nutritional and health comparisons of paleo vegetarian and … · 2016-04-07 · basis for...
TRANSCRIPT
©
Loren Cordain, Ph.D.
Professor
Colorado State University
Fort Collins, CO USA
Nutritional and Health
Comparisons of Paleo
Vegetarian
and
Mediterranean Diets
The Typical Contemporary
“Paleo” Diet
Basis for Contemporary “Paleo” Diets:Ancestral Plio-Pleistocene Hominid Diets:
The Known – An Omnivorous Diet
Minimally Processed,
Wild Plants and Animals
!Kung Woman displays fruits
of her gathering: tamma melons,
grewia berries, tortoise, roots
1Cordain et al. Am J Clin Nutr 2000;71:682-92
2Cordain et al. Am J Clin Nutr 2005; 81:341-54.
229 Historically Studied
Hunter Gatherer Societies1
Plant Foods
(vegetables, fruits,
seeds, nuts, tubers,
roots, other)
34- 46 % calories
Animal Foods
(meats, fish, eggs,
poultry, seafood,
organ meats)
56- 64 % calories
The Average Hunter
Gatherer’s Food Pyramid
1Cordain L et al. Plant-animal subsistence ratios and macronutrient energy
estimations in worldwide hunter-gatherer diets. Am J Clin Nutr 2000;71:682-92
Humanity’s Evolutionary
Food Plate
1Cordain L et al. Plant-animal subsistence ratios and macronutrient energy
estimations in worldwide hunter-gatherer diets. Am J Clin Nutr 2000;71:682-92
“My Plate” replaced the USDA
Food Pyramid in June 2011
These foods comprise (>70% energy)
in typical Western Diets
But were virtually unknown in
Ancestral Human Diets
Breads, Cereals, Rice and Pasta Dairy Products Added Salt
Refined Vegetable Oils Refined Sugars
(except honey)AlcoholProcessed
Meats
2Cordain et al. Am J Clin Nutr 2005; 81:341-54.
Foods Not Present in Pre-Agricultural
Diets (All Processed Foods)
Ubiquitous Food Mixtures:
(Grain/starch + refined fat/oil + refined sugar + salt + flavoring + dairy food)
So called “MONO-FOODS”
Pancakes CerealPizza
Cookies, doughnuts
Muffins, Roles
Bread, Cakes
Pies Chips, Crackers
Foods Not Present in Pre-Agricultural
Diets (All Processed Foods)
Ubiquitous Food Mixtures:
(Grain/starch + refined fat/oil + refined sugar + salt + flavoring + dairy food)
So called “MONO-FOODS”
Sandwiches
Cereal
Ice Cream
Potato Mixtures
Pretzels
Candy
Evolution of the Western Diet:
Neolithic (10,000 to 5,500 yrs ago) Food
Introductions
10
,00
0
9,0
00
8,0
00
7,0
00
6,0
00
5,0
00
4,0
00
3,0
00
2,0
00
1,0
00
Years ago
066100133167200233267300333Human
Generations
(30 yrs)
pre
sen
t
33
SUCROSE
WHEAT & BARLEY DOMESTICATED ~10,000 YRS AGO
WINE AND BEER
SHEEP, GOATS, COWS DOMESTICATED
FIRST DAIRYING EVIDENCE
FIRST SALT MINES
2Cordain et al. Am J Clin Nutr 2005; 81:341-54.
Evolution of the Western Diet:
Industrial Revolution (~200 yrs ago)
17
98
18
28
18
58
18
88
19
18
19
48
19
78Year
0234567Human
Generations
(30 yrs)
20
08
1
REFINED GRAINS
HFCS
HYDROGENATED OILS
SUCROSE
REFINED VEGETABLE OILS
FEEDLOT PRODUCED MEATS
2Cordain et al. Am J Clin Nutr 2005; 81:341-54.
