40 Year Vegan Dies of a Heart Attack! Why? The Omega-3 and B12 Myth with Dr. Michael Greger

40 Year Vegan Dies of a Heart Attack! Why? The Omega-3 and B12 Myth with Dr. Michael Greger



January of last year Dave Thomas founder
and spokesperson of Wendy’s hamburger
fast food chain died he was 69 years old
you know the average life expectancy in
the United States is 77
Wendy spokespersons however denied any
relationship between the bacon double
cheeseburgers another fast food fare he
hawked on television and his earlier
near-fatal heart attack or his earlier
quadruple bypass operation every minute
and American clutches at their chest in
terror and keels over dead from a heart
attack strikes down half a million
Americans every year heart disease has
been the number one cause of death for
men and women in this country every
single year for the last seven decades
the number one cause of death in these
United States and soon thanks to the
export of our diet around the world
sought to be the number one cause of
death in the world soon now contrast
Dave Thomas with Jaden Shaw founder and
spokesperson of the American vegan
society just a tireless advocate for the
animals a true inspiration but I never
got to meet him because he died too
apparently of a heart attack he was 66
years old
what died of a heart attack how never
ate a burger in his life raised
vegetarian vegan for 40 years made me
stop gave me pause when got my
cholesterol checked and wanted to head
over to the medical library to see if
there’s anything new in the medical
literature that could help me explain
Jay’s death I mean last time I checked
we were doing pretty good I mean was
James death just a fluke so this talk is
a product of that review
I started by looking at mortality rates
comparing the death rates of meat-eaters
to vegetarians to vegans vegans are
vegetarians and strive to exclude all
animal products from their diet
including eggs and dairy most poor
animal suffering concerns well if you
look back at the vegetarian literature
you’ll see all sorts of kind of
circumstantial evidence based on kind of
indirect guesses as to how we as
vegetarians were doing so you could
point to research that said that for
example those that ate lots of fruits
and vegetables live longer and hay weed
lots of fruits and vegetables it was not
actually the same thing that’s falling
real-live vegetarians and vegans I mean
what we’d like someone to do just take a
few thousand of us follow us out for a
few years and kind of see how we do now
one could make guesses as to what one
might find if someone did something like
that take say our cholesterol levels for
example we’ve known for over 50 years
that vegetarians have much lower
cholesterol levels than meat-eaters
based on those levels vegetarians should
have maybe half the heart disease
mortality that meat eaters doing vegans
should have practically not but is that
true again we really didn’t know but I
mean sounds good to me I mean after all
cholesterol the single biggest risk
factor for heart disease and hey we’ve
got the lowest cholesterol and take a
rocket scientist to kind of figure it
all out unless of course there was some
kind of adverse effect of vegetarianism
somehow counterbalancing are low risk
but otherwise we should be just cruising
well let’s think of some of the other
risk factors for heart disease
cholesterol we’ve got less cholesterol
obesity we’ve got less obesity diabetes
we’ve got less diabetes hypertension
we’ve got less hypertension we eat more
soy more fiber more antioxidants less
animal protein than hey don’t we have
lower stroke rates and cancer rates do
we should just be kid
can touch in the whole mortality
department so anyway I got this email
from farm the farm animal reform
movement an animal rights group in
Marcin DC and they were compiling their
annual table of American deaths for
which the consumption of animal products
represent a substantial contributing
factor and so they asked my medical
opinion as to exactly which diseases
those were so I said aha finally a
chance to go to the to the medical
library and see if indeed there’s
anything new that could help explain
Jays death to answer that nagging
question about jadenshell that continued
to haunt me now whenever I take on a new
research project the first thing I do is
look at the latest research which is
what I’d like to share with everyone
today so I went to Harvard’s medical
library and probably the best in the
world half expecting more estimates more
guesses as how we as vegetarians were
doing little did I know we had real data
in our actual studies that took
thousands of vegetarians involved them
out for a year so finally real data the
latest data on vegetarian mortality
rates haha I was like rouille maybe
we’re doing even better than our
estimates are alright well this is what
I’ve been waiting for a study of 8,000
vegetarians followed for 18 years I
didn’t wait to go back to my seat didn’t
wait to go home I just stood there in
the newly received journal section I was
just published last year 2002 and read
it I stood there and my jaw dropped
stunned into silence shocked at what I
saw they reported no difference between
the mortality rates of meat-eaters
compared to the mortality rates of
vegetarians no difference please that
doesn’t make any sense well what are the
top three killers in the u.s. heart
disease cancer stroke how could we be
dying at the same rate as meat-eater
doesn’t make any sense
well there are three findings I’d like
to investigate with everyone today
and that’s finding number one why do
meat-eaters seem to live just as long as
vegetarians and not only did vegetarians
not seem to live longer they have
basically the same cancer death rates to
the same number of colon cancer deaths
the same fatal stroke rate and this is
what I’ve been worried about the same
rates of fatal heart disease they found
no difference in the risk of dying from
a heart attack between those that ate
meat and those that didn’t eat me I
think doesn’t that go against everything
we know though right what about our
cholesterol what’s counteracting all of
our natural potential as vegetarians
right now we don’t have more heart
disease than meteors but certainly more
than we should so I went down the list
of mortality rates for all the other
diseases say mortality rates of stroke
hearts the same same same same
difference same different Same Same Same
Same Same Same Same okay well at least
out of the list of the top dozen or so
things people die from there were at
least two classes of diseases for which
the mortality rates were significantly
different between vegetarians and meat
eaters
um fortunately they were not in our
favor some of the data suggested that
vegetarians seem to have a 50% greater
risk of dying from breast cancer for
example but that was explained away by
the fact that vegetarians tend to have
less children which is a well-known risk
factor for breast cancer so
vegetarianism probably has nothing to do
with breast cancer mortality I just want
to make that clear but the second
finding is less easy to explain away
they found that vegetarians had over
twice the risk of dying from
degenerative brain diseases like
Alzheimer’s
to see what first of all the fact that
the only two differences were more
vegetarian deaths that’s upsetting in
itself but what’s this about
vegetarians having twice the risk of
dying from mental and neurological
disease I mean when I first saw this I
mean these have just got to be some kind
of weird random flukes right cuz it
doesn’t make any sense
well this is the latest published
results but you know it actually takes
like a year to go to publication so
these this data is like years old by now
you know every five years all the
experts I’m vegetarian nutrition get
together and hold an International
Congress on vegetarian nutrition and the
last one was hey just last year April
2002 hey hey so is there anything new
under the vegetarian Sun yes indeed
preliminary results from a study
released twice the size 17,000
vegetarians
this so-called epic study out of Europe
started in 1993 so we had been waiting
almost 10 years for results to start
trickling out well last year they
trickle ready for the results once again
vegetarians had the same mortality rates
