Thanks for the consistent youtube uploads! I love at how relatable you appear to be in these videos. One could easily forget that you were engineered in a laboratory somewhere. 😅
I am currently getting a masters in nutrition and dietetics and I appreciated Alex's points on eating a variety of fruits and vegetables, eating seasonal produce, and eating a diet that will lead to a healthy gut microbiome.
@@maxf3888 He answered that his protein intake is around 80-100 g per day which he achieves with minor supplementation. He is very likely in the safe zone with that.
@@fazzy7189 dont lie to yourself. all the info is available to learn you are just biased and i don't care to educate you. plant based is the most optimal for our bodies thats just fact
@@patchiebeaver139simply not true. Not all elite athletes eat vegan. I would even venture to say without any statistical data, it’s only a minority, and a small one at that, of elite athletes that eat vegan. Of elite climbers, Ondra being one of the very best sport climbers, is not even vegan. Also, you have to consider that Alex only became a vegan in the last couple of years. That means he was already climbing 5.15c as an omnivore.
I appreciate the environmental aspect of Alex's conversation. People with influence can make a difference by showimg how little effort this type of lifestyle can take. I know we all travel a lot for climbing, and this is an aspect of our lives that is hard to give up , but if we all ate this way we help reduce the impact on future climate change. The meat and dairy industry makes up around 15 percent of GHG emissions. We need a sustainable future if we want a livable planet.
@@markolim8938 It is a systemic issue, as you say, but individuals can change the system through collective action. This action doesn't even have to agreed upon in a collective setting: if everyone happened to no longer buy strawberries in winter, they wouldn't be cultivated for the winter (because it's no longer profitable). The individual choice has impact if many individuals choose the same. The easiest way to help towards that is by making that choice. We are a part of the system; and something as mundane as buying strawberries in winter is actively supporting that system. This is, of course, a very complicated topic. A faster way to changing a system would be revolution, mass organisation, protests and such, and those are certainly necessary. I just wanted to make an argument that an individual choice does matter. Sorry that it's quite long
@@CrisisDesired That's the common argument, which is false. We know that from evidence and economics that people will not behave like that. It doesnt matter if it's wrong, the problem will never be solved through preaching on what people should buy. It's a fairytale. Carbon tax would partly solve climate change but ask e.g india or china (who pollutes the most) to raise their energy prices, they will not do it, because their economy would suffer. Only solution is international cooperation, individual actions and preaching doesnt make any difference.
The world should know that I've started growing carrots on my balcony (!) because of you. In case anyone interested: it's Parisienne, or Paris market variety, cool for containers and are a fun shape/size of a small ball like a little raddish.
Diet is an extremely tough topic to get the absolute truth on, with advice ever changing over time. For this reason I go with a balanced diet using all types of fresh and unprocessed ingredients as much as possible. I’ve found that a good level of protein is especially important to train hard in climbing.
A friend told me recently to fry vegetables in the pan WITHOUT any oil and to add raw OLIVE oil afterwards to keep it's properties and taste to the full. You need a good pan, that's for sure, but makes sense. I'll give it a try. In the meantime, I fry with olive oil and, sometimes, with sunflower seed oil. Thanks a lot Alex. Also for the not use of animal products in the video.
But frying works so much better with oil. I mostly use neutral vegatable oil for frying (mostly sunflower oil) and olive oil for salads or when roasting vegatables on open fire or just on toasted bread with some salt.
No oil and a good stainless pan is easy to clean up. Oil, is like Alex said, build a habit. Putting oil on everything in the long run is not healthy, so just learn to rest without it.
it depends in my opinion.i usually mix butter with olive oli because from what has been told to me it raises the boiling point. To make Cotolette i usually mix oil and butter, but for zucchine, carots, garlic and similars i use only olive oil because you want to cook em mid/low heat so they release the taste more, so you don't get to need high temperature oil.
Hopefully an impossible burger. Seeing people Like you go plant based gives me a lot of hope for a kinder, more responsible future. The level of cruelty that occurs in slaughterhouses to billions of sentient animals every year is truly beyond comprehension. How do people love their pets like family but continue supporting such extreme animal cruelty on this scale? I mean truly think how many lives a billion are. I assume most just have never seen a pig or cow slaughtered so they dont really know how awful the reality is. Whatever happy, painless death people assume happens to these animals. It is not the truth. Their last moments are in extreme fear and pain. Everyone please research it yourself. You should at least see for yourself the truth of what the animal whose body you’re eating experienced in their last moments. I promise you, no taste is worth the level of death and cruelty that slaughtering these animals involves. If you are against animal cruelty then stop eating their mutilated bodies! It’s that simple. Peace begins on your plate! As long as there are slaughterhouses, there will be battlefields.
The idea of tracking the number of different fruits and vegetables per week is a great idea to make a healthy varied diet more fun! I'm definitely going to start doing it and try to beat 40! It feels easy at the beginning of the week but I'm sure it gets tough when you've gone through all the items you typically introduce in your diet, hence giving an incentive to eat others as well Thanks for the idea!
For the oil, filtered extra virgin olive oil is my go to unless I'm searing something. It has a higher smoke point, more shelf life, and almost identical health benefits to unfiltered. highly processed oils (common in the US, not sure about Europe) have a higher smoke point also, but have their own issues associated with them. I like to keep an unfiltered small bottle of EVOO for finishing/raw food and a larger container of filtered EVOO for 80% of what I cook. Great details in this video :)
Not only was that an interesting video with plenty of cool tidbits about vegetarian and vegan food, it's also cool to see your commitment to climate change even with small things like strawberries. Definately subscribed and I hope you publish more soon. Ps. Would love to watch you cook more
Actually good fitness diet for once. Most fitness diets, whether rock climbing or not, are usually just "eat a shit ton of protein and enough calories to build muscle" which for strength, isn't inherently bad advice, but it completely neglects health. So really good video Alex
I mean to be fair all fitness influencers worth a damn also tell you to eat plenty of fruits and veggies, Its just that people tend to ignore that part and focus on the "shit ton of protein while tracking calories" because most people don't like veggies lol
Serious Eats has answers for all your cooking related questions. If frying on low temp then EVOO is fine (if you're OK with the flavour), but if I'm doing asian style stir fry then peanut oil is my choice as it has a high smoke point and a neutral flavour.
I’ve been eating nothing but vegetables and soybean protein mix once a day since the release of this video. I have seeen crazy improvement in gym recovery and body composition. Plus, this taste good! You can never get bored either for instance I like my vegetable mix with jalapeños because I like spicy food. Go nuts!
Hi, Great idea, but could you tell me how do you avoid having anemia eating only veggies ? I have tried that but after some time developed some serious indeficiencies and I'm looking for some clues how to avoid that.
For frying at high temp I use mechanically processed Canola oil which has a high smoke point, isn't processed with chemicals, and has good fatty acids. There are some other high smoke point oils, but this is the one I use.
