Vaccines and cancer: The myth that won’t die

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Two recent studies reported rising cancer rates among younger adults in the U.S. and worldwide. This prompted some online anti-vaccine accounts to link the studies’ findings to COVID-19 vaccines. 

But, as with other myths, the data tells a very different story. 

What you need to know 

  • Baseless claims that COVID-19 vaccines cause cancer have persisted online for several years and gained traction in late 2023.
  • Two recent reports finding rising cancer rates among younger adults are based on pre-pandemic cancer incidence data. Cancer rates in the U.S. have been on the rise since the 1990s.
  • There is no evidence of a link between COVID-19 vaccination and increased cancer risk.

False claims about COVID-19 vaccines began circulating months before the vaccines were available. Chief among these claims was misinformed speculation that vaccine mRNA could alter or integrate into vaccine recipients’ DNA. 

It does not. But that didn’t prevent some on social media from spinning that claim into a persistent myth alleging that mRNA vaccines can cause or accelerate cancer growth. Anti-vaccine groups even coined the term “turbo cancer” to describe a fake phenomenon of abnormally aggressive cancers allegedly linked to COVID-19 vaccines. 

They used the American Cancer Society’s 2024 cancer projection—based on incidence data through 2020—and a study of global cancer trends between 1999 and 2019 to bolster the false claims. This exposed the dishonesty at the heart of the anti-vaccine messaging, as data that predated the pandemic by decades was carelessly linked to COVID-19 vaccines in viral social media posts.

Some on social media cherry-pick data and use unfounded evidence because the claims that COVID-19 vaccines cause cancer are not true. According to the National Cancer Institute and American Cancer Society, there is no evidence of any link between COVID-19 vaccines and an increase in cancer diagnosis, progression, or remission. 

Why does the vaccine cancer myth endure?

At the root of false cancer claims about COVID-19 vaccines is a long history of anti-vaccine figures falsely linking vaccines to cancer. Polio and HPV vaccines have both been the target of disproven cancer myths. 

Not only do HPV vaccines not cause cancer, they are one of only two vaccines that prevent cancer.

In the case of polio vaccines, some early batches were contaminated with simian virus 40 (SV40), a virus that is known to cause cancer in some mammals but not humans. The contaminated batches were discovered, and no other vaccine has had SV40 contamination in over 60 years

Follow-up studies found no increase in cancer rates in people who received the SV40-contaminated polio vaccine. Yet, vaccine opponents have for decades claimed that polio vaccines cause cancer.

Recycling of the SV40 myth

The SV40 myth resurfaced in 2023 when vaccine opponents claimed that COVID-19 vaccines contain the virus. In reality, a small, nonfunctional piece of the SV40 virus is used in the production of some COVID-19 vaccines. This DNA fragment, called the promoter, is commonly used in biomedical research and vaccine development and doesn’t remain in the finished product. 

Crucially, the SV40 promoter used to produce COVID-19 vaccines doesn’t contain the part of the virus that enters the cell nucleus and is associated with cancer-causing properties in some animals. The promoter also lacks the ability to survive on its own inside the cell or interact with DNA. In other words, it poses no risk to humans.

Over 5.6 billion people worldwide have received COVID-19 vaccines since December 2020. At that scale, even the tiniest increase in cancer rates in vaccinated populations would equal hundreds of thousands of excess cancer diagnoses and deaths. The evidence for alleged vaccine-linked cancer would be observed in real incidence, treatment, and mortality data, not social media anecdotes or unverifiable reports. 

This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Their First Baby Came With Medical Debt. These Illinois Parents Won’t Have Another.

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    JACKSONVILLE, Ill. — Heather Crivilare was a month from her due date when she was rushed to an operating room for an emergency cesarean section.

    The first-time mother, a high school teacher in rural Illinois, had developed high blood pressure, a sometimes life-threatening condition in pregnancy that prompted doctors to hospitalize her. Then Crivilare’s blood pressure spiked, and the baby’s heart rate dropped. “It was terrifying,” Crivilare said.

    She gave birth to a healthy daughter. What followed, though, was another ordeal: thousands of dollars in medical debt that sent Crivilare and her husband scrambling for nearly a year to keep collectors at bay.

    The Crivilares would eventually get on nine payment plans as they juggled close to $5,000 in bills.

    “It really felt like a full-time job some days,” Crivilare recalled. “Getting the baby down to sleep and then getting on the phone. I’d set up one payment plan, and then a new bill would come that afternoon. And I’d have to set up another one.”

