High TRIGLYCERIDES on a Plant Based diet? | The SOLUTION!
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- Опубліковано 26 вер 2024
- Elevated Triglycerides on a plant-based diet. 8 tips to lower Triglycerides AND cholesterol on high carb diets. The solution for High Triglycerides on a plant-based diet.
High Triglycerides on a plant-based diet? Triglycerides are a type of fat carried in our bloodstream. high Triglycerides are associated with cardiovascular risk.
Seeing Triglycerides go up leaves people concerned
Some ppl say keep your cholesterol low, even if ur Triglycerides go up
Others say fix your Triglycerides. Cut the carbs, Triglycerides will drop, ignore cholesterol. focus on the Triglycerides
So we gotta pick! Cholesterol or Triglycerides…
we can have great Cholesterol AND great Triglycerides at the same time.
Scientists tested 3 diets, one higher in carbs, one in protein and another in fat. all diets were reduced in saturated fat, cholesterol, and sodium, and rich in fruits, vegetables, fiber, potassium"
can you optimize Cholesterol AND triglycerides, by playing with nutrients?
All diets lowered serum cholesterol. expected from low saturated fat. But effect on Triglycerides was very different. protein and fat diets lowered Triglycerides, carbohyrate diet didn’t
So this means carbs are poison? No, all diets were high in carbohydrate. very high carbohydrate can raise Triglycerides but it depends on context, e.g. type of carbs
Some ppl always have great Triglycerides. But for those who see Triglycerides go up, this gives us options. we can lower BOTH cholesterol and Triglycerides
LDL-cholesterol and Triglycerides are estimates of apoB (root of cardiovascular risk)
type of fat: fat diet favored unsaturated fat, specifically monounsaturated. olive oil, nuts, avocados. they kept cholesterol low.
carb diet = 58% of calories from carbs, others = 48. we don’t necessarily need to go super low fat or low carb. people message me complaining about low fat and low carb
Ok lets look at actual foods to lower Triglycerides AND cholesterol
(1)weight loss lowers Triglycerides
(2) dietary: refined carbohydrates. White pasta, white bread, artificial breakfast cereal, sweets, soda
if your Triglycerides are too high, try replacing refined grains with whole grains
chia helps lower Triglycerides
study showed both protein and fat lower Triglycerides. some may be fine with higher carb and not have high Triglycerides.
drinks that can spike your Triglycerides: sweetened tea, coffee drinks with a lot of sweet additives
(3) people don’t associate with high Triglycerides: alcohol. It can have a powerful Triglyceride-raising effect
if you don’t eat any processed food and still have high Triglycerides: Natural sugars can raise Triglycerides in some people if eaten in large amount.
(4) dried fruit in large quantities can raise Triglycerides
Triglycerides still high?
(5) replace 10-20% of whole grains (quinoa, corn etc) with avocado
(6) starchy vegetables.
Triglycerides on plant-based diets. if you eat animal foods and your Triglycerides are high the principle is the same!
(7) in some people, fruit in high amounts can bump Triglycerides. if you’ve optimized everything else and Triglycerides are still high...
some fruits easier on the Triglycerides
so we can get great cholesterol and Triglycerides. Replacing carbs with saturated fat lowers Triglycerides but raises LDL-cholesterol. replacing carbs with monounsaturated fat lowered both Triglycerides and LDL-cholesterol. replacing carbs with polyunsaturated fats actually worked even better for cholesterol
get double whammy LDL-cholesterol AND Triglycerides!
more info on cholesterol and Triglycerides
Connect with me:
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Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
Even if this gets 10 million views, it will still be underrated.
The most useful comment was about how you don't need massive swings in diet - just a small 10 percentage point difference in food types can make a big difference and that's what people need to hear.
~ Yes indeed very interesting. The weight loss information was new to me. 👍
Depends how "massive" we need to change your diet, of course, by what our intake was before.
And as important, what is the damage we ALREADY did, that could shorten our lives and or make our life needlessly difficult.
Not everyone is the same on that.
People need to hear the FACTS .
Those of us who stupidly ate fried chicken, lots of sausage pizza, lots of cheese, etc, a 10% change is a joke.
Plus, going very low fat (no oils, even fasting) can help.
We are all different -- the point is TEST -- TEST do not guess. And get a good doctor who understands the changes going on in nutrition and testing now.
How much damage have we already done to our brain -- our kidneys, our liver, our gut? We need to know that -- not guess.
Do not use wishful thinking. We can now get lipid test often, and can learn exactly what our vascular system is doing, including carotids, kidneys, heart and brain supply of oxygen.
Trust your new "diet" is okay -- but verify. With tests. Repeated, regular tests.
wtf 9k views on this? This is absolute gold. I'm so sick and tired of narratives that point to singular nutrients as evil and the cause of everything bad. I love the emphasis on balance and the idea to tweak things to optimize in only modest ways rather than branding something as taboo. Shifting macros in some direction by ~10% makes total sense to find personal set points.
My triglycerides went from around 200 to around 80 mg/dL when I went vegan 9 years ago. happened fast. Seemed to be connected to pasta and bread and beer. Dropped them as well as fruit juice and sugar in my coffee. Went to brown rice and beans and losts of vegetables and some fruit and nuts. TG is an underated and importatnt marker. Another consequence,HDL went from mid 30s to about 50 mg/dL.
