Study: Vegan vs Mediterranean Diet Showdown | Dr. Neal Barnard Interview
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- Опубліковано 10 лют 2021
- A new study by Dr. Neal Barnard and his team used rigorous study design to put a vegan diet up against a Mediterranean diet and here are the results.
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#Mediterranean #Vegan #NealBarnard - Наука та технологія
Can you believe Dr. Barnard is almost 70! He looks like he's in his late 40's - early 50's ffs That's so impressive!
He’s goals his charisma is amazing as well just so chill, well-spoken, knows what he’s talking about. These plant-based doctors are built different
@Corvid moon No, he doesn't look ike he is in his 40s. Come on now. He does however look like a healthy man in his late 60s. Then again a lot of people today look horrible before they have even turned 40. But the norm should not dictate what is considered healthy or expected ( because most people fail at living).
If it was some pill or "weird trick " people would all over it. Tell them it's due to vegan diet with whole plant foods and they aren't even interested.
What? No!
Some say he's 60, when was he born?
Two of my favorite vegans in the same video--what a treat! Thank you both for the work that you do.
they are liars
@@MrJavacash ¬ Oh Oracle Avash, tell us your secrets.
@@MrJavacash
Exactly
Vegan Zealots
@@ramikla_146 You're welcome to join the cult. You must be here for a reason, my friend. ;) Vegan curious, hmmm?
@@snu3877
No I have settled with the carnivore diet community
I can’t wait to finish my studies as a Dietician and join this side of Nutrition and preventive medicine! These type of results is why I decided to go in Nutrition 😍
"finish my studies as a Dietician and join this side of Nutrition"-this seems like a strange attitude to have while studying something. Like, if you're studying the subject, shouldn't you try to maintain an open mind as to which (if any) dietary camp is "correct"? If you're studying a scientific subject but have already adopted a specific viewpoint, surely that means you're no longer really studying the subject, but just looking for evidence to back up your views?
no risk of confirmation bias right here...smh
Lol side of nutrition, i thought its all about health not picking sides.
@@wuji5771 To say joining this side of nutrition, it is like someone studying biology, eager to join a specific branch they are interested in, like mammalogy or marine bio. Clearly this individual is most interested in and most drawn to studying plant-based nutrition, so that is what they are eager to continue studying in their professional career. A dietitian who sees where the life-changing and potentially life-saving possibilities in nutrition science are would be wasting their time if they went on to study aspects of nutrition that aren't contributing to this growing body of knowledge, that is plant-based nutrition. I think you're reading too much into this comment for sake of making a youtube argument. It is perfectly valid for someone to be inspired to study nutrition because of this compelling research they've learned about and followed, and it is valid for them to want to continue exploring the same branch of nutrition through an academic and professional career that inspired them in the first place. I also grew way more interested in nutrition through learning about studies like Dr. Barnard's. For Dr. Barnard, maybe his career didn't begin with a plant-based focus but he adopted one over time based on the findings he was seeing. Should he forgo that focus so that he maintains an 'open mind?' This is his area of expertise, and people who are studying nutrition today also have the right to choose their area of expertise. If we don't have specialists within the world of nutrition, then there would be a lack of expertise when it comes to the various branches of nutrition. Just like Dr. Barnard said in his study, they had plant-based nutritionists and nutritionists that were considered experts in the Mediterranean diet. The success of this study would have been compromised if they didn't have nutritionists with these particular niches of expertise and instead just had a bunch of varied nutritionists that all studied the same 'open minded' curriculum.
We need plant-strong dieticians!! Most dieticians I’ve worked with are actually hostile to vegan.
I just wanted to add that I am Italian and although my grandparents (all 4) immigrated to California, the so-called Mediterranean Diet wasn't so much a diet as it was how my family ate for generations. First and foremost almost EVERYTHING was made from scratch. As kids we go into the fields and pick tomatoes and olives, artichokes, peppers, and greens. Half of our backyard was a fruit and vegetable garden. Summers were spent canning everything from pasta sauce, pizza sauce, peppers, peaches,pickles, all kinds of jams/preserves and of course we cured olives both green and black. Wine was homemade, coffee was strong and pizza was cold , for breakfast. Even as children we were offered coffee and wine---never too much though. If there were sweets, they were homemade. The cookie recipes were passed down generations and were not sweet, but rather dry and hard and delicious--something equally good with wine or coffee. Nuts in the shell were often dessert. We used olive oil, obviously. Meat nor fish was ever the spotlight of our meals. Pasta was everything. Although often we'd go into that Italian Deli on the corner on Ocean Ave. in Carmel, California and buy a salami and some cheese and a couple baguettes and walk down to the beach to eat it. The deli is long gone now. My dad and uncles would go hunting for meat (deer, doves, pigeons ) I ate none of it--I thought it was so gross. What we didn't eat was the SAD (Standard American Diet). Longevity: My grandparents on my dad's side were born in the 1890's-- Thats not a typo! My Grandmother on my mom's side passed away 3 years ago at 101 years young. My grandfather lived till 95. My mother is currently 85, on no medication and lives totally independent. Im the second generation now born here in the United States and I must confess that my diet is probably 60 % SAD and 40% Mediterranean . I could tell that although i've inherited my family's genes, the trajectory I was on wasn't going to allow me to live to my potential. Never one to like meat, I've completely eliminated it from my diet and for the past 3 years and taken out dairy and bad-for-you oils. I am now VEGAN with a focus on keeping my traditional Italian meals (remade vegan style) with plenty of California sunshine and trips to the local farmer's market.
