What’s the healthiest diet for humans? Why does this question seem so controversial and difficult to answer? Stanford researcher Dr. Christopher Gardner addresses his findings, sources of variability and conclusions of a 20+ year career studying human nutrition.
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References:
1-https://jamanetwork.com/journals/jama/fullarticle/2673150?redirect=true
2-https://jamanetwork.com/journals/jama/fullarticle/2751719
3-https://www.nejm.org/doi/full/10.1056/NEJMoa0804748
4-https://www.ahajournals.org/doi/full/10.1161/01.cir.0000437739.71477.ee
5-https://www.sciencedirect.com/science/article/pii/S2666379122004347
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author’s knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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0:00 Highlights
0:21 Is there a best diet for humans?
1:04 The foundational diet
7:33 Carbs, fat & protein
12:17 Why is it so hard to stick to a diet??
21:11 Human variability in nutrition
24:50 Additional factors for success
27:35 Insulin and hunger
33 Comments
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There is clear research that eggs raise cholesterol though. I’ve seen it!
I think for gaining mass or maintenance 25% protein 25% fat 50% carbohydrate. When you shred drop your energy from carbohydrate but consume the same volume. Your percentage of fat and protein will go up as the percentage of carbohydrate goes down
Dr. Gardner gives poor examples of the feeling of satiation 23:48 the oats that make a person feel "bloated," the cheesy eggs that a person can only eat a small amount of them because they're too rich: neither of these are examples of "satiety" and both are examples of "food that disagrees with that person." I myself can enjoy vast quantities of cheesy eggs in one sitting and be truly, richly satiated, being content to go without eating again for 24 hours. The student who desired multiple servings of cheesy eggs, if he would have been hungry for more in a couple hours it was probably because he was a teenaged man in athletics and his body was hollering "PLEASE give me PROTEIN!" That's not an indicator that the cheesy eggs weren't satiating to him; it's an indicator that the more-satiating food (more nutrient dense) appealed to him most, and his body would adaptively give him a large appetite for it when that food was available.
Care to do a response video to Jordan Peterson? He has recently bashed both the idea of having dietary guidelines AND what the guidelines actually says. He claims that carbs are the sole reason why the Americans have so high diabetes prevalence and obesity rates. And with his over 5 million subs his all red meat diet with salt will cause serious consequences if people were to follow his ideas.
Dr Gardner's passion for his work is so pleasant to watch! This real world approach is a nice twist on nutrition. Thank you for this interview!
I created the M&M diet years back, it worked well.
He doesn't know about this? Zhao B, Gan L, Graubard BI, Männistö S, Albanes D, Huang J. Associations of Dietary Cholesterol, Serum Cholesterol, and Egg Consumption With Overall and Cause-Specific Mortality: Systematic Review and Updated Meta-Analysis. Circulation. 2022 May 17;145(20):1506-1520. doi: 10.1161/CIRCULATIONAHA.121.057642. Epub 2022 Apr 1. PMID: 35360933; PMCID: PMC9134263.
Great interview! 👏🏼
Thanks & shared 🌱🖖🏼
In my experience satiety changes. But yes, in my transition to a healthier diet, I first went for more nuts – to replace junkier foods I had in my diet & deal with cravings. I eat a lot less of those nuts now, because the cravings are gone. So I do think a change mindset is crucial. When transitioning to a healthier diet: swap unhealthy processed foods for healthier plant based foods – that work for you right now. And then when you're at something stable that works, you can start tweaking, because baseline has changed.
I'd say the dose is very important. Red meat might be ok in small doses, but that would be true for refined junk foods as well.
The dietary recommendations of the US definately didn't whiplash. It is just stil terrible and contradicts what the Doctor is saying on many points. It says lowfat yoghurt is good, it says to limit sugary drinks(but no right out condemn it) and a lot of places it says reduce refined grains but doesn't really make a point of it. This basically gives a message 'it is not that bad' while all the other diets say it is terrible. Then it says limit red meat but doesn't say anything about hotdogs vs a natural steak etc.
Christopher Gardner [3:34]: “Most people think fish are pretty healthy.”
— Health (or “science”) isn’t a matter of majorities.
Off topic, I love the samba/bossa nova music in the videos (brazilian here)😁😬
Kinda nerdy, but okay. What I got out of it was: #1 Everybody's different. #2 Eat whole foods that are plant-based as a vast majority of your diet. #3 Counting calories, carb/fat/protein percentages are, in the long run for most mere mortal humans, useless. #4 Have one slice of chocolate cake on your birthday.