    Crivilare’s pregnancy may have been more dramatic than most. But for millions of new parents, medical debt is now as much a hallmark of having children as long nights and dirty diapers.

    About 12% of the 100 million U.S. adults with health care debt attribute at least some of it to pregnancy or childbirth, according to a KFF poll.

    These people are more likely to report they’ve had to take on extra work, change their living situation, or make other sacrifices.

    Overall, women between 18 and 35 who have had a baby in the past year and a half are twice as likely to have medical debt as women of the same age who haven’t given birth recently, other KFF research conducted for this project found.

    “You feel bad for the patient because you know that they want the best for their pregnancy,” said Eilean Attwood, a Rhode Island OB-GYN who said she routinely sees pregnant women anxious about going into debt.

    “So often, they may be coming to the office or the hospital with preexisting debt from school, from other financial pressures of starting adult life,” Attwood said. “They are having to make real choices, and what those real choices may entail can include the choice to not get certain services or medications or what may be needed for the care of themselves or their fetus.”

    Best-Laid Plans

    Crivilare and her husband, Andrew, also a teacher, anticipated some of the costs.

    The young couple settled in Jacksonville, in part because the farming community less than two hours north of St. Louis was the kind of place two public school teachers could afford a house. They saved aggressively. They bought life insurance.

    And before Crivilare got pregnant in 2021, they enrolled in the most robust health insurance plan they could, paying higher premiums to minimize their deductible and out-of-pocket costs.

    Then, two months before their baby was due, Crivilare learned she had developed preeclampsia. Her pregnancy would no longer be routine. Crivilare was put on blood pressure medication, and doctors at the local hospital recommended bed rest at a larger medical center in Springfield, about 35 miles away.

    “I remember thinking when they insisted that I ride an ambulance from Jacksonville to Springfield … ‘I’m never going to financially recover from this,’” she said. “‘But I want my baby to be OK.’”

    For weeks, Crivilare remained in the hospital alone as covid protocols limited visitors. Meanwhile, doctors steadily upped her medications while monitoring the fetus. It was, she said, “the scariest month of my life.”

    Fear turned to relief after her daughter, Rita, was born. The baby was small and had to spend nearly two weeks in the neonatal intensive care unit. But there were no complications. “We were incredibly lucky,” Crivilare said.

    When she and Rita finally came home, a stack of medical bills awaited. One was already past due.

    Crivilare rushed to set up payment plans with the hospitals in Jacksonville and Springfield, as well as the anesthesiologist, the surgeon, and the labs. Some providers demanded hundreds of dollars a month. Some settled for monthly payments of $20 or $25. Some pushed Crivilare to apply for new credit cards to pay the bills.

    “It was a blur of just being on the phone constantly with all the different people collecting money,” she recalled. “That was a nightmare.”

    Big Bills, Big Consequences

    The Crivilares’ bills weren’t unusual. Parents with private health coverage now face on average more than $3,000 in medical bills related to a pregnancy and childbirth that aren’t covered by insurance, researchers at the University of Michigan found.

    Out-of-pocket costs are even higher for families with a newborn who needs to stay in a neonatal ICU, averaging $5,000. And for 1 in 11 of these families, medical bills related to pregnancy and childbirth exceed $10,000, the researchers found.

    “This forces very difficult trade-offs for families,” said Michelle Moniz, a University of Michigan OB-GYN who worked on the study. “Even though they have insurance, they still have these very high bills.”

    Nationwide polls suggest millions of these families end up in debt, with sometimes devastating consequences.

    About three-quarters of U.S. adults with debt related to pregnancy or childbirth have cut spending on food, clothing, or other essentials, KFF polling found.

    About half have put off buying a home or delayed their own or their children’s education.

    These burdens have spurred calls to limit what families must pay out-of-pocket for medical care related to pregnancy and childbirth.

    In Massachusetts, state Sen. Cindy Friedman has proposed legislation to exempt all these bills from copays, deductibles, and other cost sharing. This would parallel federal rules that require health plans to cover recommended preventive services like annual physicals without cost sharing for patients. “We want … healthy children, and that starts with healthy mothers,” Friedman said. Massachusetts health insurers have warned the proposal will raise costs, but an independent state analysis estimated the bill would add only $1.24 to monthly insurance premiums.

    Tough Lessons

    For her part, Crivilare said she wishes new parents could catch their breath before paying down medical debt.

