Are the Dietary Guidelines making us all fat and sick?!
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- Опубліковано 15 чер 2024
- We have an epidemic of obesity and type 2 diabetes on our hands. Are the Dietary Guidelines responsible? Is it time to try something else? What needs to change to address this urgent problem?
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References:
1-www.niddk.nih.gov/health-info...
2-www.cdc.gov/diabetes/statisti...
3-www.ncbi.nlm.nih.gov/pmc/arti...
4-www.cdc.gov/mmwr/preview/mmwr... death 5-www.prb.org/resources/u-s-tre...
6-
www.dietaryguidelines.gov/sit... (Figure 1-6, page 30)
7-www.ncbi.nlm.nih.gov/pmc/arti...
8-www.nature.com/articles/1601989
9-www.sciencedirect.com/science...
10-www.sciencedirect.com/science...
11-www.sciencedirect.com/science...
12-www.mdpi.com/2072-6643/14/8/1545
13-www.ahajournals.org/doi/full/...
14-www.sciencedirect.com/science...
15-www.liebertpub.com/doi/abs/10...
16-www.sciencedirect.com/science...
17-www.ncbi.nlm.nih.gov/pmc/arti...
18-academic.oup.com/ajcn/article...
www.jacc.org/doi/full/10.1016...
19-healthland.time.com/2011/06/0...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 An epidemic of obesity
1:55 Is everyone getting sicker?
3:00 Do people follow the guidelines?
4:58 Are the guidelines health-promoting?
8:55 Time to ditch the guidelines?
10:10 What the guidelines get wrong
10:58 Does one size fit all?
I think because we have developed such fantastic food and beverage concoctions we have come to regard eating and drinking as entertainment, rather than sustenance. Our work, travel, and entertainment options have also made us inactive. What is most needed right now is a massive effort to teach and train ourselves with self-discipline and restraint.
We have always been eating and drinking for pleasure - that's how we biologically work. Our brain only cares about immediate pleasure, because it's silly and thinks that if something feels good immediately - it is for sure healthy for us;
while our brain doesn't really like things that don't give immediate pleasure (eating healthier food, exerciese, getting enough sleep), so it kinda puts us into preservation mode, so we avoid doing these actually benefical things.
But the thing is that by the years we humans have developed better critical thinking (prefrontal cortex), so we don't have to be slaves of what our brain tells us - or our instincts.
People just need to be able to identify quality and learn how to cook. What is restraint and discipline going to do, if you problem is lack of education. Healthy food is tasty food, people don't even realise that, they have themselves convinced, shit food tastes good, when obviously it tastes shit
@Rejhan It has a lot to do with the food companies themselves.Selling shit everywhere
If self-discipline and restraint were ever* going to work, they would have worked by now.
* And I do mean ever: can you name one public health crisis in history that was solved through self-discipline and restraint?
@@TasteOfButterfliesI think one part of the problem here is that food does exactly what we want it to. To not feel or process our emotions.
Another big problem with the guidelines is how corporations use them in their marketing. For a long time, I thought Sun Chips and veggie straws were healthy options 😂
Cereal too, I think a lot of people still think cereal is healthy despite every bowl having 25g of added sugar per bowl
How bout whole-wheat bread? Is it healthy or better to look for an alternative?
@@stephx9759 depends on the amount of added sugar in that bread. Highly recommend you look at sprouted grain breads that are better than whole wheat.
Precisely. The foods that are unhealthy now, were deemed healthy 30 years ago. And now we’re reaping what’s been sewn.
@@flamingaroow59
That’s how it’s advertised.
Great video! This statement resonated with me: "The problem is not knowing what to do- it's doing what we know!" Application and adherence. 😊
I was going to say the same!! The problem is doing what we know.
Your point is well taken and I agree, but some folk do need guidance. Why can’t that guidance be the best in class, and not influenced by lobbyists
Love your videos. I have an overarching question for the healthcare community. I don’t mean this as an insult, just an observation. When I go to the doctors office, the hospital, to give blood, etc., and I run into healthcare professionals, many look overweight and out of shape, not healthy. At what point do we stop blaming the public for being confused on health advice if the people giving the advice are unhealthy? I know it is a bit unlike any other profession, so I want to give as much grace as I can. However, would you go to a CPA who messed up his own taxes? Would you go to a lawyer that is in jail? Would you go to a poor financial advisor? It is frustrating to be told to do something by an industry that isn't following its own advice.
confusion on nutrition is rampant among the medical profession as well. it's a society-wide problem
It's not just confusion among medical professionals, but that is certainly a large part of it. Many healthcare professionals know very well what they should be doing, but choose otherwise. For example, I don't think there is a doctor (or anyone really) out there who would tell you smoking is healthy, but there are obviously some who smoke. Overall though, I agree it is difficult to be told to do certain things when the people telling you are clearly not following them either.
I come from a family of medical professionals, (3 siblings and 2 parents), I studied law, and all of them smoke, drink alcohol occasionally, have a diet that is high in refined carbohydrates (except my mother, who had to stop after becoming diabetic), and rarely exercise, while I go above and beyond what the guidelines recommend for diet and exercise, don't smoke nor drink, and have much better health than them as a result. None of them would tell you with a straight face that they do all those things because they think it's healthy and that I should be managing my health in the way they manage theirs. They will, however, provide me with valuable medical advice when asked for it, and I would trust them with my life (and not just because they're family, they actually are good at what they do).
