10 Nutrition MYTHS Experts Wish Would Die
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- Опубликовано: 22 май 2024
- 10 common nutrition myths, from soy to plant milk to calories & weight loss.
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References:
1-www.nytimes.com/2023/01/19/we...
2-www.sciencedirect.com/science...
3-www.cell.com/cell-metabolism/...
4-www.bmj.com/content/347/bmj.f...
5-www.ncbi.nlm.nih.gov/pmc/arti...
6-nutritionj.biomedcentral.com/...
7-pubs.rsc.org/en/content/artic...
8-onlinelibrary.wiley.com/doi/a...
9-www.ncbi.nlm.nih.gov/pmc/arti...
10-www.frontiersin.org/articles/...
11-www.ncbi.nlm.nih.gov/pmc/arti...
12-journals.plos.org/plosone/art...
13-link.springer.com/article/10....
14-www.nejm.org/doi/10.1056/NEJM...
15-www.niaid.nih.gov/sites/defau...
16-onlinelibrary.wiley.com/doi/1...
17-www.mcri.edu.au/news-stories/...
18-link.springer.com/article/10....
19-pubmed.ncbi.nlm.nih.gov/33172...
20-www.tandfonline.com/doi/full/...
21-iv.iiarjournals.org/content/i...
22-www.sciencedirect.com/science...
23-koreascience.kr/article/JAKO2...
24-www.karger.com/Article/Pdf/44...
25-www.ncbi.nlm.nih.gov/pmc/arti...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Intro
0:16 Frozen fruit & veg
1:39 Dietary fat
3:28 Calories & weight loss
5:08 Type 2 diabetes and fruit
10:08 Cow milk vs plant milk
12:57 White potatoes
14:07 Peanut allergies
15:33 Plant protein
16:39 Soy & breast cancer
18:25 Nutrition keeps changing
As a biomedical life scientist (physiologist) at a US medical school, I think this is the best channel on nutrition I've seen.
In the US, doctors are lucky if they can spend 20 minutes with us patients, never mind having the time for thoughtful discussions and answering of questions. That's why this channel (and those like it) is SO valuable... just wanted to send some appreciation!
Watch Dr Greger How not to Diet👍🏽
Doctors and veterinary doctors really don't know much about nutrition at all .
@@denisethomson7685 Dr Michael Greger/Dr Neal Barnard/Dr Klapper DO👍🏽Watch What’s the Health Netflix
yep, we are in charge of our own health.
ive rarely have this issue, i dunno if i hold them hostage or are actually interesting and make the dr want to continue chatting, but it wouldnt hurt to be interesting or some personal connection..
@@denisethomson7685 people on the internet with no education don’t know anything about nutrition.
Found this channel just 2 days back. since then i binge watched almost all your videos. this is the best nutrition channel, period. Explaining things in simple english, no bias, extremely proffesional. you are really the best, i really hope more ppl find this channel.
check plant chompers too
I agree! Gil is fabulous!! He clears up all manner of social media distortions.
I watched a bunch of videos from the channel, also. Very interesting. I find it to be less biased and thorough.
I have followed this gent for a few years now. Couldn't have more respect. He is as legit as they get.
6
As Portuguese (as Gil is) I’m very proud of what he accomplished with his channel! Public service at the highest level!
You're an absolute gift to this platform, not many (if any) content creators out there whose uploads I'm so stoked to have in my notifications!
Much love for you and your work from Germany :)
danke sehr!
I really appreciate having this channel as a scientific unbiased source of information. Thank you.
You misspelled scientistic.
One of my favorite quotes: "Doubt is not a pleasant condition, but certainty is absurd", by Voltaire. I try to remind myself of that whenever I tend to start feeling overly convinced by something. Especially useful in the dietary world, but applies pretty much everywhere. Everything changes and new information pours in every day.
Why do people worry so much about phyto-estrogens but don't worry at all about the estrogens in cow's milk?
We even have evidence for it altering hormonal profiles.
So refreshing to have someone who presents the evidence, not their side or position. It helps you feel like you know everything and nothing all at once. I think that's the true spirit of scientific discovery.
Since there are so many kinds of "plant milk" it's easy to find a boogeyman version to make dairy shine by comparison. Hence, using low-protein almond milk or plant milks with additives and other crap. I, on the other hand, just walked over to my refrigerator and pulled out my Silk Organic Soy Milk and my wife's whole dairy milk. Per 8 oz serving, the dairy milk has 10 times the saturated fat (5g vs. 0.5g); nearly twice the sodium (135mg vs. 75mg); 12 times the sugar (12g vs. 1g); twice the calories (160 vs. 80) and about the same amount of protein (7.7g for the dairy and 7 for the soy). Since the soy milk is fortified, it also has more calcium, FFS (300mg vs 275) and more B12.
There ya go. I have been using soy milk in my coffee every day for over a decade People ignore the fact that lactose is a sugar. Cow milk is meant for a calf; so it makes sense that it would be higher in sugar to feed a growing baby.
