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What are Omega-3s? What does the science say about omega-3 supplements?

January 19, 2020 by Katherine Baker Leave a Comment

Omega-3 fatty acids come up a lot in the news. Perhaps you’ve heard that omega-3 supplements can help protect humans against certain chronic illnesses, or that omega-3s may be helpful to decrease symptoms of certain diseases. But what are omega-3s? And should you be taking omega-3 supplements? That’s what we are going to explore in today’s blog post.

Disclaimer: As always, this is general information intended for healthy adults. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

What are omega-3 and omega-6 fatty acids?

Omega-3 and omega-6 fatty acids are the two major classes of polyunsaturated fatty acids (PUFAs). To read more about dietary fats in general, please see this post.

Omega-3 fatty acids have a carbon-carbon double bond 3 carbs from the methyl end of the chain, hence the name “omega-3s.”

There are many types of omega-3 fatty acids, but there are three main types of omega-3 fatty acids are focused upon when it comes to human health: alpha-linolenic (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3s play many important roles in the body. They are one of the major components of cell membranes. They also play a role in providing energy for the body, and are involved in cell signaling, which is important to cardiovascular, immune, and endocrine function. DHA is especially high in the retina, brain, and in sperm.

ALA is an essential fatty acid, meaning your body cannot make it, and thus you must obtain the nutrient from food sources. The human body is able to convert some ALA to EPA (primarily in the liver), and some EPA to DHA, but only in small amounts, with conversion rates typically less than 15%.

Because conversion is so inefficient, it is important to obtain EPA and DHA from the diet to ensure adequate amounts in the body. Which begs the question…

How much omega-3 fatty acids do I need?

Experts have not defined estimated dietary intakes of omega-3 fatty acids. However, adequate intake (AI) values have been proposed by the Institute of Medicine (IOM) for ALA only, because ALA is the only omega-3 that is essential.

The AI values for healthy adult females over 19 years of age is 1.1 grams per day of ALA omega-3s, and 1.6 grams of ALA per day for healthy adult males. It is recommended that pregnant women get at least 1.4 grams ALA per day, and breastfeeding women get at least 1.3 grams per day.

Some researchers have proposed that the ratio of omega-6 to omega-3 fatty acids consumed in the diet is important, and may have implications for the pathogenesis of various chronic diseases, including cancer and cardiovascular disease. However, there has not yet been a consensus of how important the omega-6:omega-3 fatty acid ratio is, and what the optimal ratio would be.

The USDA currently recommends people consume no more than 3 grams of EPA and DHA per day combined.

Research suggests that most people in the US consume the recommended amount of ALA.

What foods contain omega-3 fatty acids?

Some plant oils contain ALAs. Flaxseed (linseed) oil is a rich source of ALAs; soybean and canola oils are other rich sources. Walnuts, hemp hearts, flaxseeds, and chia seeds also contain ALA.

Omega-3s are also found in fatty fish. Salmon, mackerel, tuna, herring, and sardines contain high amounts of long chain omega-3s. Fish that are lower in fat (such as tilapia and cod) contain less omega-3 fatty acids.

Some eggs, yogurts, plant-based yogurts, milks, plant milks (including flax milk), tofus, and juices are fortified with DHA and omega-3 fatty acids. Typically, these are advertised as containing DHA or omega-3s; check your package for further details.

Many people take supplements to get omega-3s. Fish oil and krill oil are popular seafood-based supplements, and algal oil is an increasingly popular vegan alternative.

Here is a quick comparison chart of different foods that are common sources of omega-3s in the human diet:

Source: NIH ODS

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Recent Vegan Eats, NCSE Conference Recap, and What I ate on my Birthday!

January 18, 2020 by Katherine Baker 12 Comments

Hi there, good friends of the internet! It’s time for another ‘recent vegan eats’ post, where I show some highlights of recent vegan eats, and add little blurbs of what’s going on in life along the way. As always, these posts are not intended to depict an ideal diet, but rather show you some easy, affordable vegan things I eat, and/or highlight some fun stuff along the way. Without further pause, let’s get into some recent vegan eats!

I am sitting here typing this up on my birthday night, reflecting on the past year. Holy moley. I have had the highest of highs and the lowest of lows. It has been a journey.