    “No one is in the right frame of mind to deal with that when they have a new baby,” she said, noting that college graduates get such a break. “When I graduated with my college degree, it was like: ‘Hey, new adult, it’s going to take you six months to kind of figure out your life, so we’ll give you this six-month grace period before your student loans kick in and you can get a job.’”

    Rita is now 2. The family scraped by on their payment plans, retiring the medical debt within a year, with help from Crivilare’s side job selling resources for teachers online.

    But they are now back in debt, after Rita’s recurrent ear infections required surgery last year, leaving the family with thousands of dollars in new medical bills.

    Crivilare said the stress has made her think twice about seeing a doctor, even for Rita. And, she added, she and her husband have decided their family is complete.

    “It’s not for us to have another child,” she said. “I just hope that we can put some of these big bills behind us and give [Rita] the life that we want to give her.”

    About This Project

    “Diagnosis: Debt” is a reporting partnership between KFF Health News and NPR exploring the scale, impact, and causes of medical debt in America.

    The series draws on original polling by KFF, court records, federal data on hospital finances, contracts obtained through public records requests, data on international health systems, and a yearlong investigation into the financial assistance and collection policies of more than 500 hospitals across the country. 

    Additional research was conducted by the Urban Institute, which analyzed credit bureau and other demographic data on poverty, race, and health status for KFF Health News to explore where medical debt is concentrated in the U.S. and what factors are associated with high debt levels.

    The JPMorgan Chase Institute analyzed records from a sampling of Chase credit card holders to look at how customers’ balances may be affected by major medical expenses. And the CED Project, a Denver nonprofit, worked with KFF Health News on a survey of its clients to explore links between medical debt and housing instability. 

    KFF Health News journalists worked with KFF public opinion researchers to design and analyze the “KFF Health Care Debt Survey.” The survey was conducted Feb. 25 through March 20, 2022, online and via telephone, in English and Spanish, among a nationally representative sample of 2,375 U.S. adults, including 1,292 adults with current health care debt and 382 adults who had health care debt in the past five years. The margin of sampling error is plus or minus 3 percentage points for the full sample and 3 percentage points for those with current debt. For results based on subgroups, the margin of sampling error may be higher.

    Reporters from KFF Health News and NPR also conducted hundreds of interviews with patients across the country; spoke with physicians, health industry leaders, consumer advocates, debt lawyers, and researchers; and reviewed scores of studies and surveys about medical debt.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • 7 Signs of Undiagnosed Autism in Adults

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    When it comes to adults and autism, there are two kinds of person in the popular view: those who resemble the Rain Man, and those who are making it up. But, it’s not so, as Paul Micallef explains:

    The signs

    We’ll not keep them a mystery; they are:

    1. Social interaction difficulties: such a person may struggle with understanding social cues, leading to awkwardness, isolation, or appearing eccentric.
    2. Need for structure and routine: either highly structured or disorganized, both of which stem from executive function challenges. The former, of course, is a coping mechanism, while the latter is the absence of same.
    3. Sensory sensitivities: can include sensitivities or insensitivities to light, sound, temperature, smells, tastes, and so forth.
    4. Spiky skillset: extreme strengths in certain areas, coupled with significant difficulties in others, leading to uneven abilities. May be able to dismantle and rebuild a PC, while not knowing how to arrange an Über.
    5. Emotional regulation issues: experiences of meltdowns, shutdowns, or withdrawal as coping mechanisms when overwhelmed. Not that this is “or”, not necessarily “and”. The latter goes especially unnoticed as an emotional regulation issue, because for everyone else, it’s something that’s not there to see.
    6. Unusual associations: making mental connections or associations that seem random or uncommon compared to others. The mind went to 17 places quickly and while everyone else got from idea A to idea B, this person is already at idea Q.
    7. Being “just different”: a general sense of being the odd one out, standing out in subtle or distinct ways. This is rather a catch-all, but if there’s someone who fits this, there’s a good chance, the other things apply too.

    For more on all of these, whether pertaining to yourself or a loved one (or both!), enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • A Fresh Take On Hypothyroidism

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    The Three Rs To Boost Thyroid-Related Energy Levels

    This is Dr. Izabella Wentz. She’s a doctor of pharmacology, and after her own diagnosis with Hashimoto’s thyroiditis, she has taken it up as her personal goal to educate others on managing hypothyroidism.

