Nutrition Made Simple!

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  Carbs or fat? Which is the enemy? 21.08.2026 7хв

  Low carb or low fat? Countless fads and nutrition experts later, people are more confused than ever. Today we tackle this issue and clarify some misconceptions.Healthy Carrot Cake recipe (adapted from http://www.healthyeatingprogram.info/www.harmonizedcookery.com//2016/06/whole-food-carrot-cake.html and https://plantbasedcookingshow.com/2018/05/07/refined-sugar-oil-and-gluten-free-vegan-carrot-cake/ to make it even healthier):You will need:• 1/2 cup walnuts• 1/2 cup almonds• 1/4 cup shredded coconut (optional)• 1 teaspoon vanilla extract• 1/2 cup dates, pitted• 1/4 cup whole grain flour (oat or your choice)• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg• 1 1/2 cups carrots, gratedFrosting1 1/2 cups raw cashews (soaked in water for 2 hours)1/2 cup coconut milk (or other plant milk of choice)8 medjool dates1/4 cup lemon juice1 tsp vanillaDirections:Preheat oven to 350 degrees. Place all ingredients EXCEPT carrots in a food processor. Blend well. Fold in carrots.Smooth into parchment paper-lined cake pan and bake for 20 minutes. Meanwhile prepare frosting: add all ingredients to blender and blend until silky smooth.Serve and enjoy.References:High carb diets maximize longevity in animals:https://www.sciencedirect.com/science/article/pii/S053155651300034Xhttp://www.pnas.org/content/105/7/2498.shorthttps://www.sciencedirect.com/science/article/pii/S1550413114000655Low carb diets associated with increased mortality in humans:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.2007.01774.xhttp://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055030https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextSome of the longest-lived populations in the world have diets very high in carbohydrate:https://www.tandfonline.com/doi/full/10.1080/07315724.2009.10718117?casa_token=ehI_cXmn6_0AAAAA:xPMrbFOjBjpXaBUqKukgdWECI-tlLi5I8W2KM6roWCdDl5ysGmiUhWq5GiR2PLd48Zl_Ifhe63qJQVMVegetable fats lower risk of cardiovascular disease and diabetes, animal fats increase it:https://www.ingentaconnect.com/content/wk/cir/2017/00000136/00000003/art00001https://academic.oup.com/ajcn/article/78/1/91/4689902https://www.researchgate.net/publication/14861337_Relationship_of_dietary_saturated_fatty_acids_and_body_habitus_to_serum_insulin_concentrations_The_Normative_Aging_Studyhttps://academic.oup.com/eurheartj/article/28/19/2375/494218https://link.springer.com/article/10.1007/s00125-006-0211-xhttps://academic.oup.com/aje/article/173/3/319/129763http://care.diabetesjournals.org/content/27/9/2108.shorthttps://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltextDisclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  Doctor Reviews OMAD (One Meal a Day) 21.08.2026 9хв

