Should We All Go 'Plant-Based'? Changing Diets Using LBA
The term “plant-based” is everywhere! It is very much in vogue due to the environmental impacts of meat production and the growing vegetarian/vegan movement. Most nutritionists and those of us interested in regaining health know that increasing the amount of vegetables, fruits and wholefoods in the diet will inevitably lead to some improvement in health. It really is a “no-brainer”. Right?
The term “plant-based” is everywhere! It is very much in vogue due to the environmental impacts of meat production and the growing vegetarian/vegan movement.
Most nutritionists and those of us interested in regaining health know that increasing the amount of vegetables, fruits and wholefoods in the diet will inevitably lead to some improvement in health.
It really is a “no-brainer”. Right?
What is “plant-based”?
A plant-based diet means eating a diet that is derived either wholly or mostly from plants - specifically vegetables, fruits, pulses, legumes, nuts, seeds and wholegrains.
Doing so ensures you are consuming a huge variety of nutrients, all-important fibre, prebiotics (essential food encouraging a healthy microbiome) as well as a myriad of micro nutrients yet to be discovered.
In many ways it is eating as nature intended. However, eating a plant-based diet doesn’t always lead to good health.
Can a plant-based diet make health worse not better?
Short answer – yes, but how?
The plant-based movement is a huge emerging market and there are plenty of food producers looking to supply the demand. Growing plants and processing them into convenience foods in the cheapest way possible is the drive behind many of the new plant-based products that are filling the supermarket shelves.
These foods may be convenient and plant based but that does not mean that they are healthy. It is important that this distinction is understood.
Meatless meat products
Quorn is made from fermenting a strain of the soil mould Fusarium venenatum, then adding glucose, fixed nitrogen, vitamins and minerals, and heat-treating it to remove certain toxins. It is a highly processed food, low in protein, higher in fat than lentils, for example, and is high in sodium.
This product is far from a health food. It has been responsible for allergic reactions, contains few essential nutrients and in fact is not vegan.
Textured vegetable protein – another plant based meat substitute that is also highly processed. It is made from defatted soya protein which creates a denatured protein, providing very little usable protein for the body.
There are also pea protein-based meat products which are often loaded with fillers, additives, flavouring and preservatives.
For some people consuming these products can provide very little nutrition - you do not consume the amount of protein you need if you rely on meatless meat substitutes and can become deficient or malnourished.
Also your body may not be able to digest and eliminate the denatured, highly processed proteins/fats/by-products which can lead to health issues or exacerbate current symptoms.
Removing meat and dairy but adding more processed foods
Another pitfall of becoming more plant-based is that people remove the meat and replace it with unhealthy refined carbohydrate products that are often loaded with sugar and damaged fats.
Refined and processed convenience foods can increase the possibility of blood sugar issues and obesity. Processed and chemically altered plant fats, known as trans fats, are damaging to health and have been banned because they are known to promote systemic inflammation and increase your risk of heart disease.
In many ways meat, fish and dairy are convenience foods. Eating a healthy plant-based diet takes time – sourcing, shopping and preparing foods – and it is NOT convenient and this is the reason that most people will fall into the trap of using plant-based convenience foods. This can cause nutrient deficiencies over time, however, and for some could make existing health issues worse or even bring about symptoms that they previously did not suffer from.
How do you go “plant-based” healthily?
I have worked with hundreds of clients with a huge variety of health issues and dietary habits. One aspect that most of my clients have in common when they first come to me is that they consume a diet of few plant wholefoods but with many processed convenience foods.
Before blindly advocating a plant-based diet change, or offering any dietary changes, I use Live and Dry Blood Analysis to screen my clients’ blood for signs of imbalances and clues to the root causes of their symptoms.
It is vital to get a clear picture of current nutrient status – deficiencies of nutrients such as iron, B12 or folate, as well as an understanding of any disruption to the body’s many biological systems responsible for health – such as the digestive system, eliminatory system or the circulatory system. If they are already deficient in certain nutrients like B12 or they aren’t digesting protein efficiently, then a plant-based diet may make things worse.
