We have heard many times that eating plant based foods is healthy and plant based diet or vegans is perhaps one of the most healthiest diet of all diets. We have heard from dieticians, nutritionists, doctors, radios, tv shows and health magazines and even newspapers, mentioning that eating vegetables is good for us. The question is, how much truth do we know about plant foods?
Me myself, has also been advocating and promoting eating organic whole vegetables and fruits to most of the people I meet, including my clients as well. Is it fully beneficial or is there any bad in eating plant foods? I do know that there will be some vegans and vegetarians who would blast me for writing this post today. Bear in mind, that I have no grudge nor any ill feelings for vegans nor vegetarians. There are certain groups of vegans and vegetarians who eat and live in peace and not bothering anyone at all. These people are nice, peaceful and mind their own business. There are also groups of vegetarians who is against the ethics of animals slaughter and various spiritual and religion concerns. Whatever it is, my intention in this post, is to share out some truths about plant based foods, based on scientific research which came across my readings and findings.
Now, for majority of you reading this post, you will most likely be confused of the information even though with proven scientific studies. For me, over the last decade, I have my own doubts about plant based foods, such as grains and even high goitrogens levels found cruciferous vegetables and soybean. But that would not be the main concern (goitrogen) for vegetables except soybean. I would not be surprise if any of you find it shocking with information revealed in some of the studies done by various researchers or scientists, but ask yourself this question, "How do plants protect itself against invaders when it is harmed or eaten?" No one seemed to ask this question ever. As for animals, our ancestors @ caveman primary risk is mainly fangs, claws, sharp sabertooth, etc. While hunting for a meal, our great hunter gatherers had no choice but to face this risk of being eaten or attacked by the targeted preys.
Whichever diet or food groups which you are currently eating or favor, it doesn't really matter. I hereby provide you the pro's and con's of plant foods and you can decide on your diet plan.
Micronutrients of plants compared to animals foods:
Vitamin A - 12 to 24 times more bioavailable in meats
Vitamin B1, B2, B3 and B6 - Animal foods are best sources
Vitamin B12 - Not found in plant foods
Vitamin C - Plants has the advantage over animal foods
Vitamin D - Not found in plant foods
Vitamin E - Very low in animal foods
Vitamin K1 - Found in both plants and animal foods.
Vitamin K2 - Not found in plant foods.
Iron - Heme (animal) iron is 8 times more bioavailable then non-heme iron. Plant contain compounds which interferes with iron absorption.
Calcium - Plant contain compounds which interferes with calcium absorption.
Selenium - Some plants contain toxic levels of selenium
Iodine - Some plants contain goitrogens which interferes with thyroid functions.
Zinc - Plant foods are low in zinc.
ALA/AA - Found in both plants and animals
EPA/DHA - Not found in plant foods. Approximately 5% of less of ALA can be converted into EPA. Meanwhile, conversion of ALA into DPA is even lower.
Fiber truths:
- Reduces appetite (Add bulk during foods absorption and digestion, thus making one feels 'fuller')
- Reduces LDL (So called 'bad cholesterol')
- Soluble fiber reduces glycemic index by 10-20% (But, there are other ways to reduce glycemic index apart from fiber)
- Fibers cannot digest/metabolize in GI tract and unable to use as nutrient. Bacterias assist to ferment and break down fibers but producing gasses @ fart.
Antioxidants:
Vitamin A
Vitamin C
Vitamin E
Carotenoids - E.g Beta Carotene, Lycopene
Polyphenols - E.g Quercetin, Resveratrol, Anthocyanins, Isoflavones
Check this out.
"Unlike the traditional vitamins, phytochemicals as dietary components are not essential for short term well-being, and whereas the body has specific mechanisms for the accumulation and retention of vitamins, in contrast, phytochemicals are treated as non-nutrient xenobiotics (foreign substances that shouldn't be there) and metabolised so as to eliminate them efficiently. "
Crozier A et al. Nat.Prod. Rep., 2009, 26,1001-1043
Glucosinolate + Myrosinase = ISOTHIOCYNATES (Sulforaphane)
Note: When a cruciferous vegetable is cut or chewed, both glucosinolate and myrosinase are combined together and form ISOTHIOCYNATES. Also, when you cook or freeze the cruciferous vegetable, glucosinolate will be reduce to 50% and almost killed off myrosinase. What happen then? Bacterias in the gut will act on glucosinolate and convert them into sulforaphane, which your body absorb around 75%. Glutathione will then get rid of sulforaphane within 3 hours as part of the elimination process. Now, question is, what's the potential side effects? Please see below.