Thank you for sharing! This was fascinating to read!
Same background here...Southern California though. All grandparents born in 1800's, and all lived into their mid-90's and one made it to 100. Incredible cooks! One thing you have to consider is the problem of long-term compliance. I was a vegan for 1.5 years and it was just too restrictive. Most cardiologists recommend the Mediterranean diet.
Your lucky, my Italian ancestors immigrated to Ellis Island, and I’m stuck here in cold New England. But I remember all the traditional ways we my ancestors ate too. I’m also a vegan now, and have been for 7 years, and I veganize a lot of my traditional Italian food, but I also have learned a lot of dishes of different cultures, and I do love them too. One of my favorites is using walnut cheese to stuff shells.
Yes, there is a huge disparity from what people think is Mediterranean versus what you saw was the reality of how it was done: from scratch, lending itself to much healthier, whole foods.
Then, people assume that because the Med diet is said to be healthy, all foods, including olive oil and fish or chicken, can be healthy and at any level.
[I am now VEGAN with a focus on keeping my traditional Italian meals]
Ponder the fact that there are so few vegan centenarians that most avid vegans know who Dr. Ellsworth Wareham is. Your family's longevity is due to eating real food -- including fish, meat, and dairy. There are more smokers who live to 100 than vegans. ;-)
So, I used to be a pretty low fat vegan, but I started to feel terrible. It was either that I couldn't get down enough calories without more calorie dense fats, or I simply wasn't eating enough fat for hormone production and whatnot. Either way, using olive oil, almond butters and stuff like that leaves me feeling way better. And that being said, I'm like 10% body fat year around and super duper lean. I know I could eat more almonds and whatnot, and I do, but oil still makes it so much easier, and the science behind olive oil is very solid
So, self diagnosed with oil and almond butter deficiency, gotcha! 🤪
Plant unsatured oils are very healthy
not compared with whole olives, one is isolated nutrient the other have the entire nutrition
I've always been curious about the comparison between a junk food vegan diet and the Mediterranean diet. Like, vegan cheese and potato chips versus feta cheese and extra virgin olive oil. But Dr Barnard makes a great point. All the benefits of the Mediterranean diet (and pescatarianism for that matter) come from being half way vegan it seems like.
The junk food vegan diet is still better.
The major drawback to the junk food diet would probably be all the extra oils and salt. If they control the oil between the two gram-for-gram it will probably be slightly better, unless Mediterranean somehow has enough plant based whole foods to combat the effects of the oil and animal foods. Would be interesting to see.
@@ojk14325b if they only just made vegan "junk" food with greasy salty soaked chia instead.
@@froesesp I doubt that. You can be incredibly unhealthy as a vegan if you're not eating healthy (I'm vegan myself).
@@froesesp If by "better" you mean healthier, no, thats's absolutely ridiculous. The body doesn't know wether you live under the label of "vegan", it just receives nutrients and has to deal with them. To take your argument ad absurdum, imagine a vegetarian on the mediterranean diet who eats a very small amount of animal products 2-3 times a week, but plenty of fruit and veggies, and compare that to a vegan who drinks soda all day and eats nothing but ramen and oreos. Do you really think the vegan will fare better?
I started on a Mediterranean diet in Feb 2022, but on doing more research went vegan over a short transition time. I lost 40 kg in less than a year - the weight just kept dropping off effortlessly. The only time I got hungry was when I went back to some processed convenience foods - but as soon as I went back to more fresh fruit and vegs, the craving disappeared, like flipping a switch.
Over the decades I have tried countless diets and they all failed - because they relied on portion control and calorie counting, while allowing animal foods, refined foods and highly processed foods. When I finally ditched my old diet heavy in convenience foods and takeaways, and started using whole plant foods, I started to lose weight effortlessly.
In the past I had gone off diets because I was constantly hungry - by cutting calories I had changed from a nutritionally depleted diet to an even more depleted diet, and the body was screaming for calories just to get enough nutrients. When I switched to a whole foods plant diet, my cravings went away and in fact I had to remind myself to eat, because it was so filling that it easily satisfied my appetite.
The vegan diet is the only diet I have been able to stay on for longer than 3-6 months without feeling progressively sicker. It is nutritious, filling and sustainable - I will never go back to my old way of eating. I do allow some flexibility, eg I include some minimally processed foods like hummus, wholewheat pita and plant milks, but it is largely a whole foods diet. And I lost my cravings for cheese and junk foods long ago - I simply don't miss them.
Many people say they would rather die than eat "rabbit food", and that is exactly what they will do. Meantime, I am happy to eat my less than perfect whole foods vegan diet, and enjoy all the health improvements I have achieved. Less than perfect? I used a nutrition app to track my diet, and I consistently score A-. That is more than good enough, and I see the proof of that in having lost a lot of weight easily and safely on a vegan diet.
