Fruits & vegetables - everything you need to know [AMA 36 Sneak Peek] | Peter Attia, M.D.
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- čas přidán 6. 06. 2024
- Watch the full episode and view show notes here: bit.ly/3mVdGx5
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In this “Ask Me Anything” (AMA) episode, Peter discusses the nutritional profiles of various fruits and vegetables as a means of assessing their relative value. He explains the difference between eating them vs. drinking them, how processing fruits and vegetables can change their properties, and how one’s current state of health affects nutrition strategy when it comes to fruits and vegetable consumption. Additionally, Peter explains the potential benefits and negative effects of certain phytochemicals found in produce and concludes with a discussion of supplementing with green powders, multivitamins, and more.
In this sneak peek, we discuss:
00:00 - intro
02:37 - The limitations of nutritional data and challenges of making broad recommendations
12:12 - How one’s current state of health impacts their “optimal” diet
15:18 - Defining “metabolic health”
In the full episode, we also discuss:
-The wide-ranging nutrition profiles of various fruits and vegetables;
-The benefits of fiber;
-Eating whole fruits vs. drinking fruit juice or smoothies;
-Drinking alcohol: metabolic effects, calories in alcohol, and more;
-Can excess fruit consumption lead to insulin resistance?;
-Glycemic impact of different fruits, using CGM data to assist decision making, and how fruit is fundamentally different from what we evolved to eat;
-Dietary approaches for people with a carbohydrate tolerance disorder (TD2, NAFLD, etc.), and when it makes sense to restrict fruit consumption;
-Nutrition profile of select vegetables: sugar content, micronutrients, and more;
-Phytochemicals in produce: potential positive health impacts on inflammation, cardiovascular (CV) risk, and cancer;
-Phytochemicals with potential negative health impacts;
-Nightshades and inflammation;
-How important is it to eat organic foods?];
-How necessary is it to wash fruits and vegetables?;
-How does food preparation change the nutritional composition?;
-Considerations when eating canned and frozen food, and paying attention to processed food additives;
-Supplementing vitamins and nutrients as an alternative to eating whole fruits and vegetables;
-Green powder supplements;
-Important takeaways; and
-More.
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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Tucker Goodridge has a great personal story also related to seed oils. And he is very open to new arguments
10:52 - when it comes to n-6 unsaturated fatty acid, linoleic acid (18:2 ω-6), people often ignore or unaware of its essentiality status, i.e. it's an essential fatty acid that human body can't make and thus must rely on food to get it. There are very few truly comprehensive, holistic researches evaluating everything duely and reliably that can be taken home to be implemented.
Love your content!
Not sure if you go into this in the longer episode, but saying something like “kiwis good. Bananas bad” leads people like my 65 yr old dad to run to the grocery store and only consume kiwis for the next 3 months. Scientific literature points to the benefit of diet diversity (associated with reduced all cause mortality, increased microbiome diversity, decreased food sensitivities+allergies, etc). Makes a lot of common sense, too. Some fruits have certain nutrients, others have different ones. Some have more pesticide residues than others. Eating a variety averages out the extremes. Also mimics an ancestral diet that had a ton more species diversity and off seasons where our immune system would not “see” certain foods.
I love bananas :) it was scarse or even not avaliable in my childhooh in Hungary in the 60s or only at X.mas time. Now all yr round and the organic is not much more expensive :) and kiwis are usually not ripe :( though I love all fruits really :)
Kind of insulting to your dad that you're assuming he's so dumb.
Mimics an ancestral diet? Which fruits and vegetables did Inuit tribes in the north or the Comanche indians in the southwest eat?
@@williamchase5698 very good point
@@williamchase5698 you're right because I studied nutrition and became a certified nutritional consultant and they said that you should eat the food of your ancestors because your DNA is the same as theirs going back six Generations so I don't know about eating all kind of crazy foods from different parts of the world be honest with you it didn't do much for me or make me any healthier
I have been a forager for wild greens for 9 years. My opinion is... The best diet for robust health is to .....eat the foods that we ate during our evolution, in the wild, pre-agriculture. ie..... Meats/fish and greens! (Seasonal foraged fruits are smaller than a ping pong ball). I eat small amounts of as many species as I can find daily. I am a 64-year-old, fit female. ( no meds, no health conditions, no pain.)
