5 Nutrients Vegans Should Watch | Dietitian Stephanie McBurnett
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- čas přidán 23. 05. 2023
- Learn about five nutrients anyone eating a plant-based diet may want to keep a close eye on.
They play a crucial role in maintaining a strong immune system, strength, and overall health. Dietitian Stephanie McBurnett shares what they are, the foods that contain them, and how much you need when she joins “The Weight Loss Champion” Chuck Carroll on The Exam Room LIVE.
Have a health question? Post it in the comments or chat and we’ll answer as many as possible during the live broadcast.
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Exam Room LIVE in New York
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When: July 12
Where: Museum of the City of New York
Who: Dr. Neal Barnard, Rip Esselstyn, Dr. Robert Ostfeld, Chuck and others!
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I do not convert ALA to Omega 3. I know this because I tested through Omegaquant. I now take algae sources of Omega 3, retested and now in acceptable range.
If you need iron, try blackstrap molasses. Like 20% of dv of iron in a single 50 cal serving. It also has more calcium than milk, some of the highest potassium of any food, tons of copper, and more. Plus, it's dirt cheap and lasts for months unrefrigerated.
True. I consume it almost daily as a sweetener for oatmeal. I do get concerned about the acrylamide in it though.
For me, I eat whole wheat flour and black beans for 166% and 79% of the RDA for iron, respectively. Chia seeds, bananas and kale also have respectable amounts.
But i dont like the taste :(
Add them to cashews and roast with other spices...OMG DELICIOUS!
Kia Ora, watching from New Zealand.8 hours later but enjoying the show.
Some great things to add every day; beetroot,garlic,onions,apple cider & balsamic vinegar.
Blackstrap molasses,fresh ginger,turmeric,cloves,
paprika,cardamom,cocoa,
cinnamon.
Vitamin k1 is what we get from a plant based diet which is then converted into k2..
But the best source of vitamin k2 is ... Drum rolls...
NATTOS..
Dr. Michael Greger has recommended 1000mcg of B12 DAILY for those over 65 years of age.
Yes, I checked that out. The current guidelines are based on 1950s studies and have not been updated. New, more detailed studies show low absorption rates for B12, and those over 65 need 1000 micrograms a day. Those below 65 need one time dose of 2000 micrograms per week or 50 micrograms a day. It also states that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin.
I would get b12 checked by your doctor every year. I take 300 mcg of b12 and eat whole food plant based vegan for 10 years now. The only processed foods I do is plant milk, tofu and maybe once or twice a month a frozen vegie burger. I'm 67 and my b12 was too high this year, I had to cut down on my supplements.
Not sure about over 65...but his most recent recommend was about 50 per day due to newest studies.
Im still taking about 500 per day under age 65 but i will look into it more.
Great podcast! So informative and educational!!
Thank you for having a reasonable professional on here who says it's okay to take a couple supplements and eat some salt.
All of the above... Yes, I was eventually put on b12 shots. Now I'm good with a chewable once or twice a week. My diet is wfpb no oil, and avoid salt and sugar. It's working for me. I add some ready to eat wakame into my one dish meals, and eat some berries in my morning cereal... (no salt added Ezekiel crunchy cereal.) and now and then some cantaloupe or other melon. No added sugar. Yum. I like your guest. Got a lot of tips that I will look into.
Love my cantelope lol.
WFPB about a year now.
Good info. The only thing I would add is to ground your flaxseeds for the Omega-3s (this may have been mentioned).
Yes, that's such an inexpensive superfood. I grind enough for 3 days at a time in my spice grinder and dissolve 2 tablespoons daily in my green smoothie. It's great 😀
Excellent show! What a wealth of information. Love the bonus tips!
honestly, people on this channel need to get updated on k2 mk7.
Agreed. K1 is great but it's not the same as K2 which keeps calcium in our bones so it's not deposited in our blood vessels.
Surprised for a dietitian not aware of importance of K2 MK7. I have been taking it with my algae calcium for over 10 years.
Yeah. This is fairly new research but I agree.
Great Podcast!
Informative.Educational.Inspiring.
🎉Thank You!
I really enjoy the podcast, although I watch it on youtube. Just wanted to thank you for all your hard work in getting the correct information out there. 👍
Good talk! A few things: (1) multivitamin like the mentioned brand should be avoided, synthetic junk! Take whole food vitamins/supplements from reputable source as needed. I take complement + (formulated for plant based eaters with only what we might need), (2) plant based non heme iron is best, body can regulate it, blood iron from animals is not regulated and causes iron poisoning linked to Alzheimer’s among other things, (3) I have been hearing lately about how blood test for omega 3 is not a good measure of omega stores, (4) salt - the RDA should be considered a max, we only need @500 mg, (5) hot dogs!! OMGosh processed meat is class 1 carcinogen not just bc it’s generally processed, but the combination of meat crap plus high levels of nitrites - avoid at all costs!!