What's even more ironic and absurd is that in many of these doctors offices or hospitals there are tons of soda pop and vending machines also I do Uber each delivery so I deliver all the time to hospitals and doctors offices and they're not ordering salads in those cases so we're talking I'll take five pizzas and hot wings and lasagna to a doctor's office because they're having a pizza party so yeah they're not even following their own guidelines in most cases
People have their vices. You know what Mark Twain said, never trust a man without one. 😜 Secondly, I do see your point, but we shouldn’t judge the knowledge one contains in the manner you describe. Sometimes people are their worst enemy but can excel at helping others-it’s part of the human condition. Random thought; one of the most amazing physicists ever, couldn’t move or speak; Steven Hawking!
I'm fortunate that I get to work with a program that provides nutrition education to underserved populations. Since I'm the nutrition student, I get to analyze the data in their diet recalls and their attitudes toward food and everything you said is 100% on point. Since the USDA funds and manages our program we use their guidelines in our curriculum. Everything that you have said is 100% on point. When we can actually get people to come to our classes, they learn so much and see such a big improvement in their attitude towards food and their health. Also, we have had such a great response with the switch from the pyramid to MyPlate. Thanks again!
So appreciate your channel! Here is the primary problem with the guidelines IMHO: they appear to be afraid of calling out industries like cereals and soda companies that are a large source of added sugars. The guidelines are so vague that I could believe I am following them by switching from Pepsi to Coca Cola because Pepsi has 41 grams of added sugar and Coca Cola only has 39 grams or I could switch from Apple Jacks cereal (13gms) to Lucky Charms (12 gms) because Lucky Charms has less added sugars....because the guidelines say "choose packaged foods that have less or no added sugar." If the government really wanted to make a difference there would be repeated Public Service Announcements during prime time and during children shows explaining healthier choices instead, they allow constant barrage of advertisements about unhealthy choices such as soda, fast food, and breakfast foods loaded with sugar. Also need to address ultra processed foods to the public because most people do not know what is really happening to their foods and how the only nutrition left in most processed foods is the nutrients/vitamins added back in after processing.
Yes and why is it still legal to advertise alcohol?
I can show you photos of myself on a diet of refined processed foods for 40 years and a diet based around the US guidelines for just 8 months. The difference is staggering. I was forced into it after heart bypass surgery and obesity.
You are bang on the money....people are just not following the guidelines. After 8 months I lost 8 inches off my waist and my sweaters were in small size compared to XXL. Cut out junk food and you are on a winner because you have no other choice than to up your veg, fruit, legumes, grains, nuts/seeds and non processed animal foods although I limit those now.
It seems to me that any time you go from an uncontrolled, unconscious way of eating, to a controlled, conscious way of eating, you will improve your health. Whether you try low carb, low fat, or just a balanced diet, being aware of what you eat will make you eat healthier.
I agree.
100%. People let perfect get in the way of improvement. It's hard to know the optimal diet, but we certainly know what doesn't work. Sedentary lifestyle and highly processed food. Avoid those and you're probably going to be fine.
This is going to be a video I send people to. All friggin over I hear that sentiment and the people echoing it don't even know where to look to find advice based on the recommendations.
The worst offenders are the meat-keto folks. I have bitten my tongue so much at work it is amazing it is still attached.
Exactly. The keto crowd puts the supposed failure of the dietary guidelines at the top of their justification list even though they have no understanding of any of what Dr. Gil describes.
Always brightens my day when there's a new Gil video!
You mentioned a list of other factors (cultural, societal, etc.) that affect our attitudes toward diet, but left out the one that I think is the main cause for our decline in health: economics. Our economy is not set up to provide the best mix of goods and services that will result in positive outcomes for the greatest number of people. Our economy is designed and structured to provide the greatest return on the investments of the richest few, at the expense of everything else, including our overall health. Just look at where these guidelines originate: The Food and Nutrition Service, which was created to address the problem of hunger, not nutrition, and it's part of the Department of Agriculture, which has as its main mission the promotion and development of the agriculture industry. Over my lifetime I have seen the decimation of the family farmer and the craft food industry as the result of the consolidation of agriculture business into a smaller and more powerful number of mega-corporations, all with the full support and encouragement of the USDA.
Here are the USDA's priorities from their website: 1, advancing racial justice, equity, and opportunity, 2. addressing climate change, 3. tackling food and nutrition insecurity, and 4. more, better, and new market opportunities. I don't see promoting a healthy diet anywhere in there. Here's how Wikipedia describes the USDA: "It aims to meet the needs of commercial farming and livestock food production, promotes agricultural trade and production, works to assure food safety, protects natural resources, fosters rural communities and works to end hunger in the United States and internationally." Nowhere does it mention promoting healthy eating.
Why do so many people have a hard time adhering to the guidelines? Have you considered that we are constantly bombarded with advertising influencing us to buy processed foods loaded with simple carbohydrates and added sugar, whereas the promotion of healthy eating is left to public service announcements with a fraction of the budget?
Our declining health and increasing obesity are not the result of bad guidelines, or from people not following the guidelines. Our poor health and massive obesity are the result of an economic system that allows the consolidation of industry into oligarchy, and which promotes profit over all other outcomes. When I was a kid we had a capitalist economy, but we didn't have the same problems at the level we do now. What changed? We removed the controls and regulations that were in place to prevent the consolidation of power and money into the hands of a shrinking number of elites. Except for this tiny number of individuals who have seen their wealth skyrocket, it has resulted in worse outcomes in every aspect of life for everyone.