The past couple of weeks especially have been a lot! A lot of fun, struggle, joy, saddness, hope and growth! I feel like I’ve had wild realizations in the past couple weeks and so much of the past year of struggle feels like it’s clearing up. I’m feeling genuinely excited and optimistic for the first time in a couple months. Hooray! I will share more details for the upcoming year soon, but big shifts are coming and I am thrilled.

Now, on to the eats!

Vegan Conference Food

I spent the week of January 6-10 in DC at the NCSE conference. I was delighted to find out that all of the food at the conference was vegan or vegetarian! It made my heart and my tastebuds very very happy indeed. Kudos, NCSE!

My favorite was probably breakfast. Because I adore fancy fruit and bagels. And the bagels were excellent. And they had almond milk out for coffee. Right next to the half and half and skim. I don’t think I’ve ever been to a catered event that had a non-dairy milk out for coffee by default. Amaze.

Here are couple photos from the conference, in case you wanted to see a few more:

A couple highlights:

Seeing a couple young activists speak.
Learning about effective climate communications.
Learning about how to tell if purchasing a carbon offset is a scam or not.
Learning about science communication through comedy.
Meeting new friends and seeing some old ones!
Feeling motivated to actively work to combat climate change!

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How You Can Help Fight Climate Change

January 12, 2020 by Katherine Baker Leave a Comment

Hi friends! How are you doing today? I hope 2020 is treating you quite well. Today we are going to be chatting about how you can help fight climate change. I spent the bulk of the work week at the 2020 NCSE conference, gathering new information and skill sets, making new friends and connections, and seeing some climate pals from all over.

It was great to re-immerse myself in the climate space. I really truly want to make a difference in this world by helping in any way that I can! I left feeling inspired and polled my Insta fam to see what climate and environmental health science questions people had.

One question I got, which I thought was an excellent question, is “What are some things I can do to be effective to fight climate change?” So today’s post is all about how you – yes YOU – can be an effective advocate in the face of the climate change crisis, and help fight climate change and its impacts!

This list is long, but by no means exhaustive. In fact, I’m sure I’ll think of many things in the coming days, weeks, months, and years, and probably come back and edit this post.

And please do not feel overwhlemed by this list of ideas for how you can help fight climate change. You do not have to engage in all of the listed opportunities below. You can make one change, two changes, or several changes. All efforts are worthy of applause.

But I hope you find it useful. Even though it’s very easy to (understandably) feel overwhelmed by the climate crisis, please, when possible, do not give up hope. It’s important to work together to do whatever we can to combat climate change, which is what I consider to be the greatest threat to our planet and all of its inhabitants.

If you want to get an estimate of your carbon footprint, take a look at this resource from UC Berkeley.

1. Support policies that encourage effective climate change action and the politicians that support them.

But before we take a deeper dive into individual actions to take to reduce your impact on the environment, I want to emphasize that one of the most important and effective things you can do to fight climate change is to advocate for policies that protect and prioritize the environment, including environmental regulations and standards (for things like air and water quality and acceptable levels of pollution), conservation initiatives, mitigation projects (projects that help damage control what’s been done or is happening), decarbonization initiates, and polices that incentivize eco-friendly behaviors or consumerism. Compliance and enforcement polices (aka things that keep us accountable) are great too.

Effective, enforceable policies are one of the most effective ways to make sweeping, large-scale impacts to fight climate change. Which is why I always stress the importance of supporting policies and politicians who advocate for environmental health and climate change action.

Why are regulations and laws so important? Well, think about it. It’s super easy for businesses and individuals to slip up on occasion if they are not being held accountable. Have you ever skipped a ‘required reading’ for a class that didn’t ever check to make sure you did it? It’s a very easy thing to do, even for individuals and businesses that have the very best intentions. And for those with a disregard for climate change and the environment, lax regulations make it very easy to exploit the environment, which is something we can no longer afford.

So how can you do this, exactly?

Well, first of all, if you are in the US, you can track environmental protection laws right and the representatives introducing them with on this government website. You can also check to see how consistently different representatives from your area (and others) have voted in favor of environmental protection with this super neat “Environmental Scorecard” tool.

