Why your Low Carb Diet is hurting your Heart, and How to Improve it. [11 Studies]
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- Опубликовано: 15 янв 2023
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#lowcarb #highfatdiet #hearthealthydiet
![The Carnivore Diet [Science Explained]](http://i.ytimg.com/vi/4TIrMgU1y2E/mqdefault.jpg)
![The Carnivore Diet [Science Explained]](/img/tr.png)
More data on that 'proxy measure' I menti* oned: ruclips.net/video/oBQtbiGYH3E/видео.html
2 COMMON QUESTIONS:
*1. What was the funding of these studies?*
Most of the studies were publicly funded.
*2. Are these studies Randomized Controlled Trials?*
Most of the studies (except the first analysis mentioned in the video) were RCTs.
@@bryonmonday1918 I calculated the absolute risk and mentioned it in the pinned comment of that video - it's not just a relative risk. Second, it isn't just a genetic study - it's the most potent form of scientific data possible in creating links between molecules and end points (heart disease, cancer, etc.). I'd ask you consider reading up on Mendelian trials, they're way more powerful than randomized controlled trials (if done well - this one was), and are impressive bridges between correlation and causation.
Who were the "public" funding these 10 reports. And how many reports did you choose these from ? Do you have any connection to the food industry?
@@Physionic Mendelian studies - is your license "witch doctor" or did you just get lost in the stats? Add up all of the margins of error? Sorry, going by what 'works', damn near permanent weight loss without stress/exercise/hunger. To using fat for energy, myelination, and tons of BHB does work. Also please note, that your LDL is controlled by your homeostasis - you eat more it makes less, LDL remains unchanged, unless you have a dysautonomia. So. why are you wasting everyone's time?
I feel like being between baseline to 0.9 is less than ideal considering how big of an epidemic heart disease is in the country. 0.9 to baseline I feel like isn't where you want to be. What would be the more ideal diet for preventing heart disease?
Wow, it's hard to take you seriously when looking at what you did on min 4:44. For anyone that is not accustomed to this kind of marketing tactic, basically what he did was to decrease the scope on the vertical axis to make a 0.1% difference (basically a flat line, AKA NO RISK) look like something more extreme, but if you look at the numbers on the vertical axis you'll easily find out the trick. Thank you for your nuance, you liar. Also since you included Doctor Ken Berry in your intro I would like to point out that he also leaves the papers that he cites in his videos in the description. So I wonder why did he feel the need to pick his own studies instead of reviewing the research material provided by the people he derogatorily calls "experts" from both camps and see if they were properly made and the conclusions are consistent. You know, what people in academic fields call peer review. I also don't see the studies linked in the description, contrary to the other "experts" this is just a card with a long title that goes really fast almost as if knowing that 99% of people won't take the time to pause the video to painstakingly type the name of each and every study, to see if they can actually find it on google. Good job man, good job. That's some scientific integrity.
Also if we talk about proxy markers, couldn't you look for studies that use CAC scores instead of LDL, as in a marker that is directly related to the state of your arteries as well as being actually visible? Especially since the studies you cited on LDL are short-term, so changes in LDL, even if we assume it's a reliable marker, are basically meaningless. I also find quite odd that you would base your conclusions on a proxy marker that you claimed has been heavily disputed, yet we are supposed to believe you when you claim that it is reliable because some other "experts", as you like to call them, said so. What's the difference between those researchers and the ones who dispute their research that warrants us blindly believing them under the guise of "not muddling the discussion". Wouldn't it be much more honest if you instead said "Hey, this proxy marker might not be reliable at all so take what I just said with a grain of salt, here are other relevant markers you can look into, but I won't this time for the sake of time"? You just said that "some people" said it's wrong but we shouldn't dispute it regardless just because.
I was pre-diabetic, and had lots of overweight. Same as my mother, which was already diabetic and had metabolic syndrome. I eat 4 eggs and enough meat everyday and low/medium amount of carbs. But for a while I tried keto diet. At first the effects were immediately visible, I was even losing fat through excretion but also abdominal fat which is hard to lose. After a while it plateaued, so I changed the approach by adding the carbs again and just doing light cardio exercise but consistently. I also did intermittent fasting, intermittently. Both my mom and I have reduced our symptoms and my mom has almost reversed the diabetes (consider she is almost 70). We did remove ALL vegetable oils, except olive oil for salads and we use butter and coconut oil to cook instead. Also we eat no processed foods and rarely eat any sugars.
You are on the right track ! Keep going !
Weight Loss will positively affect you if not correct many problems, don't be afraid of carbs, a doctor took the nearly dead and put them on a diet of white rice, fruit juice and added white sugar, Dr Kempner I believe, he had kidney disease patient and put them on a very low protein diet, some achieved amazing weight loss and recovered their health, if these accounts are true then it turns upside down all the keto/Carnivore low carber docs and their studies as carbs, even white sugar are not the evils to fear but fat is, potentially. my great grandmother I remember in Italy used to carry white sugar cubes in her pocket and used to munch on them at times during the day, a grandmother of friend of the family from ghana used to do the same thing, she had sugar at the ready in her pocket both these women lived to 100 and 106 yrs of age, if sugar is such a poison then these ladies should not have lived so long.
You are on a death wish if you eat 4 eggs a day. They are loaded with cholesterol
@@timothygibney159 Dietary Guidelines Advisory Committee - “cholesterol is not considered a nutrient of concern for overconsumption.”
@@timothygibney159 There are studies that show dietary cholesterol does not effect your TC. That is old thinking.
I’ve lost 150lbs on Healthy Keto. Been on it for 4 years. Had a heart catheterization done last March - all my arteries are clean, and I’m 62. My lipid profile is: Total Cholesterol = 169, Triglycerides = 42,
HDL = 64, VLDL = 9, LDL = 96
Congrats!
It’s all about odds. You beat them. Doesn’t mean there aren’t still risks for others. Time will tell.
@@oolala53 this goes for everyone, the main reason no "perfect" diet exists, is simply because everyones biological needs are probably far more diverse then we think
@@AngelTyraelGM Exactly. Every person has to find out what works for them.
@@AngelTyraelGM That's not how we treat the overwhelming majority of medical or nutrition advice, so that's basically saying you're afraid of being wrong.
"...a 2014 review of 32 studies that included 27 randomized control trials involving over 650,000 people found no association between saturated fat intake and heart disease risk."
The review concluded that, “Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”
Since I started a high fat diet in 1983 to try and get a heart attack, the experiment has been unsuccessful. Two pounds or more fatty red meat daily, poultry cooked in lard, 3-12 eggs daily. Same weight at 54 as at 25, no heart disease symptoms. There is a lot more to this than your analysis implies.
Serum cholesterol is one factor in heart disease risk, not the only one. Seems to me you've taken other risk factors into your hands, like maintaining a healthy weight.
@@Physionic That has to be it. I am unable to gain weight no matter how much I eat. Everyone else I know who is around my age struggles with weight gain, even those who had a great physique in their younger years. I tried weight training in my 20's but gave up after a year with no results and have not exercised since except for work.
You are just one person. I have an aunt who is 103 years old and smokes a pack a day.
@@chargermoparThat’s because they are all overloading on processed carbs
@@sully7597 It's a very rare day that I will consume carbohydrates. The only ones I eat are the occasional yard picked fruits.
I have been doing an all meat diet for three years and am no longer diabetic, no more neuropathy no more inflammation ,kidneys are great,, eyes are better . Now I'm very lean and muscular and building more muscle with nutritional deficiencies.
No carbs
Awesome
Eating green leafy and fibrous vegetables not starches will not harm you at all. Wheat products, potatoes, corn, rice and an abundance of fruit or condensed juices are the problem. The limit for weight loss is 20 grams or less. weight maintenance is around 30 to 45 grams per day, keeping blood sugar responses low.
@@tigaagul745 grams of what ? The glycemic index level of fruits 🍉 change. ?
yeah i think some fatty meats alleviate issues which this vid alludes to low carb problems. all lean meat can be pretty bad.
@@tigaagul7 Starches in form of wholegrain foods are even more important in our diet than vegetables. Those are feeding our instestines microbiome, which is extremely important.
I went on a low carb/high fat diet in 1995 in order to control narcolepsy., limiting myself to around 20 g of carbs a day. I had not heard of the ketogenic diet, but I had been pressured a lot by doctors to go on a low calorie/low fat diet. This kind of diet was disastrous for me. So I experimented with a variety of diets until I saw that the low carb/high fat diet made drastic improvements in the neurological problems. I was surprised to find that I lost a lot of weight. My fasting glucose is in a good range, and also, other autoimmune problems cleared up, like psoriasis. My ldl cholesterol is a little high, but my hdl is also high, which seems to balance things out. Normal triglycerides. My blood pressure is normal. So, I've done this most of my ladult life. Is this the ideal diet? Probably for me. The standard American diet isn't the best diet for most people.
Thank you for sharing your experience. Truely a ray of hope for all the people who don't want to buy into the institutional data. Standard American Diet is a heart attack invitation. Nobody talks about that.
