QuasiVegan's Christina Arasmo Beymer Discusses Her Thoughts on Healthier Vegan Living
Christina Arasmo Beymer ate eggs just so she could identify as an ex-vegan for this interview. "I figure if I eat eggs a couple times a year, I’m less pure and therefore I’m a better person, my ego is diminished and I can join the ex-vegan club, where the cool kids hang out," she explained. But I'm going to give Christina the benefit of the doubt and assume the eggs were from a rescue hen who nudged the eggs toward Christina with her beak and clucked with approval as Christina hesitantly reached for them. For all intents and purposes, Christina is still vegan. Or at least, quasi-vegan.
Christina created the blog QuasiVegan in late 2010 because of the shock she experienced upon learning that ex-vegans exist and that the vegan diet is not the "one diet to rule them all". Though she doesn’t post as often now due to a shortage of time, QuasiVegan was and is about Christina’s exploration of nutrition within the boundaries of a plant-based diet. She is not an expert, but she reads the good ones and uses their insights to figure out how vegans can live more healthfully.
Who, what, where, when, why?
I exist the way I am now, because you exist, Rhys. In the fall of 2010, I read the Vegan Outreach newsletter. In the back, I believe, was your interview with Jack Norris. The first thing I noticed was the word “ex-vegan”.
Actually, this shouldn't have been so surprising for me. Years before, my vegetarian mother had dropped eggs from her diet and within a week she said she felt foggy; she felt better once she started eating eggs again.
I became a vegetarian — no animals with eyes — in 1986 because I read in the St. Petersburg Times that Haitians were eating cats in the city. Cats are my all-time favorite animal. Instead of judging the Haitians, I judged myself as a hypocrite and quit eating animals immediately. My health didn’t suffer or get better.
My vegetarianism wasn’t based on ethics. It was based on my personal sense of hypocrisy.
In 1978, my family and I briefly lived on a strict vegetarian hippie commune in Tennessee. No one ever explained to my 12-year-old self why they didn’t eat animals, dairy or eggs. We went to McDonalds on the way out of town.
In mid 2004, a thought came to me as I reached for the cheddar: ‘I wonder how the cows are treated.’ This didn’t prevent me from making a grilled cheese sandwich. It didn’t provoke me to find out, either. I did and didn’t want to know at the same time. At the end of 2004, I heard about veganism on the Internet. In early 2005, I met a vegan Buddhist who invited me to a picnic. There I met a lovely couple who gave me a Vegan Outreach booklet. They also lent me a Tribe of Heart film called Peaceable Kingdom. I watched it a few days later. In it was a brief piece of footage of a farmer or farmhand removing a calf from his mother rather forcibly. The desire to eat anything from a cow completely vanished. Poof.
Once I became vegan, I noticed that the excruciating sharp pain that I’d felt almost every day in my breasts went away.
Soon after I became vegan, the The China Study was released and I gobbled it up. I also gobbled up lots of vegan treats. I got very fat — 178 pounds and I’m only 5’ 3.5” tall. In 2008, I stopped eating sweets, ate small meals every few hours and biked every day. Then I joined the vegan body building forum online and started lifting weights and doing a lot more exercise. With the guidance of a vegan fitness nutritionist and trainer, I also increased my protein to 1 gram per pound of lean mass, which was about 120 grams a day. I was never healthier. I felt 20 again!
I had a lot of faith in the vegan diet and very, very narrow information on which to base this faith.
In 2010, I got married and moved to Northern California. After one month in California, I was so tired, my bones ached. I thought it was because I missed my family in Florida, or the stress of a new marriage. I felt old. After a week or two like this, I looked at my diet and saw no obvious difference, but then I realized I was missing sunshine. I took 2,000 IU of D2 and I didn’t notice any improvement. I got a container of D3 and took 6,000 IU for a few days. I felt better. Not great, but better.
