STUDY: Animal-Based Keto vs Low-Fat Plant-Based (Vegan) Diets for 28 Days. with Kevin Hall.
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- Опубліковано 22 тра 2024
- What happens to your body in 14 days on keto versus 14 days on low-fat plant-based (vegan) diets?
PAPERS:
Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake by Kevin Hall
www.nature.com/articles/s4159...
Ad libitum meal energy intake is positively influenced by energy density, eating rate and hyper-palatable food across four dietary patterns by Tera Fazzino
www.nature.com/articles/s4301...
Application of non-HDL cholesterol for population-based cardiovascular risk stratification: results from the Multinational Cardiovascular Risk Consortium
www.thelancet.com/journals/la...
Apolipoprotein B: An essential cholesterol metric for atherosclerotic cardiovascular disease
academic.oup.com/ajhp/article...
Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet by Iris Shai
www.nejm.org/doi/full/10.1056...
Why I quit the keto diet by Drew Harrisberg
www.forksoverknives.com/print...
BOOKS:
Brain Food: The Surprising Science of Eating for Cognitive Power by Lisa Mosconi, PhD
www.amazon.com/Brain-Food-Lis...
Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy by Herman Pontzer PhD
www.amazon.com/Burn-Research-...
Don't Be Such a Scientist, Second Edition: Talking Substance in an Age of Style by Dr. Randy Olson PhD
www.amazon.com/Dont-Such-Scie...
UA-cam EPISODES:
Dr Sten Ekberg gets fact-checked by MD PhD Doctor, by Gil Carvalho
• Dr Sten Ekberg gets fa...
I Ate 100 EGGS In 7 Days: Here's What Happened To My CHOLESTEROL by Sten Ekberg
• I Ate 100 EGGS In 7 Da...
I ate 900 Eggs in 30 days. This is what happened to my body by What I’ve Learned
• Why I'm eating 30 eggs...
I ate 50 sticks of butter in 1 month (here's what happened..) by Steak and Butter Gal
• I ate 50 sticks of but...
I ate Raw MILK and EGGS (ONLY) for 30 days (What happened to my BIOMARKERS?) by Rob Stuart
• I ate Raw MILK and EGG...
From Paleo To Keto To A Plant-Based Diet | Drew Harrisberg
theproof.com/why-i-quit-keto-...
0:00 Overdosing on eggs
0:51 Keto vs vegan
3:14 The paper
4:44 Satiation vs satiety
7:39 Calorie consumption
9:10 Weight loss
10:37 Cholesterol
13:23 Blood sugar
16:01 Keto and longevity
18:07 Long term keto studies
19:21 Which diet is better?
20:55 Continuous glucose monitors
21:36 Carbohydrate insulin hypothesis - Наука та технологія
"Do you have time for an 8 hour episode?". Chris, if you made 8 hours of content, and it was half as engaging as this presentation, I would gobble all 8 hours!
The truth that they don't want you to know 👉 The Connections (2021) [short documentary] 💖
Same!!
Agreed! Would definitely have time for such an 8 hour episode.
Good episode. I enjoy every one. I usually watch 2-3 times (sometimes more) to understand because there is SO much information in each episode.
I do have more questions now:
Triglycerides weren’t mentioned and were higher in the low fat group. Why?
What about more insulin? In your Diabetes episode, it was the two together that showed true glucose intolerance? Can you expound that context of this study?
Also, risk, you say double of risk, but how much of a RISK is that? For those of us who haven’t had a course in statistics, double of an an unknown risk is still unknown. Is the original risk 1 in 100? 1 in 2000? One in a million? I unfortunately need a science-speak to English translation here.
On a (somewhat) unrelated request for future videos, can you do a video on the green Mediterranean diet? I’d love to see your thoughts on this.
Kevin Hall really needs to write a book. How can your fans get on the bandwagon to get him to write it? Can you be a co-author?? Inquiring minds want to know. :)
It might take me a few sessions to watch it, but I definitely would. Can you imagine how long it would take poor Chris to film it???
I just got back home from holiday. I went from 192 to 201 lbs. Which is about the same, so I'm real happy about that 😊
LOL!
Love it!
Lol! 😂😂😂
A mere 5% increase. Non significant lol
😂
Now I really want to see a similar study with two vegan diets: one low fat and one somewhat high fat for a typical vegan diet.
I have been vegan for more than 10 years now and actually gained weight on high fat vegan diet (lots and lots of coconut oil). This is anecdotal. Personally, this ruined my lipid profile and gave me fatty liver and insulin resistance. I am back on low fat vegan diet and am recovering slowly.
Let us see what science says.
@@GargiSingh3 I enjoy coconut milk in my lentil recipes a lot, but I've been put off by the conflicting studies on the effects of it.
That is why I really want to see a study with two fully plant-based diets, one high fat and the other low fat, so I could finally get some sense of what I should restrict.
Glad you are recovering!
Here is an awesome channel for oil-free vegan cooking. It can be hard finding good recipes and techniques. I made his falafel today with the vegan tzatziki sauce. SO SO SO good youtube.com/@WellYourWorld
@@GargiSingh3 Coconut oil is high in saturated fat. Unsaturated fats shouldn't be a problem.
@@GargiSingh3 although there are good and bad fats, a surplus of calories from fat will result in the deposition of adipose tissue, as you know. I aim for approximately 15-20% of my calories to come from fat “or” 50-70 grams per day, based on 3,000 calories (plant-based). 1 gram of fat is 9 calories.
As for saturated fats, not all are of equal consequence. Coconut’s saturated fat is distributed among serval types with Lauric Acid being the prominent (47%). This is important because lauric acid’s carbon chain length is 12. Comparing that to the saturated fat found in a steak (stearic acid) being 18 carbon chain lengths.