How do you know that is the best? Sounds reasonable but doesn’t has to be true.
Why would we eat greens when the majority of them pre agricultural era were extremely bitter and very high in things like oxolates that made them very difficult to digest
@@michaelcarter8620 don’t listen too much propaganda
@@michaelcarter8620 That’s why we Cook them… the ability to start fires by choice is the original innovation that set us apart from other animals and enabled us to survive in many otherwise harsh environments. It also enabled us to “pre digest” some otherwise toxic foods (and in the example you gave, to render oxalates inactive) and to dry and store foods for seasons of low availability.
@@1xJOx1 you completely misinterpreted what I said- in NO WAY did I advocate for a veg-only approach and it’s clear early humans didn’t take one or we wouldn’t have the brains (and musculature) we do. All that I said was that fire is what allowed us to adapt to eating (& preserving) the VARIETY of foods (plant and animal) we found and to survive in a number of suboptimal environments. Stop being so reactive and READ what I wrote.
Lot’s of talking general definitions and concepts thank you 😊
I'm pretty much a vegitarian but I sometimes question whether the reason people who eat vegetables are healthier, is simply because they are more likely to eat cleanly and consume less heavily processed food. And possibly more likely to exercise etc. Is it be purely correlative?
I tend to feel the same way about most people that try to adhere closely to a dietary regimen. I think vegeterians, keto, and carnivore folks that adhere to their respective nutrition program, also tend to exercise more and follow a more routine schedule, which may allow them to handle stress better and sleep better. These folks also tend to consume less processed/junk food.
Look at India then
Yes
Are the vegetarians really healthier? Is it a fact?
Statistically, generally, yes@@michelpariet809
In a recent article using rodents, all receiving equal calories, comparing standard rat chow, fat chow with coconut oil, soy oil, fructose and soy oil with fructose, ractose and soy oil independently increased weight gain and insulin resistance and soy oil+fructose was worse than either alone. This suggests that soy oil (and perhaps other PUFAs) increase weight gain and insulin resistance. Obviously, this should be repeated in humans and could probably be done over a short period.
It's the one area where a person feels like they can exert a great level of control towards their future health
You really be speaking to me, I love your podcast. I honestly had to ignore what Amercan standards of health says & do my own research… low carb lifestyle keeps me healthier & so I had to “unbrainwashed” what was taught to me my whole life
This episode would be a good listen
Great stuff, Peter. Some good nuggets in your analysis. I am frustrated with the USDA data tables because it tends to be a regurgitation of industry best guesses. It is not properly sampled, i.e., where is the levels of variance and standard deviations. With fruits and veggies, it is the net nutrient value that matters, so the composition is both the source nutrients and the effects of the anti-nutrients. Spinach, dates, oranges, and even advocados have low net nutrition after the gut manages the oxalates
Dr. Attia: Please do a video on TMAO.
Thank you
I've been using Dr. Fuhrman's approach as outlined in his book Eat to Live. Not the 'easiest' lifestyle choice, but seems to make sense and the improvements in my health have been fairly surprising. Just wanted to share.
Whew. It took forever to get to the issue.
Because the food supply keeps changing, youth of the day's metabolic health has had the exposure of HFCS, processed foods etc. How nutrients fits into health in 1900 vs 2000 is very different. Fresh is best 👌
I seem to do best on eggs & beef
I was the foremost expert of my dogs diabeties . There was no one who was better because of the time I could focus on her . Now what worked for her may not work for another dog
Would be great to get all these "experts' in one room and debate, as they all contradict each over over fructose, glucose, saturated fats, fibre, animal protein, diary, grains ad infinitum. Very frustrating. They can all be wrong, but they can't all be right!
