@Irish Jester fructose is a carb. it's a monosaccharide like glucose. but yes, it is one of the big problems in today's foods as well as other processed foods
I typically have a smoothie for breakfast these days. 2 table spoons of steel cut oats, a banana, a date and a cup of lettuce. You can get a good 12 -15 grams of fiber right there. I'll have an apple later in the day and some veg for lunch along with my meat/fish and maybe even another smoothie later on in the afternoon. Don't eat all your daily fiber at once and make sure you're drinking water and spacing it out throughout the day.
@@AxeBearWhoCares I didn't think so. juicing does remove the fiber, but smoothies do not but, I did a quick search and found many articles that say it's not true that blending high fiber foods destroys the fiber. I
There is lots of excellent information presented in this video Katie. Thank You! Incidentally, Dennis Burkitt wrote extensively on this topic decades ago after working in Africa and observing the connections between diet and health in underdeveloped nations versus developed nations. I am glad that the research continues on this important health topic. At the very least, fibre is a "marker" for a healthy diet, but it is actually so much more than that, as we see in this video.
Fiber is highly correlated to nutrient density, but is fiber really essential? Perhaps it's the micronutrients in the fiber-rich foods that play the primary role in positive health outcomes and the fiber-rich foods that tend to replace refined carbohydrates in diets that can account for the correlation between fiber and BGL, low LDL-C, etc... And should we be so focused on fiber that we neglect to eat it in its original whole food form? Adding fiber to foods (fortified) or getting fiber from grains (grain proteins and pesticides are of particular concern) that are highly processed can lead to food choices that may not be as nutrient dense or benefit overall health if consumed in high amounts. Food for thought...
According to nature, fiber is necessary. Since it is present in fruit. And fruit is our closest to perfect calorie source. Forget about refined carbohydrates and grains, those are just counterfeit half-ass distraction versions of "food". Fruit and nuts/seeds for the foundation of our diet, sprinkled with some (perhaps) oily seafood, and nutrient dense greens (kale, parsley, local lettuce, etc), and maybe some sprouted wild rice (if you can procure it in a close to raw form) or raw sprouted beans (like garbanzo/chickpea, etc). And fermented foods for B12 (unless doing small amounts of oily seafood).
Wow! So many negative comments I think she did a great job. I rarely watch videos that are this long and very few are interesting every minute. Thank you Katie! I leaned so much.
The reason there are so negative comments is because she hit the nail right on the head! Just like what Dr. Carl Colgan, Dr. Lustig, Dr. Neal Barnard, Dr. Michael Klaper did also in the past and they were demonized even by their colleaques and by the FOOD INDUSTRY who knows how dangerous their products are. They do not care about the health of their consumers, they only care about getting money from the pockets of their consumers and to hell with their customer's health.
Saturated fats aren't causing heart disease. Also reducing cholesterol production does nothing. Cholesterol is made to fix damaged arteries (caused ie by inflammation caused by eating grains), it is something good. Keeping it from being made does nothing since the damage is already there. It would be like surpressing an emergency call from reaching the police, believing that this would prevent the crime in progress.
> Saturated fats aren't causing heart disease. Sat fats can be contributing factor as they promote translocation of endotoxins (ie LPS) from gut into blood stream. Also fats (esp from industrially raised) animals are frequently contaminated with endotoxins & pollutants. Also in the context of a high-carb diet, sat fats contribute to hyper-insulinemia.
RageQuit, I'm not sure where you get your information that cholesterol and saturated fat acids do not play a role in arterial damage of the blood vessels. You are correct in your assertion that inflammation starts the process of atheroma formation after arterial damage to the intima (inner lining of the artery) but the major ingredients of this atheroma are Cholesterol and Saturated Fatty acids that are deposited under the inner lining.
Yes cholesterol is healthy and super important. which is why your body doesn't leave it to you to get enough, but makes it instead. But not all fiber is indigestible, that's why it's called Soluble fiber and insoluble fiber.
Please give us an update in ten or twenty years. I used to believe the keto and carnivore nonsense. Ended up with ED. Cured it with whole plant foods and eating very very little animal fat. Go figure.
@UCe2E47TF-vmquvQGbRMj7ng well you started "cholesterol is good" in a very black and white way. A way that I've only ever heard keto advocates speak. I'm glad you are following a much more common sense diet.
@@christopherrobindysart, I never stated that I implemented a keto diet, nor did I imply that I was on a carnivore diet. I eat a more traditional diet like my Indigenous Native American ancestors. It's more versatile with wild rice, wild yams, wild corn, squash, berries, cherries, wild game such as bison, elk, caribou, fish etc. I also eat dry-aged meats with berries via pemmican as my ancestors did to survive harsh winters when meat was scarce. My people used vegetation as medicine, also to facilitate satiation. You have to take everything these UA-cam guru's say with a grain of salt. They tend to follow ideological extremes. Do what works for you. Be well. 🐺🐾
I hate to invalidate such a nice person. This is not true. I quit eating all plants about 1 1/2 years ago. Zero carbs and zero fiber. My digestion is great. I never get hungry. I’m gaining some muscle. I’m 70 years old.
Not convinced. Saw the first 25 minutes, but then the length of time the Quaker Oats box stayed on the screen told me all I needed to know. Maybe there is a role in modulating glucose absorption from the gut, but then if you don't eat refined carbs that's hardly likely to be a problem anyway. As Zoe Harcombe points out, a] the case for fibre is not convincing b] the "dietary guidelines" for daily intake were made up without any reference to facts or research c] the closeness of international cereal companies like Kellogg's to Governmental food agencies does not stand up to scrutiny and d] if we really feel we need it we can get more than the dietary guidelines suggest from veg and pulses. No need for grains at all.
@@moonjimunji7916 maybe you have different gut bacteria? Personal experiences mostly can't be used for the wider population in terms of evidence. It's anecdotal and can be noted, but isn't ironclads, bringing into being the phrase, "everyone is different."
Dr. Harcombe graduated from Cambridge University and has a PhD in Public Health Nutrition. I'd weight her advice a tad higher than an anonymous attacker commenting.
Good cereals is no cereals. Just eat something else. If you want to substitute natural foods by "modern foods", then you have to not only substitute fibers but also all vitamins, minerals, essential fatty acids, polyphenols, probiotics... and who knows what. Just eat natural, save a lot of money and your health.
This my breakfast, been eating it for 40 years, it is the only "cereal" I will eat. IMO there is no healthy commercially produced cereal. Breakfast. 6 Tablespoons of Breakfast mix (see below) with one bio 1.5-3% fat yogurt. Add a little milk to moisten Breakfast Mix 500gms Whole Oats + 200gms wheat bran + Packet of Sesame seeds (100gms) + packet of sunflower seeds. (100gms) + 100gms of flax seed + 100gms pumpkin seeds + 100gms of chopped almonds +100gms raisins +100gms sultanas + 200gms raw peanuts. To sweeten can add a some berries frozen or fresh, or a little sugar. Eat this at about 08:30 everyday, and it keeps me going till at least 14:00
I can tell you FOR SURE... this is not true. I eat a strict carnivore diet. I eat only meat and animal products. This means I eat ZERO FIBER. My digestion changed completely about three days after I started this lifestyle. I haven’t had flu or a cold or anything like that... and this is in the time of covid. I NEVER get constipated anymore.
I listen to another one of your seminar’s where you suggested staying away from “ casin”( not sure of the spelling) due to it causing cancer which is present in regular MILK .. Why didn’t you acknowledge that in this seminar about using regular MILK ???
I went Paleo because I thought it was cool, and DESTROYED my gut. I had no idea the importance of fiber, I wasn't eating enough veggies. Starting to eat fiber again and come back around,
@@NancyCronk You´d better recheck your information. Plant-based diets lack many essential nutrients i.e Vit-B 12, DHA Omega-3 fats, etc., and fiber might just be totally unnecessary.
@@sitecentralhost You can supplement B12 and omega 3s if you don't think you're getting enough ALA to meet your DHA requirements. Fiber is one of the best predictors of health and longevity, even controlling for many other factors like exercise.
I eat a low carb diet, I eat a huge salad and a small amount of protein. the fat I eat is avocado, nuts and a dressing made with olive oil, lemon juice and ACV.
