"Though protein is typically associated with animal foods in the U.S., predominantly plant-based and entirely plant-based diets easily meet or exceed recommended protein intake…"
American College of Lifestyle Medicine
https://lifestylemedicine.org/articles/benefits-plant-based-nutrition/
Video
ReplyDeleteYou should watch this video about how protein quality varies depending on the food. The bioavailability of animal proteins is significantly higher than the bioavailability of plant-based proteins. I would also like you to check out the DIAAS scoring chart (1), which categorizes how well our bodies absorb the essential amino acids in different foods.
(1) https://www.mondoscience.com/blog/2017/10/25/100-amino-acid-score
(2) https://www.youtube.com/watch?v=hJNF2_dCWkg
Clarification
ReplyDeleteTo be clear, I don't necessarily agree with whey, pea, and soy protein shakes due to the chemicals they add into these powders, like "arsenic, cadmium, lead, and mercury." https://www.delish.com/food/a63455559/toxins-found-in-protein-powder-is-it-safe-to-eat-experts/
They also usually add sugar or artificial sweeteners, which we can both agree are bad for our bodies. I am talking about whole foods and how living off a plant-based diet is unsustainable.
Weight Loss
Many people argue that a plant-based diet facilitates more weight loss. My argument against this is that any diet where you are consistently in a calorie deficit will result in weight loss, whether you eat plants or meat. It’s just that meat will give you the nutrients required while plants do not. When you do not receive the necessary calories, like when you eat only plants, your body uses excess fat as energy in a process called ketosis; hence, you lose weight. Meat provides more satiation to our appetites, allowing us not to overeat, and once again, provides us with vitamins our body can digest without supplementation. To add to this, plants often contain high levels of cellulose in the walls or around the entire plant. Because we as humans do not have the bacteria fibrobacter succinogene, ruminococcus flavefacien, and ruminococcus albus commonly found in ruminants like cows and deer, we are oftentimes not able to digest these plants. Not to mention, plants contain anti-nutrients such as oxalic acid, phytic acid, and lectins, as well as hormone-disrupting compounds such as phytoestrogens, which can all disrupt nutrient absorption.
https://wolfmoonwellness.com/meat-plants-breaking-down-the-science-which-more-digestible/
B-12 Vitamin Deficiencies and Gut Health
ReplyDeleteOn the topic, once again, of vitamin deficiencies, yes, plant-based diets lack in vitamins including iron, calcium, Vitamin D, Vitamin C, and especially B-12, which is important for functions such as red blood cell formation, nerve function, and DNA synthesis. Vitamin B-12, however, is the most important as a lack of this in new mothers, who require much more, could lead to health problems in the baby, including stunted growth, loss of neuromotor skills, and permanent neuropsychiatric conditions. According to one study testing a group of vegans, vegetarians, and omnivores, “low holotranscobalamin II (B-12) (< 35 pmol/L) was found in 11% of the omnivores, 77% of the LV-LOV group, and 92% of the vegans.”(1) And if you don’t believe this, you might just say, “well they can supplement B-12.” However, there seems to be a problem with this as well. In a study titled Vitamin B12 among Vegetarians: Status, Assessment, and Supplementation, it stated, “...even when supplementation occurs, it is possible that concentrations sufficient to avoid the reduction of body stock in the liver, blood, and kidney cannot be reached.” (2) It is known that supplemental vitamin B-12 and animal B-12 are NOT the same in terms of how much it provides. One study indicates that “…the dose of B12 in a supplement should be about 100 times higher than the RDA (Recommended Dietary Allowance).” (3) The point is, regardless of whether you supplement or not, you cannot live a comfortable, healthy lifestyle without some sort of dairy, or meat, or fish addition.
(1) B-12 Vegan deficiency study: https://pubmed.ncbi.nlm.nih.gov/12816782/
(2) Vitamin B12 among Vegetarians study: https://pmc.ncbi.nlm.nih.gov/articles/PMC5188422/#abstract1
(3) B-12 Supplement: https://r.jordan.im/download/b12/pawlak2013.pdf
Conclusion:
ReplyDeleteIn conclusion, I don’t hate anyone who goes onto these types of plant-based diets; however, to be mature means to respect both sides, no matter if you want to save the cows and hate that their farts contribute to carbon emissions. No, I will not be participating in meatless Mondays and will continue eating meat. Meat doesn’t only help me grow muscle and brain function but allows me to grow all around in the developmental stage of my life. I hope this post can at least help you see my side, even though, in today’s society, these topics are highly polarizing.