In addition to seeing how politicians have handled environmental protection policies in the past, you can also check the websites of politicians to see where they stand on environmental issues when deciding how to cast your vote in upcoming elections. If we want to take environmental action seriously, we must advocate for policies that will help us reach our goals.

But what about right now? Want to put pressure on politicians to take action right now? Well, you can.

Here’s how:

Use the websites Vote Smart and GovTrack to gather information on how to get in touch with members of Congress. Use the local district office as a main point of contact, as they prioritize constituent relations.
Add your representative’s phone numbers to your phone. Consider calling them daily to express how important it is to you that they support policies that take climate change seriously. If you can site bills/laws that are upcoming and will be voted upon soon, that’s even better. Write out a script or talking points if you need to. Remember to always be kind and respectful while expressing your concerns. But be persistent. Consistently calling your representatives is something that is very easy to fall out of routine to engage in. But give it a try if you haven’t already. Public pressure can be effective.
If possible, show up in person at town halls in your area. Speak up about climate change at these meetings. Physical presence, when possible, can be impactful. Check your local town hall schedule here.
Consider using online tools to contact your representatives. NRDC has a tool to urge your governor to lead on climate action here. The Union of Concerned Scientists also has a tool to call on your senators to support policies that mitigate the climate crisis right here. You can even personalize the messages and specify how and why this is important to you.

Now, let’s see what other actions you can take as an individual to combat climate change.

2. Educate Yourself. Learn about climate change. But realize you don’t have to be an expert to be effective.

It’s important to be well-informed about the realities of climate change. Some great (free) introductory resources include the NASA Global Climate Change website, the UN’s Climate Change information page, NOAA’s Climate.gov website, NRDC’s website, and the WHO’s climate change page. I also have several blog posts under the “Climate and Health” section here on this page, and welcome topic suggestions at any time (pardon the self-promo).

While the information is important, don’t be overwhelmed or feel as though you have to be an expert to make a difference. You can be absolutely effective as a climate advocate even if you are not a climate scientist.

Climate change impacts all of us, so we must all come together to learn about its impacts and potential solutions, and work towards a greener future together. The more people on board to fight climate change, the better. More people = more pressure for policies that can make serious and impactful change.

3. Start conversations with others about climate change, and discuss how you can fight climate change together.

Engage with your community, and spread awareness about how climate change is already impacting our planet, and exchange ideas about how we can work together to combat climate change.

A super interesting 2019 survey conducted the Yale Program on Climate Communications found that Americans tend to underestimate the social consensus on climate change. It turns out 69% of Americans believe ‘global warming’ is happening, and that it is a problem, but only 54% of Americans believe other Americans feel the same way. It’s important we start connecting with others about climate change, exchanging our concerns and informing one another of effective ways to take action.

If you’re looking for resources on how to talk to climate skeptics effectively, consider your goal and your audience. Focus on empathy, shared values, shared struggles, common ground, and point out ways in which taking climate change seriously is vital to every living being on the planet.

Discussing ways in which climate change are meaningful to the audience and empower specific action (ie, exchanging ideas for how change can be made) can also be effective. For more information on talking to skeptics, check out this resource from Harvard School of Public Health or this scientific journal article.

4. Eat a more sustainable diet.

The global food system contributes 19-29% of the total human-created global greenhouse gas emissions, meaning the foods we eat can help us make a difference in the future of our planet. Sustainably eating has garnered much attention in the past few years, which is exciting because it’s a meaningful way for individuals and feeding entities to make an impact.

How can you eat more sustainably? Well, first you can start by decreasing your meat consumption. In particular, livestock agriculture foods (like lamb and beef) contribute an estimated 14.5% of all anthropometric greenhouse gas emissions, which is a significant amount. While some have said that grass-fed beef is better for the planet and its people, research shows it carries an even larger eco-footprint.

Dairy, another livestock entity, also emit a significant amount of greenhouse gasses; in fact, cheese has a larger carbon footprint than does chicken. Eating a more plant-based diet can help you reduce your eco-footprint. You do not have to go fully vegan to make a difference, so do not strive for perfection if you find that intimidating.