This is interesting. I'm the only vegan in my family and my dad has been interested in the Mediterranean one lately - he's into the idea of vastly cutting his meat/dairy (his cardiologist before said Americans eat way too much meat). He's doing it less for weight and more for the vegetables and health markers, so I hope as he cuts more and more out they improve (high cholesterol runs in our family).
Also, on periods, along with taking vitamins with some iron in them helping personally, raspberry leaf tea is the best👌🏻 I can even skip ibuprofen 80% of the time on my period if I just drink enough of that.
Thank you! I already love raspberry leaf tea but drink it randomly. Will def try this during my period :-)
I was eating whole foods plant base and exercising and my cholesterol was still high. (Less then my family I must add who ate what ever they wanted). What made the difference for me was cutting out saturated fats. I was eating less omega 6 fats and more omega 3 fats (chia and flax hemp, instead of oils and nuts and avocados) and presto. My cholesterol is now in the optimal rage. I have the ApoE4 variant in my genetics and I’m very cautious with my fats now. 10-15% of my diet only. Good luck hope you can reverse something easy to cure when you have the knowledge. I’m 40 y old male for your info. I had high blood pressure too and that was alcohol and SALT causing that one. Also a genetic variation that I don’t remember but I know I have. Apoe4 is present in 25% of the population for your info. GL
@@stephanechouinard5867 thanks for the info🥰! I dropped down really close to the high part of the normal range just going plant based, but it's been kinda steady since then. Maybe I should focus a little more now on saturated fats - I could still cut down some more. I'm still more at like 20-25 fat, so I'll try 15 too. I want to get this under control while I'm young so I don't have any issues/meds to take in 10+ years!
I had to call out of work because of my cramps. Let me look into that tea 👀👀
@@stephanechouinard5867 yeah, you can't chow on coconut oil its pretty bad
Once people are educated about a Vegan diet they understand the benefits.
I could listen to Dr. Barnard for hours. Both of them, actually!
Lektins, sugar and the lack of fat-soluble vitamins are surely benefical.
and yet almost 90% will quit within 3 years ... go figure
Exactly, there are none 😂
There aren't any benefits to the vegan diet when you have to supplement to make it optimal. And even then you are still missing out on essential vitamins and minerals.
Dr. Barnard is such a star. I am on a WFPD since about a year and the results for me are fantastic: - 13 kg, lower cholesterol, blood pressure down... I am just so happy and cannot imagine to go back to any other kind of diet. Thanks for all the inspiration.
WFPD? You mean WFPB, or is it something new?
@@Gaia_Seraphina Whole Food Plant-based Diet
When I quit oil my hot flashes went away immediately. My cholesterol dropped 33 points and A1C went from 5 down to 4.5.
Good job Mike! Maybe a future study for Neil will be on the effects of olive oil on artery function vs oil free vegan diet.
Thanks for this! Be sure to re-invite him for the soy and menopause study when it is out! I became vegan when my menopause started and knew that my way of eating was responsible reducing my symptoms to almost nothing. But most non-vegans still think tofu gives them breast cancer - it is so tragic!
Isolated soy protein ( highly processed vegan food ) possesses concentrated phytoestrogenes, which rises the breast cancer risk ... but not normal tofu!
@@Gaia_Seraphina there are currently no studies that have concluded that isolated soy protein increases risk of breast cancer. it is only currently a theory because of the link of high estrogen to breast cancer, which was the same reason for the "all soy = breast cancer" myth until it was debunked by science. so, for all we know, since it is plant estrogen, not mammalian estrogen, like other soy, it may not have any effect (in fact, phytoestrogen from tofu, edamame and other sources have been linked to DECREASE in breast cancer, although that may be linked to less consumption of milk, so correlation but not causation). we just have to wait for more studies.
here's the gist www.dana-farber.org/for-patients-and-families/care-and-treatment/support-services-and-amenities/nutrition-services/faqs/soy-and-cancer/
@@shadycatz85
So I guess that not even the accusation of a possible "feminization" of men, who eat too much soy products is true then.
So much for the effeminate "soy boy" insult.
@@Gaia_Seraphina yep, completely false. men who do not eat animal products on average have higher testosterone. mammalian estrogen is much more affecting. it's just that meat is highly linked to masculinity, which is why 80% of vegans are women (also, women are raised to be more empathetic and concerned about others around them. so women are significantly more likely to not only go vegan, but second hand shop, recycle, reduce plastic use, and other environmental actions)
@@Gaia_Seraphina dairy propaghanda demonising soy and scaring the general public to death. 80% of soy is GM and given to animals. the other 20% is totally fine and has a lot of benefits. Dr Gregor has done some fabulous videos to highlight this.
Thank you for posting this video! I listen to PCRM podcasts as I walk my dogs and have learned so much from Dr. Barnard.
I've been vegan since I got my degree and licence as a Dietitian 8 years ago, but mostly because of moral reasons in regards to animal cruelty and the climate. I'm so happy to have found your chanel about a year back, Mic! This "Side" of the nutrition research rarely reaches us who are done with our studies and have start working. Found out about the Broad study through your chanel as well and I must say it was a turning point for my career! Before then working with obesity was really challenging! I mean, it still is challenging, but now I never feel like it's hopeless. Cheers! And many thanks from Sweden!!