  OMAD (One Meal a Day) has become incredibly popular. What are the pros and cons of OMAD? Is eating one meal a day healthy? Is OMAD hype? An objective look at the science on OMAD.OMAD or one meal a day is a form of intermittent fasting where you eat once a day. OMAD has become extremely popularSo I went over the science on OMAD1. OMAD is simple. You eat once a day, within a 1h window, and you’re doing OMAD. No counting calories, no cutting out entire food groups, no complicated meal plans2. OMAD can help cut calories. you eat less in one meal than if you ate all day. So it naturally cuts calories even if people aren’t focused on them. That can help lose weight with the usual metabolic improvements (glucose, etc)3. OMAD saves time. Less time eating and cookingI don’t have anything for or against OMAD. As long as people are healthy, OMAD or IF, fine with me.concerns:1. OMAD: it can be hard to fast for 23h/day. But that’s personal2. Quality. I raised this in the intermittent fasting video. Fasting focuses on quantity. most people who promote fasting promote healthy foods? but OMAD marketed as cheat code: ‘You can eat or drink pretty much whatever you want on OMAD and as much as you want, as long as you do it during your scheduled mealtime’ Fasting won’t fix a bad diet. the real issue is not the fasting, it’s the feasting. It’s possible to lose weight and remain unhealthy. OMAD may help lose weight. then what? OMAD doesn't teach how to eat healthy so people go back to eating the way that created the problem. weight lost during fasting is regained unless there is a change to how people eat. So I hope everybody who’s fasting is eating super healthy! 3. Look at nutrient requirements on OMAD. run your OMAD meal through cronometer4. if you have conditions like diabetes talk to your doctor before fasting (OMAD or otherwise)So: make sure I eat healthy foods between fasting, make sure I get my daily nutrients and make sure I don’t have a condition that makes it dangerous. Anything else?5. OMAD may worsen glucose metabolism? 3 meals a day vs one. effect could come from eating only one meal or from when the meal was eatentime restricted feeding video: our circadian rhythm can affect our physiology and how we react to food. It’s part of chronobiologyeffect of meal timing: if people eat a snack late at night, they can have higher cholesterol and burn less fat than if they eat the same snack in the morningyour body uses up more energy to process food in the morning than at night, so when you eat earlier you end up with less calories even if you eat the same amount of calories (diet-induced thermogenesis)we get hungrier, feel less satiated and crave more fatty foods at night than in the morning. many studies point to this circadian effect and suggest we front load our calories, a strong breakfast and lunch and lighter meals laterI would do the OMAD meal in the morning or early afternoon (benefit of cutting calories from OMAD + chronobiology benefits of eating earlier in the day)with new diets it’s an educated guess. unanswered questions with OMAD. marketing claims are hypey. here’s the video on intermittent fasting and the one on meal timingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaVideo by Polina Tankilevitch, PexelsReferences:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122067/www.ncbi.nlm.nih.gov/pmc/articles/PMC2121099/ https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00115.2012https://www.mdpi.com/2072-6643/12/5/1506https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460https://www.sciencedirect.com/science/article/pii/S1550413118302535Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment,
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  Dr Robert Lustig gets Fact-checked by MD PhD Doctor 21.08.2026 53хв

  Dr Lustig´s views on sugar, saturated fat, heart disease and seed oils examined.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Original videos:www.youtube.com/watch?v=dBnniua6-oMyoutube.com/watch?v=UhPskgH2HQAUPF intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855172/UPFs and overconsumption: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7soda & disease: https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltextsome fats lower LDL: https://www.sciencedirect.com/science/article/pii/S00222275203438937 countries: https://www.degruyterbrill.com/document/doi/10.4159/harvard.9780674497887.c15/htmlcorrelation coefficients: https://www.sciencedirect.com/science/article/pii/S0166223622001886saturated fat vs refined carbs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/LDL size and heart disease:https://academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf207/8118996https://www.sciencedirect.com/science/article/abs/pii/S0021915006002590https://elifesciences.org/articles/58361low fat diets and refined carbs:https://www.frontiersin.org/articles/10.3389/fnut.2023.1220020/fullfructose vs glucose:https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.647600/fullhttps://www.ahajournals.org/doi/pdf/10.1161/HYPERTENSIONAHA.111.182311fructose and liver IR:https://www.sciencedirect.com/science/article/pii/S0002916522046974fat composition of dairy:https://www.researchgate.net/figure/Fatty-acids-composition-expressed-as-of-total-fatty-acids-in-butter-samples-given-as_tbl2_260979294https://pmc.ncbi.nlm.nih.gov/articles/PMC10668682/https://www.sciencedirect.com/science/article/pii/S0022030291785093ISaturated fat & liver fat: https://pubmed.ncbi.nlm.nih.gov/29844096/Omega 6s and inflammation: https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.010236https://www.sciencedirect.com/science/article/pii/S000291652200778XOmega 6s & mortality:https://link.springer.com/article/10.1186/s12916-021-01961-2Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Dr Lustig1:08 We´re overeating3:19 Soda & health5:39 Fructose7:39 Fat & LDL8:18 Causes of heart disease9:23 Ancel Keys & the 7 countries study15:40 LDL, large and small20:23 Fiber21:06 Fructose vs Glucose23:25 Alcohol25:03 Fruit27:59 Omega 3s29:40 Saturated fat & dairy32:44 Omega 6s & Seed oils37:01 Algae oil38:30 Overall impressions
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  New Heart Disease Prevention Trial Makes Waves 21.08.2026 17хв