Reducing consumption of carbon and water-intensive animal products is one of the most impactful ways to reduce the eco footprint of your diet, and your life. A report in Science states that even the lowest-impact meat causes “much more” environmental impact than the least sustainable forms of plant-food production.

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Vegan Cowboy Cookies

January 6, 2020 by Katherine Baker Leave a Comment

Yeehaw! Welcome to this post, devoted entirely to Vegan Cowboy Cookies!

What’s a cowboy cookie you may ask? Well, it’s basically an oatmeal chocolate chip cookie, elevated with a hefty dose of crunchy pecans and coconut. Some versions I’ve seen also add other nuts, and/or Cornflakes.

The first cowboy cookie I ever had was from Collectivo Coffee, which at the time was Alterra. Something about the combination of chewy oats, crunchy nuts, and oodles of chocolate sucked me right in and I became an instant fan.

Collectivo’s cowboy cookies contained not only pecans, but also walnuts. Seeing as I’ve been a walnut fanatic since I was a tiny tot, this only made me love the cookies more.

My cowboy cookie experience(s) as a youngin’ inspired me to add oats, nuts, and coconut shreds to my chocolate chip cookie creations.

In fact, I’d say more often than not, when I make chocolate chip cookies, I tend to add at the very minimum, oats and a nut.

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Is Beyond Meat Healthy? Is Impossible Meat Healthy? Is that even the point?

January 6, 2020 by Katherine Baker Leave a Comment

Beyond Meat and Impossible Meat have exploded in popularity over the past couple of years. It’s noteable that you can now get a plant-based option at most major fast-food establishments. As someone who has followed a meatless diet for over 20 years, the emergence of plant-based products in recent years still astounds me. But many people ask me, and wonder: Is Beyond Meat Healthy? Is Impossible Meat Healthy?

I’ve seen a lot of back and fourth on the internet about this. I’ve also overheard arguments on the topic. So, I thought it could make for an interesting blog post.

Now, before I get any further, I just want to acknowledge that yes, I am a vegan, and I have been for about 6 years. And I haven’t touched meat since I was around 7 years old.

I would also like to acknowledge that I personally do not care for Beyond Meat and/or Impossible Meat. To me, they are too realistic and I honestly find them…well…they’re not for me.

That said, I plan to be as objective as possible in this post. Scientific integrity is of utmost importance to me.

If you want to read more about what you need to know about nutrition on a plant-based diet, please see this post.

Okay, Now Let’s Look at the Nutrition Facts:

I created the chart below from nutrition labels found on the Impossible Foods and Beyond Meat websites, and compared these two burgers to 80% lean ground beef and low sodium cooked white beans. I sourced the nutrition information of the later two on the USDA food database (see links).

*Sources:

Looking over the comparison chart above, a couple of things jump out at me. First of all, it caloric content of both plant-based, imitation meat patties are about on par with a beef burger.

While both imitation meats are lower in fat that the beef burger, none of the three “meat” options are low fat foods. This is not necessarily a bad thing, as it is recommended that 20-35% of total calories come from fat, provided that these are consumed as part of a healthful, diverse, and balanced diet.

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Vegan Breakfast Cookies (Gimme! Coffee Inspired)

December 31, 2019 by Katherine Baker Leave a Comment

Hi Internet friends! Today we are making Easy Vegan Breakfast Cookies, which are inspired by ‘Vegan Breakfast Bars’ at a coffee shop called Gimme! Coffee.

The last several months have a lot. A lot of change, homesickness, and struggle. But there have also been a couple bright moments in the past couple months.

Notably, a wee micro-chain coffee shop called Gimme! Coffee has brought joy into my life on more than one occasion.

Gimme! has truly excellent iced coffee (strong, but still highly drinkable), as well as a variety of scrumptious vegan baked goods, my favorite being the ‘Vegan Breakfast Bar’.

Basically, the Vegan Breakfast Bar is an oat puck filled with warm spices, dried fruit, and pumpkin seeds. The first time I had it, I started dissecting the ingredients in my brain so I could attempt to make some at home.

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Do Detox Diets Work? What About Juice Cleanses, Colonics, Tummy Teas, etc?

