I think that macrocosm = microcosm... and there is no "nutrient" when you look at a forest. BUT, the waste of life from the trees with their leaves and dead branches, the corpses of the animals is very important to create soil with composting process. And for sure, our body is working like this too. So composting fibers is a very a long work from the molars and wisdom teeth, plus, important salivation will make a huge difference when eating fibers. We are different from a gorilla because they took their time to eat... Humans don't have time to cherish the process, the transmutation, alchemy of the art of eating. We are not different, but this way of life is not natural, so a lie toward Nature, outside and inside.
Hey there, sorry to write this here, but chances are higher you'll see it. Whenever you ranked food so far you always gave percentages for i.e. vitamins and I don't know how to understand those. If possible I'd much rather have mg etc or at least some way to convert the persentages if you know what I mean.... Thank you for all your work and effort!
@@DaffodillonThose are the % of the recommended daily intake for the given nutrients. I don't know which recommendations he is following, but the differences should be minor anyways
@Daffodillon First off. You got lucky I saw this because I am WAY more likely to just see an individual comment, because I actually get a notification for it. Just for future reference. But the percentages come from the USDAs Food Database quantities compared to the RDA. To me it's a lot easier for people to see 50% Vitamin B1 and Zinc than .6mg and 5.5mg. How much you need of each varies a lot and throwing up numbers for all of those would mean nothing to the general public
The quality, simplicity, and wisdom in these videos are supremely underrated. University professors should learn a thing or two from these video formats. Thanks for your videos Talon Fitness props to you.
Thanks -- only hint I would give to people wanting to start eating more fiber - ramp up slowly! Do not go from little fiber to recommended or higher overnight! Also your body gets used to it so if you are having gas issues they should go away in a few days. Lastly - eat your peels, just including the peels in your diet makes life easier and is a way to include insoluable fiber without much effort.
Good advice. I went from little fiber to a TON of fiber and it resulted in constipation for a couple days. After that, I ramped up more slowly and any negatives went away, replaced by, well, the best shits of my life.
@@Weatherman4Eva I've never eaten banana peels but I do eat orange rind - I slice up the orange in thin slices and then dehydrate the slices. Then I eat the slices peel and all for a snack with some nuts instead of like trail mix.
Talon, have you considered creating a video or spreadsheet applying all this knowledge into a healthy weekly consumption ingredient list? I would love to reference a spreadsheet made by you of the best of all the different nutrient categories and to be able to come up with my own recipes on a weekly basis but knowing I'm hitting the best ingredients across all categories. Love your work!
@@Talon_Fitnesshere sits a data scientist who’s actively arguing for healthy diets and would love to consolidate your different sources into a public dataset or app ;)
Might help others but I throw in pronabably 2 or 3 tblsp of raw sesame, sunflower, and pumpkin seeds into my lentil pasta to help get my daily serving since it's not as easy for me to snack just on nuts & seeds all the time.
I‘d love a video about flour. I’m really into baking and I’m not using any white flour, only whole wheat flour, but I’d like to know what alternatives I have. Coconut flour? Almond flour? Cornstarch(which isn’t really flour but also used in baking)? Rice flour? There’s so much! I’d really appreciate it if you made a video about this. Of course, there is information on this in the internet, but not as neatly presented.
I’m sure oat flower would work pretty well, considering oats are high in fiber (the sprouted oats of course). All you really have to do to make it is throw it in a blender and blend until it’s a fine powder.
There are many different (whole) wheat flours with wildly different properties for baking. We usually have three or four on hand at any time. Rye flour is also great for bread baking. You're on a slippery slope. Pretty soon you might find yourself ordering whole grains in 25 or 50 lb sacks and grinding them in your own kitchen flour mill. One bonus of that: limitless supply of whole rye berries, which are a delicious and arguably nutritionally superior alternative to rice (but take forever to cook, unless you have a pressure cooker).
To eat healthier I highly encourage people to start a garden at home. An organic garden is even better, where you make your own compost that you put on your own plants. You know exactly what you eat then, and there is something extremely exciting about eating your own food. You will surprise yourself eating and enjoying ton of things you would not enjoy otherwise. When I dig carrots and eat them raw right in the garden, they taste better than a cheeseburger lol. You will eat healthier without even noticing it.
Love the videos, as usual. Nothing is more pleasing than a perfectly "digestible" info dump on a topic so simple and yet complex that you only seem to learn about it in college if you elect to do so (in the USA). These nutrient summaries and the tier lists etc should really be printed and provided everywhere. That said, it's always funny to see so many people hate on Brussel Sprouts lol. It makes you realize that all those kids shows and cartoons actually successfully brainwashed people into hating such a delicious tasting veggie.