Shorter thesis:
It's not my fault! I'm a victim!
@@Randsurfer Apparently you missed the word "we" in the sentence after "What changed?"
@@sambolino44 "We" is the plural of "I". Your thesis is still victim whining.
A couple of other factors that might contribute:
1) With the rise of dual income and single parent household, homemade meals (especially from scratch) are less common and the skills to prepare them aren't being taught by parent (or school - what school actually teaches a real home-ec class anymore).
2) It seems like work hours have generally increased, leaving little time or energy for home-cooked meals or nutritional planning. In what time is available, other things are prioritized.
@@Randsurfer And yours is an ad hominem fallacy. You have no thesis, so you attack me personally instead of offering a counter argument.
Dr. Gil, could you please make a video reviewing the science that connects chronic hypertension and sodium/salt consumption? There are conflicting views online about this. One doctor is even consuming more than 5 grams of sodium per day, and claiming that it doesn't raise blood pressure in healthy individuals.
Thanks!
ua-cam.com/video/b_Fu-dwHA0M/v-deo.html
Aren't we lucky to have a smart guy like Gil in this community who sorts through the research and helps us understand the bigger picture of all this sometimes confusing area of research known as nutrition science
there are many vocal experts who sort through research and reach different conclusions. They are good to listen to if you contrast them and check primary references. If we do not want to be misled we have to do the research ourselves.
@@lachlanscanlan5621I trust him
What all good diets generally agree on is eating a majority of single ingredient whole foods and avoiding refined sugar and processed foods. The rest is going to be trial and error on an individual basis. I have a hard time with certain leafy greens. But that is only personal for me. Changing habits away from refined sugars and processed foods is half the battle for most.
Thank you Gil for all your great informative video's.
First I love your videos, so keep doing those! I would never be so crass as to tell other people how to lose weight, but I will relate how I did. I am a 70 rear old 6 foot male in good physical shape as I enjoy a daily session on the treadmill. In the last 12 years I switched from eating a diet with lots of junk and processed foods to a Whole Food Plant Based Diet and in the process I went from 310 down to 190 pounds and kept it off. I have gotten blood work over the years and it went from really awful to quite good and stays there. I eat lots of starches like potatoes and rice, beans, tons of veggies and some fruit, no meat, no dairy. Basically nothing derived from an animal. Will everyone be able to follow this? Probably not, but there are lots of folks out there doing as I do and it works for them.
I am amazed that you have not gained weight with all those starches. Most people would.
@@alexr6114 Thanks for your comment! I definitely do not avoid the starches or Complex Carbs in my approach. I had a big bowl of vegetables along with a big salad this morning. This afternoon I'll likely have my normal big bowl of a variety of Potatoes, about 2 pounds usually and another leafy green salad. All those Carbs are perfect for my 30 minutes on the treadmill, and will help me lose another 10 pounds. It works for me. I also note that I am not hungry eating this way which was a feature of all the other crap diets I tried!I fully credit the diet rather than the treadmill for my weight loss. I am a big fan of Chef AJ and Dr. John McDougall. Best of luck!
@@gb7168 Stop making sense, WG :) In our modern times, that's frowned on.
Did you live through the reign of huckster Gary Taubes and his sidekick Attia?
@@gb7168 He also talked a gullible bilionaire into funding a research experiment. His own experiment failed to prove his theories.
@@gb7168 ...and garnered lots of fame and profit and ultra devoted fans back then, 10 years or so ago. Almost everybody was quoting his GCBC 'epic tome', filled with nothing but cherry picked studies and mechanistic arguments. Oh, and "look at all the references he has in his book!" It's a great history of how "the science" can go astray and be very misleading.
He was once on a daytime tv show and was challenged to take a lipid panel. He refused, then made a lame excuse. His whole book is about insulin, yet he never once mentioned insulinogenic proteins.
Still, if going Very Low Carb resulted in consuming fewer calorties, people did lose weight but then credited the nonsense theory.
Yet his sidekick Attia also espoused that calories don't matter at all, but somehow is highly regarded now, years later. I don't yet know why that can be.
I appreciate how you untangle these false assumptions and correlations. Thanks Dr. Gil for making these videos!
You always make sense! Why I love this channel 🙂♥
I used to live only a few blocks from work and road my bike to work in the summer. My boss hated it. He thought it would make me too tired and he didn't like me parking it next to the building. It "didn't look right."
Lol! Honestly? I believe he equated bike riding to poverty. His big ass truck, car, and belly just couldn't get it.
yes, cultural issue. I did a clinical rotation in Germany during med school and I´ll never forget seeing the Dpt Chief come to work on a bicycle. Really opened my eyes
Excellent summary - a great shame that the media spend very little time reporting the facts about this.
Another great video! Dr. Gil, do we know if the decreases in cholesterol and blood pressure are due to lifestyle medicine or pharmaceutical medicine? I'm guessing mostly pharmaceuticals with a little bit of lifestyle, but (per your advice!) I don't want to assume... Amazing channel, definitely my fav on UA-cam. Keep the excellent content coming ⭐
That would assume that most people are being put on medications relatively early in life. I doubt that’s the case. People don’t generally start taking such medications until their health is already in decline. Long-term dietary change is going to have far greater health significance than pharmaceuticals which are largely Band-aids for the sick.
I want to know this as well. I was surprised the numbers have gone down so much, especially with increases in Type 2 diabetes. I'll have to listen to the video again, but I'm also curious if mortality has gone down as well.