@@faisal-ca I think my circumstances steered me into a less dangerous way of life. I'm really glad you agree. Wishing you good health
Can you elaborate what kind of fats did you consume
@@ssss-xt3dk Usually for cooking avocado oi or coconut oil. I eat fat in meat like the skin of chicken, or sausage or bacon. Also butter. I suppose whatever it is they tell you not to eat. Also, I use homemade mayo from avocado oil.
It so interesting these two extreme diets, all plant vs. all meat produce similar results. They both have one thing in common eliminating excess sugar and refined carbs.
Got rid of type 2 diabetes eating mostly meat. Lost 50 lbs. by stop eating bread, pasta & potatoes. Got also rid of my severe tooth decay by eliminating all refined sugar from my diet.
Did you have full blown diabetes? Injecting yourself with insulin and everything? I have a lot of family with diabetes.
Going carnivore was best thing I ever did, it sorted all my problems out, when I have carbs I become sleepy.
You don’t get rid of diabetes 2 going low carb but sugar spikes
Keto saved my life. I’ve been on it over 5 years. It is not difficult. There is a learning curve, tho. The hardest part for me was breaking the cycle of carb addiction, which involved the insulin response to all the carbs I was eating.
There is no carb addiction
@@doddsalfa Says the carb addict.
@@Butmunch666 nope,the well informed
@@doddsalfa Telling an alcoholic there's no such thing as alcoholism is this massive win for you. Good job man.
@@doddsalfa The well informed? You very much are not i'm afraid. Care to explain the mechanism and biochemistry behind your statement?
As an experienced clinical scientist, I can say with absolute confidence that carbohydrate/sugar addiction is a FACT that can clearly be explained by unbiased science. You are therefore MISINFORMED. I would suggest you have a look at "Dr Rob Cywes, the Carb Addiction Doctor". We don't always agree on absolutely everything but you will LEARN something new there for sure. Also have a look at Low Carb Down Under, Metabolic Health Summit, Low Carb Conferencecs, InsulinIQ, Diet Doctor Podcast, Public Health collaboration among many other sources that aim at being as unbiased as possible. Psyionic does get some things right in all fairness but isn't the most reliable source of UNBIASED Information as of yet in my expert opinion. I'm putting this to lack of clinical experience and a bit of arrogance/stubbornness for the time being....We shall see how that goes in the future.
It is mostly plant-based advocates who refuse to acknowledge the negative impact of carbohydrates on the body as this goes against the plant-based narrative. So I would not be surprised if you support the plant-based narrative. That would imply that you are potentially in a plant-based echo chamber (nutrition made simple, zoe, plant chompers, SImon Hill, Dr.Greger, Barnard, MacDougall among many others) hence your conclusion that "there is no carb addiction".
A quick explanation....Carbohydrates/glucose are toxic to the organs and vascular endothelium when above the homeostatic threshold (as in diabetic nephropathy/retinopathy and gangrene where microvascular damage occurs due to glycation/oxidation/inflammation/ischaemia and therefore tissue damage..no one is making that up). Carbs/sugars therefore trigger the highest insulin response to take away that excess glucose from the extracellular (the blood) to the intracellular (the cells) compartment in an attempt to prevent tissue damage. This long term process in excess results in a situation termed insulin resistance. Too complex to fully explain now (Randle cycle, down regulation of the Glut4 receptors/channels, mitochondrial damage, lipotoxicity downstream of all that etc.). This can occur through various mechanisms (including physiological IR that can occur without excess carbs consumption due to chronic stress/cortisol/glucagon response for e.g.). Carbohydrate consumption therefore results in insulin spikes (including that initial phase of reactive hypoglycaemia that further increased hunger), dopamine release (glucose/insuling spikes are involved in the dysregulation of neuro signalling) and has a markedly different effect on the leptin, ghrelin and mesolimbic/dopamine system compared to animal fats/proteins.
It's beyond the scope of that comment to dive further into the above mechanisms but suffice to say that carbohydrates/sugars are by FAR the macro nutrient that humans can get the most addicted to. There are no real "satiety" signal for alcohol and chocolate or a packs of crisps for instance...you can keep eating. In contrast, it's difficult to swallow a pack of butter or more than a couple of steaks. In summary carbohydrate addiction is as real as the sun you see outside. So get your facts straight from unbiased sources for your own sake and those around you....just a suggestion.
Aren't you leaving out the possibility of hydrogenated vegetable oils that would typically be consumed *with* the saturated fat (ie. junk food or fried foods) as being the cause of increased heart disease risk in these studies? Excuse me if I'm wrong, but as I understand it, heart disease risk has increased in recent decades which correlates with the increased consumption of these vegetable oils as well as increased sugar consumption etc.
Correlation does not equal causation. That's a common logical fallacy made by online experts. But you don't have to get polyunsaturated fat from vegetable oils, you can get them from fish, nuts and seeds instead, which are all healthy foods.
Exactly. "Saturated fat and dietary cholesterol are killing Americans in droves according to this correlation data."
"Americans' primary consumption of fatty red meat is a factory farmed ground beef patty between two slices of white bread, skinless russet potatoes deep fried in vegetable oil, and flavored high fructose corn syrup diluted in water. Egg consumption is found to be primarily ingested in a breakfast complete with a half pound of refined wheat flour made into a flatbread soaked in maple flavored high fructose corn syrup and some orange juice sweetened with extra sugar and stabilized with potassium sorbate."
We have a winner ! Neetlurker nailed it.
@@Raphael4722 You are correct ! I would argue you won't get a heart attack eating lots of fish, nuts, olive oil. But maybe from the carbs/sugar!
@@Raphael4722 then what does the correlation imply?
Fascinating video. You mention observational studies and rightly point out that these can only pinpoint an association and not cause and effect, so are pretty meaningless unless that association is very strong. On proxy markers I can offer myself as an example. My LDL cholesterol has increased since I started a keto diet about a year ago. However, my weight has dropped by 25 lbs, my triglycerides are down, my HDL cholesterol is up and my blood glucose is down. According to my doctor my heart disease risk has gone down considerably since last year. I didn't tell my doctor what diet I was on but she was impressed enough to tell me "whatever you're doing, keep doing it". That's the best endorsement for keto I could ask for.
Mine stated the same
I have been on low carb diet (50 gm/day) and fit enough to compete with kids decades younger than me. I am a LMHR with a healthy TG/HDL ration as well as a very low hsCRP (05.). Headlines such as yours in this video used to scare me, but not anymore. I predict my heart will be the last thing to go (not sure which part of my body will go first).
You do understand that you as a single example do not disprove what happens with larger numbers of people. And some people are going to smoke cigarettes and live to be 90 but cigarette smoking still kills a great number of people. But congrats on finding a satisfying way to eat.
HDL turns out not to matter. Get your ApoB measured, if not, non-hdl cholesterol is a good proxy. You could be otherwise healthy but at risk for plaque.
Living to 90 and feeling good right now are 2 vwry different things.
Have you checked you apoB?
Cool when u have a heart attack 20-30 years later, don't be an embarrassment saying u were tricked into low carb
u can only blame yourself for lacking the ability to read texts
@@lenguyenngoc479 Before keto, I can sense my health was going downhill. Research led me to try keto, which has been very helpful, but I also tried a healthier lifestyle. You need complete nutrition, regular exercise, good sleep, less stress, and good understanding of new research findings (such as fasting, autophagy, senesence, etc.). Wish you good health!
@Physionic here is a point worth considering. Our bodies when going through lipogenesis starts by making saturated fats. Then, through elongation and desaturation, we wind up with (roughly) 2/3 monounsaturated and 1/3 saturated fats. These are what eventually gets stored in adipose, etc. When we lose fat weight, a good amount of what is released is actually monounsaturated (who needs olive oil when our body makes a bunch of it!) So consider the possibility that our own endogenously produced monounsaturated fat has an influence on the biomarkers.
We've all heard the expression "the poison is in the dose". We all need glucose, but too much will wreak havoc. We all need salt, but too much will kill us. Has anyone considered that maybe saturated fats are fine for as long as they fall within a particular ratio with unsaturated? Many talk about omega 3/6 ratio, could an ideal ratio between saturated and unsaturated exist? Perhaps we could start with the ratio in which our body synthesizes, 1:2? In essense, quit the "saturated bad, unsaturated good" narrative and find where the most beneficial balance is. Food for thought (and possibly a research topic!)...
I still haven't seen very many studies that properly test a true ketogenic diet. They test high fat low carb diets, but often these diets still have far more carbs than would allow ketosis. Also, dietary fat percentages of 60% and higher often found in keto diets are hardly ever tested either. Considering entering ketosis has large effects on your fat metabolism and body as a whole, studies on ketosis-enabling diets specifically are necessary to make any strong arguments about it.
The ole “200 grams of carbs/day” low carb diet.
High fat isn't bad for the heart. It's high fat, high carbohydrate that's bad.
