Replacing Dairy

[evy]

I've been a vegetarian for years, but have recently decided to move towards eating vegan, but want to stay on Core.

This means giving up dairy products, and I was wondering how others are managing this.

Any suggestions for Soy Milk? I have tried the Galaxy cheeses, and they are really tastey.

[nightsinge]

Oy, I brought it up during the recent dairy theme meeting at WW and they were not prepared to handle it. I kept talking about calcium, and the leader said that dairy gives you all kinds of benefits beyond calcium that are beneficial to weight loss.

So I asked in the meeting how a vegan might get those same benefits, and she kind of hemmed and hawed and went right back into dairy.

*sigh*

I know that there is calcium enriched soy milk. I do try to eat dark, leafy greens and take vitamins, but I have found unfortunately that my dairy intake has increased since following core. SO many things a core veg can't have already.

I think I would ultimately suggest buying vitamins that are specifically tailored toward veg/vegans. That would ensure all the Bs and folic acid etc. that you're supposed to get. Good luck!

[mbintexas]

I am a vegetarian (not quite vegan). I am not adhering to the dairy requirements. I feel that if you eat a variety of other things (leafy greens, etc) there will be enough calcium in your diet.

I just can't believe that the natural world intended us to drink the milk of another species in order to be healthy.

I won't list any links so as not offend anyone, but you can do a search on the "downside" of consuming dairy.

Just my opinion - not meant to offend anyone.

Take care........

[Tina]

Here are some links to vegan sources of calcium:
www.vrg.org/nutrition/calcium.htm
www.vegansociety.com/html/food/nutrition/calcium.php
www.interlog.com/~john13/recipes/calcium.htm

For milk replacement, I really like 8th Continent's products, but I believe they use genetically modified soy and/or other products. Silk is good; they don't use genetically modified soy and use a mixture of organic and natural soy beans.

Just so you know, Galaxy and many other soy cheeses are not vegan. They contain milk products (www.vrg.org/nutshell/cheese.htm). I've heard that Follow Your Heart brand cheese is very good in dishes, but not by itself.

[evy]

Nightsinge – I’m with you, I try to eat dark leafy vegetables so I can limit my dairy consumption. I’ve decided to get serious about eliminatinganimal products from my diet altogether, so I think your advice about adding supplements is the prudent path to take.

I’ve read some reports that the calcium sinks to the bottom of fortified soy products and is wasted, but I’m suspicious that this kind of information is coming from the dairy industry, so I’m not convinced it's true. I do worry about losing the calcium benefits of dairy, but after reading the links that Tina provided below, I’m not so sure I will be missing anything.

You mentioned your leader went on about the advantages dairy brings to weight loss. I’m curious to know what she said those were. Again, I think there is a fair amount of misinformation out there, promoted by the dairy industry.

By the way, I enjoy exchanging information and ideas with you. Hope to hear more. Evy

[evy]

‘I just can't believe that the natural world intended us to drink the milk of another species in order to be healthy.”

Corebie – I tend to agree with you on this. I am also becoming more and more concerned with animal cruelty issues, and am convinced that my decision to move to vegan is the right one for me.

I’m glad to know that you are not observing the dairy requirements and seem confident that you are getting the necessary nutrients from other sources.

Nightsinge mentioned above Weight Watchers believes dairy products provide some advantages for weight loss. How are you doing on the plan? Do you believe you’re missing out by not following their recommendations?

Thanks for your post. Evy

[evy]

Tina – Wow, thank you for the informative links and for your comments regarding soy milk. I’ve heard good things about Silk, but I had not run across 8th Continent.

Thanks, too, for the heads up regarding Galaxy products. I saw they were on the Core list, so I tried and liked them. I’ve only recently decided to move towards vegan, so I’ll be thinking differently when I check nutrition labels in the future. I don’t eat a lot of cheese, but I’ll give the Follow your Heart brand a try next time.