Just ignore the ethics here and only talking about raw nutrition data is like discussing slave plantation output and economics and not once mentioned that slavery might be ethically problematic.
I am still confused. Doesnt all the bluezones eat predominantly plant based? They have the highest average lifespan? Also vegans has the lowest BMI of all the groups? Why isnt lifespan the most important indicator of the best diet? From what I understand the bluezones eat a high carb low protein diet?
pppfff, keto, low-fat vegan diet, pfff, get on my diet, ANTIOXIDANT MUKBANG
Also – sure it's a "truism" to accept Michael Pollan's advice "Eat whole food, mostly plants, and not too much." ( but does "mostly plants" mean 51% – 55% plants or 85% – 95% plants? It makes a difference.
Sure…you can "never please everybody" and there will always be some variance in diets and study designs – but when you have a Group that gets 35% fat and another group that gets 25% fat – then both of the groups are eating a High Fat Diet.
Shit, if I’m eating whole foods, I have to uncomfortably force feed myself to get in enough calories, or else I get really weak and extra brain fogged. Maybe if I gained some weight, idk
What about all the oxalates in most to all vegetables. And I don't have a PhD just a B.S., but even I know all carbs turn to simple sugar in the human body.
Could not stop smiling through out this talk..finally hearing info that reflects reality. Good advice that is helpful..Been frantic dealing with all the contradictory info coming from all directions.
Dr. Gardner says we have different microbiome's but I feel its more apt to state we can build different microbiome's. Ethically speaking, ones that don't require exploiting sentient beings that also destroys ocean habitats where the fish (with faces) reside and land habitats which are already overused for animal exploitation.
What is the best diet for humans? No diet. Love a healthy lifestyle don't go on a diet. You won't stick to it.
This guy sounds very reasonable… except for when he told people to get over the over-fishing crisis and animal abuse.
People wouldn't have to get over it if they ate right (fruit, veg etc). They'd have a better balance of Omega's, and high vitamins, so they wouldn't have to steal it from an animal.
Dr. Gil, what does the current evidence say is best for a type two diabetic in terms of diet, medication, supplements, and other factors?
Good info about the surprises in Macro levels people actually get. I've known about how protein doesn't vary much, for 12 years, but I rarly hear people state it. Still so much ignorance out there.
"Vegans & Keto dieters agree"
But most Americans are neither. I think people can't stay on keto because the body is made for a carb diet. And I've eaten my "CarboRaider Diet" for 27 years. I'm consistent with fat intake being 20% … sometimes down to 5%. I eat a lot of variety… of fruit, grains, beans and tubers. It would be even easier if I used spices. Most people just don't care enough about their health.
And the reason you get 'hate' for saying a study was "low-fat" is because for low-fat to eliminate diabetes and other good things, fat has to drop below 20%; some say 15%
This couldn’t have been more timely for me! Thank you
Eggs win for the satiety
According to Roy Taylor, if you've got type two diabetes, you'll need to lose body fat, but if you're already slim and underweight and you develop type two diabetes if you then put yourself on a low calorie diet would you not become emaciated. Just a bit confused, that's all.
Excellent interview.
I assume high quality carbs are things like whole foods be it grains, seeds, legumes, vegetables, potato's etc?
I followed a low carb diet for 20 months which is very similar to what Dr. Gardner described, basically I eat everything except refined carbs and added sugar. I lost 20kg (about 44 pounds) in the first year (75kg – 55kg) without ever starving (except fasting on purpose occasionally). I was prediabetic with high blood pressure now all symptoms are gone. In fact I make sure to be full every meal. I eat whenever I want and may have 1, 2, or 3 meals a day, but mostly 2 meals a day. My GF and I taught many friends and relatives (including a buddihst monk) to do this and many of them succeeded as well. We use simliar approach by telling them cut carbs by half then another half, or have no carb days, or keep a ball park percentage, and eat whole foods to their perference, meat, fish, vegetables, etc. We also eat a lot of kefir, kombucha, sauerkraut, etc. that we made ourselves. Our menu are pretty flexible, we change the proportin of meat, fish, eggs and vegetables to our liking. We limit sweet fruits and foods with refined carbs and sugar by feel. It's not hard and doesn't need much dicipline. We made it a life style. We ended up eating more protein and a lot more vegetables on average (but fewer meals in total). Exercise and sleep also matter but that's another story.