Cut the Calorie-Rich-And-Processed Foods
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- Опубліковано 12 кві 2020
- We have an uncanny ability to pick out the subtle distinctions in calorie density of foods, but only within the natural range. Processed food interferes with this ability, encouraging weight gain.
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A key insight I want to emphasize here is the concept of animal products as the ultimate processed food. Basically, all nutrition grows from the ground: seeds, sunlight, and soil. That’s where all our vitamins come from, all our minerals, all the protein (all the essential amino acids). The only reason there are essential amino acids in a steak is because the cow ate them all from plants. They’re essential-we can’t make them, and the animals can’t make them either. They have to eat plants to get them. But we can cut out the middlemoo and get nutrition directly from the Earth, and in doing so get all the phytonutrients and fiber that are lost when plants are processed through animals. Even ultraprocessed junk foods may have a tiny bit of fiber still left, but all is lost when plants are ultra-ultraprocessed through animals.
Having said that, there was also a big jump in what one would traditionally think of as processed foods, and that’s the video we turn to next: The Role of Processed Foods in the Obesity Epidemic (nutritionfacts.org/video/the-r....
We’re making our way through a series on the cause of the obesity epidemic. So far, we’ve looked at exercise (The Role of Diet vs. Exercise in the Obesity Epidemic (nutritionfacts.org/video/the-r...) and genes (The Role of Genes in the Obesity Epidemic (nutritionfacts.org/topics/the..., The Thrifty Gene Theory: Survival of the Fattest(nutritionfacts.org/video/the-t.... But really, it’s the food.
If you’re familiar with my work, you know that I recommend eating a variety of whole plant foods, as close to the way nature intended. I capture this in my Daily Dozen Checklist, which you can download for free here (nutritionfacts.org/daily-doze..., or get the free app on iTunes (itunes.apple.com/us/app/dr.-g...) and Android (play.google.com/store/apps/de.... You will see that there’s also an option for those looking to lose weight: my new 21 Tweaks. But before you go checking them off, be sure to read about the science behind the checklist in How Not to Diet (nutritionfacts.org/how-not-to.... Get it for FREE at your local public library (but if you do choose to purchase it, note that all proceeds from all of my books go to charity.)
2022 Update - You might be interested in my new video Ultra-Processed Junk Food Put to the Test. nutritionfacts.org/video/ultr...
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Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/cut-.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
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If you’re familiar with my work, you know that I recommend eating a variety of whole plant foods, as close to the way nature intended. I capture this in my Daily Dozen Checklist, which you can download for free at nutritionfacts.org/daily-dozen-challenge, or get the free app on iTunes and Android (Dr. Greger's Daily Dozen). You will see that there’s also an option for those looking to lose weight: my new 21 Tweaks. But before you go checking them off, be sure to read about the science behind the checklist in How Not to Diet. Get it for FREE at your local public library (but if you do choose to purchase it, note that all proceeds from all of my books go to charity.)
Why is it that I always get a cold when I eat fewer calories for a week or two?
Dear Dr Greger I don't see any studies on hipo thyroidism
I am addicted to beans (azuki) with a little salt & olive oil and could easily over-eat. how do you explain that?
@@zbridgjpxupzm craving for minerals in the salt? Put even more salt on top. That will stop you from overeating. 😂
@@kateonthecob486 About your cold, you probably don't have a very strong immune system, and reducing calories lowers your defenses, causing you to get sick more easily, perhaps?
CRAP = Calorie Rich and Processed food. I love this acronym!
The animals eating from garbage reference😂😂😂 is so sad and funny the reference is pure gold
Before WFPB became my way of life I might eat a salad twice a month. NOW I crave greens and will have some twice or more every single day. Love the new life and health!
Every night at 2 AM I wake up, walk past the Oreos and ice cream, and stuff my face with broccoli.
Wow, i guess that was how managed to lose my fat by going back to my Chinese roots and simply eat rice+veggies and soup minus the animal products. Saved me a ton of money on food bill too.
Ima Purnomo
I always joke I must be part Asian (not even close) b/c I love white rice esp basmati. It’s my comfort food. I can easily eat vegan sushi or miso soup w/mushrooms and a few veg for breakfast. Cant do sweet in the morning. My weight and husband’s has settled like yours almost too low. LOL! My husb laughs when out w/friends for Thai and his vegan (no/low oil) stir fry is **gasp** full of carbs like rice and carrots etc. and he enjoys bakery made 100% whole grain bread few nights a week w/a great plant based bowl! He’s healthier then all of them and he’s much older! Good healthy bread is not the evil either! We still have to enjoy eating. I’m part French so...🌱
j mc LOL i love bread too. I can never stomach sweets in the morning. I never understand how the Americans & French do it. Breakfast in my home has always been veggie soup w/ pork bone (back in the old days), stir fried veggies, a protein dish (mostly consist of tofu/tempeh & more green) and white rice. We used to eat meat & fish only on birthdays, weddings & holidays coz meat are pricey. Fish are cheaper. 1 whole kg chicken would feed the whole family of parents, grandparents and kids. This is why i said going back to my roots actually save a ton of money & getting healthier too now that i also skip the oil. It’s not an easy thing giving up living in Indonesia.
