I also just want to tell you, that you helped my 52 year old father who has been a meat eater for his whole and chef, go VEGAN. He sends me your links all the time and usually will add “vegan for life!!” At the end. Thank you so much for all that you do!
Mic, I've only been Vegan for about 4.5 months. I have lost an incredible amount of weight. I avoid oils unless they are derived from whole sourced plants such as using cashews for sauces, etc. Thank you for this re-affirming video. I've never eaten more in my life and felt so good! I love to pound down sprouted bread, potatoes, and black & brown rice! I've probably lost around 40 lbs without counting calories, carbs, or any of that dieting none-sense. I am old but feel new and alive again! Anyhow, thank you for being a great inspiration for my husband and me and the thousands you touch on social media. I truly love what you're doing and know how much work goes into the work you do!!!! LOVE, LOVE, LOVE Mic. the Vegan!!!!
Im currently going vegan and I'm so scared that I'm eating too much carbs but I refuse to count calories or carbs because I'm scared it'll trigger me (I've struggled with an eating disorder).
@@thecoolkids9369 I feel you. Same situation here. I am focused on avoiding ravenous hunger right now, and making sure I get the usual missing minerals/vitamins for vegans. (B12 supplement, kelp chips, two Brazil nuts, zinc lozenge, and omega 3 vegan Mayo). By focusing on mindful eating, I am doing way better now. No more binging or purging. I am carb loading as my weight slipped fast and I need to get it on quickly. It's not easy though.
The Observer oh, so here's a simple joke that defines ALL vegans as hated. Yet, the majority of comments online on anything vegan or even level headed discussions on animal rights contain comments such as "BACON", "I ate a steak while watching this", insulting vegans nonstop and overly aggressively etc. Yet the vegans are the hated ones, ok buddy!
Why would you stick with a diet until it has gone as far as making you put on 60 kg? Wouldn't you start getting a bit hesitant after something like 10 kgs, or 20? It just doesn't make any sense to keep going for that long.
Fredrik Svensson Because he would tell them they needed to repair "metabolic damage" and that the weight would eventually fall off if they continued to "Smash in the calories". So, I guess they were waiting for some magic to happen. 😞😞
there is nothing wrong with fruit it will not make you fat. whenever it is fear of sugar it code for fear of fruit coz fruit is so abundant it is a death sentence for the technocratic system. Most people will hear stuff about sugar and then quit eating fruit coz it is sweet. fruit contains fructose not glucose and is very good and healthy to eat in considrable amounts.
I just count calories, and eat almost 100% whole foods(its just easier to stay full and lose weight on a whole food diet in my experience) 55 pounds down(half way there)
Yeah, but I can eat 2000 calories of nuts in 10 minutes. If you're trying to lose weight, understanding what a calorie is is the only actual thing that matters.
Samuel Johan I can go to town on some potatoes. Especially with some hummus or salsa on there. But 500 calories of potatoes is what... 4 cups or something? Quite a bit
Good for you. Don't listen to people who tell you not to count calories. Whichever diet one eats, calories in - calories out is still valid, it's just thermodynamics. So by all means keep counting, you have to have a metric on what you take in to be able to assess your progress and make adjustments. Also stick with whole foods, obviously.
Seybertooth yeah, thanks. I did it until I didn't really have to. I know what a 300 calorie breakfast looks like etc.. now I dont have to write it down, just plan my meals. 60 pounds now.
Yes! People often complain plant milks are expensive and that fruits and veggies are expensive. Imagine if the subsidies were for healthy food instead of funding killing
Lift Vegan Carbs don't need to be feared. What should be feared is combining refined carbs with fat and the frequent eating that is the result of that.
I feel you, I'm the same way! I mean intuitive eating like when you're craving something, first ask yourself am I hungry or do I just want some chocolate? And if you are indeed hungry, go for a real nutritious and filling meal first, then have the chocolate for pleasure after
James Little Try a keto diet. Overeating on a ketoV (V for low carb vegetables) diet is difficult. Not on your first meal, but after a week you simply lose the appetite. (But when you cheat once and eat a carb meal, you find youself hungry again a couple of hours layer, craving more carbs. Carbs don't help eating "intuitively".)
That's not true though, it is perfectly possible to overeat on fruits, whole grains a bit harder but still possible. Sorry but there is no magic bullet, you gotta regulate your calories one way or another.
After 6 months being vegan and mostly wfpb, I am for the first time in my adult life at a healthy bmi. And that is me eating mostly starch based food like potatoes.
I am so shocked by this Duriander guy, this refined sugar diet and these kids who bought it, I had to pause the video to make this comment. I have seen other youtubers mentioning this Duriander as a really bad influence, I haven't even taken time to go search for it. Seriously, I am really shocked and hope those kids are doing better now.
Janne Aline people love to smear and slander Durianrider but he knows his stuff very well and genuinely wants to help people, and he says he's helped hundreds. it's a bad idea to judge someone or something by the opinions of others, unless you know them and value their judgment.
Mariusz Dziewulski I couldn’t agree more with your point and I promise you I always do my best not to be judgemental, but I must confess that, although so far the others’ opinions about him hadn’t really done anything for me, these images in the video, as I said, are quite shocking. I am no nutritionist, but I can’t think of any condition in which overloading one’s diet with an isolated (and processed and refined) ingredient couldn’t be harmful (and I’m including isolated protein on this statement).
Janne Aline good on you then :) well his habit of consuming piles of sugar does seem extreme and as we see in Mike's video doesn't work for everyone but it's probably not as shockingly unhealthy as it seems as long as it's in addition to good amount of veggies and fruits. it's mostly self limiting too because at some point it gets so sweet it's hard to get it down.
Mariusz Dziewulski nope high insulin levels/spikes are still horrible for your body. Eating so much refined sugar is completely unecessary and unhealthy. Sure eat all the bananas and whole fruits or grains you want but there is no way that any well functioning adult can believe that a cup of refined sugar over cornflakes is good for you.
A 6 month vegan diet made a cyst next to my nose that’s been there for 7 years disappear. It’s also the easiest to follow diet I’ve ever tried, I’m not as hungry. Thanks Mike!
Andy B Why didn't you go to the doctor and have it removed?! It could have been cancerous but then a whole foods Vegan diet would cure the cancer in a couple of weeks
Shawn Darling I’m sure you’re trolling me; however, I will still respond. Could it be a coincidence? Yes, but I have noticed a general decline in my acne consistent with some of the results found with vegan diets.
Andy B No I wasn't trolling you most people with an IQ would take care of a cyst. I had one for about a month got it removed. It was on the side of my neck it was the size of a golf ball. There are some good creams out there to clear up the zits. My thriteen year old son had a zit problem but got the right cream and it cleared up.
Shawn Darling well that’s great. I also had a real acne problem when I played football in high school. I took antibiotics which also had the side effect of leaching calcium from my bones and I developed a stress fracture in one of my vertebrae. I never played sports again in high school and had to wear a back brace. Unlike your story, mine is actually true. You won’t give up though, I’m sure you’ll come up with a snappy retort. Nevertheless, just so you know, you are absolutely wasting your time. I will never read any response you write to this. Ever.
Andy B You are right only a whole foods Vegan diet can cure problems. Those antibiotics must have contained dairy products. If caused that kind of damage. I have been pretty lucky when I had to take antibiotics. That was just when I had to have my gall bladder taken out because it was infected and I had mono. But I am sure they probably did some damage to my liver
These girls believing the moron who says drink a full cup of sugar three times daily DESERVE TO BE OBESE for being this UNBELIABLY FUKING INSANE AND STUPID to not even THINK FOR 1 SECOND LOGICALLY AND SAY "WAIT A MINUTE WTF THIS IS BS FUK NO I WONT DO THIS". They just follow and obey
I've tried to explain a few issues to so many of my friends... this video pulls together about 10 of your others and answers the direct questions I've been asked so many times. I know you're repeating yourself (arent we all?) but this is a QUALITY overview of so many answers that need to be shared. Great job Mr Mic.
Hey Mic! I just wanted to let you know that you were my turning point in going vegan. What started as a health turn about has blossomed into going even zero waste for the environment and donating to sanctuaries. I'm now going strong at 9 months vegan and never plan to look back. Thank you for being my spark!
That’s great you sent a shoutout for Gojiman. I’ve been following him also. I really enjoy following you and him. By the way I’m an ex pharmaceutical rep whose been eating a Plant Based diet for 4.5 years after discovering Dr. Greger.
I'd be a liar if i said my fridge didn't have both pure Quebec maple syrup, and a carton of pure maple water (maple syrup that hasn't been boiled down)... that gooey goodness goes on so many things haha
I think people should focus on cost. What's the cheapest, healthy diet? I'm pretty sure it's mostly beans, rice, and oatmeal with about 30 percent vegetables.
Cost per calorie is a lot cheaper with oatmeal. I'm not saying you shouldn't eat tomatoes, though, because they are a cheap healthy vegetable. It's cheapest when you focus on oatmeal, beans, and rice, and then add the necessary vegetables to round it out. Even frozen vegetables are somewhat expensive but necessary for optimum health.
You're a dude aren't you? Only a dude would completely miss my point and then proceed to tell me what shit costs. Again, I LIVE IN MISSISSIPPI. TOMATOES ARE CHEAPER THAN OATMEAL. (In fact, for at least part of the year, tomatoes are free, we all grow too many of them.) WHAT YOU THINK OF THIS FACT DOESN'T CHANGE IT. REPEATING YOUR POINT TO ME DOESN'T CHANGE IT. AND I DIDN'T ASK YOU IF I SHOULD EAT TOMATOES. I DON'T CARE WHAT YOU THINK OF THEM. What I was trying to do is point out a part to the idea you didn't seem to see and it was rather like playing chess with a pigeon so imma go on and let you be a dumbass who intentionally missed the point now. Peace out.
I started the topic, so maybe reread it. Calling people names is immature, especially for something as trivial as diet. If you get tomatoes for free, great. I was talking about costs in general, and the fact that oatmeal, beans and rice are not only healthy but inexpensive for everyone. Yeah, I'm getting tomatoes out of my garden right now, but they are loaded with acid and don't make a very good staple. Of course I eat them and kale is coming out of my ears, but I can't live on them. Sorry if you are on a man hate trip or whatever.
No, I get it. You want to lay down the situation for everyone and fuck off if someone's reality is different. That doesn't count. It doesn't take hate to recognize a typical dude move like trying to define other's experience for them. Whatever you need to feel right, right? Cuz that's what it's about for you. You laid down a blanket generalization, I say hey- that blanket generalization isn't true for everyone and give on example of dozens I could have and you proceed to tell me how it is, in spite of what I see everyday. You roll on with yo bad self- don't let facts get in your way!
All I know is, homemade wholemeal bread with my homemade soups each time and I'm still loosing weight, whole food plant based is the way to go. 112lbs down.
I got some shocking news: healthy carbs, healthy fats, and healthy proteins are healthy. 😱 The healthiest populations on earth like Okinawans and Adventists have very high carb diets. Olympic athletes consume high carb diets. As long as we’re getting enough energy and micronutrients from our food, we’ll be okay! Thanks for the video Mic!
