Professional scientist answers nutrition questions

Professional scientist answers nutrition questions


This week we’re gonna tackle some common questions that just keep coming up over and over again So let’s try to get some actual answers vamonos It’s a very common idea seems like there’s a study out there for every possible position So I guess every opinion is worth the same and everything’s meaningless. So I’ll just leave whatever I want Of course that’s based on a misunderstanding nutrition science is not decided by individual studies in a vacuum I actually just recorded a podcast where I discussed this exact topic with the hosts at length So I’ll add a link to the description below if you want to check it out The bottom line is we got to look at all the evidence what we call the preponderance of the evidence in nerd speak To see to be able to see the trends to see where the errors are generally pointing to that’s how the experts come up with The guidelines they have to go over hundreds thousands of studies They don’t pluck out one study randomly from the literature and then they all disagree and they all battle to the death or something Although that would be a lot more fun to watch if this is a little confusing if it’s not quite making sense Here’s an example during the 20th century when scientists were studying tobacco and lung cancer the vast majority of studies Showed a link but a couple didn’t so does that mean that tobacco and lung cancer is still a controversial topic? That any opinions valid. No, it means that when you run a thousand studies some are not gonna be statistically significant That’s just inherent to the variability. Maybe they didn’t have enough people. Maybe they didn’t follow them long enough There’s a thousand explanations The bottom line is we need to look at all the evidence to be able to see the trends not pluck out one observation and extrapolate makes sense next If we go by media headlines it does look like that sometimes but up That’s how they get their clicks if the headline was scientists agree broccoli is a really healthy food Nobody’s reading that it’s not surprising. So the news makers have to look for shock value cancer linked to Brussels sprouts Your coffee may be giving you Alzheimer’s or their absolute favorite new study shows everything you thought you knew about X is wrong That’s not science. That’s salesmanship the fleshy headline That’s what spreads like wildfire the correction the nuance the clarification nobody cares So the truth is nutrition experts are an agreement on 95 percent and nutrition advice Doesn’t change that much a little bit here and there as we learn more but not fundamentally The fundamentals have been essentially the same for years and actually a lot of it for decades Saturated fat Raises our cholesterol levels and our risk of heart disease that’s established and I’ve made videos covering that in detail now a few years ago A couple studies came out that claimed saturated fat made no difference Obviously the media jumped all over it and that created a lot of confusion Bottom line is saturated fat raises your risk of heart disease But it’s not the only food that does it so it depends what you replace it with If you lower your saturated fat and you eat more fruits and vegetables, yeah Your risk of heart disease is going to come down. But if you swap your saturated fat for Twinkies You’re not gonna see a benefit. They’re both bad. So any study that doesn’t make that distinction It just lumps everything together can be misleading when that distinction is made. The difference is clear So bottom line is we do want to go easy on the saturated fat, but we want to replace it with healthy food Not other bad stuff make sense next There’s nothing special about eggs, there’s nothing fundamentally different they’re an animal source food So they’re gonna be relatively high in cholesterol and saturated fat now. There’s nothing in eggs that we can’t get somewhere else So we definitely don’t need them. But that fact alone doesn’t necessarily tell us that they’re bad. So are they good or bad? Well, it depends what you compare them to it’s just like saturated fat They’re not the healthiest food out there by any stretch of the imagination. They’re not the best Breakfast option but they’re also not the worst. So if we’re talking boat meal and fruit, yeah, that’s gonna be more health promoting but if we’re talking sausage and bacon You’re probably better off eating your eggs To be honest the amount the frequency also plays an important role if you eat eggs once or twice a month That’s not gonna be a big deal physiologically because your body has