@@jennoscura2381 That’s not all milk is full off🤢 packed with hormones puss Watch Scary Dairy & Dr Neal Barnard The Truth about Dairy , stick with your soya ( organic) 👍🏽
But Northern Europeans have gene that helps them tolerate dairy.
@@underated17 🙈. nor do you have genes to guard against all those hormones puss ,artery clogging fat & mounting evidence proving the connection between dairy & diabetes. & cancer
Touche! You gotta read the label. If the plant based milk has a lot of fillers, it may not be so great. Otherwise, likely better. I think there was a pretty comprehensive program on Zoe (if I remember correctly) that covered this.
If you know of a good butter substitute, then please let me know. Currently mainly use Benecol or skip it all together. I'm a ovo-pescatarian, eating a small amount of fish a few times a week and eggs if I go out for breakfast. Some people that ditch dairy really miss cheese or milk/yogurt that are dairy...I miss BUTTER!
This one's the best unbiased channel on yt
Funny even with my education in food science and chemistry yrs ago Im now tired of fads, headlines, too many studies (and experts) funded by corp industry or exaggerated, labels and sides. I now focus on good independent, objective science and common sense.
I really like your honesty about making statements or sharing information. Doesn't sound like you are omniscient about everything, like many other Health-RUclipsrs. Earned yourself a new sub
Thank you. Your information is right on and valuable…..backed up with good studies. What a great public service you are providing.
If I had to add an 11th myth that I really think needs to be busted is the myth that soy and cruciferous vegetables cause hypothyroidism and that people with hypothyroidism should avoid these foods. At most, these foods might be problematic if iodine intake is insufficient. But, as long as iodine intake is sufficient, they don't harm thyroid function. I'd like to see you do a video specifically on this topic.
Yes, good point.
I saw a Dr recently discuss thyroid problems going away in his patients when they stopped eating so much cruciferous. I prefer observation to theory
Re milk, I do think there is concern for hormone dependent cancer risk and dairy milk consumption, whereas a product like soymilk appears to be protective.
Thank you for all your videos and information cutting through the confusion and bs of other videos
As always great content. I enjoy coming here for new videos!
Great video, as usual! You mention you drink neither plant nor cows milk. Would be great if you posted a video about a typical day of food for you - your mainstays and also the treats that you indulge in occasionally (if any!). Also would love your take on the dark chocolate / lead / cadmium research making the rounds right now. Specifically, how can any point in time measurement be relied upon if formulations and sourcing of ingredients changes over time without transparency to the consumer? Thank you!!!
Love your channel. You are helping me change my life for the better.
You make the best content Gil. Hope you continue to share your knowledge with us in the future.
I suspect the pet peeve of "calories in, calories out" is in regards to the way people seeing it as the be-all end-all of advice can lead to truly atrocious eating habits. When I first started dieting, I saw it as a simple limit. I could have whatever I wanted, so long as I didn't have too many calories. I didn't want vegetables, so I simply did not eat them. I would have a 500 calorie muffin, a 400 calorie candy bar, a 400 calorie gas station sandwich, and a 300 calorie soda. Technically it was enough of a reduction to lose weight, but I was testy and hungry all the time, not to mention at risk of scurvy, lol. CICO is the most important principle of gaining control of weight, but to say it's the only thing that matters is to say a car will run as long as it has gasoline in it. Technically true, but if you put the gasoline in the back seat instead of the tank, you are going to have a very bad time. Definitely poorly worded, though.
CICO is about weight not health. I have lost 20 pounds while still eating junk food. Now I am trying to improve the quality of the food I eat. I do take multivitamin and D3 every day. So I am not at risk for any serious vitamin or mineral deficiencies. But it's still good to not eat so much junk food.
We are all different and one diet will not work for everyone. We always test our clients to see which program would be best for them
Thank you so much for your intelligent and reasoned information!
Thank you Doctor, you help bring a lot of clarity to confusing topics.
Type 2 Diabetes remission approach based on my experience (A1C 13.1 to 5, off all medication, with 35 pounds weight loss, and decent muscle gain):
- Whole foods with focus on protein. No restriction on any macro as long as it stays within calorie limits
- food logging, calories awareness and portion control
- Weight/strength training- most important tool. Muscle just soaks up glucose like a sponge
- Walk 12k to 15k steps daily
I did it the lazy way. Stayed in a ketogenic state with < 10 total carbs a day. It’s now a life style.
looking good but try cutting the carbs a bit more.
@@phillipbateman2284 not necessary. My blood sugar level never goes above 120 after eating anything. Very rarely up to 140 if I’ve literally been eating 3 extra-sweet dessert items in a row.
I reversed my T2D in six months after diagnosis by losing 30 pounds.
I ate garbage but very little calories (fasted a lot) and achieved the same as you without ANY physical activity (I'm very ill with LC).
Fantastic. How long did this take you?
Another great video, thank you! One of the most valuable parts of your channel is that you share your thought process with your audience. I believe you're teaching us how to think!
