Links to the three studies: pubmed.ncbi.nlm.nih.gov/37132226/ www.ncbi.nlm.nih.gov/pmc/articles/PMC10053756/ www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/ 💪 Join Patreon for early access to my videos, the '5-Years Younger' online course, & Discord chat: www.patreon.com/bradstanfieldmd 💊 My full supplement stack: drstanfield.com/my-supplements 📜 donotage.org/product/creatine | Use code BRAD for 10% off
The issue with low carb is that very few people do it correctly. People need to have lots of green leafy vegetables for the potassium, otherwise heart health is severely impacted. Sure, you can survive on fats and protein, but it is not nutritive enough if you don't add the minerals and especially potassium that you would otherwise easily get from potatoes. That's the limitation of those observational studies. There is no standardized protocol and hence no control for diet adherence.
A friend is crazy about Keto Diet, She scared me! Her meals are all animal fatty such as pork fat white meat, spent lots of money for Keto products … Right, there’s no real Keto diet results study!
@@toto6257 Easy, spend 1h with her along with ChatGPT, tell her to watch her "sources" with you (she likely gets the info from Paul Saladino, Shawn Baker, Ken D Berry, Eric Berg, Sten Ekberg, low carb down under, ect..)anyway these guys rarely cited anything but when they do they either do 1 or 5 of these things 1. mispresent 2. Misquote 3. Industry funded 4. Weak evidence such as J curve and U curve which happens all the time to epidemiology 5. Zero human outcome evidence but only mechanism finally selling courses and supplements is the major red flag
@Dr Brad Stanfield The healthiest I've ever felt in my life was when i was staying in Bulgaria for just over a month. Small salad starters or occasionally soup 3 times a day, 3 average sized mains generally meat, fish or pasta, something sweet like watermelon or yogurt with raw honey for desert. Just about every night consuming some wine, beer or local spirits. I think I woke up with a hangover once the whole month I was there. Must be something in the water over there ;) or more than likely having fresh bowls of fruit and veg 3 times a day
I have always wondered if the people/researchers who use The Mediterranean Diet as evidence of a healthy diet have ever lived on The Mediterranean??? I have lived in Spain for 5 years and I think one of the biggest points that is missed when considering the health in the Med area is stress levels...People here drink a lot, smoke a lot, eat a lot of bread, eat a lot of meat and seafood but they definitely seem less stressed and with the amount of sunshine they get I can't help but wonder if one of the major determinants for a healthy life is simply to have less stress and more sunshine...and of course I'm not saying that alcohol, cigarettes, bread and meat is the way to lead a healthy lifestyle, I just think stress and sunshine are overlooked...
I agree that other things than diet might make meditaranian people healthy. But you fell for a misunderstanding, the "meditaranian diet" in health studies is not what people in Spain actually eat. It is just a name for a certain diet.
@@Coromi1 But who actually eats the "mediterranean" diet, apart of a tiny subset of health fanatics that eat a lot of nuts, legumes on top of fatty fish, green vegs etc? They certainly wouldn't have any weight in a huge prospective study from the US. Spain, on the other hand, has the highest meat consumption in Europe and one of the highest in the world, and also one of the highest life expectancies (#1 for both meat consumption and life expectancy is Hong Kong). And yes, just coming back from Barcelona I was surprised of the number of people drinking alcohol in the morning (our hotel on the coast had wine on the gigantic breakfast buffet).
Just watching a series on RU-vid of country people in Chana cooking meals. The main diet is dried pork, quite fatty or eggs with a lot of greens and a small portion or rice of a wheat bun that looks delicious, like filo dough. These are beautiful, strong people. Clearly meat and greens dominate.
People always get caught up in the details... Just maintain a healthy weight avoiding excess calories, eat natural foods according to what your digestion allows, avoid processed junk, supplement with common sense and exercise regularly.
@@kayumochi that's actually pretty much exactly what Stanfield says. He specifically recommended avoiding low-quality (i.e., processed) foods in this very video. Stanfield himself liked the comment, ffs.
One I think we can be pretty sure about--regardless of diet (low carb, keto, carnivore, vegan, etc.) eliminating sugar, refined carbs, and processed foods will lead to much better health!
We tend to define diets in terms of what foods to avoid, but I like to also emphasize diets in terms of what foods to add or eat a lot of. In addition to what you mentioned above, what has worked for me is adding an abundance of vegetables and fruits, an abundance of nuts and seeds, and an abundance of foods with high soluble and insoluble fiber content. High-quality food types (e.g., whole-foods, low glycemic, with very high content of micronutrients), nourish our body and helps us manage hunger.
Here is the Summary: Three recent studies independently confirmed the best diet for human health. The studies analyzed different diets including the low carbohydrate diet, low-fat diet, ketogenic diet, Mediterranean diet, and others. The first study, published in the Journal of Medicine, was a prospective cohort study comparing low carbohydrate diets to low-fat diets. It was a massive observational study involving over 371,000 participants between the ages of 50 to 71 years old in the United States. The study found that those following a low carbohydrate diet had increased rates of death, heart disease, and cancer. The study suggested that a healthy low-fat diet with minimal saturated fat intake would be an effective dietary strategy for healthy aging. The second study, published in the British Medical Journal, was a systematic review and meta-analysis. It found that the Mediterranean diet and low-fat diets were most effective in reducing all-cause death rates. The third study was a narrative review discussing the Mediterranean diet and its benefits in limiting many culprits in the standard American diet that drive cardiovascular disease. It also discussed the keto and other very low carbohydrate diets, stating that while they have been promoted for effects on weight loss, improvement in insulin resistance, and blood sugar level control, they can also promote increases in LDL cholesterol. All three studies suggest reducing low quality carbohydrates and saturated fats and replacing those with high-quality proteins.
Low fat isn’t the answer, just low saturated fat. Nothing wrong with loading up on extra virgin olive oil. Supercentenarians living to 110+ prove this.
I had interesting results from a high fat low carb diet. I did it last month and for the first time in my life I got my period with zero PMS symptoms. I’m 38 and my PMS has always been terrible. I was so shocked and confused about why the diet made such a big difference. (I always eat fairly healthy, non-GMO, mostly organic).
A very low carb diet changes hormones in women. This is considered a problem most of the time, so women get often advised to eat more carbs at certain times. I wish I could know how the keto diet works on the longer run for you. But still, thank you for sharing, it's interesting. Oh, and please consider that the keto diet may make you feel better and still increase the risk of cardiovascular desease.
