Forks Over Knives Promotes a Dangerous Vegan Diet
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- Опубликовано: 12 июл 2024
- My thoughts on a recent peer-reviewed nutrient analysis of a 7-day low fat vegan diet using Forks Over Knives recipes. Yikes...
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References
www.cureus.com/articles/14227...
www.forksoverknives.com/how-t...
pubmed.ncbi.nlm.nih.gov/2773827/
link.springer.com/article/10....
veganhealth.org/daily-needs/
pubmed.ncbi.nlm.nih.gov/32486...
veganhealth.org/selenium/#int...
www.forksoverknives.com/welln...
www.ncbi.nlm.nih.gov/pmc/arti...
www.forksoverknives.com/meal-...
www.eatingwell.com/article/79...
lpi.oregonstate.edu/mic/micro...
www.eatingwell.com/article/80...
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0:00 Intro
0:38 Biotin
2:31 Calcium
3:46 Choline
4:52 Iodine
5:30 Iron
6:20 Niacin
6:35 Selenium
7:32 B12
7:50 D
8:24 E
8:45 Zinc
9:38 Omega-3s
10:27 FOK Meal Planner
12:47 Balanced Vegan Meal Plan
13:14 Is This Really a Vegan Issue?
16:33 Conclusion
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Love the video as always 👏
Just quick take on selenium: Niko Rittenau, a quite renowned vegan author in the german speaking realm (you can also find him on RUclips) does advise in his book to be cautious when relying on brazil nuts for selenium. It has been shown that the amounts can vary widely, from much lower to much higher than the usually shown amount e.g. on cronometer, risking either getting too much or not enough selenium.
(That's the usual with natural products, just in this case it's more important since it's about such low mg amounts, if 100g lentils has 9g protein for one package and the other has 8g it doesn't really matter - for selenium 1g difference is quite much tho 😅)
Bread and pasta it is!😂
@@UnnaturalVegan 😂 👏🏻
for lentils it's more like 20-25ish, I hope so at least 😱 😉
oh and brazil nuts, Paranuss - and additional reason not to eat, they are 'radioactiv' ^^ when I remember correctly.
(which is nuts, they are sold here in 100-200g packs and in every nut mix)
@@nopenope1 bananas are radioactive also. you are also getting exposed to radiation from the ground and from space. What's relevant is the average radiation dose you get. I very much doubt the dose from a few Brazil nuts is relevant.
But if someone eats like 3 every week how can it be dangerous even if it's in the highest amount possible? Are there cases of toxicity from them?
Love the forks over knives program. It’s helped me more than anything else.
The weirdest thing to me about parts of the vegan community is the demonization of nuts, seeds and cold pressed oils.
I think veganism can overlap with a lot of "health food" movements that don't necessarily prescribe to vegan ethics, if that makes sense. It was all the rage to champion low fat diets until fairly recently
FOK does not demonize nuts and seeds. Just oils. Remember that the movie was about people who were sick.
It doesn't makde sense to be ok with nuts but against cold pressed oils. Being against both or ok with both makes sense, but not just being ok with nuts and seeds and not the oils.
Your vegan community must be very different to mine 😂
@@dj-fe4ck for the record, pressed oils are pretty much... just pure pressed oil, nothing else really. it's basically pure wasteful calories, especially as they tend to be either bad in omega ratio or even include bad kind of fats. Compared to that, nuts and seeds are wonderful sources of micronutrients, protein, even some fiber. Compare the nutrition of 50g of peanuts with 30g of vegetable oil (approx same calories). This is even more true if you eat a variety of nuts and seeds. Check 20g peanuts, 20g pumpkin seeds, 5g flax and 5g chia.
Don't get me wrong, I use oil, mainly canola in whatever I can for better omega ratio, but to say nuts and seeds are the same as pressed oil is just false.
I’ve been subscribed to the Forks over Knives meal plan for years now. I pick and choose the recipes that I use. I also usually use table salt. I think it’s a good base point and pretty healthy in general.
I don't follow FOK but I'm familiar with the general plan. Personally, I eat more nuts, seeds and avocados and consume more supplements than recommended by the proponents of this plan, BUT it's still a FAR better way of eating than so many willy nilly vegan diets. All that processed food and the scarcity of whole plants will do you in; maybe not in the short run, but certainly in the long run.