For frying/baking, I usually stuck with avocado/coconut oil. It has a much higher temp. I love olive/hemp/grape/sunflower seed oil for dressings, dips, or anything that isn't heated.
Love this. Have been mostly plant based for 5.5 years. Theres not enough focus on eating range of plants, sufficient fiber, and reducing salt intake. Personally I use avocado oil for high heat cooking
The only thing with salt intake and relying on products (like soy sauce) to bring salt into the diet, is it's usually the only way people get iodine in their diet (iodized salt). You don't need to use a lot to get daily intake of iodine, just a pinch here and there, and iodine prevents goiters from occurring. As a registered nurse, I would encourage people to research that info and try to fit it in to their diet where it would work for each person individually. A good measure of iodine levels, would be a simple iodine skin test, to see if your body is low. Sodium is important for cardiac health and body/blood Ph also, so I would never suggest anyone completely cut salt out of the diet totally. Pink salt and fancy salts do not inherently have iodine in them, so my recommendation would b e to incorporate iodized salt in very small measurable amounts to ensure appropriate levels of iodine intake. Cheers, good video promoting more plant intake and less processed crap! I approve!
@@TheNickMartinez I personally agree, but the "average person" is gonna say ew yuck seaweed... so iodized salt is the go to for iodine for the masses. Plus it's easier to rat a pinch of iodized salt every day rather then seaweed every day. Most people would get tired of seaweed everyday, but salt goes with everything
@@Bloxeh since the recommended soy daily intake is max 25g daily, and isoflavonoid content is 0,002%, and since sauce content is 0,05%, or 25x, you should eat max 1g daily of sauce and no other soy to avoid interferences with estrogen levels; this is only my opinion, i dont claim any scientificity for this, and studies about testosterone drop also with low soy dosages were debunked, but some linkage remain, hence the recommended limits i suppose
This is very important about food and you know what you are talking about when it comes to food . I try to follow this myself a lot of people our age don't do this I'm 32 and this coming spring I'm starting a garden hear at home
I usually use rapeseed or sunflower oil for frying, sometimes peanut oil for asian dishes. Olive oil I only use for cold stuff (salads) or when cooking mediterranean dishes on lower / medium heat. It's mainly about the smoke point of different oils. Something that I tried recently (was a gift) and reaaally liked is avocado flesh oil! Tastes great and can be heated up to very high temperatures!
Great video! For a healthier way to fry vegetables, consider using cold-pressed avocado oil. It has the highest smoke point and is packed with nutrients, making it a top choice for medium/high heat. A good idea would be to use Olive oil for everything from low to medium heat and in salads, and switch to avocado oil for the rest. :)
People love to argue about nutrition and I'm no exception. Clearly your results speak for themselves and your need to maintain low body fat is unique, but I'd like to throw in a few thoughts from an older (almost 50 y/o) person who has been a vegan for a long time. 1) Gut bacteria digest fiber - it doesn't matter much if you're eating sawdust (ok let's say wheat bran) or a wide variety of seasonal vegetables. 2) Leafy/fruit vegetables (ie peppers) are wonderful sources of fiber and micronutrients but not of calories. Eat them for health and enjoyment, but you will starve on vegetables alone. 3) The only viable sources of calories on a vegan diet are: a) Starches (ie rice, legumes, potatoes, wheat), b) Nuts and seeds, c) Fruits (fructose seems to be pretty hard on people as a primary source of calories - see Doug Graham and the once-popular "fruitarian" community) or d) Oils. Oils are not optimal for the body and should be limited as much as possible. Natural macronutrient needs are about 80% carb / 10% protein / 10% fat, which is not coincidentally the macro ratio in most vegetable foods like potatoes. IMHO, the best lifelong vegan diet is starch-centric. Your calories in this meal are primarily from the tempeh, which is soy (legumes = good) and oil (fat = bad). From a strictly caloric standpoint, you'd do just as well to use baked tofu, beans, potatoes, quinoa, sweet potatoes or other starchy vegetable foods that don't include oil. It would keep up with your calorie needs, but would be much better for your vascular health, kidneys, liver, etc. It's wonderful to see so many high-performance athletes eating plant-based diets. If people want to stay plant-based for the rest of their lives, it's important to find calorie bases that are enjoyable to eat, easy to cook, and satisfy your health and caloric needs.
If you want to avoid processed foods as much as possible the cherry on top would be to replace oils with their real food counterparts. Olives instead of olive oil. Walnuts instead of walnut oil etc.. But overall amazing diet plan /diet stragegy. Danke für den Einblick in Deinen Ernährungsplan!
Avocado oil is the best for frying in the pan! It has a 270c smoke point and tons of healthy fats :) For heat, it goes Avocado 271c -> safflower 260c -> canola 205 -> olive 180 -> coconut 170 -> everything else.
@@CarvingMonkeysReus Safflower or Canola is better for sure with high heat if there is a problem environmentally with avo oil. Burning oil leads to trans fats which is a known terrible fat and olive oil is a lot easier to burn than safflower or canola
8:45 das Rapsöl darf nicht kaltgepresst sein, sonst sollte man es genauso wie Olivenöl nicht so stark erhitzen. Kaltgepresste Öle wie Olivenöl sind zwar an sich gesünder, aber wenn man sie erhitzt enstehen giftige Stoffe. Ich nehme zum Braten/Backen immer warm gepresste Öle und für Salate und so die kaltgepressten.
🙌I’m impressed by how knowledgeable Alex is about his diet and the nutritional values. We’ve been eating veggies, tofu and tempeh for a decade. We also make tofu and tempeh at home when the weather is not too hot. (not because I’m Asian, we harnessed the techniques from UA-cam)😅
Rapsöl mainly because it’s produced here in Switzerland. But naturally olive oil for anything Italian. These are my 2 oils. When I do olive oil it’s mainly salad or cheese and tomato. Soy sauce(hopefully low sodium) Is great for seasoning noodles and veggies. I recommend that.
You are a vegan, and you said it doesn’t make any sence to eat strawberries in the winter because they’re not in season, but you didn’t explain what you eat in the winter since i think no vegetables or fruits grown in the winter. Can you please explain or make another video explaining your winter diet . Thank you .
There's lots of winter vegetables that can either be harvested in winter like sorts of kale, brussel sprouts etc or veggies that are being kept at cooled spots like carrots, apples, potatoes... So there's a quite a lot although the veriety of greens may differ depending on where you live...
