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Plant-based Diets, Entomophagy, and Evidence

Flexitarian Versus Vegan Diet: What Does the Research Say?

Plant-based Diets, Entomophagy, and Evidence

Are meat, dairy, fish, and eggs in small amounts essential for optimal health outcomes, or is a vegan diet superior in terms of health outcomes? Photo credit: Jessica Lewis at Pexels

Disclaimer: plant-based diets such as vegan diets require vitamin B12 supplementation. Never change your diet without discussing such changes with your medical provider if you are being treated for a medical condition such as diabetes or you are taking medications such as anticoagulants. This post is for information purposes only.

What diet is best for your health?  A flexitarian diet that includes meat, eggs, and dairy but in small amounts?  Or a vegan diet that excludes all animal products?  What does the research say at this time?

Flexitarian Diets as defined by the Cleveland Clinic

Flexitarian diets as defined by the Cleveland Clinic are “relaxed” vegetarian diets.  According to the Cleveland Clinic, adherents of the flexitarian diet pattern eat meat.  However, they eat less of it, around 9-28 oz per week.

Adherents are encouraged to eat lean cuts of meat, along with dairy, eggs, and whole-food plants (such as legumes, whole grains, nuts, fruits, and vegetables.  Eating entirely plant-based 3 to 4 days per week is encouraged.


Diet proponents advocate health outcomes “similar to vegetarians” while allowing for greater diet variety and simplicity.  What are these health outcomes, and how do they compare with vegan health outcomes?

How do health outcomes compare for flexitarian diets versus vegans?

Many research studies on veganism compare the vegan diet to standard western-style diets.  The research is very clear that vegans enjoy superior health outcomes versus those consuming omnivore diets (diets that eat animal foods without any restrictions).   

Analyses of flexitarian diets versus vegan diets are less abundant, though the research that has been completed comparing the plant-based dominance of various diets to date appears to suggest that indeed, vegan diets maintain superiority against even a “healthy” diet containing small to moderate amounts of animal protein. 

Research findings comparing various diets including flexitarian diet

vegetable and meat on bowl
Is this the image of the optimal diet? How does the flexitarian diet stack up to other diet options that eliminate meat? (Image credit: Anh Nguyen)

In a cross-section study of 10,797 participants conducted over a period of 12 years in Switzerland, participants were separated and analyzed in the following groupings according to diet:

  • Omnivore (anyone in the study that ate meat/ poultry more than once a week)
  • Pescatarian (a vegetarian diet with dairy, eggs, and fish, but no red meat or poultry)
  • Flexitarian (anyone in the study that ate meat no more than 1 time per week)
  • Vegetarian (no meat, but consume eggs and dairy)

Vegans were NOT analyzed as a separate group.  Nonetheless, the strict definition of flexitarian (meat no more than one time a week) is useful in providing comparisons versus vegetarians who avoid all meat.  

Five cardiovascular health markers were analyzed, including BMI (a measure of weight proportionate to height), blood pressure, cholesterol (as measured by mmol/L with readings above 6.5 mmol/L diagnostic of high cholesterol levels) and fasting glucose as measured in mmol/L (with greater than 7 diagnostic of diabetes). 

Despite the very low frequency of meat consumption in the flexitarian diet, vegetarian cardiovascular health outcomes proved superior as follows:

  • Lower BMI: As compared to omnivores, vegetarians had the lowest BMIs (2.22 points lower than omnivores), followed by pescatarians (1.7 points lower than omnivores), then flexitarians (only 0.66 points lower than omnivores).   
  • Lower total cholesterol: Vegetarians had a 0.44 mmol/L reduction in total cholesterol levels versus omnivores, pescatarians had readings 0.34 lower than omnivores, while flexitarians had no advantage over omnivores in terms of cholesterol.  LDL reduction levels were similar between pescatarian and vegetarian participants (0.36 and 0.33 mmol/L lower than omnivores respectively).  
  • Lower blood pressure:  Pescatarians had the largest reduction in blood pressure versus omnivores (systolic bp reduced by 4.9 points, diastolic by 3.31 points), followed by vegetarians (systolic bp reduced by 3.1 points, diastolic by 1.9 points), with flexitarians experiencing the least blood pressure reductions (systolic reduced by 0.97, diastolic by 0.7). 

Some of the results (lower blood pressure for flexitarians and vegetarians) appear to be attributable to the lower BMI of these groups.  The same is true for the lower cholesterol levels in pescatarians.  None of the groups experienced diabetes at a lower rate than the omnivores.    

Separate research analyzing specifically vegan diets, however, has shown diabetics placed on a vegan diet experienced 28% reductions in blood sugar versus a control group on a low-fat diet which only experienced a 12% reduction in blood sugar level.   

What do 25 studies say about flexitarian diets?

The above study is interesting but insufficient.  So what does a review of 25 flexitarian diet studies, including 4 randomized controlled trials tell us about flexitarian diets and health outcomes versus other diets?

Flexitarian diets in the studies that follow were frequently referred to as “semi-vegetarian,” and definitions varied with some restricting red meat, others restricting fish.  

The studies below involving the Adventists had a more clear definition of flexitarians/ semi-vegetarians, defining such as persons who ate dairy and poultry more frequently than once per month, but less frequently than once per week. 

Weight management and flexitarian diets

blue and white i love you round plate
Vegan diets significantly outperform flexitarian diets, as well as pescatarian and vegetarian diets when it comes to weight loss (Image credit: Total Shape)
  • Flexitarian diets are inferior to vegan diets for weight management.  Vegan diets significantly outperformed 4 other diets (including omnivores, flexitarian, pescatarian, and vegetarian diets) in helping participants lose weight during a six-month randomized-controlled trial.
  • Cross-sectional data analysis on 71,751 participants in the Adventist study similarly found that BMI was lowest in strict vegetarians, while only slightly lower in flexitarians, versus omnivores.
  • In a similar Adventist study data analysis of 22,434 men and 38,469 women from 2002 to 2006, vegan diets outperformed all other diet variants in terms of weight management.  BMI average findings were as follows:  vegans (23.6 kg/m2); lacto-ovo vegetarians (25.7 kg/m2), pesco-vegetarians (26.3 kg/m2), flexitarians / semi-vegetarians (27.3 kg/m2), and omnivores  (28.8 kg/m2).
  • Flexitarian diets outperformed omnivore diets in terms of weight management in 9,113 Australian women

Similar to the study cited in the previous section, research on tens of thousands of individuals shows consistently that weight creeps up with the addition of animal foods.  Weight starts escalating compared to vegans, first as eggs and dairy are added into the diet, then increasing further with fish, then higher still in those that just occasionally eat meat (flexitarians), until reaching the highest levels in omnivores. 

Cancer prevention and flexitarian diets versus vegan diets

two sliced breads with avocado on top
If you want to beat diabetes, vegan diets are your best bet…despite those “evil” carbs!! Flexitarian diets offer protection as well, but to a lesser extent. (Image credit: Anna Pelzer)

Flexitarian style diets did not appear to protect against breast cancer in an analysis of 96,001 adults conducted from 2002 to 2007.  In trending breast cancer incidents, the addition of animal foods corresponded with increased rates of breast cancer when compared with vegans. 

Vegans enjoyed the highest reduction in rates of breast cancer versus cancer rates in vegetarians, pescatarians, semi-vegetarians/ flexitarians, and non-vegetarians, though chance could not be ruled out (the results trended lower than the other groups, even when controlled for BMI, but did not achieve statistical significance).  

When BMI was factored into the findings, it appeared at least some of the possible protection against breast cancer was due to lower average weights in vegans. 

Flexitarian diets also failed to protect against prostate cancer in an analysis analyzing dietary patterns of 26,346 males.  Only vegans experienced significant reductions in prostate cancer rates versus omnivores when compared to males consuming other vegetarian, pescatarian, and flexitarian/ semi-vegetarian diets.

Similar to the findings in breast cancer reduction, the lower BMI appeared to play some role in the cancer rate reductions for vegans–though not necessarily explaining the difference in rates in totality.

Diabetes and flexitarian diets versus vegan diets

Flexitarian diets do appear to reduce the risk of diabetes as noted in the National Family Health Survey 2005–2006 that compared health outcomes and dietary patterns for 156,317 participants.  

Findings in that study did not note a protective effect of vegan diets.  However, the researchers note that in India, self-reported “vegans” likely consume ghee and butter (normally not consumed in vegan diets elsewhere), as well as likely routinely consume white rice. The authors note that in India, people do not necessarily go vegan for health considerations.

In the research on Adventists in North America, vegan diets were superior and significant at protecting against diabetes, even when the study controlled for BMI, activity levels, income, age, television watching, and other factors.  Findings noted (with controls as described above in place):

  • Vegans were 49% less likely to experience diabetes than omnivores
  • Lacto-ovo vegetarians were 46% less likely to experience diabetes than omnivores 
  • Pesco-vegetarians were 30% less likely to experience diabetes than omnivores
  • Flexitarians were 26% less likely to experience diabetes than omnivores

Wrap-up

While flexitarian diets appear to be somewhat useful in reducing cardiac risk, risk of obesity, and risk of diabetes based on current research findings, most of these studies suggest it is inferior to vegetarian and vegan diets in terms of reducing risks for these conditions.  The strict definition of flexitarian is also interesting… suggesting that even small amounts of meat may undermine an otherwise heavy plant-based meal in terms of reducing disease risk.  

Nonetheless, while potentially inferior to vegan and vegetarian diets, flexitarian diets are still better in terms of health outcomes/ disease prevention compared to standard omnivore diets (where there are no restrictions on meat consumption).  More robust research is needed, such as large, randomized-controlled trials analyzing different diets as interventions for specific diseases and comparing results over time.  

However, based on research available at this time, flexitarian diets are perhaps good starting points for people who want to go more “plant-based.” Those seeking to maximize health outcomes may choose to adopt a more strict plant-based diet such as veganism.

References

Cleveland Clinic. (2021). What is the flexitarian diet? Retrieved https://health.clevelandclinic.org/what-is-the-flexitarian-diet/

Derbyshire E. J. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Frontiers in nutrition, 3, 55. https://doi.org/10.3389/fnut.2016.00055

Marrone, G., Guerriero, C., Palazzetti, D., Lido, P., Marolla, A., Di Daniele, F., & Noce, A. (2021). Vegan Diet Health Benefits in Metabolic Syndrome. Nutrients, 13(3), 817. https://doi.org/10.3390/nu13030817

Penniecook-Sawyers, J. A., Jaceldo-Siegl, K., Fan, J., Beeson, L., Knutsen, S., Herring, P., & Fraser, G. E. (2016). Vegetarian dietary patterns and the risk of breast cancer in a low-risk population. The British journal of nutrition, 115(10), 1790–1797. https://doi.org/10.1017/S0007114516000751

Tantamango-Bartley, Y., Knutsen, S. F., Knutsen, R., Jacobsen, B. K., Fan, J., Beeson, W. L., Sabate, J., Hadley, D., Jaceldo-Siegl, K., Penniecook, J., Herring, P., Butler, T., Bennett, H., & Fraser, G. (2016). Are strict vegetarians protected against prostate cancer?. The American journal of clinical nutrition, 103(1), 153–160. https://doi.org/10.3945/ajcn.114.106450

Tonstad, S., Butler, T., Yan, R., & Fraser, G. E. (2009). Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes care, 32(5), 791–796. https://doi.org/10.2337/dc08-1886

Turner-McGrievy, G. M., Wirth, M. D., Shivappa, N., Wingard, E. E., Fayad, R., Wilcox, S., Frongillo, E. A., & Hébert, J. R. (2015). Randomization to plant-based dietary approaches leads to larger short-term improvements in Dietary Inflammatory Index scores and macronutrient intake compared with diets that contain meat. Nutrition research (New York, N.Y.), 35(2), 97–106. https://doi.org/10.1016/j.nutres.2014.11.007

U.S. News & World Report. (n.d.). The flexitarian diet. Retrieved from https://health.usnews.com/best-diet/flexitarian-diet

Wozniak, H., Larpin, C., de Mestral, C., Guessous, I., Reny, J. L., & Stringhini, S. (2020). Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population. The British journal of nutrition, 124(8), 844–852. https://doi.org/10.1017/S0007114520001762

Your Brain and Nerve Health: Wired For Success!

Fitness/ Wellness, Mental Health and Wellness, Plant-based Diets, Entomophagy, and Evidence

Sight, sound, smell, hearing, touch–our thoughts, emotions, ability to move, balance, react…all we do relies on having sufficient brain and nerve health! Learn what you can do to optimize and protect the health of your brain and nerves! Image credit: Simon Migaj at Pexels

Our thoughts, emotions, personality, senses, movements, regulation of vital organ functions and hormones, and the immune system–essentially everything that makes us “us”–depends on a functioning, integrated and healthy nervous system. To experience the best in life, it helps to have optimal brain and nerve health. And yet, because we can’t “see” it, we tend to give little thought to promoting the health of our nervous system until problems arise.

Read on to learn steps you can take to ensure you are “wired for success”, with tips on how to protect and optimize your nervous system! This post explores risk factors for neuro-disease and decline, as well as the research linking diet and inflammation to brain and nerve health.

Brain and nerve health: Don’t appreciate what you got, until it’s gone

Alzheimer’s disease, Parkinson’s disease, cognitive decline, multiple sclerosis, anxiety, depression, neuropathy, neuro-degenerative syndromes, neuro-motor diseases, chronic pain syndromes…these illnesses can adversely impact every aspect of our lives.

Changes that can occur in your brain and nerve health as you age even in absence of a diagnosis of disease include:

  • Slowing of thinking ability and memory retrieval
  • Reductions in senses (sight, touch, hearing, smelling, tasting)
  • Slowing of movements and reaction time
  • Increased clumsiness/ decline in coordination

A decline in any of the above functions, functions we use every day of our lives, can adversely affect your work, quality of life, as well as your health and fitness goals.

Neurological conditions such as dementia, multiple sclerosis, etc., can be a nightmare! And despite all our science advances, the origin of these some of these diseases remain subjects of ongoing research.

woman sitting on wheelchair
The end-result of loss of brain and nerve health can be devastating. Not all risk factors for neuro-related diseases are avoidable, but many factors are directly impacted by our lifestyle choices. Image credit: Steven HWG

The precise underlying factors that contribute to neurological decline and disease are still under study. However, research has shed light on factors that can influence our brain and nerve health, and reduce the risk or impact of some of these dreaded diseases.

