hey everybody welcome splat they sneeze so in this video we go through nine striking really compelling nutrition studies that will make you think twice about adopting a meat based low-carb ketogenic diet let me know your thoughts down below the first up let’s start of study number one here at the Physicians Committee dr. Barnard led a team of researchers dietitians physicians who walked about ninety nine people through a diet intervention what this actually showed was that when he compared patients who consumed a low-fat vegan diet to a non vegan diet that was recommended by the American diabetic Association his outcomes were much much better what happened lower blood sugar at the end of the study on the plant-based diet lower cholesterol lower body weight they were reversing their type 2 diabetes with frequency there a one sees dropped over a point on average which is about what you’ll see with your standard diabetes medications that’s a strong change they also lost weight their cholesterol dropped farther their blood pressure dropped they just did remarkably well and they found the diet really easy to follow why because there was no carb counting there was no calorie counting there was no portion control they just had to eat plants and they could eat as many as they wanted this is vastly important to note because there are a lot of other meal plans out there that claim to do the same thing the best of them being the ketogenic diet this is a dietary program in which you are incorporating low starch but high protein high fat into your meal plan one of the key complications of patients who have got type 2 diabetes is cardiovascular disease and so unfortunately when you incorporate a low starch high-fat diet into the meal plan of these patients that cardiovascular disease progresses dr. Barnard study was able to demonstrate that the introduction of a Whole Foods plant-based diet showed the opposite patients come to me all the time doc I want to do that low-carb thing I mean I see athletes doing it I see how they would people doing it I mean Halle Berry can I jump into that low carb high fat diet I’d like to drop some weight I think I’m gonna you know feel better maybe live longer and it just seems like everybody in Silicon Valley in Hollywood and what I bring up with that is a key study that you need to be aware of lead author Noto published in 2016 call low carbohydrate diets and all cause mortality a systematic review so what these authors did is they gathered every quality study they could find they were in total 17 there were more than 270,000 people in these studies these people had answered the question what is my diet like and those that answered in a way there was low carb high fat based on animal foods had an important side effect in follow up that side effect was that they’re all caused mortality any chance of dying was increased so that’s what I call the skeleton and the ketogenic diet that not only no dough but six other studies of large size and quality have pointed out in peer-reviewed respected journals that when you adopt an animal-based low carb high fat we can insert the word ketogenic diet there you are exposing yourself to seven studies including Noto being a huge one that suggests the long term risk is actually early death short term you might drop a few pounds there’s a lot of ways to do that and I’d suggest to do that whole food plant-based no salt oils sugar diet but when you’re doing it with an animal low-carb diet you need to know no dough and you need to put it in context to this ketogenic race and say no taquito when it’s coming from animals one of the problems with a conventional high fat low carb diet is that up to a third of people who do it notice an increase in their cholesterol levels now there are many studies to show us that a whole food plant-based diet is much better for reducing cholesterol and improving your weight but for those of you who are already quite settle having a high fat low carb diet there was a study published in the annals of internal medicine back in 2009 that showed us that if you have a plant-based low carbohydrate diet the so called eco Atkins diet then you have the potential to reduce your cholesterol even more than what you can achieve with a whole food plant-based diet so what that tells us is that if you’re going for high fat low carb always make it plant-based the very famous dr. Dean Ornish a physician in San Francisco Bay Area who got into the field of prevention and reversal disease as a very young man as a medical student inspired by a yogini from India Satchidananda but he took some eastern ideas and said let’s study them with the highest tech science what he did was he took about 50 people who had measurable heart disease plaque that you could see in an angiogram and put them on either a control diet that was standard advice like eat more fish as opposed to red meat and the other half of the group he put on a low-fat plant-based diet where they were asked to keep their calories from fat at about 15% that’s pretty low and they were to eat fruits vegetables beans grains and a minimal amount of low fat dairy products they were also asked to reduce their stress exercise a little bit and avoid tobacco after about a year what he found was amazing the plaque in the control group actually worsened it got thicker most cases whereas the people on the intervention trial the low-fat plant-based diet their