The Adventist 2 study showed that the only dietary group studied that had a BMI in the recommended range was the vegan group.
1234 depends on which european food you’re eating and depends on which asian food you’re eating. I’ve traveled and lived in various countries over the course of 25 yrs of my life (i’m now 48). I found most european food are meat & dairy based particularly northern european. I’ve also lived in Nice for 6 months and Bologna for 6 months. I mostly eat at friend’s home cooked by their mothers or nonna. Though most are veggie based, but it still got meat, eggs & dairy. I found italian food minus the dairy is the closest to chinese in terms of more plant based and not flavor. I also like mediteranian cuisine that are mostly plant based. I found that whenever we go back to our roots whichever cuisine that is, as long as we eat mostly the whole food plant based, if we were to indulge in some animal products once in a blue moon (like 1-2x a year) it won’t do us harm. But then again if we think of the environment, we might need to think twice before indulging too much in animal products.
Ima Purnomo I lived for some months in 四川, where they have a rich buddhist vegan cuisine. However, to my knowledge most Chinese food is (stir) fried and drowning in (burnt) oil. Also they add so much MSG. How do you prepare healthy Chinese food?
I love the way he talks, lol.
WeShareTheSameAffliction I can’t stand it
@@CatN My mom doesn't like it either, lol!
@TheSwoleBroscientist Ew, I didn't hear that part! 😆
He reminds me of Elmo
The Whole Foods Messiah has spoken again.
Is a lean chicken breast a whole food?
@@leangroundbeef2322 no. That's poison 👍
@@titan9663 how?
Lean GroundBeef no it’s trash, Chuck it away. Get a copy of his book
@@ladydee4692 I prefer to take in information from a plethora of sources, not just one guy who may or may not be riddled with bias.
Cut out the CRAP!! Absolutely! 😁👍
*Our prehistoric ancestors lived on a diet of Bacon, MCT Oil, butter, and starbucks espresso.* This has been proven by Gary Taubes.
Ancestral bullet proof coffee diet.
🤣👍😆
hahahahahahah it's really incredible that they delude themselves to actually think that, I guess this happened too with the doctors that used to smoke in the sixties, lol
Uh oh Doctor Greger, It's your good friend Joe come to search for more material on your "lies and cherry picking"
@Peter Rabitt *_SIANCE_*
5:35 fascinating what our diet was six million years ago...I’ve recently been eating mostly leaves, roots, fruits and nuts, and I’ve been feeling better than ever.
Great information again👌
I've had excellent success following the daily dozen. Love your videos and keep up the great work.
That’s untrue, I crave my veggies and fruits, can’t live without them for even a single meal!🥬🍅🍌🍎
I love the fact that you talked about cutting processed foods. Good information
Informative and entertaining as always Dr. Greger 👏🏽👏🏽👏🏽
I can now avoid crap, thanks Dr Greger. Great info!
thank you, now your accent and tone clearer and I can understand you better and clearer as non-native speaker of English Language. Thank you again.
Thank you for this! All of the information that you present is wonderful!
Like the new format. I’ll buy copies of new book as usual to give away/donate to local library and women’s shelters to help those who really need it but truly can’t afford the book...esp now w/massive lineups at food banks. Many are just surviving and need practical reliable help now more then ever not special diets/acronyms marketed to sell brands, supplements, expensive health prgm etc. Buying Dr G’s goes to NFO and helps fund more free videos like this. Also donating my and spouse’s older smart phones to shelter for women/kids who need it and plan to coord w/friend/biz owner to donate coverage for few mths. Also giving $$ to local food banks/animal shelters. Just ideas for those who can do similar but I get it’s hard for many. Stay safe and well.🌱🙏
back to wall painting, thanks!
Makes PERFECT sense! Thank you.
Thank you!
really enjoyed this one..interesting & informative xx
thank you!
Really good one, i like the ending alot
Love this!!!!
Great insight, thanks! The new format is really working!
Awesome information! Cool to see the data behindthis!
Really cool to tie in the genetic propensities too! It is such relevant info!
Get back to our roots and cut out the CRAP 🤣 love it!
I have snagged broccoli in the middle of the night while letting the dog out. Lol
Thanks!
Such an informative video.
Solid vid 👌
You got to love his one-liners lol
Just a side note: the longer you eat a healthy whole food plant based diet, the easier it is to maintain it. After a while, chocolate sundaes, cheesecake and pizzas just aren't appetizing.
