Tag: vegetables

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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.