Two of my favorite Doctors on the web are Dr Brad Stanfield and Dr Carvalho, they both take a “just the facts mam” approach and don’t get swept into the hype of the day.
@polmestra
2 жыл бұрын
This is the best nutrition channel. Thank you for helping us understand the nuances of scientific research. Hey Gil, have you thought about doing a portuguese version of this? Wow, it is very hard to find good quality infirmation in portugese. I would love to share these vídeos with my family. Maybe portuguese subtitles?
@PlantChompers
2 жыл бұрын
What an awesome summary of the study. 🙏
@kathleenkulp240
2 жыл бұрын
As always, awesome content, delivered in a clear, concise, and thoughtful manner. Gil, thank you for the hours of work you put in to deliver this most valuable and actually usable information!!
@NutritionMadeSimple
2 жыл бұрын
My pleasure!
@robertgarland5012
2 жыл бұрын
Dietetic student just finishing my finals and I've binged many videos on your channel - super informative and well presented. Thank you!
@Major.Tom.1973
10 ай бұрын
Your explanations of (08:22) "because of" vs. "despite", (09:57) funding, and (11:50) control vs. relevance are absolutely brilliant !! 👏👏👏
@vanessac1965
2 жыл бұрын
As a Mediterranean I can say it's not just about what we eat but when. Dinner is not our biggest meal, nor breakfast. It's lunch, and then maybe a nap. We also often start work later in the day.
@alegria1813
2 жыл бұрын
Later in the day or earlier in the evening, the middle of the day is too hot 🥵
@irfanm5892
2 жыл бұрын
Same in indian culture, we eat lunch like a king and dinner like a beggar
@williambranham6249
2 жыл бұрын
As many Americans are crushed by debt and many by the need for status, there is little time for a proper breakfast so we grab a bagel. We work through lunch with a deli sandwich. Some of us work late so we enjoy a late dinner with alcohol and do it all over again.
@the_specialista6319
Жыл бұрын
The Mediterranean is huge, there's South Europe Mediterranean and North Africa Mediterranean, each country has their own Mediterranean diet
@alex_maveric
Жыл бұрын
D’accordissimo
@Cholaspen
2 жыл бұрын
Great work as always. Curious to see if you’re going to get into the microbiome much since it is so heavily influenced from diet and kind of a sub factor to your normal work.
@Maneh7
2 жыл бұрын
Hi Gil, can you please make a video about OXALATES? I read that they are neutotoxin predominantly found in plants and can cause kidney problems. How to avoid this in plant-dominated diet?
@EljinRIP
2 жыл бұрын
That was a fantastic breakdown. I have learned so much from your videos about nutrition. I really appreciate your balanced approach to these topics without being dogmatic about anything.
@garygiovino3776
2 жыл бұрын
Great review. Thank Gil. One thought is that all three trials (Lyon, PREDIMED, and CORDIOPREV) were conducted in the Mediterranean region. I wonder if culturally-relevant factors might have advantaged the people in the Mediterranean arms of these studies. Perhaps via psychological and or behavioral mechanisms (perhaps more faith in and more familiarity with the MED protocols). And whether that could have contributed to outcome differences. Just playing with thoughts about possible biases. Feedback?
@carolamendoladanca
2 жыл бұрын
After studying the Mediterranean diet in the Mediterranean (Italy - mostly in the south) I am absolultely convinced that lifestyle makes a difference. But, that doesn't mean we can't take the components of the Med diet and translate it to our lives. I'm so passionate about this. It's become the core of my practice.
@AndyMorrisArt
2 жыл бұрын
I'm suspecting that the higher Vitamin E content of high quality EVO is at least in part responsible for superior cardiovascular health. Some Olives are 2-4 times as rich in this vital nutrient.
@masher1042
2 жыл бұрын
Per the S4 table in the PlosMedicine study, the "Low fat" group is taking more red/processed meat, dairy products, pastries/ commercial bakery, refined grains and less vegetables than the Mediterranean group at 1 year. If so, not surprised that the outcome is not as good as the Mediterranean one.
@NutritionMadeSimple
2 жыл бұрын
right. the intakes varied over the course of the followup. at 5years they were different from 1year, and at 7y they were different again. in general the diets seemed to converge to their goals over the course of the study. it's certainly possible that the bigger differences seen early on played a role. this is yet another reason to be careful about over interpreting trials like these. always very tricky to pin the effects on a single food when several change... :(
@nickbuis3307
2 жыл бұрын
This makes me happy, I try to stick to a moderate protein, high quality fat diet. Olive oil is a must for me but above all I try to avoid processed crap. My life is better for it.
@samuelbass4117
2 жыл бұрын
Fascinated by the clarity that Gil shows while he breaks down the complexity in diets and diet studies. Great point about the tradeoff of control and relevance in the latter. Useful tips on using olive oil or nuts while not overstating that alone they are not a panacea, but rather an integral part of eating a diet less in processed foods.
@lizk2378
2 жыл бұрын
Lol, I thought genetics loves its weird acronyms, but nutrition science may have us beat with these trials. We just add "seq" to every new technique. Personally, I eat a Mediterranean diet with moderate fat (nuts and olive oil), but had to up the legumes because of food inflation (beans are cheaper than salmon). I find it easier to follow than other diets, but that's me. The biological relevance vs. control argument was one of my lectures in my genetics class, great explanation!
@01jausten
2 жыл бұрын
So, this is only relevant to men. Again women are just treated as man’s sidekick. This makes me furious. A good trial would look at as many women as men - including before and after menopause. You must also learn to say constantly that this is relevant to men, not women.
@petervafeades4095
2 жыл бұрын
Salmon is not a mediterranean, sardines and anchovies are mediterranean and also loaded with EPA & DHA. Not that you are not eating the mediterranean diet when salmon is your choice for fish, just that the graphic with salmon seemed odd.
@NikerW
2 жыл бұрын
This is by far the best nutrition channel on KZitem. No bias, just straight up facts. Keep it up Gil, I will continue watching for sure!