The most common issues amongst my plant-based diet clients are signs of B12 deficiency, protein digestion issues and cell membrane weakness. Why?
B12 is such a vital nutrient for the health of our bodies and it is more or less absent in a plant-based diet.
Blood cells require B12 in order to develop normally and so the body has a store of it in the liver. But over time this store is depleted, even one night of binge drinking (alcohol) will eliminate a years’ worth of B12. If this is not replenished, through diet and a healthy digestive process, you can soon become B12 deficient.
Symptoms of B12 deficiency often do not appear until the body is quite depleted and normal cell reproduction has been affected for some time. I have written about B12 extensively in this blog post.
Live blood analysis can clearly show if B12 is lacking by the presence and quantity of abnormal cells:
Macrocytes
Hypersegmented Neutrophils
PROTEIN is another vital nutrient for the health of our body. The quality of protein as well as our ability to digest and metabolise it determines whether we are giving our body what it needs.
You can definitely consume plenty of healthy protein in a plant-based diet (see this blog post I wrote about vegan protein). However, digesting protein and breaking it down into the amino acid building blocks that our body relies on depends on not only diet but the health of the digestive tract.
It is vital to get the digestive tract healthy and functioning efficiently, especially if animal protein is off the menu.
Here are some examples of issues of protein digestion as seen in Live and Dry Blood Analysis:
Weak Fibrin Web
Protein Linkage
CELL MEMBRANES are made up mostly of lipids or fats. Essential fats such as Omega 3 and 6 fatty acids are vital for healthy membrane and are hugely important to health. We need to consume them in our diet as the body does not synthesize them.
Plant-based fats are predominantly Omega 6 fats which are known to increase the possibility of inflammatory diseases, autoimmune conditions and incidence or severity of allergic reactions.
Additionally the Omega 3 fats available in plant-based foods are actually very hard for the body to metabolise. It involves a complex enzyme pathway that is easily disrupted, causing a lack of the EPA/DHA that the cell membranes are so desperate for. It is estimated that over 90% of the Omega 3 oil consumed in a plant based diet is lost via the digestive process.
Trans fats are fats that have been damaged or denatured and are used in plant-based foods such as margarines, baked/fried/cooked goods and dairy-like food replacements. They are extremely bad for health because they replace the healthy lipids of the cell membranes, especially in the brain, and will disrupt cellular communication and proper normal functioning of the cell.
They also increase levels of “bad” cholesterol and because they are hard to metabolise they end up being pocketed by the body, where they cause damage to tissues and processes.
Live Blood Analysis can assess the health of the cell membranes as well as screen for fat metabolism issues by checking for fat aggregations in the blood’s plasma:
Lysed RBCs
Crystals
Potential pitfalls of a plant based diet are -
Lack of quality protein
Reduction of B12 intake
Increase of trans fats
Imbalance between omega 3 and omega 6 essential fatty acids
Top tips for ensuring a healthy transition to plant-based diet.
Get the blood analysed to screen for deficiencies and imbalances before cutting out food groups.
Tone up the digestive tract and ensure good stomach acid production.
Make sure the routes of elimination are open – to be able to process the additional vegetable and fruit fibre as well as eliminate the toxin release.
Do it gradually and plan the diet. Make shopping lists, print off recipes, ensure adequate nutrients especially protein and fats and don’t rely on vegan plant-based meat substitutes or processed convenience foods!
If you would like to know more about Live and Dry Blood Analysis Training so that you can use it to assess your clients’ health then please follow this link.
You are also invited to join our Facebook Group ‘Learning Live Blood Analysis’ - a private group of students, qualified analysts and anyone interested in learning.
If you have any questions about this topic or LDBA in general please email Shirah directly at info@naturecureacademy.com or add a comment below!
FREE email mini-series when you join our Mailing List
To B12 or Not To B12?
B12 is a hot topic in nutrition, especially amongst vegetarians and vegans. As Live Blood Analysts we spend a lot of time looking at red blood cells through the microscope and one of the most common abnormalities that we see are related to issues with B12. Is supplementation always the answer?