Basically, the longer carbon chain lengths are suggested to have greater deleterious effects, such as increasing LDL.
"So my total cholesterol went from 207-277.' So that is about the same ." He said that with a straight face & all. Clearly, he missed his calling. Should've been a politician instead .
When he said his numbers were the same (after eating those eggs) I was drinking tea and I have never been closer to doing a spit take in my life. We need spit take warnings!!! But seriously… completely nuts! Thank you for the videos! You and Dr Gil are my favorite go-to nutrition channels. You are very entertaining and yet scientific, who knew that was even possible!
Yeah when he said "basically the same" I instantly heard in my mind, "one of these things is not like the other."
@@effervescentrelief 😂 he must have not watched Sesame Street.
Oh, his LDL had only gone up 50% in 7 days. Wait a minute, …
:-O
@@nonfictionone it’s just irresponsible for this man to use his platform to blatantly say inaccuracies. I know he is a “doctor” and I truly believe people are capable of understanding things without a degree HOWEVER he (and Dr Berg) make grave mistakes when speaking on a LOT of topics and people are listening and believing them primarily because they sound knowledgeable and they are doctors. I’m saddened that this could be causing harm. Thank you to PlantChompers for making this usually unconsumable science highly palatable for those of us who just want good info so we can feel confident that we are making informed decisions!! You always hear doctors say, don’t look it up on the internet and my reply to that is: well are you going to tell me what I need to know? I can’t afford university! But I can read and listen. I’ll happily follow medical advice but it takes me two to six months to get an appointment that lasts ten minutes. And then I get sent to four different specialists that treat one part of the body and don’t communicate with one another. By educating myself somewhere, maybe at least I have better questions to ask these very distant medical professionals when I see them.
Yes he's good, but Dr Gil is too chicken sh1t to call out the MD quacks promoting deadly carnivore diet to ignorant laymen like ken berry. He only picks on the DC's. 🙄
The backgrounds, your family members, the interviewed experts, and especially the video content are always so entertaining, great job!
I've never seen a cooler grandpa and UA-camr, thanks so much for another awesome video, Chris! 🌱
Your humor, editing are amazing !!! Please, please if possible make a health documentary!! It’s your calling!! At least a 30 minute long series. Please!!
This is one of the best channels on UA-cam. The production is excellent. The way you weave the info together and correct mistakes as you find them.
It’s a 10 from me. 🤩
I didn't know this either:
"Satiety and satiation are related terms that are often used interchangeably, but they actually refer to different aspects of the feeling of fullness and satisfaction after eating.
Satiety refers to the feeling of fullness and satisfaction that persists after a meal and suppresses hunger and the desire to eat again. It is a longer-term feeling that relates to the overall energy balance of the body and can last for several hours after a meal.
Satiation, on the other hand, refers to the feeling of fullness and satisfaction that occurs during a meal and signals the end of eating. It is a shorter-term feeling that relates to the immediate sensory experience of eating, such as the taste and texture of food.
In summary, satiation is the feeling of fullness and satisfaction *during* a meal that makes you stop eating, while satiety is the feeling of fullness and satisfaction *after* a meal that helps you maintain a healthy energy balance by reducing hunger and the desire to eat."
(From ChatGPT)
Thanks for that, it makes sense to me, now, I couldn't follow watching the video.
I think we all learned some new vocabulary words today!
@@natalietannerblogger-theed9419 The words I had already known, it's just the nuance difference between the two I didn't.
Can one have too much satiety? I'm usually only a little hungry once a day, if even that. Was the hormone grehlin mentioned in the vid? I didn't watch it all.
Really enjoyed this episode… so eye opening… I had no idea about the Inuit’s mutation , keto doctors reference them so much…..you are my hero ❤
This is the complicated but exceptionally explained we need more of.
Thank you for your content! This video came up on my UA-cam recommendations, and the timing of it was perfect. I was 2 days into my latest low carb diet run and watching your videos convinced me to give it up. So instead cooking up bacon and eggs this morning, it's steel cut oatmeal and wild blueberries.
While I thought a high carb low fat diet was probably healthier for me, I could never get my mind to fully commit to the diet. But the way you structured and edited your videos really helped me believe your message over all the videos i've seen promoting keto / low carb diets.
Great video -- love the editing and the length and depth of and information shared!!
Thank you! I put more time and effort into this one than any other, because I thought the topic was so important.
Thank you Chris. Your excellent, informative, entertaining content continually inspires me. Loved seeing your beautiful grandchildren and Annie looks amazing!
I can't get enough of your videos .... sometimes i just want to call you to tell you to hurry up and release more ,more ,more ....
Thank you Cris ...you are national treasure..
❤I love your videos! You're so wise and your explanations are clear and entertaining! I enjoy watching your family members participating in your videos! So sweet!❤
The truth that they don't want you to know 👉 The Connections (2021) [short documentary] 💖
I _am_ OCD like you! And I sure do love your videos! Keep up the great work! You address so many of the same issues and questions rattling around in my own head. ;)
So excited when I see one of your videos pop up! So well researched. Thank you!
Nice! As someone who has eaten mostly plant based for five years, but who occasionally falls off the meat wagon, I can tell you that I can notice the negative affects on my body as soon as a few hours. Before I started, I had acne, inflammation in my back and joints, ED, and explosive bathroom episodes. Two weeks of nothing but plants (with homemade baked french fries no oil as my main go to for curbing cravings) literally cured all those symptoms. No more acne, no more inflammation, #2 Lincoln logs in the morning like clockwork, and improved bedroom performance. Since then, my body has become extremely sensitive to eating what would be considered a normal western diet. I think it's just because I know what healthy feels like. Many people are suffering, and they don't even know it. If they do know it, they assume it's just ageing or genetics, and they turn to doctors and pills to treat the symptoms. Yep, they treat the symptoms, but they don't treat the cause. Great video, my man - keep it up!
