Are you curious about the benefits and drawbacks of animal-based and plant-based diets? The great debate between these two dietary choices has gained significant attention in recent years. Each side has its passionate advocates and convincing arguments. In this article, we will explore the pros, cons and myths of both animal-based and plant-based diets, providing you with valuable insights to make an informed decision about your own dietary preferences.
Advocates of animal-based diets argue that they provide essential nutrients such as protein, vitamin B12, and omega-3 fatty acids that are critical for optimal health. On the other hand, proponents of plant-based diets highlight the numerous health benefits associated with consuming fresh fruits, vegetables, and whole grains, such as lower cholesterol levels and reduced risk of heart disease. Additionally, plant-based diets are often praised for their positive impact on the environment and animal welfare.
As we examine the pros and cons of these dietary choices, it is vital to consider individual health needs, ethical concerns, and personal preferences. Ultimately, the decision between an animal-based or plant-based diet is a personal one, and it's crucial to gather all the information before making an informed choice. So, let's dive into the great debate and explore the unique aspects of each diet.
Pros of animal-based diets
Animal-based diets have long been a staple in many cultures around the world. Advocates of this dietary choice argue that it provides essential nutrients that are critical for optimal health.
One of the main benefits of an animal-based diet is its high protein content. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Animal-based sources of protein, such as meat, poultry, fish, and dairy products, are considered complete proteins as they contain all the essential amino acids our bodies need. These complete proteins are easily absorbed and utilized by our bodies, making them an excellent source of nutrition.
In addition to protein, animal-based diets are rich in vitamin B12, a nutrient primarily found in animal products. Vitamin B12 plays a vital role in the production of red blood cells and the functioning of our nervous system. It is especially important for individuals following a vegetarian or vegan diet, as plant-based sources of vitamin B12 are limited. By consuming animal-based foods, individuals can ensure they meet their daily vitamin B12 requirements.
Furthermore, animal-based diets provide a good source of omega-3 fatty acids. These essential fats are known for their anti-inflammatory properties and have been linked to a lower risk of heart disease. Fish, in particular, is an excellent source of omega-3 fatty acids, with varieties like salmon, mackerel, and sardines being rich in these beneficial fats.
While animal-based diets offer these nutritional benefits, it's essential to consider the potential drawbacks as well.
Cons of animal-based diets
Despite the nutritional advantages, animal-based diets also come with certain cons that need to be taken into account.
It's important to consider that not all animals are raised, fed, and treated equally. For example, most commercial farming practices utilize heavy doses of hormones and antibiotics to increase output and increase profit margins. Livestock is often raised with the use of growth hormones and antibiotics to promote growth and prevent disease. While these practices are regulated, there is still concern about the potential long-term effects of consuming these substances. It's important to choose organic, grass-fed and finished or hormone-free animal products to minimize your exposure to these substances. This ensures better practices for the animals, and better quality meat.
Lastly, it is worth mentioning the ethical concerns associated with animal-based diets. Many people are opposed to the consumption of animal products due to animal welfare issues. The conditions in which animals are raised and the methods used for slaughter can be a source of distress for those who prioritize animal rights. These ethical considerations have led to the rise of plant-based diets as an alternative option. Again, its important to look for regenerative and sustainable farming practices where cattle are allowed to roam and graze on grass all year round. Avoid meat and dairy that are produced in commercial feedlots where the animals are fed grain and contained to 250-300SQFT per cow.
Myths of animal-based diets
Let's talk saturated fat! It has been the narrative that saturated fats are bad for you, and you should be eating low fat diets rich in polyunsaturated fats. Since the 1950's, we've been told to avoid these heart attack causing fats, yet, people seem to be getting fatter, sicker, and more metabolically dysregulated. Hmmm, something isn't adding up. I will leave these quotes and references here for you to decide.