Good to see you again, Doc! 😊
Thanks for another great video!
Dr. Carvalho, Thank you, Thank you, Thank you!
I'm so grateful for your channel. You heard of superfood, your channel is superdata. Unlike food, your ultra processed highly refined information leads to my choices of healing, longevity and health. Thank you my friend
As always. Great video!
I adhered to the guidelines strictly for 2 years and gained 30lbs and my lipid panel went ridiculously out of control. They definitely don’t work for me, but I make no claim as to what other people should do. I just caution against monolithic application of averaged results.
yes, I have no trouble believing this. I think this is a good example of where personalization would come in to find a pattern that you find more satiating on a per calorie basis (while still minding long term health)
too many calories, not the guide
The guidelines work for very few people. How can anyone believe that most whole grain breads are substantially more nutritious than any bread made with white flour? Hybridized grains are one step away from being the same as table sugar. Is it any wonder then almost all breads and starchy foods make people overweight and sick? Ancient grains are more nutritious, but they are so expensive that very few Americans can afford them. Anything made with grains should only be consumed in small doses and then only if people cannot afford more nutritious foods or foods that can be consumed without refrigeration in the case of refugees or emergency situations. Eating most grains stimulates hunger. Eating lean protein lasts far longer than strachy foods. Is it any wonder that most westerners are overweight and depressed on a diet of nutritionally empty whole wheat grains?
@@alexr6114Most, but not all, Americans. For example, I'm very thin, but ancient, or even reasonably old, grains take upwards of an hour to cook. Farro: 30 minutes without presoaking? Lie. We are starving. We eat snacks while it's cooking. 🙄
Of course. The US recommends 60% carbs. That's a sumo diet. We underrecommend fat. 30% is too low. Not keto, just sensibly increased by 10 points.
Thanks
Great video! Society, adherence to healthy lifestyles certainly has been a challenge. This is true, as you point out, of nutrition, exercise, alcohol consumption, or even smoking. I wonder what role mental health plays in adherence? I believe it is widely understood all of these things that are not healthy and yet we end up indulging in them. What roll does stress play in adherence? Our populations with lower stress have higher adherence?
Thanks for another fantastic video. I have been a regular viewer since the sixth video you posted and have learned a lot. I appreciate all the hard work you have put into this channel.
dang. I don't even remember which one that was!! :)
Great video as always.
Its not the guidelines that is the problem, its people not following them.
The quality of food is terrible in the US, dare I say the whole Americas.
Your objectivity is refreshing and reasonable. Sadly, this approach is very unpopular when instead it should be used across all disciplines by all people.
I know the recommended dietary guidelines don't work for me. If I consume carbs (especially refined) in any meaningful quantity I get uncontrollable cravings that led to massive binges and excessive heartburn. A year ago the only carbs I ate came from green beans and I still got those uncontrollable cravings about twice a week. Call me weak if you want. Now I finally have appetite control by deleting sugar and carbs from my diet. When I shared my results with my dietician she immediately recommended I go back to eating 180-240 g of healthy carbs per day without batting an eye. It's easy to lose faith in the system when it doesn't listen to the patients and instead listens to industry lobby groups to decide what the dietary guidelines should be. At least two thirds of the stuff sold in grocery stores shouldn't be considered fit for prolonged human consumption.
Always have to commend Gil for his rationality and granting of the benefit of the doubt with people espousing the view he is challenging here. In my experience, talking to people who claim to believe this, they appear to have an ulterior motive for doing so. For example, it's a cornerstone of the author Nina Teicholz's story but there's no way she doesn't understand the rebuttal to the claim. Anyone with a high school understanding of logic cannot believe the claim after seeing the stellar explanation in this video. After talking online to people holding the view, and using very similar arguments to explain why it's not true, it's clear to me that they aren't interested in changing their view because it's fundamental to their belief. You can't reason someone out of a belief they didn't reason themself into unfortunately.
It's a question of honesty tbh, anyone still perpetuating the view that the specific foods and quantities in the guidelines are making us fat and unhealthy isn't being honest or has very little critical thinking skills.
Thank you! 💚🙏
great video once again
Hi Gil, would you he so kind as to do a review of the WHO's latest report on Artificial Sweeteners?
I am just confused because i always thought we didn't have strong enough evidence to stop the consumption of Artificial Sweeteners, and yet WHO is arguing against them
Would love a professional's take on this
I've always done my own cooking and had a pretty good diet with lots of fruits and veggies, whole grains, olive oil. No soda, fast food or processed foods. My doctor told me not to worry about my high cholesterol because my HDL was high. She said it was so high I'd never have a heart attack. Don't worry about eating fats, you'll never had a heart attack. She was wrong.
If I had known the info you share in your videos I might not be dealing with the heart issues I have now.
My beef with guidelines is the frequency of eating. After years of IF and TRE, I couldn't imagine myself going back to three meals plus two snacks a day.
PS regarding physical activity, the guidelines are far from perfect. Too little attention to resistance training and too much on aerobic/cardio, which in many people causes more hunger.
That's because general guidelines are not exactly about the top advice in health, but a complex equation between the ideal health practices versus what is feasible for most people. In many studies in health they discuss the line "this discover is great, but is too radical for most folks to adopt. "
Public guidelines are a way to help most people maintain general health, but for those looking for the best health outcomes possible more professional advice is required.