True, vitamin K1 is found abundantly in leafy green vegetables, but my understanding is that vitamin K2 is found in dairy products and fermented foods. Unless vegans are eating plenty of fermented foods, shouldn’t they be supplementing vitamin K2?
Dr Greger says our liver makes k2 from eating greens.
@@skippy6462
That is good to know, thank you Skippy.
Awesome source of K2 is natto. Not only it contains K2, its nutritional profile is outstanding. It also contains spermidine and PQQ.
@@Starcraftghost Thanks, Stephanie
Not too sure on Centrum. Complement offers a "multi" vitamin specific for Vegans. With these top 5 and I think 3 others. Selenium being one. Several plant based people I follow use it.
A half hour well spent. Now I’m ready for some tofu and oatmeal.
Very informative, I learned a lot! Thank you!!
Oatmeal is supper food .... savory oatmeal with kale and corn or fruit . Add to your veggie burgers etc the list goes forever what you can do with oatmeal use your Imagination.
I dont think she is correct about the Omega 3 supplementation. Dr. Clapper thought it was not necessary to take Omega 3 supplementation. He ate a diet full of Omega3 like chia, flaxseed and walnuts. Over a years time Dr. Klapper was severely defiencent in Omega 3. He had to start supplentation and he advises all plant eaters to do the same.
I heard Dr Klaper on the Holistic Holiday cruise March 2023. He talked about omega supplement from algae for those over 55
Yep. I disagree here as well but it is a debated subject in nutrition amongst the professionals so still much respect.
Vegan Smart dogs, has a ingredient called carrageenan. something that I don’t want in my body I would stick with carrot hot dogs instead. it’s good to read all hidden ingredients in vegan process foods before buying🙏🏼
Carrageenan, what does it do in the body?
Carrageenan is in a lot of toothpaste too. Causes colon cancer, which my mother passed away from
For more information on Carrageenan it’s a food additive but it may cause digestive side effects
And has a potential link to colon cancer. While more research is needed. You may want to remove it
From your diet I hope this can help those on carrageenan additive ingredients in foods and other products.
I have nothing against supplementation
Thanks for sharing the recommended daily intake for iron. Great 👍 lecture God bless you ❤️
I love oats, but I do try to stick with organic oats since conventional oats get a good bit of glyphosate towards the end of the growing cycle
This was very informative. Thank you.
Oh right 😂😂 the raw food people are saying oatmeal is bad, but that because they see the world in a raw food perspective. I only believe in science and results.
Excellent info, I'm vegan because I detest cruelty, and I think all vegans should have this info. Vitamin D is also good for anyone with fatigue. I have to watch my iron intake as I have Coeliac and IBD. Dates and prunes are high in iron. Tofu and lentils are my favourite in a meal. If you have very low Iron, and breaking nails, it can be indicative of Coeliac disease.
And even if you take iron...try doing that every alternate day cuz that would be much easier on your stomach and will be better absorbed
Awww.. you didn't give up despite having all those issues ..instead you're searching for the ethical solution...bless you
Fantastic presentation, thank you Stephanie McBurnett, lots of info very clearly explained, much appreciated
Excellent interview with Stephanie!
Fantastic podcast!! Thank you for this information.💪🏼🥦🥗🥒
WONDERFUL TIME with both of you 💚🌿🌾✔️
Love this information delivered SO clearly by Stephanie! Many thanks to u both 🙌👍👌👌👌
This was a very nice discussion. I think on Vitamin K2 more could be said about how it is different from K1 and it is not really found in leafy greens but bacteria in our gut can make some K2 though not very much. I consume natto specifically to get K2 in my diet in higher amounts. This is a whole food plant based way to get K2 and I think western vegans could really benefit from adding this one food to their diet daily. K2 is important so calcium is deposited into bones and teeth instead of into soft tissues. Just make sure to get a natto without the fish sauce as that sauce is definitely not vegan.
I disagreed on her Omega-3 suggestion not to supplement but this is not settled science so still much respect. Technically ALA is the only recommended omega 3 fat so she is right but if EPA and DHA were set at an amount then relying on the conversion rate of ALA to these longer chain omega-3 fats gets scary especially for men where the conversion rate of ALA to EPA and DHA is really low. I think a daily supplement of EPA and DHA for brain health is the safer route for vegans. There are now vegan algae oils so taking a small amount of this is a great insurance policy for brain health. Even Dr. Klaper with PCRM has changed his mind on this to finally support a supplement of EPA and DHA for vegans.
