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!
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..
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.
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.
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.
@@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.
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) 👍🏽
@@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!
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 :)
I think there's a simple answer: the general public is unaware of the estradiol and progesterone found in dairy. My own doctor only got up to speed on this about a year ago.
While I agree with the other kommenters, I think it might also be that the cows milk hormones break down more easily in our digestive system. Their biological activity is several orders of magnitude higher, though.
@@LinusBerglund I'm wondering why you think cow's milk hormones break down more easily? Is that just a guess or did that come from literature? The phyto-estrogens, while they can bind to estrogen receptors, they have no effect, they do not stimulate the receptors. The benefit from them is that they can protect the body from excessive estrogen by blocking the activity of the estrogen. They are similar in structure as actual estrogen, but they are not the same. And there is evidence that we do indeed absorb estrogen from cows milk and it does have a negative affect.
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.
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?
@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
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.
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.
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.
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.
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!!!
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.
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
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 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.
You are My favorite Doctor on UA-cam. Thank you for putting out information that, for some, seems less obvious to others. I appreciate your hard work. I have loved your videos about sugar and cholesterol, and they have helped me speak to my primary care and specialists with questions and concerns. Again, thank you.
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
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?
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.
@@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.
0:16: 🥦 Frozen fruits and vegetables can be just as healthy, if not healthier, than fresh ones. 3:20: ❗ Saturated and trans fats increase the risk of heart disease, while healthy fats reduce risk. 5:57: 🍎 Type 2 diabetics who eat more fruit have a lower risk of complications and mortality. 8:29: 🍇 The evidence does not support the statement that diabetics shouldn't eat fruit. 11:36: 🥛 The video discusses the arguments surrounding the healthiness of different types of milk. 14:20: ✅ Early introduction of peanut products can lower the risk of developing peanut allergy and may even put existing allergies in remission. 17:14: ✅ Consumption of soy and isoflavones does not promote breast cancer growth or increase risk. Recap by Tammy AI
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.
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.
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.
Lots of health-conscious types lately have been getting a CGM and are now paranoid about quick spikes in glucose. Some propose we should never let glucose rise above 125 even briefly. Would love to see a video on this, moreso for fit people than diabetics, seems like people are going overboard. Some glycemic variability studies support their position but I think those are frequently confounded by nondiabetics in poor metabolic health.
People who do intermittent fasting probably have big glucose spikes, since they eat large meals in a short amount of time. And yet they think it is better for insulin resistance and diabetes. I'm still not sure if it's true or not.
I got one out of curiosity. I was able to spike my level briefly above 150 after I downed a half cup of maple syrup. Fasted I’m around 80. Definitely not worried about it, who knows maybe I should be.
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.
At 17;35 Dr. Carvalho points out that regular consumers of soy have lower rates of breast cancer. I'd like to mention that men who regularly consume soy have a significantly lower risk of prostate cancer. This is due mostly to the displacement of dairy in the diet. Dairy has been shown repeatedly to raise PCa risk. My own doctor showed me the research and was able to convince me to stop all dairy. So far so good.
@@loganmedia1142 I haven't seen any research that suggests full fat is safer. If you have, please do provide a link; I'm interested. Although, of course, I'm off dairy entirely these days.
I eat homemade kefir made with non-fat milk, about 1/3 cup a day. But that's my only dairy. In the context of my mostly whole-food, plant-based diet, I think the fermentation, plus the calcium and protein, is beneficial.
I agree with #3 100%. It leads to people eating Halo Top and diet soda and all kinds of processed junk full of artificial sweeteners. Meanwhile, healthy foods like nuts get turned away because they are high in calories. It also leads to 'budgeting' where people will eat a high calorie item like a muffin, then try to make up for it by not eating anything else that day. But instead they should be balancing it with more healthy food: more fruit, more vegetables, etc.
I agree with Gil's take-away, it's a weird way to phrase what is fundamentally a thermodyamics issue. We all understand it's more complicated in practice than telling people not to eat/demonizing 'X' and that it's really easy to overeat in general when you are eating (and especially drinking) high calorie density garbage. But people have existed just fine on sugar water, and lost weight eating nothing but (controlled amounts) of 'junk food', or even nothing at all when at high amounts of excess adipose tissue. Not that any of those are sustainable or even necessarily the most long-term healthy approaches, but if you are only considering how to 'lose weight'... tracking your total calorie intake, *and creating a sustained calorie deficit* (however you manage to do that, eg- eating less and/or moving more/increasing metabolic rate/eating foods that are naturally satiating) is literally the only way weight loss occurs. The 'issue' with CICO is that tracking inputs and outputs exactly without lab equipment is impractical in your day to day (particularly because your metabolism ramps down as you restrict your input), and it's *much more practical* to get people to a point where they form good habits of eating nutritious foods in proper quantities, and move a little bit, so you don't over-eat and maintain a healthy weight. But motivating people and forming good habits is harder than it sounds when the whole, modern world conspires against those habits. Enter wegovy/ozempic or some other big-pharma backed, high-$$$, eternal, therapeutic 'solution'. 🙄 Don't get me wrong here, for sure I think people seeking help or that want to change their health outcomes should get the resources they need, and hormones/if you are compelled to over-eat (or not) is super-duper important to long-term success, but I think the approach/mindset of 'obesity as a disease' misses the forest for the trees and focuses on repairing metabolic damage already done in the most expensive way possible vs just not letting things get to that point in the first place.
Totally agree as well. I believe weight gain or loss is about mass in minus mass out. The more high mass foods you eat, carbs and proteins, the more mass you take in and have to either use and discard or store. Energy (calorie measurement) doesn’t weigh anything. But food macronutrients have mass and that is what weighs.
