Keto vs Mediterranean Diet

New study compares Keto vs Mediterranean Diet! 41,332 viewsJun 13, 2022 Nutrition Made Simple! 101K subscribers A new study compared a ketogenic diet to a Mediterranean diet. Which diet is better for diabetes? for glucose control, lipids and weight loss? Keto-Med. Mediterranean Diet incl. legumes, fruit, whole grains. keto avoided those except berries Mediterranean Diet also had olive oil and fish. keto diet had more animal foods like meat, eggs, cream etc keto: 43g/d of carbs were they in ketosis? ketone bodies mostly above 0.5mmol/L. light ketosis. above 1.5 is optimal ketosis Virta specializes in low carb diets, led by leaders of low carb and keto. they shot for ketones above 0.5, same range as Keto-med. by 2years 14% were in ketosis. early on, in light ketosis. difficulty not specific to low carb 33 pre diabetic or diabetic subjects. half did keto 1st, Mediterranean Diet 2nd, other half did the other way around glycated hemoglobin or HbA1c (avg of glucose levels over previous 3mos). Both diets lowered HbA1c In type 2 diabetes, there’s an inefficiency to process carbs. we can avoid exaggerated glucose peaks while the machine is defective. end goal is to fix the machinery, by moderating calories and losing excess fat mass any diet that helps with weight loss can help fix the machine. some people say a low fat diet reversed diabetes, low carb, vegan, paleo. eliminating junk food helps moderate calories I thought keto would moderate postprandial peaks. Diabetes is one situation there are studies showing low carb is a valid tool to help control glycemia. to minimize hypoglycemia, pts on glucose lowering meds were told to reduce them. but on the Mediterranean Diet they reduced 50% and on keto cut them completely So Mediterranean Diet had more meds than keto diet matching for glucose lowering medssuggested keto lowered HBA1c more CGM parameters: both diets improved CGM specs, keto did a bit better keto may have an edge in terms of glucose control. if they were deeper into ketosis it might have been even stronger blood lipids: Keto was better for triglecrydes but worse for LDLcholesterol. common in low carb trials weight loss on both diets, maybe a bit more on keto in the followup phase people ate more Mediterranean Mediterranean lowered HbA1c, keto probably lowered it more but worse for ldl-cholesterol, Mediterranean was better for cholesterol but keto was better for triglycerides Low carb diet requires high LDL-cholesterol? no. keto diet had 2x saturated fat intake and half the fiber, no wonder cholesterol went up but a Low carb diet can have more fiber and unsaturated fat low carb diet rich in unsaturated fat helps lower cholesterol. this idea that low carb diets jack up ur cholesterol is a misconception LDLcholesterol is a marker for apoB, high apoB raises Cardiovascular risk saturated fat: fatty meats, butter, coconut oil. unsaturated: nuts, seeds, avocado, fatty fish, most veg oil maybe unsaturated fats are better for cholesterol but worse for glucose or triglycerides? trial on different keto diets: saturated vs unsaturated. unsaturated keto diet had lower cholesterol, triglycerides, glucose and better insulin sensitivity polyunsaturated fat ketogenic diet may be superior to saturated fat keto for chronic administration Long-term data on low carb? low carb diets been around for a while but no cohort studies on really low carb keto diet is optimizable. so is Mediterranean diet, if triglycerides or glucose aren't ideal, e.g. replacing some whole grains with unsaturated fat or protein. Nuts & seeds, legumes, fatty fish. some do better on low carb others low fat, others on neither the Mediterranean-Keto diet, a blend of both Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://academic.oup.com/ajcn/advance... https://www.mdpi.com/2072-6643/13/3/9... https://link.springer.com/article/10.... https://www.frontiersin.org/articles/... https://jamanetwork.com/journals/jama... https://academic.oup.com/jcem/article... 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 #GilCarvalho 0:00 New study: Keto vs Mediterranean 3:52 Diet and Glucose control 7:44 Blood lipids 9:07 Which diet "won"? 9:57 Low carb without high cholesterol 12:54 Optimizing the Mediterranean diet 14:51 The best diet for YOU Chapters Featured playlist 39 videos Lowering cholesterol with diet | LDL, HDL etc Nutrition Made Simple! 408 Comments rongmaw lin Add a comment... lozgod lozgod 1 month ago (edited) 1st - impressively non biased and evidence based recap. Love it. On Keto I had a ton of benefits for 3-4 years. Blood sugar was in the 70s. Cholesterol and triglycerides were great. HS CRP was 0.7. Then everything but the HS CRP started getting out of wack. LDL shot up. Blood sugar was 100-120 all day. Sucks because I loved it. Now I added complex carbs and everything normalized again. I think Keto was a great repair mechanism but now I’m focused on total nutrition. 