Glad it worked for you. I was vegetarian for 6 years and 1 year vegan. At first it was no problem for me but after a few years I realized I was getting weaker and got achy joints and I lost weight altough I was training regularly. I tried pretty much every diet in the last 10 years and wrote a masters thesis on intermittent fasting. In the end going back to an animal based diet worked really good for me. Lot of people eat a lot of s*** when they say that they eat meat but you should really focus on minced beef e.g. as most meat dishes in studies are also a "salami pizza" where there is barely any meat on it. I do only eat higher amount of carbs when I train. Actually I just wanted to say what works for me, might not work for others. Everybody got to try how they feel when they eat certain foods, that's the only way to really find it out. Cheers!
@@Arternis Good for you, and I'm glad you found something that works for you. The Petersons certainly seem to be doing well too. I look at it from a perspective of what can I not live without. I can definitely live without cheese, milk and meat. If I had to give up beer, bread, or fruit, I don't think I could hack it.
@@Arternis Many so-called vegetarians or vegans do not eat a whole food balanced "diet". Many "vegetarians" load up on dairy and chees, known to cause arthritis and other problems. Of course they experience health problems, but usually blame the "diet" not their food choices. Cheers.
@@davidjones-wr3pg Seems absolutely reasonable to me. I am constantly trying to reintroduce foods into my diet to make it as variable as possible :). I love certain beans that are traditional in my area but I am not doing well when eating them so I cut them out most of the time but when I do eat them I do it on purpose. For me it's like the glass of alcohol here and there with friends. The only "diet" that you will stick to is the one you enjoy! All the best!
I’ve had the exact opposite effects.
Was veg/vegan for 5 years and was suffering daily.
I’ve always been active in MMA and working as a chef.
Once I stopped eating vegan food and switched to steak and eggs, all of my issues went away in 5 days.
I suffered from fatigue, inflammation, acne, stomach issues, insomnia, hair loss, inability to keep weight(135)( now I’m 175)and bleeding gums.
Everything has healed and
I’ve kept healthy weight.
Every time I eat gluten or dark greens I feel it in 4 hours.
Inflammation and stomach problems.
My guess is people have to find what works for them and not be so rigid or cultish about food 😅
Just the best UA-cam channel. Period.
Thank you so much for what you do. It is very helpful🙏
Love your content, Chris. So valuable to have voices speaking up for science and against quackery. Many will still fall for the quackery, but you, sir, are doing more than your part to bring good science to the public. Bravo 🎉to you!
I cant tell you enough how much I enjoy your videos! Thank you for sharing
Another incredible, insightful video my friend, gaining more and more wisdom every time. :) And i really mean it, i appreciate the effort you put into all the research you've done over time. I don't personally have the dedication or desire to do research as i have other interests i devote my time to, so watching scientifically-minded people like you is incredibly helpful. I have no doubt that even the future generations, including your grandchildren could benefit from this. After all, what can better than looking back and knowing and being proud of how great/smart your grandpa was no? :)
All my grandparents are long gone, but i still have the memories and knowledge they shared from the time they were alive. Keep up the great work, for yourself and all those who are yet to come :)
Loved this! Thank you for taking the time to put this together 🙂
Feel free to make longer videos 🤗
I love your videos so much ❤
Congratulations on the new grand baby. Adorable full head of hair...
Man, Kevin produces such good studies, I think it was also his team that did the processed food diet. Definitely need a book :)
Great video as always. Can't wait for the interview with Dr. Bulsiewicz!
Probably the best UA-cam video that i have watched. You have finally proved to me what diet i should be eating and the world is being conned by highly paid spin-doctors. Confusion keeps the peasants in their place. Thank you, Thank you. Keep up your great work and I appreciate all your hard work reading all those technical reports. Victor
Just at the beginning, but when I heard total cholesterol of 277 is the same as 207 I literally exclaimed, “WHAT!?” and then when I heard 136 to 201, I exclaimed, “IN WHAT WORLD!?”.
EDIT: Made it further into the video - super interesting, especially considering my latest video on hunger and keto. I’ll need to look over the data again!
I think Dr Ekberg misspoke and shame on his editing .... In the past he has said that his cholesterol scores are above 250. TGL and HDL were about 100 and his LDL was "elevated" at 180. He said those were his normal levels
@@gcs7817 That makes a lot more sense, i was pretty confused when i saw that, lol...
Protein has the highest satiety
I know you! 😮
Ive just recently started eating 2 good meals a day within about 7 to 8 hours. Lots of fresh veggies, spuds, chicken & fish & some fruit each day. Occasionally bread & rice & pasta, but not huge amounts. kind of everything in moderation.
The BEST thing I did was make 2 rules for myself. No added sugar to anything I eat and, stop eating at 7pm. Nada. Finish! No crap while I'm watching TV at night.
I cook from scratch & use yummy olive & avocado oil with the odd knob of butter. It's a delicious healthy mediterranean, leaning diet with some milk & eggs some days. So far 8 kgs have just dropped off me.
If I am truthful, the food that I am eating now is pretty close to what I ate before. I've always eaten good quality fruit, vegetables and nuts and high-fiber foods BUT I have decreased the amount I eat and now have a start & finish time and dont just endlessly graze and eat unnecessary calories. Also, get rid of sugar, It's unbelievably fattening
Basically what I'm doing as well! I am glad and I hope I can keep working on my prediabetes this way. Just got diagnosed in October, but I'm sticking to no added sugars on anything and a nice self-cooked Mediterranean diet, with 16:8 intermittent fasting, whole ingredients mostly. In this short time being aware of added sugars on so many things has been eye-opening!! 😮
Another great video, I'm always stoked when a new video of yours pops up!
