Slate had a great article on the environmental impact of cheese, just before Christmas. The truth is that rearing dairy cows or goats is a carbon-intensive process – and for some reason, sheep are even worse. They need to be fed and most dairy cattle are not exclusively grass fed, so that requires grain to be grown and shipped in. If they are kept in CAFOs, there is a huge manure problem that can pollute local waterways. (If the untreated waste doesn’t go directly into streams and rivers, it’s sprayed onto fields through an irrigation system, but often in quantities too great for the soil to absorb, and then in heavy rain it runs off into the creeks).

According to a local environmental group in Michigan, Lake Erie’s new “dead zone” is linked to runoff from livestock waste. Finally, there’s a problem that sounds like a joke but really isn’t – dairy animals are ruminants that fart and burp a lot of greenhouse gases, specifically methane. Scientists are working on reducing this problem by improving the diets of cattle, but it’s a long haul. All this is just to get the milk – to get cheese, it requires further processing and storage at just the right temperature.

4. Cheese isn’t healthy.

I know many people who go vegetarian – or simply cut out red meat – for health reasons. Yet they eat cheese. This makes no sense to me. In what universe is cheese a health food? I want to move there!

I’ve looked up the nutritional statistics on Fitday.com and generic cheese is 27% fat. A whopping 62% of that is saturated fat, while only 22% is protein. Admittedly you do get a decent serving of calcium with your fat, but there are 84 calories and a heart-stopping 20mg of cholesterol in just one slice.

By contrast, a typical cut of beef compares favourably with 26% protein and 20% fat, of which just 39% is saturated fat. You don’t get so much calcium, but that’s more than compensated for by the fact that 20% of your meal is iron, something many women lack. There is also less cholesterol in beef than cheese.

So pound for pound, beef is healthier than most cheese. Unless of course, you are eating low fat cottage cheese, in which case it’s only 1% fat and 12% protein. But then you could be eating healthier meats as well – lean cuts of beef or lamb, low-fat poultry and fish with healthy oils.

All this is not to make anyone feel guilty. But I do think there is little point in going vegetarian and then making up the shortfall with cheese. Sure, you can eat organic dairy in moderation from small family farms with good environmental and animal welfare practices – such as Straus Family Creamery in Northern California – but you can do the same thing for meat. I know plenty of ethically minded omnivores who eat meat and dairy in moderation and source both with equal care.

I believe if you are going to cut out meat, you need to fully embrace cooking with and eating beans and lentils. There are some great recipes – I am a meat-reducing omnivore myself but one of my favourite all-time recipes is vegan – a Lebanese eggplant moussaka with chickpeas that comes to me via Nigella Lawson.

Free-range and organic eggs are another good source of protein in moderation as well, though caged eggs still account for 98% of US egg production. (In Europe it’s a different story – sales of free-range eggs were due to hit two billion eggs a year in 2009 in the UK, exceeding battery egg sales in value terms, while from next year eggs from battery hens will no longer be sold in German supermarkets). You may want to check out Vanessa’s post on how much protein the human body actually needs.

Images: Joi, fklv, smoodysarah, orinzebest, TheBusyBrain

Top 20 Foods to Lower Your Cholesterol

Tina McCarthy — Tue, 07 Apr 2009 12:00:47 +0000

The higher the test score the better, right? Not when it comes to your cholesterol. If yours is climbing over 200, it’s time to take action. But there’s a much more natural solution than popping prescription medicines. Unless you’re in the red zone, a few simple changes in diet can make all the difference. Try these tasty organic treats.

Oatmeal

Oatmeal is rich in soluble fiber, which cuts down the amount of cholesterol your intestines absorb. Aim for at least 10 grams each day to reduce your low-density lipoprotein levels.

Salmon

Two servings per week of wild salmon pump your body with enough omega-3 fatty acids to lower blood pressure and LDL cholesterol and boost your high-density lipoproteins.