Evolution of the Western Diet:
Industrial RevolutionProcessed Foods – The 20th Century
18
98
19
08
19
18
19
28
19
38
19
48
19
58
19
68
19
78
19
88
19
98Year
O234
Human
Generations
(30 yrs)
20
08
1
1900: HERSHEY’S CHOCOLATE BAR
1902: PEPSI
1906: KELLOGS CORN FLAKES
1911: CRISCO
1913: OREO COOKIE
1921: WONDERBREAD
1928: RICE KRISPIES
1932: CORN CHIPS
1941: M&M’s
1952: SUGAR FROSTED FLAKES
1969: PRINGLES CHIPS
Refined sugars, grains, vegetable oils and
dairy = 70.9% of energy in the U.S. food supply
Refined sugars, grains, vegetable oils and dairy represent
Neolithic & Industrial era foods that were not present in traditional
ancestral human diets
By default, their inclusion displaces minimally processed, wild
plant and animal foods.
15.71.4
3.1
3.3
4.8
0.8
10.623.9
17.8
18.6
Refined
SugarsRefined
Vegetable Oils
Vegetables
Fruits
Grains
Nuts, Seeds
Legumes
Eggs
Dairy
Meats,
Fish
Miscellaneous
Gerrior S, Bente I. 2002. Nutrient Content of the U.S. Food Supply, 1909-99: A Summary Report.
U.S.D.A, Center for Nutrition Policy and Promotion. Home Economics Research Report No. 55
Typical Foods Found in Contemporary Diets
Based Upon Paleolithic Food Groups
Fresh FruitsFresh VeggiesNuts/Seeds
Fish/SeafoodGrass Produced
MeatsHealthy OilsFree Range Eggs
The Typical Mediterranean Diet
The Typical Mediterranean Diet
Bread, pasta, rice, whole
grain and potatoes are
daily dietary components
Beans and legumes are
daily dietary components
Cheese and yogurt are
daily dietary components
Highly salted foods
(cheese and olives) are
daily dietary components
Meat is only consumed
on a monthly basis
Varies from The Paleo Diet
In these key dietary elements:
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for CVD and metabolic syndrome ?
1Grosso G et al. Mediterranean diet and cardiovascular risk factors: a systematic review. Crit Rev Food Sci Nutr. 2014;
54(5):593-610.
Abstract
“Fifty-eight studies exploring the relation between MD and lipoprotein concentration, antioxidative
capacity and inflammatory markers, hypertension, obesity, diabetes, and metabolic syndrome, were
identified and selected. These included 33 cross-sectional, 9 cohort, and 16 intervention studies. Most
of the studies showed favorable effects of MD on CVD, although a certain degree of controversy
remains in the respect of some issues, as obesity. Important methodological differences and limitations
in the studies make difficult to compare results, thus further studies, particularly randomized clinical
trials, are needed to finally substantiate the benefits of MD and to shed some lights on mechanisms.”
Observational meta analyses1
support that adherence to
Mediterranean Diets reduce CVD and
metabolic syndrome risk
Meta analyses of randomized
controlled trials (RCT) are less
supportive2
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets?
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for cardiovascular disease?
2Rees K et al. 'Mediterranean' dietary pattern for the primary prevention of cardiovascular disease. Cochrane Database
Syst Rev. 2013 Aug 12;8:CD009825.
Abstract
“MAIN RESULTS: We included 11 trials (15 papers) (52,044 participants randomised). Subgroup analyses revealed statistically significant greater reductions in total cholesterol in those trials describing the intervention as a Mediterranean diet (-0.23 mmol/L, 95% CI -0.27 to -0.2) compared with control (-0.06 mmol/L, 95% CI -0.13 to 0.01). Reductions in blood pressure were seen in three of five trials reporting this outcome. None of the trials reported adverse events.
CONCLUSIONS: The limited evidence to date suggests some favourable effects on cardiovascular risk factors. More comprehensive interventions describing themselves as the Mediterranean diet may produce more beneficial effects on lipid levels than those interventions with fewer dietary components.”
Meta analyses of randomized
controlled trials (RCT) to reduce
CVD risk are less supportive2
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets?
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for obesity/overweight?
3Buckland G et al. Obesity and the Mediterranean diet: a systematic review of observational and intervention studies.
Obes Rev. 2008 Nov;9(6):582-93.
Abstract
“We identified 21 epidemiological studies that explored the relationship between the
Mediterranean diet and weight. These included seven cross-sectional, three cohort and
11 intervention studies. Of these, 13 studies reported that Mediterranean diet adherence
was significantly related to less overweight/obesity or more weight loss. Eight studies
found no evidence of this association.”
Meta Analyses (both RCTs and
observational studies) indicate
that adherence to
Mediterranean Diets are
equivocal for control of
obesity/overweight or more
weight loss3.
