The absolute win on this channel is not promoting veganism, labelling all animal products as bad, and putting non vegan viewers off. It’s totally balanced. It would have been so easy to put fish and chicken as a ‘downside’ to this diet, but instead it highlights the benefits of plant based foods, rather than demonising animal products. I still choose a predominantly plant based diet but it does have some meat and fish. And I’m never made to ‘feel bad’ about this when I watch these videos, instead it just inspires me to eat what works and keeping an eye on the fact that plant based diets are among the healthiest
@NutritionMadeSimple3 жыл бұрын
thanks! people deserve to have access to the scientific results (which they largely paid for) so they can make their own informed decisions. that's the entirety of our goal
@gioplease68483 жыл бұрын
Another win is not promoting a keto diet.
@Aden212 жыл бұрын
This channel's unique approach is rare to see nowadays, evidence based, dissecting studies, open minded and not demonizing anybody.
@dansklrvids7303 Жыл бұрын
Well said!
@user-xw9ro6ge1m5 ай бұрын
I agree. There’s the physician’s committee which seems good but still I feel like it’s vegan propaganda because they always claim non vegan is unhealthy. For example with fish they say it’s unhealthy.
@giovanbattistafichera84393 жыл бұрын
I'm a Sicilian born and raised and yes, the olive oil is a staple. When I was little, meat was occasional (usually on Sundays) but throughout the years, we've started to consume more, together with larger amounts of salami and cured meats in general. Where I'm from, local fresh cheese like ricotta and caciocavallo are very common and consumed (grated) on pasta dishes. Fresh vegetables are widely available throughout the year, thanks to the fact that the area has lots of greenhouses and so is fresh fish. I think that the major health problems affecting the population that lives there nowadays are the lack of physical exercise, too many sweets and cured meat in the diet. However, people live more connected lives and it's sunny most of the year, which has an obvious positive impact on mood and longevity.
@megavegan57913 жыл бұрын
I lived in a Mediterranean country for several years in the early 80’s. Forget fast-food restaurants, my small town didn’t even have a supermarket. The main street was essentially one long, permanent farmers’ market (local fresh fruits, vegetables, fish, meat, eggs, dairy, legumes, nuts & seeds). But, to Dr. Carvalho’s point, people consumed olive oil by the liter, including hefty amounts of pan-frying. The cafes were also well-stocked with pastries, gelati, and cooked treats (arancini, panzarotti, frittelle, etc.). Most of my older relatives were taking medications for high blood pressure and arthritis, but they lived relatively long lives.
@DrAJ_LatinAmerica3 жыл бұрын
Friends who are from that region talk about a very Meat heavy diet in their homes. Meats, eggs every morning, Wine every night, lots of fresh fish / seafood, butter, milk,...all great animal based foods, yes cooked in olive oil : )
@megavegan57913 жыл бұрын
@@DrAJ_LatinAmerica Not every Mediterranean country is the same. Even different regions within the same country can be vastly different. The region where I lived did not have a red meat heavy diet. Very fish-oriented (the fishermen’s port was only about 2 km away).
@princedoge45863 жыл бұрын
@@megavegan5791 this. It would be like calling it all Chinese food without understanding dietary and general taste choices made among different provinces/territories. Or calling a diet the ‘South China Sea’ diet whilst conflating Filipino food with Vietnamese food. I think this channel has even listed tiers of evidence, anecdotes being at the very bottom. This is in despite there being papers, and even survey data available. The commenter who you responded to is being misleading EDIT: the video even covers your point about not every country being the same. I hope ‘Dr AJ’ understands your point
@kochimoon48313 жыл бұрын
Well, when you lived through WW2 in Europe i guess pastries and frittelle won't scare you that much.
@Magnulus762 жыл бұрын
@@megavegan5791 Yeah, most of the Blue Zones in the Mediterranean involve islands with a diet based on vegetables and seafood (including invertebrates), not land meat consumption. Beans, sardines, and a little bit of dairy products, not much red meat.
@nathancallaghan71473 жыл бұрын
I’ve stumbled on a goldmine. This is the proper nutritional education I’ve been after for almost a year of hearing extreme polarised advice online . Wish I’d come across this sooner. Love it🙏
@corvoattano93032 жыл бұрын
Could not have said it better. Frankly, discovering him has improved my mental health. I was getting torn apart because of all the conflicting advice online.
@AvengerNk3 жыл бұрын
I live in Greece. Unfortunately, the original diet has been lost and most of the population is overweight or worse. It is now the norm for people over 50 to take several pills for diabetes, cholesterol, blood pressure etc.. Pita gyros, cheese pies and chocolate cakes are not Mediterranean diet.
@RiDankulous Жыл бұрын
Your honesty is refreshing. I have no doubt this trend is happening in all Mediterranean countries, unfortunately. No one is gonna catch us in the USA for worst diet ever, though. 😆
@smkudva3 жыл бұрын
"It is not time wasted, it is time invested." - Great principle to live by!
@DaveRichardsonFitness3 жыл бұрын
Great breakdown! I live in the Czech Republic and have spent months/years in France, Spain, Croatia, Italy etc etc. It's interesting what you said about flexibility, because the food choices in those countries are so different. For example, from what I've seen Bosnia/France are more meat-heavy than Italy or Spain.. BUT all countries have their fair share of processed foods. The closer we can get to whole grains, legumes, nuts, seeds, root veg and lean protein on ANY diet, the better.
@jaimeek9955 Жыл бұрын
My doctor and dietitian both recommended the Mediterranean diet for my husband and I. We’ve been doing it for about 6 months and we are LOVING it! As a chef, I am having so much fun discovering so many cultural and healthy recipes. It is absolutely sustainable, and we are feeling great…most of the time 😊
@sssteviep3 жыл бұрын
I eat a plant forward version of med diet. I’ve seen a huge reduction in body weight, cholesterol, fasting glucose etc. It’s nice to hear how science backs up what I’ve experienced. Thanks for a great video.
