Fruit > Veg: A Juicy Debate

After closely following Dr. Paul Saladino’s philosophy on nutrition, we’ve experienced transformative changes in our diet and overall health. His animal-based dietary approach, combined with a re-evaluation of the role of vegetables and fruits, has helped us optimize nutrient intake while minimizing potential irritants from plant-based foods. By emphasizing high-quality animal products, organ meats, and select fruits, we’ve gained energy, improved digestion, and reduced inflammation, aligning our eating habits more closely with what Dr. Saladino describes as “an evolutionarily consistent diet.” @paulsaladinomd

We have shifted away from most vegetables and grains, understanding their potential to carry plant defense chemicals, and instead embraced low-toxin plant foods, such as squash and ripe fruits, for carbohydrates and micronutrients. This intentional balance has been a game-changer for achieving optimal health and vitality.

The journey has reinforced the importance of questioning conventional dietary norms and tailoring nutrition to what truly works for us, inspired by Saladino’s research and insights.

We try to minimize exposure to plant defense chemicals while maximizing nutrient density. Here’s a deeper dive into why we chose fruit over veg:

Vegetables

Vegetables, contain natural defense compounds that plants use to deter predators. These include:
    1.    Oxalates (found in spinach and kale): Linked to kidney stones and potential interference with calcium absorption.
    2.    Lectins (present in legumes and nightshades such as potatoes, tomatoes, peppers and goji berries ): May harm the gut lining in sensitive individuals. However, as a family we do not disregard all of these. We still eat them as they do not effect us.
    3.    Phytates (in grains and seeds): Can inhibit absorption of essential minerals like zinc and magnesium. We have found that these do cause bloating and inflammation in our gut.
    4.    Glucosinolates (in cruciferous vegetables like broccoli): Linked to potential thyroid disruption.

These compounds can cause inflammation, gut irritation, or other health issues for people predisposed to sensitivities. While most of us can tolerate vegetables well, avoiding them may be beneficial for those with autoimmune diseases or chronic health conditions.

“Low-toxin” options like squash, corgettes, and cucumbers when cooked can reduce some of their harmful compounds, like lectins and oxalates.

In my personal experience, eliminating grains, legumes, and cruciferous vegetables from my diet has completely resolved my IBS symptoms and bloating. Slowly reintroducing them in my diet every now and then can cause some digestive problems, but I will occasionally consume them when at a restaurant or at someone's house.

Fruits

Did you know that any food with a seed in it, is actually a fruit?!

We believe, fruits to be less harmful than other plant foods because they are “designed” to be eaten by animals, aiding seed dispersal. As per Paul Salidino's advise, we eat :
    1.    Low-toxin fruits like berries, citrus, melons, and avocados.
    2.    Ripe and organic fruits, as they have fewer plant toxins and higher nutrient content.
    3.     Although bananas, dates, and dried fruits have high-fructose and have the potential to cause blood sugar spikes, we actually eat these purely because we like the taste and they are a good snack, especially dates and butter!! We also exercise a lot to be able to consume these in moderation.

Fruits provide valuable carbohydrates, vitamins, and antioxidants, and pairing them with animal-based proteins and fats can stabilize blood sugar levels.

Key Takeaways
    •     Most vegetables: Are unnecessary or harmful due to their chemical defenses.
    •    Include nutrient-dense fruits: Theses are a valuable addition to an animal-based diet for their vitamins and safe carbohydrate content.
    •    Minimize processed plant foods: Grains, legumes, and seed oils, can contribute to chronic illness.

Meat>Fruit and Veg

The nutrients we are told we need from fruit and vegetables, are easily available in higher quantities in an animal based diet.

1. Complete Proteins

• Meat provides all nine essential amino acids required by the human body, making it a complete protein source. Fruits and vegetables lack sufficient protein or specific essential amino acids, requiring combinations (e.g., beans and rice) to meet these needs.

2. Highly Bioavailable Iron (Heme Iron)

• Heme iron, found in meat, is more easily absorbed by the body than non-heme iron from plants. This makes meat particularly beneficial in preventing iron deficiency anemia. For instance, red meat is a rich source of heme iron, whereas spinach provides non-heme iron, which is less efficiently absorbed.

3. Vitamin B12

• Meat, especially red meat and organ meat, is one of the primary sources of vitamin B12, essential for brain health, nerve function, and red blood cell production. Plant foods do not naturally contain B12, making meat a crucial dietary component for non-vegans.

4. Zinc

• Meat contains high levels of zinc, a mineral necessary for immune function, DNA synthesis, and wound healing. Like iron, the zinc in meat is more bioavailable than that found in plant sources.

5. Essential Fats (Omega-3s)

• Fatty fish and some meats are rich in omega-3 fatty acids, which are essential for brain health and heart health. While plant sources (like flaxseed) provide omega-3s, the type found in meat (DHA and EPA) is more readily used by the body.

6. Creatine and Carnitine

• Meat naturally contains creatine and carnitine, which support muscle energy and metabolism. These are absent or present in negligible amounts in plant-based foods.

7. Vitamin D

• Fatty fish, liver, and some meats are significant sources of vitamin D, crucial for bone health and immune function. While some fruits and vegetables provide small amounts, they cannot match the levels found in animal products.

8. Choline

• Meat and eggs are excellent sources of choline, vital for brain development and liver health. Fruits and vegetables typically have much lower levels of choline.

This journey has reinforced the importance of questioning conventional dietary norms and tailoring nutrition to what truly works for us. This approach may not be something that people believe or may not suit lifestyle. Many may not be affected or may not be aware that they are being affected by harmful chemicals, but its an approach that is worth trying.