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Benefits of Bone Broth

Traditional foods such as fermented vegetables and cultured dairy have been highly regarded for their health benefits for thousands of years. However, bone broth has recently gained recognition for its incredible health advantages, and has become a staple of the Paleo diet, with bone broth supplements and shops now available.

The benefits of bone broth are extensive and diverse, with various types of bone broths (such as chicken, beef, fish, and powder) offering unique health benefits. In this regard, let me reveal some ancient wisdom about the remarkable properties of bone broth, including its nutritional facts and health benefits.

What is bone broth?

Chicken soup has long been recognized as a comforting food, but it’s not just good for the soul. It’s also a common remedy suggested by both mothers and doctors when feeling unwell.

Bone broths, including beef, chicken, fish, and lamb, have been a fundamental part of traditional diets across cultures and cuisines. Nowadays, bone broth has become a key component of the Paleo and keto diets due to its nutrient-dense, easy-to-digest, and healing properties.

Our ancestors used bone broth as a means to use every part of an animal, including bones, skin, feet, tendons, and ligaments, by simmering them for days, resulting in the release of healing compounds like collagen, proline, glycine, and glutamine.

Nutrition researchers Sally Fallon and Kaayla Daniel explain that bone broths contain minerals like calcium, magnesium, phosphorus, silicon, sulfur, as well as chondroitin sulfate and glucosamine, which are often sold as supplements for joint pain and inflammation.

A study conducted by the University of Nebraska Medical Center on chicken soup found that the amino acids produced during the cooking process of the broth reduced inflammation in the respiratory system and improved digestion, making it beneficial for colds and flu.

Research also suggests that bone broth can enhance the immune system and aid in treating disorders such as allergies, asthma, and arthritis.

It’s worth noting that most store-bought “stock” and “broth” are not made from bones or animals, with companies using lab-produced meat flavors and harmful additives like monosodium glutamate (MSG).

Benefits

What are the health benefits of bone broth? Let’s explore some of them:

Protects Joints

Bone broth is a rich source of natural collagen, a protein found in the bones, skin, cartilage, ligaments, tendons, and bone marrow of vertebrate animals. As we age, our joints undergo natural wear and tear, causing decreased flexibility.

This becomes a problem as our cartilage diminishes due to age-related degradation, but bone broth can help. As it simmers, collagen from animal parts seeps into the broth and becomes easily absorbed, aiding in the restoration of cartilage.

Another crucial component of bone broth is gelatin, which acts as a soft cushion between bones, allowing them to move without friction. It also provides essential building blocks for the formation and maintenance of strong bones, thereby reducing the pressure on aging joints and promoting healthy bone mineral density.

A study conducted by the Department of Nutrition and Sports Nutrition for Athletics at Penn State University found that athletes who supplemented their diets with collagen for 24 weeks showed significant improvements in joint comfort and a decrease in factors negatively affecting athletic performance. This underscores the potency of bone broth collagen.

Gut Health

Studies show that gelatin is beneficial for restoring strength of the gut lining and fighting food sensitivities (such as to wheat or dairy). It also helps with the growth of probiotics (good bacteria) in the gut and supports healthy inflammation levels in the digestive tract. A report published in the Journal of Clinical Gastroenterology indicates that gelatin effectively supports intestinal health and integrity. Plus, it displayed anti-inflammatory effects and is able to inhibit cytokines. Bone broth stock is easily digested and soothing to the digestive system, unlike many other foods, which can be difficult to fully break down. After all, a food is really only useful if we have the means of absorbing its nutrients. Studies have displayed that in individuals with digestive imbalances, serum concentrations of collagen are decreased. Because the amino acids in collagen build the tissue that lines the colon and entire gastrointestinal tract, supplementing with collagen can support healthy digestive function.

Healthy Skin

Collagen helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Collagen integrity is accredited with helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging. Many people report a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone. Double-blind, placebo-controlled studies investigating the age-defending properties of collagen have indicated that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks supports skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness. At the end of only four weeks, those using collagen showed a statistically significant improvement in comparison to those using a placebo with regard to skin moisture and skin evaporation, plus noticeable decreases in signs of accelerated aging, all with little to no side effects.

Immune System

Bone broth has remarkable gut-supportive benefits that have a holistic effect on the body and promote a healthy immune system. When the intestinal lining weakens, undigested particles from foods can seep through tiny openings and enter the bloodstream, causing the immune system to become hyperactive and leading to inflammation and dysfunctions throughout the body.

Consuming bone broth is one of the best ways to restore gut health and support a healthy immune system and inflammatory response. The collagen/gelatin and amino acids proline, glutamine, and arginine found in bone broth help to seal the openings in the gut lining and promote gut integrity.

In addition to supporting a healthy immune system and inflammatory response, bone broth may also promote healthy sleep, boost daytime energy, and support a healthy mood. Traditionally made bone broths are especially believed to have these benefits.

Detox

In today’s modern society, people are exposed to a plethora of environmental toxins, pesticides, and artificial ingredients. Although the body has its own detoxification mechanisms, it can become overwhelmed when bombarded with an excessive amount of harmful chemicals.

Bone broth is recognized as a potent detoxifying agent due to its ability to aid in waste elimination from the digestive system and improve liver function. It also promotes tissue health and enhances antioxidant utilization.

Bone broth is rich in potassium and glycine, which help with cellular and liver detoxification. It is also a source of sulfur, particularly when combined with vegetables, garlic, and herbs, as well as glutathione, a phase II detoxification agent that reduces oxidative stress.