Thanks for your great video with interesting insights! Prof. Dr. Andreas Michalsen explains in his book ‚Mit Ernährung heilen‘, that there are no issues to heat up olive oil. He recommends not to use very high quality olive oil for cooking though. It would be wasted. In his book ‚Das gestresste Herz‘ Prof. Dr. med. Dobos also recommends for cooking to use rapeseed oil instead of olive oil. The nutritional values are similar good and it’s a local product (for Central Europeans).
the best oil for cooking is extra virgin olive oil, because the antioxidant substances delay the formation of radicals. a cheaper choice might be peanut or olive oil. seed oil, on the other hand, is rich in polyunsaturated fatty acids which, especially at high temperatures, produce radicals. and therefore not the best choice. (I am currently studying masters degree in nutrition)
I just rewatched this video, as I recently switched back to a vegan diet. As in the past, the variety of vegetables I'm eating has increased but this video gives me a good suggestion for what to do with chard! I want to eat more leafy greens. And Team olive oil here, though I bake with corn oil and I've used sesame oil to fry in the past.
I like to use the Bratolivenöl by Alnatura. Says on the label that it has a higher temperature point but it is a mixture of refined and native olive oil.
Alex, please look into oxalates with all your plant foods. Spinach, chard, and beet greens are very high in them and are tough on the body. I used to be like you and ate lots of vegetables, because we think they are the perfect food. But in the plant kingdom, plants don't want you to eat their stems, leaves, or roots, they want you to eat their fruit. The plants have natural defense chemicals to make you not want to eat them, oxalates, lectins, phytic acid, etc. Now I stay away from most plant foods that don't have seeds, and I primarily eat meat, eggs, goat milk (from my goats), honey, fruit, and organ meats.
rice oil has a high smoke point so that's a good option. If you use olive oil, don't take the extra virgin oil for heating, but just 'virgin olive oil'
Hi Alex, olive oil is the best, try to avoide seed oils. Fruit oils are better.(Avocado,olive,cocounut,palm) As long as they mecanical removed. About the thempe is best to buy it frozen because it still has the white mould(With live yeasts)
Generally i would say i cook with olive oil, but any vegetable oil is fine. generally you dont need any oil when cooking vegetables, because they seep water into the pan and alternatively you can use a small amount of water to get this started. the oil contains healthy fats but you can get those from nuts and seeds. generally i avoid coconut and palm oil (although they put palm in a lot of processed foods), because they dont reduce cholesterol like most other vegetable oil which doesnt really apply if you dont consume (LDL) cholesterol. use with moderation if you like the taste.
Use sunflower, rapeseed, peanut oil or vegetable oil. They all have very high smoke points. You can fry things in Olive oil but it can not be extra virgin oil. It has Olive sediment in it that burns at the high heat needed to fry.
Ok, now I want to try tempeh. 😂 You have a really good diet. :) I also like to cook with seasonal veggies, mainly from my families garden when available. :)
just a quick tipp, because i saw you using a knife to get the juice out of that lemon. If you put a fork right in the middle of the cut lemon, and then wiggle the fork up and down while pressing the lemon with the other hand, you get 100% of the juices out and dont cut your hand like with a knife ;)
well idk about the healthh aspect but generally you use olive oil for the aroma when you fry and vegetable based oils if you want neutral taste such as in frying pancakes etc
I mostly use olive oil... Rapeseed oil might withstand higer temperatures and is also high in Omega, but I think olive oil is more anti-inflamatory, which is a huge deal for me, since I deal with IBD.
Avocado oil has a high smoke point so is good for pan frying and it shares many benefits with olive oil. Although not sure how available it is in Europe and often times its not 100% Avocado oil (at least in the USA). Another downside is the price sometimes.
Thanks Alex - great information, I must try out tempeh and eat a bigger variety of non-potato veg and fruit. On the oil story I just use olive oil having found such contradictory information about which oil is best for frying/roasting. I also tend to oven cook my veg (at no higher than 150 C) and rarely fry.
Pro tip for more leafy greens in Germany: Kohlrabiblätter!! Edited to say: don't forget whole grains, people! My favorite at the moment is millet. Tastes like popcorn 😊
Olive oil is great, but you have to use a good quality one since the lower the quality the lower the smoke temperature. First of all, most olive oil in supermarkets is not pure, it is often mixed with potentially rancid seed oils. The best olive oil to get would be organic, first cold pleased, extra virgin and it should be packed in a glass bottle (preferably a dark glass to prevent oxidation even more) We don't want to use plastic or cans for they leech things into the food. Personally i have no problem frying with olive oil, but you can't wok with it and obviously consuming it unheated has much more benefits
Thanks for sharing this, quite interesting. Olive oil for everything that doesn't require high temperatures, peanut oil for everything else (highest smoking point).
oil: - avoid coconut fats (oil, butter, vegan dips, etc.), it has super high saturated fats. I generally avoid coconut fats bc of this. - Sunflower oil: perfect for frying, cheap and tasteless - Expensive and extra virgin olive oil: perfect for drizzling on top (no problem to heat it but it will lose its flavour so it's a waste) - 'normal ' or cheap olive oil: perfect for frying - sesame oil: perfect for making a dressing for your asian inspired dishes (lime/ketjap/sesame in a ratio 1:1:1 with garlic/ginger/basil is great, for example) (loses its flavour when heated)
to fry I take different oils, depends on the taste I'd like to add. Sesame is great, also sunflower seed for eggs, there are high temperature variants of olive oil as well. But mainly I steam my vegetables and add olive oil afterwards - non heated oil is always better (and I do like the taste of "fresh" olive oil)
Awesome vid!!! Avocado oil for high temp cooking, also not sure if those were tfal pans...if they were, you should switch to carbon steel. Lv the explorer 2 😉
Nice video! Continue to listen to your body to see what feels good in terms of diet and stay flexible (also writing this for others of course). I think you don't need rapseed oil. Just cook on low-medium heat and you can see that the olive oil is not burning. You should be able to see the smoke if it were to burn. That's not good of course but doesnt happen usually at lower-medium heat. You can just observe it to see. Nice video!
Salt in moderation is necessary, but in most foods nowadays they add so much salt to make it taste better, that most people eat way too much salt. Not eating additional salt will benefit most people in my eyes. I don't think I'm at risk of high BP, but a big part of the population in the western world is...
@alexandermegos8129 ah yes I agree the majority of people do eat too much salt- I just thought in your scenario it could be beneficial to have some extra salt (especially for long hot days).
@@Rockmaster867 got to agree. An Indian cook that I follow quite a bit asks to cycle through different types of oils. I am guessing this practice is to spread your bets when it comes to chemicals that are used in processing them and to not end up using the unhealthiest of oils all the time. I'd say some avocado oil from time to time shouldn't be a huge crime.
Due to lack of an oven I mostly fry veggies in stir fries in a carbon iron pan or my wok. For high-temperature stir-fries I just use rapeseed oil due to its high smoking point, otherwise olive oil for Mediterranean food. The other important oil that I have is roasted sesame oil that I mostly use for Korean food, as I cook a lot of Korean, and sometimes Chinese dishes, but that's only for seasoning. Besides stir-fries the other big way of preparing veggies is with stews, as my parents came from the Soviet Union so I sometimes crave a good Borscht or anything else, just throw some veggies into boiling water and more often than not it tastes amazing. My sin is probably salt. I usually salt to taste, except when cooking something that already contains soy sauce or any other salty sauce (e.g. Gochujang, Miso, oyster sauce...). I also use MSG in certain dishes, as it's not more unhealthy than regular salt and can reduce the overall necessity for salt. But the one thing where salt has become indispensable for me is in home fermentation, which I started during the pandemic, making my own Kimchi and Saurkraut. Those things are super healthy for the gut microbiome, but the high salt content is a downside. I guess moderation is key and I'll try to reduce the amount of salt in my cooking and get used to a lower baseline. Though long as I don't have cardiovascular issues, I will not avoid it altogether.
