10 Nutrition MYTHS Experts Wish Would Die
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- Опубліковано 6 чер 2024
- 10 common nutrition myths, from soy to plant milk to calories & weight loss.
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References:
1-www.nytimes.com/2023/01/19/we...
2-www.sciencedirect.com/science...
3-www.cell.com/cell-metabolism/...
4-www.bmj.com/content/347/bmj.f...
5-www.ncbi.nlm.nih.gov/pmc/arti...
6-nutritionj.biomedcentral.com/...
7-pubs.rsc.org/en/content/artic...
8-onlinelibrary.wiley.com/doi/a...
9-www.ncbi.nlm.nih.gov/pmc/arti...
10-www.frontiersin.org/articles/...
11-www.ncbi.nlm.nih.gov/pmc/arti...
12-journals.plos.org/plosone/art...
13-link.springer.com/article/10....
14-www.nejm.org/doi/10.1056/NEJM...
15-www.niaid.nih.gov/sites/defau...
16-onlinelibrary.wiley.com/doi/1...
17-www.mcri.edu.au/news-stories/...
18-link.springer.com/article/10....
19-pubmed.ncbi.nlm.nih.gov/33172...
20-www.tandfonline.com/doi/full/...
21-iv.iiarjournals.org/content/i...
22-www.sciencedirect.com/science...
23-koreascience.kr/article/JAKO2...
24-www.karger.com/Article/Pdf/44...
25-www.ncbi.nlm.nih.gov/pmc/arti...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Intro
0:16 Frozen fruit & veg
1:39 Dietary fat
3:28 Calories & weight loss
5:08 Type 2 diabetes and fruit
10:08 Cow milk vs plant milk
12:57 White potatoes
14:07 Peanut allergies
15:33 Plant protein
16:39 Soy & breast cancer
18:25 Nutrition keeps changing
As a biomedical life scientist (physiologist) at a US medical school, I think this is the best channel on nutrition I've seen.
any other nice science,bio,nutrition channls you follow?
In the US, doctors are lucky if they can spend 20 minutes with us patients, never mind having the time for thoughtful discussions and answering of questions. That's why this channel (and those like it) is SO valuable... just wanted to send some appreciation!
Watch Dr Greger How not to Diet👍🏽
Doctors and veterinary doctors really don't know much about nutrition at all .
@@denisethomson7685 Dr Michael Greger/Dr Neal Barnard/Dr Klapper DO👍🏽Watch What’s the Health Netflix
yep, we are in charge of our own health.
ive rarely have this issue, i dunno if i hold them hostage or are actually interesting and make the dr want to continue chatting, but it wouldnt hurt to be interesting or some personal connection..
@@denisethomson7685 people on the internet with no education don’t know anything about nutrition.
Found this channel just 2 days back. since then i binge watched almost all your videos. this is the best nutrition channel, period. Explaining things in simple english, no bias, extremely proffesional. you are really the best, i really hope more ppl find this channel.
check plant chompers too
I watched a bunch of videos from the channel, also. Very interesting. I find it to be less biased and thorough.
Why do people worry so much about phyto-estrogens but don't worry at all about the estrogens in cow's milk?
We even have evidence for it altering hormonal profiles.
That's a GREAT question!
I really appreciate having this channel as a scientific unbiased source of information. Thank you.
You misspelled scientistic.
I have followed this gent for a few years now. Couldn't have more respect. He is as legit as they get.
6
You're an absolute gift to this platform, not many (if any) content creators out there whose uploads I'm so stoked to have in my notifications!
Much love for you and your work from Germany :)
danke sehr!
Regarding soy and breast cancer. As someone who was diagnosed with breast cancer and is taking an estrogen suppressant, it was recommended that I consume natural soy products like plain soybeans, tempeh and tofu because it will not increase the likelihood of the cancer returning but will help reduce the risk of developing osteoporosis since the phytoestrogens do act like our natural estrogen in bone development but is not affected by the medication. I probably should eat more of it than I do, but I try. It just wasn’t a food staple in our home so it is just not something I think of when planning meals. I do have some now and then, however, when I think of it.
As always great content. I enjoy coming here for new videos!