@NutritionMadeSimple3 жыл бұрын
great news!!! :)
@arielmalanga93032 жыл бұрын
That's the way to do it!
@jabariwiththebois57653 жыл бұрын
Só queria dizer que adoro o teu conteúdo e que fiquei muito contente de descobrir que eras português!!! Um grande abraço e obrigado por tudo!
@vermontmike98003 жыл бұрын
Sardinia and Ikaria are the two regions to keep an eye on for this area of the world…both being blue zones.
@kathaqua Жыл бұрын
I have been following the Mediterranean diet for six or eight weeks. I haven’t felt this good in a long time. I have more energy, sleep better and have fewer aches and pains. You didn’t mention the anti-inflammatory properties, but this is a huge factor for me. I don’t want to “cheat” just because I know the pain and fatigue will return. Give me my salads and beans!
@maenad12314 ай бұрын
I love your video! My husband and I are very health conscious. We love Mediterranean diet patterns we feel so great up keeping it! He also likes the Nordic diet I like to follow an adapted version of the Mediterranean diet. Most days my diet would meet the criteria of one version of the Mediterranean diets _(ex: Authentic Mediterranean diet, Green Mediterranean diet, Pesco-Mediterranean diet)_ in which it’s teetotal and meatless and Instead of cow’s dairy I prefer to incorporate organic goat/sheep dairy and sometimes minimally processed plant based dairy replacements for myself . My husband and I will only drink 0.00% ABV red wine not alcoholic red wine. But we prefer to get our antioxidants from fresh and frozen fruits and veg. I cook meat for him (mainly chicken & pork, occasionally lamb, rarely beef) a couple times a week but for myself I cut out all the red meat and poultry ingredients out of my own diet entirely >5 years ago so I eat a vegetarian diet 5-7 days a week and pescetarian diet _(vegetarian food + clean/safe sustainable s eafood)_ 0-2 days a week. _(It’s insane how just that little amount of seafood makes my whole body operate & feel better especially when I lose blood during that time of the month. Non-heme iron just does not cut it for me)_ We love food many different cultures so I do cook up a variety of different cuisines from different cultures for us sometimes _(Indian, Ashkenazi, Healthier version of Cajun, Japanese)_ but this takes a back seat. Using the Mediterranean diet as the foundation of our diets has done us so wonderous! I’m still in my twenties rn and have been doing this for years. My husband is in his 40s and we see his health & lab work getting so much better all the time! He calls me so good for his health
@RiDankulous Жыл бұрын
Thanks for the video. My favorite and current diet is whole food-plant based which I started to lower my serum cholesterol which went to 210 mg/dl (high being over 199). It dropped to 120 mg/dl (ideal). LDL went from 120 to 70. The numbers are now about 130 and 76 respectively. I started the diet 6 years ago at age 48 My weight dropped 50 lb and stayed off. I came of blood pressure medication with doctor supervision and my blood pressure dropped to normal and has stayed there. I will never need statins as long as I stay on the diet, nor blood pressure meds. I do gain some pounds but they are easy to remove with some careful calorie counting. My weight doesn't rise when I calorie count, also. It is very simple for my dishes except for scales break frequently. Scales are cheap in durability but also price at usually less than $10 on Amazon.
@jrgenvanderkrogt62453 жыл бұрын
Thanks for the video! You mentioned batch cooking as a way to save time. Is it possible to make a video about healthy batch cooking somewhere in the future? I don't mean a "recipe video", but more of a video explaining what foods to prepare in batches and how to store these.
@mattgtz2 Жыл бұрын
Thank you for your noble efforts to promote public health. You are a great teacher.
@barbaramartinez7871Ай бұрын
The genius of the Mediterranean diet is you can eat food that actually tastes good if you practice moderation. The French eat everything we've been told we shouldn't, but they don't treat every meal like an all you can eat buffet. It's funny how we're afraid of eating a tab of butter but have no problem with chemical laden, highly processed food. I'd like to stop counting every calorie and macro and start paying more attention to portions.
@bc101ful3 жыл бұрын
Thank you, Doctor for this video and all the others. We have eaten a Mediterranean diet for a long time. My husband tends to be more vegan, although sometimes he eats an egg or a little salmon. I have to be careful with lentils, beans and grains. I can only handle a little bit. My sugar can spike if im not careful. This is my only negative!
@LeanAndMean443 жыл бұрын
Your blood sugar spikes from beans? That’s weird. Beans have resistant starch and fiber, which should do the opposite. Either your Husband is vegan, or not. There is no „more vegan“. Veganism in an ethic, strict moral values, and not a scale.
@TimGreigPhotography Жыл бұрын
Pretty nice summary although several cons applied to most other diets. Cost? Seems cheap compared to poor health.
@ericbrandon8699 Жыл бұрын
Yes, please review Dr Fuhrman's Nutritarian diet.
@yangtse55 Жыл бұрын
Indeed - I tired very early of McDougal and Klaper's "no oil ever" - settled on Greger as my go-to for thoroughness - though he goes too far with individual petri-dish papers ... But Fuhrman has underpinned my approach for some time - it's crazy when you hear carnivores mis-using the term "nutrient-dense" - well it is - sometimes - like toxic quantities of vitamin A in liver... It's because of him I base my daily diet around cruciferous greens ...
@LeanAndMean443 жыл бұрын
8:36 please review the low-fat "Esselstyn Diet", especially at the claim whether it can reverse heart disease or not, and what the intervention studies actually show.