I love to hear you talk nutrient breakdowns! You're so knowledgeable. Hope the kids are doing great
Knowledgeable?
She’s actually pretty brain dead
Why would you follow a brain dead person?
Iodine was not on my radar for my first decade or so of eating plant based. I used to pay way more money to buy that Redmond RealSalt and then later, Himalayan pink salt. It wasn't until I took a college level nutrition class in my early 40s that I learned about iodine and switched to plain old iodized salt, which costs 69 cents per a canister that lasts a really long time. It's so ironic to me that often these foods that are marketed as healthier actually offer fewer nutrients. Same thing with buying store brand raisin bran - lots of fortification of iron, B12, etc where the organic version has none of that. Hooray for conventionally grown, affordable food!
I agree! I'm an RD in the UK and they say our salt is not iodised because they think if it was iodised then people would think it was healthy and eat too much. So frustrating! Supplements and seaweed it is!
Your body prefers real Iron from whole foods, not "fortified food" with synthetic Iron. And if you eat a diet that does not strip Calcium from your bones-like coffee, tea, and wheat-there is no need to supplement if you eat a proper diet. The RDA for calcium for women is soooo high, because it accounts for the Calcium loss from the traditional S.A.D. But you and Unnatural Vegan should know this, cause "science".
" I hate Brazil Nuts, so a Multi-for-me"~Unnatural Vegan 🤣🤣🤣
Yep, and your cheap iodized table salt has as one of its ingredients, Aluminum silicate, as an anti-caking agent! Not something we humans should be EATING!!😮
That's why I switched to Himalayan pink salt 😊
It doesn't have any nasties added 😊😊😊😊
I hope you and everyone understands that fortification of vitamins and/or minerals in conventional processed food does not NECESSARILY mean your body can absorb and use said nutrient...
I can’t tell you how much I love these videos! You are so smart! I learn so much from you! Thank you!
That was such a concise and interesting video! Thanks for putting in the work and giving helpful advice
Thank you so much for all the hard work you put in. Amazing!
Thank you so much for comparing the two diets. This video was very enlightening! ❤ 😊
I am not even vegan, I just enjoy your take on veganism and your analysis, but I really like how your videos remind me I should eat more veggies or nuts and healthy stuff like that. Thanks!
I feel like everyone talks about B12 supplementation but no one talks about Iodine supplementation. I remember when I first went vegan my primary care doctor informed me to take B12 but not Iodine. I didn't know how important it was until your videos. I happen to eat more sea salt than iodized salt but started taking a multivitamin (infrequently though 😅). Will definitely get my levels check next time I get bloodwork.
you dont need to supplement iodine. You can easily get enough from seaweed
@@arrestedshrimp i don't buy or eat seaweed often. Multivitamin works for me
I have to point out to people in a lot of European countries that if iodized salt is the rule in your country and the non-iodized is the exception,just buy the iodized salt. You don't need a supplement.
I heard kelp powder is a good source as well (though price may be high)
When I told my primary care doctor I was vegan, he asked me if I ate fish. 😂 When I said no, he said “only vegetables?”
I learned most of what I know about nutrition from Dr. Joel Fuhrman and Dr. Michael Greger. Veritable founts of knowledge! I’m even quoted in Dr. Fuhrman’s “Super Immunity” 😉
This is really interesting! I’ve been looking for an idea for a first RUclips video to join the vegan community. I’m thinking about experimenting with the free meal plan myself and documenting it to see how I feel (supplementing b12 of course). I was always curious about their recipes to get healthier, so trying this and learning more about nutrition along the way to meet my needs might be something to try.
Please add protein too
"Sub-optimal" would have been a much better adjective for your title than "dangerous". We shouldn't play into the common conception that "as long as you're eating animal products you're all good and don't need to worry about nutriotion, while if you go vegan you suddently have to pay attention to everything and hit all the targets, or else it's DANGEROUS! Never mind that vegans on avarage live longer. You should only go vegan if you're a nutritionist!" I'm glad you said otherwise out in the video, but a lot of people won't see the whole video and maybe alot will just see the title.
Thank you for mentioning the calcium piece. My youngest has a dairy allergy, so I have been buying calcium fortified orange juice now. She drinks calcium fortified plant milk too.
I love this type of video! Thank you!