Just know salt isnt bad, especially if you exercise and sweat a lot! I personally dont use any oil for cooking and only use it to dress a salad with a bit of olive oil. I just get most of my fats from salmon and eggs 🤗 I am sensitive to soy and all other legumes + treenuts&peanuts & nightshades, so vegan isnt a healthy option for me, but I totally agree with the fact that eating lots of veg and leafy greens is essential for a healthy and happy way of life! I try to only eat whole foods. So, a whole lot of vegetables, fruit, unprocessed bio meat (mostly lean cuts except salmon) and eggs
Extra virgin olive oil is generally one of the best oils to cook with, even if it has lower smoke points it does not mean that it is not safe for cooking, it is actually the opposite. What makes olive oil safer for cooking is its incredible bioactive components, especially antioxidants, among others. To make it simple, as these oxidize or "break down" during the heating process, the oil is protected and still safe to eat, but some of those delicious notes and aromas are lost, but still safe to eat, as opposed to other oils that do not have the same antioxidant profile. The reason why people do not recommend to cook with olive oil and use sunflower/vegetable oil instead is one of two reasons; either becuase olive oil has a lot of aromas and distinct flavours that other neutral oils do not have or the other and major reason, it is more expensive, and commercially not preferred to save costs. Moral of the story, cook with extra virgin olive oil if you can afford it and you like its taste, if it is too much of a compromise, you can still add it raw to provide additional benefits, for health and taste :)
9:00 Which oil for higher heat? Ghee, lard, or tallow. If you're not interested in animal products, palm or coconut. Why: The primary reason you want to avoid high heat with fats is oxidation, and saturated fats are less reactive than unsaturated fats. All of your seed oils (Like your rapeseed oil) contain a lot of polyunsaturated fats, which are quite a bit more reactive than saturated fats. Mono-unsaturated fats are somewhere in the middle, but generally fine. Olive oil is mostly mono-unsaturated, but the quality matters a huge amount specifically with olive oil. Either way, please disregard the smoke point, it's not really relevant. There are perfectly safe things that can cause oil to smoke, and oil can undergo significant oxidation without smoking, so smoke point just isn't a useful data point. Unsolicited advice: If you're vegan, you should take algae derived omega-3 supplements. Plant based sources of omega-3 (except for algae) are ALA, and ALA is a precursor to the forms that your body actually uses. The conversion rate from ALA to the forms you actually need is extremely poor, and if you rely on ALA alone, you are not getting enough omega-3. Not getting enough omega-3 is going to (Not maybe - it's a certainty) result in, among other things, much more rapid age-related cognitive decline and dramatically increased dementia risk. You need to get enough omega-3, and ALA isn't going to cut it. You need EPA or DHA, and you just don't get those in meaningful quantities from plants sources.
i don't usually cook with olive oil but not because of the smoke point myth, just because it loses its flavour when you cook with it. so i just drizzle it on top and then it tastes better.
You don't need to cut salt intake if you don't already have high blood pressure, salt does not cause hypertension, is is an essential nutrient and it is good for you. It is just in extreme cases of hypertension where the health risks of high blood pressure outweigh the benefits of eating enough salt. The youtube channel "what i've learned" has a great video about salt.
Thanks for the consistent youtube uploads!
I love at how relatable you appear to be in these videos. One could easily forget that you were engineered in a laboratory somewhere. 😅
I am currently getting a masters in nutrition and dietetics and I appreciated Alex's points on eating a variety of fruits and vegetables, eating seasonal produce, and eating a diet that will lead to a healthy gut microbiome.
how about the protein level in his meals?
@@maxf3888 what about them? Protein is extremely overrated
@@maxf3888 He answered that his protein intake is around 80-100 g per day which he achieves with minor supplementation. He is very likely in the safe zone with that.
@@Miles26545 Overrated in which way? The amounts thrown around on the internet, the type of, or just the nutrient in general?
19g Protein per 100g Tempeh, its comparable with amount in meat.
Alex looks pretty nice with his hair just swiped to the side, almost like a badass final fantasy character haha
Love that you're showing that being athletic and vegan diet can go hand in hand
Its the best diet for being an elite athlete
@@patchiebeaver139 why would vegan diet be better than meat-included? Don't lie to yourself.
@@fazzy7189 dont lie to yourself. all the info is available to learn you are just biased and i don't care to educate you. plant based is the most optimal for our bodies thats just fact
But did he go vegan before or after climbing 5.15c?
@@patchiebeaver139simply not true. Not all elite athletes eat vegan. I would even venture to say without any statistical data, it’s only a minority, and a small one at that, of elite athletes that eat vegan. Of elite climbers, Ondra being one of the very best sport climbers, is not even vegan. Also, you have to consider that Alex only became a vegan in the last couple of years. That means he was already climbing 5.15c as an omnivore.
I appreciate the environmental aspect of Alex's conversation. People with influence can make a difference by showimg how little effort this type of lifestyle can take. I know we all travel a lot for climbing, and this is an aspect of our lives that is hard to give up , but if we all ate this way we help reduce the impact on future climate change. The meat and dairy industry makes up around 15 percent of GHG emissions. We need a sustainable future if we want a livable planet.
Even better is the fact that he's not supporting the needless abuse and murder of nonhuman animals :)
It's fkn irrelevant to eat strawberries on summer or winter. Its a systemic problem, not individual choices really matter.
@@markolim8938 It is a systemic issue, as you say, but individuals can change the system through collective action. This action doesn't even have to agreed upon in a collective setting: if everyone happened to no longer buy strawberries in winter, they wouldn't be cultivated for the winter (because it's no longer profitable). The individual choice has impact if many individuals choose the same. The easiest way to help towards that is by making that choice. We are a part of the system; and something as mundane as buying strawberries in winter is actively supporting that system.
This is, of course, a very complicated topic. A faster way to changing a system would be revolution, mass organisation, protests and such, and those are certainly necessary. I just wanted to make an argument that an individual choice does matter. Sorry that it's quite long
@@CrisisDesired That's the common argument, which is false. We know that from evidence and economics that people will not behave like that. It doesnt matter if it's wrong, the problem will never be solved through preaching on what people should buy. It's a fairytale.
Carbon tax would partly solve climate change but ask e.g india or china (who pollutes the most) to raise their energy prices, they will not do it, because their economy would suffer. Only solution is international cooperation, individual actions and preaching doesnt make any difference.
