This is a question I’ve been getting a lot lately, so let’s clear this up once and for all.

Fake meats are all the rage right now (Beyond Meat, the Impossible Burger, LightLife, etc.). Like many products on the market, they fall into a bit of a grey area in terms of how they fit into a healthy lifestyle. We like to label foods as “good” and “bad”, but unfortunately the world of nutrition is not so black-and-white, and in many cases (including this one), we need to ask ourselves: What are we comparing it to?

If the choice is between a Beyond Meat burger and an organic, grass-fed, free-range beef burger, the beef burger is by far the healthier option. But if you are choosing between a Beyond Meat burger and a standard fast-food burger from factory-farmed (aka hormone-and-antibiotic-pumped) meat, Beyond Meat wins by a landslide.

Industry has recognized a trend and has begun to use the term “plant-based” as a marketing ploy. In many products (Lenny & Larry’s protein cookies are another example), the “plant-based” label has become synonymous with “non-animal”, and carries the connotation of health. “Plant-based” and “non-animal”, however, are not the same thing. Truly plant-based foods contain mostly plants, but so-called “plant-based” burgers, in truth, are mostly chemical fillers and additives. In other words, they are highly processed food products that do not have a place in a whole-foods, plant-based diet, except for as an occasional treat.

So, are “plant-based” burgers healthy? No. But are they healthier than a Big Mac? Without question. And they do have some redeeming attributes; Many vegans and vegetarians appreciate having a great-tasting, cruelty-free option when they go out to eat with friends. These options are also useful for people looking to transition to a vegan or vegetarian diet. Furthermore, industrial agriculture is now the leading cause of environmental destruction, species extinction, and ocean dead-zones on our planet. Many people who do not choose vegetarianism for the health or ethical benefits choose it for environmental conservation.

It’s worth mentioning that I personally follow a whole-foods, plant-based diet. The plant-based way of eating can be extremely alkalizing (non-acidic and cancer-fighting), anti-inflammatory, and nourishing for the body. I’m a big believer in the capacity of plants to restore most of us to balance and wellness. I would not, however, call the Beyond Meat burger “plant-based”. Having said that, I do indulge from time to time, because #moderation.

My personal favourite TRULY plant-based burgers are Hilary’s Veggie burgers, which are certified organic, vegan, gluten-free, soy-free, and corn-free. They contain:

• Whole grain millet
• Kale
• Spinach
• Expeller-pressed oil
• Sweet potatoes
• Potato starch
• Ground flaxseed
• Sea Salt
• Apple Cider Vinegar
• Dried onion
• Granulated Garlic

That’s it! Hilary’s burgers are available in the freezer of the Natural Foods section of most grocery stores. Sometimes, if you’re lucky, they go on sale. That’s when I stock up!

To learn more about the environmental impact of industrial meat production, check out the documentary Cowspiracy (available on Netflix), and/or this shorter video by Kinder World.

One thing you may not know about me is that I have osteopenia. To be completely transparent, this is not new. But I only recently became aware of it.

Osteopenia is characterized by a demineralization of the spine and pelvis, as determined by a bone mineral density test. A T-score between -1.0 and -2.5 at the total hip, femoral neck, or lumbar spine designates osteopenia, while a T-score lower than -2.5 is considered osteoporosis. Both conditions are usually without symptoms until a severe backache or a spontaneous pevlic or vertebral fracture occurs.

Although there are many causes of low bone density, one of the most common is amenorrhea, or the cessation of menstrual periods. This is why osteoporosis is most common in postmenopausal women – the drop in estrogen increases the rate of natural bone loss. Although I have had a regular, healthy cycle for many years now, the periods that I missed in my early reproductive years as the result of an eating disorder caused long-term damage to my skeletal composition.

Most women reach peak bone mass around the age of 28, after which bone density gradually declines. I am fortunate to have a doctor who caught my condition just in time to do something about it. I thought it might be helpful to share what I’m doing here, for anyone with a similar diagnosis:

1) Milk & cheese is not the answer.

Studies show that the healthiest and safest forms of dietary calcium are not found in dairy products, and in fact the countries with the highest rates of dairy consumption also carry the highest rates of osteoporosis. A better course of action is to include calcium-rich plant foods in your diet, such as green leafy vegetables, almonds, tahini, organic tofu, legumes, and certain types of algae. Besides calcium, these foods also contain other important vitamins and minerals which may be just as (if not more) essential for bone health.

2) Stay as alkaline as possible.

The body buffers excess acidity by pulling calcium from the bones. Over time, this can result in bone loss. Foods that promote acidity include coffee, refined sugar, and animal protein. Soft drinks are one of the biggest contributers to osteoporosis, and should be avoided at all costs. Besides the high sugar content, these drinks are high in phosphates, which lead to high phosphoric acid and lower calcium levels in the blood.

3) Engage in regular strength-training and/or weight-bearing exercises.

In terms of lifestyle factors that contribute to bone health, exercise is THE major determinant of bone density. Both weight-bearing and strength-training exercises stimulate the development of osteoblasts (our bone-building cells). This type of exercise has also been shown to reduce the risk of falls and fractures by as much as 75%. Weight-bearing exercises can be as simple as walking or yoga, and strength-training can be done with the use of weights or resistance bands.

