The Plant-Based Puzzle (Part 2): Finding the Middle Way
Part 2 of 3
“Bread of Life” illustration © D. Yael Bernhard
Part 1 of this article gave an overview of nutrients found in plant-based and animal-derived foods, and addressed some common concerns that may inform our choice of diet. Now let’s look at the macronutrient that is most affected by this choice: protein.
Is it possible to get enough protein from plants? Yes – but at what price nutritionally? While you can obtain the current daily recommended .8 grams of protein per kilogram of body weight from a plant-based diet (ranging from 44g for a woman of 120 pounds to 73g for a man of 200 pounds), animal proteins allow for a healthier balance of total nutrients. When it comes to nutrition, quantity affects quality. For example, a serving of one cup of black beans with two cups of long grain brown rice may equal the protein of a 4oz salmon filet, but it brings along with it a load of 455 calories and a whopping 90g of carbohydrates. A typical salmon filet is much more nutrient-dense, with 24g of complete protein, only 173 calories, and 0 carbs. As a regular eating pattern, relying on beans and grains for protein may drive both obesity and diabetes – and it won’t give you the full array of proteins in proportion to our needs that are found only in seafood, meat, dairy, and eggs.
The protein puzzle is further complicated by the fact that current nutritional guidelines such as the RDA are egregiously outdated.1 Originally devised nearly a century ago to prevent life-threatening deficiencies in wartime soldiers and to determine food rationing during the Great Depression, these guidelines do not support optimal health or longevity. Techniques for measuring protein based on nitrogen balance are also outdated. More progressive researchers recommend up to 60% more protein than commonly believed: 100-120g per day, especially for pregnant women, growing children, athletes, and aging adults.2 Other recommendations in the RDA may be excessive, such as carbohydrate allowances and calcium intake.
Many vegans rely on soy foods for their relatively high protein content – for example, just 1/2 cup of tempeh contains 15g of protein. But all North American soy, whether organic or not, is believed to be cross-contaminated with toxic glyphosate, a carcinogenic GMO chemical of growing concern.3 Plus, unfermented soy products such as tofu, soy beverages, soy “cheese” and plain soybeans have deleterious effects of their own – to name just two, they’re high in phytic acid, and may disrupt healthy hormones.4 How much soy do you really want to eat?
Not all amino acids are equally important, even among the nine essential amino acids. As a nutritional term, “essential” defines a nutrient that must be obtained from the diet, as it is not produced within the body. Leucine is a “rate-limiting” essential amino acid, meaning it’s necessary in order to switch on protein synthesis to build muscle. As we age, in order to maintain anabolic sensitivity to amino acids (which builds, rather than breaks down, muscle mass), it becomes increasingly important to consume leucine at every meal, ideally 2-3g5 – rather than packing most of your protein into dinner.6
Plant proteins are notably low in leucine. A half a cup of chickpeas contains .42g of leucine, while a small 3oz chicken breast contains 2.25g – over five times as much. Some plants are much lower in leucine, and some meats are higher.7 Consider this: plants produce proteins in order to build roots, leaves, flowers and fruit – not muscles, organs, bones and blood. That’s why almost 2000 calories of quinoa – a high-protein grain – would be necessary to provide the leucine in just 120 calories of whey.8
When you’re young, protein synthesis is driven by hormones, but as we age, protein synthesis is driven by diet and exercise – especially strength training (weights or resistance). Immune cells, hormones, and enzymes are made of protein, as well as hair, skin, connective tissue, and especially muscle mass, known as “the currency of healthy aging.” Babies and children, too, must have sufficient protein as they grow and develop in order to have strong bones and adequate muscle fiber later in life.9
Many vegans simply do not get enough protein, and in order to do so they must rely on large amounts of processed powders. Much of the protein in these powders is derived from yeast. By relying on single-celled organisms for protein, vegans skip much of the food chain. One vegan expressed his conviction to me that we do indeed have the ability and the right to change our position in the web of life. Is editing nature’s design a good idea? Time will tell. I am reminded of the 1970s margarine commercials I grew up with, in which an actress in a cheesy goddess costume raises her arms and emits a bolt of lightening , claiming “It’s not nice to fool Mother Nature!”10 in response to the very ingredient that makes margarine taste like butter: trans fats, which later caused more than half a million deaths and are now prohibited for their direct link to heart attacks.11
Other considerations also play a part in our dietary choices of whether – and how – to eat animal-based foods:
• Animal products contain Sialic acid (Neu5Gc), another area of concern that has driven many vegans to give up meat, as this may be one of the main mechanisms by which eating too much meat may lead to cancer and hardening of the arteries. Again, context is everything, as explained in one meta analysis: “While studies have suggested a correlation between Sialic acid and an increased incidence of cancer and atherosclerosis, other studies have found these findings only held true if other cancer-promoting lifestyle factors were also present, including obesity, smoking, excessive alcohol consumption, and lack of exercise. Additional evidence demonstrates that meat consumption is not tightly linked to increased death rates in the absence of unhealthy lifestyle factors.”12 Eating meat in moderation seems like a wise strategy to keep Sialic acid in a healthy range.