One of my favorite quotes: "Doubt is not a pleasant condition, but certainty is absurd", by Voltaire. I try to remind myself of that whenever I tend to start feeling overly convinced by something. Especially useful in the dietary world, but applies pretty much everywhere. Everything changes and new information pours in every day.
I really like your honesty about making statements or sharing information. Doesn't sound like you are omniscient about everything, like many other Health-UA-camrs. Earned yourself a new sub
If I had to add an 11th myth that I really think needs to be busted is the myth that soy and cruciferous vegetables cause hypothyroidism and that people with hypothyroidism should avoid these foods. At most, these foods might be problematic if iodine intake is insufficient. But, as long as iodine intake is sufficient, they don't harm thyroid function. I'd like to see you do a video specifically on this topic.
Yes, good point.
I saw a Dr recently discuss thyroid problems going away in his patients when they stopped eating so much cruciferous. I prefer observation to theory
Thank you. Your information is right on and valuable…..backed up with good studies. What a great public service you are providing.
Thank you for all your videos and information cutting through the confusion and bs of other videos
You make the best content Gil. Hope you continue to share your knowledge with us in the future.
Since there are so many kinds of "plant milk" it's easy to find a boogeyman version to make dairy shine by comparison. Hence, using low-protein almond milk or plant milks with additives and other crap. I, on the other hand, just walked over to my refrigerator and pulled out my Silk Organic Soy Milk and my wife's whole dairy milk. Per 8 oz serving, the dairy milk has 10 times the saturated fat (5g vs. 0.5g); nearly twice the sodium (135mg vs. 75mg); 12 times the sugar (12g vs. 1g); twice the calories (160 vs. 80) and about the same amount of protein (7.7g for the dairy and 7 for the soy). Since the soy milk is fortified, it also has more calcium, FFS (300mg vs 275) and more B12.
There ya go. I have been using soy milk in my coffee every day for over a decade People ignore the fact that lactose is a sugar. Cow milk is meant for a calf; so it makes sense that it would be higher in sugar to feed a growing baby.
@@jennoscura2381 That’s not all milk is full off🤢 packed with hormones puss Watch Scary Dairy & Dr Neal Barnard The Truth about Dairy , stick with your soya ( organic) 👍🏽
But Northern Europeans have gene that helps them tolerate dairy.
@@underated17 🙈. nor do you have genes to guard against all those hormones puss ,artery clogging fat & mounting evidence proving the connection between dairy & diabetes. & cancer
Touche! You gotta read the label. If the plant based milk has a lot of fillers, it may not be so great. Otherwise, likely better. I think there was a pretty comprehensive program on Zoe (if I remember correctly) that covered this.
If you know of a good butter substitute, then please let me know. Currently mainly use Benecol or skip it all together. I'm a ovo-pescatarian, eating a small amount of fish a few times a week and eggs if I go out for breakfast. Some people that ditch dairy really miss cheese or milk/yogurt that are dairy...I miss BUTTER!
So refreshing to have someone who presents the evidence, not their side or position. It helps you feel like you know everything and nothing all at once. I think that's the true spirit of scientific discovery.
Thank you so much for your intelligent and reasoned information!
This one's the best unbiased channel on yt
Thank you Doctor, you help bring a lot of clarity to confusing topics.
As Portuguese (as Gil is) I’m very proud of what he accomplished with his channel! Public service at the highest level!
Love your channel. You are helping me change my life for the better.
Great video, as usual! You mention you drink neither plant nor cows milk. Would be great if you posted a video about a typical day of food for you - your mainstays and also the treats that you indulge in occasionally (if any!). Also would love your take on the dark chocolate / lead / cadmium research making the rounds right now. Specifically, how can any point in time measurement be relied upon if formulations and sourcing of ingredients changes over time without transparency to the consumer? Thank you!!!
Thx. Looking forward to all other videos.
Another great video, thank you! One of the most valuable parts of your channel is that you share your thought process with your audience. I believe you're teaching us how to think!
Very good conclusion. Thank you.