This is one of the issues that plagues the long term vegan community. Purism gets you nowhere. I eat mostly high protein, high fat vegan. Low fat preserves the heart, high fat preserves the hormones :)
@TT That's actually not true. If I just add some avocado or a batch chia seeds the fat % goes up a lot and I often don't hit 10% (sais cronometer) even though I eat whole foods all day, no added fats etc. Some whole foods contain fats. Nuts/seeds/avocado are healthy to eat some. I find it unhealthy to not eat healthy foods like that just so you can get to a number like 10%, so I ignore the 10%. (Things like oats, chickpeas, quinoa are also a bit higher in fat compared to most high carb foods, so make it more difficult as well) Also: it's way easier to get to 10% if you eat many calories. So for an active man that eats 3.000 calories it's way easier to get to 10% fat while eating a bit avocado, then for a inactive woman who eats 1.900 calories.
I remember the sugar mountain diet. Where do people even get these ideas from. I'm not aware of a single bit of research showing any benefits to eating any quantity of refined sugar. I think this might actually be worse than the carnivore diet... and that's hard to beat.
It's very interesting how just by reading the studies you've arrived at the same conclusions I have. It took me years to figure this all out on my own and then I find your channel which is basically nailing it with everything. It's scary
Durianrider cycles all the time. While those girls did nothing of the sorts. A high sugar diet is important if you're the kinda guy that cycles 200 kilometers a day
Greg Spillane that's right. We're all born with different fat cell amount and they just have more of it. The SAD is more align with the Atkins Diet so they were already undercarbed to begin with thus giving their slim appearance before. Lean doesn't always equate to healthy and essentially it all comes down to how one's endocrine system regulates hormones. A high carb diet will always exacerbate whatever underlying illness one might already posses.
yeah not just weight gain for ppl who dont exercises a ton, but also damage to skin and such. Refined sugar is just not good :S especially not those quantities.
Why you being a hater, its his body and whether he takes steroids or not its his decision, as long as he is vegan and not harming anyone he can do what ever the fuck he wants
I've always gone by the notion that complex carbs are the ones you should eat and the refined carbs you should avoid. But I don't eat any bread. A lot of carbs that I eat comes from black lentils, beans and purple sweet potatoes.
BounceTo TheBeat I want to slowly cut out bread too, just because other carb sources can provide more nutrients-like the ones you mentioned above + fruit.
Yeah, I was reading a while ago that a lot of carbs break down into glucose and that glucose feeds our naturally occurring cancer cells. A big nope! :D
@Lambertorix because they usurp all the capital that was created in more economically freeer times beforehand at the beginning everything seems great, but then the capital runs out.. the more you limit the slavery/socialism the longer it takes, maybe even in perpetuity but you're definitely preventing progression in terms of the standard of living of everyone. violence is never a solution to anything.
I stopped keto because I just felt like crap all the time. Started whole foods on July 4th and I feel better already. Thanks for all the great videos Mic!
@@kellyac210 Sorry to hear about the mono, but glad to hear about the Keto. I hope you are doing well. It's been great for me. Lost 120lbs, reversed diabetes, great blood work, better sleep, improved prostate issues, less inflammation. Nothing negative at all, except night time leg cramps, which I found out was nothing more than a lack of salt because I was eating all whole foods which don't contain much natural sodium. Ate more salt. Cramps went away. The RDA for sodium is 2300mgs which is almost a damn teaspoon of salt. Eat your salt.
PSORIASIS Mic! Video to help a lot of people! You are amazing at finding research papers etc, please do a video on causes of psoriasis from diet! Non vegan nutritionists always talk so much rubbish about this issue that effects a lot of people. My girlfriend also suffers from this which I’m hoping you might give a bit on insight into.
Psoriasis is the result of an acidic body.... keep her diet Alkaline along with some Herb remedies, and she will see results. Also Start watching videos of Dr. Morse, for some useful advice. And do research on how Psoriasis can be cured by Plants, and Natural means.
I had psoriasis until I stopped eating so much carbs and plants. I also lost over 30lbs of fat and put on lean muscle at the same time and have continued to improve body composition over the last year. I grew up in a family that had organic gardens, ate lots of whole grains and legumes, veggies, etc. Over the years, I gained a lot of body fat, psoriasis became worse and worse, and I eventually had to seek medication for depression/ low energy. After 4 months of going keto, I lost 30 lbs of fat, was able to go off of antidepressants, and the psoriasis was better than it had ever been. I tried raw vegan for a year or so back about 8 yrs ago. It was great for weight loss except I got really skinny and lost muscle mass big time. As soon as I started adding more starchy carbs to the diet, I got fatter again. I didn't notice any improvement with the psoriasis with raw vegan diet or any of the topical creams available. I understand that this is anecdote and maybe there is something about my ancestry or biology which may be different than others, but I will trust the results that I get with my own experimentation over a broad study's conclusion that just might be cherry picked by someone with a large cognitive bias. Staying objective as much as possible and trying new things in a relatively controlled way is probably a good idea...you never know what you might learn about yourself.
Fun fact: in my molecular biology lectures there was an undeniable consensus among my lecturers that fat impacts diabetes pathogenesis and they didn't even mention anything about sugar or anything. I don't even study nutrition this was pure molecular biochemistry, it can't lie and the pathways are not nuanced!
To be fair, you should probably separate the carbohydrates coming from sugar from refined sugars. Not the same, and definitely treat the body differently.
Tried to explain this to my diabetic friend whose blood sugar levels went down on Keto. It is only because you aren't in taking any sugar. Doesn't mean she isn't still insulin resistant..
CARBS ARE LIFE! Ahhh and I know... random comment so HELLO vegan fam and random person scrolling through the comment section! xD I hope you're doing great... Just like Mic, I too am really passionate about spreading this message and inspiring people to better their life through a healthy, plant based and natural way of living + eating! If any of this happens to interest you then be sure have a look and know I value and appreciate your time, and if it doesn't, then have awesome day anyways! PEACE & LOVE
I'm impressed by how well your videos are always prepared. I've been vegetarian for around 6 months now, and I'm getting closer to going vegan. Your videos are a big big BIG motivation to do so - thank you! 🌱
There are a lot of people out there who have ruined their digestion with processed food, and now they swear by a low-carb diet because it gives them a little relief. What they really need is of course help from a professional to clean out the pathogens and all that complicated gut-healing elimination diet stuff that of course varies very much in detail from person to person. Because why would anything ever be easy, ever? ☹️
It definitely takes a critical eye and being open to and aware of biases in the writing and wording of studies. While the data is fact, how you interpret the data or present it is more often the problem. The actual study may say that a drug lowers cholesterol by x% and then label it as a success simply bc there was any improvement at all (and they are being paid by the drug company.) While technically they aren't lying... they aren't being truthful either if x% is only a small amount of what you need to lower your cholesterol to be in the normal range. It's the same as reading 2 articles about the same story. One will be biased one way and the other the opposite. They share the same facts but spin the story to fit the narrative that their audience wants to hear. Ultimately, our bodies are extremely complex organisms. While we have more facts today than we ever have about how our bodies function we still haven't worked out exclusively what the data means. Not all studies are biased just as news. However, interpretations can vary even among those that are honestly attempting to find truth.
@@meganmullikin6049 and it depends indeed how openminded people are. If say I eat low fat. people react with: fat is healthy because so and so. its annoying. I just say you know what, I tried some stuff. High carb works best for me.
Beyond the extreme helpfulness of this video, I love how you shout out small channels that add value and need a boost! People helping people who are helping people ❤️
carbs convert to tricglycerides. physiologically, the liver will convert those carbon chains to other forms, and it also causes insulin resistance. healthy carbs are beans. okinawans didnt eat grains. americans dont rely on american style carbs. you fail to differentiate between yams and bread. the liver handled these differently
Well...I love this one, whole carbs aren't the enemy, I switched to wfpb and I cam say that eliminating process foods has transformed my body more than killing it at the gym..my body wasn't design to digest process food, I eat 75% whole carbohydrates and I don't gain much fat..like doing process foods...including process carbs like flours, sugars. .you know what I mean..my personal advice is the simplest and close to natural state of foods the better for your body, I'm not a nutritionist, just my personal experience. .I do run but staying away from processed foods is the only thing that made my body lose that midsection fat ...thanks..your video is just a confirmation of what I'm doing is right, at least for me..
What I worry about is not what you adressed, but that I end up eating too much on a low fat vegan diet centered around grains. I cant say if a low fat vegan diet based around vegetables and tubers with a lot of beans and tofu and nuts would be a different experience, but I tried going vegan low fat for a year a while ago and I gained a significant amount of weight at that time, felt extremely lethargic and had to eat a lot of volume of food to feel satisfied. A typical meal was brown rice, red beans with salsa and steamed broccolli. That WAS NOT filling. I ate bowls and bowls of the stuff and still found space to eat bananas, wholegrain bread. wheat crackers etc, afterwards because I kept getting "the munchies". This satiety issue is what I wanted to see addressed here.
@@thatcanadiangrandma im glad you feel full quickly. Wish i was like that! It takes a very high protein meal with heavy starches, some fat and vegetables to shut my hunger off. Actually, the vegetables dont make or break the satiation effect , its the high protein plus starch and some fat that shuts my hunger drive off.
Excellent video Mic! It's all about eating the right kind of carbs. P.S. I think the Kempner diet/study is really interesting that he was able to create such results from such a high sugar diet. Regardless, whole starches and fruits are ideal.
Hey Mike! I highly recommend that you watch a couple talks from Dr. Robert Lustig about refined sugar and how because of its dual chemical composition of glucose 7 fructose leads to the activation of biochemical pathways that lead to the development of metabolic syndrome, obesity and diabetes.
It has been amazing switching from keto to WFPB! I intermittentfasting fast so I do get in a state of ketosis e everyday then when I break my fast I eat WFPB!
Aaron Warren yes! Ezekiel bread is my fav. Don't eat it often but I do enjoy it. I make oat milk and have oatmeal :) beans are wonderful as well. I also enjoy black lentils!
Mic, thanks for another great video. I realise there is little/no research on vegan keto diets, but I feel that this lifestyle is being ignored by vegan youtubers, perhaps due to fear, however I do think vegan-keto combines the best of both worlds, a diet based on greens, cruciferous veg, avocado, berries, nuts and seeds seems healthy to me?
I did it for 10 weeks. Very restrictive and created a lot of anxiety and performance decrease. Muscle loss even with replacing electrolytes. I want vegies and beans and this can't happen on keto. There were good things about it though 4 sure
Stacey Thomas mostly just eating things i would have ordinarily not allowed myself to have which then made me feel more comfortable about listening to what my body needs
I'll mention this. I had sleep apnea and sinusitis until I quit wheat, and it went away. I reintroduced it and it came back and dropped it again and it went away (as in the first night). Work with type 1 diabetics has shown that HIGH GLUTEN wheat products require 1.5-2.0x as much insulin to manage a given amount of carb grams as most other carbs. The rise is slow, but very extended with insulin requirements being elevated for up to 12 hours after a meal of high gluten wheat. The theory is that gluten surrounds starch and gets it further into the intestine before it is released, but that it actively stimulated glucagon release at that point which raises insulin exposure.
How? Your body needs carbs to convert tryptophan into serotonin, which is needed for mood control and overall cognition. If you have a low carb diet, you might not be getting all the serotonin that you need to be stress-free.
No. Animal fats are good, that is based on inaccurate studies that have been disproven again and again. Animal fats =good, veggie carbs=good in moderation, refined carbs/sugar= terrible, never eat
Have you done any research into studies done on other ancestral diets. I follow a low fat whole food plant based diet and have read Dr Valter Longo’s book and he recommends following a diet more like your ancestors.
