This source discusses concerns raised by various doctors regarding a recent study on the keto diet and heart health. The core issue revolves around the study's reported findings, particularly the lack of initial disclosure of data showing significant progression of soft plaque in individuals on a ketogenic diet. Critics argue that the study authors misrepresented the results and emphasized secondary outcomes to downplay the concerning plaque progression, which other studies suggest is accelerated by high LDL cholesterol levels, even if this study wasn't designed to show that correlation. The source highlights the drama and lack of transparency surrounding the study's publication and subsequent communication, cautioning against the irresponsible promotion of high LDL on a keto diet based on this research.

• 00:04 🍳 Frying Oils Introduction

  • Introduction to toxic aldehydes generated by frying fats.
  • Discussing the generation of cytotoxic and genotoxic lipid oxidation products.
  • Explanation of the experimental setup for testing different cooking oils.

• 01:12 🕒 Short-Term Frying and Toxicity Measurements

  • Examination of toxicity measures over a 100-minute period of laboratory simulated frying.
  • Comparison of toxicity levels between corn oil, sunflower oil, coconut oil, and butter.
  • Highlighting higher rates of cytotoxic and genotoxic lipid oxidation products in corn and sunflower oils.

• 02:20 🧂 Saturation Levels and Fatty Acid Ratios

  • Clarification on the authors' perspective that less unsaturation is better.
  • Presentation of saturated fattyacid to monounsaturated fatty acid to polyunsaturated fatty acid ratios in different oils.
  • Emphasis on coconut oil having a higher saturated fat content and generating fewer toxic products.

• 03:27 🧈 Butter Composition and Interpretation

  • Explanation of butter's composition including saturated, monounsaturated, and polyunsaturated fatty acids.
  • Addressing the potential confusion in butter's percentages due to its non-100% fat content.
  • Highlighting the surprising difference in performance between coconut oil and butter in terms of toxic compound generation.

• 04:40 📊 Data Representation and Aldehyde Types

  • Clarification on the two different lines representing saturated and Alpha Beta unsaturated aldehydes.
  • Acknowledgment of the complexity and variety of aldehyde classes discussed in the study.
  • Emphasis on the sigmoidal time dependence of aldehyde concentrations during frying.

• 06:02 🍟 Aldehyde Content Comparison

  • Shocking revelation of the aldehyde content in a small serving of french fries fried in typical oils.
  • Comparison of aldehyde content in fries to that of smoking 25 tobacco cigarettes.
  • Noting the potential health implications of consuming even a small serving of certain fried foods.

• 00:00 🧪 A recent German study compared blood levels and dietary intakes of vegans, vegetarians, and meat-eaters, revealing unique findings regarding vitamin K1, K2, and other markers.
• 02:47 🌱 Vegans showed significantly higher levels of vitamin K2 (MK7) compared to meat-eaters, potentially due to their higher intake of vitamin K1 and effective conversion processes.
• 04:11 🥦 While there were no significant differences in overall vitamin K2 supplementation, vegans had lower average doses but were more consistent in their daily intake, suggesting efficient conversion from vitamin K1.
• 06:18 💉 Vegans showed lower lymphocyte levels, potentially indicating differences inimmune system activity compared to meat-eaters.
• 06:46 🩸 Vegans displayed lower hemoglobin A1c levels, aligning with the lower incidence of type 2 diabetes in vegan populations.
• 07:28 💊 Vegans maintained better vitamin B12 markers than meat-eaters, showcasing a successful culture of B12 intake through supplements or fortified foods.
• 08:52 🍳 Vegans exhibited lower LDL cholesterol levels compared to meat-eaters, a key indicator in heart disease risk.
• 10:45 🌾 Vegans showed statistically lower selenium levels, possibly due to insufficient intake of selenium-rich foods or soil quality issues, emphasizing the need to ensure adequate selenium intake.
• 11:54 🔍 Uric acid levels in vegans were slightly higher, contrasting some previous studies, possibly related to dietary factors, but not considered clinically concerning.
• 12:37 🐟 Approximately one-third of vegans took EPA and DHA supplements, indicating consideration for omega-3 intake despite uncertainties about conversion from ALA.
• 13:18 💔 Overall, the study highlights the positive health outcomes for vegans in terms of critical markers like LDL cholesterol, B12, and heart disease risk, presenting a significant win for the vegan diet.

Debunking Gary Taubes and The Case for Keto

There’s been at least 8 randomized, double-blinded, placebo-controlled trials of ginger for pain.

Plant-based helps some. Amla may help (disputable). Generally, Lp(a) blood levels are primarily genetic, and diet only helps some and no FDA approved drug works to lower.

Greger suggests that accepted "average" iron levels are too high. Lower than average could help reduce cancer rates.

After a regimen combining carbohydrates and sucralose, the body’s ability to regulate blood sugar falters.

Here is a simple shopping list to get you started.

Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
Seeds: Linseeds, pumpkin, sesame and sunflower
Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
Oils: Coconut oil and olive oil
Beverages: Black tea, coffee, green tea, peppermint tea, water and white tea
Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Additionally, it's important to check the ingredients list on packaged foods for added FODMAPs.

Food companies may add FODMAPs to their foods for many reasons, including as prebiotics, as a fat substitute or as a lower-calorie substitute for sugar.

IGF1 appears to promote/enable cancer. Removing IGF1 leads to reduction in cancer. Meat based diet increases IGF1 produced in liver. Plant based diet reduces IGF1 produced by liver.

Fructose from fruit diminished insulin spike, even when combined with industrial fructose.