The review of the Journal article below was written by Liz Tarolli, VRG Voluteer.

In response to the rise in blood sugar after a meal, insulin is released by cells in our pancreas called beta-cells. Insulin works by allowing the sugar in our blood to enter cells in our body and be used for energy. If our body’s cells no longer respond to the effects of insulin (this failure to respond is called insulin resistance), then our blood sugar levels become dangerously high (hyperglycemia) and we develop type 2 diabetes. Besides insulin resistance, another factor in type 2 diabetes is the reduced function of our beta-cells. Some data has shown that beta-cell function may be influenced by diet and exercise.

In a study funded by the Physicians Committee for Responsible Medicine, the researchers tested whether a low-fat vegan diet could improve beta-cell function and insulin resistance. They used a randomized, controlled 16-week trial that included 75 adults who were overweight or obese with no history of diabetes. The intervention group was asked to follow a low-fat vegan diet that consisted of 75% of calories from carbohydrates, 15% from protein, and 10% from fat. The participants were not provided with meals; however, they were directed to consume a diet that consisted of whole grains, legumes, vegetables, and fruit. The control group was asked to make no dietary changes. When the groups were compared, the researchers found that the intervention group had decreased insulin resistance and improved markers of beta-cell function. The intervention group increased their intake of carbohydrates and fiber, while decreasing their intake of cholesterol, protein, and total fat. Additionally, their BMI was reduced significantly. These results demonstrate that individuals who are overweight or obese, but have no history of diabetes, may benefit from a high-carbohydrate, low-fat, vegan diet. The improvements in beta-cell function and sensitivity to insulin that were seen in this study may reduce the risk of developing type 2 diabetes.

Kahleova H, Tura A, Hill M, Holubkov R, Barnard ND. A plant-based dietary intervention improves beta-cell function and insulin resistance in overweight adults: a 16-Week randomized clinical trial. Nutrients. 2018; 10(2):pii: E189.

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

The Vegetarian Resource Group is an activist non-profit organization that does outreach all-year-long. For example, VRG tables at different events throughout the USA and also sends literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly or quarterly donor to The Vegetarian Resource Group.

Thanks so much for your support. You can become a monthly or quarterly donor online here: Donate to The Vegetarian Resource Group

Food safety rubber stamp

This was in answer to an inquiry about cross contamination:

Whenever I interview a restaurant chain about the ingredients in its menu items, I always ask about their kitchen protocols. The reason for this is obvious: Even a completely vegan entrée can be prepared with utensils, on cutting boards or in cookware used to make dishes containing animal products.

Keep in mind that the official company response may not always reflect what actually occurs in a specific store on a certain day. Be prudent and always ask a manager to confirm what a VRG review states is standard protocol for a particular restaurant chain. Feel free to share our review as basis for your inquiry.

I assume nothing about kitchen protocols because they vary widely. Neither should you.

In general: The only thing all chains have told me is that there is always the risk of accidental (that is, unintentional) cross contact between meat & vegetable products. They make this statement to avoid legal liability. (If you are concerned, to be on the safe side, you may want to only eat in vegan or vegetarian restaurants.)
Also to protect themselves, chains tell me that their suppliers are subject to change without notice. Animal ingredients could be introduced for a previously vegan-sourced ingredient. This may happen before menus & websites are updated. It may be rare, but if you are really concerned or suspicious, always ask to speak to a manager. Asking to see an ingredient label may be warranted, too.

Furthermore, because definitions of “vegan” and “vegetarian” vary from chain to chain, do not assume that these menu icons guarantee anything about cross contamination.

Incidentally, one corporate chef called my cross contamination questions “trivial” saying that it was “standard procedure” to keep utensils, cutting boards & cookware used for meat products separate from those used for vegetable products. Such comments never dissuade me from asking about all preparation techniques for vegan menu options. In fact, it is precisely those chains that express this sentiment which worry me the most. So I persist in my line of questioning even more.