2 years now, nose to tail carnivore eater. Little if any fiber in my diet. No problems with blood sugar, or bowel movements. The only difference is that I shit 2 times per week, rather than 3 times per day. My stool consistency is less "bulky", but no discomfort when I do go.
Spot on info with the exception of Low fat/ non fat dairy etc... might be because its from 2013? I am now seeing this movement to reduce fiber because its a carb and carbs are not an essential macro. Any quick summation?
Indeed, fiber is not an essential nutrient, nor is any other dietary carbohydrate. That being said, it does not mean it is harmful to eat it. Most fats and amino acids are not essential either, but that doesn't mean we can't eat them, provided we eat enough of what is actually essential.
@@andrewhooper7603 Hello. What do you mean with that statement? Fiber is not an essential nutrient. That is the formal position of the scientific community, not just the opinion of the person above.
She explained why at 13:30. She compared a half of a whole wheat bagel and peanut butter with two halves of a white bagel and jam. More fiber and absorbs more slowly because takes longer to digest.
@@SgtMacska Glad she didn't say sugar or fat free peanut butter...100% ww is the key word on package ...not sure why she said skim or lowfat milk on the oatmeal?
it's a con. She works for a university. They need people to be sick so they can get funding from the government to do studies and figure out why theyre sick.
The fiber research is one of the most ignored topics among nutrition specialists, you always see them discuss carbs, fats and proteins but why do all but the plant based diet people ignore fiber? Also if fiber is actually a carb that we dont digest, there is potential for misrepresenting the nutrition data for specific foods. Now i cant tell who is right baout the amount of carbs that is actually good.
Because people who eat a plant based diet get a shit ton of fiber (pun intended). Second, every plant based speaker I’ve ever heard always emphasizes fiber. So I don’t know what you’re smoking.
There is no such thing as bad and good cholesterol! LDL and HDL both have functions that are important to the body! I stopped watching as soon as you said "bad cholesterol." For example, a person with damage to artery walls will likely have higher LDL due to repairing being done. Lowering LDL in a person who needs high LDL to perform this action just to in turn be able to say they now have low LDL is nonsense!
Yeah paleo requires a replacement of the fiber to keep the gun healthy. Watch out for the pesticides on the vegies. Glyphosate is just about everywhere too. She did pretty good yes, but adding lots of veggies to a paleo diet should solve it.
Graeme Mudie LDL = Bad, louzy , absolutely abhorrent no good for nothing, most evil creation gawd eve made. If your LDL is above 50, take one statin each day for each point above 50. It’s all that really matters.
@@yoso585 You forgot that it should be added to the water supply and that children should all be taking it... and God created it to punish mankind for it's dietary sins. : )
@@yoso585 statins barely work and should only be used as a last resort. also, LDL isn't bad until it becomes compromised by stray oxidation or glucose in the body, then it becomes a problem
@@johnsmiff8328 like low testosteron, irritability and a wrecked microbiom due to lack of carbs that your gut bacteria need. Also, it is likely a use it or loose it thing for the pancreas.
@@bluellamaslearnbeyondthele2456 I think you can accommodate lots of fiber in the diet like vegetables(like broccoli, cabbage, cauliflower,spinach etc) and still be low carb/keto.
Miss Katie is eating chia seed with half-boiled eggs at breakfast healthy since chia seed is high in soluble fibre and eggs high in protein? Your comment please.
Eggs are great protein,we get farm fresh eggs at home. Avocados are high in vitamins and minerals also Omega-3 fatty acid. Chia seeds are great in Greek yogurt too! Mmmm add some berries (darker berries have higher antioxidants in them) and almonds. Now I'm getting hungry for almonds and raisens together, like trail mix😋
@@dianebarney9984 Thanks for your prompt reply. I drink almond milk which I homemade a glass every morning. For chia seeds, I soak them in water overnight for them to gel safer to avoid constipation.
@@alancameron6937 Mercury isn't in many of the newer vaccines. Also Vit D deficiency is mostly in coloured people whereas whites tend to overdo the sunbathing hence skin cancer.
@@dallysinghson5569 Coloured people? That's an outdated and shitty adjective that died years ago. It's 20 fucking 20, get with the times, you boomer...
here's how you eat healthy. Eat real food that isn't processed or "enriched." Whole grains. Healthy fats. Lean proteins. Fruits and veggies. It's basically that simple. Whether you're getting too much sugar, or not enough fiber, or whatever else people fixate on isn't that important unless you're NOT eating real natural food. Eat veggies, fruits, and whole grains. In every meal. Then you're pretty much set.
Exactly. This is why Paleo simply works so well and why all these PhD's are yanking their hair out screeching about it because its not a diet crafted by a certified 'dietician'. No, its crafted by common sense.
@@thalesnemo2841 More people should read the book "Nutrition and Physical Degeneration" by Dr Weston Price. Its an incredible account of his observations of numerous primitive groups sampled across 14 differentiated countries. They were essentially all healthy and had high immunity to modern disease, so long as they ate their native diets and devoid modernized nutrition (sugar, refined flour, canned/processed foods, etc.). Oftentimes, the most robust and healthy groups lived primarily on animal foods, only rarely having plant foods as it was extremely scarce in certain environments, in some cases such as the Massai and Eskimos, no plant foods are eaten at all.
I've simply cut through all the confusion regarding diet dogma and opposing research conclusions. Here is my personal resolution of all the confusion which boils down to "Listen to your body's cues." Longer version here: The longer my fasting autophagy window and the shorter my feasting window (eating to satiation, no more, no less) without any diet dogma, but simply following the body's perceptic cues (sight, smells, taste) resolves all body ailments in my case, even to the restoration of thyroid function where the thyroid was removed in 1971. In fact, after years of upping my fasting game and shortening my feasting window as stated above the cravings have vanished - cravings for cooked lean meats, starchy pastas and breads and rice, and processed sugary sweets, and cooked foods with added salts have all vanished, even though in the past I ate heavily of these food types. At one point my body even did a huge salt purge and since then my tolerance for added salts is almost zero. I simply listen to my body cues as stated above and I feel safer doing that than following any research and diet dogma. Currently - and continuing to have a longer fasting autophagy window than feasting window - my body's perceptics or cravings tend to steer me to certain fats and certain raw ripe fruits, seaweeds, and occasionally a plate of raw sashimi or raw steak tartare. I also now tend more to mono-eat, for example, I spent one whole summer eating nothing but watermelon with a squeeze of raw lemon and the body never got tired of that and never demanded more than that..... just an example of listening to the body. The only problem during that watermelon eating summer was the body got fussy about selecting watermelon for its color and sweetness and texture. Another example, this winter my body loved seaweed broth with a squeeze of lemon and the cooked leaves smashed as a pesto in romaine lettuce leaf wraps. I just allow the body's perceptics to guide me in my eating and drinking. I have to also add that my body loves fresh raw ginger root juice, and I hear it is a great digestive. My body does go in and out of liking certain foods so I have to eat what it tells me in that moment what it desires. For example, there were three raw chicken livers in front of me and the first raw one tasted like candy, the second one not so much and the third one tasted like mud and I spit it out. My theory is that so much fasting autophagy has increased my body's ability to ongoing cleanse itself at a cellular level that any resident parasites and fungals, yeasts - therefore their voice - is so diminished that the "voice" of my body itself is now predominant. For example, it is known that certain internal parasites love milk sugars. The only other entity that interferes with the body intelligence is my mind's nostalgic memories of foods in the past, especially when emotionally stressed, making me think that - for example - that mac 'n cheese I used to love will taste just as good today as it did in the past, which is never the case now that my body can keep itself cleansed and biochemically righted - my mind gives me a past picture making me think it will work now too. I have heard people call it "stress eating".... and not a pure body hunger from an internally clean body. But if stress eating does occur, okay, eat that chocolate fudge brownie if you must. Then resolve what caused the stress and stick with listening to the body and fast for autophagy long enough to over-compensate for whatever was eaten - don't let the body's lymphatic system get overwhelmed and stagnant and obstructed for it is responsible for washing every cell in the body (cells poop too). From a biochemical and anatomical perspective the extra enzymatic activity engaged during fasting autophagy and whatever other routine that keeps lymph fluid and moving (such as rebounders) is key to body health and vitality.