Honestly, there's something weirdly validating about knowing that for once, I'm watching a channel mostly enjoyed by women. I say this as a guy too, I guess it's good to know I'm not in like an all-male echo chamber or some shit. I'm weird, don't judge me
Welp, last time I checked, 80% of vegans are women, so it comes with the territory
@@chemgoatin what world would someone call her a misogynist? No one is upset at her scientific approach.
UK's water is soooo hard you probably get the rest of the RDA from your tap water alone 😂
This was something that I've just realized recently, that hard water is actually not a bad calcium source, you can get somewhere around 200-300 of calcium just by drinking 2l of water. Quite a surprise.
@@Gabeee what about iron? i’m concerned about the bioavailability of minerals in water. mine is so hard my humidifier has reddish residue from the iron all the time lol
@@mmmmmmmmaria iron tend to be part of the water yes, not sure in what levels though.
started my vegan journey watching sarah lemkus and ellen fisher... 5 years later you are one of only two vegan RUclipsrs i watch (Mic the vegan too). thanks for all the common sense!
Hi Karolina! Maybe check out "Lilykoi Hawaii"'s older videos if you are interested in vegan nutrition, especially on a whole food plant based diet.😊
Feel bad for you. Vegan journey?
Wow
Sucks for you.
I agree that a very low fat vegan diet void of nuts and seeds and low in essential nutrients like B12, D and DHA/EPA is not optimal, but whole food plant based eating, when done right is by far the healthiest way to follow a vegan diet. I'm not a McDougall fan either, in fact I find him insufferable, but there are many others who are much more inclusive in their recommendations. Dr. Fuhrman, Dr. Greger, the Doctors Sherzai, Dr Bulsiewicz, and Brenda Davis come to mind. Nutrition isn't only about vitamins and minerals. It's about including a great variety of phytonutrients as well as avoiding ultra processed foods, filled with emulsifiers and sugars which are deleterious to our microbiome and our metabolism.
So where in all these recmmendations does it say you have to meet all the targets every single day? It's totally unrealistic to reach all of them in one day. As long as I average out during one week, I think I'll be totally fine. I believe that's what they mean by "balanced diet".
Thank you for your work!
Great information. Thank you!
Thanks for the video :) super helpful for an aspiring vegan like me
As a non-vegan with digestive issues, this kind of video is really helpful for me.
I enjoy seeing comparative data.
Then I can go, oh maybe I need more nuts and seeds.
What a good and useful video. Thank you!
I was looking at the latest Fork Over Knives magazine and in the front they have a synopsis of their diet. Nuts fall in the Enjoy in moderation category as does tofu. Just flipping through the recipes most of them do include salt but as you say they recommend sea salt.
Thank you for all the Vegan research you share! 💕
Thanks for this!!
Loved this video!!
Not quite vegan yet but I do notice myself feeling lighter when I have some meatless days and set harder restrictions on meats. I am cleansing and learning.💜👍🏽
Thanks for all the work on this one! We just bought sea salt with iodine.It's crazy that they shun the nuts & seeds. Also where in a healthy vegan diet does a large VEGO bar fall? Asking for a friend.🤣🌱
They don't shun nuts and seeds. But for heart patients, they say zero saturated fat, even through nuts. If you aren't a heart patient with cardiac disease, eat nuts and seeds.
Thank you for making this. I'm new to plant based eating and have cholesterol issues so a more "whole food plant based" way of eating seems beneficial, but I'll be sure to take a vitamin D supplement and use some iodized salt to be safe!
On the 1989 being "old" thing, I studied biochemistry in college and was told that anything over a decade old is OLD in terms of research. It was recommended I aim for studies no more than 4-5 years old in my citations. So it's really not a judgement on a person's age, there's just a desire for up-to-date studies in science.
Of course, there is a dearth of replication of studies, so sometimes you have to look back to older studies on particular topics. Unfortunately there's a lot more incentive to come out with new studies on new topics, which means there are a number of results that have not been fully vetted.
I don't have much education in nutrition and I tend to find nutrition research confusing and contradictory and sometimes I wonder if things would be clearer if we had a stronger culture of replication in science.
Is that a real orchid? It is glorious, such a lovely shade of pink. My mother is obsessed with orchids, she rescues everyone's neglected orchids and has an incredible green thumb. She has three that she rescued in the last year and they will be blooming for the first time for her shortly and I know she has her fingers crossed for pink flowers. Anyway, your orchid is beautiful 💕
Great info! I tried to follow low fat plant based and kept failing. I realized it wasn’t me, it was the diet. Thanks so much for this info. 😊
I would like this video 10x if I could. So helpful and interesting.