Your mom makes up about 69% of ghg
The world should know that I've started growing carrots on my balcony (!) because of you. In case anyone interested: it's Parisienne, or Paris market variety, cool for containers and are a fun shape/size of a small ball like a little raddish.
How have the carrots been? Seeing this, I'd love an update
How have the carrots been? Looking to grow some too!
Watching such diet by one of the most renowned climbers of today, really motivates me to continue my diet and keep climbing hard!! Thanks Alex!😄
Diet is an extremely tough topic to get the absolute truth on, with advice ever changing over time. For this reason I go with a balanced diet using all types of fresh and unprocessed ingredients as much as possible. I’ve found that a good level of protein is especially important to train hard in climbing.
That sounds like a very good way of handling that topic! 👌🏼
A friend told me recently to fry vegetables in the pan WITHOUT any oil and to add raw OLIVE oil afterwards to keep it's properties and taste to the full. You need a good pan, that's for sure, but makes sense. I'll give it a try. In the meantime, I fry with olive oil and, sometimes, with sunflower seed oil. Thanks a lot Alex. Also for the not use of animal products in the video.
Pretty much anything cooked over 60°C looses all the vitamins and the rest is just fibre.
But frying works so much better with oil. I mostly use neutral vegatable oil for frying (mostly sunflower oil) and olive oil for salads or when roasting vegatables on open fire or just on toasted bread with some salt.
No oil and a good stainless pan is easy to clean up. Oil, is like Alex said, build a habit. Putting oil on everything in the long run is not healthy, so just learn to rest without it.
it depends in my opinion.i usually mix butter with olive oli because from what has been told to me it raises the boiling point.
To make Cotolette i usually mix oil and butter, but for zucchine, carots, garlic and similars i use only olive oil because you want to cook em mid/low heat so they release the taste more, so you don't get to need high temperature oil.
🥑 oil has a 400° smoke point
I ate a whole pizza while watching this video XD
Chris was filming the whole video with a burger in his hand 😂
Hopefully an impossible burger. Seeing people
Like you go plant based gives me a lot of hope for a kinder, more responsible future. The level of cruelty that occurs in slaughterhouses to billions of sentient animals every year is truly beyond comprehension. How do people love their pets like family but continue supporting such extreme animal cruelty on this scale? I mean truly think how many lives a billion are. I assume most just have never seen a pig or cow slaughtered so they dont really know how awful the reality is. Whatever happy, painless death people assume happens to these animals. It is not the truth. Their last moments are in extreme fear and pain. Everyone please research it yourself. You should at least see for yourself the truth of what the animal whose body you’re eating experienced in their last moments. I promise you, no taste is worth the level of death and cruelty that slaughtering these animals involves. If you are against animal cruelty then stop eating their mutilated bodies! It’s that simple. Peace begins on your plate! As long as there are slaughterhouses, there will be battlefields.
The idea of tracking the number of different fruits and vegetables per week is a great idea to make a healthy varied diet more fun! I'm definitely going to start doing it and try to beat 40! It feels easy at the beginning of the week but I'm sure it gets tough when you've gone through all the items you typically introduce in your diet, hence giving an incentive to eat others as well
Thanks for the idea!
Seeing someone like you, eat plant based food, is very inspiring!
if the dude had steak and chicken, he would rival ondra
@@jamesyelton11, you sad and pathetic little man!
@@jamesyelton11meathead take
@@jamesyelton11 i doubt that steak and chicken will make you more skilled xDD
The thumbnail on this video is just excellent. Funny and really captures the topic, very informative content. Subbed!
I swear Alex, you are my favorite vlogger
For the oil, filtered extra virgin olive oil is my go to unless I'm searing something. It has a higher smoke point, more shelf life, and almost identical health benefits to unfiltered. highly processed oils (common in the US, not sure about Europe) have a higher smoke point also, but have their own issues associated with them. I like to keep an unfiltered small bottle of EVOO for finishing/raw food and a larger container of filtered EVOO for 80% of what I cook. Great details in this video :)
Not only was that an interesting video with plenty of cool tidbits about vegetarian and vegan food, it's also cool to see your commitment to climate change even with small things like strawberries. Definately subscribed and I hope you publish more soon.
Ps. Would love to watch you cook more
Actually good fitness diet for once. Most fitness diets, whether rock climbing or not, are usually just "eat a shit ton of protein and enough calories to build muscle" which for strength, isn't inherently bad advice, but it completely neglects health. So really good video Alex
I mean to be fair all fitness influencers worth a damn also tell you to eat plenty of fruits and veggies, Its just that people tend to ignore that part and focus on the "shit ton of protein while tracking calories" because most people don't like veggies lol
"Celsius that is, obviously" hahahaha, loved that comment, greeting from Mexico
Serious Eats has answers for all your cooking related questions. If frying on low temp then EVOO is fine (if you're OK with the flavour), but if I'm doing asian style stir fry then peanut oil is my choice as it has a high smoke point and a neutral flavour.
I’ve been eating nothing but vegetables and soybean protein mix once a day since the release of this video. I have seeen crazy improvement in gym recovery and body composition. Plus, this taste good! You can never get bored either for instance I like my vegetable mix with jalapeños because I like spicy food. Go nuts!
you're losing fat cause you're eating 300kcal a day
Hi, Great idea, but could you tell me how do you avoid having anemia eating only veggies ? I have tried that but after some time developed some serious indeficiencies and I'm looking for some clues how to avoid that.
@@ANNA-qg4ol Don't eat only what an athlete has shown to eat in one day. Don't eat *only* veggies, eat cereals, fruits, bread, nuts and beans
Please do more videos like this. Like full day of eating and training.
For frying at high temp I use mechanically processed Canola oil which has a high smoke point, isn't processed with chemicals, and has good fatty acids. There are some other high smoke point oils, but this is the one I use.
Vegan Beast! Keep it up Alex 🔥🔥💪💪🌱🌱
Loving the plant based meals! Makes me hungry!
For frying/baking, I usually stuck with avocado/coconut oil. It has a much higher temp. I love olive/hemp/grape/sunflower seed oil for dressings, dips, or anything that isn't heated.
I would be careful with the seed oils Mr. just stick to olive oil
I use sunflower oil for higher temperature, it's got a higher smoking point and vitamine E and it tastes nice.
Love this. Have been mostly plant based for 5.5 years. Theres not enough focus on eating range of plants, sufficient fiber, and reducing salt intake. Personally I use avocado oil for high heat cooking
Dope video Alex! Would love to know what your pre climb/workout meals generally look like!