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets?
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for glucose control ?
4Carter P et al. A Mediterranean diet improves HbA1c but not fasting blood glucose compared to alternative
dietary strategies: a network meta-analysis. J Hum Nutr Diet. 2013 Jun 22. doi: 10.1111/jhn.12138.
Abstract
METHODS: We conducted a systematic review and meta-analysis aiming to determine the effects of a Mediterranean diet compared to other dietary interventions on glycaemic control irrespective of weight loss.
RESULTS: Eight studies met the inclusion criteria, seven examined fasting blood glucose (n = 972), six examined fasting insulin (n = 1330) and three examined HbA1c (n = 487). None of the interventions were significantly better than the others in lowering glucose parameters. TheMediterranean diet reduced HbA1c significantly compared to usual care but not compared to the Palaeolithic diet.
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets? YES
Meta analyses indicate that
adherence to Mediterranean diets
is ineffective for glucose control4
Paleo Diets are superior to
Mediterranean diets for HbA1c4
Traditional Greek Bread
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for chronic disease?
5Lindeberg S et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in
individuals with ischaemic heart disease. Diabetologia. 2007 Sep;50(9):1795-807
Abstract
“RESULTS: Over 12 weeks, there was a 26% decrease of AUC Glucose (0-120) (p = 0.0001) in the Palaeolithic group and a 7% decrease (p = 0.08) in the Consensus group. The larger (p = 0.001) improvement in the Palaeolithic group was independent (p = 0.0008) of change in waist circumference (-5.6 cm in the Palaeolithic group, -2.9 cm in the Consensus group; p = 0.03). There was a tendency for a larger decrease of AUC Insulin (0-120) in the Palaeolithic group, but because of the strong association between change in AUC Insulin (0-120) and change in waist circumference (r = 0.64, p = 0.0003), this did not remain after multivariate analysis.”
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets? YES
A RCT demonstrated the Paleo
Diet to be superior to a
Mediterranean diet for blood
glucose concentrations and
waist circumferences changes
over 12 weeks5Traditional Italian Bread
The Typical Mediterranean Diet:Is it Healthful and does it reduce the risk
for chronic disease?
6Jönsson T et al. A paleolithic diet is more satiating per calorie than a Mediterranean-like diet in individuals
with ischemic heart disease. Nutr Metab (Lond). 2010 Nov 30;7:85.
Abstract
RESULTS: The Paleolithic group were as satiated as the Mediterranean group but consumed less energy
per day (5.8 MJ/day vs. 7.6 MJ/day, Paleolithic vs. Mediterranean, p = 0.04). Consequently, the quotients of
mean change in satiety during meal and mean consumed energy from food and drink were higher in the
Paleolithic group (p = 0.03). Also, there was a strong trend for greater Satiety Quotient for energy in the
Paleolithic group (p = 0.057). Leptin decreased by 31% in the Paleolithic group and by 18% in the
Mediterranean group with a trend for greater relative decrease of leptin in the Paleolithic group. Relative
changes in leptin and changes in weight and waist circumference correlated significantly in the Paleolithic
group (p < 0.001) but not in the Mediterranean group. Changes in leptin receptor and free leptin index were
not significant.
YES, BUT WITH CAVEATS
Are there even healthier
alternative diets? YES
A RCT demonstrated the Paleo
Diet to be superior to a
Mediterranean diet for satiety,
and caloric intake over a 12 week
intervention6 Traditional Crete Bread with Olive Oil
Paleo vs. Mediterranean Diets:
Underlying MechanismsIs this Dish Paleo?
Mediterranean? or Both ? Both Paleo and Mediterranean Diets
have demonstrated therapeutic effects
upon metabolic disease symptoms and
obesity/overweight
In limited direct comparisons of Paleo
and Mediterranean diets, Paleo was
generally superior5,6
Why?
Paleo?
Paleo?
Paleo?
Paleo?
Mediterranean?