Processed junk is one thing, artificial sweeteners and diet soda is another thing. People tend to lose more weight and keep it off with diet drinks even compared to water. It can cure sugar cravings for basically zero calories. Not to mention diet pop is almost entirely made up of carbonated water. Some people prefer to budget their calories and it works for them.
@bribradt intuitively seems to be the case, but the meta data suggests the opposite is true WRT diet sodas and weight loss (haven't seen a good study about why the correlation exists, but lots of hypotheses out there) That said, for me, not drinking alcohol and sugared soda was an easy way to not drink my calories and help lose excess body fat. And I'd recommend that to anyone as an easy first step. Starbucks and Dutch brothers and the like are the worst offenders in the US today IMO. People seem to think their venti, caramel, mocha Frappuccino (hold the whipped cream through! ) doesn't count, and drink multiples in a day to get their caffeine fix. What they are really feeding is a sugar addiction.
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.
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.
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!
I'm not saying that ALL plant milks are healthier than milk. I would be agnostic on that, but I would say most plant milks have less sugar and fat than milk. Unless you get the emulsified ones, which then the plant milks might have the same fat levels as milk. I also saw there was this one study that suggested that children who eat a lot of animal products (dairy, meat, etc) hit puberty sooner, which could be a problem for health outcomes later down the road. More studies needed I think on that topic, but interesting to think about. Also, toddlers who drink a LOT of milk might have an iron deficiency because milk can irritate the lining of stomach. To me I think substituting milk with soy milk would be perfectly fine and you can easily get the unsweetened ones.
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)
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
I only had to search for Kathleen Merrigan for results to show why she proclaimed what she did about dairy milk. I know I am biased - I do not consume animal milk because of ethical reasons but every time a person supported dairy milk and bashed plant-milk, it came from someone who has close ties to animal industry. They would compare the best results from dairy milk and worst results from plant-milk. Everyone can do that. There are many dairy-milk brands that are sold at very cheap price because they contain - nothing. They are re-used and re-packaged. They omit those types of animal milk that majority of people buy, especially now. Thank you for being objective. That is why I follow this channel.
@@stephx9759 I agree! Water is my favorite drink, especially direct from the spring when I go hiking. However, I do love plant-based chocolate milk. As an ex refined sugar-addict, every now and then I have cravings for something sweet, so any chocolate plant-based milk does the job.
I’m trying to understand your statement about dairy milk brands … they’re sold cheaply because they contain …nothing? They’re repackaged and reused? Dairy milk is a pretty homogeneous product - having much of the same nutrition - 8g protein, 12g carbs, cals will vary depending upon fat whether whole milk, 2%, or fat free.
Merrigan is a professor of sustainable food systems. How does this give her any credibility to speak on plant vs. cow milk nutrition? As a retired newspaper journalist, I have to say that general interest newspapers, even The NY Times, have no business making such authoritative statements on nutrition. The editors lack the knowledge to even pick the best sources.
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!
Throughout history, excluding the last 100 years, most people that ate enough to be full, weren't fat. There was no calorie restriction, there was no calories in calories out, being fat was rare. Just doing what those people did, and some still do means you won't be fat, and if you are fat you will metabolise the fat away. Being consumed by calories in calories out is dangerous on mental health and has been pretty much proven to not work. The 5% that get into a healthy bodyfat range and stay there, it's all lifestyle changes
Yes, the non-wealthy didn't overeat and they were typically physically active. The latter often to the point of harm and reduced lifespan. The wealthy on the other hand were prone to excess consumption and inadequate physical activity.
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).
on myth 3, calories in = calories out is said to reduce portions using the eat less diet means you gain less weight if you eat less. Is one of the most popular beliefs, and is a conversation stopper. Unused calories are discarded in the Urine. Atkins explains it with, I think ketones.
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
@@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???
Make your own plant milk if you want to avoid the sweeteners, stabilizers, oils, and additives present in most. There are a few brands that only use nuts and water; opt for those whenever possible. I highly recommend the NutraMilk machine (makes excellent nut and seed butters as well)!
Coming across your video having recently looked at plant milk labels because I am trying to (a) cut out soy and (b) change my dairy intake, having learned that the amount of iodine in cows' milk at this point in time is much higher than several decades ago due to more recent dairy farm practices using iodine to keep dairy cows healthy / protected from bacterial infection. I have autoimmune thyroiditis, so keeping iodine at recommended levels vs. too high / too low is my goal. Long story short, I was surprised during my label reading to find how many oils (palm, coconut, canola, etc.) are in plant milk products. If monitoring types of saturated and polyunsaturated fats, plant milks are a hidden source of those oils, as well as soy, carageenan, sugars, etc. Read labels when choosing what to purchase.
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
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.
The calorie is a measurement of heat. It has nothing to do with weight loss/gain. 1000 calories of Oreos is not the same as 1000 calories of spinach hence the calorie per se is immaterial
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.
I am in Canada, have diabetes 2 and I have a medical team, including a diabetic nutritionist. for fruit, berries are excellent they are very low on the glycemic scale. The general rule of thumb is that fruits grown in temperate zones such as apples, plums, pears and peaches are preferable over fruits that are generally tropical such as mangos and pineapple. The exception is starfruit--like berries it is low on the glycemic scale and watermelon and bing cherries which are high on the glycemic index but sour cherries are fine. I eat a lot of strawberries, blueberries, raspberries as they barely affect blood sugars but a bit pricey in Canada in the winter so I sometimes buy frozen and apples. I eat other fruits when in season. Essentially diabetic nutritionists use the glycemic index and glycemic load (as one tool) to help determine best foods for diabetics. For example, potatoes with red skins are lower on the index than russets which score really high. Other factors aslo matter, mixing foods with proteins and fiber help to digest slowly and hence sugar is also released into the bloodstream slowly--which is good because sugars aren't spiked. Maybe a video on this could be done.