Risk factors: which ones can we control?

The underlying causes of neuro-degenerative diseases along with nervous-system disorders in general are incredibly complex and varied. Underlying factors implicated in neuro-disease as understood at this time include:

  • Oxidative stress
  • Prion disease: abnormal proteins that cause chain-reaction damage and destruction of various nerve cells–prions can be obtained from infected meat or contaminated medical equipment or transplants. .
  • Toxin stress (such as toxins ingested in food as well as exposures from our environment)
  • Inflammation
  • Dysfunction in clearing metabolic waste products and proteins from within nerve cells, leading to cell dysfunction and ultimately, cell death
  • Trauma such as serious or repetitive head injuries (sometimes encountered in certain sports or due to other causes such as accidents, etc.)
  • Alcoholism
  • Nutrient deficiencies
  • Certain viruses and infections (Lyme disease, Epstein-Barr virus, hepatitis C, shingles, leprosy, HIV)
  • Certain medications can damage nerves
  • Genetic mutations and susceptibility
  • Thyroid disorders

Peripheral nerve diseases (diseases of any of the nerves that extend outside of the brain, such as the nerves of the spinal cord, eyes, face, arms, legs, and those regulating your heart, lungs, and other body functions) have similar risk factors as the nerve diseases affecting the brain.

While the above represent direct effects on our brain and nerve health, indirect processes have been identified as significant risk factors for nerve cell damage and disease. For example, the following conditions DOUBLE your risk for Alzheimer’s dementia:

  • Cerebrovascular/ vascular disease
  • High cholesterol
  • Diabetes
  • Smoking

Obesity raises your risk for Alzheimer’s disease by approximately 60%!

Obesity, high cholesterol, diabetes, and vascular disease dramatically increase your risk of dementia (Image credit: ROMAN ODINTSOV at Pexels)

Issues such as genetic mutations may not be within our total control. However, many of the above risk factors are impacted strongly by our food choices, exercise habits, and environment! Choices we make now may have powerful influence regarding our nerve and brain health both now and in the years ahead!

Dietary factors influencing brain and nerve health

Cerebrovascular disease, obesity, diabetes, cholesterol…these very significant risk factors for Alzheimer’s are strongly driven by dietary habits. Obesity, cholesterol, and diabetes risk factors are significantly reduced by plant-based diets.

Research has repeatedly linked dietary patterns to either risk of or protection against cognitive impairment, as well as Alzheimer’s disease.

Specifically, Mediterranean diets rich in fruits, vegetables, whole grains, nuts, and legumes–and lower volumes (or elimination) of animal products–have been found to be protective against loss of brain neurons, protection of brain size and volume during aging, and protection against Alzheimer’s disease.

Research has also shown that diabetics that switch to vegan diets are frequently able to eliminate diabetic and pain medication dependence. Up to 80% of those suffering from nerve pain experience COMPLETE relief from nerve pain after just 4-16 days following a vegan diet!!!

What gives?

Plant-dominant diets such as the Mediterranean diet and vegan diet have demonstrated the ability to restore and protect brain and nerve health. Image credit:Naim Benjelloun at Pexels

Diets and chronic inflammation

Dietary factors appear to have a significant impact, not only on the health of our hearts or general health, but on the functioning of our brain and nervous systems. Unhealthy diet choices have been linked chronic inflammation.

Conversely, healthy food choices have anti-inflammatory effects. Inflammation has been strongly implicated in the processes that occur in Alzheimer’s disease. For example, research on the brains of persons with Alzheimer’s disease reveals:

  • Chronic activation of immune cells found in the brain–microglial macrophage cells
  • These cells release pro-inflammatory cytokines including interleukin-1β, interleukin-6 (IL-6), and tumour necrosis factor-α (TNF-α)
  • Chronic exposure to these cytokines leads to brain shrinking, nerve cell death, destruction of blood vessels in the brain, and accumulation of nerve cell waste products

Not only that, researchers have noted just mild increases in hemoglobin A1C (a measure of blood sugar trends in the body) and C-reactive protein (a marker of inflammation in the body)–even while still within normal range–are predictive of decline in nerve function in the arms and legs (peripheral nerves).

What was once attributed to “normal aging” of the nervous system–slowed conduction, decreased reactivity– is increasingly recognized as damage due to inflammation and elevations in blood sugar (even below diabetic levels)!

Diet factors that promote inflammation

Diets common to Western cultures have been linked to disruptions in immune system function and and disruptions in metabolism. Nutrients linked to inflammation include:

Saturated fats

Found largely in animal-based foods such as various meats and dairy products, baked-goods, along with palm and coconut oils

Cholesterol

Found exclusively in animal-based foods such as meat—even in lean cuts of meat–as well as eggs, shellfish, and dairy products

Sugar and refined grains

The key here is added sugars (such as soft drinks, snack foods, pastries), and processed foods like pretzels, white breads, processed cereals, etc. Sugars found in whole, plant-based foods are fine.

Why? Because they are paired with fiber, water, absorb more slowly into your body, and are found in relatively low amounts in whole foods.

Purines

These are found in both plant and animal-based foods, though the richest sources tend to be meat, seafood, and organ foods (like liver). In excess, purines can cause uric acid levels to rise above desirable levels, contributing to inflammation, kidney disease, vascular disease, and gouty arthritis.

Despite purines being found in high amounts in certain plant-foods–such as soy–plant-based diets have been found to protect against high levels of uric acid and gout related disease. Meat, alcohol, seafood, and excess fructose on the other hand raise the risk of high uric acid levels and related diseases.

Meat, dairy, eggs, and fish are rich sources of pro-inflammatory compounds such as carnitine, dietary cholesterol, saturated fat, and purines. Image credit: Chan Walrus at Pexels

Dietary carnitine

Dietary carnitine is found exclusively in animal-based foods. Red meat, dairy, and eggs are rich sources. When metabolized in the gut, a by-product called trimethylamine N-oxide (TMAO) is produced.

TMAO is strongly linked to cardiovascular disease. Contributing to clot formation and fatty deposits in the arteries (atherosclerosis), TMAO may also play a role in contributing to liver damage (non-alcoholic fatty liver disease) and kidney disease. As TMAO levels rise, all-cause rates of death (mortality) also rise.

Interesting enough, when vegetarians were given carnitine supplements, TMAO levels did NOT rise. However, in omnivores, the rise in blood and urine levels were significant–reaching harmful levels. The difference in response is attributed to differences in gut-microbes that naturally occur between vegetarians and omnivores as a response to diet patterns.

Inflammatory foods in summary:

Except refined sugar and grain, the above inflammatory components are found in animal products: cheese, dairy, meat (including lean cuts), seafood, and eggs. Foods linked to both declines in cognition along with higher levels of circulating inflammatory immune cytokines (proteins)–specifically interleukin-6–include:

  • Processed meats
  • Red meat
  • Fried foods
  • Peas and legumes when prepared with sugar and meat (baked-beans)* ( research has linked 3 or more servings of legumes to improved cognitive performance)–how the beans are prepared–such as baked-beans that include added sugar, ham and bacon–increase IL-6 per researchers
  • Lack of whole grains in the diet

Diet factors that are anti-inflammatory

Our diets can heal or harm our bodies. Anti-inflammation nutrients are abundant in plant-based foods and include the following:

Fiber

The most anti-inflammatory nutrient in this list, fiber is a major nutrient abundant in plant-based diets. Fiber serves as food for health-promoting strains of bacteria in the gut.

Indeed, research has found that the effects of following a plant-based, vegan diet, leads to healthy Prevotella (health promoting) to Bacteroides (inflammation promoting) ratios (P/B), and promotes growth of the health-promoting species Bifidobacterium and Lactobacillus.

The results of these health promoting gut-microbe changes include:

  • boosted insulin sensitivity
  • lower cholesterol
  • reductions in growth of colon cancer cells
  • reduced proliferation of harmful bacteria species
Fiber has powerful anti-inflammatory effects, likely in part due to its effects on the gut microbiome. Gut health microbes have been linked to lower insulin resistance, cholesterol, and cancer risk. Image credit: Ella Olsson at Pexels

Monounsaturated fats

Abundant in plant-based foods such as nuts, olive oil, and avocados, these fats can reduce LDL (“bad”) cholesterol levels and have a mild anti-inflammatory effect within the body. Indeed, adding nuts and olive oil into a Mediterranean-style diet was shown to reduce stroke and heart attack events by 30%!!

Omega-3 fatty acids

Powerfully anti-inflammatory, omega-3 fatty acids inhibit release of inflammatory cytokines, promote production of anti-inflammatory molecules in the body, and reduce formation of autoimmune antibodies (antibodies that attack our own bodies). These fatty acids include α-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

Omega-3 fatty acids are used in the formation of all of our cell membranes.

Sources include:

  • Nuts (especially walnuts) for ALA omega-3’s
  • Seeds (chia and flax) for ALA omega-3’s
  • Oils (flaxseed oil, soybean oil, and canola oil) for ALA omega-3’s
  • Algae oil* for DHA and EPA omega-3’s
  • Cold-water fish* for DHA and EPA omega-3’s

*DHA and EPA are typically found in only seafood sources, though vegan supplements made from algae (the same source for fish!) can be found readily, such as this product.

Healthy levels of omega-3 fatty acids appear to:

  • Reduce risks of Alzheimer’s disease and various forms of dementia
  • Promote healthy memory
  • May protect against heart disease
  • May protect against certain cancers

Research shows that DHA and EPA omega-3 fatty acids can directly lower inflammation in the brain by blocking release of pro-inflammatory cytokines from microglial cells (immune cells in the brain).

body of water
Where do fish get their DHA and EPA omega-3’s? Algae! No need to harvest. Safe, aquarium-grown algae supplements provide vegans with a great source of DHA and EPA! Image credit: Younmyoung Cho

Polyphenols / food-based antioxidants

Found abundantly in whole, minimally processed plant-based foods, polyphenols appear to have protective roles against neuro-degenerative and cardiovascular diseases, certain cancers, and obesity. Polyphenols have strong anti-oxidant activities, scavenging harmful-free radical byproducts.

Numerous polyphenols have been shown to reduce inflammation. Polyphenols include anthocyanins, catechins, flavanols, flavones, flavanones, and isoflavones.

Excellent sources of research-backed, inflammation reducing polyphenols include the following:

  • Mushrooms
  • High-phenol virgin olive oil
  • Vegetables, particularly dark leafy greens such as spinach, broccoli, onions, garlic, artichokes–and many others–just eat your vegetables! 😉
  • Green tea
  • Coffee
  • Cocoa
  • Sage (a member of the mint family)
  • Pe’ur tea
  • Turmeric (found in yellow curries)
  • Resveratrol (found in high amounts in red wine and itadori tea)
  • Fruits (particularly in peels and skins), including especially pomegranate extracts, black currants, blue berries, strawberries, apples, citrus fruits, plums, pears
  • Nuts (particularly in hulls)
Green tea, sage, cocoa, coffee, fruits, vegetables, and mushrooms abound with anti-inflammatory, nerve protecting compounds! Image credit: Maria Tyutina at Pexels

Indeed, ECGC found in green tea, along with polyphenols in wine and curry have been found to have significant cognitive and nerve cell protective effects! Actions of polyphenols include:

  • Blocking toxins by binding to cell receptors, or binding with toxins to neutralize them
  • Heavy-metal (iron) chelating effects (binding and neutralizing of harmful metals)
  • Antioxidant effects
  • Reduction of inflammation with influence on immune cytokines.
  • Prevention of abnormal cell growth
  • Prevention of new fat cell formation (anti-obesity effects)
  • Promotion of increased energy expenditure (anti-obesity effects)
  • Protection of insulin-producing beta-cells (anti-diabetic effects)
  • Slowing of starch, protein, and fat digestion (anti-diabetic effects)
  • Protection against cholesterol oxidation, anti-platelet effects (protects against blood vessel clots–cardio/ cerebrovascular protective)
  • Lowering of blood pressure (cardio/ cerebrovascular protective)

Study findings link polyphenols to improved brain and nerve health

Significant reductions in neuro-degenerative disease risk have been demonstrated with as little as one glass of wine per month.

Indian and South Asian nation populations regularly consuming turmeric and curry have been noted to have better cognition and lower risks of dementia verses members of the population who ate little curry.

Mushrooms– 2 or more servings per week were correlated with lower risk of cognitive impairment. These findings were independent of participant age, gender, education, cigarette smoking, alcohol consumption, hypertension, diabetes, heart disease, stroke, physical activities, and social activities! This means the mushrooms themselves appear to have protective effects.

Animal studies have shown polyphenol-rich strawberry, blueberry, and black currant extracts protect against age-related movement declines and memory impairments.

Research has affirmed the brain and nerve boosting effects of polyphenols found in particular high amounts in fruits and berries. Image credit: Trang Doan at Pexels

Research in humans likewise demonstrated improved cognitive function in elders given between 400-600 mls of wild blueberry juice daily. In a separate study of 1,640 people aged 65 and older over a period of 10 years, those with the highest polyphenol intake at baseline had the highest scores in memory and cognition.

This trend continued over a 10-year period, with those maintaining the highest intake of polyphenols suffering the least effects of cognitive decline associated with aging. Subjects were controlled for education level, age, and sex.

Numerous human research trials, including double-blinded, placebo-controlled trials, have found consumption of sage to have significant nerve/ brain-enhancing effects, including:

  • Enhanced memory over a 4-month period of use among participants
  • Improved attention abilities and reductions in psychiatric symptoms
  • A dose-related response enhancing word recall
  • Improved alertness, sense of calm, and sense of contentment, with reductions in anxiety

Anti-inflammatory foods in summary

The above anti-inflammatory compounds are found almost exclusively in plant-based foods. Omega 3’s, including DHA and EPA can be obtained from plant-foods and supplements, avoiding the pro-inflammatory saturated fat, cholesterol, and purines found in seafood.