@@stefanisilva2493 but there is the issue. The guidelines should be the ideal. Not say, 10% of calories is ok to get from added sugar or some bs because people like processed food and sugar so much.
It is like your teacher not giving you all the important information because most students don't learn much anyway and usually only just pass the test.
How about they create 2 categories "Evidence-Based Dietary Guidelines" and "Political and Economic Influenced Dietary Guidelines"
Why do you think you know better....
Cardio is a necessity.... same can't be said about strength training... Despite the fact the latter is really important for muscle preservation....
Cardio has effect on heart, brain and overall health..it actually reduces the risk of cvd and many other diseases...
That's like the bare minimum you can do for your health...so that's what they recommend....
That's especially important for those of us who are really really busy .. I have to study for 14-16 hours a day... But I still wanna take care of my body by the doing the minimum amount of work .. something is better than nothing afterall
@@scienceislove2014 I know better because I've seen the effects on my body. Cardio => hunger, HIIT => clear improvement on my performance. As for resistance training, just watch any video from Peter Attia.
Also, we have a really warped idea of portion size.
Love your medical roots and scientific vision as my wife is coeliac and has Diverticular Disease is 72 years old and avoids all forms of fibre like the plague however is now under the control of a top gastroenterologist, has had a colonoscopy soon to be followed by the Colon Transit test when they see how fast your colo transit is in real life.
To complicate it she has Coeliac Disease. Looking forward to seeing how her GP gives my wife support and whether or not she clings to the habits of a lifetime or does allow the doctors bring about improvement.
I am an engineer and can understand that my wife has diarrhoea and constipation simultaneously however she faile to accept this. Do you have words of wisdom
hi, we started publishing content on GI disorders last year, we have a few videos on fiber "intolerance" and a recent large video on IBS covering some related Qs and will release more ASAP
The biggest problem I see with the guidelines is the difficulty that many people will have in implementing them. Specifically, the vast, vast majority of food in any super market (the middle aisles) is ultra-processed food, and this is also the least expensive food and the easiest food to prepare and consume. If fresh fruit, vegetables, whole grains and lean meats were at least less expensive, and the markets did were not saturated with garbage, people, I believe, would naturally eat better. I am fortunate to be able to afford to eat well, not everyone can in this day and age.
I wish I had more energy to prepare more healthy food. I will say that some ultra-processed food is better than others, and I'd love to see a video on this.
Gil did a video on how cheap it is to eat healthy. I don't think that is it at all. The same people who try and make this argument have no problem in consuming all sorts of meat. I do agree that the availability of the food is a big issue with many people. It's hard to extract yourself from an environment and/or make good food choices when you are surrounded by food everywhere and it's ultra processed. It's not as if you can go through McDonald's and get a side order of broccoli which doesn't taste anywhere near as good as those greasy fries to many people.
I know at the local Walmart in southern Ohio people adhere to guidelines to a T. Those carts are overflowing with beans, whole grains, kale and beets.
Dr. Gil, you are amazing picking up those comments on the internet where they connect the wrong dots, [Myth: people are following SAD}, I believe people's life styles and having to work 2 and some to 3 jobs, some long hours and the expansion of ready made food/restaurants/ bag foods and not having time to exercise or even know what is SAD, is the reason for the obesity epidemic in US; [Another myth you talked about " people eating more processed food , more carbs, because SAD recommended less saturated fat. you are so clear headed in science.
Regarding the topic of the video, wanted to mention, in case if someone didn't know, the thing that people who say such thing as: "Government organizations keep producing dietary guidelines and people keep getting sicker, therefore the guidelines CAUSE people to get sicker" are commiting is, what is called, "false causality logical fallacy" - It is when you presumed that a real or perceived relationship between things means that one is the cause of the other.
Many people confuse correlation (things happening together or in sequence) for causation (that one thing actually causes the other to happen). Sometimes correlation is coincidental, or it may be attributable to a common cause.
To not commit such or other fallacies we need to learn critical thinking skills and rationality.
Thank you for the video! 👍🏻
People are people's problems. No one listens to what they are told. Go to school, save money, get rich, exercise,....no one listening.
There is no ‘one size fits all.’
@@Jones607 when it comes to diet, absolutely agree. No one exact diet. Some people are vegan, others hate plants, other have health issues, some have had bariatric / bypass surgery, others have cancer or autoimmune or genetic variations,.... But in the end, people are still their own worse enemy. People don't listen to best advice even when it is specific to their specific and special needs based on a totality of evidence at the time. Some things are basic to everyone. Don't smoke, vape, drink alcohol, soda pop, street drugs,,... But look at the sales of those products, unbelievable.
I'm in Eastern EU and i think we have the worst health in the EU. However we don't have the rates of obesity the US has mainly, i think, due to the fact that we are poorer.
But it was noticeable the more our industry and buying power increased the more junk food people started to eat instead of the traditional cuisine we have.
People started working longer hours and ordering takeaways due to lack of time and the junk food industry developed.
But there is a general trend in the EU towards more plant based diet and I've seen a LOT of plant based restaurants spring up, especially in our tourist cities, and people planting and growing their own healthy foods (which I'm also interested in).
There's also a cultural aspect: we have lent rooted in Easter Christian Orthodox tradition which has people basically fasting throughout the year (though i can't tell you what percentage of the population adheres to it, certainly the orlder generations do more).
Great content! Can you make a video on curcumin's effect on psychiatric conditions?
The problem is refined carbs. they contribute enormously to insulin resistance. Most westerners eat way too many with every meal.
