Kac Para Yarismasi

Arthritis Diet and Exercises

Which Diet? The S-Class – Lesson 3

Hi everybody and welcome to our third episode of the S-Class! Let’s go straight to the knowledge pill and see what we will be discussing today. Interesting one: diet! So, we put this here… there. With diet we usually think about weight loss and weight loss diet, whereas diet in its broader definition is the type of foods that an animal a person or society regularly eats… so if you’re currently eating any food you’re on a diet! What we eat is known to be connected to our health although there are so many different types of diet that it’s hard to say if there is even a best one and which is best for our health. I’m going to cover a few of the most common diets that we hear about today just to remove a bit of the confusion that there is around different types of diet. We start with vegetarian. The vegetarian diet is actually what we should call the lacto-ovo vegetarian, so a plant-based diet where the person even eats dairy products and eggs. When we refer to vegetarian we usually refer to lacto-ovo vegetarians today, although this is a bit of an incorrect definition. Then we have what we were referring to before, so vegan. Vegan diet is a completely plant-based diet and obviously this also has to do a bit with the ethics behind production. Also many vegetarians choose this type of diet because of the ethics, so they don’t eat any product that comes from the death of an animal. The basis of vegetarian and vegan diet are obviously fruits, nuts vegetables, grains, all products that don’t come from animals. So as we were saying usually these diets are followed for a matter of ethics, sustainability; also they are linked with lower cholesterol intake (especially the vegan diet) and overall for a more environmentally sustainable diet, as we know that meat production is very heavy on the environment. the arguments against these two diets are a possible vitamin b12 deficiency (this is a topic that I would like to cover on its own then) although even omnivores are known to have this deficiency especially in our days and this is why I will dedicate a whole video to vitamin b12, it’s a very interesting topic. To avoid confusion in this… sometimes I hear “Yes I’m a vegetarian but I eat fish”. No, if you are vegetarian you don’t eat meat, you don’t eat fish. It’s a different type of diet if you’re eating fish, so when people tell you this always keep in mind that vegetarian, vegan, they are definitions. If you don’t eat a plant-based diet you are not vegan, you’re something else. There’s no need to call yourself a vegan or to call somebody else a vegan if that’s not the type of diet that they follow. I’m laughing because this is something that I never quite understood, but I hear it very often: “Aaah, so you’re vegan but you eat fish!” No, it’s against the actual term that we are using today. Then another type of diet connected to this one is the raw food diet. It was popular a while ago. So raw food diet is obviously a diet based on foods which are not processed or cooked above 42 degrees, where the loss of enzymes and vitamins occurs. This can be vegan, it’s usually known to be a vegan diet but it can also be an omnivore diet, so including raw fish and raw meat. Arguments in favor are obviously that all the vitamins are kept whole inside the food, but against is that you can have some deficiencies, and also that certain foods release other type of nutrients when cooked, so if you are on a raw food diet you might be missing out on certain nutrients that develop better when the food is cooked. Then we have Paleo diet: here we have no grains or dairy and practically the name comes from Paleolithic, in this diet we eat as if we were in the Stone Age, so meat is included but it has to be grass-fed, and obviously grains didn’t exist at that time. The arguments are that we did not evolve that quickly to be able to digest grains and they are not that good for us. I partially agree with this, I think that grains are not ideal for the human body although obviously we are very resilient animals so we have learned and we have adapted to eating certain grains. Another interesting one is the blood type diet; this one goes a bit in phases and fads. The assumption behind this is that according to our blood type we evolved in different ages so the 0 blood type is the one that evolved first and then the new ones came in, and each blood type is more “trained” to eating certain foods and therefore digest them better. It’s interesting, the data is not very clear… most people that move to a blood type diet have improvements in their health, but obviously this happens even when switching to vegan and vegetarian and it’s hard to know where this improvement comes from because if I’m eating everything and having not very healthy diet and suddenly I switch to healthier diet or I remove certain foods that usually create problems (like dairy, which is one of the foods that often creates problems) then I will feel better; but it’s hard to know where this improvement is coming from. So, not sure about the results yet but… interesting! Another one that we often hear is the Mediterranean diet. So we have a lot of whole foods, not a lot of meat (especially not a lot of red meat); also a lot of vegetables are involved. Weekly consumption of eggs, moderate consumption of dairy, and very rarely red meat, a bit more often white meat and fish. It’s a bit confusing because now in the Mediterranean were not actually following this diet very much; we are using a lot of refined flours, much more meat than the actual Mediterranean diet considers as part of the “definition” so to speak, so overall I think quite healthy especially because it involves a high amount of fiber and fiber is always very important and always connected to good health (especially of the gut). The new studies say that our gut is much more important than what we thought and new studies are always coming up, so more fiber is always a good idea: EAT MORE FIBER! Then we have low carb diets… a bit of a controversy here. Low carb diets are based on the assumption that when we reduce the carbs our body starts using fat as fuel. Now whether this is good or bad is not easy to determine. There is weight loss linked to lower carb diets. The assumption is also that it creates less insulin, and a lower insulin diet can be healthier for a number of reasons. We are no longer running around and jumping on trees and working out all the time, or in fields cropping stuff… we have quite a sedentary life usually therefore the assumption is that we don’t need all these sugars and all these carbs, and therefore by intaking less we are keeping our sugar levels a bit more stable. It’s a big problem if our sugar levels in the blood go up and this is why we have this very delicate mechanism of insulin coming in to help reduce the sugars. On the long run this can become a problem, obviously with diabetes and other conditions, and this is why low carb diets are considered as an alternative to the higher carb and higher sugar diets (especially for those who do not have an intense physical activit). “Subcategory” let’s say of low carb is keto diet. This is interesting. Keto is a specific low carb diet in which you keep the carbs under a certain level, usually they say 20 grams per day (but obviously this vary from person to person) and the assumption is that you need the body to produce ketones which are then used for energy. Whether it’s healthy or not is again a bit of a question. My personal opinion is that our body is made to work both on sugars and off sugars because in nature you don’t always know what you find, so you have to be able to adapt to using sugars, but also to working without sugars because it’s only nowadays that you’re hungry, you go to the supermarkets and you have the whole choice… and it’s only in our side of the world (we are pretty lucky) but not everybody has this, and in nature it’s not always like that. Therefore, the capacity of the body to switch from one mechanism to another is quite important and some limited amount of time on keto I think can be useful for various reasons. It’s not something that I would suggest to carry on for a long period of time, again my personal opinion. Clearly these are not all the types of diets that we have, there’s the macrobiotic diet, the South Beach diet (I found about this one reading up some information, I didn’t even know) obviously I think that there is not one diet which is best, and it varies also from person to person everybody works best with certain types of diets. It’s really not easy to understand which diet is best overall. One thing that I can say is: fiber is very important! What these usually have in common, when you recommend a healthy diet, you always say eat more vegetables, and this is because we really need much more fiber that we then we are currently in taking and usually aware of. So if I have to give you a one suggestion for today and for the rest of your lives it’s: eat more fiber. And keep your gut healthy! And also, if you manage to follow a diet which is poorer in refined foods and additives it is certainly better for you. So more whole foods, and more fiber, and less additives! See you next time in the next episode. I hope this helps! [Music] you

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