Food for Thought
The Nutrigenomic Case for Pescatarian Cheat Meals
When Vegans ‘Sin’
Adopting a vegan diet is often motivated by ethical, environmental, and health concerns. The desire to eliminate all animal products from one’s diet aligns with these values, promising a lifestyle that is not only sustainable but also beneficial to personal health. However, as I have discovered, the pursuit of a completely plant-based diet can sometimes be challenged by the body’s unique genetic needs — particularly when it comes to maintaining optimal levels of high-density lipoprotein (HDL) cholesterol. This is seen below, in recent bloodwork of mine which shows my HDL levels crashing after adopting vegan diet rich in sources of the ‘good fats’ as the plant-based ‘correct’ way to replace fish in my diet.
Despite my best efforts to substitute fish with plant-based sources of healthy fats, such as avocados, nuts, seeds, olive oil, and various superfoods like flax, flax oil, chia seeds, and hemp hearts, my HDL levels have stubbornly refused to reach the heights they did when fish was a regular part of my diet. This has led me to explore the possibility that my genetic heritage, deeply rooted in regions where seafood was a dietary cornerstone, might require a more nuanced approach to my vegan aspirations — a case that nutrigenomics might help explain (see the map above which shows my genetic ancestry).
Nutrigenomics: A Personalized Approach to Nutrition
Nutrigenomics is the study of how our genes interact with our diet. It seeks to understand the relationship between the foods we consume and our genetic makeup, revealing how these interactions can influence our health. This field of research is particularly relevant in the context of cholesterol management, where individual genetic differences can dictate how effectively our bodies respond to dietary sources of fat.
HDL cholesterol, often referred to as “good” cholesterol, plays a key role in cardiovascular health by transporting cholesterol from the arteries to the liver for excretion. Low levels of HDL are associated with an increased risk of heart disease, making it vital to maintain healthy levels through diet. While plant-based diets are rich in foods that generally promote heart health, the challenge arises when genetic factors dictate that certain nutrients, particularly those found in fish, are necessary for optimal HDL levels.
The Ancestral Connection: Sea-Based Diets and Genetic Adaptations
My genetic ancestry, which includes a significant connection to the Mediterranean, Baltic, North, and Norwegian Seas, provides a compelling backdrop for understanding why fish might play a critical role in my health. Populations in these regions have historically relied on the sea as a major or even primary source of protein and healthy fats, particularly omega-3 fatty acids. These fatty acids, found in abundance in fish, are known to positively influence HDL levels.
Research in nutrigenomics suggests that populations who have traditionally consumed diets rich in seafood may have developed genetic adaptations that optimize the metabolism of nutrients found in fish. For example, certain genetic variants are associated with better conversion of alpha-linolenic acid (ALA), a plant-based omega-3, into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the active forms of omega-3 found in fish. However, these conversions are often inefficient, especially in individuals with genetic backgrounds that favor direct dietary sources of EPA and DHA — like fish.
In my case, the difficulty in maintaining HDL levels despite consuming a plant-based diet rich in omega-3 precursors may point to a genetic predisposition that favors direct intake of EPA and DHA. This hypothesis is supported by the fact that my ancestors likely consumed large quantities of fish, making it plausible that my genetic makeup is attuned to a diet that includes seafood as a means of sustaining cardiovascular health.
The Nutrigenomic Rationale for Pescatarian Cheat Meals
Given the potential genetic predisposition that ties my cardiovascular health to seafood, the inclusion of pescatarian “cheat meals” may be more than just a dietary indulgence — it could be a necessary adaptation to meet my body’s specific needs. While the idea of “cheating” on a vegan diet might seem counterproductive to some, it can be viewed as a personalized approach to nutrition, informed by both ancestral heritage and modern scientific insights.
Incorporating fish into an otherwise plant-based diet could provide the essential nutrients required to maintain healthy HDL levels without compromising the overall benefits of a vegan lifestyle. The key is balance — maintaining a primarily plant-based diet while strategically including fish to meet specific health goals. This approach aligns with the principles of nutrigenomics, which advocates for dietary choices tailored to an individual’s unique genetic profile.
Below I show one of my two pescatarian ‘cheat meals’ (the other is using a salmon patty in my burger recipe), where I surround a herring filet (packed in rapeseed oil) with my honey-glazed beets and carrots, Japanese purple yam, pickled garlic and pattypan squash, and red cabbage salad:
A Pragmatic Approach to Veganism
The journey to maintain a completely plant-based diet can be complex, especially when genetic factors come into play. Nutrigenomics offers a framework for understanding why certain individuals, particularly those with a genetic ancestry tied to sea-based diets, might require fish to maintain optimal health outcomes. While the idea of incorporating pescatarian meals into a vegan lifestyle may seem contradictory, it is ultimately a pragmatic approach that respects both the ethical motivations behind veganism and the biological realities of one’s genetic heritage.
For those like me, whose ancestry is intertwined with the sea, pescatarian cheat meals might not be a “sin” but rather a necessary compromise to achieve a higher standard of health — one that is informed by both science and tradition. In this light, the occasional inclusion of fish can be seen not as a failure of veganism, but as a personalized and intelligent adaptation to our unique genetic needs.
See Also:
No, Dietary Cholesterol is Not 10% of Your Blood Cholesterol: That’s Food Industry Funded Bullshit
