calcium
Raw Food Diet Myths
"Raw Food Diet Myths" Is it better to eat our vegetables
raw or cooked? If you’re thinking raw,
you’re right! But if you guessed cooked,
you’re also right! A number of nutrients, like vitamin C,
are partially destroyed by cooking. On the other hand, some nutrients
become more absorbable upon cooking. For example, we get three times more
antioxidants in cooked carrots than raw. More cancer-fighting
indoles in cooked broccoli, and more lycopene
in cooked tomatoes. Leavening increases the mineral
absorption in grain products, and dry roasting can increase
the mineral absorption from nuts. There’s no good evidence
that raw diets are superior to other whole foods,
plant-based diets. In fact, the published evidence
that does exist is fairly disappointing. The only dietary survey I’m aware of
found raw food diets deficient in energy, protein, vitamins B12 and D,
calcium, selenium, and zinc. There are a number of
seriously flawed myths that circulate within the
raw foods community— like the belief that we have only a
limited amount of enzymes in our body that somehow get used up,
and so we need to consume live plant enzymes,
which are deactivated by cooking.
Well, they’re deactivated
by our stomach acid too, but even if they weren’t,
specific enzymes catalyze specific reactions
within our body. And since we’re not plants,
we have no need for plant enzymes. Our body makes all the enzymes we
need to function from the protein we eat, and cooking actually renders
proteins more digestible. So, I advocate eating a combination
of cooked and raw foods. Having said that, we should all be
eating huge salads every day.
We could easily polish off five cups
of spinach in one sitting, and that’s how we
have to think of greens— not as some little
overcooked side servings. If, for whatever reason,
you want to eat 100% raw, first, of course you
have to take a B12 supplement. Second, a diet based
on modern cultivated fruits is not nutritionally adequate. They’re a pale shadow of the
wild fruits eaten by our ape ancestors. To improve the nutritional content,
one would have to add at least a half-kilo a day of dark green leafies—
5 to 10 cups— and at least 50 grams a day
of nuts and seeds—about half a cup. And third, I explicitly recommend against
raw food diets for young children, as they just don’t have
the stomach capacity. Although an all-raw food diet
can be healthy, there is no reliable evidence
to suggest that it’s more healthy than a diet of whole plant foods—
cooked or not.
Video Transcript – As found on YouTube
New Study: Vegan Bone Density Is The Same. What’s Going On?
New Study: Vegan Bone Density Is The Same. What’s Going On?
Whole body bone mineral density and t-score results raise questions about previous research.
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Main Study:
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1411003/full
This meta has of course been used to attack vegan diets.
https://academic.oup.com/nutritionreviews/article/77/1/1/5146363
Higher BMI or weight in general increases bone density.
https://www.researchgate.net/figure/The-association-between-BMI-and-lumbar-BMD-stratified-by-age-Sex-race-ethnicity-level_fig4_360603089
From this smaller one where it is most evident, BMD appeared lower in the vegetarians but then when adjusting for BMI the relationship disappeared. https://www.jandonline.org/article/S0002-8223(98)00172-2/abstract
Popping a study in the meta analysis that found a difference: 6 vegans that had a 3 point lower BMI, easily can be 15 lbs different but it was a small enough study for it not to be statistically significant.
https://www.jandonline.org/article/S0002-8223(00)00134-6/abstract
8 vegans in 1998 with lower BMI, still not stat sig diff for BMD even.https://pubmed.ncbi.nlm.nih.gov/9664916/
Or this one, bigger with 28 vegans who had a BMI of 1 point lower, not stat sig for BMD?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446759/pdf/nutrients-07-03416.pdf
It also had a Buddhist nun study which found no difference.
https://link.springer.com/article/10.1007/s00198-009-0916-z
The largest one was a 250 person Taiwanese study on more NUNS from 1997.
https://link.springer.com/article/10.1007/PL00005812
18 raw vegans and 18 controls. BMI was 5 whole points lower!! No mention of adjusting for BMI.
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/486478
Intro/Outro Song: Sedução Momentânea by Roulet:
http://freemusicarchive.org/music/Roulet/Beats_dAmor/Roulet_-_Beats_dAmor_-_07_Seduo_Momentnea
The Zero Coronary Calcium Con (When CAC = BS)
The Zero Coronary Calcium Con (When CAC = BS)
Low carb / carnivore influencers have repeatedly touted their zero CAC score to justify their super high LDL cholesterol but what does the science say?
Costa Rica Trip Full Again: https://vegotravel.com/costa-rica-2024/
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Support Me Here: https://www.patreon.com/micthevegan
My Cookbook: https://micthevegan.com/product/mics-whole-vegan-cookbook/
@micthevegan
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https://www.instagram.com/micthevegan – @micthevegan
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My Low Carb CAC Spotlight Study Vid: https://www.youtube.com/watch?v=5xk_CMVy-RA
Zero CAC Not Clean Bill of Health:
https://www.medpagetoday.com/cardiology/prevention/95287
Western Denmark Study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4317160/pdf/clep-7-053.pdf
Brazilian Study: “…(47%) had significant coronary obstructions (over 50%)…”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5967134/
Cardiovascular Events with Zero CAC:
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.119.045026
Obstructive CAD with Zero CAC, 1000+ people:
https://pubmed.ncbi.nlm.nih.gov/21996072/
Case Study of 31-Year-Old with Zero CAC, Two Blocked Arteries:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9982666/
Ratio Soft to Hard Plaque Study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7965661/
Key to Lowering CAC:
https://www.health.harvard.edu/heart-health/can-we-reduce-vascular-plaque-buildup
Intro/Outro Song: Sedução Momentânea by Roulet:
#CAC #carnivore #vegan
How To Avoid Common Deficiencies On A Vegan Diet + What Foods To Eat!
How To Avoid Common Deficiencies On A Vegan Diet + What Foods To Eat!
Hey beautiful people! In this vid, I’m going to show you how to avoid common deficiencies found in a vegan diet and give you practical ways to close nutritional gaps and unlock the foods you NEED to know! This is especially important if you’re new to the journey, or if you have any doubts whatsoever about meeting your nutritional requirements. Let’s go!
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ANSWERS TO COMMONLY ASKED QUESTIONS VEGANS GET EVERY DAY
WHAT I WISH I KNEW BEFORE GOING PLANT BASED | Watch This Before You Go Vegan!
// R E F E R E N C E D S T U D I E S
Vitamin C and Iron Bioavailability: https://www.annualreviews.org/doi/abs/10.1146/annurev.nu.01.070181.001011
Dietary Protein and Calcium: https://pubmed.ncbi.nlm.nih.gov/19279077/
Mercury in Fish: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1241452/
Consumption of Red Meat and Cancer Incidence: https://pubmed.ncbi.nlm.nih.gov/34455534/
Ultraviolet treated mushrooms as effective as vitamin d supplement: https://www.nature.com/articles/ejcn201153
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// M E L I S S A
I’m Melissa and I teach people how to easily transition to a plant-based diet with easy, step-by-step wellness strategies that work. I’m a certified holistic nutritionist, certified health coach, and a certified personal trainer. As a chronic illness overcomer, I now use what I’ve learned to empower others to live out their God-given purpose without sickness holding them back. On this channel, I share how to go plant-based, stay on the journey, cook delicious plant-based meals, plant-based nutrition information, and tips I’ve learned along the way–home for the plant-based newbie! Join me here, and let me help you make your plant-based dream come true!
