Is A Vegan Diet Always Healthy? | Dr. Hana Kahleova on The Exam Room Podcast
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- Опубликовано: 30 май 2024
- Is a vegan diet always healthy? It appears that even with ultra-processed plant-based foods there are substantial health benefits!
The results of an analysis comparing a vegan diet with all plant-based indulgences on the menu and a standard diet containing meat and dairy are revealed by Hana Kahleova, MD, PhD, who co-authored the study.
After analyzing the results of nearly 250 study participants, she joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Podcast with the surprising findings.
About The Study
The analysis assessed the association of a plant-based diet index (PDI), healthful plant-based diet index (hPDI), and unhealthful plant-based diet index (uPDI) with weight loss. The PDI measures adherence to a plant-based diet in general, the hPDI includes more fruits, vegetables, grains, and beans, and the uPDI includes more foods such as refined grains and fruit juices.
The findings are from a secondary analysis of a Physicians Committee study in which 244 overweight adults were randomly assigned to a vegan group that followed a low-fat vegan diet or a control group that made no diet changes for 16 weeks. Calorie intake was not limited for either group, and neither group was given diet quality instructions.
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Vegan Diet Quality Study
go.nature.com/48H1NkV
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Развлечения
I follow a low fat vegan diet with no added salt, sugar or oil.
Once you cut the crap out of your diet, you can feel the harm it causes when you eat it. It is no longer a feel good experience.
Vegan junk food is super expensive, and that is something that she fails to mention.
As a fitness professional, I would never endorse junk food of any kind. I tell people that must eat packaged foods, to read nutrition labels.
Junk food was made to be addictive. Addictions are quite costly. Let go of your addiction. Save money, and let the healing begin.
All carbohydrates are addictive.
I feel so free on the whole food-plant based diet: free from many negative health issues.
We all have our own journey to travel. Only you can change your behavior. No one else can do that for you.
Believe in yourself.
She is kidding us, right? Potatoes are unhealthy? I think there are a whole bunch of WFPB people out here who would beg to differ, Dr. John McDougall, Chef AJ, and many many others come to mind. Pretty sure that you picked up on that zinger of hers. You were really smooth about it for sure! Love your show. I'm a long time fan and member.
She addressed that several times.
Potatoes are relatively healthy, but you'll lose weight faster if you minimize them in favor of other vegetables, like carrots.
@@Magnulus76 Carrots are super healthy and I often top my potatoes with them, but the potatoes are highly satiating and filled with complex carbs for energy.
Yes, you nailed it -- Dr. John McDougall would have none of this nonsense. McDougall has been preaching the health benefits of potatoes for decades. And it's not just his personal preaching; it's all the thousands of his patients that have gone through his and his wife's program that they run. All their incredible testimonials -- all the medications they've gotten off of, all the weight they've lost and never regrained, all the newfound energy and vitality of these patients. All from potatoes (and other healthy starches -- aka complex carbohydrates). So mark me down as very skeptical of this woman's claims.
I think she is talking about French fries. Furthermore it is "relative" to other plant foods that are healthier. Potatoes are healthier than many many other foods and less healthy than some others.
I’ve been vegan since 1997 and I can tell you that when my diet was primarily daiya pizza and Oreos I was overweight and sick. When I cut the junk food I felt so much better and now I feel the most fit than I’ve ever felt!
I also get what this eyre saying, it’s all about comparing replacement foods with replaced foods: pizza is associated with worse health outcomes than vegan veggie-loaded daiya pizza, and a bowl of , grains and beans with a balsamic-based sauce is associated with better health outcomes than daiya pizza. It’s better to have people move to vegan junk than not stop animal-based junk, so it’s a net positive, but perhaps not optimal and that’s still fine.
I bet you'ld weigh less eating the Daiya pizza than eating pizza with meat and dairy, I think that is the point.
I did lose some weight when I went Vegan, but I lost the most weight when I started eating only whole foods.
Yes including sweet potatoes.
I have been on vegan diet for health reasons since November and have lost 8 pounds and lowered my blood pressure. I actually make all my own food and stay away from processed foods such as the vegan cheeses and frozen stuff. I just do not like the taste of vegan cheeses.