@kiesnutrition28093 жыл бұрын
Your videos are absolutely fantastic. Unbiased, scientifically backed advice. So glad I found your channel! 🙏🙏👍🏾👍🏾
@RaveyDavey Жыл бұрын
The flexibility can be a real negative for people who don't read up on it properly. So many websites with Mediterranean Diet mealplans have loads of meat, fish, egg and cheese meals giving the impression that the MD is just having more vegetables on top of your animal products. It's very easy to convince yourself that you're doing the MD when you're not really. Also the other impression is that EVOO, red wine and dark chocolate are somehow the key to the diet rather than eating a preponderance of whole foods, beans, pulses, grains etc. So people are actively targetting red wine and dousing everything with olive oil and then wondering why they're gaining weight. Another weakness is the name. I cannot tell you how many times people have to be told that it doesn't mean eating Italian or Greek dishes all day, or that just because people in the south of France eat pastries for breakfast so they must be healthy.
@lizk23783 жыл бұрын
I have NAFLD/minor NASH diagnosed after a bad case of gastroenteritis (it caused my liver to swell, so I was pretty sick for awhile despite being a healthy weight and 36 yrs old). I found many people in my NASH group apply the Med diet in so many ways (many still eat loads of pasta). I do eat wild caught fish (2-3x per week for dinner), egg whites, and some 0% dairy (I'm lactose intolerant), but I do not allow flour in any form. It works for me for sure, my liver stabilized within two months on this diet and I do not feel deprived at all. However, people in my liver group have improved on diets from vegan to keto. I really like your channel, I'm a geneticist myself, and I love seeing the science not just anecdotal crap. For those trying Mediterranean, I cannot recommend Chronometer and a food scale enough to give yourself an idea about what you are eating on a new diet. I had the opposite problem than most, I actually under ate because I no longer had my typical protein bars after workouts. It doesn't have to be forever, but until you can figure out what whole foods weigh, nutrients they carry, and calories, it's really easy to over or under eat and miss critical nutrients (especially things like B12).
@DrAJ_LatinAmerica3 жыл бұрын
Big benefits of those in the "Mediterranean" area is no fast food crap, very mobile lifestyle, lots of walking, hard work, relaxing pace, less stress life is very important, and all of my friends from that area say they ate a lot of meat and eggs, eggs and dairy in the baked goods, lots of cheese -- meaning a lot of animal based foods. Tons of fish and seafood, again animal based. It is also very important to point out the low level of air pollution / ground water quality and high amount of salt from the seafoods
@jeffschubert2173 жыл бұрын
Curious about your thoughts and or how you interpret the science on alcohol in the diet? Recently there have been articles suggesting there is zero safe amount to consume and that past studies that say otherwise included non drinkers who were predisposed to illness (in part due to past drinking) as the less healthy comparison to those who had a drink a day.
@NutritionMadeSimple3 жыл бұрын
i'll make a video on it at some point. concerns have indeed been intensifying. this is from the ACS 2020: "Is there a safe level of consumption? Do some types of alcohol present less risk? There is scientific evidence that alcohol consumption causes several types of cancer and that to reduce the risk of develop-ing several types of cancer, there is no safe level of consumption. The evidence indicates that the more alcohol a person drinks, the higher their risk of developing an alcohol-asso-ciated cancer. The risk of some cancers increases at even less than one drink a day. The recommendation for those who do choose to drink alcohol - no more than 2 drinks per day for men and no more than one drink per day for women - is not intended as advice for an average over several days, but rather the amount consumed on any single day.4All alcohol, regardless of the type - beer, wine, liquor - contains ethanol, which is the cancer-causing compound in alcoholic beverages.112 No type of alcohol beverages is less risky in terms of its impact on cancer risk."
@jeffschubert2173 жыл бұрын
@@NutritionMadeSimple Thanks Doc. Really appreciate your videos and answering questions on here. Look forward to your video on this... Yeah hoping you'll it as it relates to cancer, heart disease and overall health!
3 жыл бұрын
Wait!, but alcoholic wine is traditionally Mediterranean, isn’t it?, so it must be healthy.
@maarten73 жыл бұрын
@@NutritionMadeSimple I would love you to do a video on alcohol.
@maarten73 жыл бұрын
@@NutritionMadeSimple Me too.😛
@deldridg Жыл бұрын
Thank you Dr. Carvalho. It's comforting to have a balanced and intelligent, well-informed source of information on such an important element of one's life, especially when it involves kids. We are quite health conscious and have been considering the move to a Medierranean diet for some time. We are already quite whole-food plant-oriented and have limited meat and fish, almost zero processed foods/refined sugars, though we probably have more carbs than we should. Time to get a bit more serious on the strength of your video. Many thanks from Sydney - Dave and family
@dontworrybehappy51393 жыл бұрын
Is there a well established set of guidelines about what constitutes a Mediterranean Diet? As you alluded to in the video, the same term seems to be used to describe diets that are drastically different. About the only thing, most agree on is that "Mediterranean Diet" is usually synonymous with pasta and olive oil. It would be good to have some must have criteria that defines the diet. For example, guidelines on how many meals per week may contain meat or fish and in what proportions.
@LeanAndMean443 жыл бұрын
There is a paper called "Definition of the Mediterranean Diet: A Literature Review".
@Scottsyy2 жыл бұрын
I feel that now days it's very hard to a choose a way of eating or in fact it's hard to do anything without conflicting information. One thing will say its good and another will say its bad 😩
@tubingit103 жыл бұрын
Thanks doc, I love the content! My GI specialist at UCSF provides info on this diet as well. It’s not that difficult to follow and the food is delicious! But like this diet and countless others I think the hardest part is meal prep and staying organized. Cheers and thank you!