Wow, I can’t believe that “cals in / cals out” is regarded even remotely close to a myth. It was one of my major reasons for my shredding of 79 lbs. it is not the only focal point, such as reduction of processed food, exercise, and many many others, but to suggest it as a myth is just ridiculous. If you ingest 10 handfuls of healthy nuts, a large avocado, buckets of other fruits, giant salmon portions each day you can bet with 100% certainty you will gain weight as a result of excessive caloric intake. I might agree with the statement that excessive calorie counting can lead to anxiety and produce unhealthy habits/cravings but that would/should be worded as such.
Calorie restriction only works in the long run for about 60% of our clients. The rest need a modified program
@@healthyinformation not arguing that, and I do not doubt your statement. However, restriction, or should I say deficit, only applies when you are “dieting”. Once you reach goal you should have established a sustainable eating lifestyle, and hence “off the diet”. At least that is the only way to achieve long-term sustainability
People who fall off do not establish proper dietary requirements and eventually resort to higher caloric intake relative to their burn rate, and the weight comes back.
I will add that, while it is not just calories, not addressing sugar spikes, fibre, hydration exercise,sleep, and all the health conditions that go with it contribute to failure rates with respect to sustainability.
The hillarious thing in America is that people keep saying that the guidelines made us sicker, as if they ever followed the guidelines.
For example, people claim that we got sick because the standard American diet followed a low-fat craze. My question is, when you go to an American restaurant, which low-fat foods do you eat? A cheeseburger? Pizza? Steak? Mashed potatoes with more butter than potatoes? Onion rings? French fries? Cheese dip? Mozzarella sticks?
Which hecking American foods are low-fat, tell me please?
As mother of a son the increased prostate cancer risk associated with cow’s milk consumption makes it pretty clear cow’s milk is not healthy. I make the small amount of plant milk we use from water, soybeans, oats, nuts and seeds. I think it is pretty reasonable to think that since each ingredient is healthy, a mixture is healthy.
Love the way he made this video, I didn’t want to watch the whole thing but the time slots made it simple finding all 10 myths, cheers
Re soy and hormones, which is something I've had forcefully expressed to me before, surely there are hormones in milk, which after all comes from a recently pregnant animal. Why does the ingestion of animal hormones not seem to raise the same degree of concern?
Dairy milk literally has estrogens and other hormones... And let's not forget the cholesterol and sat fat.
And I'm pretty sure the cows milk that people buy in the supermarkets is also very processed
@@JoseTorres-qf9uq Well processed is not inherently unhealthy, but ye, it is.
@Azarilh Namu I know.. it's just that people think milk isn't processed and they hold the belief of anything that is, must be unhealthy and un natural . As if that matters
@@JoseTorres-qf9uq true
Thx. Looking forward to all other videos.
Very good conclusion. Thank you.
Will you, or do you have a podcast????? Thanks for all the quality videos!
A family member is a young doctor doing rounds and we were talking medication issues and preventative medicine. I said something about how many doctors don't seem to mention diet or nutrition and she said we spent about two weeks in school on nutrition. That was her fairly recent experience so it's nice to hear a doctor speak on diet and nutrition. She wants to work in preventative medicine with an emphasis on keeping people from getting to the point of needing medications that all have some possible side effects. I'm proud she sees this as a career path down the road. Thanks Dr. Carvalho for the discussions you bring here.
My medical school not even taught nutrition at all!
Tell her to watch Dr Klapper educating the next generation on diet, & Dr Michael Greger /Dr Neal Barnard All put Nutrition 1st .
Good stuff. Thank you Doctor.
WoW ! I have been following your un-biased and efficacy rate related info with a dash of well founded common sense. Thanks
Nutrition Made Simple
Calories in calories out is not a myth. It's the only way your body gains or looses weight. That being said, there are many things other than just calories in calories out that you should focus on.
Not true. Our experience has been the calorie concept is effective for about 60% of our clients. The rest needed a different approach
Sometimes I just want to throw my hands up with all the conflicting claims and presented studies. I appreciate this channel a lot. For decades I have eaten primarily fast food burgers and fries with virtually no vegetables. I am a little overweight, but exercise regularly. My blood work always looks good with very low triglycerides and low cholesterol levels. I had an angiogram done and they said everything looked perfect. No narrowing or calcium buildup. I have been trying to eat a lot more fruits and chicken.
Primarily?! Wow for lunch and supper?! That's fascinating. And brekkie?
@@tejanpillay8245 Yep. I spent my 20s and 30s eating total crap. Wendy's double and fries for lunch and maybe a medium pizza for dinner and then make some cinnamon rolls or chocolate chip cookies around midnight. I was skinny as a rail until about 30, when I started gaining weight slowly. Oh, I forgot to mention lots of 64oz Dr. Peppers throughout the day and night. Now that I am almost 50, my typical day consists of Breakfast: Starbucks Egg Bites and medium Hot Chocolate, no lunch, and then Chik-fil-a for dinner with chicken and a fruit cup. Still have some random snacks in the late evening.