as mean eaters confirming the other
study right okay but what about this
what about the brain disease thing I
mean that has just got to be some kind
of weird fluke sadly no there was only
one significant difference this time
between the mortality rates of
vegetarians and meat eaters and that was
that vegetarians had a 50% greater risk
of dying from brain disorders now right
now all the smug vegans in the room are
thinking I know what’s going on isn’t
milk just liquid meat all that saturated
fat and cholesterol and indeed dairy is
the number one source of saturated fat
in the American diet you know aren’t
eggs like little cholesterol bugs don’t
doing so hot dragging down the average
write separate out the vegans and then
you see a little longevity baby you know
well unfortunately neither of these two
studies separated out the vegans all
right so where can we turn well this is
the latest research both published and
unpublished what about the best well you
know the best research we have today
it’s probably this study published in
American Journal of Clinical Nutrition
called mortality and vegetarians and
non-vegetarians what these twelve
researchers did was took all the biggest
and best studies to date and kind of
pooled all the data together so they
took a decade of mortality data from
28,000 vegetarians from Germany the UK
and California and found no survival
advantage for vegetarian what about
vegans though and we don’t need all that
cheesy crap we have even a lot lower
cholesterol levels right
vegans didn’t live any longer either say
mortality rates as Maine eaters Wow
there must be something really working
against vegans if we can die those kind
of heart disease rates with such low
cholesterol levels now this isn’t the
end-all be-all though it had 28,000
vegetarians only had a few hundred
meetings this new epic study out of
Europe has thousands of vegans will
become the best soon become the best
study on vegans in human history
unfortunately having seen the some of
the preliminary data and spoken to the
principal investigators over there
there’s no reason to suspect that the
results will come out any different than
what we see right here and in fact just
last month the results from the famous
German Heidelberg study were released
2,000 people fall for 21 years and the
vegetarians live longer than the vegans
and those who ate meat on occasion
outlasted them all all right before I go
about exploring these findings I would
just like to throw up a third five
like to investigate today and row up is
right
osteoporosis has reached epidemic levels
in this country 10 million Americans
particularly women suffer from this
disease now if you compare the bone
mineral density of vegetarians to me
this is about the same now in some
studies the bone mineral density of
vegans has not been as good but you know
that’s just bone mineral density is only
one indicator of bone health you also
want to know as if someone’s actually
more likely to break something so hip
fracture rate has been considered kind
of like the gold standard in terms of an
indicator for bone health but since
there’s never been any Studies on hip
fracture rates and vegetarians I don’t
think we can conclusively say much about
vegetarian bone health
again we could estimate based on bone
mineral density we’re probably doing
pretty good but again we didn’t have any
Studies on hip fracture rates and
vegetarians until now presented for the
first time in the Congress last year in
a study of thousands of California
seventh-day adventists vegetarians had
over twice the hip fracture rate as meat
eaters so this is the third finding I’d
like to investigate with everyone today
let’s start with this the first finding
about longevity right now this isn’t to
say we couldn’t necessarily live longer
right remember our cholesterol levels
our blood pressure and all that we have
a tremendous potential for decreasing
art disease risk but something is
getting in our way what is it about
vegetarian and vegan diets that’s
increasing our risk of dying so much
that is counteracting kind of all of our
natural benefits what is it and just as
importantly can we change it and the
good news is about time is a good news
and the good news is is that yes we
think we know exactly what’s going on
and yes with but a few simple changes
not only will we reclaim all of our
natural vegetarian advantage but we may
surpass
our highest expectations turns out there
are two major things about vegetarian
diets and we are going to nail both of
them today as an aside though I mean
just because we don’t seem to live
longer even as we are know even out as
we are now with no changes just because
the vegetarians don’t seem to live
longer doesn’t mean they’re not
healthier I mean vegetarians do have
lower rates of obesity high blood
pressure diabetes you know colon cancer
heart disease appendicitis the list goes
on and on so it still makes sense to go
vegetarian even if just for health
reasons alone so it still makes sense to
go vegetarian even if just for health
reasons alone but you know you think
with all that we’d have some kind of
survival advantage right what is it
about vegetarian particularly vegan
diets if increasing our risk so much
it’s cancelling out our potential what
are we lacking in our diets what are we
deficient in well to begin our detective
story quest one might start thinking
well what other risk factors are there
besides you know cholesterol high blood
pressure diabetes all that because we’re
kicking pushing although well to answer
that question one might ask well what
interventions have been shown to
decrease heart disease risk right not
eating meat didn’t seem to help my job
so what has been shown to help well if
you take people who have already had a
heart attack and therefore at high risk
of having another one and you put them
on cholesterol-lowering drugs their risk
of subsequently having another heart
attack and dying drops by about 20% yeah
but for those at high risk high risk
minus 20% is still high risk so then
they gave people fish oil capsules drop
their risk of subsequently dying by
about 30% not bad but just cut to the
chase I mean like what’s the best
results anyone’s ever gotten well there
was this one study in which heart
disease mortality dropped over 70%
cancer death rates were cut in half –
what did they do
researchers are sitting around one day
in France looking at heart disease data
evidently something research is doing
friends they’re looking a graph of heart
disease mortality versus cholesterol
levels and not surprisingly the graph
looked like this right the more
cholesterol you have in your blood the
higher your risk of dying from heart
disease we’ve known about this forever
right so let’s say this is data from the
United States now but when you did this
exact same thing but charted people who
lived in the Mediterranean region of
Europe you’ve got a different graph you
got this now know that same relationship
right and I mean the more cholesterol
you have in your blood the higher your
risk of dying from heart disease but
check this out at the exact same
cholesterol level those living in
southern Europe around the Mediterranean
have much lower rates of heart disease
well that’s kind of weird so the so they
said what the heck am i I say what the
heck in French but they took these 600
heart patients and put half of them on a
Mediterranean diet and put the other
half on a so called the American Heart
Association strict prudent step to diet
and what was to become known as the
famous Leone diet heart trial after just
two years the survival benefit was so
extreme in the Mediterranean group that
they had to stop the study prematurely
an ethics committee came in and said it
was just too unethical to keep feeding
people the American Heart Association
died because there were so many more
deaths in that group and these results
appeared quick to the survival advantage
after just one year you could already
see the results whereas in those
cholesterol-lowering drug trials it took
like three to four years to get that
wimpy little 20% benefit and now after
two years 70% drop in cardiac mortality
all right so researchers took blood from
every
analyze their diets trying to find out