“We’ve been eating animal foods with saturated fat in them for the entirety of our evolution of humans. This has led us to become the extremely intelligent, large-brained, strong, and adaptable people we are today. Science has also recently begun to support the things we already knew to be true, and studies have shown that high-fat ketogenic diets containing plenty of saturated fat reverse diabetes and insulin resistance. They also lead to weight loss and improvements in inflammatory markers, as well as a reduction in hypertension, dementia, polycystic ovarian syndrome, and a host of other conditions. Animal studies show that saturated fat does not induce leaky gut, but polyunsaturated vegetable oils, like corn oil, do open tight junctions and damage the gut lining.” Dr. Paul Saladino, MD, Carnivore Code
"A low fat diet tastes like cardboard; the flavor is in the fat. So you up the carbs to compensate, increasing your insulin, and your weight. Second, there are two LDLs. Large buoyant (type A), which accounts for about 80% of the circulating LDL, is increased by saturated fat. But large buoyant LDL has a neutral impact and by itself poses little risk for heart disease. Conversely, small dense (type B) LDL, which accounts for the other 20%, is driven by dietary carbohydrates. It is type B that contributes to heart disease. Third, if dietary fats were merely sources of energy, then we wouldn’t have a class of essential fatty acids that we literally cannot live without. We need to eat certain dietary fats for our nervous system and immune systems, cell membranes, and to make certain hormones. So you have a choice: you can eat good fats in your diet or you can make bad ones in your liver. Wouldn’t you rather opt for the good ones?” -Dr. Robert Lustig, Endocrinologist, Fat Chance
“In order to really understand why meat is not bad for our hearts, we’ll need to understand all of the dramatis personae in the elegant system of lip metabolism. The word “cholesterol” is often used colloquially to refer to all of the lipoproteins in our blood, but technically, cholesterol is a steroid backbone type of molecule that is used to make all sorts of vital compounds in human physiology. Our body makes around 1200 mg of cholesterol every day for many important purposes, including the proper formation of all our cell membranes. Without cholesterol, these would fall apart instantly, and we’d melt into a pile of mush on the floor. The cholesterol molecule is also used as a precursor for all of the steroid hormones in our body. These include estrogen, testosterone, cortisol, progesterone, and aldosterone - hormones that are kind of a big deal when it comes to kicking lots of butt. The bio acids used to help digest fats are made from cholesterol as well; without them, we would quickly become malnourished and deficient in fat, soluble vitamins like A, K2, and E. When our skin is exposed to sunlight, cholesterol is also a precursor for the formation of vitamin D and cholesterol sulfite, a molecule hypothesized to play a role in preventing atherosclerosis.” -Dr. Paul Saladino, MD, Podcast
Pros of plant-based diets
Plant-based diets, including vegetarian and vegan diets, have gained popularity in recent years. There are numerous health benefits associated with consuming fresh fruits, vegetables, and whole grains.
One of the primary advantages of plant-based diets is their high fiber content. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements. It also helps control blood sugar levels, reduce cholesterol levels, and promote a feeling of fullness. By consuming a variety of plant-based foods, individuals can easily meet their daily fiber requirements. However, some people do report their digestion worsen on a high fiber diet, and find a diet higher in fat can soothe the following digestive issues:
Gastritis & Acid Reflux – Healthy fats (like those from avocados, olive oil, and grass-fed butter) can help reduce inflammation in the stomach lining and may be gentler on digestion compared to high-carb foods that spike insulin and acidity.
IBS (Irritable Bowel Syndrome) – Some people with IBS find relief from bloating and irregular digestion when reducing high-fiber carbohydrates and incorporating more healthy fats, especially on a low-FODMAP or ketogenic diet.
Gallbladder Issues & Bile Flow – Moderate healthy fat intake can help stimulate bile production, improving digestion and absorption of fat-soluble vitamins (A, D, E, K), especially for those with sluggish bile flow. However, those with gallbladder removal or dysfunction may need to moderate fat intake carefully.
SIBO (Small Intestinal Bacterial Overgrowth) – Diets lower in fermentable carbs and higher in fats may reduce bacterial overgrowth and bloating by limiting bacteria's main fuel source (sugars and fibers).
Leaky Gut & Gut Inflammation – Anti-inflammatory fats (like omega-3s and monounsaturated fats) can support gut lining repair and reduce inflammation that contributes to gut permeability.
Constipation – Healthy fats act as a natural lubricant for digestion, helping stool move through the intestines more smoothly, particularly when combined with adequate hydration.
The key is choosing high-quality fats (e.g., grass-fed butter, coconut oil, olive oil, avocado, ghee) while avoiding inflammatory fats (e.g., vegetable oils, trans fats).
Plant-based diets are also rich in vitamins, minerals, and antioxidants. Fruits and vegetables, in particular, are packed with essential nutrients that support overall health and well-being. These nutrient-dense foods provide a wide range of vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. Antioxidants found in plant-based foods help protect the body against oxidative stress and may reduce the risk of chronic diseases such as cancer and heart disease.