The Typical Mediterranean Diet
Higher total carbohydrate
Higher glycemic load
Not gluten free
Greater anti-nutrients
Lower total protein
Lower animal protein
Lower branch chain amino
acids (leucine, isoleucine,
valine)
Lower absorbable iron content
Lower absorbable zinc content
Lower vitamin B12
Higher salt (NaCl) content
Nutritional Components of
The Mediterranean Diet which
vary from The Paleo Diet:
The Typical Mediterranean Diet:Not so Healthfy Foods: Daily Bread & Grains
7Centers for Disease Control and Prevention (CDC). Vital signs: food categories contributing the most to sodium
consumption – United States, 2007 – 2008, February 7, 2012. 8Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J
Clin Nutr. 2002 Jul;76(1):5-56. 9Sebastian A et al. Estimation of the net acid load of the diet of ancestral preagricultural Homo sapiens and their hominid
ancestors. Am J Clin Nutr. 2002 Dec;76(6):1308-16. 10Cordain L, (1999). Cereal grains: humanity’s double edged sword. World Review of Nutrition and Dietetics, 84: 19-73.
Bread represents the highest single
source of salt in the western diet7.
Bread and cereals (even whole
grains) are high glycemic load
carbohydrates8.
Bread and cereals are the sole
dietary source of gluten
Bread and cereals are major
contributors to dietary acid load9
Bread and cereals may promote
adverse health effects10
The Typical Mediterranean Diet:Not so Healthy Foods:
Daily Cheese and Olives (High Salt)
7Centers for Disease Control and Prevention (CDC). Vital signs: food categories contributing the most to sodium
consumption – United States, 2007 – 2008, February 7, 2012. 11 http://www.cdc.gov/features/dssodium/
Common Salt content
Mediterranean mg/100 g
Cheeses cheese
Parmesan 4069
Gorgonzola 3447
Romano 3048
Feta 2835
Kasseri 2540
Asiago 2540
Provolone 2225
Fontina 2032
Mozzarella 1692
Olives
Kalamata olives 3833
Green olives 3890
Greek Olives and Feta Cheese
Bread, Cheese and Olives: High
Salt Foods
CDC Recommended Daily
Sodium Intake = 2300 mg7,11
or 5750 mg salt
The Mediterranean Diet is less micro
nutrient dense than the Paleo Diet
2Cordain et al. Am J Clin Nutr 2005; 81:341-5411Cordain L, The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Neutraceut
Assoc 2002; 5:15-24.
Bread whole
grains and
dairy foods
are less
nutrient
dense in the
13 nutrients
most lacking
in the US
Diet
compared to:
Fresh
vegetables,
fish,
seafood, lean
meats, and
fruits2,11
Whole Whole Lean
Grains Milk Fruits Veggies Seafood Meats Nuts/seeds
Vitamin B12 (μg) 0.004 0.585 0.004 0.004 7.427 0.636 0.004
Vitamin B3 (mg) 1.124 0.141 0.893 2.735 3.196 4.737 0.352
Phosphorus (mg) 903 1525 331 1576 2197 1514 802
Vitamin B2 (mg) 0.052 0.266 0.093 0.337 0.094 0.145 0.041
Vitamin B1 (mg) 0.125 0.061 0.113 0.267 0.082 0.186 0.124
Folate (μg) 10.34 8.12 25.06 208.37 10.83 3.81 11.05
Vitamin C (mg) 0.01 1.54 74.26 93.67 1.95 0.12 0.43
Iron (mg) 0.904 0.081 0.692 2.597 2.076 1.105 0.863
Vitamin B6 (mg) 0.093 0.071 0.205 0.427 0.194 0.326 0.082
Vitamin A (RE) 22 505 946 6877 324 11 23
Magnesium (mg) 32.64 21.92 24.63 54.57 36.16 18.01 35.85
Calcium (mg) 7.62 194.37 43.04 116.86 43.15 6.11 17.53
Zinc (mg) 0.674 0.623 0.251 1.045 7.67 1.96 0.62
Sum Rank Score 42 43 47 82 66 51 39
Nutrient Density for Food Groups (100 kcal samples)Superscripts are rank scores (7=highest;1=lowest) for each nutrient
13 M
ost
Fre
qu
en
tly D
efi
cie
nt
Mic
ron
utr
ien
ts
2Cordain et al. Am J Clin Nutr 2005; 81:341-54
Food Group:Nutrient Density Ranking
(nutrient/ energy)
No. 1: Veggies (82)
No. 2: Seafood (66)
No. 3: Lean meats (51)
No. 4. Fruits (47)
No. 5. Whole Milk (43)
No. 6. Whole grains (42)
No. 7. Nuts/Seeds (39)
Nutrient
Density Rankings
per Food Group
Conclusion: Displacement of fish/seafood,
meat, poultry and vegetables
and fruit by milk, dairy and
grains reduces the overall
dietary micronutrient density
The Typical Vegetarian Diet
The Typical Vegetarian Diet
Ovo/Lacto
Vegetarian
Vegan
Vegetarian
In the U.S. 3.2 %
adults or 7.3 million
people follow a
vegetarian diet
Whereas, 0.5 % adults
or one million
Americans are
vegans12
The study12 indicated
53 % of all vegetarians
ate their plant based
diet to improve overall
health
12Vegetarianism in American. Vegetarian Times Magazine, 2008.
