What kind of changes? I have a hard time searching google about gut health without feeling like none of it's scientific, and all a scam for advertising or selling products.
https://www.amazon.com/Catching-Fire-Cooking-Made-Human/dp/0...
That's the thing with diets. There is a real well reasoned argument for and against most anything...
Still a really fascinating and well written book.
This is something our bodies do out of pretty desperate lack of nutrients, and it's of course devastating from an evolutionary standpoint.
The thesis of the book is that we've cooked food for so long that our digestive system is adapted to it. It even speculates that the shrunken digestive system made our bigger brains possible. All that is far from uncontroversial, but it's a well written and argued text.
A little cooking is good for making things more digestible. Overcooking depletes nutrients.
I tend to like things like stir fry or similar high heat, short cook time approaches.
(No, I will not try to back this up with citations.)
Remember the E. Coli epidemic in Hamburg a few years ago? It started from raw bean sprouts.
That's a hygiene problem not a culinary one.
I doubt that stir frying bean sprouts would be enough to sterilise them and surely no one cooks them any longer than that.
Used to eat a lot, mostly sprouted at home and we never took any special precautions, just normal domestic hygiene. Ate a lot of them raw too.
Of course I haven't tested either the internal temperature of a bean sprout during stir frying nor have I tried infecting one with E. Coli to see if the E. Coli is neutralised by stir frying. Perhaps someone with the necessary gear and expertise could try it.
Like take your comment that I replied to. It is incredibly specific advice. As if there is 1 brand of toilet paper that is absolutely the right one.
[1] This is not medical advice. Terms and conditions may apply. Consult a physician and toilet paper specialist before stopping to wipe.
I refused, did some research on my own, and went on keto. My thyroid bloodwork is back to normal and I have no symptoms. And I feel much 'healthier' and more 'energetic' than before all this as well.
I am not proposing keto diet as a magical cure-for-all, but as a possible venue that should be tried before being forced to undergo irreversible surgical procedures for example.
P.S. body does not 'switch' the energy source to fat, it increases the production of ketones as result of interrupted Krebs cycle ( https://en.wikipedia.org/wiki/Citric_acid_cycle ) because oxaloacetate gets rerouted for use in gluconeogenesis (creating glucose for brain's needs), because there's not enough glucose in diet. This interruption causes the buildup of the main source for Kreb's cycle, acetyl-COA, which is then converted to acetoacetate (a ketone), which is then also partially converted to acetone and beta-hydroxybutyrate (also ketones). Of these, body uses acetoacetate and beta-hydroxybutyrate as fuel. Body is always able to use them, it's just that there's not enough of them to use if you're not on carb-restricted diet, so body defaults to using glucose as fuel.
Like you say, long-term effects of keto are poorly studied, mostly because of two reasons: early keto hype as an effective seizure treatment died out once we got good enough chemical seizure treatments, and there was a lot of money poured into blaming fat intake for negative health effects of increased carb intake from the 50ies (starting with Ancel Keys), and picking up significantly in 70ies.
There are animal studies that demonstrate increased longevity of animals on keto diet, similar to calorie restriction and strict veganism. While the calorie restriction and strict veganism most likely work through lowered intake of methionine (an essential aminoacid which functions as START coding block for protein synthesis, meaning that with lowered methionine intake your body creates protein at lowered rate and renews itself more slowly), keto achieves that through effectively tricking the body to go into 'starvation mode' i.e. the mode of using own fat reserves while the actual fat source is the diet.
My father does not remember that locals got some particular health problems from that. Old people looked healthy and worked pretty much until the dearth. What is especially interesting that it was also true for descendants of Russian emigrants there from 100 years ago, but they did grow some vegetables and cereals.
Of cause, that does not prove that meat is healthy. But it does show that in a particular climate eating only meat is not harmful when the meat is from animals that was treated by locals with extreme respect and that were fed on grass that was either fresh or covered with snow at winter.
All bad things related to meat consumption are result of intensive and unhealthy farming practices, and combining increased fat intake with increased carb intake (especially fructose). Correlation, not causation.
That being said, there are two issues with meat: in the West, we pretty much only consider muscle as meat, and dislike the internal organs, when it should be the other way around. Even obligate carnivores prefer internal organs because they are richer with fat, and often leave a lot of muscle meat on carcasses.