  New drug trial breaks new ground in Heart Disease preventionSubscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:www.nejm.org/doi/full/10.1056/NEJMoa2514428Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 New trial2:29 Effect on Bloodwork2:57 Heart Disease Risk Reduced3:51 Absolute Risk6:01 Side Effects6:30 Funding7:40 Genetics8:56 Maximizing Benefit10:51 lp(a)11:42 Take aways12:09 Cost
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  How to live a long life | The Science of Longevity 21.08.2026 5хв

  who hasn’t dreamed of eternal youth or at least, living a long healthy life? can science can help us maximize our longevity? A new study looks at factors that determine how long we get to live the researchers focused on natural genetic variants linked with high cholesterol, or being overweight and asked, do people carrying those variants live longer or shorter?They focused on diet, body weight, exercise, smoking, blood pressure, cholesterol, blood sugar, sleep and education. all important for general health, but which determine how long we live?Four factors stood out: Blood pressure, LDL-Cholesterol, smoking and educationThe 1st 3 are risk factors for heart disease (#1 cause of death). education helps make better choices re:lifestyle and disease preventionyou're mindful of ur health and nutrition, you know more than average about health and disease which allows better choices. diabetes and increased BMI may be life-shortening factors as wellHDL-cholesterol and triglycerides also came out with LDL-cholesterol, but LDL-Cholesterol was the strongest factorwhat about diet? they only had genetic variants predisposing for coffee and alcohol intake. Coffee didn’t affect longevity. Alcohol didn’t either, although alcohol dependence may have a mild life-shortening effectphysical activity wasn't significant, so does it affect longevity? maybe the genetic variants used didn’t have a strong enough effectdeterminants of length of life: tobacco, blood pressure, LDL-Cholesterol and education (ability and resources to make these choices)longevity is 25% genes, 75% lifestyle. in the study they looked at genetic predisposition, but in real life, whether i have good blood pressure because i'm genetically gifted or because of my lifestyle, either way i reap the benefitsmaintaining good LDL-Cholesterol is about going easy on foods high in saturated fat like fatty meats or butter and leaning a bit more on sources of unsaturated fat and fiber: avocado, flax seeds, legumes, fruits and vegetablesanimal products: fish, lean meats and low-fat dairy are your best betsBlood pressure hinges on the balance between sodium and potassium. Going easy on ultraprocessed foods (main source of sodium) and having potassium-rich foods like leafy greens and beans video on potassium-rich foods and 3 tricks to beat your genetics and maximize your health! Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://onlinelibrary.wiley.com/doi/abs/10.1111/joim.13196Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho
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  HDL doesn’t matter | #Keep’n it simple 21.08.2026 5хв

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:LDL correlates directly with heart disease, HDL inversely:http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdfhttps://www.ahajournals.org/doi/10.1161/circulationaha.108.816181direct tests confirm LDL is a factor in heart disease:https://academic.oup.com/eurheartj/article/38/32/2459/3745109higher HDL via drugs or genetic mutation not associated with lower risk of heart disease:https://www.nejm.org/doi/full/10.1056/NEJMoa0706628https://www.sciencedirect.com/science/article/pii/S0140673612603122heart disease virtually nonexistent when LDL under 75mg/dL:http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.534.842&rep=rep1&type=pdfThere’s bad cholesterol and good cholesterol. (LDL/HDL)LDL is baaaad cholesterol. It raises our risk of heart disease.HDL is good cholesterol. it pulls cholesterol out of our arteries so it protects us from heart disease.according to that story, we wana keep LDL low, and HDL high. And maaaybe if my LDL is high it doesn’t even matter that much, as long as I also raise my HDL? Just one tiny problem.It’s not true.When we look at population studies, yeah LDL levels correlate with heart disease, the more LDL the more heart disease. and HDL does show the opposite trend. The higher the HDL, the less likely people are to suffer from heart disease. So far so simple.BUT when scientists tested this idea more directly, things weren’t quite that simple. LDL was confirmed to be problematic, no surprise there. If we keep LDL down with drugs or a healthy diet, heart disease risk comes down.Also, people with mutations in their DNA that give them low LDL from birth have crazy low rates of heart disease. so LDL is a baaaad boy. How about HDL? Is it really protective? raising it using certain drugs doesnt help. And people with mutations giving them high HDL arent better off either. So when we look at all the evidence together, the current understanding is that raising HDL doesn’t seem to help. What about that idea that raising HDL makes up for having high LDL? No.that’s a little confusing… in the population studies, people with high HDL had less heart disease, but raising it doesnt’t help? maybe HDL is just a marker. It goes up together with other factors that are protective, but raising HDL itself doesn’t do much.raising HDL doesn’t help, so we don’t need to worry about it. We can focus our energy on getting that LDL down.LDL really is bad cholesterol. And, As for good cholesterol, the only good cholesterol is keeping that LDL under 75mg/dL, in that sweetspot where ur risk of heart disease is essentially nonexistent.Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  Doctor Fact-checks Andrew Huberman´s Most Controversial Health Claims 21.08.2026 31хв