Your post inspired me as my triglycerides were 220 five weeks ago on much pasta bread and beer. I switched to whole food plant based and fingers crossed it comes down at next weeks redraw. Thanks
@@justagirl2736 good luck! please report back.
When I was on a whole food (raw, no grains) vegan diet, my HDL/trigs were 55/60, which wasn’t too bad. Changing to meat/egg-based with greens improved them to 78/45.
@@altosackyeah but ur cholesterol is through the roof…. Happened to me.
I am one of those "I don't ever comment on videos" people
But this video was absolutely amazing, super informative and entertaining to watch 😍 I am so glad I found your channel!
thanks!! and welcome :)
~ This is one of the best 👌
This doctor gives me energy and cured my anxiety just watching him. Cool.
best compliment i've heard in a while :)
literally same
Yes, he’s the coolest most down to earth and at the same time actually the most correctly-scientific altogether. Plus so many positive vibes!!!
Hey Dr. Gill thank you for being a reasonable voice in crazy times. Quick question, can you live on meat and green vegetables, especially if your eating a wide variety, broccoli, asparagus, kale, Brussel sprouts, green beans, bok choy, all of these regularly with some shrimp and wild salmon?
Really excellent video that cuts right through the noise. I think a lot of the plant based community is afraid to admit that a slight reduction in carbs (including even the almighty whole grains) can benefit triglyceride levels, among other markers, if replaced with healthy fat sources. Really appreciate you highlighting this research for everyone to be aware of.
So true. That's why I prefer Dr. Fuhrman to Dr. McDougall.
I have ridiculously low triglycerides levels (50-60) and eat at least 70% of my calories in carbs. Just got to move your butt.
@@donwinston That is a good point, would be cool to investigate the relative importances of exercise (amount and type), alcohol intake, and body fat, in addition to just one's macronutrient ratio. I suspect you're right, that ultimately the macronutrient ratio may not dominate with respect to the other factors...
@@donwinston sure if we all have your genetics, alas we don’t. Some people do better high carb diet, some less carbs. Obviously exercise and form if carbs matter.
@@Scottlp2 A little less carbs is fine. But that is not what low carb zealots are pushing. They are twits. almost EERYTHING they say is rubbish.
Literally the best diet video I've ever seen, love the focus on portions of various food groups in the plate and food swaps
It’s official. You’re my new favorite person on the internets.
Thanks so much. I went WFPB and trigs 340. I have alcohol twice a YEAR, one drink, I don’t even like it. I had cut out ALL refined sugar and sweetener for two MONTHS before my blood test. I was making banana cookies with a little bit of dates in them. I was eating an apple for dessert dipped in cocoa. I make my own walnut dressing sweetened with dates. I ate potato,pease, tofu, soy milk. My totoal cholesterol went up one point. The morning of my blood draw my BMI was 24.0. I was so angry about my tryglycerides. I emailed my doctor. No prescription fish oil but encouraged to get krill or fish oil. I ordered krill after watching Dr. Rhonda Patrick. Thanks to you I will tweak my diet. I was wondering how I could fix this without doing an Atkins style diet. I see your tweaks. Thanks for give g me my hope back.
Love watching this Dr, who crystallises how to lower your lipids. Wish he was my Doctor.
I went to a plant based diet 7 yrs. ago. In that time my TriG levels have gone from outstanding to good. Thanks for the tips I will try a few of them and see if there are any changes for the better.
please never stop making videos!!!
On keto diets it is said that around 1/3 of the people with see no change in cholesterol, 1/3 will see a drop and 1/3 will see it increase. All will see low triglycerides.
This is brilliant in its clarity and simplicity in figuring out individual tolerance of macronutrient composition especially carbs… Thank you!
I personally love the message because it is simple to understand
I eat fish/white meat with veggies. It’s what make me feel good, and my blood work is good.
Ahhhhh, another fantastic video. I need this type of info. I’m 45 and in phenomenal shape as far as strength and endurance go. Ive read so much about trigs and *couldn’t* tell you anything about them but this video has given me such a better understanding. I don’t eat meat and at times I’ve had high ldls and trigs. I’m going to make some of the adjustments. Thanks!
thrilled to hear!!!
High LDL is only from long chain sat fats and cholesterol you've consumed. You said meat so I assume you eat dairy and eggs as well as oils. These are the problem. 50-70mg/dL is the optimal cholesterol level to avoid CVD and this is only done by consuming
@@80slimshadys
"Conclusions: Our updated review of studies published since 2016 confirms that, overall, high levels of LDL-C are NOT associated with reduced lifespan. These findings are inconsistent with the consensus that high lifetime LDL levels promotes premature mortality. The widespread promotion of LDL-C reduction is not only unjustified, it may even worsen the health of the elderly because LDL-C contributes to immune functioning, including the elimination of harmful pathogens."
The above is from a document titled, "The LDL Paradox: Higher LDL-Cholesterol is Associated with Greater Longevity"
@@njsongwriterSTUDY LIMITATIONS - "This is a systematic review of cohort studies where LDL-C
has been analyzed as a risk factor for all-cause and/or cardio-
vascular mortality.
