Facebook Logo Twitter Logo Pinterest Logo

Nut Gourmet Blog Logo

only search Vegetarians in Paradise
VIP Bird
VIP Banner
Fill out your e-mail address to receive our newsletter!
*E-mail address:
*First Name:
Last Name:
Please let us know your location for special events:
Los Angeles:
(Outside USA):
Subscribe Unsubscribe


Vegan for the Holidays

Vegan for the Holidays has sold out its first printing.
New copies and the Kindle Edition are still available for purchase at Amazon.


Translate This Page

sphere Homepage

sphere News from the Nest

sphere Vegan for the Holidays Blog

sphere Vegan for the Holidays Videos

sphere Zel Allen's NutGourmet Blog

About Us


Weight Loss

Food History/Nutrition/Recipes


Nutrition Information

Los Angeles Resources

Cooking Tips/Recipes

Guest Contributors

Books/Media Reviews


sphere Archive Index

sphere Contact Us

*Privacy Policy: When you subscribe to Vegetarians in Paradise (vegetarian e-zine) your email address will not be sold or rented, and will only be used to let you know in an email what's new in our monthy web magazine.

All the world is nuts about

    What's in The Nut Gourmet

The Nutty Gourmet

Vegetarians in Paradise
Vegetarianism in the News

September 1, 2003 -- Vegparadise News Bureau

Begin a New Portfolio Instead of Popping Pills

Popping pills has been the principal method of lowering cholesterol since a class of drugs called statins was introduced in the late1980's. Now researchers have discovered a miracle formula that appears to be almost as effective as statins in cholesterol reduction, but without any side effects. The miracle formula is called the Portfolio Diet.

In a study reported in the July 23-30 issue of the Journal of the American Medical Association researchers at the University of Toronto, led by Professor David J.A. Jenkins, reported that those on a high fiber vegetarian diet with an emphasis on soy protein, psyllium, and nuts lowered their cholesterol nearly as much as those who were taking statins.

The one-month study involved 46 participants (25 men and 21 postmenopausal women) with high cholesterol who were divided into three groups: portfolio (experimental), statin, and control. The participants, whose average age was 59, had a body mass index that averaged 27.6. A body mass index of 25 to 29.9 is considered overweight. A BMI over 30 is considered obese.

Statins vs. Diet
All of the groups followed a low-saturated fat vegetarian diet of approximately 2000 calories with 30% calories from fat. There was no limit placed on sodium. The portfolio diet group received no medication, but ate a diet high in soluble fiber that emphasized soy products, high-fiber grains, fruits and vegetables, psyllium, and almonds. The portfolio group lowered their LDL or bad cholesterol by 28.6%, while the statin group taking Mevacor, a statin drug, decreased their LDL 30.9%. The control group that was on a low-saturated fat diet that included dairy products, but did not emphasize soy products or soluble fiber, lowered their LDL by 8%.

The portfolio group was able to achieve almost as much cholesterol reduction as the statin group through diet and no medication.

Along with the reduction of cholesterol, the portfolio diet reduced the C-reactive protein concentration in the blood of the participants. C-reactive protein measures inflammation in the arteries and is part of the immune reaction that protects a person who is injured. A high level of C-reactive protein causes redness, pain, and swelling and can damage the inner lining of arteries and cause clots to break off from the arteries and block the flow of blood. Reduction of C-reactive protein has not been previously reported with conventional cholesterol-lowering diets. Recent reports have shown that high levels of C-reactive protein in the blood increase a person's chances of suffering a heart attack or stroke.

At the beginning of the study all the participants had a total cholesterol between 250 and 260 with an LDL over 160. People with results over 250 are often placed on statin medication to reduce their cholesterol.

All three groups believed they were receiving statin drugs. The lovastatin (Mevacor) tablets were crushed and placed into vegetarian capsules. The placebo capsules, containing lactose and blue food coloring, looked identical to the lovastatin. All the participants were directed to take one capsule in the evening for all 28 days of the study.