Regarding soy and breast cancer. As someone who was diagnosed with breast cancer and is taking an estrogen suppressant, it was recommended that I consume natural soy products like plain soybeans, tempeh and tofu because it will not increase the likelihood of the cancer returning but will help reduce the risk of developing osteoporosis since the phytoestrogens do act like our natural estrogen in bone development but is not affected by the medication. I probably should eat more of it than I do, but I try. It just wasn’t a food staple in our home so it is just not something I think of when planning meals. I do have some now and then, however, when I think of it.
The fruit intake for diabetics will influence gut bacteria. Polyphenols and anthocyanins increase gut bacteria diversity, which improves the gut Microbiome, which then improves insulin sensitivity. Mixing the fruit (fibre rich) with prebiotics (such as Greek yogurt) will benefit the gut Microbiome and improve leaky gut… thereby improving insulin sensitivity
You should interview Cyrus and Robby who created Mastering Diabetes. They know a lot about food and it's effects on Type 1 and 2 diabetes
Love his videos. So informative. I don't think all nutritional issues are absolutely decided for every person by excellent scientific research, but it's a great start. Remember, research is with large groups of people. I'm curious how much variance there may be from individual to individual in certain instances. Or from product to product: skim milk that is ultrapastutized from cows that are fed grains and live in a confined pen vs. whole milk that is pasturized from cows that only pasture graze outdoors. Hmm...I wonder if he could talk if his arms were tied? 😊
So much common sense and logic in this gentlemen, he'll have a million subs within a few years. Appreciate his approach.
yeah he is a gem. others are keto gurus that pretend to be doctors
Potential plant milk drawback that I think needs to be emphasized more: emulsifiers. I don't suspect plant milk *itself* is bad - but many of these milks have added preservatives and emulsifiers which may have deleterious effects on health and metabolism via gut microbiome perturbations. The evidence isn't strong yet but it is accumulating.
I think this is fair. Although not all emulsifiers are made the same-sodium citrate for one is fine! It helps make cheese emulsify into milk. Although as plant based milk can easily be made with the seed/plant and water, does it really need added oils and emulsifiers? No.
Great video!
In my practice it was not the allergy that prompted the recommendation not to give toddlers peanuts. The reason was aspiration which was a problem since peanuts don’t show up on X-ray and are very difficult to get out with a bronchoscope. They are soft and crush with the snare.
I loved finding out how nutritious frozen vegg are years ago. So much easier and convenient for me! I use organic frozen kale and frozen organic mixed veggies. I do not like the taste of frozen broccoli though. I also grow kale in the growing season, and a few other vegg.
I can only find kale in these huge bags, I keep it frozen and get all the air out I can before resealing each time. I never thought about growing it. Hopefully can be grown in pots. Hard for me to grow things in my yard due to numerous rabbits.
Why organic? It offers no nutritional benefit and isn't as eco groovy as people think. In the US organic farmers can use pesticides. They just can't use synthetic pesticides which are more effective and thus require less to be used. They also can't use synthetic fertilizers. So they may end up using manure, blood, and bone. Which for me as an ethical vegan is a no go. Unless it's labeled veganic you have no idea if they used none vegan fertilizers. Also, organic costs more. So I see no good reason to buy organic snd avoid it when I can.
@@jennoscura2381 I like to keep the poisons I invest to as close to none as possible.
@@sidilicious11 Seeing as how organic farmers use pesticides; good luck with that. As long as it's at a safe level I fail to see the problem.
@@jennoscura2381 Synthetic Pesticides (Glyphosate on gmo crops, neonicotinoids, monitor not long ago) and the associated type of intensive mono-agriculture are an ecological disaster, destroying all biodiversity that made the soil rich in the first place. No plant diversity, no insects thus no birds nor small mammals. This model is also a hazard for mankind as a single pest could eradicate almost all of the yield. Organic agriculture, although far from perfect, is certainly less ecocidal in these regards and manure is a great fertilizer that helps all kind of things to strive in addition to the crops.
Thank god there is still someone with a critical eye. Thank you so much.
Thank you very much...
Thank you. ❤
Great. Agreed with the wording on three
thanks doc
0:16: 🥦 Frozen fruits and vegetables can be just as healthy, if not healthier, than fresh ones.
3:20: ❗ Saturated and trans fats increase the risk of heart disease, while healthy fats reduce risk.
5:57: 🍎 Type 2 diabetics who eat more fruit have a lower risk of complications and mortality.
8:29: 🍇 The evidence does not support the statement that diabetics shouldn't eat fruit.
11:36: 🥛 The video discusses the arguments surrounding the healthiness of different types of milk.
14:20: ✅ Early introduction of peanut products can lower the risk of developing peanut allergy and may even put existing allergies in remission.
17:14: ✅ Consumption of soy and isoflavones does not promote breast cancer growth or increase risk.
Recap by Tammy AI
Thanks mate
Found this video! Great work ❤. I reacted though to your comment on ”leucine seems to be important.”
Im curious to what that means? Important for muscle growth or important period?
I’ve recently heard of leucine being something you want to keep low - for longevity.