Studies show that glutathione can help eliminate fat-soluble compounds, particularly heavy metals such as lead and mercury, while also aiding in nutrient absorption, antioxidant utilization, and liver-cleansing functions.

Furthermore, bone broth is an excellent source of essential minerals that act as chelators by preventing heavy metals from binding to mineral receptor sites, thus assisting in toxin removal.

Metabolism and Anabolism

Bone broth stock contains a variety of amino acids that play important metabolic roles, such as building and repairing muscle tissue, supporting bone health, and promoting nutrient absorption and synthesis. Glycine, an amino acid found in collagen, helps convert glucose into usable energy and slows down age-related muscle, tissue, and cartilage loss by enhancing the body’s use of antioxidants. Studies suggest that glycine also protects against skeletal muscle loss and inhibits genes associated with age-related muscle protein breakdown.

Glutamine, another important amino acid in bone broth, helps maintain energy levels by transporting nutrients, particularly nitrogen, to cells. Arginine, on the other hand, breaks down nitric oxide, which improves blood circulation and sends nutrients to cells, promoting muscle and tissue integrity and facilitating normal wound healing.

These nutrients may also have potential for weight loss, making bone broth a possible addition to a weight loss regimen.

How To Make It

Are you interested in making bone broth? To create a high-quality broth, there are several important factors to consider.

While it is possible to make bone broth with animal parts alone, studies have shown that combining animal products with vegetables has a synergistic effect, making the broth more beneficial than either ingredient alone.

Experts recommend using animal parts that are not typically found in grocery store meat sections, such as chicken feet and necks. Additionally, it’s crucial to select animal products that are pasture-fed and free of antibiotics and hormones to unlock all of the potential bone broth benefits.

For a classic bone broth recipe, Fallon suggests using bones, fat, meat, vegetables, and water. If preparing beef or lamb broth, it’s recommended to brown any remaining meat or organ meat prior to adding it to the stock pot.

While beef bones don’t require pre-cooking, it’s necessary to add a small amount of apple cider vinegar to the pot to help extract minerals from the bones. Poultry and fish can be added directly to the pot without browning.

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Why I ditched the veggies

It is commonly “understood” that fruits and vegetables provide essential micronutrients such as vitamins, minerals, and phytonutrients that are necessary for optimal health. We have been taught to incorporate a variety of plant-based foods in our meals, using the “eating the rainbow” approach.

Some plant foods are considered superfoods due to their high levels of micronutrients and antioxidants. Examples of such foods include broccoli, kale, and other leafy greens.

However, it turns out that much of what we have been taught about nutrition and the benefits of a plant-based diet may be flawed. There are significant issues with this way of eating, including the fact that the nutrients in plants are often poorly absorbed by the body, and that plants contain chemical defense mechanisms designed to discourage animals and humans from consuming them.

One such category of defense chemicals is known as antinutrients, which can interfere with the body’s ability to absorb nutrients from food, and even cause illness.

This article explores the scientific and evolutionary reasoning behind reducing the amount of plants in your diet. It delves into the differences between plant and animal protein, identifies the best sources of nutrients for humans, and touches on the moral and environmental considerations of eating animals versus plants.

Furthermore, the article provides tips, such as fermentation, to reduce the toxicity of certain plant foods and improve the body’s ability to absorb their nutrients. By using these methods, it’s possible to still consume certain plants while minimizing any negative impact on your health.

Nutrients in Plants vs. Animals

Do vegetables have negative health effects? The truth is, compared to animals, plants are a suboptimal source of micronutrients such as vitamins and minerals.

There are several reasons for this:

Firstly, some crucial vitamins are entirely absent in plants.

Secondly, some of the vitamins found in plants must be converted before the body can utilize them, which diminishes their bioavailability.

Thirdly, antinutrients in plants can hinder the absorption of numerous vitamins and minerals.

Fourthly, plant protein has an incomplete amino acid profile and is inadequately absorbed.

Lastly, most plants contain unfavourable ratios of specific fatty acids, including omega-3 and omega-6.

Let’s further explore these issues and provide some examples.

Essential Nutrients Not Found in Plants

As previously mentioned, plants do not contain some essential and non-essential nutrients such as vitamins, minerals, and fatty acids, which are only available from animal sources.

Here are some examples:

  • Vitamin B12, which is essential for proper brain and nervous system function, is not present in any reliable plant source. This is why many vegans struggle with deficiency and often consume fortified junk food. Organ meats, particularly liver, are excellent sources of vitamin B12.
  • Vitamin D3 is not found in parts of plants that are safe for human consumption, except for microalgae. Hence, most of it comes from the sun and animal sources, particularly fatty fish.
  • Plants contain vitamin K1, which has poor absorption by the body, especially in the absence of fat that plants lack. To obtain vitamin K2 from plants, you need to ferment them first. However, the most important form of vitamin K2, MK-4, is only present in animal products and particularly in liver.
  • Creatine is important for muscle and brain function, but those following a plant-based diet have been found to have lower levels of creatine, leading to decreased physical and mental performance.
  • Carnosine, responsible for muscle function, is a non-essential amino acid that vegetarians have significantly lower levels of in their muscles without supplementation. This can lead to decreased endurance and muscle mass.
  • Docosahexaenoic acid (DHA), an essential omega-3 fatty acid, is found in fatty fish, fish oil, and microalgae. While plants contain alpha-linolenic acid (ALA), the conversion to DHA is inefficient. Therefore, plant-eaters must supplement with algae oil or synthetic versions of DHA to meet their needs.
  • Taurine, a sulfur compound, is only present in animal-based foods such as fish, seafood, meat, poultry, and dairy. It supports muscle function, bile salt formation, and the immune system. A study found that vegetarians are often deficient in taurine, leading to an autoimmune disorder called platelet aggregation abnormality.