Then I read your interview with Jack Norris. After that I started googling and reading anything I could find about ex-vegans. It was now around Thanksgiving. I found out about the vegan pot luck in town. There my husband and I spoke with various people separately and he introduced me to a vegan family on their way out the door. I spoke with the mom and asked her a few questions. I discovered they had a vegan doctor. I asked the mother about her children’s teeth. Regarding her daughter, the older child, she said that all her front permanent teeth had decayed and they were replaced with permanent dentures. I was appalled. A seven- or eight-year-old with dentures! Regarding her son, she said his teeth were much better. She told me that their doctor told her to give both children vitamin D. She asked me why I asked about her children’s teeth and I just replied, “Oh, something I read,” and left it at that.
I was so sad and pissed off. It’s like my friend named Vegan died a horrible, painful death that involved getting her teeth punched out.
I didn't do a wrinkle count or look at everyone's teeth, but it appeared to me they looked older than their same-aged counterparts in Florida.
After meeting that vegan child with dentures, I started reading as much as I could about nutrition and failed vegans. I met three ex-vegetarians and one ex-vegan in person. At least two mentioned craving fish. I was trying to figure out this "ex-veg*n" thing with very limited knowledge. My mother got brain cancer, and I moved back to Florida to take care of her. Nutrition for healing cancer and other immune compromised people is more important to me now.
A lot of vegans tell us not to listen to our bodies when our bodies seem to be telling us that we are deficient in something and that animal products would make us feel better. Do cravings have nothing to do with nutrition? Should we listen to these vegans instead of to our bodies?
I can only answer this from my own perspective. I listen to myself without regard for other people's opinions. My sister might be perfectly healthy; I am not her. If I craved meat, and the situation were desperate — as in severe depression, for example — I'd eat it from the cleanest source possible. Then I would discuss with Jack Norris what I could do. In the here and now in the vegan world, Jack is here and his websites are open 24/7. His email address is not hard to find.
If you had Smith-Lemli-Opitz syndrome (SLOS), you’d need dietary cholesterol to survive. You’d be mentally retarded, autistic, have facial deformities and other severe health problems. It requires both parents to have this SLOS gene, so only 1 in 60,000 people are born with SLOS. However, being a carrier of this gene will not result in any facial deformities or other health issues, if you eat food containing cholesterol. It is estimated that about 1 in 100 Caucasians in North America carry this gene, and between 1 in 30 or 1 in 50 Central Europeans carry this gene. If you were a carrier, your ability to make your own cholesterol would be drastically diminished compared to someone who is not. Do the math. That’s a lot of people.
Research has shown that low cholesterol and/or low fat is linked to depression, sometimes suicidal depression. If you are a vegan (particularly — but not necessarily — a low-fat vegan) who is a carrier of this SLOS gene, you’d never know it without getting a test. You don’t even need to be a carrier to get depressed from having low cholesterol. You would need to raise your fat intake, though. Might I suggest coconut oil? If you were a carrier, you’d be severely depressed and that depression might result in craving anything with cholesterol and it may not. Your ideology or ethics, call it what you will, might get in the way.
http://www.psychologytoday.com/blog/the-breakthrough-depression-solution/201106/low-cholesterol-and-its-psychological-effects
http://www.psychologytoday.com/articles/200304/the-risks-low-fat-diets
DHCR7 Mutation Carrier Rates and Prevalence of the RSH/Smith-Lemli-Opitz Syndrome
"They" say that pregnant women crave odd foods. Some pregnant women crave dirt and some people with anemia do too. Craving dirt is called pica. Dirt contains iron. People with anemia may also crave chewing ice, which would soothe the pain in their tongue from a lack of this metal. I would not dismiss cravings. You might not know why you are craving something but it’s not something to dismiss no matter what anyone says.
What do you think of Jack Norris' and Ginny Messina's nutritional recommendations in their book Vegan for Life?
My hobby is nutrition; it’s not my profession. From this standpoint, I think the book is a very good template — a starting point — for a balanced vegan diet for a lot of people. One would take their guidelines and tweak them for their own needs.
I’m happy that Vegan for Life includes:
lightly cooking certain vegetables to increase the nutrient content;
adding fat to your vegetables in the vitamin A and K sections;
reducing phytic acid;
getting more protein;
the need for iodine;
hair loss;
exercise;
not sweating the small stuff, such as trace amounts of animal-sourced elements in your food.