▪ Studies may not have been included here in which there
was an evaluation of LDL-C as a risk factor for mortality but it
was not mentioned in the title or in the abstract.
▪ Studies may not have been included here because we have
only searched PubMed and only included papers in English."
Great, not only was it flawed, it was flawed. They searched on one site, only looked at one language, and didn't include studies with people that had elevated LDL which was a risk factor when the aim of the study was to find out whether elevated LDL was a risk factor. I'll take the consensus thx, it's much more robust and thorough.
I want to live in what ever environment gave Dr. Carvalho his personality. Where I gotta go?
Great video! So funny and informative.
Great stuff. I've been eating plant based only for ten years now and both cholesterol and triglycerides are better than ideal. I eat mostly whole foods/whole grain, except for a bit of wine and dark chocolate once in a while. No refined food products but I eat plenty of fruits and complex carbs. My blood panel, including blood sugar and B vitamins level are very good as well. It works for me but we are all built differently so others may have different nutritional requirements.
I love the work, the message, the personality,
I hope more people find these videos and I am personally grateful that these showed up in my recommended
Comment to help the algorithm reach more people!
6:29 Thanks. That's the answer I was looking for. I made some changes in how I was eating by cutting out a lot of sugar and my triglycerides came down and I was able to get off of finofibrate. I also ate a can of sardines which is a good source of fatty 3 acids nearly every day. I stopped eating them on a regular basis and started eating dried dates, raisins, prunes, and dried figs and my triglycerides went back up to 300 and some. I've cut out the dried fruit which I love and hope that will take care of the problem. I was also eating walnuts nearly every day and stopped doing that on a regular basis. I'm going to start eating them again.
Great video! Thanks!
Very valuable explanation! Thank you!
Love this channel. Nutrition made simple!! 😍 thanks for taking out the complexity and giving it to us directly!
Some people like to speak technical to sound smart lol.
~ One of the best videos all about blood fats. Explained a lot ! Had to watch again. Thanks Doc 👌
Another great video !!! Would love to see you take a harder line on some issues. Some people need a little push. For example a friend who "was" on a 100% vegetarian diet finally discovered is was trashing his free test levels. Another friend who went 100% keto and then switched to carnivore also discovered that it was great on paper for the first year, but long term his body needed veggies. People need to get their blood tested, tissue samples (as blood serum levels is only an estimate / rough indicator of what is really happening), and with some, they need DNA testing or calcium scans or other higher level tests. Too many people "pick" keto, vegan, carnivore based on their "guess" or "likes" or so on, but do not actually select based on their Age, Race, location, background, present blood testing, DNA, and all the 198 factors that should be reviewed before taking a hard stance on what they "think" is best. People need to select based on factual evidence based testing
Your vegetarian friend should know that vegetarians in general don't have testosterone problems and meat is not associated with increasing testosterone.
The more effective way to raise testosterone if thats a problem is through resistance training.
@@WinterGK Keeping in mind Free test and Total test very different and result from different actions. They are not always connected. Quality Sleep, reduce stress, human interaction / relations, micronutrients all very critical to total test levels. Yes, then proper resistance training. Too much training can also be detrimental. If there is a lack of sleep, fasting, lack of hydration and overtraining, things really go down hill. Obviously each person slightly different. As always, all things case by case, person by person (age, race, activity levels, sleep patterns, lifestyle, goals, past health history and present health status)
I have to laugh every time I watch one of your videos. If you ever get bored being a scientist, try comedy. 😊
But thanks for the science on this topic. Much appreciated.
Was thinking the same thing ☺👍
I think a lot may be low EPA in the diet. I am testing this out and large volumes of food. I have high triglycerides and I eat like a bodybuilder. I almost never eat omega three rich foods. Starting to take DHA, EPA supplement to see if that solves the problem. Too many omega 6 foods causes issues converting ALA to DHA and EPA. I eat fairly low fat but more high carb. Not refined. Was eating a lot of raisins with my oat meal and switched to 4 dates since it is lower glycemic. Dumped the whole grain bread for ezekiel low glycemic bread. Eat beans and lentils regularly. I was pretty inactive in 2020 but my eating had not changed. So making the new refinements and we will see. My girlfriend eats far worse than I do, has excellent cholesterol and triglycerides and does not workout. Genetics does play a huge role but tweaking diet and exercise can be a solution.
So, did it pan out?
Doc, love that you summarize the content in the description notes!!!
Ty
On the advice of some other nutrition experts on UA-cam, I used to drink a tablespoon of olive oil with lime juice every morning because it was supposed to lower my LDL and raise my HDL. Well, that theory went out the window fast when my total cholesterol, LDL and HDL all went up to 212, 157 and 34 respectively. At least my triglycerides are within the normal range at 106. As a vegetarian, I have decided to cut out all forms of saturated fat. I know you recommend eating nuts as part of our daily diet, but I'll have to live without them as they also contain a significant amount of saturated fat. I have come to the conclusion that all forms of saturated fat are bad, at least for me.
generally nuts tend to improve lipids but if you see better lipids without them (same for oil), I don't see a problem, go with that
I've been in forums for low-fat WFPB diets for over three years now and there is a fairly common thing that seems to happen for some people when starting these diets - their LDL and TC go way down usually, but for some their Triglycerides go up a bunch. These are folks who are also limiting fruit intake to 3 pieces per day, generally staying away from dried fruit, alcohol, and at least caffeinted coffee. They are also limiting or eliminating avocado, nuts, and most seeds (other than chia and flaxseed). I've heard an explanation on these groups about the reason for trigylcerides going up, but I've never seen this discussed outside these groups. The "story" goes that when some people go on these diets, they lose fat, and that fat, in the form of triglycerides, gets freed from fat cells and enters the blood to be utilized as energy, and until at least most of that fat has been depleted, the levels of triglycerides in the blood will be elevated. I'm wondering if there is any basis for this, or if it's just a hypothesis that has no real backing in terms of what we actually know from studies, etc.