Main problem I see here in the Netherlands and in Germany are the extremely high costs for REAL FOOD, meaning UNPROCESSED fruits and vegetables combined with the extreme low prices for Industry made drinks, snacks and meals. E
Nowadays even in the media there are a lot of home cooked recipes following the Industry way by badly overprocessing natural products and turning it into long-term health problems. That's a way of loosing taste and culture.
We need more intelligent political choices to do better.😊
Definitely more obesity in Europe now vs a decade ago. It's a big problem.
The committee that creates the guidelines is full of people with financial conflicts of interest. Nina Teicholz has talked about this.
Even if that were true (and I'm not saying it is or not), it doesn't make anything in this video less true.
Most of what Nina says however is untrue
The USDA guidelines also say that sugar in moderation is OK... what the heck does that mean?
Hi Dr Gil, thanks for your hard work in chasing the facts. My question is about sodium intake - I follow a plant based diet, but have difficulty adhering to the USDA salt recommendations. I have read studies that seem to go against the guidelines to lower salt intake such as "Sodium intake, life expectancy, and all-cause mortality"
( Franz H Messerli et al) I wonder if the problem with salt is by association with the unhealthy foods with which it is often associated - ultraprocessed foods, processed meats etc. ?
hi, we've had a video in the works on this FAQ for a long time, hopefully we can finalize soon :)
I think the problem is the unhealthy foods that are salted. If you took out all the salt in the SAD diet, it would be just as unhealthy. If you add a teaspoon of salt to a healthy plant based diet, I don't think it will be any less healthy.
Can you explain why a plant based diet causes you sodium problems? Are you adding salt, soy sauce, etc?
I’ve seen a documentary where one part of it was showing a country(I don‘t know which one) mandate warning sings on food high in sugar, high in salt and I think high in saturated fat. The question though is if it keeps most people from buying those foods.
Many doctors on UA-cam are saying no grains, no dairy. We don't need any of these. I don't agree but they are doctors. One doctor says dairy = scary. What do you think?
don't focus on what people say, focus on the evidence they show to back it up ;)
I’m curious regarding the chart for average cholesterol showing the drop over the decades. Is this impacted by the increase in the use of cholesterol lowering medications? My question more specifically being is this somebody’s natural cholesterol based on diet & lifestyle or their cholesterol reported after they’ve been on medication which I’m thinking the use of may have also increased over the decades.
When we want to dine out, cuisine and ambience are rarely a factor. There is usually an in depth discussion on which place meets the USDA guidelines. That’s why In N Out burger is always busy.
🤪
Please cover the mood shift and depression and related to PMS? Can food be the problem to catalyze the hormonal issue. Is there a diet guidelines to minimize the mental affect of PMS.
"I eat a dozen donuts and McDonald's every day. Dam you, guidelines."
- America
The one size fits all point is the most common problem in health. A new drug comes out that's statistically a few % better than the old one, but it's not the same people just a few % more, it's a different subset and many are no better or even worse off with the 'improved' drug. That's why we still use the old drugs - and have conflicting advice on pretty much everything. Nobody actually is 'the average person'.
Will you do a video on some of KenDBerryMD videos?
I feel like we are neglecting the fact of modernization and its affects on our lives. We have so many modern conveniences now, that exercise is seen as an extracurricular activity. However, before the personal automobile people couldn't make an excuse of not enough time in the day for exercise, because hust leaving the house to get food or have an income required "exercise." Also there was no technology, people didn't have television so they entertained themselves by doing other more physically demanding things. We take everything for granted, and even somethings we see as chores now such as doing the laundry required some physical exertion. Besides that healthy, whole foods are becoming a luxury as you can buy more processed foods for your money which is sad that people are forced to make the choice between say a bag of hyperpallatable ultra processed food that will last a week compared to a whole food that will last one meal.
Dr. Gil, have you looked into low FODMAP? I know that it is recommended with IBS, I’ve learned that at university. But I‘ve also read that it could be beneficial in chron‘s and autoimmune thyroiditis. So I was wondering if there is some research confirming that and if that is a topic you can cover in one of your videos.
see our IBS video from a couple weeks ago, goes into it in some detail
@@NutritionMadeSimple Ok, thank you.
does making smoothies (Bleending) destroy the effectiveness of the fruits or vegetables fiber you would put in there?
You mentioned Gary Taubes and the Food Pyramid.
Yes, My Plate replaced Food Pyramid but it is still a recommendation that prefers carbohydrates over fat. This means calories from carbohydrates should exceed calories from fat.
30% of total calories from is still the US Government "recommended daily value". And we're in that range of 30/55 fat to carbs and it shows.
The issue with consuming fats is that nearly all sources contain a non-negligible amount of saturated fats, which can quickly contribute in raising blood cholesterol, and increasing the size of plaques in your arteries. Legumes are basically the perfect food as the centerpiece of any meal.
@DrummerDucky you must be joking. Americans have waged war on saturated fat for decades.
In dairy we buy way more reduced or non-fat dairy products. Fake milk is huge.
Chicken is another staple and we buy mostly skinless white meat.
We consume industrial seed oils in place of lard and tallow because they are heart healthy, very low in saturated fat and cholesterol.
The SAD diet is probably more like 40 40 fat and carbs. Way too much fat. Even 30% is too high. 20% total fat should be the maximum and 10-15% or lower fat is ideal.
Legumes are good but grains are much better, at least for me.
The dietary guidelines shouldn’t have any animal products on them.
