6 years ago I was mostly vegetarian-no meat but some fish, occasional eggs, and some dairy (mainly cheese & butter). Was diagnosed with osteopenia in my hip and osteoporosis in my lower spine. Before starting prescription drugs, did some research and instead got off the dairy & went 💯 plant based. 2 years later, density scan showed the osteoporosis in my spine had improved to osteopenia, and the 'penia in my hip had improved density. I love telling this story to all the plant based naysayers!
Ahhh..The versatility of beans. Told a friend on the phone once I had to go eat dinner. Out of curiosity he asked what I was having. When I told him beans and rice he asked what kind of meat. He couldn’t believe it was JUST beans and rice lol It’s always been a favorite of mine! I’ll eat beans and rice for breakfast, then rice and beans for lunch and finally for dinner I’ll mix’em together lol
@@Thejoeordinary1When you become accustomed to a vegan diet you LOVE beans! Black beans are so hardy and tasteful when you know how to cook them. I'd rather have them than a gourmet meal at a fancy restaurant!
Dr. Barnard is one of my whole food plant based heros. His books and research helped me lose 175 lbs. Three years plant based and never going back. God Bless him. ❤
175 pounds Wow what an amazing goal. congratulations to your success. I only weigh 110 pounds. I'm scared of the wind blowing me to Kansas. keep up the Great Work Angela Hill I'm So Happy for You😃
Became a WPB vegan 7 years ago and now I’m 76 and fallen down (tripping over objects) and have not broken any bones and within a day after the fall all the pain disappears. I can’t believe that after all the studies people are following a carnivore diet. Thank you for all the information 😊
1 -4 broccoli, kale, collards, brussels sprouts - calcium absorption really high spinach + swiss chard - low absorption - add squirt of vit c/lemon juice to make calcium and iron more absorbable 5. Beans - pressure cook them to remove lectins, black beans Pinto, soybeans navy beans black eyed peas, garbanzo , hummus
honestly there is just something about the combo of Chuck + Dr. Barnard that is just so positive and inspiring! I am always so happy about choosing this lifestyle every time I listen!
Strength training is also important when it comes to bone strength. Squats, deadlifts, and presses make your bones stronger. So while a healthy vegan diet is important don't forget about making your body stronger through resistance training.
Try adding a slice or two of ripe tomato and some ripe (purple) olives; delicious. Personally, replacing the toast with rye crispbread digests a lot better too. That combo is a classic favorite of mine, especially with some tofu too: crispbread, ripe avocado base, add some slices of tofu, a little spread of hummus, slap on some slices of ripe tomato and top it off with some ripe olives, tiny sprinkle of salt and pepper to taste.
@@outisnemo8443 HOw about this? Rice cake, hummus, avocado, saurkraut (instead of egg, for k2), tomato, and some basil, and cracked black pepper and broccoli sprouts (to avoid breast cancer) on top? Side of mushrooms, olives, peas, cucumber, and red bell pepper with some caper berries and dill and you're ready for the day. I thought olives would be better on the side. I can't have rye due to gluten - it makes me unwell.
I have been Vegan for 9 years now. My main driver was animal welfare but at 59 years old, I am also concerned about my health. Dr. Barnard has been God sent and true inspiration for me. I watch Mission Critical every Friday and the impact that PCRM has had on updating laws, regulations and practices to leave animals off our plates and medical research is astounding! Thank you, Dr. Barnard, for not only caring about human health but also animal welfare. You are a hero!!!
Hi Chuck! Just wanted to say I wish I was in LA with you guys. Dr Barnard is my hero, he inspired me to properly try the plant based diet out, never looked back. Loved his TED talk, too. Thanks so much for all your hard work - helping people to get healthy.
I've been plant based for years And fell and broke my hip . I found out I have osteoporosis. I ate healthy lots of greens But I had very little vitamin D . I'm a runner so thought I'd be ok .. So everyone get your D .. And not one professional told me to drink milk or eat cheese.