I suspect the pet peeve of "calories in, calories out" is in regards to the way people seeing it as the be-all end-all of advice can lead to truly atrocious eating habits. When I first started dieting, I saw it as a simple limit. I could have whatever I wanted, so long as I didn't have too many calories. I didn't want vegetables, so I simply did not eat them. I would have a 500 calorie muffin, a 400 calorie candy bar, a 400 calorie gas station sandwich, and a 300 calorie soda. Technically it was enough of a reduction to lose weight, but I was testy and hungry all the time, not to mention at risk of scurvy, lol. CICO is the most important principle of gaining control of weight, but to say it's the only thing that matters is to say a car will run as long as it has gasoline in it. Technically true, but if you put the gasoline in the back seat instead of the tank, you are going to have a very bad time. Definitely poorly worded, though.
CICO is about weight not health. I have lost 20 pounds while still eating junk food. Now I am trying to improve the quality of the food I eat. I do take multivitamin and D3 every day. So I am not at risk for any serious vitamin or mineral deficiencies. But it's still good to not eat so much junk food.
We are all different and one diet will not work for everyone. We always test our clients to see which program would be best for them
Love the way he made this video, I didn’t want to watch the whole thing but the time slots made it simple finding all 10 myths, cheers
Good stuff. Thank you Doctor.
Re soy and hormones, which is something I've had forcefully expressed to me before, surely there are hormones in milk, which after all comes from a recently pregnant animal. Why does the ingestion of animal hormones not seem to raise the same degree of concern?
Dairy milk literally has estrogens and other hormones... And let's not forget the cholesterol and sat fat.
And I'm pretty sure the cows milk that people buy in the supermarkets is also very processed
@@JoseTorres-qf9uq Well processed is not inherently unhealthy, but ye, it is.
@Azarilh Namu I know.. it's just that people think milk isn't processed and they hold the belief of anything that is, must be unhealthy and un natural . As if that matters
@@JoseTorres-qf9uq true
WoW ! I have been following your un-biased and efficacy rate related info with a dash of well founded common sense. Thanks
Nutrition Made Simple
Funny even with my education in food science and chemistry yrs ago Im now tired of fads, headlines, too many studies (and experts) funded by corp industry or exaggerated, labels and sides. I now focus on good independent, objective science and common sense.
Re milk, I do think there is concern for hormone dependent cancer risk and dairy milk consumption, whereas a product like soymilk appears to be protective.
Will you, or do you have a podcast????? Thanks for all the quality videos!
The hillarious thing in America is that people keep saying that the guidelines made us sicker, as if they ever followed the guidelines.
For example, people claim that we got sick because the standard American diet followed a low-fat craze. My question is, when you go to an American restaurant, which low-fat foods do you eat? A cheeseburger? Pizza? Steak? Mashed potatoes with more butter than potatoes? Onion rings? French fries? Cheese dip? Mozzarella sticks?
Which hecking American foods are low-fat, tell me please?
A family member is a young doctor doing rounds and we were talking medication issues and preventative medicine. I said something about how many doctors don't seem to mention diet or nutrition and she said we spent about two weeks in school on nutrition. That was her fairly recent experience so it's nice to hear a doctor speak on diet and nutrition. She wants to work in preventative medicine with an emphasis on keeping people from getting to the point of needing medications that all have some possible side effects. I'm proud she sees this as a career path down the road. Thanks Dr. Carvalho for the discussions you bring here.
My medical school not even taught nutrition at all!
Tell her to watch Dr Klapper educating the next generation on diet, & Dr Michael Greger /Dr Neal Barnard All put Nutrition 1st .
Wow, I can’t believe that “cals in / cals out” is regarded even remotely close to a myth. It was one of my major reasons for my shredding of 79 lbs. it is not the only focal point, such as reduction of processed food, exercise, and many many others, but to suggest it as a myth is just ridiculous. If you ingest 10 handfuls of healthy nuts, a large avocado, buckets of other fruits, giant salmon portions each day you can bet with 100% certainty you will gain weight as a result of excessive caloric intake. I might agree with the statement that excessive calorie counting can lead to anxiety and produce unhealthy habits/cravings but that would/should be worded as such.
