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Feinsinger column: Finding plant-based, whole food when dining out

Dr. Greg Feinsinger
Doctor's Tip
Dr. Greg Feinsinger.

 Unhealthy food is the new tobacco.  Big Food hires scientists to figure out how to make their products addictive. The scientists have found that people get hooked on salt, sugar, fat (usually in the form of added oil), and ultra-processed carbs.

The restaurant industry—particularly the fast-food industry—is aware of these addictive substances, and uses them to their advantage. Therefore, it is difficult to find plant-based, unprocessed food with no salt, sugar, or added oil when eating out. But it’s not impossible, and this column offers some tips.

VEGAN RESTAURANTS:  Not all vegan food is healthy, examples being chips, French fries, Pepsi, and marshmallows. The term “plant-based, whole food” is preferable, but is not often used by vegan restaurants. By definition, vegan menus are free of animal products, but you want to make sure the food you order is also unprocessed and contains little or no salt, sugar, or added oil, and if the menu isn’t clear on this ask your waiter if the chef can accommodate your preferences. If you order a salad, ask for the dressing on the side and use sparingly, or request plain balsamic vinegar or other oil-free dressing. With the closure of the Pyramid Bistro in Aspen and Mix6 in Snowmass, there is only one dedicated vegan restaurant in the Roaring Fork Valley, and it’s in Aspen. However, several restaurants throughout the valley offer at least one vegan option. To help you find restaurants these restaurants, you can get an app for your phone called “Happy Cow” (the idea is that the cow is happy because it’s out in the field eating grass rather than being on your dinner plate).



ETHNIC RESTAURANTS:  Many cultures have developed tasty, plant-based dishes over the centuries, so at home or when traveling, ethnic restaurants can be a good option for healthy food. (Again, use your Happy Cow app. Following are some tips for ordering healthy food at ethnic restaurants:

INDIAN/NEPALESE restaurants have vegetarian options (Hindus are vegetarian). There are 3 in Glenwood and one on Highway 82 at the CMC turnoff, and some of these have vegan menus. Request no dairy (in particular avoid ghee, which is processed butter, and very unhealthy). Order roti instead of Nann, because the latter contains dairy. Also request no coconut (which is an exception to plants being healthy because it is loaded with unhealthy saturated fat).



JAPANESE food can be healthy but not all of it is—for example tempura, which is deep-fried, or ramen with pork broth. Request brown rice if they have it, instead of white. If you order edamame request unsalted. Miso has lots of salt, but health-promoting components in miso prevent blood pressure from rising. If you order ramen, request vegan broth (if they don’t have it, fish broth is next best). Green tea is one of the healthiest things you can drink. Most Japanese restaurants have vegan “sushi” rolls.

CHINESE FOOD can be healthy if you order something like steamed vegetables. Many dishes can be oily though, so asked your waiter if the chef can cook something using no to minimal oil.

VIETNAMESE RESTAURANTS almost always have healthy options, including plant-based pho. There are none in the Valley but a Thai restaurant in Aspen offers Vietnamese pho.

MIDDLE EASTERN FOOD can be healthy if you order something like falafel, which is made from Garbanzo beans.

MEXICAN RESTAURANTS:  Some have vegetarian burritos and enchiladas and sometimes other items. If you ask them to hold the cheese they would be vegan. If refried beans are on the menu, make sure they don’t contain lard. Corn tortillas are better for you than white flour.

THAI RESTAURANTS usually have vegan options, but dishes often contain coconut, so ask for options without coconut.

ITALIAN:  Most, although not all, Italian restaurants have vegan pasta dishes. Dipping bread in olive oil is an American, not an Italian custom and for optimal health should be avoided. (Oil is a fat and a tablespoon has 120 calories; being a fat it’s addictive; and it contains saturated fat which raises you bad cholesterol). Pizza is unhealthy, because the crust has lots of sodium (pizza is the primary source of excess sodium in kids). When you’re traveling though, sometimes the best you can do is vegan pizza—ask for pizza sauce with no cheese but with mushrooms and lots vegetables—it’s amazing how good it tastes.

Dr. Greg Feinsinger is a retired family physician who started the non-profit Center For Prevention and Treatment of Disease Through Nutrition. For questions or to schedule a free consultation about nutrition or heart attack prevention contact him at gfeinsinger@comcast.net or 970-379-5718.


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