by Agatha Moody Thrash, M.D. and Calvin L. Thrash, Jr., M.D. Nutrition for Vegetarians By Agatha Moody Thrash, M.D. and Calvin L. Thrash, Jr. M.D. A New Lifestyle Book I Updated September, 1996 Corrections/ Additions, April, 1998 Copyright© 1982 and 1996, Agatha M. Thrash, M.D. All rights reserved. This book may not be reproduced without permission, in whole or in part, by any means, electronic or mechanical, except for short quotations to be used in reviews. For information, write New Lifestyle Books, Seale, AL 36875. PRINTED IN THE UNITED STATES OF AMERICA Original Printing, 1 982 Over I 00,000 copies in print 2500 September, 1996 5000 April, 1998 ISBN: 0-942658-03-5 NewLifestyle Books Seale, AL 36875 U.S.A. 334/855-4708 (800) 542-5695 FOREWORD It is such a privilege to study nutrition. Not only ing factor in adopting a vegetarian lifestyle was to is it an exciting science to trace out, but it shows the protect our children and our patients from the many great love of a wise and resourceful Creator in diseases that can be transmitted from animals to providing nourishing and pleasant foods from the humans. When the link between human cancer and elements of the ground for those who were created the existing reservoir of cancer in the animal king- in His image from these same elements. In the dom began to be suspected, we felt we would never study of nutrition one finds some parts that are be able to forgive ourselves if one of our children purely artistic—that which has to do with colors, came down with leukemia or some maiming dis- odors, flavors, textures, and blends; and also that ease because of their exposure to foods of animal which has to do with the appreciation of cultural origin. We have found the vegetarian lifestyle one of features, and the psychology of food acceptance. the rich joys of life, and would surely give this expe- In addition to those features of nutrition there is rience the superlative characterization of a grand that which is purely scientific—weights and adventure. measures, chemical reactions, observation of func- One of the persons who read the rough manu- tion, and such matters. but above all these is the script wrote the following: "It has been of great ben- choice gem in the study of nutrition that has to do efit to me to read this manuscript....May this book with moral and religious matters. It is the hope of be a partial answer to the cry, the authors that this book will enable you to experi- “Ho, everyone that thirsteth (for health and sal- ence the joy of seeing lessons of philosophical val- vation) ue from a study of the physical sciences. "As in the Come ye to the waters. physical, so in the spiritual." NUTRITION FOR And he that hath no money, VEGETARIANS is designed to present more to the Come buy milk (the Word) and wine (the blood) mind than mere facts and figures, but to appeal to Without money and without price the spiritual and esthetic as well. Wherefore do you spend your money In this presentation no attempt has been made to For that which is not bread, cover completely any phase of nutrition. Rather Or your labor for that which those topics have been explored that are of particu- Satisfies not. lar interest to the authors and to those who follow a Harken diligently to Me and delight vegetarian diet. A large part of what is presented is Your soul in fatness (abundant health)” a result of our search to insure the most favorable lsaiah 55:1 diet for the growth and development of our two chil- dren, Carol Ann and Calvin L. They have grown We trust that you will feel rewarded for having from preschoolers to young adults without disease, studied the art, the delicate culture, and the science broken bones, or dental cavities. Our major motivat- of nutrition for vegetarians. Agatha M. Thrash, M.D. FOREWORD Why another book on nutrition? As practicing had, and thus we can speak with some authority on vegetarians for nearly twenty years, thirteen or four- most of the subjects covered in this book, not being teen of which we have used no animal products or limited merely to what is read or heard. Finally, we nutrition supplements, we have observed a plethora want to acknowledge our dependence upon certain of myths, misconceptions, taboos, and exaggera- sources that we consider to be divinely inspired on tions regarding the vegetarian and his diet. These the subject of health and nutrition; that is, the Bible misconceptions are by no means limited to the un- and the writings of Ellen G. White. This remarkable educated. And so it seemed to us that a book would woman, whose nutrition writings are marveled at by be of value that would seek to dispel many of the eminent nutritionists of our day such ·as the late Dr. misconceptions, that would address itself to the pe- Clive McKay of Cornell, was over a hundred years culiar problems and needs of the vegetarian, that ahead of her time. We have been unable to detect would attempt to answer some of the questions that erroneous concepts in her writings, certainly a vegetarians and those desiring to adopt this pleas- strong evidence for divine inspiration in a field so ant lifestyle might have, and that would incorporate new and so fickle as nutrition. certain aspects of modern scientific thought and Obviously, a book this size is not intended to be research. exhaustive, and yet we would like to cover the ba- As source material, we have drawn upon stand- sics of good nutrition as well as to fulfill the objec- ard textbooks of nutrition, pertinent references from tives noted above. We have wanted to produce a medical and nutrition journals, lectures from promi- book that would be understandable to the average nent nutritionists, and from our personal experienc- informed and interested non-scientist, while also es and observations in the practice of medicine over having sufficient references to interest the scientifi- the past two decades. The last eleven years have cally trained individual (who is often woefully inade- presented us with the rare privilege of observing quate in this particular field). For this group, we directly and serving any medical needs of up to 150 hope to have excited enough interest to stimulate pure vegetarians at any given time at Yuchi Pines further study in available standard texts and litera- Institute, a rural medical missionary training center ture, and even "hands on" research, both formal in Alabama, operated by Seventh-day Adventist and informal in the growing field of nutrition for veg- laymen. During this time a considerable number of etarians. For both groups, we hope we have pre- children have been born at Yuchi Pines Institute, sented clear and stimulating reading to interest eve- none of whom have ever tasted animal products. ryone in a lifetime of intriguing and enjoyable at-the- With this group we have had opportunities that few table "research" in the world of vegetarianism. of our professors or fellow researchers have ever Calvin L. Thrash, Jr. M.D. CONTENTS Foreword by Agatha M . Thrash, M.D. Foreword by Calvin L. Thrash, Jr., M.D. Chapter One: Why Be a Vegetarian 1 Chapter Four: Growth, Processing, Man Naturally a Vegetarian ........................................................... 