Dr. Barnard's Blog

The Physicians Committee

Breakfast of Chumps

April 23, 2014   Dr. Neal Barnard   fast food

 
 

Rather than working to further distinguish itself from the burger-slinging joints, Taco Bell has leapt into a seemingly industry-wide competition to turn breakfast into the worst meal of the day. Taco Bell’s new breakfast menu launched last month, though the company had been hyping up certain items for weeks—especially the Waffle Taco and the A.M. Crunchwrap.

Meanwhile, Dunkin’ Donuts launched its portable-but-not-potable Eggs Benedict Sandwich. McDonald’s is considering extended breakfast hours and has been offering free coffee to lure customers. Taco Bell’s sausage A.M. Crunchwrap clocks in at 710 calories, 46 g of total fat, 14 g of saturated fat, and 135 mg of cholesterol. Breakfast should wake you up—not send you spinning into a nutritional nightmare!

taco-bell-breakfast

Then there’s the Waffle Taco, which Taco Bell considers its breakfast coup d'état. It’s a waffle folded around a sausage patty, egg, and cheese. The Waffle Taco looks like something that can stain your shirt and clog your arteries at the same time. With 370 calories, 23 g of total fat, 7 g of saturated fat, and 115 mg of cholesterol, the sausage Waffle Taco will certainly leave its mark on your waistline. PCRM has deemed Taco Bell the April recipient of its SICK (Social Irresponsibility towards Consumers and Kids) Award because of its marketing of these new high-cholesterol items. Presented to companies that heavily promote unhealthful foods, the SICK Award highlights the role marketing plays in America’s nutrition crisis. So what can you do on those busy mornings when you don’t have time to cook? Try making a big pot of oatmeal at the start of the week and dish it out in travel-sized containers. Or if you’re at Taco Bell, try the bean burrito. You can order it “Al Fresco” and reduce the fat by swapping the dairy for pico de gallo. Fast food doesn’t have to be bad food!

Vegetables Less Healthy than Fried Chicken? Don’t Fall for Clickbait Headlines.

April 11, 2014   Dr. Neal Barnard   other

 
 

Catchy headlines equal clicks, clicks equal readers, and readers equal money. It’s a formula the ever-changing news industry uses more frequently, as newsrooms get smaller and readers move quickly to the next trending topic.

benefits-of-eating-vegetables

So it’s no surprise that when PloS One published a study that offered the counterintuitive assertion that vegetarians are unhealthy, news outlets jumped in with “clickbait” headlines.

No, it wasn’t true. But it was a very clickable message. And in case you were drawn into that headline, here’s the truth behind it:

An Austrian research team wanted to see how different diets affected health. But because they did not have enough vegetarians to study, they lumped together people eating fish and people who ate meat only occasionally—and called them all “vegetarians.” And, indeed, this group looked less healthy overall than the dyed-in-the-wool carnivores.

However, the study looked at individuals during a snapshot in time and did not separate cause and effect. For example, individuals with health problems who adopted a fish/vegetarian diet in hopes of losing weight or curing heart disease were lumped in with others who had followed a fish/vegetarian diet for many years. The researchers themselves note this on page six:

“Potential limitations of our results are due to the fact that the survey was based on cross-sectional data. Therefore, no statements can be made whether the poorer health in vegetarians in our study is caused by their dietary habit or if they consume this form of diet due to their poorer health status.”

Large prospective studies and randomized clinical trials showed just the opposite: vegetarians have much better health, compared with non-vegetarians. They have lower rates of heart disease, cancer, diabetes, and lower BMIs. The Physicians Committee’s recent multicenter GEICO study also showed better quality of life. Another recent study showed that eating seven servings of fruits and vegetables per day increases longevity.

So if someone at the water cooler starts telling you about how they’ll be swapping their smoothies for sausage patties, let them know that just because it’s trending, doesn’t mean it’s true.