42 Michael P Michael P 1 month ago I’m a type 1 diabetic and keto works a lot better for me. Less insulin use and less incidence of hypoglycemia/hyperglycemia. Brought my a1c down as well to 5.2. 7 The Doctored Chef The Doctored Chef 1 month ago As a Dr. I agree wholeheartedly with choosing the best foods without necessarily labeling them as part of a certain type of diet. Thank you for the inspiration to start my own nutrition based cooking show for certain medical conditions! 7 Nutrition Made Simple! M. S M. S 7 days ago (edited) Just found your videos, thank you for your objectivity. I’m from a family with many scientists and appreciate your approach. I lost 45 lbs after 8 months on KETO, but after a year and a half of high to moderate Ketosis have found myself returning to the Mediterranean diet form of lite Keto which, as you stated, allows for more variety. In my opinion, Keto was corrective for losing weight and some bad habits leading to borderline health issues I’d picked up during the COVID lockdown period. However, it’s not sustainable since I enjoy eating fruit and legumes. Therefore I agree with you 100% that we can intelligently create a diet that is healthy and works for us. My parents were both vegetarians and my dad died at 101 and mom at 94 (we think of a broken heart after losing her companion of 73 years). Vegetarianism is another topic though, will look through your videos to see if you’ve covered it. 3 J R J R 1 month ago I do a lot of research and listen to a lot of what I think are good Drs. However you seemed to be the least biased and provide thorough analysis of what your research. This is what we need because while I believe most of these evaluators are sincere and smart they display biases toward their preferences! So keep up the good work! I’m trying to do what’s best for me and healthiest, I really don’t care what the method is, just what works for me. About two years ago I lost 40 lbs on Keto and eventually all my numbers were “in range”! Now I only gained about 5 lbs back and would characterize my diet is modified Keto, not as restricted as when I lost the 40 lbs. I’m 76 and feel great, only some stiffness in my back. I know you think plant based diet is preferable and I agree, however I do eat meat several times a week, not lot at each meal. Do you have any strong feeling for someone my age and I do exercise, average 5 times a week. Thanks! 33 TWROC96 TWROC96 4 weeks ago Thanks Gil for this video. This video and your other on the Mediterranean diet make me feel more comfortable about this science backed diet. I am moving toward the Mediterranean diet because of all the healthy whole foods and variety besides the numerous reports of its health benefits including on this channel. Two YouTube channels that I recently discover for those interested in learning and cooking the Mediterranean are the Mediterranean Minute and Refika's Kitchen. 1 Nutrition Made Simple! Fat Loss & Flavor Fat Loss & Flavor 1 month ago It really does come down to sustainability, diversity and flexibility. Fantastic video and breakdown 🔥 8 Mike H Mike H 1 month ago Great video. Love the idea of tweaking to suit individual needs. Combination medi-keto seems to be a good solution, taking the best from both diets. 5 Bonni Jones Bonni Jones 1 month ago Thanks for this Dr. Gil. I just finished my first Prolon with great results. I think I’m going to try the Mediterranean diet sans Fish since I’m vegetarian. Keto is harder for me to stick to. I’ve also been doing 16:8 IF for three months. My A1C went from 7.9 to 6.9 in those three months. What really resonated with me was your comment able not owing allegiance to a particular diet. Really just cut out the garbage. 16 pjcd1961 pjcd1961 1 month ago (edited) I did keto for a few months losing all extra weight (9 kg) and I continued with a Mediterranean diet mantaining the losses. All symptomes of pre-diabetes vanished. My a1c was 4.9/92 (so, technically not pre-diabetic). Note. I had cramps on keto. Nuts helped a little. 