Wtf , way to restrictive for people to follow and whats the point
The guidelines also fail to provide alternatives to the food groups. For example, what to do if you can't consume grains, legumes, meat, and dairy? It leaves behind a gap for the population to figure out, and often times, the replacement food is highly processed.
I think the guidelines infographic MyPlate is the US is simple but maybe it should also include some basic things to avoid like refined sugars, refined starches, processed meats, alcohol, and tobacco. And maybe do an "alternatives" graphic replacing dairy, legumes, grains, and meat with suitable foods.
I personally gain weight, eat more and more often, and eventually get "sick" (dyslipidemia, hypoglycemia, hypertension) whenever I introduce WHOLE grains and legumes to my diet. But when I replace that food volume with greens, non starchy veg, pickles, tofu, and other fermented vegetables... then I bounce back to normal weight and biomarkers. I just don't think the guidelines would allow for this type of deep experimentation on an individual level.
Doctor, can you do a video on "The Eskimo Myth"?
On the same vein of dietary guidelines, what really gets me is when companies put “heart healthy” or something that implies that they are endorsed by some health organization but really the product is refined and full of sugar
Thjf6
High blood pressure has probably come down due to medications. It's pretty common for me to have a patient that needs 5 or 6 meds to adequately control their bp
Have you not thought about prescribing a better diet for them rather than lots of pills?
Asar Cadyn ummm yes.... I don't prescribe pills. I'm just commenting on what some people come to me with. I work with them to hopefully reduce the meds.
Controversial opinion maybe, but does it matter? I think the basic guidance is well understood. And with exercise the message is so simple and widely understood and yet people still often choose not to follow the advice. So long as it's a choice and people pay for their own health care, is it a problem? Countries with more state provision of health care, like here in the UK, the question becomes more difficult. Is it fair for people who follow the guidelines to subsidise the healthcare of those that don't? Maybe not, but then if those people die earlier could they actually be less of an economic burden?
I live by Loma Linda I started eating like them thru a class how to stop type2 diabetes it was not a diet just change of lifestyle it has worked wounders for me lost 80 pounds and fell great exercise now joined a gym just life changing it is just like this guidlines
You’re reference for number 6 which indicates how many people follow the guidelines has a link with 164 pages of material. Can you point this out to me please so I can look into it?
yes, good point. see Figure 1-6, page 30 for example. We added this to the description. Thank you
Random: What are your thoughts on Sea Moss?
Not sure that non-compliance is the biggest problem with public health. I researched the financial ties of those in the U.S.D.A. Who tell Us what to eat. Six of the eleven people on the advisory committee where on Dairy payroll. The guidelines now have a separate plate labeled "diary". I am certain that is just coincidental.
Aren't the guidelines being used by Big Good as their excuse to offer their nasty products? For example, in Australia we have a nasty drink named "Up & Go" that has a rating of 4.5/5.0 stars! All based on the guidelines. I'm pretty sure you have the same kind of Nasty products with high rates in the US. Starting with your range of Breakfast Cereals.
Is there anything in the guidelines saying that Doritos should not be eaten?
Well, environmental difference is huge between now and before! Also, way of life is different like stress or so…
What do you think about the ‘What the Health’ Docu?
What happened to the mic at 4:50?
Its all the added sugars and hyper processed foods that people are eating instead of healthy actual food, also more sedentary lifestyles
trans fat are the worse
There shouldn't be any recommendation for consumption of refined grains. You can have a very unhealthy meal and still be within the guidelines. You see this with school lunches. I think the recommendations could be simplified to "your diet should be made up overwhelmingly from unprocessed ingredients -meat, fish, vegetables, fruit - with processed and ultra process foods kept to a minimum." If we all ate like this, whether predominantly plant-based or keto, there would be huge health gains for nearly everyone.
Plain white wheat pasta or white rice with no added fat or oil and steamed vegetables is far better than bacon, eggs, and butter as far as I'm concerned
That you very much, Gil. I watch a lot of your videos after having been indoctrinated on the whole food-plant based diet science. Edit: I like your silver UA-cam award. 👍🏆
There are too many studies funded with “vested interests” issuing differing views. I had my body stats measured (height/weight) and was given a BMI of 36, 1 point over normal by a nurse who’s 4ft tall, 4ft wide.
IMO I’m slightly over weight (work in progress) but according to the nurse I’m clinically obese. I don’t drink alcohol/never smoked/never used drugs.
Recently I saw some info saying that Stevia was banned in the USA, because it’s carcinogenic. That was a blatant lie.
On both sides of the argument, we need to come up with a better measurement of our physical health.
Obesity can be caused by insulin sensitivity, due to too much cortisol in the body.
Yeah, you can't blame the guidelines when most people aren't following them. Good (and important) video, Doc
Aren’t the dietary guidelines influenced mainly by lobbyists of the biggest industries like meat and dairy at least in the USA.
The right diet for you is the one that you can stick to otherwise there's no point you just do yo-yo diet I generally think just eating well balanced diet staying away from sugar and refined processed foods and you're going to be 75% ahead of the game just doing that make your own food whole food so that you know what's in them and how it's prepared and if it comes in a box or if you can put it in the microwave you shouldn't be eating it or if it comes in a sealed bag you probably shouldn't be eating it I can remember when I was doing the keto diet and I would come home because you can't have chips cuz they're full of carbs so you can have pork rinds so I would come home even then tire bag of pork rinds but because there was no carbs on quote eating keto I'm on a diet but I just ate an entire effing bag of fried pork skins if you want to eat healthy then whole foods that you make yourself that don't come in bags that you have to rip open fresh as possible and you're going to do better than 90% of Americans
I can't imagine eating six to eleven servings of whole grain per day, as the USDA food pyramid suggests.
sir, watch the video, the pyramid was discontinued 12y ago...
