6 Health Benefits of a Vegan Plant-Based Diet Explained

6 Health Benefits of a Vegan Plant-Based Diet Explained



Dr. Neal Barnard goes through 6 health benefits of a health vegan diet.

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all right number one is one of course that's near and dear to my heart and top of mind for so many people already mentioned it talking about weight loss what makes a plant-based diet one of the superior diets in terms of slimming down well a couple things on the first thing is that the amount of weight that people lose is equal to or better than just about any other diet out there in other words if a person really wants to get the weight off a plant-based diet is the way to do it secondly you do it in a really easy way instead of starving yourself you know what i'm talking about the person says all right i've just gotta go hungry i gotta cut out 30 of what i eat you know that gets old by about wednesday instead a plant-based diet uses high-fiber foods that allow you to be full without counting calories without limiting carbohydrate at all eating a variety of foods so it's a fun really easy way to do it but i have to say i think one of the best things about it is that unlike every other diet where you lose the weight and then what happens the weight starts coming back and you know that yo-yo or kind of roller coaster where people are going up and down and up and down and it stops that it ends that the weight becomes a one-way street it's off it's gone and that allows you to really feel like i have succeeded at this i can think about some other things right now no no kidding but what what is it about a plant-based diet do you think that really can cut that string on the yoyo and finally keep that weight off for good well part of it is you're not making a quantitative change you're making a qualitative change in other words you're not just focusing on how tiny the portion is you're going to eat you're focusing on the healthiest possible foods what do they do it ends up helping your body to actually naturally eat a few a bit fewer calories without thinking about it it increases your metabolism so that after every meal you're actually burning calories a little bit faster it's not a huge amount but it's you get you get that metabolic edge so you're burning calories more like you did when you're 16. you put that combination together then the permanent weight loss is finally in your hands all right so wait a minute wait a minute i think somewhere in there you said that you don't necessarily have to worry about counting calories anymore and i would be remiss if i didn't point out that there are other diets out there that said the exact same thing but then by the time june rolls around you've put all of those pounds back on not going to be the case here no not at all in fact we did a research study with women who were after the age of menopause they had done every diet known to humanity they felt frustrated and stuck because just what you said chuck they had lost weight on other diets it all came back and they thought this isn't going to work so we used a low-fat plant-based diet we didn't tell them how much to eat they ate as much as they wanted to even without exercise they lost weight and we tracked them for two and a half years the weight never came back you know what dr barnard after you lose the weight a funny thing happens right you get a little bit more of a spring in your step pep in your step as my dad would say uh more energy comes with this diet is that just because you're pumped up because you've been losing weight or is there more to it well that does happen i mean when you've lost that weight it's like setting down luggage so there is you do feel better you do have more energy but there is actually more to it if you look at blood tests the blood sugar is on a more even keel and that drives energy and if your blood sugar is all over the map it's going up it's going down that will sap your energy the other thing not to get too technical but your blood viscosity the thickness of your blood if your blood is more like sludge more like grease it doesn't flow very well it doesn't oxygenate the brain and you're going to feel sleepy and tired on a plant-based diet the blood viscosity gets better it it your blood flows much better it oxidates oxygenates your brains your brain and your muscles and so that's why athletes very often get a real boost when they do this too now if your athletic endeavor might just mean getting to your car getting to work doing your your shopping or whatever you're going to notice that feeling there if on the other hand you're running marathons and triathlons you'll definitely notice it so that energy boost great reason to go plant-based really quickly if you could explain to us why what you eat really kind of controls how thick your blood is and if you put that in terms of the motor oil in your car it all starts to make sense but that's a really interesting point yeah sure absolutely um let's say it's thanksgiving and a person eats um uh a lot of buttery foods uh the the the pumpkin pie was just filled with butter i had gravy um that fat gets into your blood and your blood was was a watery solution before now with all the fat coming in it's more like grease it's it's getting to be more and more like tar and so your blood flow is not as good it causes your blood pressure to rise and it means that the blood's job which is to bring oxygen to your muscles to your brain to all the parts of your body not working so well anymore you feel tired so the reason that people fall asleep at two o'clock in the afternoon