Part of it is sometime in the 80s & 90s a change was made to brussel sprouts that greatly lowered the amount of bitter compounds naturally in them. And the cooking method changed from boiling to baking, this adds oil and higher temperatures. Boiling is useful because it has a fixed temperature (≈100°C/212°F) and water is significantly more effective at transferring heat than air. So its faster than baking but fails to achieve the delicious Maillard reactions which are optimal around 150°C.
I thought soluble fibre was prebiotic not probiotic because it is food for the bacteria, rather than strains of live bacteria like you'd find in fermented dairy products etc. Love these videos, really interesting - I love how you break everything down digestibly (pun not intended)
Nobody should be shying away from chia seeds or flaxseed because of that fat or calories. Not all fats (and carbs) are created equal. Very few foods are good sources of Omega 3 fatty acids, and most of them are fish. Chia seeds and flaxseed are members of this elite group and the only ones that are vegan. Chia seeds and flaxseed are staples in my diet. I use them in my overnight oats parfait, which I eat for breakfast and dessert.
Same, oats and flax everyday is the one rule that will make you feel so much better. I am a vegan and consume flax in oats everyday, I may get my DHA levels checked at some point to check if the flax are doing their bit or if I need supplements. Good comment.
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
hi, I post this often but I have had a gastrectomy. While it is a challenge to get enough fiber, I have found the mixture that works best for me and it's such a relief.
Awesome I have been having stomach issues and I will definitely buy buckwheat and raspberries to add to my diet! Thank you talon, and very excited for your Spices tier list in the future
Please note, that of your issues become worse, you can consider stopping plant based food completely, and go full carnivore. I know, it's cursing in the church, but it has helped many before.. You can forget this, but when you are in need, remember the advice..
I agree with the title and less with part of your commentary. It absolutely is essential. Don't back away from that. You're right. "Small chain fatty acids" help to replenish the mucosal membrane on the epithelial lining of your colon. This mucus membrane effectively acts as a filter. Allowing fluid movement but also a way to trap in harmful bacteria in and from making contact directly with colon where it can then be absorbed more readily into the blood stream. The other issue is a low fiber diet kills off a lot of the bacteria that produce SCFAs. They do so by fermentation. This fermentation sets the PH and overall conditions in the colon. Essentially making it more hard for harmful bacteria to reproduce in large numbers. I've never found any research that digs into the issue in humans but we know in cattle this PH switch makes them harbor e coil and salmonella. You can compare grass fed cattle and almost no traces of the two. Grain Fed cattle, low fiber, they are teaming with bacteria. They also have large differences in DHA content. It's actually how a lot of the outbreaks in the two bacterias have occured on things like spinach. Their poop is being used as manure and it is festering with those bacterias present. Then it doesn't get washed off. A colon with very little mucus lining and constant exposure directly to harmful bacteria could explain part of this explosion in inflammatory conditions in west and places where western diets are adopted.
Essential in nutrition means that the body REQUIRES it but cannot make it itself. Not a single gram of dietary fiber is required, and so it cannot be considered essential.
@@dakotad.8609 Yeah I understand the textbook definition. Problem is it's kind of old. I mean microorganisms are responsible for producing all the things you need. That makes them essential. So aren't their dietary requirements essential as well? We don't know what those are in a specific and exact manner but we do know enough to promote the beneficial kind.
Just because you are not consuming fiber does not mean you do not have a microbiome. You can still have a perfectly good microbiome that is different in some respects. At least, that appears to be the case with the many people that are zero fiber. Cattle are supposed to eat grass, not grains. They should never be fed grains. That doesn't indicate anything for humans, although we probably shouldn't eat grains either. Most people with significant inflammatory conditions are probably eating a reasonable amount of fiber, seeing as typical standard diets are all somewhat 'plant based'. Many people with inflammatory gut issues appear to improve their conditions with low/zero fiber diet. I significantly improved my IBS when I stopped being vegan and subsequently 100% cured my chronic constipation when I became hyper-carnivore. Fiber gave me constipation. My inflammatory markers are great.
@@trail.blazerHumans are supposed to eat vegetation too. That's why we have a colon that needs fermentation in order to function correctly. So do Cows, that's why I brought them up since extensive research had been done on the fermentation process in their colons and they are an 80% genetic match. Gorillas and Chimps which are both 98% genetic matches actually have 40% larger colons. Why? Gorillas only eat Veggies and Chimps go through several months of the years where its almost all they eat. Our colon seems to have shrunk as we started to eat more grains. That doesn't mean fiber isn't necessary for the proper functioning of the colon. Whole grains are high in fiber. It seems like the decrease in chloroplast is most likely why the colon got smaller. Not the decreased need for fiber. Did you ever think you not having the proper guy bacteria was why you had constipation when you ate high fiber foods? You can avoid fiber and eat a bunch of meat if you want. It just means a shortened life span, heart problems and colon problems.
Thank you for including the amount of fiber per 100 calories. This is very useful for comparing food and that information is usually missing (in other videos or articles).