December 30, 2019 by Katherine Baker Leave a Comment

Detox diets are advertised everywhere. Whether you spend time on social media, watch TV commercials, listen to radio ads, or page through magazines, we are infiltrated with protocols for detox diets and juice cleanses, for-purchase cleanses, ‘flat tummy’ teas, and other magical products are promises of ‘cleansing’ the body. But do detox diets work? Do cleanses work? Are these products and diets worth your time and money?

Well, the short answer is no. But in the interest of diet-talk season aka the New Years season, I thought I’d break down exactly why you should not waste your precious time and/or money on these pursuits, and what you can do instead if you are pursuing health.

What is a detox?

Great question. There is no universal definition of ‘detox’ diets. The idea behind a detox is that by following a certain diet regimine and/or ingesting a certain product, an individual will somehow remove toxins from the body, lose weight, and/or achieve a higher status of health.

There are a variety of detox and cleanse approaches including fasting, drinking only juices, following strict diets and/or avoiding food groups, taking supplements or drinking teas, and cleansing the colon by with edemas, laxatives, or hydrotherapy.

Do detox diets and cleanses work? What does the science say?

High quality research exploring the impacts of detoxes and cleanses on human health is sparse.

Much of the literature that does exist to support the use of detox diets and cleanses is of poor quality and has serious flaws in terms of poor study design, abysmally small sample sizes, and lack of peer review. And/or it is industry-funded (ie, a detox pill company funding a flawed study that has not been peer-reviewed).

A 2015 review of detox diets for toxin elimination and weight management concluded that although the detox diet industry is booming, there is little clinical evidence to suggest that these diets are useful nor necessary.

Furthermore, upon critical review of the evidence, they found that most studies conducted on ‘detox’ products had been ‘hampered by flawed methodologies and small sample sizes,’ and were primarily conducted in animals. The authors concluded that there were no randomized control trials to assess effectiveness of detox diets in humans.

There is some evidence to suggest juicing or detox diets may lead to initial weight loss due to severe calorie restriction, but the same studies also find that people regain the weight upon resuming a normal diet. Also, this has nothing to do with removing ‘toxins’ from the body, because they simply can not and do not do this. Furthermore, severe caloric restriction of any kind may lead to initial weight loss, regardless of diet or cleanse protocol.

There have been no long-term studies to examine the impacts of detox and cleanse diets on the human body. I’m guessing this is probably because most nutrition scientists know that the liver and kidneys detox the human body, and that these for-profit cleanses and rituals are unworthy of time and money.

So, to answer the question “do detox diets work?” the short answer is no, they do not, and there is little use for them.

Do I need to detox or cleanse my body?

No! I’d like to shout this from the rooftop: You do not need to detox your body. Your liver, lungs, colon, and kidneys do a phenomenal job of removing a majority of toxins and waste products from your body.

The lungs, for example, allow you to exhale carbon dioxide, and are home to cilia and mucus, which trap potentially harmful particles and allow you to cough, swallow, or exhale them rather than breath them in.

The liver breaks down nutrients, as well as medicines, chemicals, pollutants, and other toxins. The liver often converts toxins into water soluble substances that can be excreted in the body. For example, it filters blood to remove large toxins, synthesizes and excretes bile to help remove fat-soluble toxins, and makes enzymes that help the body rid itself of chemicals.

The kidneys filter blood, removing byproducts of digestion, as well as waste, toxins, and excess water, and produce urine as a waste product to rid the body of unnecessary substances. By helping your body rid itself of waste, the kidneys work to help detox the body.

What are the risks of detoxes and cleanses?

Some detox and cleansing protocols carry serious and potentially fatal risks. Others are simply a waste of time and money without proven benefit. Either way, it’s important to understand the risks associated with embarking on a cleanse protocol.

The FDA and FTC have taken action against several companies selling detox and cleanse products that contained illegal or potentially harmful ingredients, that were marked with false claims that they could treat serious disease, and for being medical devices marketed for unapproved uses (as is the case with many colon cleanse products).

The precise risks depend on the diet/protocol followed. Below are a list of a few common cleanse techniques, and associated risks.