You have an amazing family.. bless you guys..
I don't eat a lot of processed stuff (just not interested cuz they make me feel terrible) ...but I'm vegan for animals!
im carnivore but i also feel bad for the animals. its just a necessary evil i suppose. humans suffer far more than animals though so you cant feel too bad.
"You're vegan for animals"? You're a delusional virtue signaller, good for you!!!.... go read former vegan activist Lierre Keiths book....There is NOTHING you eat for which something has not died....
Thanks again, Chris -- your videos give my "new broom syndrome". I often think the one I just watched is the best one yet!
Thank you for the good work you do. Great video !
I love your science based, level headed videos. Thank you from the bottom of my heart. You do the study so I don't have to. Thank you.
Oh, I also love your family escapades and the natureful scenery in your videos. I truly
believe those who enjoy carnivore really do not or rarely care at all about studies that
citicize their dietary choices. They smile and enjoy what they eat and seem to consistently
say they feel better, and great. I still believe in saving animals lives however.
"Carnivores" are the most deluded group of ppl on earth, besides narcissists and transsexuals aka transgender
Interesting. Here's what i know from personal experience. My exercise regimen was unchanged. I went from an omnivore diet (what the FDA would consider to be balanced) to a keto (nearly carnivore) lost 35 pounds and got off bp meds... migraines stopped. Slept better. Excema improved asthma all but went away... evegy levels up amd kore mental clarity.
Went back to the normal FDA diet and all that started to reverse. So went back to keto/carnivore and weight back off mood better... sleep better... etc.
The thing is
“Why did he not show the water weight chart”
“Why did he not show the body fat chart”
When you consume lots of carbs
Your body retains water
For all we know
A weight lost could be losing fat water or muscles and else
And all we know is that more fat was lost in the low fat diet
But the thing is carbs retain water
Most likely what happened is
In the low carbs people quickly loses water weight
Which I don’t get why people thinks it is a bad thing
It’s literally less bloating
Just because it makes the kgs drops faster without gaining as much benefits as dropping fats
It only makes it tricky to analyze not bad
In low carb you have way less water increase muscle mass and lose a little fat
While on the low fat side you retain lots of water due to the carb
Losing lots of muscle and fat on the way
The data only says
“more fat lost for low fat”
“more kgs lost for low carb”
Kgs lost ? Did you gain muscle lost water?
Did you gain water lost muscle?
More fat lost? Why not show the body fat percentage for better representation of the result?
@HYPERWATER Actually, I can answer most of this. Lost about 10 pounds of water and more than the rest (25 pounds ... 35 total minus 10 water) was fat as I did gain some muscle. This is what my smart scale says and it jives with the pace of weightloss (rapid in first couple weeks then very controlled and steady at around 1.5 pounds to 2 pounds per week thereafter.
In addition to the extra water gain (water bonds to glycogen) and elevated blood pressure (and in my case migraines) that goes with it, carbs (especially processed) impact hormones that impact satiation (the feeling of being full at end of meal) and having high ketones control satiety (feeling of remaining full between meals).
I experimented with vegetarian diet and I lost muscle mass and suffered from low energy levels that made it hard to workout... so for instance... same heart rate was associated with slower speed on my bike.
I also got sick repeatedly on vegetarian diet. Not so on a keto diet. In fact my wife started work as a school teacher after I became keto, and while she has brought numerous colds home, I have not become sick.
So there's that. A man with receipts.
@@derikandreoli5177 I mean you said a vegetarian diet, not a vegan or plant based diet so....
@Ella May what is your point? I've tried vegan, vegetarian, carnivore, and keto. I track all kinds of data points, and I can tell you with absolute certainty that the worst for me was FDA recommendations (food pyramid), then vegan, then vegetarian. Keto and carnivore have been the only diets with consistent results for me.
I am stronger with more endurance, lower body fat, better blood pressure, etc. I don't have an ideological horse in this race. I just have mounds of data from trying different diets and eslxercise programs for more than 30 years (I am 50).
I’ve had many of the same results! Congrats on your healing!
I will be patiently (and excitedly) waiting for an interview with Dr. B whenever you can make that happen!
I enjoy every video you make. You don't convince me scientifically that vegan is better than keto more than Sten Ekberg convinces me of the opposite, but the confusing mix of facts and opinions you subject me to makes me struggle with these questions, and that's a good step in the right direction. Keep up the good work, brother.
This was interesting to watch because I just got my blood panel results back and could compare mine to the study results. I love these Plant Chompers videos and appreciate all the time you put into them.
Thanks! WFPB here (11 years, 68 yo). Also follow some of the aging research and noticed two relevant measurements which were a lot better in the PBLF group - BCAA and hsCRP. Generally both have been associated with longer lives when lower. Work from the Lamming Lab implicates isoleucine as the key BCAA to keep low. Also encouraged by ApoB delta and fiber difference (which was huge). Would have been nice to see kidney and liver function data as well as more hormone data but nevertheless very helpful.
At the very least hormone data, can’t believe they didn’t add that in.
Great work Peter. You are way older than me and it’s good to see wfpb lifestyle is helping you. I believe it is very sustainable for long term health benefits.
😮 since when is a 48% increase (LDL from 136 to 201) staying the same??
More Gold Chris,. Thank you for all your hard work.
Thank you again for all your research! Awesome!
"Do you have time for an 8 hour episode?" YES please :)
I LOVE and look forward to your videos!! I’ve been keto for 4 years and had much weight loss but at what cost?? Thank you for the eye opening fact based information!! I know it’s time to go plant base for many reasons!
