3 MISTAKES You're Making on a Plant-Based Diet
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- Опубліковано 18 тра 2024
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In this video, we're diving deep into 3 common plant-based diet mistakes that might be holding you back from reaching your peak health and vitality.
Buckle up, because we're about to supercharge your plant-based nutrition like never before!💧Mistake #1: Missing Out on Marine Omega-3s 🌊
Did you know that omega-3s from marine sources are crucial for optimal brain and heart health? We'll show you the secrets to incorporating these essential fatty acids into your plant-based diet, ensuring you're firing on all cylinders.💪Mistake #2: Protein Power-Up 🌱
Protein is your body's building block, and I'm here to debunk the myth that plant-based diets lack this vital nutrient. Learn exactly how much protein you need so you never worry about your protein intake again. Get ready to unleash your inner plant-based powerhouse!🍏Mistake #3: Spice Up Your Life with Variety! 🌈
Eating the same foods day in and day out can lead to nutritional pitfalls. I'll teach you the importance of adding diversity to your plate, making your plant-based diet not only healthy but also incredibly delicious!Don't forget to hit that subscribe button, ring the notification bell, and share this video with fellow plant-based warriors who are ready to break free from these common plant-based diet problems. Your plant-based success story is waiting to be written. It's time to thrive, not just survive, on your plant-based journey. Let's make it happen together! 🌱💪
🌟 The Plant-Based Success Academy is your ticket to conquering these plant-based diet challenges and more. Join us to access exclusive plant-based content, expert guidance, and a community of like-minded plant-based enthusiasts. Your journey to ultimate health and vitality starts here!
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RESOURCES
The Truth About Plant-Based Omega 3s: • The Truth About Plant-...
The BEST Way to Improve Your Gut Health: • The Game That Improves...
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SOURCES
pubmed.ncbi.nlm.nih.gov/33670...
pubmed.ncbi.nlm.nih.gov/33266...
pubmed.ncbi.nlm.nih.gov/30235...
#WholeFoodPlantBased #PlantBasedDietTips #PlantBasedNutrition #PlantBasedDietMistakes #PlantBasedDietProblems #ThePlantBasedSuccessAcademy #HealthAndWellness #VeganLife #NutritionTips
Been vegan 10 years. Just had my second baby and the nurses were shocked that I wasn’t anemic. No complications with the pregnancy. I had a 9lb 8oz baby. I hate the stereotype of being weak and protein deficient
This is great- thanks! I just started sharing videos on my UA-cam channel about how our family of 4 has maintained a WFPB diet for the past 14 years. Keeping it simple has been key for us
Glad you enjoyed it! And that's awesome! I'll have to give a look 👍🏻
I’m a little bit of a protein skeptic here, in the sense that we obviously need them, but I think that if you eat enough calories you get enough for keeping your lean mass, and all the stuff you need. Christopher Gardner, Valter Luongo, David Sinclair, many nutritionists and aging specialists consider that eating too much protein is actually bad for your longevity, particularly animal derived protein but also just the amino acid leucine. The WHO says 0.8 per kilo is sufficient, we do way more than that as it is here in the US, so I think we are covered. If you’re an athlete and feel that you need more for insurance, sure, but I don’t think that applies to most people.
I don’t mind people wanting to have protein (so long as it’s vegetable), but I think we are emphasizing it too much in the discourse, to the detriment of other things we need and don’t get enough of as a population, like fiber. Eat legumes, you’ll be fine, don’t stress over it. If you eat somewhat of a regular vegan diet, you get your 15% of calories from protein, no matter how you shake it. I’ve used chronometer, I saw it, and I could care less about my protein intake, yet I still managed to get more than enough. Same happens with iron, another nutrient that people somehow think it’s deficient in us. I don’t ever get less than 200% the daily amount.
Thank you so much for the thoughtful comment! I agree that with a well-balanced diet getting enough protein won't be an issue. And if it's plant-based, it tends to be easier to find that sweet spot where you don't overdo it either. That being said, I made sure to include it because in my conversations with viewers, students, etc., many simply aren't getting enough protein. It's definitely surprising when we learn about what many people eat and what gaps there are in their nutrition!
Appreciate your view and your comment!
I used to eat 6! Eggs for my protein! I’m willing to try eating vegan! I actually gave up my love for salmon! Ice cream! I’m actually giving up eggs
@@geno5169 thank you for that! I used to add a fried egg to everything I made, burgers, rice, pasta, you name it. Eggs are the absolute worst for cholesterol, this is common knowledge and no less true for it, but most importantly, male chicks get culled because they don’t produce them, and hens are trapped in cages in unlit factory rooms. Unless it’s from your backyard well attended hen, eggs are a no for me. If I want a frittata or a scramble, Just Egg works just as fine for me, or a tofu scramble.