Thank you for the balanced take on soy and breast cancer. I have adopted a more plant centered dietary approach for heart health and a friend asked if I was worried that adding soy to my diet would be dangerous considering I'm at heightened risk for breast cancer. It starts to feel like we just can't win! I said I was pretty sure that those concerns weren't borne out in the research, but it was nice to have that backed up.
I think it's because of the media that people are so concerned about the phyto-estrogens in soy but what people seem to be unaware of is that cow's milk has many hormones including estrogen that can and do affect us in a negative way.
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?
A common argument you hear in favor of saturated fat is that before around 1950, people used to eat a lot of saturated fat and heart disease was low. Also the french paradox. Could you make a video addressing this? thanks
People are also heavier in general today - eating more calories. Weight is also connected to CVD. It doesn't seem possible to show pro / con correlation only for saturated fats. There is not enough data to remove confounders I believe. Today's studies show that eating more saturated fat increases cholesterol / ApoB which is linked to higher CVD. About the French I heard that they started eating fatty foods relatively recently and that the CVD statistics are catching up to the rest of the world. Take this with a grain of salt.
If i remember correctly, the French started eating a lot of sat fats recently when that study was made, and the negative impact on the pop didn't come yet. Don't quote me on that.
@@MmartinL I'm honestly more interested in results that study diet and exercise together instead of trying to look at either in isolation. seems somewhat difficult to decouple completely or control well at the population level.
@@grumpyoldman6503 That would probably be quite difficult to design and execute for long terms, don't you think? The adventist health 2 study controlled for exercise and a few other factors. Are you thinking if you 'burn' everything, then it is ok?
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.
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.
@@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 think calories in calories out myth makes sense because I see a lot of people on social media seem to attack anyone who suggests there's anything more to weight loss at all other than calories in calories out. I saw somoene explaining how they lost weight with the mediteranian diet and they included a bit about how they ate fewer calories than before and people were just respnding saying that line was the only one anyone should pay attention to. I also see a lot of online bullying of people who struggle to lose weight with people saying 'just eat fewer calories' like that on it's own is going to make it happen, also the absolute shaming of anyone who dare suggest that genetics play a role or that losing weight might be harder for some people than others. Honestly the online discussion of weightloss is awful and the idea of calories in calories out being the ONLY THING that matters is part of it
1:25 As someone who eats canned beans on a regular basis, I'm curious about possible health risks. I keep hearing conflicting information regarding canned stuff. Would love to see a video on the topic!
My simple advice, before eating them just wash them thoroughly and only after that add olive oil, salt or whatever u are used to add to them in the right size.
Be aware of the sodium content of canned beans. Can be 100 times that of cooked on your own. Better get the no-salt added varieties, otherwise you can develop hypertension and that's only the beginning of your potential problems.
Wash them multiple times and boil the beans several time before slow cooking them. I only eat dry kidney beans, dry lentils and tofu so that I can avoid such issues(preservatives aren't good for the gut).
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.
13:13 I'm not sure about the relevance of this French fries study. People who ate more french fries also ate way more meat so it's completely unclear what did what
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.
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?
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.
The whole section on sugar and fruit shows a misconception. Fructose, which is about half the sugar in fruit is not problematic for raising blood sugar. Neither is sucrose which is also half fructose. The problems are two-fold. 1) The body sequesters fructose in the liver AFAP after eating it and the liver starts to make fructose into triglycerides (liver fat and blood triglycerides). So fructose may lead to hepatic insulin resistance by raising liver fat. Second, when fructose does get into the bloodstream, it causes 10x the rate of glycation of cell structures than glucose because it backs up the Pylol (AKA Sorbitol) pathway, so even 1 mg/dl fructose is equivalent to 10 mg/dl of blood glucose elevation regarding damage to cell membranes, blood vessels, nerves etc. So any study that looks at blood sugar elevation from sucrose or fruit is misguided. We know that fructose doesn't raise blood sugar and was used in diabetic candies for decades before it was found to contribute to fatty liver. But the fiber and cells in fruit MAY help get the fructose down past the hepatic portal vein into the intestines where gut flora can transform it into glucose or even SCFAs. Also, fruit is not HIGH in sugar, at around 2-4 grams per ounce, and only half coming from fructose, so 10 oz fruit is only giving you about 15 grams of fructose. 25 grams is the lowest level ever hypothesized to increase liver fat, or result in harmful blood glucose elevation and that amount probably rises dramatically with exercise since the liver has more room to turn fructose into glycogen when glycogen has been depleted from exercise.
As a type 1 diabetic you can now track your blood sugars in close to real time. I can see that even large quantities of fruit have very little impact on my glucose levels and my HbA1c levels are excellent despite the fact that I eat a lot of fruit.
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...
Nice video, thanks! Same here, I also don't drink any milk. Not cows milk and not plant milk. As a child I hated the taste of cows milk, so I never got into the habit of drinking a white liquid. I drink tap water. Saves a lot of waste from all the packages.
