Am I psychic?
I must be, because I know what you’re going to say…
The question I always get…
Whenever I inform someone I’m a “plant based eater” (i.e. vegetarian/vegan,) their number one response is: “Where do you get your protein?” Their concern is touching, truly.
If there is one macronutrient, however, that nobody in the developed world is remotely short of, it’s protein. Well ok, that and fat…. and carbs. OK, we’re not short on any of the current macronutrients.
Unfortunately the only food that we actually under-consume, is not, yet, considered a macronutrient. But give it ten years, and I’m confident that my psychic skills will prove me right.
A new “macronutrient” will be added to the list of our current three. In ten years time, you’ll be looking at: Proteins, Fats, Carbohydrates and…. Fiber!
Beyond "keeping you regular": Why fiber is a lifesaver
That’s right, fiber is critically, and tragically under-represented in the typical American diet. Not only is it almost never consumed, there is very little understanding about why you should even consume it in the first place.
If you quiz a typical individual, they might suggest that fiber helps to “keep you regular,” and this will be the extent of their understanding about what fiber is good for.
Unfortunately, while true, this rough(age) answer barely scratches the surface.
Getting fiber down your gullet is possibly THE most important dietary decision you can make. That’s why my very first post is about fiber, and it will not be my last. Trust me, you’re all going to be experts by the time you get through my missives!
This topic deserves a Deep Dive, but rather than stretch your precious attention-time with a five thousand word article, I’m going to spread it out. Today I’ll merely leave you with a few fascinating teasers. For example…
Unbelievable fiber facts: From breast milk to longevity
You’ve all heard about how exquisitely perfect human breast milk is to jump start a human life, right?
30% of human breast milk is composed of something called Oligosaccharides. This is a kind of fiber. Humans can’t actually digest it, but the bacteria in our gut can. Our microbiome (another topic that will have its own Deep Dive) is so crucial to our survival, that 30% of our first food is devoted to feeding and nurturing it!
Guess what percentage of breast milk is protein?:
1%
Human ancestors ate around 100-150 grams of fiber per day, and contemporary rural Africans consume around 50-120 grams of fiber. Both groups have been shown to have either zero, or very low incidences of almost every chronic health issue currently plaguing western civilization.
Today, the RDA of fiber for Americans is a measly 20 grams per day.
Guess how many Americans manage to consume this tiny amount of fiber?:
3-5% (depending on how it’s measured.) Forget protein, a whopping 97% of us are not getting even the bare minimum of fiber into our bodies. Now that’s sad!
Does fiber exist in animal protein? Nope. Where do you get fiber from? Plants!
Oh, one more before I go… Studies have shown that, for every 10 grams of fiber you can add to your diet each day, you are lowering your risk of death (via “all cause mortality”) by 10%.
Chew on that, friends!