Plant based or Animal Based.   Which is better? 

The ideal diet is a hotly debated subject among health care practitioners.   There are proponents of each of the most popular food plans.   So which food plan is truly best?   Should you be vegan or vegetarian or should you eat a high animal protein paleo or ketogenic diet.   There are individuals who will argue vociferously on behalf of their own perspective as to which is the healthiest way to eat for wellness and longevity.   So who is right?    In my opinion, none of them…..and all of them!

The Right Choice – Smart Healthy Foods 

It shouldn’t surprise anyone that we are each individuals with different genetic make-ups, different environmental exposures, different cultural backgrounds and potentially different health issues requiring different nutrition approaches.    So where does that leave you in choosing the ideal diet?    The answer is in rephrasing the question.   The determination should not be plant-based vs animal based but more appropriately health promoting, longevity foods vs foods based on convenience and indulgence which negatively impact health.   This simplifies your approach to eating.   There are healthy foods in the plant-based world as well as the animal-based food supply.   

The following information provides you a path forward in choosing which foods to eat and which foods to avoid.   With the information below you can make wise, healthy food choices that will markedly enhance your future well-being.  Below we have listed the good health promoting foods under “Smart Foods” and the foods which can negatively impact your health under “Foolish Foods”.  It might sound harsh to label certain foods you enjoy as Foolish Foods but the medical evidence is clear.   If you frequently eat foods in this category you are increasing your chance of developing numerous chronic illnesses.    By moving your food choices toward Smart Foods and away from Foolish Foods, you will be providing your body with the proper fuel to enhance how you feel, improve your current health, and reduce your chance of developing future disease.   

As a caveat, it is important to recognize that there are certain individuals who have significant food sensitivities and can react to even certain of the Smart Foods.  These food sensitivity reactions often vary from person to person and can include bloating, itching, skin rashes, rosacea, brain “fog”, irritable bowel, and others.   Common food sensitivities include dairy and gluten containing foods found in some grains but an individual’s food sensitivities may not be limited to only these foods.  If you recognize that you may be reacting to foods based on some of the symptoms described above, you may need to consider guidance from a health care provider knowledgeable in this area.   Also, there are specific illnesses such as autoimmune illness and various pain conditions that require very strict elimination of certain foods that I have allowed on the Smart Food list.   Again, if you have such a health condition, we recommend additional assistance from a health care provider knowledgeable in this area.

So with those caveats in mind let’s look at which foods you should choose and which you should avoid. 

The Foolish Foods

I will be going into some level of detail below to help you see why it is critical to move away from the foods which can destroy your health.   For those who enjoy learning the details please continue to read below.   But for those who prefer the quick summary just see the Foolish Foods Bullet Points below

Foolish Food Bullet Points 

• Avoid foods with more than 5 grams of sugar total intake
• Avoid soft drinks and all other sweetened drinks with more than 5 grams of sugar total intake
• Avoid Bacon, Ham, Sausage, Salami and Beef jerky
• Avoid Canola oil (also called Rapeseed oil), Soybean oil, Sesame seed oil, Palm oil, Corn oil, Cotton seed oil, Rice bran oil, Safflower oil and Sunflower oil
• Reduce your intake of all processed foods including most packaged goods, most frozen goods and certain canned goods.   These contain additives that have been linked to many chronic health conditions.   Acceptable choices are shown in the detail section below.  
• Zero sugar and low sugar foods, soft drinks and other drinks sweetened with artificial sweeteners have been linked to stroke, heart disease, cancer and overall increased death rates.   It is wise to limit frequent use of artificially sweetened drinks and foods. 

I recognize that for many individuals these foods and drinks are a mainstay of your diet.   However, the more frequently you choose these foods the more likely you are to develop many of the chronic illnesses so prevalent in today’s society.   Heart disease, stroke, diabetes, dementia, and cancer just to name a few have all been associated with intake of these Foolish Foods.  So while an occasional “cheat” is likely fine, good health and longevity requires a real recognition of the hazard of frequent eating of these Foolish Foods. 

