Is a vegan diet healthier than eating meat and dairy? - BBC

 

Introduction

Over the last 10 years, we have delved into the world of adventuring, and a crucial aspect of this lifestyle is preparing our bodies for the challenges ahead. We have adopted a three-month segment approach to keep our fitness routines interesting and maintain motivation. Being genetically identical, we have had the opportunity to compare different foods and training regimes to determine what works best for us. One area we wanted to explore was the comparison between plant-based and animal-based diets. What are the benefits and drawbacks of each? Can we uncover something new? We dubbed ourselves the adventure guinea pigs, as over the years, we have participated in research at the Department of Twin Research at King's College London. By using identical twins as a model, we aimed to observe how diet and exercise affect their responses to various foods.

In the quest for optimal fitness and performance, two identical twins embarked on a unique experiment to compare the effects of plant-based and animal-based diets on their bodies. Over 12 weeks, they delved into the realm of nutrition and exercise to uncover how their genetic makeup influenced their responses to different foods and training regimens.

The Adventure Guinea Pigs

The twins, who have been avid adventurers for the past decade, decided to take on the roles of "adventure guinea pigs" as they ventured into the realm of diet and exercise research. Partnering with the Department of Twin Research at King's College London, they utilized their genetic similarity to investigate the impact of diet and exercise on their individual responses.

Plant-Based vs. Animal-Based Diets

During our experiment, one of us followed a vegan diet while the other maintained a diet that included meat. The transition to a vegan diet was challenging, as cravings for meat, dairy, and cheese persisted for the first couple of weeks. However, embracing alternatives such as fruits, nuts, and dairy-free options led to a diet rich in wholesome foods. This change resulted in more stable sugar levels throughout the day and an increase in overall energy. Performance levels fluctuate for the meat-eater, with energetic days followed by periods of low energy. In contrast, the vegan twin experienced sustained and satiated energy levels. Despite being identical twins, our responses to sugars and fats differed. While one twin processed fats and sugars above average, the other twin processed them below average. The variation in gut microbes is believed to play a significant role in this difference.

The Role of Gut Microbes

Our gut microbes, which produce a range of chemicals to keep our bodies in optimal condition, contribute to our individual responses to foods. Interestingly, even identical twins share only 25-30% of their gut microbes. This discrepancy explains why their metabolisms and reactions to foods differ. This variation in the gut microbiome affects all of us, highlighting the importance of nurturing our gut health. When following a vegan diet, one twin experienced a severe drop in gut bacteria diversity. On the other hand, the other twin's gut bacteria diversity remained the same, making them less susceptible to illness. The reduction in diversity for the vegan twin may be attributed to the exclusion of dairy products and other fats found in meats. Although both twins already ranked in the top five percent for gut 

Despite being genetically identical, the twins showcased varying responses to sugars and fats, attributed to their individual gut microbiomes. The diversity of gut bacteria differed between the twins, highlighting the influence of diet on gut health and overall well-being. Emphasizing the importance of maintaining a diverse microbiome, the twins explored strategies to enhance gut health through dietary choices.

Optimal Nutrition for Performance and Health

The experiment shed light on the significance of incorporating a variety of plants, rich in polyphenols, into one's diet to promote gut microbiome diversity. Additionally, consuming probiotic-rich foods and eliminating ultra-processed foods were identified as key factors in maintaining optimal gut health and overall wellness. The twins emphasized the importance of quality over dietary labels, highlighting that both plant-based and animal-based diets can be healthy or unhealthy based on food choices. Observing the vegan twin's diet throughout the 12-week period shed light on the pitfalls of veganism. The twin's gut bacteria diversity significantly dropped, potentially due to the absence of dairy products and certain fats found in meats. However, it is important to note that vegans can still make unhealthy food choices. Many vegan diets include ultra-processed foods, which can be as detrimental to health as consuming processed meats. The quality of the food consumed plays a critical role in overall health, regardless of whether meat is present on the plate or not.

Scientific Consensus

Medical and scientific research consistently supports the notion that there is little to no significant difference between plant-based and animal-based diets. Both diets can lead to high cholesterol levels, especially when individuals undergo significant weight loss during expeditions or other physically demanding activities. While the vegan twin experienced a drastic drop in cholesterol on their plant-based diet, the twin following a regular meat diet maintained consistent cholesterol levels. Moreover, the vegan twin also experienced a reduction in obesity levels and an increase in resistance to type two diabetes. Athletes often seek small incremental effects to improve performance, while the general population strives for increased energy levels, reduced fatigue, and weight management.

Navigating Personalized Nutrition and Fitness

Through their experiment, the twins discovered the importance of understanding individual body responses to different diets and training regimens. While athletes focus on optimizing performance, the average individual can benefit from tailoring nutrition to feel more energetic, less hungry, and maintain a healthy weight. Experimentation and self-discovery were key themes in finding what works best for each individual.

Conclusion

Through our adventure as the "adventure guinea pigs" and our participation in twin research, we have gained valuable insights into the effects of plant-based and animal-based diets on the body. While each diet has its own set of advantages and disadvantages, the key lies in maintaining a balanced diet that incorporates a variety of foods. Experimenting with different diets and listening to your body's response is crucial in finding your optimal nutrition plan. Remember, what works for one person may not work for another. So, have fun with it, embrace the discovery process, and find out what works best for you.