Friday Favorites: Are BCAA (Branched Chain Amino Acids) Healthy?
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- Опубликовано: 11 окт 2024
- Why we may want to strive not to exceed the recommended intake of protein.
So rather than Do Vegetarians Get Enough Protein?, the question shifts to how do omnivores not get too much?
This may help explain some of the benefits of plant-based proteins:
• What Diet Should Physicians Recommend? (nutritionfacts...)
• The Okinawa Diet: Living to 100 (nutritionfacts...)
• Do Flexitarians Live Longer? (nutritionfacts...)
• Caloric Restriction vs. Plant-Based Diets (nutritionfacts...)
• Plant-Based Diets and Diabetes (nutritionfacts...)
• Plant-Based Diets Recognized by Diabetes Associations (nutritionfacts....)
• Animal Protein vs. Plant-Based Protein (nutritionfacts...)
• The Environmental Impacts of Plant-Based Meat Substitutes (nutritionfacts...)
• Are Beyond Meat and the Impossible Burger Healthful? (nutritionfacts....)
• Are Pea and Soy Protein Isolates Harmful? (nutritionfacts...)
• Plant-Based Meat Substitutes Put to the Test (nutritionfacts....)
• The Health Effects of Mycoprotein (Quorn) Products vs BCAAs in Meat (nutritionfacts....)
• What About the Heme in Impossible Burgers? (nutritionfacts....)
• Does Heme Iron Cause Cancer? (nutritionfacts....)
• Heme-Induced N-Nitroso Compounds and Fat Oxidation (nutritionfacts....)
• Is Heme the Reason Meat Is Carcinogenic? (nutritionfacts....)
Of course the best way to treat type 2 diabetes is to get rid of it by treating the underlying cause: How Not to Die from Diabetes (nutritionfacts....
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-Michael Greger, MD FACLM
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Absolutely loved this. Explains a lot of my own personal experiences. Will be sharing on a recent post I wrote about weight loss tips after finally losing my own ‘stubborn’ last 10 - 15 pounds (and I’m under 5 feet and 60.)
I’ve been low-carb, keto, and vegan. First went vegan/ vegetarian decades back but had been convinced by various practitioners to ‘eat more protein.’You can lose some weight easily enough when first following low-carb, however as you’ve shown over the years, it’s not sustainable.
While I tried those diets for help with other issues, I thankfully restored a vegan, whole foods, plant-based Macrobiotic diet which emphasizes more whole grains + vegetables, supplementing with pulses, seeds, fruit.
The ‘magic’ for my recent weight loss ~ now as light as I’ve ever been ~ was stopping being so protein focused. I found it actually improved my energy too.
High-carb for the win!
I had the exact same experience. That much protein to suposedly "preserve muscle" was actually preserving my stuborn fat. I now eat csrbs that enhance my hormones and athletic performance and have reached my best body composition.
@@stefanisilva2493 Awesome, great to hear!
I’m so confused.
I’m a vegan that lifts weights 4x a week. Everyone is telling me I need 1gram of protein to every pound I weigh. I’m 5’5 65kg and want to lose about 4 kg.
Do I need that much protein?
@@StaceyT1978 I know it’s hard to unplug from the predominant mindset ~ which among both began and non-vegans ~ is hyper-protein focused.
Technically the RDI is .8-1g / kg of body weight which body builders turn into 1g/pound of body weight.
52g of protein is actually all you technically need to get adequate protein. You certainly don’t need 142g per day. If you just consume adequate calories from whole / minimally processed plant foods, you’ll be hard pressed to ONLY get 52g. So I’d say let their advice go in one ear, out the other. More isn’t necessarily better, even from plant sources. Eat what helps you feel your best, recover well, and maintains energy balance as needed. That’s my suggestion ~ experiment for yourself. But even Ellington Darden a trainer and body builder found out in school when challenged by a professor thru testing for nitrogen balance that he was way wrong on the protein issue, and his excess animal protein consumption at that time was causing kidney problems. So he changed his recommendations to his clients too.
Thank you for the comment. Love to hear people's experiences.
This channel saves lives
Right on time!
I was about to increase my protein consumption. It appears that I need not bother. I will start a weightlifting program instead. Thank you Dr. Greger.