after thanksgiving is all about their their the problem with blood flow all right so now you've got all of this energy you've got extra energy and what's the place that a lot of people like to burn off that energy that would be in the bedroom my friend and there are studies that i know of that can uh really point to the fact that adopting a plant-based diet getting a lot of that junk food out of your diet that can improve what happens in there it's something we see all the time in our research studies we bring in people because they want to get their diabetes better they want to lose weight they want to get their cholesterol down they're here for some other reason and one of the most common side effects if i can put it that way for men is erectile dysfunction is gone for a great many of them and they're surprised by that um and i'm sure their partners are surprised too um and there are a lot of reasons for it one of course is you're less tired another reason is that you're not on so many medications medications can contribute to this when you're on a healthy diet you've got more energy less need for medications but there's another reason and that is if you look at the blood vessels of the body on a typical american diet they are getting narrower that's atherosclerosis and on a plant-based diet as dr dean ornish showed those narrowed arteries actually open up again well a coronary artery is rather small the arteries to a man's private parts are even smaller and what that means is that's one of the first places where the arteries tend to get blocked off and if you don't have good blood flow to their private parts nothing happens you know what i mean the male sexual anatomy was obviously devised on a monday because things are going wrong with it all the time but it's a sort of a hydraulic system you need good blood flow for it to do its thing and if you've got narrow arteries the blood flow is just not there okay person goes on a plant-based diet there's no cholesterol in the diet there's no animal fat the arteries start to open up and within about a month or six weeks they are open up enough that the blood flow is substantially higher than before and the man notices it and it's a reversal of erectile dysfunction very very common um and also i wanted to talk about an interview i did this past year with dr robert osfeld up in new york city uh really just phenomenal cardiologist and he and i went down the list dr barnard of the most popular foods in america and he basically called them the erectile dysfunction all-stars because every single one of them on that top 10 contribute to erectile dysfunction we're talking about hamburgers we're talking about greasy pizza we're talking about big heaping surveys of servings of french fries the fried chicken all of that really contributes to a potential lack of performance in the bedroom i'm sure that that doesn't really surprise you no it doesn't and you know so many guys who go to the clinic and they get some viagra well the viagra will work you know for um a few hours um your sexual potency will typically return in many cases however the erectile dysfunction is a sign that you've got narrowed arteries not just to your private parts but in your heart in the arteries of the brain and so viagra isn't going to do anything for that if a plant-based diet can tackle erectile dysfunction that was the canary in the coal mine it means that the uh the artery narrowings that you got all over your body can get better too and that can save your life how can i boost my immune system top of mind because of the pandemic science has shown that a plant-based diet can really give your your immune system an old pat on the back a little boost there why is that a couple of reasons um partly it's what is in the diet um a plant-based diet has lots of vegetables and fruits and so forth and these have natural compounds in them that boost immunity but the other part is what they don't have a plant-based diet does not have a lot of grease it doesn't have animal fat in it the reason that matters is researchers have looked at the white blood cell you know coursing along in your in your arteries and in your veins you've got red blood cells carrying oxygen your white blood cells are kind of the army they are there looking for viruses they're looking for bacteria when they find them they create antibodies to knock them out and those white blood cells they don't work very well in an oil slick and researchers have taken blood samples they have separated out the white blood cells and they have looked at their ability to knock out viruses knock out bacteria knock out cancer cells and the more grease there is in their environment and the environment of the white blood cell the poorer they work so in the environment of your bloodstream if there's a lot of greasy stuff coming in your white blood cells aren't working so well now this is true has been shown for lots of conditions when coveted arrived it was clear that people who are on healthy plant-based diets were at less risk of severe disease in other words their immune systems were better able to tackle the coronavirus and we saw this with a couple of very large studies one with more than half a million participants people on a more plant-based diet were much less likely dramatically less likely to have severe covet and i put that down to a stronger immune system so apart from covid seasonal colds influenza and even other reasons why you need an immune system you need an immune system to recognize cancer cells that may arise you want a strong immune system plant-based diet is a really important part of that all right