Calorie restriction only works in the long run for about 60% of our clients. The rest need a modified program
@@healthyinformation not arguing that, and I do not doubt your statement. However, restriction, or should I say deficit, only applies when you are “dieting”. Once you reach goal you should have established a sustainable eating lifestyle, and hence “off the diet”. At least that is the only way to achieve long-term sustainability
People who fall off do not establish proper dietary requirements and eventually resort to higher caloric intake relative to their burn rate, and the weight comes back.
I will add that, while it is not just calories, not addressing sugar spikes, fibre, hydration exercise,sleep, and all the health conditions that go with it contribute to failure rates with respect to sustainability.
Type 2 Diabetes remission approach based on my experience (A1C 13.1 to 5, off all medication, with 35 pounds weight loss, and decent muscle gain):
- Whole foods with focus on protein. No restriction on any macro as long as it stays within calorie limits
- food logging, calories awareness and portion control
- Weight/strength training- most important tool. Muscle just soaks up glucose like a sponge
- Walk 12k to 15k steps daily
I did it the lazy way. Stayed in a ketogenic state with < 10 total carbs a day. It’s now a life style.
looking good but try cutting the carbs a bit more.
@@phillipbateman2284 not necessary. My blood sugar level never goes above 120 after eating anything. Very rarely up to 140 if I’ve literally been eating 3 extra-sweet dessert items in a row.
I reversed my T2D in six months after diagnosis by losing 30 pounds.
I ate garbage but very little calories (fasted a lot) and achieved the same as you without ANY physical activity (I'm very ill with LC).
Fantastic. How long did this take you?
So much common sense and logic in this gentlemen, he'll have a million subs within a few years. Appreciate his approach.
yeah he is a gem. others are keto gurus that pretend to be doctors
Great video!
Thank god there is still someone with a critical eye. Thank you so much.
Hey Gil Carvalho, really nice video! I was wondering if I can help you to edit
your videos and create some highly engaging shorts out of them. Looking
forward to hear from you. Thanks
Thank you very much...
Potential plant milk drawback that I think needs to be emphasized more: emulsifiers. I don't suspect plant milk *itself* is bad - but many of these milks have added preservatives and emulsifiers which may have deleterious effects on health and metabolism via gut microbiome perturbations. The evidence isn't strong yet but it is accumulating.
I think this is fair. Although not all emulsifiers are made the same-sodium citrate for one is fine! It helps make cheese emulsify into milk. Although as plant based milk can easily be made with the seed/plant and water, does it really need added oils and emulsifiers? No.
Thank you. ❤
thanks doc
You should interview Cyrus and Robby who created Mastering Diabetes. They know a lot about food and it's effects on Type 1 and 2 diabetes
Sometimes I just want to throw my hands up with all the conflicting claims and presented studies. I appreciate this channel a lot. For decades I have eaten primarily fast food burgers and fries with virtually no vegetables. I am a little overweight, but exercise regularly. My blood work always looks good with very low triglycerides and low cholesterol levels. I had an angiogram done and they said everything looked perfect. No narrowing or calcium buildup. I have been trying to eat a lot more fruits and chicken.
Primarily?! Wow for lunch and supper?! That's fascinating. And brekkie?
@@tejanpillay8245 Yep. I spent my 20s and 30s eating total crap. Wendy's double and fries for lunch and maybe a medium pizza for dinner and then make some cinnamon rolls or chocolate chip cookies around midnight. I was skinny as a rail until about 30, when I started gaining weight slowly. Oh, I forgot to mention lots of 64oz Dr. Peppers throughout the day and night. Now that I am almost 50, my typical day consists of Breakfast: Starbucks Egg Bites and medium Hot Chocolate, no lunch, and then Chik-fil-a for dinner with chicken and a fruit cup. Still have some random snacks in the late evening.
I loved finding out how nutritious frozen vegg are years ago. So much easier and convenient for me! I use organic frozen kale and frozen organic mixed veggies. I do not like the taste of frozen broccoli though. I also grow kale in the growing season, and a few other vegg.
I can only find kale in these huge bags, I keep it frozen and get all the air out I can before resealing each time. I never thought about growing it. Hopefully can be grown in pots. Hard for me to grow things in my yard due to numerous rabbits.