Vegans are usually political. therefore, don't trust what they say. Man has no need for carbs. (but has some utility) What would happen to a vegan if they did not consume any carbs? or pop a pill for the b12.
Doctor mike needs to see this because he advises the Mediterranean diet
Yes please I’ve been waiting for the thermos effect of food research, nutrition facts aren’t really answering my questions😬 great video. Love both of you! Thanks for making videos.
I will try to make it happen sooner than later!
Great video Mic! Thank you for bringing Dr Barnard for an interview! Love it!
I love that you are geeking-out a bit while talking to Barnard. I would be geeking-out SO HARD!!! Neal Barnard is one of my FAVORITE people!!
He is a fantastic speaker and a lovely man. He makes me happy to just listen even if he was talking in another language I don't understand I'd listen.
Hey Mic you really are growing my friend. You been getting some big doctors on your interviews and your questions are very detailed and not being asked in other channels. Keep up the great work!
EDIT: pause at 24:05 bottom left of screen
U have bullseye 😳
Thank you for making this video;I feel updated, empowered.
you're both so wholesome, such an interesting conversation and probably very informative for many people who aren't sure about what's healthy! also 20:57 this part literally made me cry because it's such a spark of hope hearing those experiences from the study group that got the vegan diet first. it's so inspiriating to hear this. again, thank you so much for sharing.
What an excellent discussion. Great to hear those science based observations from a well controlled study. The empathy for the people in the study, nice one.
Thank you so much. Two of my favourite UA-camrs... 😊👍🏼 A very good video to share.
Could you talk about the 'raw vegan' diet v. a vegan diet? Edit: I mean the 2016 trend of 'only raw' vegan diet and others v. to e.g. your own diet?
As I looked through his Instagram(yes I did that) it made me realise that even here in the Nordics people are basically fat nowadays :( Not fat per se but fatter than need be. It's a slippery slope - that ends up in America lol On a positive note - he is hot lol
If u mean raw vegan diet with no cooking of food, no dont do that its super unnecessary
@Focused Studying I know but I would like a video about it😁 I made the mistake(for me) to go raw vegan. I think it was just too much for my system so I shifted to cooked foods and only some raw vegetables/fruit.
@@toms5996 Have you done a search on mic's channel? I seem to remember that this was addressed. Some foods give a better benefit when cooked, and others if not cooked are not good to digest.
Or you good do a search through Nutritionfacts.org. If i didn't view a mic video about this, I must have seen a dr greger vid...
Raw vegan is bad, just stick to the simple vegan diet
Awesome interview Mic. I love gleaming wisdom from fellow vegans like Dr. Barnard and Physician's committee for responsible medicine, yourself at Mic the vegan and all the other reputable loving beings that want well-being and health for all. Thank you. The hot flash portion was hysterical to me.
Awesome video + super interesting study 🙌🏻💚 Would love to see a video on the thermal effect of food 🌱
The vegan group probably needed to keep salt low as well for blood pressure.
I mean, the vegan diet they choose has more fat than the Mediterranean diet. (almost 40% of calories)
That's a huge factor. I'd really like to know how they managed to get to such lvls, because that's hard to do unless you live of fries/potato chips.
As for blood-pressure, I believe it's a blood thinning effect from something in the Mediterranean diet. The actual reason for high blood-pressure needs more time to "heal".
@@Fallenangel_85 most meat substitutes are very high sodium and maybe the ω3s from fish helped a little in the Mediterranean diet.
They probably already did but truth be told that eating too little salt causes high blood pressure because sodium is essential. In fact the most important factor is not to obsess over salt when your kidneys already are experts at filtering sodium given that you are sufficiently hydrated.
@@CharlieFader A low fat vegan diet doesn't have many of those, since they are rarely low fat. And going overboard on salt is very difficult as a vegan. My blood pressure is so low I'm almost a corpse and I definitely don't ration my salt intake.
@@Fallenangel_85 it's true that usually they are both high in fat and sodium, but I'm guessing they chose lower fat versions. These are not always low in sodium. I use plenty of salt and have low pressure too, but I rarely eat meat substitutes and processed junk.
Thanks for the video. Well. I lived and worked in Crete for six months in the early eighties. The food was mainly vegetables and salads. Very healthy. The drawback was that it was almost a tradition to smother food with olive oil. That is why so many Greek people are overweight and for a while I was one of them. Thanks for the video.
My grandma went frequently to Kreta for vacation ( her first visit was 1951 on her honeymoon ).
She said to me, that the people there were once thin and then the population got fatter with time ... cuz their diet changed during the decades.
The studies about the mediterranean diet were made in the 50s and 60s by the way.
Perhaps ironically, oils dont really make you fat, thats mostly a lie that was advertised by the sugar industry during the mid-late 20th century, they knew that obesity and overweight issues arise mainly from overconsumption of simple sugars that the body converts to fats
Oils dont really get stored as fats, the body slowly breaks them down into available calories, this process however takes a lot longer then proteins and sugar simply because oil molecules are so complex and big.