B12 is a hot topic in nutrition, especially amongst vegetarians and vegans. As Live Blood Analysts we spend a lot of time looking at red blood cells through the microscope and one of the most common abnormalities that we see are related to issues with B12.
Live blood analysts are able to view a drop of blood in its ‘live’ state, meaning it is unstained, has had no chemicals added to it and is fresh, not clotted. Live blood analysis (LBA) is used to assess the state of health of red blood cells, white blood cells, platelets and the contents of the plasma. B12 is vital for normal red blood cell production and a lack of it is obvious when looking at a blood sample. B12 deficiency, if present, will be apparent in the size and shape of the red blood cells and in extreme deficiency we will see certain abnormalities in some of the white blood cells too. The picture below is of a blood sample, magnified 1000x through a darkfield microscope; the cell that has been highlighted is a ‘macrocyte’. A macrocyte is an abnormally large red blood cell and it is released into the blood stream when there is a lack of B12 (and folate, but more about that later). If there are a large proportion of these throughout the blood sample, it is a sign that there may be a B12 deficiency.
Macrocyte red blood cell
Other cells that indicate issues with B12 are ovalocytes, microcytes and hypersegmented neutrophils.
LBA is not a diagnostic test but it is a tool that gives a holistic health practitioner an insight into the cellular life of a client through viewing their blood. As B12 is vital for the red blood cells especially, this makes live blood analysis a very useful tool for screening for B12 deficiencies. A skilled practitioner will be able to analyse the blood sample, cross reference it with the client’s case history and not only assess the extent of a B12 issue but also what may be the root cause:
Correlations with diet – is there enough B12 available in the food the client eats?
Correlations with digestive capacity – is the client suffering from digestive issues that can interfere with digestion and absorption of nutrients?
Correlations with other issues found in the blood – is the blood showing a lack of iron? / is the plasma crowded with fibrin, indicating liver issues? / are there signs of leaky gut, indicating dysbiosis? / are the white blood cells out of range, indicating autoimmune issues? / is there a high level of oxidative stress or inflammation?
Even consuming B12 in one’s diet or taking B12 supplements does not always ensure sufficient levels of available B12 for our body to use. How can this be? The answer lies in the complexities of the vitamin B12 itself and the complexities of the human organism.
What is B12 and why is it important?
Vitamin B12 is the largest, most complicated of all the vitamins and it is also one of the most important nutrients for our health. In our body B12 is used as a co-enzyme that is involved in three vital processes that happen within every single cell of our body. It plays a vital role in the synthesis of DNA, the development of red blood cells and the creation of the myelin sheath that coats the nerve cells that allow the conduction of nervous signals. This is why the effects of a B12 deficiency can cause many profound and varied health issues.
A mild deficiency of B12 may not cause any symptoms as the body keeps a store of it in the liver, but if the root-cause of a deficiency is not corrected it can lead to quite severe and far ranging health issues:
Signs of B12 Deficiency
Poor growth/failure to thrive in infants
Inflamed tongue
Premature grey hair
Disturbed carbohydrate metabolism
Fatigue or Weakness
Weight loss
Constipation
Infertility
Vision problems
Loss of hearing and tinnitus
Numbness and tingling in the hands and feet
Alcoholism
Impotence
Incontinence
Hyperpigmentation and hypopigmentation (dark and light patches in the skin)
Neuralgia, neuritis and bursitis
Anaemia, including pernicious anaemia
Spinal cord degeneration
Psoriasis and other skin problems
Brain degeneration
Insomnia
Irrational or chronic anger
Violent behaviour
Lack of balance/abnormal gait
Many emotional disorders
The possible dangers of supplementing folate when B12 deficient
Folate is the name given to the naturally occurring vitamin B9, also known as folic acid when it is in its synthesised form. Both B12 and B9 are coenzymes involved in methylation reactions that allow for DNA synthesis. In a state of B12 deficiency folate (B9) becomes trapped as methylfolate and cannot be further involved in essential reactions for DNA replication. In this situation, if folic acid is given either as supplement or as a fortified food (such as cereals and bread products) the trapped folate is by-passed which temporarily masks the underlying B12 deficiency. The danger in this is that the damage from B12 deficiency continues and eventually symptoms of cognitive decline and anaemia occur. Therefore it is possible that, for those of us that are B12 deficient, it is dangerous to supplement with folic acid and it would be wise to be mindful of how many folic acid fortified foods are consumed.