Your post was full of good information. Thanks for taking the time to share it. Evy

[mbintexas]

Evy - I am new to WW and Core - only 4 weeks now, but so far I am thrilled (-12 lbs).

I'm sure however you decide to approach things will work because you are making an informed decision.

Best of luck!

[nightsinge]

My leader was taking the WW stance, identified most specifically in the following article (from the WW site, www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=21621):

Dairy Foods and Weight Management
By The Weight Watchers Research Dept. | 4/8/2005


Dairy foods are an important part of a healthy diet. There is conclusive evidence that dairy foods provide essential nutrients, play a key role in bone health, and do not contribute to weight gain when consumed in recommended amounts. There is also some evidence that dairy foods may reduce the risk of developing metabolic syndrome.

While there has not been enough rigorous research done to make conclusive statements about a role for dairy foods in promoting weight loss, this is an active area of investigation.

Calcium's Role in Weight Loss
In studying the effects of dairy foods on weight loss, researchers first identified a key role for the mineral calcium. In general, the research in this area has used calcium-rich diets containing between 1,100-1,800 milligrams of daily calcium. When compared to diets that contained lower amounts of calcium, those with higher amounts produced an increase in the excretion of fat (fat lost via the gastrointestinal system) which contributed to weight loss.1

Dairy Foods Versus Supplements
The question is often asked whether taking calcium supplements instead of eating dairy foods could provide comparable results. Continued investigation into the relationship between dairy food consumption and weight loss has led researchers to explore whether it was the calcium alone or as part of a dairy food (as a whole) that was responsible for weight loss.

Diets high in calcium derived from supplements were compared to those high in calcium from dairy products. In terms of weight loss, the diets rich in dairy foods showed a greater effect on fat loss.2 Further research led to the observation that while calcium supplements did produce some weight-loss effect, the effect was greater with calcium-containing dairy foods.3

Types of Dairy Foods
Most of the research on dairy foods and weight loss has used fluid milk as the source for a low-fat or non-fat dairy product. Recently, a study published in April 2005 shows weight-loss benefits with the intake of yogurt.4 Again, substituting yogurt for other non-dairy foods in the diet resulted in greater weight loss, even when total calories remained the same. Thus, altering the diet to replace calories from less-nutritious foods with low-fat or non-fat dairy foods may have a positive effect.

The 2005 Dietary Guidelines for Americans encourage the inclusion of low-fat or non-fat dairy products as part of a healthful eating plan. While researchers continue to explore the exact mechanisms by which dairy products may impact weight management, their role in providing essential nutrients and preventing osteoporosis is assured.

Notice that it is the WW research department. Funded by the dairy board? Who knows. They say evidence is conclusive, but not whose, nor do they site the study. Hmmm...

[Tina]

I just heard that Galaxy is now making vegan cheese:

www.galaxyfoods.com/ourbrands/usa/vegan.asp

I haven't seen it in my store, but you might have better luck. On the down side, the person who mentioned it said it was terrible. I don't know how she was eating it (I would think plain or just on crackers wouldn't be the way to go).

I did hear good things about veganrella, obviously a mozzarella substitue.

Good luck with your changes. The WW Vegetarian Board is quite helpful with veggie questions. They're a good, friendly group.

[evy]

Hi Nightsinge - Thanks for the post. I've been out of town and am just now getting caught up.

I agree with you "Notice that it is the WW research department. Funded by the dairy board? Who knows. They say evidence is conclusive, but not whose, nor do they site the study. Hmmm... "

I think WW should also accomodate those who want to steer (no pun intended) away from dairy products.

In the meantime, I believe I'll follow mbintexas and Tina's advice and not adhere to WW dairy recommendations. I guess you have to go with what you're most comfortable, and I think a varied diet full of green leafy vegetables plus a calcium supplement fit the bill for me.

Until I learn otherwise.

Thanks again, Nightsinge, for taking the time to respond. Evy

[evy]

Tina - Thanks for the tip on Galaxy vegan cheese. I will try it out and let you know - maybe not on crackers,,,,,,