The Science of Nutrition: Protein, Fermented Foods, and Plant-Based Diets

Dr. Christopher Gardner, a professor of medicine and nutrition researcher at Stanford University, joins the podcast to discuss the latest science on nutrition and healthy eating patterns. Some key points from the conversation:

Protein Requirements and Plant vs. Animal Protein

• The recommended daily allowance (RDA) for protein of 0.8 g/kg body weight per day has a built-in safety buffer and is higher than the minimum requirement for most people.

• The average American already consumes more protein than the RDA without trying, around 1.2 g/kg body weight per day.

• There is no storage depot for excess protein in the body. Protein consumed beyond what's needed for bodily functions is broken down and converted to carbohydrates.

• Plant proteins contain all essential amino acids, contrary to the myth that they are "incomplete." The amino acid profiles of plant and animal proteins are more similar than many realize.

• For those consuming adequate total protein (which most Americans do), the quality/completeness of the protein source is less important.

Fermented Foods and Fiber

• A study by Gardner and colleagues found consuming 6 servings per day of fermented foods like yogurt, kefir, kombucha, and kimchi for 10 weeks:

  • Increased gut microbiome diversity
  • Decreased markers of inflammation
  • Had more consistent benefits than increasing fiber intake

• Increasing fiber intake had mixed effects, with benefits seen mainly in those with higher baseline gut microbiome diversity.

• Even 4 weeks after the study ended, participants were still consuming 3 servings of fermented foods per day on average.

Plant-Based and Vegan Diets

• In a study of identical twins, those assigned a vegan diet for 8 weeks showed improvements in LDL cholesterol, fasting insulin, and some markers of biological aging compared to their omnivore twin.

• However, the study was not designed to prove vegan diets are superior for everyone long-term. It demonstrated the potential for rapid health improvements from increasing plant foods.

• Gardner advocates for a "protein flip" approach - making vegetables, whole grains and legumes the center of the plate, with smaller amounts of animal protein as a side or garnish.

Making Healthy Eating More Accessible

• Working with chefs to create delicious, healthy meals in institutional settings like schools and workplaces could help shift eating patterns on a large scale.

• Focusing on taste and culinary techniques, not just nutrients, is key for improving diets.

• Reforming agricultural policies and food production to support more diverse, sustainable farming could make healthier foods more available.

Key Takeaways

• There is no single "best diet" for everyone. Humans can thrive on a variety of dietary patterns.
• Most Americans already consume adequate protein. Focusing on protein quality/source is less important than overall dietary pattern for most people.
• Regularly consuming fermented foods may have unique benefits for gut and immune health.
• Increasing plant foods in the diet, even if not fully vegan/vegetarian, can rapidly improve some health markers.
• Making healthy food delicious and accessible is crucial for improving population health. This requires changes at both the individual and systemic levels.

Dr. Gardner emphasizes that while nutrition science is complex, there is more consensus than controversy among experts on the basics of healthy eating. The challenge is helping people implement those basics in a way that is sustainable, enjoyable, and fits their individual needs and preferences.

Article created from: https://www.youtube.com/watch?v=9vQZT2igXN4