It’s context dependent. If you are lifting weights on a high leucine diet, you will become more insulin sensitive compared to weight training on a low leucine diet. This is because weight lifting on a high leucine diet results in more muscle gain compared to weight lifting on a low leucine diet.
Yeah I was wondering about this, let's discuss this! In the forum maybe?
Define "high" and "low".
@@dominicmutzhas6002what forum? I’m also interested
You're the best, Dr. Greger! ❤
As a T1D can confirm do get insulin resistance with BCAA but not if they're low enough 5g of each should be ok, though if every day maybe build up. Aspartic acid is great for short term insulin resistance but in low doses .8-1.6g, but you need to be smart and take it with a pint of water as it'll help your kidneys with urea cycle.
interesting extrapolation ..but soy, lentils, & chick peas also have BCAAs..are you saying it's only the BCAAs from animal protein that's bad?
Yes. It’s the increased concentration of BCAAs in animal proteins that’s harmful.
@@Tommy-jj3je So vegan BCAAs from amazon are fine?
I have a good friend that has been vegan for 6 years now and he had done research pointing out that vegan is the healthiest option, but what I just been told a few weeks ago the pointed that you won't get cancer by going vegan!? So slowly I'm heading vegan way finding it a little hard at the moment but I've heard and via social media plus my GP all saying that vegan is the better option for me and my family I wish I listen to my aunty who has been vegan for over 20 years.
You will reduce your chances of getting cancer but there is no guarantee ofcourse. Eat a whole foods plant based diet and get regular checkups with your physician and you should be fine !
As a strength-focused athlete, it's very confusing for me to hear this. We're recommended to intake over 100g of protein a day and supplement with BCAA's. Is that ruining my metabolic health? I'm in the gym 4 days a week for 2-3 hours a day and I also do 6 hours a week of mountain hiking so maybe that's offestting the metabolic harm of BCAA's? lol help?
Does you protein come from animal or plant sources? That is the most important question here. If your overall protein intake is from plants, then you don't have as much to worry about, since plant proteins are lower in BCAA:s.
Don't take BCAA's supplements. wtf r u asking for troubles
Same here, I am completely pant based and am in the gym 6 days a week, 2 hours per session. I supplement with pea protein isolate and a plant based BCAA supplement and plant based leucine supplement. Protein, especially BCAA's are needed in abundance when engaging in intense exercise. No way around it.
I’m confused too
@@hihi9674you should really watch the video again, until ….. you understand….
I love this channel!
Thank you!
Thanks Dr. Gregg 🙏🎉
Incomplete picture of just showing protein-restriction (or normal recommended protein intake) lost more weight. DEXA is cheap and easy as a tool to gauge if the weight loss came from fat or lean mass, and should have been included in the study. In addition, DEXA can show if there is any change in visceral fat mass before and after intervention, and another parameter to gauge if metabolic health is improved.
Keep calm & eat your beans.
Super interesting
Fascinating :D thank you for sharing
It is a common understanding that you have to consume more plant based protein to equal the same as animal protein because of fiber. Also blood sugar responses to food one person eating a steak vs another are not the same. Even black coffee you can see a difference between individuals. I suggest more research is needed so interesting information but you need to consider your own situation. And never assume just because you are feeling good at the moment you don't have a deficiency. With the quality of our food sources it can be easy to overlook deficiencies on any regimen.
Neu5Gc might play a role.
I'm obese and trying to lose fat (pretty good so far) but I sometimes hit like 80 or even 100g of proteins a day. I'm vegan, does this help?
In general, yes!
Vegan foods are generally lower in BCAA:s. The exception is soy protein, which can be good to not overdo with regard to BCAA:s. Just monitor your weight loss, and if you hit a plateau, experiment with a little less soy and/or decrease your overall calory intake.
@@MindVersusMisery Eh, I like tvp (soy) and eat it often :d. I wonder how much of a difference would it be on a low vs high protein plant based diet.
@@marius0448 There may be a trade off when it comes to different types of protein. Proteins with high amounts of BCAA:S may be better from an anabolic perspective, but it may lead to detrimental health effects in the longrun, like diabetes, cancer and rapid aging. Personally I try to eat most of my protein from whole food plant sources, like whole cereal grains, legumes, some tofu and nuts and seeds. It's a win-win because they are rather high in protein, but since they are from plants they don't have as high amount of a BCAA:s.