what it was about this diet that had
such a magical effect so we have the
Mediterranean group and the control
group so well the first thing that it
was looked at cholesterol levels and
after all cholesterol is the single
biggest risk factor for our heart
disease and found that after two years
on this American Heart Association diet
their average cholesterol was 239 what’s
your cholesterol supposed to be a lot
less than that absolutely whereas in the
Mediterranean group after two years on
the Mediterranean diet their average
cholesterol was 239 exactly the same
weighting 70% less cardiac mortality and
the exact same miserable cholesterol
what’s going on so they looked at
everyone’s dad what are these people
eating right was the Mediterranean group
eating a lot more fish or something is
that supposed to be good for your heart
well no the Mediterranean group was not
eating significantly more fish what they
were eating more of they’re eating more
fruits more vegetables more beans more
whole grains less meat you said we need
that we don’t have 70% less cardiac
mortality what’s the deal
well digging a little deeper they think
they found the deal one of the most
significant differences between the
Mediterranean group in the control group
was what’s called an omega-6 to omega-3
ratio the omega-6 to omega-3 ratio of
the control group was 20 and the
Mediterranean group it was four all
right well what’s the mega six what’s to
make it three and why did the ratio make
any difference
well fats and oils are made up of
constituents called fatty acids
and you know there are three types of
fatty acids there are the so called
saturated fats and you know the
saturated fats are what’s found these
are fats are solid at room temperature
so these are like lard tallow the animal
butter fat these are the animal fats and
also some of the tropical oils like
coconut oil and palm kernel oil and
these are bad for you and the second
type of set the second type of fatty
acids so-called monounsaturated fats you
know monounsaturated fats are what’s
found in nuts avocados olive oil and
canola oil and these are liquid at room
temp circum I saw in the fridge know
you’re all wood gets a little some I saw
in the fridge and then the third type of
the so called polyunsaturated fatty
acids these are liquid at both room
temperature and in the fridge and you
know there are two types of
polyunsaturated fatty acids the
so-called Omega threes and the omega
sixes
omega-3s are found in dark leafy greens
walnuts hemp seeds flax seeds and
flaxseed oil omega sixes on the other
found on the other hand are found by
dominating cottonseed oil corn oil
safflower oil and sunflower oil now to
understand why this ratio makes any
difference we must take a quick
diversion into the making of a heart
attack we all start out with wonderfully
healthy coronary arteries when we’re
born the reason why coronary arteries
are so important is because they supply
the very blood supply to our heart
muscle to allow it to pump but then for
some reason the inner lining of our
arteries gets injured and that injury
can lead to inflammation and that
inflamed area of the arteries can lead
to the buildup of oxidized cholesterol
then so inflammation is called the so
called fatty Street stage of
atherosclerosis and that buildup of
oxidized cholesterol this is so called
atherosclerosis tage and that plaque can
burst forming a clot in your coronary
arteries cutting off the blood supply to
a region of your heart and that can lead
to sudden death a fatal heart rhythm or
just damage your heart and set you up
for another heart attack or heart
failure or all sorts of other terrible
things now up until now all the
attention has been focused on this stage
you know the build-up of oxidized
cholesterol you know that’s the stage we
rock at not only do we have much lower
cholesterol levels but because of all
the antioxidants we eat in our fruits
and vegetables we keep with a little
cholesterol we do have from getting
oxidized and but what about all these
other stages
that’s where Omega threes come in there
is
it’s an enzyme in our body that converts
the Amega 3s we eat to a magical
substance called EPA and something that
EPA goes on to produce magical substance
number two called DHA monounsaturated
fats are good for you these are go right
what’s so great about these things well
they block the inflammation stage they
even block the clot formation state they
even block this whole sudden-death thing
no wonder they’re so great I’ll make it
sixes on the other hand use this exact
same enzyme to produce a substance
called AAA and you know AAA is not so
great but you know we need both of these
in our diet omega-3s and omega-6s
because these are the so called
essential fatty acids meaning our bodies
can’t make them we need to take them
into our diets now up until 100 years
ago our bodies we’ve been eating about
roughly equal amounts of omega-3s and
omega-6s so we’ve had anime cos six to
omega-3 ratio of about one to one or one
maybe two to one about equal amounts of
mega sixes and Omega threes in our diet
you know in our body smart it knows all
about this great and not so great thing
right so when we eat about equal amounts
of make threes and omega sixes
this enzyme prefers omega-3 and so when
you eat about equal amounts this this
enzyme kind of makes a mega sixes
waiting line and so you make a lot more
of this stuff and less of this stuff and
that’s go right but then about a hundred
years ago things too
started to change guys with names like
Wesson develop all sorts of new ways to
industrially produce cooking oils like
cotton seed oil which are just loaded
with omega sixes
now when you when you start and so over
the last hundred years we’ve been our
omega-6 to omega-3 ratio has been rising
as we’ve been leaving more and more
foods containing things like cottonseed
oil and corn oil and so we’ve been
really flooding our system with omega
6’s and although this enzyme does like
omega-3 is better when you just so whomp
your body with omega-6 is this poor
enzyme is overwhelmed makes you make it
three wait in line and you make a lot
more of this stuff and less of this
stuff and that’s yeah not so great well
what’s not so great about this AAA stuff
arachidonic acid well it actually goes
on in our body to produce inflammation
in fact this is actually how aspirin
works aspirin blocks our body’s ability
to produce inflammation from the mega
sixes we eat in our diet and that’s why
many health professionals would have
people at high risk for heart disease
take an aspirin a day alright so the
ideal ratio intake ratio should ideally
be less than four to one for omega 6’s
for everyone omega 3 nice and wait a
second I thought the Omega threes were
the good ones well yes indeed but again
this enzyme prefers Omega threes such
that you can eat four times as many mega
sixes and only 1/4 the amount of mega
threes and you still make all the EPA
and DHA you need or at least that’s the
theory all right so 4 to 1 or less well
so if you look at the latest studies
meat eaters the ratio for me leaders was
about seven to one not so good it’s the
ratio for vegetarians though was 10 to 1
and the ratio will from vegans was 15 to
1 there was a recent study on vegan kids
that found the ratio of 44 to 1 just off
the charts
all right well where do most people get
their omega-3 as well in this society
mostly from fish some in poultry a
little in eggs and not only are
vegetarians not getting enough omega-3s
but turns out the survey said for some
reason vegetarians are getting two to
three times as many Omega 6s as the
general population for some reason
vegetarians and vegans are just eating a
lot of processed foods containing
cottonseed oil in corn oil and meat
eaters can cheat the flesh of oily fish
like sardines contains preformed EPA and
DHA so fish eaters don’t have to worry
so much about this ratio don’t have to
worry so much about this enzyme because
they’re gonna eat BA in DHA directly
into their diet and that’s why you give
people fish oil capsules and their risk
of heart disease drops by dying from our
cheese drops about 30% that’s the reason
why the American Heart Association
recommends one to two fatty fish flesh
meals a week and that’s reason number