Foolish Foods the Details 

Avoid Sugar Based Foods including 

1. Soda 
2. Candy including gummies
3. Baked goods such as cakes, cookies, and pastries
4. Dairy Ice cream AND non-dairy sweetened “ice cream”
5. Most breakfast cereals as they contain high sugar
6. Granola
7. Processed Condiments including ketchup, barbecue sauce, and many salad dressings 
8. Sweetened yogurt with added processed fruits
9. Fruit juices and fruit-flavored drinks 
10. Most Energy drinks and Sports drinks 

* NOTE– Be careful with the low sugar or zero sugar drinks as they use unhealthy sugar substitutes that have been linked to numerous chronic health issues 

Don’t worry.   We’ll get to alternatives in a bit. 

There is an obvious common them in the above.    They are all High Sugar containing foods.   Sugar has now been recognized as one of the main causes of chronic disease.

The Medical Evidence Implicating Sugar 

A study published in the Journal of the American Medical Association found that individuals who consumed the highest levels of added sugars had a significantly higher risk of dying from cardiovascular disease compared to those who consumed the least amount of added sugars. Another study published in the journal Circulation showed that high sugar intake was associated with an increased risk of developing type 2 diabetes.  Furthermore, research has suggested that sugar consumption may also contribute to the development of neurodegenerative diseases, such as Alzheimer’s disease. A study published in the journal Neuroscience found that a high sugar diet can lead to impairments in cognitive function and memory in animals.( While not a human study the information combined with these other studies is concerning.)  The researchers suggested that these effects may be due to increased inflammation in the brain caused by high sugar consumption.In addition to its links to chronic disease, medical literature has also shown that excessive sugar consumption can weaken the immune system. A study published in the American Journal of Clinical Nutrition found that consuming high level of sugar can reduce the ability of white blood cells to kill bacteria by up to 50% for up to five hours after consumption. Another study published in the journal Brain, Behavior, and Immunity showed that consuming a high sugar diet can increase inflammation in the body, which can impair immune function, increase susceptibility to infections and contribute to heart disease.

Hidden Sugar in your foods 

These studies demonstrate that excessive sugar consumption can have negative effects on various aspects of health, including the risk of chronic disease and immune function.  Unfortunately, sugar is ubiquitous in our food supply.   It is often well hidden by food companies in the form of high fructose corn syrup and frequently found in “low fat” foods.     If you see high fructose corn syrup on the label, put it back on your grocer’s shelf.

How about Carbohydrates 

Carbohydrates can be divided into complex carbs and simple carbs.   Complex carbohydrates, as found in Smart Foods described below, contain fiber and other beneficial nutrients and are a part of a health promoting food plan.  But many food products contain SIMPLE carbohydrates.   These SIMPLE carbohydrates are essentially just a lot of sugar molecules linked together.  Your gut will break down these simple carbohydrates to basic sugar with all the negative consequences to your health as described above.    Refined grains, although they come originally from complex carbohydrates, have been processed so they are essentially devoid of fiber and over 90% of their vitamins have been removed.     It is important to identify these as well and limit your intake as again they will be turned into basic sugar in your body.    These include white bread, white flour, and white rice.   Reading nutrition labels carefully and being aware of all the above information is key to making informed choices about your diet.

Reduce Processed Foods in Your Diet 

Processed foods are simply foods that have been changed or altered by the use of food industry methods.  Processed foods are not only often high in sugar but also usually contain highly unhealthy additives.   By looking at labels you can determine if any of these unhealthy additives are found in the foods you’re eating.  Try to avoid or limit foods and other products with these additives that have been linked to cancer and endocrine issues.  Many of these additives are banned in other countries but continue to be used in the US. 

Brominated vegetable oil or BVO
Polyflouralalkyl or PFAS
Color dyes  ( Red 40, Yellow 5&6)
Potassium bromate
Propyl paraben
BHA and BHT
Tert-butylhydroquinone or TBHQ

When shopping in your grocery store most of the processed foods will be found in canned, frozen or packaged items.   Most ready meals and microwavable meals contain higher levels of these preservative additives.

But this does not mean ALL canned, frozen or packaged foods should be avoided.  While it is ideal to eat foods as close to nature as you can, I understand that we often need the convenience of certain packaged or canned foods.

You can still enjoy many of these as shown below as a portion of your diet.

• Canned beans ( look for Organic Eden beans)
• Frozen fruits in moderation ( watch out for high sugar…read the label and generally choose berries)
• Frozen vegetables
• Nut butters
• Whole grain breakfast cereals( Read the labels for sugar. Avoid consuming more than 8 grams of sugar TOTAL in your breakfast cereal.   Ex.  If you eat 2 servings of cereals the amount per serving should not exceed 4 grams)
• Whole grain pasta
• Hummus

Avoid Processed meats

Processed meats are also a significant worry and have been linked to a variety of health concerns spanning from headaches to cardiovascular conditions like heart disease.  In fact, The World Health Organization (WHO) classifies bacon and other processed meats as cancer causing agents due to the nitrates they contain.