Exactly, honestly if I'm going to eat cheese I'm going to eat cheese.
That's awesome congrats MinervaDoll.
Yeah Vegan cheese is horrible
Some vegan is delicious. Too good though so I stay away from it. Too much fat and salt and not enough nutrition to make it worth it.
What’s wrong with freezing food?
I tell people that sometimes what you DO NOT EAT is more important than what you DO EAT.
Absolutely… it’s easy to buy and add. It’s harder to let go of bad habits.
I started out eating foods like Chao and Miyoko, and Tofurkey, as substitutes for meat and dairy, and that is what convince me that going plant-based was possible. So I think these foods have a place, even if they aren't necessarily the healthiest foods you can eat.
I stil sometimes use a Field Roast Italian-style sausage in a bowl of farro with mushrooms and greens, or some Gardein crumbles in chili, but overall I'm eating mostly whole foods.
I feel better eating whole plants. Friends constantly, and innocently, try to derail this. Stubbornness is helping me stick to the plan.
Keep up the good work! It's not easy but stick to your plan and follow the science. The "friends" that matter will understand and those that don't, don't matter.
I have a vegan relative who has to constantly tell us which shops and bakeries has all the vegan foods in. Like a dripping tap. Watch out 😂
@@paulduarte1646 The friends that matter also want you to be healthy. And if you follow the science, you'd eat meat.
Gosh I’m grateful for you Chuck , PCRM and your podcast
Vegan isn't about health. It's about animal Liberation 🐾
Yeah I wish people would understand that. I'm vegan for animals and the planet which is the most important thing to me. I eat WFPB for my health. But I'm starting to get annoyed with hearing all the WFPB people acting like that's all it means to be vegan.
It's about both for me.
@@angelawade1445 Yeah it is about both for me as well. But I don't have to eat WFPB to be vegan. You can eat processed food and still be vegan. But, if you are eating WFPB mainly for your health I do not consider that being vegan. There is to much of a movement that WFPB people acting like they are better then those who do not eat healthy.
Watching this as I eat a sweet potato for lunch 👀
Great information, love these videos
Chuck you always ask the questions I'm thinking....thank you!
Potatoes are a whole plant food.
Yeah, and vegetable oils are processed.
My viewpoint is that PCRM and Mcdougall are very close: 99% of the recommendations are the same. I follow Mcdougall since it has worked for me. It's like the interview with Ornish and Esselstyn on CNN when discussing Bill Clinton's diet change. Esselstyn is no oil, but they are very close otherwise. They both respect each other and it showed in the interview. Esselstyn was sure to highlight that he won't squabble with Ornish about it.
@@RiDankulousIf you listen to any one of those doctors you are probably good to go. For whatever reason I personally trust Esselstyn the most but all of them are great and focusing on whole food plant based is the key to success
@@user-xw9ro6ge1m caldwell Esselstyn is awesome. I do believe that the way we eat strictly whole Food plant based as a huge benefit to prevent heart disease and many other diseases. There needs to be more testing for example, randomized control trials of large scale to absolutely prove it, but in the end, my low cholesterol levels are enough for me personally to believe it.
Great Video!!
Love Chuck Carroll! (what's not to love?) ...but this video... not so much. I've been entrenched in the The Proof with Simon Hill and have learned so much. I understand that The Exam Room is not intended to do the same kind of deep dive as the Proof but that program has made me super aware of the bias that exists in the community of "vegan" health gurus. I've come to respect those who are ethically vegan in their own lives but do not impose their beliefs on others and do not allow their moral stance to interfere with scientific inquiry. Simon Hill is exemplary in that regard as are many of his vegan scientist guests such as Chris MacAskill (Plant Chompers) and Dr. Gill Carvahlo. I can't imagine either of them suggesting that a vegan Subway sandwich on white bread or straight up orange juice is preferable to all animal products even perhaps wild salmon, kefir or an egg. This is clearly vegan bias not rooted in nutritional science.
I am keto using plant fats as mostly my fat source and I like listening to you guys
Interesting info.