@thebobthebobanite6287
2 жыл бұрын
Anything above 15-20% fat intake is not going to get results. But that may be hard. Replacing unhealthy fats with healthy ones seems to gain the benefits without the difficulty. This seems to be the most logical conclusion to this study as the low fat group couldn’t even hit below an insanely high target of 1/3 of their calories from fat. Low fat is definitely a misnaming of that group.
@EdgeMasterPro
2 жыл бұрын
Totally agree. If you took away the randomisation and just took the self reports of what people ate and ran a factor analysis on it I don’t think a couple percent or oil quality is going to load in the top three.
@greenecv
2 жыл бұрын
Exactly
@karlwheatley1244
2 жыл бұрын
The whole study of fat intake is contaminated with studies claiming 25-30% calories from fat (38% in PREDIMED) is "low-fat."
@PhilippeOrlando
2 жыл бұрын
So it's nice to know that the reported endothelial function that olive oil could have is not set in stone and that a small, reasonable amount of oil is actually fine. Thanks for this video.
@robertusga
2 жыл бұрын
Note: the reported impaired endothelial function also said "no impairment seen when taken with vitamin C". Take it with a salad. Also, we see same impairment with exercise, sex and sleep. Long term we consistently see excellent health outcomes with all of the above.
@peterscott2662
2 жыл бұрын
Not only did the Mediterranean group eat more fruits and veggies, but the "low fat" group ate more carbs, but not the recommended healthy carbs, so what were those extra carbs from? Refined processed foods seem likely, and they also had a bit more protein which can be problematic as well. I'd like to actually see a WFPB group actually eating low fat.
@NutritionMadeSimple
2 жыл бұрын
possible. they had 3 categories for carbs in the intake data (total cereals, whole cereals and "bakery and sweets"). whole cereals were increased on both diets compared to baseline (no significant difference between them). total cereals were decreased in both (also no diff btw them). bakery and sweets were also reduced in both by the end of the follow-up with, no diff btw, but it seems the mediterranean group may have reduced them faster (from the start), the "low fat" group only later. this is all gleaned from the intake data tables. basically I´m cautious about pinning the effects on a single food since they changed whole dietary patterns, and also we should avoid blanket conclusions from a trial like this like "oh so low fat is bad". hope that came through in the video...
@erastvandoren
2 жыл бұрын
You can. Ornish, Esselstyn, Barnard.
@Hanover-ek4jy
2 жыл бұрын
@@erastvandoren that means a life eating tree bark!
@dvdmon
2 жыл бұрын
@@erastvandoren Esselystn is not controlled, Ornish didn't just change diet, but also had numerous other lifestyle modifications. Barnard's studies have not concentrated on those who already have disease, but the ones I'm familiar with are not well designed, they also aren't nearly as long-term as this one, let alone Esselstyn's or Ornishes - they tend to be months vs. years.
@erastvandoren
2 жыл бұрын
@@Hanover-ek4jy Seriously? Well, I'm eating delicious strawberries right now...
@ad33861
2 жыл бұрын
Interesting video! I'd love to see a similar study with a low fat program like Mastering Diabetes. I believe they promote less than 15% of calories from fat and exclude all animal products. I have very little knowledge on the topic but I think the premise is that fat clogs up the insulin receptors leading to excess blood sugar and inflammation. I'd love to see you cover this angle in a video.
@Krunch2020
2 жыл бұрын
Apparently you didn’t watch the entire video
@ad33861
2 жыл бұрын
@@Krunch2020 point to the place in the video where he covers this specifically
@hugomarquez3189
2 жыл бұрын
I had the same observation, because I am very acquainted with the High Carb Low Fat whole food plant based camp, I know that they’d never in a million years consider that group of the study a low fat group. I think Gil needs to change the title of the video. As far as I can tell they compared two Mediterranean diets, one with a little less fat.
@waynegolding14
2 жыл бұрын
Awesome video as always Gil. I use to be so focused on the "Mediterranean Diet vs Low fat" or the "we're all confused about red meat" part of the videos but now I look forward to the hidden nuggets to do with how science works and how to think scientifically. The one in this video being about control and relevance. So cool and so simple to understand.
@jesse1018
2 жыл бұрын
One of the considerations in U.S. News "Best Diets 2022" was the ease of following the diet. I've heard it said "the best diet is the one you can stick with". The fact that the Mediterranean Diet group was able to meet their macro goals, while the Low Fat group was not, is an interesting observation.
@dvdmon
2 жыл бұрын
Yep. This is one of my main complaints with Esselstyn/Ornish. They claim that they have miraculous results, but if only 2% of people can stick with them for more than a few months, then their results only only true for 2% of the population. Even so, they haven't shown good evidence that their results are better than the Mediterranean diet. They probably aren't worse, and might even be 5 or 10% better, but unless it's 50-100% better, than it's probably not worth it for most people outside of those who are very sick and need to do something drastic (and may thus have the motivation to do something drastic)
@ongengwai
2 жыл бұрын
@@dvdmon Easy. I aim for ~15% fat and probably end up with 20~25% fat - still reap the benefits of lower fat diet.
@dvdmon
2 жыл бұрын
@@ongengwai I probably get 15-20%. The main benefit I see for lower fat is that it's easier (for me anyway) to maintain a healthy weight because dietary fat is so concentrated in calories...
@ongengwai
2 жыл бұрын
@@dvdmon agreed
@karlwheatley1244
2 жыл бұрын
@@dvdmon "They claim that they have miraculous results, but if only 2% of people can stick with them for more than a few months, then their results only only true for 2% of the population." Esselstyn got people to stick with his diet for 12 years with regular coaching and about 80% stuck with the diet for 3 years with just one initial session in his 2014 study.
@bradhobbs_
2 жыл бұрын
Would love to see a study comparing a Mediterranean diet but with canola oil vs olive oil. On the surface, canola has half the saturated fat, double the omega6, and 10x the omega3 content of olive oil, so it would be interesting to see if outcomes are significantly different.
@NutritionMadeSimple
2 жыл бұрын
the Lyon trial used canola + olive oil and got great results (although always tricky to directly compare, and their control diet was less "clean"...)
@Julottt
2 жыл бұрын
@@williammorgan7769 why? it is higher in omega 3.