Why organic? It offers no nutritional benefit and isn't as eco groovy as people think. In the US organic farmers can use pesticides. They just can't use synthetic pesticides which are more effective and thus require less to be used. They also can't use synthetic fertilizers. So they may end up using manure, blood, and bone. Which for me as an ethical vegan is a no go. Unless it's labeled veganic you have no idea if they used none vegan fertilizers. Also, organic costs more. So I see no good reason to buy organic snd avoid it when I can.
@@jennoscura2381 I like to keep the poisons I invest to as close to none as possible.
@@sidilicious11 Seeing as how organic farmers use pesticides; good luck with that. As long as it's at a safe level I fail to see the problem.
@@jennoscura2381 Synthetic Pesticides (Glyphosate on gmo crops, neonicotinoids, monitor not long ago) and the associated type of intensive mono-agriculture are an ecological disaster, destroying all biodiversity that made the soil rich in the first place. No plant diversity, no insects thus no birds nor small mammals. This model is also a hazard for mankind as a single pest could eradicate almost all of the yield. Organic agriculture, although far from perfect, is certainly less ecocidal in these regards and manure is a great fertilizer that helps all kind of things to strive in addition to the crops.
Thanks mate
Great. Agreed with the wording on three
As mother of a son the increased prostate cancer risk associated with cow’s milk consumption makes it pretty clear cow’s milk is not healthy. I make the small amount of plant milk we use from water, soybeans, oats, nuts and seeds. I think it is pretty reasonable to think that since each ingredient is healthy, a mixture is healthy.
Calories in calories out is not a myth. It's the only way your body gains or looses weight. That being said, there are many things other than just calories in calories out that you should focus on.
Not true. Our experience has been the calorie concept is effective for about 60% of our clients. The rest needed a different approach
Like all the other comments, this really is one of the best channels for legit recommendations w/o trying to sell their own products too or sway you one way of the other for ways to lose weight for health. Dr. Gil, can you address those of us who no longer have a gallbladder? I had mine out years ago after an extreme shake diet (think Oprah and the wagon of fat when she did Optifast). With all the emphasis on fat bombs, bullet coffee, etc, is it really that good to load-up even on unsaturated fats when I am missing the organ that helps digest that fat? I've always wondered about this and nobody seems to address this, and I'm thinking there are a lot of us without a GB--at the time, all the Drs told me I don't need it & wouldn't miss it. But not sure now. I am pre-diabetic and fighting to get my weight in a good range (again).
Dr Cyrus Kumbatta & diabetic
Love his videos. So informative. I don't think all nutritional issues are absolutely decided for every person by excellent scientific research, but it's a great start. Remember, research is with large groups of people. I'm curious how much variance there may be from individual to individual in certain instances. Or from product to product: skim milk that is ultrapastutized from cows that are fed grains and live in a confined pen vs. whole milk that is pasturized from cows that only pasture graze outdoors. Hmm...I wonder if he could talk if his arms were tied? 😊
Kathleen Merrigan is involved in animal agriculture so I'd be extra suspicious of her statements of cow's milk being healthier than other milks
EXCELLENT !!!
Please make videos more often.
Great discussion. On question 2, I would like the bottom line: Small amount of PUFA and MUFA vs. zero added fat? Nothing else. No saturated fat, not replacing with bad food, isocaloric. For overall health, is it preferred that people eat some plant-based oils high in PUFA and MUFA vs no added oil?
You can get PUFAs in a range of foods including seeds and nuts. There is plenty of evidence suggesting diets lower in saturated fat and higher in nuts or some oils (olive oil in particular) reduce morbidity and have other health benefits.
@@andrewcavanagh3946 I want to leave saturated fat out of this. Just PUFA/MUFA vs. zero added fat. Which is better for overall health, all else being equal?
The fruit intake for diabetics will influence gut bacteria. Polyphenols and anthocyanins increase gut bacteria diversity, which improves the gut Microbiome, which then improves insulin sensitivity. Mixing the fruit (fibre rich) with prebiotics (such as Greek yogurt) will benefit the gut Microbiome and improve leaky gut… thereby improving insulin sensitivity
"Doesn't that mean the guidelines are wrong?" Could just be that lots of people don't follow the guidelines but abuse their health instead.