Your body responded so well because it is how humans have eaten since we have existed.The diets of today, most are no more than 100 years old and we are shocked at how healthy and good we feel eating our natural diet. Crazy to even suggest it is wrong.
@Alexandria Earthing 💗 🌏 How long did our ancestors have the use of 1. Sharp weapons (knives/spears etc) 2. Fire 3. Cooking? In the absence thereof...whatcha gonna eat?
My family is genetically predisposed to heart disease and cancer. Grandfather died of a coronary at 49, 53 yo cousin too. I've always been very thin and active, hiking, backpacking, running, weight-lifting, etc. I have naturally high cholesterol and was diagnosed with prediabetes 11 years ago. I tried a low-fat WFPB vegan diet and found eating this way keeps my glucose levels in the normal range with the added benefit of dropping my cholesterol 100 points. LFWFPB suits my body type well. I feel great!
@@Nelis1324 Also known as a destroy the environment while becoming nutrient deficient diet. It definitely requires supplementation and often leads to awful gut/digestion issues.
@@EinSofQuester I don't know why you posted this comment as I already keep my diet very low fat. That's why I commented that it's low fat whole food plant based.
I think LCHF would perhaps perform better if the fat source was specified as focusing on nuts, seeds, olives, avocados etc. Also if the low carb diet ensures it was still rich in fibre from non- starch vegetables and Berries. It is hard to compare low carb to high carb as there are so many variables. If the vegetable content was the same across both diets AND the protein (including quantity and source), then the strength of the analysis would be greater.
Well 6:20 I see that reducing salt in your diet is increasing your overall mortality risk, if you forget the huge uncertainty range. ,😂 I lost only my weight when I start going low carb, getting away from this starchy ( sugary food) . The body does not know , if the glucose or fructose came from legumes or juice or candies. But for the body it is important, how the sugar is moderated by the fiber.
🎯 Key Takeaways for quick navigation: 00:00 🥦 Three studies confirmed best diet for human health. 01:25 📊 Observational study: Low-carb diet linked to higher death rates, low-fat diet to lower death rates. 02:37 💔 Low-carb diet associated with increased cardiovascular death, low-fat diet with lower rates. 03:59 🌱 Replacing low-quality carbs and saturated fats with plant-based proteins lowers death rates. 07:26 🍗 Keto diets may raise LDL cholesterol; plant-based keto might mitigate effects. Made with HARPA AI
There are "real doctors" that eat low carb and carnivore diets and thrive. They follow a different set of studies (a lot that disagrees with this Cochrane study) and have excellent results on their own bodies. I changed from a low fat, high carb diet (Pyramid) to a low carb, almost carnivore diet and dropped weight. After most of the US adopted this low fat/high carb diet diabetes, cardiovascular events and obesity sky rocketed. I am Type 2 diabetic and eating low carb/high protein finally dropped my morning glucose readings below 100 and I felt like I was in my 20s again (I'm 68). I found it difficult to follow carnivore diet because it stresses mostly beef. I ate seafood, foul, pork, eggs, dairy and beef. The carbs I cut out was grains and starches and eat only low glycemic fruits (berries). I found that Nina Teicholz did a 10 year, more thoroughly scientific study on fats and carbs with her book 'The Big, Fat Surprise' than Cochrane study. You can learn in her book where the low fat studies were flawed. I'm no dietary prophet as I fall off the wagon occasionally. I hate that a 'Tiff's Treats' was built 2miles from my house. OMG the chocolate chip cookies!!!!! 😎 P.S. LDL is not as bad as has been reported. The culprit in our diets is sugar and the non sweet carbs that turn into sugar. Inflammation caused by sugar is our body's enemy. I will now step down from this soap box. Sorry.
I've tried that best diet and even eliminating the high fodmap foods it gave me crippling ibs-d. Cut veggies by 80% and added fatty meats dairy and that all went away. GI Dr just shrugged his shoulders and said whatever works for you. I stay away from high carb, sugars and all seed oil so no fried foods. So far all good 🤞
I'm glad you found something that works. I also had debilitating IBS-D for decades and it went away totally on keto. That was eight years ago so I believe it was simply done by eliminating the foods that were the cause. I have zero desire to add them back in.
The well balanced whole plant diet is superior. It gives me a lot of gas but my microbiome is amazingly healthy (had it tested) and I never get sick. I'm 52 now and after 22 years on this diet I look years younger. Try it, most people don't get the gas issues if they gradually introduce beans and grains.
A lot of it has to do with what these people were doing from age 1 to age 50. If they're following a low carb diet, then most likely they struggled with weight and a poor diet beforehand. There are just so many variables in a study like that. I feel so good on low carb vs low fat. If death is coming early, at least my quality of life has been greatly improved.
I’m feeling the same. For me, keto has given me a quality of life that’s dramatically better than anything else I’ve tried, to the point that I’d still prefer to die earlier with my brain feeling this good vs. a longer off-keto life. But to be sure, I hope for an option that gives me the same brain-fog benefits of keto while not carrying the risk of fat, etc. The have epilepsy though, so I probably should have been keto my whole life… and perhaps that’s why keto is such a dramatic change for me. Thanks have been successful at other diets in terms of weight loss/maintenance, but none moved the needle on how my brain feels. I’d like to try doing just IF without being in ketosis, but I’m so far unwilling to take the risk of sliding back to the pre-keto me 😮
True, those who need a low carb diet often start because they are obese or morbidly obese. This obesity has to have an effect on disease later in life. As they say in statistics, correlation does not always equal causation.
Yes, I just want my health-span to equal my lifespan, whether I die next week or in twenty years time. I don't want to live forever, if my quality of life is poor.
I said the same! I mean this is another one of his low carb is bad videos.. If you lead a sedentary lifestyle, got obese and desperately tried Atkins to get out of it you probably had a lot of health issues going on
Eight years ago, I funded an N=1 study of keto. I lost significant weight and was able to get off all my medications for type 2 diabetes, hypertension, and high cholesterol. I also corrected my sleep apnea and no longer need my CPAP machine. And the biggest impact was in eliminating my debilitating irritable bowel syndrome. I have zero interest in changing my diet to match what the observational studies say. I will stick to my animal-based intersection of the Mediterranean and Keto diets, thank you.