@jeffreywp
2 жыл бұрын
@@williammorgan7769 yeah, I hear people spout that but where is the evidence?
@williammorgan7769
2 жыл бұрын
@@Julottt an entire bottle contains less than one serving of fish.
@CharGC123
Жыл бұрын
This study seems kind of weak to me, there just was not enough of a difference. A healthier diet is always the goal, but it's so relative, especially if you already have health issues. Per my doctor, I followed a low carb diet for years for diabetes and other chronic health issues, which helped control my numbers... but I was still diabetic and taking meds. I decided to try the Mediterranean diet, which was about the same, and then later switched to testing a whole food plant based diet. Though I actually felt better within days, it took eliminating ALL oil, including the EVOO, to see optimum change, and getting my fats from whole food sources like nuts, flax, etc.. It took getting my total fats to around 10-12% to actually reverse long standing diabetes in 2 weeks, even before losing appreciable weight, and eating more complex carbs than I ever had! (nutritionfacts.org/2016/11/17/fat-is-the-cause-of-type-2-diabetes/)
@advertiserfriendlyusername5362
2 жыл бұрын
Me, @ Thanksgiving table: "Did you know that in the Lyon Diet Heart study..." My family: "Why can't you be normal and just tell racist or misogynistic jokes!?"
@pedromiranda1000
2 жыл бұрын
I don't totally agree that it does not invalidate the study because we have different ways to present data. For example, the Animal Farming industry in NZ states that they are one of the most carbon efficient in the world. Yes, if compared to other animal farming industries in the world, for example in certain parts of Africa. However when we compare animal farming industry products to the alternatives we see that for example cow milk produces 3x more greenhouse gas emitions, uses 9x more land, 5x~6x more water than the most efficient alternative (soy milk). You see, it's also the way the data is presented. Love your videos btw! Abraço de Portugal!
@bug092007
2 жыл бұрын
I just wanted to say that I have been looking for information that your channel provides. I am tired of being confused on what foods to eat. I found your channel today and look forward to binging the content. Thank you for being unbiased and providing the research .
@TheDigitalApricot
2 жыл бұрын
you are a star, this is really great.
@impressions9558
2 жыл бұрын
Currently in Spain: I'm living on a vegan Mediterranean diet !
@carpenanne
2 жыл бұрын
I got such a shock to see my LDL in particular skyrocket to 7.11 after 2 years on keto. My HDL, 2.91 and triglycerides .92. Only found out after having blood work done two weeks ago. So clearly this is evidence for me that eating saturated fat has been the culprit for the LDL raise in my case. Im 59 year old woman and family doctor wants me to go on statins immediately. Ive now cut ALL animal products, feel fine, in fact I feel alert and somehow have more energy (could be my imagination) How long does it take for bloodwork to change? I want to avoid statins if I can. Thanks for the educational videos, really appreciate the clear content.
@NutritionMadeSimple
2 жыл бұрын
it can change in as little as a few days but certainly over weeks or a couple months you should see a difference
@carpenanne
2 жыл бұрын
@@NutritionMadeSimple so Im vegan now and low carb…keto vegan. Im going to get my bloodwork done again end of August and really hoping to see good cholesterol numbers. Its my little experiment on myself!
@gitbox
2 жыл бұрын
@@carpenanne very interested to hear about your results! Hope it works for you
@carpenanne
2 жыл бұрын
@@NutritionMadeSimple So followed a whole foods vegan/Mediterranean diet for 3 months. No dairy or saturated animal fats. My LDL reduced from 7.11 to 3.17, HDL rose from 2.91 to 3.03. Non HDL 3.50. Dr still wants me on a statin as she believes these numbers are still too high…I think Ill keep vegan and see if I can improve things…not sure what else I can do . Anyway I think it was an overall good result, oh and no weight gain.
@NutritionMadeSimple
2 жыл бұрын
@@carpenanne wow that's a huge drop. great job!
@jamesbrown8766
2 жыл бұрын
This is so encouraging! I started following a no oil, low fat, whole-food plant based diet 4 years ago when I had an angioplasty to repair a 90 percent blockage in one of my coronary arteries. I also have genetically high cholesterol. Almost everyone talks about what to eat to avoid heart disease, but this is the first thing I’ve seen addressing those already affected with CVD. Occasionally, I have cheated and have had a little olive oil. It’s great to know that it’s OK as long as I don’t go overboard. Thank you for bringing objective analyses of these studies and topics. Your KZitem channel has become my “go to” place for learning about nutrition because you are not pushing an agenda, and you encourage everyone to verify everything, including your own videos.
@BigBoomOfDoom2
2 жыл бұрын
Do you know of any cooking books etc that are good for recipes on your diet?
@williambranham6249
2 жыл бұрын
@@BigBoomOfDoom2 Dr. Esselstyne(sp?), Dr. Greger, and Forks Over Knives.
@TonyDiCroce
Жыл бұрын
I bet the olive oil makes it easier to stick to the rest of the diet.
@katiesoussi22
Жыл бұрын
@@TonyDiCroce I was thinking the same thing.
@1996sarvesh
8 ай бұрын
Bro is cheating on olive oil lmao
@Julottt
2 жыл бұрын
Low fat is below 10-20% of calories from fat in my book. Okinawa traditionnal diet contains less than 10% of calories from fat.
@karlwheatley1244
2 жыл бұрын
Right. This study was a set-up to deceive people about what is really healthiest (and sell olive oil)
@cutabove9046
2 жыл бұрын
Low fat? It would be the same as if you studied people who smoked 100 cigarettes' a day versus 90 cigarettes per day. This is just another study that wasted lots of money and people's time.
@wavy6470
2 жыл бұрын
You equate unsaturated fat and cigarettes? That sounds crazy, what are your sources?
@NutritionMadeSimple
2 жыл бұрын
I think the issue is the naming. calling diets "low fat" or "low carb" instantly ruffles feathers because what's low for some is high for others we tried to defuse this in the video but may have to emphasize it even more in the future...
@garygiovino3776
2 жыл бұрын
Some would say that the comparison group was “underdosed.” I might agree in that it didn’t seem nutritious enough. PREDIMED and CORDIOPREV seem to set up less than optimal comparison groups.