one while vegetarians may not be doing
as well as we should
okay so what’s a vegetarian to do well
how do we get our ratio down a ratio
down to facilitate the making of this
stuff and let’s say this stuff well wait
a second maybe if we ate more omega-3s
and less omega-6 is that would work all
right well where do we get to make it
freeze from yes indeed greens and
walnuts but you would have to eat a lot
of spinach salads with walnuts every day
to get your mega threes for the day
thankfully the most concentrated source
of omega-3s on the planet it’s not fish
it’s flax seeds flax seeds are one of
the world’s original health foods been
widely prized throughout history
Hippocrates used them Mahatma Gandhi
himself was right Amy always when he
said wherever flax seeds become a
regular food item among the people there
will be better health he actually did
say that for more up-to-date reference
the alternative medicine guru
while I stated that if you just make a
single chance your diet if you can just
make one change your diet it should be
to add flax seeds to your diet all right
so well how do you eat them when you go
to your natural food store or like
Greenstar co-op for them for and you can
find them in the bulk section for 99
cents a pound there are golden ones and
brown ones
nutritionally they’re identical so pick
your favorite color flax seeds come in
nature’s finest packaging they’re hard
natural whole which keeps them fresh
such that you can keep you don’t even
have to refrigerate them you can keep
them on your kitchen counter and
airtight container for a year and they
do just fine unfortunately nature’s
finest packaging is just a little too
good such they eat the whole seed it
just kind of comes out the other end
doesn’t they any good so you need to go
rind them up so spice grinder coffee
grinder food processor a good blender
will do it you can actually buy at green
star Crawford market grow pre ground
flax seeds for three dollars a pound but
a pound will last you for months how
much this stuff do you actually have to
eat well recommendations keep changing
the NIH disagrees with the World Health
Organization disagrees with Europe but I
think the research points to everyone
eating one to two tablespoons of ground
flax seeds every day of your life until
you die and that’s about equivalent to
American Heart Association is one to two
fatty fish flesh meals a week now and
once they aren’t once you do grind it
then you do have to put in the
refrigerator but ground flax seeds last
for months in the refrigerator although
it should not last for months because
you’re gonna eat it every day what do
you do with this stuff well it’s a
ground flax seeds a light nutty powder
you can do in it you can sprinkle them
in your oatmeal or whatever you’re
eating throughout the day I’m you can
bake with it you can make muffins breads
all sorts of things with it my current
favorite is smoothies though you take
two tablespoons of flax seeds grind them
up and then you know half a frozen
banana some frozen blueberries and some
nice organic soy milk the the flax seeds
have this real binding quality such that
you get these
thick milkshake II smoothies in fact
that’s not binding quality you can
actually use ground flax seeds to
replace eggs in bacon you take one
tablespoon the ground flaxseeds mix it
up with three tablespoons of water and
then you mix it up to salt frothy gooey
snotty and that replaces one egg in
baking that’s actually the preferred egg
replacer of my favorite vegan cookbook
author Joanne Stepanek if I can give
away all her secrets yes they do not and
that’s the amazing thing about ground
flax seeds you can bake them 350 degrees
for an hour and it doesn’t hurt the
omega-3 content at all which is quite
surprising however that’s not the case
with the flaxseed oil and the reason I
don’t recommend the flaxseed oil is it’s
more expensive goes rancid even it won’t
last even a few weeks in the fridge it
tastes kind of nasty and you can’t cook
with it
you can’t even heat it up for a few
seconds because it destroys omega-3s but
somehow the way nature intended in the
seed you can grind the flaxseed up bake
them all you want
doesn’t hurt to make three but when you
extract out the oil the Omega threes are
very unstable so you have to use it like
a salad dressing or something uncooked
but I think but the reason why I
strongly recommend the ground flax seeds
instead of the flax seed oil is because
you’re missing out on all the other
wonderful nutrients that are found in
the flax seed flax seeds are also a
wonderful source of soluble fiber and
boron these wonderful fighter westerns
called lignans anti tumour
anti-inflammatory anti-cancer properties
just amazing things which you miss when
you just take out the oil any way you
cut it
flax seeds I think that’s really the
best way to get your mega threes in many
ways better than getting them from fish
to fight you for murdering them fish’s
load up your body with toxic heavy
metals like lead and Mercury and DDT and
PCBs in fact concerns over mental
retardation and birth defects have led
the FDA and the EPA to recommend that
pregnant breastfeeding women and small
children limit their intake of fish in
this country
fish is a real food disaster from food
safety point of view can spread
everything from hepatitis to cholera
certainly overfishing is a global
environmental disaster not to mention
the poor fishy so when a fish eating
woman comes into my office I’ve just got
to hold up my hand and say just the Flex
man sorry okay now if you look at the
diagram you see that’s really only half
the story yes we have to increase our
mega threes but we also have to decrease
our omega-6 is thankfully that’s totally
easy all we have to do is we go home
tonight and if we have any of the
following oils if you have any of the
following oils in your house cottonseed
oil corn oil safflower oil or sunflower
oil you are in need of an oil change you
should throw wrong the hell out and
instead if you use oils in your baking
it’s in cooking which you don’t have to
but if you do use it what else should
you use instead there we go olive oils
the mono unsaturated oils the single
best oil is olive but it does have a
distinctive taste which may not be
appropriate for all your cooking needs
and so canola oil particularly I
recommend organic canola oil because of
the GMO issue is second choice okay so
anyway back to that legal diet heart
trouble how did they decrease their
ratio from 20 down to four exactly where
we want to remember four to one all they
do is they sat down with everyone at the
beginning of the study for a half an
hour and said look go home whatever fats
and oils do you have in your house throw
them away and replace it with olive in
canola that’s all they did
and when 20 down to four exactly where
we want so see now we could do that
right now see they didn’t have to eat
fresh because both sides reading fish
but imagine what we did we could do if
we took our flax got rid of oils on top
of our cluster office remember they had
70% drop and they had miserable
cholesterol levels right
we are just gone out below Malloy all
right going back to here you’ll see you
know if we have a lot of omega-6 in our
diet and not a lot of mega threes it
might lead to more inflammation in our
body and that’s why a lot of people with
inflammatory conditions like rheumatoid
arthritis etc actually take like
flaxseed oil therapeutically in large
doses to to kind of tip their balance
over to the non inflammatory side and
teach you know we’re finding more and
more diseases tend to have an
inflammatory component to them diseases
like Alzheimer’s does
the study suggests that those people who
were taking chronic aspirin long-term
for whatever reason had five times less
Alzheimer’s disease now no one should
take chronic aspirin long term without a
prescription I think but what we can do
is again we can tip the balance over to
the non inflammatory side eating more
omega-3s less than mega sixes so am I
saying that the same dietary change is
going to decrease our risk of heart
disease is also going to decrease our
risk of heart of Alzheimer’s as well yes
indeed all right so we have explored the
first reason why vegetarians aren’t
living up to our potential or more
