Doctor reviews the Mediterranean Diet

[@gregp716]

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

[@NutritionMadeSimple]

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

[@gioplease6848]

Another win is not promoting a keto diet.

[@Aden21]

This channel's unique approach is rare to see nowadays, evidence based, dissecting studies, open minded and not demonizing anybody.

[@dansklrvids7303]

Well said!

[@שגהש]

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.

[@giovanbattistafichera8439]

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.

[@megavegan5791]

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_LatinAmerica]

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 : )

[@megavegan5791]

@@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).

[@princedoge4586]

@@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

[@kochimoon4831]

Well, when you lived through WW2 in Europe i guess pastries and frittelle won't scare you that much.

[@Magnulus76]

@@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.

[@nathancallaghan7147]

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🙏

[@corvoattano9303]

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.

[@jaimeek9955]

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 😊

[@smkudva]

"It is not time wasted, it is time invested." - Great principle to live by!

[@DaveRichardsonFitness]

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.

[@AvengerNk]

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]

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. 😆

[@sssteviep]

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.

[@NutritionMadeSimple]

great news!!! :)

[@arielmalanga9303]

That's the way to do it!

[@kathaqua]

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!

[@jabariwiththebois5765]

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!

[@maenad1231]

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

[@barbaramartinez7871]

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.

[@mattgtz2]

Thank you for your noble efforts to promote public health. You are a great teacher.

[@jrgenvanderkrogt6245]

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.

[@RiDankulous]

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.

[@kiesnutrition2809]

Your videos are absolutely fantastic. Unbiased, scientifically backed advice. So glad I found your channel! 🙏🙏👍🏾👍🏾

[@bc101ful]

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!

[@LeanAndMean44]

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.

[@vermontmike9800]

Sardinia and Ikaria are the two regions to keep an eye on for this area of the world…both being blue zones.

[@ericbrandon8699]

Yes, please review Dr Fuhrman's Nutritarian diet.

[@yangtse55]

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 ...

[@lizk2378]

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).

[@TimGreigPhotography]

Pretty nice summary although several cons applied to most other diets. Cost? Seems cheap compared to poor health.

[@deldridg]

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

[@LeanAndMean44]

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.

[@RaveyDavey]

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.

[@tubingit10]

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!

[@DrAJ_LatinAmerica]

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

[@nomandad2000]

I’d like to see the Ornish diet hit the spotlight on this channel

[@DrinkingStar]

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.

[@jeffschubert217]

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.

[@NutritionMadeSimple]

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."

[@jeffschubert217]

@@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!

Wait!, but alcoholic wine is traditionally Mediterranean, isn’t it?, so it must be healthy.

[@maarten7]

@@NutritionMadeSimple I would love you to do a video on alcohol.

[@maarten7]

@@NutritionMadeSimple Me too.😛

[@dontworrybehappy5139]

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.

[@LeanAndMean44]

There is a paper called "Definition of the Mediterranean Diet: A Literature Review".

[@R2WatchingTetris]

This is a funny video to come across as I sit down to eat my greek salad XD

[@carvedwood1953]

Food costs sometimes suck. Then again what else is there better to spend money on than healhty food?

[@armanzbahrani291]

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!

[@bigdaddy2429]

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.

[@Scottsyy]

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 😩

[@brandonroberts2297]

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?

[@anna-tn8mg]

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

[@vladyslav743]

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"

[@LeanAndMean44]

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.

[@NutritionMadeSimple]

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

[@arielmalanga9303]

Try Thomas DeLauer's videos. Really silly and delusional. He likes to pretend he is a nerdy scientific body-builder.

[@LeanAndMean44]

@@arielmalanga9303 No thanks, then.

[@LeanAndMean44]

@@NutritionMadeSimple Nice, good idea.

[@Zenoutside00]

My stomach just doesn’t feel good with the Mediterranean diet and I wish I knew why.

[@yoyobasti1]

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!

[@NutritionMadeSimple]

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 ;)

[@yoyobasti1]

@@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.

[@richardgeddes630]

"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.

[@waynegolding3184]

Good to see you Gil

[@hcm9999]

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.