Alan Flanagan is a true expert in nutrition science.
maybe they should have little a talk about diet-heart hypothesis
@Peter Attia MD Hello Peter you said that you would recommend bluntly 1 gram of magnesium daily, but what kind? Isn't it that bio-availability of magnesium largely differ on type/form of the supplement, so magnesium citrate is not the same as magnesium orotate for example? What form of magnesium would you say that people can take 1 gram easily? Mind you that some forms have laxative effect...
I wouldn't be able to leave the bathroom on 1gm of any kind. I can barely tolerate 100 mg...and I've tried many
Citrate has the biggest laxative effect, Mg Threonate seems to be best to improve sleep as it penetrates the blood brain barrier, and Mg Bisglycinate worked best for me in large doses, so that’s the one I would go with.
I'm thoroughly teased
I eat them. I let my body show me which ones.
So I seem to have issue with lectins so I gave up peanut butter and hummus for a while.
Nightshades also.
I do fine with raw broccoli and cabbage, etc.
If you listen the body tells you what kind of health it’s in.
Fruits, same. I’ll start an apple and eat half and that’s all my body wants. Blueberries it does well on
Very true
More please
It would be cool if Attia had a discussion with the guys from mastering diabetes
I really like this channel and respect Peter but this video has no substance in it. 20min of we don't really know anything. No take aways. Do not watch this one.
I agree & think Peter is brilliant. However, I felt like this video was just a commercial to sign up for his newsletter.
This was a sneak preview. You don’t get all the info from it. If you want more info you have to become a member
I agree I think it's a teaser, the meat are in the member only version
It’s a Sneak Preview isn’t it? What do you expect?
It's not his only video that goes nowhere
I do appreciate the formula one sarcasm 👍🏼
Personally don’t consume fruits or vegetables and haven’t done so for years. Vegetables, I’ve consumed pretty close to zero my whole life. But, I did find this interesting
See you in the cardiac care unit soon -if you are lucky enough to make it there in time
Carnivore for almost 5 years. CAC score of zero. Best health of my life. All plants fall squarely into the carbohydrate category. There are no essential carbohydrates thus no essential plant foods. Plants are trying to kill you. I hope one day you can get it. God bless you in your endeavors!
I tried carnivore diet with the addition of bread but my energy was low. I added plants back in and my energy improved alot
@@natashatomlinson4548 Do some research first before you post nonsensical statements.
I LOVED season 4 of Drive to survive. Got me in to watching more of drivers, races on YT.
Can I just buy a single episode?
was thinking the same thing. also this sneak peek was b.s. lol no info at all
@@wmfbmp5743 I mean, literally zero info on a 20 min video.
Nice music❤
Weird that the title screen has vegetable spelled wrong! Everywhere else is correct! Great content as always!
Haha!
So this was just a 20 minute foreplay 😂?!
So vegetable seed oils aren't a problem?! Aren't they ultra processed and are unstable poly unsaturated fats, which causes oxidation in the body?
Vastly overexagerrated. The main problem with liquid oils is that it's so easy to overeat with them. That's it. Your body needs both omega 6 and omega 3 fatty acids... Just not in excess.
What about the Adventists study
On seed oils: Invite Tucker Goodridge
Did Peter just say "seed oils"? Twitter slang :))
Must have missed the whole cohort of people successfully treating their diabetes with maximizing fruit intake
This "sneak peek" was more of a sneak peek to an introduction to the episode.. Didn't really get any useful info from this. Glad I had it on 1.5x speed - wish I would've skipped and not wasted the time at all though.
I absolutely agree. I felt like this was just a commercial to sign up for his newsletter.
I found the first section about how confusing and non-scientific so much nutritional info seems to be VERY interesting.
I appreciate and enjoy your content but your membership fee seems quite excessive. Do you really view the value of your content to be on par with that of a netflix subscription? CZcams premium? Disney plus? Etc. Something closer to $5/mo. seems more reasonable for a sub to a single content creator.