  Huberman Lab´s views Examined. Testosterone, Caffeine, Cold Plunges,Dopamine, AG1Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:Fadogia & Testosterone:https://consensus.app/search/fadogia-agrestis-safety-and-toxicity/ZpZgTIjCRpi4ZtwiDn-ixQ/https://www.sciencedirect.com/science/article/abs/pii/S0378874107005296https://pubmed.ncbi.nlm.nih.gov/16281088/Caffeine https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/https://www.nature.com/articles/s41598-021-98376-zhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/Cold & Dopamine:https://pubmed.ncbi.nlm.nih.gov/10751106/https://navinetics.com/wp-content/uploads/2021-Cocaine-Induced-Changes-of-Nucleus-Accumbens-Dopamine-Concentration-Using.pdfAG1:https://pmc.ncbi.nlm.nih.gov/articles/PMC12481523/https://cdn.nutrition.org/article/S2475-2991(25)02868-9/fulltextDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Huberman1:02 Testosterone6:00 Cold plunges & Dopamine13:10 Caffeine delay16:49 AG121:11 Final thoughts
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  If YOU Have Probiotics, You NEED To Stop! 21.08.2026 15хв

  For most people Probiotic Supplements are a waste of money and can actually cause harm.Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://pmc.ncbi.nlm.nih.gov/articles/PMC7572142/Individual variation https://www.cell.com/cell/fulltext/S0092-8674(18)31102-4Probiotics Can cause harmhttps://www.sciencedirect.com/science/article/pii/S0092867418311085Fermented foodshttps://med.stanford.edu/nutrition/research/completed-studies/fefifo.htmlDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Probiotic Caution1:26 Limitations of Probiotics3:31 Harm5:25 Legit Indications6:36 Probiotic Food9:52 Ironic Twist10:26 Decision Time
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  Why nutrition seems sooo confusing (but really isn’t) 21.08.2026 7хв

  Nutrition is confusing for everyone. Even doctors. A key idea can dispel a LOT of confusion and give you peace of mind when it comes to food.healthy food is confusing. fat is good, fat is bad, carbs make you fat, etc. how can we have peace of mind when it comes to food?contradictions in nutrition: eggs are good, eggs are bad, it’s the fat, no it’s the sugar. smart people on both sides sure that the evidence is on THEIR side? How can that be? scientific evidence comes in 3 bags. lab experiments, population studies and clinical studies. confusing messages in nutrition show one bag while hiding the other 2. VERY confusing looking at all 3 bags = totality of evidence. lab experiments have less weight. human studies are stronger evidence. clinical trials weigh more than population studieslectins: People who eat more beans in clinical trials or population studies have better health outcomes. Also, cooking inactivates lectins. So concentrated raw lectins can be toxic to cells in the lab but the net effect of cooked beans in living breathing humans is overwhelmingly positiveSaturated fat replaced with unhealthy food like processed carbs, risk stays high. in trials replacing it with whole grains, vegetables, nuts and seeds, some oils, the risk comes downGluten: People who eat diets rich in whole grains, in population studies or clinical trials, have lower disease risk. ~2% of people are gluten intolerant and should avoid wheat/barley/rye, can eat the other 15 whole grains. the other 98% of the population can and should include whole grains in their dietary patternPeople who eat olive oil have lower risk of CVD. Populations AND clinical trials. high levels of some fats are problematic, as we just saw, others are not. Nobody needs olive oil but eating some its not going to cause heart disease and if it replaces worse fats it's actually an upgraderefined carbs in excess are a problem, whole carbs are health-promotingConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaAdditional links:more details on lectins/beans:https://www.youtube.com/watch?v=bY7of8J2s7gmore details on saturated fat and heart disease risk: https://www.youtube.com/watch?v=6GM6ObTo30Mmore details on olive oil and heart disease risk: https://www.youtube.com/watch?v=bN6JJZw3m0ADisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho
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  What Artificial Sweeteners do to your Microbiome | New Trial 21.08.2026 17хв