• AGEs (Advanced Glycation End Products) are another source of concern. Also known as the Maillard reaction, glycation is a biochemical fusion of proteins and sugar that occurs at very high cooking temperatures, such as frying, smoking, broiling or grilling, whether it’s meat, potatoes, and other foods. The acronym has been emphasized among nutritionists, for nothing ages us like AGEs. These compounds are responsible for wrinkling skin, as collagen is one of the proteins that degrades in the process of glycation. AGEs are associated with cancer, and may be why in centuries past, stomach cancer was probably the most prevalent form of mutagenic disease in Europe and America, largely due to lack of refrigeration and the popularity of preserving meats by smoking them.
The effects of glycation can be partially offset by the phytonutrients in vegetables, herbs, and spices – once again pointing to the benefits of a diverse diet of combined plant and animal foods. Marinating meat in a liquid acid such as vinegar or lemon juice before cooking is also helpful. Use a variety of herbs and spices, and keep changing them, as they all have different benefits.
• Nitrosamines found in processed meat are similarly harmful, also the result of exposure to high temperatures that render nitrates into compounds that are heavily linked to cancer. Similar compounds are found in tobacco smoke, but in processed meat the damage affects the bowels rather than the lungs. Processed meats such as ham, corned beef, salami, hot dogs, and sausages are classified by the World Health Organization as Group 1 carcinogens. These foods have no place in a healthy diet. Roasted, sliced, packaged meats are not the same; these are safe. Nitrate-free or “uncured” bacon and sausage is controversial,13 as the processing of these meats is not entirely dissimilar to chemical curing; though non-synthetic, they still contain nitrates. If you do eat these meats, do so in moderation and cook them at low temperatures.
One thing is clear: in order to have a healthy diet, omnivores may need to spend more time seeking out good quality, pasture-raised meat, dairy, eggs, and seafood; to balance their consumption of animal products with more plant-based foods; and to eat an omnivorous diet in a way that is mindful of preparation techniques. Given a choice between organic and pasture-raised (or grass-fed) meat, I choose the latter. Why? Because although organic farmers do use fewer chemicals, OMRI (the Organic Materials Review Institute) still allows a long list of chemicals, some of which are Class 1 pesticides, which are toxic to humans and animals.14 Furthermore, many small farms cannot afford the organic certification, but practice good animal husbandry. Visiting the farm itself is the best way to find out.
To make pasture-raised and wild-caught meat, dairy, and fish affordable, I seek out different sources at local farm stands, farmers markets, and supermarkets that are starting to respond to the demands of health-conscious consumers. I’ve found four different places in my area that offer pasture-raised products at reasonable prices, three of them from local farms. Does it cost more than factory-farmed meat? A little, but I’m voting with my dollars and contributing to growing consumer demand for better choices. As discussed in my article When Convenience is King, eating healthy generally costs more in terms of time and convenience than extra money. I eat small amounts of animal protein at almost every meal, whether it’s a crumble of feta cheese, a pat of butter, a topping of goat yogurt, a scoop of salmon salad, or a few precious cubes of deer liver. I cook red meat and poultry in soups and stews in order to extend one package to several meals, and to create nourishing bone broths. It doesn’t break my budget.