You have that right!.. fasting more & feasting less. So simple,so easy. Yes, listening to our body we can realize that appetites are not physical in origin. Simplify, we would all be better off just taking the academic 'diet-complexity' off the table, along with the sugar. Cheers!
LDL is not "bad" period! People like the person in this video should not be referring to LDL as "bad cholesterol" to try and over simplify things for people because in doing so they are stating incorrect information. As I said previously, LDL serves an important purpose in the body. If its too high, the fact that it's too high is bad; but LDL is not "bad cholesterol." LDL should not be referred to as "bad cholesterol." LDL should not be reduced without addressing the reason it's high either!
I've watched your great education videos many times. Your video informs & inspires people all over the world to be happy & healthy. Thank & Many, Many Thanks.
You also have to keep in mind speakers also sometimes have an agenda and are funded by those same companies they are promoting. Honestly at this point some studies are getting pretty ridiculous, I feel like in a couple of years we will get studies saying that alcohol can be very healthy in controlled amounts and that pizza is also a very healthy source of fats and carbs as long as you exercise. People will see this and just start generalizing that alcohol is healthy and so is pizza. There you go, thats how the public consumes information.
Yeah! Great talk. Rule of thumb: only buy food that has "One Gram of Fiber for every One Hundred calories." - Mr. Atwater also, concentrate on: "Fruit, Nuts and Leaves from Trees and Vines." - Mr Atwater
"Rule of thumb: only buy food that has "One Gram of Fiber for every One Hundred calories." - Mr. Atwater" That is way too low in fiber. That means that for a 2,500 calorie per day eater they should be going for 25 grams of fiber. While that is on the high side of the "recommendations" on most food packages, that amount is still too low. 1g fiber per 100 calories is almost as bad as being told that cholesterol levels under 200 is "normal" "Normal" isn't healthy. And to get 1 gram of fiber per 100 calories pretty much means you are trying to avoid fiber.
Is there any information in this talk that isn't based on observational studies or decrees from government organizations that themselves are basing all their suggestions on observational studies? I completely agree that fiber is very important and most people need more of it, but I don't think focusing on it to the exclusion of everything else is sound dietary advice. She's saying a lot of things that I have seen extensive controlled studies prove untrue or at least worth further consideration, such as her aversion to saturated fats. I happen to adhere to a low carb diet, and as any smart low carb dieter will tell you, fiber is an essential part of the diet. I get plenty of it from green vegetables and berries, which are both high in fiber and relatively low in sugar and starch. I have been strictly adhering to this diet of fewer than 50g NET carbs per day for about a month, and I am neither irritable nor constipated. I have already lost about 8 pounds and an inch or two from my waist, and I feel quite good, thank you.
Given an established gut biome dominated by prevatella bacteria can digest fiber and release the fiber bound phytonutrients, not only is fiber important to feed such bacteria, but the establishment of such a culture accomplished only by a fully plant-based dietary regimen instead of a bacteriodes family of bacteria dominant in a mixed plant-animal dietary regimen that also results in the bacteriodes converting choline and carnitine to TMAOs, the proper WFPB diet is critical as a foundational condition! To summarize, a mixes animal-plant regimen results in a gut biome dominated by bacteriodes bacteria. This not only cannot digest fiber and release the fiber-bound phytonutrients, but it also converts carnitine and choline into noxious TMAO by-products. Eating a whole food plant based no oil diet allows the prevatella bacteria to dominate the gut biome, and this not only does not generate TMAOs, but it is able to digest WFPB fiber and release the myriad fiber bound phytonutrients.
Difficult to follow the underlying point. The point being eating plants and animals together are non optimal due to bidirectional competing microbes? What about the phytates, oxalates, lectins, protease inhibitors, salicylates, etc. and how they inversely impact the bioavailability of any micro nutrients within plant foods in addition to cultivating a host of adverse health effects?
@@austinresch2362 Soak to de-activate phytates, eat low-oxalate greens and vegetables, and find fruits and nuts/seeds for calories. Try avocado, durian, coconut, marang, dabai or olives, cempedak, cupuacu, canistel/eggfruit, banana, etc for your "plant" calories (these are the fruits of the "plants" though, to be exact). And grab nuts and seeds to mine for vitamins/minerals (like Selenium and B vitamins etc, from brazil nuts, and sunflower seeds and pumpkin seeds for other major minerals and B vitamins). Check out Kelp or Dulse to round out the rest of the lacking minerals and/or trace minerals. Find some wild rice to use instead of grains. And indulge in the occasional tin of seafood (cockles, mussels, mackerel, sardines or white anchovies, wild pink salmon with bones, etc). Nail down B12 from fermented foods (kimchi, atchara, kraut, etc) -- in addition to the tinned seafood. Use greens and zero-cal veg for filler (kale, parsley, cilantro, local lettuce as greens and zero-cal veg like broccoli, cucumber, peppers etc)
Fantastic video, thank you Katie. Katie, you mentioned the 6-8 glasses of water per day. I find eating a high fiber diet that I'll often go without drinking any liquids. Most of my foods contain mostly water. Also you mentioned you were introduced to Dr Greger, may I also recommend Dr McDougall.
Fiber is very important. Fruits and vegetables are a must in our everyday diet. A lack of fruits and vegetables in our diet causes a lot of diseases. It can even shorten a person life span. Namaste,, 🙏😊
Some interesting information, for sure Fibre is essential, no link for saturated fat causing heart disease, this is a long standing dogma. It's trans fats with glucose, most trans fats are unsaturated. Low carb diet does not exclude veg far from it, actually net carbs plus low gi Make them essential. Some low carb people avoid veg but that is wrong. Sadly old dietary education still has the ancel keys flawed study influence. That man's work has killed more people than any war. It's tough for experienced educators to let go of things they thought as fact. Focuses alot on getting Fibre from whole grain but food companies as she says try to cheat us by refining and mislabelling.far easier to avoid grain and get fibre from veg If it has a barcode or in a box it's usually messed with. Sadly the USA have allowed money to change food to processed rubbish. Ads dupe the public and they can buy doctor's and respected institutions to promote essentially poor food as health. Result pandemic obesity.
@@chrisnamaste3572 I wonder if you do realize that one of the biggest benefits of a plant based (so high fiber diet) is actually the saturated fat that is derived from that fiber.
Nice comment, except that fiber is not essential. That is the official position. Also, I don't believe that saturated trans fatty acids exist. Trans refers to the configuration of the hydrogen atoms attached to the carbon adjacent to the double bond. Only unsaturated fatty acids can have a trans or a cis configuration.
@@BunPentruTine Well trans is short for transformation, most commonly from heating, so good nutritional fats can be transformed into something that cannot be utilised by the body. Fibre is needed by the bacteria of the microbioum in the stomach, so as a crucial part of us, is essential but not in the same way as fats or proteins. We are all in different stages of ignorance so thanks for your knowledge.
@@jasonsfamilyandfriendsvide3227 No. trans refers to the hydrogen atoms configuration around the carbon atoms adjacent to the double bond. You are talking non-sense in this regard. Yes, heat processing is a major way that makes trans fats because the heat alters the configuration of those hydrogen atoms in polyunsaturated fatty acids. An essential dietary nutrient is one that we absolutely need to introduce in our bodies because human life would not be possible without it. You do not get to invent another definition and expect it to be valid. There is no "... essential but not in the same way ...". A dietary nutrient is or isn't essential, that's it. Fiber is not essential. We do not have proof that fiber is needed by our microbiome. If we would, then fiber would probably be categorized as an essential dietary nutrient. If it will ever be proven, then we'll go with that, as indicated by science. I assume, and I may be wrong, that you are referring to facts like fiber can promote microbiome diversity or fiber can promote the synthesis of short chain fatty acids. While those are true, it doesn't mean that fiber is our body's only or best means to produce those short chain fatty acids. Also, it does not mean that fiber is the only or best means to promote microbiome diversity. More so, we do not have proof that there is a direct and unlimited correlation between microbiome diversity and positive health results. Yes, we are all at different stages of ignorance. True and natural. Thanks for pointing that out.
@L yep, they might actually be sweeter than the fruits we evolved with now too 🤣 It's odd tasting most things in the stores in the US when your diet has about no sugar. Crest mouthwash is pure essence of sweet
The medical community doesn’t know how to keep the human body healthy. Gary Null has been truly educating people about real health for forty years. This is only six years old and still she doesnt come close to what the body actually needs. BE YOUR OWN DOCTOR! FOOD IS MEDICINE!!