Love this man........
Another brilliant video.
I am addicted to beans (azuki) with a little salt & olive oil and could easily over-eat. how do you explain that?
CRAP = Brilliant acronym!
I would like information on foods for improving communication skills and spatial skills other than Concorde grapes. Thank you in advance.
Robert Sapolsky’s baboon troop omg. My two favorite authors in the same video!!
Can't wait to dig up some roots...
perfectly explained
Now I will wake up in the middle of the night to eat a whole bag of carrots.
I couldn't agree more. It's by going back to a whole food diet that is helping to restore my health. Unfortunately eating this way is a challenge because eating this way is more expensive and I have to travel to farmer's markets and Amish markets to eat this way.
Great video! Make sure you are taking your Vit D everyone!
took a break watching these - still eating his way - and ya - glad i am back - reminds me why I need to eat this way - scary food out there - ty sir.
DeanP InTheSun this man should remind you of why you should never eat this way. LOOK AT HIM.
Lau taro he doesn’t look healthy he looks weak glassy eyed and doesn’t talk normally. He looks like the type of guy you don’t want around your children.
❤️ Dr. G
Yes, I do remember the term and acronym CRAP. Thank you for expanding on this issue. On a side note, children preferred potatoes over peaches? Interesting.
@@petersimon5874 lol I was really trying not to go there.
Boiled/cooked potatoes are scoring very high on the satiety index.
I love Salad. Could eat 1 Kilo+ every day😅
Thank you.
I always try and give my friends and loved ones extra positive reinforcement by telling them that if they adopted something like the ‘daily dozen’ routine, they can continue to be a dum dum in their daily choices, at least knowing they have done SOMETHING positive and loving for themselves each day.
After a while, it becomes to painful to make poor decisions for yourself :)
i love that this video finally has his face on it hahaha i always wondered what he looked while narrating!
The face is OK … but the gesticulations are distracting as all get-out. :-( And since we've now *seen* his face, let's PLEASE go back to videos that devote screen space completely to pages, excerpts, & charts from research papers-no more arm- &/or hand-waving needed. Or desired.
holy CRAP ...
Thanks
👏👏👏👏👏👏👏
I’m in love with him.
Duh. We all want to do this. Thought you’d have suggestions for how? I eat a pretty healthy diet, but I’d like to do better. I want not to crave chocolate and chips. How do I do that?
Eat more fruit. And If you crave sweets, get yourself something sweet. EG Banana Nice cream or chocolate Ice cream made from blended almonds dates and cocoa powder. But I'd really prefer fresh fruit. Cellery and red grapes are an excellent combination. Or eat more carbs in general. Potatoes and beans can be soothing for the cravings of a sweet tooth, as well.
I'm a carb-addict, too. I got my DNA checked and found out that my body absorbs carbs very badly. Which is why I need more of it. And fresh fruit really was my remedy
the Dr trying out more typical thumbnails 😄
💚💚💚
Very interesting
DOCTOR G ! Please revisit kimchi. I want to know if you still believe it is harmful. Your last video on it was 9 years ago and less than a minute long
Kimchi is life.
Nice one
👏🏻❤️🎖Excellent!
Dr Darren Schmidt would be a good MMA opponent for Dr Greger .
Roots, fruits, and nuts are calorie dense foods. Please explain.
i lust for lettuce
Is that a red chair?
Merely saying, "just cut out the CRAP," is just like saying, "just cut out the cocaine!" to an addict to use his comparison. How do we get people to successfully convert from CRAP to whole foods easily? That's the video we need!
We are a tropical island species and lived off of mainly fruit at the very beginning. And if your body is clean and working properly you dont have to eat much at all . Just some fruit. But the fruit was packed with all the good stuff back then not like today . Your body is after nutrients and if you eaten plenty you will not get hungry. And back then you would not have to eat much fruit to get plenty of nutrients
This reminds me. Put healthy foods close, leave unhealthy foods in the store.
Am I the only one who binges on carrots and broccoli?🤷🏻♀️🤣🥕🥦
I wonder how does this apply to high caloric foods like nuts, seeds and nut butters more specifically?
Nuts have high calorie oils that compliment other foods and umami flavors which is interesting for a plant
@@emilybh6255 so in reality does it return to caloric restrictions with regards to intake of these foods?
Its not about restricting, but understanding. Its not a dogma to follow.
@@bobbyfaj She's a raw food nut I wouldn't listen to her advice.
Dr. Greger did a video on nuts. From what I could remember of it, people who ate more nuts on average didn't gain weight.
The other reason CRAP food is so attractive is that its 50/50 balance of fats/sugars matches that of human breast milk. Infants naturally crave that combination, and some of that craving persists throughout adulthood.
Bacon, cheese, and chocolate...mmm...