I switched from lower carb for many years after being fairly convinced by “paleo” experts (some with PhDs). Eventually I suffered symptoms that I attribute to this style of eating. Now I’m upping the carbs and discarding the animal products.
@@MichaelHplus If I may ask, what symptoms did you suffer from?
Probably didnt up your electrolytes, my blood pressure was staying below 90/70 with a heart rate over 140. All because of low sodium, potassium and magnesium. Completely normalized after making my own electrolyte drink. Problem is most people don't recognize just how much added crap you dont need is in garbage food but also other stuff that is critical like electrolytes. No junk food your salt i take goes to mostly zero from well close to 3000mg a day or higher on garbage. Considering the body uses the electrolytes for the electrical signaling its obvious why they are so critical especially to heart function.
Check out dr. Peter Rogers aswell, he'll explain what fat does to your cell's mitochondria, you really shouldn't want it anymore.
So you can be bloated, fart like a trooper and destroy your intestines with all that useless unnecessary and indigestible fibre. I guarantee you’ll be back to eating meat in less than 3 years.
Chris, yet another wonderful, evidenced based yet balanced set of observations. The more people that engage with your work, the better global and planetary health will be. I salute you sir!
So good (as always)! Thanks Chris & Co.!
As a young researcher, I love how scientific study/evidence is carefully and well explained in your videos. Your channel has absolutely become one of my favorite ones to learn. Please share more of your wisdom with us!
That's not a more or less trained pancreas that affected the glucose tolerance test. It was the fatty blood in the LC diet that caused insuline resistance. It is explained in detail on Liver Rescue by Anthony William.
The Triglycerides (fat circulation in the blood) went down even more in the study stated above, it's happened every time in keto diet.
Thank you so much for investing the time and energy into all this and staying open for new information. We need a voice of reason in the mids of all the confusing emotional and often radical opinions of UA-cam food & diet 'experts'.
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
Love this channel, only seen like 5 videos but I can listen to you for hours on end.
Something to consider on caloric density and satiation is that cultures who traditionally eat very rich foods (french) do so slowly and in a social setting. So taking people who are used to eating food extremely fast (americans) will offer different results than people who eat slowly in terms of satiation. In my opinion at least.
The French Paradox of the French being in good health despite High amounts of fat, turned out to be a hoax: if I remember rightly: they fiddled the heart disease data (reported to the EU or WHO). Basically they reported no increase in heart disease over a period of time after the advent of cheap animal products (I.e. increase in consumption of these) with the onset of factory farming. But that period of time was not enough for the long term cardiovascular problems to become evident. They also reduced the number of adverse events by 10%! I know France pretty well and there are plenty of pill-poppers and obesity from my observations. Not as much as in the USA although that is not saying much!
@@spiral-m I agree, and I wouldn't argue they're the healthiest example. Just specifically that eating slowly and in a social setting affects satiation when consuming dense foods would change the quantity consumed. It is true that people in the US consume food much faster than worldwide averages, and putting them on a high fat diet is going to lead to overeating in most instances.
@@lastharvest4044 restaurant meals in France tend to be MUCH smaller that the US, too.
I am French and we know that it takes 30’ to the brain to receive a satiation signal…useless to try eating faster, you will end up eating after for not feeling satiated.
Really interesting video, thanks again for all your effort! Can't wait for the "Fiber" video 😅
Sten Ekberg: Who you gonna believe, me, or yer lyin' eyes? I really enjoyed this exploration of Dr Hall's findings--not a surprise to most of here, I'd wager--and enjoyed the scenic but dynamic springtimey vistas accompanying your narration. Thanks for posting!
Love your videos, so full of relevant information and great humour too: very entertaining and informative.
Thanks Chris 😊
conclusion = triglycerides were trending upwards.. and just in 14 days.. no telling how high theyd be in 3 months. Higher triglycerides = more atherosclerosis.. the low carb triglycerides were trending downwards = healthier. If this guy was honest with people, or they would actually learn for themselves, he'd be telling them vegan is not as healthy and a good way to improve your chances of a heart attack.
Oh my, I'm biased in favor of keto (perhaps not decades uninterupted), but I have two points to make, which I think are free from that bias:
1) Keto doesn't always mean low fiber. The types of vegetables prefered on keto often have plenty of fiber. And if people bake then there is also for example psyllium, oat fiber and coconut flour. I ate more vegetables after I started keto than before, even though only a certain amount was allowed (I admit my eating habits before were poor).
So while vegan low-fat surely wins over keto in terms of amount and variety of fiber, keto can contain enough fiber.
2) The calorie rich foods do make it easier to have a much higher intake when a person isn't counting their calories. And you even explain why. With the calorie (and fat) intake of the LC group, it's a proof that keto works, that they lost any body fat at all, when based on calories alone, they should have been gaining it. This excess intake also explains the blood tests results of this study. And elevated uric acid - how much meat were they consuming? Keto done right improves metabolic markers in the blood.
Most people on keto, if they are on it to lose weight, DO watch their calories. And on keto the calorie restriction doesn't cause hunger, even if satiation isn't effective on it's own to keep the calories low or reasonable. Even if they stop counting, they DO know to keep the portions smaller.
I think I remember seeing studies where the same calorie intakes on LC and LF diets were compared and then keto WAS the more effective option for losing body fat.
PS: Which group enjoyed their food more? That's also important for a sustainable nutrition style.
I believe the vegan diet that Kevin Hall used in the study was also filled with refined carbs (white rice, white pasta etc) which makes the positive results even more interesting.
That's true. I should have mentioned that.
Thank you. Wonderful!
i am always looking up books to read after your videos :-)
This channel is like a shining light in the dark of night. 💡🔦🕯️
Thanks for another fun but super informative video!!
