Optimal health is the art of combining food from various seasonal sources – across food groups and in differing nutrient densities. Can one draw exactly the same set of nutrients from either animal- or plant-based diets? Or is one of them a smarter way to optimal health?
On comparing animal- and plant-based foods, per 500 calories of energy, the following important differences can be noted:
Source: ‘The China Study’ – T. Colin Campbell, Thomas M. Campbell
In different parts of the world, when populations known for ‘long and healthy life’ were studied, it was found that plant-based diets formed an important component of dietary habits. Subsequently, numerous studies have shown plant foods to have dramatically more antioxidants, fibre and minerals. Animal foods, on the other hand, have more cholesterol and saturated fats.
Dietary fibre is found exclusively in plant-based foods. Even though fibre passes through undigested, it is vital for the optimal health of the digestive tract – especially the colon (large bowel). Fibre is essential to absorb water from the body into the intestines. In the absence of fibre, constipation related diseases occur – cancer, hemorrhoids, diverticulosis and varicose veins, amongst others. Important additional considerations are that fibre is more effective in satisfying hunger—by engendering a feeling of satisfaction—thus minimising the unwitting risk of over-consumption of calories.
While it is true that animal foods have higher protein, and Vitamins A, D and B12, the question is whether these can as well be obtained from plant sources. Proteins can indeed be sourced from legumes, lentils and pulses. Our bodies can get sufficient Vitamin A from beta-carotene in yellow and orange colored fruits and vegetables. Cholesterol, needed by our body as a precursor to the production of hormones, is eminently available within the body’s own resources. Only Vitamin B12 may require selective supplementation, in some cases. Similarly, in countries deficient in sunshine ( eg. long winters in the northern hemisphere) Vitamin D supplementation should be considered.
Tip of the week
1. Eating sprouted legumes and seeds regularly (live food) encourages healthy bowel activity.
2. Eating fermented foods ( sauerkraut, kimchi, miso, chutneys, kefir, yoghurt) increases the nutritive value of foods due to improved bio-availability. It can enhance the absorption of protein and minerals, particularly calcium, iron, zinc, manganese, phosphorous and copper. Lactic acid bacteria can synthesise the vitamins – folic acid, thiamine, niacin, riboflavin and vitamin B12 – even when they are not
provided in the diet. Further, the lactic acid produced by these bacteria
lowers the pH of the intestine slightly, creating an environment more hospitable to good bacteria.
3. Cabbage Salad Recipe: Low-heat coconut oil. Add mustard seeds and turmeric, and lightly sauté. Add shredded cabbage, salt and pepper, and stir-fry. Add a few tablespoons of water, and
cover… let cabbage steam.
Nature’s Wonder Foods of the week : Foods containing water-soluble dietary fibre
Amongst the risks associated with consumption of animal foods, high cholesterol (especially LDL-the ‘bad’ cholesterol) is one. A natural way to control cholesterol would be through appropriate selection of food. Food such as barley, beans, brown rice, fruits, glucomannan, guar gum, and oats are high in fibre. Of these, oat bran and brown rice are best for lowering cholesterol. Other convenient sources of supplementing dietary fibre are flaxseed and psyllium (isabgol) husk. As fibres tend to absorb some
of the minerals, sometimes it is a good idea to compensate mineral intake through supplements.
Additionally, the following cholesterol-lowering foods can also be included in the diet: almonds, apples, bananas, carrots, dried beans, garlic, grapefruit, oats, olive oil, strawberries, cold-water fish, salmon and walnuts.
Importantly, all sources of saturated fats and cholesterol in the diet should be controlled. All hydrogenated fats (eg. margarine) should be eliminated. Consumption of cakes, candy, carbonated drinks, coffee/tea, pies, processed foods, refined carbohydrates or white bread should be avoided. As far as possible, we should prefer unrefined, cold or expeller-pressed oils eg. olive, sesame seed, soy, safflower and flaxseed oils. Olive is best for salads; and for high
heat cooking, sesame or coconut oil can be considered.
Of course, in addition, getting regular and moderate exercise is important. As is avoiding stress and sustained tension. Sunlight, or rather the lack of it, has been shown to have adverse effects on cholesterol levels.
(For education purposes only;
consult a healthcare practitioner for medical conditions.)
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