  • Whole grains (whole wheat, oats, quinoa, millet)–powerfully anti-inflammatory against interleukin-6
  • Fruits and vegetables
  • Legumes (prepared without sugar and meats)
  • Nuts
  • Olive oil
  • Red Wine
  • Green tea, sage, Pe-ur tea, and possibly itadori tea
  • Curry spice and turmeric
  • Mushrooms
Sage, a member of the mint family, can be consumed in capsules and teas. Research in human trials have linked sage to significant improvements in brain function and emotional health. Image credit: Eugene Golovesov at Pexels

A quick word on B-12 deficiency

A quick word on vitamin b-12 deficiency. Vitamin B12 is critical for brain and nerve health, along with cardiovascular health. In cases of deficiency, permanent nerve cell and nervous system damage can occur, along with anemia and increases in vascular inflammation.

Vegans, vegetarians will become vitamin B12 deficient without adequate supplementation. Absorption of B12 declines with aging as well, regardless of intake of animal foods. Fortunately, B12 supplements are cheap and readily available.

Wrap-up: using to diet to optimize brain and nerve health

Compounds found predominantly in plant-based diets not only protect us from heart disease, diabetes, high cholesterol, and obesity, but also have powerful anti-inflammatory effects. Combined with anti-oxidant properties, anti-inflammatory compounds in plant-based foods such as fiber, monounsaturated fats, omega-3 fatty acids, and polyphenols have research-backed evidence demonstrating protection and healing effects for our brains and nervous systems.

Interesting enough, as noted by research showing baked-beans strongly contributed to elevations of inflammatory proteins, simply mixing health-promoting foods into meat and sugar-rich diets can be counter-productive. Nearly all the pro-inflammatory compounds (except sugar and refined grain) are found in animal products. Whole food plant-dominant diets are a research-backed strategy to help you feel, move, and experience your world with an optimized nervous system! Just be sure to take your B-12 supplement!

References

Allen, L. H., Miller, J. W., de Groot, L., Rosenberg, I. H., Smith, A. D., Refsum, H., & Raiten, D. J. (2018). Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. The Journal of nutrition, 148(suppl_4), 1995S–2027S. https://doi.org/10.1093/jn/nxy201

Burns, J., Yokota, T., Ashihara, H., Lean, M. E., & Crozier, A. (2002). Plant foods and herbal sources of resveratrol. Journal of agricultural and food chemistry, 50(11), 3337–3340. https://doi.org/10.1021/jf0112973

Christ, A., Lauterbach, M., & Latz, E. (2019). Western Diet and the Immune System: An Inflammatory Connection. Immunity, 51(5), 794–811. https://doi.org/10.1016/j.immuni.2019.09.020

Cory, H., Passarelli, S., Szeto, J., Tamez, M., & Mattei, J. (2018). The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in nutrition, 5, 87. https://doi.org/10.3389/fnut.2018.00087

Dugger, B. N., & Dickson, D. W. (2017). Pathology of Neurodegenerative Diseases. Cold Spring Harbor perspectives in biology, 9(7), a028035. https://doi.org/10.1101/cshperspect.a028035

Erkkinen, M. G., Kim, M. O., & Geschwind, M. D. (2018). Clinical Neurology and Epidemiology of the Major Neurodegenerative Diseases. Cold Spring Harbor perspectives in biology, 10(4), a033118. https://doi.org/10.1101/cshperspect.a033118

Feng, L., Cheah, I. K., Ng, M. M., Li, J., Chan, S. M., Lim, S. L., Mahendran, R., Kua, E. H., & Halliwell, B. (2019). The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. Journal of Alzheimer’s disease : JAD, 68(1), 197–203. https://doi.org/10.3233/JAD-180959 Format:

Gubert, C., Kong, G., Renoir, T., & Hannan, A. J. (2020). Exercise, diet and stress as modulators of gut microbiota: Implications for neurodegenerative diseases. Neurobiology of disease, 134, 104621. https://doi.org/10.1016/j.nbd.2019.104621

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Harland, J., & Garton, L. (2016). An update of the evidence relating to plant based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin, 41(4), 323–338. https://doi-org.lopesalum.idm.oclc.org/10.1111/nbu.12235

Health.harvard.edu. (2021). The sweet danger of sugar. Retrieved from https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Heart UK. (n.d.). Cholesterol. Retrieved from https://www.heartuk.org.uk/low-cholesterol-foods/foods-that-contain-cholesterol

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Insero, A. (2020). Can a Vegan Diet Reduce Diabetic Neuropathic Pain? American Journal of Managed Care. Retrieved from https://www.ajmc.com/view/can-a-vegan-diet-reduce-diabetic-neuropathic-pain-

Jakše, B., Jakše, B., Pajek, M., & Pajek, J. (2019). Uric Acid and Plant-Based Nutrition. Nutrients, 11(8), 1736. https://doi.org/10.3390/nu11081736

Johns Hopkins Medicine. (2021). Prion diseases. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/prion-diseases

Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332

Letenneur L, Proust-Lima C, Le Gouge A, Dartigues JG, Barberger-Gateau P. Flavonoid intake and cognitive decline over a 10-year period. Am J Epidemiol. 2007;165:1364–1371. Retrieved from https://academic.oup.com/aje/article/165/12/1364/125579?login=true

Li, R., Yu, K., & Li, C. (2018). Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Asia Pacific journal of clinical nutrition, 27(6), 1344–1356. https://doi.org/10.6133/apjcn.201811_27(6).0022

Lopresti A. L. (2017). Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs in R&D, 17(1), 53–64. https://doi.org/10.1007/s40268-016-0157-5

Mazza, E., Fava, A., Ferro, Y., Moraca, M., Rotundo, S., Colica, C., Provenzano, F., Terracciano, R., Greco, M., Foti, D., Gulletta, E., Russo, D., Bosco, D., Pujia, A., & Montalcini, T. (2017). Impact of legumes and plant proteins consumption on cognitive performances in the elderly. Journal of translational medicine, 15(1), 109. https://doi.org/10.1186/s12967-017-1209-5

McGrattan, A. M., McGuinness, B., McKinley, M. C., Kee, F., Passmore, P., Woodside, J. V., & McEvoy, C. T. (2019). Diet and Inflammation in Cognitive Ageing and Alzheimer’s Disease. Current nutrition reports, 8(2), 53–65. https://doi.org/10.1007/s13668-019-0271-4

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Onaolapo, A. Y., Obelawo, A. Y., & Onaolapo, O. J. (2019). Brain Ageing, Cognition and Diet: A Review of the Emerging Roles of Food-Based Nootropics in Mitigating Age-related Memory Decline. Current aging science, 12(1), 2–14. https://doi.org/10.2174/1874609812666190311160754

Ozawa, M., Shipley, M., Kivimaki, M., Singh-Manoux, A., & Brunner, E. J. (2017). Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical nutrition (Edinburgh, Scotland), 36(2), 506–512. https://doi.org/10.1016/j.clnu.2016.01.013

Roager, H. M., Vogt, J. K., Kristensen, M., Hansen, L., Ibrügger, S., Mærkedahl, R. B., Bahl, M. I., Lind, M. V., Nielsen, R. L., Frøkiær, H., Gøbel, R. J., Landberg, R., Ross, A. B., Brix, S., Holck, J., Meyer, A. S., Sparholt, M. H., Christensen, A. F., Carvalho, V., Hartmann, B., … Licht, T. R. (2019). Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial. Gut, 68(1), 83–93. https://doi.org/10.1136/gutjnl-2017-314786

Robaszkiewicz, A., Bartosz, G., Lawrynowicz, M., & Soszyński, M. (2010). The Role of Polyphenols, β-Carotene, and Lycopene in the Antioxidative Action of the Extracts of Dried, Edible Mushrooms. Journal of nutrition and metabolism, 2010, 173274. https://doi.org/10.1155/2010/173274

Sakkas, H., Bozidis, P., Touzios, C., Kolios, D., Athanasiou, G., Athanasopoulou, E., Gerou, I., & Gartzonika, C. (2020). Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health. Medicina (Kaunas, Lithuania), 56(2), 88. https://doi.org/10.3390/medicina56020088

Salehi, B., Mishra, A. P., Nigam, M., Sener, B., Kilic, M., Sharifi-Rad, M., Fokou, P., Martins, N., & Sharifi-Rad, J. (2018). Resveratrol: A Double-Edged Sword in Health Benefits. Biomedicines, 6(3), 91. https://doi.org/10.3390/biomedicines6030091

University of South Carolina. (2010). New studies reveal age-related nerve decline is associated with inflammation and differs by gender. Retrieved from https://www.ucsf.edu/news/2010/04/98194/new-studies-reveal-age-related-nerve-decline-associated-inflammation-and-differs

Williamson G. (2017). The role of polyphenols in modern nutrition. Nutrition bulletin, 42(3), 226–235. https://doi.org/10.1111/nbu.12278

Wu, WK., Panyod, S., Liu, PY. et al. (2020). Characterization of TMAO productivity from carnitine challenge facilitates personalized nutrition and microbiome signatures discovery. Microbiome 8, 162. https://doi.org/10.1186/s40168-020-00912-y

Thank God For Garlic! Health Benefits Of Garlic & Current Research

Plant-based Diets, Entomophagy, and Evidence

(Image credit: Skitterphoto at Pexels)

Thank God for Garlic! This pungent, yet delicious herb has been cultivated for its unique healing properties for more than 5,000 years!!! (Adaki, Adaki, Shah, & Karagir, 2014; Majewski, 2014). Traditional historic uses ranged from fending off crocodiles, vampires, and demons, to treating heart disease and cancer (Majewski, 2014). Research is shedding light on garlic health benefits, helping us separate fact from fiction. Read on to learn about the research-backed benefits of garlic!

Garlic health benefits: nutritional properties

Containing more than 2,000 bioactive compounds, garlic is rich in organosulur compounds, oils, flavonoids, natural sugars, saponins, phenolic compounds, and polysaccharides (Majewski, 2014; Shang, et al., 2019). Garlic has limited amounts of vitamins and minerals, such as:

  • Vitamin C, vitamin B1, vitamin B2, and beta-carotene
  • Potassium, magnesium, and calcium
  • traces of iron , copper, nickel, cobalt, chromium, selenium, and germanium (Majewski, 2014)

Notably, the trace minerals selenium and germanium have been noted to have anti-cancer properties by blocking cell division, tumor growth antagonism, and direct toxicity to cancer cells (Majewski, 2014). Perhaps of greater interest in terms of unique health promoting properties are the organosulur compounds. These compounds of note include:

  • Alliin and alliianase which combine to form allicin –a powerful antibiotic–when garlic is crushed, minced, or processed
  • Bioactive allicin derivatives that naturally occur when allicin breaks down, such as ajoenes , vinyldithiins, and sulfides
  • Unique sulfer oxides called garlic-nins (Majewski, 2014)

Garlic is a rich source of antioxidants whether cooked, raw, or as an aged-garlic extract (Shang et al., 2019). The combination of the above mentioned properties work independently and in synergy to produce a number of the health benefits discussed as follows.

lots of garlics
Garlic is rich in antioxidants, along with numerous unique sulfur compounds with research-backed bio-active effects (Image credit: Photo by team voyas)

Garlic health benefits: cardiovascular benefits

Garlic has been found to promote cardiovascular health through various mechanisms of action (Shang et al., 2019). Intake of garlic powder has produced the following benefits:

  • Reductions in blood pressure
  • Reductions in total cholesterol levels as well as reductions in LDL cholesterol
  • Reductions in platelet aggregation/ blood-clotting
  • Reduction of plague size in arteries with fatty deposits
  • Protection against cardiac cell damage (Adaki et al., 2014; Shang et al., 2019; Wan, Li, Du, Zhao, Yi, Xu, & Zhou, 2019).

Blood pressure reduction

Numerous studies on animal models and humans alike have shown garlic to have significant blood pressure reduction effects in hypertensive participants (Shang et al., 2019; Wan et al., 2019). Two meta-analysis studies (studies that analyze the combined results of multiple individual studies) involving 9-20 individual studies each, with an median of more than 500 human participants per individual study, showed modest but significant blood pressure reductions (Wan et al., 2019). Reductions of blood pressure had a weighted average as follows:

  • Systolic blood pressure reduction of 8.35 mmHg in hypertensive patients
  • Diastolic blood pressure reductions of 3.82 mmHg in hypertensive patients (Wan et al., 2019)

Garlic did not impact blood pressure significantly for persons with normal blood pressure. Doses of garlic used to achieve this reduction averaged between 600-900mg/ day. Garlic was taken in the forms of oil, powder, extract, and supplemental forms in the various studies. The median duration of each study was 12 weeks.

Aged-garlic extract was found to promote the production and release of nitric oxide, down regulate calcium-channel activity, as well as to block angiotensin converting enzyme, leading to dilation/ relaxation of blood vessels (Shang et al., 2019). The actions of garlic in relation to angiotensin converting enzyme and calcium-channel activity are interesting, as two classes of medications commonly used to treat high blood pressure include angiotensin converting enzyme (ACE) inhibitors, and calcium-channel blockers.

Garlic appears to have a modest effect on lowering blood pressure in hypertensive patients (Image credit: cottonbro at Pexels)

Lower cholesterol

An umbrella review of six separate meta-analyses reviewing the impact of garlic on various metabolic measures found the following significant effects concerning cholesterol on persons with dyslipidemia (abnormal cholesterol levels):

  • Total cholesterol reductions by an average of 16.87 mg/dl
  • Reductions of LDL cholesterol by an average of 9.65 mg/ dl
  • Improvements of HDL cholesterol by an average of 3.19 mg/ dl
  • Reduction of triglyceride levels by an average of 12.44 (Wan et al., 2019)

The doses used in the studies ranged from 890–1,700 mg/day. Study duration ran from 6-12 weeks. Forms of garlic used included garlic cloves, oil, extracts, and supplemental forms. Garlic appears to reduce activity of the HMG–CoA reductase enzyme, the same enzyme that is inhibited by the popular statin cholesterol medications (Majewski, 2014).

Aged-garlic extracts may be superior to fresh garlic (Shang et al., 2019). While these reductions are not earth-shattering, the addition of garlic to compliment healthy lifestyles and dietary patterns can help move cholesterol in the right direction.