@carvedwood19532 жыл бұрын
Food costs sometimes suck. Then again what else is there better to spend money on than healhty food?
@DrinkingStar3 жыл бұрын
All good points that I absolutely agree with. I wish you stated healthy body fat level instead of healthy body weight. People who exercise regularly, especially anaerobically will tend to have a higher body weight while having a lower body fat percentage compared to sedentary individuals.This is particularly true of bodybuilders who are natural( drug free). On the other hand, fashion models tend to have a body weight lower than healthy but also tend to have a higher percentage of body fat for that weight. You should do a video on what parameters constitute a healthy body weight and a healthy body fat level. The Metropolitan Insurance Co. scale for healthy body weight(= longevity)according to them may be correct for a sedentary population but not for an active one. The same is true for the BMI scale. I know this to be true because as a 76 year old man and former competitive natural bodybuilder, I am obese or "way over weight" by those measures based on weight, height and body frame parameters. But based upon body fat, I am close to an international athletic in terms of body fat percentage. So by body weight, I am very unhealthy but by body fat percentage I am very healthy. Remember that a pound of muscle and a pound of fat weigh the same but a pound of fat occupies more space than a pound of fat. In addition, muscle is more active than fat in terms of metabolism. Therefore, in the same period of time, a pound of muscle will burn more calories than a pound of fat. As a result, a leaner person will require more of the same food as a less lean person. Furthermore, a lean, more muscular person will look slimmer and "more fit" than a person with the same weight but with a higher percentage of body fat and therefore a correspondingly lower percentage of muscle(=lean tissue). There is more to health than just nutrition. Good nutrition, physical activity, mental activity, and a positive outlook are all parts of the foundation of a happy and healthy life. It is made all the better when we keep it simple.
@richardgeddes6303 жыл бұрын
"Unsaturated fats like olive oil" implies that there is no saturated fat in olive oil. There is, just not as much as other oils/fats.
@brandonroberts22973 жыл бұрын
Are you against any kind of meat? For dinner ill have either free range organic chicken, grass fed beef or wild salmom etc. Do you think the recency of people against meat is more due to the quality of meat being ingested?
@bigdaddy24292 жыл бұрын
The name is confusing to me, I am mediterranean and I know a lot of food from this region. And the diet is not high in Beans and nuts. Red meat is far from a rarity and dairy is an everyday thing.
@R2WatchingTetris3 жыл бұрын
This is a funny video to come across as I sit down to eat my greek salad XD
@armanzbahrani2912 жыл бұрын
Dr. Carvalho, here's a topic you might want to touch upon in your next video: The idea that we don't have as developed a caecum as our ape cousins, and therefore "aren't suited to a high-plant diet" (per carnivory). It's also been posited that our stomachs are among the most acidic in the animal kingdom, even more than dogs and cats, pointing to a meat-based diet being ideal (though the fact that rabbits also have possibly even more acidic stomachs challenges this). GI length: torso length ratio is another point to consider in that video. Thanks so much and keep up the fantastic work!
@nomandad20006 ай бұрын
I’d like to see the Ornish diet hit the spotlight on this channel
@yangtse55 Жыл бұрын
I made it to obesity and to the edge of type 2 diabetes on grain - albeit a lot of it bread and cake and custard ... which was the incentive (aged 59) I needed to give up on "fat but fit" and lose 25 kilos and hoping to make it 30 ... I may yet enjoy hills on my bike the way I have always enjoyed sprints.. I always considered myself to be a high carb vegan, but just lately, whereas I dropped most of the grain from my diet, I appear to have replaced it with fat - from tahini - nearly 50 percent of my calories - to which I must also add a large amount of milled flaxseed ..ad libitum... The rest of what I eat is beans and vast amounts of non-starchy veggies - cooked and raw... I think I once worked it out as 15 to 20 "servings" ...in recent years I semi-seriously factor-in mushrooms as a protein source because I eat so many on a daily basis. (12.5g per 100kcals) - even tahini almost makes it over the line at 4.13 (I'm allowing 1g of protein per kg of healthy body weight on a 2,000 kcal diet) And though sesame oil is reckoned to be at least as heart-protective as olive oil, I am somewhat anxious about how my lipid profile will look when I get tested later in the year when I've dropped another trouser size ... Oh yes - I'm steadily losing weight on this diet which I enjoy -.albeit slowly ... a 200 kcal daily deficit which does not seem to impact a respectable exercise level. The only reason I worried about tahini in the past was its calorific value as it has plenty of beneficial qualities... though the omega 3 balance is off ... I'm hoping to retire to an olive oil culture so perhaps I have gone "Mediterranean" in advance !
@vladyslav7432 жыл бұрын
Mediterraneans eat quite a lot of saturated fats in salami(Italy), cheese, and butter(France), so the statement that their diet is low on this isn't accurate. As well as saturated fat is dangerous for people. A recent study proves it - "Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review"
@veganfortheanimals69943 жыл бұрын
A review of the "carnivore" diet would be interesting
@LeanAndMean443 жыл бұрын
Yes, especially that typical evolution argument (Paul Saladino), and whether it's relevant or not.
@arielmalanga93033 жыл бұрын
@@LeanAndMean44 The evolution argument is really irrelevant. However, the claim that it eliminates heart disease is intriguing.
@5unshineBear3 жыл бұрын
Yes! Please do! Or even keto diet.
@ssangha3 жыл бұрын
No need since everyone thinks you need fiber/plants and we know what this clueless boof head will say, but I do carnivore and eat 30% of my meat raw, it's the best decision i've ever made.
@arielmalanga93033 жыл бұрын
@@ssangha Clueless boof head? If I were to bet on who would make it to 100, my bet would be on him.