This is the reason that oily food might make you feel fuller faster, because your stomach has literally not yet broken it down and is telling the brain that its full
Something I have not seen you discuss yet. That really needs to be said! Being a Vegan has made washing up the family dishes so easy!! Nothing sticks easy washed off. This is definitely a big perk for the family 👪.
Great video. Thanks again.
I will also add to this, no worries about cross contamination while cleaning or chopping veggies on multiple cutting boards
So true !!!!
Really great interview, Mic! Great questions.
Great stuff, keep going!
Thank you for this very interesting interview! I am curious about the epigenetic changes in the participants of such a study 😉🤔
Thanks Mic, I am doing diet and lifestyle changes to help control my MS and find your videos that dive into the research very helpful!
There was a dude on social media who had MS and claimed that going *paleo* had helped him.
I wanted to search for the best nutrition for people with MS, but there is no general scientific consent on the internet. Only said to avoid inflammatory foods ( like sugar, refined carbs, trans fats, processed meat, alcohol, seed oil ).
And the disease isn't actually progressing in my mother anymore, since she became a pescetarian eating clean.
@@Gaia_Seraphina thanks! I am following the Overcoming MS (OMS) program but without the fish or seafood and am doing very well.
Dr Brooke Goldner does work with patients with autoimmune diseases and has shown good results on a vegan diet with some extra tweaks. Maybe you want check her out?
@@sophie1766 yea, I have read many of her papers and seen interviews with her. I agree with her as well.
This was super interesting! Can you please bring him back on when his new study is public? :)
Great interview, excited for all the new vegan research coming out! It's these kinds of studies that help move the conversation forward
A great study. More of this please! :)
Thanks for sharing Mic. We deserve more crossover trials!
As a vegan from a mediterranean area this is interesting...
I would never give up olive oil or white bread though.
I’m not giving up oil either.
I eat olives stuffed with pimentos, 3 along with my steamed kale because it does have some oil in it but it is a more a whole food, though pickled. I eat other pickle foods like sauerkraut and I am never sick. Been eating this way 10 years so lost weight and feel great. I do eat bread, love sour dough.
EVOO is proven to be health promoting. Check the science from an unbiased doctor and not just a vegan doctor.
ua-cam.com/video/bN6JJZw3m0A/v-deo.html
White bread is junk food, but it’s certainly a staple in the traditional Mediterranean diet, likewise white pasta, white rice, white flour, pastries and doughnuts made with white flour, oil and sugar, wine and liquors, roasted seeds and nuts, lots of fried foods, oil-based sauces, etc.
@ That's right. We soak white bread in olive oil and eat it😂 but we also have a lot of healthy dishes with dark leafy greens, veggies, legumes...we move a lot as well.
Very interesting study! I can't wait to hear more about the women's health study that's coming soon.
As you remove fat from your diet - including oil fat - your insulin resistance diminishes and your body will take glucose into its muscle cells. Excellent!!
Another thing I recommend for women who have terrible cramps during their period is to reduce their sugar intake. For me it's the difference between curling up in a ball crying and going for a walk
Great video. Love how you steadfastly present the facts to address the popular ignorance regarding diet.
Thank you both for that informative, concise interview.
Thank you for this video I learned so much!
I love when the famous vegan doctors come on Mic's channel. You can tell he's really honored to have these guys on and he really deserves it for all of the great quality videos he's made so consistently over the years.
MIC!!!!
If you would still do a thermic effect of food video, I would LOVE to watch that from you!!🤗🤗
Thanks for all that you do in educating and getting the facts out!🤗♥️
Thank you for this!!
Brilliant interview! I love Dr. Barnard! He's my favourite plant based doctor!
Very interesting and informative video. Thanks!
Nice interview. I read a couple of comments here from actual Mediterraneans who said that their grandparents’ diet was different from the Mediterranean diet of today. That would be a cool video, “What My Mediterranean Grandma Ate.” I will be interested to hear about the soybean and hot flash study results.
I agree on menstrual pain. It’s also linked to the amount of fat you consume as well. I went vegan more than 4 years ago for environmental and health issues, as the pain was unbearable every month. I thought I might give it a try because vegan diet is in general healthier than what I was eating, but didn’t expect for the pain to almost completely go away! I’d recommend it for anyone struggling with those issues. Obviously, be patient and do you research beforehand, so you don’t eat just salads and get deficient in many nutrients :)
This was great, Mic!!!!!!
Hello to Dr. Barnard from Fargo, North Dakota, your hometown : )
Those not used to eating lot of vegetables, legumes, whole grains and beans will find them very bland until their tastes adjust. It is especially noticeable when they are not consumed with lots of added fats. For example, sour cream with baked potato and cheese with most everything. So, I suspect they were using lots of added salt to make the dishes more flavorful for them. It also isn't clear how much heavily processed vegan food was being consumed (fake cheese, meats, etc.) as these products are usually loaded up with added sodium. This could explain the difference in the blood pressure data.
Interesting thoughts.
There's definitely way too much salt and/or fat in processed vegan foods - the mock meats, the mock cheeses and other concoctions. Relying on such foods simply replaces one set of problematic foods with a different set with other issues. And those processed vegan foods are not very different from other highly processed / convenience / junk foods.
