No. 3 | To Meat or Not to Meat
Vegetarians and vegans struggle to consume enough nutrients, while meat agriculture destroys the planet. Is there a healthy compromise?
The discussion of vegetarianism raises - in my mind- some important questions about lifestyle priorities. Does health take precedence over values, or should we heighten our values and supplement to achieve health? Why have our values changed over time regarding certain dietary choices, and have we placed too much trust in the medical establishment to determine our food choices? Having spent over a year scrupulously evaluating different foods’ nutrient profiles and their effects on my own biology and the planet, I’ve started to form my own philosophy on my values in regard to meat consumption, vegetarianism and veganism.
The Protein Problem
There appears to be collective aversions and attitudes towards animal proteins that span back millennia - think Hinduism, Judaism and Islam. Since societal awareness of certain horrific farming methods and environmental consequence have become mainstream, such aversions have entered the western consumer conscience and become embedded in our dietary ideology. Vegetarianism and veganism are ever increasingly popular lifestyle choices, choices made, in my opinion, on good intentions, but with bad science. One only has to look at India’s towering Diabetes (15% of all adults) and Prediabetes (6% of remaining adults) statistics to know that a diet that is vastly deficient in protein* and high starches - due to the very high vegetarian population - leads to such metabolic ailments. India’s diabetes rate is actually higher than in the USA (11.5%), which is a diet heavily composed of refined sugars, high fat (with high Omega-6 to Omega-3 ratio). This could however be due to America’s ease of accessibility pharmaceuticals that stave off the transition from pre-diabetes to diabetes.
I do want to caveat the above, however; it is very possible to consume sufficient protein on a vegetarian or vegan diet, it’s more of a quantity issue. Plant foods have less bioavailable (ability to extract nutrients during digestion) protein and are usually not complete proteins (contains the 9 essential amino acids). This means a combination of variety and high quantity is required, especially if you add in goals such as muscle building and weight loss. These quantities can become hard to consume or simply too expensive - which is the case in a lot of India.
India is an extreme example of a vegetarian culture, but I have used it to highlight the baseline metabolic issues associated with a protein deficient lifestyle - it’s unfair to compare the western vegetarian diet with that in India. In the UK and USA we have less of an aversion to protein, and through public health direction there’s been plenty of guidance on the importance of protein consumption when on or transitioning to a vegetarian or vegan diet. With that said, see below some info on non meat protein sources;
Eggs: The master protein. Nature’s perfect protein package. Complete and nearly 100% bioavailable. Crammed with micronutrients.
Fish and Seafood (for the pescatarians): A superlative source of protein. Complete protein, highly bioavailable and loaded with essential micronutrients, healthy fatty acids and more. The only con is Mercury content in larger fish.
Dairy: All complete proteins, frequently full of probiotic bacteria that contribute to a healthy gut. Very bioavailable and great for muscle building. Overconsumption can lead to intolerances and the energy density can cause weight gain in those who over consume.
Soy (Tofu, Milk): Good bioavailability. The only complete plant based protein. Lacking in other nutrients that meat and fish foods provide but this can be made up elsewhere in the diet. Soy mimics Oestrogen in the body and can cause hormonal disruption with high consumption.
Lentils: Not great bioavailability. High in fibre and other micronutrients but unfortunately not the magic protein source many make it out to be. Nor is it a complete protein.
Nuts: High in protein (but not complete) and high in healthy fatty acids. Also high in other essential nutrients, especially Brazil nuts. Extremely energy dense so can cause weight gain with over consumption. Frequently allergenic.
Other grains, pulses, fruit and veg: Bioavailability is generally low. If you opt for a raw vegan diet you need to consider quantity, variety and the inclusion of nuts.
Morality of Meats
Peter Wollheben’s The Hidden Life of Trees, has forced me to reconsider my idea of what constitutes a conscious, sentient being. After finishing the book I was certain that eating a plant is as morally questionable as eating a cow. Furthermore, in Rob Percival’s The Meat Paradox, Percival explains how it was the introduction of meat to our ancestors’ diets that caused the rapid expansion of our brains, which led to the ability to empathise with the animals we consume, a cognitive feature birthed in newer parts of the brain. It appears our ability to communicate and empathise with animals has forced us to neglect the more complex and ‘hidden’ consciousness that flows through the quieter and greener inhabitants of our world.
The science and anecdotal evidence is quite clear. We are omnivores. And good quality meat provides - especially in young children - a nutrient dense, high protein and high fat food that helps develop our jaws ( Unmodernised Tribal communities across all Continents who consume hunted meats develop wider jaws and perfectly straight teeth without orthodontics), brains, muscles, bones and skin (and more). Any evidence suggesting we are herbivores is usually pushing an agenda - we are very much designed to consume both plants and meats.