I wish the authors would have addressed tooth decay. However, if you eat like they recommend, the issue would not be what you’d find if you listened to some raw vegan cultist, or MDs with guru-like status.
They missed the boat on K2, which I’ll discuss later.
What have you discovered by reading up on nutrition? Is there more to vegan health than just supplementing b12?
I'm going to break this answer up by topic.
Choline
One thing that really reduces brain fog is enough dietary choline, if you are certain that your B12 status is good. What is enough choline? I don’t know. Your body does, though. I didn’t find choline in Vegan for Life, but I did find it on Jack’s site. Unless you eat a massive amount of beans, you will not reach Adequate Intake (AI) of choline on the vegan diet, as far as I can determine. Your personal choline requirement depends on your dietary levels of folate, betaine, B12 and B6 too. There are great levels of betaine in quinoa, spinach and beets. There’s a lot to learn about choline and betaine. Start here:
http://lpi.oregonstate.edu/infocenter/othernuts/choline http://blog.cholesterol-and-health.com/2010/12/meeting-choline-requirement-eggs-organs.html
Chris Masterjohn’s work is fantastic and rather thorough. He’s getting his PhD in nutrition science and I read his work with fervor. Here’s a very important point Chris made about choline: “Thus, folate, vitamin B12, B6, and betaine can spare choline, but only methionine can be used to make choline.”
Cysteine
Dietary cysteine directly affects how much glutathione you generate. If you don’t know what glutathione is, learn today. It’s vital. You can’t take a pill for it because the molecules are too big. My mom and I are chowing down a lot of broccoli sprouts here! I switched my mother from a plant-based protein powder, one with very good levels of cysteine, and started her on undenatured whey from pastured cows. Here’s a good place to start learning about glutathione. Remember to research everything he recommends because you don’t want to puke from too much N-acetyl-cysteine (NAC). Get your cysteine from your diet before resorting to NAC:
Low protein intake exclusively of plant origin, significantly lower protein levels with 16% frequency of hypoproteinaemia, significantly lower glutathione values in blood in comparison to omnivores and lactoovovegetarians confirm the risk of a vegan diet also in adult age.
Once you learn about the vital importance of glutathione, you will need to be very sure that you get a complete protein at every meal. I don’t care what anyone else says about this. You will need to eat more protein than your omni counterparts. That's about 10-15% more, I believe. Plant protein is simply not as bioavailable as animal protein. This is why it’s important that vegans exercise so they can consume a lot more protein without gaining a lot of weight.
Vitamin A
Regarding Retinol Activity Equivelants (RAE) and conversion to vitamin A, everyone is different. I wouldn’t assume that vitamin A is the only vitamin whose conversion from the raw material varies from person to person as this research indicates.
That research is about genetic differences. There could also be conversion differences due to high levels of sugar and omega 6 in our diets. I think, especially with sugar, that it wreaks havoc on our beneficial gut microbes and digestive enzymes, and promotes inflammation. Too much omega 6 is also inflammatory. This contributes to various health problems. Too much sugar and too much omega 6 could inhibit our ability to absorb and convert RAE to A, and very possibly other nutrients.
Vitamin K2
Vitamin K2 (MK-7) is found in natto and some brands of sauerkraut. You can get it in a supplement made from natto in a veg cap. I seriously disagree with how little importance Ginny and Jack put on K2, saying that we convert enough of it from K1. Some people probably do alright; others not so much. K2 is a separate nutrient with a different role than K1. There’s valid research on it, especially The Rotterdam Study. This is information you won’t find relying on the Institute of Medicine (IOM).
You can learn more about K2 here:
The Rotterdam Study
Vitamin K2: The Missing Nutrient
Menaquinone studies: http://www.ncbi.nlm.nih.gov/pubmed/15630245 http://www.ncbi.nlm.nih.gov/pubmed/18722618 http://www.ncbi.nlm.nih.gov/pubmed/19179058
I learned about the importance of K2 before my mother was diagnosed with brain cancer. Having this knowledge provided crucial information because Mom’s nutritionist put her on 10,000 IU of D3 a day. K2 directs calcium toward your bones, teeth and nails and away from your heart. K2 prevents hypercalcemia. It’s vital. For the first time in her life, Mom has hard nails.