Not like - cut it out - just what you normally would get from plants. The info comes from ”How not to age” and I don’t remember if it is phrased as definitive or not.
I mean, we lack evidence to be sure, but what we know is the knowledge on the contents of milks.
Dairy contains cholesterol and hormones, which should be enough to think that dairy is unhealthier then plant milks.
Dietary cholesterol does not equal blood cholesterol.
Hey Gil Carvalho, really nice video! I was wondering if I can help you to edit
your videos and create some highly engaging shorts out of them. Looking
forward to hear from you. Thanks
I buy loads of fresh vegetables, winter squashes, and sweet potatoes, then pre-cook them, wrap in portion sizes and bag, and freeze. Yes, a lot of initial work but then weeks of none, with the comfort of being able to get these foods all ready to go in a blink of an eye.
Kathleen Merrigan is involved in animal agriculture so I'd be extra suspicious of her statements of cow's milk being healthier than other milks
Obviously im not doctor or nutritionist, but as a weight loss and nutrition coach, my clients do better by focusing on calories first. its the thing they can immediately change without much effort. We make changes to nutrition habits over time. You cant change your nutrition habits over night, and in my opinion pwople who try to change their nutrition too quickly increase their chances of failing on their diet
Right on. Caloric restriction works best early on but then often results in plateaus
I am in Canada, have diabetes 2 and I have a medical team, including a diabetic nutritionist. for fruit, berries are excellent they are very low on the glycemic scale. The general rule of thumb is that fruits grown in temperate zones such as apples, plums, pears and peaches are preferable over fruits that are generally tropical such as mangos and pineapple. The exception is starfruit--like berries it is low on the glycemic scale and watermelon and bing cherries which are high on the glycemic index but sour cherries are fine. I eat a lot of strawberries, blueberries, raspberries as they barely affect blood sugars but a bit pricey in Canada in the winter so I sometimes buy frozen and apples. I eat other fruits when in season. Essentially diabetic nutritionists use the glycemic index and glycemic load (as one tool) to help determine best foods for diabetics. For example, potatoes with red skins are lower on the index than russets which score really high. Other factors aslo matter, mixing foods with proteins and fiber help to digest slowly and hence sugar is also released into the bloodstream slowly--which is good because sugars aren't spiked. Maybe a video on this could be done.
Like all the other comments, this really is one of the best channels for legit recommendations w/o trying to sell their own products too or sway you one way of the other for ways to lose weight for health. Dr. Gil, can you address those of us who no longer have a gallbladder? I had mine out years ago after an extreme shake diet (think Oprah and the wagon of fat when she did Optifast). With all the emphasis on fat bombs, bullet coffee, etc, is it really that good to load-up even on unsaturated fats when I am missing the organ that helps digest that fat? I've always wondered about this and nobody seems to address this, and I'm thinking there are a lot of us without a GB--at the time, all the Drs told me I don't need it & wouldn't miss it. But not sure now. I am pre-diabetic and fighting to get my weight in a good range (again).
Dr Cyrus Kumbatta & diabetic
I think also the canned foods can be problematic with the linings. Even if it says bpa free there can be other hormone modulators. I stay away from plastic and silicone touching my food along with any can/packaging, if possible.
Regarding 'Calories in, calories out...' I know what he means. Let's take a daily intake amount of calories from processed foods and the same amount of calories from (let's say) fruit, veggies, nuts and seeds: You would lose weight eating the latter, even if you consumed the same amount of calories, but would keep your weight or gain weight eating the same amount of calories from processed foods.
Fun fact: Boiled potatoes are the most satiating food. And with personal expirience that is true, boiled potatoes satiate me really fast, even though they don't have fiber and protein wich are often the most satiating nutrients.
Fat is the most
What? Potato is one of the best sources of fiber...one potato has 4-5g fiber. That combined with its high water content is why it is satiating. The water makes the fibers expand in size.
@@davothegreat9990 potatoes are more filling on average but it kind of depends on the person because of gut microbiome and other things
@@Phantom-zq1px Well blackberries for example get you 5g for just 43 calories (for 100g). And potatoes give you 2.2g of fiber for 76 calories, so i'd say the potatos are quite average imo.
Potatoes don't satiate me at all. The worst food of the common ones in my area is fried cauliflower and boiled potatoes. I can eat 3 servings, lots of calories, and I'll still be hungry.
To talk about weight loss/gain when you really mean fat loss/gain is surely the biggest myth - by a long way.
Myth 3 focuses on weight gain and that's a prime example. More weight is usually more bad obviously but that hides the real story.
It's perfectly possible for example to slowly increase weight (between say 25 & 45yrs) and simultaneously increase long term healthiness just by eating a much healthier diet but with more calories whilst also building strength. The extra calories may not be ideal but they can still lead to improved health if that person was previously quite thin but ate a very unhealthy diet (which describes many many teenagers).
It's unforgivable for registered or academic nutritionists to focus on weight gain/loss but it happens all the time. Even the NHS constantly talks about weight loss when they actually mean fat loss.