[@veganfortheanimals6994]

A review of the "carnivore" diet would be interesting

[@LeanAndMean44]

Yes, especially that typical evolution argument (Paul Saladino), and whether it's relevant or not.

[@arielmalanga9303]

@@LeanAndMean44 The evolution argument is really irrelevant. However, the claim that it eliminates heart disease is intriguing.

[@5unshineBear]

Yes! Please do! Or even keto diet.

[@ssangha]

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.

[@arielmalanga9303]

@@ssangha Clueless boof head? If I were to bet on who would make it to 100, my bet would be on him.

[@yangtse55]

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 !

[@osmarcoelho13]

This is my favority diet...I would like to know more about B12 and the Mediterranean diet! p.s: Good job!

[@aarushchaubey516]

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?

[@NutritionMadeSimple]

helping with family health sitch, be back asap :)

[@aarushchaubey516]

@@NutritionMadeSimple thank you! hoping for the best of your family's health.

[@Solarsystem50]

Does Wine counts as Mediterranean? Then I am in!

[@GeoMusic99]

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.

[@giovanbattistafichera8439]

well, in Greece you have gyros, what else would anyone want? *drooling* :P

[@jreverie7018]

Hope you're doing well man! :)

[@lowfrequencyfilms]

Is there a fish option that doesnt have micro plastic

[@alittax]

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! :)

[@Runpierre]

Where are the new videos?

[@MichaelWilliams-tp4ml]

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.

[@CalitranoN]

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

[@crapoldgamerscrew1232]

What about other illnesses not just cvd???

[@MarkusWaas]

My ideal diet for health is mediterranean keto.

[@vindeiatrix]

@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?

[@hmpf]

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?

[@olderthanyoucali8512]

So cheese filled and topped Italian food recipes on U-tube isn't part of the Mediterranean diet?

[@sdktms]

What about alcohol and wine? Is that not a downside of the Mediterranean diet?

[@BUGHUNTER6]

I'm so glad I subscribed

[@maarten7]

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.) ☺️

[@scottyg5403]

I'm don't eat fish or red meat but everything else looks delicious on the Mediterranean dirt! Another excellent video!Thank you!

[@intimpulliber7376]

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:))

[@NutritionMadeSimple]

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

[@intimpulliber7376]

@@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.

[@NutritionMadeSimple]

@@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)! :)

[@intimpulliber7376]

@@NutritionMadeSimple thank you very much for the response, i cant wait for the testosterone content

[@frankjspencejr]

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]

So in your experience what would you say the actual healthy Mediterranean diet consists of?

[@RaveyDavey]

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.

[@Lucas-_-Teixeira]

Nice video. Pretty hard to a diet surviving the huge change of life style in the region.

[@remllof]

Another great video

[@minimalisthealth]

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]

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]

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.

[@olderthanyoucali8512]

Dr. Carvahlo, is cheese included in the Mediterranean diet.

[@stefanpreiss2657]

NZ crew checking in!

[@sash0047]

Where you at ma man?

[@RiDankulous]

He's in the NYC area, I believe. Best wishes gunslinger.

[@cameronkoblitz4248]

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?

[@howinteresting8268]

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-fe4ck]

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-fe4ck]

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.

[@Limits6]

can you please review artificial sweeteners?! love ur work

[@thomaspynchon8400]

Is eating white rice everyday really unhealthy or not? I'm quite concerned.

[@LeanAndMean44]

Probably unhealthy. It’s high-calorie and low-nutrient. Depends on how much you eat.

[@RiDankulous]

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.

[@SharonOnTheNet]

it is also so tasty and satisfying.

[@GamingLoadown101]

could you please do a video on Oxalates?

[@69camaro19]

Another good one

[@liviuperianu5499]

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.

[@Stephjvb]

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

[@liviuperianu5499]

@@Stephjvb Carbs are empty calories with a few exceptions

[@Barisdagame]

Bro I lived on chickpea rice and turkish navy bean stew 😅

[@stuwhite2337]

But Mediterraneans don't eat the Mediterranean diet!