Severely Restrictive Detox Diet Plans are often inadequate in nutrients and calories. I often see “detox” diet plans that are 5-7 days long (like the ones on ‘wellness’ website goop) that are very restrictive. Many of these diets are inadequate in energy (calories), and may not provide ample vitamins and minerals necessary for optimal health. In addition to putting individuals at risk of micronutrient deficiencies, low calorie diets have been found to increase cortisol (a stress hormone) levels in individuals. Furthermore, overly restrictive diets may lead to a preoccupation with, and/or unhealthy relationship with food.
Colon cleansing procedures, such as edemas and hydrotherapies, come with a variety of risks, including severe GI distress, colon injury, and increased risks of hemorrhoids, kidney disease, and heart disease.
Laxatives may cause diarrhea, dehydration, and electrolyte imbalances.
Juice Cleanses often do not provide enough calories, protein, fat, fiber and/or micronutrients to support optimal health. This puts juice cleansers at-risk for micronutrient deficiencies and other symptoms associated with inadequate energy intake. Furthermore, some juices are high in oxalates, which may increase risks of kidney problems. For more about juice cleanses, see this post.
Taking excessive herbal or dietary supplements and drinking large volumes of water without eating any food may lead to dangerous electrolyte imbalances. Electrolyte imbalances may lead to heart palpitations, edema, confusion, and death.
Drinking Hot Lemon Water in the morning is a popular way to ‘cleanse’ the body of toxins. Compared to many of the other cleansing techniques, this one is fairly harmless, but it is worth noting that the high acid content of the lemon water may be harmful to the enamel of your teeth and increase your risk of cavities.

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Vegan Chocolate Lasagna Recipe (Olive Garden Inspired)

December 28, 2019 by Katherine Baker 2 Comments

Welcome to my Vegan Chocolate Lasagna Recipe post. In the off chance you find the title offputting, please note that this isn’t really lasagna, and there are no noodles mixing with cocoa, but rather, the title of the dessert is a result of the cake’s multilayer chocolate cake, which is stuffed with almond buttercream and topped with chocolate chunks and syrup.

Before I get into the recipe, I’m going to go on and on about the inspiration for this post. If you have no interest in the story, scroll on down. But if you feel like a little nostalgia time would be fun, continue reading all about Chocolate Lasagna from Olive Garden, which has inspired this Vegan Chocolate Lasagna Version listed below.

I am a child of the 90s. I grew up in the days of colorful iMacs, Walkmen, PepperAnne, trips to Blockbuster video (with the movie bucket of popcorn, of course), and neon green ketchup. Life was good.

But one thing that wasn’t as great about the 90s was the restaurant scape, especially in suburbia. Olive Garden, which I now view as very meh and most certainly Americanized Italian-inspired junk food, was kind of a big deal. Our family would go occasionally, request a spot in the non-smoking section, and eagerly wait for our pager to buzz so we could feast on salad, breadsticks, mediocre pasta, and of course, the beloved Chocolate Lasagna.

Did you ever have the Chocolate Lasagna at the Olive Garden? It was incredible; it possibly their best creation of all times. Chocolate Lasagna did not and does not contain any actual lasagna noodles, but rather, is a multi-layer chocolate cake (the ‘noodle layers’) with almondy buttercream frosting serving as the filling/ricotta.

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December Recent Vegan Eats

December 28, 2019 by Katherine Baker 4 Comments

Hi friends! Welcome to this edition of recent vegan eats, December/holiday style! I have been oddly busy since getting home for the holidays. Like, from the day I got home I’ve had days packed with appointments, family stuff, errands, etc etc. I’ve still barely had time to just sit down and rest! I am hoping to catch up on chill time, blogging, and some work this weekend. I feel so out of my routine it’s making me crazy!

Anyways, on to the recent vegan eats! If you’re new around here, in these “recent vegan eats posts,” I simply share some phone pics of random foods that I’ve eaten recently. These posts are not meant to depict what an ideal diet looks like, but rather, they are meant to just give you a glimpse of cheap easy vegan eats, restaurant highlights, and new vegan product reviews. Enjoy!