To talk about weight loss/gain when you really mean fat loss/gain is surely the biggest myth - by a long way.
Myth 3 focuses on weight gain and that's a prime example. More weight is usually more bad obviously but that hides the real story.
It's perfectly possible for example to slowly increase weight (between say 25 & 45yrs) and simultaneously increase long term healthiness just by eating a much healthier diet but with more calories whilst also building strength. The extra calories may not be ideal but they can still lead to improved health if that person was previously quite thin but ate a very unhealthy diet (which describes many many teenagers).
It's unforgivable for registered or academic nutritionists to focus on weight gain/loss but it happens all the time. Even the NHS constantly talks about weight loss when they actually mean fat loss.
Another reason it matters so much is because gaining weight via building muscle (and metabolism) is a great way to reduce excess body fat. Even if muscle increases and overall weight goes down the focus should be on the fat not the weight because the fat is always the problem and the weight is just an association.
Rant over... but this IS the biggest myth!
great point
Would you consider doing a video on Lectins and are they really bad for you. Thanks
Hi Gil. Is peanut butter safe if you have high LDL. I have been getting peanut butter called Pip & Nut. It's got no palm oil and it's ingredients are just Hi-Oleic peanuts and salt. I have about 3 tablespoons a day.
I eat peanut butter and lots of tahini every day on a WFPB diet and my total cholesterol and LDL were moderately high when my BMI was 29, but both were rock bottom at 26.5 (LDL and triiglycerides both low 70s) so simply being heavy can be an issue...
I mean, we lack evidence to be sure, but what we know is the knowledge on the contents of milks.
Dairy contains cholesterol and hormones, which should be enough to think that dairy is unhealthier then plant milks.
Dietary cholesterol does not equal blood cholesterol.
I were so cnfused about diet,even i were in depression which diet i follow low carb,vegan, vegetaria etc.but when i have been listening to you soooo much relief.
I jus learnt from u that if someone is not allergic from specific food dont eat otherwise all foods are good in moderation.
AND JUST AVOIDING PROCESS FOOD.THANKYOU
Watch How Not to Die by Dr Greger👍🏾
Dr. Greger (Nutrition Facts) has a lot of great videos that talk about the actual science. @@ceolbeats7182
We always test our clients to determine which type of program would be best for their chemistry
Is there any research on wim hof method with cold baths and breathing techniques?
I stayed away from potatoes and other heavy starch veggies for a couple of years, but now I eat them fairly often because they are delicious. I have heard that cooking them twice changes the short chain starch into long chain starch that takes longer to digest so it slows the glucose conversion. Anybody heard of that?
Yes but the effect is limited and best with cold previously cooked potato (like in potato salad). If reheated it loses a lot of it's effect. There are channels where diabetics measured their blood glucose levels after all of those pre-cooked,reheated carbs/starches (spaghetti,rice,potatoes) and the results were poor in general. Adding fat had stronger effect.
I have chronic sinus inflamation,flu,colds...am very cold sensitive and have some bad circulation due cold exposure also bones and joints hurt me a lot...what can help me...
I think also the canned foods can be problematic with the linings. Even if it says bpa free there can be other hormone modulators. I stay away from plastic and silicone touching my food along with any can/packaging, if possible.
Found this video! Great work ❤. I reacted though to your comment on ”leucine seems to be important.”
Im curious to what that means? Important for muscle growth or important period?
I’ve recently heard of leucine being something you want to keep low - for longevity.
Not like - cut it out - just what you normally would get from plants. The info comes from ”How not to age” and I don’t remember if it is phrased as definitive or not.
In my practice it was not the allergy that prompted the recommendation not to give toddlers peanuts. The reason was aspiration which was a problem since peanuts don’t show up on X-ray and are very difficult to get out with a bronchoscope. They are soft and crush with the snare.
Peanut products, not whole peanuts
Hi Gil, Are the hormones and sat fat in Cow's milk (especially full fat/whole cow's milk), not proven to be harmful?