Roman gladiators were predominantly vegetarian. Their diet gave them the nickname Hordearii, which stands for "beans and barley muncher". Our biggest and strongest ancestors ate lots of carbs and fiber. The WFPB diet is the way to go!
So I just recently went oil free. I was wondering if you eat cocoa butter? My brother and I couldn’t decide if it were oil or not. It is theobroma oil, but it’s from cocoa beans. And is peanut butter considered oil because of peanut oil?
This guy is so irritating. How is it difficult to realise that more carbohydrates stimulates the release of more insulin. More insulin is never good. Its simple science. If u want to treat insulin resistance and reverse type 2 diabetes, it makes sense to lower carbohydrates. This guy is so hopeless. What a schill.
Hes a brainwashed vegan thats got a following of other brainwashed vegans that inflate his ego. He spouts bullshit epidemiological and observational studies all the times. dude is a quack.
Dr. Garth Davis literally says “unless you’re really overdoing it on the calories” in What the Health, after he makes the point that it’s harder for our bodies to store carbs as fat vs storing fat as fat. So I don’t see why someone would come away from that doc thinking they can eat as many carbs as they want and not get fat unless they just weren’t paying attention.
Oh I have, due to chocolate, (coconut)oil or processed junk containing it, like coconut oil based cheezzze, the later was worse than pork when it comes to acne...
Tried keto, I was on it for nearly 9 months, worst mistake iv EVER made. Caused me to go into a cascade of immune responses, damaged my digestion, have me psoriasis (which I'm predisposed too) made me hypoallergic to foods I was previously fine too. Iv now been on a pure whole foods plants based diet for nearly a year. It's been a long healing process, but my health is a thousand times better, I'm extremely lean, my psoriasis is nearly non existent, my digestion is now much better, my hairs grown dramatically, and I have no more brain fog and extreme fatigue. Thank God I seen through the lies! WFPB for life!!!
It's so annoying to me when people say, "Being vegan isn't necessarily healthy. You might eat too many carbs." Whatttttt? If you're eating potatoes, rice (even white rice), beans, corn, whole wheat pasta, and winter squash, you're fine. Try that "I went vegan and got really sick, aka the leafy green salad diet" for a week, and tell me how that works. Here's a clue, it won't. Whole starches, carbs from whole plant foods, are the only way you're guaranteed to get enough calories from a healthy source of food. Thanks Mic, for all your videos. Loved this one!!
Here is my rebuttal to this video as someone who eats a high fat diet: The first study you cite about overfeeding refined carbs also goes on to state: "When measured directly (5, 19, 20), de novo lipogenesis is strongly influenced by the macronutrient composition of the diet, even in the absence of excess energy, and can increase dramatically under certain dietary conditions. De novo lipogenesis increased 5-fold in lean subjects fed a low-fat, high-carbohydrate diet (70% carbohydrate, 10% fat) compared with a typical Western diet containing 45% carbohydrate and 40% fat". The conclusion is that high carb intake stimulates de novo lipogenesis regardless of whether the carbs or fat are being stored as fat. Bottom line: higher carb intakes lead to more de novo lipogenesis aka more fat storage of calories as fat. Next you talk about how Okinawans who consumed a large portion of their calories from carbs but were still very healthy. However, there are many people like the Masai and Inuits who consume high fat, high saturated diets with little to no carbs who also have low rates of chronic diseases. As you mentioned too there are also many other confounding variables like about how a group of people live their life so you cannot conclude that Okinawans are healthy because they consume large amounts of carbs. Correlation does not equal causation. As regards to the broad study and other studies that show plant based diets work I would not doubt that for a second. But a keto diet has also been shown to be beneficial to losing weight and helping with diabetes (I'll cite some studies below). The common denominator between these two is that you are cutting out the refined carbs and sugar not that the amount of fat or saturated fat in the diet are low. www.ncbi.nlm.nih.gov/pubmed/19641727 academic.oup.com/ajcn/article/87/1/44/4633256 www.nejm.org/doi/full/10.1056/NEJMoa022637 nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-6-31 www.ncbi.nlm.nih.gov/pubmed/16652223 You then go on to state that vegans have been shown to live longer and have lower rates of chronic disease than "meat eaters" (whatever meat eaters means). Once again correlation does not equal causation. There are many confounding variables that are not accounted for. For example one of the studies you cite only using Adventists who have low rates of sugar consumption compared to the typical American who is a meat eater and consumed lots of refined grains and sugar. You should have also mentioned that in the presence of insulin your body has more of a tendency to store calories as fat as opposed to use them for energy. When insulin is low your body has more of a tendency to use stored fat as energy. Furthermore when your glycogen stores and immediate energy needs are met carbs get turned into fat. This is basic knowledge found in any physiology or biochemistry book like Guyton's Physiology.
Unfortunately, despite exercising much more than we do, the Masai also had extensive arterial plaque in their 40s and 50s--as much as older American men do. And they died young, so they don't provide evidence a high fat diet can be healthy across the lifespan. Ditto for the Inuit. The large slim healthy populations have always most of their calories from carbs, so we're in uncharted territory with trying to be super-healthy on very high fat diets. And the point about the Adventists is that within a population that is very health conscious and doesn't eat a lot of junk, you see step-wise worsening of health as people eat more animal products (and the vegans have the best overall outcomes).
Your analysis of the Okinawa highs carb ratio is totally flawed because you don't account for the fact that Okinawans have historically worked long days in fields, their survival was based on it. Its based on the simple theory that carbs are fuel, and fats, proteins, etc,. are nutrition.You're a smart guy, but you really shouldn't see veganism as an agenda, just something that works for you.
@@HealingLifeKwikly That's quite a blanket statement, I would need to see some pier reviewed literature on that. One thing I know from my experience and those of many others is that when a person over 40 drastically cuts their carb intake it has immediate and lasting health benefits including weight loss. When people who follow diets like those in "The Plant Paradox" tend to feel a lot better in a fairly short time, I think its the carb cutting alone. I think "The Plant Paradox" is nonsense, but that's a different story all together.
@@Chasstful Thanks for your reply. Part of what I research and teach as a university professor and researcher is nutrition, and although people eating high fat usually attribute their improvements to eating less carbs, the problem wasn't that they were eating carbs, it is that they were eating processed foods. The vast majority of carbs people eat in western countries are processed carbs, and those range from not as healthy to extremely unhealthy. In contrast, truly WHOLE food carbs (intact grains, legumes, sweet potatoes, etc.) are VERY healthy. As whole grain consumption goes up, longevity goes up. As legume consumption goes up, longevity goes up. But most people are confused about carbs because what they are calling carbs are really processed foods, and even top researchers and best-selling book authors routinely report on a study that is about people mostly eating processed carbs then turn around and make blanket claims warning people to eat less carbs. But in most places on Earth, the traditional diet was high on carbs, with meat and fat being more of a sometimes thing or even luxury. In fact, the best evidence we have for overall long-term health favors diets with lots of carbs--and yes, that includes for us older folks. Best weight loss outcomes at 1 year for an all-you-can eat diet were from the BROAD study, a whole food plant based diet that was very high in carbs and very low in fat: thebroadstudy.com/ Here is a randomized controlled experiment in which diabetics' blood glucose was brought under control in only three weeks and their LDL was cut 39%--on a diet with 73% calories from carbs: See the 2:47 mark in nutritionfacts.org/video/benefits-of-a-macrobiotic-diet-for-diabetes/ or here's the study directly: Soare A, Khazrai YM, Del Toro R, et al. The effect of the macrobiotic Ma-Pi 2 diet vs. the recommended diet in the management of type 2 diabetes: the randomized controlled MADIAB trial. Nutr Metab (Lond). 2014;11:39. The ONLY diets shown in multiple multi-year studies to stop even serious heart disease in its tracks, dramatically reduce CVD symptoms, and achieve some reversal of arterial plaque are VERY low fat diets centered on whole plant foods, and with only about 10% calories from fat: dresselstyn.com/JFP_06307_Article1.pdf www.dresselstyn.com/Esselstyn_Three-case-reports_Exp-Clin-Cardiol-July-2014.pdf What most westerners don't realize because they have never eaten a truly nutrient-dense whole food plant-based diet is that it is incredibly filling, and research shows that people find beans to be more filling than beef. People CAN lose weight in the short run on very high fat diets, and then some associated biomarkers WILL improve, but the longer term research we have shows low-carb diets to be linked to more CVD deaths and higher all-cause mortality. As for truly keto high-fat diets, the only long-term research is on kids with epilepsy, and the diet gave them a variety of unpleasant long-term health outcomes. Finally, high consumption of animal fat dramatically increases the body's exposure to industrial and agricultural toxins--which naturally accumulate at high levels in the fat of animals. If we hadn't polluted the planet, that wouldn't be a problem, but we did, so meat eaters have been found to have MUCH higher concentrations of toxins in their bodies than vegetarians and vegans do (and those toxins promote a wide gamut of diseases). Take care.
@@HealingLifeKwikly That's a lot of data. My issue with the discussion of nutrition today is that every side seems to have an agenda. For this reason I don't believe that there are any definitive conclusions to be made. The maker of this video sure has an agenda. I'm not a nutritionist but I'm an avid reader on the subject. I'm at the point where I say to each their own. What works for one may not work for another because there are too many variables. 20 years ago, I was a good 40 pounds overweight and went on a very low carb diet, and lost 60 pounds and was my high school weight. I've kept it off ever since with a fairly low carb diet. I do exercise a lot So, you can see why I say it works very well for some people. About a year ago, I decided to go on a whole food diet, nothing processed. First off, its really hard to do when you have to travel, and secondly, its pretty darn expensive. This brings me to another issue, how are low-income folks supposed to eat healthy? One thing we can all agree on, a persons nutrition is of immense importance to their well being.
@@Chasstful Thanks for your reply. I agree that all sides have. agendas and often scream loudly and annoyingly at each other. Food is very personal, so it brings out strong feelings. Politics aside, converging lines of research clearly show that WFPB diets lower in fat are healthiest overall in the long run. There are ZERO high fat diets or high animal food diets that have achieved the array of long-term health benefits that VLF WFPB diets have. Those are just the facts--although corporations like to keep us confused about that. Presumably you agree that there is more to your health than staying at a slim weight, and long-term, low-carb diets increase CVD deaths and all-cause mortality. Seemingly fit and healthy who don't eat a healthy diet frequently have fatal heart attacks, so being slim is great, but doesn't tell you whether or not your diet is actually healthy. It WOULD be lovely if there were more affordable WFPB options when you are out and about, but sadly, most of what's available are the things that ramp up disease. As for cost, good studies show it is no more expensive. Yams are cheap, the intact grains I eat are cheaper per pound than the meat I used to eat, beans are dirt cheap, etc. Take care.