Chocolate Tofu Pudding

Two nights in a row before I left town to go home for winter break, I made full-brick servings of my chocolate tofu pudding. Basically, I whirled silken tofu with a hefty amount of coco powder and a tiny drizzle of syrup and a tablespoon or so of peanut butter. I topped it with coconut whipped cream from Trader Joe’s. So good.

Amba Mango Sauce Tofu + Bowls

Last Sunday I whipped up a quick, wholesome dinner for my mom and I. I had been wanting to try the Amba Mango Sauce from Trader Joe’s for a while, so I bought some a weekish ago and put it to work! I quickly marinated some firm tofu with the sauce, and baked it for 25ish minutes at 425 degrees.

I also steamed some cauliflower and broccoli, and cooked up some veggie rice. I then assembled everything in a bowl and topped it off with more Amba Mango sauce, Sriracha and some cilantro.

It was a tasty quick meal! The Amba mango sauce was pretty good. I think it’d be even better with a hit of lime juice for some aded brightness. Next time!

Bran Muffins and Cereal

I am so into bran stuff lately it hurts. In a good way. Pictured here is a random vegan bran muffin. But I’ve also been VERY into bran flake cereal. I get the Millville Bran Flakes from Aldi and they are scrumptious with chilly almond milk for a night time snack.

Beans and Barley Blueberry Pancakes

The best vegan pancakes ever! Yum.

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Yes, there is Arsenic in Rice: Here’s What You Need to Know

December 18, 2019 by Katherine Baker Leave a Comment

Rice is a versatile and cheap staple grain, with a toothy texture and comforting toasty flavor. Unfortunately, rice often contains alarmingly high levels of arsenic, a heavy metal and known carcinogen. But how and why is there arsenic in rice? And should you be alarmed? And how can you reduce your exposure? Here’s everything you need to know.

What is arsenic and how can it be dangerous?

Arsenic is a naturally occurring element found in the earth’s crust. There are two general forms of arsenic: organic and inorganic.

Arsenic is found in many places. It is used in pesticides, wood thinners, and tobacco products, and can be emitted from volcanoes and mines. Arsenic often ends up in our soils, and can leach into our drinking water.

Alarmingly, arsenic is tasteless, colorless, and odorless, and many people are unaware the foods and beverages they are consuming may contain arsenic.

Most people are exposed to arsenic via ingestion, meaning they eat or drink arsenic-contaminated foods (like rice) and/pr beverages (like arsenic-contaminated water or apple juice).

Inorganic arsenic exposure can elicit a variety of health impacts. Acute impacts include abdominal pain, diarrhea, muscle cramping, and death, and long-term exposure can lead to changes in skin (including pigmentation changes, lesions, and hyperkeratosis), diabetes, cardiovascular disease, endocrine and immune system dysfunction, and heart attacks.

Inorganic arsenic is also a known carcinogen, meaning it can cause cancer. Links between arsenic exposure and bladder and lung cancer are well-established.

Infant exposure to arsenic is linked to cancer later in life. Research has shown that the more servings an infant is exposed to arsenic-containing white rice predicted is directly positively correlated with increased risk of cancer later in life.

Early exposure to arsenic is also associated with lung disease, heart attacks, kidney failure, and delays in cognitive development and memory.

Wait, how and why is there arsenic in rice?

Arsenic is often present in soil, and foods grown in arsenic-contaminated soil will absorb it.

Rice grows under flooded conditions, and because of this, inorganic arsenic becomes more readily absorbed into the plants. Rice often contains 10-20 times more arsenic than other cereal grains. The exact amount depends on the conditions of the soil in the area the rice was grown.

Some varieties of rice also contain more arsenic than others.

What rice products have the most arsenic?

Different varieties of rice contain different amounts of arsenic. Brown rice often contains more arsenic than white rice. Alarmingly, infants’ brown and white rice cereals both contain more arsenic than plain white rice (but less than brown rice).

The amount of arsenic in rice-based infant-rice cereals is particularly alarming, given that these are often some of the first foods introduced to weaning babies, and they often consume them in large amounts, during a vulnerable period of their lives.

Besides plain rice and rice cereals, arsenic may be in rice-based products, including rice-noodles and rice-based cereals. Many gluten-free products are rice-based, putting people who consume these often at increased risk.

How can I reduce my exposure to arsenic from rice?

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