Show Notes

Scott suggests that protein is over-promoted and over-consumed. He presents scientific evidence that shows it isn’t nearly as important as the industry wants people to think and may even be outright harmful.

Much ado about protein

• Many medical professionals don’t stay current on diet and nutrition research and often participate unwittingly in spreading mistruths.
• Protein consumption these days is supra-physiologic; we’re eating way too much of it. It’s not that protein isn’t important, it’s just not as vital as it’s being portrayed.
• Protein deficiency isn’t a problem in the developed world. It’s not something that you often see being treated at a hospital or clinic.
• Protein is being hyped everywhere: in the super-market, restaurants, even in airports. To go further, protein supplements are being customized to specific diet niches: paleo, vegan, etc.
• The industry promotes expensive protein and amino acid supplements that have been shown to be harmful.
• Animal-based proteins contain the saturated fats indicated in cardiovascular disease and some cancers, but has been ignored as a problem.
• T. Colin Campbell, author of landmark textbook The China Study, said that “the protein effect has been mysteriously ignored as a cause of disease.”
• Campbell also wrote that “animal-based protein itself, when consumed at levels above the total protein recommendation may [promote carcinogenesis.]”
• Carbs from whole foods are healthy. Processed carbs aren’t. Yet low-carb-high-fat proponents equate processed refined carbs with whole food plant-based carbs to portray the macro-nutrient as unhealthy.
• The body is too “wise” to rely on quantifying macros, as in grams of protein per kilogram of bodyweight.
• Satiation is a must for a diet strategy to work. Hunger obliterates self-control.
• Scott doesn’t advocate formulas, but if one is needed, 80-10-10 is a good one: 80% carbohydrate, 10% fat and 10% protein.

[References]

Meeker, D. R. & Kesten, H. D. “Experimental atherosclerosis and high protein diets”. Proc. Soc. Exp. Biol. Med. 45, 543-545 (1940).

Meeker, D. R. & Kesten, H. D. “Effect of high protein diets on experimental atherosclerosis of rabbits.” Arch. Pathology 31, 147-162 (1941).

Carroll, K. K. “Lipids and carcinogenesis.” J. Environ. Pathol. Toxicol. 3, 253-271 (1980).

Carroll, K. K. “Dietary fats and cancer.” Am. J. Clin. Nutr. 53, 1064S-1067S (1991).

Armstrong, D. & Doll, R. “Environmental factors and cancer incidence and mortality in different countries, with special reference to dietary practices.” Int. J. Cancer 15, 617-631 (1975).

Carroll, K. K., Braden, L. M., Bell, J. A. & Kalamegham, R. “Fat and cancer.” Cancer 58, 1818-1825 (1986).

Hu, J. et al. “Repression of hepatitis B virus (HBV) transgene and HBV-induced liver injury by low protein diet”. Oncogene 15, 2795-2801 (1997).

Youngman, L. D., Park, J. Y. & Ames, B. N. “Protein oxidation associated with aging is reduced by dietary restriction of protein or calories.” Proc. National Acad. Sci 89, 9112-9116 (1992).

Koeth, R. et al. “Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis.” Nature Med 19, 576-585 (2013).

Wang, Z. et al. “Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease.” Nature 472, 57-65 (2011).

Show Notes

Scott’s received some strong reactions from both vegans and omnivores about his transition to eating vegan. Join the Coach and Andy as they continue their discussion about the vegan diet, why they made the change, and others’ reactions to it.

The research is compelling

• Diet has become a topic to be avoided in polite conversation, along with politics and religion.
• Scott explains that he’s not trying to convert his followers to being vegan. Rather, he is trying to educate people on the research about the benefits of eating a vegetable-only diet.
• Research from the Journal of the American Dietetic Association and other scientific publications supports vegan [and vegetarian] diets as healthier.
  Vegans are leaner and healthier, according to the textbook Modern Nutrition in Health and Disease, Shils, ME, et al. Tenth Edition.
• Scott and co-host Andy Sinclair switched to vegan after extensive review of scientific evidence.
• Eating animal protein and ratio of protein to body weight (e.g., at least 1g protein per 1kg of body weight) has become dogma within the fitness industry.
• Many vegetables have high protein contents; both Andy and Scott estimate they are consuming less protein (in terms of grams) with no ill effects but are not attempting to quantify it.
• In general, vegetarians consume fewer saturated fats.
• It’s possible for meat lovers to transition to completely plant-based without feeling deprived.
• Scott only recently moved to eating vegan; he was a meat-eater for years, even after seeing the poultry and animal-slaughtering processes. On the other hand, his ex-wife decided to go vegetarian on-the-spot after they saw a goat slaughtered in an open-air market.
• Coach and Andy discuss YouTube videos that depict animal slaughter and how that has influenced their decision to stay fully vegan. Health benefits aside, ethical treatment of animals is a consideration in the vegan diet.
• Paul McCartney once said, “If slaughterhouses had glass walls, everyone would be vegetarian.”

[References]

Craig, WJ, Mangel, AR, “Position of the American Dietetic Association: vegetarian diets.” Journal of the American Dietic Association. J Am Diet Assoc. 2009 Jul;109(7):1266-82.

Farmer, B., et al. “A vegetarian dietary pattern as a nutrient-dense approach to weight management: an analysis of the national health and nutrition examination survey 1999-2004.” Journal of the American Dietetic Association. 2011 Jun;111(6):819-27. doi: 10.1016/j.jada.2011.03.012.

Dewell, A., et al. “A very-low-fat vegan diet increases intake of protective dietary factors and decreases intake of pathogenic dietary factors.” Journal of the American Dietetic Association, 2008 Feb;108(2):347-56. doi: 10.1016/j.jada.2007.10.044.

Orlich, MJ, et al. “Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2.” JAMA Internal Medicine. 2013 Jul 8; 173(13): 1230–1238. doi:  10.1001/jamainternmed.2013.6473

Domingo, JL, Nadal, M. “Carcinogenicity of consumption of red meat and processed meat: A review of scientific news since the IARC decision.” Food Chem Toxicol. 2017 Jul;105:256-261. doi: 10.1016/j.fct.2017.04.028. Epub 2017 Apr 24.

Hamilton, CC, Anderson, JW, “Fiber and Weight Management.” Journal of Florida Medical Association. 1992 Jun;79(6):379-81.