In today's health-conscious society, the debate between plant-based and animal-based diets is ever-present. One key area of contention is the role and value of animal proteins. This blog post highlights my learnings from this teaching by Dr Zach Bush MD and aims to shed light on why meat and dairy proteins may not be the best sources of nutrition, and how plant-based proteins can provide a more efficient and healthful alternative.
Understanding Protein Biodiversity
Proteins are the building blocks of life, composed of long chains of amino acids. There are 22 amino acids, eight of which are essential, meaning we must obtain them through our diet. While it is often believed that animal proteins are superior because they contain all essential amino acids, this view overlooks the broader picture of protein biodiversity.
Animal proteins are indeed complete proteins, but they lack the variety, fibre and nutrition value of plant-based proteins. The human body can produce over 400,000 different proteins from amino acids (this is how babies are created), creating a vast and intricate proteome. This process of protein synthesis is highly efficient when sourced from plant-based amino acids, which are easier for the body to utilise and digest.
Digestibility and Transit Time
One critical factor in protein digestion is transit time, or how long food takes to move through the digestive system. Animal proteins, due to their dense structure, have a transit time of about 14 hours, which is significantly slower compared to plant proteins, which move through the intestines in approximately 90 minutes.
This slow transit time of animal proteins, and excessive protein consumption, can lead to digestive issues and putrefaction in the colon, causing harmful byproducts like ammonia and hydrogen sulfide. These substances create an acidic environment, which can damage the gut lining and lead to leaky gut syndrome and immune system dysfunction. A "leaky gut" allows toxins and microbes to enter the bloodstream, increases systemic inflammation, and promotes food intolerances, allergies, autoimmune conditions and more (read Fiber Fuelled by Dr Will Bulsiewicz for more on this topic).
Protein for Energy?
A common misconception is that proteins themselves provide energy. In reality, the body converts proteins into glucose for fuel through a process called catabolism. This process is highly inefficient and produces nitrogen as a byproduct, which the body then expels as urea. This conversion process also generates noxious waste that can burden the kidneys and contribute to inflammation.
Protein provides amino acids?
Interestingly, the primary source of amino acids is not from the consumption of animal protein, but glucose derived from complex carbohydrates in our diet. Our body's cells also create them. Through the citric acid cycle, glucose is converted into amino acids, which then form the proteins our bodies need. Evidence of the importance of consuming a diet rich in complex carbohydrates, as they provide a more sustainable and efficient means of meeting our protein needs.
The Role of Epigenetics
Epigenetics is the study of how environmental factors influence gene expression. Our dietary choices can significantly impact our health by affecting how our genes express themselves. For example, a high-protein diet from animal sources can lead to inflammation and other health issues, while a balanced diet rich in plant-based proteins can promote better health and longevity.
The body requires only 20-40 grams of dietary protein daily (about 10% of our caloric intake) to function well. Excessive protein, particularly from animal sources, can lead to vascular inflammation and other health problems. The average "Westerner" consumes far more protein than necessary, primarily from animal sources, which can clog the bowels and contribute to a host of digestive and metabolic issues.
Historical Context and Modern Dietary Patterns
Historically, meat consumption was minimal and often reserved for special occasions. Most traditional diets were predominantly plant-based, providing ample complex carbohydrates and minimal animal protein. This dietary pattern contrasts sharply with modern diets, where animal protein often features in every meal.
Animals like racehorses and livestock build their muscle mass from plant-only diets. This fact challenges the notion that meat is necessary for building muscle in humans. Instead, it highlights the efficiency and sufficiency of plant-based nutrition in supporting robust health and physical development.
The Health Implications of Excessive Animal Protein
Research has shown that excessive consumption of animal protein can have serious health consequences. For instance, Dr. T. Colin Campbell's work identified a link between high protein intake and cancer. Additionally, high-protein diets can lead to the production of trimethylamine-N-oxide (TMAO). This is a liver-burdening compound produced via specific gut microbes, and is associated with cardiovascular disease. L-carnitine, found in red meat, is one of the main catalysts for the production of TMAO.
Embracing Plant-Based Proteins
Our fuel should largely come from complex carbohydrates, some healthy fat, and a little protein. Plants are an ideal choice—nuts, seeds, whole grains, fruits, vegetables, legumes, beans, organic soy foods (tempeh, tofu, edamame) and mushrooms! Mushrooms contain a diverse array of amino acids and are advanced compared to meat, fruits, and vegetables. Their complex proteins promote a shift in gut microbiota diversity, thus supercharging gut health. That's why I love Superfeast tonics so much! These beauties are a big ally in a gut-loving diet - no need to cook mushrooms for dinner each day (although this is an epic idea too!), simply slip some potent mushroom powder into any drink or meal.
As Dr. Zach Bush aptly put it, "We really screwed up our messaging on proteins." He believes nutrition should be seen as energy and creativity in the body, not confined by outdated notions like "calcium for bones" or "meat for muscles." These old belief systems limit our understanding and keep us boxed in.
Stress to our body equates to adaptation potential. Human life could be vastly different if we aligned and integrated ourselves with nature, obtaining our electrical energy from food through a co-creative relationship with the earth, rather than mere consumption (we humans are wrecking the planet with this way of being!!!).
A New Perspective on Nutrition
In conclusion, while animal proteins are often touted as superior, they come with significant drawbacks, including difficult digestion, inefficient energy conversion, and potential health risks. On the other hand, plant-based proteins offer a diverse, efficient, and healthful alternative, providing adequate protein without the associated risks of animal proteins.
Personally, I have not paid any mind to my protein intake in 6 years of plant based eating, and have never had issues with protein deficiency, or any other deficiency. Never in my nursing career have I come across a case of protein deficiency, and there is no such thing as the "protein deficiency ward" or the "I ate too much fruit ward" in the hospital.
It’s time to step out of the old paradigms and embrace a more holistic, plant-centered way of nourishing our bodies.
Comments