Perhaps it’s time for some different terminology. Instead of saying “healthy” or “unhealthy” plant-based, we could all benefit by terms like “optimal” and “suboptimal” plant-based. Animal based foods would still be “unhealthy”, but we wouldn’t necessarily taint some plant-based foods with that label.
Proper Human Diet
I would call vegan chips and fake ice cream "unhealthy," more so than organic kefir or wild salmon, but clearly I'm not vegan. I'm 90 percent whole food plant based. I respect the vegan scientists who can distinguish between their ethical choices and the truth about nutritional science. This woman does not seem like one of them. She's no Christopher Gardner, that's for sure.
I think she had minimal nutritional training like all the other docs in medical school. People live on potatoes and quit saying that soda pop is an unhealthful plant food. I don't see any seeds or fiber in Coca Cola.
She addressed all that.
The medical community has gotten in the habit of giving people what they think they will do, instead of giving the best solution. 😢
I don’t stress, I make tacos with impossible beef and a ton of whole foods, I make pasta with impossible meatballs and a ton of veggies, potatoes, beans, I make pizza with myokos mozzarella and all the veggies. I can make a frittata with just egg, or an Indian dish with beyond stake. Most of what I eat is not processed, but I don’t shy away from incorporating it, it makes it more enjoyable. I eat plenty of fruit and veggies, more than 99% of Americans. Vegan for 3 years, 40, no prescriptions, BMI of 20, normal blood pressure.
Yeah I eat mostly WFPB and do not stress when I enjoy the processed stuff on occasion. I think WFPB is healthy but notice the community is getting out of hand with putting none WFPB vegans down.
Try Gardein crumbles... it's alot lower in fat than Impossible. Especially saturated fat.
@@Magnulus76 The thing with sat fat is that I never reach the 7% that is allowed a day, so that doesn’t worry me. I’m more worried about sodium, I do consume about 2,100 a day, and I know that the processed stuff I eat add up, but the AHA says that if it’s under 2,300 it should be fine. Other nutrition specialists like Joel Fuhrman say it should be under 1,500mg. So long as my blood pressure is fine, I will continue doing the same.
Hi Chuck! I’ve slipped up on my gastric bypass, subsist mostly on slider foods ie desserts: coffee and cookies. I’m about 15 months post-op and feel discouraged and almost like there is no way out. Any advice on how to transition back to WFPB? I’m struggling with wanting to go back to eating WFPB and convenience of processed foods.
Start with plant based foods you truly like....pasta with marinara and some spinach. A nice salad. Bean burrito. Broccoli and hummas. Banana and berry smoothie. Just get started!!!! Do it!!!
Smoothies. Soya milk and kale as the base. Then add fruit and vegetables you like. Keep adjusting. Mine is Soya milk, kale, banana 2 Tbsp hemp seeds, orange, apple, beetroot, kiwifruit. Can add mango, pineapple, some people add broccoli. Other add Peanut butter powder. Start your day with a Smoothie.
Get a couple well reviewed cookbooks....like one from Plant You, or the Esselystyns. Find inspiration from the many blogs and you tube channels online. Pick a few good recipes, and expand from there. KEEP IT SIMPLE. Simple is easy, simple is maintainable. You got this!!!
I eat a WFPB diet and suddenly I have a very painful dilated common bile duct with no gallstones. Do I need to eat more fat in order to get the bile system working?
In some ways this was confusing. Is this pertaining just to diabetes?? “Potatoes” is French fries according to this doctor??
I have been plant based five years. Feel good. Lost some weight. Will be 65 in July. My doctor warned me about getting enough protein.
and yet, not one single person in the U.S. tests LOW protein. It does not exist. Just an FYI
Well my husband and I have both been WFPB about 95% for the last 5 months. I cook a lot of beans lentils etc. we have nuts and as many sources of plant protein as possible. But we’ve done some tests. I’m good, bone and protein levels are good. I need to build my skeletal muscle tho. However my husband, who does a weight routine daily has lost skeletal muscle, almost in the inadequate range. And he’s lost bone density. He seems to do better with much higher levels of protein. We’re going to try vegan protein shakes for him, but may need to reintroduce some animal protein. We both do about 10k steps daily. Non smokers, 16/8 meals, very moderate alcohol. It seems to be the lack of protein that’s the issue. I guess everyone is different.