Nutritional Bioavailability

Plants contain many vitamins and minerals in forms that are not readily usable by the body and require conversion, which reduces their effectiveness and availability.

Consider the following examples:

Vitamin A: Plants contain only precursor forms of vitamin A, such as beta-carotene, alpha-carotene, and beta-cryptoxanthin, which the body must convert before use. In contrast, organ meats like liver provide readily available, pre-formed vitamin A (retinol). Iron: Non-heme iron, which is found in plants, is three times less bioavailable than heme iron, found in animal muscle and organ meats like liver and spleen.

Before proceeding, it’s worth considering this: how can a plant-based diet that requires synthetic vitamin and mineral supplements to address nutritional deficiencies be considered optimal?

Animal Protein vs Plant Protein

Proteins are made up of amino acids, some of which the body can produce on its own, while others (known as essential amino acids) need to be obtained through food sources.

However, plant-based protein sources are often deficient in certain essential amino acids, resulting in an incomplete amino acid profile. Furthermore, the bioavailability of plant-based protein is typically lower than that of animal-based protein, meaning the body may not absorb all the necessary essential amino acids from plant sources.

The ratio of Omega-3 to Omega-6

Omega-3 and omega-6 are both polyunsaturated fatty acids that play critical roles in supporting brain function, promoting skin and hair growth, regulating metabolism, maintaining the reproductive system, and more.

However, an excess intake of omega-6 can lead to inflammation, making it important to maintain a balance between the two fatty acids. Our ancestors had a relatively balanced ratio of omega-3 to omega-6 in their diets, which has been disrupted by the widespread use of industrial seed oils and the overconsumption of plant foods high in omega-6, such as nuts and seeds.

It is worth noting that meat from grass-fed animals has a more favorable omega-3 to omega-6 ratio than meat from grain-fed animals. Therefore, whenever possible, consuming pasture-raised meats can be a better option.

Nutrients in Animals

Consuming meat from animals raised under appropriate conditions doesn’t come with the concerns of low absorption and bioavailability of nutrients that plant-based foods do. By consuming a complete animal-based diet, including all the animal parts, you can obtain all the essential nutrients in the most readily available form for your body. Furthermore, you can avoid worrying about the toxic substances frequently present in plants.

Plants Natural Survival Defenses

Animals and plants share the desire to avoid being eaten, unless it benefits them in some way (which we’ll discuss shortly).

When faced with a threat, animals have the ability to run away or fight back. In contrast, plants cannot move and rely on chemical warfare to defend themselves. This includes the use of toxins, inflammatory proteins, enzyme inhibitors (also known as antinutrients), and thorns, which are concentrated in key parts of the plant such as seeds, leaves, stems, and skin.

To illustrate the power of plant defense mechanisms, consider these examples:

  • Some plants can release chemicals when they sense leaf vibrations caused by insects chewing on them.
  • Certain plants can turn caterpillars into cannibals with chemicals they release, causing the caterpillars to lose interest in eating the leaves.
  • Other plants release chemicals that attract parasitic wasps that prey on the insects that damaged the plant.

While impressive, these examples highlight the strength of plant defenses and the range of toxicity present in various plant species.

However, some plants benefit from being eaten as it allows their seeds to spread and grow. Therefore, some fruits, like sweet fruits, are healthier for humans than others.

This doesn’t mean that you should avoid all plants, but rather be selective about the ones you consume regularly and learn about how food preparation can help reduce their toxicity.

To better understand the impact of plant toxins on our metabolism, let’s take a closer look at the most common types of plant toxins.

Common Plant Toxins

The list of toxins found in plants (called phytotoxins) is long, so here’s an overview of some of the most prevalent ones:

  • Antinutrients (or enzyme inhibitors)
  • Goitrogens
  • Heavy metals
  • Neurotoxins and carcinogens
  • Phytoestrogens

Antinutrients

Antinutrients, unlike nutrients that provide nourishment, inhibit the absorption of individual proteins, vitamins, and minerals in the body. They can also cause damage to the intestinal walls, leading to increased intestinal permeability, also known as a leaky gut.

When the gut is leaky, undigested food particles such as proteins enter the bloodstream, triggering the immune system to attack them. Failure to eliminate such foods from your diet may lead to chronic inflammation and autoimmune diseases such as rheumatoid arthritis.

Moreover, consuming antinutrients may cause mineral deficiencies, particularly if you follow a diet that’s low in organ meats.

Common antinutrients include:

  • Glucosinolates
  • Gluten
  • Lectins
  • Oxalates
  • Phytates or phytic acid
  • Saponins
  • Tannins
  • Trypsin inhibitors

Glucosinolates

Glucosinolates are present in cruciferous vegetables such as Brussels sprouts and cabbage, and they hinder the absorption of iodine, flavonoids, iron, and zinc in the body.

Gluten

Gluten is a well-known antinutrient that many health-conscious individuals are aware of. It is commonly found in wheat, barley, and rye. Non-celiac gluten sensitivity affects an estimated 13% of the population.

Lectins

You may have come across the term “lectins” as it is gaining popularity, much like “gluten-free” eating. Lectins are proteins naturally found in various foods, with legumes and grains having higher concentrations of them. They are primarily present in the part of a seed that transforms into a leaf during the sprouting process.

One significant issue with lectins is that they can lead to leaky gut, which is also called intestinal permeability. When you consume foods rich in these proteins, they bind to cells in your gut lining, creating perforations that cause your gut’s contents to leak unfiltered into your bloodstream, leading to inflammatory pathways.

