When I say minimal, I mean using 3-5 oz of meat (roughly larger than a deck of playing cards) added to entire dishes for "flavor" purposes. Now this is not to say that we didn't have a steak once in a while, or a large pot of chicken/beef curry, ect, however I can honestly say the frequency was every 1-1.5 weeks. Personally I have never really developed a strong taste for meat, and I recently learned this is a good thing. This vegetable rich and protein poor diet is common in eastern cultures. These cultures also have less incidence of common diseases found here such as osteoporosis, cancer, heart disease, obesity, autoimmune disease.. the list goes on. In fact, these illnesses only started increasing when the SAD was introduced into the culture.... how sad! (Ok, i like medical jokes).
I'm currently reading a book called "the China Study" by T. Colin Campbell and Thomas M. Campbell II. It is a researched based book that explains how a low protein diet can change your body chemistry and manipulate illness for a favorable outcome. I had to share what I learned today, which comes from numerous rat studies. Researchers looked at a common cancer causing agent aflatoxin, fungal toxin found on moldy peanuts and corn(1), and how protein in diet can infulence the progression of cancer.
NOTE: Keep in mind there are many other cancer causing chemicals frequently used such as nitrates (found in most lunch meats, hot dogs, bacon), DDT, Red dye number 2, artificial sweeteners ect.
Two groups of rats were given doses of aflatoxin with a high protein diet(20%), and a low protein diet(5%). The growth or pre-cancer cells were recorded. The study found that the low protein diet decreased the pre-cancer cells and prevented cellular DNA from being damaged(2). The High protein diet promoted cancer cell growth.
In another 12 week study, rats with aflatoxin toxicity were fed a high protein diet, then switched to a low protein diet, then returned to a high protein diet. The pre-cancer cells increased with the high protein diet, decreased with the low protein diet, then increased again with the high protein diet(3.) This indicates that diet, specifically protein, can increase the rate and speed of cancer growth.
Even more astounding was that different types of protein had different effects. Rats could be fed animal protein at 20%, which would increase pre-cancer cells as expected. However switching to plant sourced protein at 20% did not increase pre-cancer cells(4).
What does this all mean? Well for one, there seems to be a magic bullet to health.. plants! By choosing a vegetarian option over meat, you are changing your body chemistry and preventing disease. Plant based protein will also "turn off" pre-cancer cells. They also contain less contaminants such as harmful chemicals, hormones and super bacteria. If you must eat animal protein ( which includes meat, fish, eggs and dairy), keep it to a minimal (5-10 % of your daily intake). Try to choose organic, free range and hormone free options.
References:
1. Campbell TC, Campbell TM.(2006) "The China study: the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss, and long-term health." (pg 51-60). Dallas, Texas: Benbella Books.
2. Campbell TC. "Influence of nutrition on metabolism of carcinogens (martha Maso Honor's Thesis)." Adv. Nutr Res. 2(1979):29-55.
3. Youngman LD, and Campbell TC. "HIgh protein intake promotes the gowth of preneoplastic foci in Ficher #344 rats: evidence that early remodeled foci retain the potential for future growth." J. Nutr. 121 (1991): 1454-1461.
4. Schulsinger DA, Root MM, and Campbell TC. "Effect of dietary protein quality on development of alflatoxin B1-induced hepatic preneoplastic lesions." J. Natl. Cancer Inst. 81 (1989): 1241-1245.