3 Nutrition Made Simple! Concerned Concerned 1 month ago I have been a type 1 for 63 yrs. I followed the Bernstein way of eating, less than 30 carbs a day, for 11 yrs. I failed to worry about my rising LDL, since there was a very popular book which said that high cholesterol numbers didn’t matter. The book was later heavily criticized. After 4 years very low carb, I suddenly found that I needed 2 heart stents. By this time, I had had diabetes for 50 yrs with minimal complications. I remained on this diet for 7 more years. During the last 2 yrs, I suddenly started passing out from low blood pressure. I also developed migraines. I felt awful. I switched to the Mastering Diabetes diet 5 yrs ago. I stopped fainting and my migraines disappeared. I eat about 10% fat and use no oils. My A1c on both diets ranged from 4.7 to 5.2. I now eat almost 10 times the amount of healthy carbs. My insulin resistance really dropped on the Mastering Diabetes way of eating. On the very low carb diet, I took 17 to 22 units of insulin to eat 30 carbs. On the Mastering Diabetes diet I take 18 to 22 units of insulin and eat about 265 daily healthy carbs. I lost about 10 lbs on both diets, but I was never overweight. After 4 yrs on the Mastering Diabetes diet, I added a small portion of Alaskan salmon weekly for heart health. My lipid protein values are higher on the Mastering Diabetes diet. I do more exercise on the Mastering Diabetes diet. I really enjoy your videos. Thank you. 10 Ariel Malanga Ariel Malanga 1 month ago Another great video from Gil that deals with realistic approaches towards better health. 👏 18 Nutrition Made Simple! felipe roballo felipe roballo 1 month ago From my point of view, the information you have been giving in your videos is very useful to help me fit my diet according to my blood exams/family history and not fall for some strict diet carelessly 12 Nutrition Made Simple! dobromeg dobromeg 1 month ago Thank you so much, Dr. Gil! I was on low carb for over 2 years and dropped about 12 lb (I am a small woman with a total to lose about 20 lb), but I love beans, hard fruits, and whole grains too, so I am very happy that the combination of clean keto/keto Mediterranean diet could be an option for me, as I am pre-diabetic. Recently I try lower caloric intake ("Fast-800") to rid of pre-diabetes, Mediterranean style. It's too early to say, as this kind of dietary intervention is tough to sustain even for short 8 weeks (per Dr. Roy Taylor's publication). 5 Samantha B Samantha B 1 month ago In general eliminating processed foods and reducing saturated fat intake should leave you with healthy dietary options. If the goal is an overall healthier population, I'd be curious to see the environmental impacts of each choice of applied at scale. 25 Nutrition Made Simple! Lloyd Olayvar Lloyd Olayvar 1 month ago Thanks Gil. This is another excellent, science-based balanced post on diets that's helping clear the often confusing and conflicting reports. A diet should be tailored basedd on science to the individual's condition and needs. Keep it coming. 1 Kathleen Kulp Kathleen Kulp 1 month ago Thank you!!! Much helpful information. I was leaning toward a combo of Keto-Mediterranean diet after my own investigations... your video was very helpful in making the choices clearer. Probably the best "unspoken" advice is to drop the processed foods; then find the combination that works for you! Thank you for your thoughtful information 24 Nutrition Made Simple! bribradt bribradt 1 month ago I don't do keto or mediterrenean. Just stopping here to say this has become my favorite channel for nutrition science 3 Nutrition Made Simple! B-Smoove B-Smoove 1 month ago Everyone’s body is different and reacts differently to styles of eating so technically one isn’t better than the other. One just needs to discover which is better for them individually. 4 Engelbert Humperdinck Engelbert Humperdinck 1 month ago I just discovered you after you were on the Plant chompers guy's YouTube. I discovered him based on my interest in the "best/right" diet for diabetics since I do unfortunately have a "dog in this fight". I think what the "average" person really needs are easy to understand and follow dietary guidelines. I'm really sick of the constant debate about who's right and good and who's bad and wrong. Why can't the so-called experts agree on even the basic things by now? Eggs are the worst thing you can eat. Eggs are the best thing you can eat. Cholesterol causes heart disease. Cholesterol does NOT cause heart disease. People with high blood pressure should keep salt intake very low. Salt intake has a relatively small effect on the blood pressure for most people. A high fiber diet does great things for you. No it doesn't and it's problematic for many in fact. Whole grains are great for you. The human body has absolutely no need for any grains. The complete protein thing is a myth or not? A vegan diet is very healthy or completely unnatural and will lead to being malnourished eventually. Hopefully I gave you some material for a future video because I think this is why so many people just ignore everything coming from the "experts" entirely. Thee end. Good luck. As for me I was diagnosed with diabetes