According to Dr Marcelo Campos, MD – Harvard Health

“We already know that increased intestinal permeability plays a role in certain gastrointestinal conditions such as celiac disease, Crohn’s disease, and irritable bowel syndrome. The biggest question is whether or not a leaky gut may cause problems elsewhere in the body. Some studies show that leaky gut may be associated with other autoimmune diseases (lupus, Type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, obesity, and even mental illness. However, we do not yet have clinical studies in humans showing such a cause and effect.”

Dr. Campos, in the studies he cited, linked these results to Type 1 diabetes, but the same pattern was observed in other illnesses like Crohn’s disease and coeliac disease.

In a separate study by University of Alberta researchers, it was determined that “increased permeability is a persistent and early characteristic of the disease process in many autoimmune conditions. Additionally, it seems evident that in certain conditions, increased permeability plays a vital role in disease development, as the absence of it prevents disease progression.”

Oxalates

Plant-based foods such as spinach, rhubarb, rice, and almonds contain oxalates, which can bind to calcium, hindering the body’s ability to absorb this vital nutrient. The lack of calcium absorption can lead to muscle pain. Moreover, oxalates from the diet can bind to unused calcium and accumulate in the kidneys, resulting in kidney stones.

If you suffer from kidney stones, you may have been advised by your doctor to cut down on salt and animal protein intake. However, considering that early humans mostly consumed animal protein and did not suffer from chronic kidney problems, this advice may be misguided. Instead, it may be better to reduce your intake of vegetables that contain oxalates.

Moreover, calcium malabsorption can also result in other issues such as osteoporosis, fatigue, and inflammatory conditions like eczema.

Phytates or Phytic Acid

Phytates are present in the outer shells of whole grains, seeds, and legumes like soybeans and peanuts. They have the ability to bind with vital dietary minerals such as calcium, magnesium, iron, copper, and zinc, which renders them unusable by the body.

Saponins

Legume plants are the primary source of saponins, which get their name from their ability to foam up like soap in the presence of liquids, such as gastric fluids. Saponins can cause a leaky gut like lectins by binding to the gut, leading to increased intestinal permeability. Additionally, they can bind to zinc, which impairs the digestion of protein and the absorption of various vitamins and minerals.

Tannins

Tannins are often recognized as the component that imparts a dry taste to wine. Polyphenols known as tannins can be found naturally in a variety of sources such as plants, seeds, bark, wood, leaves, and fruit skins. They’re antinutrients because they inhibit the absorption of iron.

Trypsin Inhibitors

Proteins that inhibit the activity of trypsin, a digestive enzyme involved in protein digestion and absorption, are known as trypsin inhibitors. Interestingly, most trypsin inhibitors are found in grain legumes, such as peas and peanuts, which are a significant source of protein for vegans.

Since these inhibitors prevent the digestion and beneficial use of protein in our bodies, they are classified as antinutrients.

Other Antinutrients

Beyond the most important enzyme inhibitors mentioned above, here are a few more antinutrients (and foods containing them):

  • Allicin and mustard oil: Onions, shallots, leeks, chives, scallions and garlic.
  • Alpha-amylase inhibitors: Grains, legumes, nut skins and stevia leaves.
  • Avidin: Egg white (one of the reasons why I often eat the yolk only).
  • Calcitriol, solanine and nicotine: Green potatoes, eggplant, peppers, tomatoes and goji berries.
  • Cyanide: Beans and fruit pits.
  • Salicylates: Berries, dried fruits, herbs and spices.
  • Oligosaccharides: Legumes.

Goitrogens

Goitrogens are chemicals that can inhibit the function of the thyroid gland by interfering with the uptake of iodine, an essential mineral required for thyroid hormone synthesis.

Foods that are rich in goitrogens include bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, and kale, which are often considered as “superfoods.”

Heavy Metals

The problem of soil contamination with heavy metals is prevalent worldwide. The challenge is that heavy metals, such as arsenic, cadmium, chromium, and lead, among others, not only remain in the soil but also get absorbed by plants and eventually end up in our food chain, regardless of whether they were organically or conventionally grown using synthetic herbicides or pesticides.

Although heavy metals can also accumulate in animal tissue, studies have indicated that individuals who primarily consume a plant-based diet tend to have higher blood levels of heavy metals.

Neurotoxins and Carcinogens

It is important to be aware of the potential toxicity of certain plant-based foods. For example, castor beans contain ricin, a neurotoxin that can cause death within hours. Although this is an extreme example, even regular beans and potatoes can be highly toxic when consumed raw and cause severe illness or death. Additionally, some plants like grains and legumes are often contaminated with aflatoxins, a type of mold that grows on tree nuts, seeds, maize and other cereals. Aflatoxins are known to cause cancer by damaging human cells and DNA.

Phytoestrogens

Phytoestrogens are plant-based chemicals that mimic the sex hormone estrogen.

The Real Reason I Ditched The Veggies

In truth, my decision to remove vegetables from my diet stemmed from an attempt to alleviate long-standing gastrointestinal problems, despite adhering to a strict diet and avoiding processed foods. It became apparent that cutting out veggies greatly improved my chronic digestive issues. The discomfort I experienced after consuming even small amounts of vegetables was a striking realization for me. This personal experience led me to explore the Carnivore and Animal-based diets, and I concluded that everyone could benefit from eliminating veggies from their diets.

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Plant defense chemicals in vegetables, and why you should consider giving them up!

Amidst the current surge in veganism, I must share a cautionary message: Vegetables may harbor sinister intentions. The verdant foliage in your smoothie may be teeming with toxins meant to cause you harm.