Good, if the doctors did not tell you to drink milk or eat cheese! As Dr. Barnard said, the best sources are brocolli, kale, collards, brussel sprouts and beans.
Thank you for sharing your important information. My friend wasn't Vegan when she found out she had severe Osteoporosis at 50 yrs old. She was told she needed vitamin D and no mention of dairy. She's been Vegan 2 years now and doing really well. I hope you are too
IN THE CARIBBEAN WE EAT A LOT OF BEANS- RICE AND BEANS ARE A STAPLE, AND THAT INCLUDES GARBANZOS- EITHER STEWED OR COOKED IN THE RICE. GARBANZOS ARE MY FAVE BEANS.🌺✌🏽💚🌺
Wow, just heard dr. Bernard carry an interview in French. Excellent pronunciation. I noticed also his good Spanish accent when he said “ pico de gallo” . So he’s not only a great person, a doctor but also quite the linguist. 🎉🎉
Beans! Yes! Had a couple of baked potatoes last night with a bunch of chick peas on them, plus some mild salsa poured over them. Very tasty! Lol! 😋💜🍅🥔🫑💜😋
Years ago, a test showed my arms have equal strength. I groom dogs and practice Tai Chi bilateral training. Thank you, Dr Barnard and the other wonderful Doctors for teaching Rockford, IL, to eat healthy. I have all your books.
You are absolutely right about how a calcium supplement can get into your kidneys. Years ago a nutritionist had me taking calcium for my blood pressure and I wound up with a very bad kidney stone! And my doctor took me off the calcium immediately and I never had a problem afterwards
Genesis 1:29-30: Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you;"
Interesting, that he didn’t mention that Garbanzo (called Chana) in Indian foods is a common curry dish in Indian cuisine……and is also a breakfast dish in many Indian homes…..‼️⁉️❤️
Confusion re a plant diet & weak bones: A lighter body steps lands lighter, thus stimulating less bone. Probably a non-issue, but resistance training keeps bones strong.
Try the Moringa plant/ tree..otherwise called the Drumstick tree, or the, Miracle Tree..it is easy to gow, literally saves lives...it's leaves and aspargus like bean pods are rich in calcium, etc
I just love listen to these conversations - and dr Barnard is so clear, informative and very inspiring. Even if I already know most of it - I love to listen - 🙏🌷❤️
In other words, get up! Walk! But it's raining and cold. No umbrella! I know! Walk indoors. Nonstop for at least one hour. That will equal one mile for me. At 75 don't power walk. Just meander. Garbanzos are good on a salad. Sorry, being silly. Will start walking. Starting today. Have a nice day.
Thank you Dr. Barnard👑 and Chuck👑 Plant based Diet does it all... Thank you so much for your Amazing advice... Chuck and Dr. Barnard, appreciate if you could do Food for Patients with Cancer early stages onwards, what is good and what is not good! Look forward to hear from you... Thank you💝
You need 4.5 servings of broccoli to equal the level of calcium in one glass of milk (about 270mg). It is there in the broccoli, but normal people cannot eat that much broccoli every day. Even then, if a woman needs 1000mg/day, it does not take a genius to understand that WFPB is too low in calcium. Beans have some calcium, but the phytic acid blocks it. Drinking a few glasses of fortified soy milk will help get you to the RDA.
I can give you some advice to help build back your bone density. I know first hand the following things build back bone: Biosil drops twice daily, marine collagen, strength training three times per week, a daily scoop of AOR Advanced Whey protein (or Immunocal) with 8 oz of soy milk taken at the same time as vitamin D supplementation daily, and 75 grams of sockeye salmon (canned with bones) every day. Trust me! I know that some of these things are not vegan, but after twenty years I figured I would help myself a little bit! The results have been life changing. You can have a great life ahead if you treat your body with what it needs right now. 60 is very young and you can reverse this damage.
I have been WFPB (initially vegan) for 12 years and my calcium is at a good level without me even trying. But I found out my Vit D is low even though I take supplements. That may be one of the reason for my lower bone density. Also vit K is important but no tests check for that that I get. So now I eat Natto most days and doubling my vit D supplement. It is a work in progress. My bone issues started when I was a carnivore and I am convinced my vegan diet slowed the progression of the disease.