Through Chris Masterjohn’s research and the research of Lara Pizzorno, MDiv, MA, LMT, I learned that vitamin A prevents the toxicity of D and vice versa. From the Vitamin D council, I learned that magnesium is lowered, quite a lot, by large amounts of D.
Vitamin D
I’m pleased that Jack and Ginny emphasize the need for making your own D and/or taking a supplement if you fall short of the requirements. There’s more to D than rickets and bone health. I believe that vitamin D is the driving force behind an excellent immune system and that the natural vitamin D in the vegans I met in Florida is why they are so outrageously healthier than the vegans I observed in Northern California.
Humans used to walk around a lot without sunscreen. We’d make a lot more D than the RDI or even the upper level of the IOM’s recommendations, but natural vitamin D is not the same as taking a supplement, so you need to be well informed and get a test. From all the research I’ve read, Vitamin D2 is not as effective as D3.
Here’s some research to start learning about vitamin D: http://www.ncbi.nlm.nih.gov/pubmed/21177785 http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/ http://www.health.harvard.edu/newsweek/time-for-more-vitamin-d.htm
There’s a real problem with Vitamin D deficiency world-wide, and it's even worse with darker skinned people. There is a debate that they might need less because they use D more economically. If you mega dose an African American the same as a Caucasian, then it could be harmful. (I elaborate on this here.) There’s also concerns over fluoride in the water and in dental care products. Fluoride is a vitamin D antagonist.
The IOM’s Food and Nutrition Board (FNB) revised their Vitamin D recommendations in 2010. Apparently the FNB consulted with 15 vitamin D experts and then suppressed the reports from these experts. Suppressed. This suppression includes the feedback of renowned vitamin D researcher Professor Robert Heaney, MD at Creighton University, and the pioneering nutritionist Professor Walter Willett, MD, DrPH at Harvard. Interestingly, a pharmaceutical company is developing a patentable synthetic drug version of vitamin D. One of the FNB committee members, Glenville Jones, PhD, is an advisor for that pharmaceutical company. He’s quoted as saying things such as, “We think there has been an exaggeration of the public’s interest in vitamin D deficiency.” Nice.
People must understand that nutrition as medicine is not patentable and is therefore not profitable. Not in the billions upon billions that pharmaceutical companies reap. So research on nutrition is paltry compared with pharmaceutical research. That is true also for off-label, out-of-patent drugs that work better, with fewer side effects, than the new drugs that come on the market.
Phytic Acid
To reduce phytic acid, I take digestive enzymes containing phytase. I also soak my nuts. That sounds sexy. There’s plenty of resources on the web on how to reduce phytic acid. Read up!
Omega 3, DHA and EPA
I wouldn’t wait to hear from the IOM, especially with self-serving FNB committee members, about something that humans have been consuming in our diets for a long, long time and at balanced proportions in relation to omega 6. I think that all studies on omega 3, DHA and EPA are going to be confusing when you consider that the subjects are likely getting a shit-load of omega 6 in their diets, along with fructose. It’s like a Denial of Service (DOS) attack. That is, the processing power in our body is dealing with lousy food and not working optimally when we receive what we need.
Vegan for Life quotes Robert Mason, a paleontology student and a vegan, who wrote, “There’s no doubt that hominids ate meat...”
Yes. We ate pristine meat, not the fouled up 20:1, or thereabouts, omega 6 to omega 3 ratios that people eat from factory farmed cows, for example. I have not researched this, but we probably didn’t eat meat morning, noon and night. It was precious, considering the effort alone, and I think it should be viewed that way now too.
I believe Ginny Messina takes a DHA supplement and I think all vegans should too.
I take about 400 mg of DHA a day. That’s 28 drops of the micro algae DHA oil that I use.
