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Yes! That was me speaking!
Something people are often shocked by. While I rarely eat animal products, I don’t consider myself a vegan. 
What does that mean about my diet?

In today’s world, dietary labels like “vegan,” “vegetarian,” and “pescatarian” are increasingly common. There’s also “keto,” “paleo,” and more. However, rather than focusing on what we exclude from our diets, let’s look at what we are eating; not what we’re eliminating. Can we explore the idea that the totality of what we eat regularly matters more for our health and longevity; not just the things we’ve eliminated? 

Beyond Dietary Labels

The label “vegan” denotes abstaining from all animal products, but it doesn’t inherently imply a healthy diet. Consider this: What if I had Fruit Loops for breakfast, a double order of MacDonald’s French Fries and a Coke for lunch, and pizza with vegan cheese for dinner? That’s totally ‘vegan’ and even if I added a salad to that lunch, it’d still represent a pretty unhealthy day, I think you’d agree. 

Do you remember the 80’s Wendy’s commercial that admonished “Where’s the beef?” As I was writing this, I thought, “Where’s the vegetable?” Yes, technically, the potato and pizza sauce are made of vegetables (as would be the added salad), but you get the point.

The Importance of Overall Diet

Health is not determined solely by what we avoid, but by the quality and, more importantly, the variety of the foods we consume daily. This concept is evident in the dietary habits of the healthiest and longest-living populations, such as those in the Blue Zones.

Lessons from Blue Zone Diets

Blue Zones are regions where people live significantly longer and healthier lives. If you’ve been around my work much, you know I write and speak about them regularly. The Okinawans, Sardinians in Italy, and other Blue Zone populations share common dietary practices that contribute to their longevity. Notably, these diets are not strictly vegan. Instead, they emphasize:

  • Plant-Based Foods: A significant portion of their diet comes from vegetables, fruits, legumes, and whole grains.
  • Minimal Animal Protein: Animal products typically make up less than 10% of their diet.
  • Nutrient-Dense Foods: They consume foods rich in vitamins, minerals, and antioxidants. Hint: vegetables that have a variety of colors.

The Role of Animal Products

While animal protein is limited in Blue Zone diets, it’s not entirely absent. What matters is the proportion and the type of animal products consumed. The Okinawans, for example, might make a dish using 10-12 ounces of fish or seafood in a meal that would feed 6-8 people. That would be rounded out with squash or sweet potatoes, greens, and more. 

Conversely, certain animal products like dairy, eggs, and chicken can be particularly unhealthy due to the presence of Advanced Glycation End products (AGEs). AGEs are compounds formed when proteins or fats combine with sugar in the bloodstream. They can contribute to chronic diseases, inflammation, and aging.
And, of course, there are many additional unhealthy things in animal food too. (more on that another time)

Understanding Advanced Glycation End Products (AGEs)

AGEs are harmful compounds that form when food is cooked at high temperatures, such as grilling or frying. Dairy, eggs, and chicken are particularly high in AGEs, which can lead to oxidative stress and inflammation in the body. Over time, this can increase the risk of chronic diseases like diabetes, cardiovascular disease, and even cancer.

The key takeaway is that the overall quality and diversity of your diet are more important than adhering to specific dietary labels. By focusing on nutrient-dense, plant-based foods and minimizing the intake of animal products high in AGEs, we can achieve better health outcomes.


Upcoming Blog Series

This article is the first in a series of five blog posts exploring dietary choices and their impact on health. Each post can stand alone but will build upon the previous discussions:

  1. I’m NOT a Vegan: What Does That Mean?
  2. Exploring Blue Zones: Diet Secrets of the Longest-Living People
  3. The Truth About Animal Products: Nutrition vs. Health Risks
  4. Advanced Glycation End Products (AGEs): What You Need to Know
  5. Building a Balanced Diet: Practical Tips for Everyday Eating

Stay tuned for the next installment, where we’ll delve deeper into the dietary secrets of the Blue Zones and learn how to incorporate their practices into our lives.

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