AVOID

Bacon, Ham, Sausage, Salami and Beef jerky

Avoid Processed Oils

Most oils on your grocery store shelf are highly processed vegetable oils with the exceptions as listed in the SMART FOOD oils section below.   Processed vegetable seed oils are FOOLISH FOODS because their manufacturing process has changed them from the naturally occurring cis fatty acids to trans fatty acids.   These trans fatty acids have been directly linked to heart disease.  When purchasing vegetable oils purchase only those labeled “cold or expeller pressed” which come in dark, light shielded bottles.  If the bottle is clear, it likely is processed trans-fat oil.

AVOID

Canola oil( also called Rapeseed oil), Soybean oil, Sesame seed oil, Palm oil, Corn oil, Cotton seed oil, Rice bran oil, Safflower oil and Sunflower oil

When eliminating FOOLISH FOODS there are a few additional recommendations we have.

1. The quicker you move away from the Foolish Foods the better.   Even if you currently feel completely well, these foods are negatively impacting your health each day.   You may be fortunate and have not yet experienced the negative impact and diseases caused by these, but you certainly are increasing the odds that over time you will.   We encourage you to make these changes over no greater than a 4-to-8-week period so you can begin to enjoy the benefits of eliminating these foods and optimizing your health.
2. We recognize the challenge in reducing and eventually eliminating many of the foods you enjoy. So, we understand that some individuals will choose to “treat themselves” intermittently to some of the foods on the Foolish Food list.   The frequency with which you do this is an individual decision.   However, we recommend not overindulging more than once every few weeks in these and when doing so limit the quantities ingested.  For those with a sweet tooth, there are many SMART FOOD choices below that can satisfy your sweet tooth daily.   You can search online for healthy sweets recipes and just check the ingredients to be sure they are not on the FOOLISH FOODS list.

SMART FOODS

These are the food categories you should be incorporating into your diet.  These foods not only eliminate all the foods that are detrimental to your health but contain foods that are rich in the nutrients your body requires.   Focusing on these Smart Foods will assist you in achieving higher levels of vitamins, minerals, and phytonutrients.   Diets based on these foods have been shown to enhance your health while promoting your opportunity to live an extended life of well-being. 

HELPFUL HINT–  Here is an easy way to choose most of the SMART FOODS that are good for you.  If most of your grocery store shopping is on the periphery of the supermarket vs. the inside aisles, you will be choosing nutrient-dense Smart whole foods.   The following foods are generally found in these outside aisles and are listed below.   Choose these Smart Foods Below.

Green Leafy vegetables
kale, red lettuce and green lettuce (iceberglettuce ,which has little green, does not qualify)

Cruciferous vegetables
which includes broccoli, brussels sprouts, cauliflower, cabbage, collard greens, kale, and radishes

Other vegetables
Including asparagus, artichokes, red beets, bell peppers, carrots, cucumbers, eggplant, green beans, green peas, onions, parsley, squash, sweet potato, tomato, yam and zucchini.  ( this is not an exhaustive list as most vegetables qualify) .

Fruits
Not all fruits are created equal when it comes to your health.   The healthy fruits include blackberries, blueberries, green apples, lemon, lime, pomegranate, raspberries, and strawberries.   These fruits contain fiber which when eaten no more than ½ cup twice daily are considered low-glycemic and therefore will generally not significantly elevate your blood sugar. These fruits also contain many health promoting nutrients.   Be careful with tropical fruits (such as pineapples, mango)  as these often elevate your blood sugar levels.

Healthy animal protein 
Beef, Chicken, Turkey, Bison, Buffalo, Duck, and Lamb.    

There are two keys to purchasing the healthiest animal protein.   First is buying protein from animals that have NOT been raised on antibiotics and administered hormones.  Be careful as labels can be confusing!   The “All Natural” label is often used to confuse consumers.  There is no governing body for this label and these animals are often raised with administered antibiotics and hormones.  Don’t be fooled.   