This makes it crucial for us to determine if we are or at risk of being B12 deficient.
Protective effects against homocysteine
Homocysteine is produced in the body from the metabolism of an amino acid methionine which is ingested as a component of food protein. Homocysteine needs to be converted to S-adenosylmethionine (SAM) so that our body can create glutathione; the body’s most powerful anti-oxidant protecting our cells from free radical damage. If we are deficient in B12 and folate this conversion cannot take place, leaving high levels of homocysteine circulating in our bodies. This can lead to cardiovascular disease and cognitive decline.
Making sure we have good levels of available B12 can protect us from the damage homocysteine can do.
Causes of B12 deficiency
There are a many different possible causes for a lack of ‘usable’ B12 in our systems:
Any kind of dysfunction, irritation, inflammation or disease of the digestive tract that diminishes levels of stomach acid or ‘intrinsic factor’ (see later), and limits the transport of B12 out of the digestive tract and into the blood e.g:
Gastritis
Crohn’s disease
Chronic enteritis
Chronic diarrhoea
Pancreatic disease
Consumption of alcohol, recreational drugs, toxins, chemical pollutants, or heavy metals can use up stores of B12 and affect production of intrinsic factor and absorption in intestines.
Intestinal worms and parasites consume large amounts of B12
Aging – our ability to produce stomach acid and intrinsic factor diminishes as we age. Many symptoms of old age are due to a lack of B12.
Prescription drugs such as contraception, hormones, diabetes medication, proton pump inhibitors, blood pressure medications, beta blockers, statins and many more block the absorption of B12.
Any form of liver congestion, disease or stress limits B12 storage and metabolism.
The difficulties of effectively testing B12 levels
Serum B12 tests can be inaccurate, leading to false positives and false negatives in mild to severe B12 deficiency:
Testing for B12 deficiency is tricky. The main method for testing is a serum blood test. This assesses levels of B12 in a sample of blood and is the standard test for general medical practice. However it is an unreliable indicator of B12 availability because B12 has a usable and unusable form which a serum test cannot differentiate between. Serum tests results can show a high level of B12, but not whether cells can actually access it.
Testing for the active form of B12 could prove more useful:
The majority of plasma B12 (70 - 90%) is in the form of haptocorrin (HC) and the rest is in the form of transcobalamin (TC), which is the only form that can enter cells. A test for transcobalamin would be more useful in diagnosing B12 deficiency.
Can a urine test offer any help?:
Methylmalonic acid (MMA) is a by-product of amino acid metabolism and is produced when protein is digested. In cases of B12 deficiency, our bodies produce more MMA and it is excreted via the kidneys. High levels of MMA in the urine can be good indication of B12 deficiency.
Can Live Blood Analysis assess B12 deficiency?:
By directly observing a blood sample magnified 1000x you can assess it for specific cell pathologies that indicate a lack of B12 - specifically macrocytes, microcytes, ovalocytes and hypersegmented white blood cells. If a large percentage of the sample contains these types of cells it is a sure sign of B12 absorption issues. The benefit of this blood analysis is that it can also offer indications as to the root cause of a B12 deficiency.
Can we get enough B12 from our diet?
B12, also known as cobalamin, is produced in animals by their intestinal bacteria. The B12 is then stored in their liver, muscles, eggs and milk. Our digestive tract is designed to absorb this B12 by consuming these animal products. B12 is also produced by anaerobic bacteria present in soils and so can be found on the unwashed skin of plants that are grown in naturally maintained, healthy soils.
