Do we need animal products to be healthy?

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Do we need animal products to be healthy?

We asked you for your (health-related) perspective on plant-based vs anima-based foods, and got the above-pictured spread of answers.

“Some or all of us may need small amounts of animal products” came out on top with more votes than the two more meat-eatery options combined, and the second most popular option was the hard-line “We can all live healthily and happily on just plants”.

Based on these answers, it seems our readership has quite a lot of vegans, vegetarians, and perhaps “flexitarians” who just have a little of animal products here and there.

Perhaps we should have seen this coming; the newsletter is “10almonds”, not “10 rashers of bacon”, after all.

But what does the science say?

We are carnivores and are best eating plenty of meat: True or False?

False. Let’s just rip the band-aid off for this one.

In terms of our anatomy and physiology, we are neither carnivores nor herbivores:

  • We have a mid-length digestive tract (unlike carnivores and herbivores who have short and long ones, respectively)
  • We have a mouthful of an assortment of teeth; molars and premolars for getting through plants from hard nuts to tough fibrous tubers, and we have incisors for cutting into flesh and (vestigial, but they’re there) canines that really serve us no purpose now but would have been a vicious bite when they were bigger, like some other modern-day primates.
  • If we look at our closest living relatives, the other great apes, they are mostly frugivores (fruit-eaters) who supplement their fruity diet with a small quantity of insects and sometimes other small animals—of which they’ll often eat only the fatty organ meat and discard the rest.

And then, there’s the health risks associated with meat. We’ll not linger on this as we’ve talked about it before, but for example:

If we avoid processed and/or red meat, that’s good enough: True or False?

True… Ish.

Really this one depends on one’s criteria for “good enough”. The above-linked studies, and plenty more like them, give the following broad picture:

  • Red and/or processed meats are unequivocally terrible for the health in general
  • Other mammalian meats, such as from pigs, are really not much better
  • Poultry, on the other hand, the science is less clear on; the results are mixed, and thus so are the conclusions. The results are often barely statistically significant. In other words, when it comes to poultry, in the matter of health, the general consensus is that you can take it or leave it and will be fine. Some studies have found firmly for or against it, but the consensus is a collective scientific shrug.
  • Fish, meanwhile, has almost universally been found to be healthful in moderation. You may have other reasons for wanting to avoid it (ethics, environmentalism, personal taste) but those things are beyond the scope of this article.

Some or all of us may need small amounts of animal products: True or False?

True! With nuances.

Let’s divide this into “some” and “all”. Firstly, some people may have health conditions and/or other mitigating circumstances that make an entirely plant-based diet untenable.

We’re going light on quotations from subscriber comments today because otherwise this article will get a bit long, but here’s a great example that’s worth quoting, from a subscriber who voted for this option:

❝I have a rare genetic disease called hereditary fructose intolerance. It means I lack the enzyme, Aldolase B, to process fructose. Eating fruits and veggies thus gives me severe hypoglycemia. I also have anemia caused by two autoimmune diseases, so I have to eat meat for the iron it supplies. I also supplement with iron pills but the pills alone can’t fix the problem entirely.❞

And, there’s the thing. Popular vegan talking-points are very good at saying “if you have this problem, this will address it; if you have that problem, that will address it”, etc. For every health-related objection to a fully plant-based diet there’s a refutation… Individually.

But actual real-world health doesn’t work like that; co-morbidities are very common, and in some cases, like our subscriber above, one problem undermines the solution to another. Add a third problem and by now you really just have to do what you need to do to survive.

For this reason, even the Vegan Society’s definition of veganism includes the clause “so far as is possible and practicable”.

Now, as for the rest of us “all”.

What if we’re really healthy and are living in optimal circumstances (easy access to a wide variety of choice of food), can we live healthily and happily just on plants?

No—on a technicality.

Vegans famously need to supplement vitamin B12, which is not found in plants. Ironically, much of the B12 in animal products comes from the animals themselves being given supplements, but that’s another matter. However, B12 can also be enjoyed from yeast. Popular options include the use of yeast extract (e.g. Marmite) and/or nutritional yeast in cooking.

Yeast is a single-celled microorganism that’s taxonomically classified as a fungus, even though in many ways it behaves like an animal (which series of words may conjure an amusing image, but we mean, biologically speaking).