Nobody gives Dr Atkins the credit he deserves and it is incredibly dishonest and deceptive. Every single dietitian, every single Doctor who studies nutrition uses his basic principles regarding the importance of the glycemic index. Give the man credit, he realized what was going on thirty years before all of you. On that point you can rant about how dumb low carb diets are, but your entire presentation is focused on the importance of the glycemic index and the need to eliminate simple carbs, processed foods and sugars from the diet. You need to square that for your listeners.
the glycemic index is only important as to how it effect metabolism ONLY WHEN THERE IS FAT in the food, since spiking insulin is only important when it comes to fat storage from the fat in the food with the GLUT 4 glucose transporter. Irrevelant when there no fat in the food, all the glucose goes into mitochondria for ENERGY ATP SYNTHESIS, for your heart to pump for your lungs, to breathe and even for you to have ONE THOUGHT.
Dr. Atkins diet caused him severe cardiovascular disease! Follow the diets of Drs. Dean Ornish and Esseltstyn to keep your arteries clean. A low fat, whole food plant based diet.
Very enjoyable talk. Good information presented in an understandable form. Remember that Tree Nuts are a great source of fiber. Additionally, 1) Tree Nuts have healthy fat and protein, 2) have "upper class" status quality, 3) Tree Nuts are no more expensive that meats. "The Almond is the perfect food for humans." - Mr. Atwater
Yesterday while in line at a convenience store...a young father with a boy and girl preschoolers in tow purchased a chocolate bar for his son. Two bells went off as I watched... 1. The boy's teeth had been capped over in silver indicating that he was loosing the baby teeth prematurely and dental work was necessary. This very likely could be a Hygiene and Nutritional issue combined. 2. The chocolate bar was the large thick size with WAY more calories and sugar than even an adult will need in any given day. We are a hard headed, under-educated, obstinate bunch when it comes to taking care of our bodies and those of our children us humans are.
I supplement fiber to get consistently over 30 grams a day. I noticed that it helped with satiation, just like the whole grains and fruits/veggies I eat.
things regarding fiber is an interesting topic. but the real interesting thing here are the gut bacteria that need the fiber as food. that would be more interesting to look at the balance of different gut bacteria. in this webinar there are also some false and outdated informations. when they looked at the labs from diabetes type 2 patients the looked at vldl and total cholesterol. but the most important value is the faktor TG/HDL regarding heart disease risk. also the claim that unsaturated fats rise the risk of heart diseases is completely wrong as we know now from the research of ketogenic diets. also red meat is not promoting cancer. at the end it comes down to the mix of you food. when you balance the calories from fat and carbs to 50/50, then you end up with the worst diet you can get because the body can not process fat and carbs at the same time in that ratio. and then you end up with low HDL and high TG levels which then results in a high heart and diabetes type 2 risk.
@@stripedrajang3571 yep because of their shit hyper processed diet instead of just eating animals, the fat on them and not eating crappy processed carbs
Who told you that? Thats a lie... legumes have the highest fiber per 100g.... regular oatmeal is actually heavily processed,youre eating thr wrong kind of oats
Snap!!!! I lived in Nepal from the age of 5 to 10. You just cant beat dal Bhat!!! you will know what I am talking about :) where did you live in Nepal? I lived in pokhara and surkhet :)
Watching videos like that make me realize what kind of fucked up country we live in fast food restaurants continue to sprout everywhere farmers chasing hotels ,and expensive supermarkets gourmet restaurants
@@manuhonkanen2111 Perhaps she recommend diet/low fat milk because she knows most people will drink it, so if they do, at least low fat might be better
I do clean Keto and I eat 7-10 cups of leafy and other vegetables a day. LOW CARB does not mean low vegetables.
@Irish Jester fructose is a carb. it's a monosaccharide like glucose. but yes, it is one of the big problems in today's foods as well as other processed foods
Now try dirty keto & dirty dancing - ton of fun
@@sleepsmartsmashstress8705 😭😭
LOW CARB does not let you eat corn potato etc but whats low carb how low is low
@@KJB0001 no
I typically have a smoothie for breakfast these days. 2 table spoons of steel cut oats, a banana, a date and a cup of lettuce. You can get a good 12 -15 grams of fiber right there. I'll have an apple later in the day and some veg for lunch along with my meat/fish and maybe even another smoothie later on in the afternoon. Don't eat all your daily fiber at once and make sure you're drinking water and spacing it out throughout the day.
Chickpeas on my salad. 😀
Pretty sure you’re just destroying the fiber, unless you’re making chunky smoothies.
9pm9
@@AxeBearWhoCares
I didn't think so.
juicing does remove the fiber, but smoothies do not
but, I did a quick search and found many articles that say it's not true that blending high fiber foods destroys the fiber.
I
There is lots of excellent information presented in this video Katie. Thank You! Incidentally, Dennis Burkitt wrote extensively on this topic decades ago after working in Africa and observing the connections between diet and health in underdeveloped nations versus developed nations. I am glad that the research continues on this important health topic. At the very least, fibre is a "marker" for a healthy diet, but it is actually so much more than that, as we see in this video.
Very good knowledgeble informations about fiber really important in nutritional diets fiber, that's for the program 😊
In o
Fiber is highly correlated to nutrient density, but is fiber really essential? Perhaps it's the micronutrients in the fiber-rich foods that play the primary role in positive health outcomes and the fiber-rich foods that tend to replace refined carbohydrates in diets that can account for the correlation between fiber and BGL, low LDL-C, etc... And should we be so focused on fiber that we neglect to eat it in its original whole food form? Adding fiber to foods (fortified) or getting fiber from grains (grain proteins and pesticides are of particular concern) that are highly processed can lead to food choices that may not be as nutrient dense or benefit overall health if consumed in high amounts. Food for thought...
According to nature, fiber is necessary. Since it is present in fruit. And fruit is our closest to perfect calorie source. Forget about refined carbohydrates and grains, those are just counterfeit half-ass distraction versions of "food". Fruit and nuts/seeds for the foundation of our diet, sprinkled with some (perhaps) oily seafood, and nutrient dense greens (kale, parsley, local lettuce, etc), and maybe some sprouted wild rice (if you can procure it in a close to raw form) or raw sprouted beans (like garbanzo/chickpea, etc). And fermented foods for B12 (unless doing small amounts of oily seafood).
Wonderfully explained. Lucid expression. Great will hear this lecture every alternate day
Wow! So many negative comments
I think she did a great job. I rarely watch videos that are this long and very few are interesting every minute. Thank you Katie! I leaned so much.
Sugarplum7798 tru
The reason there are so negative comments is because she hit the nail right on the head! Just like what Dr. Carl Colgan, Dr. Lustig, Dr. Neal Barnard, Dr. Michael Klaper did also in the past and they were demonized even by their colleaques and by the FOOD INDUSTRY who knows how dangerous their products are. They do not care about the health of their consumers, they only care about getting money from the pockets of their consumers and to hell with their customer's health.
Saturated fats aren't causing heart disease. Also reducing cholesterol production does nothing. Cholesterol is made to fix damaged arteries (caused ie by inflammation caused by eating grains), it is something good. Keeping it from being made does nothing since the damage is already there. It would be like surpressing an emergency call from reaching the police, believing that this would prevent the crime in progress.
> Saturated fats aren't causing heart disease.
Sat fats can be contributing factor as they promote translocation of endotoxins (ie LPS) from gut into blood stream.
Also fats (esp from industrially raised) animals are frequently contaminated with endotoxins & pollutants.
Also in the context of a high-carb diet, sat fats contribute to hyper-insulinemia.
This is idiotic nonsense promoted by people selling fad diets and the poor souls who believe them
RageQuit,
I'm not sure where you get your information that cholesterol and saturated fat acids do not play a role in arterial damage of the blood vessels. You are correct in your assertion that inflammation starts the process of atheroma formation after arterial damage to the intima (inner lining of the artery) but the major ingredients of this atheroma are Cholesterol and Saturated Fatty acids that are deposited under the inner lining.
You are 100% wrong,, and you may want to follow this cranky idea but you should not kill others by spreading it.