actively kind of out to our potential
reason number two is probably even more
important let’s go back to this heart
disease flowchart here you know as
vegetarians and vegans we are blocking
this step the buildup of oxidized
cholesterol so if we as vegetarians
vegans take our flax get rid of those
oils we are going to be blocking hard
C’s at every turn here here here here
well yeah every turn except here
wouldn’t it be cool if there some way we
could block this whole deadly cascade in
the first place
reason number two is homocysteine the
homocysteine story started in 1968 when
the Boston pathologist by the name of
Colman McCulloch saw these two kids it’s
always bad when pathologists eat people
because that means they’re dead an
eight-year-old boy and a two month old
infant both died of massive strokes
turns out they both had a genetic defect
which led to abnormally high levels of
this toxic metabolite called
homocysteine which led to these damaged
cholesterol clogged arteries and these
little kids you know dr. McCoy sat down
said you know I wonder if this
homocysteine stuff has some role to play
in the adult heart disease as well well
he you know like many brilliant
discoveries in the medical field he was
laughed at and ridiculed for years but
now we know now we know that
homocysteine is a vascular toxin meaning
it directly damages our blood blood
vessels
even moderately elevated levels of this
toxic substance haven’t just been shown
to be a set up for heart disease so now
the goal is to have a homocysteine level
under 10 this is just micro moles per
liter it’s kind of how we measure it
again this is a toxic substance we want
low levels in our blood and so if you
look at data from 2001 for example
meat-eaters have an average coat average
homocysteine level of 12 not so good but
ovo-lacto vegetarians had a homo Salvage
homocysteine level of 16 and vegans 19
houston we have a problem seems that
people with homocysteine levels as high
as 16 are three fold risk of dying from
a heart attack it’s been estimated that
if we just had a five point drop in
homocysteine levels in this country we
would save the lives of 56,000 Americans
every year and as bad as vegetarians
have it there seems to be an epidemic of
the so called hyper homocysteine EMU or
too much homocysteine in the blood of
vegans and it’s not just a vascular
toxin it’s a neurotoxin as well it kills
brain cells people with homocysteine
levels over 14 are four times more
likely to develop Alzheimer’s disease
and so this homocysteine is where we
think the bulk of the blunting of our
heart disease benefit comes from as
homocysteine is also where we think that
our increased rates of degenerative
brain disease come from as well because
of our dangerously high levels of
homocysteine in the same thing with
heart disease yes we have less oxidized
cholesterol but we have so much more in
this initial injury that is cancelling
out our benefits all right homocysteine
is not just a vascular toxin and a
neurotoxin though it’s been linked to
stroke risk
age-related hearing loss birth defects
miscarriages blood clots cognitive
decline depression the list goes on and
on and you know this is data from 2001
we’ve got new data now 2002 new study
came out you know meat-eaters we’re
stuck up at 12 not so hot
vegetarians ovo-lacto vegetarians had an
average homocysteine levels 17 though
and vegans 27 so two questions alright
one why the heck are we so high and two
how that did we get rid of it
well homocysteine is a natural byproduct
of amino acid metabolism meaning it
builds up in every single person every
single day on this earth and our body
has three ways by which by which it gets
rid of this stuff three pathways by
which it neutralizes this toxic
substance into less harmful substrates
pathway number one involves a vitamin
called vitamin b6 pathway number two
involves a dietary component called
choline and no pathway 3 actually uses
two vitamins one’s called folic acid or
folate and the other is called vitamin
b12 pretty much everyone gets enough
vitamin b6 is found widely through
animal and plant foods same thing with
choline found widely through the animal
and plant kingdom but you know folate is
found almost exclusively in plant foods
and there’s vitamin b12 as many of you
know is found almost exclusively in
animal-derived foods this folate is the
reason why meat eaters are stuck up at
12 right they’re just not getting enough
fruits and vegetables I’m getting out
folic acid but this vitamin b12 is the
reason we have such terrible rates of
hyper homocysteine in America we have
such dangerous levels of homocysteine
more and more evidence is accumulating
that we vegetarians and vegans are just
not getting enough vitamin b12 to
adequately lower our homocysteine levels
and it turns out for vegans some vegans
aren’t
and getting enough b12 to avoid the
classic b12 deficiency disease right you
used to be thought ah you don’t need to
worry about your b12 because you need so
little and and you know it’s kind of on
everything that’s stored up for years
what’s the big deal
severe irreversible brain damage that’s
the big deal
wha what about herbivores like gorillas
right they don’t take no b12 they seem
to be doing pretty good well they also
eat bugs dirt and feces if you also want
to eat bugs dirt you may also not have
to worry about your b12 but if for
whatever reason you choose not to you
need to get your b12 contrary to popular
and vegan myth clinical b12 deficiency
meaning symptomatic b12 deficiency is
not uncommon and I will spare you the
gruesome scare stories of the vegans
that have died when blind were paralyzed
because of not enough b12 do we want
articles in the medical literature
published with titles like subacute
combined degeneration of the spinal cord
and a 14-year old due to a strict vegan
diet this poor vegan can fili got
paralyzed right even one of these is way
too many and so the evidence is
perfectly clear you either eat b12
fortified foods or take b12 supplements
I don’t need 4 to 5 foods their partner
doesn’t get I get all the b12 I need
from from fermented foods like tempeh
and miso and sea vegetables no you don’t
used to be thought that lots of plant
foods had b12 in it but actually we were
using a faulty test we were using a test
that didn’t differentiate between active
b12 and these so-called
inactive b12 analogs which look like b12
to the test but actually unusable by our
body so it actually if we do take in
these this these b12 analogs it may
actually kind of clog up our b12
machinery and act as anti b12 they said
can’t I just go into my organic backyard
garden kind of pull up a carrot not
scrub all the dirt off if I may turn
your attention to one of the most
prestigious sources vegetarian
nutritionist the vegetarian nutrition
and health letter out alone
Linda University March 2002 they had a
great article called the ten most common
myths about vegetarian diets and myth
number one was drumroll please
vegetables going to be twelve rich soil
can meet vitamin b12 needs it’s a myth
it’s not true okay so I’ll get into the
nitty-gritty exactly how we should get
our b12 in just one moment I cannot help
but mention one last study the results
from really landmark study released last
year at the Congress by this Australian
researcher took all these vegetarians
who had low b12 levels and had them fill
out a well-being questionnaire kind of
how you’re feeling how you’re doing
what’s your mood and then getting b12
for a couple months and that haven’t
come back fill out the survey again and
found that those whose b12 levels rose
had highly significant improvements and
well-being compared like the sugar pill
group so um and they felt better they
just had more reserved energy in fact my
favorite anecdote is from Alex Hirsch
chef he’s thought president of farm
founded meet out day president the
animal rights conferences he told me he
was feeling tired and sluggish then he
took his b12 and he was like wham and
his words quote the effect was almost
immediate and remarkable my stamina and
energy level are up and I feel
middle-aged again instead of a tired old
man so take your b12 odds are you’ll
feel better
you’re almost cysteine levels will go
down and you’ll reduce your risk of
getting paralyzed demented and dead all