    Dr. Wentz is also trained in functional medicine through The Institute for Functional Medicine, Kalish Functional Medicine, and the American Academy of Anti-Aging Medicine. She is a Fellow of the American Society of Consultant Pharmacists, and holds certifications in Medication Therapy Management as well as Advanced Diabetes Care through the American Pharmacists Association. In 2013, she received the Excellence in Innovation Award from the Illinois Pharmacists Association.

    Dr. Wentz’s mission

    Dr. Wentz was disenchanted by the general medical response to hypothyroidism in three main ways. She tells us:

    • Thyroid patients are not diagnosed appropriately.
      • For this, she criticises over-reliance on TSH tests that aren’t a reliable marker of thyroid function, especially if you have Hashimoto’s.
    • Patients should be better optimized on their medications.
      • For this, she criticizes many prescribed drugs that are actually pro-drugs*, that don’t get converted adequately if you have an underactive thyroid.
    • Lifestyle interventions are often ignored by mainstream medicine.
      • Medicines are great; they truly are. But medicating without adjusting lifestyle can be like painting over the cracks in a crumbling building.

    *a “pro-drug” is what it’s called when the drug we take is not the actual drug the body needs, but is a precursor that will get converted to that actual drug we need, inside our body—usually by the liver, but not always. An example in this case is T4, which by definition is a pro-drug and won’t always get correctly converted to the T3 that a thyroid patient needs.

    Well that does indeed sound worthy of criticism. But what does she advise instead?

    First, she recommends a different diagnostic tool

    Instead of (or at least, in addition to) TSH tests, she advises to ask for TPO tests (thyroid peroxidase), and a test for Tg antibodies (thyroglobulin). She says these are elevated for many years before a change in TSH is seen.

    Next, identify the root cause and triggers

    These can differ from person to person, but in countries that add iodine to salt, that’s often a big factor. And while gluten may or may not be a factor, there’s a strong correlation between celiac disease and Hashimoto’s disease, so it is worth checking too. Same goes for lactose.

    By “checking”, here we mean testing eliminating it and seeing whether it makes a difference to energy levels—this can be slow, though, so give it time! It is best to do this under the guidance of a specialist if you can, of course.

    Next, get to work on repairing your insides.

    Remember we said “this can be slow”? It’s because your insides won’t necessarily bounce back immediately from whatever they’ve been suffering from for what’s likely many years. But, better late than never, and the time will pass anyway, so might as well get going on it.

    For this, she recommends a gut-healthy diet with specific dietary interventions for hypothyroidism. Rather than repeat ourselves unduly here, we’ll link to a couple of previous articles of ours, as her recommendations match these:

    She also recommends regular blood testing to see if you need supplementary TSH, TPO antibodies, and T3 and T4 hormones—as well as vitamin B12.

    Short version

    After diagnosis, she recommends the three Rs:

    • Remove the causes and triggers of your hypothyroidism, so far as possible
    • Repair the damage caused to your body, especially your gut
    • Replace the thyroid hormones and related things in which your body has become deficient

    Learn more

    If you’d like to learn more about this, she offers a resource page, with resources ranging from on-screen information, to books you can get, to links to hook you up with blood tests if you need them, as well as recommended supplements to consider.

    She also has a blog, which has an interesting relevant article added weekly.

    Enjoy, and take care of yourself!

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  • Pistachios vs Cashews – Which is Healthier?

    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.

    Our Verdict

    When comparing pistachios to cashews, we picked the pistachios.

    Why?

    In terms of macros, both are great sources of protein and healthy fats, and considered head-to-head:

    • pistachios have slightly more protein, but it’s close
    • pistachios have slightly more (health) fat, but it’s close
    • cashews have slightly more carbs, but it’s close
    • pistachios have a lot more fiber (more than 3x more!)

    All in all, both have a good macro balance, but pistachios win easily on account of the fiber, as well as the slight edge for protein and fats.

    When it comes to vitamins, pistachios have more of vitamins A, B1, B2, B3, B6, B9, C, & E.

    Cashews do have more vitamin B5, also called pantothenic acid, pantothenic literally meaning “from everywhere”. Guess what’s not a common deficiency to have!

    So pistachios win easily on vitamins, too.

    In the category of minerals, things are more balanced, though cashews have a slight edge. Pistachios have more notably more calcium and potassium, while cashews have notably more selenium, zinc, and magnesium.

    Both of these nuts have anti-inflammatory, anti-diabetic, and anti-cancer benefits, often from different phytochemicals, but with similar levels of usefulness.