The most important question for you is: What are your goals? And then eat and live in accordance with those goals.
If weight loss is your goal, I would suggest you aim for lots of foods with great volume to calorie ratio, like veggies, berries, and fruit, and to preserve muscle mass and stay satiated and energised, eat a lot of legumes and whole grains. Take it a little easy with nuts and seeds (because they are high in calories) and stay away from oils and ultra processed foods as much as possible. I guarantee success if you follow this advice!
Mom's milk is ~6% protein. Potatoes, ~6%. SAD, detrimental levels of protein.
So are you a baby? Last I checked all the actual science says protein requirements increase as you age. Potatoes are not protein sources. They are carbohydrates.
👍👍
😊😊
First!! Awesome video
Yea but how did the plant based diet get any protein
Brotein is bad brah
5:34 how do you put no muscle ? in health manner, this lad he look like a gust of wind couse blow him over
i love it so much it just always goes through one ear and out the other i think its cos he talks fast lol
Nah. You can't build muscle with such low protein. People eating that low protein especially need the bcaas from either meat or supplements to build muscle. Increased muscle mass reduces insulin resistance regardless if you have diabetes or not. 1.2 to 1.6g protein per kg of bodyweight is optimal for muscle growth which is imperative for a long healthy life. This is cherry picking studies and not seeing the big picture just to push an adgenda that a Vegan diet is healthier than an omnivorous diet. This does a disservice to vegans by not just giving them the full picture of objective science. Leaving vegans frail, especially into old age. This is why people like Gregor and McDougall are under muscled. Any vegan with decent muscle mass takes protein powders especially with bcaas. Plus you won't convince anyone to go vegan when you have no muscle.
People older than 50 on a vegetarian diet look like they're about to die. They age horribly.
But aside from all the emotion in the reporting in this video, which is distracting, the studies are missing data- don't say how many people were in each study, what their age is, their health, the amounts of protein curb fat ratio they were eating in each diet, and whether or not they were doing resistance training. And I'm talking about to failure not walking around the block or sitting on a stationary bike for 45 minutes. Obviously this guy doesn't do it. He's tiny. I bet all the people who lost weight by eating carbs lost muscle mass.
Did you know that when you fast for a few days your cholesterol can go up?
Exercise trumps insulin resistance. My body fat goes down incredibly when I am cycling 2 hours/ day or resistance training with heavier weights. Eating animal protein and fat and very few carbs which I burn through during the exercise.
I'd like to see a study involving athletes and people who do resistance training, to failure, for at least 160 minutes a week on both diets- that would be more beneficial to people.
Not sit on your couch and stop eating animal protein. Those are the frail old people you see. And just for reference, I am 62 years old and the picture in my profile was taken last week..
The only educated comment I read in this, largely ridiculous, comments section.
@@kpsigyeah what an educational comment based on anecdotes, assumptions and logical fallacies
How can you eat more calories and lose weight? Physics says no
Healthier metabolism
Since frailty is closely associated with death, don't you think we may be missing a piece of the puzzle here? Intakes of upwards of 2.2g/kg of bodyweight per day have been shown to be beneficial for muscle development compared to the 0.5g/kg.
Muscle development is not health.
@@Tommy-jj3je as I said, there's a strong correlation between frailty and death. Sarcopenia is the technical term I believe
@@dekyor9547Put yourself next to the strongest man in the world. You are frail.
Are you in danger of dying now? You are frail next to him. Is the body struggling to keep functioning?
Niw imagine the stongest man loses the first place and some enormous man trumps him, blows him out of the water. Next to him, the ex-strongest man is frail.
See? You could just as easily and (in)accurately say: "extremely high muscle size and density in the body is correlated with heart or kidney failure. Is it safe to eat all that protein??"
fake
This guy is wacko 😂
It's not some BS opinion, and it's not his idea... apparently evidence based science is over your head?
He’s simply reporting the evidence, so if you disagree, it’s with the science. What exactly is your criticism of the scientific literature, here?