you just mentioned the immune system you mentioned cancer that's a big one but also with that it's not just cancer that a plant-based diet can be beneficial in preventing we're seeing lower rates of diseases virtually across the board with all of these chronic conditions right the number one killer in the united states and frankly most other countries is heart disease a plant-based diet is the best prescription for a healthy heart why would that be because there's no cholesterol in plant foods the cholesterol is in animal products the animal fat obviously is in animal products and avoiding animal fat means that your body has less natural tendency to make more cholesterol so you're avoiding the cholesterol itself you're avoiding the animal fat that would make cholesterol that's phenomenal doesn't end there your diet is now high in fiber that's the natural roughage in beans and vegetables and fruits and so forth and that helps your body even eliminate the cholesterol that's in your body now so all of these things can help to a degree but heart disease is number one cancer is number two there are not too many things that are more frightening than a cancer diagnosis but when we look at breast cancer when we look at prostate cancer colorectal cancer and other forms of the disease plant-based diets reduce the risk that the cancer will occur and when people have these forms of cancer plant-based diets are often used to improve survival and they do and of course there's a whole long list of other conditions diabetes our team has shown that a plant-based diet helps prevent it and can help reverse it when it's occurred and maybe i got to tell you the top of my list of things i don't ever want to have happen to me alzheimer's disease when you get alzheimer's you lose everything and there have been researchers in particular the chicago health and aging project and other other research studies that have shown that the more you get away from the animal fat and the unhealthy animal-based foods the more you bring in the healthy plant-based foods the lower your risk of alzheimer's disease put this all together you've got a great prescription for health the body's still vulnerable things can still happen but this is our best shot at really living well i really don't want to overstate this but when we're talking about a lower rate of disease here lowering your chance here we're not talking about just dropping it by a percentage point or two for a lot of these diseases we're talking about we're talking about really significantly impacting your risk of getting these diseases you mentioned breast cancer specifically i remember speaking with dr christie funk renowned breast cancer surgeon i mean she was so bullish on eating a plant-based diet she was like look you know in excess of 80 percent lower risk just by adopting that that was her estimate here that's that's a high number but i know that when you speak to other people who specializes in diseases such as alzheimer's they're throwing out similar statistics oh yeah absolutely you put it you put it together um you get away from the saturated fat that's that's the fat that's in dairy and secondly in meat you get away from that that that step alone cuts your risk by about 50 to 70 percent and then adding in the healthy plant-based foods the the vitamin e that's nuts and seeds the the anthocyanins this will not be on the test that's it that are in blueberries and grapes and other brightly colored um uh fruits and also frankly lace up your sneakers you put these things together and an 80 figure is is reasonable for the uh alzheimer's prevention that we can see i take diabetes right now about 14 of american adults have diabetes if you look at the vegans it's maybe about 2.9 dramatically lower and some of those are people who weren't vegan before they went they went that way to tackle their diabetes when a person starts out on a completely plant-based diet likelihood of developing diabetes very very low yeah and again just to hammer home that point if a person does have diabetes or perhaps heart disease those are two diagnosis that we've seen in a lot of cases can be fully reversed as well they can now don't cancel your doctor's appointment talk to your doctor about about your condition and have your doctor monitor you but there is every reason to follow a plant-based diet and never a reason not to so whatever other treatment you're engaging in you want to follow a completely plant-based diet what does that mean vegetables fruits whole grains beans and all the wonderful treasures that those foods turn into and obviously medication has a place but in terms of effectiveness how does a dietary change compare to the more popular medicines that are being prescribed right now well vitamin l lipitor is a very popular drug because it it lowers cholesterol and it does but 90 of people on lipitor don't need it or i should say they wouldn't need it if they were eating an optimal diet they're they're using the lipitor to reduce the cholesterol that had been increased by the cheeseburgers and so forth that they were eating all right and of course now you're talking about lower rates of disease if you're not getting heart disease you're not being diagnosed with cancer or alzheimer's or any of those conditions we were just talking about there's a pretty good chance you're also then going to be leading a longer life dr barnard what does the data show in terms of how eating a plant-based diet might be able to get you a few more trips around the sun well more than a few um and in in a couple of ways one is we're gonna greatly reduce premature death i'm talking