Some chains color code their utensils, cutting boards & cookware but most do not. In this manner, employees immediately know which utensil, board, pan or storage container is designated “vegetable only” or “meat only” and, hopefully, keep everything separate. Those that do not color code admit that utensils, cutting boards & cookware used for meat products one day could be used for vegetable products the next day. They are quick to point out however that everything is sanitized between uses.

It appears from my discussions with staff at numerous chains that during the sanitizing process itself, all prep tools, specially designated or not, are washed together in the same soapy liquid. If this is a concern because you’re worried about cross contact, inquire of the manager for more details on their washing procedure.

Being neither vegetable or meat (in the traditional sense), dairy falls into a murky area. I would recommend asking specifically about cross contact with dairy especially if you are vegan or have a dairy allergy.

Here are some tips to avoid potential cross contamination of vegetable & meat products at restaurant chains:
• Request that your order be prepared for you in freshly sanitized cookware using utensils that are also clean.
• At a buffet table, request that serving spoons for items you wish to select are exchanged for freshly sanitized ones before you take your portions.
• For grilled vegetables, tofu, tempeh, etc. ask specifically if meats, poultry or seafood are grilled at the same place on the grill or in splatter distance from where the meats, poultry or seafood are prepared. Ask for separate, isolated grilling if needed.
• Fried foods present a unique opportunity for cross contamination. Ask if animal products or those with dairy-containing breading, are fried along with vegan items or in a designated fryer.
• Be sure to have empathy for your server and restaurant employees. Remember that they are busy, may or may not be knowledgeable, and it is hard to meet everyone’s needs.

For more information on restaurant chains, see: https://www.vrg.org/fastfoodinfo.php
For information on vegetarian restaurants, see: VRG Online Veggie Restaurant Guide
For ingredient information, see: https://www.vrg.org/ingredients/index.php

To support The Vegetarian Resource Group research, donate at Donate to The Vegetarian Resource Group or join at https://www.vrg.org/member/2013sv

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

People have different viewpoints. Some feel eating vegetarian in non-vegetarian restaurants will promote more vegan or vegetarian options, while others prefer to only patronize vegetarian or vegan eateries. Do what works for you.

By Angélique Complainville, VRG intern

French cuisine is known for its meat and cheese (with its beef bourguignon and cheese platters) and people assume that Paris is not the most ideal place to visit as a vegan. But trust me as someone who lives in Paris I can promise you it is actually not hard to find vegan food.

There are two aspects to eating vegan in France when traveling: eating out and grocery shopping to make your own meals. You also have to consider where you are in France: one of the main cities (such as Paris, Lyon or Marseilles) or in more rural areas of France.

First let’s talk about eating out. More and more vegan and vegetarian restaurants and cafes are opening up in the main French cities. To give you an example there are about 138 vegan and vegetarian restaurants in Paris and 16 in Marseille. If the restaurant isn’t fully vegan but vegetarian, the vegan options will usually be indicated with a (V) logo. To make your experience even easier you could write down a few useful sentences on your phone. For instance, when ordering at a vegetarian restaurant you could say to the waiter “sans oeufs” (without eggs?) “sans fromage, lait ou beurre” (without cheese, milk or butter). That way you can make sure that what you get will be 100% vegan. The vegan and vegetarian options range from burgers to veggie bowls through gourmet food.

I have had a chance to try a few vegan restaurants in Paris over the years and here are some of my favorites:

– Hank burger in Paris: has 5 different burgers with vegan cheese, sides and a few desserts. The burgers are really flavorful, and the staff is really friendly. If you go there, definitely get the “l’allumé” burger with a side of fries and their vegan mayonnaise.
http://www.hankrestaurant.com

– Gentle gourmet in Paris: is a gourmet fully vegan restaurant and the menu changes with the seasons. My non-vegan parents were really impressed by their vegan mayonnaise and so was I. The smoked and roasted tofu in a crust made of seven spices, accompanied by steamed mini vegetables and vegan chorizo cubes and served with an orange sauce was my favorite dish on the menu. It’s definitely a little pricier but if you want to have a nice dinner it’s definitely the place to go to.
https://gentlegourmet.fr/en/

