WHAT IS THE HEALTHIEST DIET?


[Music] the diet that’s derived exclusively from whole plant foods that’s SOS free and SOS stands for the International symbol of danger and it also stands for salt oil and sugar including refined carbohydrates the best diet is the Whole Foods plant-based low-fat back no Whole Foods plant-based diet diet that’s founded on whole plant foods but that diet for humans you know like with heart is the number one killer here in the States there’s only one duck ever been proven to reverse heart disease in the majority of patients right and I’ve been a cardiologist now for about 14 years and outside of a medical emergency like somebody gets shot to ask be put back together again I’ve never seen anything come close to the breadth and depth of benefits that a plant-based diet provides so my clinical experience has informed this but what informed my clinical experience are the hundreds and hundreds of research studies basic science randomized controlled trials observational studies population-based studies that reinforce how incredibly helpful a plant-based diet is for multiple disease processes for multiple reasons for multiple different populations so the evidence base is incredibly strong and for whatever it’s worth my clinical experience has reinforced that for me the best diet in my opinion is a low-fat plant-based whole food diet absolutely a plant-based low-fat Whole Foods high-fiber diet that’s the best diet for humans well the reason the plant-based diet is optimal for health is it is the only diet that has ever been demonstrated in literature to to both prevent and reverse chronic diseases when people who have diabetes go to a vegan diet I mean get the animal products off their plate and go further keep the oils all I have it be healthy vegetables fruits whole grains beans we’ll do that they do great I would also add free of any processed food or as little as possible that includes things like sugar oil and salt well I think the best diets for humans and so they planted as well is a whole food plant-based diet and if you think about it you know all of our physiology all of our behaviors really are based on our evolution and like any biologic system we evolved to hang around long enough and find a mate and pass our DNA right and to accomplish that historically we had to be able to go find food and we’re starving and not be someone else’s food when they were starving and when someone we survived that’s we rest recovered and refuel then we refueled with the nutritional resources around this you know you hear people talking about hunter-gatherers that’s probably the greatest misnomer in anthropologic history because we weren’t hunter-gatherers we were gathered hunters it’s clear that in that ancestral diets were primarily gathered by women mainly and what did they get they gathered whole food plant-based sources of energy they gather roots and stems and leaves and seeds and fruits and nuts and vegetables and berries we didn’t have dairy products because we hadn’t domesticated mammals yet that didn’t occur until six to eight thousand years ago until it seems like a long time that’s the last few seconds of our evolutionary clock now we did eat meat it just wasn’t very much and it came from animals at ate what animals are supposed to eat however I would argue that our ancestors probably had a survival advantage to have in this concentrated animal protein to get big and strong and finding meat before they died of infectious disease when they were thirty mainly through sanitation than antibiotics we’ve almost tripled our lifespan and so we have now unmasked the chronic diseases I see every day in my office heart disease stroke diabetes cancer all of which have been clearly associated with both the overconsumption of animal protein and processed foods you have to think of two things you want to remove the foods that cause problems in our body and you want to put in the foods that fuel all of the cells that need to work properly which is every cell in our body so the best diet is going to have all the nutrients you need and that would be from a whole food plant-based diet from what we’ve seen in research over at this point decade it’s clear that a whole food plant-based little fad diet is the best for overall health treatment disease prevention so yeah it’s not just what I believe it’s pretty much what I know and a lot of us now the most strict draconian severe diet on the planet is the one that you have been eating all your life is this is a diet that is destroying the wealth of America 18% of our gross national product is now going into the health industry that’s insane we can eliminate chronic illness if we can get people to eat whole food plant-based nutrition oh it was a precarious time I felt a bit like a tightrope walker because I knew for many reasons I had to stop eating animals it was very clear I couldn’t sleep with myself knowing what I knew about the complicity I felt every time I paid for a meat-based meal I felt like I wanted to take a shower I knew I had paid for the death of an animal and that had to come to a stop for my own conscience but now if I’m not eating animal flesh and this is 1981 people are saying where you’re going to get your protein and you can starve to death and this is a dangerous thing to do but I saw that there were plant-based athletes now I am bill Perl and these massive body builders and the Durance runners and swimmers who have computer Burwash a tennis player were vegetarian so I knew it could be done and I knew the biggest animals on the planet were elephants and buffalos and giraffes they made thousands of pounds of muscle on plant-based materials anyway so either they could do it so the biochemistry is there the physiology is there you can run a mammalian body and all plant materials but I had to kind of back engineer it to see well right so where does the protein come from where do the vitamins come from where do the minerals come from and after a few months and many late nights and the nutrition books it finally fell into place yes you can do this you’ve got to eat all the wonderful plant foods that are available but if you do that you win over the body that’s the and healthy and needed medical care and I know there’s a lot of people that debate even within that world but I think it’s important for us to all recognize that that’s the core diet that’s the diet that the longest-lived society’s on the planet have followed that diet has countless amounts of peer-reviewed study supporting it and everything underneath is sort of personal preference because humans are as well so let me back up and say there is a very specific diet for all creatures on the planet elephants eat a different diet than zebras and cats and dogs than humans humans have since the beginning of their existence on the planet lived on a high carbohydrate diet plant food it’s a lot more available back then back in the day first of all we humans ability to outrun large animals not so good the fastest runners on the planet can’t do it today we never did so we’ve always lived on plants but in plant foods you have all the nutrients needed for high energy long life