Environmentally, meat production is a nightmare. Concentrated Agricultural Feeding Operations (CAFOs (Factory Farms)) and even pasture raised cattle produce vast quantities of CO2 and Methane compared to plant crop, and use far more land. Even a big meat-eater such as myself shouldn’t try to dismiss such things. Avoiding meat for moral or environmental reasons is extremely valid. The only reason which is not valid is health (unless meat causes certain unwanted symptoms/allergy/other medical conditions). The notion that good quality beef, poultry and even pork, unaccompanied by preservatives and additives, is unhealthy for you in moderation is ludicrous.**
My loyalty to meat is very much health driven. High quality, pasture raised beef is my main protein source and has been since dealing with my chronic health issues. It’s provided a lot of healing power - and I’m not quite ready to deprioritise my health just yet. Although, with every day that passes and with every book on agriculture and personal experiences in nature, my empathy for other sentient beings grows and I’m profoundly aware that I need to find a more sustainable and ethical approach to my carnivore-esque diet (a push toward regenerative farming).
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The Compromise
Meat avoiders seem to lack protein and essential nutrients. Meat eaters destroy the planet. The situation seems to be a zero sum game, however, I believe a few changes could create a more sustainable and collective healthy population;
It starts with knowledge at the consumer level. Fake food must be exposed for what it is - factory made, seed oil bound and hormone disruptive. We don’t need meat alternatives, we need nutrient dense whole foods, grown and reared, from and on the land. The myths of high quality saturated fats causing Cardiovascular disease and diabetes must be expelled. Processed foods are the enemy.
Meat eaters must transition to nose to tail eating. Meat production is unstainable when people only want sirloin and ribeye. Meat eaters must choose regeneratively farmed meat - for the sake of the environment and morality. Combined, these two choices will supercharge health and eventually policy changes in agriculture.
Vegetable farming should be regenerative, and performed on a smaller more local scale. Heal our planet’s soil by stopping the use of artificial fertilizers and pesticides. Healthy soil produces more nutrient dense vegetables and fruit. Seasonality synchronises you with your environment.
These 3 points may seem like a big ask. But I don’t believe they’re as challenging as they may appear. Educating yourself is easier than ever. Order meat and veg from regenerative farms. Tell your family and friends to do the same.
Pay the Farmer now, or pay the Doctor later.
What to take away
If you are Vegetarian or Vegan ensure you are consuming enough protein. For plant based proteins, remember to roughly half the amount of protein listed on a label or online due to bioavailability and increase intake accordingly. Also ensure you’re consuming adequate Iron (Spinach is not adequate), you may need to Supplement with Haem Iron. Same goes for Vitamin B12.
If you’re Vegan, consider reintroducing eggs. Eggs are unfertilised chicken eggs produced every day by fertile hens. An organic chicken farms provides pasture raised, high quality eggs.
For those avoiding red meat thinking it’s unhealthy, introduce some grass fed organic beef into your diet. Just a little. Your body will thank you.
For those consuming meat, try and be more conscious of the source. Ensure beef is grass fed. Minimise processed, preserved and smoked meats. If you can, purchase some regeneratively reared meat - it is expensive.
As usual, the benefits of good quality protein are symbiotic with consuming a variety of healthy foods and nutrients. All of these benefits are lost of you put too much shit in your body. Veggie or Carnivore, making a conscious choice about what you put in your body is a huge leap in the right direction.
Hero
Cottage Cheese. A bit of a love it or hate it choice! Provides a high level of complete protein (12g per 100g), healthy fats, calcium, phosphorus, potassium and Vitamin B12 (Folate). Opt for regular - not low fat. Add salt, pepper and a teaspoon of Extra Virgin Olive oil or have it as a sweet treat with honey and fruit.
Villain
Regular, factory farmed, highly preserved Bacon. The fat consists of a high Omega 6 to Omega 3 ratio of around 20:1 (high quality grass fed meats and oily fish sit around 4:1 - which more closely resembles the required human serum ratio). Usually these bacon products are cured with sugar and other ‘antioxidants’ that are most likely endocrine disruptors. If you’re craving bacon, choose the one with that’s antibiotic free and has the least amount of ingredients.
*One has to assume a lot of India doesn’t have access to sufficient seafood as a protein alternative.
**A recent Harvard Study made headlines showing how Meat Eaters are more likely to develop Cardiovascular Disease amongst other ailments. When you get into the nitty gritty however, they used meat eaters who were also smokers and included processed meats.
Studies
Low protein intake in India https://pubmed.ncbi.nlm.nih.gov/23107548/ https://righttoprotein.com/assets/pdf/Indias-Protein-Paradox-Study.pdf
Pre-diabetes and diabetes in India https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396555/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871157/
Diabetes in USA https://www.cdc.gov/diabetes/data/statistics-report/index.html#:~:text=Top%20of%20Page-,Prevalence%20of%20Diagnosed%20Diabetes,US%20youths%E2%80%94had%20diagnosed%20diabetes.
Protein Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
Books
Peter Wollheben - The Hidden Life of Trees: A beautiful insight into the relationships between plants, animals and fungi that occurs in our forests.
Rob Percival - The Meat Paradox: Brutally honest and difficult to digest, a powerful investigation for those wondering why we have such a complicated relationship with meat and how our ancestors negotiated the same cognitive challenges.