Decoding that Diet You Saw on the Internet 2

Decoding that Diet You Saw on the Internet 2

Vegetarian, Vegan, & Paleo DietsRu Liu, MS, RD

9/23/2020

Autumn Health Picks

Who am I

• Hometown: Liuzhou, China• BS & MS in Nutrition at UIUC• Registered Dietitian • Research Technician at

Northeastern University (Boston, MA)

Autumn Health Picks Sep 23, 2020

Learning Objectives

• Describe the key features of each diet

• Identify the benefits of each diet

• List the potential side effects of each diet


Photo by Daria Shevtsova from Pexels

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https://www.pexels.com/photo/sliced-avocado-fruit-on-white-chopping-board-3673762/?utm_content=attributionCopyText&utm_medium=referral&utm_source=pexels

Question 1


Do you agree:Vegetarians and vegans cannot get enough protein from their

diet.

Question 2


Yes or No:Can you eat dairy on Paleo diet?

What is the Vegetarian/Vegan Diet?

• Hometown: Liuzhou, China


Red Meat and Poultry

Fish Eggs Dairy

Lacto-ovo-vegetarian ❌ ❌ ✅ ✅

Lacto-vegetarian ❌ ❌ ❌ ✅

Ovo-vegetarian ❌ ❌ ✅ ❌

Vegan ❌ ❌ ❌ ❌

What Do They Look Like?


Truth or Myth?


Vegetarians and Vegans have a hard time getting enough protein.

• Daily protein intake recommendation• General population: 0.8 g protein per kg body weight• Athletes: 1.6-2.0 g protein per kg body weight • E.g. 56 g for a 70-kg (155 lbs) sedentary adult; 112-140 g for a 70-kg strength

athletes

• What does 56 g protein look like?• 1 Bean burrito 15 g• 1 cup Tofu stir fry 20 g • 1.5 cups chickpea stew 30 g

More on Protein – What Does Research Say?


• Vegan/Vegetarian diets typically meet or exceed recommended protein intake, when caloric intakes are adequate

• What about incomplete protein?• Amino acids are building blocks of proteins• Essential & non-essential amino acids • Incomplete proteins:

• Grains (lysine, threonine)• Nuts/Seeds (lysine)

• Complete proteins • Quinoa • soy

• Complementary protein do NOT need to be eaten at the same meal

Conclusion


Vegetarians and Vegans have a hard time getting enough protein.

Myth

Truth or Myth?


To build strong bones, you must include dairy in your diet.

• What gives us strong bones?• Calcium• Vitamin D• Vitamin K• Vitamin C• Magnesium• Strength training • Smoking • Genetics• Hormone levels

Bone Health and Nutrition Cont.


• Calcium • Essential for bone building and

acts as a reservoir

• Vitamin D• Aids Calcium absorption

• Vitamin K• Works with calcium • Associated with higher bone

density

• Calcium: Soy, beans, peas, lentils

• Vitamin D: Chanterelle mushrooms, fortified foods (Orange juice, cereal, etc.)

• Vitamin K: Brussels sprouts, cabbage, kale, broccoli, spinach, etc.

Research on Bone Health and Vegan Diet


• A meta-analysis (2009) found vegetarians and vegans had 4-6% lower bone mineral density than omnivores

• Another study from Oxford found no difference in fracture risk among subjects with adequate calcium intake (>525 mg/d)

• When calcium , calorie and protein intake are adequate, individuals following plant-based diets do NOT present higher risk for fractures or osteoporosis.

Conclusion


Myth

To build strong bones, you must include dairy in your diet.

• Estimate your calorie needs: https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/

• Estimate your protein needs: 0.8g/kg body weight

• Estimate your calcium needs: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Truth or Myth?


Soy causes caner.

• Where did this information come from?• Rodents that are exposed to high doses of isoflavones (found in soy)

showed an increased risk of breast cancer• Isoflavones are similar to estrogen • Increased estrogen is linked to breast cancer

• Important to know• Rodents process soy differently from people• The dosage in the animal studies are much larger than in human diet

• Isoflavone supplements (concentrated) vs soy as food • Isoflavones are not the same as estrogen

Research on Soy and Cancer Risk


• No evidence suggesting soy consumption leads to an increased risk for cancer in humans

• Many studies showed protective effect of soy intake on cancer risk • A systemic review and meta-analysis (Applegate et al, 2017) found soy

consumption is associated with decreased prostate cancer risk • Epidemiologic studies showed a reduced risk of breast cancer in

populations with high dietary soy intake

Conclusion


Soy causes caner.

Myth

Benefits of Plant-Based Diets


• Obesity• Studies consistently showed that vegetarians/vegans have a lower BMI

than omnivores in all age groups

• Diabetes • Type 2 diabetes risk is strongly linked with obesity • Vegetarians and vegans showed a lower risk of type 2 diabetes,

independent of BMI

• Heart health• Lower LDL in vegetarians and vegans • Lower incidence of congestive heart disease

Possible Deficiencies


• Vitamin B12• Makes red blood cells, nerves, DNA, etc.• In meat, eggs, poultry, dairy products • In fortified grains, plant milks, and supplements

• Vitamin D • In trout, salmon, sardines, eggs, beef liver• In UV light exposed mushrooms, fortified soy milk and cereals.• From sunlight exposure!