Garlic health benefits: reduction in inflammation levels

One common marker of inflammation measured is c-reactive protein (CRP). CRP is a protein released by the liver due to inflammatory processes occurring in the body (United States Library of Medicine, 2020). CRP levels may be increased in cases of vascular inflammation, and levels over 10mg/ dl have been associated with increases in fatal cardiovascular disease over a 10 year-period (Cozlea, Farcas, Nagy, Keresztesi, Tifrea, Cozlea, & Carașca, 2013).

A meta-analysis measuring the impact of garlic as an intervention for elevated CRP levels in nine separate studies found a significant reduction of CRP by an average of 0.8 mg/ dl.

In a randomized, double-blinded placebo-controlled trial of 80 overweight or obese women ages 50-75 years with mild to moderate knee osteoarthritis, the women were given either 500mg garlic tablets twice daily (1,000mg/ daily) or a placebo for 12 weeks. The women receiving the garlic has significantly lower levels of knee pain (from nearly 6.8 down to a 5.2 on a 10-point scale on average) and significantly lower levels of the inflammatory hormone resistin (6.41 ng/dl to 5.56 ng/dl on average).

Additional research supports anti-inflammatory effects of garlic. A randomized-controlled trial in 40 dialysis patients analyzed the effects of 400mg garlic extract twice daily (800mg total per day) on interleukin-6 (IL-6, a pro-inflammatory cytokine) levels, CRP levels, and erythrocyte sedimentation rate (ESR, a general measure of inflammation) (Zare, Alirezaei, Bakhtiyari, & Mansouri, 2019). Nineteen patients received the garlic capsules over an 8-week period, while 21 patients received a placebo.

Results noted a significant decrease in all three inflammatory markers (Zare et al., 2019). Other anti-inflammatory effects include reductions in gingivitis and gum bleeding ( Zini, Mann, Mazor, & Vered, 2018 as cited in Wan et al., 2019).

silhouette photography of woman doing yoga
Garlic appears to tame the fires of inflammation, reducing joint pain as well as inflammation levels in various participant studies (Image credit: kike vega)

Garlic health benefits: anti-cancer properties

An umbrella study of seven meta-analysis studies, each averaging an analysis of six individual studies, evaluated the impact of garlic and similar allium-rich vegetables (such as onions and chives) on cancer (Wan et al., 2019). Significant findings noted consumption of garlic, garlic powders, or allium-rich vegetables reduced the risk of gastric cancers by anywhere from 22% to 57%!!! Other interesting findings included:

  • 12% reduction in colorectal adenomatous polyps
  • 23% – 50% reduction in prostate cancer
  • An inverse relation between garlic and esophageal cancer, meaning as garlic consumption increased, esophageal cancer rates decreased (Majewski, 2014; Wan et al., 2019)

Additional research suggests garlic compounds may additionally have protective effects against lung and bladder cancer (Shang et al., 2019). How does garlic protect against cancer?

  • Neutralizing effects against carcinogens
  • Prevents nitrosamine formation that normally occurs during cooking and food storage
  • Protection against nitrosamine-induced DNA alkylation, a precursor to DNA mutation and carcinogenesis
  • Anti-proliferative (anti-growth) effects demonstrated in lab studies on human cancer cell lines against breast, colon, prostate, liver cancer cells
  • Sulfur compounds found within garlic inhibited cell reproduction for ovarian and pancreatic cancer cells
  • Raw and crushed garlic caused activation of pro-apoptosis (cell-suicide) gene expression
  • Aged-garlic extract appears to inhibit tumor angiogenesis (blood vessel growth within tumors) in animal models
  • Augmentation of current cancer therapies, such as potential to reduce occurrence of febrile neutropenia
  • Both aged-garlic and fresh garlic appear to have toxicity against cancer cells
  • Induces cell suicide (apoptosis) of gastric cancer cells
  • Action against H. Pylori bacteria, a bacteria that can cause stomach ulcers and increase risk of gastric cancer
  • Prevention of metastasis in animal models (Adaki et al., 2014; Shang et al., 2019; Wan et al., 2019)
red and black no smoking sign
Research indicates garlic may have a variety of actions against a variety of cancers (Image credit: National Cancer Institute)

Garlic health benefits: reductions in blood sugar levels

Diabetic patients taking garlic supplements for 12-24 weeks experienced significant reductions in their hemoglobin A1C levels and fasting blood sugar levels (Wan et al., 2019). The weighted mean difference in A1C levels was a reduction of 0.6mg/ dl. For fasting blood glucose levels, reductions averaged 10.9 mg/dl. The greatest effects were observed at 24 weeks.

Serum fructosamine levels were significantly reduced after just 1-4 weeks of garlic supplementation. Blood sugar levels in non-diabetics were not affected. Similar to the cardiac measures, the reductions here are modest. However, garlic is one more low-risk tool in the tool box for promoting healthy glucose levels.

Anti-bacterial, anti-viral, anti-fungal properties

Lab analysis shows garlic oil from fresh garlic to have action against the following bacteria:

  • Helicobacter pylori
  • Salmonella
  • Streptococcus
  • Klebsiella
  • Proteus, Bacillus
  • Clostridium and Mycobacterium tuberculosis
  • Staphylococcus aureus,
  • Pseudomonas aeruginosa
  • Escherichia coli (Majewski, 2014)

Research suggests garlic may be good for the urinary tract against harmful bacteria (Majewski, 2014). Lab analysis also demonstrates anti-viral properties against the following viruses:

  • Cytomegalovirus (a virus that permanently infects more than 50% of adults, and can reactivate throughout life)
  • Influenza B virus (a strain of seasonal flu)
  • Herpes simplex virus type 1 (oral) and type 2 (genital)
  • Parainfluenza virus type 3 (a flu-like virus that can cause pneumonia)
  • Human rhinovirus type 2 (the common cold virus) (Majewski, 2014)

Anti-fungal effects of garlic have been noted against tinea pedis (athletes foot), tinea cruris (jock itch), and onychomycosis (fungal infected fingernails and toenails (Majewski, 2014). Other effects of garlic include anti-parasitic effects against worms.

It must be emphasized that lab analysis does not always translate to effects once a substance is inside the human body. Human biology is complex, and bio-active compounds are broken down and metabolized, impacting their function and use in humans in sometimes unpredictable ways versus a lab setting. More research in humans is necessary in exploring the use of garlic for anti-infection purposes.

woman holding laboratory appratus
Garlic has demonstrated anti-viral, anti-bacterial, anti-fungal, and anti-parasite activities, at least in lab studies (Image credit: CDC)

Risks and side effects

Garlic is consumed widely as a food and is generally recognized as safe (Wan et al., 2019). Side effects can include:

  • Odor (though less apparent with aged-garlic extract)
  • Gastric effects such as bloating, belching, reflux, and flatulence
  • Allergic reactions are rare but possible
  • Potential drug-interactions due to effects on liver metabolic pathways (CYP 3A4)
  • Bleeding due to anti-platelet aggregation effects (a significant risk if you are going for a surgical procedure, epidural, or “spinal tap” procedure–garlic should be avoided for 1-2 weeks before procedures) (Majewski, 2014; Wan et al., 2019)

Garlic in large quantities should be avoided in women who are pregnant or breast feeding, as well as children up to 10 months of age due to potential effects on early neuronal development (Majewski, 2014).

Garlic preparations used in research

Garlic preparations used in research vary from fresh cloves to oils, aged-garlic extracts, dried power preparations, among others. According to Majewski (2014):

  • Fresh garlic contains only alliin and not allicin (responsible for the anti-infective properties). Allicin results from breakdown of aliin when garlic is crushed or processed as noted above
  • Garlic oil does not contain allicin and does not have an established safety data profile, it does contain some of the other sulfer compounds
  • Dried garlic powder has 3 times the alliin versus fresh garlic, along with small amounts of sulfur compounds
  • Aged-garlic extract has a well established safety profile, and has been used in more than 400 research studies. Does not contain allicin, but does contain a number of the bio-active compounds that result from the breakdown of allicin
Aged-garlic extract has a well-established safety profile, and has been used extensively in research (Image credit: Chokniti Khongchum at Pexels)

Research limitations

Research quality is impacted by the size of the research sample, the use of human subjects versus animals or lab studies, the study methods (blinded? placebo controlled? randomized? etc.). In an analysis of the research quality, Wan et al. (2019) concluded that the evidence for the effects of garlic on total cholesterol, HDL, LDL and triglycerides as well as fasting blood glucose (discussed above) is moderate to strong. The evidence for the other effects described above is less established, ranking low to very low on the evidence scale. This does not mean there is not an effect, but rather, the studies reviewed suffered from limitations such as small sample size, lab or animal research, inconsistent findings, or lack of a comparison group.

Summary

The use of garlic to moderately improve cholesterol levels and blood sugar levels is supported by research. While more research is needed, protective effects against various cancers, inflammation, as well as cardiovascular disease and high blood pressure are other potential benefits. Finally, can garlic support the immune system against various bacteria, viruses, and fungal infections? Its too early to tell.

However, given the high safety profile of garlic and aged-garlic extract, supplementation may make sense as part your health and fitness protocol. Kyolic aged-garlic extract (not an affiliate!) has been independently tested by consumerlab.com and has received their endorsement for integrity and purity, and has been utilized in numerous peer-reviewed research trials. It is the brand I currently use.

While the claim is that Kyolic is odorless, a mild odor can be noted at times on the breath. The odor is not near as powerful as fresh garlic. As such, aged-garlic extract is an option for those who want to take garlic on a regular basis for the health benefits without developing a reputation! 😉 In summary, garlic is a low-risk intervention you can incorporate into your daily supplement protocol as part of your health promoting regimen! Live well!

P.s.: If you enjoyed this article, check out my article “The Magic of Mushrooms! Current Evidence,” to learn about another powerful health promoting food–mushrooms!!!

References

Adaki, S., Adaki, R., Shah, K., & Karagir, A. (2014). Garlic: Review of literature. Indian Journal of Cancer, 51(4), 577–581. https://doi-org.lopesalum.idm.oclc.org/10.4103/0019-509X.175383

CDC.gov. (2020). Cytomegalovirus (CMV) and Congenital CMV Infection. Retrieved from https://www.cdc.gov/cmv/index.html

Cozlea, D. L., Farcas, D. M., Nagy, A., Keresztesi, A. A., Tifrea, R., Cozlea, L., & Carașca, E. (2013). The impact of C reactive protein on global cardiovascular risk on patients with coronary artery disease. Current health sciences journal, 39(4), 225–231. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945266/

Dehghani, S., Alipoor, E., Salimzadeh, A., Yaseri, M., Hosseini, M., Feinle-Bisset, C., & Hosseinzadeh-Attar, M. J. (2018). The effect of a garlic supplement on the pro-inflammatory adipocytokines, resistin and tumor necrosis factor-alpha, and on pain severity, in overweight or obese women with knee osteoarthritis. Phytomedicine : international journal of phytotherapy and phytopharmacology, 48, 70–75. https://doi.org/10.1016/j.phymed.2018.04.060 Format:

Majewski M. (2014). Allium sativum: facts and myths regarding human health. Roczniki Panstwowego Zakladu Higieny, 65(1), 1–8. Retrieved from https://pubmed.ncbi.nlm.nih.gov/24964572/

Shang, A., Cao, S. Y., Xu, X. Y., Gan, R. Y., Tang, G. Y., Corke, H., Mavumengwana, V., & Li, H. B. (2019). Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods (Basel, Switzerland), 8(7), 246. https://doi.org/10.3390/foods8070246

United States Library of Medicine. (2020). C-reactive protein. Retrieved from https://medlineplus.gov/lab-tests/c-reactive-protein-crp-test/

Wan, Q., Li, N., Du, L., Zhao, R., Yi, M., Xu, Q., & Zhou, Y. (2019). Allium vegetable consumption and health: An umbrella review of meta-analyses of multiple health outcomes. Food science & nutrition, 7(8), 2451–2470. https://doi.org/10.1002/fsn3.1117

Zare, E., Alirezaei, A., Bakhtiyari, & Mansouri, A. (2019). Evaluating the effect of garlic extract on serum inflammatory markers of peritoneal dialysis patients: a randomized double-blind clinical trial study. BMC Nephrol, 20(26). https://doi.org/10.1186/s12882-019-1204-6

The Magic of Mushrooms! Current Evidence

Plant-based Diets, Entomophagy, and Evidence

Image credit: Hanyue Tan on Unsplash

If you are not consuming mushrooms on a regular basis, you may be missing out on some pretty amazing health benefits! Aside from tasting great in soups, pastas, and numerous dishes, mushrooms boast impressive health and immune boosting properties. Read on to learn about the latest research findings concerning mushrooms and health!

Disclaimer: the information contained in this article is not a substitute for medical advice. Decisions concerning treatment and prevention of various health conditions need to be coordinated with your medical provider. Additionally, much of the following research is promising, but limited to small human trials and animal studies. More research is needed to confirm the clinical effects described below in humans.

Mushrooms and health: nutritional properties

Mushrooms have been consumed for all of recorded history (Valverde, Hernández-Pérez, & Paredes-López, 2015). The Greeks believed mushrooms gave warriors strength, and various cultures called mushrooms by titles such as “elixer of life,” and “Food of the Gods” (Valverde et al., 2015). Mushrooms contain a variety of nutritional properties depending on species such as:

  • Selenium
  • Magnesium
  • Calcium
  • Copper
  • Iron
  • Zinc
  • Potassium
  • Riboflavin
  • Niacin
  • Vitamin D ( the only non-animal food source of vitamin D–contained in varying amounts by species and growing methods)
  • Vitamin C
  • Proteins
  • Fiber (Valverde et al., 2015)

Mushrooms are cholesterol-free, low calorie, low fat, low carbohydrate foods. Of more than 2,000 species, only 25 species are consumed widely. Aside from basic nutritional properties, mushrooms are being researched for their unique health-promoting and potential disease fighting properties (Valverde et al., 2015).