plaque started to disappear 82 percent of them actually had plaque formation that was going away chest pain had diminished almost immediately in the trial and their cholesterol dropped dramatically as well one of the problems with undergoing heart surgery in the United States is the cost some thirty thousand dollars per operation yet in this study patients were able to avoid the need for surgery it showed that the compliance with using nutrition in the introduction of patient management was very very high one of the key things that the ketogenic diet does is that it draw abe’s the process of cardiovascular disease we as clinicians want to reverse that we try and stop that as much as possible and through the introduction of healthy eating through a Whole Foods plant-based diet dr. Dean Ornish was able to demonstrate that unfortunately the ketogenic diets will drive that process forward I want to share with you some results from a very important series of studies done by dr. Caldwell Esselstyn at the Cleveland Clinic dr. Esselstyn is a surgeon but as he will tell you he would rather not have to operate on people at all he’d rather get to the cause of their disease and so what he tackled was heart disease he brought in people who had existing heart disease and and I’m not talking about I’ve got a high cholesterol level I’m at risk these were people who had heart disease now they were at risk of premature death and many of them were on medications a list as long as your arm and what he said is let’s go to the cause the causes the cholesterol the animal fat that’s in meat and dairy products even fish he throw those threw those off the plate completely so this was a completely vegan diet and over time he found that as people are getting away from those foods and they’re enjoying the greens and the beans and the healthy vegan foods that have no cholesterol and no animal fat something happened in their bodies not only was their cholesterol level falling their blood pressure improving their weight melting away but the arteries were starting to open up again their chest pain melted away and instead of being at risk of premature death they were really living again and dr. Esselstyn showed that when people adhere to this program they become just about bulletproof so people may need medical treatments of all kinds but treatment number one is a healthy diet and that’s what dr. Esselstyn proved there’s so many questions about protein protein protein the idea that we need the chicken to be a weight lifter to be an athlete to be a professional athlete that we’re putting our health at risk if we don’t eat lots of animal protein and you know you’re seeing that disappear when you see world-class athletes on a whole food plant diets like a Lewis Hamilton f1 and rich rola long-distance runner and so many others but there’s science behind this and what we’re doing right now is we’re learning that a whole food plant diet that’s naturally lower in protein may actually be an advantage in terms of survival Oh what’s the science October 1 2016 the journal called JAMA internal medicine the group at Harvard the group at University of Southern California lead author song looked at an enormous database that Harvard has it’s a database with over a hundred and thirty 1,000 participants followed for over 30 years every four years these people were asked over and over what’s your diet like what’s your diet like what’s your diet like and they all started free of disease but by over thirty years many of them had passed away or had heart events what they find the higher the animal protein content of their diet chicken egg cheese red meat the higher the animal protein content the higher was a risk of dying of heart disease so you made chicken to live weights but you’re gonna die sooner according to this study at least an association what did they find about plant protein think about being think about peas think about lentils think about whole grain sing about nuts and seeds even vegetables and fruits they found the higher your plant protein intake the lower the chance of dying of heart disease in fact the lower the chance of dying of any cause at all you can decrease your risk during a 30 or follow-up dying up any caused by eating foods that are rich in plants and plants have protein don’t worry so this is an amazing study because of the numbers because of these strong associations because the long follow-up because of the quality of repeatedly asking questionnaires questionnaires bottom line when they say where do you get your protein you answer back why are you worried you’re probably getting too much protein leave them with a question mark but you’re saying the right things scientific an important group who has been studied over the decades are the seventh-day adventists now this is a very health conscious group of people because they are asked to do things like avoid caffeine avoid alcohol and avoid meat interestingly most of them stick to those first two criteria but the last one avoiding me some do some don’t now for researchers this sets up a very natural experiment to see what meat-eating does to health outcomes in the last of the cohorts in these studies called the Adventist Health Study 2 which looked at about 61 thousand different people they were able to assess diabetes risk and even risk for being overweight or obese among a population of people who some choose to eat meat and some don’t