Food Is Medicine: How Your Diet Can PREVENT Disease

Added: Aug 15, 2023

Dr. Gardner begins by discussing the ongoing debates surrounding low-carb, low-fat, and other popular diets. He emphasizes that the key is to focus on eating a good quality diet, regardless of the specific macronutrient composition. He mentions a study that compared a low-carb diet to a low-fat diet and found no significant difference in outcomes. Dr. Gardner introduces the American Heart Association's scientific advisory, which emphasizes ten domains of a heart-healthy diet. These domains include whole grains, vegetables, beans, salt, and saturated fat. Dr. Gardner highlights that all ten dietary patterns they studied, including the DASH diet, Mediterranean diet, and various vegetarian diets, agreed on the importance of eating more vegetables, whole foods, and less added sugar and refined grains. They suggest that focusing on these areas of consensus is more important than the minor differences between diets. Dr. Gardner also discusses the environmental and ethical considerations of food choices. He argues that personal values, such as ethics, environmental impact, and labor practices, should be taken into account when making dietary choices. He shares his personal journey of adopting a plant-based diet in 1983 and explains how aligning his diet with his values has been a motivating factor for him. Dr. Gardner addresses the protein debate and challenges the notion that plant protein is inferior to animal protein. He explains that plants provide all the essential amino acids and that the average protein intake of the American population is already sufficient. He cites a meta-analysis that suggests protein supplementation is not necessary for muscle building and maintenance, as long as individuals are eating enough calories to support their workouts. He then delves into the topic of plant-based meat alternatives, such as Beyond Meat and Impossible Burger. Dr. Gardner acknowledges the concerns surrounding these processed products, including the presence of chemicals and saturated fat. However, he conducted a study called the "Swap Meat Trial" to investigate the health implications of these plant-based alternatives compared to traditional meat. The Swap Meat Trial compared the effects of consuming two servings of red meat per day to two servings of plant-based meat alternatives per day. The study found that the plant-based alternatives had lower levels of saturated fat and sodium compared to red meat. Additionally, participants who consumed the plant-based alternatives experienced a decrease in LDL cholesterol, weight, and trimethylamine oxide , a risk factor for cardiovascular disease. Blood pressure remained the same in both groups. Dr. Gardner acknowledges that the study was funded by Beyond Meat, but he emphasizes that he applied rigorous scientific methods and published all the results, including null findings from previous industry-funded studies. He encourages skepticism but also urges people to consider the study's design and the pros and cons of industry-funded research. The discussion then shifts to a follow-up study that Dr. Gardner conducted, which focused on athletes and their protein intake. The study compared the effects of an omnivorous diet to a vegan diet supplemented with two servings of plant-based meat alternatives per day. The results showed that there were no significant differences in strength and performance between the three groups. The study also highlighted that even with lower protein intake, the vegan group still met their protein needs. Dr. Gardner also addresses the idea of a carnivore diet, which involves consuming only animal products. He expresses concerns about the lack of nutrients in such a restrictive diet and emphasizes the importance of a varied diet that provides all the necessary nutrients. The conversation then turns to the topic of LDL cholesterol and its relationship to cardiovascular health. Dr. Gardner explains that while LDL particle size may matter, having high LDL cholesterol levels is still a concern. He mentions that ApoB, a protein associated with LDL particles, may be a better predictor of cardiovascular disease risk than LDL cholesterol alone. Finally, Dr. Gardner introduces the concept of "stealth nutrition," which involves engaging individuals in discussions about topics they are interested in, such as animal rights, environmental concerns, or labor issues. By connecting these topics to the impact of diet on health, he aims to promote healthier eating habits without being deceitful.