To obtain animal protein that has NOT been administered or ingested antibiotics/ hormones you must look for the words “Naturally Raised” ( yes, I know, confusing)  or “Organic” on your labels.  These terms indicate that the animal was not fed antibiotics or hormones.  These animals were exclusively fed organically.   The second term you should consider when buying animal protein is Grass Fed.   Grass fed labels indicate that the animal was not fed grains and fed only mother’s milk and grass.   While this label does not indicate a certainty of no antibiotics or hormones, most ranchers who exclusively grass feed generally are not administering antibiotics or hormones.  Grass fed has the advantage of knowing the animal fat you ingest is generally healthier with lower levels of inflammatory omega 6 fats.    Lastly you may see the label Pasteur Raised.   This refers to the fact that the animals were allowed to roam free in a Pasteur and not caged.   Again, most farmers and ranchers who provide free range Pastures for their livestock are avoiding hormones and antibiotics.     

Animal proteins with these proper labels are acceptable choices.    

But be careful with the deli counter!   Almost all meats from the Deli are highly processed and not organic or naturally raised.  Processed meats can adversely affect your microbiome as you will learn later.  When choosing meats you want to eat about the size of your palm portions  (about 6 oz).    

Fish and Seafood
These are excellent choices with the caveat being to avoid large fish that are often ocean bottom feeders.   These fish are high in heavy metal mercury which is damaging to your body.   These high mercury fish include tuna, grouper, marlin, halibut, perch, sea bass and mackerel.   Limit your intake of these fish to once per month.

Fish low in mercury include anchovy, bass, catfish, cod, flounder, haddock, herring, salmon, sardines, tilefish, trout and whitefish.   Good low mercury choices for seafood include clams, crab, lobster, mussels, oysters, scallops and shrimp.

Healthy Grains
Certain Grains are a source of fiber as well as other nutrients.   The grains I recommend are amaranth, buckwheat, millet, oats, quinoa, and brown or whole grain basmati rice.

Beans and legumes
are an excellent source of needed fiber and contain compounds which support a healthy gut.   A cup per day can assist in achieving a desired amount of daily fiber.   All beans qualify on our list as SMART FOODS as well as all legumes that include peas/ split peas, chickpeas/ garbanzo beans, and all lentils (red, brown, green)

Eggs
have been unfairly maligned in the past.  We now know that eggs are an important part of a healthy diet as they are an excellent source of nutrients including choline necessary for a healthy brain and nervous system.   Choose Organic or Pasteur Raised.

Good Fats
Avocado and Olives are an excellent source of health promoting fats.    The oils made from these fruits (yes, they are technically fruits) are also health promoting.   Other healthy oils include coconut oil, flaxseed oil, and MCT oil.

Nuts and seeds  
Walnuts contain the highest amount of ALA, a beneficial omega 3 fatty acid.   Almonds are recommended as they contain fiber.   Other nuts to consider for occasional use are Brazil nuts, cashews, macadamia nuts, pecans, and pine nuts.   Peanut butter, almond butter or cashew butter are included in our food plan although they do contain omega 6 fatty acids which in certain individuals can promote inflammation.  (If trying to lose weight limit nut intake to 6 to 8 nuts per serving).   Chia seeds and flax seeds contain higher levels of  healthy fatty acids and are excellent to add to a smoothie.  Other seeds including sunflower seeds  and sesame seeds (from which tahini is made) are all allowed seeds unless you suffer with inflammation as these also can elevate your omega 6 pro inflammatory levels.

Dairy vs Non-Dairy
 A portion of the population is intolerant of dairy.   If you have no issues with ingesting dairy products (milk, cheese and yogurt) continue to do so as they are an excellent source of Calcium.   However, if you have any sensitivities to these, there are many options today that allow you to eat nondairy “milk” either from unsweetened coconut, oat or almond (try to find those without rapeseed/ canola oil on the label).   Nondairy cheeses and yogurts are available as well.   Be careful to read the label on your yogurt to ensure no more than 5 grams of sugar per serving.   I recommend buying plain yogurt and adding your own fresh berries.   

Fiber is essential for feeding the beneficial bacteria in your gut, which can improve digestion and reduce inflammation.  Fiber-rich foods include fruits and vegetables, whole grains, legumes, nuts and seeds. If you eat our SMART FOODS as above, you will be achieving a healthy level of fiber.   Aim for about 25-40 grams of fiber per day.