I like my processed carbs in the form of larabars (which also contain nuts), but that's not much processing, right? (and it is only a few whole food ingredients.)
at 5:52, The Okinawans ate a calorie deficient diet? That is why they live long. Other blue zones such as on Greek Islands eat up to 25% of their calories in dairy and live long, too. Calorie deficiency, rather than the veganism is a greater predictor of longevitiy. More specifically, the greatest predictor of longevity is body size. Smaller, shorter people live the longest. At 9:12, Animal fat has a different appetite trigger, not propionate but ghrelin. At 9:24, you nailed it that fat and sugar do not mix. So you can go high carb vegan or low carb/cycle keto but you cannot do both fat and carbs together. At 11:22 the Relative Risk or Odds Ratio on these epidemiolgical studies are super weak and not sufficient enough to take clinical action on. Only .22? It's gotta be 2.00 or rather 3.00 and higher before recommendations can be given. 11:33 Are these meat eaters who eat bread and sugar? Another epidemiological study that misleads.
The Ikarians are Greek Orthodox Christians who fast almost half the year, so caloric restriction is clearly at play in their case, and that plus their strenuous lifestyles probably have MUCH more to do with their longevity than does drinking goat's milk (a food that goats evolved to eat but humans didn't). What the Blue Zones have in common is less meat consumption than Americans eat. Related to that, other research indicates that animal protein restriction may work as well as caloric restriction for longevity: nutritionfacts.org/video/caloric-restriction-vs-animal-protein-restriction/ People eating a vegan diet consume less leucine and methionine (which promote cancer and aging), and have lower levels of IGF-1, which promotes cancer. nutritionfacts.org/video/methionine-restriction-as-a-life-extension-strategy/ nutritionfacts.org/2015/06/16/living-longer-by-reducing-leucine-intake/ And animal fat consumption is increasingly problematic in a polluted world, since toxins, including persistent organic pollutants (POPs) tend to build up at high levels in the fat of animals.
"At 11:22 the Relative Risk or Odds Ratio on these epidemiolgical studies are super weak and not sufficient enough to take clinical action on. Only .22? It's gotta be 2.00 or rather 3.00 and higher before recommendations can be given." That table is part of a larger data set showing that compared to omnivorous Seventh-Day Adventists, the vegan Seventh Day Adventists only had a .22 risk of diabetes, meaning that almost 80% of their risk had been wiped out compared to meat-eating members of their faith. If you don't tell your patients when there's a way to wipe out ~80% of their risk for a specific disease, they maybe should ask for a refund. Put differently, the omnivorous Seventh-Day Adventists had almost FIVE TIMES the risk of diabetes of the vegan Seventh-Day Adventists.
Researchers recruited people with the St. Louis Vegetarian Society and did a study where they compared people who did calorie restriction vs vegans. Only the vegan group had the significant drop in IGF-1. Unlike rodent studies which seemed to show calorie restriction worked. (Another reason to quit experimenting on animals. As if thalidomide wasn't a good enough one.) Aside from that any diet that accepts animal products has got to address the impossibility of this planet supporting that diet.
Single marker studies aren't as valuable as we think such as IGF-1. Also, see ruclips.net/video/vpTHi7O66pI/видео.html about how it is vital to have millions of hooved animals eating grass to reverse deserts and save the planet.
Except that in the randomised control trials such as the Women's health intitiative, there is no risk from eating meat. An RCT has a chance of finding truth at 1:1 or 2:1 and an observational study is only at 10:1. Meat heals and is essential to health.
I agree with Mic in a general way, but there is an important subgroup who cannot eat this way, and that is people with Insulin resistance. I have been a whole food vegan for years, but recently developed insulin resistance due to carbs being my primary staple for caloric intake in the form of sweet potatoes and brown rice. So now I must eat low carb to allow my body to heal from IR. Anything over 140 glucose level and you are burning up your arteries.
I think you forgot to mention the fact that you can have a high fat diet based on whole food sources of fat that actually don’t clog your arteries. Would be good if you considered inflammation into the equation, because most of the foods that cause inflammation also seem to be the ones that make you fat. That would include animal proteins/fats and refined carbs.
Although plant fats are healthier than animal fats, I've never seen any solid evidence that you can get your LDL into the healthy range and stop and reverse atherosclerosis eating lots of fats (though it's been done multiple times on very low fat WFPB diets.
I'm well aware of it, but here's the problem. The one Eco-Atkins diet dropped LDL 23% at two weeks but it's already creeping back up at four weeks, and the study wasn't long enough nor did it include better indicators (amount of arterial plaque) to give us solid evidence of anything. And the average American needs to bring down their LDL by 50% or so to get it to the level where plaque doesn't keep building up in the arteries (at least based on past research / maybe the LDL cutoff for that is higher with WFPB, but until there are studies on this, we're just guessing). And the Harvard study showed a nice drop in mortality for high fat plant-based, but not nearly as good as the results from VLF WFPB (e.g., Esselstyn), where major cardiac events and cardiac mortality were droped to zero or near zero. So, although I love Dr. Greger's work, his concluding line in that video doesn't fit what the research showed: It didn't show that HF WFPB works as well as VLF WFPB, only that it works better than the SAD diet. Take care.
Karl Wheatley i think you read the first study, because there was a second one that lasted 6 months and the conclusion was that it was as good as the high carb wfpb diet, with no increase in al cause mortality.
"No increase" in all-cause mortality is a terrible outcome when what that's being compared to is the typical American diet and health outcomes. Better than Atkins, but still very bad outcomes. What most people want, and it appears to be achievable on a VLF WFPB diet, is to wipe out heart disease and all the other diseases that result from atherosclerosis. So unless HF WFPB is reversing arterial plaque and dropping major CVD events to zero or near zero, it's not in the ballpark of the health benefits of VLF WFPB.
I'm just going to avoid this research. Because it's all about what works for you. Once I cut my carbs, yes in all the forms of carbs including potatoes, rice, whole grains, legumes, beans, etc. I got to a weight that I never have been before. And those studies that claim to say fat causes fat storage? What they don't know is that, on a standard high carb western diet, when you combine carbs with fat you get an exaggerated insulin response. THIS causes you to store the fat! It's funny how they want to prove this and scare people from consuming fat and they ignore the damage carbs can bring. Fat alone, in most forms, will not be stored as fat and will be used as fuel if you eliminate the carbs.
"when you combine carbs with fat you get an exaggerated insulin response." That's why the successful WFPB diets are around only 10% calories from fat--that's where you get great blood glucose trajectories.
I just gave up Keto for whole foods.
Steve Miller fuck yes dude.. don’t fall for the calories don’t count bs though.. they definitely do haha
Steve Miller same. Lost 20 pounds on ketosis, then another 35 on whole food.
Amazing!
As in whole bag of Doritos am i right woorrrddd.
keto gives amazing results tho wtf gets u shredded as fuuark
I also just want to tell you, that you helped my 52 year old father who has been a meat eater for his whole and chef, go VEGAN. He sends me your links all the time and usually will add “vegan for life!!” At the end.
Thank you so much for all that you do!
Emily Sherwin omg thats a miracle! How did you convince him?
Yay
@@ensulalachance8353 Mic convinced him!
Mic, I've only been Vegan for about 4.5 months. I have lost an incredible amount of weight. I avoid oils unless they are derived from whole sourced plants such as using cashews for sauces, etc. Thank you for this re-affirming video. I've never eaten more in my life and felt so good! I love to pound down sprouted bread, potatoes, and black & brown rice! I've probably lost around 40 lbs without counting calories, carbs, or any of that dieting none-sense. I am old but feel new and alive again! Anyhow, thank you for being a great inspiration for my husband and me and the thousands you touch on social media. I truly love what you're doing and know how much work goes into the work you do!!!! LOVE, LOVE, LOVE Mic. the Vegan!!!!
Yay for going vegan! I am happy you are having success.
What a beautiful comment. Thank you for sharing!
Im currently going vegan and I'm so scared that I'm eating too much carbs but I refuse to count calories or carbs because I'm scared it'll trigger me (I've struggled with an eating disorder).
@@thecoolkids9369 I feel you. Same situation here. I am focused on avoiding ravenous hunger right now, and making sure I get the usual missing minerals/vitamins for vegans. (B12 supplement, kelp chips, two Brazil nuts, zinc lozenge, and omega 3 vegan Mayo). By focusing on mindful eating, I am doing way better now. No more binging or purging. I am carb loading as my weight slipped fast and I need to get it on quickly. It's not easy though.
" how do you eat all those carbs" - said a fat non vegan to a skinny vegan..
Wow you are very obnoxious, no wonder vegans are so hated.
The Observer
yeah this one dude makes a joke and that’s the reason vegans are hated, right?
The reason vegans are hated is because meat eaters feel bad.
The Observer oh, so here's a simple joke that defines ALL vegans as hated. Yet, the majority of comments online on anything vegan or even level headed discussions on animal rights contain comments such as "BACON", "I ate a steak while watching this", insulting vegans nonstop and overly aggressively etc. Yet the vegans are the hated ones, ok buddy!
I've heard that anything more than 50% carbs turns your beard red.
Why would you stick with a diet until it has gone as far as making you put on 60 kg? Wouldn't you start getting a bit hesitant after something like 10 kgs, or 20? It just doesn't make any sense to keep going for that long.
Fredrik Svensson Because he would tell them they needed to repair "metabolic damage" and that the weight would eventually fall off if they continued to "Smash in the calories". So, I guess they were waiting for some magic to happen. 😞😞
That's terrible. Thank you for putting it into context.
there is nothing wrong with fruit it will not make you fat. whenever it is fear of sugar it code for fear of fruit coz fruit is so abundant it is a death sentence for the technocratic system. Most people will hear stuff about sugar and then quit eating fruit coz it is sweet. fruit contains fructose not glucose and is very good and healthy to eat in considrable amounts.
Martin Thompson yes, but cancer feeds on sugar. Cancer patients should not indulge on fruits.
Esoteric One wow amazing - these poor people believe in him so much. It’s so irresponsible of him.
Great video buddy 👍😀 Thanks so much for the shout 👍😀 very much appreciated 👍😀
I just count calories, and eat almost 100% whole foods(its just easier to stay full and lose weight on a whole food diet in my experience)
55 pounds down(half way there)
Yeah, but I can eat 2000 calories of nuts in 10 minutes. If you're trying to lose weight, understanding what a calorie is is the only actual thing that matters.
Well done man
Samuel Johan I can go to town on some potatoes. Especially with some hummus or salsa on there. But 500 calories of potatoes is what... 4 cups or something? Quite a bit
Good for you. Don't listen to people who tell you not to count calories. Whichever diet one eats, calories in - calories out is still valid, it's just thermodynamics. So by all means keep counting, you have to have a metric on what you take in to be able to assess your progress and make adjustments. Also stick with whole foods, obviously.
Seybertooth yeah, thanks. I did it until I didn't really have to. I know what a 300 calorie breakfast looks like etc.. now I dont have to write it down, just plan my meals. 60 pounds now.
Is there a way to calculate the real price of meat and dairy without subsidies? If so can you make a video?
Great idea!
I would watch this video. Such a great idea!!
Read the excellent book ''Meatonomics''
Yes! People often complain plant milks are expensive and that fruits and veggies are expensive. Imagine if the subsidies were for healthy food instead of funding killing
Justin Carrubba that is my dream world. Where subsidies pay for organic veg not meat/dairy and solar panels not carbon fuels.
Carbs are life!!! But let’s focus on Whole Foods and not under or overeating :) we need to stop fearing carbs.
Intuitive eating is everything!
Lift Vegan Carbs don't need to be feared. What should be feared is combining refined carbs with fat and the frequent eating that is the result of that.
Intuitive eating doesn't work for everyone. I have the appetite of a horse, and can easily overeat even on my WFPB diet.