Went on Keto for 18 months in 2016. Ate meat (all kinds) fish, vegetables, (zero bread, pasta and rice) - lost 50 KILOS (From 130 to 80kg) and became superfit in my late 50s. With exercise stayed under 90 kilos til Covid lockdowns, even though I had abandoned strict Keto a couple of years before. Increased weight to 100 kilos and so recently went on carnivore which I plan to stay on til boredom defeats me - maybe three months. Already in a ketogenic state after 2 weeks and have lost probably 4 kilos already, with higher energy levels. Big difference this time with carnivore as opposed to just no refined carbs is the good feeling in my gut. The argument about plant toxins seems to be true. My only concern is if I will be able to go back to them! In other words, the carnivore diet may flush you out but leave you assigned to a monoculinary future!
Been carnivore 4yrs and last 2yrs added some carbs .. infrequently. My body knows and reacts with inflammationand low energy.. it's sensitive to it and that's a good thing. I make sure to not go too far. We can talk ourselves into bypassing dis-ease and normalize discomfort of all sorts so I'm pretty sure we can go back to a less than healthy diet. For me I'm addicted to feeling my best.
That is true. You may become even more sensitive to some foods because you lose some of the microbes that may have helped you assimilate certain foods. That is why some people can eat bread and other carbs and do fine. If you never had these nothing lost in not eating these. I no longer crave things that make me ill. I'm sure if you slowly added them back over 6 months to a year they would reestablish.
Did I hear you say that PUFAs REDUCE heart disease risk? Because the opposite is true. Dr. Mercola has several articles on the topic, one of which outlines the specific mechanism of how PUFAs damage our blood vessels. Also, heart disease never existed until shortly after seed oils were introduced into our diets, and increased over the years alongside the increase in the consumption of these oils. While correlation does not equal causation, i think I'll err on the side of caution and stick with butter and lard!
This isn't about weight loss but cardiovascular health specifically cholesterol levels. I wonder if those are ok on your all carnivore diet.
@@wfettich Cholesterol has nothing to do with heart disease, that was a myth. We NEED cholesterol, especially for our brain health. When our levels are too low, the liver will do whatever it can to produce more cholesterol.
1) A lot of people claim to be doing keto/low carb (via questionnaire) yet when you examine their claims, they are not low carb at all. Eating processed high-protein bars, for example, is popular with many "keto" dieters who don't get good results. If you look at these bars, they have a fair chunk of sugar (some as high as 15% or 15 g per 100 g). So just eating a coupe of these bars per day can push you out of keto.
2) Many people use sauces with their meat to give the meat more flavour. Now, look at these sauces. Most are full of sugar. BBQ sauce can be up to 50% or more sugar. Place 100 mL of this sauce over meat, and you've got 50 g of simple sugars right there in one meal.
3) Many people on keto also drink milk and eat processed cheeses and processed meats. Some of these processed foods are once again full of sugar. I have seen processed meats such as processed ham or processed roast beef with 5% to 10% sugar content.
4) Many people on keto eat so-called nuts like cashews, which are not nuts at all, by the truck load. Cashews and even many nuts, such as pistachios, are full of sugar. And just a couple of handfuls of cashews (100 gm) and one has ingested over 600 calories and roughly 24 g of sugar. Is that keto or even low calorie?
My point is that a lot of people who claim to be on a keto diet are not in fact on a keto diet. Since many of these studies are based on questionnaires, I question the entire validity of these studies. People are poor guides when it comes to their diet. I have seen friends say keto doesn't work. I then look at the food in their fridge, and give them the bad news. They are on a highly processed diet that is not keto at all, but full of bad fats and simple sugars. To do keto properly, one needs to buy raw, unprocessed foods, and cook them oneself, without sauces or any additives. Raw food, raw meets, raw low-carb veggies, cooked at home without any sauces. That's the only true way of knowing if one is doing keto or not.
PS: Keto has been THE BEST THING that has ever happened in my life. Without keto, I'd probably be dead today, just like most of my family who have died young from diabetes, CV disease, dementia, and every other processed-food and high-carb-diet-related disease. I have no chronic illnesses and am in perfect health at almost 50, with perfect blood works and the muscular ripped body of a 20-year-old male athlete.
I saw a study following people on keto who concluded the same thing: people drop off after a few months, and end up with a fatty restrictive diet that is worse than the alternatives. It is truly hard (and quite boring) to stay in ketosis.
Great points. You're right. However, while some of the studies I mentioned would fall under these issues, there are also studies that don't, because either/or A) they were in-patient (food was prepared for them), B) they were outpatient, but received input from dietitians on a weekly basis, and C) the researchers tested the participants' blood ketones to ensure ketosis throughout. That's the beauty of a well designed study - we can control for what humans normally do to see if the intervention (psychology eliminated) is effective. One could argue the psychology matters (I'd agree), but that's a different study and looking at a different intervention.
Glad to hear about your success on Keto - you certainly aren't alone.
@@PhysicsLaure I've been in ketosis for years and years. And I love it! I love the taste of plain meat, fish, poultry, and eggs with a dash of salt. My shopping is very easy. Cooking and preparation of food is super fast, convenient, and easy. Life is much easier and healthier as a ketovore, once you know what you're doing. Keto is minimalism for food. I approach diet, eating, and food for nutrition and health only; I do not see eating as a form of entertainment.
@@Physionic Very interesting. Sounds like they certainly tried to tease out the important variables. I wonder how long these studies went on for? As you probably know, on keto one gets worse before blood panels start improving. The body takes a few months before it learns how to efficiently use and metabolise fats for fuel. So for the first few months on keto, fats tend to build up in the blood as they are not efficiently metabolised for energy yet. But once the body adapts to ketosis and fat metabolism, blood panels start to improve dramatically. And with even more time, blood panels become perfect. One thing to note: if one is prediabetic or even diabetic (t2), then ketosis immediately benefits as blood glucose levels normalise and insulin levels decrease. So for these groups, keto is an absolute blessing.
@@amgis5218i would think it's much easier to go to a restaurant...get the steak and hold the sides. But it also seems to be a very expensive diet.
Getting to my goal weight on keto after years of regular dieting to no avail I think that speaks to itself. My energy is higher - and more balanced. I feel wonderful eating keto. When you showed pictures of people who dropped dead from hert disease suddenly, every one of them was way overweight. Another benefit of losing weight on keto: more energy to exercise daily. Also: it doesn't mean the keto plan doesn't include fiber. I eat a lot fiber daily in lots of dense veggies and nuts.
How much fiber, please? When I ate low carb, never mind keto, I never could get to even 30 grams of fiber without psyllium husk. What dense veggies with fiber can you eat but stay in ketosis?
Good practical q. Is it OK to not always be in ketosis?
I drink 1 teaspoon tumeric powder with some pepper and a teaspoon of olive oil in a cup of boiling water a dash of milk too.
This lifts my hunger for a few hours, in the morning i drink it with a teaspoon of caccao instead of breakfast, some fibre i guess.
Doesent eating veg raw slow absorption and boost good gut micro biom.
@@oolala53don't bother trying to get some arbitrary number. A person that's 6 foot 6 doesn't need as much as someone that's 4 foot 3. Just do what works for you. If you don't find any negatives from no fiber, don't worry about it.
@@mikafoxx2717 I can tell you I found problems with no fiber, so will not be continuing that way of eating. And I think it does matter what the number is because you were trying to claim that you were getting plenty of fiber is completely arbitrary. I’ve seen people claim that they’re getting plenty of fiber from spinach and tomatoes. I guarantee you you would have to eat way more volume of those to get 30 g of fiber than most keto people are eating. I doubt that even be able to stay in ketosis. Which negates the whole premise that being in ketosis is the root of the benefits.
@@mikafoxx2717 by the way, what is it that somebody who is 6 foot six needs less of then someone who is shorter?
I never had a weight problem and was in very good shape, always playing soccer and exercising a lot, but at 52 I started to feel like I was getting very sick, headache every day, problems urinating, my blood pressure was going up, I had a fatty liver, high triglycerides, high cholesterol (since I was 30), skin problems, etc. But why? I've been exercising all my life, and as nutritionists recommend, I don't eat too much fat and not much meat!!... Oh well, like I used to hear, after 50 you're doomed to be sick!! No, it's not true, it was when I realized that I was suffering from chronic inflammation... Solution, zero carbs, first Keto diet for 2 years and carnivore for 6 months, I no longer have fatty liver, A1C at 5, triglycerides the lowest, blood pressure arterial 110-60, zero inflammation, no pain after playing soccer, lots of energy, etc... they have been lying to us all the time.
When I was doing research on low carb high fat I ran into some problems after scrutinizing the studies. Many of the studies that claim to be low carb are in fact not low carb. They are high carb including sugars and simple carbs and high fat. The other thing to consider is there is a substantial part of the population whos APOb and LDL will shoot up with low carb diets. Some biohackers that have this physiology are trying to answer this question by doing their own study (their theory is that even though they have these bad cholesterol molecules they are usually big and fluffy molecules what they would call native cholesterol and less prone to oxidation and burrowing into the intima or so they claim)
out of the majority population that does respond well to high fat low carb (myself included) all numbers start looking terrible for some time (maybe 4 to 12 weeks, not really sure) as you start mobilizing fats for energy all fats in the blood shoot up including triglycerides which will surely eventually drop as simple carb consumption drops. as an anecdote during this phase you can easily "hack" your numbers by feeding high carb for two days before the blood test and you will temporarily shift fat mobilization again. these things are usually not taken into account by researchers.