Colorectal Cancer: Raise Awareness of the Solution, Not Just the Problem

March 26, 2014   Dr. Neal Barnard   colorectal cancer, processed meat

 
 

March is Colorectal Cancer Awareness Month, but just because March is ending, doesn’t mean that colorectal cancer will simply disappear. To raise awareness one month out of the year, some folks will buy rubber wristbands. Others will put magnetic ribbons on their car or wear dark blue on Tuesdays. While the intentions are noble, they won’t actually decrease anyone’s risk of colorectal cancer. But there is one simple change everyone should make that can dramatically reduce the risk of colorectal cancer: ditching processed meat. The evidence is clear—processed meat causes colorectal cancer. Processed meat products are “meats that have been preserved by smoking, salting, curing or adding other preservatives.” This includes hot dogs, bacon, pepperoni, ham, and deli meats. Unfortunately, all of these are common items found on restaurant menus, in school cafeterias, and even in hospitals. Raising awareness about colorectal cancer involves spreading the word about the dangers of putting pepperoni on pizza, serving bologna on lunch lines, or hawking hot dogs at a baseball game. It takes more than ribbons and t-shirts to make a difference—it involves making a change and encouraging your loved ones to do the same, or even writing letters to local restaurants and asking them to take cancer-causing dishes off their menus. From now on, instead of shelling out cash for a wristband you’ll just toss on April 1st, how about skipping processed meat? Or if you’re ahead of the game and have already eliminated these products from your diet, share our infographic illustrating all of the dangers of processed meat and convince a friend to Drop the Dog. Spread the word and save a life.

(Click for full-size image.)

The Shameful Sham of Shamrock Shakes

March 14, 2014   Dr. Neal Barnard   dairy, fast food

 
 

Every March, McDonald’s releases its Shamrock Shake in dubious honor of St. Patrick’s Day. This dairy-and-syrup-heavy minty green beverage is supposed to make the month extra-festive. However, with 12 grams of saturated fat, nearly a quarter of your daily maximum cholesterol, and 660 calories, shake guzzlers will need the luck o’ the Irish to keep the jig in their step afterwards.

Using chemical coloring and corn syrup to make a high-cholesterol dairy item match the month’s color scheme? It’s enough to make a banshee wail! There are so many naturally green foods that are actually good for you. Green apples, kale, broccoli, pistachios, honeydew melon, kiwis—they all create a nutritional pot of gold.

With dairy’s connection to certain cancers, don’t try your luck with the Shamrock Shake. Instead, start spring off on the right foot with our Green Goddess Smoothie. Or for a more decadent treat, check out The Edgy Veg’s Vegan Mint Milkshake!

Green Goddess Smoothie

Green Goddess Smoothie

Makes 5 1-cup servings 1 orange, peeled 1 cup grapes 1 banana 1 pear, cored 1 cup soy, almond, or rice milk 2 cups fresh kale or spinach ice cubes (optional) Place all ingredients in the blender for 1 minute, or until desired smoothness is achieved. Add ice cubes, if using, and process further to desired temperature. Per 1-cup serving:

  • Calories: 110
  • Fat: 1.1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 8.5%
  • Cholesterol: 0 mg
  • Protein: 3.1 g
  • Carbohydrates: 24.5 g
  • Sugar: 14.9 g
  • Fiber: 3.8 g
  • Sodium: 36 mg
  • Calcium: 99 mg
  • Iron: 1 mg
  • Vitamin C: 33.1 mg
  • Beta Carotene: 2464 mcg
  • Vitamin E: 1.2 mg

Source: Katherine Lawrence, owner of www.plantbasedhealth.com

An Event that’s Absolutely Sublime

February 28, 2014   Dr. Neal Barnard   other

 
 

sublime-restaurant-and-bar

Today, I’ll be leaving the polar vortex behind and catching a flight to Fort Lauderdale to attend a special event benefiting the Physicians Committee. This event is hosted by Nanci Alexander at her legendary Sublime Restaurant.

Sometimes celebrations can come at the expense of your waistline or heart health—but not at Sublime! This award-winning restaurant features an entirely plant-based menu of global cuisine. In fact, the Sublime Restaurant Cookbook topped the Physicians Committee’s list of the Best Cookbooks of the Decade.

Nanci Alexander, Sublime’s creator, hosted the first Physicians Committee benefit event back in 2008! It was a hit with celebrities, supporters, and friends. This year, I ‘m looking forward to sharing the success of our research studies—including our new study on vegetarian diets and blood pressure and our new research showing the link between meat and diabetes—as well as our many other efforts for plant-based diets. Thanks to these programs, and those of our many allies, meat-eating has fallen to its lowest level in decades.

Hopefully, I’ll see you all there. But even if you won’t be attending the benefit this Friday, be sure to check out Sublime’s menu online and make a reservation the next time you’re in Fort Lauderdale!

  sublime-restaurant-neal

(Sublime owner Nanci Alexander, Neal Barnard, M.D., and Marilu Henner from the very first PCRM event at Sublime in 2008!)

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