RageQuit ua-cam.com/video/T0bsqzwkhMo/v-deo.html ..I wonder why eliminating it would do this
Fibre is important to diet. Dr R Lustig has it sorted, worth listening to.
Dr R Lustig craves sugar
Fibers indigestible. Cholesterol is healthy the end. 👌🏻
Yes cholesterol is healthy and super important. which is why your body doesn't leave it to you to get enough, but makes it instead. But not all fiber is indigestible, that's why it's called Soluble fiber and insoluble fiber.
Until small particles are multiplying.
Please give us an update in ten or twenty years. I used to believe the keto and carnivore nonsense. Ended up with ED. Cured it with whole plant foods and eating very very little animal fat. Go figure.
@UCe2E47TF-vmquvQGbRMj7ng well you started "cholesterol is good" in a very black and white way. A way that I've only ever heard keto advocates speak. I'm glad you are following a much more common sense diet.
@@christopherrobindysart, I never stated that I implemented a keto diet, nor did I imply that I was on a carnivore diet. I eat a more traditional diet like my Indigenous Native American ancestors. It's more versatile with wild rice, wild yams, wild corn, squash, berries, cherries, wild game such as bison, elk, caribou, fish etc. I also eat dry-aged meats with berries via pemmican as my ancestors did to survive harsh winters when meat was scarce. My people used vegetation as medicine, also to facilitate satiation. You have to take everything these UA-cam guru's say with a grain of salt. They tend to follow ideological extremes. Do what works for you. Be well. 🐺🐾
Thank you. Very detailed and informative.
Hi fat is good if it's saturated or omega3. Whole wheat bread is bad for you because it's high on Insuline Score.
I hate to invalidate such a nice person. This is not true. I quit eating all plants about 1 1/2 years ago. Zero carbs and zero fiber. My digestion is great. I never get hungry. I’m gaining some muscle. I’m 70 years old.
Not convinced. Saw the first 25 minutes, but then the length of time the Quaker Oats box stayed on the screen told me all I needed to know. Maybe there is a role in modulating glucose absorption from the gut, but then if you don't eat refined carbs that's hardly likely to be a problem anyway.
As Zoe Harcombe points out, a] the case for fibre is not convincing b] the "dietary guidelines" for daily intake were made up without any reference to facts or research c] the closeness of international cereal companies like Kellogg's to Governmental food agencies does not stand up to scrutiny and d] if we really feel we need it we can get more than the dietary guidelines suggest from veg and pulses. No need for grains at all.
you lose any credibility you had when you quote journalist quack Zoe Harcombe
if fiber isnt essential why do i use 10 times the toilet paper without it
@@moonjimunji7916 maybe you have different gut bacteria? Personal experiences mostly can't be used for the wider population in terms of evidence. It's anecdotal and can be noted, but isn't ironclads, bringing into being the phrase, "everyone is different."
Dr. Harcombe graduated from Cambridge University and has a PhD in Public Health Nutrition. I'd weight her advice a tad higher than an anonymous attacker commenting.
Good cereals is no cereals. Just eat something else. If you want to substitute natural foods by "modern foods", then you have to not only substitute fibers but also all vitamins, minerals, essential fatty acids, polyphenols, probiotics... and who knows what. Just eat natural, save a lot of money and your health.
This my breakfast, been eating it for 40 years, it is the only "cereal" I will eat. IMO there is no healthy commercially produced cereal.
Breakfast.
6 Tablespoons of Breakfast mix (see below) with one bio 1.5-3% fat yogurt. Add a little milk to moisten
Breakfast Mix
500gms Whole Oats + 200gms wheat bran + Packet of Sesame seeds (100gms) + packet of sunflower seeds. (100gms) + 100gms of flax seed + 100gms pumpkin seeds + 100gms of chopped almonds +100gms raisins +100gms sultanas + 200gms raw peanuts.
To sweeten can add a some berries frozen or fresh, or a little sugar.
Eat this at about 08:30 everyday, and it keeps me going till at least 14:00
Chia seeds would also be great in this mix.
sounds disgusting.
I'll stick to bacon and eggs, maybe with liver.
No bread
I can tell you FOR SURE... this is not true.
I eat a strict carnivore diet. I eat only meat and animal products. This means I eat ZERO FIBER. My digestion changed completely about three days after I started this lifestyle. I haven’t had flu or a cold or anything like that... and this is in the time of covid. I NEVER get constipated anymore.
source: dude trust me
I listen to another one of your seminar’s where you suggested staying away from “ casin”( not sure of the spelling) due to it causing cancer which is present in regular MILK .. Why didn’t you acknowledge that in this seminar about using regular MILK ???
I went Paleo because I thought it was cool, and DESTROYED my gut. I had no idea the importance of fiber, I wasn't eating enough veggies.
Starting to eat fiber again and come back around,
Eat a plant-based diet and you won't have to worry about missing any nutrient.
@@NancyCronk You´d better recheck your information. Plant-based diets lack many essential nutrients i.e Vit-B 12, DHA Omega-3 fats, etc., and fiber might just be totally unnecessary.
@@sitecentralhost You can supplement B12 and omega 3s if you don't think you're getting enough ALA to meet your DHA requirements.
Fiber is one of the best predictors of health and longevity, even controlling for many other factors like exercise.
Check again ALA barely changes into DHA, EPA, retinal is the form of omega 3 used by the human body
Real Paleo is fiber rich. Dumbass "Paleo" is just a meat based diet.
I eat a low carb diet, I eat a huge salad and a small amount of protein. the fat I eat is avocado, nuts and a dressing made with olive oil, lemon juice and ACV.
A mandatory comment in order to increase awareness of fiber's importance.
2 years now, nose to tail carnivore eater. Little if any fiber in my diet. No problems with blood sugar, or bowel movements. The only difference is that I shit 2 times per week, rather than 3 times per day. My stool consistency is less "bulky", but no discomfort when I do go.
Thank you kindly.
Spot on info with the exception of Low fat/ non fat dairy etc... might be because its from 2013? I am now seeing this movement to reduce fiber because its a carb and carbs are not an essential macro. Any quick summation?
Indeed, fiber is not an essential nutrient, nor is any other dietary carbohydrate. That being said, it does not mean it is harmful to eat it. Most fats and amino acids are not essential either, but that doesn't mean we can't eat them, provided we eat enough of what is actually essential.
Thank you very much Katie!
What about sprouted whole grains?
Informative despite some outdated typical nutrition "advice". I learned nonetheless
You mean despite that it aall fabricated lies? Human beings require 0grams of fiber.
@@Byrial because the word of a greasy wook clearly outweighs that of a scientist.
@@andrewhooper7603 Hello. What do you mean with that statement? Fiber is not an essential nutrient. That is the formal position of the scientific community, not just the opinion of the person above.
Fantastic, thanks
She talks about fibre and vegetables, yet her healthy breakfast examples are bread with peanutbutter and breakfast cereals from a box?
She explained why at 13:30. She compared a half of a whole wheat bagel and peanut butter with two halves of a white bagel and jam. More fiber and absorbs more slowly because takes longer to digest.
@@SgtMacska Glad she didn't say sugar or fat free peanut butter...100% ww is the key word on package ...not sure why she said skim or lowfat milk on the oatmeal?
it's a con. She works for a university. They need people to be sick so they can get funding from the government to do studies and figure out why theyre sick.
@@freddykruger3320 See how long the Quaker Oats box stayed on the screen?
@@makinandrew they must have bought her a new dress
The fiber research is one of the most ignored topics among nutrition specialists, you always see them discuss carbs, fats and proteins but why do all but the plant based diet people ignore fiber? Also if fiber is actually a carb that we dont digest, there is potential for misrepresenting the nutrition data for specific foods. Now i cant tell who is right baout the amount of carbs that is actually good.
Because people who eat a plant based diet get a shit ton of fiber (pun intended).
Second, every plant based speaker I’ve ever heard always emphasizes fiber. So I don’t know what you’re smoking.
There is no such thing as bad and good cholesterol! LDL and HDL both have functions that are important to the body! I stopped watching as soon as you said "bad cholesterol." For example, a person with damage to artery walls will likely have higher LDL due to repairing being done. Lowering LDL in a person who needs high LDL to perform this action just to in turn be able to say they now have low LDL is nonsense!
