0:07

here's what my or anyone

0:09

else's opinion is, always

0:12

you care about is , the science

0:15

says what does the best available

0:17

of evidence published? in the peer-reviewed medical literature

0:20

have to say right now, welcome

0:22

to the nutrition facts were on

0:25

your host dr michael greger,

0:27

there

0:28

has been a history of enthusiasm

0:30

for protein and nutrition

0:33

world protein

0:36

recommendations more than twice with you

0:38

no

0:40

one a public health case for

0:42

modernizing the definition

0:47

and twenty ninety doctor david

0:49

cats and colleagues including one of my favorite

0:51

researchers david jenkins publisher public

0:53

health case for modernizing the definition

0:56

of protein quality of the prevailing

0:58

definition seems to have more to do with

1:00

bio chemistry than the net a sex

1:02

on human health the , the concept

1:05

of protein is good and the more the better

1:07

coupled with a protein called a definition that favors

1:09

animal protein protein the

1:11

impression that eating more meat eggs and

1:13

dairy is desirable prefer will

1:15

split this is directly opposed

1:17

to nutrition guidelines that are said trying to push

1:19

more push are the protein

1:22

malnutrition still prevalent in many areas

1:24

of the world is exceedingly rare

1:26

and the industrialized world where the most

1:28

formidable public health threat is not something like

1:30

kwashiorkor and protein calorie malnutrition

1:33

but from chronic diseases

1:35

in 2016, a landmark

1:37

study published at a harvard involving more than

1:41

people replacing animal

1:43

protein with plant was

1:45

associated with lower risk of dying prematurely

1:48

the worst seem to

1:50

be processed meat, like bacon as well

1:52

as egg protein the egg butt

1:54

slapping and even just cent

1:57

protein for any of the animal protein meat

1:59

on process

1:59

me chicken fish eggs or dairy

2:02

associate with a significantly lower risk

2:04

of arguably the most important

2:06

and point of all yeah,

2:08

but do we know the protein? the

2:11

researchers adjusted for factors such as saturated

2:13

fat intake, which suggested it wasn't just,

2:15

the animal fat, okay?