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
Рік тому+2
Claiming that plant milks aren’t healthier than cow’s milk because they often contain added sugar and salt is akin to claim that potatoes aren’t healthy because they often are fried and people eat them with gravy, cream ir butter. On the other hand, lumping all plant milks together is like lumping all dairy products together (e.g., butter, pizza cheese, skimmed yoghurt without added sugars, and chocolate milk made with whole milk and added sugar). In addition, two thirds of the human population is lactose intolerant, and for the most part cow’s milk contains quite a bit of lactose (unlike plant milks). So is it perhaps as healthy to consume a product you’re intolerant or another product you aren’t? Finally, cow’s whole milk is rich in fat and it’s mostly saturated whereas most plant milks contain far less saturated fat. So what is healthier, a product rich in saturated fat or another product in which most of the fat in unsaturated?
Completely disagree with myth #3. 'Calories In, Calories out' is the only reason why people lose/gain weight. Perhaps some people don't exercise and have a slower basal metabolism but this all contributes to less calories going out. Eating healthier food choices generally results in consuming less calories as well; think grilled chicken vs fried chicken. But it's not the act of eating healthier foods that directly contributes to weight loss, but the indirect effect of reducing calories which results in weight loss. You can still eat healthy foods and gain weight as long as you consume enough of it.
With the calories myth I believe it's more of a belief that a calorie is a just calorie so it doesnt matter what you eat as long as you count the calories, when in truth, different foods are metabolized differently - for example, oranges vs. concentrated orange juice
It's a complicated topic, because a calorie generally IS a calorie, meaning if you put someone in a "ward" study where you provide all their food (and they have to eat it all) and they have no access to cheating on anything other than what you give them, then giving them 100 calories of orange juice and 100 calories of oranges isn't going to make much difference in their overall weight. However, in the REAL world, it does, because the added fiber in the oranges fills you up and makes your overall caloric intake less because you are more full and don't want to eat more additional foods when given the opportunity. But this is a nuanced issue. We can say that practically speaking you are right and that it matters what form the calories are in, but speaking on a more pure theoretical basis, a calorie is a calorie still holds, it just holds only in the lab where everything is controlled and people can't compensate for other factors of food...
@@dvdmon No, a calorie isn’t a calorie. A gram of fat from chicken is not metabolized with the same energy requirement as a gram of fat from oatmeal. It also varies body to body. Counting calories still generally works anyway.
The calorie model assume that all calories eaten are either burned or stored. But your body also can pass calories. Have you ever had oily stools or pass bits of food not properly chewed Eg corn? Your liver and kidneys regularly process waste that has caloric value. These calories are ignored by the calorie model
@@coryaw95 Yes, a lot of high-fiber food such as beans, corn, quinoa, peas, peas, seeds, sunflower seeds, flax seeds, or sesame seeds, bell peppers etc. do have calories but pass-through when not properly chewed. Cory, my "assine point" is that A cup of corn has 132 calories if properly chewed. If you don't chew properly, the corn kernel passes through, hull, germ and all.
When it comes to plant milks, I don’t get why ppl think they are healthier than dairy. Milk has one ingredient, while most plant milks have added gums, emulsifiers, sugars, preservatives and other additives.
in my experience, people who are convinced cow milk is worse will do the same thing and list ingredients they see as undesirable (saturated fat, cholesterol, hormones etc). in reality the health effect of a food is determined by direct observation this is because not all foods that contain cholesterol or saturated fat are unhealthy. neither are all processed foods. so guesses can be off sometimes
As I see it the fundamental problem is Variables. To exaggerate: A vs B shows a difference. Yet it is typically inconclusive. Because A vs B typically does not take not account variables C, D, & E.. It is all tricky stuff. Hard to determine; why? because there are other variables.
About #10, just think about eggs and margarine. Also, the "5 a day", not being supported by any evidence (it was born out of fruit trading company advertisement) is going to be thrown out of the window once the evidence of intermittent fasting will become so strong that will withstand food industry pressure.
yes trans fats in margarine would be a good example of scientific knowledge evolving. notice it's not a constant flip flop, once we got the data on trans fats, the recs changed and have remained constant since. so it's kind of like the peanut thing
What do you mean by "5 a day not being supported by any evidence"? Do you mean the idea of a high fruit and vegetable intake in general, or specifically the number 5 as some kind of meaningful benchmark? And why would hypothetical future evidence in favor of intermittent fasting influence it one way or the other?
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.
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?
You follow any other channels that you like?
Same!
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
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.
I really appreciate having this channel as a scientific unbiased source of information. Thank you.
You misspelled scientistic.
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.
I have followed this gent for a few years now. Couldn't have more respect. He is as legit as they get.
6
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!
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!
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 think there's a simple answer: the general public is unaware of the estradiol and progesterone found in dairy. My own doctor only got up to speed on this about a year ago.
While I agree with the other kommenters, I think it might also be that the cows milk hormones break down more easily in our digestive system.
Their biological activity is several orders of magnitude higher, though.
@@LinusBerglund I'm wondering why you think cow's milk hormones break down more easily? Is that just a guess or did that come from literature? The phyto-estrogens, while they can bind to estrogen receptors, they have no effect, they do not stimulate the receptors. The benefit from them is that they can protect the body from excessive estrogen by blocking the activity of the estrogen. They are similar in structure as actual estrogen, but they are not the same. And there is evidence that we do indeed absorb estrogen from cows milk and it does have a negative affect.
This one's the best unbiased channel on yt
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
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
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.
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.
As Portuguese (as Gil is) I’m very proud of what he accomplished with his channel! Public service at the highest level!
I think he’s Brazilian
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 .
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.
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!!!
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
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.
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
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.
