.So I’ve been pretty excited about my new blog, I could hardly wait to post a new one! An aside before I start, I’ve been experimenting with grain-free vegan recipes making everything from a modified ‘shepherd’s pie’, pizza, stuffed peppers, ice cream… maybe I’ll post some of those recipes as well! Today I made a really delicious almond butter concoction- agave + pure cocoa + almond butter + coffee, I stuck it on the stove until it boiled- turned into something like a mouse. I’m salivating just thinking about it! :p.
Something else that I thought I’d mention, has anyone heard of the implications for creatine supplementation in vegan athletes? I’ve been reading up and have definitely taken a huge interest to that topic! Definitely more to come on that front in future posts!
So let’s get back on track, today’s post will be about the implications of the inclusion of grains, meat and dairy in our diets… (hope you enjoy!)
Grains
Grains, although not an evolutionary important food source, have become a staple in our diet. Currently, we consume 8 predominant cereal grains; wheat, rye, barley, oats, corn, rice, sorghum, and millet: all of which were only domesticated in the last 10,000 years, which is quite a short time on an evolutionary time scale. Thus, human genetics is most adapted for a pre-agricultural diet which did not include grains, as well as the dairy or high fat meats we eat today.
There are many promoted positive effects found from whole grains in our diet including a lower risk of heart disease, diabetes, certain cancers and other health problems. Wheat, in an unrefined state, has many important nutrients- whole wheat flour is a better option over ones which are refined. Though manufacturers in Canada are required to enrich white flour with iron and several vitamins, they still lack fibre concentrations seen in whole-grains. Many of the benefits are provided through the nutrient and fibre contents found in whole grains; all of which can be found in other food sources- grains are, none-the-less, easily accessible and cheap.
Whole wheat breads may have the same blood sugar effects as white bread, which has the germ and bran removed resulting in lost nutrients; both have a high glycemic index. Refined grains almost always have a higher glycemic load than unprocessed fruits and vegetables. Repeated high glycemic consumption leads to higher daily blood glucose and insulin concentrations which can result in chronic hyperglycemia and hyperinsulinemia; increasing the risks for insulin resistance and metabolic syndrome.
The primate gut does not have proper enzymes to utilize energy from certain fibres in un-milled grains. Milling, followed by cooking will break down cell walls and crystallize starch granules- allowing access to many of the nutrients in grains; clearly grains would not have been accessible to our ancestors. Grains are a more recent incorporation into human diets and our bodies are still adapting to their presence.
Increased grain consumption has been found to induce rickets, osteomalacia, zinc deficiencies, and retardation of skeletal growth. Phytates in grains bind to minerals and prevent adequate uptake. Antinutrients in grains include; protease inhibitors, alkylrescorcinols, alpha-amylase inhitors, molecular-mimicking proteins, etc. If consumption of grains reaches 50% of our daily calorie intake, ion (e.g. calcium, iron, zinc) sequestration is a common occurrence.
Increased grain consumption over the last century has been paralleled with a massive increase in chronic disease rates, weight and decrease in fertility. Insulin sensitivity, Type 2 Diabetes, insulin resistance and obesity are now epidemics of North America. Grain-free diets have been shown to lower cholesterol, inflammation, weight and digestive problems, as well as increase energy levels and reproductive ability.
Meat and dairy
If we examine cows, which are ruminants designed for a diet of grass; corn is now fed in order to fatten them up faster for slaughter. Farmers began feeding cattle corn when the production of grains increased to more than our population could consume. They could now be slaughtered at 14-16 months via their corn diet, as well as protein supplements, antibiotics and growth hormones. Many grain and corn fed cows today are routinely injected with many substances, including the recombinant bovine growth hormone which causes udder inflammation- which is then treated with antibiotics.
Grain based diets lead to many health problems for our livestock- in turn; poorer quality meat is produced with increased fat and risk of pathogens as well as decreased nutrients. These animals have more acidic intestinal tracts, which in turn favours certain bacterial growth including E.coli. This can result in diarrhea, ulcers, disease and weakened immune systems in our livestock- all of which are then combated by constant antibiotic intake. Antibiotic-resistant bacteria, in turn, have developed at increasing rates.
Grain and corn fed animals have decreased omega-3s, decreased nutrients, increased fat and increased acidity. They are less healthy than their grass fed counterparts who have higher omega-3s, increased nutrients, decreased fat and decreased acidity. Omega-3s and acidity will be explained later. Clearly, the health effects from our new innovations are not necessarily healthy ones.
The benefits of milk are also debated; milk producers claim calcium, vitamin D, protein, riboflavin, phosphorous and other nutrient benefits while other mention links to disease and cancer. We are the only animals who drink milk past weaning and moreover the only one to drink another animals milk.
Lactose-tolerance occurred via a mutation in our genes, the natural phenotype is lactose-intolerance past weaning- as seen in every other mammal on the planet. Milk developed in two populations who introduced dairy cattle; milk provided a rich calorie and nutrient source when both were scarce. Milk tolerance radiated from those populations through immigration and emigration; many populations never exposed to dairy consumption never developed lactose-tolerance as seen in many Asian countries. For this reason, approximately three-fourths of the world’s population is lactose intolerant.
Although milk is widely recommended for growth and the sustainment of bone, evidence suggests this may not be ideal. Osteoporosis, for example, is the highest in countries who consume the most milk. Evidence shows milk consumption may increase risks of prostate and ovarian cancers, autoimmune diseases and many other ailments.
Milk is not necessary past weaning; it is only by mutation in our genetics that some of us can drink milk today. Calcium has been demonstrated to have greater absorbency in beans and greens (40-64%) rather than from milk (32%). All nutrients from milk are available from other sources. Therefore instead of routine dairy consumption, we should perhaps focus on receiving our nutrients from plant and seed sources, regular exercise, and adequate sunshine.
Next up, keys to a healthy diet! Stay tuned
.Jen
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Cordain, L., Eaton, S., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B., O’Keefe, J., and Brand-Miller, J. (2005) Origins and evolution of the Western diet: health implications for the 21st century.
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Daley, C., Abbott, A., Doyle, P., Nader, G., and Larson, S. (2010) A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutritional Journal, vol. 9, pp 10.
Lanou, A. (2009)Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. Am J ClinNutr, vol. 89 no. 5, pp 1638S-1642S.
Whisnant, P. (2008)”What You Need to Know About The Beef You Eat.” Dr. Patricia Whisnant’s Grass Fed Beef. <http://blog.americangrassfedbeef.com/what-you-need-to-know-about-the-beef-you.php>.
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