SHOW NOTESThe positives We love plants - lots of benefits to a diet rich in plantsGenerating conversation! Controversy is sadly often necessary to create a ‘movement’ we see why they did this! (We can’t because we’re trained and regulated health professionals - and therefore the most trustworthy source of nutrition advice) Removing stigma around veganism and vegetarianism (although the terminology they use was interesting eg never said vegan but implied it) They help clear u...
SHOW NOTES
The positives
- We love plants - lots of benefits to a diet rich in plants
- Generating conversation!
- Controversy is sadly often necessary to create a ‘movement’ we see why they did this! (We can’t because we’re trained and regulated health professionals - and therefore the most trustworthy source of nutrition advice)
- Removing stigma around veganism and vegetarianism (although the terminology they use was interesting eg never said vegan but implied it)
- They help clear up the stigma around soy - check episode 4 where we present the science in a less inflammatory way!
- Farming and environmental concerns
THE SCIENCE
Unfortunately good TV often equals bad science
Supporting science - controversial sources, grand extrapolations from small studies, and statements that are misleading.
Anecdotal experience, conflicts of interest
Gladiators
- Whole premise of doc built on concept that gladiators didn’t eat meat…Their exact words were “gladiators were likely predominantly vegetarian”. True-ish. 80% ish plant based. Not vegetarian. Not vegan. Just like us.
- We were misled from the start
- They also implied that the gladiators were vegan for performance reasons, which again is misleading. Gladiators ate more of a plant based diet because of many reasons including access to animal products, availability, seasons and money! And because carbohydrates fuel the human body. Meat is expensive and many ancient civilisations only ate what they had access to.
- Gladiators weren’t overly lean - gladiators benefited from additional fat stores as food supplies were often scarce and this extra weight was protective when they went into battle/helped them stay alive. More fat = lasts longer in the arena. Different to many sports in today's day and age.
Athletic performance
- You don’t have to eat animals to build muscle
- So many other variables to consider when exploring athletic performance
- Nutritional advice should be tailored to the sport of choice, performance goals and outputs and individual variation
- In one instance, they do cite actual peer-reviewed research, he narrates: “And when it comes to gaining strength and muscle mass, research comparing plant and animal protein has shown that as long as the proper amount of aminos acids are consumed the source is irrelevant.” https://www.ncbi.nlm.nih.gov/pubmed/15212753. What they fail to include is that the same study states that “as a group, vegetarians have lower mean muscle creatine concentrations than do omnivores, and this may affect supramaximal exercise performance.” (achieving higher than what is considered maxima) = prime example of cherry picking.
- Theory: Beetroot juice consumption increases bench press by 19%. Beetroot study - review of 9 studies with total of 120 subjects numbers - The beetroot juice intervention led to significantly improved performance in four of the studies, while in another four no such effects were observed. In the show they quote a 19% increase in total strength for bench press, but this is referenced in the study cited not tested by it. Obviously we went and found the actual study. It was a cross over trial, 12 young men, lifting 60% of their 1RM (single rep max, the most they can lift). 3 sets until failure were performed and those reps were totalled. Those in the nitrate supplement group performed more reps. The weight equated to an 18.9% increase. “This study demonstrates that nitrate supplementation has the potential to improve resistance training performance and work output compared to a placebo.” The study was looking at a Nitric Oxide Enhancing Supplement, not just beetroot! Nitric oxide (NO) is generated from the nitrates in the beetroot. It’s a vasodilator so opens up blood vessels and improves flow in the short term. If you understand nutrition you’ll know that other foods contain nitrates, including beef, pork, chicken, liver, salmon, trout and tuna!
- Beware of supplements and performance enhancing drugs
Experiments - endothelial function (cloudy blood) and erectile function
- Neither are scientifically validated test. Looks good on screen. Convincing. But not scientifically meaningful.
- The ‘cloudy’ portion of blood in the test tube does not necessarily indicate there is an issue, more it shows there are triglycerides and fat transporters present called chylomicrons. This is a completely natural and necessary process, however the documentary portrays it to be negative to support their argument.
- If there was sufficient EVOO or avocado in the vegan burrito, the blood sample would have looked the same. 2hrs post meal. They didn’t specify how much avocado they put in. And they didn’t have to because this wasn’t a study!
- We know the fat was seen in their blood, but we don’t know if their endothelial function was impaired and/or their blood flow disturbed in any way due to their meal.
- The study that suppoerted their findings (n=11): “The high-fat meal consisted of 53.4 g fat (= 7.4 chicken breasts), 30.7 g protein, and 50 g carbohydrate, composed of 110 g rice, 100 g Korean barbecue, 20 g egg, 200 ml milk, 8 g oil, 25 g mayonnaise, 50 g vegetable.” The response shown, as stated in the paper’s title, was due to ‘oxidant stress’. Not the triglycerides
- Another study n=10. The standardized high-fat meal consisted of whipping cream, liquid chocolate and non-fat dry milk and contained 65 g of fat, 25 g of carbohydrates.