I feel you, I'm the same way! I mean intuitive eating like when you're craving something, first ask yourself am I hungry or do I just want some chocolate? And if you are indeed hungry, go for a real nutritious and filling meal first, then have the chocolate for pleasure after
James Little Try a keto diet. Overeating on a ketoV (V for low carb vegetables) diet is difficult. Not on your first meal, but after a week you simply lose the appetite. (But when you cheat once and eat a carb meal, you find youself hungry again a couple of hours layer, craving more carbs. Carbs don't help eating "intuitively".)
Sweet potatoes will always be the best carb.
hell yeah
Rice
My fav
Kitty Gemma being English I quite like jersey royals! Very tasty 😋
To me is bread. bread and coffee is the only thing I can say I enjoy eating
The fibre stops you from overeating when eating whole foods. It's almost impossible to overeat on fruit or whole grains when eating very low fat.
That's not true though, it is perfectly possible to overeat on fruits, whole grains a bit harder but still possible. Sorry but there is no magic bullet, you gotta regulate your calories one way or another.
I can easy eat 30 banana per day and still hungry
After 6 months being vegan and mostly wfpb, I am for the first time in my adult life at a healthy bmi. And that is me eating mostly starch based food like potatoes.
You present information in such a way that it makes it incredibly enjoyable to watch. Keep it up! Love what you're doing and YAY FOR CARBS!
I am so shocked by this Duriander guy, this refined sugar diet and these kids who bought it, I had to pause the video to make this comment. I have seen other youtubers mentioning this Duriander as a really bad influence, I haven't even taken time to go search for it. Seriously, I am really shocked and hope those kids are doing better now.
Janne Aline people love to smear and slander Durianrider but he knows his stuff very well and genuinely wants to help people, and he says he's helped hundreds. it's a bad idea to judge someone or something by the opinions of others, unless you know them and value their judgment.
Mariusz Dziewulski I couldn’t agree more with your point and I promise you I always do my best not to be judgemental, but I must confess that, although so far the others’ opinions about him hadn’t really done anything for me, these images in the video, as I said, are quite shocking. I am no nutritionist, but I can’t think of any condition in which overloading one’s diet with an isolated (and processed and refined) ingredient couldn’t be harmful (and I’m including isolated protein on this statement).
Janne Aline good on you then :) well his habit of consuming piles of sugar does seem extreme and as we see in Mike's video doesn't work for everyone but it's probably not as shockingly unhealthy as it seems as long as it's in addition to good amount of veggies and fruits. it's mostly self limiting too because at some point it gets so sweet it's hard to get it down.
Mariusz Dziewulski nope high insulin levels/spikes are still horrible for your body. Eating so much refined sugar is completely unecessary and unhealthy. Sure eat all the bananas and whole fruits or grains you want but there is no way that any well functioning adult can believe that a cup of refined sugar over cornflakes is good for you.
It’s hard to find a video I agree with 100%... but this is one of them!
How about this one: ruclips.net/video/9qOQGBVedAQ/видео.html
Word.
A 6 month vegan diet made a cyst next to my nose that’s been there for 7 years disappear. It’s also the easiest to follow diet I’ve ever tried, I’m not as hungry. Thanks Mike!
Andy B Why didn't you go to the doctor and have it removed?! It could have been cancerous but then a whole foods Vegan diet would cure the cancer in a couple of weeks
Shawn Darling I’m sure you’re trolling me; however, I will still respond. Could it be a coincidence? Yes, but I have noticed a general decline in my acne consistent with some of the results found with vegan diets.
Andy B No I wasn't trolling you most people with an IQ would take care of a cyst. I had one for about a month got it removed. It was on the side of my neck it was the size of a golf ball. There are some good creams out there to clear up the zits. My thriteen year old son had a zit problem but got the right cream and it cleared up.
Shawn Darling well that’s great. I also had a real acne problem when I played football in high school. I took antibiotics which also had the side effect of leaching calcium from my bones and I developed a stress fracture in one of my vertebrae. I never played sports again in high school and had to wear a back brace. Unlike your story, mine is actually true. You won’t give up though, I’m sure you’ll come up with a snappy retort. Nevertheless, just so you know, you are absolutely wasting your time. I will never read any response you write to this. Ever.
Andy B You are right only a whole foods Vegan diet can cure problems. Those antibiotics must have contained dairy products. If caused that kind of damage. I have been pretty lucky when I had to take antibiotics. That was just when I had to have my gall bladder taken out because it was infected and I had mono. But I am sure they probably did some damage to my liver
I always have the feeling in these discussions that we need to make more of a distinction between sugars and the other carbs.
These girls believing the moron who says drink a full cup of sugar three times daily DESERVE TO BE OBESE for being this UNBELIABLY FUKING INSANE AND STUPID to not even THINK FOR 1 SECOND LOGICALLY AND SAY "WAIT A MINUTE WTF THIS IS BS FUK NO I WONT DO THIS". They just follow and obey
I've tried to explain a few issues to so many of my friends... this video pulls together about 10 of your others and answers the direct questions I've been asked so many times. I know you're repeating yourself (arent we all?) but this is a QUALITY overview of so many answers that need to be shared.
Great job Mr Mic.
Hey Mic! I just wanted to let you know that you were my turning point in going vegan. What started as a health turn about has blossomed into going even zero waste for the environment and donating to sanctuaries. I'm now going strong at 9 months vegan and never plan to look back. Thank you for being my spark!
That's really awesome! Good for you!!
That’s great you sent a shoutout for Gojiman. I’ve been following him also. I really enjoy following you and him. By the way I’m an ex pharmaceutical rep whose been eating a Plant Based diet for 4.5 years after discovering Dr. Greger.
drinking maple syrup instead of water?
what a concept!
sooooooooDark maple syrup has more minerals!
That’s so Canadian lol jk
sounds like a Canadian breakfast option
GnarlyKicks Lol, whatcha think aboot that, eh?
I'd be a liar if i said my fridge didn't have both pure Quebec maple syrup, and a carton of pure maple water (maple syrup that hasn't been boiled down)... that gooey goodness goes on so many things haha
I think people should focus on cost. What's the cheapest, healthy diet? I'm pretty sure it's mostly beans, rice, and oatmeal with about 30 percent vegetables.
Depends on where you live, probably. I pay more for oatmeal here than tomatoes. Lot of tomato sandwiches.
Cost per calorie is a lot cheaper with oatmeal. I'm not saying you shouldn't eat tomatoes, though, because they are a cheap healthy vegetable. It's cheapest when you focus on oatmeal, beans, and rice, and then add the necessary vegetables to round it out. Even frozen vegetables are somewhat expensive but necessary for optimum health.
You're a dude aren't you? Only a dude would completely miss my point and then proceed to tell me what shit costs.
Again, I LIVE IN MISSISSIPPI. TOMATOES ARE CHEAPER THAN OATMEAL. (In fact, for at least part of the year, tomatoes are free, we all grow too many of them.) WHAT YOU THINK OF THIS FACT DOESN'T CHANGE IT. REPEATING YOUR POINT TO ME DOESN'T CHANGE IT. AND I DIDN'T ASK YOU IF I SHOULD EAT TOMATOES. I DON'T CARE WHAT YOU THINK OF THEM. What I was trying to do is point out a part to the idea you didn't seem to see and it was rather like playing chess with a pigeon so imma go on and let you be a dumbass who intentionally missed the point now. Peace out.
I started the topic, so maybe reread it. Calling people names is immature, especially for something as trivial as diet. If you get tomatoes for free, great. I was talking about costs in general, and the fact that oatmeal, beans and rice are not only healthy but inexpensive for everyone. Yeah, I'm getting tomatoes out of my garden right now, but they are loaded with acid and don't make a very good staple. Of course I eat them and kale is coming out of my ears, but I can't live on them. Sorry if you are on a man hate trip or whatever.
No, I get it. You want to lay down the situation for everyone and fuck off if someone's reality is different. That doesn't count. It doesn't take hate to recognize a typical dude move like trying to define other's experience for them. Whatever you need to feel right, right? Cuz that's what it's about for you. You laid down a blanket generalization, I say hey- that blanket generalization isn't true for everyone and give on example of dozens I could have and you proceed to tell me how it is, in spite of what I see everyday. You roll on with yo bad self- don't let facts get in your way!
Again, you have done all the research, so lazy me don't have to. A million jillion heart felt thanks.
All I know is, homemade wholemeal bread with my homemade soups each time and I'm still loosing weight, whole food plant based is the way to go. 112lbs down.
What works for me is that i cut rice and bread and i still eat potatoes and in losing mad weight so far. Lost 110lbs
*THANK YEEEEE*
Omg when one of your fav youtubers comments on another one of your fav youtubers vidoes
I got some shocking news: healthy carbs, healthy fats, and healthy proteins are healthy. 😱 The healthiest populations on earth like Okinawans and Adventists have very high carb diets. Olympic athletes consume high carb diets. As long as we’re getting enough energy and micronutrients from our food, we’ll be okay! Thanks for the video Mic!
The Bearded Bros How do you guys respond to people that say very low cholesterol is unhealthy?
myjciskate4 our bodies make all the cholesterol it needs.. aren't our bodies amazing!!!??!!! There is no need for dietary cholesterol!
The legitimate claims are that we need B12 and zinc, not to mention long chain omega3. Other then that they got nothing
This is one of the issues that plagues the long term vegan community. Purism gets you nowhere. I eat mostly high protein, high fat vegan. Low fat preserves the heart, high fat preserves the hormones :)
@TT That's actually not true. If I just add some avocado or a batch chia seeds the fat % goes up a lot and I often don't hit 10% (sais cronometer) even though I eat whole foods all day, no added fats etc. Some whole foods contain fats. Nuts/seeds/avocado are healthy to eat some. I find it unhealthy to not eat healthy foods like that just so you can get to a number like 10%, so I ignore the 10%. (Things like oats, chickpeas, quinoa are also a bit higher in fat compared to most high carb foods, so make it more difficult as well)
Also: it's way easier to get to 10% if you eat many calories. So for an active man that eats 3.000 calories it's way easier to get to 10% fat while eating a bit avocado, then for a inactive woman who eats 1.900 calories.
I remember the sugar mountain diet. Where do people even get these ideas from. I'm not aware of a single bit of research showing any benefits to eating any quantity of refined sugar. I think this might actually be worse than the carnivore diet... and that's hard to beat.
This is the video I never knew I needed... So I can SHARE it with everybody in my life who thinks the amount of carbs I eat is unhealthy!!!
They're the ones who are unhealthy if they're eating high fat high animal protein
everybody says whole food carbs are bad....... mann they are just so fucked up and never read the 2 sides of the story.
It's very interesting how just by reading the studies you've arrived at the same conclusions I have. It took me years to figure this all out on my own and then I find your channel which is basically nailing it with everything. It's scary
cant believe DR promoting that sugarmountain diet o_O SO unhealthy
VegAnn ikr how could they ever think it was a good idea?
Durianrider cycles all the time. While those girls did nothing of the sorts. A high sugar diet is important if you're the kinda guy that cycles 200 kilometers a day
Greg Spillane that's right. We're all born with different fat cell amount and they just have more of it. The SAD is more align with the Atkins Diet so they were already undercarbed to begin with thus giving their slim appearance before. Lean doesn't always equate to healthy and essentially it all comes down to how one's endocrine system regulates hormones. A high carb diet will always exacerbate whatever underlying illness one might already posses.
