27:49 How do we cut through some of that, I guess we would say propaganda? Some of that marketing. What does the actual evidence show? You as a nutritional food expert what would you say about the importance of red meat for some people maybe not everybody but especially compared to these replacement foods if we even have the data on the replacement foods Well, there's a bit of data. The problem is that the way it's presented even in scientific literature is extremely reductionist. First of all the discussion is typically narrowed down to discussion about protein so they're saying that we need a protein transition but thereby they are ignoring all the other nutritional
28:39 factors that are present in food. It's not only about protein and if it is about protein, we need to think about protein quality. Not all proteins are the same if you have 100 grams of meats you have high-quality proteins that is easily digestible has the proper spectrum amino acids that you need. Proteins like cereal proteins for instance if you take 100 grams of cereal proteins well that's limited by the content some amino acids, especially lysine that are not sufficiently available. So it takes down your protein value and those two proteins are not comparable so even that is an issue but an even larger issue is that you're ignoring all the other nutrients now if you take a piece of meat It's an extremely nutrient dense food micronutrient dense food And why is that because in the end meat is muscle its animal muscle
29:32 What we need daily is to build our muscle. Muscle degrades and has to be built up all the time, so we need substantial amounts of food or nutrients to build those muscles and meat is very compatible with our needs and that's logical right? If you look at eggs and dairy, eggs and dairy are meant to offer nutrient-dense packages to offspring, they're designed to be nutritionally extremely valuable So it's no wonder that they're also very interesting foods for humans. Now, one can choose to drop to not eat those foods – that is an option and again if people want to do that for all sorts of reasons whether that is taste or religion or animal rights feel free to do so but have in mind that if you do that its not all that easy to cover those nutrients through plants only
30:29 Some of those nutrients are difficult to get through plants. There are options, you know we can supplement, you can combine foods, you can combine beans and cereals which improves your protein quality values there things you can do but you need a certain amount of nutritional awareness to do that You need to be able to buy the ingredients you require and it may not be for everybody Nutrition is a very individual matter some of the compounds that you find in plants will need to be converted in the human body to become a bioactive molecule. Think about carotene, it's an orange pigment that you find in fruits and vegetables but you need to convert it into vitamin A in your body whereas if you obtain from animal foods its already pre-converted. And this is just one example there are several compounds like that
31:24 And not all people do those conversions well. It varies very much from one individual to another, so that explains probably also why some people are able to apparently thrive on a vegan diet and whereas others run into problems because of that individual variation. So to summarize you can try to eliminate those foods from your diet but you have to be very careful and conscious of what you're doing and replace what you lose there sources, valuable sources of very bioavailable nutrients and then you have to match those. Now that being said there is an argument also to reduce animal source foods to decrease the risk on chronic disease That's an argument you often hear in defense of those people wanting to decrease or even eliminate livestock agriculture because they create chronic disease they will admit
32:19 Well, maybe not always but let's say probably most cases they will admit that there are valuable nutrients in animal source foods. But then they'll say well maybe but we can get those with supplements and then we will have less chronic disease now the science there is it's complicated and why is it complicated because you have various studies showing different things Saturated fat is a typical example for instance. People have long claimed that saturated fat causes heart disease, but if you look at all the evidence if you look at the mental analysis status nowadays that association is by far not so clear as I said and it may even not exist. Saturated fat also is a group of very different molecules we have saturated fatty acids they can be all sorts of different molecules with different health effects individual susceptibility plays
33:13 people respond differently to fat saturated fat and then the dietary context matters quite a bit. Red meat contains heme iron, okay? Now that's a very good nutrient because there is a lot of iron deficiency even in the western populations but we have considerable substantial amounts especially women that are iron deficient in the west, in the US, in Europe not only in the global south and heme iron which is a very bioavailable form iron in red meat is therefore very beneficial and is a good reason to eat red meat. However, some people
33:53 because of their, again individual status accumulate iron. And if you accumulate iron that is a risk factor and then you may have a problem so if you're the kind of person that accumulates iron and you can see it in your blood values well then you better be careful with meat If you have too little iron than its an excellent food So that shows you that it's very individual aspect and that on a population basis, we should be very careful with giving blanket recommendations like that. Yeah, I appreciate the nuanced look at it. Anecdotally, I know people who survive on a vegan diet...I wouldn't say they thrive if they get through the day but they don't seem particularly strong or robust and there's probably something to say about the brain-gut connection as well and people who are nutrient deficient suffer from brain fog