http://www.vegetariantimes.com/features/archive_of_editorial/667
Vegetarian/Vegan Diets:Do Not Reduce Mortality from All Causes
13 Key TJ et al. Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5
prospective studies. Am J Clin Nutr. 1999 Sep;70(3 Suppl):516S-524S. 14Key TJ et al. Mortality in British vegetarians: results from the European Prospective Investigation into Cancer and
Nutrition (EPIC-Oxford). Am J Clin Nutr. 2009 May;89(5):1613S-1619S
Key et al. (1999)13 conducted a large meta analysis comparing overall
death rates between 27,808 vegetarians and 48,364 meat eaters.
“There were no significant differences between vegetarians and non-
vegetarians in mortality from cerebrovascular disease, stomach cancer,
colorectal cancer, lung cancer, breast cancer, prostate cancer or all other
causes combined .”
A more recent 2009 analysis (The EPIC-Oxford Study) 14, employing the
largest sample of vegetarians (33,883) ever examined came up with
virtually identical conclusions.
“Within the study mortality from circulatory diseases and all causes is
not significantly different between vegetarians and meat eaters”.
or or or
Complete Absence of Vegetarians or Vegans in
in World Wide Hunter Gatherer
Societies (n = 229)
0 26
23
3035
4542
35
11
05
101520253035404550
0-5
6-1
5
16-2
526-3
5
36-4
5
46-5
5
56-6
5
66-7
576-8
586-1
00
Nu
mb
er
of
So
cie
ties (
n)
% Dependence upon animal foods (fished + hunted)
Mode = (56-65%)
Median =(56-65%)
58 % of all
societies
have > 56%
dependence
upon animal foods
1Cordain L et al. Plant to animal subsistence ratios and macronutrient energy estimations in world wide hunter gatherer
diets. Am J Clin Nutr, 2000, 71:682-92
Note:
No HG
are vegetarian/vegan
Vegan/Vegetarian Diets:Poor Sources of Essential Nutrients
15Herrmann W et al.. Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and
hyperhomocysteinemia in vegetarians. Am J Clin Nutr. 2003 Jul;78(1):131-6. 16Obersby D et al. Plasma total homocysteine status of vegetarians compared with omnivores: a systematic review and
meta-analysis. Br J Nutr. 2013 Mar 14;109(5):785-94 17Humphrey LL et al. Homocysteine level and coronary heart disease incidence: a systematic review and meta-analysis.
Mayo Clin Proc. 2008 Nov;83(11):1203-12. 18Werder SF. Cobalamin deficiency, hyperhomocysteinemia, and dementia. Neuropsychiatr Dis Treat. 2010 May 6;6:159-9519 Krivosíková et al. The association between high plasma homocysteine levels and lower bone mineral density in Slovak
women: the impact of vegetarian diet. Eur J Nutr. 2010 Apr;49(3):147-5320 Forges T et al. Impact of folate and homocysteine metabolism on human reproductive health. Hum Reprod Update. 2007
May-Jun;13(3):225-38.