This is an excellent video!
Love your videos! So my good friend loves the Whole30 plant-based plan. Can you review it?
Excellent video! My mother was recently diagnosed with stage 2 CKD, which they are treating as stage 3 because she is close to that and they want to get a jump on it. Her specialist suggested that she start transitioning to more of a plant based diet. Not entirely but the more she can cut back the better because plant based proteins are easier for the kidneys to filter.
They did not mention a meeting with a nutritionist or discuss meal plans. I think they said something about her needing to eat more broccoli and less bananas and tomatoes (her potassium levels are fine so I am perplexed). I don’t know for sure but she was hyper focused on that when she came from her appointment.
This is why dietitians should be an important part of the process.
She didn’t have a clue where to start and if left to her own devices it would be garden vegetables and beans. Not terrible but she would burn out quickly and be left lacking.
We’ve always been seasonal eaters who eat fewer animal proteins in the spring/summer so at least this is a better time for her to introduce more plant based food.
She spoke with a family member who was the dietician for a dialysis center and Forks Over Knives was the first thing out of her mouth. I ordered a couple of the FOK books for her, and we watched the documentary.
I thought - this can’t be right.
I do know dietary restrictions are different for people on dialysis, which she is not, and that might be a better starting point for them but a lot of it struck me as BS. I’m kind of shocked at the lack of people pointing out the more obvious problems with it. Your video is one of the few I found.
I wish I would have held off on ordering the books. I would have rather spent my money on something more well rounded as well as a book with a renal diet focus but such is life. We can always add oils, nuts, seeds, etc.
I love the iodized light Morton salt. It’s about half sodium half potassium.
Sounds like the iodized LoSalt, which is mostly potassium and some sodium.
In England some of the plant milks have iodine in them I use Ko ko super (does not taste at all like coconut) nice and creamy in porridge 😊
This was good. I enjoyed this.
I had a low calcium scare at one time. My teeth felt like they were falling apart. I was terrified i'd need to go back to eating dead flesh. It just doesn't appeal to me at all anymore. lol. I started using a fortified Almond Milk and it got better shockingly fast! I also bought a remineralizing toothpaste. I don't use either consistently. I think my overall diet is much better and that may be why I haven't had issues since. I stopped avoiding nuts and seeds. I had dry skin as well when I was very strict on low fat.
I use cronometer & have since I went vegan 6 years ago - but mine doesn't have choline stats listed?!?! It goes straight from b12 to folate, no choline in between like shown in your screenshots. I genuinely did not even know choline existed so thank you for mentioning it, I will be supplementing.
Sidenote, I just did some looking about what can be caused by low choline - liver and gallbladder problems (guess who just had their gallbladder taken out last week, and had a fat mass in their liver found on their ultrasound)?! Not saying it was caused by low choline because I'm also overweight but I'm sure it didn't help lol. God knows my liver needs any support it can get. Thank you for having a rational voice about vitamins and minerals to watch out for on a vegan diet.
@@veganforthem76 good to know thank you!!
She mentioned she uses the “gold chronometer”. Is there series of versions with some of them paid? If so, perhaps it has more data available then the version you’re using.
@@ang_131 I use cronometer gold as well which is why it puzzled me even more. It turns out you actually have to go to settings and manually turn on choline for it to be visible. So strange, no idea why they would do that, seems very silly lol
I haven't tracked my micronutrients in a while. I don't think it's a good thing but taking a vegan multi gives me some peace of mind. I also take a vegan dha. It's a difficult thing because I know being mindful of my intakes makes it less likely for me to give up veganism in the future. I'm just not that interested in nutrition :/
To the calcium point, the thing that got me interested in vegan alternatives was my concern that I wasn't getting enough calcium as I realized I couldn't drink milk anymore. Now my understanding is that milk isn't even the best way to get calcium in your diet. The question I asked was were do vegans get their calcium and I was shocked to find out spinach was a possible answer lol.
The problem with spinach is that it is very high in oxalates which bind to the calcium making it difficult to absorb. Collards might be a better choice. Kale is pretty good too and neither of these greens are high in oxalates. At the very least, a little variety goes a long way.
@@sectionalsofa interesting, before I looked into it, I wasn't expecting dark greens to be a source at all.