Thanks for the reply. Yes, you are correct. Everyone is different. However, I started five ago for better health, I thought. Will watch, and do some blood work. Thanks again. Blessings,@@Di-eq7wn
Is anyone in the US completely plant based or vegan? However, you are correct about too low protein. @@deecee8108
@Di-eq7wn The science shows that in older adults, it can be harder for the body to breakdown/uilize the protein found in plant sources. I was WFPB and my hair began to excessively shed. For reference, I am 54, postmenopausal x5 years, and have been healthy and fit my entire life. Once I reintroduced some quality animal-based protein sources into my diet, my hair stopped excessively shedding. Now my hair looks beautiful and my weight remained the same, 115 lbs, and my labs have been ideal. Everyone is different. I had to figure it out. I believe the true culprits are ultra-processed and added sugar. ❤
Potatoes need to be vindicated! The potato in itself is a very healthy nutritionally complete it’s all about what you put on it and how you cook it!!
Someone call Dr. John McDougall and tell him about that study saying “Potatoes are unhealthy” 😂 He gon rip those “scientists” apart like a hyena.
Glad, Dr Kahleova is pointing out that the unprocessed potato itself is fine :)
she’s always a treat on your show!
Speaking of green, yellow and red lights on food - mcdougall and dr greger do those and have it on their websites :)
I’d also point out that, when people eat their potatoes in the form of french fries, those are going to be fried in oil. That’s not exactly SOS free.
Could you please do a video about parasites and how to get rid of them (what kind of vegan foods I can eat during a parasite cleanse). Thx!
How do you know if you have parasites?
@@annarebecca3384 Just google "parasites symptoms". If you have pets, travel or eat sushi, you are almost guaranteed to have parasites....
I like the Exam Room a lot BUT putting Potatoes as unhealthy and Vegetable Oils as healthy must be a huge mistake. It's totally opposite to what we all have learnt from the great Doctor McDougall. I for sure will continue with cooked potatoes every day.
There are plant exclusive scientists and nutritionists who disagree with Dr. M. White potatoes are very high glycemic and usually cause sharp spikes in glucose levels. When Dr. Greger pointed this out and suggested how to lower this spike by refrigerating potatoes overnight, turning them into a resistant starch, Dr. M went at him. He will not let go of a story even when science disproves it.
This study was about overweight people and so it can't be applied to individuals of normal weight. As for me, an individual of normal weight, I'm going to continue to eat potatoes occasionally, prepared by boiling or baked without fat or oil.
Not your best episode. Chuck you seemed as confused as I was.
I do not agree with guest saying potatoes are not healthy. I eat lots of sweet potatoes!
She said White potatoes. It's because it usualy consume in the form of fries, often with animal products. In a plant-based diet, both white and sweet potatoes are good.
She addressed this several times.
Sweet potatoes are more nutritious than white potatoes. Their glycemic index can be lowered further by chilling over night and reheating, turning them into a resistant starch.
@@sectionalsofa
They talk about that in the video.
@@biggregg5 I did not hear mention of glycemic index or resistant starch.
What is sos?
Salt-Oil-Sugar
@rachelmcgill8143 That's what I thought, thank you so much.
@@barbra429❤❤❤
vegetable oils healthy and potatoes unhealthy - Unbelievable. Vegetable oils are ultra processed and cannot be good for you. Potatoes might not be as good for diabetics, but if you cook them and cool them down, just fine. If that's the advice from Dr. Hana, think i'll give it a miss
She addressed that several times.
I eat white rice and white potatoes... still lose weight
I guess we're all different. I'm having a heck of a time losing weight on a vegan diet. I've gotten more and more strict, but I can't even sleep if I don't get enough calories. And I have to avoid raising my blood sugar too much. I've gone vegan for my kidney disease, so it's important. But aside from helping my kidneys, for the most part, vegan works against me.