I understand if this sounds incredulous. Even non-vegans consume plant-based diets frequently. How could all plant-based foods be hazardous?

But ponder this: why would plants permit themselves to be consumed? It is not advantageous for their evolutionary survival. What would prevent herbivorous creatures from consuming all plants and driving them to extinction?

The reality is that virtually all plants contain defense chemicals, which serve to prevent them from being consumed to the point of endangerment.

Broccoli, for instance, contains sulforaphane, while kale boasts elevated levels of oxalates, both of which are typically praised for their health benefits. However, these substances exist as a means of warding off predators.

Before delving into the biology of plant toxins, let’s first examine the eating habits of herbivores. After all, these animals subsist almost entirely on plant material. So why aren’t they constantly plagued by the poisonous nature of plants?

Well, herbivores that have adapted well to their diets possess a plethora of chemical defenses against plant toxins. For instance, moose and other grazers have enzymes in their saliva as well as multiple stomachs that neutralize plant toxins such as tannins.

Despite these adaptations, even the most well-adapted herbivores, known as ruminants, avoid overindulging in a single plant source. These creatures have been observed to alternate between different plant foods, consuming old grass one day, young grass the next, and nibbling on a twig later on.

It appears that the palates of herbivores shift in response to plant toxins in order to prevent sickness. As they consume a particular plant and ingest more of its toxins, their appetite for that plant diminishes. This intricate system of learning and instinct appears to be innate to these animals.

This serves as a warning to human observers. If even herbivores struggle with plant toxins, what about us? With adequate knowledge, we can navigate plant toxins ourselves and safeguard our health.

Plants contain a variety of chemicals that can be harmful to humans. In fact, if a compound in a plant isn’t a nutrient, it’s likely to be toxic. Two well-known examples of harmful plant compounds are lectins and oxalates, which can be extremely harmful even in small amounts.

Polyphenols are another group of compounds found in plants, and are often marketed as antioxidants that help reduce inflammation in the human body. Examples include resveratrol, quercetin, flavonoids, tannins, stilbenes, lignans, curcumin, and capsaisin. However, these compounds do not serve any purpose in plant metabolism and are actually either pigments or plant defense mechanisms.

When consumed, polyphenols do not become part of our working biology. Instead, they can cause inflammation, which prompts our bodies to produce glutathione, an antioxidant that actually lowers inflammation. While some research has suggested short-term benefits of polyphenols, overall, the evidence for their long-term benefits is weak. In fact, resveratrol has failed to show the benefits that were originally touted, and has even been linked to negative side effects.

Instead of relying on polyphenols, it may be better to rotate plant foods regularly to allow for benefits from a variety of compounds. Exercise and environmental stressors such as cold therapy may also provide antioxidant benefits for the body. Rather than taking megadoses of polyphenol supplements, it’s best to focus on a balanced diet and healthy lifestyle.

Animal biology produces oxalates as a waste product, which can cause health issues when accumulated in excessive amounts in the body. Calcium oxalate is the primary component of kidney stones, which can lead to permanent kidney damage and renal failure in individuals with primary hyperoxaluria.

On the other hand, plants use oxalates for photosynthesis, mineral stabilization, and defense against predation by animals. Some plants have microscopic needles called raphides made of calcium oxalate, which can cause tissue damage and deliver toxic proteins to animals.

Turmeric is considered a superfood due to its many health benefits, but it contains a high amount of oxalates. 100 grams of turmeric powder contains about 2000mg of oxalates, which is significantly higher than the daily oxalate production of humans, which is 10 to 30mg. Excessive oxalate intake can lead to the formation of kidney stones and digestive tract damage, and even death in extreme cases.

Dark green vegetables, potatoes, some spices, and medicinal mushrooms like Chaga also have high oxalate content. Cooking plant foods can help break down harmful compounds, but it may not necessarily lower oxalate content.

Castor beans contain one of the most toxic plant compounds known to humans, called ricin. Even a small dose, equivalent to a few grains of salt, can be fatal to an adult. In 2013, an attempt to assassinate Obama involved sending a letter containing ricin.

Lectins are a type of plant compound that can be extremely dangerous. Although ricin is the most toxic lectin, milder lectins in our food can still cause a range of health issues. The reason plant lectins can be problematic is because they bind to glycoproteins in our cells, which can lead to various health problems.

For example, ricin binds to a part of our ribosome used in protein synthesis, causing death even at very small doses. Undercooked kidney beans are also known to cause poisoning, which may result in vomiting and diarrhea, and possibly long-term effects such as stunted growth rate.

Lectins such as gluten can trigger severe stomach problems and inflammation in people with celiac disease, while peanut lectins have been linked to an increased risk of rectal cancer. Overall, it’s important to be aware of the potential dangers of lectins in our diet and take precautions to minimize our exposure to them.

In my view, humans are not simply omnivores, but rather facultative carnivores. Facultative carnivores, such as dogs, can thrive on a diet that is predominantly animal-based, but are also able to consume plant materials when necessary for survival.

Over the past three years, I have been healing from a chronic disease. During this time, the carnivore diet, popularized by individuals like Dr. Sean Baker and Mikhaila Peterson, gained prominence.

Numerous individuals suffering from severe autoimmune conditions, such as Mikhaila Peterson’s lifelong rheumatoid arthritis, have reported significant healing or complete cures upon adopting an exclusively animal-based diet.

While my health problems were not caused by veganism, I had tried it as an attempt to heal, only to experience an increase in health symptoms and noxious gas production.