[@stuwhite2337]

They do however live in a very nice relaxing environment

[@NutritionMadeSimple]

that's right, not anymore :) just like okinawans don't eat the classical okinawan diet anymore!

They eat dishes and foods traditionally Mediterranean, though.

[@Bankai90]

@@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).

[@Vamavid]

The Modern "Mediterranean" diet is one of the best studied diets, but it is far from the best.

[@mr.greengold8236]

But what about coconuts??

[@wresting1212]

What about the warren buffet diet.

[@waynegolding3184]

Where are you Gil? Hope everythings all good

[@NutritionMadeSimple]

family health issues :) hopefully things will look up soon!

[@waynegolding3184]

@@NutritionMadeSimple Fingers crossed for you Gil

[@chegobego7930]

Does consuming fish offer extra benefit in regards to heart disease compared to not consuming it?

[@NutritionMadeSimple]

when replacing most other animal foods, yes. in the background of a plant-rich diet, not entirely clear

[@chegobego7930]

@@NutritionMadeSimple thanks for the reply!

[@trevbarlow9719]

Great video, but your lighting is a bit too bright on your face.

[@5unshineBear]

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! ❤️

[@LeanAndMean44]

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.

[@5unshineBear]

​@@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.

[@LeanAndMean44]

0:46 PREDIMED too.

[@maarten7]

Where have you disappeared to?

[@joesphbegley3088]

The secret ingredient is sunshine. Good old vitamin D.

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.

[@lizardindia]

@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.

@@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.

[@lizardindia]

@ 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.

[@yongo1304]

Yet, Spain and Italy have some of the highest life expectancies in the world

[@HakuCell]

3:40 meat is environmentally worse than dairy? how is killing cows environmentally worse than milking them?

[@NutritionMadeSimple]

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...

[@person2194]

Do a video on a whole foods vegan diet and also can you recommend a b12 company

[@LeanAndMean44]

I don’t think he would recommend a company.

[@ukidding]

i like those wine bottles in the pictures.

[@Magnulus76]

Ancel Keys, the American giant of cholesterol research, thought the Mediterranean diet, a diet based off what rural Greeks and Italians of the 1950's were eating, was the easiest diet for westerners to lower cholesterol and heart disease, and it was the diet he followed and advocated for himself.

[@karenh1723]

He lived to be 2 months shy of his 101st birthday. When asked if his longevity had anything to do with his diet he replied, "Very likely but no proof."

[@ManinderSingh-3000]

Is true soy products decrease testosterone levels in men, I want to go vegan and I don't know how to get enough protein, calcium and b-12 currently I consume dairy products and plants based products, in our family no one consume meats , from childhood I just have been consuming dairy and plants based products so I don't know how to balance pure plants based diet

[@chegobego7930]

I recommend u type on youtube "simnett nutrition soy" to answer ur first qurstion. B12 from a supplement Calcium from plant based milks, tofu, broccoli and itz present in many foods in low quantities which adds up! I recommend using cronometer to check if ur getting all ur nutrients

[@ManinderSingh-3000]

What is cronometer? Thanks by the way , are u vegan ?

[@chegobego7930]

@@ManinderSingh-3000 its a website where u can plug in anything u ate that day and it gives u a breakdown of all the macronutrients and micronutrients in the food as a percentage of the RDA. Really good tool! Yes I am vegan. :)

[@ManinderSingh-3000]

@@chegobego7930 it's getting hard for me let go dairy products , my whole family is consuming dairy for 100 of years our background is also come farming and dairy farming , and when I heard that if I go vegan completely , then I have take several 💊 , supplements etc and I think what's the problem in my diet everything is good , I don't eat meat , yeah I have to increase plant based products more in my diet and little bit dairy , is it ok then

[@ManinderSingh-3000]

@@chegobego7930 bro I have lots of questions about vegan , I want knowledge about how to balance vegan diet , recipes how to make pulses and legumes delicious ,from experience vegan guys , I am 22 year old and gym guy and I am from India , how long have you been vegan bro?, How old r you? And where do you live? I don't have anyone to about it , can you give ur contact? so that I can chat with you in future to get more knowledge about vegan