Second, and related, issue is that muscle meat based diet is a high-protein diet, not high-fat diet, so it's more akin to Atkins than to keto diet. High protein diet comes with its own set of issues: it places significantly higher load on liver, which causes increase in liver size; obligate carnivores have extremely large livers compared to their body size (just google for an image of shark's liver compared to its body, it's almost 1/3 of the volume). This also applies to humans, for example Inuit have enlarged livers as well.
This is the result of increased need for protein-processing capacity. Liver can only process so much protein into fuel per unit of its volume per unit of time. And to use Inuit as example again, because of this, they keep snacking every couple of hours, more often when exerting themselves physically.
A related concept is 'rabbit starvation': eating lean meat (rabbit in winter) is not enough to keep a human being alive - while you're in theory ingesting enough calories to survive, your liver's capacity to process pure protein into fuel is less than your body's need for fuel.
The summary doesn't mention 'grass-fed', only 'wagyu'; wagyu is intensively grain-fed in the last year of their life or so.
To quote from a quickly-googled article:
"What many people overlook is that farmers make Wagyu as fatty as possible by feeding their cows huge amounts of grain for the last 300-500 days of their lives. Some farmers even add wine and beer to further increase fat content. The result is that a wagyu cow’s muscle tissue is thoroughly marbled with fat. Unfortunately, it’s the kind of fat that is not good for you. The mold toxins in all that grain are bad for the cow and end up in its fat, and then in you, which would mean wagyu beef has a disproportionately high toxin load."
Much better than the usual crowd I get in these kind of discussions, the 'sensitive vegan' type who pushes false statistics to try to hide being emotionally invested behind the authority of science (two of their favorite falsehoods are to push all people who consume meat into the same group for comparison vs vegans - bad science, because majority of omnivores have very bad diets incomparable to my efforts at keeping on keto, and arguing that 'cows emit methane, so we need to eat less meat', never 'cows emit methane, so let's eat other meat more'). And then when I display patience and deconstruct their arguments, the mask of reason falls off and they just start calling me Hitler, murderer etc. lol.
"Processed" is a vague word that means very little.
Sure that includes cheese, preserved meats, honey, grains, and many liquids, but you can also find those held in paper, wax, wood, and glass containers. Hamburger Helper is processed and it always comes in a plastic bag.
But I think the best way is to realize you are free to experiment with your diet - with careful tracking of your diet, you may be able to find certain foods that work great or certain foods that make you feel worse etc. You can run an "n of 1" experiment on yourself and see what works. No need to wait for a study/evidence because its not coming anytime soon.
High fiber, high fat, moderate protein, as few carbs as possible. Water whenever you're thirsty.
Yes, Dr. Michael Greger also sells books and DVDs through the site, but you need neither buy anything nor register to get access to all the material on the site.
Most of the videos are basically him summarizing a large number of papers on a specific subject. Each video is accompanied by a transcript, and sources.
If the guy turns out to be a quack after all, I'd like to know why, not just be passive-aggressively told I'm wrong.
From the Wikipedia article on Greger, it looks like he may be cherry-picking his evidence or overstating his claims in some cases. Speculation, but that might be a reason people would disagree that nutritionfacts.org is a good source:
> Retired physician Harriet A. Hall, who is known for applying critical thinking to health claims, has written that, while it is well accepted that it is more healthy to eat a plant-based diet than a western pattern diet, Greger often overstates the known benefits of such a diet as well as the harm caused by eating animal products (for example, in a talk he claimed that a single meal rich in animal products can "cripple" one's arteries), and he sometimes does not discuss evidence that contradicts his strong claims.
Well, I suppose. Ariely has a good video on that people getting irrational as the topic moves closer to the body[0].
It's still pretty ridiculous given that just about everyone else is replying with their unsourced opinions.
And that's basically one guy whose critique is "he's a bit too enthusiastic about the plant-based diet." Given how attached people are to meat, that's hardly a strong counter-argument.
https://www.goodreads.com/book/show/15802745-the-immune-syst...
I do have a food blog if you want to follow my eating journey for some reason.
in america, there is almost a shaming done if you do not eat other cultures foods, but other cultures mostly stick to their own food (and there is a good reason for that).