I think I love you. That was amazing. Thank you. I’ve been reading everything I can get my hands on about these two diets and this was perfect.
or... maybe do some more research and learn about triglycerides and how they are a marker of heart disease developing then wonder why this guy passed right over the fact that they were going up on the vegan diet and down on the low carb
I always look forward to new content from you!
My absolute favorite things to see when I get off of work are my wife, cats, and then new plant Chompers vids
It’s just off work . 😊
14:40 maybe you have time to make a video about the difference between blood sugar and insulin output. Generally, I think this is where the key differences are. From my perspective the goal should be to have use the least amount of insulin to prevent insulin resistance. Interestingly enough, there isnt a one to one correlation between insulin production and blood sugar levels. I dug down that hole when I tried to figure out why some people think potatoes are bad ("waaay to high" GI), but ended up finding a study that showed that even though your blood sugar might be higher, the insulin response in comparison to pasta ("good" GI food) is a lot lower, especially over time.
Excellent as always, thank you!
Yes I know the video I can't stop watching and it's on your channel always your channel I love your channel!!
According to Dr. Paul Saladino, glucose intolerance in ketogenic diets are due to cells that can take in ketones, preferring ketones as the energy source rather than glucose, as long as the fat fuel is available, and thereby leaving elevated glucose in the blood and give the appearance of insulin resistance. I would like to see the glucose test performed on someone who is on a keto diet where they regularly have a post-prandial insulin spike due to adequate intake of protein per meal, not the "stay in ketosis even during meals" version of keto.
Or the glucose test performed on someone that has just done steady state cardio and/or HIIT to test how well glycogen stores that were depleted soak up the elevated blood sugar.
As for LDL cholesterol, the study with coconut oil and pigs is suspect if the pig feed was primarily starchy grains. Chronically high insulin due to meal frequency and blood sugar spikes wear down the arterial wall, while causing the liver to not recycle small LDL particles into larger forms, allowing these small particles to stay in the blood and enter the gaps of the arterial wall created by insulin (and insulin resistance) remaining in the blood for prolonged periods of time to lower blood sugar. (Randle Cycle) These small LDL particles then get oxidized in the arterial wall, attacked by white blood cells, and plaque is then formed.
The original study decades ago, for LDL cholesterol utilized a diet that consisted of 30% net carbohydrates and labeled that "Low carb" when that is approximately 150g's of carbohydrates based on a 2kcal diet. That is too high to be considered a low carbohydrate diet, and due to the Randle Cycle, too many carbohydrates and saturated fat will cause triglyceride levels to rise if exercise (both cardio and strength training) aren't used to help utilize the blood glucose and potential fat fuel.
Furthermore, ketogenic omnivorous diets can make use of monounsaturated fats (from avocado, avocado oil, nuts, seeds, olives and olive oil) to supplement their fat intake. Monounsaturated fat is shown not to raise LDL cholesterol. As well as stearic acid.
If you're going to have net carbohydrates in your diet, fiber becomes necessary (soluble) to blunt the blood glucose spike. Insoluble fiber can also help with blunting fat absorption(good for cholesterol control) and protein absorption(not good). Without many carbs in the diet, fiber isn't necessary at all.
@kenshinhan - great response. I tried to respond on similar lines but either I am blocked (not surprised) or I might have mentioned Dave Feldman site name for cholesterol study and group of citizen scientists so it might have been deleted. Looks like the episode clearly lacks the knowledge of gluconeogenesis and the dawn effects. There’s also no corresponding graph of insulin level. Besides I am also interested in looking at several vitamins levels esp the fat soluble ones. There’s no data provided.
Make those 8 hours Chris. Seriously. Put them into parts if need be. Do it!!!
Chris Thanks for another great video!!
This ignores the studies published by the acc, Ada, and aha, showing that high serum cholesterol and dietary saturated fat are not good indicators of health risk. ApoB IS, and LDLs and apob are NOT similar.
Are you kidding bro? The acc, ada and aha are all funded by meat and beverage industry. How gullible do you have to be to trust them.
As someone who is also trained to sniff out good and bad info, due to my academic background, thank you for doing an episode on this.
You made a point about not focusing on just one number, such as glucose. While glucose numbers are important, especially to diabetics, I would love to hear about the other aspect of added sugar, fructose.
The better test are fasting insulin and post eating insulin tolerance tests.
Since plant chompers is eating only plants, that would include a ton of fruit, agave, honey and other "healthy" items which are full of fructose. Fructose can only be metabolized by the liver, but all vegan /veg influencers say fructose in its "natural" form is to be eaten with abandon (or as he would say "ad libitum"). They all say that T2D can be reversed in such a way
@@gcs7817 I saw more mental illness on vegan diet, like ADHD, bipolar, depression and etc.
@@mitunknowngirl cuz sugar in such high doses is poison for the brain
Thank you for your work and your perspective. It is helpful and insightful. The use or abuse of language in nutrition and culture is fascinating. Hope you enjoyed your visits to Enchanted Forest , OMSI & Silver Falls State Park.
You recognized almost all the places! The cherry blossoms were at the capitol building. 😍
Ooooo you and Dr. B chatting it out! Go for it!
35% increase in LDL. "That is about the same. Also, did you know that 5 = 7?"
Truly would be hilarious if the delusion weren't dangerous.
Where's 35% coming from? The LDL went from 136 to 201 which is a 48% increase.
