The importance of fat in a vegetarian diet

If you don't eat fatty fish two times a week, then how do you get your omega-3?

I had to write a report for university about the importance of fat in a vegetarian diet. It made me see fat in a whole new light.

Dietary fat is essential. It helps the body absorb nutrients and helps perform functions at the basic cell level -- and our body does this naturally, without us being conscious of it. However, if the body is not getting enough fat, things can go array, especially for vegetarians.

A LOW-FAT VEGETARIAN DIET
A low fat vegetarian diet can mean that we don't absorb all the essential nutrients that our body needs in order to function, as shown in the article "Mineral utilization of vegetarians: impact of variation in fat intake:" "in studies carried out at the University of Nebraska using healthy human subjects, low-fat diets were found to inhibit the absorption of iron, zinc, manganese, and calcium" (Kies, C V, 1988). 

On the other hand, too much unhealthy fat, like in the form of trans fat, can mean that our body does not convert fats into usable energy, and all of this can lead to all kinds of health problems.  In the article found in the American Journal of Clinical Nutrtion "Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications," the writers Brenda C. Davis and 
Penny M. Kris-Etherton warn that an unhealthy vegetarian diet can create havoc in the body: 

"First, it is important to ensure that the diet is nutritionally adequate, as poorly designed diets can impair the conversion process. Insufficient energy or protein decreases the activity of conversion enzymes, as can deficiencies of pyridoxine, biotin, calcium, copper, magnesium, and zinc. Excessive intakes of trans fatty acids can also depress conversion enzymes"

4 TYPES OF FAT
There are 4 main types of fat: trans fat, saturated fat, monounsaturated fat and polyunsaturated fat.

Trans fats and saturated fats are bad for you and can lead to an increased LDL cholesterol -- the "bad" cholesterol that can clog your arteries. Therefore, these fats should be avoided.

Some foods high in trans fat:
Fried food
Dairy products
Margarine
Shortening
and hidden in many processed foods

Some foods high in saturated fat:
Meat
Dairy products
Butter

HDL (good) VS.  LDL (bad)
Monounsaturated fat and polyunsaturated fat are the good fats that raise HDL cholesterol. HDL cholesterol helps fight the bad LDL cholesterol and keeps you healthy. Therefore, these fats should be consumed well.

MONOUNSATURATED FAT
Monounsaturated fat basically increases HDL cholesterol, therefore it's a good fat to be consuming.
These are some of the foods high in monounsaturated fats:
Canola oil (rapeseed oil)
Olive oil
Olives
Avocado
Almonds
Hazelnuts
Cashewnuts
Peanuts

POLYUNSATURATED FAT
Polyunsaturated fat is an essential fatty acid that the body does not produce and therefore must obtain from food. There are two types of polyunsaturated fats - Omega-6 (LA) and Omega-3 (ALA). When these fats are ingested, the body has to convert them in order to use them. Omega-6 is not difficult for the body to convert to AA. However, it is complicated for the body to convert omega-3 ALA into EPA and DHA because it needs "conversion enzymes" in order to do so. Direct forms of EPA and DHA are found in fish and seaweed. That sounds great, except that most vegetarians are not eating nearly enough seaweed to fulfill the EPA and DHA needs.

EPA and DHA (Omega-3) are needed for:
- cell membrane function
- proper development and function of the brain and nervous system
- protection against inflammation and diseases.

OMEGA-6  LA → AA

Foods high in omega-6 fatty acids:

Canola oil (rapeseed oil)

Corn oil

Soy oil

Sesame seeds

Sesame oil

OMEGA-3  ALA → EPA and DHA
Remember that the body needs "conversion enzymes" in order to convert ALA into EPA and DHA.

Foods high in omega-3 ALA:

Flax seeds

Flax oil

Walnuts

Canola oil (rapeseed oil)

Foods high in omega-3 EPA and DHA (direct source):

Fish

Seaweed

CONCLUSION

We need to include monounsaturated and polyunsaturated fats in our diet every day. They help maintain good health and keep diseases at bay and help us absorb important nutrients. Vegetarians should not be stingy about incorporating a healthy amount of these good fats in their diet because they help absorb iron, among other nutrients. 

As for polyunsaturated fats, it is recommended that women who are looking to become pregnant, are pregnant or nursing, or those with reduced immune system, should find direct sources of omega-3 -- EPA and DHA, either by consuming large amounts of seaweed or taking a seaweed supplement.  

For the rest of us, eating a healthy diet with sufficient fat, and not too much alcohol, can still convert ALA into EPA and DHA. Studies have shown that seaweed is just as good of an omega-3 source as fatty fish. More information can be found in the article "Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications" by Brenda C. Davis and Penny M. Kris-Etherton. 