What hormones?
Regarding the CICO argument: could there be additional benefit achieved through fasting, say 24 hours, due to the factor of more autophagy kicking in, particularly in combination with cardio/RI training? Using this method - which is admittedly tough - I have lost around 17 kgs in 9 months. My question is - was this just due to reduced calories or did. autophagy play an additional role?
I buy loads of fresh vegetables, winter squashes, and sweet potatoes, then pre-cook them, wrap in portion sizes and bag, and freeze. Yes, a lot of initial work but then weeks of none, with the comfort of being able to get these foods all ready to go in a blink of an eye.
Yes, you're totally right, myth #3 Calories in, Calories out had really confusing wording. The choices you talked about for wording would make it clearer. Also, thanks for the coverage on milks & soy vs. breast cancer. - Also, Oi! Tudo Bem!
About white potatoes: as I understand it, its the high glycaemic index of them that can be harmful. Which is why its better to eat them as a part of a varied meal that includes protein, fats and fiber which all slow down the digestion and sugar absorption into the bloodstream.
you can also convert it into resistant starch, lowering the glycemic index and making a good food for the gut microbiome
Interesting however I have 2 questions. Are you a practicing physician and more importantly, do you have years of clinical ecperience?
What about snacking in between meals. Is this bad for insulin resistance, blood-sugar health, and overall metabolic health?
Depends on what you’re snaking on
I'm not clear on whether PUFA's are better than no fat, or minimal fat in the diet. Do PUFA's raise risk, at all, relative to no fat, e.g. are 80 grams of PUFA's worse than 20 grams of PUFA's?
What do you think on yogi diets who are eating almost nothing...and are still healthy although they don't seem like they exercise ....
Regarding 'Calories in, calories out...' I know what he means. Let's take a daily intake amount of calories from processed foods and the same amount of calories from (let's say) fruit, veggies, nuts and seeds: You would lose weight eating the latter, even if you consumed the same amount of calories, but would keep your weight or gain weight eating the same amount of calories from processed foods.
That is amazing
Great video Doc 👍
Fun fact: Boiled potatoes are the most satiating food. And with personal expirience that is true, boiled potatoes satiate me really fast, even though they don't have fiber and protein wich are often the most satiating nutrients.
Fat is the most
What? Potato is one of the best sources of fiber...one potato has 4-5g fiber. That combined with its high water content is why it is satiating. The water makes the fibers expand in size.
@@davothegreat9990 potatoes are more filling on average but it kind of depends on the person because of gut microbiome and other things
@@Phantom-zq1px Well blackberries for example get you 5g for just 43 calories (for 100g). And potatoes give you 2.2g of fiber for 76 calories, so i'd say the potatos are quite average imo.
Potatoes don't satiate me at all. The worst food of the common ones in my area is fried cauliflower and boiled potatoes. I can eat 3 servings, lots of calories, and I'll still be hungry.
I just got diagnosed with prediabetes, got a CGM and I’m shocked to see how my blood sugar is going up “healthy” foods like whole fruit. Even a few slices of orange spikes my sugar about 30 mg/dl. Very sad because I love fruit, but I will just have to eat them before working out and/or with fats and proteins
Dr Neal Barnard How2reverse diabetes
@@ceolbeats7182 iv been eating Neil Barnard Wfpb for 10 years
@@hiyacynthia 👍🏽👍🏽
@@ceolbeats7182 but i stil got diabètes. So the diet didn’t really help
@@hiyacynthia Or just put it off 4several yrs🤷🏽♀️ type1or 2?? Have you tuned in2 any of Cyrus Khambatta vids? A sentence of his reassured a pal who woz frantically trying 2keep her son blood@a steady 4!!! As Cyrus explained every1 blood rises even your neighbours cat🙀 obviously you don’t want it hi all the time, our insulin brings it down, I live with a typ1 , be sure2purchase some hypo gels, & educate those around you, it is when your blood drops dangerously low, you need those to raise blood above 4quickly, it is impossible 2flat line sugar levels, but u eat healthy so won’t need2pump loAds of insulin. We are a vegan household & Dr very pleased with his AC1 etc he was feed dead animals& dairy as a child thou, & has a family history of diabetes, did you consume that b4 vegan???