Per Dr. McDougall if you have osteoporosis he suggests limiting legumes and rice due to the protein. He says keep protien low. That is opposite of what a lot of other doctors say but so far everything I have done that McDougall recommends as been positive for me.
Kale , collards and turnip greens have 250-254mg calcium per 100g (raw) (must eat 400g per day ) moringa has 185mg calcium per 100g (raw) must eat 550-600 g per day taking veld grape and D3 are important the greens also supply magnesium and vitamin K which are needed for strong bones
Credibility alert! After hearing Dr. Barnard I checked my frozen broccoli and Brussel sprouts. 3 ounces of broccoli yields 4% of the RDA and the same for brussel sprouts. So to get just half of the RDA would require eating over 2 pounds of either/both.
yes and beans are pretty low too. Idk why he recommends any of these when barley grass powder has the most calcium of any food, wheatgrass (actually most grasses), spices like basil, dill, marjoram, etc., celery seed, etc. - these have lots of calcium within them! Why he sticks up his nose to grass when it's where cows get their calcium, yet recommends stuff really low in calcium beats me. Also beans are acidic with anti-nutrients (even if they say cooking removes them - because it cools off in your body) - so why talk about it in calcium discussions?
But when you recall that daily requirements are based on the SAD diet where 60 percent of calcium is not absorbed, the 4 percent in broccoli takes on a different look. You could, roughly, multiply that 4 percent by 6 to get an equivalent amount
@@karen-zb7pu it really doesn't - because that 4% is not all absorbed either - so it's not really an apples to apples comparison. Why care about broccoli when a spoonful of dried basil has about the calcium level of a half cup of cottage cheese?
Oils, here's the way I deal with them now. I only use enough to prevent sticking on my 100-year-old iron and steel pans. I use peanut oil for this purpose, but I never buy oil and always have fresh. How? I only buy natural peanut butters with the oil floating on top. I always pour off the majority if not all of this floating oil. That's all the oil I need for using my cookware. Been doing the WFPB thing for eight years at this point. LOVE IT!
@@extropiantranshuman It's not silly. I've been eating plants first for EIGHT years and this changed my health and also I "get by" with some limited exposure SOS!!! Open your mind. I ate SAD for 48 years, NOW I eat better but I do NOT eat to your "standard" and I do not ever "aspire" to. AS the good doctors says in this video (in case you didn't watch it), "Oil is not toxic, a little bit won't kill you." Realize some of us are older and wiser and also VERY much healthier than we used to be. Also I love antiques and will not retire my century-old cookware because that's not an ecologically correct thing to do. Look at the whole picture. Fin.
@@wadepatton2433 you can give away you're cookware - but it sounds like you want things a certain way. Fine - don't bring me into it. Congrats on eating better. Well I think he's talking more isolated oil than whole food like yours, and while I agree it's good to have some fat in your diet, it's still good to be careful of excess. I guesss it would be a waste to throw away the oil - but that just means you can just eat peanuts themselves and not worry about the pan - but I guess you use it to get your iron.
The problem is in supplementing K1 not K2, which is harder to make from K1 sources, that include the green leafy vegetables, especially as we age. Both forms of K are not the same. The only plant-based food source of K2 is natto and possibly fermented chickpeas.
What about coconut oil. It is saturated. Sometimes I miss certain foods. So I buy a vegan butter once or twice every six months. However, they all contain saturated fat. My cholesterol is high. Vegan for years. 20 years almost raw. My doctor said it's my liver. Vitamin D3 is my choice. D2 constipated me. Allergic to Statins. Oh well.😅
Keto, high fat, etc. etc.--ruined my health. Now on Cleveland Clinic cardio non-fat diet and I feel stronger, breathe better while walking. So for cardio people...and insulin resistance people as he said...