If you have nigh LDL, unless your have a blood test, you likely won't know before you drop dead - you can't feel it. Very risky without monitoring that at least. And the IBS... did you have that diagnosed? I ask because it's not something you can self-diagnose. Many people who have IBS symtpoms actually just have a problem with gluten or other wheat proteins. This can be undiagnosed celiac disease, intolerance or an allergy. In this case, cutting out gluten and wheat products will have the same effect. Trying a radical diet, one that is neither natural for humans nor scientifically proven is never advisable. If you're happy with your diet... good! It's still risky, not just for cardio-vascular health but also cancer. That's what the study shows and that data is worth far more than anyone's opinion.
Im half turkish and been to most Mediterranean countries and have many friends from them all. Their diet is faaar from plant based or free from saturated fats because they binge in lamb, pork, fish, organs, sausages, hams, salamis, cheese, cheese and more cheese, butter, eggs and REAL ice cream from actuall cream. Also a great variety of fresh veggies, herbs, olive oil. And everyone eats atleast a loaf of white bread every day. None of them would even consider going even 50% plant based. So this concept of the Mediterranean diet being dominated by plants, legumes and nuts is very missleading
Yes, exactly, i am greek and what you say is 100% true! We try to eat as much meat and fish etc as possible, it's just that people can't always afford it. We do eat a lot of bread also, perhaps not a loaf / day but i would say 1/3 as minimum to 2/3s. Tomatoes, onions, other green vegetables we eat a lot but also lentils and other soups like these. Generaly, we eat whatever we can find, lol, but not the american - western shit :)
@@georgetosounidis5545 I tend to spend most of my money on good meat and such, instead of expensive clothing, shoes and accessories, cars, cigarettes, crappy food.
I totally agree, and I actually wrote a similar comment a few months back under a video propagating the Okinawan diet (an island in Japan) as a plant based diet, which is totally misleading! They do eat various vegetables and legumes but their diet is extremely high in saturated fat and meat. I really don’t know why these so called doctors and researchers keep lying about these diets and I’ve always been puzzled by their stupid unrealistic studies
there is like 1000 types of cheese in Turkey. And both Greece and Turkey love their Souvlaki/Kebabs. And then those countries have Mezze and with Mezze of course all 100s of types of bread to choose. Italians love their Pasta with creams and Pizzas. I am Turkish not from Mediterranean but the Black Sea. I think our food is healthy. We don't consume much red meat or chicken but live on small fishes such as Sardines, Anchovies , Whiting , I don't the English name (Çinokop) , love fermented vegetables all sorts, salads ie.Rocket, carrots, celery, cabbage always with olive oil and lemon or vinegar never with mayonnaise as in France, consume a lot of sunflower, pumpkin seeds as well as hazelnuts (%80 of Hazelnuts in the world are grown on the Black Sea), no spices, steamed or stewed vegetables such as cabbage, broccoli, beetroot (not healthy probably because of oxalates ), potatoes. Maybe it'd be bias but I would say the Black Sea Diet is better than the Mediterranean Diet.
No diets for me anymore. Just eating whole foods, best quality I can get. Never touched processed foods, eating fermented foods I prepare myself. Sugar could not exist for me. Not frying food just sauté them in high quality olive oil or other healthy fats. This works for me and I’m happy. Might not work for someone else with different needs 😉
We need to make sure that everyone understands that there is a huge difference evaluating a diet at surplus vs maintenance vs deficit. A lot of the comments around these topics seem to ignore this and only discuss the diet in the context of weight loss. Almost EVERY single diet at deficit, even the famous pizza or Twinkie diets improve blood sugar, lipid levels (though they have various effects on muscle/Brian atrophy etc.). If you eat a Twinkie or Pizza diet at surplus or maintenance however, vastly different results from a more sensible diet would be observed on both blood sugar and lipid levels.
Exactly this, a lot of these studies are worthless. I'm unsure why this channel is peddling them yet again. Instead, looking at the individual diet components gives you a better idea since there's more science available for it that is of high quality
I am gratified to see that in these studies carbohydrates are classified into “low quality” and “high quality” categories, based on the level of processing. I am disappointed that fats are not treated with the same level of discrimination. Instead, fats are divided into “saturated” and all other fats. Saturated fats are generally not highly processed, while unsaturated fats such as industrially processed seed oils are grouped together with fats such as olive oil, based on their origins from plants, and not whether they are substances that humans evolved to consume. Moving to the Mediterranean and low fat diets also removes highly processed seed oils from ones diet, while grouping diets high in both saturated fats and highly processed seed oils together confounds the distinctions between these two types of fats on human health. I suspect that removing both highly processed carbs and highly processed seed oils from the human diet is the real key to healthy eating.
Good points! And we STILL hear from various "experts" and groups about the joys of seed oils when they're like one of the worst things humans have in their diet at present. The food industry still has its claws deep in the scientific community it seems. Or parts of it open to being bribed.
@@scotlandtheinsane3359 The food chain at all levels is filled with refined seed oils, sugar, and high fructose corn syrup. Unless you cook it yourself from basic ingredients it’s impossible to avoid these fake pseudo-foods.
Being an old person myself, I find the idea of old people eating more protein in order to maintain muscle mass ridiculous. We lose muscles because we don't use them. Eating extra unneeded protein will just make us fat. To maintain muscel mass, pumping iron or other movements that stress the muscles thould do the trick. At age 80 I have been adding muscel for about a year.
nice review. the biggest challenge is studies evaluating keto do not distinguish between a keto diet that is based on healthy fats (salmon, avocados etc) and a keto diet that is based on bacon grease and they are all lumped together. most of my patients that do keto, do not know the distinction either and they think just because they consume no carbs then can eat whatever fat is out there. we do need studies focused on properly done (clean) Keto diets.
This is more or less exactly what I wanted to comment. People who do keto could live on frankfurters and mayo and it would still be keto. Since the meditteranean diet appears to be healthy and is not low-fat, the type of fat does appear to matter quite a bit.
exactly what I thought, doing large studies on dirty keto diets is quite literally void and useless. I do not understand why they still aren't making the shift to studying clean low card diets, in THEORY a low carb + low saturated fats diet is the best, so why not study that???