You are
My favorite Doctor on UA-cam. Thank you for putting out information that, for some, seems less obvious to others. I appreciate your hard work. I have loved your videos about sugar and cholesterol, and they have helped me speak to my primary care and specialists with questions and concerns. Again, thank you.
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
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?
Thank you for all your videos and information cutting through the confusion and bs of other videos
Thank you. Your information is right on and valuable…..backed up with good studies. What a great public service you are providing.
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.
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
Thank god there is still someone with a critical eye. Thank you so much.
0:16: 🥦 Frozen fruits and vegetables can be just as healthy, if not healthier, than fresh ones.
3:20: ❗ Saturated and trans fats increase the risk of heart disease, while healthy fats reduce risk.
5:57: 🍎 Type 2 diabetics who eat more fruit have a lower risk of complications and mortality.
8:29: 🍇 The evidence does not support the statement that diabetics shouldn't eat fruit.
11:36: 🥛 The video discusses the arguments surrounding the healthiness of different types of milk.
14:20: ✅ Early introduction of peanut products can lower the risk of developing peanut allergy and may even put existing allergies in remission.
17:14: ✅ Consumption of soy and isoflavones does not promote breast cancer growth or increase risk.
Recap by Tammy AI
You make the best content Gil. Hope you continue to share your knowledge with us in the future.
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.
Love your channel. You are helping me change my life for the better.
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
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
Thank you Doctor, you help bring a lot of clarity to confusing topics.
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.
Lots of health-conscious types lately have been getting a CGM and are now paranoid about quick spikes in glucose. Some propose we should never let glucose rise above 125 even briefly. Would love to see a video on this, moreso for fit people than diabetics, seems like people are going overboard. Some glycemic variability studies support their position but I think those are frequently confounded by nondiabetics in poor metabolic health.
People who do intermittent fasting probably have big glucose spikes, since they eat large meals in a short amount of time. And yet they think it is better for insulin resistance and diabetes. I'm still not sure if it's true or not.
yes, we have one coming very soon on CGMs in healthy people!
If you could add , can we get some facts on the glycation and the aging process .
I got one out of curiosity. I was able to spike my level briefly above 150 after I downed a half cup of maple syrup. Fasted I’m around 80. Definitely not worried about it, who knows maybe I should be.
@@NutritionMadeSimple perfect, thanks Gil!
As always great content. I enjoy coming here for new videos!
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
At 17;35 Dr. Carvalho points out that regular consumers of soy have lower rates of breast cancer. I'd like to mention that men who regularly consume soy have a significantly lower risk of prostate cancer. This is due mostly to the displacement of dairy in the diet. Dairy has been shown repeatedly to raise PCa risk. My own doctor showed me the research and was able to convince me to stop all dairy. So far so good.
But it appears that low fat milk poses a higher risk than full cream milk.
@@loganmedia1142 I haven't seen any research that suggests full fat is safer. If you have, please do provide a link; I'm interested. Although, of course, I'm off dairy entirely these days.
I eat homemade kefir made with non-fat milk, about 1/3 cup a day. But that's my only dairy. In the context of my mostly whole-food, plant-based diet, I think the fermentation, plus the calcium and protein, is beneficial.
I agree with #3 100%. It leads to people eating Halo Top and diet soda and all kinds of processed junk full of artificial sweeteners. Meanwhile, healthy foods like nuts get turned away because they are high in calories.
It also leads to 'budgeting' where people will eat a high calorie item like a muffin, then try to make up for it by not eating anything else that day. But instead they should be balancing it with more healthy food: more fruit, more vegetables, etc.
I agree with Gil's take-away, it's a weird way to phrase what is fundamentally a thermodyamics issue. We all understand it's more complicated in practice than telling people not to eat/demonizing 'X' and that it's really easy to overeat in general when you are eating (and especially drinking) high calorie density garbage. But people have existed just fine on sugar water, and lost weight eating nothing but (controlled amounts) of 'junk food', or even nothing at all when at high amounts of excess adipose tissue.
Not that any of those are sustainable or even necessarily the most long-term healthy approaches, but if you are only considering how to 'lose weight'... tracking your total calorie intake, *and creating a sustained calorie deficit* (however you manage to do that, eg- eating less and/or moving more/increasing metabolic rate/eating foods that are naturally satiating) is literally the only way weight loss occurs.
The 'issue' with CICO is that tracking inputs and outputs exactly without lab equipment is impractical in your day to day (particularly because your metabolism ramps down as you restrict your input), and it's *much more practical* to get people to a point where they form good habits of eating nutritious foods in proper quantities, and move a little bit, so you don't over-eat and maintain a healthy weight. But motivating people and forming good habits is harder than it sounds when the whole, modern world conspires against those habits. Enter wegovy/ozempic or some other big-pharma backed, high-$$$, eternal, therapeutic 'solution'. 🙄
Don't get me wrong here, for sure I think people seeking help or that want to change their health outcomes should get the resources they need, and hormones/if you are compelled to over-eat (or not) is super-duper important to long-term success, but I think the approach/mindset of 'obesity as a disease' misses the forest for the trees and focuses on repairing metabolic damage already done in the most expensive way possible vs just not letting things get to that point in the first place.
Totally agree as well. I believe weight gain or loss is about mass in minus mass out. The more high mass foods you eat, carbs and proteins, the more mass you take in and have to either use and discard or store.
Energy (calorie measurement) doesn’t weigh anything. But food macronutrients have mass and that is what weighs.
"and all kinds of processed junk full of artificial sweeteners"
No evidence that they are bad for you, in moderation as ever.
