Nutrition Made Simple!

Fruits and vegetables are the healthiest foods on Earth. But vegetables vary tremendously in their health benefits. Today we take a quick look at the science: Which vegetable(s) take the prize of Healthiest on Earth?

Uploaded 01-10-18

Previous video on healthiest fruits:
https://www.youtube.com/watch?v=cjnLZ4g88YM&t=33s

References:
https://academic.oup.com/jn/article/133/9/2812/4688193
https://www.sciencedirect.com/science/article/pii/S0308814604000366
https://www.sciencedirect.com/science/article/pii/S0308814608006419 (full-text: https://www.richardbeliveau.org/wp-content/uploads/233.Boivin.pdf)

legumes and survival:
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdf


classic video on veggie health benefits by Dr. Greger:
https://nutritionfacts.org/video/1-anticancer-vegetable/

Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate 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!.



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The new USDA Dietary Guidelines are out. Can we trust the Guidelines? Is the USDA reliable? What do the new Dietary Guidelines get right and wrong? An objective look at the 2020 USDA Dietary Guidelines

Uploaded 04-01-21

The new usda dietary guidelines were just released. The USDA guidelines are the official dietary recommendations for Americans

they emphasize dietary patterns
Do you eat an abundance and variety of fruits and vegetables? Is much more important than kale or sesame seeds specifically

Its not about ‘super foods’

they propose 3 healthy dietary patterns as example: omnivorous, mediterranean and vegetarian. so there's flexibility within a healthy diet

6 food groups to focus on: 1) fruits and 2) vegetables
almost 80% of Americans undereat fruit
almost 90% undereat Vegetables

3) Grains; at least half should be whole grains

most people overeat refined grains and undereat Whole grains

“from the 1st edition of the guidelines Americans have fallen far short of meeting recommendations”

I disagree with plenty in the usda guidelines but if americans followed the guidelines on grains, that would be a huge upgrade

if ppl ignore them whats the point of the guidelines? governmental programs and reference for health professionals

4) Dairy

Canada dropped the dairy in their last national guidelines

the guidelines show dairy as a key food group, not an option. So that’s one of my main problems with these guidelines

5) Protein foods

they list animal and plant sources of protein

USDA conflict of interests. healthy eating vs agricultural interests

usda = dpt of agriculture

many diseases in the west are linked to overconsumption so USDA is stuck. Telling people to eat less of some foods makes sense scientifically but it hurts agriculture

guidelines must be issued by organization that only cares about the science

6) oils (they mean unsaturated fat), they include nuts and seeds and seafood and avocado

foods of concern: added sugars, saturated fat (favor unsaturated, esp. polyunsaturated), sodium and alcohol

guidelines innovated on recommendations for small children

my predictions for next guidelines: environmental impact, emphasis on plant protein, 3) dairy will lose emphasis

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Guidelines:
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Myplate and diagnostic quiz:
https://www.myplate.gov/

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



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Does Glyphosate cause cancer? Glyphosate (Monsanto's RoundUp) is a common herbicide and there's a report link to cancer risk. A look at the science on Glyphosate and cancer.

Uploaded 03-02-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
2005 cohort:
https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.7340

contrary views on the 2005 cohort:
https://link.springer.com/content/pdf/10.1186/1745-6673-2-15.pdf
https://www.mdpi.com/1660-4601/12/2/1548

17 year analysis:
https://academic.oup.com/jnci/article/110/5/509/4590280

3 cohorts pooled:
https://academic.oup.com/ije/article/48/5/1519/5382278

breast cancer study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8044054/

meta-analyses:
https://www.mdpi.com/1660-4601/11/4/4449?wptouch_preview_theme=enabled
https://www.tandfonline.com/doi/full/10.1080/03601234.2016.1142748#abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706269/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7809965/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8223940/
https://link.springer.com/article/10.1007/s10552-020-01387-w

IARC position:
https://www.iarc.who.int/wp-content/uploads/2018/07/MonographVolume112-1.pdf

more on glyphosate and cancer:
https://academic.oup.com/aje/article-abstract/161/2/121/256660?redirectedFrom=PDF
https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.0901731
http://www.centerforfoodsafety.org/files/guyton-et-al-2015_35818.pdf
https://link.springer.com/content/pdf/10.1007/s00204-017-1962-5.pdf

Other scientists with different views:
https://skepticalinquirer.org/exclusive/a-skeptical-guide-to-glyphosate-toolkit-for-ten-common-claims/
https://news.immunologic.org/p/glyphosate-still-doesnt-cause-cancer
https://gidmk.medium.com/glyphosate-isnt-giving-you-cancer-f4597a35f87e

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 xx
0:50



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What are the best iron foods sources? Do we need steaks to get iron? Do we need iron supplements?