I've eaten the same thing every day for 5 years. I fast for 18 - 20 hours and then have 2 meals in my 4 - 6 hour eating window. 1 can of sardines 6 tablespoons of olive oil 1 cup of sauerkraut 2 boiled eggs 60 grams of walnuts 60 grams of macadamia nuts 1 Brazil nut 2 cups of broccoli 2 cups of rice cauliflower Half an avocado 2 tbsp of salmon roe 2 tablespoons of organic parsley flakes .2 oz beef liver twice a week "a small bite" Occasionally 4 oz of chicken breast. Dessert 6 raspberries 6 blackberries 20 blueberries 15 grams super dark Montezumas chocolate. I'm in ketosis 24/7 and have been on this diet for the last 5 years. So, I guess this would be my version of a Mediterranean keto diet. This is my keto diet.
I've eaten the same thing every day for 5 years. I fast for 18 - 20 hours and then have 2 meals in my 4 - 6 hour eating window. 1 can of sardines 6 tablespoons of olive oil 1 cup of sauerkraut 2 boiled eggs 60 grams of walnuts 60 grams of macadamia nuts 1 Brazil nut 2 cups of broccoli 2 cups of rice cauliflower Half an avocado 2 tbsp of salmon roe 2 tablespoons of organic parsley flakes .2 oz beef liver twice a week "a small bite" Occasionally 4 oz of chicken breast. Dessert 6 raspberries 6 blackberries 20 blueberries 15 grams super dark Montezumas chocolate. I'm in ketosis 24/7 and have been on this diet for the last 5 years. So, I guess this would be my version of a Mediterranean keto diet. You mean a keto diet like this one?
I have been on Keto/Carnivor for over 5 years. I lost 80 lbs and kept it off. I have had stomach issues all my life and lived off rolaids etc., but as soon as I got on Keto that went away. I think it is also largely from using ACV every day. As soon as I go off keto it isn't long before stomach issues return. Even when I cheat I stay away from Veg oils and sugars. I only use stevia as a sweetener. My mom is now 90 She also started keto 4 years ago and it has helped her tremendously with stomach issues and reduced arthritis pain by 90% My weakness for carbs are pretzels and breads. Though I refuse white breads etc I make my own whole wheat sourdough when I cheat. So I find it hard now to see that you are saying keto is bad. Have you also checked Dr Berry on YT He is a MD keto carnivore Dr that I also follow. Oh and I started keto when my dr told me I had fatty liver disease. My last blood work 4 months ago was all good.
I'm Keto like you, but I think Dr Berry may be best listened to with a fact-checker... 😉 try to take more of what he says with the same pinch of salt 🧂 you'd sprinkle on your ribeye
I use Stevia as a sweetener. Knowing that sugar is basically slow arsenic poison I avoid it at all costs. Same with veg oils. Fruits are allowed on Keto once in a while and berries like black, rasb etc are the best for keto.@@oscarsh2909
@@mark7428 He actually didn't say that anywhere in this video, you seem to have a bias of some sort. My cousin was on keto for several years and then had a heart attack because his arteries were clogged.
Your health got better because you stopped eating all the sugar, fast food and other junk there is on every corner in this country. Make sure to check the health of your arteries next doctors visit
If we're going to take prospective studies seriously then we should tell people to eat Ice Cream since over 30 years there has been a consistent finding that it's protective against T2D by a whopping 22% also for diabetics its protective against CVD. Maybe it's true that LFD is superior but if we're being honest with ourselves the quality of this research is very very very low, for starters one FFQ a year? Plus another hard reality is that there is a plant based carb bias amongst researchers and whos applying the adjustments is very important. You can get one set of data to give two separate conclusions, we all remember the metformin findings in diabetics showing a huge protective effect that didn't hold up under a different analysis.
Intermittent fasting worked for me. Lost 90 pounds in one year and have kept off for 2 years. In the past, whenever I "stopped dieting" the weight just went back up. Of course, now I really pay attention to what I eat. Low carb and high protein keeps me on track.
I always am a bit confused about mediterranean diet, as someone from the mediterranean. I would not call most mediterranean diets low carb nor low fat, as bread and olive oil are part of almost every meal. Also meat products are a strong staple of it, if you know anyone who is trying to be vegan/vegetarian around the mediterranean you'll see it's challenging (most soups, lentils, chickpeas will always have some meat cooked along them). However it would seem from most studies, it also happens to be one of the healthiest. The only conclusion to draw is that whatever the US "Mediterranean diet" is much healthier than whatever the standard is.
It eliminates refined carbs and seed oils, which are the source of perhaps 95% of American health problems. Clean keto does the same thing, but better.
@@grugnotice7746 You hit the nail on the head and is what the author of this video and the studies are all missing. The difference in the outcomes is not from the "low fat" but from the reduction in the very bad fats when lowering all fats: The vegetable/seed oils and the frying in these oils in particular that are problematic, People on low-fat diets are avoiding these (and all fats) in general and the only reason they are not falling as ill as those who eat modern western diets. If you look at the results, Mediterranean is clearly the winner, and it is BY NO MEANS a low-fat diet. I'm frankly shocked at how shallow the studies are with the correlations and false conclusions. Mediterraneans have plenty of saturated fats in their diets, and some saturated fats are essential. Olive oil is also like medicine as well as cod liver oil which is high in sulfated vitamin D (among other vitamins). I grew up in a Greek and Croatian family, spending most of my summers in those countries, so I speak from experience in these diets. Rid yourself of sugars, starchy carbs, white breads, seed/veg oils, and don't fret over pure grass-fed butter and other organic saturated fats. Ensure you have some femented foods (rich in K2) in your mix. A glass of red wine a day is also going to extend the years and there is a massive amount of evidence for that.
I personally take away that yes, indeed changing to a plant based diet seems to increase your longevity, what I would like to study however is quality of life on a meat based diet vs vegtable based diet. It seems to me a lot of the people who switch around do so more for an improvment of quality of life rather than a improvment in longevity.