The pattern I keep seeing the more I read and watch "vegan vs carnivore" is eat roughly what your ancestors ate around 500 years ago, and eat a high nutrient density version of it. For me as an eastern European descended person, that means a lot of garden vegetables, fermented dairy, fermented vegetables, a bit of meat, and extremely whole grains. Unfortunately for me, very whole whole grains aren't readily available for me like my ancestors, so instead I just eat a small amount of grains like farro and brown rice. I try and get them organic so they'll have higher micronutrients relative to the carbohydrate content. Different foods are processed with different parts of the digestive system. I think the key is finding a good balance of highly nutritious versions of each so the body has time to break down all the nutrients it needs. That's the problem with a lot of vegan diets. They overload the gut's ability to digest all that plant matter and often cause nutrient deficiencies because of it. If vegans consumed just a bit of meat, their body could get some of those nutrients and get everything from the plants. Same goes for keto/carnivore. They're starving their gut, which while they might be getting all the nutrients their body needs for general function and survival, their poor gut microbiome isn't being fed so all those helpful bacteria aren't producing compounds the body and especially the brain find useful to maintain things long term. This is somewhat mitigated by high quality meats (think pasture raised cows eating not just one type of grass but all sorts of other grass species and weeds), but I doubt it's eliminated.
thanks for you work! you're amazing!
I like that he's ocd like me and goes way into everything and he's years and years ahead of me so i can see what his findings are and trust he didnt skip a beat.
My grandparents were lifelong diabetics. I remember as a kid going to visit and the house always smelled like grease. This was in rural Indiana. Meat was a mainstay. I honestly didn't even know what lentils or quinoa was until my mid 20s. I remember even at a young age being struck by the cognitive dissonance, because they had lists of "Good", "Bad", and "Sometimes" food planted on the fridge that my dad had written up for them with one of their kidney doctors. But all the "Bad" foods like rice, potatoes, grains, and fruit were things I almost never saw them eat, and certainly weren't staples except maybe as an occasional side dish usually loaded with butter. All the "Good" stuff like meat, cheese, and eggs you couldn't get away from if you tried, nevertheless they never got better. My dad used to accuse them of sneaking in oats and stuff. It was hilarious because you couldn't have paid my grandfather to eat a bowl of steel-cut oats with some berries, that wasn't drowning in added fat or served alongside some bacon and eggs. I think you can do low carb in a healthy way, really emphasizing unsaturated fats and low GI veggies, but that certainly wasn't the message they were getting.
I know you can control lipids by doing a good fat version of keto, but I wonder if Neurologists are right and it's still harmful in the long run to the brain.
@@PlantChompers Yeah, fair question. There's a few studies on what they call "Eco-Atkins" - basically a plant-forward keto with lots of unsaturated fats and a good deal of fiber. Seems alright short-term, but the biggest thing against keto in my experience, as someone who occasionally does low-carb cycles for the anti-anxiety benefits, is how flat out unnatural it starts to feel, even once you're over the adaptation hump. Cravings do subside in my experience, but never fully go away. Sleep also starts to suffer after a while. I certainly find lower fat easier to adhere to these days.
That's a great annecdote!
I have never heard of anybody sneaking in oats. It was always sneaking in drugs and stuff.
@@PlantChompers considering the body runs mostly on fat during rest and day to day activity (look up respiratory quotent) only time we most burn carbs is intense activity. When are people going to educate temselves that fat is not evil. Fat cells become dysfunctional when the liver gets dysfunctional from pure sugar and fat together. All diet related dyafunction begins from over consumption coupled with high insulin levels. The perfect coctail for a long slow death.
@@GregariousAntithesis Fat knocks out the cell's 3rd proton pump of the mitochondria, on top of that, the "good" polyunsaturated fats oxidize really quickly turning into the very toxic hydroxynonenal. We can make all the fat we need from fibre. Source, dr. Peter Rogers.
Nice tip on the non-HDL to apoB connection....I have good insurance, but apoB testing is not something they will pay for, sadly. But your tip helps
I really enjoyed this! You should have millions of viewers!
Excellent channel! Thanks!
You are a treasure! Thank you for producing easy to watch and informative videos.
This video is confirmation that my husband and I are on the right track with our primarily plant based and mostly low fat diet.
LDL: 136 to 201, the same
Imagine seeing a tiny grandma who is 136 cm tall, and a 201 cm basketball player, and thinking to yourself... It's about the same, lol.
I did keto and 20 hour fasts everyday for 4 months. Lost 3 stone. I had no energy. Stopped keto because I had no energy to do anything but kept the fasting lifestyle and now I have energy I can workout which means I can get back the muscle I lost whilst on keto. It's processed foods we should avoid. Not any macronutrient. Lesson learnt.
Your videos never disappoint!
I've just watched the ZOE interview with Professor Christopher Gardner on "Should you eat more protein?" and different types of protein. He'd be a great person to talk with you and spread the message that most of us overeat on protein and why it's useless.
I love him. I'm attending a live lecture he's giving at Stanford in May and I'll hit him up for an interview.
@@PlantChompers Cool cool cool!
Yes!! I watched that interview two days ago and loved it!
@@PlantChompers Yay! Yes, please do!
Just the info I needed. As a critical care RN, seeing ppl coming to the Cath lab, and favoring a plant based diet, I recently started questioning plant based versus popular keto. Of course who doesn’t want to eat chicken thighs with skin, bacon, steaks, cheese, eggs,,, and want to drop a few pounds. Sounds wonderful. But I still can’t see how oatmeal, fiber, beans (I love lentil taco meat) is bad. But do think we need to cut out processed breads,,, work in progress.
I would bet the problem most plant based people have is constantly eating fee oils while avoiding butter, lard, and cream when they stray from no their diets. We all do treat ourselves and I think that’s where the problem lies for vegans especially.
the oats and beans are good for extremely poor people who work all day not most americans. I keto for 6moths and have finally added potatoes and more fruit past 2 months only because I want to train harder on 2 eating widows while gaining then prolong fast 1 day a week. went from obese to ripped in that short of time cause fasting and clean animals foods. I Don’t care about studies or science
@@googanslayer6675 you can loss weight with keto, it makes your body burn stored fat since your not taking in carbs, that’s true. It’s the long term effects of high saturated fats that’s the problem. It will clog your arteries, that’s a fact.