Another reason it matters so much is because gaining weight via building muscle (and metabolism) is a great way to reduce excess body fat. Even if muscle increases and overall weight goes down the focus should be on the fat not the weight because the fat is always the problem and the weight is just an association.
Rant over... but this IS the biggest myth!
great point
I were so cnfused about diet,even i were in depression which diet i follow low carb,vegan, vegetaria etc.but when i have been listening to you soooo much relief.
I jus learnt from u that if someone is not allergic from specific food dont eat otherwise all foods are good in moderation.
AND JUST AVOIDING PROCESS FOOD.THANKYOU
Watch How Not to Die by Dr Greger👍🏾
Dr. Greger (Nutrition Facts) has a lot of great videos that talk about the actual science. @@ceolbeats7182
We always test our clients to determine which type of program would be best for their chemistry
EXCELLENT !!!
Please make videos more often.
Yes, you're totally right, myth #3 Calories in, Calories out had really confusing wording. The choices you talked about for wording would make it clearer. Also, thanks for the coverage on milks & soy vs. breast cancer. - Also, Oi! Tudo Bem!
thank you for reading out the questions. I generally listen while doing other things. When you don't read out the questions I have to guess the question. it is a fun game but...
I'm not saying that ALL plant milks are healthier than milk. I would be agnostic on that, but I would say most plant milks have less sugar and fat than milk. Unless you get the emulsified ones, which then the plant milks might have the same fat levels as milk. I also saw there was this one study that suggested that children who eat a lot of animal products (dairy, meat, etc) hit puberty sooner, which could be a problem for health outcomes later down the road. More studies needed I think on that topic, but interesting to think about. Also, toddlers who drink a LOT of milk might have an iron deficiency because milk can irritate the lining of stomach. To me I think substituting milk with soy milk would be perfectly fine and you can easily get the unsweetened ones.
Great video Doc 👍
Great discussion. On question 2, I would like the bottom line: Small amount of PUFA and MUFA vs. zero added fat? Nothing else. No saturated fat, not replacing with bad food, isocaloric. For overall health, is it preferred that people eat some plant-based oils high in PUFA and MUFA vs no added oil?
You can get PUFAs in a range of foods including seeds and nuts. There is plenty of evidence suggesting diets lower in saturated fat and higher in nuts or some oils (olive oil in particular) reduce morbidity and have other health benefits.
@@andrewcavanagh3946 I want to leave saturated fat out of this. Just PUFA/MUFA vs. zero added fat. Which is better for overall health, all else being equal?
At 17;35 Dr. Carvalho points out that regular consumers of soy have lower rates of breast cancer. I'd like to mention that men who regularly consume soy have a significantly lower risk of prostate cancer. This is due mostly to the displacement of dairy in the diet. Dairy has been shown repeatedly to raise PCa risk. My own doctor showed me the research and was able to convince me to stop all dairy. So far so good.
But it appears that low fat milk poses a higher risk than full cream milk.
My problem with myth #3 is the implications of quantity OR quality. It's never that simple, because regardless of quality you ALWAYS have to control quantity, and that is determined by number of calories.
honestly, if you eat high quality foods (in terms of health) that will almost force the quantity into a healthy amount. I imagine VERY VERY few people could overeat with vegetables only, (aside from potatos lol)
Not always true but applies to about 60% of overweight people
Quality calories is the difference between weight loss plateau at 1200cal/day or still losing weight at 3000cal/day mostly driven by BMR and the way the body regulates it Which is an incredibly complex topic.
Great video on a great channel! You have a new subscriber here.
One thing about the whole plant milk vs cows' milk thing... She actually didn't say definitively that cow milk was healthier. She said definitively that it's NOT true that it's LESS healthy... do you get what I'm saying? Like, she could have exactly the same stance as you, and still say "It's just not true.", because it's about the "myth" that cow's milk is unhealthy. I guess what she should have said is "We've seen no solid evidence that plant milk is healthier" or something.
About white potatoes: as I understand it, its the high glycaemic index of them that can be harmful. Which is why its better to eat them as a part of a varied meal that includes protein, fats and fiber which all slow down the digestion and sugar absorption into the bloodstream.
you can also convert it into resistant starch, lowering the glycemic index and making a good food for the gut microbiome
For me calories in calories out helped me with portion sizes and researching (well not scientific, maybe soneday lol)about nutrition as well. So I'm managing a caloric deficit without feeling hungry because I eat high quality and not junk. So it's not just caloris in and calories out but it's also not only type of calories since I could overeat on healthy foods as well theoretically.
I stayed away from potatoes and other heavy starch veggies for a couple of years, but now I eat them fairly often because they are delicious. I have heard that cooking them twice changes the short chain starch into long chain starch that takes longer to digest so it slows the glucose conversion. Anybody heard of that?
Yes but the effect is limited and best with cold previously cooked potato (like in potato salad). If reheated it loses a lot of it's effect. There are channels where diabetics measured their blood glucose levels after all of those pre-cooked,reheated carbs/starches (spaghetti,rice,potatoes) and the results were poor in general. Adding fat had stronger effect.