I looked into the first study that was linked. The study gathers its data via a questionnaire. In medicine a questionnaire is among the lowest quality ways to gather data. The study asked patients what they ate in the previous year, check page two of the study under the title "diet assessment". A typical person does not know what they ate a few days ago, let alone over the whole year. Nor do they properly distinguish between categories of food such as regarding saturated fats in terms of healthy animal products (i.e. organ meats, grass fed steak, eggs etc) and unhealthy animal products (hotdogs, burgers, etc). Understand also that someone who eats a lot of "saturated fat" as far as a questionnaire study is concerned (aka someone eating fried chicken, burgers and other bad quality animal products) is less likely to be as health conscious as someone who eats a more plant based diet (who thus also is more likely to exercise and avoid other harmful activities like smoking and alcohol). To actually confirm which diet is best you would need to compare more detailed categories. There is a huge difference between healthy saturated fats (organ meats, eggs, grass fed steaks etc) and unhealthy saturated fats (fast food fried chicken, fast food burgers etc which would be typical saturated fat dishes in the USA where this study was conducted) Interpret this study however you want, but do not think that science has just confirmed the best diet with a simple observational study with a questionnaire as its data source. Always question the study that you are using to make decisions about your health!
Thank you. I was very uncomfortable with the "open ended" statements being made, as studies. Seems nowadays, anyone can mince words to give the illusion of legitimacy. Quite frankly, the advice being offered, seems to contradict the tons of data and research I have viewed. I believe there is a bias here. In a previous video, he alluded to NAC, and that therent aren't enough studies to prove it doesn't cause cancer. Wow! So the word gymnastics is unbelievably misleading. And the only motive I can think of is because, well, NAC has been used widely to prevent covid. Motive is quite clear. Big pharma lacky. And also has himself product for sale... RED FLAGS
Currently I switched TO Dr. Dale Bredesen protocols. Generally I eat plant based protein during the day. At night I eat more plant based protein but allow myself an oz or two of zero fat smoked salmon with “high omega3” per the package.I don’t know ho it can say zero fat on back. I mildly IF. I’m not APE4. He says mildly ketogempnic diet, but I think that depends in part on pushing breakfast off. He says that Metaboliflexibility is important. That’s always been easy for me so I’ve decided to continue it. I cut off food by 7 at night, or earlier, and do breakfast around 10:00, sometimes later. My breakfast is coffee with soy milk and “ vital Proteins” collegen. I will also add Naturs Bounty protein that is complete protein. That is it for breakfast. For lunch I have the plant based crepini by Just Eggs. I coat it with mustard. I measure my EVOO, selected for higher poly phenols. Then I load it with baked soy and raw vegetables. I might dot it with hot sauce. I’ll eat a second one. For snack I eat a cooked sweet potato with torn stevia leaf in it lots of cinnam😅n, cardamom’s m. I will eat a mini Kind bar with the “low glycemic” label. The only problem ne with that is the dark chocolate cherry. These have saturated fat so I watch that. For dinner I fix myself , husband, grown son each a huge salad. The bowl is as big as the big plates. Allow some naughty toppers especially on theirs. Tortilla strips. Candied nuts. (Very few”). Plant based bacon bits. I skip the sugary nuts. I fix the guys animal protein. I aim for lean cuts. I’ll fix a side like broccoli with water chestnuts in a water and Braggs Amin acid base. They love that. Sometimes a side is a starch like steamed corn. For myself I will put some baketofu on my plate and literally like 1-2 oz of flesh to get that protein up. That’s what I’m doing currently. I just switched from low fat vegan. Thank you for the study updates. Over the years I’ve tried it all. I am not loyal to any one single diet. I try to go with the best science. I did see that vegan gal who was an influencer fro.m Russia who passed young. Bless her. My take on it was a long term shortage of protein of any kind. I am in my 60s. My BMI is 23.8. I walk a lot. I line dance. I do dumbbells at home but only for one song. Still, the arms grow. My gene report says I am in an elite class of genes that can build muscle. LOL! air says top 13%. That’s not elite. Anyway, it’s shows. One song a day and the arms bulked out. Otherwise I happily do an OK amount of housework everyday just to keep ion my feet, since standing and using big muscles burns twice as much as sitting down. It’s a sustainable lifestyle. I must say the Bredesen protocol is way more portable and easier. I eat nuts when ina hurry and going out. Oh, I make mown own salad dressing. EVOO, mustard, and a small bit of Ranch , pepper. For dessert another mini kind. If we have to eat out(rare) or have company I just don’t worry too much about it. I try to get the healthiest selections but it’s usually falls short.I look forward to your videos. They are good. Thanks!
Definitely agree with the results. After trying IF, KETO, South Beach, CR, etc. I find that Mediterranean diet is the easiest to sustain and studies show best outcomes... plus correlates well with blue zones. Med diet is technically BOTH LOW - BAD CARB and LOW BAD FAT. Protein sources are a mix of plant and animal. I currently follow med diet however I added CGM to further guide my carb choices by looking at its glycemic load/index. Surprisingly some supposedly good carbs or foods like Oatmeal and other grains can raise your blood glucose quite a bit.
This is all good information and very helpful, thanks for your time and quality of the info. The one point that I think gets overlooked a lot in these studies which I find problematic is that they often categorize fats (oils) without separating out good, healthy plant based oils from other low quality oils. If you don't have studies showing the specific oils being used by the test participants I think the results will be unusable for the population who put a lot of focus on only eating healthy plant based oils. There is a difference between eating coconut oil versus vegetable oils and even though they may both effect your cholesterol numbers in similar ways, the end result may be very different. Especially regarding all-cause death rates and heart health.
I was taking a protein isolate (dairy) and it took me a while to figure out the additional amino acids were causing goutte. That was the first and last time I had to deal with that excruciatingly painful issue. Just imagine what crystals in the joints of your feet feel like when you are trying to walk. A very very big Ouch.
Since it seems that there is no solid conclusion I've given up on diets for now. I simply eat what I want but try to apply a few thing around my eating habits. Like reduce the intake of sugar and highly processed things like junk food while aiming for higher quality foods, whether its meat or veggies. I eat within a 8-10 hour cycle to let my digestive system rest for the majority of the day while keeping snacking to a minimum. I'm also convinced that exercise and getting close to that 10k steps a day helps immensely with some of the imperfections or shortcomings of any diet.
00:00 Three studies confirm the best diet for human health 01:09 Low-carb diets linked to increased death rates 02:16 Low-fat diet associated with lower death rates 03:25 Adequate protein intake recommended for middle-aged and older people to counteract sarcopenia. 04:39 A meta-analysis of randomized controlled trials compared the impact of structured dietary programs on death rates and major cardiovascular events. 05:49 Mediterranean and low-fat diets are winners in reducing all-cause death rates 07:00 Standard American diet culprits drive cardiovascular disease. Keto diet may increase LDL cholesterol. 08:12 Reducing low quality carbs and saturated fats with high quality proteins is recommended for cardiovascular health.