time to rectify the peak of cholesterol and whatever else goes up But if you eat eggs three times a day, that’s a whole different story. So everything in nutrition is relative It depends on your goals and your risk tolerance The short answer is yes studies have clearly shown that effect but the exact magnitude the exact size of the effect Varies from person to person just like anything else now There are some studies out there funded by the egg industry that have a lot of people confused one trick they use is they look at people who already have very High blood cholesterol levels from the get-go so adding one more extra egg on top It doesn’t make much of a difference this led to this general idea You see sometimes out there in the blogosphere that the cholesterol you eat has nothing to do with your blood cholesterol levels That’s smoke and mirrors eating cholesterol raises your blood cholesterol up to a high level where it starts to plateau It starts to level off like you don’t want to be in those ranges Anyway, by the way saturated fat does the exact same thing but even stronger than the dietary cronut cholesterol So the more saturated fat you eat the higher your blood cholesterol level up to that very high Range where it starts to level off So the truth is if you have a cholesterol issue then cutting back on the eggs and other animal foods that are rich in cholesterol and saturated fat helps The experts are in agreement that raising our HDL what people call our good cholesterol doesn’t really help doesn’t lower risk of heart disease I’ve made videos on this before going over the details So a food that raises both your bad cholesterol your LDL and your good cholesterol Your HDL is just bad news. So we want to go easy on those. I Used to have this exact same question and I actually ate meat most of my life into my 30s the truth is we don’t we can be very healthy without meat or even any animal product at the same time if I choose to eat some animal products, that doesn’t Automatically mean I’m unhealthy depends on a number of factors the type the amount the frequency my genetics other lifestyle factors Etc. Some people can get away with more than others that’s life. So it’s a choice Don’t let anybody tell you that you need to eat meat Otherwise you’ll wither away and you’ll crumble to dust and your limbs will fall off. There’s no science behind that There’s no nutrient in meat that we can find somewhere else. We’ll talk more about risks in a minute, but it is absolutely a choice Protein is everywhere every animal food has protein every plant has protein I’ve made several videos covering protein requirements and amino acids and all this stuff in detail. So unless you’re in a very specific Situation like very old person frail with impaired appetite or if you’re starving. You’re just not getting enough calories Unless you’re in a very specific class like that You’re getting more protein than you need Whether you choose to eat animal products or not the vast majority of people in our society get more protein than they need It’s just not a concern. It’s ironic that we’re all running around yanking your hair out worrying about protein Am I getting enough protein? Where do you get your protein? Truth is it’s one of the nutrients you need to worry the least about as long as you eat enough calories You’re getting enough protein. It’s that simple same goes for amino acids, by the way You don’t need to worry about combining any special foods you can get all the amino acids you need from plants or from animals your call if you choose to avoid animal products just make Sure, you’re eating a variety of plants as unprocessed as possible Ideally whole plants from all the groups Legumes whole grains nuts and seeds fruits and vegetables and you’re gonna get all the protein you need and all the amino acids you need No need to worry Same with calcium you can get it from animal products like dairy or you can get it from plants your coal In fact, some of the richest sources of calcium are plants things like kale collard greens They have more calcium than milk, and it’s actually more bioavailable more absorbable So if you eat dairy that’s gonna give you plenty of calcium If you’re somebody who’s avoiding animal foods just make sure you’re eating a variety of plants ideally Unprocessed whole plants and have some leafy greens in there things like kale collard greens. You’re gonna get all the calcium you need Exact same thing with iron surprise-surprise. You can get it from animals or plants plenty of iron in both Now there are some things we need to be aware of on each side people who eat animal products They should