in 1998 and haven't spent a night in the hospital yet! 4 Nutrition Made Simple! Sean Sean 1 month ago Excellent analysis on this one, Gil. The findings of the study are more or less in line with my personal journey of reversing diabetes. Although for me, I have found that just adding more legumes and a bit more fruit lowered my ApoB but did not raise my TGs. Mine have gone down from 1800 at T2DM diagnosis 10 months ago down to 50 and have remained around there even after reintroducing some carbs. BTW, here’s a topic I’d be curious to see a video about from you: what can we add to our drinking water every day that would benefit our health? Often I wonder if I should just squeeze a lemon/sprinkle some ginger/psyllium husk/algae powder etc into my water bottle every time I fill it up? And would doing so be advantageous over not adding anything (in other words, supplemented water vs plain water, not vs sweetened beverages). Specifically curious about the added benefits on top of a solid diet, not instead of one. I think this would be an interesting and beneficial topic for the people. keep up the great work man 🤙🏼 gummiesrule88 gummiesrule88 1 month ago I did high fat keto , with no regard for saturated vs. unsaturated fat, and combined it with intermittent fasting/time-restricted eating for several months (18-22 hours without food), and the weight dropped quickly. Over time, I have switched to mostly mono and poly-unsaturated fats, as the science seemed quite clear that this was better for heart health. I don't fear eggs, bacon, beef, etc., but I eat a lot less of them than I did at first. I still restrict the times I eat, but usually more in a 12-18 hour period, and I still keep my carbs low (below 50g/day, on average), but not as low as I did at first. Overall I eat/drink more protein, and somewhat less fat, than at first. I have taken to consuming 1 tablespoon each of unshelled hemp seeds, ground flax seed, ground chia seed and blackberry extract daily, in a protein shake. I have kept my exercise level constant, at vigorous cardio every day, and weights 3-4 times/week. My weight has stabilized at a good place, and it feels like this current regime is going to work well for the long term. So I would say that stricter, "classic" keto got me started, and whatever I am now will keep me going. As to markers, one pretty dramatic change has been my BP, which was always in the normal range, but is now quite low--low 100's over low 60's. LDL crept up during the "classic" period, but has dropped over time as I have moderated saturated fat intake. I'm interested to see how much more I can get it to drop while still eating this way. "Mediterranean keto" is intriguing. 11 Rob Williams Rob Williams 1 month ago For me, both of those diets are way too low on protein. I did the Keto diet after trying the diets suggested by three different doctors, one of them being the Mediterranean. Keto did get my A1Cs into the mid-5s and the other's mid-7s. Eventually, with the high fat, Keto fat loss stalled. Someone suggested I read Dr. Ted Naimans book, which basically asks you to stop overeating energy and eat leaner. After six months, I was at 20% body fat. As I get leaner, I have noticed I can eat more foods a little higher in carbs and still have average fasted readings around 88, my lipids are all in the good range, and my last A1C was 4.7. Is this sustainable? It has to be I like my eyesight and feet and don't want to give them up for food. The bottom line, if you have diabetes, do whatever it takes to keep your BS in the normal range. 2 Debra Spence Debra Spence 1 month ago I would love to see the low saturated fat keto diet plan. 3 Nutrition Made Simple! yaron moshe Ezer yaron moshe Ezer 1 month ago Another great video thank you very much! I was on Keto for a very long time and just became a sad person ... I am more and more convinced that this is an unreasonable and mostly boring diet, but now it is also clear that it is also no healthier ... 2 Fredrik Wallinder Fredrik Wallinder 1 month ago Depends on how you define the Med diet, if you go to the Blue Zone you'll find that they eat a lot of meat and cheese. And homegrown veggies. Zero industrial food, only local ingredients. And they move all day to take care of their small farms. 3 Sebastian Catana Sebastian Catana 1 month ago Thank you Dr. Carvalho for another sensical, calm and logical explanation. Love dr. Gardner's work. I think you'd make an amazing team together... he's also not a fan of trendy nutrition fads and dietary extremes (like any true scientist in my opinion). Quick question: was there a break / buffer period after stage 1 of the crossover? 