I've heard this too! Any truth to this?
I would like to know this as I'm dealing with it right now and I've only been eating this way for about 7-10 days but my blood work as of yesterday showed high trig.
I guess that those people with high TG and starting a WFPB diet are still metabolically sick. The high TG level is a reflection of that. As someone on keto, doing daily IF and prolonged fasts every 3 months. I have very low TG, I live on fat alone when I fast. So, I don't think high TG are a sign of the body burning fat.
Here's a video about this: ua-cam.com/video/Px7ER9lZWs4/v-deo.html
@Jen-yx5mz it might have something to do with glucose metabolism, as I've always thought that sugar/carbs had some kind of relationship with triglycerides, but this is a total guess. It would be interesting to ask an expert about this, a lipidoligist like Dr. Thomas Dayspring.
Found your channel today & love it! Keep going! 😇
I don't think you're actually talking to anyone every time you finish the video lmao
Top notch video.
I'm one of those weird people who can eat anything and still have low triglycerides. When I was low-carbing, my LDL skyrocketed, but when I was eating that, or a SAD diet or my current WFPB diet, my triglycerides doesn't budge. The highest it's every gotten to is 82. Don't hate me. It's just one thing I don't have to worry about, I still got heart disease despite this...
Oddly enough last year I was eating a lot of fresh and dried fruit and got my numbers checked. My Triglycerides didn't move, but my LDL went up! So I ditched the dried fruit and only ate 1.5 cups of berries per day for four months and my LDL went right back down. Triglycerides did nothing. Weird, huh?
@@dvdmon interesting! did you ever get apoB measured during those ups and downs? just curious
@@NutritionMadeSimple I only ever got it measured this most recent time, it seems to be test that isn't commonly done. This last time (February) it was 51 mg/dL, which according to the lab is in the optimal zone?
Levi Wallach, you have Heart disease despite being on a WFPB-diet?
@@LeanAndMean44 no, I developed it before going on a WFPB diet. I was low carb for 13 years, then developed crippling angina that I had to get a stent for. Switched to Mediterranean diet for a few years, then finally to WFPB, which I've been for almost 4 years now.
I had the same problem after 03 month on keto omad
My meal hug varied salade with 04 spoons of olive oil + grass meat beef + nuts and seeds
I dropped it from 9.1 g/l to 1.5 in 02 weeks by changing only grass beef meat to fish and some days to ploutry and 02 ×30 minutes workout per a week
Great info- as usual!
Great 👍🏻 thanks Dr
Thanks for explaining how to make minor adjustments to get the results.
WTH! I'm plant based for a year. I got tested with 420 Triglycerides ! Low fat!
Many vegans or “plant based” are eating high sugar and high carbs which is smashing their TRIGs out the park. Whole food is different from just plant based or vegan.
Exactly. I'm lowering it back.
@@greendsnow how’s it going ??
@@raff23able I quitted plant based 8 months ago. I was on a regular home cooked diet. It's gone down to around 240 two months ago.
Last month I started a new diet. I'm now on a low carb diet (20%ish of all calories a day) and intermittent fasting with one (rarely) or two meals a day. I eat eggs as the last thing that day and I don't touch ANY grains. I drink a tablespoon of apple cider vinegar after carbs and the carbs are usually the final thing that goes in my stomach (if ever) so I can lower the insulin response.
I've lost around 10 kg or 22 pounds.
I walk calmly 5-6 thousand steps before I dine (150 calories). I still have belly fat. It needs to go.... I'm working on it. I won't start the gym because I triggers carb eating.
How're you doing? :D
@@greendsnow waiting to have lipid profile. But I’m already a good weight and very active. But was recently diagnosed with moderate coronary disease. Had high ish ldl and high triglycerides. I’ve been WFPB for a few months I’m also on a statin to stabilise plaque. Full lipid panel in three weeks. Gonna stop nuts as I think I’m over doing them but keep some fish and some chicken once a week or less. And see where that gets me. Wish me luck.
Thanks for these really informative and funny videos.
Could you please cover the French paradox and studies which found unprocessed meat does not raise all cause mortality?
Those are the main things making me doubt restricting meat. I think debunking/putting them in perspective would also help convince the Paleo/Rogan's out there.
I also found that Japan consumes the most eggs and Nordic countries consume the most dairy and have impressive life expectancies somehow
@@CursedKitten1 my parents are from Japan and my grand parents are nearly 90, still climb mountains and stuff, but have been on meds for their high cholesterol, high blood pressure, and diabetics (my grandpa) for several decades. I think most Japanese people over 50s are on some meds. Japan has great medical systems and that's the real secret of Longevity.