Processed junk is one thing, artificial sweeteners and diet soda is another thing. People tend to lose more weight and keep it off with diet drinks even compared to water. It can cure sugar cravings for basically zero calories. Not to mention diet pop is almost entirely made up of carbonated water.
Some people prefer to budget their calories and it works for them.
@bribradt intuitively seems to be the case, but the meta data suggests the opposite is true WRT diet sodas and weight loss (haven't seen a good study about why the correlation exists, but lots of hypotheses out there)
That said, for me, not drinking alcohol and sugared soda was an easy way to not drink my calories and help lose excess body fat. And I'd recommend that to anyone as an easy first step.
Starbucks and Dutch brothers and the like are the worst offenders in the US today IMO. People seem to think their venti, caramel, mocha Frappuccino (hold the whipped cream through! ) doesn't count, and drink multiples in a day to get their caffeine fix. What they are really feeding is a sugar addiction.
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
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.
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
I'm not saying that ALL plant milks are healthier than milk. I would be agnostic on that, but I would say most plant milks have less sugar and fat than milk. Unless you get the emulsified ones, which then the plant milks might have the same fat levels as milk. I also saw there was this one study that suggested that children who eat a lot of animal products (dairy, meat, etc) hit puberty sooner, which could be a problem for health outcomes later down the road. More studies needed I think on that topic, but interesting to think about. Also, toddlers who drink a LOT of milk might have an iron deficiency because milk can irritate the lining of stomach. To me I think substituting milk with soy milk would be perfectly fine and you can easily get the unsweetened ones.
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
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
I only had to search for Kathleen Merrigan for results to show why she proclaimed what she did about dairy milk. I know I am biased - I do not consume animal milk because of ethical reasons but every time a person supported dairy milk and bashed plant-milk, it came from someone who has close ties to animal industry. They would compare the best results from dairy milk and worst results from plant-milk. Everyone can do that. There are many dairy-milk brands that are sold at very cheap price because they contain - nothing. They are re-used and re-packaged. They omit those types of animal milk that majority of people buy, especially now. Thank you for being objective. That is why I follow this channel.
Just drink water, you dont need any type of milk
@@stephx9759 I agree! Water is my favorite drink, especially direct from the spring when I go hiking. However, I do love plant-based chocolate milk. As an ex refined sugar-addict, every now and then I have cravings for something sweet, so any chocolate plant-based milk does the job.
I’m trying to understand your statement about dairy milk brands … they’re sold cheaply because they contain …nothing?
They’re repackaged and reused?
Dairy milk is a pretty homogeneous product - having much of the same nutrition - 8g protein, 12g carbs, cals will vary depending upon fat whether whole milk, 2%, or fat free.
Merrigan is a professor of sustainable food systems. How does this give her any credibility to speak on plant vs. cow milk nutrition? As a retired newspaper journalist, I have to say that general interest newspapers, even The NY Times, have no business making such authoritative statements on nutrition. The editors lack the knowledge to even pick the best sources.
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!
Throughout history, excluding the last 100 years, most people that ate enough to be full, weren't fat. There was no calorie restriction, there was no calories in calories out, being fat was rare. Just doing what those people did, and some still do means you won't be fat, and if you are fat you will metabolise the fat away. Being consumed by calories in calories out is dangerous on mental health and has been pretty much proven to not work. The 5% that get into a healthy bodyfat range and stay there, it's all lifestyle changes
Because they were eating whole foods prepared at home not processed, packaged and fast foods.
Yes, the non-wealthy didn't overeat and they were typically physically active. The latter often to the point of harm and reduced lifespan. The wealthy on the other hand were prone to excess consumption and inadequate physical activity.
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
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
on myth 3, calories in = calories out is said to reduce portions using the eat less diet means you gain less weight if you eat less. Is one of the most popular beliefs, and is a conversation stopper. Unused calories are discarded in the Urine. Atkins explains it with, I think ketones.
So it is still an energy balance. Anything that enters the body has to balance out somehow.
Controlling carb intake is the best way to lose and manage weight for many people. Our modern diet is slowly killing us
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???
Thank you so much for your intelligent and reasoned information!
Make your own plant milk if you want to avoid the sweeteners, stabilizers, oils, and additives present in most. There are a few brands that only use nuts and water; opt for those whenever possible. I highly recommend the NutraMilk machine (makes excellent nut and seed butters as well)!
Coming across your video having recently looked at plant milk labels because I am trying to (a) cut out soy and (b) change my dairy intake, having learned that the amount of iodine in cows' milk at this point in time is much higher than several decades ago due to more recent dairy farm practices using iodine to keep dairy cows healthy / protected from bacterial infection. I have autoimmune thyroiditis, so keeping iodine at recommended levels vs. too high / too low is my goal. Long story short, I was surprised during my label reading to find how many oils (palm, coconut, canola, etc.) are in plant milk products. If monitoring types of saturated and polyunsaturated fats, plant milks are a hidden source of those oils, as well as soy, carageenan, sugars, etc. Read labels when choosing what to purchase.
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
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.
The calorie is a measurement of heat. It has nothing to do with weight loss/gain. 1000 calories of Oreos is not the same as 1000 calories of spinach hence the calorie per se is immaterial
Right on
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.