- Supporting study funded by the Hass Avocado Board
- We know that lean protein sources (e.g. poultry and fish) can improve endothelial function
- Neither of these “experiments” considered variables like sleep, muscle fatigue, stress, training, hydration, blood electrolyte levels, history of tobacco use, alcohol consumption, prior medical history, mental clarity, emotional state, genetic predispositions. n= 3 people. Not enough.
Clinically concerning hypertriglyceridaemia looks like this...
Source: https://en.wikipedia.org/wiki/Hypertriglyceridemia
Source: https://www.elynsgroup.com/journal/article/milky-serum-in-hypertriglyceridemia-clinical-image
Source: https://www.semanticscholar.org/paper/Severe-hypertriglyceridemia-presenting-as-eruptive-Vangara-Klingbeil/b3148cd3bb48f43711a7a0ced40d446b1ef74618
Nutritional profile
- The show claims, animals eat plants, so we should bypass animals and eat plants too. To put it in context for you a cow has 4 stomachs (we have 1), can extract amino acids from plant based materials as a result of enzymes and bacteria that we as humans do not have. As humans our digestive tract is very different. We can not get the same nutrients from grass as cows do.
- Compared to animal sources, plant based sources are a poorer source of leucine - important for muscle growth
- Vegans can get a complete profile of AA’s however they need to be eating a wide range of plant based protein sources.
- Estimated bioavaiability of protein in beef - 92%. Estimated bioavailbility of protein in kidney bean - 54%. Grams of protein does not equate to how much we as humans can absorb and access.
- There’s a funny bit here where they reference a peanut butter sandwich as containing an equivalent amount of protein to 3 ounces of beef. To achieve the ~20g of protein that is in 3 ounces of beef, you would need to consume 2 slices bread plus 4 tablespoons peanut butter bringing the total to 510 calories (2100kJ), 20g protein, 34g fat, and 39g carbs. Beef - 213cal (894kJ), 20g pro, 13g fat, 0 CHO. So the peanut butter sandwich has yes the same protein, but more than double the calories, almost triple the fat, 40g vs 0g carbs
- “Even iceberg lettuce has more antioxidants than salmon or eggs.” - worse than comparing apples & pears…Just because they’re not ‘antioxidants’ doesn’t mean they’re not valuable nutrients! Eg omega-3 fatty acids in salmon and protein in eggs are so valuable! How much protein or omega 3s are in iceberg lettuce?! Shall we compare it the other way?
- Go to episode 2 for tips on upgrading your salad
- Wilks claims that cow’s milk can increase oestrogen and lower testosterone in men. The 2010 study he references, published in the journal Pediatrics International, was conducted using the milk of pregnant cows. The scientists pulled from a pool of 18 people (seven men, six children, and five women), and found that milk reduced testosterone secretions—not overall testosterone —temporarily. Seven men. Temporarily. https://www.ncbi.nlm.nih.gov/pubmed/19496976
- Focus on ADDING plants rather than REMOVING animal products.
OnCore Practical Plant-based tips
Our upgrade your health tips (not 0-100!)
- It doesn't have to be all or nothing.
- Focus on adding plants rather than necessarily removing all animals.
- Add veggies, fruit, spices or acidic marinades (such as yogurt or vinegar-based marinades) to your meats - this may decrease hetereocyclic amines (linked to cancer development) formation by up to 99%
- Start with meat free monday
- Upgrade to one meal per day - plant-based lunches
- Still eat REAL food - avoid fake cheese, fake-on, tofurkey. This takes planning and knowledge and perhaps tailored expert advice and guidance.
- It's relatively easy to meet your protein needs. It’s hard not to overdo the carbohydrate load. Tailored advice from a dietitian will help ensure you’re eating to match your goals.
- Watch a David Attenborough documentary instead - we think this gives a far more powerful, realistic perspective on how we could be better looking after our planet and health simultaneously
- Think about where you’re getting your health information - underlying biases, conflicts of interest, governing bodies or registrations? We are required to stay up to date and be safe and fair to public.
- Think about how you can ethically source your animal products (see below).