Olive Oil

Powerful antioxidants present in olive oil decrease the low-density lipoproteins in your system. Extra-virgin olive oil is most effective.

Almonds

Almonds are a great source of plant sterols, which impede your body’s absorption of cholesterol. (But, don’t overdo it because they’re also crammed with calories.)

Avocados

Unsaturated fats in avocados augment your body’s level of high-density proteins and lower the risk of diabetes and heart disease.

Blueberries

Blueberries contain copious amounts of pterostilbene, a compound that is known to effectively cut cholesterol. Eat all you like!

Pistachios

Pistachios are loaded with selenium, an antioxidant that prevents coronary artery disease.

Walnuts

Walnuts contain a plentiful supply of polyunsaturated fatty acids, which help lower cholesterol and maintain the healthy, elastic texture of blood vessels.

Tuna

Like salmon, tuna is full of omega-3 fatty acids, which reduce levels of low-density lipoproteins and triglycerides. (Be sure to buy from sustainable sources.)

Apples

An abundant source of both soluble and insoluble fibers, an apple a day really can keep the doctor away by lowering cholesterol, preventing arteries from hardening and protecting your body against heart attacks and strokes.

Brown Rice

Whole brown rice contains oils that reduce your body’s cholesterol level, not to mention its profusion of fiber and magnesium.

Cinnamon

Treat yourself to a teaspoon of cinnamon each day to decrease the amount of low-density lipoproteins and triglycerides in your system.

Grapes

To resist mold, grapes naturally produce flavonoids. This multi-purpose compound also prevents platelet clumping and free radical damage in LDL cholesterol.

Strawberries

Antioxidants present in strawberries cut low-density lipoproteins and keep them from oxidizing, a process that makes this type of cholesterol even more damaging.

Broccoli

Like oatmeal, beans and apples, broccoli is plentiful in soluble fiber, which does wonders for high cholesterol.

Hazelnuts

The monosaturated fats found in hazelnuts reduce LDL cholesterol and protect against coronary artery disease.

Sunflower Seeds

Like almonds, sunflower seeds are a rich source of plant sterols, which block cholesterol.

Whole Grain

Take your pick: whole grain bagels, waffles, bread, muffins, crackers, pancakes, seasoned popcorn (no butter), or cooked whole grains like amaranth and quinoa and more decrease the risk of atherosclerosis and heart disease. Ingesting 5 grams or more on a daily basis should do the trick.

Beans

Packed with vegetable protein and soluble fiber, dishes like hummus and bean soup, dip or salad keep high cholesterol at bay.

Garlic (shown at top)

In addition to preventing blood clots and killing fungi and bacteria, the chemical allicin found in garlic can help lower your cholesterol. But, you might want to keep some breath mints on hand.

The bottom line? More plants! Eating lower on the food chain is just as good for you as it is for the planet.

P.S. Don’t forget to make organic, local, seasonal choices when possible.

Source: wikipedia

Images: FotoosVanRobin, thebittenword, avlxyz, YoLaGringo, Saquan Stimpson, Simon Goldenberg, schopie1, zanastardust, pizzodisevo, dyanna, DeusXFlorida, Arria Belli, FotoosVanRobin, noelium, swimparallel, JACoulter, yoppy, Jessica N. Diamond, nixielinks

To Be Nut-Wise

Susan Chaityn Lebovits — Thu, 29 Jan 2009 12:00:19 +0000

Yes nuts are tasty, can be salty, are often found in small decorative dishes at cocktail parties, and have a bad rap for being high in fat and calories. But did you know that they’re also packed with protein, Omega 3 fatty acids, and may even stave off breast cancer?

Here’s a quiz that was compiled by The American Institute for Cancer Research (and edited by me for clarity). See how you do, but more important, see what you learn.