I myself respond perfectly to low carb high fat. Trig. under 100 , LDL around 100, HDL at 85. that is with no exercise. with exercise my trig will drop in the 70s. even lower with fasted exercise.
All valid points, but I disagree that they aren't accounted for. I think people *think* they aren't accounted for, when they are.
First, let's assume the diets are higher carbohydrate (say, 20% of diet is carbohydrates). They are still compared against an even higher carbohydrate group (50-60% of diet) that is consuming *more* of the exact same sugars and simple carbs, so we would see worse effects in those individuals, yet we don't.
Second, some studies have run-in periods, where they put everyone on the same diet for X amount of weeks, then switch the diets. Additionally, they'll do comparisons across the weeks and find the effect persists from the earliest weeks into the following 3 months, so the 'adjustment' period people keep espousing doesn't show in the literature unless that adjustment period is over 3 months long. Yet, then cohort studies indicate multi-year effects are not in favor, either.
Third, some of the studies definitely had extremely low carbohydrates (20 grams a day), even if others had 5-10% carbohydrates. Plus, how many people 'actually' consume 20 grams a day (outside of a study)? So, the studies emulate a more real world scenario than I think people are willing to let on, even if those studies are 5-10% carbohydrates.
Fourth, triglycerides dropped in almost all the studies, so how can we say, "oh, the low carb diet didn't work, because these blood measures didn't go the way we want.", yet *other* measures did go the we want. Can't have it both ways.
Fifth, not all studies are 12 weeks long - some last longer (6 months or more).
Ultimately, people who want to believe what they want will dance circles around the mountain of data and try to find some obscure detail and claim *that* is the point of emphasis, yet the data is either non-existent or poor in favor of that hypothesis, so why not cautiously accept what the majority of the data concludes and then leave a little room for continued exploration.
I am perfectly willing to accept there may be more to this story, and maybe we'll discover it in the coming years, but until the data is in front of us, we can't just stuff our ears and base our lives on unsubstantiated hypotheses.
@@Physionic Woah, hold on a second! You just say we can’t stuff our ears and base our lives on unsubstantiated hypothesis? Hmmm. Gonna need at least a few citations.
;)
@@Physionic
Due to your degeneration you show ythrough your looks we can all see clearly you are too dumb to feed yourself properly; your body shows; except your ego cannot accept this fact and even worse: you think and tell yourself you are able to educate others regarding food?
Your eyesight is showing degeneration; the same degeneration applies to your brain; all in balance!
I dont need to study this like you did to wipe the floor with you anyday of the week especially regarding this subject or any natural subject.
Never ever go full retard again; because you are obviously a special kind of stuipid and your ego is scummy trash; like wtf soiboy....
Why do you tell yourself you know even a bit about nutrition and dieet when you look like shit due to your own dieet? this is the world upside down due to your low iq
@@Physionic So, you think he has valid points, but you think the issues are accounted for, but you're also not able to prove it. You just disagree so that's that. Okay.
@andrewj4426
In my view, the association between high LDL and cardiovascular problems isn't that LDL is a cause of it.
Diabetes and pre-diabetes has a detrimental effect and causes high LDL That threws the stastics off!
There's a LDL paradox that older people with high LDL has less mortality.
Whenever such a paradox appears, it means that its a correlation, but not a cause.
The famous "French paradox" is another of these.
I've been low carb for over 25 years, and my blood work has always been exceptional. I grow a lot of my own fruits and vegetables and never touch factory food. I believe that the quality of your fats is extremely important. I'm certain that the studies indicating negative effects from saturated fats were not looking at grass fed beef, an obvious superfood. Also Polyunsaturated fats in soy or corn oil are extremely bad for you, but polyunsaturated fats in nuts and seeds are good for you. I'm sure it can be very tricky to compare apples to apples when analyzing different studies, but you are doing a fantastic job.
This is so helpful. I've been doing keto for years, lost a lot of weight, improved my numbers, kept it off (mostly, except for one period, but I digress), but it's the only diet I've ever tried that has allowed me to control my eating.
The problem with the keto diet is that the discourse is tainted by hucksters and charlatans. I see them get things wrong, mix up the science, etc...But I think that the hucksters got a foothold because mainstream dieticians and doctors let them in -- rather than look at what works about keto and how it works and how it could be improved, for years, too many in the mainstream just dismissed keto as a dangerous fad diet. In my case, I had to start with the hucksters to get started.
The problem is carbs cause heart problems, especially diseases like diabetes ( it's not sugar ). It has nothing to do with cloresterole, but everything to do with visceral fat which low carb diets greatly reduce in a reasonable amount of time. It's also worth mentioning that long periods of stress on your organs causes increased visceral fat around your organs to protect them. HIT, sprinting, or heavy lifting in shorter periods will always be exponentially more healthy than long distance running or marathons.
@@wisdomandy9361 got a source for that
@@lefroste6370 go search for a source, there are plenty..... of course not approved by the US gov, FDA or the food pyramid scam
I looked at KETO in 2021 when investigating diet for improved health.
KETO seemed very preparation intensified, which I did not like, but then I found Carnivore.
So Carnivore is meat, animal based products, and includes salt and water.
That's the basics.
Do you understand how easy it is to eat meat and eggs and not have to worry about cooking vegetables; buying, pealing, chopping, and preparing vegetables?
Well, for me it is much simpler, and "doable."
This is the thing many overlook, can you actually "do" the diet you are told is correct for any decent length of time, is it sustainable? You can do Carnivore. It is doable.
I think this video presenter would find that the heart-lipid hypothesis is being debunked or at least a new look is being taken of the conclusions.
It is amazing that so many people "feel" well, or in the least, better, on Carnivore, and yet many doctors want them to go back to eating the diet, that at least in part, helped to make them ill.
What can you trust. That is what you have to decide.
@@lefroste6370 There's a lot of sources for this. If you want the research on visceral fat and HIT vs marathon running than Dr Sean O'Mara is probably the best source. The source for Cloresterole is endless. A lot of people like to say "source" if they don't like what someone says, but critical thinking and some research is all you need. But it's sad because most of this you can't learn in 99% of academia today. Because academia still says saturated fat or fat is bad yet if you open your eyes and understand how many health benefits come from fasting and also understand that fasting is a ketone fat burning metabolic state, it's so obvious that running on ketones or fat instead of carbs is natural for us.
It is well known that increased omega 6 consumption reduces LDL levels. The problem is that it also produces fat droplets in cells (as you have discussed); reduces the stability of cell membranes as well as having other potentially negative impacts. To recommend replacement of saturated fats from meat with omega 6 from seed oils simply to lower LDL, which may or may not actually impact CVD risk, would seem to be, at best, questionable.
How so? When lower LDL is unequivocal for health?
Man, this is the exact type of content we need. Thanks, Nicholas!
Watching this channel I feel like I should be paying for this breakdown and info. Superb stuff my friend, even if half the things you say go over my head (which is why I re-watch episodes). Keep it up. You are doing the world a great favor 💪
Since starting Keto more than a year ago ALL my markers improved including my LDL and HDL.
Your detailed analyses are tremendous. I'm a Keto practitioner with some good improvements in many blood markers. But there are paradoxes and questions to be resolved, so I continue to follow the research. Your detailed analyses are of tremendous help. And I love that you critique some other youtubers that aren't quite up to par. Here's a small contribution in recognition of your work.
Just saw this, Phil - thank you.
Its simple. Energy toxicity from either carbs or fats can cause heart disease. Protein is the only nutrient that doesn't store as fat. So prioritize protein not fat or carbs and you will be healthier.
@@KenWang2 I'm a scientist so details matter to me. If you follow the research, you would know there is a lot more to "It's simple" and a lot of research that isn't in agreement. "Prioritizing protein" doesn't mean much. It doesn't offer clear guidance to a dietary plan. Additionally, I'm not aware of research that shows a high protein centric diet is healthier than a Keto diet. If you have a reference, please provide. For a lot of us "Being healthier" is too simplistic a goal not to mention easy to do if one is currently doing the Standard American Diet. My goal is much more than a simple "being healthier". I'm interested in maximizing my health span. There is a whole range of dietary questions related to seed oils, saturated vs unsaturated fats, fiber, fructose vs glucose, veggies, flavonoids, etc., that need to be resolved.
My husband went low carb keto (20 grams max per day carbs) five and a half years ago. Went from 4 shots of insulin a day to zero insulin in two weeks. Got off blood pressure medicine in a couple months. Lost 100 pounds in about 9 months. We did it together. I also lost needed fat. We are healthier at 70 than we were at 55. Transitioned over time naturally to 90-95% carnivore. The less vegetables we eat the better we feel. Kind of came about naturally. The only time we feel hungry is if we don't get enough fat then we will snack on pork rinds. Just did annual blood tests. Looked fine. Oh, and we also cut out all vegetable oils shortly after we went ketogenic. Not going to talk us into any low fat or low calorie diet. We eat all we want (no calorie reduction needed), are satisfied and healthier than we have been in years.
Really enjoying your videos, ty for sharing your knowledge!!
Thank you, Eve!
On keto, we cut out sugar and junk food!! My husband and I lost 30 pounds doing low carb/keto. I’ve kept mine off for 2 years.