I eat normally during the day, but I don't eat after six o'clock in the evening. If I'm just a little bit hungry when I go to bed I know I'm not gaining weight. That makes me sleep better and it becomes a habit. If I'm full when going to bed it feels weird and uncomfortable now.
You should not be going hungry because that will signal to your body that you are in a time of scarcity and your metabolism will become slower and slower and being hungry is a miserable experience which is difficult to stick to. Check out facts regarding food density and also chew everything slowly and put your knife and fork down while you are chewing. Then pick them up and assemble the next mouthful. Also drink a dessert spoon of ACV in water before every meal. Aim for slow and steady ( think 6 months not 6 weeks). Try not to eat out and prep well so you don’t get so hungry you make bad choices while you’re not prepared. Good luck.
@@mrscpc1918 Actually, I'm not new to this. I lost half my bodyweight in 2007 and have kept the bulk of it off. I reversed my diabetes and blood pressure. And I'm dealing with other health issues right now that are very sensitive to my diet (CKD, gout, kidney stones, new stubborn blood pressure, medication that raises glucose, and trying to prevent diabetes from returning)!
Most people aren't dealing with anything close to what I'm battling. And they do very simple steps that are not enough for me. I was just curious about this video as its clear that carb restriction is what works best for me. But a vegan diet will likely increase the life of my kidneys.
@@HikingUtah what a great achievement! And definitely abstaining from animal protein will benefit your kidneys. If you can find out what is doing such damage to your health with all the other conditions I hope you have chance to heal yourself fully. Please don’t give up !
A properly planned animal-based ketogenic diet is the best thing you can eat for your kidneys and overall health.
Humble request to share some more raw Fruits for better Gut health issues with Gallbladder chronic cystitis issues and huge under weight issues and liver health and passing stool just after every meal and every urination and frequent urination issues
My question is on every podcast that talks about eating healthy, there is always how great it helps you lose weight. I have not found any healthy Dr. or podcast that deals with those of us who are under weight. What healthy foods could help you gain weight. Some say you have to eat 6 meals a day and eat potatoes now I hear white potatoes are not good according to your guest. Can anyone direct me to the healthy way to gain weight...thanks
Eat as many of these types of plant based foods on a daily basis. Preferably without added sugars and salt. All of these are calorie dense: nuts in different varieties, also seeds like sunflower and pumpkin, peanuts or peanut butter too. Also, avocados and olives.
And to a lesser extent, if you need more variety and have access to places like Trader Joe's or Aldi, they each have a couple different 20-25% fiber to carb ratio snack chips; lentil or black bean based chips at TD's, and then there's a tri color vegetable chips sold at Aldi.
I find my weight creeping back up if I eat too many of these in combination on a daily basis.
Thanks…I really appreciate the time you took to answer and with tops
@@thechadevans2381you're welcome. Good luck 👍
Food addiction is real and it’s a problem. Genesis chapter one verse 29 tells us what to eat.
And for those of us who don't follow the Bible that doesn't mean much.
I'll sit at God's table and share the lamb with him 🤣
Lol....SMFH
How about sweet potatoes?
They good fellow dr McDougall potatoes are good aslong not fry
Matters... consuming a whole bunch of raw foods matters. Raw spirulina chlorella pine pollen raw greens herbs fermented homemade Sauerkraut beets mushrooms, Sprouts. Exercises and being outdoors. Avoid oils, sugars, wheat 🌾...Make your own stuff from scratch. 80% raw 20% cooked like quinoa, white buckwheat, mushrooms, stews with beans, lentils. purple small potatoes yems sweat. red potatoes
How do vegans get b12 without supplements? Humans are meant to get ALL nutrients needed for survival via our diet. Please lets talk about that!
No vegan is not always healthy. Ya know. All dat cheese and processed food no way.
Derp
People like to hear good news about bad habits, including the bad habit of vegan junk food. There are vegans who consume vegan ice cream, chips and cookies on a regular basis. There's no way that's health food.
@@sectionalsofa
Did you watch the video?
@@biggregg5 Yes I did. She minimized the dangers of an unhealthy vegan diet and proposed that it was a healthier option to one that included even small amounts of unprocessed animal products. Not all honest vegan scientists would agree with this.