I just got diagnosed with prediabetes, got a CGM and I’m shocked to see how my blood sugar is going up “healthy” foods like whole fruit. Even a few slices of orange spikes my sugar about 30 mg/dl. Very sad because I love fruit, but I will just have to eat them before working out and/or with fats and proteins
Dr Neal Barnard How2reverse diabetes
@@ceolbeats7182 iv been eating Neil Barnard Wfpb for 10 years
@@hiyacynthia 👍🏽👍🏽
@@ceolbeats7182 but i stil got diabètes. So the diet didn’t really help
@@hiyacynthia Or just put it off 4several yrs🤷🏽♀️ type1or 2?? Have you tuned in2 any of Cyrus Khambatta vids? A sentence of his reassured a pal who woz frantically trying 2keep her son blood@a steady 4!!! As Cyrus explained every1 blood rises even your neighbours cat🙀 obviously you don’t want it hi all the time, our insulin brings it down, I live with a typ1 , be sure2purchase some hypo gels, & educate those around you, it is when your blood drops dangerously low, you need those to raise blood above 4quickly, it is impossible 2flat line sugar levels, but u eat healthy so won’t need2pump loAds of insulin. We are a vegan household & Dr very pleased with his AC1 etc he was feed dead animals& dairy as a child thou, & has a family history of diabetes, did you consume that b4 vegan???
Throughout history, excluding the last 100 years, most people that ate enough to be full, weren't fat. There was no calorie restriction, there was no calories in calories out, being fat was rare. Just doing what those people did, and some still do means you won't be fat, and if you are fat you will metabolise the fat away. Being consumed by calories in calories out is dangerous on mental health and has been pretty much proven to not work. The 5% that get into a healthy bodyfat range and stay there, it's all lifestyle changes
Because they were eating whole foods prepared at home not processed, packaged and fast foods.
Yes, the non-wealthy didn't overeat and they were typically physically active. The latter often to the point of harm and reduced lifespan. The wealthy on the other hand were prone to excess consumption and inadequate physical activity.
"Doesn't that mean the guidelines are wrong?" Could just be that lots of people don't follow the guidelines but abuse their health instead.
Lots of health-conscious types lately have been getting a CGM and are now paranoid about quick spikes in glucose. Some propose we should never let glucose rise above 125 even briefly. Would love to see a video on this, moreso for fit people than diabetics, seems like people are going overboard. Some glycemic variability studies support their position but I think those are frequently confounded by nondiabetics in poor metabolic health.
People who do intermittent fasting probably have big glucose spikes, since they eat large meals in a short amount of time. And yet they think it is better for insulin resistance and diabetes. I'm still not sure if it's true or not.
yes, we have one coming very soon on CGMs in healthy people!
If you could add , can we get some facts on the glycation and the aging process .
I got one out of curiosity. I was able to spike my level briefly above 150 after I downed a half cup of maple syrup. Fasted I’m around 80. Definitely not worried about it, who knows maybe I should be.
@@NutritionMadeSimple perfect, thanks Gil!
I love fruit! I have fig, apple, plum, pomegranate, orange, fajoa and peach trees. Unfortunately, when I eat fruit it spikes my blood sugar!! As a pre diabetic, I’ve been eating mostly berries…I’m glad I grow those too. It’s not that I’m “choosing “, not to eat fruit but my blood sugar keeps saying NO! Same with potatoes, which I grew myself. I have a big harvest of beautiful purple sweet potatoes coming up in a few weeks and I’m afraid they’ll do the same thing. Im really sad about it, but I must get my A1C down.
I agree with #3 100%. It leads to people eating Halo Top and diet soda and all kinds of processed junk full of artificial sweeteners. Meanwhile, healthy foods like nuts get turned away because they are high in calories.
It also leads to 'budgeting' where people will eat a high calorie item like a muffin, then try to make up for it by not eating anything else that day. But instead they should be balancing it with more healthy food: more fruit, more vegetables, etc.
I agree with Gil's take-away, it's a weird way to phrase what is fundamentally a thermodyamics issue. We all understand it's more complicated in practice than telling people not to eat/demonizing 'X' and that it's really easy to overeat in general when you are eating (and especially drinking) high calorie density garbage. But people have existed just fine on sugar water, and lost weight eating nothing but (controlled amounts) of 'junk food', or even nothing at all when at high amounts of excess adipose tissue.
Not that any of those are sustainable or even necessarily the most long-term healthy approaches, but if you are only considering how to 'lose weight'... tracking your total calorie intake, *and creating a sustained calorie deficit* (however you manage to do that, eg- eating less and/or moving more/increasing metabolic rate/eating foods that are naturally satiating) is literally the only way weight loss occurs.