Mushrooms and researched healing properties

Mushrooms and yeasts are rich in compounds such as lectin, β-glucan, ergosterol, arginine, and additional bioactive compounds (Novaes, Valadares, Reis, Gonçalves, & Menezes, 2011). Research has found the following effects of these compounds:

  • Lectins: anti-cancer activity due to toxic effects on cancer cells, promotion of cancer cell self-destruction (apoptosis), prevention of tumor growth due to preferential binding to cancer cell membranes, and prevention of blood vessel growth (angiogenesis) in tumors
  • β-glucans: stimulates immune system activity against cancer cells by promoting activity of natural killer cells, neutrophils, T-cells, macrophages, and monocytes.
  • Ergosterol: also known as provitamin D2, ergosterol inhibits angiogenesis in tumors leading to slowed growth rates, as well as demonstrates anti-proliferative, anti-migratory/ anti-metastasis, and anti-tumor effects
  • Arginine: an amino-acid considered semi-essential, arginine has been used in cancer patients to prolong survival, improve appetite, slow metastasis and slow tumor growth
  • Bioactive compounds: numerous bioactive compounds including phenolic compounds vary depending on mushroom species, with compounds demonstrating anti-viral, anti-thrombotic, antibiotic, anti-inflammatory, anti-allergenic, anti-fungal, anti-diabetic, anti-oxidant, and neuro-protective effects (Hetland, Johnson, Lyberg, Bernardshaw, Tryggestad, & Grinde, 2008; Li et al., 2018; Martin, 2010; Novaes et al., 2011; Valverde et al., 2015)
Aside from vitamins, minerals, protein, and fiber, mushrooms possess powerful bioative compounds that research is only beginning to uncover (Image credit: Engin Akyurt at Pexels)

Interestingly, humans have cell receptors designed to recognize and react to mushroom and yeast β-glucans (Firenzuoli, Gori, & Lombardo, 2008)! These receptors are widely expressed in a variety of human tissues. Also interesting, the same human cell receptors that recognize and respond to β-glucans can also recognize and respond to various human immune T-cells (Firenzuoli et al., 2008).

The clinical significance of this discovery is the subject of ongoing research. The types and amounts of the above health promoting compounds vary by mushroom species. As such, different mushrooms are being researched and utilized for different health purposes (Seo, Patel, Shin, Sim,Lee, & Lim, 2019 ). Consuming a variety of mushrooms as part of a healthy diet may be a way to take advantage of the numerous benefits offered by mushrooms.

Common mushrooms and cardiovascular disease risk reduction?

Research has demonstrated that commonly consumed mushrooms, including crimini, oyster, maitake, and white button mushrooms, may promote cardiovascular health by preventing atherosclerosis (Martin, 2010). Human aortic endothelial cells exposed to extracts of these mushrooms had significant decreases in expression of the adhesion molecules VCAM-1, ICAM-1, and E-selectin. These molecules play a role in promoting atherosclerosis (narrowed arteries) and arterial plaque formation (Martin, 2010).

Additionally, there was decreased binding of human monocytes to the blood vessel tissue (Martin, 2010). The researcher concluded:

The health implications are that diverse mushrooms, including common and specialty mushrooms can protect against cardiovascular disease by interfering with events that
contribute to atherogenesis.”

(Martin, 2010, p 6, para 2)

While this study was completed in a lab setting using human cell cultures, separate animal studies have observed significant reductions in arterial plaques and cholesterol levels when animals were fed with shiitake, oyster, maitake, and white button mushrooms (Martin, 2010). These study results demonstrate potential cardiac benefits of common dietary mushrooms, and there is little risk or downside of consuming these mushrooms. However, human clinical trials are needed to further validate these findings.

red heart wall décor
Heart healthy! Common mushrooms may help reduce the formation of plaques in arteries by blocking receptors responsible for initiating plaques (Image credit: Nicola Fioravanti)

Agaricus blazei Murill mushrooms and cancer

Native to Brazil, the Agaricus blazei Murill mushroom has been used traditionally for cancer, hepatitis, diabetes, arteriosclerosis (hardening of the arteries), and for treatment of high cholesterol (Hetland et al., 2008). Research findings note the proteoglucans and β-glucans of Agaricus blazei mushroom species stimulate natural killer cells, polymorphonuclear leukocytes, and produce the following immune responses from macrophages:

  • Release of nitric oxide (necessary for induction of inflammatory response)
  • Release of TNF-a (induces cell death, protects against infection and cancer, is a pro-inflammatory protein)
  • Release of IL-8 (attracts additional immune cells, specifically neutrophils and T cells)
  • Release of IL-12 (stimulates natural killer cell production and antiviral interferon production) (Hetland et al., 2008, Luiking, Engelen, & Deutz, 2010; Zhang & An, 2007)

Research into the effects of Agaricus blazei Murill mushrooms on cancer have demonstrated the following effects:

  • Regression of tumors in mice
  • Reduction in spontaneous metastasis in mice with ovarian and lung cancer cells
  • Toll-like receptor binding (stimulates innate immune response and is associated with prolonged survival in cases of relapse)
  • Inhibition of fibrosarcoma (connective tissue cancer) in mice
  • Induction of apoptosis (cell death) in leukemia cell lines
  • Inhibited abnormal collagen fiber formation in human liver cancer cells (abnormal collagen formation is a hallmark of cancer progression)
  • Myeloma tumour suppression in mice
  • Reduction of side effects during concurrent treatment of gynecologic cancers in humans along with significant increased natural killer cell activity and increased quality of life
  • Increased natural killer cell penetration into tumors
  • Increases in IFN-α (an immune cytokine that stimulates activity of natural killer cells, macrophages, and has anti-viral effects)
  • Inhibition of prostate cancer cell proliferation
  • Increased activity in specific genes responsible for cell signalling, cycling, and transcriptional regulation consistent with protection from cancer (Firenzuoli et al., 2008; Hetland et al., 2008; Kawasaki & Kawai, 2014; Valverde et al., 2015; Zhang & An, 2007)
Agaricus blazei mushrooms appear to upregulate specific genes that protect the body from cancer in addition to immune system stimulating properties (Image credit: Christine Siracusa on Unsplash)

Agaricus blazei Murill mushrooms have immune stimulating properties in humans and mice. In studies on mice, these properties led to improvements in cancer outcomes and survival (Hetland et al., 2008). However, more research is required in humans before making similar conclusions. The mushrooms are commonly consumed as teas, food, or extracts.

Safety concerns may include presence of aromatic hydrazines, a known carcinogen in animals and probable carcinogen for humans (Firenzuoli et al., 2008). Additionally, drug interactions are unknown. Toxicity studies based on 16 weeks of consumption of Agaricus blazei Murill mushrooms demonstrated no clinical problems in the blood examination, urinalysis, physical examination and history taking for human participants.

However, there were three reported cases of liver dysfunction in cancer patients supplementing with Agaricus blazei Murill mushrooms. Other research suggests the mushroom may protect the liver (Valverde et al., 2015). Use may be best coordinated with a healthcare provider.

Shiitake mushrooms and a unique compound

Shiitake mushrooms are rich in a unique compound called lentinan. Combined with the β-glucans found in shiitake mushrooms, these compounds have demonstrated anti-tumor activity, antioxidant activity, as well as cholesterol-lowering properties (Valverde et al., 2015). Fascinating properties of lentinan found exclusively in shiitake mushrooms includes:

  • Improved host resistance and direct action against infections by bacteria, fungi, parasites, and viruses
  • Activation of the innate nonspecific inflammatory responses
  • Blood vessel relaxation/ dilation
  • Stimulation of the immune cells helper T cells and cytotoxic T cells
  • Use as a supportive / complementary therapy in treatment of cancer (Valverde et al., 2015)
Fungus Shii Take Mushroom Shiitake - Demorobi / Pixabay
Shiitake mushrooms are not only delicious, they contain a unique substance found in no other mushroom that has strong immune stimulating and blood vessel relaxing properties (Image credit: Demorobi / Pixabay)

Shiitake mushrooms are safe for consumption but have caused skin reactions and allergic reactions in some people (Memorial Sloan Kettering Cancer Center, 2020).

Maitake mushrooms and health benefits

Used widely in culinary dishes in China, Korea, and Japan, maitake mushrooms (Grifola frondosa) are rich in unique β-glucans (Seo et al., 2019). β-glucans have differing impacts on the immune system based on their particle size and structures. The β-glucans, α-glucans and other compounds found specifically in maitake mushrooms have been found to stimulate production of the following immune cytokines:

  • Interleukin-1, interleukin-6, tumor necrosis factor α (pro-inflammatory cytokines)
  • interleukin-12 (stimulates natural killer cell production and antiviral interferon production)
  • T helper-1 cytokine interferon-γ (stimulates activation of natural killer cells, macrophages, neutraphils, stimulates cell-mediated immunity, and promotes antiviral effects)
  • T helper-2 cytokines interleukin-4 and interleukin-10 (anti-tumor activity) (Seo et al., 2019; Zhang & An, 2007)
Maitake mushrooms have unique compounds that stimulate antiviral and anti-cancer activity within our innate immune system (Image credit: Polina Tankilevitch at Pexels)

As noted above, the immune system cytokines stimulated by maitake mushrooms have anti-viral, anti-cancer, and anti-bacterial effects. Maitake mushrooms are considered safe for consumption and non-toxic (Memorial Sloan Kettering Cancer Center, 2020).

Lion’s mane mushrooms and health benefits: nerve health

The lion’s mane (Hericium erinaceus) mushroom has demonstrated the ability to stimulate nerve growth factor in the central nervous system of rats (Li, Lee, Tzeng, Chen, Chen, Shiao, & Chen, 2018). An active compound found in the lion’s mane mushrooms believed to be responsible for stimulating nerve growth factor is erinacine A (Li et al., 2018). Researchers note for sufferers of ischemic stroke, Parkinson’s, Alzheimer’s, and depression, daily inclusion of lion’s mane mushrooms in the diet led to improvements in symptoms in preclinical trials (Li et al., 2018).

Numerous compounds from the lion’s mane mushroom have shown neurotrophic activities (Li et al., 2018). A small double-blinded placebo controlled trial compared two groups of 15 patients ages 50-80 with mild cognitive impairment (Mori, Inatomi, Ouchi, Azumi, & Tuchida, 2009). One group received four 250 mg tablets containing 96% lion’s mane mushroom powder three times per day for 16 weeks. The other group received a placebo.

At the end of the trial, the group taking the lion’s mane powder showed significant cognitive improvements on the Revised Hasegawa Dementia Scale versus the placebo group (Mori et al., 2009). Additionally, when the participants STOPPED taking the lion’s mane powder for four weeks, their improvements declined substantially (Mori et al., 2009). No adverse effects were noted during the trial. Such findings strongly suggest bioactive components of lion’s mane contributed to the observed improvements.

Animal studies demonstrate neuro-protective and healing properties of various compounds found in lion’s mane mushrooms. These effects include the following:

  • Prevention of hearing loss versus a control group in mice
  • Reduction of damaged tissue by 22%-44% when ischemic stroke was induced in rats versus a control group. Also, reductions were noted in pro-inflammatory cytokines and free radical levels following the stroke in the rats when they were pre-treated with compounds from lion’s mane mushrooms
  • Nerve protection in the stratum and substantia nigra against a toxin used to induce Parkinson’s symptoms in animal models when compounds from lion’s mane were taken for the 25 days prior to injection of the toxin. Erinacine A was found to restore motor function despite damage from the toxin.
  • Restoration of behavioral functions and lower amyloid-β plaque burdens in mice genetically engineered to develop Alzheimer’s disease. Improvements were noted in various brain regions after ingestion of erincine-A-enriched lion’s mane compounds for a period of 81 days
  • Protection against stress induced depression symptoms with reversal of the hormonal and immunological changes that normally occur after severe and intense stress. Low levels of norepinephrine, dopamine, serotonin, and high levels interleukin-6, as well as tumor necrosis factor-α were all reversed in mice subjected to restraint stress with administration of lion’s mane compounds. Release of brain-derived neurotrophic factor, a compound necessary for nerve survival, learning, and growth, was stimulated (Bathina & Das, 2015; Li et al., 2018)
Lion’s mane mushrooms are rich in erinacine compounds which appear to protect and heal nerve cells through stimulating release of brain neurotrophic factors (Image credit: Anna Shvets at Pexels)

Findings in animal research studies do not always carry over to humans. In the animal studies above, the lion’s mane compounds were concentrated through a fermentation processes to boost the levels of erinacine compounds (Li et al., 2018). Researchers note that lion’s mane mushrooms have low toxicity when consumed at reasonable amounts (such as when part of a healthy diet) and are safe for dietary consumption.

“The mushroom of immortality:” Reishi (Ganoderma)

Reishi mushrooms, also known as lingzhi mushrooms in China, have been used in traditional Chinese medicine for thousands of years (Valverde et al., 2015). Referred to as the “mushroom of immortality,” reishi is valued in Japan, China, and Korea more for its medicinal effects as opposed to culinary applications (Wachtel-Galor et al., 2011). It is consumed in teas, powders, and supplements. Prior to cultivation, wild collection of the mushroom could only be afforded by nobility. Its scarcity led to exaggerated myth-like properties (Wachtel-Galor et al., 2011).

Current research focuses on the unique bioactive compounds which include specific polysaccharides, peptidoglycans, and triterpenes (Valverde et al., 2015). These compounds have been noted to have synergistic anti-inflammatory, blood sugar lowering, anti-ulcer, anti-tumor, antioxidant, anti-parasitic, anti-allergic, and immune stimulating effects (Valverde et al., 2015; Wachtel-Galor et al., 2011). Anti-cancer effects of reishi mushrooms include:

  • Direct cytotoxic effects with cancer cells
  • Neutralization of carcinogens
  • Decreased viability / survival ability of human cancer cells
  • Inhibition of cancer cell proliferation and metastasis ability for breast and prostate cancer cells
  • Inhibition of tumor invasion, inhibition of tumor metastasis and cell adhesion, and suppression of cell migration in colon cancer cells
  • Cancer cell inhibition and destruction in lab settings and animal studies: induction of cell-cycle arrest and apoptosis in various human and rodent tumor cells for over 20 types of cancer!!
  • Significant reduction in numbers of cancer cells and tumor size, plus improvements in survival times for mice with a variety of cancers when injected with/ when consuming reishi mushrooms/ extracts
  • In human randomized-controlled trials involving 134 patients with advanced cancer of various sites, extracts of reishi mushrooms boosted innate immune activity–resulting in elevated plasma IL-2, IL-6, and IFN-γ levels, and increased natural killer cell activity. A separate study study involving 68 lung cancer patients saw improvements in numbers of T-cells, natural killer cells, and CD4/CD8 ratios (a marker of immune system health) (Valverde et al., 2015; Wachtel-Galor et al., 2011).
brown mushroom
Called the “mushroom of immortality,” Reishi mushrooms are prized their medicinal properties and are used heavily in China, Japan, and Korea (Image credit:John Silliman)

Reishi mushrooms are used as a supplementary treatment for diabetes, leukemia, and other cancers, as well as hepatitis (Valverde et al., 2015). Reishi mushroom extracts also appear to have antiviral activity against herpes viruses, the hepatitis b virus, and even the HIV virus. Extracts proved superior to antibiotics in lab (petri-dish) studies against E. coli, Micrococcus luteus, S. aureus, B. cereus, Proteus vulgaris, and Salmonella typhi (Wachtel-Galor et al., 2011).