Plant-based advocates consider a low saturated fat and cholesterol content diet superior to animal-based diets. They claim to contribute to better heart health and a reduced risk of cardiovascular diseases by focusing on whole grains, legumes, nuts, and seeds.
Cons of plant-based diets
One of the first challenges of a plant-based diet is ensuring adequate intake of certain nutrients that are more abundant in animal-based foods. For example, vitamin B12, which is primarily found in animal products, may be deficient in plant-based diets. It is essential for individuals following plant-based diets to find alternative sources of vitamin B12, such as fortified foods or supplements, to prevent deficiency.
Although plant-based diets are high in vitamins, minerals and antioxidants, they also contain high amounts of phytotoxins.
"For the 470 million years of plants have lived on land, they have been in a constant arms race with animals for their survival, and they developed many defense mechanisms out of necessity in order to survive. They’ve gotten pretty good at it and have created molecules like isothiocyanates, polyphenols, oxalates, and lectins. All of these molecules have allowed them to maintain their place in the delicately balanced ecosystem of the earth and prevented them from being over consumed by animals or humans. Our ancestors ate some plants, but I believe that when they could get animals, these were always the preferred foods. Plants were likely eaten in much smaller quantities than we’ve previously been led to believe, and only as survival foods between successful hunts of more caloric and nutrient-rich animals." -Dr. Paul Saladino, Carnivore Code
- Lectins – Found in beans, legumes, and some grains (e.g., raw kidney beans). Can cause digestive distress, inflammation, and interfere with nutrient absorption.
- Oxalates – Found in spinach, rhubarb, and nuts. Can contribute to kidney stones and reduce calcium absorption.
- Goitrogens – Found in cruciferous vegetables (e.g., broccoli, kale, cabbage). Can interfere with thyroid function by reducing iodine uptake.
- Phytates (Phytic Acid) – Found in grains, nuts, and seeds. Can bind to minerals like zinc, iron, and calcium, reducing their absorption.
- Saponins – Found in legumes and some nightshades. Can irritate the gut lining and contribute to leaky gut in sensitive individuals.
- Solanine – Found in potatoes, tomatoes, and eggplants (nightshades). Can cause inflammation and digestive issues in some people.
- Tannins – Found in tea, coffee, and some fruits. Can reduce iron absorption but also have antioxidant benefits in moderation.
Are phytotoxins always bad? Not necessarily! While they can interfere with digestion and nutrient absorption, some phytotoxins have potential health benefits, such as antioxidant and anti-inflammatory properties. Proper preparation techniques like soaking, fermenting, sprouting, and cooking can help reduce their negative effects.
Plant-based diets are naturally high in carbohydrates. Without balancing those carbs with fat and protein, you can more easily spike your blood sugar. Consistently repeating this hormonal spike 3 meals a day, 7 days a week, as a lifestyle, can lead to metabolic dysfunction.
"The liver uses [energy] for three tasks: First, it burns some of it for its own metabolism and livelihood. Second, when the energy source is glucose (the major energy source of all living things, and the building block of complex carbohydrates), the liver turns the excess glucose into glycogen (liver starch), stimulated by the hormone insulin. Glycogen isn't dangerous; it provides us with a ready supply of glucose should we need it. Third, the liver has to deal with excess energy, which may arrive in several forms: as fatty acids from digestion of of dietary fat or as amino acids from the digestion of protein, the consumption of alcohol, or from the molecule fructose (which is half sucrose, or table sugar, and roughly half high fructose corn syrup). This extra energy is processed by the liver into fat. The liver needs to transport this fat out, or it will muck up the works. If it can’t, the liver can get very sick, very fast. Bottom line: in the liver, glycogen is good, fat is bad. And anything that drives liver fat accumulation is a potential driver of metabolic disease.” -Dr. Robert Lustig, Endocrinologist, Huberman Lab Guest
Myths of plant-based diets
Although plant-based advocates preach animal-welfare, the mass production of grains and monocropping are not only destroying our soil microbiome, but also killing tons of animals along the way.
“Eating animals isn’t cruel. It is something that we must do in order to live healthy lives. Furthermore, notions that vegan or vegetarian diets result in less death are woefully myopic and misinformed. The large number of animals killed in the process of harvesting plants (with large machines that kill small animals like rabbits, mice, and other rodents) far outweighs the loss of life when we consume animals directly. The disruption of ecosystems with mono-crop agriculture also disrupts an even greater number of organisms on a long-term basis. Not only do plant-based diets that require mono-crop farming result in greater loss of life and ecosystem disruption, they also rob us of our vitality and prevent us from living as abundantly as possible.