@@NutritionMadeSimple oh I realize. Should have said "suggested."
Their serving sizes are too low in my opinion. 1 serving should be 400-500 calories of grain, not 100-150 calories.
I could easily eat 2000+ calories of whole grains in one day.
my view on the most people just don't like to be told what to do, then there those that just ignore anything the government says and finally the proportion of the population that cannot cook is things i seen with stuff like this.
Hello! Could you please do a video on veganism diet 😊and hashimotos
Junk food is the norm today from an early age. It's addictive. When you're older and you know you should eat differently it seems too daunting. So you go to the dr and get a pill for your food derived illnesses. Dr's never tell you to eat healthier. I was born in the 60s and we ate home cooked meals 95% or more of the time. I remember having McDonald's 2xs a year, driving too and from our grandparents house, they lived in another state. It was a real treat. Taco Bell once a year! A&W rootbeer drive up 2 times that I can remember. It's fast food, junk food, processed food, period. Eat real food, end of story.
Here's what I learned from watching an amalgamation of these types of videos: everything (except walnuts) is bad for you. Too much sugar, too much fat, too many carbs, too much starch. Everything is bad for you.
Eat a diversity of food whole foods close to their natural form as possible like salads lots of seafood and fish stay away from anything premade or pre packaged lifestyle diets don't work not in the long run you know why keita was so popular or still is popular with some people I tried keto and it sounds amazing you can get all the steak and all that eggs and all the bacon you want All the butter you can handle what they don't tell you is after a week of eggs and bacon and butter your sick of it you literally get sick of bacon you get tired of eating eggs every day and the diet is so restrictive those are really the only things you can eat so what winds up happening on keto is you just start skipping Mills and guess what you eat last lol lol lol you just wind up eating less calories which is the real reason why people lose weight on it in the beginning that is until their body metabolism adjusts and then all the sudden people hit a plateau and they can't lose any more weight even on keto ask anyone who's done keto it happens so just eat a well-balanced whole food diet you'll be okay and you'll be a lot healthier than the average American that just eats 80% junk food pre-packaged premade food trust me I see what people eat I do Uber deliveries and I also do Walmart deliveries so I see what you're all buying out there and what's your ordering and it's all garbage
If governments wanted more people to stick to their guidelines they would take away/reduce subsidies given to meat/dairy farmers and instead subsidize plant based farmers or something to incentivize people to buy more. They should also start taxing refined sugar products and processed foods more harshly
The most highly subsidised foods in the US are corn, wheat, soy and rice. Sugar is also indirectly subsidised.
i thought my speakers were going funny but your audio messes up half way
Is wholewheat bread considered wholegrains or refined grains?
100% whole wheat or whole rye? I'd say it's close, but it must contain yeast, sweetener for the yeast to consume and possibly some other ingredients.
Whole grains, but better to buy ones without any bad artificial ingredients and preservatives and that don't have a very long shelf life. Organic is even better.
Just supermarket wholegrain bread. The one I buy is one of the least bad with about 10 ingredients of which one is ‘sugar’. It has 1,4 grams of added sugar. I’ve seen other wholewheat breads with 4,5g added sugar and white bread with as high as 8 grams added.
You should make a video on Jordan Peterson because he's made crazy claims about carbs being bad
In his defense, in that context he is referring to his own personal battle with food sensitivities. Who am I to contradict him? I don't throw up after eating carbs.
Maybe it's time to find actual examples of what WORKS and not keep harping ad nauseum on what doesn't work. The sad truth seems to be that people already know what's bad for them but either shrug it off or cannot commit to change. I'm one who committed to change almost 8 years ago.
Study what got people to stop smoking! How to get through to sick people with lifestyle disease still appears to be a mystery to health coaches of all stripes.
Maybe look into addiction triggers and steps to breaking habits for starters.
Best adherence in the US? How about around Loma Linda? I don't think that veganism is any ideal, and I don't want to be vegan. But the people specifically in that area probably don't OVEREAT. But Mormons at large aren't the same.
I've never been overweight because I don't obsess about "tasty". I also don't think that the feeling of hunger is unbearable, it's just a feeling.
Loma Linda has had an ordinance in place for decades, banning tobacco and alcohol sales. This alone explains their health stats.
Also, Adventists are 80% female. Women tend to live longer. This also skews stats in their favor.
@@keithbarbaro7590 And what about the obesity rate, which is what I was in effect referring to?
@Individualati I'm not sure about their obesity. Loma Linda is known for longevity. But the Adventists invented cereal and continue to market it as healthy.
@@keithbarbaro7590 In another Blue Zone, Sardinia, they have wine daily, perhaps a glass or two with lunch and again with dinner. Japanese were not fat for generations on white *ultra processed* white rice. Same on the 1940s Kempner anti-diabetes diet of rice and sugar. Okinawans on yams. Some vegans, some carnivores... not fat if their calories were not excessive.
That's why I bristle about the hyper fixation on what people eat instead of primarily on how much they eat. VLC Paleos vs vegans and now there's Carnivores and on and on. No one can sell books or get many clicks by saying "stop eating so much all the time".