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
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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
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