I thought the DASH diet was the healthiest. I know I have been following it and recently took a blood test. I had eliminated protein in my urine and the high cholesterol. The Doctor said the results were amazing and keep doing what I was doing. Turns out diet and exercise are good for you. Who knew?
@@TheVodec So, the dash diet stopped the protein leak ? I have the same problem; going vegetarian seem to have helped for me, but hasn't completely eliminated the issue.
@@chetanrs Glad to hear that you are living better! On the plus side more veggies help with colon cancer and the gut microbiome. I just work on those 5 daily servings of fruits and veggies. Plus the individual servings of greens, beans and berries. 30 min of "exercise". Walking or yard work. Good luck
DrBrad, can you please do a programme on chicken. I pretty much eat a plant based diet + chicken and fish. I wonder if a pure plant based diet confer superior health benefits? You see I just find chicken an easy, cheap and tasty source of proteins(I weight train). I don't eat the red meats. To go pure plant based would be a massive step for me.
After four years of experimenting I have arrived at a dietary pattern that cuts out refined grains and ultra processed food and prioritizes non-starchy colourful vegetables, low-sugar fruit and lean protein, mostly eggs, chicken, fish and seafood. I eat small amounts of many different nuts every day. I eat modest amounts of aged cheese, fermented dairy and full fat yogurt. I eat legumes a few times a week. I make sure I hit high fibre targets and low saturated fat targets every day plus all the micronutrients. It’s a delicious and easy diet, as well as healthful.
about the same here. I just want to point out: cheese is not always...cheese. Sheep cheese differs from cow products. Have a nice life, thanks for sharing.
I second this method. I think the core is to ban processed food (added sugar being the most common form of processing) and don't eat too much. With that, intuitive eating will adjust our diet like auto-pilot. Our body tells us when it's time to eat more vegetables, fiber, meat, etc. Notice that intuitive eating will backfire if processed food is not removed.
Healthful, in your own opinion. Dr. McGregor, "We think it’s because animal proteins, such as meat, egg white, and dairy protein, increase the level of insulin-like growth factor-1 (IGF-1), a cancer-promoting growth hormone involved in the “acquisition or progress of malignant tumors.”
Plant proteins are less bioavailable and increase digestive discomfort for many many people. Most plant foods are the foods that are highly processed for this reason.
I'm trying out a combination of the MIND & Blue Zone diets, because they seem to be the most effective at preventing age related dementia. They also provide cardiovascular and all-cause mortality benefits because they're based on the Mediterranean diet. As the world races toward extended lifespan, we should be proactive in keeping our mental faculties. What are your findings on either the MIND or Blue Zone diets, Dr. Stanfield?
@@scotlandtheinsane3359 A lot of information has shown a correlation between dementia and metabolic syndrome & seed oils. Some research seems to point to a diet with no seed oils & low carbohydrates is correlated with lower instances of dementia.
@@scotlandtheinsane3359 there also seems to be a fairly strong correlation between the rise of sugar consumption in society and the rise of dementia. Interesting to track the data over the last several hundred years. Actually a bit scary. Sugar is bad.
@@scotlandtheinsane3359 That may be a consensus, but there is is absolutely a positive correlation between metabolic syndrome and dementia. In fact, many medical professionals now call dementia “type 3 diabetes” because it so closely linked with dis regulated insulin, blood sugar, and triglycerides. Yes, there seems to be a genetic component as well, but remember that the epigenome can determine how genes are expressed. So, if you keep the epigenome healthy, it can help prevent your genes from getting out of order.
Well that video was a quiet bombshell for ! I'm 70 now, I've been playing with diets since I was 30. Vegetarian ? Put on weight and felt slothful. The Zone diet made a lot of sense, as did the Blood type diet. Keto was the most powerful for weight loss and energy surge. But really, those three don't conflict with each other. It comes down to Quality veg and protein and no junk food. IF works even if it only got me off the late night snacks :) Other important factors are sleep, stress and exercise which is the problem with these studies as that has to be factored for. I guess I'm in the Keto camp ~ but it's my Keto ! Very lax LOL, I reckon extremisim in any form has it's own dangers.
*I Hate ReLigion & I Hate Jesus!!!!* *My Mother was a DeMonicBeitch!!!!* *I Have NEVER had a Friend in My Life!!!* *I Have Lived My Life in Poverty!!!!* *I've been Locked Up for BuLL Shit Reasons!!!* *Ohhh, Never MaRRied & Never Sex!!!!* *But, ==> I Proved them ALL LIARS!!!* *I am 75-years OLd & I am HeaLthy in EveryWay!!!*
What constitutes Low Carb in the Study? Were all carbs Low Glycemic Index? Was the fat they ate Seed Oils or Hydrogonated? I bet it was a LOT higher than Keto and not Low GI and they ate bad fat which means it was still the Sugar/Flour/Seed Oils killing them and not clean burning anti-inflammatory healthy and necessary fats on a Keto-leaning diet. Usually I come here for nuance Doctor but not seeing it today!?
Olive oil, garlic, onions, beans, salad, fresh veg, low-fat cheese, fish, poultry. Med diet for 30+ years. We're all well fed and healthy in our house.
Thank you Dr. Stanfield... I have been studying nutrition and testing on my self for the last 40 years and I have come to the same conclusion as you have...the high fat keto was by far the worst for me...I feel the best on a balanced diet including healthy carbs, fruits and vegetables, lots of proteins, whole dairy such as milk and kefir, nuts and seeds, quality water, no sugar, no alcohol and I feel absolutely fantastic 👍
@@jonastjernberg Thank you Jonas...yes water is a huge one, I never drink tab or plastic bottle water and I do agree with you about the importance of eating in season...I adopted an Ayurveda concept of eating cooler foods in the summer and warmer foods in the winter and it as literally changed my life xoxox
Any sort of elimination diet works in the short term if one is moving away from the Standard American Diet. That is why influencers are able to make so much money with books, etc.
The age of the study is probably the problem. We didn't learn about how bad seed oils are for you until recently. A diet focused on eating lots of fat 10 years ago would certainly be dangerous, since you would be eating a lot of vegetable oil and shortening rather than tallow and lard.