However, it’s also not technically a plant, hence the “No—on a technicality”

Bottom line:

By nature, humans are quite versatile generalists when it comes to diet:

  • Most of us can live healthily and happily on just plants if we so choose.
  • Some people cannot, and will require varying kinds (and quantities) of animal products.
  • As for red and/or processed meats, we’re not the boss of you, but from a health perspective, the science is clear: unless you have a circumstance that really necessitates it, just don’t.
    • Same goes for pork, which isn’t red and may not be processed, but metabolically it’s associated with the same problems.
  • The jury is out on poultry, but it strongly appears to be optional, healthwise, without making much of a difference either way
  • Fish is roundly considered healthful in moderation. Enjoy it if you want, don’t if you don’t.

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  • Blood and Water

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Q&A with the 10almonds Team

    Q: I really loved the information about macular degeneration! I was wondering if you have any other advice about looking after eye health?

    A: We may well do a full feature on it sometime! Meanwhile, some top tips include:

    • Eat your greens (as you know from this last Tuesday’s edition of 10almonds)!
    • Exercise! Generally. We’re not talking about eye exercises here, we’re talking about exercises that will support:
      • Healthy heart rate
      • Healthy blood pressure
      • Healthy blood oxygenation
      • Healthy blood sugar levels
      • Healthy blood flow in general (so keep hydrated too! There’s a reason phlebotomists ask you to be well-hydrated before they take blood)

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      • UV-blocking sunglasses when appropriate
      • Protective eye-wear when appropriate

    You think safety glasses are for laboratories and construction sites, then you go and do comparable tasks in your home? Your eyes are just as damageable in your kitchen or garden as they would be in a lab or workshop.

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    • Safety sunglasses! Because a thing can do two jobs (useful in the garden now the days are brightening up!)
    • Pulse oximeter! Check your own heart rate, pulse strength, and blood oxygenation at home!
    • Blood pressure monitor! Because it’s so important for a lot of things and you really should have one.

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  • Take These To Lower Cholesterol! (Statin Alternatives)

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    Dr. Ada Ozoh, a diabetes specialist, took an interest in this upon noting the many-headed beast that is metabolic syndrome means that neither diabetes nor cardiovascular disease exist in a vacuum, and there are some things that can help a lot against both. Here she shares some of her top recommendations:

    Statin-free options

    Dr. Ozoh recommends:

    • Bergamot: lowers LDL (“bad” cholesterol) by about 30% and slightly increases HDL (“good” cholesterol), at 500–1000mg/day, seeing results in 1–6 months
    • Berberine: prevents fat absorption and helps burn stored fat, as well as reducing blood sugar levels and blood pressure, at 1,500mg/day
    • Silymarin: protects the liver, and lowers cholesterol in type 2 diabetes, at 280–420mg/day
    • Phytosterols: lower cholesterol by about 10%; found naturally in many plants, but it takes supplementation to read the needed (for this purpose) dosage of 2g/day
    • Red yeast rice: this is white rice fermented with yeast, and it lowers LDL cholesterol by about 25%, seeing results in around 3 months

    For more information on all of the above (including more details on the biochemistry, as well as potential issues to be aware of), enjoy:

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  • The Power of When – by Dr. Michael Breus

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    Note: the title is spelled that way because it is British English. We generally write in US English here at 10almonds, but we’ll first quote directly from Dr. Rose as written:

    ❝I have written Delay Ageing because there is some very important recent University research on ageing and age related illness that deserves to be made accessible to a general audience.❞

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    Rather than going for drugs on drugs on drugs (half of them to deal with undesired side effects of the previous ones), Dr. Cole leaves no stone unturned to find lifestyle interventions that will improve each of these, even if just a little. Because, all those “little” improvements add up and even compound, and on the flipside, mean that factors of aging aren’t adding up and compounding so much or so quickly anymore.

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  • 11 Things That Can Change Your Eye Color

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    Eye color is generally considered so static that iris scans are considered a reasonable security method. However, it can indeed change—mostly for reasons you won’t want, though:

    Ringing the changes

    Putting aside any wishes of being a manga protagonist with violet eyes, here are the self-changing options:

    • Aging in babies: babies are often born with lighter eyes, which can darken as melanocytes develop during the first few months of life. This is similar to how a small child’s blonde hair can often be much darker by the time puberty hits!
    • Aging in adults: eyes may continue to darken until adulthood, while aging into the elderly years can cause them to lighten due to conditions like arcus senilis
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    • Iris melanoma: a rare cancer that can darken the iris, often presenting as brown spots
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    You may be on the fence about this one

    Standing on one leg is great, of course, and then…

    Basic exercise:

    • Imagine stepping over an electric fence side to side.
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    • Step over an imaginary side fence.
    • Step over an imaginary front fence.
    • Step sideways in the opposite direction.
    • Step backward to complete a square.
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    As a bonus, it also improves balance!

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    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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