As long as it's dark choco. 😁
This dude out here talking like the guy who narrated your assigned books on tape in elementary school
lol, I DO binge on Broccoli.
Roots, fruits, and nuts are calorie dense foods. Please explained.
easy to say. food addiction is almost impossible to beat. it was easier for me to quit smoking and drinking alcohol than to follow proper nutrition now.
I'm a food addict. I suffer terrible withdrawal when I don't eat for long periods of time.
I'm 6'45, 165 pounds guy. My maintenance caloric intake is around 2500 kcal. I want to put on weight. How the hell do I consume 3000 kcal in healthy, time-efficient and cost-efficient way without calorie-rich food?
The best way that I've found after 6 yrs as a vegetarian: get a 50lb bag of peanuts, place peanut filled feeders around your yard, after about 2 months, start trapping the neighborhood squirrels that have been fattening up on the peanuts...voila! Fresh, humane, local, sustainable and tasty meat, just like our ancestors ate! Be sure to have a big ass salad with your squirrel stew. 👍
Milkshakes, fries, Krispy Kreme original glaze: 50% Fat 50% Sugar.
This is the lethal combination to watch out for.
I'm addicted to vegan pizza.
I'm addicted to real pizza.
0:35 What is wrong with lettuce?
It has no calories
@@akalion213 But it is tasty :(
@@emilybh6255 I don't get my calories from eat. But they are tasty along with other foods.
@@emilybh6255 Instead of telling people to just "look it up bro" can you actually provide some studies or something?
I'd love a video that compares the economics of whole foods to processed foods, often the argument is that processed food is cheaper but I'm not sure sure. Deffinately not if you factor in health consequences as a result of CRAP.
Its fast and saves time for working people they say. Eating healthy many say takes time.
@@wisdomandlove1661 yeah, i suppose. But i think you would eventually gain time as you started to feel better
*check em*
💚🌱🌳♻
Oh CRAP
Worth looking at last citation in context: "Six million years ago, human primate ancestors lived in the woods of Eastern Africa and their diet was comprised of leaves, roots, fruits, and nuts[14,15].The main macronu-trients consumed were carbohydrates having low glycemic index and individuals exerted high physical activity. The climate became dyer and colder and the forests in which our ancestors lived disappeared and were replaced by arid grassland. This change forced the human ancestors to move to the coastlines. The human diet changed to low carbohydrate,high-protein and became rich in micronutrients such as iron, retinol, zinc, vitamin B12, and unsaturated fatty acids from fish (with a balance of fatty acids omega-3 and omega-6,ratio 1 : 1), as hunted large predators became part of the diet. These new components of the diet provided enough fuel and building blocks to facilitate encephalization and the development of intellectual capacity.
Complete article here: sci-hub.tw/10.1155/2015/179791
I'm a vegan, but this supports a no junk-food meat-heavy paleo diet.
Not a fan of the new format. Videos like Sal Khan's work for me: information; no distractinga talking head.
What’s the dealeo with the new comment thing @youtube ?
He sounds very much like a manic Agent Smith from The Matrix. Mr Anderson...
I ate like 10,000 calories yesterday doc
bUt ThEy TaStE gOoD
Middlemoo lol 😎
So what you're saying is if i don't eat fatty foods and mainly carbs and protein i will lose weight?
@@mozart116 So if i eat whole foods i won't gain weight? 🤔 I can quite easily hit 4500kcal eating oats, bananas, potatoes, peas and minimal nuts and seeds.
zukodude487987 half your plate should be low density plants foods to dilute the higher ones you mentioned. To lose weight one needs even a higher ratio of low to higher density foods to feel appropriately satiated. Understanding caloric density is the key to success .
Not everyone is fat, though. I do not think everyone has 'fat food addiction'.
Also wild game in general is 'lean meat' that is low calorie. Why would cavemen have factory farmed meat? 'Meat craving' is wrong. It is 'fatty meat craving' and modern.
So our dna encoding for intellectual adaptation does not match our dna encoding for eating. It sounds like we are grossly out of ballance
Calorie rich foods are usually healthier than plant fluff. Your plan made me fat, Greger! I was stuffed but still hungry on all of those beans and veggies. Now that I eat calorie AND nutrient rich animal foods I can keep my weight down and build muscle by being satiated. Meat heals.
At the time of writing this, this video has 16 thumbs down. Who and why would this video get any thumbs down??
CRAP food industry
I gave it a dislike due to not agreeing with all of it. I do not think everyone has 'high calorie addiction', nor do I think all animal meat is high calorie.
My sources: myself, wild rabbit meat (low calorie, barely any fat on it; protein is low calorie).
Fat people do not like lean meat, they like fatty meat like bacon and ground beef (lean ground beef is lean by weight, not grammes; it is actually always high fat).
Non-fat people do not have these addictions. Not everyone evolved to be lazy.