for just pennies a day you cannot get
too much b12 you just kind of get
expensive urine so the you that you
cannot take too much b12 now your body
can only absorb a certain amount so you
can’t just go a couple months and take
whole bottle right but you need a
regular reliable source but no you
cannot get too much b12 you just kind of
excrete it out and no in fact pregnant
women really need to get b12 cuz they’re
getting b12 for – what about lacto-ovo
swill ovo-lacto vegetarians those who
eat eggs and dairy regularly probably
get enough b12 to avoid the outright b12
deficiency disease but aren’t getting
enough b12 to adequately lower their
homocysteine levels it’s kind of like
vitamin C and scurvy to avoid scurvy the
vitamin C deficiency disease you just
need like six milligrams of vitamin C a
day it’s like nothing right now but if
you actually want a functioning immune
system and all the other one of the
things that vitamin C in foods does well
you need like ten times I like 60 or 100
milligrams a day see that which you need
to avoid deficiency is not necessarily
what you need for optimum health the
same thing with vitamin b12 about 25
percent of all over lacto-vegetarian ‘s
have a functional b12 deficiency meaning
their homocysteine levels are just too
high and that figure may be more like 80
percent for vegans have been vegan for
two or more years so b12 deficiency is
actually not uncommon at all in the
vegetarian community but it needn’t be
so right nothing’s written in stone all
we need to do is get our b12 and there
was and the studies have already been
published you take a bunch of
vegetarians vegans you give them b12 and
when their homocysteine levels dropped
like a rock down to eight not up at 12
now the only reason the meat-eaters are
stuck up at 12 is because they’re not
eating enough fruits and vegetables
right but we can take advantage of our
folate intake right and as soon as we
get our b12 lammed down to eight down
into the safety zone and meat eaters are
catching on this in a recent study
called vegan diet based lifestyle
program rapidly lowers homocysteine
levels they took these vegans I’m sorry
excuse me they took these meat-eaters
put them on a vegan diet for one week
one fuckin week and found that those of
the eyes almost system levels have their
homocysteine levels dropped by over 20%
right the vegan diet is like magic but
now these were meters so they’re like
b12 coming out their ears right I mean
but it’s a ball they need with some
fruits and vegetables to bring their
homocysteine levels down but imagine
what we could do we get our flax get rid
of those oils take our b12 on top of our
cholesterol levels or our blood pressure
and all that we are just gonna walk all
right so what we need to do to fight
homocysteine vitamin b12 in four to five
b12 fortified foods or
supplements if you want to do
supplements there’s kind of two ways you
can do them weekly or daily probably the
simplest method is to chew up one b12
tablet containing two thousand
micrograms or more once a week so you
can go down to green star– co-op and
get these 5000 microgram tablets and so
you can cut them in half and just take
one half of one of those pills once a
week share a bottle with your friends
comes out to be about five bucks a year
pick a day of the week you know I know
my b12 day is Monday I know every Monday
I got to update the mad-cow page take my
b12 it’s kind of part of my life you
know that’s what b12 is indeed
water-soluble you can if you take high
enough doses you can take once a week
because your liver actually stores it up
although you can certainly if you don’t
like to take so if it’s hard for you to
remember to take something once a week
and rather get in the habit of taking
something once a day then you have to
take much less a hundred micrograms once
a day so if you have a multivitamin or
something you take once a day you should
check to see if it has a hundred
micrograms or more of vitamin b12 and
all b12 thank you for that question all
b12 in supplements and fortified foods
is vegan its bacteria derived it’s all
they just put it in a same steel
stainless steel tank none of it is
animal derived it’s just too expensive
so having said that some of the other
filler ingredients might not be
vegetarian I have gelatin the capsule or
something but but the b12 itself is
vegan all right now for those of you who
don’t like taking supplements but you
can get all of the vitamin b12 you need
by eating for two b12 fortified foods
the only thing you have to remember is
if you rely exclusively on b12 fortified
foods you need to get at least two
servings a day separated by like six
hours so if in the morning you have a
couple of b12 fortified soy milk then
you know in the afternoon or evening you
can have something else with with b12
like a teaspoon of the Red Star
vegetarian support formula nutritional
yeast or a lot of the you know fake
meats and and and you know rice milk
sand and soy milks and I’m breakfast
cereals cornflakes raisin bran Grape
Nuts and they all have vitamin b12 in
them
you just have to read your labels what
about Omo lactose how much b12 s and the
eggs and dairy well you would have to
eat like five eggs a day or three
glasses of milk that’s an awful lot of
saturated fat and cholesterol certainly
would not recommend that okay I don’t
seem to have those did you come in this
stack of oh there they are back here I
don’t even have time to cover some of
the other things like osteoporosis or
chromium copper iron iodine magnesium
rev little anymore things so I typed up
all my cut to the chase recommendations
and we will pass them out as we speak
and run through them before I conclude
and take questions all right that will
be as that’s going around the room dr.
Michael clapper in part based on his
vegan health study describes the status
of minerals in the diets of many
vegetarians and vegans as
underappreciated under consumed and
under absorb if you’d like to read what
dr. Klapper says about the mineral
status our mineral status I encourage
everyone to read this very important
article which is found online on the
bottom of that you’ll see it on your
handout when you get it or of course if
you don’t have internet access you can
use the library although it’s probably
only open for about two minutes we’ll
hear the ding or you can of course read
it up here I have it some copy up here
alright so everyone almost everyone have
it let’s start at the top here vitamin
b12 and the mega threes we’ve talked
about that fortunately didn’t get to
talk about all this juicy stuff about
DHA suffice to say if you are even
contemplating I’m getting pregnant or
are diabetic you should take 300
milligrams of DHA every day such that
your baby gets it from months before
ideally months before conception
throughout weaning and there are
vegetarian vegan sources in veggie caps
available it may actually be reasonable
for all non-fish users to take DHA
there’s an unanswered research question
at this appointment that is in addition
to flaxseed for diabetics and pregnant
and breastfeed
mom’s yes indeed and and maybe and maybe
appropriate for everyone that’s an
unanswered question the next get
everyone have the copy get your vitamin
D major study published in the American
Journal Clinton nutrition last summer
found quote irrefutable evidence that
vitamin D deficiency is a major
unrecognized epidemic in the United
States are you saying isn’t just a
sunshine vitamin K go out and just get a
little sunshine not in Africa not during
the winter unfortunately during the
months of January and February it’s the
sun’s rays at this latitude or it’s such
an angle that no matter how long you
sunbathe naked here in Ithaca during
January and February you are just not
going to make enough vitamin D so you
need to get it into your diet one can
actually get an entire day supplied
naturally in a few mushrooms shiitake
mushrooms and chanterelle mushrooms
actually have natural vitamin D in them
but you have to be like a dozen
mushrooms a day certainly there’s a lot
of vitamin D fortified foods like the
soy milks and rice milks and other
motherless milks out there as well as
breakfast breakfast cereals may come in
handy here and if you’re not pasty white