I spoke with the first author of this DHA and EPA study for 1 hour and 48 minutes a couple weeks ago. He’s a PhD in lipids. He said, “If you take DHA, EPA is your interest rate.” EPA has 20 carbon molecules and five double bonds. Your body typically needs more DHA than EPA. You’d have to manufacture two additional carbon bonds and an extra double bond to convert EPA to DHA. The reverse is easy for us to do when we need it.
Regarding vegans, he said that they are conducting a science experiment on themselves. This was about the ill-informed parroting in the vegan world of the low-fat mantra.
This PhD said that it’s been known for a long time in his circle that if you simply remove the sugary drink from your burger, coke and fries, you’d significantly reduce your risk of a heart attack.
Right now, there’s amazing new discoveries about sugar and cholesterol that indicate that dietary sugar, the fructose part of it, is the cause of rampant heart disease and possibly cancer. Many of us may have seen the recent 60 minutes report on April 1st where it was explained that fructose, separated from the fruit, or in HFCS, is responsible for the 'ultrabad' cholesterol, called MGmin-low-density lipoprotein (LDL). This particular type of LDL is not separated out in your total LDL levels.
To get a picture of heart disease risk, look at triglycerides. However, don’t underestimate the hideous imbalance of omega 6 to 3.
Once I added DHA, in a therapeutic dose, to my mother’s diet, her eyesight improved in about a month.
Taurine
What I understand about taurine is that we synthesize it from cysteine, methionine and B6 in our diets. This synthesis assumes you have the enzyme Cysteine dioxygenase. I only found one study on vegans, which reveled that they have very low levels of taurine. No surprise there. I found one study on human infants which indicated that by adding taurine, vitamin D absorption was improved. Perhaps it works with grown-ups as well. When I was suffering from severe Florida sunshine withdrawal in Northern California, I took 500 mg of taurine and felt a lot better. I didn't know about this Vitamin D link before I took it. The woman at the health food store said that I would experience more energy. So, it could be that I was having a placebo effect. However, I did feel better.
Let's look at the Wiki article on Taurine. Taurine is the major component of bile. Bile aids in the digestion of fat in our diet. That's vital. Straight out of Wiki, "[taurine] is an organic acid widely distributed in animal tissues." That's a big deal to me considering we evolved eating animals. In the Mayo Clinic's report "Metabolism of [35S]Taurine in Man" they write, "Taurine is one of the most abundant amino acid analogs in the body." From the Human Metabolome project, I learned that "Taurine has many diverse biological functions serving as a neurotransmitter in the brain, a stabilizer of cell membranes and a facilitator in the transport of ions such as sodium, potassium, calcium and magnesium." Important. People who have inherited errors with taurine metabolism experience depression, fatigue, sleep disturbances, lethargy, depth perception impairment and more. Parkinson's Disease is indicated with low taurine status.
I think it's foolish to ignore taurine. How would you know if you're synthesizing enough?
Mom had a comprehensive nutrition test last month. The test indicated that she needs 256 mg of taurine per day. She eats eggs and some dairy, yet she needs more.
Here's some research to start learning about taurine: http://www.hmdb.ca/metabolites/HMDB00251 http://www.news-medical.net/health/Taurine-What-is-Taurine.aspx http://www.vegan-supplement-checklist.com/2008/10/taurine-and-l-glutamine.html http://www.sciencedirect.com/science/article/pii/S0306987704002178 http://www.smart-publications.com/articles/taurine-protects-heart-eyes-and-improves-glucose-tolerance#fn-320-4 http://www.ncbi.nlm.nih.gov/pubmed/12436202 http://jn.nutrition.org/content/105/9/1206.full.pdf http://www.ncbi.nlm.nih.gov/pubmed/8241636
Summation
There’s no one-size-fits all vegan diet, or any diet as far as specific individual needs go. That being said, the nutritional information on Jack and Ginny’s blogs and in their book is a huge leap for significantly better vegan nutrition than you’d find anywhere else.
Let’s replace the word “vegan” in that sentence with “human”. This is where I have a problem. I wouldn’t just rely on one source for my nutritional information. I look at many other sources; even if those sources advocate eating in a way that doesn’t align with my ethics, or a sense of hypocrisy in my case. I learn from those sources, and if the information seems worthy, I find ways to apply the advice with plants, fats and supplements if I am so inclined.