I am in Canada, have diabetes 2 and I have a medical team, including a diabetic nutritionist. for fruit, berries are excellent they are very low on the glycemic scale. The general rule of thumb is that fruits grown in temperate zones such as apples, plums, pears and peaches are preferable over fruits that are generally tropical such as mangos and pineapple. The exception is starfruit--like berries it is low on the glycemic scale and watermelon and bing cherries which are high on the glycemic index but sour cherries are fine. I eat a lot of strawberries, blueberries, raspberries as they barely affect blood sugars but a bit pricey in Canada in the winter so I sometimes buy frozen and apples. I eat other fruits when in season. Essentially diabetic nutritionists use the glycemic index and glycemic load (as one tool) to help determine best foods for diabetics. For example, potatoes with red skins are lower on the index than russets which score really high. Other factors aslo matter, mixing foods with proteins and fiber help to digest slowly and hence sugar is also released into the bloodstream slowly--which is good because sugars aren't spiked. Maybe a video on this could be done.
Thank you for the balanced take on soy and breast cancer. I have adopted a more plant centered dietary approach for heart health and a friend asked if I was worried that adding soy to my diet would be dangerous considering I'm at heightened risk for breast cancer. It starts to feel like we just can't win! I said I was pretty sure that those concerns weren't borne out in the research, but it was nice to have that backed up.
I think it's because of the media that people are so concerned about the phyto-estrogens in soy but what people seem to be unaware of is that cow's milk has many hormones including estrogen that can and do affect us in a negative way.
Yes
One of the greatest benefits of your program is to help decrease anxiety and disordered eating due to social media.
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?
A common argument you hear in favor of saturated fat is that before around 1950, people used to eat a lot of saturated fat and heart disease was low. Also the french paradox. Could you make a video addressing this? thanks
People are also heavier in general today - eating more calories. Weight is also connected to CVD. It doesn't seem possible to show pro / con correlation only for saturated fats. There is not enough data to remove confounders I believe.
Today's studies show that eating more saturated fat increases cholesterol / ApoB which is linked to higher CVD.
About the French I heard that they started eating fatty foods relatively recently and that the CVD statistics are catching up to the rest of the world. Take this with a grain of salt.
If i remember correctly, the French started eating a lot of sat fats recently when that study was made, and the negative impact on the pop didn't come yet.
Don't quote me on that.
@@MmartinL I'm honestly more interested in results that study diet and exercise together instead of trying to look at either in isolation. seems somewhat difficult to decouple completely or control well at the population level.
Yeah and drinking and smoking was at much higher rates. We will forget that people are living 30 years longer.
@@grumpyoldman6503 That would probably be quite difficult to design and execute for long terms, don't you think?
The adventist health 2 study controlled for exercise and a few other factors.
Are you thinking if you 'burn' everything, then it is ok?
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.
Will you, or do you have a podcast????? Thanks for all the quality videos!
I think calories in calories out myth makes sense because I see a lot of people on social media seem to attack anyone who suggests there's anything more to weight loss at all other than calories in calories out. I saw somoene explaining how they lost weight with the mediteranian diet and they included a bit about how they ate fewer calories than before and people were just respnding saying that line was the only one anyone should pay attention to. I also see a lot of online bullying of people who struggle to lose weight with people saying 'just eat fewer calories' like that on it's own is going to make it happen, also the absolute shaming of anyone who dare suggest that genetics play a role or that losing weight might be harder for some people than others. Honestly the online discussion of weightloss is awful and the idea of calories in calories out being the ONLY THING that matters is part of it
Eating fruit is good for a diabetic because of the fiber. The fiber controls the sugar intake. Avoiding fruit juice is what they should be doing.
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
1:25 As someone who eats canned beans on a regular basis, I'm curious about possible health risks. I keep hearing conflicting information regarding canned stuff. Would love to see a video on the topic!
My simple advice, before eating them just wash them thoroughly and only after that add olive oil, salt or whatever u are used to add to them in the right size.
Be aware of the sodium content of canned beans. Can be 100 times that of cooked on your own. Better get the no-salt added varieties, otherwise you can develop hypertension and that's only the beginning of your potential problems.
I would be curious to hear about this as well. One concern with canned foods is the BPA or plastic lining from what I've read.
Wash them multiple times and boil the beans several time before slow cooking them. I only eat dry kidney beans, dry lentils and tofu so that I can avoid such issues(preservatives aren't good for the gut).
Simply read the label and buy the one with water only. No salt or preservatives added
Hey doctor.. Can you please guide... My 5 year old daughter has stop drinking milk or any dairy products.. What should i do???
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.
EXCELLENT !!!
Please make videos more often.
13:13 I'm not sure about the relevance of this French fries study. People who ate more french fries also ate way more meat so it's completely unclear what did what
Can you elaborate on 'not all processed foods are unhealthy'.' What are some that are OK?
Interesting however I have 2 questions. Are you a practicing physician and more importantly, do you have years of clinical ecperience?
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.
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?
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.
The whole section on sugar and fruit shows a misconception. Fructose, which is about half the sugar in fruit is not problematic for raising blood sugar. Neither is sucrose which is also half fructose. The problems are two-fold. 1) The body sequesters fructose in the liver AFAP after eating it and the liver starts to make fructose into triglycerides (liver fat and blood triglycerides). So fructose may lead to hepatic insulin resistance by raising liver fat. Second, when fructose does get into the bloodstream, it causes 10x the rate of glycation of cell structures than glucose because it backs up the Pylol (AKA Sorbitol) pathway, so even 1 mg/dl fructose is equivalent to 10 mg/dl of blood glucose elevation regarding damage to cell membranes, blood vessels, nerves etc.
So any study that looks at blood sugar elevation from sucrose or fruit is misguided. We know that fructose doesn't raise blood sugar and was used in diabetic candies for decades before it was found to contribute to fatty liver.