The Nut of It: An AICR Quiz

1. Nuts have received mixed health reviews over the years because they are:

a. nutrient dense

b. calorie dense

c. both a and b

d. not sure what either term means

2. Approximately how many almonds make up 1 serving (1 ounce)?

a. 9

b. 4

c. 23

3. Peanuts:

a. are a good source of folate and niacin (B vitamins), along with vitamin E.

b. contain resveratrol, a compound found in red grapes and red wine that has shown cancer-fighting properties in lab studies.

c. should not be on this quiz because technically, the peanut is not a nut, it’s a legume.

d. all of the above

4. Approximately how many whole walnuts make up 1 serving (1 ounce)?

a. 23

b. 9

c. 14

5. Nuts are a good source of protein. According to the USDA’s MyPyramid, the nut equivalent for every one ounce of meat is:

a. 1 tablespoon of peanut butter

b. ½ ounce of nuts

c. neither, the proteins in nuts cannot replace protein from animal foods

d. both a and b

6. A study published in 2008 found that walnut consumption”¦

a. may improve math scores among high schoolers.

b. increases the growth rate of fingernails.

c. slows the growth of breast tumors in laboratory animals.

7. Studies have linked nuts to:

a. heart health

b. weight control

c. cancer prevention

d. all of the above, but primarily a

8. What accounts for the potential health benefits associated with nuts?

a. omega 3 fats

b. antioxidants

c. fiber and an overall healthy balance of fats

d. most likely synergy (combination of substances), but researchers are still figuring it out

9. The main reason nuts are so calorie-rich is they contain a lot of fat. The primary type of fat in most nuts is:

a. unsaturated fats

b. monounsaturated fat

c. omega-3 fat

10. The key to receiving the health benefits of nuts is”¦

a. portion size.

b. moderation.

c. replace nuts for more caloric, less nutritious foods.

Scoring Your Nut Knowledge:

c – give yourself 3 points

a or b – 2 points

Nuts are packed with calories and nutrients. Calorie density, often referred to as energy density, is a relative term when comparing food calories. Foods that are calorie-dense (energy dense) have more calories ounce-for-ounce than foods that have low-energy density. Likewise, foods that are nutrient dense have more nutrients ounce-for-ounce than foods that have low-nutrient density.

You can read more about calorie density in a Nutrition Notes column.

2. c – give yourself 3 points “¨

b – 2 points

The USDA National Nutrient Database provides serving sizes and nutrition information for a variety of nuts.

d – 3 more points

a or b – 2 points

Peanuts pack a lot of healthful compounds and yes, in the botanic world, they are legumes. Legumes are plants that grow as bushes and vines and develop pods that are edible, such as green beans, or contain an edible food, like peanuts. But from a nutrition perspective, peanuts share similar qualities to other nuts. For more information log on to The Peanut Institute.

c – 3 points”¨b – 2 points
d – 3 more points

a or b – 2 points

Nuts fall under the Meat & Beans group of MyPyramid. Proteins are somewhat different, depending upon the food source, but nut proteins can substitute for animal food proteins.

Plan your meals and read more about the food included in this group in MyPyramid.

c – 3 points

After 35 days of feeding mice ground walnuts, the breast cancer tumors of the walnut-fed mice were only about half the size of the tumors in mice that were not fed walnuts.

Read more about the study, published in Nutrition and Cancer.

7. d – 3 points

a, b, c – 1 point

The strongest evidence for nut health benefits indicate that nuts may help reduce heart disease. But a growing body of research suggests that nuts can help with weight control, and fight cancer.

8. d

The studies continue.

9. b – 3 more points

c – 1 point

Most nuts contain high amounts of monounsaturated fats, a type of unsaturated fat. Often termed the “good” fat, unsaturated fats do not raise blood low-density cholesterol (LDL), the “bad” cholesterol. Monounsaturated fats also raise the high-density lipoprotein (HDL), the “good” cholesterol. Walnuts are the only nut source that contains a significant amount of omega-3 fats, which are known for heart health and other health benefits. (See question 6.)