The Nutrient: Vegan diet deficiencies, Neanderthal DNA, Meal prep ideas

Research

Debunking the vegan myth: The case for a plant-forward omnivorous whole-foods diet
Progress in Cardiovascular Diseases

When it comes to eating meat, the most common dilemma I hear from patients is eating to be healthy vs. eating for sustainability/ethical reasons. That's fair.

This research paper looked at eating patterns for health. Specifically, they reviewed the data behind adequate nutrient intake while on the vegan diet, and the risk of nutrient deficiencies.

"Strict adherence to a vegan diet causes predictable deficiencies in nutrients including vitamins B₁₂, B_2, D, niacin, iron, iodine, zinc, high-quality proteins, omega-3, and calcium."

That requires a lot of supplementing to correct, but obviously people can do it. The risk if you don't get these nutrients in your diet, and you don't replenish via supplements, is an increased risk of disease.

"Prolonged strict veganism increases risk for bone fractures, sarcopenia, anemia, and depression."

Takeaway
My friend made a bumper sticker that says "Meat is a superfood" and I liked it so much that I put it on our refrigerator. This study harps on the vegan diet, but it could easily be modified to praise the health-benefits of high-quality red meat, pasture-raised poultry, and wild-caught fish.

There's a spectrum to diet with two extremes on either end: veganism and carnivore. In the middle is a a plant-forward, omnivorous, whole-foods diet, which is what I recommend for most people because it's more compatible with evolutionary human biology.

News

The Nobel Prize in Physiology or Medicine 2022: Awarded to Svante Pääbo

Pääbo sequenced the genome of the Neanderthal and found that we share approximately 1-4% of our genome. Wild.

"Thanks to Svante Pääbo’s discoveries, we now understand that archaic gene sequences from our extinct relatives influence the physiology of present-day humans. One such example is the Denisovan version of the gene EPAS1, which confers an advantage for survival at high altitude and is common among present-day Tibetans. Other examples are Neanderthal genes that affect our immune response to different types of infections."

Article

Meal Prep Ideas and Recipes

Meal prepping is the best way to ensure you get veggies with each meal. Try the Buddha bowl.

Words of the week

"In the end, it is your mind that translates the outside world into happiness or misery."
– Jay Shetty in Think Like a Monk

Take care.

Dr. Rondo