Lou Racine
Lou Racine lo
You are confused,why people with very low ldl have no CVD?
the male's voice grates on the ears
the female's voice grates on the ears
Processed food is high sugar, low fibre / real food is low sugar, high fibre.
Brilliant teacher 👍🏽
Yeah paleo requires a replacement of the fiber to keep the gun healthy. Watch out for the pesticides on the vegies. Glyphosate is just about everywhere too. She did pretty good yes, but adding lots of veggies to a paleo diet should solve it.
GUT
Rather a simplistic view of LDL.
Graeme Mudie
LDL = Bad, louzy , absolutely abhorrent no good for nothing, most evil creation gawd eve made. If your LDL is above 50, take one statin each day for each point above 50. It’s all that really matters.
@@yoso585 You forgot that it should be added to the water supply and that children should all be taking it... and God created it to punish mankind for it's dietary sins. : )
@@yoso585 statins barely work and should only be used as a last resort. also, LDL isn't bad until it becomes compromised by stray oxidation or glucose in the body, then it becomes a problem
I didn’t get far enough to find out if she even mentioned triglycerides
Excellent speaker, very smooth and clear delivery. Learned so much. Thank You !
I was aboard for most of it except the part about low carb diets. Not enough people know about the benefits of Ketosis.
Not enough ketoers know about the side effects of Ketosis.
like what?
@@johnsmiff8328 like low testosteron, irritability and a wrecked microbiom due to lack of carbs that your gut bacteria need. Also, it is likely a use it or loose it thing for the pancreas.
@@bluellamaslearnbeyondthele2456 I think you can accommodate lots of fiber in the diet like vegetables(like broccoli, cabbage, cauliflower,spinach etc) and still be low carb/keto.
@@bluellamaslearnbeyondthele2456 How would you get low testosterone levels in low carb regiment ?
Miss Katie is eating chia seed with half-boiled eggs at breakfast healthy since chia seed is high in soluble fibre and eggs high in protein? Your comment please.
Eggs are great protein,we get farm fresh eggs at home. Avocados are high in vitamins and minerals also Omega-3 fatty acid. Chia seeds are great in Greek yogurt too! Mmmm add some berries (darker berries have higher antioxidants in them) and almonds. Now I'm getting hungry for almonds and raisens together, like trail mix😋
@@dianebarney9984 Thanks for your prompt reply. I drink almond milk which I homemade a glass every morning. For chia seeds, I soak them in water overnight for them to gel safer to avoid constipation.
식이섬유에 대한 자세하고 쉬운 설명 감사해요^^
Vegetable peelings. Any fiber?
Love how she sneaks in get vaccinated and stay out of the sun. Lol.
Andrea Lewis oh yea, get yer mercury vaccine here !! Stay outta the sun and get Vit D 3 deficiency
thank you
@@alancameron6937 not all vaccines use Hg.
@@alancameron6937
Mercury isn't in many of the newer vaccines.
Also Vit D deficiency is mostly in coloured people whereas whites tend to overdo the sunbathing hence skin cancer.
@@dallysinghson5569 Coloured people?
That's an outdated and shitty adjective that died years ago. It's 20 fucking 20, get with the times, you boomer...
here's how you eat healthy. Eat real food that isn't processed or "enriched." Whole grains. Healthy fats. Lean proteins. Fruits and veggies.
It's basically that simple. Whether you're getting too much sugar, or not enough fiber, or whatever else people fixate on isn't that important unless you're NOT eating real natural food.
Eat veggies, fruits, and whole grains. In every meal. Then you're pretty much set.
Exactly. This is why Paleo simply works so well and why all these PhD's are yanking their hair out screeching about it because its not a diet crafted by a certified 'dietician'. No, its crafted by common sense.
"Eat real food that isn't processed or "enriched"."
"Whole grains".
You contradicted yourself there.
@@thalesnemo2841 More people should read the book "Nutrition and Physical Degeneration" by Dr Weston Price. Its an incredible account of his observations of numerous primitive groups sampled across 14 differentiated countries. They were essentially all healthy and had high immunity to modern disease, so long as they ate their native diets and devoid modernized nutrition (sugar, refined flour, canned/processed foods, etc.). Oftentimes, the most robust and healthy groups lived primarily on animal foods, only rarely having plant foods as it was extremely scarce in certain environments, in some cases such as the Massai and Eskimos, no plant foods are eaten at all.
I never felt better until I start eating carnivore. Too much fiber wrecked my gut.
Thank you for sharing 😊
Low to moderate will do.
what does blending food into smoothies do to fiber content?
Nothing good.
Gets rid of it
Uhh, nothing. The fiber is still there, wtf.
I've simply cut through all the confusion regarding diet dogma and opposing research conclusions. Here is my personal resolution of all the confusion which boils down to "Listen to your body's cues."
Longer version here:
The longer my fasting autophagy window and the shorter my feasting window (eating to satiation, no more, no less) without any diet dogma, but simply following the body's perceptic cues (sight, smells, taste) resolves all body ailments in my case, even to the restoration of thyroid function where the thyroid was removed in 1971.
In fact, after years of upping my fasting game and shortening my feasting window as stated above the cravings have vanished - cravings for cooked lean meats, starchy pastas and breads and rice, and processed sugary sweets, and cooked foods with added salts have all vanished, even though in the past I ate heavily of these food types. At one point my body even did a huge salt purge and since then my tolerance for added salts is almost zero.
I simply listen to my body cues as stated above and I feel safer doing that than following any research and diet dogma.
Currently - and continuing to have a longer fasting autophagy window than feasting window - my body's perceptics or cravings tend to steer me to certain fats and certain raw ripe fruits, seaweeds, and occasionally a plate of raw sashimi or raw steak tartare.
I also now tend more to mono-eat, for example, I spent one whole summer eating nothing but watermelon with a squeeze of raw lemon and the body never got tired of that and never demanded more than that..... just an example of listening to the body. The only problem during that watermelon eating summer was the body got fussy about selecting watermelon for its color and sweetness and texture.
Another example, this winter my body loved seaweed broth with a squeeze of lemon and the cooked leaves smashed as a pesto in romaine lettuce leaf wraps. I just allow the body's perceptics to guide me in my eating and drinking. I have to also add that my body loves fresh raw ginger root juice, and I hear it is a great digestive.
My body does go in and out of liking certain foods so I have to eat what it tells me in that moment what it desires. For example, there were three raw chicken livers in front of me and the first raw one tasted like candy, the second one not so much and the third one tasted like mud and I spit it out.
My theory is that so much fasting autophagy has increased my body's ability to ongoing cleanse itself at a cellular level that any resident parasites and fungals, yeasts - therefore their voice - is so diminished that the "voice" of my body itself is now predominant. For example, it is known that certain internal parasites love milk sugars.
The only other entity that interferes with the body intelligence is my mind's nostalgic memories of foods in the past, especially when emotionally stressed, making me think that - for example - that mac 'n cheese I used to love will taste just as good today as it did in the past, which is never the case now that my body can keep itself cleansed and biochemically righted - my mind gives me a past picture making me think it will work now too. I have heard people call it "stress eating".... and not a pure body hunger from an internally clean body. But if stress eating does occur, okay, eat that chocolate fudge brownie if you must. Then resolve what caused the stress and stick with listening to the body and fast for autophagy long enough to over-compensate for whatever was eaten - don't let the body's lymphatic system get overwhelmed and stagnant and obstructed for it is responsible for washing every cell in the body (cells poop too).
From a biochemical and anatomical perspective the extra enzymatic activity engaged during fasting autophagy and whatever other routine that keeps lymph fluid and moving (such as rebounders) is key to body health and vitality.
You have that right!.. fasting more & feasting less. So simple,so easy. Yes, listening to our body we can realize that appetites are not physical in origin.
Simplify, we would all be better off just taking the academic 'diet-complexity' off the table, along with the sugar. Cheers!
@@songsabai3794 Say more - your words are like music :-)
@@colleenkaralee2280 ...haha....I think you said it all...I'm still dancing to your music!
@@songsabai3794 I wish we could be best friends :-)
@@colleenkaralee2280 minds are joined, we are already friends in the best sense of the word.