• Iron• While many vegetable and fruits contain iron, it is less easily absorbed,

compared to iron from animal sources • Pair with a Vitamin C source to increase absorption

These deficiencies are

common in omnivores, too!

Not All Vegan Diets Look the Same


A balanced diet is key!

What is the Paleo Diet?


• The “caveman diet” – eat like our ancestors from 10,000 years ago (before farming started)

What to Eat What to Avoid

• Fruits• Vegetables• Nuts and seeds• Lean meats (especially grass-fed

animals or wild game)• Fish (especially those rich in omega-3)• Oils from fruits and nuts (e.g. olive oil

or walnut oil)

• Grains (e.g. wheat, oats and barley)• Legumes (e.g. beans, lentils, peanuts

and peas)• Dairy • Refined sugar (white sugar, brown

sugar, coconut sugar)• Salt• Potatoes• Highly processed foods in general

Why Do People Go Paleo?


• Farming changed what people ate

• Dairy, grains, and legumes are added to the human diet

• It is hypothesized that this rapid change in diet outpaced the body’s ability to adapt

• This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease nowadays

Research on Paleo and Weight Loss


• Long-term large clinical trials are lacking

• A systematic review and meta-analysis (Menezes et al, 2019) found• A loss of -3.52 kg in mean weight compared to recommended diets • The largest study included 44 participants• Duration ranged from 2 weeks to 24 months

• A review paper (Obert et al, 2017) found• No difference in weight loss at 24 months compared to generalized caloric

restriction

Research on Paleo and Type 2 Diabetes


• A systematic review and meta-analysis (Jamka et al, 2020) found no difference in fasting glucose, insulin concentrations, and HbA1c values between paleo group and control diet group

• 4 studies included• Duration of intervention ranges from 2-12 weeks • Sample size ranges from 13-32

• Jonsson et al (2013) (n=13, 3 female, 10 male) found• the Paleo diet is more satiating per calorie than a diabetes diet• More reported difficulty following the Paleo diet compared to a traditional

diabetic diet

Research on Heart Health


• Pastore et al (2015) compared lipid profile and body weight between paleo diet group and traditional heart-healthy diet group among adults with high cholesterol (N=46)

• Paleo group had the lowest caloric intake

• Most significant improvement in paleo group

• Total cholesterol • LDL• Triglycerides

Research on Heart Health


• Genoni et al (2019) found long-term consumption of Paleo diet was associated with higher serum trimethylamine N-oxide (TMAO)concentrations (N=91)

• TMAO is a substance produced during digestion and metabolism• Linked with red meat consumption

• 3 analyses published in JAMA have linked high levels of TMAO with a higher risk for heart disease and early death from any cause

• Heart attack, stroke, heart failure, chronic kidney disease

Summary - Upsides and Downsides


• Up• Encourage high vegetable and fruit intake • Reduce refined carbohydrate intake • Reduce processed food intake

• Down • Can be expensive • Health concerns of a high red meat intake

• Heart heart• Exclude grains and legume

• fiber – gut health • Hard to implement and maintain

Summary and Action Items

Autumn Health Picks Month Date, 2020

Diet Vegan Vegetarian Paleo

What It Is Exclude ALL animal products from diet

Exclude MOST animal products from diet

(dairy and eggs okay)

Exclude grains, legumes, dairy, potatoes, refined sugar and salt,

and processed food from diet

Possible Benefits • Might offer protective effect on type 2 diabetes, cancer, high blood pressure, and heart disease

• Benefits from a diet rich in fruits and vegetables, with little to no processed foods

• More satiating

Possible Side Effects • Vitamin B12, D and iron deficiencies

• High red meat consumption (heart health)

• Low fiber consumption (gut health)

• Financial burden

Resources


• Vegan/Plant-based recipes:• https://ohsheglows.com/• https://www.veganricha.com/• https://minimalistbaker.com/• https://www.forksoverknives.c

om/recipes/

• TEDTalk about the Paleo Diet by a Harvard professor (Dr. Christina Warinner): https://www.youtube.com/watch?v=BMOjVYgYaG8&t=395s

• MyPlatehttps://www.choosemyplate.gov/

• Tips for Vegetarians: https://www.choosemyplate.gov/node/5635

https://ohsheglows.com/

https://www.veganricha.com/

https://minimalistbaker.com/

https://www.forksoverknives.com/recipes/

https://www.youtube.com/watch?v=BMOjVYgYaG8&t=395s

https://www.choosemyplate.gov/

https://www.choosemyplate.gov/node/5635


Next week: Taste the Rainbow: a Brief Overview of Carotenoids in Your Diet, Body, and Life

Corinne Cannavale, BSNeuroscience PhD student12 – 1 PM CSTSeptember 30, 2020


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Decoding that Diet You Saw on the Internet 2