@anna-tn8mg Жыл бұрын
My favorite thing about the Mediterranean diet is ... lifestyle. I mean the lifestyle in many Mediterranean countries. The lifestyle that includes going to the farmer's market in the morning to buy FRESH, not poisoned food and cooking it the same day. The lifestyle that includes time to eat this food slowly. The lifestyle of people who have vacation and access to health care, are not locked in cubicles constantly terrorized, but enjoy walking in the mountains or streets. The lifestyle of people who have the sun and water and know how to enjoy them. The lifestyle of people who eat less meat in summer, but assorted versions of meat in other seasons. The tenured crowd at Harvard, etc. doesn't know the difference between Minnesota and the Mediterranean region, processed meat and non-processed meat, heavily poisoned food and non-poisoned food, having the sun and not having one, having access to health care or not, but I do. And sophistication is in the eyes of the beholders. The region notorious for the crucifixion of millions, feeding humans to animals, mass conversions or roasting humans, etc. is not very sophisticated in my historically inclined eyes. dr anna
@waynegolding31843 жыл бұрын
Good to see you Gil
@yoyobasti12 жыл бұрын
Hey Dr. Carvalho, I am really looking forward to your comeback! :) In the meantime I have got a question for which I could not find a clear answer for: Is smoked salmon part of a healthy diet? Or rather not? On the one hand salmon contains a lot of healthy vitamins. On the other hand smoked salmon is considered as processed food? which is suppose to cause cancer. I would really appreciate an answer!
@NutritionMadeSimple2 жыл бұрын
hi, salmon can be part of a healthy diet (specifically, having it a couple times a week), but smoking is generally not a recommended cooking method, there are concerns pertaining to PHCs. If you have it sporadically it may not be an issue but if it's a staple, probably safer to experiment with other cooking methods ;)
@yoyobasti12 жыл бұрын
@@NutritionMadeSimple Thanks for your answer! Here where I live you buy smoked salmon directly without smoking it yourself. It's usually eaten for breakfast. Guess I will be moving to buying raw salmon and cook it myself.
@LeanAndMean443 жыл бұрын
Was this video made for the people new to your channel, or even: a short, helpful video for the general public (aka pretty confused and misinformed people)? I know your channel in and of itself is to make Nutrition simple, but this video really represented your channel name very well. I have the perception that your newer videos are a bit more in-depth than the older videos (which I'm very fond of, keep up the amazing way of explaining science and studies). I often want to share nutrition information with family members or some friends, but it's hard to find videos that aren't too boring and nerdy for the average westerner (not from your channel specifically). I'm pretty sure I am going to share this one. Just some thoughts.
@NutritionMadeSimple3 жыл бұрын
we've gotten feedback to mix it up, ok to make some videos a bit nerdier but others should be more short and sweet bc not everyone wants a 20min overview of 30 studies :) so we're playing with different formats
@arielmalanga93033 жыл бұрын
Try Thomas DeLauer's videos. Really silly and delusional. He likes to pretend he is a nerdy scientific body-builder.
@LeanAndMean443 жыл бұрын
@@arielmalanga9303 No thanks, then.
@LeanAndMean443 жыл бұрын
@@NutritionMadeSimple Nice, good idea.
@Zenoutside003 ай бұрын
My stomach just doesn’t feel good with the Mediterranean diet and I wish I knew why.
@alittax11 ай бұрын
2:12 If the population data showed that generations of people living on the mediterranean diet had just as many health issues as, for example, people living on SAD (Standard American Diet), how would that change the verdict on the mediterranean diet? Is it even possible to have a result like that (population data contradicting scientific studies)? I'm guessing it should be, otherwise the opposite (the two showing the same thing) wouldn't add any "added level of confidence regarding long-term safety." I know this is a purely theoretical question, but it might tell us (laypeople) something about how the balance of evidence works. Thank you for your videos! :)
@Runpierre2 жыл бұрын
Where are the new videos?
@MichaelWilliams-tp4ml Жыл бұрын
Thanks for the video! I was wondering if you have any thoughts on the amount of fish and/or poultry that's generally considered within the guidelines for this kind of diet. I know the diet is supposed to be high in whole grains, fruits and veggies, but I can't seem to find a good sense of how much poultry and fish should go along with these. I've also heard from a lot of folks that we should be eating protein with every meal, which for me usually comes in the form of fish or poultry. However, some info I've seen for the Mediterranean diet is saying poultry and fish more rarely. Can I reconcile these two statements? How can I eat high protein without poultry and fish.
@vindeiatrix2 жыл бұрын
@Nutrition Made Simple! Can you please do a video or comment on blending smoothies? For instance, the breakfast in your what-I-eat-in-a-day quarantine video can all be blended and drunk as a smoothie. Is that any better or worse than eating it?
@Solarsystem502 жыл бұрын
Does Wine counts as Mediterranean? Then I am in!
@lowfrequencyfilms Жыл бұрын
Is there a fish option that doesnt have micro plastic
@jreverie70182 жыл бұрын
Hope you're doing well man! :)
@osmarcoelho13 Жыл бұрын
This is my favority diet...I would like to know more about B12 and the Mediterranean diet! p.s: Good job!
@maarten73 жыл бұрын
I adhere to a lower-carb Mediterranean diet. Sometimes I have to force more vegetables - I really don't enjoy a vegan diet and I don't feel my best on one (although I know part of this is emotional. I really love great food, great company, and great wine.) ☺️
@remllof3 жыл бұрын
Another great video
@GeoMusic993 жыл бұрын
McDonald's, Burger King and KFC are basically non-existent in Greece because people say they are too "sweet". Somehow that makes so much sense. What I do want to say though is that the idea of the mediterrenean diet is somtimes better than the execution. There is a lot of heart disease because people tend to overdo it with meat.