LDL is not "bad" period! People like the person in this video should not be referring to LDL as "bad cholesterol" to try and over simplify things for people because in doing so they are stating incorrect information. As I said previously, LDL serves an important purpose in the body. If its too high, the fact that it's too high is bad; but LDL is not "bad cholesterol." LDL should not be referred to as "bad cholesterol." LDL should not be reduced without addressing the reason it's high either!
Oh yes it is LDL is bad , H D L is the good one
I've watched your great education videos many times. Your video informs & inspires people all over the world to be happy & healthy. Thank & Many, Many Thanks.
i wish this had a transcript and/or captions. ugh
every speaker should mention conflicts of interest...or who paid their "research"... would explain a lot
You also have to keep in mind speakers also sometimes have an agenda and are funded by those same companies they are promoting.
Honestly at this point some studies are getting pretty ridiculous, I feel like in a couple of years we will get studies saying that alcohol can be very healthy in controlled amounts and that pizza is also a very healthy source of fats and carbs as long as you exercise. People will see this and just start generalizing that alcohol is healthy and so is pizza. There you go, thats how the public consumes information.
eat a variety of foods and you will be healthy. why? because you will have a diverse microbiome, which is the key to true health.
Great lecture. Thanks.
How they didn’t use the lovely speaker in the video thumbnail is beyond me. 🤷🏻♂️ Great video.
I wouldn't have looked.
Thank You
There you have it, any questions? 👏👏👏👏🙏
A celiac should never shop in bins... the level of possible cross contamination is high.
Excellent
katie Ferraro great education about fiber!
I do eat whole food plant based all are fibered.
and i m going to eat whole food plant based all are fibered for good !.
Yeah! Great talk. Rule of thumb: only buy food that has
"One Gram of Fiber for every One Hundred calories." - Mr. Atwater
also, concentrate on:
"Fruit, Nuts and Leaves from Trees and Vines." - Mr Atwater
"Rule of thumb: only buy food that has
"One Gram of Fiber for every One Hundred calories." - Mr. Atwater"
That is way too low in fiber.
That means that for a 2,500 calorie per day eater they should be going for 25 grams of fiber. While that is on the high side of the "recommendations" on most food packages, that amount is still too low.
1g fiber per 100 calories is almost as bad as being told that cholesterol levels under 200 is "normal"
"Normal" isn't healthy. And to get 1 gram of fiber per 100 calories pretty much means you are trying to avoid fiber.
@@mjs28s nailed it
Did fasting as well as internmitted fasting played a roll? Esoecially when talking about foods and healrh risks there should not be fasting forgotten.
Adding psyllium husk is great for health and gut!
Nice video
Interesting video, by the way I daily eat almost 100 grams of fiber (in a rougly 2500 calories per day diet) !
babyelian77 wat do you eat if you dont mind me asking
No worries. Whole grains, legumes, nuts and seeds, fruits, soy and salads (particurally cruciferous vegs like cabbage )
@@babyelian77 I am curious for how long you have been eating this way and how you have been finding it? Especially digestion wise?
@@babyelian77 You must have some strong Jaws. LOL...That is a lot of daily chewing partner.
A low carb diet is not low fruits, nuts, vegetables. It’s what the name says, low carbohydrate.
very informative, thank you
Comment sections always create "Instant Experts"
Is there any information in this talk that isn't based on observational studies or decrees from government organizations that themselves are basing all their suggestions on observational studies? I completely agree that fiber is very important and most people need more of it, but I don't think focusing on it to the exclusion of everything else is sound dietary advice. She's saying a lot of things that I have seen extensive controlled studies prove untrue or at least worth further consideration, such as her aversion to saturated fats. I happen to adhere to a low carb diet, and as any smart low carb dieter will tell you, fiber is an essential part of the diet. I get plenty of it from green vegetables and berries, which are both high in fiber and relatively low in sugar and starch. I have been strictly adhering to this diet of fewer than 50g NET carbs per day for about a month, and I am neither irritable nor constipated. I have already lost about 8 pounds and an inch or two from my waist, and I feel quite good, thank you.
Fruit has more sugar than most junk food today. It's terrible for you. Also, saturated fats are incredibly healthy for you.
Given an established gut biome dominated by prevatella bacteria can digest fiber and release the fiber bound phytonutrients, not only is fiber important to feed such bacteria, but the establishment of such a culture accomplished only by a fully plant-based dietary regimen instead of a bacteriodes family of bacteria dominant in a mixed plant-animal dietary regimen that also results in the bacteriodes converting choline and carnitine to TMAOs, the proper WFPB diet is critical as a foundational condition!
To summarize, a mixes animal-plant regimen results in a gut biome dominated by bacteriodes bacteria. This not only cannot digest fiber and release the fiber-bound phytonutrients, but it also converts carnitine and choline into noxious TMAO by-products.
Eating a whole food plant based no oil diet allows the prevatella bacteria to dominate the gut biome, and this not only does not generate TMAOs, but it is able to digest WFPB fiber and release the myriad fiber bound phytonutrients.
Difficult to follow the underlying point. The point being eating plants and animals together are non optimal due to bidirectional competing microbes?
What about the phytates, oxalates, lectins, protease inhibitors, salicylates, etc. and how they inversely impact the bioavailability of any micro nutrients within plant foods in addition to cultivating a host of adverse health effects?
@@austinresch2362 Soak to de-activate phytates, eat low-oxalate greens and vegetables, and find fruits and nuts/seeds for calories. Try avocado, durian, coconut, marang, dabai or olives, cempedak, cupuacu, canistel/eggfruit, banana, etc for your "plant" calories (these are the fruits of the "plants" though, to be exact). And grab nuts and seeds to mine for vitamins/minerals (like Selenium and B vitamins etc, from brazil nuts, and sunflower seeds and pumpkin seeds for other major minerals and B vitamins). Check out Kelp or Dulse to round out the rest of the lacking minerals and/or trace minerals. Find some wild rice to use instead of grains. And indulge in the occasional tin of seafood (cockles, mussels, mackerel, sardines or white anchovies, wild pink salmon with bones, etc). Nail down B12 from fermented foods (kimchi, atchara, kraut, etc) -- in addition to the tinned seafood. Use greens and zero-cal veg for filler (kale, parsley, cilantro, local lettuce as greens and zero-cal veg like broccoli, cucumber, peppers etc)
Fantastic video, thank you Katie.
Katie, you mentioned the 6-8 glasses of water per day. I find eating a high fiber diet that I'll often go without drinking any liquids. Most of my foods contain mostly water.
Also you mentioned you were introduced to Dr Greger, may I also recommend Dr McDougall.
Michael Crosby
Fiber is very important. Fruits and vegetables are a must in our everyday diet. A lack of fruits and vegetables in our diet causes a lot of diseases. It can even shorten a person life span. Namaste,, 🙏😊
Some interesting information, for sure Fibre is essential, no link for saturated fat causing heart disease, this is a long standing dogma. It's trans fats with glucose, most trans fats are unsaturated.
Low carb diet does not exclude veg far from it, actually net carbs plus low gi Make them essential.
Some low carb people avoid veg but that is wrong.
Sadly old dietary education still has the ancel keys flawed study influence. That man's work has killed more people than any war. It's tough for experienced educators to let go of things they thought as fact.
Focuses alot on getting Fibre from whole grain but food companies as she says try to cheat us by refining and mislabelling.far easier to avoid grain and get fibre from veg
If it has a barcode or in a box it's usually messed with.
Sadly the USA have allowed money to change food to processed rubbish. Ads dupe the public and they can buy doctor's and respected institutions to promote essentially poor food as health. Result pandemic obesity.
Wrong. Sat fat is not so good for you...even plant based....
@@chrisnamaste3572 I wonder if you do realize that one of the biggest benefits of a plant based (so high fiber diet) is actually the saturated fat that is derived from that fiber.
Nice comment, except that fiber is not essential. That is the official position. Also, I don't believe that saturated trans fatty acids exist. Trans refers to the configuration of the hydrogen atoms attached to the carbon adjacent to the double bond. Only unsaturated fatty acids can have a trans or a cis configuration.
@@BunPentruTine Well trans is short for transformation, most commonly from heating, so good nutritional fats can be transformed into something that cannot be utilised by the body. Fibre is needed by the bacteria of the microbioum in the stomach, so as a crucial part of us, is essential but not in the same way as fats or proteins. We are all in different stages of ignorance so thanks for your knowledge.