This particular video really brought all the crazies out of the woodwork. It was conveyed in the clip that nutrition is like a religion to people and they'll all tell you what works for them and expect it to work for others. Yikes. All these people in the comments just can't resist spewing more non-science based garbage. This is exactly why Peter avoids this topic folks! 😂
Maybe it's because seed oils are "Ultra Processed" actually bleached.....
AMA IS MAMBO JAMBO
Fruits and vegetables are good for the fruit and vegetable industry.
Otherwise the fruit and vegetables industry wouldn’t be industry
really, we need to watch out for big broccoli 😂
Any thoughts on “fruits and veggies are trying to kill you” ie hormesis as reason for some of the benefits?
My opinion is...If you are eating a whole foods paleo-type diet(pre agriculture), then they are beneficial if you are already healthy. We have evolved the Hormetic effect to these foods.
Fruits aren't, veggies are
@@isaacfgarzav berries especially wild blueberries there is data suggesting otherwise.
Peter the Great(for healthy aging)
Sciences understanding of the benefits of polyphenols and flavonoids found in fruits and vegetables is sadly lacking.
I've seen a graph of oysters and the result of the increase in zinc in people that ate oysters by themselves, oysters with greens, and oysters with corn.
The oysters by themselves raise the zinc level significantly and it stayed up over the next few hours, it's spiked about half as high when it was eaten with greens, and it flatlined with corn. Often, the nutritional value of these foods is not bioavailable or it can even block up the availability of other foods.
I’ve avoided them for the last 3 years and doing well.
Why, don't you like them? I eat lots of fruit and vegetables and doing well.
Too bad that seniors on a low fixed income can't afford to pay your membership
Seniors aren't alone in facing the affordability issue wirh membership fees. Its a shame as it seems health knowledge is for the elite and wealthy.
The health inequality gap only widens with technology and knowledge.
It is the same case for supplements, some healthy foods, organic foods, health/fitness smart devices and in person fitness classes, coaching, gym memberships and more.
At least vitamin d from sunshine is free and so is fasting!
Perhaps someone “elite” can work extra hard so you can get even more “free” medical information from someone who spent a lifetime and thousand of his own $’s honing his craft. The unfairness of it all! And you wonder who votes for these idiots…….
Huberman lab is free- as are many other sources of great info. Just make sure to stay away from the “Dr” Bergs and Gundrys. 😬🙄
You're absolutely right that it can be difficult to factor in subscriptions like this when on a budget. At the same time we have to appreciate that most of the content from this channel is provided free of charge, that alone is very generous. I imagine a significant amount of work goes into each and every piece of content that is produced!
Just in case you weren't aware, subscribing will give you access to all the historical content.
So if a continuous subscription is not appropriate for you perhaps subscribing for one month at a time every so often will better suit.
I'm pretty sure the team would provide a subscription to someone that cannot afford it. You can listen to his podcasts for free if you have the mental capacity to understand the content. I have a membership because I enjoy the AMAs and show notes and I appreciate the fact that I don't have to listen to 15 minutes of ads during each episode. The information Dr. Attia provides is much more valuable than the subscription cost.
The science is simple of fruits. If you eat more fruits you live longer. This doesn't extend to fruit juice or other processed products made from fruit. But fruits are unequivocally good for longevity.
Sleep. Without adequate routine sleep, dietary choices matter little. Lights Out.
although, i agree, in sleep being likely the #1 or #2 priority. I think Stress management & sleep are the #1 and/or #2 priorities. Followed by nutrition & exercise being priority #3 and/or #4.
Huberman does every episode for free without a need for any memberships
He sells his integrity for sponsors, though, so the information is low quality high quantity. His purpose is to please sponsors, not provide useful information.
But Attia is about making $$$$..a lot of it. There are tons of folks on YT that provide excellent education and information for free.
Why? They are truly wanting to make a positive contribution for the benefit of all. Not just folks who can afford to pay an absurd fee.
Peter said seed oil.