@michelangelobuonarroti916
2 жыл бұрын
Evidently, you didn't watch the video.
@thedoctoredchef9985
2 жыл бұрын
Love the Mediterranean diet! Cooking a Mediterranean meal series on my new KZitem channel in a few weeks! Thank you for getting The word out!
@nicholasallen5030
2 жыл бұрын
Funding doesn't make a study bad as you say. But I expect it has a big influence on publication bias. So studies that don't show the desired outcome are more likely to be ignored. Would love to hear your thoughts on publication bias.
@lapuchca
2 жыл бұрын
Thank you for the video
@delwoodkelp8590
2 жыл бұрын
Of some interest the Mediterranean Diet ended up with about 50 g of "extra virgin olive oil" daily.. and wine WAS allowed. While the "low-fat" diet intervention recommended 20 to 30 g of "sunflower or regular olive oil". Wine was NOT allowed. Would have been interesting if the "low fat" group was allowed their 25 g of oil only as "extra virgin olive oil".. Might make it possible to ascertain if "extra virgin olive oil" had some magical properties and if lesser amounts would have given the same benefit as found in the Mediterranean Diet group's larger portions.
@tofu-munchingCoalition.ofChaos
2 жыл бұрын
I'm a bit confused what "Lo Fat" actually ate more. They ate less from everything healthy (nuts ... , whole grains, legumes, vegetables) it seems. I guess one outcome is, that vegetables, ... taste better with fat :).
@NutritionMadeSimple
2 жыл бұрын
they seem to have eaten a bit more dairy for example. but yeah I agree it's surprising that there wasn't a bigger difference in specific foods given the macros
@OatmealTheCrazy
2 жыл бұрын
@@NutritionMadeSimple So....replacing healthy fat with saturated fat on average?
@NutritionMadeSimple
2 жыл бұрын
it was mostly low fat dairy and the SFA intake was pretty low,
@tofu-munchingCoalition.ofChaos
2 жыл бұрын
@@NutritionMadeSimple I often try to think in terms of replacement. And it was good that you focused on what the macros actually meant. I would have totally guessed wrong. The "Lo Fat" ate less vegetables, not more legumes and whole grains, less nuts and olive oil and on the other hand increased low fat dairy and other things (I'll look in the study on the weekend probably to understand what exactly that is). Now it seems they just replaced health promoting food with "cleaner" versions of not health promoting food. Now the direction of the outcome is not that surprising. And the inflammation is then not surprising, too. I would have guessed that from my limited understanding. That way it's less applicable to my eating habits than I initially thought. I would definitely increase the intake of vegetables, legumes and whole grains (just because it's the food I eat anyway) if I would decide to eat less fat.
@tofu-munchingCoalition.ofChaos
2 жыл бұрын
@@OatmealTheCrazy But then we would think the mechanism is through ApoB/LDL. But it's through inflammation. It would definitely be interesting to understand what the difference is (guess: health promoting in "Mediterranean" vs. only cleaner food on "lo fat" - would be consistent with the inflammation problem). But we would have to look at the study. I'll try to find time on the weekend to read it carefully.
@waynemcauliffe2362
2 жыл бұрын
Love you work mate. You explain things so well and with humour unlike some buggers on here. I`ll keep watching from Australia cheers.
@Noobsaucer
2 жыл бұрын
Wow, an actuality thorough, balanced and comprehensive overview of dietary science on KZitem. I've never clicked subscribe faster in my entire life.
@carolamendoladanca
2 жыл бұрын
Thank you Gil for another great message. You are the voice of reason on a topic that is often very confusing for several reasons. After studying the Mediterranean diet (in the Mediterranean) for several years now I've come to appreciate the lifestyle as another factor for its success. To use part of your closing comments we can take the core of the Mediterranean lifestyle and adapt it to wherever we live.
@carolamendoladanca
2 жыл бұрын
@@nickarrizza Hi Nick, I appreciate your message. I'm very familiar with Dr. Esselstyn's diet and research of 30 years ago. I credit Dr. Esselstyn with the work he did 30 years ago but from my own work with populations that live long lives without chronic illnesses (including heart disease) who consume olive oil I've had to re-evaluate my thoughts. To keep this brief I would like to just point out that high quality, high polyphenol olive oil has shown in many good, reliable studies to actually be beneficial for health. I appreciate all the messages from the famous doctors about olive oil but it's difficult to argue with the longest living populations that have consumed olive oil for centuries. The olive oil they are consuming is very different from what's in our grocery stores. There is also so much more to the story but I will stop here.
@carolamendoladanca
2 жыл бұрын
@@nickarrizza Hello again Nick...funding of studies can be an issue but 100s of studies on olive oil are not funded by the olive businesses. Yes olive oil is 100% fat but 86% of that fat is plant based unsaturated fat which has been eaten on this planet by humans since 8000 BC which is well before the epidemic of heart disease that exists today. I wasn't going to mention this but Dr. Esselstyn was part of a study citing the benefits of olive oil. You might want to look it up.
@karlwheatley1244
2 жыл бұрын
@@carolamendoladanca "Dr. Esselstyn was part of a study citing the benefits of olive oil." That;'s surprising given that his mantra is "No Oil!" Source?
@karlwheatley1244
2 жыл бұрын
@@carolamendoladanca "100s of studies on olive oil are not funded by the olive businesses." That's true, but I've waded through the meta-analyses and haven't found any studies that showing eating olive oil or EVOO is better for you than no oil at all. In the PREDIMED study, the thickest plaques got thicker on the Mediterranean diet liberally supplemented with EVOO. Had they not stopped the study when they did, that trend would have likely reached significance in 3-6 months (making me think that;'s why they stopped the study when they did). EVOO may be slightly beneficial, neutral, or slightly harmful--I see no way of deciding that issue based on the research I have seen. And as a nutritionist, you know that lumping a processed unsaturated fat is different from an unprocessed one. The human body evolved to eat whole foods.
@carolamendoladanca
2 жыл бұрын
@@karlwheatley1244 Hello Karl, I have the study you asked about and will send it to you when I'm back in my office. I'd like to ask if you ever eat tofu? It's plant based but also a processed food that's as processed as the crushing of olives.