However, upon trying the carnivore diet, I was amazed by how much better I felt, despite having already experienced an 80% improvement through other methods.

I encourage you to explore the zerocarb and carnivore subreddits, where you will find numerous success stories of individuals overcoming issues ranging from diabetes to panic disorder.

While humans have likely consumed plants throughout most of our history, I am not convinced that we need them. For those of us with chronic diseases, many of which are the result of poor metabolism, adopting a low-carbohydrate, animal-based diet that eliminates plant toxins may be beneficial.

Of course, I understand that few individuals will adopt such a diet unless they are already dealing with health issues. However, it is worth being aware of which plant foods contain the most toxins so that you can monitor your consumption of them.

I now consider meat as my primary food source, while viewing plants as either survival food or medicine with potential side effects.

If you’re healthy, you can consume many plants safely, and even indulge in less healthy ones occasionally. However, individuals with genetics from populations living closer to the equator may have better carb tolerance, but that doesn’t mean they aren’t facultative carnivores.

I follow a carnivore diet because I believe that humans are naturally adapted to consuming only meat. Here are some of the reasons why I believe this:

  • Our digestive system’s pH is acidic, like that of carnivores, rather than omnivores or herbivores.
  • Our small intestine is short, unlike that of herbivores or primate ancestors.
  • Ancient humans had high nitrogen content in their bones, indicating a diet rich in meat.
  • Nomadic Mongolians who consume almost entirely animal-based foods live longer than their city-dwelling counterparts, despite the lack of access to healthcare.

However, I do not advocate for consuming only muscle meat and water. Even carnivores like lions consume a variety of animal parts. Therefore, I practice a nose-to-tail diet that includes organ meats, bone broth, animal fat, and collagen protein from tendons and skin or a collagen supplement to ensure optimal nutrient intake.

Highest toxicity plants

In general, seeds are the most toxic part of a plant, followed by roots, stems, and leaves. This hierarchy makes sense since seeds are vital for a plant’s reproduction. Roots, stems, and leaves are involved in providing the plant with nutrients. Foods derived from these parts of plants include nuts, beans, grains, onions, potatoes, and other roots.

Fermenting, soaking, and sprouting can help reduce the toxicity of these foods. Soaking nuts and dehydrating them or sprouting them can greatly reduce harmful or nutrient-blocking plant compounds. Fermenting, on the other hand, may have been used by ancient humans to make plant foods more digestible by breaking down plant toxins with bacteria. There is even a gut bacteria called oxalobacter that may break down harmful oxalates found in plants.

However, not everyone has this gut bacteria, possibly due to overuse of antibiotics, so it’s important not to assume that you can consume kale smoothies without any negative effects.

Mid-tier toxicity in plants

Moving down the spectrum of plant toxicity, we arrive at fruits which, although they rely on animals to spread their seeds, may not necessarily be as beneficial to human health as previously thought.

One argument suggests that the addictive qualities of sugar, rather than nutritional value, are what make fruits attractive to animals. Additionally, many fruits contain polyphenols which are used to deter bugs from consuming them, but may not have significant long-term health benefits.

Furthermore, excessive consumption of carbs has led to metabolic dysfunction in many people, making fruit consumption a potential issue for those with blood sugar problems.

In essence, fruits are less likely to be toxic in terms of plant compounds, but their sugar content can pose problems for those with insulin sensitivity issues. However, if you do not have blood sugar issues, sweet fruits can be incorporated into your diet without causing harm.

Lowest toxicity plants

The least toxic plant-based foods are iceberg lettuce, which doesn’t have much nutritional value, and non-sweet fruits like squash, avocados, and coconuts (although some people may have issues with coconut). These fruits’ seeds and skin should still be avoided, but the flesh is generally low in plant toxins.

While it may not seem like there are many plant-based options left, it’s still better to consume them than processed junk food. However, there are concerns about trendy supplements and juice cleanses, as even herbivores don’t eat that many plants.

Instead, it’s recommended to rotate plant-based foods and focus on low-toxin options such as non-sweet fruits. For those in good health, moderate-toxicity foods can be tried in moderation, while high-toxin plants should be avoided unless they’re sprouted, soaked, or fermented.

If you’re interested in learning more about plant toxins, check out “The Plant Paradox” by Dr. Steven Gundry, who still promotes the consumption of plants. Dr. Gundry has a more lenient view on plant toxins compared to Dr. Saladino and the writer of this article.

You can also listen to a great podcast interview between Dr. Saladino and Dr. Gundry to get both the carnivore and omnivorous perspectives from experts who are knowledgeable about plant toxins.

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8 Myths of the Carnivore Diet

1) Causes colon cancer

The lack of fiber found in red meat has the potential to cause colorectal cancer.

While fiber has been shown to benefit colon health by helping to clear out the colon, some studies have suggested that consuming red meat may have the opposite effect and increase the risk of colorectal cancer. For example, a paper from Oxford found that eating red meat once a day could increase the risk of colorectal cancer by 20%.

However, it is important to note that epidemiological studies, like the one from Oxford, can have limitations, and it may be difficult to draw concrete conclusions from correlational data alone.

On the other hand, some research, including a study in rats, has suggested that certain components in red meat, such as bacon, may have a protective effect against cancerous growth, and that red meat could potentially be used to treat pre-existing tumors.

Overall, while the relationship between red meat and colon health is complex, there is currently no evidence to suggest that a carnivorous diet will necessarily have a negative impact on colon health. It is important to consult with a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle.