4) Invest in a high-quality bone-building supplement.

Bone health results from much more than just calcium intake. In fact, research shows that other minerals may be even more important than calcium. Magnesium, for example, helps us build bones that are tough but pliable, like bamboo, while calcium creates bones that are more like chalk (hard but brittle). A quality bone building supplement should include a good ratio of magnesium to calcium, as well as Vitamin D3, Vitamin K2, zinc, boron, and silicon. Some also include collagen, which helps to build protein matrix and connective tissue.

As with most chronic health conditions, the most effective approach to osteopenia or osteoporosis is prevention. The risk of developing osteoporosis may be reduced by optimizing peak bone mass in the younger years and minimizing subsequent bone loss with aging. I am immeasurably grateful to my doctor (of whom I’ll admit I wasn’t a fan at first), for reviewing my medical records and sending me for the appropriate tests, even before symptoms were obvious. Now I can get down to the business of healing.

Care to join me?

Gluten is primarily a protein-carbohydrate mixture that is contained mainly in wheat and other grains. Grains are consumed without problems by most of the world’s population. They are versatile foods and for thousands of years have been considered “the staff of life”. Bread and flour are a part of the diet of just about every culture in some form – from tortillas to pasta, cereals, pastries and flatbreads.

Lately, though, the prevalence of gluten intolerance (and it’s more severe form – celiac disease) has risen dramatically, particularly in the United States. Until a few decades ago, celiac disease was believed to be relatively rare (estimated as 1 case in every 5,000 Americans). It is now thought to affect as many as 1% of the population, though it remains largely undiagnosed. In a landmark study looking at almost 30,000 patients from 1969 to 2008, those with diagnosed celiac disease had a 39% increased risk of early death compared with controls. The 55 health conditions linked to gluten sensitivity include IBS, anemia, migraines, epilepsy, osteoporosis, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Thyroid abnormalities, insulin-dependent diabetes, psychiatric disturbances, and an increased risk for malignant cancers such as non-Hodgkin lymphoma are also common. In many cases of schizophrenia, digested particles of wheat gluten have demonstrated activity similar to opiates.

But why, in this most recent blip in human history, would humans suddenly develop an intolerance to what was once considered “the staff of life”? While some studies have demonstrated a strong genetic component, the abrupt rise in this condition suggests faster-acting causative factors. The early introduction of cow’s milk is believed to be one of these factors, with research clearly indicating that breastfeeding and the delayed administration of cow’s milk are primary preventative steps that can greatly reduce the risk of developing celiac disease. Another concern, especially in Western cultures, is that many people (children in particular), obtain most of their grains from packaged cereals and refined-flour breads, which are processed differently by the body, provide less nutrition, and contain more chemical additives than organic whole grains.

Glyphosate, the active ingredient in the herbicide, Roundup®, has been posited as the most important causal factor in the celiac epidemic. Fish exposed to glyphosate develop digestive problems similar to those seen in celiac patients. Celiac disease is associated with imbalances in gut bacteria – an imbalance which is a known side-effect of glyphosate. Characteristics of celiac diasease include impairment in several cytochrome P450 enzymes, digestive enzymes that are important for detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production. Glyphosate is known to inhibit cyrocrome P450 enzymes. Deficiencies in iron, cobalt, molybdenum, copper and other minerals associated with celiac may be attributed to glyphosate’s strong ability to chelate (bind) these elements. Deficiencies in tryptophan, tyrosine, methionine, and selenomethionine associated with celiac disease match glyphosate’s known depletion of these amino acids. The increased risk of non-Hodgkin’s lymphona has also been implicated in glyphosate exposure. Reproductive issues associated with celiac, such as infertility, miscarriages, and birth defects, can also be attributed to glyphosate. Glyphosate residues on wheat and other crops have increased over the past few decades due to the growing practice of crop desiccation prior to harvest. In the chart below, you can see a timeline comparison of the rise in the use of glyphosate alongside the rise of celiac disease in the United States.

The bottom line? Bread and other gluten-containing foods are not poisonous. Our food system is. The changes in food production over the last few decades correspond directly with the increase in countless health conditions, ranging in severity from mild to life-threatening. I have personally spoken with more than one individual diagnosed with “gluten intolerance” who traveled to a country where the food system was still relatively “old-world” (you get your flour from the miller down the road), and experienced no negative health or digestive consequences from consuming those grains. It is also important to note that “gluten-free” doesn’t automatically equal “healthy”. There are many heavily-processed gluten-free food options on the market that are higher in preservatives, calories, fat, sodium and sugar than their glutenous counterparts. It is important to read labels and, as with all food products, the fewer ingredients, the better. And whether you are choosing to avoid gluten or not, organic, whole-foods and plant-based is always best.

*Note: Interestingly, while researching this post, I came across an article in U.S. News discrediting gluten sensitivity as a truly wide-spread issue or even a recognized condition. This article cited research from the University of L’Aquila which found that 83-96% of individuals who believe they are gluten sensitive can in fact tolerate it. Before referencing this article, I checked the source, only to discover that the University of L’Aquila is located in Italy, where grains and flours are still largely produced locally and without chemical sprays.