Like many of the mushrooms already described above, research concerning reishi mushrooms is interesting, and even promising. However, the research is largely based on animal and lab settings, limiting the strength of the evidence in application to humans. What works in a lab or in a mouse does not always work as anticipated in a human. Larger, better designed studies are required featuring clinical trials with human participants.

While reishi mushrooms are generally recognized as safe (Valverde et al., 2015), there are two reported cases of liver toxicity attributed to reishi mushroom powder. One of those two cases resulted in death (Memorial Sloan Kettering Cancer Center, 2020). There are reports of long term use without safety concerns as well, however (Valverde et al., 2015).

Additional mushrooms and health findings

  • Antioxidant activity: Chaga mushroom extract protected human lymphocytes from oxidative damage in a lab setting, reducing DNA damage by 40% versus controls when exposed to a strong pro-oxidant (Park, Lee, Jeon, Jung, & Kang, 2004; Valverde et al., 2015)
  • The common white button mushroom contains a unique lectin found to be a potent immune stimulant
  • L. polychrous, a mushroom native to Thailand, has been found to have anti-estrogen and inhibitory effects on breast cancer
  • Oyster mushrooms species have demonstrated antiviral, antitumor, antibacterial, cholesterol lowering, immune system modifying, anti-inflammatory, and antioxidant properties

Risks

In spite of the numerous health promoting properties, there are some risks associated with food grade mushrooms. The substrate in which they are grown is incredibly important, as mushrooms are highly effective at absorbing heavy metals (Bordean, Raba, Alda, Pintilie, Borozan, Harmanescu, & Pirvulesco, 2016). For example, oyster mushrooms ( Pleurotus ostreatus) have been found to extract nickel from their substrate, accumulating levels 2-4 times higher than the recommended intake limit depending on the growing environment (Bordean et al., 2016).

The Pleurotus species of mushrooms also quickly absorb mercury and other toxins, at higher levels than the common button mushroom (Agaricus) species (Bordean et al., 2016). Numerous mushroom species are noted for their ability to absorb and breakdown pesticides and pollutants. They have even been used for restoration of contaminated sites. Due to the potential for contamination, mushrooms need to be procured from reputable sources. Further, they should be consumed as a routine but not excessive part of a balanced, healthy diet.

Summary and tips for use

Mushrooms appear to have a number of shared as well as unique health promoting properties across the various species deemed safe for human consumption. However, caution must be advised in interpreting the research, as many of the studies consist of animal models and lab settings as opposed to large, randomized clinical studies involving human subjects. For me, it makes sense to stick to the mushrooms that have wide dietary usage and well-known safety profiles until more research is available (such as shiitake, maitake, lion’s mane, white button, and oyster mushrooms).

I try to consume mushrooms as part of a balanced diet as whole foods mixed in with various dishes whenever possible. Mushroom varieties can at times seem difficult or expensive to obtain. The easiest and most affordable way I have found to consistently add a variety of mushrooms to my diet has been through the use of dried mushrooms.

While dried and reconstituted mushrooms may not taste the best in stir-fries, they can be readily added to bean/ lentil soups or pastas. The purchase of one pound of dry mushrooms equates to nearly eight times that amount when reconstituted with water!! Dried mushrooms can be purchased by type or in mixed varieties. You may want to try purchasing a small amount of dried mushrooms at first, as some people strongly prefer only fresh mushrooms when cooking due to texture. However, for affordability and ease of use, in my view dried mushrooms are tough to beat!

Thanks for reading! Hope you enjoyed this blog post! Feel free to share with a friend, and remember to sign up for my e-mail list, and most of all, live well!!!!

P. S. – If you liked this post, check out my article “Thank God For Garlic! Health Benefits Of Garlic & Current Research!”

References

Bathina, S., & Das, U. N. (2015). Brain-derived neurotrophic factor and its clinical implications. Archives of medical science : AMS, 11(6), 1164–1178. https://doi.org/10.5114/aoms.2015.56342

Bordean, D. M., Raba, D., Alda, S., Pintilie, S., Borozan, A. B., Harmanescu, M., & Pirvulesco, L. (2016). Mushrooms, the Miracle of Nature, a Treat to Human Health. Agronomy Series of Scientific Research / Lucrari Stiintifice Seria Agronomie, 59(1), 157–160. Retrieved from https://www.semanticscholar.org/paper/MUSHROOMS%2C-THE-MIRACLE-OF-NATURE%2C-A-TREAT-TO-HUMAN-Bordean-Raba/6cc32ef919b376cb82992c7125dcc097022a1a84

Firenzuoli, F., Gori, L., & Lombardo, G. (2008). The Medicinal Mushroom Agaricus blazei Murrill: Review of Literature and Pharmaco-Toxicological Problems. Evidence-based complementary and alternative medicine : eCAM, 5(1), 3–15. https://doi.org/10.1093/ecam/nem007

Gaitán-Hernández, R., López-Peña, D., Esqueda, M., & Gutiérrez, A. (2019). Review of Bioactive Molecules Production, Biomass, and Basidiomata of Shiitake Culinary-Medicinal Mushrooms, Lentinus edodes (Agaricomycetes). International journal of medicinal mushrooms, 21(9), 841–850. https://doi.org/10.1615/IntJMedMushrooms.2019031849

Hetland, G., Johnson, E., Lyberg, T., Bernardshaw, S., Tryggestad, A. M. A., & Grinde, B. (2008). Effects of the Medicinal Mushroom Agaricus blazei Murill on Immunity, Infection and Cancer. Scandinavian Journal of Immunology, 68(4), 363–370. https://doi-org.lopesalum.idm.oclc.org/10.1111/j.1365-3083.2008.02156.x

Kawasaki, T., Kawai, T. (2014). Toll-Like Receptor Signaling Pathways. Frontiers in Immunology, 5, 461. Retrieved from https://www.frontiersin.org/article/10.3389/fimmu.2014.00461

Li, I. C., Lee, L. Y., Tzeng, T. T., Chen, W. P., Chen, Y. P., Shiao, Y. J., & Chen, C. C. (2018). Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines. Behavioural Neurology, 1–10. https://doi-org.lopesalum.idm.oclc.org/10.1155/2018/5802634

Luiking, Y. C., Engelen, M. P., & Deutz, N. E. (2010). Regulation of nitric oxide production in health and disease. Current opinion in clinical nutrition and metabolic care, 13(1), 97–104. https://doi.org/10.1097/MCO.0b013e328332f99d

Memorial Sloan Kettering Cancer Center. (2020). Maitake. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake

Memorial Sloan Kettering Cancer Center. (2020). Reishi mushroom. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/reishi-mushroom

Memorial Sloan Kettering Cancer Center. (2020). Shiitake mushrooms. Retrieved from https://www.mskcc.org/cancer-care/integrative-medicine/herbs/shiitake-mushroom

Martin, K. R. (2010). Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aorticendothelial cells in a pro-inflammatory environment. Nutrition Journal, 9, 29–37. https://doi-org.lopesalum.idm.oclc.org/10.1186/1475-2891-9-29

Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy research : PTR, 23(3), 367–372. https://doi.org/10.1002/ptr.2634

Novaes, M. R., Valadares, F., Reis, M. C., Gonçalves, D. R., & Menezes, M. (2011). The effects of dietary supplementation with Agaricales mushrooms and other medicinal fungi on breast cancer: evidence-based medicine. Clinics (Sao Paulo, Brazil), 66(12), 2133–2139. https://doi.org/10.1590/s1807-59322011001200021

Park, Y. K., Lee, H. B., Jeon, E., Jung, H. S. & Kang, M. (2004). Chaga mushroom extract inhibits oxidative DNA damage in human lymphocytes as assessed by comet assay. Biofactors, 21(1–4), 109–112. https://doi-org.lopesalum.idm.oclc.org/10.1002/biof.552210120

Seo, Y.-R., Patel, D. K., Shin, W.-C., Sim, W.-S., Lee, O.-H., & Lim, K.-T. (2019). Structural Elucidation and Immune-Enhancing Effects of Novel Polysaccharide from Grifola frondosa. BioMed Research International, 1–7. https://doi-org.lopesalum.idm.oclc.org/10.1155/2019/7528609

Valverde, M. E., Hernández-Pérez, T., & Paredes-López, O. (2015). Edible mushrooms: improving human health and promoting quality life. International journal of microbiology, 2015, 376387. https://doi.org/10.1155/2015/37638

Wachtel-Galor, S., Yuen, J., Buswell, J.A., et al. (2011). Chapter 9: Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects (2nd Ed.). Boca Raton, FL: CRC Press/Taylor & Francis. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK92757

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Plant-based Diet Myths and Answers!

Fitness/ Wellness, Plant-based Diets, Entomophagy, and Evidence

red and green leaves on white wooden surface
Thought about a plant-based diet, but uncertain if such is right for you? (Image credit: Ruyan Ayten)

Too many carbs! Not enough protein! Nutritional deficiencies! If you follow a plant-based diet, you likely have come across these plant-based diet myths. You may have even had these concerns yourself. You may be wondering if making the switch is a wise move for the long-term.

Plant-based diets are gaining popularity (Agrinew-pubs.com, 2020). Vegans and vegetarians only make up 3% and 6% of the American population respectively.

However, nearly 40% of Americans in 2018 were shifting towards a higher plant-based intake (Agrinews-pubs.com, 2020). These trends are projected to increase. There is powerful research-based evidence regarding the health benefits of plant-based diets, much of which I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits.“

Despite these trends, there are many plant-based diet myths and misconceptions that prevent a number of people from foregoing animal products and adopting a plant-based diet. Attitudes of the general population towards the minority of people who eat nearly or exclusively plant-based diets range from respect and admiration to irritation, social ostracizing, and stereotyping (Judge & Wilson, 2019).

This post will explore misconceptions, barriers, and fears that prevent people from adopting plant-based diets–and provide research-backed answers.

Common plant-based diet myths

There are a number of non-science based biases, fears, and outdated cultural value systems that currently impact how people view nutrition and diet. According to research, barriers to adoption of mostly or exclusively plant-based diets include the following:

  • Social stigmas: Following plant-based diets challenges social norms and threatens the status quo–as such, those that adopt these diets are at times subjected to mocking, anger, insults, “concern,” and other negative social experiences
  • Vegans and vegetarians may be seen as “self-righteous” and judgmental concerning the non-plant-based majority
  • Exclusively plant-based options may be limited or absent when eating outside the home
  • Counter-marketing influences: Plant-based diets represent an economic challenge to numerous traditional food producers–such producers use their resources to take counter measures in marketing and funding biased research studies
  • Vegans/ Vegetarians are effeminate: Eating meat is “manly:” left over cultural perspectives regard dominance over the natural world (such as through hunting and subsequently, eating of meat) as “masculine,” and thus failure to eat meat as feminine. Indeed research has shown males tend to have a more negative view towards vegetarianism and veganism than females.
  • Missing out: people perceive plant-based diets as restrictive and thus, less enjoyable–“I’ll miss eating chicken, cheese, steak, etc.”
  • Fears of deficiencies: there is a perspective that eating mostly or exclusively plant-based diets is “unnatural”–thereby placing people who do follow such diets at risk for various nutritional deficiencies otherwise avoided by traditional diets
  • Practicality: people view plant-based diets as expensive, and meal preparation as potentially time consuming/ difficult
  • Knowledge gaps: some people may not have a negative perception of plant-based diets but rather, simply lack knowledge regarding what such diets consist of/ how to switch to a plant-dominate diet. “What would I eat each day?” (Greger, 2016; Judge & Wilson, 2019; Lea, Crawford, & Worsley, 2006)
  • Fear of becoming way too sexy: ok, I made that one up 😉
gold and red skeleton figurine
Think this is what happens to your muscles when you go vegan? Read on…! (Image credit: Ekaterina Kuznetsova)

Plant-based diet myths: can you relate?

As I read the list above, I can relate to nearly all of these concerns. Its always easier to have what everyone else is having, and some vegans can get a little self-righteous and irritating (don’t we all in fairness?). The marketing for “health” foods and products such as whey protein, high protein diets, eggs, dairy products, lean meats/ etc., can be very convincing. I can definitely relate to concerns of losing muscle mass prior to switching away from a high-animal protein diet and adopting a plant-based diet.

Further, I have worried even after adopting a plant-based diet about becoming nutrient deficient–what if there are nutrients in meat that we have not yet recognized or fully understand? What if these nutrients play a role in our health?

Is it really “natural” to eat fully plant-based? Cost-wise, it does seem health-foods/ fresh produce are expensive at a glance. Finally, when I took the plunge to go plant-based (an experience I share in my post “My Personal Experience: Switching to a Plant-based Diet),” I can say I felt a little lost when meal times rolled around initially.

So how valid are these plant-based diet myths? Breaking away from the majority can be unsettling. Is making the change worth it? Are there consequences health or otherwise to going mostly or entirely plant-based?

Social stigmas? These are decreasing rapidly!

While it may be true that some people look at vegans and vegetarians with disregard, there is growing awareness concerning sustainability issues of current animal-product agricultural practices, concerns about animal cruelty caused by industrial farming practices, and growing awareness of health problems associated with diets high in animal products (Bryant, 2019). In a study of 1000 adults in the U.K., the majority of participants viewed vegans and vegetarians positively.