Yes, we all thought dairy was the only source!
@@Kayla_P99 soy milk, chia seeds, tofu are great sources of calcium!
@tas ooo I've been interested in trying more chia seed recipes so good to know!
The Forts Over Knives movie convinced me to go vegan… I haven’t looked at the magazine. 🤔
one of the top brands on amazon that says raw brazil nuts is actually really good most brazil nuts ive had tasted like dirt or feet like garbage but these taste fresh and its unreal im not even kidding its literally insane how good they are feels like a 1 in a million chance of getting these fresh lol
good video.
esp. about other diets, I am eating cheese and some meat but realized a few months ago, that I do need more vitamin D and calcium and my average of magnesium was also to low. I found some effervescent tablets with Calcium and Vit. D and added some pumkin seeds as a snack.
16:51 FOK recommends to take a B12 supplement, and you said that earlier in your video
What multi vitamin do you take Swayze? I have been looking for a good alternative.
I'm curious too. Most multivitamins have too much of certain vitamins or minerals so I just buy the supplements of the things my diet is lacking in. It's expensive though!
Honestly I watch her cause I like her . I have a classic omnivorous diet and I take about 7 different supplement cause the multit in my diet put me in toxicity levels . I genuinely think that it’s about impossible to be really healthy. I’d just look up on Cronometer what you seem to lack chronically; not the oh I missed 1 days at 95% .
I love ❤️ your channel 😊
I've been vegetarian for 11 years, vegan for 9. and I get my iron, b12 and vitamin D levels tested every year or so. I'm not super consistent with taking supplements tbh, and interestingly I've never been deficient in b12. I don't even really like nutritional yeast so it must mainly be coming from fortified milks and fortified cereals.
My iron is consistently low, so I'll feel motivated to take iron supplements for a month, feel better and then forget again :/
With Vitamin D, I'm very pale and I live in Australia, but even I get deficient if I get the test done in the winter. If I test in summer, I have enough. My doctor recommends that I take a vitamin D supplement in the winter (ie when it's not daylight savings) to keep my levels topped up.
Right now, I've been having some physical and mental health issues, so I have been making the effort to keep up with my supplementation, and I have been consistently taking the following most days:
1. The cheapest multivitamin you can get in the supermarket
2. Iron + folate
3. Zinc
4. Calcium + vitamin D (it's autumn going into winter here now)
I actually don't take B12 daily because there's a bit of b12 in the multivit and I've recently started doing b12 injections every 6 months. I got the prescription from my doctor as a preventative measure so I never have to worry about my b12 levels.
I have hyperthyroidism, so I someone who does tend to avoid iodine
But I also still eat seaweed and iodized salt occasionally
Do you have a low fat debunking playlist?? Looking to the internet for advice is so difficult lol, to think I cracked the code in finding the LFV community 😂💀
Edit: I did enjoy the video!!
I remember one of your videos long ago on antifat veganism, but literally chucked it into the mental bin as i was binge watching others at the time
Checkout plant chompers. He has some on fat & he researches stuff too much :)
It seems that you're looking for good news about your bad habits.
I’d love more videos from @unnaturalvegan on the LFV community. I feel like I’m in a cult that I can’t get out of 🫠
@@Isabella1714_ Why?
@@Siegfried5846 why what
A loyal FOK fan for many years here. It’s the only place where recipes make sense both for me (a low fat vegan) and my family (omnivores). They are tasty and healthy. Out of all diet related studies, I don’t think there is anything bad to say about health outcomes of people following whole foods plant based lifestyle.
I used Chronometer for a month or two as an omnivore and I could never get enough calcium. I read the recs for calcium are based on one unrepresentative study. Once I used a revised number I was fine. I think it’s just plain wrong.
I do really well on a low fat vegan diet but I do take a good multivitamin and an algae based Omega 3 supplement just in case...
If you need folate, eat more foliage in the form of greens
I wish they did a breakdown like this for peoples standard diets. Most people would be suddenly not eating enough nutrients.
I know for sure my diet is not good enough, even with animal products.
