Debunking myths about Plants and Plant based nutrition | ft Matthew Nagra

Astrid Naranjo and Matthew Nagra discussed plant-based nutrition and its benefits for overall health and well-being. They explored the distinctions between vegetarian, plant-based, and vegan diets, highlighting the importance of addressing deficiencies in nutrients such as vitamin D, B12, iodine, and calcium. Nagra provided recommendations for replacing meat with high-protein plant foods like TVP, seitan, and tofu, and suggested using protein supplements to meet protein needs. They also discussed the challenges of managing calorie intake and macro ratios in plant-based diets, especially for individuals with specific health conditions.

The conversation covered the potential harm of lectins in plants and their overall health benefits. Nagra addressed the misconceptions and concerns surrounding soy, particularly its impact on hormone levels and health, and emphasized the need to dispel misunderstandings about soy. They also discussed the reversibility of atherosclerosis and the benefits of physical activity, particularly aerobic exercise, in reducing the risk of cardiovascular events. Nagra recommended slow integration and potential elimination diets for individuals with gut issues, while also discussing strategies to reduce gas production from beans.

The meeting also covered the essential supplements for individuals following plant-based diets, emphasizing the non-negotiable nature of B12 and considering factors such as sun exposure and fortified foods. They explored the potential need for zinc, the limited evidence for prebiotics, and the benefits of creatine for athletes, highlighting its safety and potential cognitive advantages. Additionally, Nagra shared insights into his recent project on plant-based meat alternatives and cardiovascular risk, while Naranjo expressed appreciation for his advocacy in the field of plant-based nutrition.

Overall, the meeting provided a comprehensive discussion on plant-based nutrition, addressing various concerns and misconceptions while highlighting the potential benefits for overall health and well-being.

TIMESTAMPS
00:00 - Intro

00:44 - Why is Matthew interested in naturopathic medicine and nutrition?

03:28 - Why does Matthew advocate for plant-based nutrition?

05:32 - Difference between plant-based, vegan, and vegetarian diets.

07:14 - Which diet is healthier?

08:07 - Skills needed to optimize a plant-based diet.

12:11 - Protein in plant-based diets.

12:48 - High-protein, low-carb, and low-fat plant-based sources.

16:58 - Plant-based protein powder options

18:30 - Are lectins in vegetables harmful or beneficial?

20:40 - What are lectins?

22:02 - Why is soy criticized, and is it actually harmful?

25:50 - Eggs and LDL cholesterol

32:07 - Can a plant-based diet help with atherosclerosis?

34:30 - Physical activity and reduced CVD risk

35:23 - Correlation between meat and cancer

37:18 - What are oxalates in vegetables

40:00 - IBS and plant-based foods

42:35 - Gut health and the microbiome

44:29 - What about adding more fruits if you don’t like veggies

45:30 - Peanuts a protein source??

46:50 - Fiber and constipation

50:00 - Non-negotiable supplements recommendations

53:21 - Prebiotics and probiotics

54:02 - Benefits of creatine supplementation

54:49 - Outro and where to find Matthew

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🤗⁣A bit about me:
I am an accredited practicing dietitian

My Key Areas i am passionate about:
Weight loss & body re-composition
Nutrition Research & nutrition coaching/education
Diabetes education & Clinical nutrition
Fitness & sports Nutrition
Binge eating disorder &Food freedom
Women’s health & PCOS

@antidiet_dietitian ( English)

[Liveanimalsalone]

Dr Matthew niagra is very much knowledgeable ..

[AstridNar_Coach]

Chapters & Topics:

Introduction and Discussion on Plant-Based Nutrition

Dietary Patterns and Nutritional Concerns

* Plant-based nutrition
Protein Sources in Plant-Based Diets

Discussion on Lectins in Plants

Debunking Soy Myths

Egg Consumption and its Impact on Cholesterol Levels and Cardiovascular Health

Discussion on Plaque Size and Atherosclerosis Reversibility

Discussion on Physical Activity, Meat, and Oxalates

Transitioning to a Plant-Based Diet and Gut Health

Gut health and fiber intake

Fiber Intake and its Impact on Constipation

Nutritional benefits of including more vegetables in the diet

Nutritional Supplements and Plant-Based Diets

[edgbarra]

Quite interesting. I think I'm gonna eat more legumes now

[DonaldW-fg]

Amazing vid, I just realized that Mario updated his favorite way to tackle ED and it's crazy! Although what he previously talked about was pretty decent, it was difficult to follow, I just go'ogled the latest by Mario Volpstein, it's so much simpler and potent now!