I found the best thing was to cut out most of the processed foods and fill up on whole plant foods - fruit, vegs, legumes (good old beans), whole grain bread, brown rice, and small amounts of nuts. I include some commercial sauces for flavouring, eg soy sauce, salad dressings, and get rather heavyhanded with herbs and spices, to keep the salt intake down. So a vegan diet certainly doesn't need to be bland.
Taste buds do adjust, and lately I've reduced the sugar I was still adding to my coffee as it started tasting too sweet. I also cut down the salt I was adding to cooked rice and vegs, because it started tasting too salty. I've heard from others who originally found the vegan diet bland, but soon discovered their tastes changing, and they cut down on their salt intake. So perhaps vegans don't see a difference in blood pressure until they have cut down salt to a low enough intake level.
@@citadelofwinds1564 A lot also depends upon your salt sensitivity and cause of your hypertension. It appears mine is more impacted by anxiety and stress so meditation has helped a lot more than salt reduction but some of the cause is likely inherited and I've come to terms with being on meds for the rest of time.
@@dontworrybehappy5139 , There's definitely a lot of factors that can come into play. I found it useful to start with the diet, since that's easiest to control and change. But some people certainly need medication. It's interesting that meditation has made a big difference.
In Barnard we trust!
Also thoroughly enjoyed Yoda's albeit brief but very insightful contribution to the interview 🙌
For some perspective, this may be helpful.
ua-cam.com/video/bN6JJZw3m0A/v-deo.html
@@robertusga I've definitely got time for Gil's also. I'll stick with minimal wholefood fats, but it's a nice video with a nice message. Thank you 😊👍
I got to point something out here. This study is for people trying to lose weight / predisposed to gain weight (endomorphic metabolism). I'm a perpetually skinny ectomorphic (fast metabolism), and a hard gainer, both fat wise & muscle retention wise (body burns fats easily, but also breaks down protein to get energy in the form of glucose). I don't particularly enjoy working out at a gym & prefer hikes & some simple home workouts too. So as a Vegan I personally require some good fat in my diet so I don't look sickly skinny (and I did at one point), and have a healthy amount of padding. So I have olive oil / avocado oil as a staple part of my salad, hummus, veggies. 2tsb gives me 66% of my Vitamin E, and lutein (for eyes & skin), and the good Cholesterol which is essential for the skin to be able to absorb vitamin D. I personally feel like it's good for me being naturally skinny, and my blood work is A+.
I love these interviews.
500 calorie difference?!
That makes me wonder what the heck they told these people to eat on either of those diets. I definitely don't eat 500 calories less on a vegan diet compared to a diet containing some meat, fish and dairy. That's a huge difference.
A few tablespoons of fat, some cheese, and animal products and you've got your 500 calories.
@@robinpetersson3081 You don't magically add all animal products without leaving plant foods if you eat omnivore.
Just as when you go plant based you don't only take animal products away without adding more plant foods.
@@elisenieuwe4649 this, I just eat a lot more volume now lol
I noticed Yoda in the "Hmmm...." just wanted to be the first to point it out. 24:04
I thought I saw a subliminal Yoda! I'm not crazy then. Just too lazy to go back and freeze frame.
lol
Plants are great but i have nut allergies and sensitivities to grain and legumes so it's hard to get protein. Any suggestions??
@@TT-ez3hr Soybeans? Chickpeas? Beans? Green Peas? Nutritional yeast? Spirulina? Chia Seeds? Does quinoa give you trouble? What about lentils? Broccoli, spinach, asparagus, artichokes and brussels sprouts all contain some protein as well. You also probably need less protein than you might imagine.
@@dontworrybehappy5139 thanks for the reply. Yes i have so many sensitivities unfortunately😭
Fun fact: The participants on the vegan diet ate 500 less calories than on their original diet. Participants on the med diet also happen to eat about the same amount of calories. No wonder the vegan group lost more weight! Sometimes it's about calories in, calories out. Losing weight also happens to help improve blood parameters and blood pressure. Of course, a vegan diet can be more helpful in losing weight because of fibre and it being difficult to meet your energy needs but this just makes a vegan diet look better than it actually is.
I'm vegan btw.
Also, I find it a bit suspicious that the authors no where talk about underreporting. It's a bit odd that obese subjects consume less than 2000 kcal/d. It's been shown that overweight and obese participants have a tendency to underreport their food intake in order to appear "better". While the design of this study is really good, the interpretation by the authors has some major flaws.
No, it actually proves the point of a vegan WFPB diet being better even more. We have an obesity epidemic. So being good for achieving and sustaining a heathy weight because it's *easy* isn't a small but a *huge* advantage of the vegan WFBP diet. ;-)
@@sophie1766 The Med group would have to eat the same amount of calories to make it comparable, but they didnt.
@@helenadurst5993 The study design was that everybody in every study group should eat *ad libitum*.