I waited for this, thanks for the insides. Will definitely try different tempe types
The only thing with salt intake and relying on products (like soy sauce) to bring salt into the diet, is it's usually the only way people get iodine in their diet (iodized salt). You don't need to use a lot to get daily intake of iodine, just a pinch here and there, and iodine prevents goiters from occurring. As a registered nurse, I would encourage people to research that info and try to fit it in to their diet where it would work for each person individually. A good measure of iodine levels, would be a simple iodine skin test, to see if your body is low. Sodium is important for cardiac health and body/blood Ph also, so I would never suggest anyone completely cut salt out of the diet totally. Pink salt and fancy salts do not inherently have iodine in them, so my recommendation would b e to incorporate iodized salt in very small measurable amounts to ensure appropriate levels of iodine intake.
Cheers, good video promoting more plant intake and less processed crap! I approve!
seaweed > iodized salt
@@TheNickMartinez I personally agree, but the "average person" is gonna say ew yuck seaweed... so iodized salt is the go to for iodine for the masses. Plus it's easier to rat a pinch of iodized salt every day rather then seaweed every day. Most people would get tired of seaweed everyday, but salt goes with everything
soy sauce is going to depress his testosterone level, perhaps it is good, so he'll think less to women and more to climbing
@@zdenekburian1366 That statement is based on what? Why do you think that soysauce decreases testosterone levels?
@@Bloxeh since the recommended soy daily intake is max 25g daily, and isoflavonoid content is 0,002%, and since sauce content is 0,05%, or 25x, you should eat max 1g daily of sauce and no other soy to avoid interferences with estrogen levels; this is only my opinion, i dont claim any scientificity for this, and studies about testosterone drop also with low soy dosages were debunked, but some linkage remain, hence the recommended limits i suppose
Great inspiration thank you for showing the world that you don't need anything dead on your plate to be fit and athletic. 💪🏻
This is very important about food and you know what you are talking about when it comes to food . I try to follow this myself a lot of people our age don't do this I'm 32 and this coming spring I'm starting a garden hear at home
The truth is that us pro climbers get all our muscle and nutrients from drinking chalk smoothies every day and on special occasions eating Mag-dust.
I usually use rapeseed or sunflower oil for frying, sometimes peanut oil for asian dishes. Olive oil I only use for cold stuff (salads) or when cooking mediterranean dishes on lower / medium heat.
It's mainly about the smoke point of different oils. Something that I tried recently (was a gift) and reaaally liked is avocado flesh oil! Tastes great and can be heated up to very high temperatures!
Rapeseed oil is garbage and will destroy your gut microbiome long term.
Great video! For a healthier way to fry vegetables, consider using cold-pressed avocado oil. It has the highest smoke point and is packed with nutrients, making it a top choice for medium/high heat. A good idea would be to use Olive oil for everything from low to medium heat and in salads, and switch to avocado oil for the rest. :)
People love to argue about nutrition and I'm no exception. Clearly your results speak for themselves and your need to maintain low body fat is unique, but I'd like to throw in a few thoughts from an older (almost 50 y/o) person who has been a vegan for a long time.
1) Gut bacteria digest fiber - it doesn't matter much if you're eating sawdust (ok let's say wheat bran) or a wide variety of seasonal vegetables. 2) Leafy/fruit vegetables (ie peppers) are wonderful sources of fiber and micronutrients but not of calories. Eat them for health and enjoyment, but you will starve on vegetables alone. 3) The only viable sources of calories on a vegan diet are: a) Starches (ie rice, legumes, potatoes, wheat), b) Nuts and seeds, c) Fruits (fructose seems to be pretty hard on people as a primary source of calories - see Doug Graham and the once-popular "fruitarian" community) or d) Oils. Oils are not optimal for the body and should be limited as much as possible. Natural macronutrient needs are about 80% carb / 10% protein / 10% fat, which is not coincidentally the macro ratio in most vegetable foods like potatoes.
IMHO, the best lifelong vegan diet is starch-centric. Your calories in this meal are primarily from the tempeh, which is soy (legumes = good) and oil (fat = bad). From a strictly caloric standpoint, you'd do just as well to use baked tofu, beans, potatoes, quinoa, sweet potatoes or other starchy vegetable foods that don't include oil. It would keep up with your calorie needs, but would be much better for your vascular health, kidneys, liver, etc.
It's wonderful to see so many high-performance athletes eating plant-based diets. If people want to stay plant-based for the rest of their lives, it's important to find calorie bases that are enjoyable to eat, easy to cook, and satisfy your health and caloric needs.
Avocado oil has a high smoke point and is a good mild tasting oil. Very nice fire a pesto and splash of olive oil at the end
Thank you, simple and great.
I appreciate the content brother thankyou for sharing
Super interesting episode😂
I like peanut oil for cooking. High smoke point and reasonable composition.
If you want to avoid processed foods as much as possible the cherry on top would be to replace oils with their real food counterparts. Olives instead of olive oil. Walnuts instead of walnut oil etc.. But overall amazing diet plan /diet stragegy.
Danke für den Einblick in Deinen Ernährungsplan!
Haha so hecking cute, I giggled a tonne. Honestly, from a former chef, I'm also pretty impressed by your ability to cook for yourself 👍
Avocado oil is the best for frying in the pan! It has a 270c smoke point and tons of healthy fats :) For heat, it goes Avocado 271c -> safflower 260c -> canola 205 -> olive 180 -> coconut 170 -> everything else.
Not the most environtmentally friendly oil to cook. Olive oil is better
@@CarvingMonkeysReus Safflower or Canola is better for sure with high heat if there is a problem environmentally with avo oil. Burning oil leads to trans fats which is a known terrible fat and olive oil is a lot easier to burn than safflower or canola
I always use peanut oil (arachide) for stir frying. High smoke point. Just be careful if you have people allergic to peanuts, obviously.
I love cooking shows.
8:45 das Rapsöl darf nicht kaltgepresst sein, sonst sollte man es genauso wie Olivenöl nicht so stark erhitzen. Kaltgepresste Öle wie Olivenöl sind zwar an sich gesünder, aber wenn man sie erhitzt enstehen giftige Stoffe. Ich nehme zum Braten/Backen immer warm gepresste Öle und für Salate und so die kaltgepressten.
🙌I’m impressed by how knowledgeable Alex is about his diet and the nutritional values. We’ve been eating veggies, tofu and tempeh for a decade. We also make tofu and tempeh at home when the weather is not too hot. (not because I’m Asian, we harnessed the techniques from UA-cam)😅
Rapsöl mainly because it’s produced here in Switzerland. But naturally olive oil for anything Italian. These are my 2 oils.
When I do olive oil it’s mainly salad or cheese and tomato.
Soy sauce(hopefully low sodium)
Is great for seasoning noodles and veggies. I recommend that.
This actually inspired me in a weird way :D I didn't know that you can put veggies in an oven like that and have a proper meal.
No, please don't believe what you see. It is not enough to just have vegetables in the oven. As an athlete you need also protein and carbohydrates.
The vegetables alone don’t make up a proper meal. You also need protein and carbs. Alex added Tempeh for protein!