In Europe the choline recommendation is 400mg for adults of both sexes. Pregnant and lactating are a bit higher, up to 520mg. 550mg on the other hand seems like an overkill, especially without significantly bumping up calories; I wonder, though, if it's something about an American diet/lifestyle that calls for more choline? For iodine I consume a bit of dried seaweed (I use kombu), I lightly roast it on a pan and then grind into a powder & add on top of meals. No need for more sodium in the diet. With kombu, you only need a tiny bit, no more than a dash as it's very high in iodine. And calcium... I was so worried I wouldn't get enough and then I calculated how much calcium I am actually getting through food, and it was over 1300mg, and about 1500mg for my spouse. I also got off all pill/tablet -form supplements, they're hard on the liver, contain bulking agents and other stuff I don't want to put through my digestive system. I take only b12 & vit D in sublingual form to bypass first pass metabolism.
There's actually not that much research done on the needed amount of choline and apparently, the US choline RDA was set based on a study that found 550 mg to be sufficient, but they didn't test lower choline levels. So less choline may be fine, but we just don't know enough.
@@oksanakaido8437 Oh, thank you for clarification, that may very well be why.
Lack of Iodine causing goitre, it used to be called "Derbyshire Neck" in the UK historically in many medieval sources, because of the lack of iodine in most water in Derbyshire!
RDA is Recommended Daily *Allowance* , not Amount. I've always taken that to mean an upper limit, with RDI(intake)/AI being the lower limit
If you're low on biotin, just go & buy a tin.
Bud dum tsssss
Is iodized salt common in processed foods? Intake may be adequate if we eat vegan sausage, etc., as a result.
Let me mention that depending on the case, it’s possible to consume iron in excess on a vegan diet. I’m close to the upper limit (about 40mg?) on various days due to vegetable, legume, and fortified food consumption, so I seek supplements with little to no iron to not OD.
Not recommending vitamin D supplementation is baffling to me. Given various studies, I can say that it could’ve saved lives during the pandemic.
For ostrovegans: At 555% of DV, 100g (about 3.5 oz, often the amount you’d find in a can) of oysters can have over 50% more than the safe daily upper intake for zinc, so that much is not to be consumed every day.
What are diets that you do like? Dr Greger?
I take a multivitamin every night. I have no idea what nutrients my diet could be missing since going vegan 3 years ago 🤷🏽♀️. Better safe than sorry.
I really hate the recommendation of some health "guru's" recommending iodine through seaweed because there's no compulsory policy requiring producers to test and see how much iodine their seaweed has. Amounts vary massively from almost nothing upwards of 700% RDA. It's very inconsistent and you never know. It makes no sense to me why iodized salt would be demonized. NaCl is NaCl, no matter where it came from.
If you want more folate, eat more foliage, a.k.a. greens like kale or some other type of cruciferous vegetable that’s dark, green and leafy
BEST OPTION FOR SALT IS
MORTONS LITE IODIZED SALT.
HIGH IN POTASSIUM - LOW IN SODIUM CHLORIDE.
How come you didn’t take into account NutritionFacts recommendations?
The only reason meat has vit B is because those poor animals has been given it as a supplement while they were alive. Everyone needs to take supplements anyway to be healthy. As for me, I stopped eating meat 16 years ago and i stopped eating fish and eggs a year ago. Now i'm raw plant based vegan and i love it! I feel better than ever and I look better than ever. I'm also stronger than i've ever been. Cadaver belongs to the grave not to our bodies.
This is important public health information. Thank you.
I'd love to see how a Dr furhman diet compares 🤔
Nothing compares, in my opinion. I don't follow his diet precisely, but I think it's pretty much as good as it gets. I've learned the most from Dr. F. and I've listened to them all!
"if you're a lady, which you probably are" I see, so I'm one of the small amount of men watching your channel. proud to be here tho!
I always add brazil nuts to date balls/bliss balls
Pretty much all sea salt where I am in EU is iodized. Might be a regional thing
There has been a RUclips hacking going around to do with a sponsorship and its like “download this pdf” but if you look closely at the pdf its huge amounts of data. Be careful friends!
Spaghetti! Most enjoyable way to get selenium ;)
Yes, wheat has more selenium than any other plant food after brazil nuts. Brazil nuts aren't necessary.
Forks Over Knives is perfect for me. I have no gallbladder, low fat helps a lot. I take a multi though.
I know this is personal and anecdotal, but I had my gallbladder removed 20 years ago and never changed my fat content. In fact, I even ate a high fat diet at one point (aka Keto). Never had any issues, we are all different and can tolerate different fat levels with or without a gallbladder. I think if you google it, they recommend 30% or lower fat if you don't have a gallbladder. I've rarely eaten that low fat in the last 20 years. But, again, this is my personal story and we're all different.