2 Christopher O'Neill-Fortier Christopher O'Neill-Fortier 1 month ago This was a great video ive been bodybuilding for like 23 years and have seen all the different diets come and go ive done every diet there is i did a keto diet with a lot of unsaturated fat and it was awesome and also mediteranean diet and it was also awesome i found most people had trouble with the beginning of a keto diet especially if they were eating a lot of processed carbs prior to starting it. Mediteranean was easier for people transition into for the most part. Like Dr said the diet that your gonna be able to stick to usually is the best one for you👌 1 Kara Hamil Kara Hamil 1 month ago This is a very timely video. I have been on a low carb Atkins style diet for the past two weeks and I am beginning to get pretty grossed out by all the meat and fat. I was trying to think of a way to still feel great which by the way doing Atkins Seems to have taken an awful lot of inflammation out of my body but I was trying to find a way to figure in more vegetables which I love and even an occasional low-carb wrap. I don’t eat red meat at all so basically I’ve been eating chicken and turkey with occasional fish the past two weeks. I’m going to try to amp up my vegetables keep my carbs to 60 grams and calories to 1300…. I’m 65 years old and I have 35 pounds to lose and I can’t exercise much so I got to reduce the amount going in because there’s not much being put out . Thank you so much for your videos I may not understand them totally but what I do understand is greatly appreciated. 3 Kris Justin Kris Justin 1 month ago Interesting to see Mediterranean vs a light keto diet. Would love to see the same study with a prescription strength keto under 20 gms of carbohydrates. Still, this study is more realistic as it is very difficult to sustain keto diets under 20gms. Enjoyed the video! 3 Nutrition Made Simple! geekbot5000 geekbot5000 1 month ago I've been waiting all weekend for this video to drop and I am amazed I actually heard you say that cutting out the "heart healthy" whole grains is ok to get your blood sugar under control. I also can't believe most of the other things you said. TRUTH the truth was spoken here today and this is the first time I agreed with EVERYTHING you said. I didn't know you had it in you. Wow!! I'm a fan. 3 brdfleetwood brdfleetwood 4 weeks ago Thank you… I’ve been on a clean Keto diet + IF for 5 months and lost 40 lbs and feel amazing. I only eat a little lean meat and mostly eat nuts, cheese, eggs, and tofu for protein. The rest of the diet is veggies, olive oil, berries. My plan this whole time was to modify it to be a little more like the Mediterranean diet once I reached my goal weight. The information you provided today has reinforced my original plan with actual test results. I only wished I started this lifestyle years ago. But like they say, it’s never to late. J J 1 month ago Interesting results which seem to bear out the message Robert Lustig has come up with - it's not necessarily the foods, it's the processing of them that causes the issue - plus the adoption of seed oils. It's noticeable that Type 2 / metabolic syndrome / obesity etc are all heavily correlated to the increase in processed food consumption. It's also highly relevant that ANY diet which is a whole food diet has very positive effects on health. Personally, keto works best for me - but it doesn't mean its the best for everyone. 1 Jeff Howard Jeff Howard 1 month ago Great video, as always! Two things to run by you: 1) I'd love to see you explore the issue of insulin sensitivity with low carb diets. I have a particular dislike for the "reversal of diabetes" requirements that do not take into account insulin sensitivity and ability to pass an OGTT...simply reducing your hba1c levels via a low carb diet without addressing the former concerns does not seem adequate, to me, to call it "reversal". With that in mind, I find the final study you shared to be extremely interesting, since it compared POLY vs SAT cohorts and found the POLY low-carb group had improved insulin sensitivity while there was no change (or a trend towards worsening) for the SAT group. As such, your recommendation for a low saturated fat low-carb diet approach makes total sense... 2) ...however...you also talked about how adherence to the [standard] low-carb diet was worse...and that seems to be an overall trend for low-carb diets, right? I feel pretty strongly that adherence to a low saturated fat low-carb diet would be significantly worse...in fact it seems like, perhaps, one of the hardest diets to follow. Of course we should evaluate what's best and let patients decide what they can handle, but as far as general public health recommendations, I think we need to recognize the issue of adherence with low-carb diets (specifically the "healthy" versions). I'd love to hear your thoughts and thanks again! 