Sustainable produce
https://sustainabletable.org.au/all-things-ethical-eating/ethical-meat-suppliers-directory/
https://www.sustainability.vic.gov.au/You-and-your-home/Live-sustainably/Sustainable-shopping/Food-shopping
https://www.wwf.org.au/what-we-do/food#gs.g3u330
https://kb.rspca.org.au/knowledge-base/how-can-i-shop-for-animal-welfare-friendly-food/
https://www.coles.com.au/corporate-responsibility/sustainability/responsible-sourcing
https://www.ethical.org.au/3.4.2/get-informed/issues/food-miles-buying-local/
https://www.sustainability.vic.gov.au/You-and-your-home/Live-sustainably/Sustainable-shopping
The Game Changers References:
The Gladiator Diet
https://archive.archaeology.org/0811/abstracts/gladiator.html
Beetroot
https://www.ncbi.nlm.nih.gov/pubmed/29311764
Nutrient Profiles
https://www.ncbi.nlm.nih.gov/pubmed/23988511
https://pdfs.semanticscholar.org/0277/f4fd3e6205936e4d4c8e490abe9958607815.pdf
These are the studies cited with regards to vegetarian diets for athletes:
https://pdfs.semanticscholar.org/6358/c99b8b7047fd99f0867e148840829a125dd0.pdf
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
https://www.ncbi.nlm.nih.gov/pubmed/26764320
Endothelial Function
https://www.ncbi.nlm.nih.gov/pubmed/11254924
https://www.researchgate.net/publication/12166386_Impaired_flow-mediated_vasoactivity_during_post-prandial_phase_in_young_healthy_men
https://www.ncbi.nlm.nih.gov/pubmed/23196671
https://www.ncbi.nlm.nih.gov/pubmed/10477529
https://www.ncbi.nlm.nih.gov/pubmed/20047267
https://www.ncbi.nlm.nih.gov/pubmed/24004888
https://www.ncbi.nlm.nih.gov/pubmed/19064532
https://www.ncbi.nlm.nih.gov/pubmed/15165919
https://www.ncbi.nlm.nih.gov/pubmed/24742818
https://www.ncbi.nlm.nih.gov/pubmed/22019438
https://www.ncbi.nlm.nih.gov/pubmed/11834139
https://www.ahajournals.org/doi/full/10.1161/01.cir.104.2.151
https://www.ncbi.nlm.nih.gov/pubmed/17916273
https://www.ncbi.nlm.nih.gov/pubmed/17609490
https://www.ncbi.nlm.nih.gov/pubmed/23848379
https://www.ncbi.nlm.nih.gov/pubmed/16027246
https://www.ncbi.nlm.nih.gov/pubmed/16365364
https://www.ncbi.nlm.nih.gov/pubmed/15547040
https://www.ncbi.nlm.nih.gov/pubmed/26024297
https://www.ncbi.nlm.nih.gov/pubmed/24706588
https://www.ncbi.nlm.nih.gov/pubmed/22091240
https://www.ncbi.nlm.nih.gov/pubmed/15190043
https://www.ncbi.nlm.nih.gov/pubmed/16198843
Antioxidants
https://www.ncbi.nlm.nih.gov/pubmed/30634559
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-3
https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
https://www.ncbi.nlm.nih.gov/pubmed/25637150
Plant Based Guide for Physicians
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/
Heme Iron
https://www.ncbi.nlm.nih.gov/pubmed/23708150 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583546/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954454/
Cardiovascular Disease
https://www.ncbi.nlm.nih.gov/pubmed/24871675
https://www.ncbi.nlm.nih.gov/pubmed/1973470
https://www.ncbi.nlm.nih.gov/pubmed/24606898
Cancer Risk
https://www.ncbi.nlm.nih.gov/pubmed/11519764
https://www.ncbi.nlm.nih.gov/pubmed/9786231
Human Evolution
https://blogs.scientificamerican.com/guest-blog/human-ancestors-were-nearly-all-vegetarians/
https://www.academia.edu/28523514/The_evolution_of_body_size_within_the_genus_Homo_new_empirical_data_and_theoretical_perspectives
https://www.ncbi.nlm.nih.gov/mesh?Db=mesh&Cmd=DetailsSearch&Term=%22Vitamin+B+12+Deficiency%22%5BMeSH+Terms%5D
https://www.ncbi.nlm.nih.gov/pubmed/10648266
Testosterone
https://www.ncbi.nlm.nih.gov/pubmed/10479226
https://www.ncbi.nlm.nih.gov/pubmed/2400756
https://www.ncbi.nlm.nih.gov/pubmed/10883675
Phytoestrogens
https://www.sciencedirect.com/book/9780123984562/polyphenols-in-human-health-and-disease
Oestrogen
https://www.ncbi.nlm.nih.gov/pubmed/11392381
https://www.ncbi.nlm.nih.gov/pubmed/17474873
https://www.ncbi.nlm.nih.gov/pubmed/19496976
Cortisol
https://www.ncbi.nlm.nih.gov/pubmed/3573976