@@jasonsfamilyandfriendsvide3227 No. trans refers to the hydrogen atoms configuration around the carbon atoms adjacent to the double bond. You are talking non-sense in this regard.
Yes, heat processing is a major way that makes trans fats because the heat alters the configuration of those hydrogen atoms in polyunsaturated fatty acids.
An essential dietary nutrient is one that we absolutely need to introduce in our bodies because human life would not be possible without it. You do not get to invent another definition and expect it to be valid. There is no "... essential but not in the same way ...". A dietary nutrient is or isn't essential, that's it. Fiber is not essential.
We do not have proof that fiber is needed by our microbiome. If we would, then fiber would probably be categorized as an essential dietary nutrient. If it will ever be proven, then we'll go with that, as indicated by science. I assume, and I may be wrong, that you are referring to facts like fiber can promote microbiome diversity or fiber can promote the synthesis of short chain fatty acids. While those are true, it doesn't mean that fiber is our body's only or best means to produce those short chain fatty acids. Also, it does not mean that fiber is the only or best means to promote microbiome diversity. More so, we do not have proof that there is a direct and unlimited correlation between microbiome diversity and positive health results.
Yes, we are all at different stages of ignorance. True and natural. Thanks for pointing that out.
High fiber has changed my life.
Very informative , Great job.
Humans thrived for thousands of years from eating fruits seasonally not everyday
you mean every other day? and infants?
And also from fruits that would be more like carrots or tomatillos
@L I never said they were.
I worded it badly though, sorry.
I meant taste/sweetness wise, they'd be more like those two
@L yep, they might actually be sweeter than the fruits we evolved with now too 🤣
It's odd tasting most things in the stores in the US when your diet has about no sugar.
Crest mouthwash is pure essence of sweet
The medical community doesn’t know how to keep the human body healthy. Gary Null has been truly educating people about real health for forty years. This is only six years old and still she doesnt come close to what the body actually needs. BE YOUR OWN DOCTOR! FOOD IS MEDICINE!!
Some good information but lacking information about the dangers of a high carb diet.
Nobody gives Dr Atkins the credit he deserves and it is incredibly dishonest and deceptive. Every single dietitian, every single Doctor who studies nutrition uses his basic principles regarding the importance of the glycemic index. Give the man credit, he realized what was going on thirty years before all of you. On that point you can rant about how dumb low carb diets are, but your entire presentation is focused on the importance of the glycemic index and the need to eliminate simple carbs, processed foods and sugars from the diet. You need to square that for your listeners.
the glycemic index is only important as to how it effect metabolism ONLY WHEN THERE IS FAT in the food, since spiking insulin is only important when it comes to fat storage from the fat in the food with the GLUT 4 glucose transporter. Irrevelant when there no fat in the food, all the glucose goes into mitochondria for ENERGY ATP SYNTHESIS, for your heart to pump for your lungs, to breathe and even for you to have ONE THOUGHT.
Dr. Atkins diet caused him severe cardiovascular disease! Follow the diets of Drs. Dean Ornish and Esseltstyn to keep your arteries clean. A low fat, whole food plant based diet.
Very enjoyable talk. Good information presented in an understandable form.
Remember that Tree Nuts are a great source of fiber. Additionally, 1) Tree Nuts have healthy fat and protein, 2) have "upper class" status quality, 3) Tree Nuts are no more expensive that meats.
"The Almond is the perfect food for humans." - Mr. Atwater
I like them but more than a few hurt my gut:/
They also have a ton of antinutrients
@@astridjaye6224 You have to fix your digestive system first.
Not really. Just soak them if you are worried about the phytates.
Yesterday while in line at a convenience store...a young father with a boy and girl preschoolers in tow purchased a chocolate bar for his son. Two bells went off as I watched...
1. The boy's teeth had been capped over in silver indicating that he was loosing the baby teeth prematurely and dental work was necessary. This very likely could be a Hygiene and Nutritional issue combined.
2. The chocolate bar was the large thick size with WAY more calories and sugar than even an adult will need in any given day.
We are a hard headed, under-educated, obstinate bunch when it comes to taking care of our bodies and those of our children us humans are.
Not everyone is hard headed. That is absurd that he was feeding his kid that
I supplement fiber to get consistently over 30 grams a day. I noticed that it helped with satiation, just like the whole grains and fruits/veggies I eat.
LCHF best diet
things regarding fiber is an interesting topic. but the real interesting thing here are the gut bacteria that need the fiber as food. that would be more interesting to look at the balance of different gut bacteria. in this webinar there are also some false and outdated informations. when they looked at the labs from diabetes type 2 patients the looked at vldl and total cholesterol. but the most important value is the faktor TG/HDL regarding heart disease risk.
also the claim that unsaturated fats rise the risk of heart diseases is completely wrong as we know now from the research of ketogenic diets. also red meat is not promoting cancer. at the end it comes down to the mix of you food. when you balance the calories from fat and carbs to 50/50, then you end up with the worst diet you can get because the body can not process fat and carbs at the same time in that ratio. and then you end up with low HDL and high TG levels which then results in a high heart and diabetes type 2 risk.
so what should the optimal diet contain?
@@decathlete2000 all foods in balance. variety of whole and organic foods.
This is the best , most easily explained video that I have seen on this topic from UCTV
Tho I miss all the talk about stool implants
This is based i epidemiology, I other words l. This is the lowest form of “science”.
I guess the highest science results in America being the fattest and sickest countries in the world, or darn near one of them. 😏
@@stripedrajang3571 yep because of their shit hyper processed diet instead of just eating animals, the fat on them and not eating crappy processed carbs
@@scottryan5369, yup. Raw fruits and veggies, not drowned in herbicides nor pesticides, sounds great right about now.
Great lecture, I am preparing for nutrition and biochem. exam. Thanks Katie.
Haha same here, I'm preparing for my Genes, Lifestyle & Nutrition exam
10:08 Why did they put her in a box like that? She looks like she is in front of the Tribunal of International Crimes and Genocides.
Regular oatmeal has more fiber and takes only 3 minutes longer to cook.
Who told you that? Thats a lie... legumes have the highest fiber per 100g.... regular oatmeal is actually heavily processed,youre eating thr wrong kind of oats
@@commonsensedatcom Eat what you want to eat just don't over do it....
Whole wheat still carbs and is pure sugar.
functional medicine...that's where its at!
Snap!!!! I lived in Nepal from the age of 5 to 10. You just cant beat dal Bhat!!! you will know what I am talking about :) where did you live in Nepal? I lived in pokhara and surkhet :)
Seems like there are a lot of experts in the comments section concerning cholesterol....
good theme, but natalie says it herself: explanations are oversimplified and some are even outdated. i was a little disappointed.
"The China Study" by T. Colin Campbell is a great reference for diet and health that identifies the importance of fiber.
See Denise Minger's devastating refutation of the extremely dishonest China Study
So it doesn't matter that Quaker oats and most cereals are GMO?
and fortified with chemically lab-made, sintetically derived, non absorbable and not bioavailable Supplements?
@@BigFred458 Get real. GMO food is poison to your body. Only a true idiot believes that GMO's are equivalent to Organic produce
'Bobs Red Mill' organic oats - if your store doesn't carry it, order it online
And full of phytic acid and lectins
@@geo6892000 Yeah if you can tolerate oats and getting bobs red mill gluten free so it’s not cross contaminated with wheat
Watching videos like that make me realize what kind of fucked up country we live in fast food restaurants continue to sprout everywhere farmers chasing hotels ,and expensive supermarkets gourmet restaurants
Its simple, whole foods and no processed foods.
Everything in moderation, but yes, mostly whole foods is best
HOW CAN SHE RECOMMEND SKIM MILK VS WHOLE MILK
I wonder why she recommends milk at all?
ua-cam.com/video/0O-ehIkwGME/v-deo.html
СРБ -Специализиран Ръкопашен Бой paid to do so?
@@manuhonkanen2111 Because that is what she was taught....bullshit.
Exactly.
@@manuhonkanen2111 Perhaps she recommend diet/low fat milk because she knows most people will drink it, so if they do, at least low fat might be better
Which cereal is she talking about?