What you consume may work for you until age 50 or, even, 70. But what happens at 80 and beyond? Truthfully, we don't seem to be able to answer the question. What did your parents consume? What did you consume for the first 10 years of life?
I always think when I listen to you that you fail to understand the body‘s ability to acclimate to what you’re eating
“Unsubscribing from The Drive - Teasers, - unless I give you money.”
Say it PETER....
20 minutes of my life gone right there.
You can’t complain of this nothingness wasn’t well articulate!!!!
Nothing burger
20 minutes of nothing 💩🧨
This was a waste of 20 minutes and simply and infomercial.
suggesting that ANY fruits and vegetables are unhealthy is god damned stupid
Is true that some fruit and vegetables are edible and nutritious, it is also true that some are toxic/poisonous, such as ricin. And it is reasonable to believe whether through evolution or creation, there is a spectrum/grayscale ranging from beneficial to detrimental. Fruit and vegetable are plants and identifying edible plants is a critical skill in wilderness survival.
@@maxgluteus4263 you have drank the low carb kool aid my buddy. Watch out for those bananas they'll give diabetes. But bacon and bullit proof coffee no problem right
@@cypriano8763 actually what I said has nothing to do with low carb versus vegetarian , It's purely the toxicity perspective. From what I said, I can still be a vegetarian/non low carb, but being very selective on what's good vegetable and what's not.
@@maxgluteus4263 t
Fruits and vegetables toxic, compared to what, meat and dairy. All fruits abd vegetables are healthier than any other foods. Pretty hard to argue against that dude
@@cypriano8763 I think what you meant are the fruit and vegetables you found in grocery stores I'm referring to plant food, someone made a decision to eat certain plant and slowly cultivated towards what you see today in stores its a slow and gradual process. What you see in the store only exist in the last several decades it didn't exist before.
really shouldn’t be difficult, peter. we know that fruits and vegetables contains fiber which feeds good bacteria in the gut, producing short-chain fatty acids, which are anti-inflammatory, and inhibit cytokines like Tumor Necrosis Factor. Conversely, animal foods contain zero fiber, promote production of TMAO in the gut, which is associated with cardiovascular disease. In addition, fruits and vegetables contain phytonutrients which are beneficial to good health. If you are trying to lower glucose, you are far better served by eliminating refined carbohydrates like bread and pasta. Peter, you should not be influencing people to not eat fruits. It really goes against everything we do know about nutrition. I think you are grasping at straws to justify your personal preference for eating animals.
He is not ‘influencing people to not eat fruit’. He said he would restrict certain fruits, not all fruits, if a patient has diabetes or fatty liver disease.
That was not helpful.
I know he has to pay the bills but these sneak peaks are really unhelpful
♿️
Ah, the "absolute terms" irony obviously escapes you here. This was pointless, uninformative and it's ultimately a disservice to most of the keto yahoos this show seems to attract.
Fruits actually helps cure fatty liver and diabetes,both is caused by animal fat and protein overconsumption
false
@@bladefist2000 flat earth much?
What was the point of this video besides wasting over 20 minutes of my life only to be told to join and become a member if i want to hear about the content in the video's title? What a complete bait and switch. I'll stick with Gil Carvalho and Simon Hill. A complete waste of time.
20 minutes wasted😔 got nothing... But promotion of other services
Total waste of time They don’t say one word about nutrition click bait
What percentage of Americans are "metabolically healthy "?😅
This was a master class in saying nothing. I like doctor Attia's content for the most part, but this was a waste of twenty minutes of my life.
I wish the other guy (not Peter) would speak more clearly. His voice is so soft and raspy, it's like he is whispering to his girlfriend in bed at midnight. It's very distracting!
Nonsense blanket statements here, poor video.
Stating that "people who eat fruits and vegetables are more healthy" is a pie and Peter knows it.
Plenty of studies comparing whole good meat eaters with plant based and long term meat eating wins big time
Haven't eaten a vegetable in years, never felt better in my life.
I can train harder and longer than I could 30yrs ago and I thought I was fit then!
Way too wordy