@@reik3636 I never thought of it like that. Even in Japan people have problems with high blood pressure. I don't know why I assumed differently. Do they eat plant based and have fish regularly? Maybe accepting medicine is also necessary.
There's plenty of better reasons to ditch meat, like zoonotic disease risk, environmental concerns and most importantly animal rights.
I love this channel!
Really enjoy your content and presentation, hey, it's win, win! (sorry couldn't resist)
Just an observation, but I find most vegans with high trigs go heavy on the smoothies and juicing.
How do I know what my triglyceride level is?
@@adorable3817 a blood test is the only way that I'm aware of
@@dj-fe4ck how long do triglycerides stay in the System? We get blood tests on an empty stomach... wouldn't it be lower then?
Smoothies with sweetened plant milk and dried fruits shot my trigs up to 247mg, and was raising my uric acid level. Refined sugar of any sort raises trigs and smoothies are a refining process so you are correct. Smoothies aren't healthy, turns fruit into a can of coke
@@80slimshadys It does not turn it into coke. Coke is high fructose cron syrup and zero nutrients. Fruit smoothies are just fruit with natural sugar and full of nutrients. Smoothies never raised my triglycerides. I usually don't eat them because I enjoy unblended fruit better, but I would certainly not be afraid to eat them. Refining also means you lose nutrients, which doesn't happen when you grind or blend, so smoothies are not refined, just like ground flax seeds or whole grains are not refined.
Great content as always!
Here’s one for ya. i went low carb cause of prediabetes. Got fasting glucose and A1c back to normal range after few months. But cholesterol went high. so concentrated on that for 3 months. Triglycerides went down to 67, cholesterol 200. But A1c went back to 5.7 🤦🏻♂️
Genetically, my triglycerides have always been low. Its even lower on keto at 56 vs 69 on high carb.
Question: do Triglycerides increase temporarily during weight loss transition? Do they get released into bloodstream to go outwards? I'm asking because mine seem increased after 23 kg weight loss in 4 months?
I'd like to know this, too. Another commenter asked this but didn't get a response.
Is 90-100 low enough for triglycerides? What do you think is the very highest triglycerides number that one can have without having to be worried?
good question! there's so much granular data on cholesterol but for triglycerides I've seen less info on risk for different strata within 'normal' range. I'll keep this in mind and consider making a vid in the future
Get your ApoB checked. It costs ~$30 to get it done out of pocket, even without a doctor's order. You still need to go in to get your blood drawn at a lab, though. Anyway, if your ApoB is too high, your trigs are too high.
@@advertiserfriendlyusername5362 I think that the best course of action to resolve the question.
Great video.
I totally agree ...there is not one "healthy" diet for all.
Right, not one exact diet (eating plan) for everyone, however there are many things that are clearly bad and no plan is not a good plan. Plus clean whole foods are great for everyone, just just eat person needs slightly different amounts based on DNA, blood testing and tissue samples. No one should ever feel they are different till they have proof on paper from testing. For example many think they are gluten intolerant or dairy intolerance but are not, it is a different root cause but they never took the time to investigate.
@@DrAJ_LatinAmerica Exactly.
I'm somewhat confused by the information that too much carbohydrates may cause high triglycerides. I eat loads and loads of carbs and my triglycerides levels are 45 mg/dl which is considered a optimal level! My brothers and sisters that eat way less carbohydrates have double my triglycerides! 🤔
Ok, so this is encouraging, low carb high saturated fat raised my LDL and my triglycerides plummeted. Im going to experiment for a couple of months to see if replacing the saturated fats with olive oil and advocados etc will do the trick and I wont need statins. Fingers crossed!
I suggest measuring your apoB before you allow your doctor to prescribe statins for you. I have been on keto for 4 years. My LDL is high but my apoB is normal. This suggest I do not have a problem. But I will stop gorging on saturated fats anyway.
@@jiriwiesner there us absolutely no chance of a family doctor in Canada offering this. Its broad strokes for all. I couldn’t even get my do tor to explain my blood-work properly, the secretary relayed the results. Keto was great for me… but now Im very concerned and just cutting saturated fat as much as I can.
@@carpenanne I pay for my apoA1 and apoB blood tests myself. I will do so in the future. It is worth it. It's possible to do keto while also minimizing saturated fat. I haven't tried it yet but I think I will eventually. Not eating hundreds of grams of side of pork is the first step. :-)
@carpenanne Did you eat saturated fat from plant sources? Or from animal sources?
I don’t understand the dietary recommendations/tips you gave. Triglycerides are fat. Triglyceride means fat. How would complex carbs become fat in the blood? Why? Of course refined grains that come into the blood quickly are partly turned into fat, I have heard from Dr. Michael Greger I think it was. But why a polysaccharide be turned into fat instead of blood glucose? Wouldn’t going from whole carbs to intact grains like oat groats, wheat berries etc also help, because the carbs are absorbed so slowly? And why would eating more fat and less carbs lower fat levels in the blood? I’m confused, Gil.
according to e.g. this study jci.org/articles/view/6572 it seems to be via lowered triglyceride clearance and fat oxidation in general. in other words, less fat is being used and it accumulates in the bloodstream (inside lipoproteins). with physiology there's always the balance of what's coming in vs what's going out :)
@@NutritionMadeSimple confusing.., thank you, it helped. now I have the explanation, I just don't really understand it, but I really don't have to, my body does what it does regardless of whether I understand it :). your short explanation helped, the study didn't.