Plant foods are devoid of Vitamin B12
A study of 95 vegetarians showed 77% of
lacto/ovo and 93% of vegan subjects were B12
deficient when levels of both
holotranscobalamin II and methylmalonic acid
were employed15
B12 deficiencies elevate plasma homocysteine
A meta analysis, 15 of 17 studies showed
vegetarians had higher blood levels of
homocysteine than omnivores16
High homocysteine increases risk for CVD
(meta analysis)17, dementia18, osteoporosis19,
and infertility20
Vegan/Vegetarian Diets:Poor Sources of Essential Nutrients
21Plourde M, Cunnane SC. Extremely limited synthesis of long chain polyunsaturates in adults: implications for their
dietary essentiality and use as supplements. Appl Physiol Nutr Metab. 2007 Aug;32(4):619-34. 22Davis BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians: current knowledge and
practical implications. Am J Clin Nutr. 2003 Sep;78(3 Suppl):640S-646S23 Foster M et al. Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. J
Sci Food Agric. 2013 Aug 15;93(10):2362-71. 24Obeid R et al. The impact of vegetarianism on some haematological parameters. Eur J Haematol. 2002 Nov-Dec;69(5-
6):275-9
Plant foods are devoid of long chain
omega 3 fatty acids (22:6n3 - DHA,
20:5n3 - EPA)
Plant food sources of (18:3n3 – ALA
are inefficiently converted in the body
to DHA (< 1%)21
Vegetarians and vegans are nearly
universally deficient in DHA and EPA22
Fe and Zn in whole grains and legumes
are poorly absorbed in vivo because
they are bound to phytate
Zn deficiencies are nearly universal in
vegetarians23 and Fe deficiencies are
common24
Vegan/Vegetarian Diets:Poor Sources of Essential Nutrients
25Krajcovicová-Kudlácková M, et al. Iodine deficiency in vegetarians and vegans. Ann Nutr Metab. 2003;47(5):183-5.26Remer T, Neubert A, Manz F. Increased risk of iodine deficiency with vegetarian nutrition. Br J Nutr. 1999 Jan;81(1):45-9
27Tran L, wt al. Soy extracts suppressed iodine uptake and stimulated the production of autoimmunogen in rat thyrocytes.
Exp Biol Med (Maywood). 2013 Jun;238(6):623-30.28Doerge DR, Sheehan DM. Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect. 2002 Jun;110
Suppl 3:349-53.
Vegetarians and vegans
frequently maintain iodine
deficiencies25 and vegetarian
diets induced iodine
deficiencies in omnivores in as
few as 5 days26
Soybeans and soy products
contain antinutrients which
impair iodine uptake by the
thyroid gland27, 28
Soy consumption may be
associated with hypo-
thyroidism, goiter and auto-
immune thyroid disease28
Soybean products: tofu, tempeh,
soy milk, soy sauce, miso
Vegan/Vegetarian Diets:Poor Sources of Essential Nutrients
29Crowe FL, et al. Plasma concentrations of 25-hydroxyvitamin D in meat eaters, fish eaters, vegetarians and vegans:
results from the EPIC-Oxford study. Public Health Nutr. 2011 Feb;14(2):340-6. 10Cordain L, (1999). Cereal grains: humanity’s double edged sword. World Review of Nutrition and Dietetics, 84: 19-73.31 Batchelor AJ, Compston JE: Reduced plasma half-life of radio-labelled 25-hydroxyvitamin D3 in subjects receiving a
high fiber diet. Brit J Nutr 1983;49:213-16.
The largest study of vegetarians
(The Epic-Oxford Study),
showed blood vitamin D levels
were highest in meat eaters and
lowest in vegans and
vegetarians29
Nearly 8% of the vegans
maintained clinical deficiencies
of vitamin D29
Whole grains contain
antinutrients which suppress
vitamin D metabolism10,31
Sunrise
At Tahoe
Vegan/Vegetarian Diets:Concentrated Sources of Antinutrients
10Cordain L, (1999). Cereal grains: humanity’s double edged sword. World Review of Nutrition and Dietetics, 84: 19-7332Cordain L. (2012). The Paleo Answer. John Wiley and Sons, New York, NY, pp.
Whole grains, particularly
gluten containing grains,
(Wheat, Rye and Barley) are
concentrated sources of
antinutrients31, including:
Gluten
Lectins (wheat germ
agglutinin)
Phytate
Thaumatin like proteins
Alkyl resorcinols
Alpha amylase inhibitors
Tannins
Protease Inhibitors
Which may elicit multiple
adverse health effects10
Virtually all Legumes are
concentrated sources of
antinutrients32, including:
Saponins
Lectins
Phytate
Alpha amylase inhibitors
Polyphenols (tannins,
isoflavones)
Protease Inhibitors
Raffinose oligosaccharides
Cyanogenetic glycosides
Favism glycosides
Which may elicit multiple
adverse health effects32
Thank You!