I thought is was methenine.
@@donwinston you’re right, the theory with leucine is that it activates the mTOR pathway, which is known to contribute to aging, so you’d think that leucine should contribute to aging, but the research isn’t clear that consuming more leucine actually does that. It is more clear in methenine’s case, and in total protein consumption (lower protein diet leads to less aging).
Great video - thank you for sharing such helpful information!!!
Sure thing, thanks for watching!
I’m trying to become more plant based. But I’ll be honest I worry about hitting protein and the excessive carbs even from vegetables. Trying to learn not to fear food
Thanks for sharing. There are so many fad diets and so much demonization of different nutrients, foods, etc. For what it's worth, what we do know is that hitting your protein targets on a plant-based diet can easily be done with tofu, tempeh, seitan, beans, legumes, and whole grains!
When it comes to carbs, the complex carbs that come from vegetables do wonders for our energy and gut health. It's the ultra-refined carbs from candy, soda, junk food, etc. that really is the focus of the foods that we should be avoiding.
I know it's impossible to go super in-depth in a 2 paragraph response lol, but hopefully that provides some peace of mind!
Luckily every single piece of fruit, vegetable, nuts, seeds, legumes, beans, grains & greens has protein. Eat a wide variety of these whole foods, and you are likely getting enough protein. I didn't realize even fruit had protein, until I went vegan.
@LiveLifeLori
I think it's impossible for a vegan to get enough of the amino acids glycine and taurine.
These two are so essential that the body itself produces them in life sustainable amounts from other amino acids.
But enough? Optimal?
Probably not.
A vegan should supplement with a few things.
Omega 3, as the video says.
But even more important, vitamin B12.
It's not easy to be a vegan. You have to know a lot!
@@larsnystrom6698 How would you explain all the vegans walking around the planet and thriving and curing diseases then? lol
You can get all those amino acids from a plant based diet. Just like a meat diet, you can do it wrong and be unhealthy, just like you can as a vegan. So if you care about your health, you can easily google where to get those amino acids from which is seeds, tofu, nuts, and seaweed like nori sheets in veggie sushi, etc.
As for Omega 3, it's much better to get it directly from the source where fish get their omega 3s from: seaweed. Better than getting it recycled through someone else.
The only thing vegans can't get from food is B12 but guess what? The animals you eat are also supplemented as it's a bacteria in our soil and it's impossible for anyone to get. Animals don't make it either, they are supplemented by the farmer.
So again, we get it direct, rather than having it pass through someone else. We just skip the middle man (animal).
I could see doing and being vegan is easier then keto! I know I did keto! It has me afraid of carbs
@@geno5169 Carbs are not our enemies :)
Be careful with high oxalate foods!
What are Oxalates? Oxalates are natural compounds found in vegetables, fruits, nuts, and grains. Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets.
Oxalates are also naturally created in the human body as a waste product.
Oxalate is a substance found in some foods and also produced by the body as a waste product. It leaves the body through the urine. Too much oxalate can cause kidney stones in some people.
Foods high in oxalate include:
Beans.
Beer.
Beets.
Berries.
Chocolate.
Coffee.
Cranberries.
Dark green vegetables, such as spinach.
Nuts.
Oranges.
Rhubarb.
Soft drink (cola).
Soy beans.
Soy drink.
Spinach.
Sweet potatoes.
Tea (black).
Tofu.
Wheat bran.
Great tips! My dietician just had me make the update to include marine omegas
That’s a great step!
I looked for and couldn't find the "free less than 30 minute meal planner" that you mentioned a couple of times in your video.
You can grab it here!
courses.plantbasedteacher.com/30minutemeals
Thanks!
Thanks Peter! I didn't know that about the marine omega 3's, I've been munching on nuts thinking I was good to go - I'll be picking up the supplement next week for sure! I have been keeping a protein forward approach these past 2 weeks where I make sure to get at least 30g of protein per meal. I've been feeling so much better going from 46g up to +90g, so that's something I'm very happy about. Thanks again!
That's so great to hear! Glad these tips are working out for you and you're experiencing the benefits!
There is no RDA for omega-3 fats for a reason. There are at least a billion people on earth who have never eaten a fish in their life. They are not unhealthy because of it.