@@NutritionMadeSimple de novo lipogenesis has no role in this?
Pls make a video on increasing free testerone
What happened to your Video about the Food Guide of Canada? o.o (or did I get something wrong)
Isn't it more about the food itself that lowers triglycerides and not the polyunsaturated fatty acids themself?
Flax-oil is rich in in these fatty acids especially ALA but don't seem to change lipids. (An Pan et al. 2009)
And isn't their a strong diffrence in the Trials. Like if any fatty acid reduces triglycerides/LDL-C/Total-C - might it not only be a marker for a foods that got replaced. Would be interesting to find out how the lipids of a "whole food low fat vegan" would change if they replace whole carbs with polyunsaturated fatty acids (also with regards to the source - oil/whole plant foods/fish also in regards to ALA DHA EPA and LA [or maybe even AA])
Thanks for the chia seeds
Don’t forget that beta blockers raise triglycerides. No one ever mentions that
I have always seen high triglycerides with overweight, I have never known anyone with high triglycerides in a normal BMI. Isn’t the real key to lose the weight ?
it's important (that's why we mentioned it at #1), but dietary tweaks can help too :)
Weight doesn't necessarily have anything to do with it. I'm under 130lbs and have higher triglycerides than family members who are over 300lbs -- yet my LDL & HDL are considered to be even better than both people in my age group, as well as people who take cholesterol medications. I eat all gluten-free and dairy-free due to horrible intolerance, so my diet is full of good foods. However, I have severe chronic illness and am on many medications, so my triglycerides are always high due to factors outside of my control 🤷 We have been conditioned to think that weight is the source of all problems when that is really not the case.
Probably the best channel
2nd best is Red delta project
Ohh I was researching about Ornish, Esselstyn, McDougall diets which are considered very healthy, they are all approx 75% carbs. That's very high carbs. Are these going to increae the triglycerides?
Probably, yes
Gregor once mentioned something like in patients who he had trouble getting their triglycerides down, he said he’d switch them from rolled oats to steel cut or oat groats (least refined)
Wow. 48% calories from carbs? I always tried to shoot for 60% from carbs. My triglycerides are low though so I'm not sure I want to try to shift anything.
70% calories from carbs is the lowest that I eat in a day. Some days it can be as high as 90%
@@dj-fe4ck And how are your triglycerides?
@@brandonswan9247 90-100
@@dj-fe4ck That's not bad. I'd say what you're doing works.
Blues zones traditionnal diet average at least 60% carbs, Okinawans 85% carbs and 6% fat from datas just like bonobos our closest frugivore relative.
hi doctor, what is the reason for a person to have High triglycerides ( 350) but low to normal blood sugar ( 72 fbs) ?
I have a question, do we care about elevated triglycerides because they travel on LDL right? (so high triglycerides = high LDL)
they travel in all lipoproteins but they are enriched in VLDLs. basically both triglycerides and LDL-cholesterol are lipids (aka passengers) traveling in lipoproteins (aka buses), the concentration of lipids is a rough estimate of the number of lipoproteins (main determinant of risk)
@@NutritionMadeSimple thank you
It really is win-win
Hi Dr. Gil Carvalho! I recently bought a zero sugars almond milk. It contains zero carbs, only 0.2g/100mL of fibre. So I assume they not only did not add refined sugar to it but they also removed the naturaly occuring sugars from it. Given that I already get sufficient carbs from the rest of my diet, I am ok with eating something that has zero carbs, but what I am affraid is that since they removed the natural carbs from it they probably had to add something to the drink to remove (by precipitation or something) the carbs. I am affraid there may be trace amounts of this compound used to remove the carbs and that it may be harmful, who knows. However, in the ingredients list it doesn't show any different ingredient that I wouldn't find in other plant milks. Do you know if they added anything to the drink to remove the carbs? Would you recommend against this drink? I would like to know you opinion on this.
I don't know of any other nutrition educator on UA-cam who backs up every single statement with large clinical trials.
nice
~ And here I was expecting Doc was going to tell us _"exercise"_ ☺
_{ I still do not trust margarine as healthy fat }_
And you shouldn't, it's basically a transfat
Margarine is wayyy better than r@pe solids tho (dairy butter)
@@80slimshadys good that you qualified, first I thought about rape seed oil, the main ingredients of margarine
@@ludicrousone8706 there's a little bit of trans fat in hydrogenated versions, while interesterified margarine has none. Dairy butter on the other hand is loaded with trans fat.
@@80slimshadys dairy butter has saturated fat, trans fats are oils that have been made solid through a special treatment and are by far the worst kind of fat. Shortening for example
Hey Dr. Gil, I was just curious, does the saturated fat in nuts cause increase in cholesterol?
