A look at myths and inaccurate claims surrounding carbs on both sides of the aisle...from carb lovers and carb haters.
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90+% of fat stored was from fat study:
30% of energy wasted when converting carbs to fat study:
Thermogenesis paper 1:
Thermogenesis paper 2:
Obese people exhibit less thermogenesis:
Obesity genes small difference in weight:
Whale on Wheels 'I gained 60 kg on Sugar Mountain:
Kempner Rice Diet and Diabetes:
Intramyocellular Lipids ROBUST Indicator of Insulin Resistance:
Vegan BMI and Diabetes Risk:
Barnard Study citing lower Intramyocellular lipids in vegans:
You rock! great video. Man, I have a degree in nutrition but you knew more than me!!! My channel has only 200 or so subs...would welcome a shout out or any news visits. Cheers. Also my 15 year old daughter and her bestie have a new channel for Greek language..called 'Vegan ιδεες', they would be so happy to get some more views and subs. They get a bit of teasing from the other pupils at school so a bit of support would be really nice for them. Thanks .!!
This subject shouldn't be this complicated. There are healthy carbs and unhealthy. Vegans pretend or ignore some carbs are horrible for your health, and low carb people pretend or ignore all the healthy carbs. Whole plant based foods are healthy, refined carbs are not.
High carb Low protein diet is Never good! The ideal diet is 50% Vegetable & fruits(mainly veggies) ,25% Protein, 15-20% COMPLEX Carbs and 10-5% Fats in Every single meal ! With probiotics everyday! IDK HOW THE F*** people think that going Vegan is all about just eating freakn carbs Or cookies/cakes/peanutbutter-jam sanwiches Or Fries !! That's the reason most of them leave vegan lifestyle and craves animal product! Yeah like there are several variety of things one needs to eat from getting the body system breakdown ! Are they freakn Dumb? Do they Not have The Brain to analyse and think themselves about what their body needs and how or from where to get that need fulfilled! People be like "oh i stopped eating animal products i'm a vegan Now ; I can eat whatever i want now & still be Healthy " ! "Veganism" is Not a Super-pill that one eats and get a disease free immortal life! IF PEOPLE USED THEIR BRAIN & STOP ACTING LIKE A RETARD THEN THEIR WOULDN'T BE SO MUCH CONTROVERSY OR MISUNDERSTANDING OF VEGANISM OR VEGAN PEOPLE! Yeah like we are Not here to Spoon-feed you on what you Body Lacks/needs when you Go vegan BECAUSE 95% chances are Your body was Still lacking in the Same or more nutrients When you weren't even Vegan ! imfao .
Hey Mic! I just wanted to let you know that you were my turning point in going vegan. What started as a health turn about has blossomed into going even zero waste for the environment and donating to sanctuaries. I'm now going strong at 9 months vegan and never plan to look back. Thank you for being my spark!
Reduced vegan diabetes risk may not be a product of purely carbohydrate intake, but could be caused by many of the other factors that make up veganism: high fiber food choice, selection of foods with quality distinctions such as "organic", and if someone is vegan they are more likely to be health conscious in other ways such as practicing exercise or meditation. The carb intake does not exist in a vacuum. As for vegan BMI scores, this _probably_ is a factor of eating less processed food, or bioavailabe protein restriction(could be in part muscle loss), but BMI isn't the most useful metric and you can't really say. The most conclusive claim you could make is that _some part_ of the multifactorial lifestyle intervention that is veganism improves diabetes and obesity risk over the Standard American Diet. I don't think it's statistically honest to imply that this is due to carb intake. We just can't know that specifically without further trial.
Currently on keto but yeah just eat real food. The only reason someone _needs_ to limit carbs is if theyre insulin resistant and switching to higher fiber carbs hasn't worked, or if they like the way they feel better on high fat.