Forbes lists reasons for increased acceptance of plant-based diets as being due to exposure on the internet, endorsements by celebrities and athletes, documentaries (such as “What the Health”), and increased options in restaurants and grocery stores (Forgrieve, 2018). Plant-based meat alternatives saw a 17% increase in demand, while traditional animal product food demands increased only by 2% in 2017.

My own experience? I have noted that while plant-based options are increasing nationally, restaurants where I live have not quite kept pace.

Generally, I avoid eating out as a rule as I can often make better food at home for less money and better nutrition. If I have to compromise my standards such as at a business outing or conference, I pick the healthiest (yet satiating) option possible and get back on track as soon as the outing is over.

Restaurants are increasingly offering vegan options

As acceptance and awareness increase regarding plant-based diets and lifestyles, businesses are catching on. A list of just some of the chain restaurants offering vegan options includes the following (and the list is growing):

  • Chipotle
  • Panera
  • Bruegger’s Bagels
  • Cheesecake Factory
  • Denny’s
  • Olive Garden
  • TGI Fridays
  • Blaze Pizza
  • Daily Grill
  • Bareburger
  • P. F. Chang’s (Feinberg, 2019; Plona, 2018)

Plant-based diet myths: will plant-based diets make you “weak?”

The documentary “The Game Changers” (Pace & Wilks, 2018) has gone a long way in busting the plant-based diet myth that such diets make a person weaker or less athletic. The documentary features James Wilks, a mixed martial artist who trains military personnel, NFL wide-receiver Grif Whalen, a record setting strong-man Patrik Baboumian, as well as boxers, sprinters, and numerous other elite athletes.

These plant-based athletes are shown performing at high levels in sports that depend on strength, speed, and power. Not only do these athletes challenge the status quo noting that plant-based athletes can be strong and powerful, but they credit their recovery abilities and performance specifically as enhanced by plant-based diets.

Think plant-based diets make you weak? Apparently these athletes didn’t get the message…

While athletes live out their own plant-based experiments and experiences, the research on plant-based diets and athleticism remains in its infancy (Lynch, Johnston, & Wharton, 2018). A literature review in 2018 noted that current research appears to show no compromise in athletic performance when switching to a plant-based diet, while noting the well-researched benefits for long-term health considerations (Lynch et al., 2018).

Research shows no decline in athleticism: what about a boost in athleticism?

Researchers speculate that plant-based diets may enhance athletic performance, matching observations made by athletes in the documentary “Game Changers.” Plant-based diets may enhance athletic performance through the following means:

  • Reduced body fat
  • Improved VO2 max
  • Improved glycogen storage due to high complex carbohydrate intake
  • Improved tissue oxygenation and reduced blood viscosity (or “thickness”) related lower blood lipid/ cholesterol volumes
  • Improved blood vessel reactivity/ ability to dilate and enhance blood flow
  • Reduced oxidative stress due to improved antioxidant intake AND improved endogenous antioxidant production
  • Reduced baseline inflammation levels (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019)

Plant-based diet myths: nutrient deficiencies

I can not word it any better than the position statement of the Academy of Nutrition and Dietetics (the United State’s largest organization for food and nutrition professionals):

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”

(Melina, Craig, & Levin, 2016, Abstract)
silver spoon on black ceramic bowl with vegetables
Are plant-based diets nutritionally sufficient? The Academy of Nutrition and Dietetics apparently thinks so…(Image credit: Edgar Castrejon)

Nutrition deficiencies and plant-based diets

As I discuss in my post “Healthy Lifestyle & Still Getting Sick? Nutrition Approaches,” nutrition deficiencies of various nutrients are common for both omnivores (those eating meat, dairy, eggs, etc.) and those adhering to strictly plant-based diets. The deficiencies differ in terms of the nutrients involved. According to the American Dietetic Association:

  • Protein needs can be met and even exceeded for vegans, including vegan athletes, through consumption of grains, legumes, and beans. I discuss protein considerations in detail in my post “Protein! Sources, Amounts, & Health: Current Evidence.“
  • Omega 3 fatty acids: plant-based ALA omega 3 fatty acids have poor conversion rates to the human bio-active forms DHA and EPA, though conversion rates may improve if excesses of Omega 6 fatty acids are avoided. Omega 6’s in excess are to be avoided and are especially prevalent in vegetable oils such as corn, safflower, sesame, and sunflower oils. ALA intakes from flaxseed, walnuts, soy, canola oil, and other sources can improve Omega 3 levels for those on vegan diets. Levels can be boosted further by vegan Omega 3 supplements made from algae (a major source of DHA and EPA in fish).
  • Iron: Iron blood levels in plant-based dieters and omnivores are similar, though plant-based dieters need nearly double the iron intake of omnivores. The body appears to adapt to varying intakes through increased absorption and decreased excretion. Soaking or sprouting seeds, grains, and beans can improve iron bio-availability. Tea, coffee, and cocoa may decrease absorption while vitamin C improves absorption.
  • Zinc: Zinc deficiency can occur with plant-based diets. Zinc absorption like iron absorption can be improved by soaking or sprouting seeds, grains, legumes, and beans. These are good vegan sources of zinc.
  • Iodine: Sea vegetables (i.e.-kelp, seaweed) are an excellent natural source of iodine, though caution must be used as excesses in intake can easily occur. In absence of sea vegetable intake, iodine deficiencies can occur in plant-based diets.
  • Calcium: calcium excretion in the urine is higher for those eating meat, dairy, fish, grains, nuts, and high sodium diets, whereas vegetables and fruits reduce calcium excretion. Fortified foods are recommended for vegans. Leafy green vegetables are rich sources of calcium, and plant-based milks are typically fortified.
  • Vitamin D: Vitamin D deficiency is common in persons regardless of diet. Sun exposure, supplements, and/or fortified foods are necessary to maintain healthy vitamin D levels. Vitamin D can be toxic in excess. A simple blood test can help guide supplementation needs (or lack of need).
  • Vitamin B12: Vitamin B12 supplementation is a MUST for those following strict plant-based diets. Deficiencies can cause permanent nerve damage. Many vegan foods are fortified, but a supplement assures adequate intake (Craig, Mangels, & American Dietetic Association, 2009; Sebastiani et al., 2019).
  • Creatine: Vegan / vegetarian athletes may want to consider supplementing with creatine (3-5 grams per day–there are vegan friendly versions available) as those on strict plant-based diets have been found to have lower muscle levels (Rogerson, 2017). Creatine supports activities requiring strength and intensity.
  • Beta-alanine: Vegan/ vegetarian athletes who engage in exercise exceeding 60 minutes duration may consider a beta-alanine supplement as a means of boosting muscular levels of carnitine (an amino acid shown to buffer protons, scavenge free-radicals, and chelate metals in muscle tissue leading to improved high intensity and endurance capacity) (Rogerson, 2017)
Beans, nuts, lentils, and whole grains will quickly solve any protein problem (Image credit: Frans Van Heerden at Pexels)

Diets with meat, dairy, eggs, etc. are frequently nutrient deficient

Think that list above is concerning? It’s really not. Careful planning and/ or a simple low-dose multivitamin (and possibly a vegan Omega 3 supplement) can cheaply and readily close any gap (National Institutes of Health, 2019). Think you are immune to nutrition deficiencies eating an omnivore diet including meat, eggs, and dairy? You are not. In the United States, despite the majority of the population eating an omnivore diet, the following nutrients are frequently deficient:

  • Vitamins A (superior intake for plant-based dieters)
  • Folate (superior intake for plant-based dieters)
  • Vitamin C (superior intake for plant-based dieters)
  • Vitamin D
  • Vitamin E (superior intake for plant-based dieters)
  • Vitamin K (superior intake for plant-based dieters)
  • Magnesium (superior intake for plant-based dieters)
  • Calcium
  • Potassium (superior intake for plant-based dieters)
  • Fiber (superior intake for plant-based dieters)
  • Omega-3 fatty acids (Bruins, Bird, Aebischer, & Eggersdorfer, 2018; Craig et al., 2009)

Ironically, most of the nutrients lacking in high-income nations happen to be abundant in plant-based diets (Bruins et al., 2018).

Plant-based diet myths: what about all those ‘carbs’?

As low-carb, high protein, moderate to high fat fad diets are promoted by celebrities and other entities, people have developed a fear of carbohydrates. Erroneously, people lump refined carbohydrates such as sugar and white flour together with complex carbohydrates found in legumes, beans, fruit, sweet potatoes, and whole plant-based foods in their aversion. The truth is, high protein/ moderate to high fat diets like keto diets are associated with serious health problems including increased mortality rates, increased cancer rates, heart disease, inflammation, and other issues. I discuss this topic in my post “Keto? Just Say No!.”

What about diabetics?

If anyone would fear carbs, it is diabetics. And yet, according to an article found in the journal Diabetes Spectrum, the journal of the American Diabetic Association:

Interventional studies have shown that vegetarian diets, especially a vegan diet, are effective tools in glycemic control and that these diets control plasma glucose to a greater level than do control diets, including diets traditionally recommended for patients with diabetes (e.g., diets based on carbohydrate counting)”

Pawlak (2017, Abstract).
black smartphone beside white plastic bottle and black smartphone
The American Diabetic Association recognizes plant-based diets, including hi-carb vegan diets as effective tools in controlling blood sugar and reducing health risks for diabetics (Image credit: Mykenzie Johnson)

Pawlak (2017) cites a meta-analysis of 6 studies with 225 diabetics who were placed on a vegan diet (5 studies), or a vegetarian diet including dairy and eggs (1 study). Both groups reduced their HgA1C levels, however the vegan participants had the best results. In another study reviewed by Pawlak (2017):

After 22 weeks, individuals as- signed to consume the high-carbo- hydrate vegan diet lowered their A1C from an average of 8.0 to 7.1% (12.6%). A1C in the control group dropped from 7.9 to 7.4% (6.8%) in the same time period. Moreover, 21 of the 49 participants (43%) in the vegan group reduced their doses of medication prescribed for blood glucose control, compared to 26% of individuals in the control group.’

(para 13)

So, this is pretty profound. In the American Diabetic Association’s own publication, plant-based diets, ESPECIALLY high-carb whole food vegan diets, were proven superior to traditional diabetic diet recommendations. Vegan diets led to a greater REDUCTION rate of diabetic medication dosage requirements versus other diets!!!! Not only that, but plant-based diets reduced other risks diabetics typically face, such as cardiac disease, high blood-pressure, cholesterol, cataracts, and other complications.

The research supporting plant-based diets for the prevention and treatment of diabetes is strong! Consumption of whole grains, legumes, vegetables, nuts, seeds, and elimination of nearly all or all animal products is strongly supported in an article reviewing the current evidence from the Journal of Geriatric Cardiology for the treatment and prevention of diabetes (McMacken, & Shah, 2017).

But won’t the ‘carbs’ in plant-based diets make me fat?

In a word? No. As I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits,” the more you reduce animal products and increase non-refined plant-based foods, the lower your body-mass-index (height and weight ratio). According to research comparing diets and weight, findings demonstrate averages as follows:

  • 17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
  • 7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
  • Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
  • Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Plant-based diet myths: my life will be less enjoyable without chicken, cheese, pizza, (fill in the blank)

Of the frequently encountered plant-based diet myths, one of the most persistent is that such diets leave you hungry or less satisfied somehow. This would be true if those adhering to plant-based diets sat cross-legged nibbling on raw carrots all day long.

The truth is, plant-based diets have an endless variety of options that are quite filling and nutrition packed. Chili, whole-grain pasta dishes, smoothies, dark whole grain breads, stir-fries, vegan chocolate, nuts, dried and fresh fruits, lentil based soups…the options are delicious and satisfying. Sites such as bluezones.com and forksoverknives.com have innumerable recipes.

cooked food
Think vegan diets are dull and bland? The options are endless! (Image credit: Victoria Shes)

For my own experience, yes, I crave some of the former foods I ate, but generally only when I’m very hungry. As soon as I eat my plant-based meal, the craving disappears. The craving simply reflects that I am hungry, period.

This is no different than an omnivore craving junk food. It is the same issue…a person is hungry and so they crave high-calorie, salty, sweet, and fatty foods. After filling up on a high-fiber, filling plant-based meal, you resolve the craving.

Plant-based diets are associated with IMPROVED quality of life.

In this article from bluezones.com, research is cited from various studies noting that as plant-based foods increase and animal foods decrease, the following mood improvements occur:

  • Lower reports of psychological distress
  • Improvements in sense of well-being
  • Reductions in anxiety
  • Reductions in depression
  • Reduced perceptions of stress (Muelrath, n.d.)

By sharply reducing or eliminating meat (including fish), adherents of plant-based diets reduce their intake of arachidonic acid (found in high amounts in meats and fish). Arachidonic acid is noted to be a promoter of inflammation. In turn, inflammation has strong evidence linking chronic, elevated levels to depression, anxiety, and other adverse mood states (Muelrath, n.d.).

Plant-based diet myths: are plant-based diets expensive?

A common plant-based diet myth is that such diets are exceedingly expensive. Like any diet, it depends on your food choices.

Whole grain pasta noodles, bags of beans and lentils, brown rice, canned beans, and other plant-based staples are actually quite cheap. Organic fruits and organic vegetables are pricey, but so are milk, cheese, and various meat options.

Produce does not always have to be organic, such is largely preference. For those desiring avoidance of pesticides while saving money, prioritization for organic purchases might focus on the highest-contaminated produce foods, as listed here. As noted in this article from forksoverknives.com, a healthy, satisfying plant-based diet can be consumed for $5 per day ($35 per week)!!

A quick comment regarding processed vegan foods. Fake meats, fake cheeses, and other highly processed vegan foods tend to be pricey. They are also not necessarily health promoting (research supports whole / minimally processed plant-based foods), and I have found that they are totally unnecessary when following a plant-based diet.

Summary

Despite a growing public awareness regarding the numerous health and environmental benefits of adopting a plant-based diet, plant-based diet myths persist. These misconceptions and knowledge gaps prevent many people from adopting plant-based diets–people who stand to benefit from plant-based diets profoundly in many cases.