Equally evident is the reality that in order to get the nutrients they need for a complete and healthy diet, vegans must be vigilant, educated, motivated, and nutrition-savvy. Young vegans in particular are unlikely to have the necessary resources and skills to maintain this responsibility. Some new vegans find their health improves when they give up meat, simply by avoiding unhealthy fast foods such as burgers and chicken wings, and by adding more vegetables to their diet – these are good moves for anyone. But vegans may become deficient in vital nutrients over time. While most young people can get away with this for a while, a vegan diet may truly be a health hazard for people over 50, especially if they are sedentary.
The truth is that all diets are plant-based, as the phytonutrients in plants transmit into the organs, flesh, milk, and eggs of animals that graze on plants. You are not exactly what you eat – you are what your food eats. Soil with abundant minerals and mycelium produces fruits and vegetables rich in phytonutrients; and animals that eat these plants produce better food, too. Once ingested, these foods also generate healthier gut bacteria – some of which ultimately return to the soil. Prioritizing quality of life for food is an act of enlightened self-interest, for what benefits produce and livestock also benefits the health of consumers, and of the environment in which we all live.
The way out of either/or thinking is the middle way. In terms of nutrition, other than an allergy or an autoimmune reaction there is not a reason under the sun to stick to any one diet without exception. The purist notion of never allowing food from an animal to pass your lips is a philosophical choice, a mental construct that may yield a sense of personal accomplishment, but is of no benefit to human health. Unlike sugar and alcohol, meat is not addictive. Unlike gluten, peanuts, and in rare cases shellfish or certain tropical fruits, meat does not cause allergic or autoimmune reactions. On the contrary, its nutrient density satiates our needs and helps reduce cravings. Eating meat judiciously in order to get vital nutrients does not change a person’s status, any more than drinking a glass of wine occasionally makes you a steady drinker. Purity itself is defined as a singular, undiluted, uniform state of being – the opposite of diversity, which is the very basis of human, cultural, and environmental health. Some creatures are pure herbivores or pure carnivores, but we are not among them. We are complex beings, holobionts with trillions of living microbes populating our bodies. We are not meant to achieve an ideal, monomorphic, or purified state. Rather, intricate interrelationship and harmonious coexistence are a better goals to strive for in creating and sustaining good health. Nor does a pluralistic diet harm the planet – for if we all ate meat wisely, the environmental impact of the livestock industry would diminish to an enormous degree.15Regenerative and wild soil16agriculture are worth supporting as a way to bring human and ecological health together. These are common sense farming techniques that hold out hope for the future.
In Part 3 of this article, we’ll explore considerations of the other two macronutrients – fats and carbohydrates – in omnivorous and plant-based diets. I’ll also share my personal experience as a vegetarian; my quest for protein that is healthy for both people and the planet; and the unique journey that has led me to the diet I eat today.
To your good health –
Yael Bernhard
Certified Integrative Health & Nutrition Coach
Yael Bernhard is a writer, illustrator, book designer and fine art painter with a lifelong passion for nutrition and herbal medicine. She was certified by Duke University as an Integrative Health Coach in 2021 and by Cornell University in Nutrition & Healthy Living in 2022. For information about private health coaching or nutrition programs for schools, please respond directly to this newsletter, or email dyaelbernhard@protonmail.com. Her art newsletter, “Image of the Week,” may be found here. Visit her online gallery of illustration, fine art, and children’s books here.
Information in this newsletter is provided for educational – and inspirational – purposes only.
Apple podcast: the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000585705101
https://drhyman.com/blog/2023/04/26/podcast-ep710/
https://www.bartmaes.eu/en/soy/fermentation-of-soy-is-necessary-for-healthy-soy/
Apple podcast: the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000628184890
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6248570/
https://nutritionheartbeat.com/sports-nutrition/leucine-diet-muscle
https://drhyman.com/blog/2023/04/26/podcast-ep710/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147948/
Youtube “It’s Not Nice to Fool Mother Nature!” Chiffon commercials
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/transfats/
https://honehealth.com/edge/nutrition/nitrate-free-bacon-healthy-nutrition/
https://www.omri.org/us-list
Here’s one attempt, but the guidelines for protein are off:
https://foodprint.org/blog/climate-change-report/
Also see here: https://agreenerworld.org/a-greener-world/a-convenient-untruth/
https://wildsoilalmonds.com/pages/wild-soil-farming
https://farmersfootprint.us/
No mention of the pain of animals killed. Fellow living creatures. Plants are different.