@acke26
2 жыл бұрын
First! Thanks for the, as usual informative and inspirational video.
@jaym9846
9 ай бұрын
7:53 Although both diets resulted in similar Weight, Cholesterol, ApoBs, BG, & TGs, the OO diet (with the higher fat %) resulted in lower C-Reactive Protein and CVD in the long run.
@arvidlystnur4827
2 жыл бұрын
Perhaps the low-fat group should have been eating flax to balance out the omega3/6. Also vegans would state high fat or low-fat dairy still has a poor ratio of saturated to unsaturated fat, high cholesterol and IGF-1. The study may prove dairy is a contributing factor to CVD.
@anabolicamaranth7140
2 жыл бұрын
Neither of these diets would come even remotely close to Caldwell Esselstyn’s plant based, oil free diet.
@arvidlystnur4827
2 жыл бұрын
@@anabolicamaranth7140 , This is true.
@bapaknyabudi1594
2 жыл бұрын
thanks for videos sir, i learned so much from you🙏
@antiquelady60
2 жыл бұрын
I'm just a Jo-Blow who enjoys reading about nutrition. I'm trying to eat more vegetables. I find that easier to accomplish with the addition of fat like olive oil. The results of this study lead me to believe that I'm better off eating a big salad with dressing than omitting the salad to avoid the fat in the dressing. I haven't seen anything that causes me to think that just adding olive oil without any other changes is beneficial, but the next study could change my mind. We'll see!
@greengraybear7925
Жыл бұрын
I like the channel, but here I get the feeling that confirmation bias nudges the "Don't be afraid of fat" conclusion. At baseline, the "low fat" group was more heavily medicated, with higher CRP, thus likely sicker. And yes, that "low fat" group is anything but low fat, and since they ate less vegetables, less grains and legumes and less fruit than the high fat group, it's likely that ate more dairy, and/or more meat. Replacing milk, cheese and meat with nuts and olive oil is probably healthier, yes, but not necessarily healthy. Lumping nuts with olive oil is also muddying the issue. Overall, not a great study to base your "Don't be afraid of fat" claim.
@VictorKMayfield
Жыл бұрын
What bothers me is that the entire study hinges on people being honest about how they actually ate for 7 years.
@NutritionMadeSimple
Жыл бұрын
excellent realization that the vast majority of randomized trials are subject to this same caveat of observational studies (esp. the longest ones)
@AndrewPawley11
2 жыл бұрын
Another excellent video. If you enjoyed this information, consider looking at the Nutrition Facts channel run by Dr Michael Greger, MD and former lecturer at Cornell, which contains a host of reviews of other relevant studies.
@m_m991
Жыл бұрын
Dr greger is a Liar
@DegenDavid
2 жыл бұрын
I wish I could embrace puns with your level of confidence. Thanks delivering awesome, concise, unbiased content as always :)
@wednesdayschild3627
7 ай бұрын
My mom was a Mediterranean. They eat meat, processed meat. It is not low fat. They eat, fruit, vegetables. They cook fresh real food.
@nicolourenco9926
2 жыл бұрын
Thank you very much ! Greats from Berlin
@markveen1373
2 жыл бұрын
Meanwhile, living in a Northern european country. My ancestors lived on potatoes, meat, milk, grains and cheese. My grandfather probably ate a few apples and some kale every month. That's about it for fruits and vegetables. Never had 1 olive or any mediterranean food his whole live. He lived to 96 years old, never visited a doctor. Was still mobile on his last day and passed away in his sleep. Would his health or lifespan be better on a different diet? I seriously doubt it. Before you think this is a extreme example. Pretty much everyone here lived that way a century ago happy and healthy. People have all these ideas that certain foods have super powers. But the main problem in my opinion is people just eat way to many calories and are not physical active enough. My grandfather and many people in his time here were farmers, that worked all day long on the land. Very physical active and only ate a little when they're hungry. Just being lean all his life. He also mostly ate from his land and garden. I'm not saying the mediterranean diet is bad, but there are probably much more important factors for health then food.
@Bankai90
2 жыл бұрын
yea I guess tho just eating nothing processed is the major factor + eating not crazy much. I live in the polish countryside rn and those guys eventho they drink every 2nd day to blackout and they eat very very heavy food. Sausages, pork in porkfat and butter and potatoes. They dont rly eat weird stuff. As with your grandpa. 1 apple maybe a day. like 3 meals over the day but they move all freaking day. They eat cuz they have to and use that as energy to get work done. It's different to our generation where u just eat out of boredome to fill yourself into such a state u pass out for several hours infront of the tv/pc. Meat is highly nutritious, so are potatoes. They just dont go into 5k kcal like some ppl now do with processed nutrientvoid fluffy garbage. WHen I look at the baskets of those old strong looking people it's always the same. Some bread, some butter, some meat with heavy fat, potatoes, some pickled cabbage, It's rarely fruits or veggies besides maybe tomatoes, onions and pickled cucumbers. I never see those old guys munching on bananas or sweet stuff. The sweetest things they put in their mouth is cinnamon vodka lol But they all move a lot, do physical stuff, and are in the sun for 12h a day everyday and they're likely all asleep by 21 or 22 at best, very ingrained circadian rythms.
@KanyewestFT1W
2 жыл бұрын
Do we know the absolute numbers for heart disease risk on these people though? A 40% decrease doesn't mean much when only 2-3% of the low fat eaters got cardiovascular disease.
@considerthis7712
2 жыл бұрын
Thanks, it raises many issues. 28% less CVD events for men is significant for Mediterranean. 40% for strict diet achievement. C- reactive protein lower in Mediterranean. I need to learn more about about. “Fat is not bad”, talked about ‘ good fat’. Ok for nuts , salmon. Is not Yogurt and cheese saturated fat in Mediterranean. You said @ 9:50 min , olive oil is with nuts unsaturated, I think olive oil is mono saturated. And ‘high quality fat’ meaning ?. Is mono and polyunsaturated fats (even if later, if seed oils is very refined).
