Nutrition Made Simple!

A method to reduce arsenic in rice. Rice accumulates arsenic during cultivation. A new study reports a cooking method cutting arsenic in rice by 2-4x.

Uploaded 23-11-20

A common concern with rice is the arsenic content. Arsenic occurs naturally in soil and water but gets concentrated 10X in rice.

Is there a way to reduce arsenic, to get rid of arsenic from rice?

Washing/soaking reduces arsenic but only in white rice, and it also removes nutrients. Cooking rice in an excess of water and discarding eliminates arsenic and also nutrients. Boiling in less water and letting the rice absorb it keeps nutrients but also keeps the arsenic.

Parboiling: cook rice in excess water for 5min, discard, add fresh water, cook until water is absorbed. Arsenic in rice reduced 2-4x.

White rice has less arsenic to begin with. Milling removes the bran, which contains most of the arsenic.

Parboiling removes the most arsenic and preserves nutrition. Reduction in arsenic with this method meant the amount of rice considered safe to eat was increased by ~4x for white rice and ~2x for brown rice

due to the arsenic, recommended daily limit for safety is less than a cup of cooked rice (80-140g) for adults and a couple tablespoons (10-40g) for children (daily average)

with parboiling: safe daily limit = 1-2 cups (180-500g) for adults, (~1 cup for brown, 2 for white rice); ~1/4cup to ½ cup (20-150g) for children, depending on age.

some types of rice have less arsenic than others. basmati rice from California, India or pakistan has less; rice from Arkansas, Louisiana or TX has the most. rice-based foods like rice cereal or rice milks also contain arsenic.

FDA set a limit for arsenic in commercial baby foods.

Arsenic from rice is a concern but keep things in perspective. Instead of stressing out over exact amounts of rice, a simple plan is to have rice sometimes but not lean on it as a daily staple

Connect with me:
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Animations: Even Topland @toplandmedia

References:
https://www.sciencedirect.com/science/article/pii/S0048969720368728b
https://www.sciencetimes.com/articles/28014/20201103/new-study-reveals-best-way-cooking-rice-remove-arsenic.htm
https://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm
https://www.consumerreports.org/arsenic-in-food/fda-sets-limits-for-arsenic-in-baby-rice-cereal/

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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The Game Changers is James Cameron's latest documentary, focusing on plant-based diets. The Game Changers became the focus of controversy before it even came out but few reviews have tried to unbiasedly evaluate its strengths and weaknesses so le'ts put ideology aside and fact-check The Game Changers!!

Uploaded 23-10-19

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References:
Gladiator forensics:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0110489

Diet and endothelial function:
https://www.ahajournals.org/doi/full/10.1161/01.ATV.0000163185.28245.a1
https://www.sciencedirect.com/science/article/abs/pii/S0939475305002139

Diet, blood lipids and erectile dysfunction:
https://academic.oup.com/aje/article-abstract/140/10/930/72467
https://www.auajournals.org/doi/abs/10.1097/01.ju.0000132368.10458.66
https://www.sciencedirect.com/science/article/pii/S1743609515331143

Processed plants and animal foods not as healthy as whole plants:
https://www.sciencedirect.com/science/article/pii/S0735109717375216

Diet and environmental impact:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31788-4/fulltext

Rapid effect of diet on serum cholesterol levels:
https://jamanetwork.com/journals/jama/fullarticle/196970

Script:
the game changers dropped on Netflix few days ago and everyone’s talking about it

So this is the new big documentary on diet and its produced by James Cameron

animal protein comes with cholesterol and SFA, but also with pro-inflammatory and pro-oxidant molecules like heme iron, Neu5Gc and production of TMAO. All things we want to minimize.

animal products have a much bigger footprint as far as water and land use and GHG emissions. Which seems intuitive

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 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!.

#TheGameChangers



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We have an epidemic of obesity and type 2 diabetes on our hands. Are the Dietary Guidelines responsible? Is it time to try something else? What needs to change to address this urgent problem?

Uploaded 19-06-23

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Animations: Even Topland @toplandmedia

References:
1-https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
2-https://www.cdc.gov/diabetes/statistics/slides/long_term_trends.pdf
3-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220163
4-https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5837a9.htm death 5-https://www.prb.org/resources/u-s-trends-in-heart-disease-cancer-and-stroke/
6-
https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf (Figure 1-6, page 30)
7-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855172/
8-https://www.nature.com/articles/1601989
9-https://www.sciencedirect.com/science/article/pii/S0022316622009099
10-https://www.sciencedirect.com/science/article/pii/S2212267220311576
11-https://www.sciencedirect.com/science/article/abs/pii/S2212267215003871
12-https://www.mdpi.com/2072-6643/14/8/1545
13-https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.109.131235
14-https://www.sciencedirect.com/science/article/pii/S0002916522029343
15-https://www.liebertpub.com/doi/abs/10.1089/met.2014.0112
16-https://www.sciencedirect.com/science/article/pii/S0939475321004531
17-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8855121/
18-https://academic.oup.com/ajcn/article/101/5/922/4577558
https://www.jacc.org/doi/full/10.1016/j.jacc.2016.10.089
19-https://healthland.time.com/2011/06/02/the-usda-ditches-the-food-pyramid-and-offers-a-plate/

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 An epidemic of obesity
1:55 Is everyone getting sicker?
3:00 Do people follow the guidelines?
4:58 Are the guidelines health-promoting?
8:55 Time to ditch the guidelines?
10:10 What the guidelines get wrong
10:58 Does one size fit all?