  News on sweeteners & the microbiome just dropped.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://www.nature.com/articles/s42255-025-01381-zhttps://www.nature.com/articles/nature13793https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-020-00976-whttps://diabetesjournals.org/care/article/45/8/1917/147303https://pubmed.ncbi.nlm.nih.gov/36056917/https://www.mdpi.com/2072-6643/16/7/963https://www.nature.com/articles/s41366-024-01673-6Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 New sweetener trial1:50 Sugar intake2:31 Results3:46 Dropouts4:26 Microbiome6:19 Side effects6:43 Glucose, Liver8:21 Funding9:28 Gaming it?11:22 Bottomline
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  Eat healthy | Step-by-step (Part 2) - Whole Grain Foods 21.08.2026 8хв

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:Whole grains affect cholesterol, glucose levels, risk of disease: https://academic.oup.com/jn/article/142/7/1304/4743493https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext1 serving of whole grains (~1/2 cup cooked = ~120g) associated with ~25% lower risk of all-cause mortality (NOTE: the paper defines 1 serving as 30g, which is associated with 8% reduction in risk, but as per the USDA 1 serving=1/2 cup cooked, e.g. brown rice, which amounts to ~100-120g, which is associated with a 25% risk reduction)https://academic.oup.com/ajcn/article/105/6/1462/4569801whole, but not refined grains, associated with lower risk of diseasehttps://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719227?casa_token=03ruCzYhMt8AAAAA:rG9jdIFmQ84ru3xglBW9YKCedaLhWTZMqOMZjtAEevtk3koOm1uYF_ZnCyBju0CBXlnxwFkcOKP6IXwhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/Eggs acutely spike cholesterol levels: http://www.jlr.org/content/35/11/1993.full.pdf+htmlOats affect cholesterol levels, liver function, BMI: https://link.springer.com/article/10.1007/s11130-013-0336-2https://www.sciencedirect.com/science/article/pii/S0899900710003941Oldest man in the UK credits oats: https://www.thisisinsider.com/eat-oats-porridge-and-avoid-dying-to-live-to-111-say-britains-oldest-men-bob-weighton-alfred-smith-2019-3/Whole grains are not inflammatory for most people and in some cases even show anti-inflammatory effects:https://www.mdpi.com/2072-6643/5/3/771/htmhttps://academic.oup.com/jn/article/140/9/1669/4689205Whole grain recipes:https://www.forksoverknives.com/recipes/quinoa-curry-bowl/#gs.2vt402https://www.forksoverknives.com/recipes/creamy-wild-rice-soup/#gs.2vt7pohttps://www.forksoverknives.com/recipes/mushroom-green-pea-risotto/#gs.2vtddwProtein videos:https://www.youtube.com/watch?v=_qndZ8_6vTkhttps://www.youtube.com/watch?v=vBV5Us7OzZcIron video:https://www.youtube.com/watch?v=h_sIN3EBo4AFood comparison, USDA recommendations:https://www.youtube.com/watch?v=mRwd49NuFLIToday we’re going to talk about whole grainsWhole grains r anti-inflammatory, they lower your cholesterol & ur blood glucose and they’re linked to lower risk of disease.Whole grains: Brown rice, oatmeal, quinoa, corn, cous cous, kamut, farro, barley, etc. does gluten intolerance mean grains are off limits forever? No.what makes whole grains special? refined grains like baked goods from white flour, white rice, white pasta, artificial cereals: fiber is stripped so absorption is not natural, they spike your blood sugar too much and too fast. whole grains have fiber package slowing down absorption and feeding gut microbiome, which thrives on fiber.so add 1 serving of whole grains to ur day. Does 1 serving of whole grains make a difference?whole grains are linked to risk of disease. Even just 1 daily serving is linked to 25% lower risk of mortality. what about white pasta or white bread or white rice? Refined grains don’t give you a benefit and may increase ur risk of disease so shoot for the unprocessed food. which whole grain is best?the obvious one is oatmeal. oatmeal lowers your cholesterol, overnight oats, delicious breakfast.Lets compare oatmeal to eggs. Bowl of oatmeal vs a large egg. nutrients: low sat fat, low cholesterol, high fiber.Cholesterol, very high in eggs, zero in oatmealeating eggs can spike blood cholesterol. oatmeal lowers cholesterolOatmeal seems too good to be true oldest man in the uk credits oatmeal!fiber? 4g in oatmeal, zero in eggs.Iron:oatmeal =77%today’s step is about one serving of grains.dont like oatmeal? Have any whole grain: quinoa curry, risotto, corn on the cobb or in a salad… enjoy ur whole grains. do grains promote inflammation? whole grains do not induce inflammation
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  Keto vs Vegan Health Benefits | A Scientist's View 21.08.2026 8хв