Protein doesn’t help with health in elderly
But healthy diet and exercise does.
There is no protein deficiency but greens deficiency, vegetable deficiency, good quality carbohydrate deficiency, calorie deficiency too… protein comes from natural food - point.
I agree that we can definitely benefit from incorporating more whole foods into our nutrition. Super important throughout our lives. Thank you for your thoughtful comment!
Sarcopenia is a real and fairly common condition in the elderly - the protein sources are very important in that age bracket
2014 Japan study title: Animal protein intake is associated with higher-level functional capacity in elderly adults: the Ohasama study. "Higher protein, particularly animal protein, was associated with lower risk of decline in higher-level functional capacity in older men. Animal protein intake may be a modifiable indicator for early detection and prevention of higher-level functional decline in elderly adults."
@@StanDupp6371 a more recent Japanese study from 2019 titled "Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality in a Japanese Cohort"
Concluded : We found that plant protein intake was associated with lower risk of all-cause and CVD-related mortality. Furthermore, replacement of red or processed meat protein with plant protein was associated with a decreased risk of total, cancer-related, and CVD-related mortality. Our study suggests that encouraging diets with higher plant-based protein intake may contribute to long-term health and longevity.
Did you read the study you referenced? Seems pretty vague. They just polled people on their reported opinions. Total Calories were not balanced or accounted .. they were simply divided into quartiles based on total protein type consumed, and results based on the questionnaire
@@nolow_life It doesn't contradict your study as Japan already knows and does consume plant protein but the Ohasama study was based more towards the elderly people and noticed the ones that kept adequate animal protein did better. They used the word high animal protein because it was higher than the ones who had lower so the right word would be adequate but to the 13 Japanese Ph.D scientists they used the word higher animal protein because it seemed higher than the ones who did not get enough for their elderly age.
I needed this kind of Help for me to get started plant based!! I go out to restaurants with my wife! I need all the help ! I love blueberries everyday! In my oatmeal?chia seeds other day I’ll eat bran cereal !
I’am new going to eat plant based ! I was eating eggs’ salmon for years! This is so new for me
Protein is something I am constantly conscious of as someone living with kidney damage. If you cannot exercise out excess protein, your kidneys have to remove it. If your kidneys cannot remove it, that protein just turns to fat- or it builds up in your blood and makes you very sick. If you consistently force your kidneys to filter out huge amounts of protein you are causing that damage. Granted, that will take years of abuse, but still I never seem to hear the necessary emphasize on the intense amount of exercise needed to counter these huge recommendations of protein intake in order to protect yourself from organ damage. Trust me you do not want that.
Great video 👌
I'm new hier😊
Thank You 🙏❤️🤗
New to your channel, love all the great content ❤ Btw do you eat fish or are you 100 percent plant based?
Nutritionists talk about eating animals as if animals were food. They are not. It’s time to stop trying to please the audience and talk about these sentient beings as someone, not something. We can’t continue to ignore the immense suffering imposed on animals, unnecessarily.
Excellent point, thank you for sharing.
Indigenous also see plants as someone. We all eat someone.
@@helenahandkart1857
What is the value of a belief? People of Deshmoke believe that rats are reincarnation of their ancestors. There myths and beliefs all over the world.
If you really want to know the difference between a head of lettuce and the head of a cow, sit right in between the two with a sharp knife and sort it out.
Rubber Soul! Such a classic ❤
Absolutely! One of my favorites. Thanks for noticing 👍🏻
Is there any research on long-chain omega-3 that shows a clinical health benefit and has not been contradicted by similar or higher quality research?
Great question! And also pretty extensive. I'll link to an Omega-3 Fact Sheet Overview that I came across during my coursework that links to a bunch of different studies that you can take a look at for reference. It's very nuanced and identifies areas of confidence and areas where more research is needed (which, to be honest, is a lot of nutrition science). I think this will help to answer your question. I hope you find it to be a helpful resource!
ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h10
I have walnuts’ chia seeds! !
Don’t agree on marine omega 3s . The ratio of omega 3 to 6 is critical.. All food contains protein and if you eat enough calories from healthy plant based food you will get enough protein. To prevent frailty you need to exercise . Protein doesn’t prevent frailty. I do agree on a variety
Great video! Love the insight. Can you play the ukelele
Two chords poorly at an open mic
Wow, I didn't know there was a difference in the Omega 3's? I used to take a Fish Omega 3, then switched to a vegan Omega 3.... but didn't know if it was a "Marine" type like you mention? So mine now is from Sports Research. Vegan Omega 3 Algae Oil. 770 mg/serving. It has 630 mg DHA + EPA. Would this qualify as a good one?