This looks good man thank you for sharing
You are a vegan, and you said it doesn’t make any sence to eat strawberries in the winter because they’re not in season, but you didn’t explain what you eat in the winter since i think no vegetables or fruits grown in the winter.
Can you please explain or make another video explaining your winter diet .
Thank you .
There's lots of winter vegetables that can either be harvested in winter like sorts of kale, brussel sprouts etc or veggies that are being kept at cooled spots like carrots, apples, potatoes... So there's a quite a lot although the veriety of greens may differ depending on where you live...
Avocado oil has a high smoke point (~520F/271C).. good for frying and roasting! Extra virgin olive oil works best as a finishing oil.
Thanks for your great video with interesting insights!
Prof. Dr. Andreas Michalsen explains in his book ‚Mit Ernährung heilen‘, that there are no issues to heat up olive oil. He recommends not to use very high quality olive oil for cooking though. It would be wasted. In his book ‚Das gestresste Herz‘ Prof. Dr. med. Dobos also recommends for cooking to use rapeseed oil instead of olive oil. The nutritional values are similar good and it’s a local product (for Central Europeans).
the best oil for cooking is extra virgin olive oil, because the antioxidant substances delay the formation of radicals.
a cheaper choice might be peanut or olive oil.
seed oil, on the other hand, is rich in polyunsaturated fatty acids which, especially at high temperatures, produce radicals. and therefore not the best choice.
(I am currently studying masters degree in nutrition)
i fry with a mix of olive oil (cold pressed) and butter. i was told when you mix it it can reach higher temps without being harmfull
Taking notes on the meal and veggie ideas because I can be such a picky eater with vegetables lol. Thank you for sharing! 🤙🏼
I just rewatched this video, as I recently switched back to a vegan diet. As in the past, the variety of vegetables I'm eating has increased but this video gives me a good suggestion for what to do with chard! I want to eat more leafy greens. And Team olive oil here, though I bake with corn oil and I've used sesame oil to fry in the past.
I like to use the Bratolivenöl by Alnatura. Says on the label that it has a higher temperature point but it is a mixture of refined and native olive oil.
Alex, please look into oxalates with all your plant foods. Spinach, chard, and beet greens are very high in them and are tough on the body. I used to be like you and ate lots of vegetables, because we think they are the perfect food. But in the plant kingdom, plants don't want you to eat their stems, leaves, or roots, they want you to eat their fruit. The plants have natural defense chemicals to make you not want to eat them, oxalates, lectins, phytic acid, etc.
Now I stay away from most plant foods that don't have seeds, and I primarily eat meat, eggs, goat milk (from my goats), honey, fruit, and organ meats.
awesome, great to use the reach showcasing a vegan diet!
rice oil has a high smoke point so that's a good option. If you use olive oil, don't take the extra virgin oil for heating, but just 'virgin olive oil'
Nice Video pls. keep on making these. Im always searching for good quality vegan meals.
I love that you shared that, your dinner looks a lot like mine so I feel reassured I am in the right direction!
Hi Alex, olive oil is the best, try to avoide seed oils. Fruit oils are better.(Avocado,olive,cocounut,palm) As long as they mecanical removed.
About the thempe is best to buy it frozen because it still has the white mould(With live yeasts)
Generally i would say i cook with olive oil, but any vegetable oil is fine. generally you dont need any oil when cooking vegetables, because they seep water into the pan and alternatively you can use a small amount of water to get this started. the oil contains healthy fats but you can get those from nuts and seeds. generally i avoid coconut and palm oil (although they put palm in a lot of processed foods), because they dont reduce cholesterol like most other vegetable oil which doesnt really apply if you dont consume (LDL) cholesterol. use with moderation if you like the taste.
Very cool you not only eat healthy, but also try to do your best to be kind to the environment :)
Even better is the fact that he's not supporting the needless abuse and murder of nonhuman animals :)
@@mathewdavis2427 u should go to 3rd world countries and tell everyone to buy tempeh and tofu instead of eating meat
Use sunflower, rapeseed, peanut oil or vegetable oil. They all have very high smoke points. You can fry things in Olive oil but it can not be extra virgin oil. It has Olive sediment in it that burns at the high heat needed to fry.
Ok, now I want to try tempeh. 😂 You have a really good diet. :) I also like to cook with seasonal veggies, mainly from my families garden when available. :)
just a quick tipp, because i saw you using a knife to get the juice out of that lemon. If you put a fork right in the middle of the cut lemon, and then wiggle the fork up and down while pressing the lemon with the other hand, you get 100% of the juices out and dont cut your hand like with a knife ;)
I like this ‘no bullshit’ approach of cooking! Just to the point what we need and how we can do this as easely as possible while being healthy.
well idk about the healthh aspect but generally you use olive oil for the aroma when you fry and vegetable based oils if you want neutral taste such as in frying pancakes etc
Great video! Would love to see a full day of eating though :)
Fantastic video about nutrition , essential for every athlete and not only. And making it Vegan is even better 👍
I mostly use olive oil... Rapeseed oil might withstand higer temperatures and is also high in Omega, but I think olive oil is more anti-inflamatory, which is a huge deal for me, since I deal with IBD.
Avocado oil has a high smoke point so is good for pan frying and it shares many benefits with olive oil. Although not sure how available it is in Europe and often times its not 100% Avocado oil (at least in the USA). Another downside is the price sometimes.
Thanks Alex - great information, I must try out tempeh and eat a bigger variety of non-potato veg and fruit. On the oil story I just use olive oil having found such contradictory information about which oil is best for frying/roasting. I also tend to oven cook my veg (at no higher than 150 C) and rarely fry.
Pro tip for more leafy greens in Germany: Kohlrabiblätter!!
Edited to say: don't forget whole grains, people! My favorite at the moment is millet. Tastes like popcorn 😊
Olive oil is great, but you have to use a good quality one since the lower the quality the lower the smoke temperature.
First of all, most olive oil in supermarkets is not pure, it is often mixed with potentially rancid seed oils.
The best olive oil to get would be organic, first cold pleased, extra virgin and it should be packed in a glass bottle (preferably a dark glass to prevent oxidation even more)
We don't want to use plastic or cans for they leech things into the food.
Personally i have no problem frying with olive oil, but you can't wok with it and obviously consuming it unheated has much more benefits
Thanks for sharing this, quite interesting. Olive oil for everything that doesn't require high temperatures, peanut oil for everything else (highest smoking point).
Regarding the question of which oil to use for frying, I can highly recomend Adam Raguseas video "Is olive oil safe at high heat? Does it taste bad?"
oil:
- avoid coconut fats (oil, butter, vegan dips, etc.), it has super high saturated fats. I generally avoid coconut fats bc of this.