@giovanbattistafichera84393 жыл бұрын
well, in Greece you have gyros, what else would anyone want? *drooling* :P
@hmpf2 жыл бұрын
Hi Doc, on the website that you've provided to purchase nuts in bulk, some are actually fumigated and treated. Is that a cause for concern?
@aarushchaubey5162 жыл бұрын
Dr. carvalho, where are you gone? we need your videos. A suggestion: what to worry about on a vegan diet. Another: should vegans take EPA and DHA supplements for brain health?
@NutritionMadeSimple2 жыл бұрын
helping with family health sitch, be back asap :)
@aarushchaubey5162 жыл бұрын
@@NutritionMadeSimple thank you! hoping for the best of your family's health.
@crapoldgamerscrew1232 Жыл бұрын
What about other illnesses not just cvd???
@intimpulliber73763 жыл бұрын
Hey doc, hope you doing well. I have a question about cholesterol. I know already that is increases cardiovascular risk, but does decreasing it decrease my testosterone? I choose testosterone over longevity if yes:))
@NutritionMadeSimple3 жыл бұрын
depends how you decrease it. some of the cholesterol-lowering drugs have been shown to lower testosterone, others don't. but lowering it with a healthy diet, which most people can do and is the ideal MO, does not appear to have much effect on testosterone or other steroid hormones
@intimpulliber73763 жыл бұрын
@@NutritionMadeSimple mono unsaturated fats and poli unsaturated significantly decrease testosterone www.ncbi.nlm.nih.gov/pmc/articles/PMC6950136/#:~:text=While%20some%20acute%20studies%20have,intake%20decreased%20testosterone%20%5B23%5D.
@NutritionMadeSimple3 жыл бұрын
@@intimpulliber7376 right but it's the overall effect of the full diet you want to assess at the end of the day. for example in some contexts carbohydrates appear to raise testosterone while protein lowers it www.sciencedirect.com/science/article/abs/pii/0024320587900865. so combining multiple nutrients/foods could mask/change the effect of single nutrients. I'll make content about testosterone at some point. In any case, nothing would prevent you from having good cholesterol levels even if you had to be on a low fat diet (which I'm not convinced you have to)! :)
@intimpulliber73763 жыл бұрын
@@NutritionMadeSimple thank you very much for the response, i cant wait for the testosterone content
@scottyg54033 жыл бұрын
I'm don't eat fish or red meat but everything else looks delicious on the Mediterranean dirt! Another excellent video!Thank you!
@sash00472 жыл бұрын
Where you at ma man?
@RiDankulous Жыл бұрын
He's in the NYC area, I believe. Best wishes gunslinger.
@minimalisthealth Жыл бұрын
I'm very sceptical about the authenticity of the constituents of the Mediterranean diet. Italians have pork in every second dish - granted meat is not the staple like it is in the US where meat can often be the biggest chunk of a meal. Even so, they do seem to eat pork a lot. I struggle to understand on what basis this red-meat shy version of the mediterranean diet was formulated. Not disputing that the modified might be healthier, could well be the case, but is it accurate?
@lenguyenngoc479 Жыл бұрын
simple the Mediterranean diet we know of have these criteria:real food, vegetables and legumes, whole grain and olive oil, little fish with little meat (once or twice a month for red meat) What are u talking about is "what current Mediterranean population eats" diet they are not the same
@RiDankulous Жыл бұрын
Agreed. Mediterranean is very ambiguous and those in the specified countries, on average, are eating worse and worse diets by including more meat, cheese and processed foods. Being strict about minimal meat, oil and dairy consumption and avoiding processed foods altogether it could work.
@MarkusWaas3 жыл бұрын
My ideal diet for health is mediterranean keto.
@Lucas-_-Teixeira3 жыл бұрын
Nice video. Pretty hard to a diet surviving the huge change of life style in the region.
@cameronkoblitz42482 жыл бұрын
Could you do a video on hot food (capsaicin)? I mostly see that it's healthy, but when you get into super hot peppers like carolina reaper is it bad for you?
@BUGHUNTER63 жыл бұрын
I'm so glad I subscribed
@thomaspynchon84003 жыл бұрын
Is eating white rice everyday really unhealthy or not? I'm quite concerned.
@LeanAndMean443 жыл бұрын
Probably unhealthy. It’s high-calorie and low-nutrient. Depends on how much you eat.
@RiDankulous Жыл бұрын
when one asks 'unhealthy or not' the response is always 'compared to what'. Compared to brown rice, no. Compared to red meat, or processed meat, most definitely.
@sdktms3 жыл бұрын
What about alcohol and wine? Is that not a downside of the Mediterranean diet?
@olderthanyoucali85122 жыл бұрын
So cheese filled and topped Italian food recipes on U-tube isn't part of the Mediterranean diet?
@stefanpreiss26573 жыл бұрын
NZ crew checking in!
@CalitranoN7 ай бұрын
Really they did not eat meat during the week it’s mostly plant based but not vegan and most centenarians didn’t eat a lot of fish unless they lived in Japan
@olderthanyoucali85122 жыл бұрын
Dr. Carvahlo, is cheese included in the Mediterranean diet.
@hpcam13 жыл бұрын
Another good one
@howinteresting82682 жыл бұрын
can you do a response to Fat Fiction? In my opinion, it was a bit all over the place... conflating processed carbs with unprocessed carbs, conflating fat with sat fats.... saying cholesterol doesn't matter and then it does the next minute? Also, the claims about t2diabetes.... so many diets claim to fix it. They also ignored the fact that pairing fats with carbs can reduce insulin spikes, or was that misinformation? They didn't talk about fat vs water weight loss, only rapid weightloss as a whole. I'm really interested to see your thoughts on it.