Would a fun thing be if we sent you in pictures of our meals and you reviewed them?
Full disclosure I might have taken this idea from another YTer
I don't do their meal plan but I do use many of their recipes because they taste good
I can't understand why the diet is considered bad? Eat the rainbow and don't sweat the details unless you are deficient in some nutrients, but I am not sure how these details are universally applicable? I had high blood pressure and cholesterol, so salt is not an option for me. I am not deficient in iron and niacin. Plant foods give you plenty. Whole grains, tofu, and mushrooms give me plenty of nutrients. I take D3 and B12 that's it. Vegan sushi with brown rice and avocado give me just enough fats, some small amounts of nuts also
Vegan or plant based is definitely the healthiest
Who looks at what kind of salt a recipe calls for? People are just gonna use whatever salt they have at home. If they’re an iodized salt home then they’ll use that..
People who realize that iodized salt is also an important part of the diet due to the iodine it contains.
Or people who think iodized salt is the devil (it isn’t) and intentionally buy salts that actually have a lower nutritional value.
Or people that realize there is more than one type of salt to use while cooking or finishing a dish.
I like using various salts for different dishes but I always have iodized table salt on hand.
Hey Swayze, can you do a video comparing a local diet to a vegan diet from a consequentialist perspective?
I.e., does eating fruits and legumes shipped in trucks or planes cause more animal suffering and environmental damage than eating purely local eggs/meat/produce from small family farmers? Most people wouldn't follow through with eating truly small and local, but curious how it'd hold up when compared with a vegan diet
I know you’re asking her. But veganism is about not eating animals. Not about environmental sustainability. I don’t see how getting tropical fruits through international trade is possibly more harmful to animals. Are you asking if the shipping of products causes deaths? Are you asking if the demand for those products causes direct or indirect harms?
This is similar to the “crop deaths” argument. One of which no-till farming and crop variance (what was once commonplace before mass AG and chemical producers took over) can easily reduce.
While vegans aren’t “fine” with it, we also aren’t talking about the number of deaths. And we have to focus on intention. There is a direct intention to raise and kill an animal versus an accidental death. When a person accidentally kills someone else vs committing murder those are 2 very different things with different consequences. It is entirely inevitable that a person is going to make a mistake that will lead to the death of another person. But that isn’t the same as intentionally killing then.
You would be correct that products like avocados, tropical fruits like bananas and mangoes and if you want berries or fresh tomatoes out of season will come from another country.
I would say, as a vegan, still with all that, it doesn’t stack to eating animals. It doesn’t matter if animals are local, they are still producing emissions and they still require a diet that will need some kind of supplementation with grain crop. That grain crop is going to use N02 to fertilize the soil which has emissions and eutrophication issues, top soil degradation and water contamination.
Yes many foods we all eat are mono cropped but cutting out any animal product reduces the amount of demand going to that.
Today I ate nothing that needed to be shipped in from a foreign country. Everything was grown here in the US. You could eat seasonally or buy frozen.
Lastly, it doesn’t matter if you eat an animal from a local farm becsuse consequentially, that animal is still being killed. And that animal does not want to die for a meal you’ll eat in a few minutes. Their life is not worth that. Therefore if you’re looking from the victims perspective, it is more consequential to “eat local” than to occasionally have some tropical fruit. If a pig on a local farm is killed, that pig doesn’t care that you reduced your pig consumption by 75% than what it used to be. Because that animal still needs to be intentionally killed to satisfy that other 25%. Eggs are produced the same way no matter if it’s a backyard chicken or Tyson. All baby males are sent to the grinder. And most of those chickens will be killed after their production declines, be it a small farm or not. This is what made me switch from vegetarian fo vegan- in the end, it’s still commodifying the life of someone else. And as much as a good like they have there is a caveat where they don’t get to live their life naturally and without being used as a product machine. And to that end, if an animal has been having a happy life isn’t it even worse to end the life of a creature who wasn’t even suffering?
I’ll also add one more thing, food transport (domestically especially and theoretically air and ship) are able to be non-carbon emitting. No we aren’t there with hydrogen planes and EV trucks yet, but theoretically, if your concern is around emissions, you can eradicate that.