@karunamayiholisticinc
2 жыл бұрын
Unsaturated or saturated does not matter to me. Because I know of people who cured liver cirrhosis that needed surgery with Ayurveda that uses plenty of Ghee as medicine which has saturated fat. Science has not discovered everything. If I would have trusted west for everything, I would have been carried away in all the new changes that are inconsistent in time. I trust the traditional wisdom. Why not modern scientists go and work with some ancient doctors who can teach them how to wisely use saturated fat. If you deep fry food in a lot of refined oil processed with chemicals in industry, of course it tastes super good but it is junk. Get pure clarified butter from a cow and deep fry the food in Ghee, it will not even taste good because Ghee is healthy. However, it fears people to explore what they do not know especially when there are examples around in this world. Sorry but I will not even drink low fat milk. I would rather avoid junk, eat whole foods at home and drink whole fat dairy to get maximum benefits of absorbing the fat soluble vitamins and calcium and getting my B12. Skim milk again a processed junk is suited to those who eat outside processed goods rather than cook whole foods, vegetables at homes. As a vegetarian I know what this new trend of eating out and buying these quick frozen foods just by seeing numbers of fat and carbs will do to future of people in a long term. Mother nature and mother earth gave us everything pure. We have destroyed purity of things and how we eat things, and how we grow them not the animals. The animals are not fools to destroy our planet. We were supposed to live together and work together in harmony. The traditional wisdom is lost. I will happily let science create more and more ambiguity as things keep changing and newer findings come out just to go on confusing people. People sit and speculate why someone is bloating in this world. Yet, the age old ancient wisdom told me why? Because of the observational studies that have been going on since ages in a culture. If people want to copy blue zones and Japan, why do they not go to Japan and learn from the several older Japanese adults what all they ate except just plants? And also how they lived? how clean was their environment etc? what were the sources of their food production? In what form they ate? How they slept? People try to copy them and introduce market processed foods into their diets thinking it is aid for a long life. I wish everyone luck on that.
@k.h.6991
Жыл бұрын
Seems to me that the results, based on what people actually ate, were not surprising. The Mediterranean people got in more healthy fats, equal amounts of Healthy carbs and more veggies. Of course they did better. The low fat people apparently found the diet harder to sustain (which is also relevant information), and compensated by eating more meat.
@russbrown6453
2 жыл бұрын
Mmmmmkay... Did the people who created this study really make sure these people weren't "cheating" wink wink nudge nudge...Not to mention the fact, that even if this study is accurate or not, it appears to point the finger at the benefits of a high fat diet.
@tranquil2706
6 ай бұрын
Another great video, Dr. Gil!
@MR-yb8od
2 жыл бұрын
Saying olive oil is bad for you because it immediately influences endothelial function is a bit like saying jogging is bad for your health because you’re immediately out of breath afterwards. It’s just that some certain vegan doctors were screaming “no oil” from their rooftops for so long that they can’t take it back anymore without risking their good reputation. As far as I am concerned, I think They are lacking scientific integrity.
@skripnigor
2 жыл бұрын
No wonder Mediterraneans do better on the diet their ancestors ate for millennia. Wouldn’t be surprised if “Arctic” diet outperformed mediterranean if the study was conducted among Inuits.
@beingveganinindia
2 жыл бұрын
Thank you so much for the video! As someone who has heart disease it was great to see the difference in the results between these two diets. I wonder how Dr. Dean Ornish and Dr. Esselstyn would interpret these results.
@dvdmon
2 жыл бұрын
I'm sure they would say that the "low-fat" arm was not really "low fat" since participants ate 32% of calories as fat and their diets are 10% fat, and also remove all processed foods and animal products - which this one did not. I've seen such critiques often with this study and similar ones. This isn't something that really compares an Ornish/Esselstyn diet to a Mediterranean one, but we do see benefits in the Mediterranean diet group, and that benefit is also shown in other studies that bolster the Mediterranean diet's reputation. Whether it's better or worse than an Esselstyn/Ornish approach is not clear because we just don't have convincing data/studies that would compare these head to head, or if we do have data, they aren't conclusive about which diet is better. At this point, I would say go with the diet that is sustainable for you and that you actually feel healthy on, that's what I do, as a fellow person with heart disease. What that comes down to for me is an Esselstyn/Ornish diet, but includes some foods on occasion with more fat (avocado, nuts, and even olive oil). I don't do animal products, and I don't do refined grains or any processed junk. That approach seems to be a good one for me.
@karlwheatley1244
2 жыл бұрын
@@dvdmon There is one recent study from PCRM in which a low-fat vegan diet (but 20% calories from fat) outperformed a Med diet on most markers, but it was much shorter study.
@KTPurdy
2 жыл бұрын
Low fat diet would be low in creatine. Homo-cysteine is a by product of the body creating its own. I can see creative supplementation having an effect on the low fat diet.
@NiranjanBendre
2 жыл бұрын
I have not seen all your videos or searched but please consider reviewing studies which compare Mediterranean diet with a WFPB diet. Thanks!
@hugomarquez3189
2 жыл бұрын
I’m right in between Mediterranean and low fat, since I consume between 30 to 35% of my calories in fat, vegan, but my protein is more like 10 to 12%. I don’t think people in the HCLF camp would ever call that a low fat diet, so good luck convincing them. Last I checked one of their recommendations, they said 30 grams of fat was as much as you could get (this is what Dr Khambatta said in an interview with Plant Chompers about approaches to diabetes). That’s 11% in a 2,000 calorie diet, or three times lower than the low fat group in this study.
@hugomarquez3189
2 жыл бұрын
@@geekbot5000 kzitem.info/news/bejne/jpWkvn-mnoyLeag It’s a long interview, if you have time, it’s interesting
@Meccarox
2 жыл бұрын
I think 30-35 percent is moderate or medium, not low.
@Jan-Jan-Jan
2 жыл бұрын
Nutrition science is on the right track! This high quality study confirms some basics: avoid saturated fat, eat a lot fruit and vegetables and a diet is only good if you can stick to it.
@MSchipper
2 жыл бұрын
I guess it's hard to eat veggies and raw salads with limited oil. And maybe it had nothing to do with oil or veggies, but with limiting protein intake. Very informative, but I will still be limiting my intake of fats, even if it's from oilive oil.