– Le Tricycle in Paris: has the “vegan hot dog of the day” on their menu and I really recommend ordering it; it won’t disappoint. They also have snacks, sides and a veggie bowl.
https://www.facebook.com/Le-tricycle-525366447501365/

– Cloud cake in Paris: is an all vegan coffee shop. You can have breakfast, lunch or brunch there or just stop by and enjoy one of their slices of cake or a cupcake.
https://www.cloudcakes.fr

– Hank Pizza in Paris: has 4 different pizzas all made with vegan cheeses. You buy pizza by the slice and you can also enjoy various desserts. I would recommend that you try the “le costaud” pizza.
http://www.hankrestaurant.com

Now if you find yourself in a tiny rural village with no vegan or even vegetarian restaurants or you just don’t feel like eating out here are my tips to buy your own groceries and make your own food in France.

Find out where the nearest health food store and organic grocery stores are, the best “boulangeries” (bakeries), as well as markets where you can buy fresh produce (usually on Saturday or Sunday). If you want to play it safe, only buy products that have one ingredient (rice, fresh produce, baguette, quinoa, nuts…). That being said by having a list of non-vegan ingredients to look for in the ingredient list you can easily buy all the vegan food you want. Here are the most common non-vegan ingredients you want to be on the lookout for: viande (meat), poisson (fish), crustacé (shellfish), mollusque (mollusk), oeuf (egg), lait (milk), lactosérum (whey), fromage (cheese), jaune d’oeuf (egg yolk), anchois (anchives), gélatine (gelatin), miel (honey), cire d’abeille (beewax), protéine de lait (milk protein), poudre de lait écrémé (powdered milk). You can also use this link to verify whether the E-number is vegan or not: http://elated.co.za/which-e-numbers-are-vegan/. Be mindful that even though the traditional baguettes are vegan, store bought bread might not be, so remember to check the ingredient list.

More and more products also have the “vegan” or “vegetarian” label which helps identify them instantly. Your best bet to find vegan options such as vegan meat, dairy free products, etc. is to go to an organic grocery store. Carrefour and other chain grocery stores now have their own veggie brand with nuggets, veggie patties, meat balls… Some of their products aren’t vegan but vegetarian so once again check out the ingredient list.

By Amy Dell and Hannah Greene, VRG Interns

This is the lesson plan we created prior to our presentation. Comments about the presentation and tips for upcoming presentations are denoted with brackets. The TuTTie’s Place summer camp is a culinary camp for low-income children and teens aged 5-17 in West Baltimore, Maryland. You may want to use parts of this lesson plan in your neighborhood. See:
https://www.vrg.org/family/tutties_place_lesson_plan_2018.pdf

By Reed Mangels, PhD, RD

We recently reported on plant milks that are not fortified with vitamin B12: https://www.vrg.org/blog/2018/07/10/does-your-favorite-plant-milk-provide-vitamin-b12/.

Here’s a list of products that, as of July, 2018, based on website information and product labels, are fortified with vitamin B12:

•Almond Dream Enriched almond milks
•Almond Dream Pumpkin Spice almond milk
•Bolthouse Farms plant protein milks
•Cashew Dream cashew drinks
•Coconut Dream coconut drinks
•Dream Blends coconut/almond/chia, almond/cashew/hazelnut, and rice/quinoa drinks
•Dream Boosted almond milks
•Dream Boosted coconut milks
•Edensoy Extra soymilks
•Good Karma flax milks
•Milkadamia macadamia milks except Latte da Barrista
•Oatly! oat milks
•Pacific Foods coconut beverages
•Pacific Foods hemp beverages except unsweetened beverages
•Pacific Foods Ultrasoy soy beverages
•Rice Dream Enriched rice milks
•Rice Dream Enriched Sprouted rice milks
•Silk coconut milks
•Silk soymilks
•So Delicious cashew milks
•So Delicious original, unsweetened, sugar-free, vanilla unsweetened, and vanilla coconut milks
•Soy Dream enriched soymilks
•Tempt hemp milks
•Trader Joe’s coconut milks
•Trader Joe’s rice milks
•Trader Joe’s refrigerated soymilks
•Veggemo veggie milks
•WestSoy Plus soymilks
•Wildwood soymilks
•365 almond milks
•365 soymilks
•8th Continent soymilks

This is not an exhaustive list so if you’re aware of other plant milks, please send us a photo of the front of the package and the Nutrition Facts label and we’ll update our listing.