@@leotravel85 Newer studies have shown that keto/carnivore diet enjoyers experience not arterial plaque buildup despite higher cholesterol levels. This is information that has only become available in the past few days and is still VERY preliminary. But it matches very well with our lived experiences. Who on the keto or carnivore diets has had a heart attack? None!
In studies, usually under 30% of calories is considered low carb (not the same as keto), under 30% percent of calories is considered low fat (under 15% is considered very low fat) and high quality proteins refers to complete proteins (meat, eggs, fish, tofu, tempeh, edamame, quinoa, spirulina, amaranth).
What annoys me about these studies that it does not differentiate between different types of fats. There’s so many studies showing the benefit of olive oil, that’s one you’d want to increase in your diet.
I follow a vegan diet, mostly whole foods and minimally processed. I do it because it is the has various benefits that other healthy diets offer(mediterranean, pescetarian) but trumps in ethica and environment. If it weren't for the ethics, I would probably be mostly pescetarian
People in keto diet usually experience a certain increase on LDL-C levels over time, but apoB tends to remain the same, as far as I know. A small subset of people on prolonged keto though (like, for years) develop a hypercholesterolemia. Despite of that, they have been presenting a very good cardiovascular health on follow-ups. They are known as Lean Mass Hyper Responders (LMHR). Their cholesterol goes down to normal levels when they come back to the normal diet, but they prefer to stay as long as they can on ketosis because they believe that should be more protective against atherosclerosis progression and better for overall health.
Inflammation studies show low bodily inflammation is one of the most highly correlated attributes with longevity. Effects of diet on longevity are mostly correlated to inflammatory effect. Mediterranean diet is significantly less inflammatory than almost any other diet except perhaps a "paleo" diet limiting dairy to small amounts of fermented. Similarly, plant-based diets eschewing sugar & refined grains are low inflammation. High fat, low carb diets eschewing the majority of saturated fat & high omega 6 meats, instead focusing on wild fish, free-range eggs, wild/grassfed meats, avocado, olive, & nuts are low inflammation as well. A diet that cherry picks the best anti-inflammatory qualities from all of these is likely superior to all of them. Wild small fish (avoid wild tuna); high omega 3 nuts & seeds like flax, macadamia, walnut; free-ranged eggs from flax supplemented chickens, unsaturated fats like avocado & olive, a nice big helping of various greens, moderate amounts of low sugar fruits with high polyphenols like blueberries, raspberries, blackberries, cranberries, strawberries, green apples, cherries. Some healthy root vegetables like sweet potatoes, carrots, red onions, garlic. High quality herbs & rhizomes with anti-inflammatory properties like ginger, turmeric, rosemary, thyme, oregano, basil, cilantro. Enhance digestion & gut motility with ginger, pineapple, papaya, and other high digestive enzyme foods. Limit spices that increase intestinal permeability like black & red pepper as intestinal permeability is directly correlated to inflammation by allowing partially/undigested proteins through which are then treated as invaders by the immune system. Hot Spices Influence Permeability of Human Intestinal Epithelial Monolayers academic.oup.com/jn/article/128/3/577/4728865 Probably low to medium amounts of low sugar ferments like sauerkraut/kimchi, kefir/yogurt, and kombucha/water kefir wouldn't go awry either. Inflammation, But Not Telomere Length, Predicts Successful Ageing at Extreme Old Age: A Longitudinal Study of Semi-supercentenarians www.ncbi.nlm.nih.gov/pmc/articles/PMC4634197/
I'm trying to stick to what I call my brain diet: lean meat (I prefer pork fillet, plus things like liver, heart, and such), fish (oily fish like salmon, cod, makerel), leafy greens (and different veggies), nuts and seeds, and different berries.
Thanks much for the content, the real main point of this, is there has been no double blind placebo control on on these diets, but perhaps hard to "bind the participants" as they see what they are eating and that is a factor. Another point, please give a talk on Mediterranean diet and what is and what is not. I do a carnivore diet that is Mediterranean, mainly fish/olive oils, some cheese [sheep/goat], 5:2 days seafood/red meat and intermittent fasting. The point is these diets are not separate so distinctly to create divisions between, the keto diet could be Mediterranean and carnivore,. None of these diets dictates that you must eat whatever percentage of highly saturated fats, etc otherwise "you are out of our camp"
I believe if you replace low quality fats with high quality ones (grass fed butter, grass fed burger) that could be also linked to lower death rates. It's the low quality meat produced from animals that eat only grains that destroys your body too
This is crazy, every study says to lower saturated fat. Not one interventional study has ever explained how saturated fat gives you heart disease. I believe Paul Saladino is trying to do a study on measuring heart disease by way of markers more accurate than LDL.
There are 10s of 1000s studies you can look at on pub med that have established the cholesterol saturated fat cardiovascular disease link. Check closely the two or three that go contrary to these and you’ll find that they are measuring non rising rates to already high level. Which don’t negate the other 10000 studies but rather show it has a plateauing effect. Hopefully that helps / makes sense.
We know exactly how it works. It’s not rocket science. Saturated fat raises ApoB. ApoB above optimal levels will cause ApoB particles (mostly LDL) to enter your artery wall. This is the first step in the process of plack formation. If you keep ApoB low enough throughout your whole life this will not happen. (ApoB is a more accurate marker than LDL-C but is still not used in some countries unless you ask for it.)
all the blue zones eat mainly plant based with small amount of fish and lots of good carbs like fruit and veg, i eat like that for 8 years now and I am never sick, have amazing skin, sleep well, feel great
1:49 And the glaring weakness is that it uses self reported data collected yearly. It's hard to think of a way to be less accurate. Such studies are nearly trash.
I’m a 170Lb older guy who exercises a lot. I count my protein intake app. 160g-180/day, my fat (mostly mono and polyunsaturated) intake: app. 55-70g/day, energy intake app: 2600-2700 calories/day (around maintenance right now). The rest is carbohydrates which automatically gives itself (feel free to calculate it). I also make sure I eat enough fibre. If I go under this fat or I go too low with carbs it would have a negative effect on my hormonal health what I can’t afford in my age. This diet is a perfectly balanced sustainable healthy diet. I look good and I feel good. Cheers
The flexiterian, mediterrian keto combo diet is most likely the healthiest diet. No sugars, low carb, variable protein intake depending on excersice, monounsatirated fats like olive oil, organic, pesticide free vegetables and plenty of water. Eat low protein vegan on rest days and high protein on lifting days. There is no need to eat high protein on rest days. I have excellent blood values on keto, I so I trust them much more than general studies.