Fat, sugar, and flour together is the killer combo!!!
I asked my doctor to run extra tests this year. No problem with any of my numbers!!
Fat sugar flour, sounds like cookies
@@stephx9759 The fat in junk food is trans fat which is very very bad. So cookies made with oat flour, butter and a little honey may be ok IN MODERATION. But cookies made with trans fat, bleached wheat flour and high fructose corn syrup in huge amounts may be a bad idea. This is just a thought.
@@mal35m no, transfat was forbidden for use and can only be found in amounts smaller then 0,49grams per 100 grams. Storebought cookies are high in saturated fats and sugar, both of which raise LDL.
@@stephx9759 That is good. I am old enough to remember when trans fats were used in baked goods on purpose because they would then be shelf stable forever.
@@mal35m the thing is youre right too, they are still used for the same reasons. The law allows them to put in 0,49g per 100g and then they are allowed to round it down to 0=nothing. Even those small amounts are toxic and should be avoided. They are in all massproduced cookies/cales etc and even in ‘hearthealthy’ margarines. Foodindustry is corrupt and cares only for profits.
Ship! THIS MAKES SO MUCH SENSE!!!!!
Is there a difference in saturated fats between medium chain triglycerides and other saturated fats relative to health?
Like I mentioned at the end, there may be some nuances I'm missing. That level of granularity is going to take another level of analysis, so the answer is "I don't know" at the moment, and I doubt anyone knows, because it takes considerable amounts of data to tease those differences out. Although, it's a great question, Joe.
@@Physionic I like that you say you don't know.. even though you know so much already.. #BigManTing
Another enlightening video. Always informative and always a unique approach. Don't go anywhere.
Much appreciated!
Amazing breakdown of the facts. Thanks for sharing ❤
From a lipid profile point of view.'Keto' is such a nebulous term...it's like 'plant based'...both crazy inexact terms when discussing the role of lipids in the diet.
Beef is (roughly? 50% saturated;45% monosaturated and 5% PUFA...I mostly eat beef but generously add oysters to increase Omega 3 polyunsaturates.Right or wrong that is my 'lipid strategy ' and at 70,I feel great.
Still as was mentioned in the comments steak should not be conflated with ice cream which has sugar And don’t forget seed oils which may also be responsible for inflammation and heart risk.There are still too many confounding variables which may be the reason American studies show worse on the saturated fats than Asia or Europe .
Ice cream can be healthy. Raw cream with some fruit and raw honey. Taste good
Seed oils do not cause inflammation. There are many studies disproving that.
Why is everybody so addicted to meat that they need to find the least possible explanations for findings the right ones?
I‘ve heard the argument that cardiovascular risk started rising when seed oils increased.
I bet you‘ll find a similar correlation with the increase of meat consumption. Because a few generations back, meat every day just was not affordable.
It is not my health on the line I know, but it is just frustrating to see that those theories spread like a virus and that there is just such a big distrust in doctors and official recommendations.
Yes! This is _exactly_ the "healthy user bias" problem with demonization of LDL and saturated fat! Most people eating a lot of saturated fat are _also_ eating it with a lot of sugar, which is a double cardiac hazard (because of glycation of sugars.)
@@CarbageMan Why does it have to be one or the other? It is both working together. You‘ll find that high sugar high fat combination in most junk foods.
But that does not make it healthy user bias.
If you eliminate the sugar like in a low carb diet, in some people you have an increase in LDL-C and apoB and in total a higher risk for cardiovascular event, found a recent study. The risk was doubled compared to a normal diet.
But some people did lower their LDL-C they wrote and for some it did not change and they plan to look into the genetics to find out why.
So apparently I think it is individual how you will react to high saturated fat, but most people will increase their risk significantly.
You can find the article at the American collage of cardiology website. The study was by Iulia Iatan MD PhD at all. If you‘ll google that you‘ll probably find it.
On the other hands there are benefits on low carb that might help people that are diabetic, obese or both to improve their overall risk factors. So I‘m not totally against low carb or keto. I did low carb for a while myself.
It‘s just that denying that there is a risk with high saturated fat consumption helps nobody.
For LDL-C. LDL-C is a marker that can give us a good estimate of the risk. Causal though is not LDL-C but the number of LDL-C carriers. That can be measured with apoB if needed in addition to LDL-C.
LDL-C is not demonized, it just gives information about risk.
LDL-C levels do also have a genetic component, like I mentioned, so sometimes medication is needed, when dietary changes are not enough. It‘s just something to keep an eye on.
@@stellasternchen "Why does it have to be one or the other." Because eating significant quantities of both at the same time causes excessive glycation.
"But that does not make it healthy user bias." It was an example of healthy user bias.
"If you eliminate the sugar like in a low carb diet, in some people...LDL…" The remnant is what matters
"It‘s just that denying that there is a risk with high saturated fat consumption helps nobody." The false claim that it's risky because it raises LDL is a big nothing.
"For LDL-C. LDL-C is a marker that can give us a good estimate of the risk." It's nonsense. What matters is the remnant, or triglycerides-generally tracking together. Besides, the REAL risk is the inflammation that the cholesterol patches.
"LDL-C levels do also have a genetic component"…and high LDL may be associated with a marginally higher risk of cardiovascular issues, but LDL is also associated with lower all-cause mortality risk.
Great work. Thanks!
This was excellent. Thank you!
Thanks, M. I'm trying to make my videos more comprehensive. I appreciate it.
Apologies for the long post , it was longer than i expected 🤦🏼♀️😆Here is my problem with the saturated fats arguement. When we isolate one thing, and either demonise it or put it on a pedestal in isolation, we often don't get a clear picture.
Then the food industry follows on from the junk science with junk manufacting for example the "low fat" trend, which caused added sugars to be added as fillers to dairy, or the "eat more fibre" saw Bran being added to baked goods or white bread, or the addition of certain minerals or nutrients to processed foods like breakfast cereals to somehow make them "healthier".
I mean its often junk research to be frank.
Sadly Nutritional science is notorious for bad research. The primary reason being they need to be extremely long to properly quantify, they are very difficult to control the parameters with humans being as they are, and they can be highly reductionist in their focus.
When looking at Saturated fats, the studies usually bundle them all together, for example a steak or butter will be bundled into the same group as foods including them such as Icecream, biscuits, cured meats and palm oil. It's all saturated fats, bit are they all the same ? I mean doesn't that make you start to question the validity of the science straight away ? I'm absolutely sure that a diet high in packaged, processed saturated fats AND sugar, is going to age you, cause disease and kill you far quicker than eating a diet rich in whole foods, even those naturally high in saturated fats such as meat and dairy.
So yes, countless studies telling us they are bad , but very few differentiating between what I perceive as good science and bad. I really want to see the science on high cholesterol and low carbohydrate intake, over a long period, with follow up studies, and if with a low Carb diet but higher cholesterol markers, people ARE still at risk 2 years, 5 years, 10 years down the track ?, and how that plays out in their pathology, also taking into account other health benefits. I mean it's actually a new area of study, and needs years of data to properly quantify.
Personally I am absolutely sure anyone who has diabetes, Coronary heart disease, obesity etc is going to benefit from a ketogenic diet for a period of time. Do I think it is a lifetime subscription kind of diet, no certainly not. But it definately has it's uses and benefits. Perhaps once a year for a few months might help maintain optimum health ? But it's an interesting question.
Exactly! Stearic acid, a saturated fat, actually increases fat-burning. And C15:0 (Fatty15), another saturated fat, has been proven to improve health in diverse ways; even greater than omega-3s. Besides, animal fats portrayed as merely being saturated are far from that. Lard is 40% monounsaturated fat, about the same as found in olive oil, and it's precisely monounsaturated fat that olive oil is recommended.
Exactly, T2 diabetes and obesity are major risks factors for heart disease, you'd better lower this risks with a LCHF diet rather than trying to lower your LDL level which far from being a major risk factor.
LDL is far from being a risk factor? It's just a matter of whose data you go with. I gave the LC side a good long look for 18 months along with 26% carbs (down from 60%). I've decided the data on high LDL and heart disease is more convincing, so out goes most of the saturated fat-I definitely had raised total cholesterol and LDL-c after 18 months (not the trend I want to see at age 69) and back comes some whole starches. I guess we have to agree to disagree. The good news is that since it's all odds based, there's a chance just not eating much pseudo food and keeping to a "normal" weight plus regular moderate and some intense exercise will provide a pretty long, relatively healthy life. Even Peter Attia says just about everybody will die with atherosclerosis, if not of it. An ex-colleague 87 years old with a waist about 3/4 of my height and getting around on a scooter is still teaching full time.
❤
@@oolala53 I have come to the opposite conclusion: that elevated LDL is a red herring and there are better markers of metabolic disease and cardiovascular risk factors. It was touted as high risk for a long time, but there has been recent backpedaling, and it may be protective.
In risk factors for heart disease T2D comes first and LDL is not even in the top 10. LDL should be considered as a very weak risk factor.
So I seriously doubt that the demonstration of the dangerousness of a ketogenic/LCHF diet is particularly accurate if it is based only on LDL level as a proxy.