1 EljinRIP EljinRIP 1 month ago This is a great video with a continued clear and reasonable message. The underlying nutritional principles are more important than a rigid diet. Giving people freedom to make changes that suit them while still getting the benefits is what our society needs to get people healthier, not just beating them with a diet hammer. Great video Doctor. 2 azdhan9 azdhan9 1 month ago (edited) That was quite interesting. Many thanks for sharing. Based on what I have seen, aside from negative cumulative long terms effects of ihigh daily intake of saturated fat or increase in LDL, when calories, protein and fibre intake are equated for, blood markers generally take a positive turn. Having tried Keto and Intermittent fasting, I cannot say anything bad about those approaches. In fact, after I was on keto and intermittent fasting and went for a blood test, my blood markers with my blood test results compared over several years were the very best. However, it was at time where I lost a lot of weight and fat. So that begs the question, what made the biggest difference? Carb restriction or weight and fatl loss spurred by the calorie restriction or both. The issue is that I think many people who do keto pr fast don’t bother tracking their food/calorie intake and they attribute weight/fat loss to keto and fasting when it may have had a lot more to with calorie restriction and they may have achieved the same result from restricting calories only minus keto/fasting. 2 Cindy Huebert Cindy Huebert 1 month ago Thank you, this is very helpful; especially the concept of making the diet serve you rather than being a slave to the diet. 2 Nutrition Made Simple! Bere Lopez Bere Lopez 1 month ago Loved the conclussions! no need to compromise with a diet but use them to our needs we can change our diet according to our needs :) taijitasha taijitasha 1 month ago Thank you for such valuable insights. Having been a follower of #1 - low fat diet, yes lost weight but unsustainable and #2 - low carb diet, lost weight and unsustainable as well, I decided to take matters into my own hands. Thanks again for the reality check, and validation of my suspicions that have come from a long time self experiment. Watching your videos I have started a new, self generated diet, and taking notes everyday through the process. Now, to get the ‘noise’ from both camps out of my head! 2 Vikki Chell Vikki Chell 1 month ago I’d love to see a Mediterranean diet vs eco-atkins study! Gil, what are your macros? 1 Emer Emer 1 month ago V interesting and I find your review / evaluation balanced & so helpful. Thanks a mil, Gil ! 🌟 1 Samma Vitae Samma Vitae 1 month ago I think this is an excellent message . There is a tendency to make one particular diet THE WAY . Where this comes from is hard to say from some I guess they want one unambiguous answer or they are emotionally invested and want to be the person with the absolute right answer. But a smart person will or should question their beliefs and always in the back of their mind say "you know I could be wrong on this or maybe I will find new knowledge that shifts this belief. " Any way it's great news that it's possible to customize and individualize your diet with a blend of keto and Mediterranean. 2 GreenSmoothieParty GreenSmoothieParty 1 month ago In 2019, I designed this menu for my elderly diabetic mother -> search for GSP mother's menu I wrote it down for her to show her doctor what was responsible for her remarkable recovery despite her not losing that much weight. After one year, her doctor instructed her to stop insulin after she had been on it for a dozen years. She continues to taper off her last blood pressure meds as her vascular system slowly renovates itself. 2 Boj stojsa Boj stojsa 1 month ago Watching the video (which is great) and especially the part on higher PUFA keto diets I wondered whether people who do better on lower fat diets can have "the best of both worlds" as well by continuing to eat more carbohydrates and still reducing triglycerides? If yes, what would be good advise here? Nautikelz Nautikelz 1 month ago Another amazing video. Deeply appreciate what you do. I was able to drop by LDL from 295-245 in less than month eating highly nutritious/high fiber. Increasing my intensity in exercise hopefully raise my HDL. Thanks 🙏 again 3 Andrea C Andrea C 1 month ago (edited) That mediterranean diet is already pretty low carb-high fat! As you correctly said, we don't know if the keto masked diabetes, it is well known that consuming carbohydrates improves insulin sensitivity. I wouldn't cut them so low that my body loses his ability to handle them. The higher triglycerides on the Mediterranean diet may be due to the fruit and vegetables intake, fructose is converted in triglycerides when it is too much if I'm not wrong. 