1 Marketing, and Food Storage 27 Cosmetic Reasons for Being a Vegetarian .................................... 1 Causes of Large Variation of Nutrients in Foods ......................... 27 Religious Reasons ........................................................................ 1 Unsubstantiated Claims for Organic Gardening .......................... 28 Economic Reasons ....................................................................... 1 Use Both Methods- Organic and Non-Organic ............................ 29 Length of Life Before the Flood ..................................................... 1 Processing of Food ..................................................................... 29 An Historically Reliable Diet .......................................................... 2 Marketing .................................................................................... 30 Health Reasons ............................................................................. 2 Autolytic Enzymes ....................................................................... 30 Vegetarianism Discussed: Nutritional Superiority .......................... 3 Chapter Five: Carbohydrates 33 Aging Process Slower in Vegetarians ............................................ 5 The Best Fuel for the Body ......................................................... 33 Some Psychological Effects of Meat Eating .................................. 6 What Are Carbohydrates............................................................. 33 Productive Value of a Simple Diet ................................................. 6 Uses of Carbohydrates ............................................................... 35 Leukemia Incidence Higher in Cattle Country ................................ 7 Blood Sugar ................................................................................ 37 Breast and Bowel Cancer Less in Vegetarians .............................. 8 Gluten-free Diet .......................................................................... 38 No Diabetes and Plenty of Good Teeth ......................................... 8 High Fiber Diet ............................................................................ 39 How to Feed a Hungry World ........................................................ 8 Sugar Causes Problems ............................................................. 39 How People Become Vegetarians ................................................. 9 Chapter Six: Fats 43 Chapter Two: Nutrition, Longevity and Usefulness 11 Chemical Composition ................................................................ 43 Triglycerides- Neutral Fats .......................................................... 44 Productivity, the Objective of Nutrition .........................................11 Phospholipid ............................................................................... 44 The Basic Food Groups: Historical Considerations .....................11 Cholesterol .................................................................................. 44 Essential Foods ...........................................................................12 Physical and Chemical Properties of Fats ................................... 44 Primary Rule of Nutrition .............................................................12 Functions of Fats ........................................................................ 46 Deterioration of the Earth at the Present .....................................13 Fats and Heart Disease .............................................................. 47 Man Did Eat Angel 's Food ..........................................................14 Fat-Soluble Vitamins ................................................................... 47 Human Appetite Hard to Control .................................................14 Fatty Acid Content of Foods ........................................................ 47 Meat is Stimulatory, Not Especially Strengthening ......................15 Sterols ........................................................................................ 48 Eating Animal Products an Extravagance....................................15 Bile Salts and Bile Acids ............................................................. 49 Relish of Meals Surpasses Former Enjoyment ............................15 Fats Related to Sugar ................................................................. 49 Never Call an Impoverished Diet Health Reform .........................16 Lessons from Nature ...................................................................16 Chapter Seven: Proteins 51 Composition of Proteins ....................................................... 51 Chapter Three: Function of Food and Food Habits 19 Protein Absorbed More Efficiently in Shortages ................... 52 Are We Eating Too Much Protein? ....................................... 52 Why Do We Eat ..........................................................................19 Naming Errors in Nutrition .................................................... 54 Malnutrition .................................................................................19 Function of Food .........................................................................20 Uses of Protein in the Body .................................................. 