be aware of heme iron about 40% of the iron in red meat for example is heme iron Heme iron is a pro-oxidant that’s been linked to a number of diseases like heart disease diabetes and some types of cancer So just be aware of that and don’t lean too Hard on the heme iron rich foods on the other hand If you don’t eat animal products, you need to be aware of absorption Especially if you’re a woman women need more iron than men Iren is in all types of plants legumes grains Greens seeds chia seeds and sesame seeds a baton Try to have some source of vitamin C with your meals like fruits or vegetables It increases absorption of non heme iron and avoid tea and coffee during meals also onion and garlic Help with absorption of non heme iron as well now if you’re a vegetarian you should be aware that eggs and dairy are not good sources of iron so you’re actually going to be Getting most of your iron from the plant foods So bottom line, you can get plenty of iron from animal foods or plant foods your call Just be aware on the caveats on each side and play with that. All right next They can be extremely healthy lifestyles We all understand that just because somebody is a vegetarian or vegan doesn’t automatically mean they’re healthy It also doesn’t automatically mean they’re deficient in any nutrient either those are misconceptions As long as you’re eating a variety of unprocessed plants of all groups You’re going easy on the vegan junk food and all that processed stuff and you’re covering some basics like b12. Yes There can be an extremely healthy lifestyle No you’re not going to be deficient in any nutrients and You may be at lower risk for some common diseases like heart disease diabetes and Alzheimer’s for example If you don’t eat animal products you need to be aware of b12 Even if you eat animal products, you should still be aware of it B12 deficiency is surprisingly common even among people who eat animal products, especially above a certain age there’s three basic sources of b12 animal foods fortified foods and Supplements and they’re all equally effective. They all get you more b12 than you need. It’s a personal choice I Know if you’re watching the headlines it can seem sometimes like scientists hate meat or they have something personal against it It’s nothing personal truth is the majority of scientists eat meat. It’s not like they’re sitting there plotting ways to trash animal products It’s just that red flags. Keep coming up over and over cholesterol saturated fat heme iron We’ve talked about those more recently something called TMAO and there’s many others So the science just keeps revealing new risks associated with consumption of animal foods now It’s impossible to tell somebody Specific you can eat these many steaks in these many eggs before it’s a problem And before that you’re totally safe science doesn’t give us that info because there’s a fair amount of variability But what seems consistent is that as the amount and frequency of consumption of animal products Rises the risk of disease Also Rises, so that’s why nutrition scientists are generally in agreement in recommending whole plants Now some people will go all the way and be 100% plant-based the plant exclusive Others will have a lot of unprocessed plants and will have some animal products here and there that’s your call What’s important is that you try to get the bulk of your nutrients and the bulk of your? calories from whole plants So that podcast I recently did covered this topic as well we talked about this for like 20 or 30 minutes Bottom line is the associations are concerned because they consistently point in the same direction But the main problem is that all types of science all types of experiment both Association type and intervention type point in the same general direction So the general picture is pretty clear Which is why the recommendations are so consistent To favor fruits and vegetables and legumes and whole grains and go easy on the saturated fat and the cholesterol and the ultra processed foods I Hear this one all the time, so I actually made a bunch of videos covering this in detail now the good news is it’s exactly what we’ve been talking about go easy on the saturated fat and the cholesterol and Some of the heavily processed foods and your cholesterol will come down. That’s it in a nutshell basically There are a couple more tricks and nuances and you can check out the videos if you want more detail Alright, hope that helps let me know if you have other questions that I didn’t get to write them down below and maybe I’ll do Another one of these in the future. That’s it for today. I’ll see you on the next one