I'm not an expert but recently I did exactly this. I replaced all red meat and saturated fats from animal foods with nuts (pistachios, walnuts and almonds) and healthy oils like olive oil & canola oil (cold pressed). I ate a lot of them for my strength training (was still eating meat, chicken and fish once a week) and after two months my total cholesterol went from 173 to 156, LDL from 113 to 104 and triglycerides from 66 to 44. And I was not even perfectly following it as I went many days with burgers and french fries a few times but reducing the saturated fats from animals and adding those in nuts decreased my cholesterol
I don’t understand this. I eat healthy, lots of greens, hole grains, veggies, fruits, healthy fats like olive oil, avocado, flax seed in my smoothies, healthy weight, work out 5 to 6 times a week and yet my triglycerides are above 500. I don’t eat junk food, no sodas, no juices, no sugar or corn syrup at all. My breakfast is oatmeal, banana , protein powder shake with flax seeds. My dinner are greens, veggies and chicken. Nothing fried. I’ve lost about 100 pound in last 2 years. I can run for an hour and workout for another two hours easily. My cholesterol is normal, my glucose is 82, blood pressure is normal so what am I missing? Why is it sooo high, 525 was my triglyceride today? The doctor was so dismissive, I was the one pushing for the issue. He wasn’t even gonna bring up the high triglyceride today. At the end of the appointment I was the one pushing for him to explain to me the cholesterol and triglyceride difference. He wasn’t even gonna give me my meds for it. Crazy!
What is your trend? Is sugar/carbs driving the total? Bananas are high sugar, you say veggies, what does it include?
Does exercise lower triglycerides?
How do I find out my triclyceride level? Only with blood test?
With a blood test
I think majority of population would be good after step 3 😅
Is there truth to this: as long as you’re plant based, exercising etc etc, higher LDL and higher triglycerides shouldn’t really be worried about because it’s the OXIDIZED cholesterol that leads to unhealthy arteries. And that’s from meat. Thank you!
while a diet rich in fiber and unsaturated fats helps keep cholesterol and ApoB lower, it does not mean risk factors cease to matter. they should still be addressed regardless of diet
@@NutritionMadeSimple I’m so grateful you replied. Thank you.
Can fatty liver (i.e. A/NAFLD and/or NASH) have a correlation with low HDL cholesterol and elevated triglycerides levels in the blood, too? Is there a correlation between elevated AST and ALT liver enzymes and mono/polyunsaturated fats from olive, avocado, canola oil, nuts, seeds, etc?
If you have fatty liver then losing weight is the step to take.
I'm not a doctor. Just the carpenter - painter - house fixer upper kinda guy. If someone has a healthy diet but has high triglycerides, I would check thyroid hormone labs to see if hypothyroidism is playing a role. TSH, FT4, FT3
Lol … The “carb Rich” diet was 58% of carbs ??? … 😂 Man ! … an HCLF diet really rich in carbs is 80% to 90% of carbs …
and THIS is what humans should eat to be healthy
and yes, we should double check our triglycerides using apob … and understand that a high triglycerides test is only a problem if chronic inflammation is there also.
check hsCRP, oxLDL, lp-PLa2, MPO … if this is OK , and apob is OK , high triglycerides won’t hurt your arteries
Half of VLDL is triglycerides, the higher, the more apoB, that's not where you want to be!
You should look at the video from dr. Berg where he showed the blood work from his wife. It shows high Cholesterol and high Apo B but low Tryglyceride. So he said it is fine.
No, the total amount of fat MATTERS! The only diets in the world that are clinically proven to reverse heart disease was a diet LOW in fat from all sources (around 10% of calories from fat), as per Essylstyn and Ornish (and Kempner, Pritikin and McDougall also did it). Eating too much refined oil, avocados, nuts and seeds will cause CVD in some people and they should be limited even if on a WFPB diet.
hi, we have several videos on this specific question of "heart disease reversal", the available evidence doesn't support it, see e.g. ua-cam.com/video/3XjmvBFt63k/v-deo.html
@@NutritionMadeSimple Did you delete my reply? Nathan Pritikin had severe heart disease in his early 40s, as proved by treadmill tests and ECGs by Lester Morrison (which demonstrated insufficient of blood flow to the heart), then reversed it with a starch-based very low-fat WFPB diet. His heart disease reversal was PROVEN on his autopsy at age 69 which showed arteries free of disease, pliable and clean like young people, with only a minimal amount of fatty streaks present. You can't get more proof than that!
@@ATIWatchReviews we did not. sometimes comments get held if they have external links?
no diet has been convincingly shown to "reverse" heart disease
that video linked above covers all the research, thanks
@@NutritionMadeSimple Ok it must be because I linked to Pritikin site. So what do you say about Nathan Pritikin? Are you suggesting he didn't have heart disease in his 40s or the autopsy @ age 69 was wrong?
Essylstyns angiograms prove beyond doubt that heart disease is reversible, you can't have that much reopening of the artery (as shown in his angiograms) IF the plaque hasn't also reversed due to the limitation of the artery size. It cant go open THAT much if all the amount of plaque is still in the artery wall, so I believe you are incorrect.
Lastly, although I don't accept your point that the evidence hasn't shown "reversal" (which you're defining strictly as plaque reversal and not just increasing blood flow/improved artery dilation which is what may in fact matter the most), the fact of the matter is those following an Essylstyn and Ornish diet DO NOT generally die of heart disease even if some plaque remains for the vast maj of people on the diet. They are symptom-free without coronary events, which is what matters (not whether your technical definition of reversal occurs). If these patients followed your advice and included much more fat, whether that's oil, avocados nuts and seeds, they would probably have worse outcomes and even continue the heart disease. Hence why I strongly believe it has to be low fat to be optimal for humans, as a herbivore designed to live on low-fat plant foods.