It still means that moderation is key. Eating too much fat and not exercising daily can make you fat. By eating nuts and seeds, which are high in healthy fats, we can avoid over-consumption and get the freshest form of fat. Also, it goes without saying that saturated and trans fats should be avoided, if possible.

About 35 total energy percent should come from fat, while 15 energy percent from protein, and about 50-55 energy percent from carbohydrates. That 35 energy percent of fat is split into:

•10-15 E% monounsaturated fatty acids

•5-10 E% polyunsaturated fatty acids

•1 E% omega-3 fatty acids

REFERENCES

Davis, Brenda, C, och Kris-Etherton, Penny, M, (2003). Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. The American Society for Clinical Nutrition, Volume 78, Issue 3 Suppl, p. 640S. From the database AJCN with Full Text: http://ajcn.nutrition.org.ezproxy.its.uu.se/content/78/3/640S.long

Kies, Constance V, (1988). Mineral utilization of vegetarians: impact of variation in fat intake. The American Society for Clinical Nutrition, Volume 48, Issue 3 Suppl, p. 884. From the database AJCN with Full Text: http://ajcn.nutrition.org/content/48/3/884.abstract

Livsmedelsverket: www.slv.se (Swedish Nutrition Board)

Dharma

These days I've been thinking a lot about where my food comes from, who grows it and how. I've been buying more fair-trade products, especially chocolate, because the quality is unbeatable. I've been learning more and more at university each day about so much -- I've never known more about the food world than now. I'm so grateful for my education in food and nutrition.

There is so much to discuss, but let's start with the basic principles of food law -- safety, quality and traceability. I decided to research tofu as part of my school project. I was disappointed to discover that the "organic" tofu I buy here in Stockholm, from a Swedish company, is actually not at all Swedish. When I called the company, I found out that the soya beans used to make the tofu come from BRAZIL and that the tofu is produced in Finland. The soya beans arrive by boat from Brazil to Finland, then by truck to Sweden. That's a lot of transport and energy being used up. But the thing that shocked me the most was that these beans were grown in place of what was a rainforest. I decided that I cannot support the destruction of the rainforest for my food. And sadly, 90% of the soya beans grown in Brazil are feed for animals that are being slaughtered for human consumption.

I'm trying to be more compassionate. It can be overwhelming on how to help but I try to buy fair-trade on especially those items I use the most -- tea, coffee, chocolate, sugar, etc. and I try to eat locally at least once a week -- for me that means root vegetables as that's what's available here in Sweden in the winter. Every drop makes an ocean.

And while I've been thinking about all these things, my brave little brother has actually done something amazingly positive regarding this subject matter. He has started an eyeglass company that gives eyeglasses to underprivileged kids locally after each purchase. Not to mention the glasses themselves look amazing and I want to buy every pair myself, especially sunglasses for the summer! Here is his website:

http://www.dharmaco.com/

Chilaquiles

I had a spectacular summer in America and am now back in Sweden, where autumn has already hit us. So in order to embrace the cold, I'll reminisce in warm California, my mom's bountiful garden in New Jersey and all the fun we had there and in New York.

My sister lives in beautiful Santa Cruz a block from the Pacific Ocean. We spent most of our time outdoors, bbq-ing, hiking and walking on the beach. She has a lovely backyard with a large fire pit because it is quite chilly there even in the summer, but it's a lovely ambiance with the trailing fairy lights and fire pit blazing by her homegrown San Marzano tomatoes.

We took a roadtrip to San Francisco as well as Big Sur, which was simply stunning. We went during the afternoon on a sunny day, and actually climbed above the marine layer (clouds) and took stunning photographs of the Pacific.

We were also lucky enough to go to San Diego, where the warmth embraced us and coaxed us into the deep ocean for a swim. And of course we ate absolutely delicious Mexican food. One of the dishes that inspired me the most was chilaquiles, which is scrambled eggs with fried tortillas and tomatillo sauce -- I loved the combination of the creamy eggs with the tart tomatillo sauce. It is really the perfect brunch dish that we first tasted at The Cottage, La Jolla in San Diego, and I highly recommend the place because they served it with a side of their freshly baked scones, which is perfect because you get savory and sweet.

So to bring some sunshine into Sweden, I'm going to make this for brunch next weekend!

Shortbread

The way I enjoy this shortbread is by first inhaling its buttery aroma. This recipe embraces butter to the fullest and  unlike most baked goods, it doesn't have any flavor enhancers, so the quality of butter speaks for itself.

I've eaten many Walkers shortbreads in my life, they're irresistible, and this recipe is in the same vein. It comes from America's Test Kitchen; I think they did a wonderful job trying to recreate it, and I really couldn't alter their recipe in any way. Well, only one way, which is that I halved the recipe. I just think it's dangerous to keep that many cookies around...