54 Deficiency Diseases ....................................................................21 Daily Requirements of Protein .............................................. 55 Types of Energy ..........................................................................21 Nutritive Effect of Foods Near to Pharmacologic Effects ...... 56 Heat of Specific Dynamic Action .................................................22 Types of Protein ................................................................... 56 Food Habits ................................................................................22 Specific Dynamic Action ....................................................... 58 Cooking and Eating- Science and Art ..........................................23 Purine Content of Foods ....................................................... 58 Influence of Habits on Purchases ................................................25 Brain Proteins ....................................................................... 59 Chapter Eight: Vitamins 61 Fat Digestion and Absorption ...................................................... 93 The Vital Amines ......................................................................... 61 Protein Digestion and Absorption ................................................ 94 Uses of Vitamins ......................................................................... 61 Psychological Factors Influencing Digestion .............................. 94 Cooking Instructions for Vitamins ................................................ 62 Fecal Flora .................................................................................. 95 Causes of Decreased Absorption from the Chapter Thirteen: Metabolism 97 Gastrointestinal Tract .................................................................. 62 The Position of Enzymes in Metabolism ..................................... 97 How the Body Uses Vitamins ...................................................... 63 Basal Metabolism ....................................................................... 97 Vitamin B-1 (Thiamine) ............................................................... 63 Metabolism and Energy .............................................................. 98 Vitamin B-2 (Riboflavin) .............................................................. 63 Chapter Fourteen: Endocrinology 99 Pellagra ...................................................................................... 64 Adrenals ..................................................................................... 99 Vitamin B-6 (Pyridoxine) ............................................................. 65 Thyroid ....................................................................................... 100 Pantothenic Acid and Biotin ........................................................ 65 Hyperthyroidism .......................................................................... 100 Vitamin C .................................................................................... 65 Hypothyroidism ........................................................................... 100 Vitamin D .................................................................................... 66 Cretinism .................................................................................... 101 Vitamin E (Tocopherol) ............................................................... 66 Menopause ................................................................................. 101 Vitamin B-12 ............................................................................... 66 Foods Low in Estrogen-Like Sterols ........................................... 102 Non-Animal Sources of B-12....................................................... 67 Osteoporosis .............................................................................. 102 B-12 Supplements ...................................................................... 67 Chapter Fifteen: Diabetes, the Principal Disease B-12 Requirements ..................................................................... 68 Factors Affecting B-12 Deficiency ............................................... 68 of Metabolism 195 Dietary Deficiency of Vitamin B-12 .............................................. 69 Accelerated Aging ....................................................................... 105 Malabsorption of B-12 ................................................................. 70 The Pima Indians ........................................................................ 106 Chapter Nine: Minerals 71 The Yemenite Jews .................................................................... 106 Mineral Content of the. Body ....................................................... 71 The Eskimos and Diabetes ......................................................... 106 Uses in the Body ......................................................................... 71 juvenile Diabetes ........................................................................ 108 Requirements ............................................................................. 72 The Hypoglycemic Syndrome Defined ........................................ 109 Pica ............................................................................................ 72 Treatment for Diabetes and the Hypoglycemic Syndrome .......... 111 Specific Minerals ......................................................................... 72 Foods Allowed ............................................................................ 112 Calcium ....................................................................................... 72 Foods to Avoid ............................................................................ 112 Sodium ....................................................................................... 73 Questions Often Asked about the Hypoglycemic Syndrome ....... 113 Iron ............................................................................................. 74 Chapter Sixteen: Regular and Spare Diets 117 Iodine .......................................................................................... 76 The Weight of the Vegetarian ..................................................... 117 Selenium ..................................................................................... 