2) – Causes scurvy

One of the most well-known deficiencies associated with the carnivore diet is Vitamin C. This essential vitamin is necessary to prevent scurvy, a condition that has afflicted long-haul sailors for centuries. In severe cases, scurvy can lead to death, while milder symptoms include swollen gums and easy bruising. Despite being a disease of the past, scurvy still affects people today, with 128 cases reported in England in 2016. However, the good news is that we now know how to treat it.

While meat is often said to contain no Vitamin C, this is not entirely true. Fresh beef, for example, contains 2.5mg of Vitamin C per 100-gram serving, which is not enough to meet the recommended daily intake of 40mg. However, beef liver contains a much higher amount at 25mg per 100 grams, which can help cover your Vitamin C needs when added to your meat intake.

It’s important to note that Vitamin C has other functions besides preventing scurvy, including its role in glucose metabolism. By following a meat-based diet, you’re essentially taking this task away from Vitamin C, which can have an impact on your overall health. Although there are no official recommended dietary allowances (RDAs) for carnivore diets, it’s worth considering that Vitamin C requirements would be lower. Despite this, there’s plenty of evidence that people can thrive on a meat-based diet alone, as seen in the Inuit population who eat only occasional plants found in a Caribou’s stomach.

3) Lack of phytochemicals

The reason why dieticians recommend eating a variety of colorful fruits and vegetables is because of their abundance of phytochemicals. These non-nutritive compounds are claimed to have various health benefits, including longevity, hormone support, and reduced inflammation. However, since phytochemicals are exclusive to plants, following a carnivore diet limits one’s access to these compounds.

While the idea of plants having noble intentions may be appealing, the reality is that plants are designed to protect themselves from predators. In addition, our biology is optimized for digesting and absorbing meat, not plants. Phytochemicals may have some medicinal uses, but they cannot be considered a cure-all. Furthermore, some phytochemicals have unwanted side effects in humans, such as isoflavones in soy products, which act as hormone disruptors.

Interestingly, grass-fed meat and milk are sources of various plant-exclusives, including terpenoids, phenols, carotenoids, and antioxidants. This is due to the fact that ruminants digest plant matter, which makes the plant nutrition bioavailable to us. Thus, it is possible to obtain phytochemicals from animal products without the accompanying toxins and indigestible fiber found in plants.

4) Too much protein can decrease life expectancy

We won’t delve into the intricacies of the kidneys just yet, as the topic at hand is slightly more complex. In recent years, protein has received criticism for its ability to activate the anabolic switch, specifically the MTOR pathway associated with cell growth and replication. While MTOR can be beneficial for muscle growth, excessive activation has been linked to cancer, leading many diets to recommend minimal protein intake for preventative purposes.

However, the link between protein and mortality is weak, and MTOR also plays a critical role in natural tissue repair. Labeling the anabolic switch as a carcinogen is an overreaction. A carnivore diet, which activates MTOR through the amino acid leucine, still pales in comparison to insulin’s activation, which lasts three times as long. Insulin is still present in a zero carb diet, but it’s counterbalanced by the suppressive effects of glucagon.

Moreover, protein is crucial in preventing muscle breakdown, especially as one ages. The notion that this macronutrient, a staple in our evolutionary diet, is detrimental to health is unfounded. It’s essential to balance out feasting with fasting to avoid overstimulating MTOR, a concept that aligns well with the carnivore diet, which is highly satiating and doesn’t spike blood sugar. Therefore, the MTOR issue is already addressed in the diet.

5) Saturated fats clog your arteries

Navigating the subject of cholesterol can be tricky since it has been linked to heart disease, the leading cause of death in the UK, yet it also plays a crucial role in forming precursor compounds like testosterone and cortisol. Saturated fat has been scapegoated due to its effect on increasing LDL cholesterol, the supposed culprit behind arterial damage.

However, there is no concrete evidence linking saturated fat to heart disease, and the association doesn’t equate to causation. Moreover, there are several reasons why saturated fat should be redeemed. For instance, it can reduce mortality caused by high cholesterol, and it’s resistant to oxidation and doesn’t contain sugar, unlike processed foods that are notorious for causing arterial plaques.

Saturated fat also boosts HDL, which acts as the cleanup crew and is considered a healthy form of cholesterol, just like exercise. The notion that LDL is bad is an oversimplification since there are two types: small and dense or big and fluffy. The latter is harmless, but the former can get wedged into tight spaces and cause plaque. Interestingly, VLDL is increased by insulin resistance and not the type of fat.

To avoid relying on the gospels of diet gurus, it’s essential to do your research on this complex topic. In conclusion, there’s no substantial evidence linking saturated fat to heart disease, but seed oils should be a cause for concern.

6) Destroys your kidneys

A high protein intake has been linked to impaired kidney function and kidney stones, in addition to its association with the MTOR pathway. The belief that protein intake is detrimental to kidney health has been circulating for a long time. However, there is not enough evidence to support this claim in healthy kidneys, despite the potential mechanism for such an effect. Protein leaking into urine is one of the first signs of kidney damage, but it does not necessarily imply a causal relationship between high protein intake and kidney problems.

According to a 2005 review, “while protein restriction may be appropriate for the treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons.” It is therefore reasonable to assume that the body is capable of handling high amounts of protein, a food source that has been part of human evolution for a long time.

In conclusion, protein restriction is necessary for people with pre-existing kidney disease. However, there is no harm in consuming high amounts of protein for individuals with healthy kidneys.

7) Decreases thryoid

One of the concerns with a ketogenic diet is that it can lower T3, a compound that powers the metabolic rate. A decrease in T3 can lead to lethargy, insomnia, and weight gain, and some have suggested that a low carb diet puts the body into a state of hypothyroidism or “starvation mode”, making it unsustainable over the long term.