Do you think a lot of ex-vegans gave up too easily? Could many instances of failure to thrive on a vegan diet be solved with the right vegan foods and supplements?
I have no idea what any ex-vegan personally went through, but I bet it was difficult to say the least. Difficult in their hearts, heads and within their nutritionally deficient bodies.
With more applied information about nutrition and preparation, any diet can be improved. There are so many variables inside a human being: genetics, conversion, allergies and so on. Whether or not any individual vegan can be improved with supplements or plants, Jack has experience with that. From what I've read, the answer is: yes. As far as thriving: that's individually determined.
Do you think it's easier to have better health as a vegan or as an omnivore?
Better health can be achieved on any diet when you remove sugar and you add exercise.
Better health on a vegan diet can be achieved when you remove sugar, you don't demonize fat and you eat more protein from a variety of plant sources. These are general examples.
Vegans and omnivores should learn about good fats and bad fats and not just from one source. Here's a source that will piss off the vegans.
Everyone should learn how to prepare their food correctly. This includes sprouting and cooking methods like adding fat to your vegetables to increase absorption of the nutrients. If you eat animals, you can't just simply cook your grass-fed beef with high heat and think it's okay — slow roasting is better. Learn.
A lot of vegans follow their diets because of their love for animals. Not ethics, but love. She sees part of herself in the eyes of a pig, a cow, a bird and so on. Perhaps she sees no difference between a cat or a dog and pig and a cow. She's entitled to have her feelings and follow her heart as she sees fit. A vegan like this will work damn hard to adhere to her diet; not because it will save the world, improve her health, or do anything but be an expression of her heart of hearts. She doesn't have to suffer either. I am certain there are ways to improve any vegan diet*. Some examples are: adding more good fat, proper cooking methods, more protein and a few different supplements. Not exactly "all natural", but whatever. These changes could allow a loving-vegan to adhere to the vegan diet if his or her health is currently suffering from it.
However, these "loving-vegans" need to realize that not all people feel this passionately about animals. They just don't. I tend to think that a lot of people feel like this comedian.
*This assumes that there is no genetic requirement for animal cholesterol, or some other health condition.
Many people will be skeptical of all your thoughts about nutrition because you're not a professional. Should they be?
Everyone needs a healthy dose of skepticism and critical thinking, no matter who is providing the information. Rather than a knee-jerk reaction, though, I think that it should be based on being informed. Do your own research.
If you've ever had the pleasure of listening to Christian proselytizing broadcasting, you'll find that thinking for one's self is being outsourced. During one advertisement for a book, I heard this phrase over and over again: "We will tell you how to think about..." That's just brilliant. No matter who is sharing their knowledge about anything...religion, nutrition, ethics, car insurance, and so on...research it and make your own decisions.
Dr. Caldwell Esselstyn is a proselytizer, but in a different way. So is Sally Fallon. And John Robbins too. Each one has good intentions, but good intentions are not what makes you healthy as a human being. You must figure that out for yourself. You might find that John's diet rocks your world. You might find that Sally's diet is the bees knees. You might find a middle path between both. It's up to you. I recruit you for you.
Being a skeptic is perfectly fine as long as it doesn't make one a closed system. Here's an example: About 15 years ago, I watched an NBC news program with a segment on Glucosamine Chondroitin. In that segment a women with arthritis took this supplement and her condition improved. This was shown physiologically; her inflammation diminished and a doctor presented the evidence. A vet was consulted and he said that when he gives Glucosamine Chondroitin to old dogs with arthritis, the dogs also improve. Then a skeptic came on and said that it was a placebo effect. Unless the dogs are holding back on their ability to understand English, this skeptic's skepticism is getting in the way of his well being and he looks like an idiot.
Is there anything you'd like to add?
Food is medicine. That medicine is only as good as what the animals ate, the soil your plants were grown in, and the water where the fish and/or seaweed came from. Source your food well. Individual nutrients don't work in isolation — better health requires improved nutrition across the board. They didn't invent a daily vitamin and mineral supplement for just vegans.