B12 rich foods such as meat, cheese, eggs, and nuts
Our diet can contain plenty of foods rich in B12 but if our digestive tract is not functioning optimally we may not be able to absorb that B12. We have a very complex digestive chain of reactions that are designed to absorb this vital nutrient, but this chain can be disrupted at many points:
How ‘B12 Analogues’ can block the absorption of real B12
There are different forms that B12 can take but there are only two that can actually be used directly by the body; methylcobalamin and adenosylcobalamin. There are also two other forms, cyanocobalamin and hyroxocobalamin, that can be converted by our body into the useable forms. Then there are the analogues of B12 that have a similar structure but do not perform any of B12’s biochemical functions in our body. These analogues block the true B12 from being absorbed and so the more of these we consume, the harder it is for us to get enough true B12.
Fresh algae produce true B12 but after drying it only contains the analogue B12. Additionally, the level of B12 available in plant sources can vary as levels depend more on the microorganisms in the environment than the plant. This is one reason why some research on Chlorella shows high levels of true B12 and in other studies it shows there is none. Most plant sources of B12 contain higher levels of analogue B12 than true B12, making them poor sources of B12.
Supplementing B12 effectively
Supplementation is often necessary but it can be very confusing as there are so many different types of B12 supplement available:
Choose a form of B12 that is most usable by the body – methylcobalamin or adenosylcobalamin. Avoid the cyanocobalamin form as it contains cyanide which, although is in very small amounts, still needs to be processed by the body.
With all forms of supplemental B12 check the ingredients for sweeteners, fillers and other additives. It is always best to choose one that is pure or has as few ingredients as possible.
B12 supplements come in four types - sublingual, transdermal, intramuscular and capsules/tablets:
Sublingual B12 can be in liquid or tablet formulation. It is deposited under the tongue and absorbed through the mucous membrane of the mouth. Although only 1 to 2% is absorbed this way, if any of the dosage is swallowed it can be absorbed through the digestive tract. Sublingual B12 is useful if the digestive tract is not in optimum health or if there is difficulty in swallowing.
Transdermal B12 is a liquid B12 that is mixed with a carrier molecule that allows the B12 to pass through the skin. This is another useful method of delivery of B12 as it bypasses the digestion. About 6% of the B12 is absorbed this way, but it is important to make sure the skin is free from chemicals as these will get absorbed as well.
Intramuscular B12 is an injection of a B12 liquid into the muscles where is it absorbed into the tissues. The advantages of this form of B12 are that it gets into the blood stream quickly and is therefore useful for those with severe deficiencies. It is also pure, containing very little other than B12 and 70% of it is absorbed, higher than any other form. Only a few injections are required to raise levels and stores of B12, and then a maintenance dose is required every 3 to 6 months, depending on the reasons for deficiency. Note that there are risks of bruising or blisters at the injection site, and also possible infections.
Tablets or capsules of B12 that are swallowed are possibly the least likely to be absorbed as nearly all issues with B12 deficiency are related to digestive issues.
Conclusion
Vitamin B12 is essential to our health, yet in order for us to be able to absorb it we need to have a healthy functioning digestive system and the correct type of B12 in our diets. Live Blood Analysis can screen the blood for signs of B12 deficiency and it can also assess other issues that may be contributing to our inability to assimilate B12, such as digestion, absorption and detoxification.
Uncovering the root cause of any B12 deficiency issue is the key to knowing what to do so the body can correct itself. The blood can then be reassessed by live blood analysis after a period of three months, by which time the blood cells will have been replaced. If changes to diet and a supplement plan have been implemented then there will be a clear difference in the condition of the blood cells – there will be less macrocytes, microcytes, ovalocytes or hypersegmented neutrophils and more normal healthy red and white blood cells.
If you would like to know more about Live and Dry Blood Analysis Training so that you can use it to assess your clients’ health then please follow this link.
You are also invited to join our Facebook Group ‘Learning Live Blood Analysis’ - a private group of students, qualified analysts and anyone interested in learning.
If you have any questions about this topic or LDBA in general please email Shirah directly at info@naturecureacademy.com or add a comment below!
FREE email mini-series when you join our Mailing List
Shirah Mustardé Ba DipNN
Course Director
Naturopathic Nutritionist
& Live Blood Analyst