The 'issue' with CICO is that tracking inputs and outputs exactly without lab equipment is impractical in your day to day (particularly because your metabolism ramps down as you restrict your input), and it's *much more practical* to get people to a point where they form good habits of eating nutritious foods in proper quantities, and move a little bit, so you don't over-eat and maintain a healthy weight. But motivating people and forming good habits is harder than it sounds when the whole, modern world conspires against those habits. Enter wegovy/ozempic or some other big-pharma backed, high-$$$, eternal, therapeutic 'solution'. 🙄
Don't get me wrong here, for sure I think people seeking help or that want to change their health outcomes should get the resources they need, and hormones/if you are compelled to over-eat (or not) is super-duper important to long-term success, but I think the approach/mindset of 'obesity as a disease' misses the forest for the trees and focuses on repairing metabolic damage already done in the most expensive way possible vs just not letting things get to that point in the first place.
Totally agree as well. I believe weight gain or loss is about mass in minus mass out. The more high mass foods you eat, carbs and proteins, the more mass you take in and have to either use and discard or store.
Energy (calorie measurement) doesn’t weigh anything. But food macronutrients have mass and that is what weighs.
"and all kinds of processed junk full of artificial sweeteners"
No evidence that they are bad for you, in moderation as ever.
Processed junk is one thing, artificial sweeteners and diet soda is another thing. People tend to lose more weight and keep it off with diet drinks even compared to water. It can cure sugar cravings for basically zero calories. Not to mention diet pop is almost entirely made up of carbonated water.
Some people prefer to budget their calories and it works for them.
@bribradt intuitively seems to be the case, but the meta data suggests the opposite is true WRT diet sodas and weight loss (haven't seen a good study about why the correlation exists, but lots of hypotheses out there)
That said, for me, not drinking alcohol and sugared soda was an easy way to not drink my calories and help lose excess body fat. And I'd recommend that to anyone as an easy first step.
Starbucks and Dutch brothers and the like are the worst offenders in the US today IMO. People seem to think their venti, caramel, mocha Frappuccino (hold the whipped cream through! ) doesn't count, and drink multiples in a day to get their caffeine fix. What they are really feeding is a sugar addiction.
Calling "calories in calories out" a myth because some people say that 100KCal of doughnut isn't the same as 100KCal of fish when it comes to weight loss (regardless of nutrition)
on myth 3, calories in = calories out is said to reduce portions using the eat less diet means you gain less weight if you eat less. Is one of the most popular beliefs, and is a conversation stopper. Unused calories are discarded in the Urine. Atkins explains it with, I think ketones.
So it is still an energy balance. Anything that enters the body has to balance out somehow.
Controlling carb intake is the best way to lose and manage weight for many people. Our modern diet is slowly killing us
I agree with you on literally everything, every myth they said that i disagreed with you spoke the exact thoughts that i had! Some questionable ‘nutritionists’
Would you consider doing a video on Lectins and are they really bad for you. Thanks
Thank you for the balanced take on soy and breast cancer. I have adopted a more plant centered dietary approach for heart health and a friend asked if I was worried that adding soy to my diet would be dangerous considering I'm at heightened risk for breast cancer. It starts to feel like we just can't win! I said I was pretty sure that those concerns weren't borne out in the research, but it was nice to have that backed up.
I think it's because of the media that people are so concerned about the phyto-estrogens in soy but what people seem to be unaware of is that cow's milk has many hormones including estrogen that can and do affect us in a negative way.
Yes
Absolutely, about eating less re calories in calories out..
I have a lot of examples of the principle that eating less is the most important factor. Quality food the second most important factor. I know people who were not weight obsessed and were slim, fit, healthy, even in their old years, because they believed that eating in a moderate amount kept them fit and healthy.
Cutting calories can be detrimental due to the production of starvation hormones which slow metabolism
Make your own plant milk if you want to avoid the sweeteners, stabilizers, oils, and additives present in most. There are a few brands that only use nuts and water; opt for those whenever possible. I highly recommend the NutraMilk machine (makes excellent nut and seed butters as well)!
Weight itself is calories in, calories out…general health is quality over quantity (without excess caloric intake). If one eats 4000 calories of just whole foods, he/she will gain weight (not adjusted for exercise of course).
One of the greatest benefits of your program is to help decrease anxiety and disordered eating due to social media.
I’d say that cow milk is a processed food, since no one is drinking from the teat… it’s processed for human safety and consumption. Secondly, cows milk is a hormone fluid from an animal, is that healthy for humans? Third, milk has sodium and stabilizers added, check the label.
Everyone that talks positively about dairy turns out to have industry ties. Weird
As I see it the fundamental problem is Variables. To exaggerate: A vs B shows a difference. Yet it is typically inconclusive. Because A vs B typically does not take not account variables C, D, & E.. It is all tricky stuff. Hard to determine; why? because there are other variables.
My Dad is a type 1 diabetic and it was always thought that he needed to stay away from sugar. He only ate foods with sugar when his blood sugar was low. Fast forward 50 years and my nephew is a type 1 diabetic and what he was taught was much different than what my dad experienced. With how easy it is to keep track with your blood sugar, eating sugars is not a problem for my nephew. You just need to be aware of your blood sugar and take insulin when its needed. Funny part, My dad was all pissed because he was told to never eat sugars when he could have been all along.