By Leah Owen-Oliner
From PHN Issue 56, Spring 2024
As special diets have become more mainstream in recent decades, so too have many prisons expanded their offerings. Although regional variation exists, as of September 2023, many state prisons and all 122 federal prisons in the United States offer a vegetarian option at each
meal. One of our PHN subscribers, Dale Wakefield, recently switched up his diet to receive the “alternative protein” tray; at his facility, these alternative options include non-meat proteins such as bean burgers, tofu burgers, and soy. He notes, “I feel a lot better physically and mentally since changing my diet, and maybe other people in prison might feel better as well if they did the same.”
We know that prisons sometimes serve non-meat protein as a cost-cutting measure and/or may not provide nutritious alternatives in the regular meal rotation. We get a lot of questions about soy in particular, and so the purpose of this article is thus to present some of the benefits of following a vegan or Mediterranean diet, and provide more information with which to make dietary choices. Vegan diets exclude all animal products, while Mediterranean diets emphasize
plants, plant-based fats, and a modest amount of dairy, poultry, and eggs (while minimizing red meat and animal-based fats).
The 2022 CDC Food Service Guidelines recommend that
federal facilities provide plant-based protein options at least 3 times per week. The CDC, in part, bases their guidelines on the established wellness effects of following a more plant-based lifestyle. For example, plant-focused diets are associated with lower levels of “bad” LDL cholesterol and decreased risk of coronary heart disease, diabetes, and certain cancers. Soy, an ingredient derived from the soya bean plant, is a common substitute for meat in plant-based meals. Soy foods are rich in nutrients, including vitamin B6, folate, fiber, potassium, and magnesium, and all nine essential amino acids! On the other hand, some crucial vitamins (such as B12), cannot be found in plants and must be obtained from animal products or supplements.
When considering opting for more plant-based meals, it’s also valuable to consider what your individual wellness goals are. Eating animal-based proteins may be better for muscle gain, while eating plant-based proteins may be more suitable for weight loss. For example, a 100-gram serving of soy (in the form of soybeans, tofu, soy burger, etc.) contains approximately 17 grams of protein and 83 calories. In a 100-gram serving of chicken, there are approximately 32 grams of protein and 158 calories. But remember, choosing to eat more plant-based foods doesn’t have to be a black-or-white decision! Opting for a mix of meat and plant-based alternatives might be a helpful way to think about what you want and need from your diet.
As mentioned above, the availability of vegetarian and vegan options in prison varies on a state level. Pennsylvania, as early as 2007, has provided non-meat alternatives such as soy barbecue and veggie burgers. However, other state prisons may be spottier when it comes to availability and variety of plant-based meals, especially because there is no nationwide standard for prison nutrition.
Another possibility, apart from mealtime options, is checking the commissary for plant-based snacks and condiments. Perhaps make a vegan but protein-rich PB&J wrap with peanut butter, grape jelly, and tortillas, ingredients that can be found in the PA general-population
commissary, for example. Maybe try vegetarian refried beans with rice for some healthy protein, fats, and carbohydrates. Or simply munch on some nuts, seeds, or trail mixes full of fiber for sustained energy throughout the day.
Ultimately, when it comes to deciding whether to get the
“alternative protein” tray at your facility, remember that any one meal is not going to make or break your health. It’s more important to think about your cumulative diet over time and which types of foods overall are best suited to your health needs. So whether you’re interested in trying a new taste, reducing your carbon footprint, practicing animal non-violence, or improving your health, there might be something in plant-based eating that is here for you!
Prison Health News 