3:20 This is actually why "keto" diets would probably seem to work despite their namesake having very little to do with it since you'll be eating your own muscle tissue almost as much at that level of starvation. It's not that keto really works as described but rather keto will work for someone who otherwise doesn't already consume to much fat and switching to such a diet mostly acts to lower their calorie intake. Of course it'd be far more effective to just cut out the fat and for those who already consume to much fat its pretty much not going to do anything good.
I think, strictly speaking in terms of the BMI / weight thing, balance is more of an essential thing than realized. As a vegan, you can still make poor decisions like eating 5 of the delicious and addicting ice cream sandwich alternatives a day. All the while, a meat eater can be more conscious of what they eat. The thing is, if you're vegan, it's likely you're more conscious of your eating habits than the average person because *going* vegan is just that. Meat eaters can definitely include people who have no sense of nutrition or dietary consciousness at all, so they eat irresponsibly, and would continue to do so if you stuck them in a house full of vegan food too.
Okay so the basic idea is carbs are fine from whole plants, however you neglected to mention that there is 0 evidence for artery clogging animal fats. The idea that fat and cholesterol cause any negative health effects have been proven inaccurate on many occasions and more evidence suggests a lack of cholesterol is a greater determinant of all cause mortality. So still a little one sided there
11:00 is exactly right. It’s exactly why people including myself in the past mistook lower blood sugar on a high fat diet for a benefit. In reality the typical sequence is go low carb, sugar drops, then you start adding carbs in due to temptation and then your sugar and body fat increase. Low fat high complex carbs just plain works!
Do you have this basic knowledge
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For those people who were on the sugar mountain diet... DID THEY NOT REALIZE THEY WERE GAINING WEIGHT? LIKE WTF WAS YOUR REACTION AFTER THE FIRST 10 POUNDS? BETTER KEEP GOING AND SEE IF IT WORKS???? wow that is interesting
God Point dont eat fatt and refines carbonhydrats att the same time becous if you do you will be very sick. Djunk food has about equal proportions of fat and refind carbs. So you could cut down on the prosentage of eather fat or refind carbes in this typ of diet and see helth improvemnets. Hence you can go ether way and prov that one or the other is bad by excluding it. You can also: 1. increasing the percentage fat to a carb based diet and pro that fat is inherently bad and its just as easy 2: increasing the percentage carbs to a high fat diet and prov that carbs is inherently bad. The many studies linking high fat intake to disease and low fat intake to health do the first (1) one of those errors. Because they are done on a population that has a sugar and refined carbs as the basis of their calorie intake. So in practices they are in fact increasing the percentage of fat to a sugar based diet.An other problem is the fact that there are no low risk groups that eat a lot of fat with in the populations that the studies has been conducted on.What we do know however is that a high fat intake won't necessarily cause disease (and I don't think anyone can dispute this fact) becosuse there are poulations that eat alot of fat that are healthy. Logicly this means that any one eating fat and having the same lifestyle are not more likly to get sick than any one els in that population,
I really don't understand how you can put a whole cup of sugar in a smoothie and think that it's healthy for you and that your body will be totally fine. Was the first 20 kilos not a warning sign? Poor young women that were brainwashed.
What is so "level-headed" about this, when you were clearly biased against the high-fat keto model to begin with? The truth is that your body does not store fat that you eat, unless and until all of its other uses have been bypassed. In other words, it is really hard to overeat on fat. You don't crave fat like you crave carbs. Further, it's much easier to store fat from excess carbs than it is to store fat from excess fat. Insulin is the reason. And as we get older, if we are eating a high carb diet, insulin resistance will become more and more of an issue. Even vegans will agree that water-only fasting is a powerful healing modality.. but will they admit that water-only fasting is really just the most extreme keto diet available? If you want to persuade people, try to be a little less biased in the future.. of course you look like a vegan, not entirely robust, but skinny and weak.. and you will likely live to be 100.. but that's got more to do with the love and the people in your life, than it does your food.