Moonlight Mochi I was thinking the same thing. Let’s pour a cup of sugar over cereal like calories don’t matter 🧐
yeah not just weight gain for ppl who dont exercises a ton, but also damage to skin and such. Refined sugar is just not good :S especially not those quantities.
I love that you found a way to deliver well-researched information in the fast-paced way that society craves. Thanks for what you do!
Carb life is the best life 😃🙌🏽
Yeeet
Hell yeah 💪🍞
Yup, steroids also help with water muscle retention so eating lots of carbs is good for since you take lots of steroids.
Jonathan Irizarry I’m a carb eating machine.
Why you being a hater, its his body and whether he takes steroids or not its his decision, as long as he is vegan and not harming anyone he can do what ever the fuck he wants
There's so much misinformation being spread about Carbs. Thanks for clearing things up a bit Mic.
I've always gone by the notion that complex carbs are the ones you should eat and the refined carbs you should avoid. But I don't eat any bread. A lot of carbs that I eat comes from black lentils, beans and purple sweet potatoes.
BounceTo TheBeat I want to slowly cut out bread too, just because other carb sources can provide more nutrients-like the ones you mentioned above + fruit.
Yeah, I was reading a while ago that a lot of carbs break down into glucose and that glucose feeds our naturally occurring cancer cells. A big nope! :D
Bread is perfect if it's a whole grain bread without preservatives or junky ingredients. Sprouted or sourdough bread is the staff of life
Well it all contains wheat and additives regardless of whether or not it's "wholegrain".
BounceTo TheBeat All carbs are converted into glucose (glycogen), because that's what the body and the brain can only use, I think.
super curious... why the gojiman link???
In before Durianrider buys 200 totally legit dislikes from Venezuela. :X
Great video as always, Mic!
DR can't get dislikes from Venezuela because under socialism plants is all you can afford, if anything at all lol
Sorry, not funny.
Solitary Reaper
didn't you men all *he* can afford?
Solitary Reaper can you tell me what are the mecanism that makes people/countries poor under socialism ?
@Lambertorix because they usurp all the capital that was created in more economically freeer times beforehand at the beginning everything seems great, but then the capital runs out.. the more you limit the slavery/socialism the longer it takes, maybe even in perpetuity but you're definitely preventing progression in terms of the standard of living of everyone.
violence is never a solution to anything.
Anyone who disrespects carbs is gonna catch these hands
As always, Keep It carbed baby!
TURTLES RODRIGUEZ yes! Happy Healthy Vegans! Ryan and Anji are awesome.
I think Dr McDougall's distinction of starch vs sugars is more helpful and less subtle than complex vs simple carbohydrates
I stopped keto because I just felt like crap all the time. Started whole foods on July 4th and I feel better already. Thanks for all the great videos Mic!
Really? I was gonna get into it because I heard it made you feel *better* all the time. How long were you doing keto?
This is the dumbest shit ever. Keto is made up of whole foods?
What the hell kind of Keto were you doing?? It's all whole foods.
@@tke2414 I found out it wasn't the keto..I had mononucleosis. I'm back on keto now.
@@kellyac210 Sorry to hear about the mono, but glad to hear about the Keto. I hope you are doing well. It's been great for me. Lost 120lbs, reversed diabetes, great blood work, better sleep, improved prostate issues, less inflammation. Nothing negative at all, except night time leg cramps, which I found out was nothing more than a lack of salt because I was eating all whole foods which don't contain much natural sodium. Ate more salt. Cramps went away. The RDA for sodium is 2300mgs which is almost a damn teaspoon of salt. Eat your salt.
Thank you for this! I’ve been wanting a video about carbs this past week. So many people just completely vilify carbs.
PSORIASIS
Mic! Video to help a lot of people! You are amazing at finding research papers etc, please do a video on causes of psoriasis from diet! Non vegan nutritionists always talk so much rubbish about this issue that effects a lot of people.
My girlfriend also suffers from this which I’m hoping you might give a bit on insight into.
MrRobertBatchelor check out Rob Stuart
Psoriasis is the result of an acidic body.... keep her diet Alkaline along with some Herb remedies, and she will see results.
Also Start watching videos of Dr. Morse, for some useful advice.
And do research on how Psoriasis can be cured by Plants, and Natural means.
I had psoriasis until I stopped eating so much carbs and plants. I also lost over 30lbs of fat and put on lean muscle at the same time and have continued to improve body composition over the last year. I grew up in a family that had organic gardens, ate lots of whole grains and legumes, veggies, etc. Over the years, I gained a lot of body fat, psoriasis became worse and worse, and I eventually had to seek medication for depression/ low energy.
After 4 months of going keto, I lost 30 lbs of fat, was able to go off of antidepressants, and the psoriasis was better than it had ever been. I tried raw vegan for a year or so back about 8 yrs ago. It was great for weight loss except I got really skinny and lost muscle mass big time. As soon as I started adding more starchy carbs to the diet, I got fatter again. I didn't notice any improvement with the psoriasis with raw vegan diet or any of the topical creams available.
I understand that this is anecdote and maybe there is something about my ancestry or biology which may be different than others, but I will trust the results that I get with my own experimentation over a broad study's conclusion that just might be cherry picked by someone with a large cognitive bias. Staying objective as much as possible and trying new things in a relatively controlled way is probably a good idea...you never know what you might learn about yourself.
Fun fact: in my molecular biology lectures there was an undeniable consensus among my lecturers that fat impacts diabetes pathogenesis and they didn't even mention anything about sugar or anything. I don't even study nutrition this was pure molecular biochemistry, it can't lie and the pathways are not nuanced!
But fat guys say carbs are bad!
To be fair, you should probably separate the carbohydrates coming from sugar from refined sugars. Not the same, and definitely treat the body differently.
Unrelated: can you imagine Mic as a weatherman. Mic. the weatherman. Now that I'd pay to see.
I keep finding interesting videos from Mic... he's essentially on autoplay and never-ending.
Finally I get to be on the first comments I love your work hugs from Peru the potato land go carbs!!
Nnacrots YUCA
Tried to explain this to my diabetic friend whose blood sugar levels went down on Keto. It is only because you aren't in taking any sugar. Doesn't mean she isn't still insulin resistant..
CARBS ARE LIFE! Ahhh and I know... random comment so HELLO vegan fam and random person scrolling through the comment section! xD I hope you're doing great... Just like Mic, I too am really passionate about spreading this message and inspiring people to better their life through a healthy, plant based and natural way of living + eating! If any of this happens to interest you then be sure have a look and know I value and appreciate your time, and if it doesn't, then have awesome day anyways! PEACE & LOVE
I'm impressed by how well your videos are always prepared. I've been vegetarian for around 6 months now, and I'm getting closer to going vegan. Your videos are a big big BIG motivation to do so - thank you! 🌱
how's that going?
There are a lot of people out there who have ruined their digestion with processed food, and now they swear by a low-carb diet because it gives them a little relief.
What they really need is of course help from a professional to clean out the pathogens and all that complicated gut-healing elimination diet stuff that of course varies very much in detail from person to person. Because why would anything ever be easy, ever? ☹️
So i've been adding fuel to the fire for the past 6-7 years.. that's really depressing. i'll try WFPB for a month and see how it goes..
Good luck!
Don't you think there is studies for everyone that want to makes their beliefs stronger? I mean there a lot of contradictory studies..
Ashy .bringer that's true!
It definitely takes a critical eye and being open to and aware of biases in the writing and wording of studies. While the data is fact, how you interpret the data or present it is more often the problem. The actual study may say that a drug lowers cholesterol by x% and then label it as a success simply bc there was any improvement at all (and they are being paid by the drug company.) While technically they aren't lying... they aren't being truthful either if x% is only a small amount of what you need to lower your cholesterol to be in the normal range. It's the same as reading 2 articles about the same story. One will be biased one way and the other the opposite. They share the same facts but spin the story to fit the narrative that their audience wants to hear.
Ultimately, our bodies are extremely complex organisms. While we have more facts today than we ever have about how our bodies function we still haven't worked out exclusively what the data means. Not all studies are biased just as news. However, interpretations can vary even among those that are honestly attempting to find truth.
@@meganmullikin6049 and it depends indeed how openminded people are. If say I eat low fat. people react with: fat is healthy because so and so. its annoying. I just say you know what, I tried some stuff. High carb works best for me.
Beyond the extreme helpfulness of this video, I love how you shout out small channels that add value and need a boost! People helping people who are helping people ❤️
Last time I came so early, I was still eating roots in the Paleolitic...
carbs convert to tricglycerides. physiologically, the liver will convert those carbon chains to other forms, and it also causes insulin resistance. healthy carbs are beans. okinawans didnt eat grains. americans dont rely on american style carbs. you fail to differentiate between yams and bread. the liver handled these differently
I get all my carbs from root vegetables and fruit, I agree grains are bad
Well...I love this one, whole carbs aren't the enemy, I switched to wfpb and I cam say that eliminating process foods has transformed my body more than killing it at the gym..my body wasn't design to digest process food, I eat 75% whole carbohydrates and I don't gain much fat..like doing process foods...including process carbs like flours, sugars. .you know what I mean..my personal advice is the simplest and close to natural state of foods the better for your body, I'm not a nutritionist, just my personal experience. .I do run but staying away from processed foods is the only thing that made my body lose that midsection fat ...thanks..your video is just a confirmation of what I'm doing is right, at least for me..
What I worry about is not what you adressed, but that I end up eating too much on a low fat vegan diet centered around grains. I cant say if a low fat vegan diet based around vegetables and tubers with a lot of beans and tofu and nuts would be a different experience, but I tried going vegan low fat for a year a while ago and I gained a significant amount of weight at that time, felt extremely lethargic and had to eat a lot of volume of food to feel satisfied. A typical meal was brown rice, red beans with salsa and steamed broccolli. That WAS NOT filling. I ate bowls and bowls of the stuff and still found space to eat bananas, wholegrain bread. wheat crackers etc, afterwards because I kept getting "the munchies". This satiety issue is what I wanted to see addressed here.
oh my..i'm full with one bowl of brown rice, beans, and broccoli. For hours! I must have a smaller stomach or something.
@@thatcanadiangrandma im glad you feel full quickly. Wish i was like that! It takes a very high protein meal with heavy starches, some fat and vegetables to shut my hunger off. Actually, the vegetables dont make or break the satiation effect , its the high protein plus starch and some fat that shuts my hunger drive off.
I eat a lot of carb but I often do get 20% fat, it works well for me tho
Same. I’m more of a 60-20-20 type of girl
love your name :-)
What a great video!!!!!!!! I'll have to watch it at least three times and share it with everyone I know!!!!!! Great work! So thorough!
Excellent video Mic! It's all about eating the right kind of carbs. P.S. I think the Kempner diet/study is really interesting that he was able to create such results from such a high sugar diet. Regardless, whole starches and fruits are ideal.
Very informative video. I liked the analogy between fire and fat, gasoline and carbs.
Channel shoutout Red Pill Vegan.
Edward Peeters just happened to see this... 👍
Made my day
Hey Mike! I highly recommend that you watch a couple talks from Dr. Robert Lustig about refined sugar and how because of its dual chemical composition of glucose 7 fructose leads to the activation of biochemical pathways that lead to the development of metabolic syndrome, obesity and diabetes.