I'm traveling at the moment but based on daily recommendations recommending at least 250mg per day I'd say it's a good dose!
@@theplantbasedteacher .... ok, maybe I'm getting too much then? Hope you have a great trip! Gabby went with you?
@@eydiegarcelon8889 I definitely wouldn't say too much! There is some new research suggesting up to 1g per day so I'd say you're definitely in a healthy range.
And thank you it's been a blast!
What do you think about Dr Brooke Goldners protocol? I did blended 1LB spinach and 1/2c flax seeds for a few months but otherwise ate SAD. Definitely a good habit but I didn't do the full protocol. Supposedly you can do 2LB cruciferous and 1c flax seeds blended and eat nothing else. This may be easier for me to follow. We shall see when I get ready to do it again
If marine Omega 3 comes from algae, can't we eat algae instead of taking a supplement? Or is it only found in algae that's inedible to humans?
Nori and Kelp contain omega-3s but in less concentrated doses, which is why for many people who choose not to eat seafood (due to sustainability, environmental toxins, ethical concerns, avoiding certain nutrients, etc.) algae oil/seaweed oil are more concentrated doses that more accurately mimic the amount in seafood!
I just found your. Channel! I need all the help getting started
.8g of protein per 1kg of weight unless you are training. Too much protein has health problems too.
You beat me to it. So many think the more the merrier. There’s lots of evidence to suggest too much of two amino acids in particular are associated with decreased mortality. People should be intentional with protein why and use Cronometer to figure out how much they are consuming.
More research is needed, however there is evidence that the threshold for those negative effects would need to be at least 2.5-3g/kg/day, way above the 1.2 recommendation and not something the average person would need to worry about. Whereas there is stronger evidence of issues with lower intake in the average person (link in description).
Some extra sources for further investigation:
pubmed.ncbi.nlm.nih.gov/27807480/
pubmed.ncbi.nlm.nih.gov/26797090/
@MichaelToub honestly too much of anything can have a negative effect even if it's the healthiest thing on the planet. Eating a variety of plants, nuts,seeds and healthy natural fats is the way to go. Eat when ur hungry and stop when ur full. 😋
Those articles from pudmed are between 4 and 8 years old. There has been more research done since then. Please update your research. My husband has MS and does so much better on a lower protein diet. Thank you.
Thanks for commenting! Certain health conditions absolutely impact dietary recommendations, which would fall in the realm of an MD, so I'm not arguing your point about your husband (I hope he's doing well, by the way). That being said, current guidelines are still accepted of 1.2-2.2g/kg/bodyweight for most people. That's a big range so the individual can see where it fits for them.
In terms of more recent studies, this gives a great overview of the topic with lots of sources to reference in the footnotes! examine.com/guides/protein-intake/
Thanks again for watching and for your thoughtful comment!
Hello :] Thank you for making a nice explained video!
I guess it's mostly a problem within the raw vegan movement, to get a sufficient amount of protein...?
I don´t have that problem xD I love legumes! But it can be too many as well, so yes, variety in diet is important!
If you are able to grow your own food, it's like printing your own money - it's the best, I can recommend! - even if it's "just" herbs or small plants in your windowpane/balcony, it's pretty nice ^^
Thank you for the tips! Nori can help but algae just has higher concentrations!
Thank you I need to add variety in my diet. Blueberries walnuts and flaxseed for breakfast cashew milk frothed w cacao in my hot beverage has been my go to. Lots of greens and veggies beans tofu and seeds. But I limit grains No refined sugar. Or alcohol. We all need to drink more water. I ordered Nordic algae on Amazon. Thanks
I have been plant based for about five years now and have never heard of this marine omega 3. Would I have find it in pill form or can it be from seaweed form? Will increasing the amount of the plant proteins help bring up my protein level where it is supposed to be ? Also having problems with my red blood cell and white blood cell counts being way below from where they are supposed to be. I am completely plant based because any kind of animal, poultry, and fish product causes pain. I prefer to live without that kind of pain. Also have a large hiatal hernia that causes me to not be able to eat much in a sitting. Have to have several small meals through the day. I prefer to do some batch cooking so that I can put most in the freezer for later consumption, and also so I'm not cooking all the time. I usually do this with several different dishes so that there is some variety along with a little bit of cooking occasionally between the batch cooking. Can't do much batch cooking now because my son also likes my food and he isn't plant based. So now I cook slightly smaller portions and prep larger servings for him and smaller servings for me. At least we both like variety.