or don’t want to die of skin cancer so
correctly use sunscreen or you’re young
or you’re old or if you own a cable
modem or don’t get outside for whatever
reason you may want to take vitamin D in
your diet year-round and not just during
the winter okay and so for vitamin D the
current recommendation is 200
international units a day for up to age
50 450 the 70 and over age 70 on 600
national news although all of those are
probably going up so probably everyone’s
needs a minimum of 400 international
units although the Institute of Medicine
hasn’t ruled on that yet all right next
seven hundred to a thousand milligrams a
day of calcium wait a second I thought
we didn’t need all that calcium because
we don’t eat all that calcium leaching
animal protein all right oh if I may
point you back to the ten most common
myths about vegetarian diets and this
are
a full full text online you can see the
URL is on the bottom of that handout and
myth number two is vegetarians need less
calcium than meat-eaters it’s a myth
it’s not true and I don’t have a lot of
time to talk about of calcium although I
certainly can do in question an answer I
would refer everyone to this very
important article written by Jenny
Messina called hip fracture rates and
vegan calcium needs and again that
articles online or up here so are you
eating three cups of kale a day three
cups of bok choy three cups of collards
well you should that’s how everyone
should get their calcium or drinking
three cups of calcium fortified soy milk
or three cups of calcium fortified
orange juice you know if you’re not
you’re probably not getting your
recommended daily intake of calcium so
you may want to take a calcium
supplement be happy to talk about
calcium supplements if people are
interested at the end now you could
drink the milk from a cow but
nutritionally cow’s milk is not the best
source of calcium it doesn’t have lots
of the wonderful things that dark green
leafies have that are very important for
your bone health like vitamin K and
boron and vitamin C all important for
bone health but missing in dairy milk
and it the dark leafy greens don’t have
a lot of things that you don’t want like
the saturated fat and cholesterol and
antibiotics and hormones and pus and all
those other things that we don’t want in
milk and retinol vitamin A palmitate
this animal drive vitamin A that’s added
to the low-fat milk supply and it’s
thought to critically weaken people’s
bones that’s why in the Harvard nurses
study which looked at over 68,000 women
found that those who drank the most milk
had the most fractures and the reason
they think is because the low Fatma they
were all health-conscious so drinking
low-fat milk right because they don’t
want to die of heart disease
drinking low-fat milk and low-fat milk
has this vitamin A palmitate or retinol
added to it and it’s thought to
interfere with bone metabolism and
that’s why we think these seven day
Adventists vegetarians out in California
were breaking their hip so often because
they were all health-conscious and
drinking lots of low-fat milk and that
was weakening their bones
we won’t know that until the it’s
actually published but that’s the
leading hypothesis at the moment
iodine alarming a rates of iodine
deficiency had been found among British
vegans because they don’t iodized salt
over there now the British milk drinkers
were protected because they use iodine
containing disinfectants to disinfect
the milk processing tanks and kind of
leeches into the milk that’s kind of
gross but low iodine intake can lead to
hypothyroidism which can lead to high
cholesterol and high almost cysteine so
if you don’t use iodized salt or it’s
sea vegetables alright or drink milk you
need to get iodine from somewhere and so
you may want to take a supplement or or
eat some some sea vegetables you know if
you’re one of those that uses natural
sea salt don’t if you use table salt was
not a good idea for your health but if
you use table salt you should use
iodized table salt convenient way to get
your iodine and the best article I’ve
seen to date on this is this written by
Stephen Wallace in the vegan society and
so up again this iodine article is
available online and up here as well
iron given the new rdas in the united
states it would seem the only way a
vegetarian woman could get enough iron
is to eat rusty nails every day and
indeed nine out of ten studies done on
Western vegetarians have found that
vegetarians are more likely to be iron
depleted have lower iron stores but we
don’t seem to have lower rate higher
rates of iron deficiency anemia and
that’s really what we’re worried about
but just because vegetarian women don’t
have higher rates of iron deficiency
anemia than meat-eaters doesn’t mean a
whole heck of a lot because meters have
such crappy rates in the first place
basically one in 20 menstruating women
in this country have iron deficiency
anemia which is a serious disease so
vegetarian women eat your beans greens
grains and nuts and eat vitamin C rich
foods with your meals which enhances
iron absorption as well as getting
yourself screened for anemia every year
of a few years like when you get your
PAP and men shouldn’t do anything unless
first being tested for an iron overload
disease called
mokou mitosis if you think you’re anemic
you should really get tested I don’t
think anyone should just take iron
supplements without a prescription
selenium works as an important cancer
fighting antioxidant a problem for
Northern European vegetarians because
they have selenium deficient so not a
problem for North American vegetarians
but if anyone has any British Belgian
Swedish or Slovakian vegetarian friends
you may want to tell them to eat some
Brazil nuts every month
alright not a day to go by without
everyone eating greens beans nuts whole
grains and fresh fruit all right so
what’s so good about greens what’s not
good about greens it’s the healthiest
single thing that we can possibly eat
eating just one serving of dark leafy
greens or broccoli every day and you cut
your risk of hip fracture in half I’m
just in awe of greens you should eat
them every day while we’re on the
subject of best and Morris the greens
are the best thing we can eat anyone
know what the most toxic or dangerous
food or food ingredient in our current
food supply is it’s the worst sugar is
bad but there’s worse soda is bad but
there’s worse coffee yeah a lot of
coffee is bad but there’s worse shout it
out
Sol’s not good but there’s worse
saturated fat is bad right bad but
there’s worse white flour is bad for the
horse the corn oil is no good for you
but there’s worse this cannot be the
first audience that I’ve been on the
road 11 months come on not want to
breathe all right
what plutonium trans fat hydrogenated
oils
alright trans fats are these toxic trans
fats are found only one place in nature
animal fats all animal fats contain
these toxic trans fats but thanks to
better living through chemistry the food
industry found a way to synthetically
create these toxic fats by hardening
vegetable oil in a process called
hydrogenation which rearranges their
atoms and makes them act more like
animal fats and the Nacional so there’s
you know good fats they’re bad fats then
their own killer fats and those are
these trans fats the National Academy of
Sciences just a few months ago concluded
had this damning published this damning
report on trans fats and said the only
safe intake is zero that the upper limit
tolerable intake daily is zero wait a
second if the National Academy of
Sciences is saying the only safe intake
is zero and it’s only found in animal
foods and processed foods are they
telling everyone to go vegetarian
alright that makes sense well you know
actually they didn’t so they were
challenged on it and one of the authors
of the report responded to the challenge
a nutritional epidemiology at the
Harvard School of Public Health respond
to the challenge and he said quote we
can’t tell people to stop eating all
meat and all dairy products he said well
we could tell people to become
vegetarians he added if we were truly
basing this only on science we would but
it is a bit extreme
and amazing wouldn’t want scientists to
base anything on science would we oh I
just had to get that out all right