about people who um we all know folks who at age 50 or 55 they had a heart attack and they think wait wait i'm way too young to go um and there are people who die at that age or even even younger same with colorectal cancer we see these real tragedies early in life a plant-based diet is a great way to reduce the risk that that will occur but then when we see people who are a little bit further up in years let's say we are preventing the heart disease the cancers the diabetes and the serious weight problems that make everything else worse dr gary fraser and his team at loma linda university calculated that a healthy diet and lifestyle was good for about a decade of additional uh years of life so we'll take it um how much control do you then gain over your genetics is there a ratio there is i think i've heard it of like 80 20 or something like that that's reasonable um there are sort of two different categories of genes um at least the way i think of it there are some genes that are dictators the genes that say blue eyes or brown hair if that's what they say that's what's going to happen you can't argue with them but most genes like the genes there are genes associated with diabetes genes associated with alzheimer's genes associated with with heart disease but they're not dictators they're not giving orders those genes are more like committees they make suggestions in other words you could get diabetes if you eat a typical american diet but let's say you say wait a minute i don't want to eat that way i'm going to change what i eat i'm going to exercise i'm going to live a healthy lifestyle can you keep those genes from expressing themselves absolutely and when it came to alzheimer's disease researchers looked at people who made diet changes who followed healthier diets and found that even those who had the genes for alzheimer's disease they cut their risk by about 80 percent of 80 for the memory problems that hit people in older age so again we want to put everything uh to use to see if we can keep ourselves healthy and it works phenomenally all right so now let's say somebody's watching this they're hearing this today and they're saying well hey i want to lose weight i want more energy i definitely want to perform better in the bedroom i would love to get sick less often i would love to lower my chance of getting all kinds of diseases and i want to live longer so they want to put all of this into practice but then they think to themselves well wait a minute i'm already in my 60s or maybe i'm already 70. it's it's too late for me what would your message be to that person okay it is never too late um and i learned this many years ago when we were doing our diabetes studies and we brought in people who had had diabetes on average for maybe four or five years they would get better in many cases they would reduce their medications sometimes get off them completely sometimes all signs of the disease were gone and then we looked at people who had diabetes for 10 years 15 years 20 years and we started examining people who were having the complications of the disease i'm talking about neuropathy where they're where it's attacking their nerves and they have terrible pain even in those cases we see improvements when dr dean ornish 30 years ago showed that a plant-based diet is part of a healthy lifestyle could reverse heart disease reopening those arteries and helping people to conquer their chest pain and feel great again it turned out that age was not an issue age was not a barrier age wasn't even a factor in whether you got better or not what mattered is whether you follow the regiment get the animal products out you know manage stress if you smoke throw that away lace up your sneakers put those together age is irrelevant give it three weeks and see how you do anybody can give just 21 days right i really think so and take maybe take a week to get ready think about the foods that you would eat let's say you're going to follow a completely plant-based diet no animal products at all take seven days make a list of okay for breakfast i could have a bowl of oatmeal with some cinnamon and raisins or maybe i could have a fruit smoothie or maybe i'll have say veggie sausage but i never tasted it so i'm going to go to the store and find which brand i like the best so try out the foods see the ones that really you like and including at the restaurants you frequent you go to your favorite italian place and yup they've got spaghetti with the marinara sauce instead of the meat sauce see how you like it okay after a week you'll have a really good list of foods now give it three weeks do a three week test drive do it all vegan all the time you'll discover physically you are healthy or you're losing weight if you have diabetes your blood sugar is coming down your energy is better your digestion is better but you also notice that your attitude about foods is changing you don't really crave those chicken wings you kind of forgot about that stuff because you're finding new foods better foods tastier foods you're finding that you're in a body that you want to live in and also to tell you the truth you're finding that your friends who have already been vegan for a while and kind of wondered where you were uh you've got a huge team that you're now joining so give it a try hi i'm the weight loss champion chuck carroll thank you so very much for checking out the exam room podcast by the physicians committee here on plant-based news be sure to subscribe on apple podcast or spotify just click the links below to raise your health iq [Music] [Music] you

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