2:17

but i'm your body even know the difference between protein

2:20

and protein from an animal isn't

2:22

protein protein? no, unlike

2:24

animal protein, plant proteins, gym low

2:27

branched chain, amino acids for example, and

2:29

decrease consumption of of branched chain, amino acids,

2:31

improve metabolic health, could

2:35

be the a cancer promoting growth

2:38

that is boosted by so-called high quality

2:40

animal protein intake though, we suspect,

2:42

the igf-1 connection is and effect

2:44

since people are born, they have

2:46

higher igf-1 levels, regardless of

2:48

what they appear, december, high rates of killers

2:51

like type two diabetes and heart

2:53

disease the

2:55

harvard researchers didn't control for such

2:57

as toxic pollutants like that oxens and pcbs

3:00

since they tend to accumulate up the food

3:02

chain in cattle, pigs chickens and

3:04

fish in there for end up on a plate

3:07

supply based protein also stance

3:09

is important step to lower the body burden

3:11

of harmful pollutants if

3:14

you don't think one hundred thousand people are

3:16

enough how about four hundred thousand people

3:18

the nih a thousand people p study is

3:20

the largest diet cohort study

3:22

in history and again simply

3:25

swapping three percent of calories from various

3:27

animal protein sources with plant protein

3:29

was associated with ten percent decrease

3:31

overall mortality and you get even

3:33

twice that benefit if you get rid of eggs

3:36

to i'm that's

3:38

not a surprise since egg consumption

3:40

is associate with a higher risk of

3:43

developing cardiovascular disease how

3:46

it all the studies together on dietary

3:48

protein intake and mortality and people

3:50

who eat more protein tend to live shorter

3:53

lives but this is mainly driven

3:55

by the harmful association of animal

3:57

protein plant protein intake is in

3:59

grossly associate with mortality meaning those

4:02

we more plant protein tend to live longer

4:04

lot more , protein

4:06

maiming more mortality where's more plant

4:09

proteins correlate with less mortality so

4:11

the best of both worlds would be to increase

4:14

seems like a plant protein in place

4:16

of animal protein in other words as

4:18

another twenty twenty med analysis concluded

4:21

person should be encouraged to increase their plant

4:24

protein intake to potentially decrease the

4:26

risk of death

4:28

do vegetarians and vegans

4:31

get enough protein ah let's

4:33

find out

4:35

the largest study in history of

4:37

those eating plant based diets recently

4:40

compare the nutrient profiles of

4:42

about thirty thousand non vegetarians

4:44

to twenty thousand vegetarians about

4:46

five thousand v against flex utterance

4:48

and know we'd except fish eaters

4:51

a long as the finally put to rest the perennial

4:53

question do vegetarians get enough

4:56

protein the average requirements

4:59

is forty two grams

5:01

of protein a day non vegetarians

5:03

get way more than they need and

5:06

so does everyone

5:08

else on average vegetarians

5:10

and vegans get seventy percent more protein

5:13

than they need everyday surprising

5:16

, are so much fuss about protein in

5:18

this country when less than three percent

5:21

of adults don't make the caught caught

5:24

folks on extreme calorie restricted

5:26

diet who just aren't eating enough food

5:28

period but ninety seven

5:30

percent of americans get enough

5:32

protein there isn't nutrients

5:35

though for which ninety seven

5:37

percent of americans are deficient

5:40

now that's a problem nutrient

5:42

that's something we really have to work on

5:44

less than three percent of americans

5:46

get even the recommended minimum

5:49

adequate intake old fiber

5:53

so the question isn't where do you get

5:55

your protein but where'd you get your fiber

5:58

we only get about team grams

6:00

a day the minimum daily requirement

6:03

is thirty one point five so we get less than

6:05

half the minimum to

6:07

, down by age and gender after

6:09

studying the dice of four thousand seven hundred and

6:11

sixty one americans the percentage

6:13

of men between ages fourteen

6:16

and fifty getting the minimum adequate intake

6:19

zero this deficit

6:22

is stunning in that dietary

6:24

fiber has burnt protectively associate

6:26

with the risk of diabetes or metabolic

6:28

syndrome cardiovascular disease obesity and various

6:30

cancers as well side

6:32

cluster of blood pressure and blood sugars therefore

6:35

it is not surprising the fiber is now

6:38

listens as a nutrient of concern

6:40

in the dietary guidelines protein

6:42

is not one problem is that

6:44

most people have no idea

6:46

what's in their food more than

6:48

half of americans think state

6:51

is state significant cybersource hi

6:54

definition fiber

6:56

is only found in plants

6:59

know fiber and meat dairy

7:02

or eggs and little or no fiber

7:04

in junk food therein

7:07

lies the problem americans

7:10

should be eating more beans vegetables fruits

7:12

whole grains how we doing on that well

7:14

ninety six percent of americans

7:17

don't eat a recommended minimum daily

7:20

intake of beans ninety

7:22

, percent only the measly minimum

7:25