The only way to eradicate mass slaughter of animals, be it on a small farm or a huge CAFO, is by either not eating them or buying not local cell-cultured meat. And sure, by local produce.
@@scerb100 See, this is typically how I think and that's why I wanted Swayze's input because consequentialism doesn't care about intention, only outcome.
At the end of the day, if transporting legumes and avocados via trucks is killing more animals than eating a single local cow or chicken would kill, then it'd be a better choice to eat the animal. Maybe it's too nuanced to ever know which diet kills the least animals (intentionally or otherwise), but I was hoping Swayze would be able to break it down a little with data haha
I'm neither Swayze nor an expert but from what I've gleaned, the scale of mass production of a plant based diet's reduction in carbon emissions etc vastly outweighs local organics. Of course there's more to life than carbon emissions (like global corporatism and ethics) but it's a very interesting discussion.
Isn’t biotin’s produced in the gut through? That’s why there is no rda. If one has good microbiome they would produce it.
Forks over knives change my families eating habits and was great at pointing out the flaws of a carnivorous based diet.
They did a wonderful job.
Your taking time to pick at them.
Just make your own videos that stand on their own.
You don't have to make one critical statement about forks over knives.
That documentary has helped more people than yours have. By far!
Based off of your tan, it looks like you never use vitamin D from the sun
I literally never knew about Iodine??????
When I first went vegan, I used iodized salt and was fine. But then I tried going salt-free because one of my obnoxious friends kept harping on it, and a couple months later my health really tanked, and even now supplementation has not brought my health back 100%, and it really fucking sucks.
Sodium is an incredibly important part of our diet and our overall health. That definitely includes good old iodized table salt.
I’ve had to add a bit more to my diet over the last 6 months. Years ago my father, who was a raging diabetic, was diagnosed with 50% kidney failure. We changed our diet and cut back on our sodium. A year before he died his sodium was reduced again because his kidney failure had progressed and he would be in need of dialysis sooner rather than later - which he refused.
I added a bit more salt back to my diet after his death but not enough and I wasn’t always consistent with it. It finally caught up with me. I’ve had problems with chronic dehydration over the last 6 months and my sodium levels have been to blame every time. (To be fair covid played a role in this as well but I needed to add more sodium, too.)
I’ve been using hydration multipliers and adding more salt when I can and it’s helped.
B12 = organic traditions spirulina powder… one serving has 210 times your daily value of B12
Dried Nori and chlorella
I use iodized sea salt...VEGAN LEVEL 1000!!!! 😂
I'm not sure, are they basing most of their intakes on the UK dietary rules (which don't include the 10,000,000,000,000 daily calories of Sugar that the US ones does, amongst other differences :P)?
Poor joke aside, so the base I got from this video is literally all of us vegans should take a decent multivitamin, regardless of what diet we follow?
(with flesh eaters also likely needing to too)
@@noviceartisan, I think the take away is everyone needs a multi, regardless of diet. I have my bottle in the cupboard next to the coffee so I never forget to take it.
Chlorella
I hope people take a multivitamin if they are vegetarian or vegan. I will continue to do so.
@@VeerleSaelens Your advice is wrong as doctors recommend this, and with many vegans having deficiencies, your advice is the pathway to people saying “well the vegan diet does not work.
@@JuliasHairJourney I overall decided to remove my advice to only take them if you get your blood levels checked often as maybe that's not the general advice given by doctors in the US. I'm from Belgium and all 4 doctors I've had recommended against taking a multivitamin even knowing I'm vegan so maybe it depends on where you live? But I advise to everyone reading to try to get your blood levels checked often if you can afford to; you *can* experience negative health effects from having too much of certain fat soluble vitamins and iron from just a multivitamin and a plant-based diet.
@@VeerleSaelens I suppose we should let people consult their doctors on this matter
So how did the high fat typically American junk food diet do? The.of course tested.this? No? Well what kind of science is this??
Interesting that you put “high fat” next to “junk food.” You answered your own question. Not all fat is saturated fat.
But don't eat too many Brazil nuts (like 5 or more a day) because you can get too much selenium!!
I can easily eat more than 500 micrograms of selenium from wheat alone on some days, which is more than what you get from 5 brazil nuts
That’s the problem for me. I love Brazil nuts.
@@pollysshore2539 yeah and it is scary when you look at the symptoms of getting too much selenium.
Calcium? Why only human adults must drink dog mik? Maybe value too high?