- Sunflower oil: perfect for frying, cheap and tasteless
- Expensive and extra virgin olive oil: perfect for drizzling on top (no problem to heat it but it will lose its flavour so it's a waste)
- 'normal ' or cheap olive oil: perfect for frying
- sesame oil: perfect for making a dressing for your asian inspired dishes (lime/ketjap/sesame in a ratio 1:1:1 with garlic/ginger/basil is great, for example) (loses its flavour when heated)
to fry I take different oils, depends on the taste I'd like to add. Sesame is great, also sunflower seed for eggs, there are high temperature variants of olive oil as well. But mainly I steam my vegetables and add olive oil afterwards - non heated oil is always better (and I do like the taste of "fresh" olive oil)
I prefer to fry in animal fat as being lower in PUFAs it means my body has lower oxidative stress from all of the oxidised seed oils.
Awesome vid!!!
Avocado oil for high temp cooking, also not sure if those were tfal pans...if they were, you should switch to carbon steel. Lv the explorer
2 😉
I prefer to cook with sunflower oil. I burn it less than other oils, it tastes neutral, and the consistency is nice imo
Nice video! Continue to listen to your body to see what feels good in terms of diet and stay flexible (also writing this for others of course). I think you don't need rapseed oil. Just cook on low-medium heat and you can see that the olive oil is not burning. You should be able to see the smoke if it were to burn. That's not good of course but doesnt happen usually at lower-medium heat. You can just observe it to see. Nice video!
Isn't salt super necessary for athletes in terms of hydration? Do you really think you're at a risk of high BP?
Salt in moderation is necessary, but in most foods nowadays they add so much salt to make it taste better, that most people eat way too much salt. Not eating additional salt will benefit most people in my eyes.
I don't think I'm at risk of high BP, but a big part of the population in the western world is...
@alexandermegos8129 ah yes I agree the majority of people do eat too much salt- I just thought in your scenario it could be beneficial to have some extra salt (especially for long hot days).
Avocado oil is great. It has a high smoke point and taste great.
It is pricy AF in europe. Also not so great on the environment.
Recently started using avocado oil and I'm in love with it.
@@Rockmaster867 got to agree. An Indian cook that I follow quite a bit asks to cycle through different types of oils. I am guessing this practice is to spread your bets when it comes to chemicals that are used in processing them and to not end up using the unhealthiest of oils all the time. I'd say some avocado oil from time to time shouldn't be a huge crime.
Sunflower oil for cooking is my take.
Avocado oil. High smoke point of 510 fahrenheit.
Due to lack of an oven I mostly fry veggies in stir fries in a carbon iron pan or my wok. For high-temperature stir-fries I just use rapeseed oil due to its high smoking point, otherwise olive oil for Mediterranean food. The other important oil that I have is roasted sesame oil that I mostly use for Korean food, as I cook a lot of Korean, and sometimes Chinese dishes, but that's only for seasoning. Besides stir-fries the other big way of preparing veggies is with stews, as my parents came from the Soviet Union so I sometimes crave a good Borscht or anything else, just throw some veggies into boiling water and more often than not it tastes amazing.
My sin is probably salt. I usually salt to taste, except when cooking something that already contains soy sauce or any other salty sauce (e.g. Gochujang, Miso, oyster sauce...). I also use MSG in certain dishes, as it's not more unhealthy than regular salt and can reduce the overall necessity for salt. But the one thing where salt has become indispensable for me is in home fermentation, which I started during the pandemic, making my own Kimchi and Saurkraut. Those things are super healthy for the gut microbiome, but the high salt content is a downside. I guess moderation is key and I'll try to reduce the amount of salt in my cooking and get used to a lower baseline. Though long as I don't have cardiovascular issues, I will not avoid it altogether.
Is that an Explorer II you are wearing at your wrist while cooking your menu? Nice.
Just know salt isnt bad, especially if you exercise and sweat a lot!
I personally dont use any oil for cooking and only use it to dress a salad with a bit of olive oil. I just get most of my fats from salmon and eggs 🤗
I am sensitive to soy and all other legumes + treenuts&peanuts & nightshades, so vegan isnt a healthy option for me, but I totally agree with the fact that eating lots of veg and leafy greens is essential for a healthy and happy way of life! I try to only eat whole foods. So, a whole lot of vegetables, fruit, unprocessed bio meat (mostly lean cuts except salmon) and eggs
Nice!
in terms of oil for cooking, grapeseed or avocado. Both oxidate or very high temperature. Also I think small amount of coconut oil isn't that bad.
Extra virgin olive oil is generally one of the best oils to cook with, even if it has lower smoke points it does not mean that it is not safe for cooking, it is actually the opposite. What makes olive oil safer for cooking is its incredible bioactive components, especially antioxidants, among others. To make it simple, as these oxidize or "break down" during the heating process, the oil is protected and still safe to eat, but some of those delicious notes and aromas are lost, but still safe to eat, as opposed to other oils that do not have the same antioxidant profile. The reason why people do not recommend to cook with olive oil and use sunflower/vegetable oil instead is one of two reasons; either becuase olive oil has a lot of aromas and distinct flavours that other neutral oils do not have or the other and major reason, it is more expensive, and commercially not preferred to save costs. Moral of the story, cook with extra virgin olive oil if you can afford it and you like its taste, if it is too much of a compromise, you can still add it raw to provide additional benefits, for health and taste :)
9:00 Which oil for higher heat? Ghee, lard, or tallow. If you're not interested in animal products, palm or coconut.
Why: The primary reason you want to avoid high heat with fats is oxidation, and saturated fats are less reactive than unsaturated fats. All of your seed oils (Like your rapeseed oil) contain a lot of polyunsaturated fats, which are quite a bit more reactive than saturated fats. Mono-unsaturated fats are somewhere in the middle, but generally fine. Olive oil is mostly mono-unsaturated, but the quality matters a huge amount specifically with olive oil. Either way, please disregard the smoke point, it's not really relevant. There are perfectly safe things that can cause oil to smoke, and oil can undergo significant oxidation without smoking, so smoke point just isn't a useful data point.
Unsolicited advice: If you're vegan, you should take algae derived omega-3 supplements. Plant based sources of omega-3 (except for algae) are ALA, and ALA is a precursor to the forms that your body actually uses. The conversion rate from ALA to the forms you actually need is extremely poor, and if you rely on ALA alone, you are not getting enough omega-3. Not getting enough omega-3 is going to (Not maybe - it's a certainty) result in, among other things, much more rapid age-related cognitive decline and dramatically increased dementia risk. You need to get enough omega-3, and ALA isn't going to cut it. You need EPA or DHA, and you just don't get those in meaningful quantities from plants sources.
i don't usually cook with olive oil but not because of the smoke point myth, just because it loses its flavour when you cook with it. so i just drizzle it on top and then it tastes better.
The speaking is therapy👍👍👍
You don't need to cut salt intake if you don't already have high blood pressure, salt does not cause hypertension, is is an essential nutrient and it is good for you.
It is just in extreme cases of hypertension where the health risks of high blood pressure outweigh the benefits of eating enough salt. The youtube channel "what i've learned" has a great video about salt.