for greens ninety nine percent

7:27

don't get enough whole grains look at these numbers

7:29

nearly the entire us population

7:32

fails to eat enough whole

7:34

plant foods and it's

7:36

not getting any

7:38

better the lack of progress

7:41

that's disappointing even

7:45

some are vegetarians though make

7:47

the minimum for fiber those

7:49

even completely plant based diets triple

7:52

the average american into now

7:55

when closing the fiber gap

7:57

do you want to do it gradually no

7:59

more than above image two grams of fiber

8:01

day each week until you

8:03

can work your way up but

8:05

it's worth it's my

8:07

derived guys tend to contribute significantly

8:10

less fat surgery fat cholesterol food borne

8:12

pathogens while st i'm offering

8:14

more fiber full a vitamin c final

8:16

chemicals all essential factors

8:18

for disease prevention and optimal

8:20

health and wellbeing and

8:22

a more plant foods the

8:25

better whole plant foods better if you

8:27

compare the nutritional claudia a

8:30

median vs vegetarian semi

8:32

vegetarian pascoe beds turn and on never

8:34

dies traditional

8:36

healthy diet indexing systems

8:39

like compliance of dietary guidelines consistently

8:41

indicate the most plant based

8:43

diet as the most

8:46

healthy one for

8:49

me today we examined the miss that

8:51

plant proteins are incomplete

8:55

all nutrients come from the sun

8:57

or the soy vitamin d

8:59

the sunshine vitamin is created when

9:01

skin is exposed to sunlight everything else

9:04

comes from the ground minerals

9:06

originally from the earth and vitamins from

9:08

the plants and microorganisms that grow from

9:10

it the calcium and a cow's

9:13

milk and or two hundred pounds skeleton

9:15

a came from all the plants she ate which

9:18

drew it up from the soil we

9:20

can cut out the middle move though

9:22

and get calcium from the plants directly

9:25

where do you get your protein protein

9:28

contains essential amino acids meaning

9:30

our bodies can't make them so are essential

9:33

to get from our diet but other

9:35

animals don't make them either the

9:37

all essential amino acids originate from

9:40

plants and microbes and

9:42

all plant proteins have all essential

9:44

amino acids the only truly incomplete

9:47

protein food supply is

9:49

gelatin which is missing the amino

9:52

acid trip defense so the only

9:54

protein source protein couldn't live on

9:56

his

9:57

yeah

9:59

previously those eating plant based

10:02

diet the average about twice

10:04

the average requirement for protein

10:07

those who don't know where to get protein

10:09

and protein and based diet don't know been

10:12

get it

10:13

that's prompting quantity that

10:16

what about protein quality as

10:18

a concept of plant protein was inferior

10:20

to animal protein rose from studies performed

10:23

on rodents more than

10:25

a century ago scientists

10:27

found that instant rats don't

10:29

grow as well on plants but

10:32

infant rach don't grow as well on

10:34

human breast milk either of soon

10:37

as i mean we shouldn't breast feed our babies

10:39

ridiculous there are rats rat

10:42

milk has ten times

10:44

more protein then human

10:47

milk because rats grow

10:49

back ten times faster than

10:52

human and student

10:54

some plant proteins are relatively low in

10:56

certain essential amino acids so

10:59

about forty years ago the myth

11:01

of protein combining came

11:03

into vogue literally

11:06

the february seventy five issue of vogue

11:08

magazine the concept was

11:10

that we needed to eat complimentary proteins

11:13

together for example rice and beans

11:15

to make up for their relatives shortfalls

11:18

this , was refuted

11:20

decades ago the myth that

11:23

plant proteins are incomplete the plant proteins aren't

11:25

as good as one has to combine proteins

11:27

and meals these have all been dismissed

11:30

by the nutrition community as myths

11:32

decades ago ago

11:34

many and medicine evidently didn't get

11:36

the memo doctor john

11:38

mcdougall cold out the american heart association

11:41

for two thousand association for publication that question

11:43

that completeness of plant protein thankfully

11:46

though they changed and

11:48

acknowledged now that plan proteins can

11:51

provide all the essential amino acids no

11:53

need to combine complimentary proteins

11:56

turns out our body is not stupid

11:59

it maintain pools of free amino

12:01

acids i can be used to do all the complimenting

12:04

for us not to mention the massive

12:06

protein recycling program our

12:08

body has some ninety grams

12:11

of protein is dumped him as him just attract

12:13

every day from our own body to

12:15

get broken back down and reassembled

12:18

sore body can mix and match amino acids

12:20

to whatever proportions we need whatever

12:23

we'd making it practically

12:25

impossible to even design and died

12:27

of whole plant foods that sufficient

12:29

in calories but deficient in protein

12:32

the my base consumers

12:34

do not need to be at

12:36

all concerned about

12:38

amino acid imbalances from the plant proteins

12:40

that make up our usual die

12:44

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