what’s so good about beans study just
came out those who ate legumes beans
peas or lentils four times a week or
more had 20% less heart disease beans
beans are good for your heart the more
you eat the more those who ate nuts and
these five times a week had half the
mortality rates half the cardiac
mortality those who ate five serving
some nuts or more a week and for those
who were like oh I don’t eat nuts it
because they’re gonna make me fat
actually there’s an impressive body of
research to suggest that those people
who add nuts to their diet if anything
actually lose weight and we’re not sure
why whether it satiates the appetite or
actually caused you to excrete more fat
in your feces we’re not sure why but
bottom line nuts will not make you fat
you should eat them every day all right
basically any nots except coconuts and
chestnuts so and peanuts although
they’re technically legumes have a
nutritional profile which closely
resembles other nuts and so again any
nuts nut butters cashew butter almond
butter there’s some nuts a little better
than other ones but basically nuts are
not Santa but I could go specifically
down to a list of better and worse later
on our next studies to also consistently
show that even health-conscious
vegetarians don’t eat the recommended
minimum number of servings of fruits and
vegetables every day which is
not bad right five a day I heard five a
day saying you know five a day that was
a few months ago but the front row knows
right the National Cancer Institute just
a few months up to two nine a day
minimum right nine so you thought you
weren’t doing so good before now you’re
really behind all right that’s minimum
nine today 10 and a 12 a day as many
fruits and vegetables as you can
possibly stuff in your face
all right next yeah yeah yeah drink lots
of water
no seriously seventh-day adventists
study presented to Congress last year
vegetarian or not those that drink five
glasses of water every day had half the
cardiac mortality half the fatal stroke
rate I don’t even mean nothing happens
we eat some nuts drink some water you
have your mortality legs
absolutely amazing while we’re on the
subject there anything else I can just
kind of down-and-dirty
have your mortality rate well take the
in the German vegan study for example
they found out that those who were
quote-unquote who surprise surprise
physically active had half the mortality
rates of those couch potatoes or
computer potatoes or whatever the case
may be and maybe get your cholesterol
checked who knows what your cholesterol
is Oh everybody should know what their
cholesterol is the current
recommendations everyone sharing at age
20 should get their cholesterol checked
and get a recheck every five years and
quit smoking cigarettes slice at least
like eight years off your life all right
last but not least Z is for zinc didn’t
mention anything specifically about zinc
on there because once again greens beans
nuts and whole grains to the rescue
vegetarians though aren’t prone to low
body zinc pools however inadequate zinc
intake can impair one’s immunity impair
one’s taste sensation and impair one’s
appetite serious a deficiency can lead
to growth stunting or small testicles no
one’s actually gone around and measured
the size of vegetarian testicles but
there was a no but there was a taste
acuity study that found that vegetarians
couldn’t taste as well as meat-eaters
now I’ve kissed a few and I think
vegetarians tastes pretty good but no
indeed we should think about zinc and
while I’m being risque especially men
since we lose like 20% of our RDA for
zinc in every seminal emission that’s a
good half cup of nuts right there so I’m
serious beans ridiculous
adore fermented like tempeh and miso
nuts and seeds again dry roasted or
sprouted are good sources and again
fortified breakfast cereals may come in
handy here as well alright my final word
you know when I will first learn about
this stuff you know my first thought was
like it just doesn’t seem natural how
these pills and weird oils and stuff I
mean like when human beings were
evolving it and taking home calcium
supplements right well you know I looked
at that I mean they certainly weren’t
getting it from milk prehistoric
people’s got all the calcium they needed
from eating wild plants like nettles
which are just loaded with calcium it’s
it’s estimated that prehistoric peoples
got 2,000 milligrams of calcium every
single day even wild plants right that’s
three times what milk drinkers get in
this country right but we just don’t eat
those kind of plants anymore cuz the way
we live in our modern world
caveman’s didn’t have to take no flax
right well again that’s because the
ratio was one to one there’s no such
thing as trans fats no such thing as
cottonseed oil right and interestingly
how many of the wild plants have higher
omega-3 contents than the cultivated
ones so for example purslane the most
common plant in the world is dug up here
as a weed but everywhere else they eat
it because so good for you is one of the
highest plan to make a3 contents in the
world you know but we don’t eat weeds
anymore we’d iceberg lettuce right and
they didn’t have to take no vitamin D
that’s because they lived and worked
outside that’s because they could work
outside because it wasn’t big hole in
the ozone layer you know there weren’t
things smog ridden cities and all that
you know and they didn’t have to take no
b12 you know we used to be able to get
all the b12 we needed water we drank you
know drinking out of a mountain stream
or well water you know but we don’t get
a lot of b12 anymore and our water cuz
we chlorinated our water supply to kill
off all the bacteria right so we don’t
get a lot of vitamin b12 in our water
anymore we don’t get a lot of cholera
either right so that’s a good thing
right
but the you know bottom line is that we
live in an unnatural world which is
compromising our health compromising our
vegetarian potential but we can reclaim
that potential with but a few simple
changes and live a long life in optimum
health
thank you
the question was well wait a second can
you just I mean it doesn’t have to be
five glasses of liquid a day or Canada
specifically water what about tea and
juice this study so the answer is we
don’t know the study asked specifically
glasses of water or glasses of non water
right and it found out that those that
drink five glasses of water had half the
mortality rates but those that drank
other liquids other than water that big
category actually had increased
mortality rates probably costing you
know that we’re drinking soda and milk
and some other things right so basically
we don’t know I would assume that herbal
tea would I mean it’s equivalent to
water I mean it just makes sense to me
but but I mean that’s an unanswered
research question we really don’t know
what about soy soy has been eaten
happily by entire civilizations for
thousands of years soy is thought to
reduce one’s risk of heart disease
reduce one’s risk of osteoporosis and
reduce one’s risk of some of the
reproductive cancers like breast cancer
and prostate cancer right now there has
been some some kind of critical studies
come out against soy most of them
however are based on laboratory animal
data for example there study there was
this recent study that found that infant
rats don’t grow so well on soy milk or
or on soy formula yeah but infant rats
don’t grow well on human breast milk
either so that means we shouldn’t give
babies breast I mean that’s ridiculous
right they’re fricking rats right so and
so on so I give very little credence to
that kind of to that kind of work now
the there’s only really one disturbing
human study period and that’s the
Honolulu Heart Study which was a good
study took thousands people fought them
out for decades and did find that those
who ate tofu in midlife actually had
accelerated cognitive decline later in
life so we’re not talking Alzheimer’s
and dementia but actually the people did
did like word puzzles and stuff as if
they were three years older
so the 70 year olds actually completed
tests like they were 73 if they happen
to eat hope
you


40 Year Vegan Dies of a Heart Attack! Why? The Omega-3 and B12 Myth with Dr. Michael Greger


All credits go to Michael Lanfield Raw Vegan Fruitarian