47 thoughts on “Professional scientist answers nutrition questions”

  1. Another great video! I love the "just the current facts" approach and non-preaching tone.

    Could you make a video on choline? What is it? How much do we need? Are there blood tests to check for deficiencies? Do WFPB eaters need to worry about getting enough? If you decide to supplement what is the best form to look for in a supplement? Thanks!

  2. Awesome video! I was wondering if there is any evidence of any possitive or negative effects of plant-based diets (or any other diets for that matter) on Relapsing-Remitting MS patients?

  3. Great video. I am a dietitian and I struggle with my patients every day due to the wrong info on social media. Please can you make a video about coconut products (butter,milk, oil etc) and health

  4. Just subscribed after your even handed review of The Gamechangers. It’s so hard to get information to resonate when people want a cartoon world where everything is either/or. It’s not a binary world. However, personally, the safest bet is always where the preponderance of evidence is pointing.

  5. Every type of B12 is effective. But what about the possible link between B12 pills and cancer.
    If this is true, maybe we need to get the B12 from other animals after all.
    (maybe this "story" that we satisfied in the past our B12 needs with stream water and dirt is not true or really plausible!)

  6. Thank you so much for this. I just subscribed to your channel and I really really respect your thorough and straight to the point approach. Finally something I can rely on.

  7. Sorry, but not all people experience elevated cholesterol as a result of consuming saturated fat. It depends on the variant of the APO B gene that a person has, among other factors.

  8. Saturated fat doses not cause heart disease particle size of ldl dose you are so far behind in your understanding sugar and seed oils affect ldl to small size. No western world illness pre sugar and seed oils high meat high fat hell native Americans Indians ate pemmican free of illness

  9. Amazing videos as always, thank you for the informations.
    I have a question though what about fish red meat keeps coming up but not a lot of talk about fish is it bad too.

  10. eggs are not that high in SFA they are about 2/3 UFA AND ONLY 1/3 SFA, one large egg has only 1.6 grams of SFA, one can easily eat a couple eggs daily while still staying under the 10% calories of SFA recommended by the AHA, which for most people comes to about 20-25 grams of SFA

  11. Sorry, oatmeal and fruit "more health promoting" than eggs ?
    I don't think so.

    Perhaps Organic steel cut oats fermented to make them more digestible, along with mixed berries and chia seeds is getting closer, but let's face it, most people just buy oats thinking they are healthy.
    Aren't they one of the most heavily sprayed grains (not to mention the anti nutrients) ?

    I put it to you that a breakfast of 3 Pasture Raised eggs, along with half a large avocado, some sautéed mushrooms, and perhaps a little home made Sauerkraut on the side is far more health promoting !

  12. Absolutely fantastic videos, thank you very much! What is your recommendation for B12 supplementation? Which type, daily dosage? Do you take any other supplements? Thanx!

  13. One of the best guides I've seen online. I'm a big fan of Dr. Gregor – but his info can be very academic and hard for some people to grasp. That's what I really liked of this video – concise and easily understandable . I'll be sure to share it with my friends that may have a harder time to figure nutrition out.

  14. I think next time I get a question about being vegan I'm gonna use your videos cause you make the most fair and unbiased content about being vegan. And you explain your points with such detail and nuance it's great. I'm gonna watch much more of your videos!

  15. great vid. you speak in a way that is disarming and given the controversies with recent diet fads this is a breath of fresh air. i hope everyone hits the Like button

  16. This video perfectly exemplifies why nobody in their right mind should listen to an 'expert' when it comes to nutrition.

  17. hmmm, theres controversy on your statements…
    you get more nutrition from an egg and an egg size piece of meat than a big bowl of any kind of vegetables, and they are way more bioavailable…
    all grains work as drugs on human body, no safe amout for consumption.

  18. Love your vids doc. You cut the shit and tell it how it is, which is so rare these days. I thank you for your unbiased info. Have just gone vegetarian after seeing game changers. I went and got a heap of tests done then I'll go back in 6 months get them done again and compare. It's hard to know who to believe so thought stuff it, I'll experiment on myself 👍 keep up the good work

  19. Hey there, I believe you‘d be a great fit to collab with someone like GojiMan at some point in the future!😄👍 Have you considered talking about what to do when those basic principle on healthy eating don‘t work in practice (like Food intolerances, etc.)??
    Thank you!

  20. Cigarette companies did their own studies, even use doctors to promote smoking. Why should we trust doctors when doctors can be brought?

  21. have watched a few videos now and i think you have the most unbiased view of nutrition. not a religious vegan or a pro meatard. wfpb seams to be the way to go.

  22. Coconut oil is extremely high in saturated fat and yet a few years ago Dr Michael Mosley, the BBC & Cambridge University fed a small group of people 50g x 30 days and LDL cholesterol was reduced by an average of 15%.
    What do you make of this?

  23. Have you done a vlog on EPA/ DHA? There is so much controversy at the moment. By the wsy, loved the simplicity of your delivery 😊

  24. This guy don't know what he is talking about. Don't trust him! There is a lot of falsified reseach out there that he refere to as science. It was, but are no longer.

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