@karlwheatley1244
2 жыл бұрын
I agree with you. The study was rigged to make olive oil look healthier than it is.
@gummiesrule88
2 жыл бұрын
I am surprised that what seem like relatively minor differences in fat and carbs consumed resulted in much less minor differences in health outcomes.
@karlwheatley1244
2 жыл бұрын
There were also differences in red meat, dairy, vegetable, and processed carb consumption--all favoring the Med diet.
@chuckbecker8735
2 жыл бұрын
What if the Lo Fat arm cohorts were so diligent and specific so as to eat fish instead of meat but they dutifully & assiduously avoided fatty fish whereby the other arm felt pressure to boost fats thus overly favored the fatty fish? Then the OM-3's would be a confounding variable.
@statenislandsprouts8952
2 жыл бұрын
Thanks for yet again a great video! I'm sure I'm not the only one who appreciates your thoroughness and balanced takes on nutrition. This is such a hot topic. I've been trying to find support for the no oil camp studies and so far, have learned what murine means😆!
@mr.greengold8236
Жыл бұрын
Low fat really seems to work when the fat percent is from 15% to 20%.
@BsktImp
2 жыл бұрын
I assume that any differences in physical activity between and within the groups were fully accounted for?
@mariomenezes1153
2 жыл бұрын
Lovely video with a lot of clarity and usable recommendations. Thank you!
@Xur______
2 жыл бұрын
As a vegan, I try to take some influence from the Mediterranean diet. I'm not into the low fat/no oil thing some vegans are, I use canola and olive oil as well as supplement with microalgae omega 3's
@Xur______
2 жыл бұрын
Also eat nuts and avocados as well.
@mr.greengold8236
2 жыл бұрын
Is it just MUFA that is good? Or even PUFA is good?
@Cedrus1952
2 жыл бұрын
What made the Mediterranean Diet work was...the vinegar.
@meb3369
2 жыл бұрын
Ugh. Honestly there's nothing particularly useful about this study for me. What did we even learn that we didn't already know?
@karlwheatley1244
2 жыл бұрын
Right. And they didn't dare study truly low-fat WFPB diets, for fear that would beat out the olive oil they are selling.
@michaelriera6277
2 жыл бұрын
Great information and science based. We need more of this.
@thehylander266
2 жыл бұрын
If people are still concerned about eating olive oil despite this study, then they can go for whole olives and still get the benefits! There is an argument that any oil makes it easier to gain weight and the weight gain in of itself increases risk of negative health outcomes. So for that reason it may make sense to go for whole olives (more satiating) over the oil. It’s extremely easy to overeat calories from any oil.
@dvdmon
2 жыл бұрын
Yeah, that's an option, it's definitely a lot easier to overconsume calories with oil than with whole olives. On the other hand, olives tend to have a lot of salt as well, so that's a concern on the side of whole olives.
@Battery-kf4vu
2 жыл бұрын
I don't know if it's true but I read that oleocanthal, which seems to be one of the most effective polyphenol in OO, is produced during the pressing process. Also I wouldn't be surprised if the absorbtion of the polyphenols was higher when eating OO than olives.
@karlwheatley1244
2 жыл бұрын
"If people are still concerned about eating olive oil despite this study" I don't see anything in this study that proves olive oil is beneficial--did I miss something?
@dvdmon
2 жыл бұрын
I would agree insofar as if you need to lose weight and find it hard to do so, that reducing all high-fat foods will help. You should of course start with the foods that are highest in saturated fat, and then work your way down. For those who are at a reasonable weight and consume olive oil, there's no reason to omit it if you are happy with said weight.
@karlwheatley1244
2 жыл бұрын
@@dvdmon "For those who are at a reasonable weight and consume olive oil, there's no reason to omit it if you are happy with said weight." It may contribute to heart disease.
@camozot
2 жыл бұрын
Fat is super satiating, so that as well is going to help people eat less crap otherwise. Not to mention also the benefit of fat for our hormones. Low fat is short sighted.
@karlwheatley1244
2 жыл бұрын
Actually, the best results for all you-can-eat weight loss at one year, diabetes reversal, and stopping and reversing heart disease have all been achieved on WFPB diets with only about 7-15% calories from fat. Fiber is satiating too. Too much fat, especially saturated animal fat, creates all sorts of problems--causing insulin resistance, heart disease, and upping our body burden of toxic chemicals.
@camozot
2 жыл бұрын
@@karlwheatley1244 fiber is nowhere near as satiating as fat. Long term satiation has to do with blood sugar levels, which are clearly the most stable with a high fat intake. Eating more animal saturated fat has cured my insulin resistance, and my cardiovascular markers are in perfect range. The whole saturated fat thing is such a myth from poor observational science that doesn't have the ability to differentiate from spurious variables like what is usually eaten along with meat or just the general types of people who don't care about their health eating more fast food meat due to incorrect public health messaging.
@karlwheatley1244
2 жыл бұрын
@@camozot Thanks for your reply. "The whole saturated fat thing is such a myth from poor observational science" No, it comes from excellent experimental studies and observational studies. Experimental studies prove that eating lots of saturated fat promotes insulin resistance and heart disease and that replacing saturated animal fat with whole food plant-based carbs, protein, and fat improves outcomes. "Eating more animal saturated fat has cured my insulin resistance" Even without having met you, I'm confident that eating more saturated animal fat helped you control your glucose but made your insulin resistance worse. Eat a couple of pieces of bread and a banana, and lets see how high your glucose levels are a couple of hours later. That's insulin resistance. And yes, studies show that fiber is VERY satiating, but you actually have to eat a bunch to learn that. What Americans and other westerners call "high fiber diets" are actually low-fiber diets. Take care.
@TownsAtLeast
Жыл бұрын
It would be nice if someone could look at which group ate more spermidine-rich foods, as that has been shown to be protective against the regularly deleterious effects of high-fat diets in mice, and I've seen the suggestion that spermidine could account for higher-fat diets not resulting in CVD. Whole grains are high in spermidine due to the wheat germ content, but both groups consumed an equal amount, so that wouldn't be a factor. Cheddar cheese is very high in spermidine, so that could be a big factor. I'll look into spermidine consumption and c-reactive protein next, to see if that is correlated.