However, there is a significant difference between the effects of ketosis and hypothyroidism. In hypothyroidism, T3 decreases while T4 increases, indicating that the body is responding to the lack of T3 by increasing T4. In a ketogenic diet, T3 decreases while T4 remains the same, suggesting that the body has already adapted to the new demands.

Moreover, ketosis increases sensitivity to T3, meaning that the body requires less T3 to perform the same functions. There is no evidence that ketosis meaningfully lowers the metabolic rate. Since the ketogenic diet operates on a different fuel system to glucose, the markers are changed.

It has been suggested that intermittent carb cycling may help raise leptin levels, which can boost T3 numbers, but this remains theoretical.

In summary, while a ketogenic diet may decrease T3, it also increases sensitivity to T3, which could even be beneficial for those with hypothyroidism.

8) Is a leading cause of global warming

The argument frequently made by plant-based advocates that livestock farming is a significant contributor to climate change is flawed. The claim that cows are causing droughts and taking up land that could be used for sustainable crops is not based on accurate data. The infographic from Meatless Monday stating that a ¼ pound burger requires 10 bathtubs of water is misleading. Most of the water used in beef production is rainfall, which would still hit the ground if cows were removed from the equation. Agriculture already takes up 70% of the world’s fresh and ground water, so it’s not a matter of diverting water from one use to another.

The claim that the livestock sector produces more greenhouse gases than the entire transport sector is based on incomplete data. Methane, which is belched by cattle, is the main culprit, but it has a short life cycle and is broken down after ten years. Also, cattle raised in regenerative pastures can sequester carbon in the soil and be a net negative on carbon emissions.

Comparing direct emissions from livestock and transport shows that livestock is responsible for only 5% of emissions, while transport is responsible for 14%. Furthermore, 70% of current agricultural land is suitable for livestock and wild animals, not for producing crops, so converting grazing lands to crop production is not a feasible solution.

Ruminants, such as cows, have played a crucial role in the ecosystem throughout human history, and the notion that they are solely responsible for climate change is unfounded. On the other hand, the proposed alternatives have only existed since the agricultural revolution 10,000 years ago.

The claim that livestock is a significant contributor to climate change is based on flawed data and flashy infographics. It’s time to move beyond this myth and have a more nuanced conversation about the environmental impact of different food production methods.

Conclusion

The carnivore diet was the primary food source for our paleolithic ancestors encompassing the majority of human existence. Red meat was undoubtedly a staple food item, as evidenced by the near-extinction of megafauna due to our hunting practices. This fact is at odds with the current notion that meat is unhealthy. However, specialized biological adaptations don’t simply disappear over a few thousand years because humans began to consume more plant-based foods.

Humans have always been meat-eaters, and a carnivore diet is likely one of the healthiest options available. Research supports this claim, with ample evidence pointing to the detrimental effects of seed oils and sugar, but no compelling data indicating that red meat itself is harmful, aside from weak correlations. Until new evidence arises to the contrary, there’s no reason to assume that a carnivore diet has any negative health consequences.

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What to consider when starting the Carnivore Diet.

Are you thinking about trying a carnivorous diet? Perhaps you’re aiming for weight loss, seeking relief for an autoimmune condition or a gut or skin issue, or looking for a low-carb diet that can improve glucose control, minimize cravings, and promote compliance. Humans have been consuming animal products throughout our evolutionary history, and there is a persuasive argument that animal hunting played a role in the growth and complexity of our brains. Analysis of collagen samples from Neanderthals and Homo sapiens reveals that they were carnivores, with nitrogen isotope levels in their bones exceeding those of other carnivorous animals like hyenas. This suggests that our ancient ancestors consumed a significant amount of animal products.

Compelling evidence suggests that a carnivorous diet is the true ancestral human diet and the most beneficial way to maintain good health and longevity. Some may have heard claims that consuming only animal products or following a ketogenic diet can lead to scurvy or kidney damage, but these are unfounded. In reality, animal products contain vitamin C, and fresh meat can cure scurvy. Eating animal products from nose to tail provides sufficient vitamin C and poses no harm to your kidneys, liver, or heart. This dietary approach can, in fact, improve your overall health. A significant advantage is weight loss, as obesity can cause inflammation, and shedding weight can result in improvements in blood pressure, insulin sensitivity, inflammatory markers, and overall well-being. Animal products are nutrient-dense and satisfying, making it easier to lose weight without feeling hungry while obtaining more bioavailable nutrients than many other diets. This way of eating is not so much a “diet” but a lifestyle change that does not involve depriving oneself of food. By consuming animal products from nose to tail, you are consuming the most nutrient-rich and bioavailable foods available.

Following a carnivore diet can have a profound positive impact on your mood, energy levels, libido, and alleviate conditions such as fibromyalgia, arthritis, and autoimmune diseases. This lifestyle change can be highly restorative. While a basic carnivore diet involves solely consuming animal meat and avoiding plants, there is a more diverse and nutrient-rich approach that is more sustainable. This is known as a nose-to-tail carnivore diet, which includes high-quality grass-fed red meat, organ meats, connective tissue rich in collagen, and consideration of the fat-to-protein ratio. Most carnivore diets consist of animal products without any plants, such as fatty cuts of meat, seafood, animal fats like butter, tallow, or suet (beef kidney fat), and for some individuals, dairy products. Although this topic is vast, and it cannot be fully covered in a single blog post, the evidence gathered from thousands of individuals who have followed a carnivore diet clearly indicates that it can be an excellent way to shed body fat and reverse autoimmune diseases.