Uploaded 01-03-19

Iron is one of the most misunderstood nutrients. Today we cover everything we need to know about iron.

Which has the most iron: beef, lentils, milk or chia seeds?

3 oz steak = 14% of daily needs for the average woman. Men need less iron. lentils? 15.5%. Milk? no iron in milk. How bout chia? 77%. Chia’s got iron for days.

2 tbsps of chia = almost 20% of iron needs.

does that mean everybody needs chia? No. iron is everywhere.

Iron is everywhere. We can get iron from animals or plants. So many worried about getting iron, iron deficiency, iron foods, iron supplements, and yet its abundant.

it’s ‘iron-ic’. over a day do I get all the iron I need? that example maxs out iron needs for women.

So finding iron in foods is not a problem. you dnt need meat for iron or steak to not be anemic. Plant foods have iron.

plants have iron, but iron isn’t all equal. Is the iron in meat absorbed better? 2 types of iron, heme and non-heme. plants like lentils and sesame seeds only have nonheme iron

is heme iron better absorbed? iron absorption depends on e.g. vitC

If there’s no vitC, we can absorb more iron from a meal containing meat. But if vitC is present, the difference goes away.

does that mean if I don’t eat meat I have to eat oranges to get my iron? broccoli or bellpepper would give you enough vitC to get this effect

coffee and tea also influence absorption of nonheme iron. they block absorption. So if u have trouble getting iron, have ur coffee and tea in between, not during meals.

if heme and nonheme iron are absorbed differently, just mix it up and have both? some steak and some lentils? absorption is not their only difference. the health effects of heme and nonheme are also massively different.

Heme iron has been tied to Higher risk of CVD. Cancer. Diabetes. specific to heme iron, the type found in meat.

Each mg of heme iron has been associated to 7-27% higher risk of CVD. we need multiple mgs of iron per day so these studies suggest we lean on nonheme iron to meet our requirements.

meat-free diets can contain more iron and ppl who don’t eat meat dnt have higher risk of iron anemia so all that iron in the plants is absorbed.

if u have trouble getting iron, if u suffer from iron deficiency anemia, a supplement may be justified.

differences in iron absorption btw diff people. So if u have trouble getting iron, veggies esp. vitC rich like broccoli and bellpeppers or lemon on ur legumes, avoid coffee and tea with ur meals, also iron-fortified cereal. these can increase iron absorption up to 10 times!

getting most of our iron from plant foods = getting the healthiest kind, nonheme.

I didn’t say ironic, didn’t say the issue of iron is a magnet for controversy.


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References:
Meat-free diets can contain more iron:
https://www.sciencedirect.com/science/article/pii/S0002822311002756

vegetarians are not at higher risk of iron deficiency anemia than other groups:
https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets?inline=true

Iron absorption and Vit C:
https://academic.oup.com/ajcn/article-abstract/30/2/235/4650136

when looking at whole diets as opposed to isolated meals effect of VitC less marked:
https://academic.oup.com/ajcn/article/73/1/93/4729737

drinks affect iron absorption:
https://europepmc.org/abstract/med/6896705

ea 1mg/d of heme iron associated with 7-27% higher risk of CHD:
https://www.sciencedirect.com/science/article/pii/S0939475314002889
https://link.springer.com/article/10.1007%2Fs00394-013-0535-5

heme iron and stroke:
https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.112.679662

heme iron and cancer:
http://cancerpreventionresearch.aacrjournals.org/content/canprevres/4/2/177.full.pdf

heme iron

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How to grind flax seeds in 10secs in your kitchen and how to store your ground flax seeds for maximum nutrition. Flax seeds are a great source of the omega 3 ALA so here's how to grind flax seeds quickly and easily.

Uploaded 09-11-20

let’s look at how to grind flax seeds and how to store them to preserve those omega3s

add a few tablespoons in your blender, grind for a few seconds, until it’s a fine powder. how do we store it? No point grinding the seeds so we can get all the nutrients, if they just degrade right after.

Grinding increases the nutrition we can get from the seeds and ground flax seeds are stable at room temperature up to at least 4months. Some people grind their flax seeds fresh every day. We can grind a whole batch.