Take a look at the list of businesses who supported the absurd EAT-Lancet guidelines, which recommended that we consume only 14g of meat per day under the guise of helping the environment. Included are the likes of Bayer, Monsanto, Kellogg’s, Pepsi, Cargill, Nestlé, and Syngenta. See a pattern here? Much like businesses benefited enormously from fostering the general public’s belief that animal fats were bad and vegetable oils were healthy, these agribusiness enterprises stand to make billions of dollars convincing us that plant-based foods are the healthier option and the responsible environmental choice. In the United States, these companies produce over ten times the amount of greenhouse gasses as cows, and regenerative ruminant agriculture can actually reduce the amount of carbon dioxide in the atmosphere! Beef as a whole represented, only 1.9% of the total greenhouse gas emissions in 2016. That’s half as much as plant agriculture; ten times less than industry or transportation; and more than fifteen times less than electricity generation, the largest producer of greenhouse gasses. Why is it then that all we ever hear from politicians and those who claim to campaign for the environment is talk about methane from ruminants? When soil is healthy, plants are able to draw greater amount of carbon dioxide from the environment into the soil in their root systems. Conversely, traditional farming and mono-crop agriculture deplete the soil of nutrients, decreasing its ability to sequester carbon dioxide and destroying delicate ecosystems. Proper grazing of ruminant animals serves to enrich the soil with organic matter and, therefore, increases carbon carrying capacity. Regenerative agriculture practices, promote these evolutionarily appropriate grazing styles, and placing cattle farmed in this manner on depleted grasslands has been shown to revitalize these ecosystems.” Dr. Paul Saladino, MD, Heart and Soil Supplements
Health considerations of animal-based and plant-based diets
When considering the health implications of animal-based and plant-based diets, it's important to evaluate individual health needs and goals.
Animal-based diets can provide essential nutrients and may be beneficial for individuals with specific dietary requirements. For example, athletes or individuals with higher protein needs may find it easier to meet their protein goals with animal-based sources. Additionally, individuals with certain medical conditions, such as anemia, may benefit from the high bioavailability of iron found in animal products.
On the other hand, plant-based diets can offer a wide range of health benefits and may be suitable for individuals with specific health concerns. The abundance of fruits, vegetables, and whole grains in plant-based diets can provide amazing changes for anyone eating a conventional diet. From weight management, lower cholesterol levels, and reduced risk of chronic diseases such as type 2 diabetes and certain types of cancer.
It's important to note that both animal-based and plant-based diets can be healthy when well-planned and balanced. Consulting with a healthcare professional or registered dietitian can help ensure that individual nutrient needs are met while following a specific dietary pattern.
Finding balance: Flexitarian and pescatarian diets
While the debate between animal-based and plant-based diets continues, there are alternative options that offer a middle ground. Flexitarian and pescatarian diets provide individuals with the flexibility to include some or most animal products while also focusing on plant-based foods.
A flexitarian diet emphasizes plant-based foods while occasionally incorporating small amounts of meat, poultry, or fish. This approach allows individuals to enjoy the nutritional benefits of both animal-based and plant-based diets while reducing their overall consumption of animal products.
Similarly, a pescatarian diet includes fish and seafood in addition to plant-based foods. This diet can provide individuals with the omega-3 fatty acids and other essential nutrients found in fish while still prioritizing plant-based sources of nutrition.
Flexitarian and pescatarian diets offer a flexible and balanced approach to dietary choices, allowing individuals to find a middle ground that suits their health needs, ethical concerns, and personal preferences.
Conclusion: Choosing the right diet for you
The decision between an animal-based or plant-based diet is a personal one, influenced by various factors such as health considerations, environmental impact, and ethical concerns. By exploring the pros and cons of both dietary choices, individuals can make informed decisions based on their unique needs and values.
For those seeking a middle ground, flexitarian and pescatarian diets provide options that combine elements of both animal-based and plant-based diets.
Ultimately, the right diet for you will depend on your individual health goals, ethical considerations, and personal preferences. Consulting with a healthcare professional or registered dietitian can help guide you towards a dietary pattern that promotes optimal health and aligns with your values. Remember, it's essential to listen to your body, make informed choices, and find a diet that nourishes you both physically and mentally.
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Disclaimer: This content is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for advice about a specific medical condition or before starting any new fitness or nutritional program.