I can't speak for everyone of course, and there are studies showing opposite results on both sides, and each side claims the other side is biased in some way. All I can say is that I ate a largely plant based diet for years (wasn't vegan or even truly vegetarian, but I only at meat or processed foods when dining out which mainly happened about once a week or so) with a typical day being some big ass salads and rice and bean stir fry. I didn't track my macros, but I'm guessing I was at least 70% carb. Basically I discovered that I had insulin resistance. It freaked me out, because I thought I was doing everything mostly "right" as far as health goes. Then, after a lot of head scratching and research, eating a low carb high fat diet (not quite low enough carb to trigger ketosis but probably 20% carb or so), with a much higher animal product content (but still meeting the daily recommendations for fruits and vegetables) got rid of the insulin resistance within a few months. Now, I know this is an anecdote, so it's obviously not scientific. I'm just saying that given the development of insulin resistance and the subsequent reversal of it, it's obvious that a high carb plant food based diet wasn't good for me.
I'm eating mostly fruits and vegetables, leafy greens/salads, nuts and seeds throughout the day and I have a pretty sedentary job. Day usually consists of two large smoothies with leafy greens, strawberries, blueberries, and banana till around noon-1PM then snack on nuts and seeds and an apple, then usually eat a large salad for "lunch" around 3. And I always feel REALLY lethargic and crappy (probably hypoglycemic) when I get home from work around 6. I REALLY don't like the crash that comes with carbs....even if they're healthy carbs. This makes me think I'm eating "too many carbs" and I guess not enough protein and fat then because I'm having insulin/blood sugar problems. Am I correct?
Or maybe I'm just not eating enough?
It's not the percentage of carbohydrates, but the phytonutrient content of the carbohydrates you eat. If you can get better-quality phytonutrients from sprouts and legumes, they should occupy a larger proportion of your diet.
Fun fact: in my molecular biology lectures there was an undeniable consensus among my lecturers that fat impacts diabetes pathogenesis and they didn't even mention anything about sugar or anything. I don't even study nutrition this was pure molecular biochemistry, it can't lie and the pathways are not nuanced!
There was a research programme in the UK a few years ago with twins who were doctors. It showed that Carbs of all kinds improve cognitive function (thinking / IQ) in comparison to proteins. However the study also showed that most processed carbs are eaten in combination with fat. Humans love fat and carbs in chocolate, pizza, puddings, breads, doughtnuts etc etc and it the combination of these int he standartd diet that causes diabetes. My guess is also that saturated animal fats are the worst. Whole grains and vegetables and fruits do not seem to have the same effect. This could be because they do not cause imflamation in the diet, whereas all fats and refined sugars do. I hope that makes sense :)
Hey Mic! I would love it if you could do a video on how healthy meat substitutes are. I don't mean just straight up tofu, I mean all of the veggie burgers out there, "Beyond" brand, tofu bacon, seitan, etc. A lot of it looks extremely processed to me and I'm not sure if I should be eating it. Thanks!
Large slim healthy populations have historically gotten the vast majority of their calories from whole food carbs. Like most anti-carb authors, I believe you are confusing the effects of junk food carbs with whole food carbs. There's a world of difference.
Don't we think it's time that folks discussing nutrition quit using the term "carbs" [ starch, sugar and fiber ] when talking about refined processed sources like table sugar, syrups, flours, packaged products and animal food sources, e.g. lactose in dairy. Instead be more specific and say "simple carbs" when discussing the refined processed carbohydrate sources that are bad for us and say "complex carbs" when discussing whole food plant based [wfpb] sources that are good for us. I say this because i find most people don't catch that there is a difference, or don't want to acknowledge the difference, and walk away locked on the thinking that all carbs are bad and they should run off and follow the latest high fat low carb [hflc] or high protien high fat low carb [hphflc ???] diet fad.
There's actually no long term evidence keto is healthy or even safe in the long run. The large slim healthy human populations have historically gotten the vast majority of their calories from whole food carbs.