Or buy it pre-ground. Flax seeds are so rich in omega 3s that 1 tbspoon covers daily needs of ALA, the essential omega3 we need to get from our diet.

So that’s how we grind flax seeds and store them, here’s info on grinding chia seeds and more on omega 3s in general.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
grinding increases bioavailability of flax seeds:
https://academic.oup.com/jn/article/135/12/2812/4669921
https://www.tandfonline.com/doi/abs/10.1080/07315724.2008.10719693

ground flax seeds stable at room temp up to 4mos:
https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02540591
https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/s11746-000-0038-0
https://www.sciencedirect.com/science/article/abs/pii/S0963996915301253

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



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Science consistently points to these foods for plaque reversal

Uploaded 02-01-26

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
Omega 3s and fish:
https://jamanetwork.com/journals/jama/fullarticle/203640
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/association-of-fish-consumption-and-dietary-intake-of-marine-n3-pufa-with-myocardial-infarction-in-a-prospective-danish-cohort-study/8FA0F862353A16F3FF5321EFB31A69C5

Olive oil:
https://www.liebertpub.com/doi/abs/10.1089/dia.2013.0178
https://pubmed.ncbi.nlm.nih.gov/37977313/
https://pubmed.ncbi.nlm.nih.gov/31378629/

Oats and beta-glucan:
https://link.springer.com/article/10.1007/s00394-021-02763-1
https://pubmed.ncbi.nlm.nih.gov/27724985/

Cocoa:
https://pubmed.ncbi.nlm.nih.gov/38931273/
https://pubmed.ncbi.nlm.nih.gov/15755830/
https://www.sciencedirect.com/science/article/pii/S0002916522002751

Kefir:
https://pubmed.ncbi.nlm.nih.gov/34280689/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12554242/
https://pubmed.ncbi.nlm.nih.gov/33612379/
https://pubmed.ncbi.nlm.nih.gov/37102491/

Cruciferous Veg:
https://link.springer.com/article/10.1186/s12916-024-03577-8

Legumes:
https://link.springer.com/article/10.1007/s00125-009-1395-7
https://www.sciencedirect.com/science/article/abs/pii/S0939475309002117
https://academic.oup.com/ajh/article/27/1/56/142475
https://www.sciencedirect.com/science/article/pii/S0955286324001505

Garlic:
https://www.sciencedirect.com/science/article/abs/pii/S0944711315000264
https://www.mdpi.com/2072-6643/16/11/1692
https://www.sciencedirect.com/science/article/pii/S0022316622165946
https://pubmed.ncbi.nlm.nih.gov/28319598/

Berries:
https://pubmed.ncbi.nlm.nih.gov/34977111/
https://pubmed.ncbi.nlm.nih.gov/27006201/

Nuts:
https://pubmed.ncbi.nlm.nih.gov/26561616/
https://www.sciencedirect.com/science/article/pii/S0002916523273815
https://www.sciencedirect.com/science/article/pii/S0002916522031045

Coffee:
https://academic.oup.com/eurjpc/article/29/17/2240/6704995
https://academic.oup.com/aje/article-abstract/174/9/993/168426

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 Diets vs Actual foods
0:47 5 Main causes
1:31 Key nutrient for heart health
2:31 Healthy fats
3:29 Not magic
4:02 A top fiber
4:54 Flavanols
6:17 Fermented food
7:21 Vegetables not all created equal
8:21 Allicin
9:16 Anthocyanins
9:58 Phytosterols
10:31 What about coffee?



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Beef and climate change. Fact-checking 'What I've Learned"'s video on red meat and climate change, climate science evidence on meat, esp. beef, and environmental impact

Uploaded 03-05-21

What I’ve learned: beef isnt that polluting

raising animals= greenhouse emissions. growing their food = more emissions. eliminating animal agriculture reduces greenhouse emissions GHGs by 2.6%?

stop raising animals BUT keep growing tons of corn even tho cows and pigs and chickens are gone

grow tons of corn. our diet = 80% grains, mostly corn

even with these crops =better for environment, less emissions

if we keep producing animal food emissions don’t change as much

farmers would stop growing food for cows? continue to grow animal feed?