    Taking everything into account, however, one nut comes out in the clear lead, mostly due to its much higher fiber content and better vitamin profile, and that’s the pistachios.

    Want to learn more?

    Check out:

    Why You Should Diversify Your Nuts

    Enjoy!

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  • Optimism Seriously Increases Longevity!

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    Always look on the bright side for life

    ❝I’m not a pessimist; I’m a realist!❞

    ~ every pessimist ever

    To believe self-reports, the world is divided between optimists and realists. But how does your outlook measure up, really?

    Below, we’ve included a link to a test, and like most free online tests, this is offered “as-is” with the usual caveats about not being a clinical diagnostic tool, this one actually has a fair amount of scientific weight behind it:

    ❝Empirical testing has indicated the validity of the Optimism Pessimism Instrument as published in the scientific journal Current Psychology: Research and Reviews.

    The IDRlabs Optimism/Pessimism Test (IDR-OPT) was developed by IDRlabs. The IDR-OPT is based on the Optimism/Pessimism Instrument (OPI) developed by Dr. William Dember, Dr. Stephanie Martin, Dr. Mary Hummer, Dr. Steven Howe, and Dr. Richard Melton, at the University of Cincinnati.❞

    Take This Short (1–2 mins) Test

    How did you score? And what could you do to improve on that score?

    We said before that we’d do a main feature on this sometime, and today’s the day! Fits with the theme of Easter too, as for those who observe, this is a time for a celebration of hope, new beginnings, and life stepping out of the shadows.

    On which note, before we go any further, let’s look at a very big “why” of optimism…

    There have been many studies done regards optimism and health, and they generally come to the same conclusion: optimism is simply good for the health.

    Here’s an example. It’s a longitudinal study, and it followed 121,700 women (what a sample size!) for eight years. It controlled for all kinds of other lifestyle factors (especially smoking, drinking, diet, and exercise habits, as well as pre-existing medical conditions), so this wasn’t a case of “people who are healthy are more optimistic as a result. And, in the researchers’ own words…

    ❝We found strong and statistically significant associations of increasing levels of optimism with decreasing risks of mortality, including mortality due each major cause of death, such as cancer, heart disease, stroke, respiratory disease, and infection.

    Importantly, findings were maintained after close control for potential confounding factors, including sociodemographic characteristics and depression❞

    Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study

    So that’s the why. Now for the how…

    Positive thinking is not what you think it is

    A lot of people think of “think positive thoughts” as a very wishy-washy platitude, but positive thinking isn’t about ignoring what’s wrong, or burying every negative emotion.

    Rather, it is taking advantage of the basic CBT, DBT, and, for that matter, NLP principles:

    • Our feelings are driven by our thoughts
    • Our thoughts can be changed by how we frame things

    This is a lot like the idea that “there’s not such thing as bad weather; only the wrong clothes”. Clearly written by someone who’s never been in a hurricane, but by and large, the principle stands true.

    For example…

    • Most problems can be reframed as opportunities
    • Replace “I have to…” with “I get to…”
    • Will the task be arduous? It’ll be all the better looking back on it.
    • Did you fail abjectly? Be proud that you lived true to your values anyway.

    A lot of this is about focusing on what you can control. If you live your life by your values (first figure out what they are, if you haven’t already), then that will become a reassuring thing that you can always count on, no matter what.

    Practice positive self-talk (eliminate the negative)

    We often learn, usually as children, to be self deprecatory so as to not appear immodest. While modesty certainly has its place, we don’t have to trash ourselves to do that!

    There are various approaches to this, for example:

    • Replacing a self-criticism (whether it was true or not) with a neutral or positive statement that you know is true. “I suck at xyz” is just putting yourself down, “Xyz is a challenge for me” asks the question, how will you rise to it?
    • Replacing a self-criticism with irony. It doesn’t matter how dripping with sarcasm your inner voice is, the words will still be better. “Glamorous as ever!” after accidentally putting mascara in your eye. “So elegant and graceful!” after walking into furniture. And so on.

    Practice radical acceptance

    This evokes the “optimistic nihilism” approach to life. It’s perhaps not best in all scenarios, but if you’re consciously and rationally pretty sure something is going to be terrible (and/or know it’s completely outside of your control), acknowledging that possibility (or even, likelihood) cheerfully. Borrowing from the last tip, this can be done with as much irony as you find necessary. For example:

    Facing a surgery the recovery from which you know categorically will be very painful: with a big smile “Yep, I am going to be in a lot of pain, so that’s going to be fun!” (fun fact: psychological misery will not make the physical pain any less painful, so you might as well see the funny side) ← see link for additional benefits laughter can add to health-related quality of life)

    Plan for the future with love

    You know the whole “planting trees in whose shade you’ll never sit”, thing, but: actually for yourself too. Plan (and act!) now, out of love and compassion for your future self.