- Poison mitochondria
- Inhibits microsomal enzymes
- Generates reactive oxygen species (ROS)
- Interferes with thyroid iodine absorption (goitrogens)
- Disrupts epithelial barriers
- Depletes glutathione levels
- Kills healthy cells
References:
Milner SE.J. Agric. Food Chem. 2011;59:3454-3484
http://pubs.acs.org/doi/abs/10.1021/jf200439q
Zhang Y and Callaway EC 2002. Biochem J;364(Pt 1):301-7
http://www.ncbi.nlm.nih.gov/pubmed/11988104
Solanaceae (Night Shades)
-Eggplant
-Tomatoes
-Potatoes (4th most important food crops in the world, grown in 149 countries)
-capsicum
-chilli peppers
Glycoalkaloids (Benefits)
- Cancer cells apoptosis (animal studies only)
- Antiviral and antibiotics properties
- Possible anti-inflammatory properties
Note: No human studies involved
What is the functions and side effects of Glycoalkaloids? (How does potatoes protects itself from invaders?)
- Pesticides
- Burst membrances open by binding tightly to cholesterol
- Potatoes glycoalkaloids (alpha-solanine & alpha-chaconine) are the most potent and found in skins.
- Tomatoes glycoalkaloids are very low in fresh tomatoes
- Eggplants glycoalkaloids is even milder.
- Cell membranes disruption and cell death
- Liver toxicity
- Inteference with membranes calcium transport
- Single does of 1.25mg/kg caused nausea and vomiting
- Light, heat, sprouting can increase the levels of glycoalkaloid contents.Peeling potatoes skins virtually removes all of them.
References:
Friedman M. 2002. J.Agric Food Chem 2002;50:5751-5780
http://www.ncbi.nlm.nih.gov/pubmed/12358437
Friedman M. 2006. J.Agric Food Chem 54;23:8655-8681
http://www.ncbi.nlm.nih.gov/pubmed/17090106/
Mensinga TT 2005. Potatoes glycoalkaloids and adverse effects in humans: regul tox Pharm 41:66-72
Bear in mind that these references are only some of what I can find in the archives of Department of Agriculture and Food Chemistry journals. Do note that some of the symptoms of glycoalkaloid toxicity includes gastrointestinal disturbances, vomiting, diarrhea, abdominal pain, then followed by neurological disorders at higher doses, low blood pressure, fever, rapid weak pulse.
Meanwhile, acrylamide and acrolein are formed when heating process is involved for potatoes. Both these substances are toxins and carcinogenic, usually formed with cooking temperature of 120 degrees celcius. Think of french fries, potato chips, coffee, pastries, biscuits, breads, etc. Typical french fries contain about 16-30% of acrylamide, while coffee has 13-39%. Meanwhile, don't forget about lectins found in potatoes, which is largely found in grains too.
I know after reading the studies links and this post, you must be asking? No fast foods, no junk foods. And no whole vegetables and plants too? What to eat then? Well, from my honest point of view, most plants or vegetables have tons benefits and nutrients. But, some of them also contains anti-nutrients and damaging effects to our health and body. Hence, the term, 'double-edged sword'. Most people doesn't even realized that approximately 80% of plant foods have indigestible proteins. Meaning, human GI tract unable to digest and use the protein in most plant foods as amino acids due to binding of the cellulose which our body inability to break it down for proper assimilation. I strongly believe there is a reason why, we were evolved as primarily meat eaters since our great ancestors have evolved since more then 2 million years ago.
A lot of vegans and vegetarians who is generally healthy, could turn out to be that most of them consume whole foods and avoiding eating processed foods. But, that doesn't mean that plant foods is what they really are (totally healthy and beneficial), but simply they aren't (not processed and crap foods). My final verdict, eat your organically grown whole vegetables and fruits with your favorite eggs and meats (of course free range and grass fed). The key here, is to eliminate as much processed/fast foods as possible, meaning, eat real foods. Almost everyone is eating high sugar, high crap diet day in day out for years and decades.
I know after reading the studies links and this post, you must be asking? No fast foods, no junk foods. And no whole vegetables and plants too? What to eat then? Well, from my honest point of view, most plants or vegetables have tons benefits and nutrients. But, some of them also contains anti-nutrients and damaging effects to our health and body. Hence, the term, 'double-edged sword'. Most people doesn't even realized that approximately 80% of plant foods have indigestible proteins. Meaning, human GI tract unable to digest and use the protein in most plant foods as amino acids due to binding of the cellulose which our body inability to break it down for proper assimilation. I strongly believe there is a reason why, we were evolved as primarily meat eaters since our great ancestors have evolved since more then 2 million years ago.
A lot of vegans and vegetarians who is generally healthy, could turn out to be that most of them consume whole foods and avoiding eating processed foods. But, that doesn't mean that plant foods is what they really are (totally healthy and beneficial), but simply they aren't (not processed and crap foods). My final verdict, eat your organically grown whole vegetables and fruits with your favorite eggs and meats (of course free range and grass fed). The key here, is to eliminate as much processed/fast foods as possible, meaning, eat real foods. Almost everyone is eating high sugar, high crap diet day in day out for years and decades.
Illness does not appear suddenly. It develops from small daily sins against nature. When enough accumulate, illness appears. ~ Hippocrates
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