Why No meat?
When we turn to the scientific literature, we find animal products do not promote good health. The rate Americans consume meat is not only unsustainable, but also harmful. We eat food as a whole. Focusing on one nutrient ignores the big picture of the food. While meat has protein, it has zero antioxidants, fiber, or phytochemicals (necessary for health & found in only plants), it contains cholesterol (our bodies produce all the cholesterol we need), meat has saturated fat, heme iron, IGF-1 (Insulin Like Growth Factor 1 that promotes tumor growth), industrial toxins, hormones (found naturally even when the animals are not given "added" hormones), and more negative components. Eating meat is correlated with heart disease, chronic disease, cancers, diabetes, high cholesterol, high blood pressure, aging, Alzheimers, arthritis, rheumatoid arthritis, cataracts and the list goes on. Plants, on the other hand, contain vital nutrients and antioxidants that fight free radicals and keep us healthy! Basing our diets on whole plant foods while avoiding animal products will optimize health and promote longevity.
What about protein?
On average, most American's get much more protein than needed. Over consumption of protein is harmful, especially when the source is animal products. Plants have the correct ratio of protein that a human needs. If you are eating a plant-based diet, you will be getting more than enough protein as long as you are eating sufficient calories.
Fun Fact: 97% of Americans are deficient in fiber! Rather than discussing protein, we should be asking, "Where do you get your fiber?"
What about Calcium & Dairy?
Calcium is found abundantly in plant foods. However, the body cannot correctly process dairy products. If you examine the relationship between dairy consumption and osteoporosis, you will see there is a strong correlation between drinking milk and eating cheese and hip fractures. We would expect countries eating the most dairy to have the least osteoporosis, but in fact the opposite is true! This is because dairy is acidic to the body and in order for the body to neutralize its effects, the body must draw an alkaline substance from the body. Calcium is actually taken from the bones when we consume dairy. We are much better off sticking to plant sources of calcium, like leafy greens, beans, broccoli, carrots, and sweet potatoes!
What about fish?
Just like meat, fish contain cholesterol and saturated fat. In addition, due to industrial pollutants, fish, especially larger fish like tuna, are increasingly more contaminated and with toxic substances. They have been found to contain PCB's, dioxins, mercury, and more. Fish is not an ideal food. Omega 3's are found in plant foods such as flaxseed, nuts, and chia. A high quality algea-based DHA supplement is an option as well.
WHY NO OIL?
Oil is simply not a whole food. It is highly processed, 100% fat, promotes weight gain, and is stripped of most of it's nutrients. All oil, even extra virgin olive oil and coconut oil, is correlated with tightening of our blood vessels and contributes to heart disease. It is much healthier to get "healthy fats" from whole food plant sources such as nuts, seeds, and the occasional avocado!
What about Vitamin B12 & D?
Yes, individuals eating a plant-based diet should supplement with Vitamin B12 which is produced by microorganisms in the soil, not animals. If you are not getting regular sunlight outside, it is also a good idea to supplement with Vitamin D which is produced by sunlight.
What about other supplements?
Nutrients in plants work synergystically. When combined, they are more powerful than when eaten alone. Trying to isolate certain vitamins and stuffing them in pill bottles ignores the reaction that occurs when eaten together in whole foods with thousands of other phytochemicals that are not included in the pill. In addition, supplements such as Folic Acid, Vitamin A, Vitamin E, Iron, Copper, Selenium, and more have been shown to be harmful when isolated and taken in pill form. The billion dollar supplement industry is not well regulated and therefore we as consumers are unsure what we are actually getting in a bottle and whether it has been tested for safety. It is important to reach for whole foods rather than a supplement to fulfill your nutrient requirements!