Yup. Our ancestors didn’t eat the same diet philosophy each day. Some days they ate largely meat, some days largely starch, some days a mix, some days they didn’t eat anything at all and fasted. They only ate fruit in season and never in high quantities, unless there was nothing else to eat.
@@campersruincod6134 Our ancestors ate mostly plants and the animals they ate were insects. It was hard to kill animals until more sophisticated tools were invented
These studies completely correlate with my experience. I developed heart disease and psoriatic arthritis when I was on high animal protein carnivore diet. I wanted to gain more muscles. I was never over weight in my life and had no known health issues as evidenced by my regular medical checkups. I have switched to a healthy vegan diet for over 2 years now and I’m feeling much better and my blood panels are looking good. My diet now is made up of greens, complex carbs and plant proteins.
If the keto influencers funded a large scale study, and that study happened to back up their hypothesis, then everyone would be claiming that the researchers had been bribed!
I did a meat only diet for 6 weeks. After 10 days I had so much energy. I was sleeping 4 hours a night and still found it difficult to sleep the following night. I would of kept doing it but it was hard sociall and the lack of sleep and so much energy freaked me out a bit so I stopped.
Same here best diet i ever did reason i stopped i lost too much weight already an ectomprph so hard to put any weight on me or even fat so i tried carnivore stayed on it for 6 weeks am almost 40 felt like a 10year old slept 4 hrs a night and woke up without alarm could train twice a day run work and still wasn't tiered ate beef and eggs saltand water only best diet period.
I understand the social aspects being hard. But, you gave up the diet because you felt too good? I think I would try to learn some strategies for socializing while keeping the diet.
It's called being in ketosis..I love it but the carnivore version is a little too intense. Also, it can fk with your hormones inc your sex hormones too..
Here’s the study. The standard American diet made me fat and in pain. The keto diet made me thinner and in pain. The carnivore diet made me in no pain, healed my lower G.I. and my asthma.
Hey Brad, serious question: why do you trust these results? How do you know there's not an agenda behind them? Related: what is your opinion on giving the Covid19 vaccine to children?
Because he's a doctor and knows how to look at studies. If you watch the video he gives guidance on what you can infer. If you are disputing the studies, bring the evidence.
Heavily whole food plant based with some wild fish (sardines). Olives and nuts for fats, but largest source of sat fat is daily 80% + dark choc. No juices or soft drinks or junk foods except rarely. Do TRE and exercise daily.
I've gone carnivore (and IF) and am getting quickly over my COVID lockdown induced problems. But I still look forward to the day when my (future) fully-ripped superfit self can sit down at a cafe and enjoy a croissant or maybe a chicken Caesar salad - croutons and all! 😂
Would love to hear your thoughts on Bryan Johnson's Blueprint diet! I try to follow a "Green Mediterranean Diet" so Mediterranean while avoiding animal products. For the last week I've been trying the Blueprint Nutty Pudding and Super Veggie and so far seems very beneficial.
Eliminate bad carbs like grains, and high glycemic sugars. Incorporate good carbs, like vegetables and Erythritol. Eliminate bad saturated fats, like factory farmed, grain fed livestock, dairy and eggs. Incorporate good saturated fats like grass fed livestock, dairy, eggs and coconut oil.
Absolutely useless study ...... Carbohydrates itself is a rainbow, sugar is carb, so is tomato, so is wheat, so high fructose corn syrup, so is rice, so is carrot, so is apple. Similar is case is fat and even protein to a lesser degree Why this study is useless is there is no calorie intake known.
I like Brad, but keep in mind he practices his profession in a country where what he says can affect his career. Remember he pushed the C vax as well. Regardless, this sounded more like a WEF commercial than his normal, well researched posts.
I’ve given up on most these studies for 3 reasons: 1) Most time the sample size is so small they aren’t much better than anecdotal evidence. 2) Too many studies are funded by special interests groups who benefit from data looking a certain way.. 3) Too much of the science is not fully understood and doesn’t take into account a persons genetics and lifestyles. If people simply stayed away from processed food, soda, and limited fast food and replaced these things with water, tea, and whole foods cooked at home they’d likely find themselves in a good spot. Bonus if u can add in Mindfulness or yoga to reduce stress and at least some kind of exercise to keep your body feelings vital .
I am 70, and when I was 20 someone who work for the government studying high fat dairy products (UK) told me that it is saturated animal, fat, and a high fat diet that overall causes obesity and heart disease. I tell you, nothing since then has convinced me otherwise I am not a vegan or vegetarian but follow and ominiverous diet such as recommended by the NHS in England and the British heart foundation and it's done for me very well.
Unsure where the misunderstanding is sorry? I’ve always said that I follow the Mediterranean Diet. That we want to move away from low-quality carbs and saturated fats, and replace them with high quality protein
Hey Dr Stanfield, thanks for the excellent video! Do you have a video on what you eat? Or on what kinds of meals actually are part of the mediterranean diet? Or do you have good cookbook recommendations for that? I find a lot fo the cookbooks and content in that direction quite lacking, tbh.
What's missing from all the studies is percentage of vegetables to protein, organic vegetables only and high-quality fats free range chicken Grass fed beef. Also there's something called biochemical individuality there's a healthy diet for each person that may be different from one person to the next.
Do you think one of the reasons people on Keto have shorter life span is the increase in IGF1 from eating animal protiens? I wonder if the increased lifespan also comes with shorter healthspan.
@@donwinston Plant protiens don't stimulate IGF1... which lowers the risk of cancer but comes with weaker bones, weaker muscles and coginitive declines.
I think we need to be cautious drawing conclusions on the keto diet based on studies that aggregate all low-carb diets. Keto is distinct in the mechanisms it draws upon when compared to say, Atkins. Keto is more similar to fasting than to other low carb diets.
I'm 66 , 5'-10" and have never weighed more than 150. Ever. I'm currently working on gaining 20 pounds of muscle by lifting weights, eating 3000 calories a day and 100 grams of protein. I don't eat junk or low nutrient density food. I do 100 pushups daily