Anti-nutriënts.
Particularly metal uptake inhibitors.
Fe, Zn, Cu levels serum levels can drop precipitously or zero out after eating if you compare meat. Vs. Meat plus rice/beans/grains.
Clear sign of those not being absorbed in the gut.
@@dwwolf4636 don’t understand, you say it drops from just meat, or meat plus grains?
Thank you so much for your video ❤
Amazing video! Cool waterfall!
How valid a conclusion could you get from 14 days then swing to polar opposite without resetting to base conditions?
How much is body adaptation and how much is purely influenced by the foods?
Nothing valid at all
Well and also were the women in the study cycling or were they on hormonal birth control? Because for a healthy woman, 14 days is nothing and she's only halfway through the cycle. They would have needed to wait 28 days to see the true impact as fat burning and metabolism naturally speed up in the last phase (luteal) of the female cycle, so this would have skewed results. Women almost need their own separate studies done.
I hear many stupid things in my life but that "one stick of butter a day" woman, caught me off the guard.
She wasn’t the first person to do it either. She did it because a doctor recommended it to her.
Family friend of mine in Germany visited me once (in San Francisco) and I couldn’t figure out where the butter went. Then she told me she eats the equivalent of a stick or more a day. I was shocked. Not too many years later, she had a stroke. Wheelchair-bound for the rest of her short life. Very sad.
@@heidikamrath1951 I’m pretty sure her diet includes more things then just butter. One person I know avoided butter and still died of a stroke.
Try it! It can be wonderful.
I ate half a stick the other day for the first time and the tension in my temples that’s always there melted away after ten minutes in a way that’s only ever happened from drugs before. I wasn’t expecting anything like that at all.
@@francescaerreia8859adrenochrome isn't gonna heal your body
Love your content. These results seem consistent with previous data. Docs need to catch up on the science. I asked my doc why she didn’t order another apoB-100 test on my last blood work recquisition. She said because it does change much. I think she thinks she originally ordered an apo little a test. 😮. I don’t think she knows the difference. But I do have non-HDL to work with.
Just discovered you. You are already my favorite educational Tuber.
I think it's really hard to eat a lot of fat when you are not used to it, so it probably has something to do with the gut microbiome. I used to feel VERY satiated on small amounts of fat before I got used to it. It's easier to eat it now, after some training.
Bile
So true, after eating low fat plant based for many years, eating out can literally make me gag with all the added fat. Also, I wonder if populations of our ancestors eating a high or low fat diets in certain locations can effect our genetics, as per the example of the Innuits. Like Chris, I have familial high cholesterol, and it kept getting higher. Even eating no animal products at all it was over 300! Frustrating as I hate taking drugs! Yet my neighbor who has a horrible diet and eats mostly fast food had a reading of 170! Crazy!
@@CharGC123 From what I've read, the Innuit had pretty high cholesterol, but the thing keeping it from sky rocketting was probably exercise. Nowadays they are as bad off as everyone else on fatty, fiber lacking foods. Familial hypercholesterolemia is genetic, of course, but on a population level very few populations have been so isolated that there are any major genetic differences between them and others. The fact that humans are fundamental plant eaters remains strong in the Innuit, even after thousands of years of heavy meat eating. It's not just any meat eating though, they have very special foods and techniques to be able to survive on their diet. Sorry about your fam, chol., but you know what to do, and sometimes even a statin can be necessary.
@@carinaekstrom1 Even statins couldn't get it down sufficiently, trying Repatha. Just wondering if it worth the cost and aggravation at 70!
@@CharGC123 I see your point, but 70 is not very old, at least it shouldn't be. There are many things you could try though, if you want to avoid statins. Sleep and exercise are important of course, shifting out certain foods, etc. Keep trying 🙂.
My experience, I am 57 yrs old i have been up and down like a yoyo in weight. I am 5'11 and weighed as high as 270lb. Been on all the diets out there. Two things are very important....Exercise, and your insulin levels! the problem for me on a Vegan diet i was always hungry "Carbs" "Insulin". I did lose body fat on the Keto diet got down to 235, but as much as i was working out and trying to reduce more caloric intake still was struggling to lose the fat! why? insulin resistance was the problem. So i gave the Carnivore "0" carb diet a try, I needed to try to get rid of the insulin in my blood that was causing inflammation in my body.. the first three weeks were tough my body was going through a change just eating meat and water going to the bathroom was a new experience to say the least! but after being on this way of eating i was down to 195lb with a 32" waist. Never felt this good in a very long time. lost all my cravings for any type of carbs in fact i only eat twice a day and im fine with it. for me "This is the way" I know everyone different. I really think the human body wants one thing or the other. all meat or all Veggies "not together"
I hope this helps people look into it.
I echo this. We all may have evolved to respond better to a wfpbd or hflc. Not everyone thrives on the same diet. Find out what works for you and stick with it. Most of the issues people have with plants is inflammation. Such a varied diet plan gives opportunity for something that doesn't agree with you to be hidden. It can take years, if ever to figure it out. And whole grains are not as great as they are made out.
Yeah. I guess the problem starts when you add meat and dairy while eating rice and beans 😊. Instead of just looking at numbers it’s better to stick to one eating pattern. Some people might feel good with eating meat and dairy products and some might feel better with plant based diet. I myself was on keto/carnivore diet for 5 years, was not feeling great and sick most of the time. Switched to WFPB a year ago and feeling much better since. 😊
Yes, Kevin, give us some love out here!
6:30 the harder textures thing makes sense since crunchy things lower stress so lower cortisol means lower appetite