Fun fact for y'all: overnight oats retain more of their resistant starch than cooked oats. And cooking and cooling lots of different sources of starch can create resistant starch. Those mashed potatoes tonight? More resistant starch tomorrow.
You said in 4:15 that soluble fiber is a probiotic, don't you mean prebiotic? probiotic are the bacteria while prebiotic are the fibers that feed the bacteria
thank you for addressing that access and location play an important role in the food people eat! many will tell others to “just eat healthier” but don’t understand that healthy food is more expensive and to some can be straight up inaccessible (food deserts).
Yess, fibre, although I think I may have gone a little bit too far with it, because... Well, my digestion is a little bit too "smooth", if you know what I mean... On the other hand, I heard soluble fibre provides 2 kilocalories per 100 grams; is that so?
One small detail: Excess carbohydrate is not converted to fat. When carbs are plentifull you probably will gain weight, but that's due to the fat in your diet being converted to stored fat. Our bodies technically can convert carbohydrate to fat (de novo lipogenesis) but only does so under extreme conditions. Bees can do this very efficiently, but humans unfortunately aren't bees. If people ask, I will provide the source, but in one experiment people were fed large amount of simple sugars (about 1,5 times their TDEE) and even then only between 3 and 8 grams of fat per day was created as a result of de novo lipogenesis. It is truly alast resort for the body and not at all something the body readily does
THANK YOU for making these videos easy to digest and not psuedo-sciencey or gym bro in tone! Question that I didn't know if it should belong here on in the grains one but: how would you rank/tier low-calorie and high fiber processed cereals and pastas like Fiber One Original cereal or Carbe Diem pasta line?
Hey I have a suggestion for the real killers: contaminants (heavy metals, micro plastics, pcbs, other polluants and maybe even talk about anti nurtients) I would love to learn about these!
Going herbivore made me consume a LOT more fiber, (namely insoluable fiber). As a result I got satieted a lot faster and made me go from morbidly obese to reaching my ideal weight in the span of a year. And I wasnt even trying to lose weight. That stuff is crazy good.
best source of fiber is whole grain. processed foods like breads and pasta have fiber removed from them and consuming food not in their whole form causes indigestion which leads to obesity which leads to various diseases due to clogging.
Since the gut microbiome is directly related to our immune system, and fiber is essential for gut health, I would argue that fiber is very much essential. People consuming too little fiber run the risk of immune issues, IBS, depression and more. Also: fiber is a prebiotic, not a probiotic. Probiotics are live bacteria like fermented foods. Do get yourself down the rabbit hole of the gut microbiome. Start with Simon Hill right here on RU-vid.
Just gonna put this here as it's the most recent video of yours. How about a Herbs/Spices nutrition tier list? I know you've done veges and stuff, but ranking basil vs Rosemary and Ginger for example. Issues will be finding comparisons of fresh versus dried, cooked versus raw etc.
Dried fruits are also a great way of getting your fiber in. Since i've implemen those (and a teaspoon of sesame, chia and flax seeds) daily i didn't have constipation issues anymore.
You only briefly touched on added sources if fiber artificially added/created, but perhaps you could cover that in a redo of this (if you ever revisit this, like you have with some older videos) or in another video? I think artificial sources of fiber may be more common, or at least more convenient in theory. An example is how some protein bars like Quest, No Cow, and Kirkland I believe all have soluble corn fiber in there. And lots of it. Then there's things like oat fiber, which are growing in popularity for things like baking or smoothies. I've even seen some store-bought foods I wouldn't expect to have these in them. Usually small amounts, but still. As things like green powders are becoming more and more popular as people struggle to eat their fruits and greens whole, so too are (or might) fiber additives increasing in popularity. Anyway, I think it's worth covering the effects of those, how viable they are, if they can even serve the same purpose as fiber, etc.
You had me till you said, "(Fiber) may not be one of the most essential as some of the other nutrients"... um, essential in what way? Life? Ok. Health? No way. Given that numerous diseases can be linked to a lack of fiber, I'd argue that this nutrient is one people should focus on & is very essential for a healthy life.
De novo lipogenesis is not very efficient. It is an extremely intricate process that the body doesn’t really want to do as it costs energy. The body has an extraordinary capacity for glycogen and many metabolic processes to use it. Dietary fat, by contrast, is 100% efficient in fat storage. It’s not the potato, it’s the cheese and butter on it that contributes to weight gain.
Sorry, can't agree. I haven't eaten much if any fiber for around 5 years now being on a meat based diet. Wood is also fiber, I generate lots of it in the workshop when cutting planks but I don't consider it to be food and trees are just bigger and sturdier plants than vegetables.
I can't remember the last time I got under 100g in a day, I don't understand how it's possible to eat enough food and not get enough fibre. Some people must eat so much crap