We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

You can read more about vitamin B12 here: Vitamin B12

Summertime is the perfect time to make frozen treats at home. Here’s some previous Vegetarian Journal articles serving up delicious frozen desserts:

Sorbets
Chef Nancy Berkoff provides recipes for Creamy Lemony Sorbet, Mango Sorbet, Seasonal Fruit Sorbet, Banana-berry Sorbet, Fruit-of-the Vine Sorbet, and Sunny Sorbet

Frozen Desserts
Debra Daniels-Zeller serves up these frozen treats: Very Vanilla Soy Treat, Creamy Frozen Maple-Peach Tofu, Banana-Pineapple Frozen Soy Pudding, Strawberry Soysicles, Frozen Chocolate Red Bean Delight, Piña Colada Frozen Dessert, and Frozen Mocha Soy Latte

To subscribe to Vegetarian Journal, visit:
Subscribe to Vegetarian Journal

VRG’s Parents and Kids Facebook Group is intended to be a group that offers support for families raising children on vegan diets and for vegan kids. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Recent discussion topics include:
Video of a 3rd generation vegan being interviewed.
How do you give Vitamin B12 to your toddler?
What do you do when your family says you need to feed your child meat?
What is your child’s favorite packed lunch to take to school, camp, etc.?
Plus more!

Please share this information with any veggie families that you know! Thanks.

By Shannon Borgoyn, VRG Intern

Deep in the hills of Western Maryland, the occurrence of vegan and vegetarian food is far and few. I found this out the hard way when my parents and I took a biking trip on the Western Maryland Rail Trail, which is near the C&O Canal. After having biked for at least two hours, I felt a craving for a decent meal. My only energy was from snacks (a muffin, etc.) gotten from a quick stop at a bakery near the bike trail. Having eaten the same food, my parents happily agreed to my request. Quickly Googling veggie-friendly places, I found next to nowhere to eat nearby. Most of the places were at least forty-five minutes away. I looked harder and found Desert Rose Café and Catering. It is a cute, seemingly hidden cafe in the small town of Williamsport, MD. It offers indoor and outdoor seating and has A/C for those hot days! It is fifteen minutes away from Hagerstown, twenty minutes from the Western Maryland Rail Trail, and near the Maryland-West Virginia line. Glancing over their online menu, I excitedly noted that it had a vegetarian section, meaning we could easily adjust our meals to be vegan.

As we entered the cafe, we were told to seat ourselves, and so we chose a table at the back of the café. Walking through, I spied many things: baked goods, a sign for smoothie flavors, a fridge full of drinks, a free library, various brochures, bike equipment, and more. I was particularly impressed by the bike equipment, as it wasn’t something I was expecting to see. I asked an employee about it, and she said that there was a bike shop in town that closed down. Seeing the gaping need, the café purchased the bike shop’s stock. This is important because Desert Rose Café is literally right down the street from the C&O Canal, about a four minute bike ride, and receives a lot of bikers. However, bike equipment isn’t the only thing they have, but also delicious food! The café is perfect for the tired and hungry biker desiring a quick, nutritious meal or snack.

What would be a good meal or snack? There are several options. First, the most obvious is the vegetarian sandwiches: there are sandwiches like peanut butter and jelly; veggie lover (with spinach, tomato, onion, cucumber, banana peppers, and avocado); hummus and veggie (with spinach, onion, tomato, cucumber, banana peppers, and avocado); and more. Vegetarian sandwiches come with the choice of chips, yogurt, or a veggie bag, which is a bag of raw veggies that comes with ranch, hummus, or peanut butter. Keep in mind that there are sandwiches not easily made vegan, like the classic grilled cheese and the fancy grilled cheese with tomato. If you opt for the black bean burger, note that it has egg in it, but don’t let this deter you! When we told our server we were vegan, she informed us that they have a vegan burger. Just ask for it!