Feedlot diet: plant-based scenario= 5,000 cals
3,000cals from corn (24 ears of corn)
if farmers didn’t change, kept putting out corn? (assuming crops in proportions currently grown)

no animals but produce their food? environmental improvement = not large

worth moderating animal agriculture? animal agriculture esp. beef, corn in monoculture, generates less emissions

no animal products = lower food GHG emissions

US meat = 3x the global average, dietary change has greater effect, reducing food emissions by 61-73%”

we eat more beef, change our diet

no animal products: “28% reduction in global greenhouse gas emissions”. emissions from food in half, total emissions down by 28%

50% reduction in animal products = 20% less emissions

animal products = majority of food-related emissions (70% of agricultural emissions). “meat dominates impacts on emissions”

moderating animal foods. reducing food waste cuts food emissions by 9%, changing diet, moderating animal foods, 56% less emissions from food

total emissions? GHG emissions require diet change
less animal products, esp. beef= effective to reduce dietary emissions
no Animal Agriculture = 56% less Emissions

less emissions: cattle to pigs/chicken. more impact than plants, less than red meat

red meat? do environmental scientists hate beef? environmental impact is disproportionate

emissions for plant foods. bigger emissions: eggs, dairy, fish, chicken, pork, beef. higher than other animal products

meat (beef or lamb) = environmental impact 20–100 times plants. animal products = 2–25x higher than plants. whether foods are matched by protein content, serving, or mass

beef requires more feed. 1lb of milk or eggs = 2-3lbs of plants, poultry = 2-5, pork 3-9, beef = 24-49

less cows = less crops

feeding cows grass: environment. grass-fed beef requires more water, more fossil fuels, bigger carbon footprint (emissions extend)

ruminants convert grass into human-edible protein, big environmental impact

is all beef the same? some producers cause more emissions. even cleanest beef = worse than animal foods and much worse than plant protein like beans

dietary change (foods we eat)=more benefits than tweaking production

optimizing beef

fossil fuels? can we cut fossil fuels and leave food alone?
reducing emissions from fossil fuels is essential but even if fossil fuel emissions were halted, food would prevent climate targets

climate goals require changes to food system. eliminate fossil fuels = more leeway on food

changes to transportation + energy + Food (big chunk of emissions)
many don’t want to change fossil fuels

are animals/beef a significant source of emissions? yes. will it solve climate change by itself? no

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://www.pnas.org/content/pnas/114/48/E10301.full.pdf
https://www.pnas.org/content/115/8/E1701
https://www.pnas.org/content/115/8/E1703
https://www.pnas.org/content/115/8/E1704
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168400/nutrients
https://www.pnas.org/content/115/8/E1

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Best science-based tips to blast that liver fat

Uploaded 20-11-25

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
21% reduction:
https://onlinelibrary.wiley.com/doi/full/10.1002/hep.23129
50% reduction:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4945989/
cardio better for men?
https://pubmed.ncbi.nlm.nih.gov/27639843/
3 sessions/wk:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7925136/
body weight exercises:
https://pubmed.ncbi.nlm.nih.gov/27639843/
HIIT:
https://pubmed.ncbi.nlm.nih.gov/26265792/

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 Exercise reverses liver fat
0:36 Adding diet
1:10 Weights vs cardio
2:23 Best workout
3:13 How long
3:39 HIIT
4:20 Sample week
4:57 Diet



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Is HDL-cholesterol protective? Does HDL-cholesterol offset the risk of high LDL-cholesterol? What is the relationship between HDL- and LDL-cholesterol and what does the evidence say about HLD-cholesterol and cardiovascular risk?

Uploaded 24-06-21

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
full podcast: https://www.youtube.com/watch?v=8jg9devGbkU
HDL-c meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103514/

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



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Is Avocado Oil healthy? What does the science say?

Uploaded 10-02-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
http://publications.article4sub.com/id/eprint/748/1/Oji2922020CSIJ55138.pdf
https://www.sciencedirect.com/science/article/abs/pii/S0308814611015974
https://www.sciencedirect.com/science/article/pii/S0022316622100763?via%3Dihub
https://www.sciencedirect.com/science/article/abs/pii/S1756464617305315
https://www.researchgate.net/profile/Allan-Woolf/publication/294404973_What_is_unrefined_extra_virgin_cold-pressed_avocado_oil/links/5f40e593a6fdcccc43e5b9ad/What-is-unrefined-extra-virgin-cold-pressed-avocado-oil.pdf

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 Avocado oil Nutrient composition
1:01 Smoke point
1:59 Nutrient absorption
2:19 Postprandial bloodwork
3:06 4 commercial grades



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