Many think that it's not really the LDL level which matters but rather the LDL particles count and how damaged are LDL particles.
A very good proxy for that is the TG/HDL ratio: when TG and HDL are given in mg/dL it should be under 2. When you are on a ketogenic diet rich in saturated fat you can easily lower this ratio under 1 (or even 0.5).
What's particularly interesting about a ketogenic diet or a very low carb diet is that it lowers your risk of T2D and can even reverse T2D if you are already T2 diabetic.
Finally here's the deal if you want to lower your CVD risk, you can choose between:
1. A ketogenic diet or LCHF diet, eventually increasing your LDL level, but reducing your number 1 risk factor for CVD (T2D).
2. A diet that lower your number 13 risk factor for CVD (LDL level).
As we can also add that a high LDL level seems to be protective against all causes mortality (at least in older people) and in particular against Alzheimer disease if you choose 2 you must have lost your sense of priorities.
LDL isn't a risk at all
YES !
@@albasdumbledorf5113 You are correct.
Now THAT'S the kind if analysis I was searching for. Thanks for that!
This was fascinating! Thank you.
Many studies that talk about high fat and low carb, actually use carb amounts that are way higher than what many people consume, especially if they are strict keto. When you report on research, you really need to look at where the research money is coming from.
See previous comments, already answered.
To your second point, I look at the funding of every study.
Many people eat low carb and are not on a keto diet. Low carb is in my understanding below 100-150 g carbohydrates daily. A low carb diet like this is recommended for those with type 2 diabetes mellitus, for example.
At 58, I went keto and dramatically transformed my health. 61 now, no meds, lean and athletic.
I only go to the doctor once a year and I run circles around all 6 grandkids. I’ll never be going back.
Another excellent breakdown! Thank you
I just stumbled on your channel. I like it! Very informative and to the point. I applaud you for studying these studies. I've tried and got lost in the weeds. Looking forward to watching more of your work.
Kind of you, Sal. Thank you. I hope I continue to be an addition to your learning. Thanks again!
I'm new to your channel, but am very pleased that I ended up stumbling upon it! I appreciate the manner in which you put forward the information. It's difficult to make sense of these important topics with the contradictory "wisdom" out on the internet (emphasis on internet, not necessarily the researchers but rather the internet doctor experts). Through diet and exercise, I've lost some weight recently (about 40lbs over the past 10 months); on a recent blood panel, all biomarkers improved, except my already high LDL got even higher. I'm not quite sure how much of that is due to my diet (low carb, moderate fat, high protein), and how much of it might be due to the fact that the shrinking fat cells mobilized cholesterol stores. I'd like to maintain the same amount of protein I'm currently consuming, because I'm trying to put on a little bit of muscle. Maybe I need to shift from animal protein to vegetable protein or protein shakes. I'm not aversed to statins or other medications, if need be, but I'd like to see how much I can control on my own first. I view meds like a spotter for the bench press :)
Anyway, I plan on having my ApoB looked at as well -- perhaps, even visiting with a cardiologist. Videos like yours and Gil's (Nutrition Made Simple) helps prepare me to ask good questions & have a requisite foundation to absorb the answers. Often, people don't even know what to look for or inquire about. Keep up the great work, Nicolas! Your hard work is appreciated! :)
Thrilled I can be of service. I love Gil’s work, as well.
He never talk about metabolic syndrome which is by far the biggest risk factor for heart disease. And no diet in this planet has better result in metabolic syndrome biomarkers than ketogenic diet
No just weight loss improves that.
Thank you for the observations. They make a lot of sense.
I really appreciate your passion for trying to understand what these studies are showing. I don't know. I tend to not pay too much attention to statistical analysis of metadata, etc. I'm more interested in learning what's happening in my body. Mechanisms. Biology. What's actually happening on the cellular level. Cause and effect. That information is more useful to me. I can't trust that the people in those studies did what they were suppose to do. I can control what I do, ideally. So, I want to know how my body works. Always love your videos. Keep digging.
Me too. I trust the biochemistry, physiology and endocrinology, not some fudged epidemiological or control-group study. You can see what carbohydrates with their increased portion of oxygen do to the mitochondria and the glycocalyx; you can see how fiber and glucose foul the microbiome, produce TMAO (the amine oxide that's structured like jacks and helps deep-sea fish live at the bottom of the ocean by strengthening their protein structure thus preserving function-literally a shim or spacer to prevent things from getting squashed) endogenously (which is worse than exogenous TMAO found in animal meat but at much less quantities than in deep-sea fish) and breech the intestinal wall; and that the TMAO and calcium along with triglycerides get under the epithelial walls in the arteries and cause plaque buildup. It's mechanical, material evidence that needs no study to confirm, and which no study can refute.
And BTW, what breaks up saturated fatty acid chains of carbon and hydrogen into mono- or polyunsaturated fat? It's that corrosive, catalystic oxygen for which Omega-3 and all the other antioxidants are used to try to get rid of.
Most studies use cholesterol and LDL cholesterol as proxy, not ApoB which is the latest iteration of cholesterol as main variable for heart disease - never mind that insulin resistance, smoking, inflammation, and obesity are all ringing in at the 10s of % level while cholesterol is at the 1 to 2 % risk level.
It is a total waste of time researching cardio risks from fats alone. The data showing higher risks in the USA than in other countries proves it. Cardio event risks come from inflammation. Fats are not inflammatory, but high levels of carbs are. When combined with high fats in the same meal it becomes worse. And mindless selective research is usually done on the average unfit and unhealthy human. The last 70 years shows fat intake decreasing, but carb intake increasing. Stop worrying about fats, start worrying about carbs.
Great video - keep them coming
Great episode! I wondered where you were going with this but that turned out to be very compelling. On the papers that showed no change in LDL because weight loss & unsaturated fat consumption, what was the background level of LDL? Did it go from too high to still too high?
Thanks! Variable. Some studies went from normal to high and others went from slightly elevated to higher, if I remember correctly. I can send you the studies, if you want. I could have added much more to this video, but I had to cut certain arguments short, unfortunately.
Fibre on a low carb diet wasn't mentioned.
The modern/newer versions of keto are higher in nonstarchy vegetables and Berries, nuts, seeds therefore, fibre.
Eat soluable fiber, not insoluable fire.
@@Notme-tq4xs or both 😊
My dad was 6’2” probably 185lbs. He swam every morning, very disciplined at the local middle school, who had open swim from 5a-6a every morning m-f, for the community. He was very active; but, died suddenly at 42 from a heart attack. Apparently his cholesterol was very high. We always ate steak and potatoes and a salad everynight. No pasta ever. When I was 42, I thought go sure it was my last year on earth. 5’9”, 120lbs. My siblings all felt the same when they hit 42 as well. I am thinking the margarine? I never saw my dad snack or eat anything like a potato chip or ice cream. My oldest son reminds me of my dad, 6’ and weighs 135lbs. I am so scared he will have the same fate. He is very smart, like you…like crazy smart. I send him your vids from time to time, although he is an attorney (just passed the NYS bar), he really has a grasp of biology, chemistry. Sorry for rambling. There must be a specific quirk or something in our gene pool sometimes. Something that we can’t help no matter how hard we try? I appreciate your hard work and sharing all of your knowledge🙏🏻☺️
Congratulations to your son, Pia. And, thank you for sharing. I appreciate it.
We can definitely fight our genetics, but it takes work. It isn't a forgone conclusion.
Thank you☺️
You and your relatives might want to get a DNA health test from 23&Me. They look at a lot of genetic markers that could point out any issues you and your family may have. As for your dad's diet, there are other studies that link eating beef to cardiovascular disease and cancer. With salads, often the health benefits are ruined by adding unhealthy salad dressing. It would probably be recommended to take in more omega 3s from fish or plant sources like flax. Also eat more high antioxidant fruits and vegetables. Drink more unsweetened tea, and of course avoid processed food and sugar.
@@Physionic I recently heard a perfect term for our DNA as just a book of blueprint options before anything ever gets made. What we have much more control over is our epigenetics that determine how any part of our blueprints become reality.
My dad's family all died young of various cancers, so he thought he would also die young, but he moved away when still a teenager and changed his environment in extreme ways. He still died of lung cancer from a limited time of smoking, but all the better things he did kept him healthily kicking and happy to go at 85!
Super interesting story of your family history. There is rarely 1 thing that dooms a person. You mention good exercise habits, awesome. I think you are alluding to good diet, but you give no proof. What is your BP/HDL/Trig/BMI/Fasting glucose? Also in addition to these eating tests it would be great to get a meter on inflammation, like a CRP. Maybe you all are celiac or have issues with alcohol etc..... metabolic health and lowering inflammation is key.
Excellent! Thank you!
You have a way of making sometimes boring analysis not boring to listen to and comprehend. Loving you and your channel. Thank you!
That’s incredibly kind of you. Thank you. :)
Thanks for a really great analysis on wt and sat fats! Totally agree.
The other important thing is that 1 in 250 people have Familial hypercholesterolemia so its a very big gamble to go on keto if you don't know your familial history. Those people can get CHD and fatty liver on high fat diets and often have to go on a more plant-based diet with only lower healthy fats.