While the ingredients remain original, my method is less fussy. I just overturn the cookie dough onto the cookie sheet, form it with my hands into a rectangle, and cut out long slabs and keep them 2 inches apart on the cookie sheet. This yields a tender cookie that melts in your mouth, for absolute butter pleasure. So enjoy!

Tostadas

We've kinda become obsessed with Mexican food lately. I mean, we've always loved it, but then one of my class friends invited me into her home to make Mexican food from her region of Tabasco, and that inspired me immensely. I tried cactus for the first time! I'm sure the fresh one is better than the preserved stuff in the bottle, but it was a great experience.

I let Elvira decide what we should cook, so she suggested tostadas -- thick, fried Mexican pizzas, or "panuchos" as she calls them, and  taquitos -- fried stuffed tortilla cigars. We found tortillas at La Neta, the only authentic Mexican joint here in Stockholm -- they make their own corn tortillas and press it out with a machine. And then we found cactus and masa harina at Hötorgetshallen, an indoor market, in the Latin foods area. Elivra said she would have loved to teach me mole but that the chilies are hard to find.

After we cooked for 3 hours and washed it all down with a cold Corona, I went home and made the exact same thing for my husband, because I was so excited to try it out myself. And then when our friends from Paris were coming over for dinner, we decided with a Mexican feast with homemade tortillas, queso fresco (fresh cheese), refried beans, soy stew with chipotles, guacamole, salsa, lettuce, pickled jalapenos. Yum! They were so happy to be eating all that, it was a new experience for them.

While Elivra relies on masa harina, I make my tortillas with cornmeal and all purpose flour, because that's what I have on hand. I really like the way my tortillas turn out, but if you have masa harina, use it by all means!

Another great thing Elivra introduced me to is a habanero hot sauce, so tangy and spicy, just the perfect thing on tostadas, tacos or just about anything! It comes from the region of Tabasco, and she was kind enough to give me some, since you can only buy it in Mexico.

Avocado club sandwich

It was many years ago that I went to a diner in the Lower East Side and ordered a vegetarian club sandwich. I wasn't expecting much, but when it arrived, it moved me. Sandwiched between three slices of toasted whole grain bread was mayo, mustard, Swiss cheese, avocado, tomato, arugula and sprouts. It was so delicious! It wasn't just a sandwich, it was an amazing sandwich that I would be proud to serve at a party, because it has personality.

I brought the leftovers home, because it was extremely filling, and my mom loved it so much that we decided to recreate it at home. I recently browsed through emails from 2007; apparently I had written to numerous friends about letting them taste this sandwich, is that a little out there or what? But it is still that kind of sandwich for me. I want people to try it!

My entire family is obsessed with Tabasco. We don't put it on everything, but we know where it works wonders, like this sandwich, because it adds a necessary spicy tangy sharpness. It all started with my dad pouring it on his club sandwich at Denny's when we took road trips.  We've been doing it ever since. And I just learned that Tabasco is a place in Mexico, a place where my new friend is from! Why is tabasco sauce called tabasco when it's made in USA?

My family can vouch that I ate this sandwich for breakfast, lunch and sometimes dinner for many years. My mom still asks me to make it whenever I go home. So I hope this becomes a favorite in your home!

A Midsummer feast

Midsummer in Sweden is a time to be merry, sing, dance, drink and feast. The festivities always fall on a Friday, around the summer solstice, the longest day of the year. Traditionally, sill, or pickled fish, is always served, along with numerous shots of schnapps, while singing old folk songs at a large table, out in the garden or summer house, with friends or family.

the midsummer pole to be danced around

Though it can be flavored with most anything, the fake sill I've tried, made by the husband, is slathered with whole grain mustard and vinegar and offers a delicious tang with the other accompaniments. By fake, I mean that we make it with eggplant instead of fish, and the fish eaters have said our veggie version is surprisingly similar to the real thing!

The protein varies from sausages to some slab of meat or fish, but we of course opted for a vegetarian alternative, in this case, mushroom marinated tofu.  There is always a potato salad perfumed with dill, red onion and sour cream. And beets, either roasted or in salad form.

But our favorite dish is a cheese pie with Västerbotten cheese, which is produced in northern Sweden and tastes like an excellent sharp cheddar -- a good substitute. It's creamy, nutty, sharp and melty, so I highly suggest you try to acquire it. While we've broken from tradition in all other ways, we made Västerbottenpaj -- it's much like a quiche, but loaded with cheese, so you can't go wrong!

Another tradition during midsummer is for a single gal to pick 7 wild flowers and place it on her pillow during the night. This will grant her her dream man! Well, it worked for me -- 3 years ago, I picked wild flowers, with the help of my dream man, and he did become my dream husband. This time of year boasts the loveliest wildflowers in Stockholm, like the gentle daisy and the most fragrant roses.

So even if you're not in Sweden, I hope this array of dishes will guide you into your own midsummer feast!