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Oysters - the finishing touch to a plant-based diet?

oysters nutrition b12 zinc vegan omega 3

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#1 drew_ab

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Posted 05 October 2014 - 10:11 PM


I eat a plant-based diet - nearly all of my calories come from plants.  I've been thinking lately a lot about oysters.  The seem to compliment a vegan plant based diet very nicely. 

 

-They have DHA - oysters have a decent amount, while keeping omega 6 and sat fat low

-They have generous amounts of B-12 - one serving could provide 1000% of your RDI

-They have generous amounts of Zinc - one serving could provide you with a weeks worth, and unlike zinc in plants, it isn't bound up by phytates

-The lack a central nervous system - for the ethical vegans out there, this might matter

-They are a lot more sustainable for the environment than most other forms of sea-food

-Consuming them once weekly would result in neglible increases of IGF-1

 

Drawbacks?

-Possible contamination due to being harvested in polluted areas

 

Thoughts?

 


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#2 drew_ab

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Posted 09 October 2014 - 10:50 PM

No thought? If not in reference to a vegan diet, what do you just think about them in general?

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#3 Simon Silver

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Posted 22 October 2014 - 07:34 AM

I follow a diet similar to this, no dairy, few grains (mainly oats for beta-glucans), and shellfish and legumes for protein. I believe it is entirely ethical to eat farmed oysters, mussels, and clams for the same reasons you stated, also they seem to have a beneficial impact on the environment rather then destructive, like fish farming.

 

I also eat shrimp, crab, and lobsters for the same reasons I flea treat my pets. Insects and crustaceans are natures insentient robots. I was pescetarian proper and ate fish till I learned they have social structure, engage in play, and have rudimentary intelligence, which I think a spinal column allows. I will not eat octopi and their relatives however.

 

I'm not preaching this diet, but I do find it interesting you came to similar dietary conclusions as myself ("molluscetarians unite?" lol)


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#4 Darryl

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Posted 22 October 2014 - 03:46 PM

As a health-oriented vegan, I don't have a problem with it ethically, and believe there are advantages to getting a good source of taurine in one's diet.

 

Personally, I've chosen to eliminate foods with problematic constituents, and add back useful carninutrients (creatine, beta-alanine, taurine, carnitine, B12, LCPUFAs) at healthy omnivore intake levels via supplements. Part of my personal longevity regimen is protein (and especially methionine) moderation, so shellfish don't really fit the nutrient profile I'm aiming for. Note also that shellfish are just as high in cholesterol as any animal flesh, and dietary cholesterol has a disproportionate effect on serum levels in those with otherwise cholesterol-free and low saturated fat diets. I've worked long and hard to achieve 140 mg/dl without drugs.

 

I've tried oysters/mussels a couple times (as the only entree option) when dragged by family to seafood restaurants, and on both occassions found I've lost the taste for them.


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#5 Chupo

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Posted 22 October 2014 - 10:01 PM

I've read that oysters contain marine sterols, which block cholesterol absorption not unlike phytosterols.


Edited by Chupo, 22 October 2014 - 10:02 PM.


#6 Darryl

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Posted 22 October 2014 - 11:10 PM

Chupo, oysters have a mix of cholesterol and other sterols, with sterols from wild oysters being about 33% cholesterol, and those from cultivated oysters about 20% cholesterol.

 

In a controlled study, oyster, clam, and crab appear to improve blood lipids (~10%) when replacing other animal foods and halving dietary fat, while mussels, squid and shrimp had a neutral effect.

 

In the general population, shellfish consumption has no effect whatsoever on CVD risk.

 

Berenberg, C. J., & Patterson, G. W. (1981). The relationship between dietary phytosterols and the sterols of wild and cultivated oystersLipids16(4), 276-278.

Childs, M. T., Dorsett, C. S., King, I. B., Ostrander, J. G., & Yamanaka, W. K. (1990). Effects of shellfish consumption on lipoproteins in normolipidemic men.The American journal of clinical nutrition51(6), 1020-1027.

Matheson, E. M., Mainous III, A. G., Hill, E. G., & Carnemolla, M. A. (2009). Shellfish consumption and risk of coronary heart diseaseJournal of the American Dietetic Association109(8), 1422-1426.

 


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#7 misterE

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Posted 09 November 2014 - 03:03 PM

I follow mostly a plant-based diet also, but I do eat oysters on occasion for the reasons mentioned above. The only problem I see with eating oysters is the contamination issue and possibly the sustainability issue. Most of our exposure to dioxins and heavy-metals comes from seafood consumption, these chemicals are powerful carcinogens and reduce fertility. Sustainability isn't much of an issue with farmed-oysters and since oysters eat algea from the water, farmers don't have to feed them soychops and cornmeal, preventing an accumulation of arachidonic-acid, which you see in farmed raised salmon or trout.

 

Many benefits of oysters with one nasty risk: pollution.  


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