@dj-fe4ck2 жыл бұрын
pairing fats with carbs is what causes insulin spikes in the first place. Eating carbs only causes insulin spikes on a high fat diet. Refined sugar is no health food, but on a low fat diet, it actually improves insulin sensitivity.
@dj-fe4ck2 жыл бұрын
Not all processed carbs are equal. Plain white pasta or white rice, only one ingredient, with zero fat or oil added is very different from Cookies, cakes, and pastries with a long list of ingredients and with lots of fat or oils.
@Limits62 жыл бұрын
can you please review artificial sweeteners?! love ur work
@frankjspencejr2 жыл бұрын
The diet you describe as “Mediterranean” is demonstrably healthy for sure. But my experience with French and especially Italian cuisine is so different from the diet you describe. The typical French person starts their day with coffee and either toast, often with butter and jam, or a sweet pastry. Butter is consumed in fairly large quantities, as well as white breads of various types, with croissants the notable example. And the French are famous for their love of cheeses. Italian food is very high in bread and pasta (refined wheat flour) and in cheese. The bottom line is that what is described as the Mediterranean diet is very different from my experience and my understanding of the foods actually consumed.
@michael-bell Жыл бұрын
So in your experience what would you say the actual healthy Mediterranean diet consists of?
@RaveyDavey Жыл бұрын
Yes but the Mediterranean Diet isn't what French or Italien people eat now. Most of France isn't even on the Med anyway but that's beside the point. The meal is based on what certain populations in that area used to eat. It doesn't mean you to eat Italien food or look at what people in Verona eat at the coffee shops. The guidelines stand on their own.
@GamingLoadown1013 жыл бұрын
could you please do a video on Oxalates?
@chegobego79303 жыл бұрын
Does consuming fish offer extra benefit in regards to heart disease compared to not consuming it?
@NutritionMadeSimple3 жыл бұрын
when replacing most other animal foods, yes. in the background of a plant-rich diet, not entirely clear
@chegobego79303 жыл бұрын
@@NutritionMadeSimple thanks for the reply!
@stuwhite23373 жыл бұрын
But Mediterraneans don't eat the Mediterranean diet!
@stuwhite23373 жыл бұрын
They do however live in a very nice relaxing environment
@NutritionMadeSimple3 жыл бұрын
that's right, not anymore :) just like okinawans don't eat the classical okinawan diet anymore!
3 жыл бұрын
They eat dishes and foods traditionally Mediterranean, though.
@Bankai903 жыл бұрын
@@RC-rk2xs I know Poland is a bad example since it's overall lifespan isn't great. But it's soo interesting to see. Those village old guys live of potatoes, pork, pig fat and butter. They have fantastic skin even in their very old age and all seem exceptionally strong. And they are all in their 70's to 90's here still getting hammered 3-4x a week. It 's insane. They all laugh when you ask them about greens "what am I, a coww??". But they also eat the regulated 3x a day without ever snacking. Move a lot and from what I see sleep exceptionally well. They also all have this big purpose and workethic here. So basically 0 self-doubt and huge egos. (Probably calm mind/ good parasympathetic state I mean).
@wresting12122 жыл бұрын
What about the warren buffet diet.
@SharonOnTheNet Жыл бұрын
it is also so tasty and satisfying.
@mr.greengold82363 жыл бұрын
But what about coconuts??
@waynegolding31843 жыл бұрын
Where are you Gil? Hope everythings all good
@NutritionMadeSimple3 жыл бұрын
family health issues :) hopefully things will look up soon!
@waynegolding31843 жыл бұрын
@@NutritionMadeSimple Fingers crossed for you Gil
@LeanAndMean443 жыл бұрын
5:26 - 5:33 LOL
@Barisdagame7 күн бұрын
Bro I lived on chickpea rice and turkish navy bean stew 😅
@Vamavid2 жыл бұрын
The Modern "Mediterranean" diet is one of the best studied diets, but it is far from the best.
@liviuperianu54992 жыл бұрын
I followed the mediterranean diet after deciding to loose weight and lower my blood pressure. Lost 30 pounds and after that I got stuck. Switched to a low-carb diet and lost another 40 pounds, so basically it's not for me.
@Stephjvb2 жыл бұрын
you lost 30 pounds with it. thats great! you probably got stuck because you ate to much calories. eliminating the carbs from your diet saved you a ton of calories
@liviuperianu54992 жыл бұрын
@@Stephjvb Carbs are empty calories with a few exceptions
@maarten73 жыл бұрын
Where have you disappeared to?
3 жыл бұрын
5:57 The main issue with the way a lot of people (or even most people) in the Mediterranean region eat now isn’t “all the McDonald’s and the Burger King” but all the traditional junk food they consume and has been promoted as healthy thanks to all the media and government-funded hype around the Mediterranean diet. E. g., fried foods (including fried meat, fried fish, and fried sausages), raw cured ham, pickled vegetables, aged cheeses with a high saturated fat content, raw cold meats (chorizo, chistorra, salchichón, sobrasada, salami, etc.), foie gras, traditional stews with bacon and/or cured seasoned sausage or boiled blood, traditional cuts of meat of traditional herds traditionally raised in the Mediterranean region, canned tuna (boiled in olive oil), salted fish, hen eggs, sauces made with egg, salt and/or oil, wine, white bead, white flour and white pasta, as well as traditional pastries, cookies/biscuits, fried sweets, nougat confections, cakes, muffins, pies, sugar-coated fruit, etc. all of them very traditionally Mediterranean.