@@sectionalsofa
She just presented data
Plain potatoes are a problem for people that produce excess insulin. I used to do better with French fries short term blood sugar, but long term the extra fat and trans fats were a problem. Currently my blood sugar (spikes then) crashes on potatoes and I do OK after microwaved Sweet Potatoes or squash.
There's a lot of mistakes you can make besides animal products. I just put up a video of Abbey Sharp RD eating a vegan breakfast; and I spotted 4 unhealthy mistakes. People are lost in a sea of diet info. So they rarely hear the best advice.
You sound like a lot of fun
Potatoes unhealthy? Dislike.
My diet is largely whole plant based... lots of greens and beans etc, no junk. The "whole" part is as important to me as the "plant" part. Right now I'm eating a large salad with about ten organic vegetables, lentils, avocado and balsamic vinegar. But if push comes to shove, I'd choose a salad with a small serving of wild salmon as opposed to a vegan sandwich with fake vegan meat on white bread. Ethics aside, there are objective vegan scientists who would agree that the former is a healthier choice. I can name names if you like.
Why not a salad, some beans and algae oil, rather than that dead fish which doesn't have fiber or much else of value, comparatively? I agree the white bread should be avoided, but fake meat can probably be made just as healthy as the fish.
@@carinaekstrom1 I eat salad and beans daily, but my point is that I disagree that vegan junk food is healthier than lean animal products; healthier for the animal, of course, but junk food is junk food, vegan or not. Vegan researcher Dr. Gill Carvahlo and Chris MacAskill agree that a Mediterranean diet is a healthier option than a processed vegan diet, despite their ethical vegan lifestyle.
@@sectionalsofa I think that depends on which vegan "junk" food, and how much/often. Not sure that fake vegan meat would be considered so bad. Depends on kind, I suppose.
I think we should stop using the term vegan if the only focus is your personal health.
@@ryanhathaway8344 We never know how much focus is on just health, or when it shifts over. Animal health and happiness includes human health as well as the environment. They can't be all separate.
3:04 they say 98% wholefoods 2% cheat meals as it guarantees adherence
Coconuts never raised my cholesterol level.I use regularly with my coffee or sweets.It's junk food that's too blame.
Dr. McDougalls diet with potatoes the centerpiece just crashed.
Red meat does not cause type 2 diabetes. My fasting insulin is 5.2 I have yet not got type 2 diabetes from red meat.
“Researchers found that consumption of red meat, including processed and unprocessed red meat, was strongly associated with increased risk of type 2 diabetes. Participants who ate the most red meat had a 62% higher risk of developing type 2 diabetes compared to those who ate the least.”
Harvard T.H. Chan School of Public Health
I am almost 70. Eat lots of red meat all my life. Still waiting for diabetes.
Everybody's not the same just like everyone does not get cancer the research just means typically eating high amount of saturated fat leads to diabetes. Research spans over many different people not based around your own personal experience. What a silly way to look at the world. There's a lot of people that smoke Non-Stop and never get cancer doesn't mean smoking does not cause cancer.
@@GordonPavilion Type 2 diabetes is chronically elevated blood glucose. Excess glucose in the blood is a direct result of consuming carbohydrates.
@@trentonharris7676 I’m just going off the research presented by Harvard T.H. Chan School of Public Health.
Maybe you should submit your paper on the matter.
She has a potato bias! Unreal! Ive been convinced Dr. McDougal should take some of these "smart" people about what a great SUPERFOOD they are. She's scared to come clean or shes just biased or ignorant. Chuck keeps giving her a chance toclean up her foolishness. Again, unreal! Im goibg to do some research on HER!😂😂😂😂😂😂😂😂😂
No
LMAO - All I eat is red meat for the last 5 years and you are saying that it's increasing my risk by 50% for half a serving?
You lot are insane?
Isn't it obvious that the studies you love to quote are incredibly wrong?
Definitely not, I had many health issues when only eating plants.
Switched to carnivore late 2018 and I've had no health problems since 😀
Not yet.
@@helloalanframe See: "The Lipid Energy Model: Reimagining Lipoprotein Function in the Context of Carbohydrate-Restricted Diets"