and what they found was that as people increased their intake of animal products so not just me but dairy eggs fish they saw an incremental increase in diabetes risk in fact there was about 2 times the risk for diabetes among those who choose to eat meat and in terms of weight the people who completely avoided all animal products were the leanest in this population about a BMI of 23 which is normal or a healthy weight and as they incrementally started to increase animal products into their diets so lacto-ovo vegetarians a little bit heavier pesco vegetarians a little bit heavier semi vegetarians more so and non vegetarians of course we’re the heaviest of them and I think it’s interesting to note that they were all in the overweight category only the vegans stayed in the healthy normal weight category so again we’ll keep looking at this population of seventh-day Adventist because they set up a very good experiment for seeing exactly what incorporating animal products can do to your health I wanted to share with you the results of a really important research study it was done by dr. Dean Ornish now you know dr. Ornish as the medical genius who showed that you can reverse heart disease through a program of lifestyle changes including a healthy diet well he then set his sights on prostate cancer as you know it’s a big killer of men particularly in their later years so what dr. Ornish did was he brought in a group of men and half of them were in the control group getting the treatments that doctors recommended the other half began a completely vegan diet it’s good for your heart will it be good for cancer now what he found was that among the people who were in the control group about six of them couldn’t wait anymore they had to go ahead and have treatment before the study was over I mean they had to have surgery or they had to have radiation because their cancer was progressing too quickly but in the vegan group nobody needed treatment in this year-long study because they were tracking their blood tests their PSA prostate specific antigen showed that their cancer wasn’t progressing in fact for them their PSA levels actually dropped by about 4 percent overall over the course of a year so it looks like a healthy plant-based diet isn’t just great for your heart it’s also good for cancer prevention and for cancer survival the China study was described by the New York Times back in 1990 as the Grand Prix of Epidemiology dr. Campbell spent 20 years studying around 6,000 people in rural counties of China and this study really provided a foundation for the mountains of evidence that we now have that a whole food plant-based diet is optimal for our health some of the primary findings that help us in his study are that nutrition is the primary foundation for health that we don’t need as much protein as we think we need and that if we have a low animal protein diet we are far less likely to suffer from things like heart disease several forms of cancer and diabetes compared if we have a high animal protein diet now these studies are just the tip of an amazing iceberg there are so many studies out and coming out about plant-based eating and health outcomes every diet requires a little bit of thinking a little bit of learning some new tricks in the kitchen maybe learning some new tastes but a plant-based diet emerges as not only better for blood sugar control better for your weight better for your cholesterol better for your blood pressure but better in so many ways that we really think that’s the thing to recommend they will be out there that will effectively show that ketogenic diets can aid in weight loss but unfortunately they are not sustainable in the long term they are not sustainable for the planet from an environmental perspective and they unfortunately do not have the outcomes that we hoped for they drive disease they don’t deny it now why does a whole food plant-based diet work well number one it’s filling you can have healthy starchy carbohydrates you can feel full and you’re not going to be having so many cravings number two it treats the root cause of disease number three people who eat a whole food plant-based diet are generally lower in weight than those who do not number four it improves the suppleness of our arteries thereby reducing our blood pressure and reducing our risk of heart attack and stroke and number five you’ve got so many sources of fiber and phytonutrients and it increases our butyrate levels which reduces the cholesterol in our bodies so do your research and make the right choice for your body long term by having a more whole food plant-based approach to eating thank you for watching this video if you got something out of it please consider subscribing by pressing the subscribe button under this video and let me know what you thought of the nine striking nutrition studies presented in this video I personally can think of lots of other studies that support the idea the hopefully plant-based nutrition is the optimal way to live including the broad study a year or two ago but let me know what you think down below and if you want to hear more from public health experts and medical doctors or even environmentalist so behind-the-scenes bonus content please check out our other page called PB + insiders it’s just been launched and that’s where you get the best stuff hopefully see you on the inside


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