Statins, the drugs of choice to lower blood cholesterol, are marketed under the following brand names: Mevacor (lovastatin), Lescol (fluvastatin), Lipitor (atorvastatin), Pravachol (pravastatin), Zocor (simvastatin), and the new more potent Crestor (rosuvastatin). They act on an enzyme in the liver that controls the production of cholesterol. The most common side effects are nausea, diarrhea, constipation, and muscle aching. An 80 milligram dose of Crestor was found to cause kidney problems and in some cases protein or blood in the urine.

Statin Drug Found Life Threatening
One statin, Baycol, was removed from the market in 2001 because it caused Rhabdomyolysis, a life-threatening condition that leads to the destruction of skeletal muscle tissue. The release of the dead tissue into the bloodstream results in kidney failure. The statin was recalled following the deaths of 31 people.

Because statins occasionally cause elevated levels of liver enzymes, people on these drugs are advised to have their liver function tested periodically. According to Dr. Jenkins an estimated six million people in North America are currently being treated with statins to lower their cholesterol.

Data published in the journal Diabetes Care, June 2002, says that the annual cost of statin therapy, medication, monitoring and adverse effects is between $600 and $2,100 per person, depending on the LDL cholesterol level being treated. Treating everyone with an LDL of 130 or higher would cost between 6.5 and 10.6 billion dollars annually.

The portfolio group averaged 78 grams of fiber a day while the other two groups averaged 57 grams daily. The average American eats less than15 grams of fiber daily. Both the American Heart Association and the American Cancer Society recommend at least 30 grams of fiber daily.

Portfolio Diet Emhasizes Fiber
The portfolio group surpassed the amount of fiber consumed by the other groups by eating legumes, barley, oat bran and oatbran bread, fresh fruit, vegetables (especially okra and eggplant for their viscous or sticky fiber), almonds, and psyllium, commonly marketed as Metamucil (a soluble fiber). As part of the diet 200 grams of eggplant and 100 grams of okra were eaten on alternate days.

The portfolio group took the Metamucil three times daily. According to Proctor and Gamble, the parent company of this product, "Metamucil is a bulk fiber laxative for treating occasional constipation and restoring regularity. Its active ingredient is psyllium husk, a natural plant fiber with a high percentage of soluble fiber. Clinical studies have shown that, taken daily, 7 grams of soluble fiber from psyllium husk, the amount of three doses of Metamucil, when part of a heart-healthy diet low in saturated fat and cholesterol, may help reduce heart disease risk by lowering cholesterol."

Their portfolio diet included 1 oz. (28 g) of almonds daily. The inclusion of almonds was surprising because nuts are considered high in fat and could lead to weight gain. Dr. Cyril Kendall, one of the members of the research team, told Vegetarians in Paradise, "Almonds contain monounsaturated fat to maintain good HDL levels." He explained that HDL is the good cholesterol.

"Studies on nuts demonstrated lipid advantages," said Kendall. "The FDA now allows health claims for nuts." Kendall was referring to the International Tree Nut Council's Nutrition Research and Education Foundation's petition to the Food and Drug Administration to allow the following health claims to be placed on nuts: 1. "Diets containing one ounce of nuts per day can reduce your risk of heart disease." 2. "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease."

The FDA responded to the petition on July 14, 2003 by allowing the following claim:

"Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts [, such as name of specific nut,] as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. [See nutrition information for fat content.]"

Typical Portfolio Meals
A typical portfolio breakfast included hot oat bran cereal, soy beverage, strawberries, psyllium, oat bran bread with enriched plant sterol margarine, and double-fruit jam. Lunch featured spicy black bean soup, and a sandwich that included soy deli slices, oat bran bread, enriched margarine, lettuce, tomato, and cucumber. Dinner highlights were a tofu bake and ratatouille with ingredients like eggplant, onions and sweet peppers. Pearl barley and vegetables like broccoli and cauliflower completed the meal. Three snacks daily included soy beverages, almonds, psyllium, and fresh fruits. Psyllium was taken three times daily, and almonds twice,

VIP asked Dr. Kendall why the portfolio group did not eat a vegan diet. Because the other two groups were ingesting 200 mg of cholesterol daily by consuming skim milk, cheese, yogurt, and egg whites , the portfolio group needed to match that number to avoid being challenged by other scientists. The decision was made to include butter and eggs in the portfolio regimen. The portfolio group received 1 egg a week and 9 grams of butter daily.