@TownsAtLeast
Жыл бұрын
a simple search resulted in 4 studies linking spermidine intake to lower inflammation, measured by CRP and other metrics. whole grains and natto are a great source of spermidine, although I wonder if the high content in cheddar cheese is enough to counteract the effects of the high saturated fat.
@sash0047
2 жыл бұрын
Can't get enough of these videos. Kudos doc
@donwinston
2 жыл бұрын
Reduced plaque and improved endothelial function from unsaturated fats is "new" information for me. Nuts, avocados, and olive oil are fine and probably beneficial if you have room for the calories.
@erastvandoren
2 жыл бұрын
They took statins.
@donwinston
2 жыл бұрын
@@erastvandoren Is that a joke?
@Bugman82
2 жыл бұрын
Thanks! Amazing breakdown of the study as usual. One of my favorite nutrition oriented KZitem accounts.
@knockingseeker
2 жыл бұрын
wasent really low fat. I reckon chinese would do better with less fat, a lot has to do with your background, as most asians consumed higher carb where mediteranean people consumed higher fat moderate carbs
@karlwheatley1244
2 жыл бұрын
There's no evidence that higher carb works for Asians but not for people of European descent. In fact, most of the studies showing profound benefits of diets that are very high in whole food carbs were done on white people.
@knockingseeker
2 жыл бұрын
@@karlwheatley1244 yeah true! but studies arent needed to prove everything. theres common sense too, europeans ate much more fat in things like dairy, olives, lamb, (still high carbs and lower animal fat predominantly) whereas for thousands of years asians have had even higher carbs in proportion to fat
@karlwheatley1244
2 жыл бұрын
@@knockingseeker Actually, most European diets still had lots of carbs, and as I noted, whether we "need" studies or not, they prove superior outcomes for people of European descent on diets that are very high in WHOLD FOOD carbs.
@knockingseeker
2 жыл бұрын
@@karlwheatley1244 yeah i agree but they also do well including 20-30% of calories from whole food plant fats too, i never said low carb. some studies show lower mortality when carbs are etween 50-65% caalories and fat is above 25% some show bette rhealth lower fat the data is not conclusive on the optimal fat intake but it deffinately should include mostly if not all whole food plant fats. either way im saying mostly of the calories should come from carbs
@karlwheatley1244
2 жыл бұрын
@@knockingseeker Thanks for your reply. "some studies show lower mortality when carbs are between 50-65% calories" True, but for the moment, those tend to be poorly-controlled studies with lots of confounders (i.e. PURE study), and folks eating LOTS of processed foods. I agree the studies have not been as conclusive as we would like, but given that the best insulin sensitivity and heart outcomes have been achieved with very low fat diets, my bets are on 12-20% calories from fat being healthiest. Take care.
@zachary813
2 жыл бұрын
Fats are good for you. That's about all this shows.
@sortehuse
2 жыл бұрын
You make some awesome videos. I would very much like to see one on GMO.
@jonathanjollimore4794
2 жыл бұрын
How about I can't afford anything diet so I eat what I can afford to buy? Sound like health diet?
@NutritionMadeSimple
2 жыл бұрын
kzitem.info/news/bejne/rmN-mH-rqIRjY5w
@williambranham6249
2 жыл бұрын
There doesn't seem to be much discussion about the animal meats and cheeses eaten in Italy and probably other Med. countries. Many of these are highly salted and full of saturated fats. I'm partial to the sardine but the salmon seems to steal the show.
@BillMcHale
2 жыл бұрын
I think we need to ask exactly how much of those products were eaten 70 years ago. I know that a lot of Italian recipes that Americans eat today have a lot more saturated fat and calories than their Italian equivalents. That being said, I think sardines, anchovies and the like have some significant advantages, primarily with respect to mercury.
@sechi7239
2 жыл бұрын
Great video, but I don’t think the study supports the statement “fat isn’t bad”. The study shows that olive oil is better than butter, but not if no processed oil at all would be best :)
@NutritionMadeSimple
2 жыл бұрын
I agree that this study in isolation wouldn't be very conclusive. suggestive maybe.
@Vroomfondle1066
7 ай бұрын
In your face Dean Ornish!
@misterE-1989
Жыл бұрын
Low fat is really 15% or less of total calories.
@Lawrence64
2 жыл бұрын
You said in ne of your videos that you are half Brazilian and half Portuguese. This place you recorded reminded me of places in Brazil. I'm half American and half Brazilian living in the US for about 20 years. I'm type 2. New to the channel and loving it.
@ironsentinel5847
7 ай бұрын
A part of me is selfish and hope you never break 300k subs (about 2% of me haaha xD) so I can absorb all your info greedily lol..but you deserve to be on every single humans subscription list. Thank you for your unwavering dedication to bring us answers to very controversial topics.
@bobo-si3kw
2 жыл бұрын
IMO I say, just eat good real food, no processed food products, intermittent fasting, and stay away from processed SUGAR.
@SunFellow941
2 жыл бұрын
I think I'll make my favorite Greek vegan lemon-garbanzo bean-potato soup. It has TEN TABLESPOONS of olive oil in it!
@stan8926
2 жыл бұрын
Spain is number one producer of olive oil. EVOO was the only extracted fat I ate for years. I stopped it because of high BP. I also ate meat fish eggs some cheese olives (salt). So not cear if it was the EVOO but sure it did not prevent. Went WFPB no SOS to control BP with no pills.
@samuelbonacorsi2048
2 жыл бұрын
All the people I know who eat a Mediterranean diet, wash all that delicious food down with a good helping of red wine.
@karlwheatley1244
2 жыл бұрын
Unfortunately, the best research shows that the healthiest amount of alcohol is zero. Red grapes are the best way to get those phytonutrients without the toxic effects of alcohol.
@RawandCookedVegan
Жыл бұрын
Very interesting. So it would be good to learn why Esselstyn has success with his heart patients by getting oil consumption very, very low.
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