@@sophie1766 I understand but that only means that the way they were instructed to follow the low-fat vegan diet lead to an decrease in calorie intake by 500kcal - which you cant deny lead to their weight loss
Excellent video
When I went through menopause, a sports doctor told me about cold pressed organic flaxseed oil. I started taking one teaspoon per day and gradually worked up to 2 tablespoons a day. Within three weeks or so all my hot flashes stopped, and I didn’t have one for over a year which was as long as I took the flaxseed oil.
Dr. Neal Barnard and Dr. Joel Fuhrman are both 67 but in my opinion they look late mid-to-late 50's. Dr. McDougall is 74 and I think he still looks like he's still in his 60's.
From what I'd seen before in my insufficient researching, triglyceride levels can increase due to weight loss, so potentially the higher triglycerides in the vegan group were due to the weightloss and would decrease to the same or lower level vs the mediterranean diet over a longer study window after weight was in maintenance instead of loss. My triglycerides were 43 omnivore maintaining, 67 omnivore weight loss, 42 vegan maintaining for anecdotal evidence.
A serving of olive oil is one spoonful. So, one blueberry worth of antioxidant each spoonful... That's about a cup of fat to equal a handful of berries
Nice soundbite right? Except the actual evidence based science does not back that up. Even Barnard here says the olive oil may be the reason he sees better blood pressure on Mediterranean versus vegan.
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@@robertusga thanks for the details, um I'm oil free anyway though
@@whoeverofhowevermany totally ok to be oil free.
Love the work done. So glad that there is finally a trial comparing WFPB with no added oil vs Mediterranean diet with olive oil. For some reasons people think that the saturated fats in olive oil won't raise LDL.
Literally in the same time watching the video, Dr. Barnard saying "... instead of fish, have chickpeas.", I'm pouring package of chickpeas in a food processor 😂
I think hummus is made from blended or mashed peas. Don't know about chickpeas though, how much of a difference there is. I haven't yet eaten hummus recently because I eat some other very convenient foods that work for me and I tend to be a creature of habit.
@@RiDankulous , Hummus is traditionally made from chickpeas not peas, and usually includes tahini (sesame seed paste). Chickpeas are a bit higher in fat than most other legumes (beans).
@@citadelofwinds1564 Thanks for the correction. Some day I'll try it. 😀
@@RiDankulous , Flavoured hummus is great. My faves are those with chopped chillis or beetroot. Adding mashed carrots is another way to get the fat level down while adding flavour.
Love Dr. Barnard! He just seems like such a wonderful person 😊 Great video, thank you!
I've read the article yet, but I heard you mention a 500 calorie difference. Was that for the vegans? Do you have any more details about this, such as why the difference? I was thinking it had to do with eating a certain weight of food and of course, sweet potatoes and whole veggie carbs definitely have less calories olive oil for instance - but then Dr. Barnard mentioned no counting macros, so I'm not sure if they were just eating until full, without weighing anything 🤔 Please let me know if you know more about this, and thank you again for the great information 🤓
Great interview
Awesome job Mike!
❤ love this, thank you!
Barnard is living proof why a whole food low fat vegan diet it is the most healthiest diet. Just look at him! Handsome guy!
Thank you for this. My cardiologist recommended the Mediterranean Diet. This has been a valuable resource!
I think cardiologists recommend the Mediterranean Diet because people are more likely to comply with it than a vegan diet.
@@michaeldonnan6767 no. Because it’s healthier. Blood pressure is a much stronger predictor of cardiovascular health than LDL. Any real doctor that sees patients know this.
@@puffthemagicdragon1115 did you watch the video Dumbo
He said both groups showed improvement in the BP
In reality, when most people implement a Mediterranean diet they just tweak their Std. American Diet a little bit. Maybe one more serving of vegetables per week and one fewer serving of red meat per week. They buy a bottle of olive oil and use it now and then. After a few months even those little changes are forgotten and dropped. There is nothing to differentiate it from what most Americans eat, so it doesn’t make much of an improvement in their health. Unless they see a dietitian who gives them a meal plan to follow and who continues working with them for many months, just telling someone to go on a Mediterranean diet doesn’t help much.
In terms of loosing weight on a whole plant based food there is also a third factor, that nobody seems to pay attention to it too much. The third factor is the wholeness of food, for our bodies to transform carbs, proteins and fats attached to fibres, and embedded into a structure, is harder. In other words it becomes less efficient to extract energy from whole food than much "simpler" food, that extra energy loss also contributes into losing weight, that extra energy lost to digest food doesn't go into stored fat, and that's not the thermal effect of food.
I'm originally from south Italy (Sardinia, a blue zone) and our diet is not healthy at all (I mean, healthier than what people eat here in the US). We have a lot of meat (and processed meat too) and fish, and a lot of olive oils :( This diet is very different from what my grandma used to eat, which is probably what made Sardinia gain the title of blue zone in the first place.
I really want to see vegan vs blue zone diets
It’s so tough. I’ve been starting to change my perspective to promote a Mediterranean diet because that’s what they tell us in school (studying nutrition science)- and plant based protein is also highly encouraged too. But they still keep telling us to promote fish and olive oil
Their is soooo much contradiction in the nutritional industry it’s nuts. Remember to follow the money .... fish well even if they promote it, it’s becoming more and more dangerous too eat (and oceans are predicted to be empty by 2050) maybe I would think of alternatives. And olive oil is processed so that one is easy to critic. It’s shit. It’s calorie dense and nutritionally low. And remember oil is really not good for 25% of the population ( people with ApoE4 variants in there genetics). We can get better fats elsewhere. I think the reason people aren’t promoting wfpb is because it’s too hard for people to transit from American standard diet to plant base. We promote what’s easy these days not what’s best.