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Experts can't seem to agree on anything!? So who should we trust? In this video we go over 3 red flags and 3 steps to identify solid scientific sources.

Uploaded 30-05-22

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

References:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0034293
https://www.pnas.org/doi/full/10.1073/pnas.1715227115
https://royalsocietypublishing.org/doi/10.1098/rspb.2002.2034
https://theproof.com/making-sense-of-nutrition-with-gil-carvalho-md/

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 Who should we trust?!
00:50 How our brain tricks us
2:49 The 3 As to avoid
5:30 The 3 Ps of solid science
9:38 Putting it into practice



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What effect does the Mediterranean Diet have on risk of death? A new analysis compares 7 diets and their effect on mortality and cardiovascular health. How did the Mediterranean diet compare with Low fat, low sodium etc?

Uploaded 28-08-23

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Connect with me:
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Animations: Even Topland @toplandmedia

References:
1-https://www.bmj.com/content/380/bmj-2022-072003
2-https://www.ahajournals.org/doi/10.1161/01.CIR.103.13.1823
3-https://www.nejm.org/doi/full/10.1056/nejmoa1800389
4-www.sciencedirect.com/science/article/pii/S0140673622001222
5-https://jamanetwork.com/journals/jama/fullarticle/2673150

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 New study on diet and death
2:04 The 7 diets
5:03 The results
7:09 Takeaways
9:34 Limitations of existing trials



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New study pits butter against vegetable oils like olive, canola or soybean and reports risk of death. Media headlines went wild, but what's the actual science?

Uploaded 10-03-25

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Facebook: https://www.facebook.com/DrGilCarvalho/
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Animations: Even Topland @toplandmedia

References:
New study:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2831265

Fats used to cook in 0.5M people:
https://link.springer.com/article/10.1186/s12916-021-01961-2

Food frequency questionnaire:
https://biolincc.nhlbi.nih.gov/media/studies/framoffspring/Forms/Exam%203%20Food%20Frequency%20Questionnaire.pdf

Tissue levels of LA and disease/death:
https://www.sciencedirect.com/science/article/pii/S000291652200778X
https://diabetesjournals.org/care/article/44/9/2173/138865/Dietary-Intake-of-Linoleic-Acid-Its-Concentrations

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 New study
1:30 Butter and death
2:28 Plant oils
4:25 Cancer death
5:27 Butter or bread?
6:30 Compared to what?
9:55 Conclusion
10:41 Epidemiology FAQs
11:53 Food questionnaires
16:52 Confounding
19:38 Putting it all together
24:48 Grass-fed
25:45 Avoid all oil?



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Study shows constipated patients report improvements after REDUCING fiber (!!!). Have we been lied to all along?

Uploaded 17-02-25

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

References:
Case-series:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/

Dyssynergic defecation and biofeedback therapy:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4087765/

Other related videos:
IBS: https://youtu.be/FdQexSS0lOg
Overcoming IBS: https://youtu.be/8ulyGr2JYww

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 Reducing fiber relieves
1:31 Fiber and the gut
3:32 Fiber science
5:12 Fixing the issue



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Mediterranean diet vs Vegan diet. New study compares Mediterranean diet to a low fat vegan diet. A look at the features of the Mediterranean diet and how it compares to a vegan diet for weight loss and metabolic health.

Uploaded 08-03-21

Mediterranean diet or vegan? Which one’s better?
new clinical trial compared a Mediterranean diet to a low fat vegan diet
Both are rich in fruits and vegetables. study: “Mediterranean and vegan diets are variations on a theme: one favors plant-based foods; the other consists of plant products exclusively”
low fat vegan was mostly whole foods. the Mediterranean diet also had olive oil and dark chocolate. they copied protocol of Mediterranean diet study PREDIMED

People on vegan diet lost weight, improved insulin resistance and dropped their cholesterol. People on Mediterranean diet: none of those
So vegan is better than Mediterranean?
weight loss: no weight loss on Mediterranean diet, only low fat vegan

low fat vegan diet better for weight loss. no weight loss on mediterranean diet. people on low fat ate less calories. people on low fat vegan felt full with fewer cals. calorie density. low fat diet was calorie dilute. mediterranean Diet = more calorie dense foods. doesn’t mean we cant lose weight on a Mediterranean diet
low fat vegan had most carbs yet was best for weight loss
"Mediterranean diet caused no weight loss". mediterranean diet had 50g olive oil/day. we could moderate oil to match vegan diet while on a Mediterranean diet
trials compared low fat and low carb diets. weight loss = identical on low carb and low fat

we can lose weight on low carb, low fat vegan, low fat not vegan, Mediterranean

“Mediterranean diet not effective for weight loss”. Doesn’t mean mediterranean diets cant work

headline= ‘vegan beats mediterranean’. mediterranean diet could come out on top depending on design
maybe im biased toward Mediterranean diets?
can mediterranean diet help with weight loss?