I am studying to be an RD and this is where my nutrition education is leading me at the moment but I am just an RD2B.
Dr Greger recommends omega 3 DHA & EPA 250 mg daily... he says until we know more.
We were both thinking the same thing about k2 it comes from fermentation
I think Robert Turner knows more about nutrition than this dietitian. She needs to do some reading about the difference between K and K2.
Good job as usual! 💕
Possibly supplement: b12, vit D, iodine
Get from healthy plant foods: iron, calcium
Iodine is found in dietary dulse flakes. I mixed in my daily breakfast smoothie.
Hey Chuck!
Thank you so much for your message.
We gotta discuss oils in all vegan foods including the milks, cheese, pretty much everything on the shelf that is not a whole food.
How about it? 😉🤙🏽🌺
Mahalo
Very informative 👍🏻
Thank you Stephanie.ooksclike I am doing everything right. I will get the iodine.
I love Smart Dogs. Happy to hear them recommended. :)
Watching from Cottonwood Heights, Utah.
شكرا حلقة مفيدة جدا
what about phytates that bind iron
Debunked yes 🎉🎉
I learned this from The china study. I learned spinach had all amino acids.
Just a point of clarification on terms.
A whole food, plant based (WFPB) diet is not a 'vegan' diet.
Veganism or a vegan is a person who has made a moral choice not to participate in the exploitation of and cruelty towards animals. Period. Nothing more, nothing less. It is not an ideology.
A vegan dovetails their behavior in alignment with their moral choice. A vegan will not consume, own, or wear animal products.
People conflate the vegan non-consumption of meat and dairy as a statement about human health. It's not. A vegan can smoke, eat salty potato chips, drink sugary coca cola all day and still be on a 'vegan' diet. However, if you wear a leather belt or have leather seats in your car, you are not a vegan even if you eat a WFPB diet.
The choice of a WFPB diet is primarily about one's personal health. If you wish to believe you are doing the world some good too, that's fine, but your are not a vegan.
Kale , collards and turnip greens have 250-254mg calcium per 100g (raw) (must eat 400g per day )
moringa has 185mg calcium per 100g (raw) must eat 550-600 g per day
taking veld grape and D3 are important
the greens also supply magnesium and vitamin K which are needed for strong bones
I use liquid drops iodine supplement daily, just two small drops in water. A one ounce bottle last about a year and cost a whopping $21.00, got mine from Amazon, Mary Ruth's.
Dr Gundry claims oatmeal is not good for you. Great show and helpful!
I've been hearing multi-vitamins aren't that great and to be wary of iron overload 🤷♀️
There is d3 deprived from lichens and that's what i take!
So Centrum vitamins are vegan? And are they synthetic based?
Fortified is synthetic
some of the plant based doctors say don't have vit D . so l had blood test and my vit D was low 31 and liver enzymes were a bit high so l started taking vit D had test about 2 Months later and the enzymes are going down . who would that it would have that affect in your body.
Please bring PCRM to ottawa. To the national gallery of Canada auditorium. :)
Super disappointed in her recommendations. Seriously centrum? Also K2 is important with vitamin D. You are confusing K1 from greens.
People that have hypothyroidism because of their immune system attacking their thyroid tissue should not take iodine supplements.
I love oatmeal but yes theres some moaning about lectins and avenin, however I doubt its a problem I know dr Esslestyn has been ahuge fan for years and years and is amazing at 90 years old!
Interesting comment she made about protein (all plant foods have all nine essential amino acids, in varying amounts). What is her source of information for that?
Here is an official link.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/
Can you provide the citations for the studies showing plant foods contain all essential amino acids? Are the foods with very little of one or two of these amino acids still considered as having " incomplete" protein? Is this what was meant by incomplete protein even though the plant food had some of all essential amino acids?
It's really not hard: as long as you eat a varied vegan diet, you will get all essential amino acids. You can find out which amino acids are in which foods by googling specific foods. The easiest way is the classic: combine grains with legumes (beans, lentils, soy) over the day.
What's the best time for you to take multivitamins or b 12 for seniors should it be morning or night
Dr. G. Recommends b12 on an empty stomach regardless of timing.
@Miss Mal why on and empty stomach and does that apply to seniors someone in their 90
@@brenittacheatum6542empty stomach because of intrinsic factor affecting absorption or something like that but don't remember exactly.