76 Function of Body Fat ................................................................... 117 Aluminum .................................................................................... 76 Ideal Weight ................................................................................ 117 Magnesium ................................................................................. 76 Dangers of Overweight ............................................................... 118 Phosphorus ................................................................................ 76 Help for the Overweight Person .................................................. 118 Zinc ............................................................................................. 76 Diets for Weight Reduction-Good and Bad ................................. 119 Trace Elements ........................................................................... 77 Common Errors in Eating that Lead to Overweight ..................... 121 Chapter Ten: Condiments, Additives, and Herbs 79 Summary of Thought Errors Leading to Overweight ................... 122 Stimulating and Sedating Foods ................................................. 79 Weight Control Routine ............................................................... 122 Spices ......................................................................................... 79 Main Dishes ................................................................................ 123 Monosodium Glutamate .............................................................. 80 Eleven Aids to Prevent Overeating ............................................. 123 Chromosome Breakage .............................................................. 80 Causes of Cravings .................................................................... 124 Other Effects ............................................................................... 80 Sample Menu for Reducing Diet ................................................. 125 Vinegar ....................................................................................... 81 Underweight ............................................................................... 125 Baking Soda ............................................................................... 81 Sprouting .................................................................................... 125 Eating Between Meals ................................................................ 81 Chapter Seventeen: Advice for Other Food Additives .................................................................. 81 Pregnant Vegetarians 127 Chapter Eleven: Controls of Thirst and Appetite 87 Diet ............................................................................................. 127 Water Requirements and Thirst .................................................. 87 Certain Alkaloid s are Toxic ........................................................ 127 Drink, Drink, Drink ....................................................................... 87 Alcohol and Other Drugs ............................................................. 128 When Shall I Drink Fluids? .......................................................... 87 Mental Attitude ............................................................................ 128 Controls of Hunger and Appetite ................................................. 88 Exercise ...................................................................................... 128 Chapter Twelve: Digestion 89 Clothing ...................................................................................... 129 Functions of the Digestive Tract .................................................. 89 Chapter Eighteen: Vegetarian Diet in Childhood 131 Mouth.......................................................................................... 89 Generous Diet in Childhood ........................................................ 131 Teeth .......................................................................................... 89 Breast Milk, Baby's First Food .................................................... 131 Tongue ....................................................................................... 89 Nutrient Content of Human and Cow's Milk ................................. 132 The Salivary Glands.................................................................... 89 Breastfeeding Good for M other and Child .................................. 132 The Esophagus ........................................................................... 89 Specificity of the Milk of An Animal ............................................. 132 Stomach ..................................................................................... 90 Introducing Solid Foods .............................................................. 133 Duodenum .................................................................................. 90 Three Essential Food Groups ..................................................... 133 Small Intestine ............................................................................ 91 Weaning ..................................................................................... 134 Colon o r Large Intestine ............................................................. 92 Don'ts for Feeding a Child .......................................................... 135 Liver and Gallbladder .................................................................. 93 Major Functions of the Liver ........................................................ 93 Appendix 137 Major Functions of the Pancreas ................................................ 93 Index 151 General Principles of Digestion ................................................... 93 CHAPTER ONE Why Be a Vegetarian? Man Naturally a Vegetarian style that often accompanies vegetarianism lends much support to this position. For this reason, many Anatomy, physiology, and instinct all testify that Easterners and those favoring a type of ascetic life- man is by nature a fruit eating creature. Expres- style adopt a vegetarian diet in order to cultivate the sions from well-known naturalists voice the senti- spiritual nature. Some, as in India, are vegetarians ment of most people who have made a careful because of religious taboos. Members of the Vegan study of the subject: Society and others follow vegetarianism because of a benevolent spirit and concern over the cruelty and "The natural food of man, judging from his killing of animals in the commercial production of structure, consists of fruit, roots, and vegeta- animal products. bles." —Cuvier "No physiologist would dispute with those who maintain that man ought to live on a vegetarian Economic Reasons diet."