Wow - anything BUT level-headed... "Relative Risk" is dodgy use of statistics. Also, need to discuss "the elephant in the room" - That we evolved over the last 2.5million years to be the species we are now because we ate animals. If meat was as evil as you claim then we would have perished during the last ice-age, yet here we are... Animal fat provides us with the best/dense energy source to fuel our large brains. Have a read about Kleibers Law - amazing bit of unbiased science
Hi Blinder Pete:
1) "Why is it so hard to ignore our biology?" I don't know, why do you find it so difficult?: Humans are more like herbivores:
2) "Most animals have a digested nutrient balance weighted towards fats." Only if they eat mostly fats, like gorillas and chimps, I eat mostly carbs, and my digested nutrient balance is weighted heavily towards glucose. This has been true for most humans throughout history, including remaining gathering-hunting tribes such as the Hadza (70% calories from carbs, including 12% just from honey). Lions and wolves are obligate carnivores and we aren't, so who cares what is going on in their bellies?
3) Until you have long-term research showing a keto diet is healthier (or even safe) in the long run, you have no evidence burning ketones is preferable.
4) We don't have a reduced gut, our gut length is massive compared to carnivores, and the reason their gut and particularly their colon is so short is partly so the meat doesn't rot in their colon.
5) "Gut bacteria isn't as important when you eat animal fats and protein." What? Talk about ignoring the science. The make-up of your gut bacteria helps tip the balance towards health or disease, and switching to a vegan diet creates a beneficial change in your gut bacteria a few days, with more of the health promoting microorganisms and fewer of the disease-causing ones. Eating meat does the reverse. See the studies summarized within the following:
Mental gymnastics - that is exactly what I see you guys doing... Why is it so hard to ignore our biology? The macro-nutrients we eat lead to the nutrients we digest - So I have to repeat - Most animals have a digested nutrient balance weighted towards fats (Gorillas, sheep, cows, Lions, wolves, and humans). Our gut physiology lines up with carnivores. The "better and better" research is also pointing us towards limiting carbs - why, because it lines up with our evolution/biology and is now pointing to improved health outcomes. The study you quote makes some strange assumptions 1) Glucose is not the only source of energy for the brain, and current research is pointing to ketones as being preferable 2) "Larger brains at the expense of muscles" - not really - This is provable via Kliebers Law "Larger brains at the expense of the gut", A reduced gut requires a better quality of nutrition - hence our evolution towards animals fats and protein.
This isn't mental gymnastics - this is based on good science. Gut bacteria isn't as important when you eat animal fats and protein.
Blinder Pete: You're doing some mental gymnastics plus using blinders to hold onto your beliefs. 1) The main things our body converts starch into is energy for now and energy stored for laters. 2) You say "The nutrient balance for all animals is skewed towards fats" but you aren't talking about what macronutrients we EAT, which is what this specific debate is about. TONS of animals do not eat mostly calories from fat, including the vast majority of humans throughout history. 3) There are LOTS of different physical characteristics of humans, and more of them tilt towards plant-eater than carnivore, including those of our digestive tract (true carnivores don't have looping colons like we do). 4) Other experts come up with totally different conclusions than yours, including those who study the genetic changes that allowed us to burn more carbs as fuel. https://blogs.scientificamerican.com/guest-blog/how-did-human-brains-get-to-be-so-big/
Increasingly, better and better research is finding more and more evidence we ate more plants and ate them earlier than expected. At least one expert concluded that early humans should mostly be thought of as "starchivores." To be sure, some groups ate more meat than others and some were likely nearly vegan. Studies on remaining hunter-gatherer tribes notes that those hunting big game come back empty-handed 96% of the time, whereas those going after small game only come back empty-handed ~66% of the time. Meanwhile, the gatherers rarely come back empty-handed, so they eat a lot of plants.
5) Whatever these musing about our past prove or don't prove, the reality is that we now have refrigerators and food shipped to us from far away, so we are now "choosivores"--we can freely choose to eat what's healthiest for us or we can just eat the most decadent foods we can get our hands on. And as choosivores, we can ask a question our ancestors couldn't afford to quibble about: What's the healthiest diet for overall long-term health? It turns out that the answer to that question appears to be different than the answer to the question "What can I get my hands on to eat today?" as I wander out of my cave desperate for anything--anything to eat.