Hi, great video idea! I have one question that i've heard somewhere. It's surrounding the whole calories in vs calories out idea with regards to that hormone levels have an impact on your weight combined with that hormone levels gets impacted by fat intake. So in short, that the idea with calories in vs calories out between carbs and fat isnt quite true since fat intake increase hormone levels. I'm interested what your take is on this if you have time :)
Isn't the idea of these hormones telling the brain to eat more / less calories and so people can't normally stick to the target calories they want?
@Martin Lukan that's the jist of it. Hormones also influence basal metabolic rate, similar to just having more lean muscle mass to support.
CICO is a pain to track, and people don't stick to diets, but they all "work" in the short term because none of us are exceptions to physics. Simple but not easy.
Hey gil, just wanted to ask strictly speaking is it unhealthy to be overweight or severely overweight and why? Thanks
Yes, it's unhealthy. Unfortunately, yoyo dieting is also unhealthy. I do hope Gil will make a video explaining why.
Great video on a great channel! You have a new subscriber here.
One thing about the whole plant milk vs cows' milk thing... She actually didn't say definitively that cow milk was healthier. She said definitively that it's NOT true that it's LESS healthy... do you get what I'm saying? Like, she could have exactly the same stance as you, and still say "It's just not true.", because it's about the "myth" that cow's milk is unhealthy. I guess what she should have said is "We've seen no solid evidence that plant milk is healthier" or something.
thank you for reading out the questions. I generally listen while doing other things. When you don't read out the questions I have to guess the question. it is a fun game but...
For me calories in calories out helped me with portion sizes and researching (well not scientific, maybe soneday lol)about nutrition as well. So I'm managing a caloric deficit without feeling hungry because I eat high quality and not junk. So it's not just caloris in and calories out but it's also not only type of calories since I could overeat on healthy foods as well theoretically.
I agree with you on literally everything, every myth they said that i disagreed with you spoke the exact thoughts that i had! Some questionable ‘nutritionists’
What about the purportedly low uptake and utilization rates of plant-based protien? Is this reliable science?
Regarding myth #1 (somewhat) - should frozen fruits and vegetables be washed before consuming?
Absolutely, about eating less re calories in calories out..
I have a lot of examples of the principle that eating less is the most important factor. Quality food the second most important factor. I know people who were not weight obsessed and were slim, fit, healthy, even in their old years, because they believed that eating in a moderate amount kept them fit and healthy.
Cutting calories can be detrimental due to the production of starvation hormones which slow metabolism
I've heard ha1c does not measure fructose glycation only glucose glycation.
Obviously im not doctor or nutritionist, but as a weight loss and nutrition coach, my clients do better by focusing on calories first. its the thing they can immediately change without much effort. We make changes to nutrition habits over time. You cant change your nutrition habits over night, and in my opinion pwople who try to change their nutrition too quickly increase their chances of failing on their diet
Right on. Caloric restriction works best early on but then often results in plateaus
The issue to me with the plant milks is that they provide a very different nutritional profile, so I don’t see the plant milks that I use as replacing milk nutritionally. I don’t always want all the nutrients that are in cows milk in my meal but I do want some kind of liquid that has a little more oomph to it than water.
For me as an ethical vegan it has nothing to do with nutrition. Soy milk is just something to put in my coffee instead of a dairy product.
One of the greatest benefits of your program is to help decrease anxiety and disordered eating due to social media.
Had not AHA. changed thresholds and tracking age few times? No that something wrong with changing but I wonder if market which reflects LDL Oxygenation now is considered more important than LDL? How ApoB is associated with or complemented by oxygenation indications?
My problem with myth #3 is the implications of quantity OR quality. It's never that simple, because regardless of quality you ALWAYS have to control quantity, and that is determined by number of calories.
honestly, if you eat high quality foods (in terms of health) that will almost force the quantity into a healthy amount. I imagine VERY VERY few people could overeat with vegetables only, (aside from potatos lol)
Not always true but applies to about 60% of overweight people