Protein and Processed Plant-based Foods

Many vegan diets, or more plant-based diets, also promote consuming a diet that is majority composed of whole foods. Whole foods meaning foods that are minimally processed, and contatin no additives or other artificial substances. While there of course is nothing inherently wrong with whole foods, there are some issues that can arrise when one who is practicing an animal product free diet removes processed forms of plant-based protein from their diets. Examples of these include protein powders, mock-meats, mock-cheeses, even occasionally tofu is deemed as too processed to be considered a whole food. Whole food plant-based protein options include beans, lentils, peas, and nuts. Unfortunately, diets solely consisting of whole foods can lead to several problems.

1. Inadequate protein intake.

Trends have arisen where those who limit themselves to a whole-food vegan diet have difficulty getting adequate protein, which is problematic as proteins are essential for biological function. Proteins are a building block of our bones, muscles, other vital organs, and blood. It is also essential to the production of enzymes, hormones, and to build and repair tissues. Eating too little protein can lead to amino acid deficiencies, muscle loss, lowered immune function, and slow recovery in injury and illness.

2. Bloating and Indigestion.

Not including more processed plant-based proteins can lead to a diet that is extremely high in fiber. This can lead to serious bloating, stomach distension, gas, and cramping. These issues can be uncomfortable for many, and debilitating for others.

3. Excess calorie intake.

Protein is one of the most filling macronutrients, and underconsumption of protein can lead to eating more calories than one needs in a day, leading to positive energy balance and weight gain.

These common issues could be easily avoided with some incorporation of the previously mentioned more processed plant-based protein sources. A general misconception has arisen over the years that processed means unhealthy, which is simply not always the case for many processed foods. Processed foods are best limited in consumption if they are high in fat and added sugars, and low in fiber and protein. This clearly does not apply to protein powders, mock-meats, or tofu. Additionally, if a food is FDA approved, any included additives have been tested and controlled for consumer safety. Incorporating some level of processed plant-based proteins into one's diet can help to avoid the previously mentioned issues, as well as make it easier to stick to a plant-based diet!

3 Reasons Why a Low-fat Diet may not be Right for You

There has been a general trend over the last several decades wherein the populace and nutrition based media propogates low-fat diets, demonizing fats and portraying a low-fat diet as the key to weightloss, this is followed a few years later by a switch to a focus on low-carb diets, again followed by a switch back to low-fat after another few years, etc. In this blog post, I will focus on the low-fat diet, and why "the fat you eat" is not necessarily "the fat you wear."

1. Lack of evidence.

There is a general lack in evidence that a low-fat diet is superior in regards to weightloss. The same can be said for low-carb, according to a 2014 meta-analysis done by Johnston et al., that found no statistically significant differences in weight lost across low-fat and low-carb dieters, leading to a conclusion that if either leads to a reduction in caloric intake, they will lead to weightloss. While fats are the most calorically rich macronutrient, they are a slower releaser of energy that can keep one feeling full for a longer period of time, which can often lead to a balancing out in caloric intake.

2. Poor nutrient absorption.

Many nutrients aren't adequately absorbed when an individual is not consuming enough fats, and this can be a risk of a low-fat diet if one is not careful. Fats are essential building blocks for many molecules and are important for the absorption of fat-soluble vitamins A, D, E and K and carotenoids. Deficiencies in these micronutrients can lead to issues in eyesight, bone and muscle damage, as well as poor cardiovascular health.

3. Unsustainability.

Low fat diets are also notoriously difficult to follow long term, as good flavor often hinges on the use of fats in foods, and therefore is not generally a sustainable diet for many people. Often, with regards to weightloss, the media advertises many "quick-fix" diets like the low-fat diet that an individual will only have to follow for a set, usually short, period of time and once they have lost their desired weight can, in theory, return to their previous way of eating. This more often than not leads to yo-yo dieting, wherein one will gain lost weight back then go on a other quick diet, then gain that weight back once again. Because of this, health professionals generally recommend making a change in diet that will be a permanent one, which necessitates that that diet be one an individual can follow long term or indefinitely.

To elaborate on that last point, if a lower fat diet is one that works for you, and it is sustainable, then it might be a viable option. The choosing of an adequate diet for weightloss, maintenance, or general health-improvements has to be decided on an individual basis, as what works for one may not work for others. However, to reiterate, there is no evidence that a low-fat diet is superior to others. In addition, if one is not carefully observing to ensure that they have adequate fat intake, it can lead to nutrient deficincies. These are all important to consider when deciding what sorts of dietary changes are right for you.

Sources cited:

Johnston BC, Kanters S, Bandayrel K, et al. Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults: A Meta-analysis. JAMA. 2014;312(9):923–933. doi:10.1001/jama.2014.10397

Five Issues with the 80/10/10 Diet

80/10/10 is a diet first suggested by Douglas Graham, which recommends that one's daily macronutrient intake should be composed of 80% carbohydrates, and only 10% of each protein and fat. It is generally a diet that is very high in fruit, some vegetable foods, often these are suggested to be consumed in their raw form, and there is no calorie restriction (high calorie goals are suggested, for women it suggests ~2,500 or more). It has been taken up with a significant amount of popularity within the vegan community, but it is unfortunately highly problematic and unhealthy.

1. Inability to absorb nutrients.

Many nutrients aren't adequately absorbed when an individual is not consuming enough fats. Fats are essential building blocks for many molecules and are important for the absorption of fat-soluble vitamins A, D, E and K and carotenoids. Deficiencies in these micronutrients can lead to issues in eyesight, bone and muscle damage, as well as poor cardiovascular health.

2. Proteins are essential for biological function.

Proteins are a building block of our bones, muscles, other vital organs, and blood. It is also essential to the production of enzymes, hormones, and to build and repair tissues. Eating too little protein can lead to amino acid deficiencies, muscle loss, lowered immune function, and slow recovery in injury and illness.

3. Weight gain.

There is a general misconception within the 80/10/10 literature that if one is eating low fat, it is impossible for them to gain fat, hence the lack of calorie restriction. However, when the body receives more calories than it needs in a given day, even if the source of those calories are carbohydrates, the excess energy from these carbohydrates are converted into fatty acids, and stored as fat in adipose tissue.

4. Bloating and Indigestion.

If it is not already obvious, this is a diet that is extremely high in fiber, and as there is general encouragement to eat a higher amount of calories, an excess of food. This can lead to serious bloating, stomach distension, gas, and cramping. These issues can be uncomfortable for many, and debilitating for others.

5. Obsessive Calorie and Macronutrient Tracking.

As this diet has very specific macronutrient guidelines, it requires that one understand and track the exact composition of their daily food intake. While there are certainly many that can count calories and macros daily without psychological issue, this is not the case for everybody when on any type of restrictive diet, and this combined with the aforementioned issues can make the onset of disordered eating symptoms more likely.

Altogether, the 80/10/10 diet is not one that I would recommend. Fats and proteins are vital for human function, and this combined with the highly restrictive nature of the diet make it a poor choice for those looking to improve their health.