Oats with glyphosphates. Apparently.
I not agree to recommend multivitamins, they may harm. If you eat a diversity of whole plants, you should take usually only B12, vitamin D and EPA/DHA.
If you took 2 Centrums and over did it on iron and you're only looking at D as your focus then wouldn't that be bad?
The sun is vitamin D
But don't shower for 20 minutes after, surface of skin needs time for chemical reaction to build Vit D body can use
Don't you got micro biota make B12 when they are provided with the proper nutrients to do so?
Well yes. Unfortunately, the great apes share a mutation that makes us not absorb b12 where the bacteria produce it. It would work if we were willing to eat our poo.
Methylcobalamin is the best form of B12
I really wonder about using canned tomatoes with added salt…can the added salt actually be really harmful?
Look for "no salt added " on the label. There's so much sodium in canned foods.
Actually if you are an average person, no an athlete 1500mg of sodium chloride is enough for the body.
B-12 supplements may increase certain cancers. It may also accelerate aging, as measured be the methylation age.
Source?
@@kenpca Ask those doctors, they know so much supposedly...
Adding to the comment from a viewer on your podcast about oatmeal being bad for you, I came across a video on CZcams some time ago where a doctor was going on about how bad oatmeal was for you. I'm sorry but I don't remember his name.
I didn't really take much notice.
Probably Dr. Gundry stuff. I don't follow him.
I don't think she answered the question, because there are 2 types of B12 ( methylcobalamine which is natural an the other one which is not natural. She said you can take anyone, and Dr's say no
If you have cealiac than you should also stay away from oats.
I would argue that omnivores need to seriously maintain healthy levels of the same exact nutrients, based on the evidence out there.
I always hear NOT to take calcium supplements. Isn’t plant milk just a calcium supplement dissolved in a tasty beverage ?
Yes, it’s calcium that’s been added to the plant milk, so it’s the same as taking a calcium supplement
Isn't a good combination all-in-one package of plant-based iron and vitamin c, found in the pomegranate?
I take all these supplements separately from my 1/2 dose multivitamin asside from iron. Instead I take zinc. That would be my one swap out on this list. Other than that I'm fully on board here. Would highly recommend vegans track their diet in Chronometer for a week or so to see for themselves where they are less than ideal on nutrients.
I use Cronometer every day. It has been an eye opener !
Dr Gundy is on TV with advertisements saying Oatmeal is bad and plant milk
5 g of nori will give you 80% of your iodine need. How many sheets is that?
2 sheets.
Deficiencies are due to leaky gut.
Anyone else sunbathe their mushrooms for vitamin d?
I keep forgetting to do this! Thanks for the reminder. Fasting (ProLon) this week, but will do it this weekend!
Yes. I do😊
What does "sunbath your mushrooms" mean and why?
@@bourgsusan a quick google search brought up the following:
“Fresh Mushrooms Exposed to Sunlight. When fresh button mushrooms are deliberately exposed to midday sunlight for 15-120 min, they generate significant amounts of vitamin D2, usually in excess of 10 μg/100 g FW [17,35,39,40], which approaches the daily requirement of vitamin D recommended in many countries…”
D3 can also come from Lichen. Vegan!
The body makes nutrients that's a fact
Oats spikes sugar
Whole oat groats, slow steady glucose supply, great fiber, and tastes way better than rolled oats. Instant oats so processed it will spike blood values
Every vegetarian should take at least every second day early in the morning on an empty stomach 1 tablespoon (= 15 ml) castor oil in order to prevent an intestinal blockage, for in the case that you will eat a lot of fruits or vegetables your large intestine will be really filled and you will remark this one occasionally unpleasant, this especially during the night. In this case it will be very helpfull to take your dosage castor oil in good time.
No!!! Stay hydrated, chew
Well this video made a very strong case... for eating animals.
They always say get everything You need from natural sources and supplementation is frowned upon. Yet these healthy vegans are supplementing everything or if it's not that the food like plant based milk is fortified with vitamins. So is a diet that requires so much supplement s really healthy? The other things that they don't talk about much is that vegan diets lack creatine and choline as well.
@@bh2155 I know. It's deficient in so many ways. I'm an animal eater and have superb health.
@@user-us1vg3bp9v well I have been plant based for over 4 years and everyday I am rethinking my position on what constitutes a healthy diet.
Always learning we are
@@user-us1vg3bp9vyou can't see the inside of your body can you. Nope! Jacked up arteries and kidneys. Smh
Eat steak , liver , get all those nutrients!