Thanks for sharing! The most effective form of marine omegas would be a high concentration DHA/EPA supplement from algae. Especially if levels are low. And yes increasing the amount of tofu, tempeh, seitan, beans, and/or lentils in your diet will definitely help get those protein levels up!
Now to just find the algae supplements. Where I live, if possible. I have recently moved from Virginia to Oklahoma and Oklahoma seems to be "dry" concerning a lot of the plant based items I was used to be able to find in Virginia. If I can't find things at a local store, I will have to go online. Many places are not as willing to special order anything if it is just for one person. Thank you for helping me understand my diet better. even at my age, 70, I have a lot to learn. :)@@theplantbasedteacher
Are there any marine, omega-3 algae, supplements that you would suggest, or maybe that you’ve tried out that you feel better than others
Nordic Naturals!
Oh no not the protein deficiency again eat all your plant based food get all you need withever from legumes and other vegetable matter never met anyone with a protein deficiency.On the third one I agree a variety is the secret to good over health that is number one and fiber.
Thanks for commenting! I agree that #3 is most important. Get that and it pretty much takes care of everything ☺
@tomdee6819
Oh, you have met several people with protein deficency daily.
It shows up in the frailty you think is normal with aging.
For example, to little glycine to allow your body to produce its own collagen.
That shows up in skin problems, weak tendons, and bones.
Have you seen those?
That's just one example.
Omega-3 research is *very* mixed, especially when it comes to supplements. There's research showing it is important for brain function. There's research (and a lot of it) showing it has no impact whatsoever. And there's (more recent) research showing that anything below 900 mg of EPA doesn't even reach the brain, but does make the blood markers look like you have plenty of Omega-3
All important points to share! Like many areas of nutrition, research is still evolving. Lots of people on plant-based diets completely neglect this area, so I wanted to bring it to attention!
Thanks for watching and commenting...appreciate you!
@@theplantbasedteacherBetter safe than sorry, sure. But, as you said, it's worthwhile pointing out that at least for now you'd be doing it out of caution and not because there's a definitive scientific consensus on the matter
I eat mussels and oysters for Omega 3
Your guide includes suggesting rhubarb as a leafy green. Rhubarb leaves are toxic. Also couscous isn’t a wholegrain unless you specify whole-wheat couscous.
Thank you for pointing that mistake out I will fix that immediately! Idk why that's on there lol my mistake
If a fish is like a capsule for algae.
Then a cow is a capsule for green vegetables.
The carnivore Philosophy!
Haha! I used the analogy as an attempt to explain that many people don't eat seafood for a variety of reasons, and that this is a way to get a helpful nutrient without leading to deficiencies in their diet or feeling like they *have* to consume seafood in order to experience the benefits ☺ Sometimes my analogies don't always land...can't be perfect!
Thanks for watching and commenting 👍🏻
At the 6'51" point of the video you say, "In terms or randomized control trials looking at the differences between animal-based and plant-based protein it's essentially a wash." Not sure what you are referring to being a wash. Based on what I have read in those trials, from a health point of view, plant-based is far superior with regards to keeping under control the inflammation, cholesterol, blood sugar levels (insulin sensitivity) etc. that are responsible for the chronic diseases that are our main killers; including cancer, diabetes, heart disease, strokes, etc. Also gut and brain protective, including lowering the incidences of anxiety and depression, which are major problems nowadays. To me the comparison seems very far from a wash, but again I wasn't sure what aspect of the trials you were referring to.
Hemp has 8 essential amino acids. Quinoa has the essential amino acids.
🍳🥩
Sorry but there too many plant-based physicians such as Dr McDougall and Dr Bernard that would disagree with you on protein.
This is true, however it certainly isn't consensus in the nutrition world and much more work needs to be done. One of the issues we see with the low-protein hypothesis is that many of these studies were not performed on humans or over long-periods of times, and is often at odds with population observations.
If you'd like to do a deep dive on this there's a great, nuanced, in-depth conversation between Joel Fuhrman and Simon Hill where they really get into the weeds on this. I'd highly recommend a listen:
ua-cam.com/video/Ok0YIAeGevo/v-deo.html
Thanks for watching!
Jesus gave us fish to eat... He gave out fish and bread?
You don’t grow from protein you grow from
Carbs!Please educate properly
The biggest mistake you’re making as a plant based diet is eating a plant based diet