here’s a trial where mediterranean diet outperformed low fat for weight loss
Some people lose weight on high fat diets, others on high carb diets.
camps: low fat vs low carb

maybe low fat vegan is better for all? weight change per person on mediterranean or low fat vegan. some lost weight on low fat, gained on mediterranean. some lost on both, more on low fat. some lost more on mediterranean than low fat. some lost on mediterranean and gained on low fat. most lost more weight on low fat

low fat vegan = lost weight, most was fat

low fat diet improved insulin resistance. insulin resistance: you produce insulin but doesn’t function normally. If insulin resistance continues it can lead to diabetes

diabetes caused by eating carbs? must cut carbs to improve glucose metabolism?

diet with most carbs, low fat Vegan, improved insulin resistance. Mediterranean Diet had lower Carbohydrate intake and yet it didn’t improve insulin resistance. opposite of ‘carbs cause diabetes’

improving insulin resistance and diabetes on low carb diets: It’s been done with low carb or high carb diets. not primarily about carbs. Carbs don’t cause diabetes

insulin resistance affected by calories and weight loss. improved insulin resistance and diabetes upon weight loss

trial where Mediterranean diet was better for weight loss: also better for insulin resistance, glucose control

low fat vegan improved cholesterol. diet can't force choice between cholesterol and glucose

Vegan diet = 3x less saturated fat. could we tweak Mediterranean diet to match that? we could improve it by reducing saturated fat in the mediteranean diet. veganizing Mediterranean diet?

Both diets improved blood pressure, mediterranean more. both low fat vegan or mediterranean: doable to improve blood pressure

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Animations: Even Topland @toplandmedia

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Uploaded 27-02-20

Join the Nutrition Made Simple Facebook page: https://www.facebook.com/DrGilCarvalho/

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References:
fresh vs refrigerated vs frozen produce study:
www.sciencedirect.com/science/article/abs/pii/S0889157517300418

we have this general idea that Frozen food is less good.

this study looks at produce, fresh vs frozen

In most comparisons, there was no difference btw fresh and frozen although in some nutrients there was an advantage of the fresh produce

They added a 3rd comparison. Food bought fresh but kept in the fridge for a few days.

with many of the nutrients there was no difference btw refrigerated and frozen. In the cases where there was a difference, more often than not frozen produce retained more nutrition

so frozen fruit and vegetables are a reasonable option, and if you’re like me and the produce lasts a few days in the fridge, frozen may actually be a better bet

As the authors say,
Our findings do not support the belief that fresh food has significantly greater nutritional value than its frozen counterpart

some people prefer fresh bc frozen produce involves more wasted packaging. Others prefer frozen bc it avoids throwing things away when they go bad

There were only a couple comparisons where frozen looked worse than refrigerated: spinach, broccoli and blueberries.

And even then it was only for specific nutrients and there was still a lot of nutrition left, at the end of the day, whether fresh or frozen getting those fruits and veggies is always a good idea


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 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!.



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8 Foods I Eat as a Doctor for Gut Health

Uploaded 30-05-26

full IBS video: https://youtu.be/FdQexSS0lOg

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

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
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IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
Prunes https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.12913
Stanford trial https://med.stanford.edu/nutrition/research/completed-studies/fefifo.html

Kefir
https://link.springer.com/article/10.1007/s13197-021-05139-9
https://pubmed.ncbi.nlm.nih.gov/34280689/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12554242/

Beta-glucan
https://www.sciencedirect.com/science/article/pii/S2950194625001621
https://www.sciopen.com/article/10.26599/FSHW.2024.9250278

Oats
https://www.tandfonline.com/doi/abs/10.1080/10408398.2024.2382352

Berries
https://pubs.rsc.org/en/content/articlehtml/2020/fo/c9fo01634a
https://pubmed.ncbi.nlm.nih.gov/34977111/
https://pubmed.ncbi.nlm.nih.gov/27006201/

Pulses
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
https://www.sciencedirect.com/science/article/abs/pii/S027153172200077X

Resistant Starch
https://pmc.ncbi.nlm.nih.gov/articles/PMC10085630/

Walnuts
https://pmc.ncbi.nlm.nih.gov/articles/PMC5852820/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5991202/

Kiwi
https://pmc.ncbi.nlm.nih.gov/articles/PMC9572406/
https://onlinelibrary.wiley.com/doi/10.1155/2022/7596920

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 Gut health
0:57 Constipation solution
2:32 Fermented
4:58 Prebiotics
14:52 Hype
16:47 2 step plan



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