I would imagine those people who know if they have a genetic history. To your point, if they don't, that's a huge risk.
@@Physionic yeah a lot of people dont know its familial and think its just their current diet...and end up on high fat diets and only find out from their GP their LDL is sky high when they next do a check up after they start the new diet.
Oh, I see what you mean.
@@homesignup I would say this is actually the way most people find out as doctor's tend to not test for outliers to the norm. Fatty liver is usually a product of alcoholism or fructose overloading unless they also have some genetic issue. In addition to hyper producers there are also hyper absorbers that people need to be aware of. All "diets" have inherent risks and people need to listen to there bodies when they try things out.
What do you call healthy fats?
You make epidemiology sound like sound science. It isn't. It's a starting point for generating hypotheses, not for drawing conclusions. You show pretty graphs that are meaningless because they are based on association. Read John Ioannidis, an epidemiologist who criticizes people for drawing conclusions from epidemiological studies. Or doing just what you do. There are RCT studies showing saturated fat is healthier than polyunsaturated fat which makes sense. Polyunsaturated fat is far more susceptible to oxidation and the creation of ROSs. As a species we have about 2.6 million years of eating saturated fat. This fat is what allowed our brains to grow and our gut to shrink so we don't have the body conformation of a gorilla. The idea that it presents a risk is an extraordinary claim and requires extraordinary proof. You've offered none. And your metric is really confused. You cite the lowering of cholesterol is, per se, a good. This flies in the face of evidence. There is no proof of this. There is a tremendous bias in this area and a lot of assumptions made in this area but there is no proof. We don't really now what the range for Cholesterol, HDL, LDL, VLDL, or IDL is. We are guessing based on associations, the weakest form of evidence. What about ApoB100 levels. Same thing. How about lipoprotein (a). Same thing. It's all based on guess work and the empirical evidence should tell you there is something terribly wrong with the guess work. We are experiencing a rise in total intake of polyunsaturated fats, a lowering of saturate fats, while at the same time we have an epidemic of obesity and cardiovascular disease. The #1 killer. And then doctors who see people who have lowered their triglycerides, increased their HDL, decreased lipoprotein (a), lost weight, stabilized their blood glucose, tell them that all that may be true but they are going to die of a heart attack. Absurd to the nth degree. That thousands and thousands of people are thriving for 20 and 30 years eating Keto/Carnivore should make anyone pushing PUFAs stop and think hard about what the hell is going on.
'As a species we have about 2.6 million years of eating saturated fat.' I really wonder if genetics is not the missing chain in all those studies. That would explain the different results depending on the population.
@@QuentinKLEau Exactly so!
@@QuentinKLEau your comment is a joke. We descend from Adam and Eve. There is no such thing as 2.6 million years as you said.
@@worldcitizen1960What are you doing on a science channel? Lol
As always, a brilliant video! I've been reading through the comments facing palming. Most of the commentors are people on a high sat fat diet, and hearing you talk about the results of the study triggered them.
These videos are important however for people like me who like to look at things objectively, so thank you for spending the time clearing up the confusion.
Thanks, Ash - I appreciate you.
Well you have to remember these people probably struggled with weight for years and when they finally find something that they can stick to and now feel better than ever simply because they lost weight, they don't want to think of anything else
You also need to consider the effect of fasting. In 2017 I did a self experiment which started by accident. I was on Keto for almost a year and fasted for over 40 hours before my blood draw. My Cholesterol went up to 280 but my triglycerides went to
Ldl is the fireman not the arsonist
I disagree.
@@Physionic You are wrong then.
I've seen this metaphor used but not explained. What would be the "fire" that the fireman "LDL" is putting out? I don't understand that part.
@@zsuzsuspetals the hypothesis they believe is that cholesterol is used as a protection mechanism against arterial damage. In their mind it's damage to the arteries from high blood sugar, smoking, high blood pressure, etc that causes the cholesterol to "patch up" the damage in the arteries, suggesting that the cholesterol and plaque is a response to damage and not the real culprit.
Sounds good in theory but from some of the stuff I've heard, even when there's no sign of damage to the arteries, high apoB can still trigger plaquing, thus considered an "Independent" risk factor
Problem is the vast majority if low carb and keto people eat processed keto food. My low carb diet consists of
1) 3-4 eggs with 2 tablespoons of extra virgin olive oil
2) daily sardines and/or salmon with occasional mackerel...mixed with rar onions
3) 1/3 LB to half pound of salad (kale, red cabbage, cilantro, mint)
4) black coffee in morninf and only water the rest of day
5) 3-5 ounces if almonds and peanuts
6) 3-4 ounces if mozerella, feta and/or blue cheese
7) nightly vegetables of broccoli, carrots.
8) 1- 1.5 ounces of 92% dark chocolate for sugar and Sweetness.
9) 16-18 intermittent fast to allow bidy to breakdown and comsume excess fat.
10) if i eat fruit a couple times a week i eat tomatoes or blueberry or blackberries. Occasionally treat myself with strawberries.
11) Zero processed food, zero keto bs products, zero grains, zero pork ss americam pork is one if the most chemical ridden meats in the world, and minimal beef.
12) daily exercise (burpees, chin ups, weighted lunges, and 200-300 pushups throughout the day, and 35-45 minute run)
Eat like this you will be good. Again vast majority of keto and low carb dint eat like this. They eat keto products which is ultra processed and packed eith soybean oil and other um natiral chemicals. Look at the ingredients thst shit is worse than regulsrly processed foods 😂. Just eat the foods of the earth its not hard. Get daily sun, view the morning sunrise, exercise, and drink only water.
I wonder if adding super low carb grains like bulgur would be ok
Important to remember that all carbs are not equal. It's better to divide them into starches and veggies, which most studies don't do. Whatever macro ratio you settle on, there is a vast body of evidence that eating substantial amounts of a wide variety of veggies is highly beneficial. You can't really judge the impact of any macro ratio till you know whether people are eating their veggies.
Thank you for your research.
'studies'
You seem to be convinced all scientists are crooks, so I'd invite you to not watch anymore of my content considering this is a science brand and our opinions are fundamentally antithetic to one another.
@@Physionic Even editors of peer reviewed journals have come out and explicitly stated that much of what is published in peer reviewed medical journals is garbage and that there is a reproducibility crisis
As for corruption and political influence - everyone knows all about that now
Quoting 'studies' just because they have passed peer review doesn't mean you are on the side of science - often it means the exact opposite
Being in the side of science means being on the side of truth
I'm not citing studies because they pass peer review, I'm citing studies because they pass *my* review. I read every study carefully, as illustrated by my detailed study analyses for transparency.
"Being in the side of science means being on the side of truth" - yet, we're supposed to dismiss every study, because... it's a study? Because there are *some* bad scientists out there? Miss me.
that’s a great video. Thanks.
Thank you, Paulo.
I've been doing keto for 4 years, 3 years with Cushing's. I do carnivore on and off. I only lost weight after my Cushing's surgery, 30 lbs in less than 3 months. I've been stuck at the same weight for over 15 months or so. I need to lose 35 more lbs. I've been using I.F. for 2.5 years (15-20hrs no food) with ease. Weight still won't budge.
Counting calories, and having a slowed metabolism, come into play on any diet. Having some carbs in the diet improves mood. Insulin is required to get tryptophan into the brain, where it is converted into serotonin.
Epedemiology assessment of diet is close to useless. Asking people how much fat they ate over the last 6 months which many of these studies do is totally inaccurate. Also confounding factors are numerous and cannot all be assessed. For example people who eat more saturated fat may also eat more sugar or smoke or or or. So a meta-analysis of all these flawed studies are also close to useless and can be misleading! I totally discount epidemiology in nutrition this as credible evidence!
Walter Willett the vegan Harvard dude does that. Worthless. No blood work data. Just like you said. Asking people how many grams of meat they ate last year kind of nonsense then publishing papers on it. It’s all driven by vegetarian bias.
Have you considered that its refined carbs, and seed oils that cause heart disease, not saturated fat in your diet, and that other things besides what you eat could be causing CVD? And that pollution also damages LDL? Australian Doctor Paul Mason has detailed studies on this, and he is been carnivore [no carbs] for 4 years. Also US Cardiologist William Davis has been wrestling with the cause of Heart disease for 28 years. His patients results over that time seem to indicate saturated fat is not the problem, but refined carbs are indicated. He reverses heart disease with Vitamin D supplementation and magnesium. He believes that heart disease has many factors besides diet. Yet you seem to ignore anything in the diet studies that may be confounding factors. And what if you are wrong in searching for the "Magic Bullet"? That is, besides what you eat, there are "hundreds of factors" that can contribute to heart disease according to one UK Doctor that I have read and that Paul Mason recently references in his findings. This article seems to suggest that there are only two or 3 possibilities, and it could only be what you eat?