3 Dany Talks Music Dany Talks Music 1 month ago This is your best video ever. Felt very well explained, unbiased, and nuanced. El. Mejor El. Mejor 1 month ago If I could give all my lifetime upvotes to one video it would be this one. The most impressive pearl of knowledge I've ever seen. 1 Jarred Davidson Jarred Davidson 1 month ago Balanced and rational as always. Common obvious truths are often not so common and not so obvious. Great vid! Antoinette Blair Antoinette Blair 1 month ago Excellent video Gil!! You explained it so well!! I totally agree with you!! Thank you!! 1 SumpNuther SumpNuther 1 month ago What a refreshing voice of reason in the internet diet wilderness, thanks doc! 3 michael vanderlaan michael vanderlaan 1 month ago I tried keto late last year and dropped 16kg in 3 months, which I thought was great. It also eliminated my gut issues, which come from excessive wheat products, so keto isn't necessary in that regard. But, it came at a cost to me where i lost strength and muscle mass and I felt a constant brain fog, i also completely lost control of my diet around Christmas and pigged out for the last 5 months. Im now regaining control and trying to develop a more gradual and sustainable method of getting lean using jeff nippards recomposition manual. 3 Teena4RL Teena4RL 1 month ago Very good video. Thank you. Will you do a video on DNA-based diet plans? There are arguments for and against them, and admittedly the science is young. However, prescribing medication based on genetic data is already being done in many places, and the Center for Functional Medicine at the Cleveland Clinic, for example, is utilizing DNA testing to make dietary recommendations. I purchased a DNA-based diet through a company called Gene Food. Out of 20-something diet types, they determined I was most like the Forager type. They provided an extensive report broken down by fats, proteins and carbohydrates and a good deal of additional information as well. What I really enjoyed about the report, though, were the scientific explanations provided. They were easy to understand, interesting and I learned a good deal not just about myself but about the subject in general. The determinations made from the genetic data, i.e., several SNPs noted for Type II diabetes, obesity, celiac disease, lactose intolerance, were very much in line with family and personal history. What are your thoughts? Laura's Kitchen Laura's Kitchen 1 month ago (edited) I'm a type 2 diabetic had done keto for quite a long time I was absolutely bored and hate the food on keto. I took a leap of faith and switched 3 months ago to the Mediterranean diet. The food is amazing I just got my blood work back it has improved leaps and bounds and in 3 months I've lost 31 pounds. I'm not going back to keto. This works perfectly for me! Choose what it feels best for you. I've been doing a lot of Mediterranean dishes on my channel 11 Nutrition Made Simple! Alexandre Juve Alexandre Juve 1 month ago I’ve got to say that is your best video until now, and thanks to insist that a low carb with health fats or even vegan low carb is posible. All around when is thought of low carb is with a lot of meat, butter… but it not has to be like this. I don’t do low carb but what I do is mediterranean diet with less carbs, and I feel realy well. 7 Nutrition Made Simple! jayalanlife jayalanlife 1 month ago Thanks Gil, What I see through my filtered Google glasses is that if you take animal and wholegrain out of your diet, it's open slather on what you can eat as long as you stay below your calorie threshold. Winter K Winter K 1 month ago Love your channel. I would really like some videos focusing more on reducing risks of death overall Life expectancy science please. 3 Sue Higgins Sue Higgins 1 month ago (edited) Good video. Rational and sensible. This seems to be fitting with the kind of low carb diet I am doing. I eat lots of nuts, avocados olive oil and oily fish. I also eat yoghurt, hummous, and cheese meat and grass fed butter. I try to keep a balance and avoid lop sided eating. And more veg and less processed food is not controversial for anyone I think! One word re unsaturated oils, ie sunflower, etc. It seems widely held that these oils are too processed and refined and contain GMO crops making them not so good. True virgin olive oil seems to be the recommended oil. From things I have read and heard. The debate re coconut oil and butter is confusing with both sides swearing different opinions. North Texas Hiker North Texas Hiker 1 month ago