Making Sense of Nutrition: A Guide to Plant-Based vs Paleo Diets
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1. The document discusses the confusion surrounding nutrition science and different diets such as plant-based, Paleo, and whole foods. 2. It notes that while diets disagree on some points, they generally agree that whole, minimally processed plant foods are healthy and red meat and refined foods should be limited. 3. The document also explores reasons nutrition science is confusing, including biased experts, reductionism, and inconsistent dietary guidelines over time.
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Making Sense of Nutrition: A Guide to Plant-Based vs Paleo Diets
- 1. FOOD IS CONFUSING Alive in Berlin 2015 Chris Castiglione
- 3. GOT MILK?
- 4. GOT MILK?
- 8. WHY ARE YOU VEGETARIAN?
- 9. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
- 10. There’s a lot that they agree on 20% 80% 80%
- 11. 1. NUTRITION SCIENCE 2. PLANT VS. MEAT 3. WHAT WE ALL AGREE ON
- 12. MAKING SENSE OF NUTRITION SCIENCE
- 13. VITAMIN C
- 14. 2. PEPPERS: 183.5MG 1. GUAVA: 228.3MG 3. KALE: 120MG 7. ORANGES - 53.2MG per 100 grams (about the size of 1 orange)
- 15. HOW I FEEL ABOUT NUTRITION
- 16. 1. Bad politics 2. Biased experts 3. Reductionism WHY IS NUTRITION SO CONFUSING?
- 17. 1. BAD POLITICS
- 18. THE BASIC FOUR 1956 - 1992
- 21. MYPYRAMID 2005
- 22. MYPLATE 2007
- 23. 2. BIAS EXPERTS
- 24. TRUST
- 25. HARVARD MEDICAL DEGREE - COURSE REQUIREMENTS
- 26. NO NUTRITION CLASSES ARE REQUIRED TO GET A HARVARD MEDICAL DEGREE
- 27. STATUS OF NUTRITION EDUCATION IN MEDICAL SCHOOLS (2004)
- 29. Anyone who is certain they are right about everything, is most certainly wrong
- 30. 3. REDUCTIONISM
- 31. If you are a REDUCTIONIST you believe that everything in the world can be understood if you understand all its component parts.
- 33. Reductionism: The mistake of characterizing foods by the health effects of certain nutrients
- 34. Lycopene In 1995, a report came out that people who ate more whole tomatoes had lower risk for prostate
- 35. Lycopene Marketers rose to the challenge. “It’s lycopene time!”
- 37. Lycopene 1,361 studies later, and there are still no significant findings on isolating lycopene. There are hundreds of thousands of chemicals in tomatoes!
- 39. PLANT VS. MEAT NUTRITION CRASH COURSE
- 44. PLANT-BASED Water Plants Fruit Grains Legumes Excluded Dairy Industrial vegetable oils Refined grains Refined sugar
- 45. 1. THE CHINA STUDY EXPERIMENT
- 47. The counties with the highest rates of some cancers were more than 100 times greater than counties with the lowest rates of cancers.
- 48. THE BODY HAS A OPTIMUM % OF PROTEIN IT NEEDS
- 49. 3 ounces of meat (21 grams) What 10% Animal Protein Looks Like: Roughly 46 grams for women, 56 for men 1 Yogurt (11 grams) 2 Glasses of Milk (5oz each)
- 50. The body has a sweet spot for how much protein it needs
- 51. 10% 12% 15% The body has a sweet spot for how much protein it needs
- 52. 2. DR. ESSELSTYN 3. DR. ORNISH
- 53. Dr. Esselstyn (Yale) • 18 patients near-death • He put them on a plant-based diet for 5 years • They had had 49 coronary events prior to a whole-foods plant based diet • 0 events after going on the diet Dr. Ornish (Harvard) • “Lifestyle Heart Trial” • He took 28 heart disease patients and put them on a low-fat, plant-based diet • 82% of the patients in the experiment group had a regression in their heart disease within the year. The control group had a 165% rise in the frequency of chest pain
- 54. Coronary artery before and after consuming a plant-base diet
- 55. PALEO
- 58. PALEO Animals Eggs Vegetables Fruit Nuts and seeds Excluded Too much Dairy Industrial vegetable oils Refined grains Refined sugar
- 59. PALEO: EAT HOW HUMANS ATE OVER 10,000 YEARS AGO
- 60. “It’s tricky to rely on food science because the information is always changing, updating, and being debated. Instead, we need a universal paradigm to guide us. “ - Loren Cordain
- 63. PALEO (CORDAIN) PLANT (CAMPBELL) VS
- 64. PALEO Looks to evolution for understanding PLANT Looks to science for understanding
- 65. PALEO Cordain believes a “high protein diet” of 20-40% protein should be the norm. He cites research showing that a lean animal protein diet reduces the risk of cardiovascular disease, hypertension, and obesity. PLANT Campbell believes we should maintain 10% protein from calories, “mostly all from whole food plants”. He cites research showing that a whole food plant based diet reduces risk of cardiovascular disease, cancer, obesity, and diabetes.
- 66. PALEO More protein from animals PLANT Less protein from animals
- 67. PALEO Cow’s milk is bad for you PLANT Cow’s milk is bad for you
- 68. PALEO Nutrition science is confusing “The study of human nutrition remains an immature science.” PLANT Nutrition science is confusing “Although we think we’re well informed on nutrition, we’re not. We tend to follow one faddish diet after another.”
- 70. DENISE MINGER
- 71. WHAT WE ALL AGREE ON
- 72. There’s a lot that they agree on 20% 80% 80%
- 73. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
- 74. Forks over knives: vegetables are good of you, meat causes heart disease and cancer Fed up: sugar causes obesity and diabetes The Paleo Manifesto: we should eat meat, plants, and avoid sugar because our ancestors did The Big Fat Surprise: natural saturated fats in butter and meat are more healthy than vegetable oil and “diet” foods
- 75. Paleo Plant-based Red Meat Animal fats Whole grains, Legumes, Potatoes Excluded Too much Dairy Industrial vegetable oils refined grains refined sugar Whole foods Plants Fruits
- 77. VEGETARIANS LIVE 8 YEARS LONGER
- 79. There is “something” about the vegetarian lifestyle that causes you to live longer. What is it?
- 80. You don’t need to be a vegetarian, but you can act like a vegetarian
- 81. WHOLE
- 82. WORKSHOP
- 83. EXERCISE #1 - YOUR FOOD PYRAMID
- 84. Write down everything you ate today. 1. How did it make you feel afterwards? 2. Why did you eat it?
- 85. EXERCISE #2 - RISK
- 86. “The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom” - Isaac Asimov
- 87. What if we found out that milk does cause cancer. 80% you will get cancer before you are 60. (hypothetically). Would you stop drinking it?
- 88. RESOURCES
- 89. Fast Food Nation Omnivore’s Dilemma In Defense of Food The China Study Whole Death by Food Pyramid Forks Over Knives Fed Up Food Inc. Cowspiracy Fat Sick and Nearly Dead King Corn Vegucated A JOURNEY OF LEARNING Food Rules Eating Animals Grain Brain The Fat Surprise Skinny Bitch The Ethics of What We Eat Paleo Manifesto
- 90. Forks over knives Plant-based Fed up Sugar Food Inc Industrialized farming 4 DOCUMENTARIES Cowspiracy Environmental effects of factory farming
- 92. Chris Castiglione Find me: Twitter @castig chris [at] onemonth.com www.castig.org