A careful examination of the research shows that well planned, whole food plant-based diets are safe and beneficial across the lifespan, including for special populations such as diabetes and for athletes. Time to make the change!!!

Related posts & helpful websites

Evidence at a Glance: Plant-Based Diet Benefits

Protein! Sources, Amounts, & Health: Current Evidence

Keto? Just Say No!

Stay Motivated: Great Plant-based Article and Site Links

References

Agrinews-pubs.com. (2020). Plant-based eating trend growing. Retrieved from https://www.agrinews-pubs.com/2020/03/22/plant-based-eating-trend-growing/a3qtsc5/

Barnard, N. D., Goldman, D. M., Loomis, J. F., Kahleova, H., Levin, S. M., Neabore, S., & Batts, T. C. (2019). Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients, 11(1), 130. https://doi.org/10.3390/nu11010130

Bruins, M. J., Bird, J. K., Aebischer, C. P., & Eggersdorfer, M. (2018). Considerations for Secondary Prevention of Nutritional Deficiencies in High-Risk Groups in High-Income Countries. Nutrients, 10(1), 47. https://doi.org/10.3390/nu10010047

Bryant, C. J. (2019). “We can’t keep meating like this: Attitudes towards vegetarian and vegan diets in the United Kingdom.” Sustainability, 11(23): 6844. https://doi.org/10.3390/su11236844

Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://doi.org/10.1016/j.jada.2009.05.027

Feinberg, M. (2019). The Best Vegan-Friendly Restaurants to Visit With Your Not-Yet-Vegan Family. Retrieved from https://www.peta.org/living/food/best-vegan-friendly-restaurants-for-nonvegan-family/

Forgrieve, J. (2018). The growing acceptance of veganism. Retrieved from https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#14e56ad2f2bb

Greger, M. (2016). How big food twists the science. Retrieved from https://nutritionfacts.org/2016/08/18/big-food-twists-science/

Judge, M., & Wilson, M. S. (2019). A dual‐process motivational model of attitudes towards vegetarians and vegans. European Journal of Social Psychology, 49(1), 169–178. https://doi-org.lopesalum.idm.oclc.org/10.1002/ejsp.2386

Lea, E. J., Crawford, D., & Worsley, A. (2006). Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Clinical Nutrition, 60(7), 828–837. https://doi-org.lopesalum.idm.oclc.org/10.1038/sj.ejcn.1602387

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu101

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

Muelrath, L. (n.d.). Good Mood Foods: How Diet Affects Happiness. Retrieved from https://www.bluezones.com/2018/01/moods-and-foods/

National Institutes of Health. (2019). Multivitamin/mineral supplements: Fact sheets for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

Pace, J., & Wilks, J. (Producers), & Psihoyos, L. (Director). (2018). The game changers [Motion picture]. United States

Pawlak R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes spectrum : a publication of the American Diabetes Association, 30(2), 82–88. https://doi.org/10.2337/ds16-0057

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Plona, T. (2018). 7 popular chain restaurants that offer vegan options. Retrieved from https://www.insider.com/vegan-options-restaurants-2018-7

Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. https://doi.org/10.1186/s12970-017-0192-9

Sebastiani, G., Herranz Barbero, A., Borrás-Novell, C., Alsina Casanova, M., Aldecoa-Bilbao, V., Andreu-Fernández, V., Pascual Tutusaus, M., Ferrero Martínez, S., Gómez Roig, M. D., & García-Algar, O. (2019). The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients, 11(3), 557. https://doi.org/10.3390/nu11030557

Keto Diet You Say? No Way! Current Research Findings

Plant-based Diets, Entomophagy, and Evidence

Think a keto diet is your ticket to long term health and body transformation? What does the research say? (Image credit: Pixabay at Pexels

Friends don’t let friends do keto. At least, that is if the friends are concerned about long term effectiveness and safety when it comes to body composition and health. An exception? Maybe if that friend suffers from epilepsy, migraines, or other neurological disorders (more on that below).

Like a drug, people seize upon the next quick-fix diet craze. Books are sold, talk show interviews occur, magazines run articles and headlines, devoted social media sites pop-up. But through all this fanfare…what does the research actually show concerning these diets? What does the research say about keto diets specifically?

What is the ketogenic diet?

The ketogenic diet is characterized by severe restriction of carbohydrates, generally to less than 50 grams per day, with calories coming predominantly from fat and protein (Barbanti, Fofi, Aurilia, Egeo, & Caprio, 2017). Lacking glucose for energy, fatty acids are removed from the fatty deposits within the body. These fatty acids are converted in the liver into ketone bodies, which then are utilized as energy as an alternative to glucose (sugar). A similar process in terms of using ketone bodies as a fuel source over glucose occurs during fasting (Barbanti et al., 2017).

The origins of the ketogenic diet: Not about ‘dem abs!

The ketogenic diet originated approximately a century ago (Kossoff & Cervenka, 2020). A Mayo Clinic researcher was interested in reducing the frequency of seizures in patients with epilepsy. Patients, who at that time, had limited medication options.

Fasting had gained attention during this time period as having protective effects against seizure activity (Kossoff & Cervenka, 2020). Dr. Russel Wilder believed that by following a high-fat, low-carb diet, the body could be put into a physiological state similar to fasting and thereby, reduce seizure activity without having to regularly undergo the discomforts of fasting. While more recent research has challenged the notion that the body enters into a state similar to fasting while following the keto diet, Dr. Wilder was correct regarding the diet’s ability to reduce seizure activity (Kossoff & Cervenka, 2020).

The diet became a popular treatment modality among those that suffered from seizure disorders until the advent of more recent anti-seizure medications–medications that have proven less sedating and better tolerated than those of the past (Kossoff & Cervenka, 2020). However, keto diets have seen a resurgence in popularity as both research has mounted regarding its efficacy to prevent seizures, and patient advocacy groups lent support for the diet as a non-drug therapy for seizure disorders. Today, keto diets continue to be researched in different variations and are offered to patients around the world as a means of taking control of their lives to prevent seizures (Kossoff & Cervenka, 2020).

brown brain decor in selective-focus photography
Ketogenic diets have proven useful for treating seizures, and research is currently exploring efficacy for additional neurological conditions (Image credit: Robina Weermeijer

Research is exploring the use of the ketogenic diet for other neurological disorders such as migraine headaches, Alzheimer’s disease, brain tumors, autism, among others. The research is still in early stages in these areas (Barbanit et al., 2017). Nonetheless, there does appear to be promise for reduction in symptoms for a variety of neurological disorders.

So what does this have to do with the other 99.9% of the people who put themselves on the keto diet? Researchers who support the use of the ketogenic diet in their clinics caution that the diet is a medical therapy for specific medical conditions and those following the diet need to be monitored for side effects and various nutrient deficiencies (Kossoff & Cervenka, 2020). So why are so many people adopting the keto diet for weight loss, or for “health?” What are the downsides?

Ketogenic diet, diabetes, and weight loss–a short term “fix,” long term problems

Keto diets have proven effective in producing SHORT TERM improvements in body composition and promoting weight loss…with an average weight loss of 5% of total body weight within 5-6 months (Fenasse & McEwen, 2019). Along with weight loss, improvements in insulin sensitivity, improved fasting glucose levels, and stability in blood sugars during the short term have also been demonstrated. However, the problem with all of this is that long term success rates with ketogenic diets is poor, with most people resuming their prior lifestyles and diets that led them into their poor states of health in the first place (Brouns, 2018); Fenasse & McEwen, 2019).

Keto diet downsides and risks

The keto diet not only has poor long term success rates as a treatment for obesity along with unproven long term effects on diabetes, there are additional downsides associated with the keto diet. Note, a number of these risks listed are from journal articles that FAVOR the use of keto diets for neurological conditions:

  • Significantly increased risk of vitamin, mineral, and nutritional deficiencies requiring routine lab monitoring and supplementation during adherence to diet. Deficiencies can include selenium, calcium, magnesium, zinc, phosphorus, iron, copper, vitamin D, B-vitamins (found in grains), carnitine, as well as fiber
  • Increased frequency of constipation due to reduced bowel motility and low fiber
  • Increased risk of gastroesophageal reflux disease (GERD)
  • Increases in cholesterol and triglyceride levels, with total cholesterol frequently climbing over 200mg/ dl during early months of keto diets (these levels may return to normal after a year)
  • Increases in mortality (death) rates in those adhering to low carbohydrate diets
  • Increased shift towards an acid state due to increased ketone bodies with subsequent weakening of skeletal tissue
  • Increased fracture risk
  • Regain of the weight lost starting after about 5-6 months on average (due to poor compliance rates)
  • Decreased sports performance in sports requiring short bursts of activity (anaerobic exercise)
  • Increase blood vessel stiffness and dysfunction
  • Growth deficiencies in children following the keto diet
  • Pancreatitis (inflammation of the pancreas)
  • Cardiomyopathy (weakened heart)
  • Increased risk of kidney stones
  • Increased homocysteine–a risk factor for cardiovascular disease
  • Increased intestinal permeability, allowing toxins and bacteria in the gut to leak into the blood stream (due to reduced fiber and dysregulation of the gut microbiota) (Brouns, 2018; Fenasse & McEwen, 2019; Kossoff & Cervenka, 2020; Kossoff et al., 2019)
High fat, high protein diets such as keto diets are associated with increased risks for various diseases, including cancer (Image credit: Skitterphoto at Pexels)

Prolonged exposure to high fat diets: Complications

If the above effects aren’t frightening enough, dangers of adhering to diets high in fat over the long term include additionally:

  • Liver damage
  • Increased risk of various cancers
  • Negative effects on mental health and well being
  • Inflammation
  • Worsened brain function
  • Osteoporosis
  • Metabolic dysfunction (increased blood pressure, blood sugar, body fat, and cholesterol)
  • Increased cardiovascular disease prevalence

Keto diets are designed for specific purposes with medical oversight

As I note above, the side effects, risks, and complications listed above actually come from journal articles that favor the use of keto diets for persons with seizure disorders. In other words, these are not random people “hating on keto.” Rather, these are findings of the very researchers and health care providers who prescribe these diets. These diets due to their risks require close collaboration with medical teams so as to make adjustments, tailor the diets, order labs and diagnostic exams, and adjust the diets based on individual responses. For the general public to arbitrarily adopt these diets for their “health” makes ZERO sense.

If not keto, then what?

If you are looking for an dietary pattern that is sustainable, has high rates of success for short and long-term weight management, REDUCES (not increases) risk for diabetes, cancer, cardiac disease, inflammation, reverses disease in some cases, and has high rates of long-term compliance, then whole-food plant-based diets offer a far better option (Brouns, 2018). Says who, me? Yes, but says also the World Health Organization, the Dutch Health Council, the German Food Council, the Nordic Dietary Recommendations, and the Scientific Advisory Committee on Nutrition in England (Brouns, 2018, p 1309, para 3).

Not only that, but such diets have already been proven across the globe as noted among the world’s longest living, healthiest population groups (Bluezones.com, 2020). Based on research, diets high in legumes, fruits, vegetables, whole grains, along with moderate amounts of healthy fats such as those found in nuts, alvocados, olive oil, and other sources have proven themselves to be the healthiest option as noted by experts across the globe (Brouns, 2018). Throw in physical activity and a meal/ snack frequency of 2-4 “meals” total per day. Front load your calories with your largest meals early in the day, and a fasting window of 12-13 hours routinely overnight, and you will have your hormones, circadian rhythm, diet, and bowel microbiota all syncing together to produce a more optimal health and weight status (Longo, 2018).

Summary

Want short-term, temporary weight loss accompanied by increased constipation, increased cholesterol, increased inflammation, decreased blood-vessel function, and increased risks of long-term health complications? If so, keto is for you! If you have an underlying neurological condition, a keto diet may be managed as an option for you in collaboration with a qualified health care team that can regularly monitor your lab values and health status, making adjustments as necessary. For the vast majority of the population, a whole-food (minimally processed), plant-based diet makes far more sense. When a friend tells you to “do keto!,” remember, just say “NO!” 😉

Related posts

Evidence at a Glance: Plant-Based Diet Benefits

Plant-Based Diet: Claims, Evidence, and…What do the Scriptures Say?

Meal Timing, Meal Frequency, Fasting, & Health

A Brief Commentary on Popular Diet Trends and their Absurdities

References

Barbanti, P., Fofi, L., Aurilia, C., Egeo, G., & Caprio, M. (2017). Ketogenic diet in migraine: rationale, findings and perspectives. Neurological Sciences, 38, 111–115. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10072-017-2889-6

Bluezones.com. (2020). Food guidelines. Retrieved from https://www.bluezones.com/recipes/food-guidelines/

Brouns F. (2018). Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable?. European journal of nutrition, 57(4), 1301–1312. https://doi.org/10.1007/s00394-018-1636-y

Fenasse, R., & McEwen, B. (2019). The Ketogenic diet: a brief report. Journal of the Australian Traditional-Medicine Society, 25(1), 23–24. Retrieved from http://web.b.ebscohost.com.lopesalum.idm.oclc.org/ehost/pdfviewer/pdfviewer?vid=15&sid=041935ce-42c7-4068-a9ff-1f83174f996b%40pdc-v-sessmgr06

Kossoff, E., & Cervenka, M. (2020). Ketogenic Dietary Therapy Controversies for Its Second Century. Epilepsy Currents, 20(3), 125–129. https://doi-org.lopesalum.idm.oclc.org/10.1177/1535759719890337

Kossoff, E. H., Zupec-Kania, B. A., Auvin, S., Ballaban-Gil, K. R., Christina Bergqvist, A. G., Blackford, R., Buchhalter, J. R., Caraballo, R. H., Cross, J. H., Dahlin, M. G., Donner, E. J., Guzel, O., Jehle, R. S., Klepper, J., Kang, H. C., Lambrechts, D. A., Liu, Y., Nathan, J. K., Nordli, D. R., Jr, Pfeifer, H. H., … Practice Committee of the Child Neurology Society (2018). Optimal clinical management of children receiving dietary therapies for epilepsy: Updated recommendations of the International Ketogenic Diet Study Group. Epilepsia open, 3(2), 175–192. https://doi.org/10.1002/epi4.12225

Longo, V. (2018). The Longevity Diet. New York, NY: Penguin Random House

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