But the fiber and cells in fruit MAY help get the fructose down past the hepatic portal vein into the intestines where gut flora can transform it into glucose or even SCFAs. Also, fruit is not HIGH in sugar, at around 2-4 grams per ounce, and only half coming from fructose, so 10 oz fruit is only giving you about 15 grams of fructose. 25 grams is the lowest level ever hypothesized to increase liver fat, or result in harmful blood glucose elevation and that amount probably rises dramatically with exercise since the liver has more room to turn fructose into glycogen when glycogen has been depleted from exercise.
As a type 1 diabetic you can now track your blood sugars in close to real time. I can see that even large quantities of fruit have very little impact on my glucose levels and my HbA1c levels are excellent despite the fact that I eat a lot of fruit.
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...
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
Nice video, thanks! Same here, I also don't drink any milk. Not cows milk and not plant milk. As a child I hated the taste of cows milk, so I never got into the habit of drinking a white liquid. I drink tap water. Saves a lot of waste from all the packages.
Milk a for infants only. Adults don’t need milk
@@healthyinformation exactly!
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
Claiming that plant milks aren’t healthier than cow’s milk because they often contain added sugar and salt is akin to claim that potatoes aren’t healthy because they often are fried and people eat them with gravy, cream ir butter. On the other hand, lumping all plant milks together is like lumping all dairy products together (e.g., butter, pizza cheese, skimmed yoghurt without added sugars, and chocolate milk made with whole milk and added sugar). In addition, two thirds of the human population is lactose intolerant, and for the most part cow’s milk contains quite a bit of lactose (unlike plant milks). So is it perhaps as healthy to consume a product you’re intolerant or another product you aren’t? Finally, cow’s whole milk is rich in fat and it’s mostly saturated whereas most plant milks contain far less saturated fat. So what is healthier, a product rich in saturated fat or another product in which most of the fat in unsaturated?
he has other videos that focus on saturated fats.
Completely disagree with myth #3. 'Calories In, Calories out' is the only reason why people lose/gain weight. Perhaps some people don't exercise and have a slower basal metabolism but this all contributes to less calories going out. Eating healthier food choices generally results in consuming less calories as well; think grilled chicken vs fried chicken. But it's not the act of eating healthier foods that directly contributes to weight loss, but the indirect effect of reducing calories which results in weight loss. You can still eat healthy foods and gain weight as long as you consume enough of it.
Amazing input. Please join Threads!
With the calories myth I believe it's more of a belief that a calorie is a just calorie so it doesnt matter what you eat as long as you count the calories, when in truth, different foods are metabolized differently - for example, oranges vs. concentrated orange juice
It's a complicated topic, because a calorie generally IS a calorie, meaning if you put someone in a "ward" study where you provide all their food (and they have to eat it all) and they have no access to cheating on anything other than what you give them, then giving them 100 calories of orange juice and 100 calories of oranges isn't going to make much difference in their overall weight. However, in the REAL world, it does, because the added fiber in the oranges fills you up and makes your overall caloric intake less because you are more full and don't want to eat more additional foods when given the opportunity. But this is a nuanced issue. We can say that practically speaking you are right and that it matters what form the calories are in, but speaking on a more pure theoretical basis, a calorie is a calorie still holds, it just holds only in the lab where everything is controlled and people can't compensate for other factors of food...
@@dvdmon No, a calorie isn’t a calorie. A gram of fat from chicken is not metabolized with the same energy requirement as a gram of fat from oatmeal. It also varies body to body. Counting calories still generally works anyway.
The calorie model assume that all calories eaten are either burned or stored. But your body also can pass calories. Have you ever had oily stools or pass bits of food not properly chewed Eg corn? Your liver and kidneys regularly process waste that has caloric value. These calories are ignored by the calorie model
@@WA4OSH corn hulls are passed because they're indigestible and thus don't have calories. That's a bit of an asinine point.
@@coryaw95 Yes, a lot of high-fiber food
such as beans, corn, quinoa, peas, peas,
seeds, sunflower seeds, flax seeds, or sesame seeds, bell peppers etc. do have calories but pass-through when not properly chewed. Cory, my "assine point" is that A cup of corn has 132 calories if properly chewed. If you don't chew properly, the corn kernel passes through, hull, germ and all.
Gil, what about the China Study? Do you totally dismiss it?
When it comes to plant milks, I don’t get why ppl think they are healthier than dairy. Milk has one ingredient, while most plant milks have added gums, emulsifiers, sugars, preservatives and other additives.
in my experience, people who are convinced cow milk is worse will do the same thing and list ingredients they see as undesirable (saturated fat, cholesterol, hormones etc). in reality the health effect of a food is determined by direct observation
this is because not all foods that contain cholesterol or saturated fat are unhealthy. neither are all processed foods. so guesses can be off sometimes
As I see it the fundamental problem is Variables. To exaggerate: A vs B shows a difference. Yet it is typically inconclusive. Because A vs B typically does not take not account variables C, D, & E.. It is all tricky stuff. Hard to determine; why? because there are other variables.
Thx. Looking forward to all other videos.
About #10, just think about eggs and margarine. Also, the "5 a day", not being supported by any evidence (it was born out of fruit trading company advertisement) is going to be thrown out of the window once the evidence of intermittent fasting will become so strong that will withstand food industry pressure.
yes trans fats in margarine would be a good example of scientific knowledge evolving. notice it's not a constant flip flop, once we got the data on trans fats, the recs changed and have remained constant since. so it's kind of like the peanut thing
What do you mean by "5 a day not being supported by any evidence"? Do you mean the idea of a high fruit and vegetable intake in general, or specifically the number 5 as some kind of meaningful benchmark?
And why would hypothetical future evidence in favor of intermittent fasting influence it one way or the other?