look around the world the longest lived people on the planet eat a plant-based diet different versions of it the Okinawan diets a little bit different than the diet and Greece and the diet and certain other parts of the world but what do they all have in common it’s a high carb or carbohydrate plant-based low-fat high-fiber diet that is a diet shared by healthy people the only dive just been shown to you know improve mood in these randomized control trials or reverse heart disease I mean so it’s not like oh we’re not showing all the ones where the low-carb diet also reverse heart disease no they don’t exist that’s what’s critical well the host food plant-based diet does not have any of the animal products that have been demonstrated over and over to cause harm to our health and it includes all of macro and micronutrients that do the complete opposite that animal feast does so over the last few years I have had a remarkable transformation myself from being a huge advocate of a Paleo diet during my medical residency back in 2012 to now going the complete opposite direction and being a a passionate whole food plant-based advocate since 2014 and the background behind this is that unfortunately I am in seven years of training four years of medical school and three years of residency not hopefully this will change one day but I did not receive a lot of education or class works on nutrition in fact during four years of medical school I would put it at zero zero hours I grew up thinking that you we had to eat animal products in order to get the necessary nutrients you know in order to maintain muscle mass and be athletic and have our brains function optimally I grew up as a typical protein of holic but over the course of time and having studied nutrition now for over 10 years having gotten a PhD in nutrition I’m firmly convinced that animal protein is not necessary and in fact not only is it not necessary it’s actually harmful it’s inflammatory and it leads to a whole collection of increased it increases your risk for chronic disease I’ve been a physician for 45 years and for the first nine or ten years of my career I was a regular blood and guts working doctor it was until I got so frustrated with general practice that I went back to learn how to become an anesthesiologist because all my patients known him was getting healthy so I thought anesthesia ow I have more control over the situation it was during my anesthesia training that it became very clear that I needed to stop eating animals and the adoption of a plant-based diet was the key to my patients getting healthier too a lot of people like to blame obesity on one factor whether it’s too much sugar or eating too much food or being inactive the fact of the matter is obesity is a multifactorial problem and we need to do a combination of more physical activity and yes exercise does affect your body weight and your body fat and your body fitness with ultimately affects your body weight so exercise has to be a key for obesity but also how you eat and just eating smaller portions of processed and high animal heavy foods is not the solution it might produce short-term weight loss but it’s not the way to sustain it and it’s not necessarily meeting all of your micronutrient needs your vitamins and minerals so a whole food plant-based diet we’ve already seen in several studies now that it is actually the optimal way to lose weight and not just for weight loss and for the amount of weight you lose but for the nutritious aspect of it with a low carb diet often you have to supplement with fiber and with vitamin and mineral supplements to actually get the nutrients you need because the diet itself is not providing it it’s not only important what we eat but also when we eat it meal timing and frequency are important factors that impact our metabolic health so I recommend that people either large breakfast according to the ancient proverb eat breakfast like a king lunch like a prince and dinner like a pauper a high carb low fat gives people permission to eat Oreo cookies or you know processed sugars in various forms and that’s never a good thing if the those are all truthful and helpful descriptions of healthy ways to eat fruit of it is if you keep them in their pure the intended definition if the high carb means lots of quinoa and and kale and beans that’s a high carb diet but in their whole form and it’s going to do wonderful things for you but if it’s in the term in the form of white flour pasta and and sugary drinks and fruity desserts then that’s not going to be helpful even though it’s a high carb low fat diet so it’s got to be whole plant foods which gets us to the second definition whole plan for the parentage is absolutely probably the most benign people don’t know what to do with it but it’s mostly helpful starch base can be but again it’s got to be excluding the white flour pastas and the white breads and the baked goods because that’s high starch but now those a process starts it’s got to be whole Sarge fruit so if they’re kept in the pure form and all those definitions work when people say in Asian countries go toward a meaty diet having been on a more plant oriented diet once they get into meats and cheese and so far the diabetes rates go through the roof sugar can aid and abet that process but there’s a old sort of myth that if I got high blood sugar meeting diabetes that musta came because they ate sugar and that’s naive and not accurate you have this this unicorn study that supposedly shows you put people on bacon and eggs and in the majority that their heart disease disappears I will do a video about it that day I mean could people need to know that doesn’t make sense our taxes are being used to subsidize the product production the food that kills us such as so we are attached to being used to subsidize the production of foods that actually isn’t that we shouldn’t have so we all get set reporting in the University of Chicago Press they estimate that the savings in this country with the elimination of cardiovascular disease alone forty trillion dollars what gives me hope is the truth young people in the internet and the sparkle I see in the eyes of these first-year medical students of these young Dietetic students they know the truth and they feel empowered because they have power to have the tools that can vanquish these dreadful frightening diseases Clyde arteries high blood pressure strokes diabetes of lupus colon inflammation these are frightening diseases so us experienced physician but now we have that magic lightsaber that can slay them all but it’s too violent and analogy these diseases a result of the abnormal diet we’ve been eating if you stop hitting yourself and head head with a hammer the headaches go away and you stop putting in a disease producing diet these diseases go away and the obese you adopt a whole food plant-based diet and the obesity melts away and the arteries open up and the high blood pressure goes down and a joint stopped hurting and the skin clears up and the bowel start working and you say ah feels good to be healthy again [Applause] [Music] [Applause]

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