Second, there are other options that could be made vegan: red beans and rice; a daily hot soup (it varies day-to-day and isn’t necessarily vegan); gazpacho; vegan mayo (request this from your server); red beans and rice (made with vegetable broth); and salads (just order them without cheese). Third, as their name suggests, they do catering. Their catering service accommodates for gluten-free and vegan food requests, but they don’t usually have vegan desserts made, as they’re considered a specialty item. Fourth, gluten-free folks can also find options here: some bread and their red beans and rice are gluten free.

I got the hummus and veggie sandwich and chips; my mom got the black bean burger and the veggie bag (with hummus); and my dad got a wrap, a daily soup, and red beans and rice. My mom ended up sharing some of the veggies from her veggie bag with my dad and I because she found it to be too much for her. As we finished our meals, we found ourselves to be incredibly satisfied. Although our meals had been simple, they had also been delicious and hearty! We agreed that if we were riding the Western Maryland Rail Trail again, we would stop by Desert Rose Café.

If you’re in Western Maryland and find yourself hungry for good food, Desert Rose Café and Catering is the place to go! They are open from 8am-8pm Monday through Saturday and from 9am-8pm on Sunday. Whatever you’re in the mood for, they serve it: breakfast, lunch, and dinner. Find out more at: www.desertrosecafeandcatering.com

For information on veggie restaurants throughout the USA and Canada visit:
VRG Online Veggie Restaurant Guide

By Amy Dell, VRG Intern

On (Meatless) Monday, July 9, 2018, The Vegetarian Resource Group summer interns gave a presentation about vegetarianism and healthy eating at TuTTie’s Place, a culinary summer camp in West Baltimore. The other intern, Hannah Greene, and I talked to kids aged 5-17 about why people go vegan, the importance of the different food groups, and My Vegan Plate. We were also assisted by Health and Wellness Coach and VRG volunteer, Marcy Schveibinz.

First, we introduced ourselves and played a name game to start off the presentation. We then distributed My Vegan Plate and had the kids draw on the back of the paper what their normal dinner plate looks like. After comparing the two sides, we brainstormed ways to “veganize” their plates. We quickly went through why each food group is important. In order to reinforce what they had just learned, we laid out a giant My Vegan Plate (see photo above) made from a bed sheet and had the kids place empty food containers on the right section of the plate. We went over the plate and discussed how some items can fall into multiple categories, like how some soy milk has calcium and protein.

We then headed outside to play on the basketball court. On the four corners of the pavement, there were labels for “Vegetable,” “Fruit,” “Protein,” and “Grains.” We called out food items and had the kids run to whatever section they thought the food belonged in. This also introduced them to new foods. When we called out “Chickpeas,” some of the kids ran to “Vegetable” because they heard the word peas. We explained that chickpeas, also known as garbanzo beans, are legumes and are a great source of protein.

Once we came inside, we washed our hands, got some water, and let the kids make faces out of fruits and veggies. This activity encouraged playing with your food and being creative. Marcy handed out orange segments and led the kids through a mindful eating exercise to help them slow down and appreciate their food more. We next talked about the health, environmental, and ethical reasons behind going vegan. After we cleaned up, we handed out some resources, including VRG’s I Love Animals and Broccoli coloring books and easy recipes for teens.

We ended the presentation by making vegan banana ice cream and talking about what they had learned. We discussed how veganism is a form of activism, and how every dollar we spend is supporting certain companies or ideals. Many students seemed interested in eating a healthier diet after we talked, and a few wanted to do this by limiting meat consumption.

It was amazing being able to work with kids and see them learning new things. Hopefully, The VRG will be able to continue presenting at TuTTie’s Place for years to come.

To intern for The Vegetarian Resource Group, see Intern at VRG

To support The Vegetarian Resource Group outreach, donate at Donate to The Vegetarian Resource Group

To join The Vegetarian Resource Group, go to https://www.vrg.org/member/2013sv.php