In an article "Diet First, Then Medication for Hypercholesterolemia," Dr. James W. Anderson of the College of Medicine, University of Kentucky, Lexington, in that same July 23-30 issue of the Journal of the American Medical Association, states, " Also, because the treatment diets were prepackaged and provided to study participants, it is unclear, as the authors suggest, whether adherence or outcomes would be similar for patients who would have to assemble similar foods for themselves on a routine basis."

Portfolio in a Real Life Situation
Recognizing this shortcoming, Dr. Kendall informed VIP that a future study is being designed for a "real world situation" where approximately 40 participants would purchase their own food, all plant-based, after being given dietary advice and instruction.

The "real world situation" might also solve some of the complaints voiced by the participants. The lack of variety of foods was mentioned by 40% while 27% complained that the volume of food was too great. A smaller number, 13%, said they required meat as part of their meals. The portfolio diet was found acceptable by 40% of the group, some of whom said they planned to continue the diet. The five most popular foods were almonds, ground soy that simulated ground beef, oat bran cereal, oat bran bread, and plant sterol margarine.

Dr. Anderson concluded his editorial by writing, "Dietary management is an essential part of the treatment for lipid disorders, although adherence to strict and intensive dietary interventions requires motivation by patients, encouragement by physicians, and, perhaps, counseling by dietitians and nutritional experts. For most patients, dietary intervention should be the first line of therapy (perhaps for 6 to 12 weeks) before introducing pharmacotherapy for hyperlipidemia."

Reading this information, vegans can only respond, "We told you so!" Before pushing pills first, the medical industry needs to advise people to change their lifestyles, especially their eating habits. Give patients specifics on a low-fat, high fiber vegan diet instead of telling them that a dietary approach is "too difficult," "too extreme," or "spartan." It's easier for the physician with little knowledge of nutrition to say, "Take one pill each evening and eat a healthy diet."

Physicians need to write "Low-fat, High-fiber Vegan Diet" on prescription pads instead of Mevacor, Lipitor, or any of those other statins that may end up destroying people's muscles and livers. A high-fiber, low-fat vegan diet with some accompanying exercise is a more logical choice. A poor diet may have caused the cholesterol problem initially. Why not use diet to reverse the problem? As for Metamucil, anyone eating a varied high fiber diet with fruits, vegetables, legumes, whole grains and plenty of water doesn't need it.

Click here for News from the Nest Index

Vegetarians in Paradise

Homepage sphere Los Angeles Vegan Events Calendar sphere Our Mission sphere The Nut Gourmet sphere Vegan for the Holidays sphere Vegan for the Holidays Videos sphere Vegetarians in Paradise Diet sphere Vegan Survival Kit sphere News from the Nest sphere Vegan Recipe Index sphere Los Angeles Vegan & Vegetarian Restaurants sphere Vegan Basics 101 sphere Protein Basics sphere Calcium Basics sphere Ask Aunt Nettie sphere VeggieTaster Report sphere Vegan Reading sphere VegParadise Bookshelf sphereHeirloom Gardening sphere Cooking with Zel sphere Dining in Paradise sphere Cooking Beans & Grains sphere On the Highest Perch sphere Road to Veganshire sphere Words from Other Birds sphere Using Your Bean sphere Ask the Vegan Athlete sphere Vegan Holiday Meals sphere Great Produce Hunt sphere Farmers' Markets sphere Natural Food Markets sphere Vegetarian Associations Directory sphere Links We Love sphere VegParadise Yellow Pages sphere Media Reviews sphere 24 Carrot Award sphere Vegetarian Food Companies sphere Archive Index sphere Contact Us

© 1999-2015 vegparadise.com