Rick - I think you bring up some good points. I have zero doubt that refined carbohydrates contribute, I agree. I have no investigated seed oils so I can't say for sure, but keep in mind that seed oils are either maintained or higher in the group that does *not* experience increases in LDL - the polyunsaturated group. I'm still open to the idea since I haven't looked at a large enough data set, but according to these studies, it leans to 'no'. Pollution could damage LDL - of that, I wouldn't be surprised. Dr. Paul Mason has said many things that I find suspect - I do not agree with him on several things and he does not explain the data in its full context - I have a video releasing about him soon (I just recorded it). I also concede that saturated fat is *not* the only factor, and I do not want it to come across that there are only 2-3 factors - I agree with you there, too - there are many factors, of which saturated fat is one. I don't know William Davis.
Excellent analysis and bravo for going into the granular details. Have you been using any AI tools to analyze the data?
Reason most folks will never reach their optimal health, is because they trust modern “science.”
Ok
even though I am a medical professional, I am here for the analysis, Great Job Nik (I hope your partner appreciates how adorable you are, no offense to your partner, just if I was 20 years younger...yes, I am trying very diligently to not be that "cougar")
Try harder. Try to think of his partner and how they might feel.
😵 please keep this sort of information private
Excellent assessment of the current evidence! Thank you for brining the important nuance into the conversation.
Seeing everything that is available out there outlining inconsistencies was bringing me a certain degree of confusion. Most source of information picks whatever looks sensational and run with it. Thank-you for bringing all those nuances to those studies and results 👍👍👍
carnivore
As a lean mass hyper responded over 1 year and 5 months and two separate cardiac CT angiograms at the start and finish, on a low carbohydrate diet I significantly decreased or eliminated coronary atherosclerotic plaque and calcification. During that time my BMI ranged from 19.1 to 19.85. My LDL pattern by lipid fraction was type A least likely to have a coronary event with very high apoB 131. My LDL peak size was 225.5: type A. The factor you have not addressed is lp(a) that attaches to apoB in the atherosclerotic process. Mine was
Wow! I'm a LMHR as well, but you really have a detailed explanation and testing to back it up! Thanks for sharing!
I love your analysis. You are very good and helpful thank you
It's astounding how many docs, including specialists like cardiologists, don't test for apo-B. They still go by LDL-c, which is an approximation based on non HDL cholesterol (total - HDL ) where has apo-B is a direct count of atherogenic particles. There can be discordance between LDL-c and apo-B so testing and addressing LDL-c is not adequate.
Thank you!
The trouble of course is that low carb diets are precisely that. Among the goals are fat adaption, in order to reduce insulin etc. And that requires using fat as substrate for the cells (hence ketosis) of course you are going to see LDL go up.. Its now the energy transporter.
I am on the Keto diet, and my results improved in three months.
Your channel is so under rated.
Being on carnivore diet has helped my health tremendously where nothing else did. I am a holistic trained person who has many decades of practice in herbs and nutrition. The big debate is not whether fats lead to heart disease, because it is generally agreed amongst holistic practitioners, that highly processed seed, or plant based fats cause all manner of metabolic disease. Carnivore is an elimination diet, where one can go to a reset position, with a diet that is non inflammatory and then slowly add one food after another in order to identify allergies. Animal based oils and fats do not have any studies showing a link to disease. Rather we have lots of historical evidence pointing to the contrary, that they lead to health. I do not see the general idea of carbs as a problem either, as long as the body is not allergic to the food. After going on the carnivore diet, I discovered I needed more potassium so reintroduced our own organic avocados and plantains back into my diet. So I am not anti plant based by any means. But rather GMO foods and highly processed seed fats are the real problems within the carb and plant based foods category. We are overwhelmed with them in our supply chains. Plants, because of anti-nutrients can cause mineral deficiencies, which can contribute to disease. And this is especially the case when they are grown with chemicals such as fluoride which binds the minerals up in their soil, making a trace mineral deficiency within to plant practically guaranteed. Carnivore is good for recovery because the grass that cows eat is typically natural and full of vitamins and minerals that we need. So the question is much more complex as to whether carbs or fats produce disease. I would simply answer no to the question as it is presented, as neither category can be shown to be generally safe or dangerous as long as toxic and healthy versions of both foods are being used together in the studies. This is how studies can be deceptive, and through manipulation, lead to false conclusions. The true question needs to identify and remove Franken-foods within the plant based diets, and test organic, non processed plant and animal fat consumption against GMO and Monsanto foods and oils and then you will show true causality of disease.
I like the heavy carnivore keto diet. I do mix in carbs in some form. I like it. Seems to work for me. I'm dropping weight, not rapidly but I also do a lot of weight training.
When I got diagnosed with diabetes, I immediately said no to the drugs and went on a keto diet, losing 40 lbs in 6 months. My blood sugar's been normal ever since. But here is a question that few people outside the DrMason/DrBerry circles seem to mention: the role of carbohydrates "glycating" the lipids (i.e. making them more likely to cause atherosclerosis); also the fact that all LDL is not created the same (Pattern A vs Pattern B). Bottom line: I cannot find any "mainstream" (i.e. acceptable to my PCP) sources of info that talk about this. I’d love to go off keto because it’s so damn hard AND because I am tired of being on the opposite side of mainstream medical advice. (“Yeah but the internet doctor said….”) But I am afraid to allow carbs back in, because of the whole glycation thing. In other words, carbs make my fats "turn bad" and cause harm. Where can I find sources of info about glycation of lipids? Google is no help.
I could be wrong but I think you are talking about gluconeogenesis. Dr Berg has a video about it.
I know exactly what you mean about not feeling comfortable being the opposite of mainstream. I have high LDL, I'm a normal weight, healthy, and I really don't eat much saturated fat as it is. I WANT to not worry about LDL. I would love to believe it's all been a myth. I'd love to eat even more saturated fats than I do now. But the science just isn't there.
This channel and Nutrition Made Simple have me worried about LDL and now I think I'm going to have to cut the little saturated fat I already eat. Why can't doctors all agree on this topic? It should be known by now.
My aunt has a doctor that works WITH her on keto and doesn't dismiss what she does with mainstream "canned" answers.. The doctor ordered the blood test that breaks down the LDL into pattern A or Pattern B, so that she could see whether the LDL was harmful or not. Sadly, if I am correct, this "centrifuge" way of analyzing the LDL is not covered by insurance, so it can be expensive and that is why doctors don't order it normally. @@zsuzsuspetals
It would be super helpful if you could post the study titles and journals so we could look at them ourselves. Thanks!!
Seems to me that most people commenting here are testifying that a low carb diet has helped them tremendously, including myself. That by itself should have some weight.
But i do believe that the carbs in the U.S. isn't quite the same as other countries such as Italy.
Excellent !!!!!
Thank you, Gaby.
I've seen numerous references that say that in people over 60, higher LDL associates with longer (remaining) lifespan.
Don't focus on weight for health but know how to read your metabolic panel. After increasing healthy fats and decreasing carbs, my triglycerides decreased from around 105 to around 50 while my HDL increased from approx 63 to about 94. Therefore my Tri/HDL ratio now is around 0.60. Many other health indicators have improved as well. Also, diet includes not only what is eaten and the amounts but the timing of food consumption. Get proper sleep and exercise for the full benefit of good health.
Very nice
exercise throughout the day
Thanks!
Thank you!
For every complex problem there is an answer that is clear, simple, and wrong. H. L. Mencken,
thanks from a psychiatrist immersed in the weight and diet and metabolic issues.
As one who holds a degree in Mathematics, I've found medical 'studies' to be fraught with poor construction and poor conclusions. Further, comparing one 'study' with another can create many problems that are not reconcilable with each other, usually because the samples upon which the analysis is based are not the same.
Thus, I urge everyone to be mindful of these inconsistencies when combining two or more studies and attempting to 'analyze'.
We keep looking for one stop shopping along what is a journey. During the fat loss phase if you're obese you're burning everything faster than the negative effects of saturated fat can elicit. But like a car your floor for the most acceleration once you get to cruising range you're in a different world. Now it really matters that you switch off all those saturated fats and key into more unsaturated fats. Problem is most mono and polysaturated fats go rancid very quickly. It's hard to get them in a maximally bioavailable form. Me? I've already lost 110 lb now 161. I switched over these past 30 pounds or so from who cares how much saturated animal fat to Extra Virgin Olive Oil macadamia nut oil avocado oil coconut oil MCT oil 2/3 my oil consumption interspersed with intermittent fasts 24, 36 72 hour fasts.
Like a car if you run pedal to the metal all the way up to Red Line you can blow the engine. When it's time to coast you lay off the Nitro methane burning fuel and sip quality gas.
I got my medical degree from Home Depot but I got my Common Sense from Brooklyn New York. I'm 77. I'm going to go with common sense.
What percentage of people who die from Coronary issues are Obese? What percent of people consistently on a Ketosis diet are obese? What is the leading cause of Obesity in America? Too much protein, too much fat or too many carbs? Is the average person dying of heart attacks in shape on the Ketogenic diet?
My gosh, thank you dude. Confusion indeed. Thanks for putting a real dot on things.
Although there are continuous fisticuffs out there about saturated fat, I am on LCHF, but try an get the the majority of my fats from monounsaturated-and polyunsaturated fats, as found in fatty fish. Even then, the universally accepted healthy food, to name one, the avocado, contains around 15% saturated fats. Thank you for a very balanced approach to this issue.
You should eat avocados. The fat is good for you.