I like the fact that you took shots at durianrider (aka DurianRapist) and debunked his bull$hit.
It has been amazing switching from keto to WFPB! I intermittentfasting fast so I do get in a state of ketosis e everyday then when I break my fast I eat WFPB!
Is it fine if I just stick to carbs derived from beans and eat oats and Ezekiel bread?
Aaron Warren yes! Ezekiel bread is my fav. Don't eat it often but I do enjoy it. I make oat milk and have oatmeal :) beans are wonderful as well. I also enjoy black lentils!
Seems limiting.
Sweet potato, yucca, green plantain, barley, rice, potatoes, are all delicious, whole carbs.
Dr. Greger Daily Dozen. Free App and printable.
Aaron Warren thays good but its better to get a variety of carbs.
That’s basically what I do and I’m doing great
Thank you for your clarity Mic
Mic, thanks for another great video. I realise there is little/no research on vegan keto diets, but I feel that this lifestyle is being ignored by vegan youtubers, perhaps due to fear, however I do think vegan-keto combines the best of both worlds, a diet based on greens, cruciferous veg, avocado, berries, nuts and seeds seems healthy to me?
Stacey Thomas I think cheap lazy vegan tried it!
Healthy Crazy Cool and applesandamandas tried it. I believe it was not something they wanted to continue long term.
I did it for 10 weeks. Very restrictive and created a lot of anxiety and performance decrease. Muscle loss even with replacing electrolytes.
I want vegies and beans and this can't happen on keto.
There were good things about it though 4 sure
Belinda Smith thx. What was good about it?
Stacey Thomas mostly just eating things i would have ordinarily not allowed myself to have which then made me feel more comfortable about listening to what my body needs
I'll mention this. I had sleep apnea and sinusitis until I quit wheat, and it went away. I reintroduced it and it came back and dropped it again and it went away (as in the first night). Work with type 1 diabetics has shown that HIGH GLUTEN wheat products require 1.5-2.0x as much insulin to manage a given amount of carb grams as most other carbs. The rise is slow, but very extended with insulin requirements being elevated for up to 12 hours after a meal of high gluten wheat. The theory is that gluten surrounds starch and gets it further into the intestine before it is released, but that it actively stimulated glucagon release at that point which raises insulin exposure.
Low carb diets = fastest route to depression and anxiety
this comment is funny. you got it wrong
How? Your body needs carbs to convert tryptophan into serotonin, which is needed for mood control and overall cognition. If you have a low carb diet, you might not be getting all the serotonin that you need to be stress-free.
Not.true.
@@TheAbsoluteSir nonsense. Your body uses glucose not carbs. Glucose can be created from triglycerides via gluconeogenesis by the liver.
Eating more carbs actually makes my mood swings and hormonal imballance worse
I laugh when I watch these videos and an ad for a ketogenic diet plays in the middle 😂
In a nutshell, I got refined carbs okay in small amounts, whole carbs are good, animals fats bad.
Cecilia Warfield - Plant oils bad too. Little refined foods as possible! Whole foods only!
No. Animal fats are good, that is based on inaccurate studies that have been disproven again and again. Animal fats =good, veggie carbs=good in moderation, refined carbs/sugar= terrible, never eat
@@darinnewhook9587 What studies say animals fats are good?
Have you done any research into studies done on other ancestral diets. I follow a low fat whole food plant based diet and have read Dr Valter Longo’s book and he recommends following a diet more like your ancestors.
Roman gladiators were predominantly vegetarian. Their diet gave them the nickname Hordearii, which stands for "beans and barley muncher". Our biggest and strongest ancestors ate lots of carbs and fiber. The WFPB diet is the way to go!
@@jazlynroy3778 lol gladiators were slaves, emaciated.
I even heard that many of them were somewhat overweight, but idk about it
But like why would you continue on once you gained the first unwanted 50 lbs?
It's just "a detox symptom" and it will pass. Not.
Wow, the bit about the folks adding buttloads of refined sugar...eeww... I had no idea anyone would think that would be a good thing to do!
@ 3:58 LOL.. well played, Mic.
So I just recently went oil free. I was wondering if you eat cocoa butter? My brother and I couldn’t decide if it were oil or not. It is theobroma oil, but it’s from cocoa beans. And is peanut butter considered oil because of peanut oil?
This guy is so irritating. How is it difficult to realise that more carbohydrates stimulates the release of more insulin. More insulin is never good. Its simple science. If u want to treat insulin resistance and reverse type 2 diabetes, it makes sense to lower carbohydrates. This guy is so hopeless. What a schill.
Hes a brainwashed vegan thats got a following of other brainwashed vegans that inflate his ego. He spouts bullshit epidemiological and observational studies all the times. dude is a quack.
Dr. Garth Davis literally says “unless you’re really overdoing it on the calories” in What the Health, after he makes the point that it’s harder for our bodies to store carbs as fat vs storing fat as fat. So I don’t see why someone would come away from that doc thinking they can eat as many carbs as they want and not get fat unless they just weren’t paying attention.
Yes, low-fat whole plant foods for the best results long-term.
High fat*
Fat is evil if it's more than 20% of your calories
I prefer less than 10% myself and yes preferably from whole food sources, high fat gives me acne...
Oh I have, due to chocolate, (coconut)oil or processed junk containing it, like coconut oil based cheezzze, the later was worse than pork when it comes to acne...
I mean, you could go on a whole plant based keto diet...
Tried keto, I was on it for nearly 9 months, worst mistake iv EVER made.
Caused me to go into a cascade of immune responses, damaged my digestion, have me psoriasis (which I'm predisposed too) made me hypoallergic to foods I was previously fine too.
Iv now been on a pure whole foods plants based diet for nearly a year.
It's been a long healing process, but my health is a thousand times better, I'm extremely lean, my psoriasis is nearly non existent, my digestion is now much better, my hairs grown dramatically, and I have no more brain fog and extreme fatigue.
Thank God I seen through the lies!
WFPB for life!!!
Excellent video.
It's so annoying to me when people say, "Being vegan isn't necessarily healthy. You might eat too many carbs." Whatttttt? If you're eating potatoes, rice (even white rice), beans, corn, whole wheat pasta, and winter squash, you're fine. Try that "I went vegan and got really sick, aka the leafy green salad diet" for a week, and tell me how that works. Here's a clue, it won't. Whole starches, carbs from whole plant foods, are the only way you're guaranteed to get enough calories from a healthy source of food. Thanks Mic, for all your videos. Loved this one!!
Interesting thanks!!
In the study 'Uncoupled and Surviving' a higher metabolic rate = more longevity. How conflicting is that?
I don't get really full unless I eat a lot of carbs. And if I eat lots of protein (as in higher than usual) I get pooping issues.
HERE TO THE GARDEN Same for the carbs. I'm just here like: "Homie, I need my carbs" if someone tries to suggest a low-carb meal.
Petra Hübinette yeah I can't with this whole low carb thing. Carbs are good, carbs fuel you.
Agreed. I'll eat a massive bowl of healthy whole-food chunky veg soup, but you gotta have some bread with that! 🍞😄
Easily the best quick video I've seen on the carb thing anywhere, SO well done, thank you Mic!
Here is my rebuttal to this video as someone who eats a high fat diet:
The first study you cite about overfeeding refined carbs also goes on to state:
"When measured directly (5, 19, 20), de novo lipogenesis is strongly influenced by the macronutrient composition of the diet, even in the absence of excess energy, and can increase dramatically under certain dietary conditions. De novo lipogenesis increased 5-fold in lean subjects fed a low-fat, high-carbohydrate diet (70% carbohydrate, 10% fat) compared with a typical Western diet containing 45% carbohydrate and 40% fat".
The conclusion is that high carb intake stimulates de novo lipogenesis regardless of whether the carbs or fat are being stored as fat. Bottom line: higher carb intakes lead to more de novo lipogenesis aka more fat storage of calories as fat.
Next you talk about how Okinawans who consumed a large portion of their calories from carbs but were still very healthy. However, there are many people like the Masai and Inuits who consume high fat, high saturated diets with little to no carbs who also have low rates of chronic diseases. As you mentioned too there are also many other confounding variables like about how a group of people live their life so you cannot conclude that Okinawans are healthy because they consume large amounts of carbs. Correlation does not equal causation.
As regards to the broad study and other studies that show plant based diets work I would not doubt that for a second. But a keto diet has also been shown to be beneficial to losing weight and helping with diabetes (I'll cite some studies below). The common denominator between these two is that you are cutting out the refined carbs and sugar not that the amount of fat or saturated fat in the diet are low.
www.ncbi.nlm.nih.gov/pubmed/19641727
academic.oup.com/ajcn/article/87/1/44/4633256
www.nejm.org/doi/full/10.1056/NEJMoa022637
nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-6-31
www.ncbi.nlm.nih.gov/pubmed/16652223
You then go on to state that vegans have been shown to live longer and have lower rates of chronic disease than "meat eaters" (whatever meat eaters means). Once again correlation does not equal causation. There are many confounding variables that are not accounted for. For example one of the studies you cite only using Adventists who have low rates of sugar consumption compared to the typical American who is a meat eater and consumed lots of refined grains and sugar.
You should have also mentioned that in the presence of insulin your body has more of a tendency to store calories as fat as opposed to use them for energy. When insulin is low your body has more of a tendency to use stored fat as energy. Furthermore when your glycogen stores and immediate energy needs are met carbs get turned into fat. This is basic knowledge found in any physiology or biochemistry book like Guyton's Physiology.
Unfortunately, despite exercising much more than we do, the Masai also had extensive arterial plaque in their 40s and 50s--as much as older American men do. And they died young, so they don't provide evidence a high fat diet can be healthy across the lifespan. Ditto for the Inuit. The large slim healthy populations have always most of their calories from carbs, so we're in uncharted territory with trying to be super-healthy on very high fat diets.
And the point about the Adventists is that within a population that is very health conscious and doesn't eat a lot of junk, you see step-wise worsening of health as people eat more animal products (and the vegans have the best overall outcomes).
We often hear how much protein we need, fiber, but what’s the daily recommendation for carbs and fat necessary for energy and vitamin absorption?
Your analysis of the Okinawa highs carb ratio is totally flawed because you don't account for the fact that Okinawans have historically worked long days in fields, their survival was based on it. Its based on the simple theory that carbs are fuel, and fats, proteins, etc,. are nutrition.You're a smart guy, but you really shouldn't see veganism as an agenda, just something that works for you.
That's a fine point, but ALL large, healthy, and long-lived populations got the majority of their calories from whole food carbs.
@@HealingLifeKwikly That's quite a blanket statement, I would need to see some pier reviewed literature on that. One thing I know from my experience and those of many others is that when a person over 40 drastically cuts their carb intake it has immediate and lasting health benefits including weight loss. When people who follow diets like those in "The Plant Paradox" tend to feel a lot better in a fairly short time, I think its the carb cutting alone. I think "The Plant Paradox" is nonsense, but that's a different story all together.