@lizardindia3 жыл бұрын
@Zephyr I agree on this. The problem is that all this things were a treat once upon a time, meaning that in times grandmother of @mataronasd was young all this food you listed was eaten only a couple of times in a whole year. The rest was pretty much plant based (all kind of veggies and legumes in all fashions) and food was prepared with low heat in long time and with much love! Bread was made made from high quality grain, stone ground flour and took up to 98 hours of levitation. That's why our oldest generation has still a good health although they might indulge now more often in treats.
3 жыл бұрын
@@lizardindia, I don’t think the way white bread is prepared makes much of a difference nutritionally speaking, or even the quality of the grains used to make the white flour. I do agree that even though most of those foods and dishes are “traditional,” the proportion of low nutrient-dense and high caloric-dense foods often loaded with salt in the diet of the population living in the Mediterranean region has gone up over the last century while the proportion of healthier foods and dishes (such as legumes, green/leafy vegetables, nuts, seeds) has gone down.
@lizardindia3 жыл бұрын
@ there is an interesting study where some italian pedestrians could reverse celiac disease by only change the way bread and pizza is made. So there is indeed a difference and there is a huge difference nutrition wise as it maintains all kind of different Vit. B which in bread today is added with supplements.
@yongo13042 жыл бұрын
Yet, Spain and Italy have some of the highest life expectancies in the world
@5unshineBear3 жыл бұрын
Thank you so much for this timely video!! There’s no much noise in these fads diets - keto and vegan but there’s no long term human health studies on both of those. Most of the doctors promoting these diets didn’t study nutrition. So I really appreciate your videos!!! Go Mediterranean diet and making nutrition simple! ❤️
@LeanAndMean443 жыл бұрын
Veganism is not a fad diet, it's an ethic and a way of living. Sadly it gets seen and promoted as one, because most vegan KZbinrs (and other promoters) try to "sell it" as the healthiest diet, and say animal products are poison. There are long-term studies on Vegan Adventists and other vegans, so that's wrong.
@5unshineBear3 жыл бұрын
@@LeanAndMean44 I feel like it's a fad whether it will be short-term lived or long-term - I'm not sure yet. When we get more studies we will know but the definition of fad "an intense and widely shared enthusiasm for something, especially one that is short-lived and without basis in the object's qualities; a craze". I feel that both sides are very intense for this diet. That's my personal opinion, I've met people from both sides who treats vegan or keto like a religion.... But there is definitely very varying degrees of this.
@LeanAndMean443 жыл бұрын
0:46 PREDIMED too.
@ukidding2 жыл бұрын
i like those wine bottles in the pictures.
@trevbarlow97192 жыл бұрын
Great video, but your lighting is a bit too bright on your face.
@hcm99995 ай бұрын
I have a theory. I think the healthiest food in the world is the so called TRADITIONAL food. I wished scientists and doctors focused more on traditional food. 1. Traditional food was created or invented usually in times of hunger, poverty, crisis, war, plague, disease, etc. Traditional food is survival food, the food that stood the test of time, the food that allowed entire populations to survive periods of hunger. So traditional food needs to be healthy, nutritious, cheap and abundant, based on local ingredients. 2. But traditional food usually can taste very bad, sometimes being outright vile and repugnant. Most countries in the world usually have some kind of traditional food. In times of plenty most people tend to underestimate, look down, dismiss or even despise traditional food because it doesn't taste good. But that is really a big mistake, because that is the food that humanity needs to rely on in times of hunger, and also to remain healthy. So it is really important to keep and preserve traditional food, no matter how bad that food may be. In Sweden there is a fermented fish called surströmming, that is considered by many to be the stinkiest food in the world. How is it possible that people eat such a thing? But surströmming has existed for hundreds of years, is nutritious, healthy and cheap. And most certainly it was invented by starving people in times of hunger and poverty. Many people make fun of surströmming because of its foul smell, but very few people seem to realize that surströmming is a super-food that literally saved entire populations from hunger. 3. The biggest problem about traditional food is that it may difficult to replicate in other countries, because it may not taste good and the ingredients may not be as cheap or abundant in different regions or countries. For example it is often said that olive oil is healthy, but olive oil can be very expensive outside Europe. Japanese traditional food uses no olive oil at all. 4. It is ironic that unhealthy food is only available in times of plenty, while in times of hunger the only food available is traditional food. So the richer the country, the more unhealthy the diet becomes. A poor person on the other hand needs to eat healthy food, otherwise he won't survive. So paradoxically, the poorer the person, the healthier the diet, because a poor person simply can not afford to eat unhealthy food. While traditional food is based on local, cheap, abundant ingredients, unhealthy food is usually based on expensive, imported, exotic ingredients. While older generations try to encourage traditional food, younger generations tend to despise traditional food and prefer modern, expensive, unhealthy food. 5. The United States unfortunately does not have a firmly established traditional food, simply because the country is relatively young and has not suffered any major war or disaster or famine or disease. So most of its diet is based on European culture, which may not be the most appropriate for the region. In my opinion the US should look into native American culture, because they probably have a very strong traditional food culture most appropriate for the local conditions.
@up2nogod7713 жыл бұрын
♥
@person21943 жыл бұрын
Do a video on a whole foods vegan diet and also can you recommend a b12 company
@LeanAndMean443 жыл бұрын
I don’t think he would recommend a company.
@HakuCell2 жыл бұрын
3:40 meat is environmentally worse than dairy? how is killing cows environmentally worse than milking them?
@NutritionMadeSimple2 жыл бұрын
probably bc you can only eat it once so beef requires raising animals from scratch whereas the same animal can keep producing milk for a while...
@joesphbegley3088 Жыл бұрын
The secret ingredient is sunshine. Good old vitamin D.