Fermented Foods
 Fermented foods contain beneficial probiotics (good bacteria which will be discussed under the Microbiome section) , which can assist in improving gut health.   These foods include fermented ( must say fermented on label)  sauerkraut, kimchi, kefir, kombucha and pickled vegetables which can be obtained at many grocery stores.

Condiments 
Good choices are mustard, vinegar, all herbs and spices 

Drinks   
Choose herbal teas, filtered water, and coconut water.  Coffee drinkers may continue 1 to 2 cups daily.

The above foods and drinks should provide you plenty of choices for healthy eating.   There are a few important points to add. 

The above should provide you plenty of choices to move toward your healthy diet.   There are a few important points to add.

Additional Food Information

Lectins – Lectins are found in  beans, lentils, peas, soybeans, peanuts and whole grains like wheat contain the highest amounts of lectins.   Lectins can cause troublesome symptoms if they cross the gut barrier, enter the bloodstream, and trigger inflammation throughout the body.  The most common symptoms of lectin sensitivity include gut problems, brain fog, anxiety, depression, insomnia, skin conditions, and fatigue.   If you suffer from a number of these, we recommend you speak to a health care provider who can test for food sensitivities.

Avoid Trigger Foods–  In certain individuals non lectin foods including many grains can cause digestive discomfort and inflammation.  The most Common trigger foods include gluten and dairy.   IF you suffer from a myriad of gastrointestinal issues, brain fog, anxiety, skin conditions or low energy we recommend you speak to a health care provider who can test for food sensitivities.

Buy Organic–   Pesticides can be dangerous to your health as they are implicated as a cause of multiple types of cancers, nervous system damage and reproductive health issues including infertility, spontaneous abortion and birth defects.   The more food products you can purchase that are organic the less exposure you will have to these dangerous compounds.   I suggest you go to the website www.ewg.org to learn about the “dirty dozen” foods most highly contaminated with pesticides.

Manage the time you eat – Intermittent fasting is a dietary pattern that involves restricting calorie intake for a specific period, usually between 12 to 16 hours daily restriction.  Studies have shown that intermittent fasting can have numerous health benefits, including reducing inflammation by reducing oxidative stress and improving cellular health.  Intermittent fasting also stimulates the production of ketones, which helps to improve your metabolism.  Overall, this time limited type of fasting is a safe and effective way to improve health.  You can incorporate this method by restricting your time of eating to an 8-to-12-hour period.   The benefits are greater as you reach the 8 hour eating period mark.    For those trying to lose weight, I suggest trying to eat no more than 8 hours daily.   A good way to start an intermittent fasting approach is to eat breakfast wait 4 hours, eat lunch wait at least 4 hours then eat dinner.   After each meal no food intake is allowed until the next meal.   Once you’ve learned to do this then eliminate breakfast and you will have achieved your 16 hour fast.

Diabetics and Pre Diabetics You can achieve excellent blood sugar levels by focusing on the Smart Foods above.   However, each of your individual body’s metabolism is different so I now recommend a trial use of a continuous glucose monitor for certain individuals.   These are an arm patch monitor that is hooked to your smart phone or watch and provides a continuous readout of blood sugar.  Consider using a Continuous Glucose Monitor if your fasting blood sugar is above 95.   This will give you real time data and allow you to choose the exact right fruits and other foods from the Smart Food section for your body.   I strongly recommend the Intermittent Fasting approach above to non-insulin dependent diabetics (those NOT taking insulin) or pre-diabetics as this has been shown to significantly improve blood sugars and lower elevated insulin levels in these individuals.

Conclusion

Now that you have all the necessary information to create your grocery list, you can individualize your own approach to your diet.   For those who wish to follow a vegetarian diet you will obtain your protein from Smart Food beans, legumes and nuts instead of meats and can supplement this, if needed, for gaining muscle with a plant-based protein shake.   For those leaning toward a more meat-based diet such as the keto or paleo diets choose from the Smart Food’s Meats above while adding beans, legumes, vegetables, select fruits and healthy fats and oils.   There are thousands of recipes on the internet from which to choose your meals using your choice food plan and our SMART FOOD list.   If you do not have a strong predisposition to a particular diet, I recommend that you search online for Mediterranean diet recipes using the Smart Foods described above and avoiding the Foolish Food list.  The Mediterranean diet has consistently performed among the healthier food plans in medical studies.  Whichever type of food plan you choose, by avoiding Foolish Foods and substituting Smart Foods, you now have one of the key foundations for a healthy, long life.