@@Chasstful Thanks for your reply. Part of what I research and teach as a university professor and researcher is nutrition, and although people eating high fat usually attribute their improvements to eating less carbs, the problem wasn't that they were eating carbs, it is that they were eating processed foods. The vast majority of carbs people eat in western countries are processed carbs, and those range from not as healthy to extremely unhealthy. In contrast, truly WHOLE food carbs (intact grains, legumes, sweet potatoes, etc.) are VERY healthy. As whole grain consumption goes up, longevity goes up. As legume consumption goes up, longevity goes up. But most people are confused about carbs because what they are calling carbs are really processed foods, and even top researchers and best-selling book authors routinely report on a study that is about people mostly eating processed carbs then turn around and make blanket claims warning people to eat less carbs.
But in most places on Earth, the traditional diet was high on carbs, with meat and fat being more of a sometimes thing or even luxury.
In fact, the best evidence we have for overall long-term health favors diets with lots of carbs--and yes, that includes for us older folks.
Best weight loss outcomes at 1 year for an all-you-can eat diet were from the BROAD study, a whole food plant based diet that was very high in carbs and very low in fat:
thebroadstudy.com/
Here is a randomized controlled experiment in which diabetics' blood glucose was brought under control in only three weeks and their LDL was cut 39%--on a diet with 73% calories from carbs: See the 2:47 mark in nutritionfacts.org/video/benefits-of-a-macrobiotic-diet-for-diabetes/
or here's the study directly:
Soare A, Khazrai YM, Del Toro R, et al. The effect of the macrobiotic Ma-Pi 2 diet vs. the recommended diet in the management of type 2 diabetes: the randomized controlled MADIAB trial. Nutr Metab (Lond). 2014;11:39.
The ONLY diets shown in multiple multi-year studies to stop even serious heart disease in its tracks, dramatically reduce CVD symptoms, and achieve some reversal of arterial plaque are VERY low fat diets centered on whole plant foods, and with only about 10% calories from fat:
dresselstyn.com/JFP_06307_Article1.pdf
www.dresselstyn.com/Esselstyn_Three-case-reports_Exp-Clin-Cardiol-July-2014.pdf
What most westerners don't realize because they have never eaten a truly nutrient-dense whole food plant-based diet is that it is incredibly filling, and research shows that people find beans to be more filling than beef.
People CAN lose weight in the short run on very high fat diets, and then some associated biomarkers WILL improve, but the longer term research we have shows low-carb diets to be linked to more CVD deaths and higher all-cause mortality. As for truly keto high-fat diets, the only long-term research is on kids with epilepsy, and the diet gave them a variety of unpleasant long-term health outcomes. Finally, high consumption of animal fat dramatically increases the body's exposure to industrial and agricultural toxins--which naturally accumulate at high levels in the fat of animals. If we hadn't polluted the planet, that wouldn't be a problem, but we did, so meat eaters have been found to have MUCH higher concentrations of toxins in their bodies than vegetarians and vegans do (and those toxins promote a wide gamut of diseases).
Take care.
@@HealingLifeKwikly That's a lot of data. My issue with the discussion of nutrition today is that every side seems to have an agenda. For this reason I don't believe that there are any definitive conclusions to be made. The maker of this video sure has an agenda. I'm not a nutritionist but I'm an avid reader on the subject.
I'm at the point where I say to each their own. What works for one may not work for another because there are too many variables. 20 years ago, I was a good 40 pounds overweight and went on a very low carb diet, and lost 60 pounds and was my high school weight. I've kept it off ever since with a fairly low carb diet. I do exercise a lot So, you can see why I say it works very well for some people.
About a year ago, I decided to go on a whole food diet, nothing processed. First off, its really hard to do when you have to travel, and secondly, its pretty darn expensive. This brings me to another issue, how are low-income folks supposed to eat healthy? One thing we can all agree on, a persons nutrition is of immense importance to their well being.
@@Chasstful Thanks for your reply. I agree that all sides have. agendas and often scream loudly and annoyingly at each other. Food is very personal, so it brings out strong feelings. Politics aside, converging lines of research clearly show that WFPB diets lower in fat are healthiest overall in the long run. There are ZERO high fat diets or high animal food diets that have achieved the array of long-term health benefits that VLF WFPB diets have. Those are just the facts--although corporations like to keep us confused about that.
Presumably you agree that there is more to your health than staying at a slim weight, and long-term, low-carb diets increase CVD deaths and all-cause mortality. Seemingly fit and healthy who don't eat a healthy diet frequently have fatal heart attacks, so being slim is great, but doesn't tell you whether or not your diet is actually healthy.
It WOULD be lovely if there were more affordable WFPB options when you are out and about, but sadly, most of what's available are the things that ramp up disease. As for cost, good studies show it is no more expensive. Yams are cheap, the intact grains I eat are cheaper per pound than the meat I used to eat, beans are dirt cheap, etc.
Take care.
I like my processed carbs in the form of larabars (which also contain nuts), but that's not much processing, right? (and it is only a few whole food ingredients.)
at 5:52, The Okinawans ate a calorie deficient diet? That is why they live long. Other blue zones such as on Greek Islands eat up to 25% of their calories in dairy and live long, too. Calorie deficiency, rather than the veganism is a greater predictor of longevitiy. More specifically, the greatest predictor of longevity is body size. Smaller, shorter people live the longest.
At 9:12, Animal fat has a different appetite trigger, not propionate but ghrelin.
At 9:24, you nailed it that fat and sugar do not mix. So you can go high carb vegan or low carb/cycle keto but you cannot do both fat and carbs together.
At 11:22 the Relative Risk or Odds Ratio on these epidemiolgical studies are super weak and not sufficient enough to take clinical action on. Only .22? It's gotta be 2.00 or rather 3.00 and higher before recommendations can be given.
11:33 Are these meat eaters who eat bread and sugar? Another epidemiological study that misleads.
The Ikarians are Greek Orthodox Christians who fast almost half the year, so caloric restriction is clearly at play in their case, and that plus their strenuous lifestyles probably have MUCH more to do with their longevity than does drinking goat's milk (a food that goats evolved to eat but humans didn't). What the Blue Zones have in common is less meat consumption than Americans eat. Related to that, other research indicates that animal protein restriction may work as well as caloric restriction for longevity:
nutritionfacts.org/video/caloric-restriction-vs-animal-protein-restriction/
People eating a vegan diet consume less leucine and methionine (which promote cancer and aging), and have lower levels of IGF-1, which promotes cancer.
nutritionfacts.org/video/methionine-restriction-as-a-life-extension-strategy/
nutritionfacts.org/2015/06/16/living-longer-by-reducing-leucine-intake/
And animal fat consumption is increasingly problematic in a polluted world, since toxins, including persistent organic pollutants (POPs) tend to build up at high levels in the fat of animals.
"At 11:22 the Relative Risk or Odds Ratio on these epidemiolgical studies are super weak and not sufficient enough to take clinical action on. Only .22? It's gotta be 2.00 or rather 3.00 and higher before recommendations can be given."
That table is part of a larger data set showing that compared to omnivorous Seventh-Day Adventists, the vegan Seventh Day Adventists only had a .22 risk of diabetes, meaning that almost 80% of their risk had been wiped out compared to meat-eating members of their faith. If you don't tell your patients when there's a way to wipe out ~80% of their risk for a specific disease, they maybe should ask for a refund. Put differently, the omnivorous Seventh-Day Adventists had almost FIVE TIMES the risk of diabetes of the vegan Seventh-Day Adventists.
Researchers recruited people with the St. Louis Vegetarian Society and did a study where they compared people who did calorie restriction vs vegans. Only the vegan group had the significant drop in IGF-1. Unlike rodent studies which seemed to show calorie restriction worked. (Another reason to quit experimenting on animals. As if thalidomide wasn't a good enough one.) Aside from that any diet that accepts animal products has got to address the impossibility of this planet supporting that diet.
Single marker studies aren't as valuable as we think such as IGF-1. Also, see ruclips.net/video/vpTHi7O66pI/видео.html about how it is vital to have millions of hooved animals eating grass to reverse deserts and save the planet.
Except that in the randomised control trials such as the Women's health intitiative, there is no risk from eating meat. An RCT has a chance of finding truth at 1:1 or 2:1 and an observational study is only at 10:1. Meat heals and is essential to health.
I agree with Mic in a general way, but there is an important subgroup who cannot eat this way, and that is people with Insulin resistance.
I have been a whole food vegan for years, but recently developed insulin resistance due to carbs being my primary staple for caloric intake in the form of sweet potatoes and brown rice.
So now I must eat low carb to allow my body to heal from IR.
Anything over 140 glucose level and you are burning up your arteries.
You ate too much fat then. You should be eliminating the extra nuts, seeds and oil instead of the whole grains and sweet potatoes
I think you forgot to mention the fact that you can have a high fat diet based on whole food sources of fat that actually don’t clog your arteries.
Would be good if you considered inflammation into the equation, because most of the foods that cause inflammation also seem to be the ones that make you fat. That would include animal proteins/fats and refined carbs.
Although plant fats are healthier than animal fats, I've never seen any solid evidence that you can get your LDL into the healthy range and stop and reverse atherosclerosis eating lots of fats (though it's been done multiple times on very low fat WFPB diets.
Karl Wheatley look at the eco-atkins diet study. Dr. Gregger has a video on it.
I'm well aware of it, but here's the problem. The one Eco-Atkins diet dropped LDL 23% at two weeks but it's already creeping back up at four weeks, and the study wasn't long enough nor did it include better indicators (amount of arterial plaque) to give us solid evidence of anything. And the average American needs to bring down their LDL by 50% or so to get it to the level where plaque doesn't keep building up in the arteries (at least based on past research / maybe the LDL cutoff for that is higher with WFPB, but until there are studies on this, we're just guessing). And the Harvard study showed a nice drop in mortality for high fat plant-based, but not nearly as good as the results from VLF WFPB (e.g., Esselstyn), where major cardiac events and cardiac mortality were droped to zero or near zero.
So, although I love Dr. Greger's work, his concluding line in that video doesn't fit what the research showed: It didn't show that HF WFPB works as well as VLF WFPB, only that it works better than the SAD diet.
Take care.
Karl Wheatley i think you read the first study, because there was a second one that lasted 6 months and the conclusion was that it was as good as the high carb wfpb diet, with no increase in al cause mortality.
"No increase" in all-cause mortality is a terrible outcome when what that's being compared to is the typical American diet and health outcomes. Better than Atkins, but still very bad outcomes. What most people want, and it appears to be achievable on a VLF WFPB diet, is to wipe out heart disease and all the other diseases that result from atherosclerosis. So unless HF WFPB is reversing arterial plaque and dropping major CVD events to zero or near zero, it's not in the ballpark of the health benefits of VLF WFPB.
Another great Vlog, thanks for mentioning GojiMan, he also is another great vegan source of wonderful information !!!
how stupid are people to go on a „sugar-mountain“ diet 😂
I'm just going to avoid this research. Because it's all about what works for you. Once I cut my carbs, yes in all the forms of carbs including potatoes, rice, whole grains, legumes, beans, etc. I got to a weight that I never have been before. And those studies that claim to say fat causes fat storage? What they don't know is that, on a standard high carb western diet, when you combine carbs with fat you get an exaggerated insulin response. THIS causes you to store the fat! It's funny how they want to prove this and scare people from consuming fat and they ignore the damage carbs can bring. Fat alone, in most forms, will not be stored as fat and will be used as fuel if you eliminate the carbs.
"when you combine carbs with fat you get an exaggerated insulin response." That's why the successful WFPB diets are around only 10% calories from fat--that's where you get great blood glucose trajectories.