  Keto vs Vegan: Health Benefits. A recent study compared Keto and Vegan diets and looked at health benefits and weight loss. Let's discuss the health impact of Keto and Vegan and what the new study tells us about nutrition and health. Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uJoin the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/Connect with me on Twitter: https://twitter.com/NutritionMadeS3References:https://osf.io/preprints/nutrixiv/rdjfb/https://www.lipidjournal.com/article/S1933-2874(19)30267-3/fulltexthttps://www.ncbi.nlm.nih.gov/pubmed/19506174Keto or Vegan, which is healthier?a brand new study compared the 2 and measured their health benefitspeople on vegan diet ate 7x more carbohydrates yet they lost fat. those on keto did not lose significant fat over the 1st couple weeksthat’s not to say u cant lose fat on a low carb diet. Ofc you can.point is it’s not the carbs that make you fat. the subjects eating vegan were going to town on carbs and yet they lost fat fasterYou CAN lose fat by cutting carbs. you can lose fat by cutting any food, any source of calories. Carbs, fat, even proteinI have nothing personal against keto or veganpeople on the vegan diet were satiated faster and ate less calories, in all likelihood that’s why they lost fat"I gotta lose some weight, I should cut carbs, right?"When’s the last time you heard that?focus less on nutrients, the carbs and the fat and the protein. It’s about food quality Refined carbs make it easier to gain weightComplex carbs make it easier to maintain or lose weightSo if by “cut carbs” u mean cut candy, great movebecause it’s an artificial product not bc it’s “carbs”Otherwise next question is “oatmeal has a lot of carbs, I should cut that too”And we all get confused into general carbophobiamore health benefitsthe vegan diet lowered cholesterol but it raised triglycerides. LC diets like keto tend to do the opposite if they’re animal basedSo again the key is the type of food not if its high fat or low fat. Both can be healthydiet wars on social media, keto vs vegan, are a distractionVegans and low carbers have been fighting for yearshealth-wise: a vegan diet can be great or it can be terrible.Same for keto. it can be healthy, lots of greens, high in fiber, or it can be unhealthy, with processed meats, low fiber and high saturated fatSo the whole vegan vs keto war is social media smokeSo to ask which is better, vegan or keto, it’s nonsensicalhaving an abundance and variety of unprocessed plants, that’s the golden rule. A healthy diet can be vegan or not, low carb or not, keto or not, it can be low fat, high fat, medium fat, many possibilities, pick the one that works for you and ignore the social media noiseDisclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#KetoVsVegan #KetovsVeganHealthBenefits
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  How to separate fact from fad | Good sources 21.08.2026 5хв

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9ufull-length interview: https://www.karinainkster.com/single-post/2019/04/09/NBSV-042-Dr-Gil-Carvalho-on-doctors-nutritional-education-long-term-health-effects-of-different-diets-and-how-to-distinguish-between-legitimate-research-and-BSDisclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  Coffee and your Heart | New trial changes everything 21.08.2026 5хв

  New trial flips our thinking on coffee and a form of heart disease on its headConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://jamanetwork.com/journals/jama/fullarticle/2841253https://jamanetwork.com/journals/jama/fullarticle/2841252Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Arrhythmia0:45 New trial2:04 Heart Disease & Coffee2:59 Mechanism3:38 Caution
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  THIS Popular Advice to Lose Visceral Fat is WRONG!! 21.08.2026 12хв