@@ATIWatchReviewsso much unjustified certainty and confidence
You talk too fast. Talk slower.
No, you listen too slooooww.... :D
I usually speed vids up, honestly.
He does talk pretty fast, especially for folks who are not native English speakers. Did you try closed captions?
You can set playback speed to .75 or .5 that's also great for your blood pressure as you will laugh a lot listening to the slurred speech 🤣
You could thank the information shared too
maybe don't eat a plant based diet and eat some animals?
No.
@@LeanAndMean44 humans are omnivores btw
WELL JESUS ATE FISH, AND ABRAHAM ATE LAMB.
@@azizkash286 I’m 64 - no steak or bacon since 1976😱. I’m 5’6” -125lbs of lean muscle and in better shape than people half my age! 🌱 💪🏼 for decades!
@@azizkash286 Frugivore anatomically from the mapping of the intestines and others anatomy comparison characteristics:
nutritionfacts.org/video/paleopoo-what-we-can-learn-from-fossilized-feces/
🌞well presented. Great effort. ThankYou.
I switched from keto to a low fat almost vegetarian (plants, skim milk, and nonfat yogurt) diet and my LDL went from 146 to 43 and my triglycerides went from 93 to 56. I also rode my bike 15 mi in an hour every day. Triglycerides won't go up if you are not in a calorie surplus.
That's not true with trigs. I am often in a severe calorie deficit and my trigs were very high. Due to too many dried fruits tho.
@@80slimshadys Dried fruits will not raise your triglycerides if you are not in a calorie surplus and you don't eat a lot of fat.
@@donwinston this channel has a video that shows a U shape of cholesterol levels and death. both too low and too high cholesterol results in increased deaths. over 200 and under 120 starts to show increased deaths compared to the numbers in between. under 100 is really unhealthy. look up the video or google. there is a normal range for everything. too low and too high are all bad-cholesterol, bp, hormones, salt levels, minerals/vitamins, etc.
For 6 months I cut my saturated fat about 75% of what I was having. I ate 90% whole sources of carbohydrates. I even went mostly vegetarian. I cut out all cheese and most of the half and half. Only eating occasional yogurt and a little bit of cottage cheese a few times a week. My cholesterol and LDL only dropped 10 points. My triglycerides only went down five. I don't know what to do. The only saving Grace for me is I have high HDL like 70 so my ratios are good
Great video. What macros proportions do you recommend or at least what proportions you try to have on a daily basis?
What's the purpose of unsweetened yogurt? 😬🤢
Thank you so much for your videos, they are a godsent!
Please explain this to me. I eat plant base, workout 5 to 6 times a week, don’t drink, don’t smoke, don’t eat processed foods nd no junk or sweets. 😡😡
Same...I'm just about to fucking give up. My diet is what many call perfect, so is my way of living. Yet, I have high LDL and triglycerides. I wish I could replace food with a pill, I'm that tired of it. Now, there's fruit. I have a bit of apples and bananas, mostly berries. I don't want to give that up because they are my only pleasure in my diet actually!! But this guy says I should. Maybe I should just give up and take the fucking statins.
Wait 2005 was 16 (17) years ago? But 1995 was only about 10 years ago, wasn't it?
Correct!
Here is my take. If someone is eating a lot of high refined carbohydrates, sugar and alcohol and doesn't have high triglycerides, give it time, most eventually will. I know people that follow a healthy complex carb/grains, moderate fat and protein diet and it did nothing to improve triglycerides until they cut out sugar and foods that turn to sugar. I guess my point is, do what works for YOUR body. If I consume too many starchy carbs (even healthy versions) my entire cholesterol panel goes out of whack in the wrong direction. Healthy fats, high protein (red meat only once per week), limited nature's carbs to once per week, I get the best results for my cholesterol. The one thing I have noticed across the board for many people is if they eliminate alcohol and drastically reduce it, they will see triglyceride numbers go down. Find what works for your body is key!
Great video!!
Smart and funny. Thanks for this info. Very helpful.
Thank you for your very helpful advice about just a 10% change may be enough to make a difference. I’m about 85% low saturated fat vegan but my TGs are fairly high (178), HDL 56/ LDL 86. BMI is 20.8 and BP is excellent. Trying to achieve LDL
Curios if you were always 85% low saturated fat vegan. I am asking because the internet is bombarded with comments that Vegans can't get CVD.
Not soliciting medical advice. Education purposes only. I know you're focused on nutrition. It's in your channel's name! But, if and when it's time for drugs to lower triglycerides, how do you choose between Vascepa vs. fenofibrate? Are there even better options?
the 1st line of defense are usually statins (they lower TGs too). fibrates and omega3s come next. EPA has to be taken at prescription doses (2-4g/d), the regular supplements are too low. it also depends on one's CV risk category and risk of pancreatitis. if you're up for an in-depth treatment check this out: www.jacc.org/doi/10.1016/j.jacc.2021.06.011
Did not address the title “plant based diet”
I just won't get my labs done
Love seeing your sense of humor