—Dr. Spencer Thompson "An excessive meat diet, while producing in Poverty is the compelling factor in the vegetari- life's first half extraordinary energy and restless anism of a large part of the world's population-they activity, leaves the body a used up, empty shell simply cannot afford the extravagant food bill of after forty-five. It acts like a furnace with a those who use animal products. Beef protein costs forced draft." —Anonymous more than soybean protein by a comparison factor "Simple fare and correctly prepared foods...will of forty to one.2 keep the human body the replica of the Divine form. It will not develop excessive fat or obnox- ious pugnacity, but rather will it leave the mind Length of Life Before the Flood free for the contemplation of life's highest ide- als ." 1 All the nourishment found in the world today was made initially by plants. When one eats animal products, the nourishment received is secondhand. Cosmetic Reasons for Being Vegetarian A high meat diet stimulates a rapid rate of growth, predisposing to a shorter lifespan.3 Animal protein Cosmetic purposes are, surprisingly, high on tends to run our engines at a high rate of speed, the list of reasons given for becoming a vegetarian. even when we are at rest, promoting accelerated Aging of the skin and hair is less noticeable in veg- aging. On man's original diet of fruit, nuts, legumes, etarians. The skin is more free from blemishes, the and probably fruiting vegetables, the average rec- weight is lighter, the muscles and joints more sup- orded lifespan was 912 years.4 Animal products ple. Many professional entertainers are vegetarians were permitted in man's diet after the flood,5 proba- for this reason. bly to shorten his lifespan and reduce his record of sinning, intemperance, fatigue, pain, sorrow, and fear. God did not want man to perfect a sophistica- Religious Reasons tion that hundreds of years in sin would produce. And hundreds of years were not necessary for him Many have experienced a clearer mind and a to indicate his choice for his eternal destiny and to deeper spiritual life on a vegetarian diet. The life- perfect a righteous character. 2 NUTRITION FOR VEGETARIANS The following figures show the average length Shem, who was born before the flood, to around 30 of life was 912 years when man was on a vegetari- to 35 in the first generations after the flood. an diet for the nine generations before the flood as recorded in Genesis 5:3-32 and 9:29. The average for the first ten generations after the flood, when An Historically Reliable Diet animal products were used as food, was but 317 years.6 Most of mankind has used near-vegetarian di- ets for all of recorded human history except for the past few centuries. We can conclude that the most Nine Generations Before the Flood successful dietary ever tried by man is the vegetari- Name Age an diet. Most of the strong conquerors of the natural Adam 930 resources of this world developed their hardiness Seth 912 on a diet principally of fruits, vegetables and whole Enos 905 grains. The Creator designed man to be vegetari- Cainan 910 an, the original diet for man being given in Genesis Mahalaleel 895 1:29. God has instructed man to subdue and have Jared 962 dominion over the earth and its vast resources.10 Enoch (Translated) Modern man, with his very rich diet, is progressively Methusaleh 969 entering into degenerative disease and loss of am- Lamech 777 bition, as well as emotional instability all of which Noah 950 make him more susceptible to neurotic behavior, 8,210 war, crime, and family upheaval. Average 912 Years Health Reasons Ten Generations After the Flood In America, the principal motivating factor in Name Age adopting vegetarian diets appears to be health. Shem 600 Seventh-day Adventists, university students, health Arphaxad 438 enthusiasts, and endurance athletes fall in this cate- Salah 433 gory. The Chinese coolie, although not large of stat- Eber 464 ure, will draw a load of freight at the speed of a Peleg 239 horse's trot for a distance of from 30 to 40 miles at a Reu 239 time. His diet consists of rice, dates, vegetables, Serug 230 and rarely a small portion of fish. The Hindu mes- Nahor 148 sengers, who carry dispatches long distances day Terah 205 after day, live principally on rice. The Irish peasant, Abraham 175 who ranks among the most active of men, subsists 3,171 chiefly on potatoes; buttermilk, and simply cooked Average 317 Years vegetables. The native Andean Indian, after carry- ing on his shoulders burdens of 200 pounds, is able to do a day's work of far greater magnitude than "And Haran died before his father Terah in the most of our ordinary laborers. His food is largely land of his nativity,... "7 One would deduce from this bananas and whole meal cereal! scripture that until about the tenth generation after The blood chemistries are more likely to be in the flood, it was so unusual a thing for a child to die the ideal range with a vegetarian diet. A great deal before his father that special mention is made of the of publicity has been given to the low blood choles- fact in Holy Writ. terol levels, low uric acid levels, and good kidney Length of life from Shem to Abraham, ten gen- and liver function of vegetarian s. Not a small item erations, declined from an average of 912 down to in the eyes of most Americans is that weight levels the 175 years of Abraham's life.8 At the exodus of vegetarians are usually well below that of non- from Egypt, 430 years later, it had fallen to about vegetarians. Hemoglobin levels in the blood are the present length of "threescore years and ten." 9 rarely elevated above normal, a common finding in The father's age at which his first child was born non-vegetarians. was also greatly shortened—from 100 years for Perhaps part or all of the various reasons given