I've been a vegan for almost 2 years now. I was recently diagnosed with osteopenia. I already eat a lot of hummus and chick peas. My OBGYN has prescribed me to take calcium and vitamin D supplements. I'm now taking vita fusion calcium and vitamin D gummies. I already do physical therapy excercises for my lower back. I recently added 2 pound ankle weights. I heard that low intensity vibration plates can help. Do have any advice for me, besides upping my broccoli intake?
I can give you some advice to help build back your bone density. I know first hand the following things build back bone: Biosil drops twice daily, marine collagen, strength training three times per week, a daily scoop of AOR Advanced Whey protein (or Immunocal) with 8 oz of soy milk taken at the same time as vitamin D supplementation daily, and 75 grams of sockeye salmon (canned with bones) every day. Trust me! I know that some of these things are not vegan, but after twenty years I figured I would help myself a little bit! The results have been life changing.
One more thing... 2 pounds is not enough for weight training. As fast as possible try to work up to 10 pound weights or more. You must reach a certain mechanical intensity to trigger bone growth, and heavy weight training does this, as does jumping on one leg.
Avoid excess oxalate intake as well as too much vitamin A. Oxalate grabs onto minerals, inhibiting absorption. There is research indicating women who consume excess vitamin A increase their risk of osteoporosis. Carrots and sweet potatoes and spinach are high in both oxalates and beta carotene, which the body converts into vitamin A. It is helpful to get vitamin D from the sun or a UVB lamp, because supplementation doesn’t provide all of the natural forms of vitamin D made by your own body.
Corn oil is high in Omega 6 fats which promotes inflammation if not balanced with enough Omega 3 fats. Corn oil is also chemically extracted, so you get some chemical residues. Watch the temperature when cooking with cook oil because you'll get gummy residues on your pans. 120 calories per tablespoon, skip the oil and eat organic corn instead.
@ 12:10 Our wonderful Dr. Barnard says to a caller it's good to eat a lot of Brown Rice. Could he comment of DR. Greger's reporting for over a year that it has too much arsenic (varying by where grown) in it so to avoid or greatly reduce amount eaten. This and raw veggie contamination reports are very troubling. How to decide. We have tentatively cut both out (OOUCH!) pending confirmation or clarification. P.S. This format is very efficient and engaging. Masterfully curated questions, thank you, Chuck, and expert responses by Dr. Barnard. Thank you. both!
The reason rice from southern US can be high in arsenic is because arsenic was used as an insecticide on cotton fields for centuries. And now many of those fields are used to grow rice. So buy rice from California or soak or parboil the rice and discard that water before cooking.
I was diagnosed with osteo. My doctor recommended that I take alendronate supplement. The other day while on RU-vid a doctor had a podcast regarding taking this medicine hardens my bones which you really don't want. I'm so confused whether I should take this or not. I need to add that I have been plant-based for 25 years. And feel I eat lots of beans fair amount of greens. I do take calcium supplement with boron and vitamin d. I'm so on the fence with the continuation of this medicine. I don't know what to do. Thank you Nancy from Connecticut
hey I was born in connecticut! The reason why you don't want hard bones is that they can fracture. That's how it gets stress shocks - it's so hard that it has enough weight and not enough flexibility to handle impacts from the ground! So a little flexibility helps to handle pressure waves rippling through your system. Still you don't want bones so flexible that that would make it break too! I heard how fluoride makes teeth brittle - so brittle means hard but easy to break or shatter. Maybe that's what they're referring to? There's a condition called Osteopetrosis (petr, not por) where bones are too dense. Bones are made of more than just calcium - they're made of connective tissue as well as where blood is borne and comes out of the bones into the body - they need to bend and grow iwth the flow. It's like putting a treehouse in a tree - if the treehouse is an overly dense bone and the branches are blood vessels - you can see that where the blood vessels need to go can eventually not fit into the treehouse. Same with bone - they need to grow and adapt to changing circumstances and can't if they're overly dense. Yes the NIH says side effects of alendronate are brittle bones! I personally feel with the anti-nutrients in beans I don't believe it's going to help bones (I personally get bone pains after eating beans) - so idk why Dr. Barnard recommends this. Also the ones he recommends just don't have enough greens. I personally eat barley grass powder and that remineralizes bones well - it has the most calcium of any food on the planet! After that basil, wheatgrass, dill, etc. However, I do agree with neil about calcium supplements being bad - because they come with acids that neutralize the calcium - so how is it going into your body? Also where's your vitamin K2? Have you been eating fermented foods along with your greens - like saurkraut and natto (ok I see why he recommends beans now - but still you can get k2 from lichen)? Do you exercise? I mean there's only so much to work with with the info you gave here lol.