    Simple example: preparing (or semi-preparing, if appropriate) breakfast for yourself the night before, when you know in the morning you’ll be tired, hungry, and/or pressed for time. You’ll wake up, remember that you did that, and…

    Tip: at moments like that, take a moment to think “Thanks, past me”. (Or call yourself by your name, whatever works for you. For example I, your writer here, might say to myself “Thanks, past Nastja!”)

    This helps to build a habit of gratitude for your past self and love for your future self.

    This goes for little things like the above, but it also goes for things whereby there’s much longer-term delayed gratification, such as:

    • Healthy lifestyle changes (usually these see slow, cumulative progress)
    • Good financial strategies (usually these see slow, cumulative progress)
    • Long educational courses (usually these see slow, cumulative progress)

    Basically: pay it forward to your future self, and thank yourself later!

    Some quick ideas of systems and apps that go hard on the “long slow cumulative progress” approach that you can look back on with pride:

    • Noom—nutritional program with a psychology-based approach to help you attain and maintain your goals, long term
    • You Need A Budget—we’ve recommended it before and we’ll recommend it again. This is so good. If you click through, you can see a short explanation of what makes it so different to other budgeting apps.
    • Duolingo—the famously persistence-motivational language learning app

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  • Plant vs Animal Protein

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    Plant vs Animal Protein: Head to Head

    Some people will obviously have strong ideological opinions here—for vegetarians and vegans, it’s no question, and for meat-eaters, it’s easy to be reactive to that and double-down on the bacon. But, we’re a health and productivity newsletter, so we’ll be sticking to the science.

    Which is better, healthwise?

    First, it depends how you go about it. Consider these options:

    • A piece of salmon
    • A steak
    • A hot dog
    • A hot dog, but plant-based
    • Textured soy protein (no additives)
    • Edamame (young soy) beans

    Three animal-based protein sources, three plant-based. We could render the competition simple (but very unfair) by pitting the hotdog against the edamame beans, or the plant-based hot dog against the piece of salmon. So let’s kick this off by saying:

    • There are good and bad animal-based protein sources
    • There are good and bad plant-based protein sources

    Whatever you choose, keep that in mind while you do. Less processed is better in either case. And if you do go for red meat, less is better, period.

    Picking the healthiest from each, how do the nutritional profiles look?

    They look good in both cases! One factor of importance is that in either case, our bodies will reduce the proteins we consume to their constituent amino acids, and then rebuild them into the specific proteins we actually need. Our bodies will do that regardless of the source, because we are neither a salmon nor a soy bean, for example.

    We need 20 specific amino acids, for our bodies to make the proteins we will use in our bodies. Of these, 9 are considered “essential”, meaning we cannot synthesize them and must get them from our diet,

    Animal protein sources contain all 9 of those. Plant based sources often don’t, individually, but by eating soy for example (which does contain them all) and/or getting multiple sources of protein from different plants, the 9 can be covered quite easily with little thought, just by having a varied diet.

    Meats are #1!

    • They’re number 1 for nutritional density
    • They’re number 1 for health risks, too

    So while plant-based diet adherents may need to consume more varied things to get all the nutrients necessary, meat-eaters won’t have that problem.

    Meat-eaters will instead have a different problem, of more diet-related health risks, e.g.

    • Cardiovascular disease
    • Metabolic disorders
    • Cancers

    So again, if eating (especially processed and/or red) meat, moderation is good. The Mediterranean Diet that we so often recommend, by default contains small amounts of lean animal protein.

    Which is better for building muscle?

    Assuming a broadly healthy balanced diet, and getting sufficient protein from your chosen source, they’re pretty equal:

    (both studies showed that both dietary approaches yielded results that showed no difference in muscle synthesis between the two)

    The bottom line is…

    Healthwise, what’s more important than whether you get your protein from animals or plants is that you eat foods that aren’t processed, and are varied.

    And if you want to do a suped-up Mediterranean Diet with less red meat, you might want to try:

    A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week

    ^This is from a review in the Journal of the American College of Cardiology, and in few words, they recommend it very highly

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