@@stephanechouinard5867 yeah everything you said is so true. When I am a dietitian I will be very clear with my clients and tell them that the wfpb approach is the best, and give them the option to choose it- even though it is “harder.” I wish nutrition/medical professionals weren’t afraid that clients won’t follow through.
@@tfernn you can lead a horse to water but you can’t make him drink. Just do your best and forget the rest. You know food is medicine so your recommendations are gonna be life altering for some people. Nutritionist are just as important if not more than doctors in my eyes. Go save the world we need people like you. I’m serious
@@stephanechouinard5867 thank you so much 🥺
This was really interesting, there's so much controversy on olive oil and on carbs so I feel like this really helps to sum it up
They did a power analysis and the statisticians were blinded, great study design!!
Would have further loved a preregistration of the statistical analyses and an alpha level correction for multiple testing (I just skimmed the study but I think they did not do that).
Very interesting results nonetheless!
Hey, you sweet little vegan.
Would you mind activating the optional automatic subtitle translation into any language for this video? At least I think you can activate it, as it's available under "subtitles" for some videos while others don't have it.
I'm desperately trying to tell my Dad (German) for years that mediterranean is crap compared to whole food plant based. This could help.
Thanks! Keep it up! :)
Very poor answer on the Triglycerides increase. This is dissapointing ad will just prove to people he is pushing a vegan agenda.
Thanks Mic.
A low-fat diet improved insulin sensitivity? BUT CARBS! (But seriously, why in the hell are doctors still prescribing low-carb diets to diabetics?)
Because it works too. Both work. Probably makes sense to do whole foods plant based without oils.
@@nicorompos1768 Low-carb doesn't fix the problem, though. It just lessens the symptoms.
@@Linkous12 i know
@@Linkous12 Agreed. Millions of Americans are seriously deteriorating as diabetics when there is information it does not have to be that way.
Complex carbs are fine. Refined carbs are the problem. When people just say ‘carbs’ they mistakenly lump them together.
Mic, what do you think the climate is in Italy? I'm Italian and while I'm watching this video my house is covered by snow haha
Amazing video by the way, keep it up
Awesome video
I was just wondering where you have been at 👍👍👍👍
Good work Mic
I am a vegan but I consume lots of olive oil/other vegan fats. lol. perhaps that’s why I’m not as “skinny” as all the other vegans! I don’t really mind, though 🥰 helps me stay warm in the winter!
I love the intro ha great stuff
@@veganlifting9362 stalker
Glad you asked the olive oil question twice! 👍👍
awesome video, as always (:
"They were worried they would have to develop a taste of folk music." Hahahahahaha!!!!
Can you do a video on the toxin content of animal products vs, plants? Pretty please? I have the chart from an old Dr. Greger video but could never find the study. TIA
Hey do you recommend any brands of resveratrol? I just started eating plant based/vegan and am trying to strengthen my heart and any damage from eating animal based.Any supplement or food recommendations will be greatly appreciated! Thank you
grapes, grape juice, blueberries. It is recommended to avoid supplements as much as is prudent as they are isolated concentrated nutrients. The whole foods contain many micro-nutrients which also happen to include resveratrol. They all are likely necessary for the good health effects but not included in the supplement.
Hey, the german vegan youtuber Niko Rittenau just made a video about studies showing that to much B12 can lead to an increased cancer risc, so one shouldn't supplement too much. Maybe that's a topic you're also interested in covering?
Only if you are heavy smoker. People with psoriasis need high dose B12 and folate.
Dr Greger has a video on that, and I don't think it found any cancer risks from B12
Someone would have to be exceeding the recommened amount of a B12 supplement to lead to excess intake. That youtuber's claim seems highly suspect, unless there really was a case of someone taking crazy large doses of supplement on a daily basis.
Vitamin B12 is a water-soluble vitamin, so any excess is literally peed out, and isn't going to accumulate in the body. Only the fat-soluble vitamins accumulate in the body, and again, only if people are taking doses that are way larger than the recommended levels.
There is strong governmental influence in the form of USDA support of animal foods, and also with enormous commercial pressure to sell super-rich unhealthy foods which are addictive. Finally, the biggest factor in my opinion is culture.
The current health issues related to overweight are clearly tolerated by most people and the major negative health effects come long down the road, so the can is kicked down the road by all of them. I did it for the first half of my life.
I think that all studies that compare diets for health reasons should also include how different diets affects the environment, because this affects our health as well. obviously it should be done with some smart scientific method but I think those things should not be overlooked when picking healthiest diets!
You're exactly right. Vegan diets are way way way way more sustainable and this translates to almost no environmental impact from food, clean air, almost no food poisoning ever and because vegan foods are sustainable their prices are more stable and not subject to super crazy spikes in price over supply and demand issues.