I’m in the same boat ...I also saw that dr. that said the meds make the bones worse. It’s so confusing. If you get a reply can you share any info. Thank You 😊
Chuck has had gastric bypass. This inevitably leads to anaemia, calcium metabolism problems, osteoporisis, teeth problems and a plethora of nutrient malabsorption issues. Going plant based is going to multiply this many times. And he will be a young, skinny diabetic with sarcopenia, kidney and heart disease and a fatty liver.
You mention whole grain rice but a lot of WFPB gurus are saying cut back on brown rice because of the arsenic levels, esp. in rice from the southern US. But I believe Dr Barnard said in a recent program that although in theory this is a problem ( the levels are much higher than the safe limit defined for arsenic in the water supply) in fact this does not seem to cause problems for us. Where is the evidence that bears this out?
The reason rice from southern US can be high in arsenic is because arsenic was used as an insecticide on cotton fields for centuries. And now many of those fields are used to grow rice. So buy rice from California or soak or parboil the rice and discard that water before cooking.
I’ve been vegan plant-based for 3 1/2 years now. I just got a bone density test at 865 just to get a baseline and they say I have the beginning stages of osteoporosis which was shocking to me since growing up my whole life I was a huge dairy person. My bone density was -2.5 so I’m wondering what I can do to build my phone density?
Speaking of Menopause, if you're post menopause your estrogen levels are at zero, so if one is on HRT, getting the estrogen we've lost, that protects us from heart disease, heart attack. So why would estrogen be a problem?
Thanks to your committee. You're doing a great job. Can you talk about African indigenous plants as most of the plants (straw & blue berries, Arugula etc) are very difficult to obtain here.
Obtain where? Strawberries and blueberries and arugula are very easy to obtain if you’re in the states. You can grow them very easily in most parts of the country. I garden, I’ll give you any tips if you want
@@curious1366 I have malabsorpion- too little stomach acid, digestive enzymes and bile. Vitamin D doesn't fix that or I would have recovered after a summer of digging drainage trenches for the back yard.
Can calcium supplements cause gallstones? When my son was little I was giving him liquid calcium and I had issues with gallstones and had gallbladder removed when he was five but I believe I had stones ten years prior but didn't cause issues until I had my son. Then when he was 14 he had gallstones and had his gallbladder removed as well. So then I was wondering if it has something to do with genetics or calcium supplements.
I am in my 78th year, healthy bones, a vegan for 14 years. My only pill is a b12, never been healthier does not see a dr, because that makes us a patient. All drs know what to do is recommend poison pills. Americans need to cook their own meals, no recipe book is necessary, but they are all lazy.
Thank you for sharing this information! But are there still SUFFICIENT VITAMINS AND MINERALS in CANNED BEANS? Do they still have ANY VITAMINS AND MINERALS? Is it healthy to eat CANNED beans? I would honestly appreciate your answer and your help! Kind regards, Anna
I've been vegan for decades and have osteoporosis despite taking vitamins/minerals forever and exercising. I also broke my right foot (although I think anyone would have with what happened) and chipped my ankle bone in 1/2021. :-(
how come beans are recommended when they're acidic - and acids work against maintaining calcification of bones (although they can help with absorption - like vitamin c)? Greens are better - because they're alkaline due to chlorophyll.
just a disclaimer to anyone I wrote about any medical stuff - while I do have a health degree - I am not knowledgeable about everything on every subject - so I only try to educate, but none of what I say is for medical advice.