And the fact that healthfulness of our gut bacteria improves substantially when switching to a plant-based diet doesn't support your contentions.
Not quite right - You should say "You can pick a time when we started to consume more fats directly into our diet..." We didn't stop, we carried on and consequently developed the larger brain volume. The nutrient balance for all animals is skewed towards fats. Herbivores consume plant starches/fibre and the gut converts this to short-chain fatty acids. We have a gut biology that prefers animal fats and protein. If we carried on eating like the great Apes then we have large abdomens where we would have a large colon and caecum. This isn't a "claim". There are palaeontologists(Max Planck Institute) who have worked it out... Isotope comparisons show we had a similar diet to wolves and other carnivores.
You can pick out one period in human history where it is thought (not confirmed) that fats would have been more prevalent in human diet, while simultaneously skimming over the fact that the vast majority of human history in the myocene (before paleolithic) hunting tools did not exist and we probably ate diets not dissimilar to the other great apes. In fact some of the foremost paleontologists have stated that we do know yet what paleo hunter-gatherers actually ate so you should take the claims by keto/paleo advocates with a grain of salt.
The fact that there is no specific carbohydrate that is an essential carbohydrate is one of those things that sounds more meaningful than it is. The fact remains that the healthiest populations have historically gotten the vast majority of their calories from whole food carbs (60-85%). Increased whole grain is associated with greater longevity as is greater consumption of legumes. Increased consumption of animal fat and protein is linked to more disease and higher mortality rates.
There is nothing wrong with carbs but too many and not enough exercise, you will get fat. Carbs turn into fat unless metabolized for energy quickly. I prefer the Keto diet. I now have a six pack. No other time in my life did I get one until I took carbs out my diet. Vegans like to talk in absolutes and extremes all the time. A vegan diet may agree with some but not others. I like red meat and salad. That's all I eat and I'm as healthy as a horse, strong too.
How can you claim that this is a level-headed review when you make statements like "thermogenesis doesn't happen as much with fat"
Have you even bothered to look at the effects of ketones on adipose via mitochondrial UCP-1?
This is just one example from the video. Mic tends to make sweeping statements that align with his agenda without presenting any evidence to support it.
Oh the other one, "turning carbs to fat would not be an effective evolutionary strategy"
Are you kidding me? There are many examples of animals getting themselves fat for the winter by overreacting carbs e.g. ripe fruit.
You cannot have a level-headed review if you ignore one entire side of the research.
Just pointing that out for the people blindly accepted everything Mic says as gospel
Whats up with blood types and some "needing meat" because your of a certain blood type?! I am a type O and should be consuming meat... Wheres the science?!
Love the videos and your fight for real information to the people keep it up, your awesome! :D
wtf is the high sugar diet about? It seems crazy and must be. What else can happen to those consuming that much sugar, vegan or not? Please advise Mic. I want to hear your thoughts on that 'diet' in more depth please. Thanks (and keep up the good work).
Mic, I am so glad I watched this video and I am proud of you for (almost) admitting that it is the COMBINATION of fat and carbs that is actually the major issue in the chronic diseases of modern civilization. You are so close to the truth about food! If you were willing to take the blindfold off regarding recent progress in science you might actually be able to help your subscribers make a REAL EDUCATED CHOICE!! Great vid. Please keep trying!
Hey Mic!! Thanks for all your great videos! We appreciate the time you put into all your research. It is great to hear you shout out another YouTuber! You should check ME out!! I make yummy vegan whole food plant based recipes! S.o.s. free!! We only have 29 subscribers.
Mic, saw this on Reddit today. Maybe you could make a response video? New study saying dairy fat isn't bad. Always love a good de-bunking. https://www.uth.edu/media/story.htm?id=1692785a-5886-46e8-8186-230d71b834ac
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