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3IG:@gilcarvalho.mdTT:@nutrition.made.simpleAnimations: Even Topland @toplandmediaReferences:https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo00750jhttps://www.sciencedirect.com/science/article/pii/S0271531717305444https://www.sciencedirect.com/science/article/pii/S1756464611001162https://pubmed.ncbi.nlm.nih.gov/24065295/Extract: https://www.saspublishers.com/article/23404/download/2 brands:https://matchatherapy.com/en-eu/products/matchatherapy90https://www.gotmatcha.com/pages/current-matcha-analysisToxicity:https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2018.5239Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Wrong advice1:37 More?2:31 Concentrated2:55 Better drink4:52 Dose7:23 Caution
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  How to Cook Beans for Maximum Benefit | Science in the Kitchen 21.08.2026 11хв

  Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefitsLet’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of themsoaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates. beans are seeds, so they store nutrients for when they sprout and need them to grow - that's what phytates are for. but phytates bind to calcium, iron, zinc. Soaking breaks down phytateshow long to soak? Beans swell in water. one day is a good ballpark. When you soak beans, phytates keep dropping up to 3days of soakingsprouting: drain soaking water and leave beans in jar or bowl. Sprouting gets rid of the most phytates and makes the nutrients in beans more absorbable; it also increases the antioxidant power of beans, peas and chickpeas etc. exception: lentils (lose antioxidant power with sprouting) You can sprout beans or just give them a good soakThe water changes color when you soak beans. With black beans it gets dark, with chickpeas it gets yellow. Soluble constituents of beans leach outBefore cooking, bean experts recommend discarding the soaking water to get rid of phytatesBeans & gas: oligosaccharides. they leach out during soaking. discarding the soaking water helps get rid of them to get the best of beansif not used to eating beans, start slow. Cooking beans reduces phytates and lectins. Lectins are thermolabile (destroyed with cooking). lectins have been linked to benefits. Should we go buy lectin supplements or eat purified lectins? no. it’s about amount and context. tomatoes are not suddenly made unhealthy for containing lectinsWell--cooked beans are beneficial. their net effect is massively positivelectins are not a problemhow should we cook beans? some studies suggest steaming over boiling and pressure steaming in particular (steaming basket inside the pressure cooker). regular steaming or pressure cooking generally looks better than regular boiling. lentils are the odd man out, regular old boiling seems to work bestunless you eat raw beans, they’re a great food no matter what. Civilizations have been enjoying their benefits without reading studies on how to cook beans so don’t stress over thisHow long to cook beans? ~1h for boiling/steaming, 10-15mins for boiling in pressure cookerCooking water: some bean components leach into cooking water, just like during soaking. You can discard cooking water or consume the cooking water e.g. in soup. If you can eat beans like a champ, no probIron: the iron in beans is non-heme, you can enhance absorption with vitamin C (red bellpepper), with onions and garlic or beta-carotene, they all boost absorption of nonheme ironMore ideas for plant protein sources and more on iron, maximize absorption and get all the iron you needConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:Soaking, phytates, oligosaccharides etc:www.sciencedirect.com/science/article/abs/pii/S0308814605008794www.sciencedirect.com/science/article/abs/pii/S0308814608001210https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.2010.02395.xSprouting:www.sciencedirect.com/science/article/abs/pii/S0889157504001218Lectins:https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1990.tb06789.xhttps://www.mdpi.com/1420-3049/20/3/3791Benefits of Legumes:https://www.nature.com/articles/ejcn2014228https://academic.oup.com/ajcn/article/100/1/278/4576571https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225https://www.bmj.com/content/338/bmj.b2337.shorthttp://citeseerx.ist.psu.edu/viewdoc/do
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  Pro Scientist Explains Meat Headlines 21.08.2026 5хв

  Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uReferences:The new articles: https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-fromhttps://annals.org/aim/fullarticle/2752327/patterns-red-processed-meat-consumption-risk-cardiometabolic-cancer-outcomes-systematichttps://annals.org/aim/fullarticle/2752321/reduction-red-processed-meat-intake-cancer-mortality-incidence-systematic-reviewhttps://annals.org/aim/fullarticle/2752329/meat-consumption-health-food-thoughthttps://annals.org/aim/fullarticle/2752326/effect-lower-versus-higher-red-meat-intake-cardiometabolic-cancer-outcomeshttps://annals.org/aim/fullarticle/2752323/health-related-values-preferences-regarding-meat-consumption-mixed-methods-systematicExpert commentary:Dean Ornish (UCSF):https://www.linkedin.com/pulse/red-meat-really-good-you-dean-ornish-m-d-/Christopher Gardner (Stanford):https://twitter.com/GardnerPhD/status/1178781246245109760David Katz (Yale):https://www.linkedin.com/pulse/meat-eating-your-health-really-news-david/Harvard School of Public Health:https://www.hsph.harvard.edu/nutritionsource/2019/09/30/flawed-guidelines-red-processed-meat/Neal Barnard (PCRM):https://www.facebook.com/NealBarnardMD/videos/1721754427958231/Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  #1 Workout to CRUSH Visceral Fat 21.08.2026 17хв

  Best workouts to CRUSH visceral fat according to science.Connect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaReferences:https://diabetesjournals.org/care/article/20/3/385/22179/Mobilization-of-Visceral-Adipose-Tissue-Related-tohttps://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12406https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2011.00931.xhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10624584/https://link.springer.com/article/10.1007/s40279-017-0807-yhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10423480/Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Losing Weight vs Losing Fat2:47 Exercise vs Diet4:42 Cardio vs Weights6:35 Cardio vs HIIT8:27 What type of HIIT9:16 High vs moderate intensity10:53 Frequency
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  Medical school taught me nothing about nutrition 21.08.2026 8хв

  Do doctors understand nutrition? I learned almost nothing about nutrition in med school and it has taken me several years to become familiar with the astounding available science on nutrition.References:Maintaining a healthy diet in 2019 (video):https://www.youtube.com/watch?v=EkdhQ7dF94Yhow to find and access scientific studies:https://www.youtube.com/watch?v=GSYuvnKHREgNutrition in med schoolhttps://www.aamc.org/download/451374/data/nutriritoneducationinusmedschools.pdfdoctors feel unprepared to discuss nutritionhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2779722/reversal of heart disease through dietary changes:https://www.sciencedirect.com/science/article/pii/014067369091656Uhttps://www.ncbi.nlm.nih.gov/pubmed/25198208/Inreversal of diabetes and high blood pressure through dietary changes:http://www.airitilibrary.com/Publication/alDetailedMesh?docid=21622477-201208-201402240042-201402240042-364-371https://www.ncbi.nlm.nih.gov/pubmed/49555057% of today’s children are expected to become obese adultshttps://www.nejm.org/doi/full/10.1056/NEJMoa1703860childhood obesity statshttps://www.cdc.gov/healthyschools/obesity/facts.htm61% of ppl believe physicians are a “very credible” source of nutrition information:http://www.eatrightpro.org/~/media/eatrightpro%20files/media/trends%20and%20reviews/nutrition%20and%20you/trends_2008_where_did_you_hear_that.ashxalmost 50% in the US have heart disease:https://www.nbcnews.com/health/heart-health/nearly-half-americans-have-heart-or-blood-vessel-disease-new-n965421https://www.ahajournals.org/doi/10.1161/CIR.0000000000000659Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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  This Food Component Cuts Visceral Fat in Half (Science-backed) 21.08.2026 9хв

  Cutting Visceral Fat in half without diets, workouts or meds is possibleSubscribe for more free nutrition and health tips: https://bit.ly/2toMJ9uConnect with me:Facebook: https://www.facebook.com/DrGilCarvalho/Twitter: https://twitter.com/NutritionMadeS3Animations: Even Topland @toplandmediaThe powdered Resistant Starch they used: https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00References:https://www.cell.com/cell-metabolism/fulltext/S1550-4131(23)00297-8https://pmc.ncbi.nlm.nih.gov/articles/PMC10963277/https://pubmed.ncbi.nlm.nih.gov/30894560/ Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.#NutritionMadeSimple #GilCarvalho0:00 Trial halves Visceral Fat1:48 Blood work improvements2:40 Microbiome?4:13 Source4:48 Dose5:29 Confirmation