How to Fix Your Hormones, Cravings & Weight… Without Starving Yourself.

How to Fix Your Hormones, Cravings & Weight… Without Starving Yourself.

Author Name:Dr Pal

Youtube Channel Url:https://www.youtube.com/@DrPal

Youtube Video URL:https://www.youtube.com/watch?v=ZbOrjYZvK5w



Transcript:
(00:00) your take on palm oil. >> So palm oil is another made into a villain. >> One tbsp of white sugar is slightly inferior than 1 tbsp of jagury because jaggery has micronutrients. >> So the micronutrient is very less >> dates is it a replacement of for an artificial sweet? >> Definitely no.
(00:19) Let's say that a person listening to this is going through some infertility issues maybe PCO over three to four cycles of IVF no success just they will be on a strict >> watermelon ice cream >> ice cream which do you think has more glycemic index >> ice cream >> no one person is lean another person is obese so when food is not available for 5 days or 7 days who is going to survive >> obese >> the obese >> what is your recommendation vegetarian or non-vegetarian source of protein or doesn't matter >> only the Animal source foods give all
(00:50) these essential amino acids except maybe for soya bean to some extent. >> Whenever I talk about nuts, people don't ask how many nuts I will eat. The first question what they ask >> soaking. >> Soaking almond milk, what is your take on that? >> But basically a milk should contain lactose.
(01:08) If that doesn't contain that lactose sugar, obviously only the name can be there as a milk. >> Before we dive in, can I be honest with you? It blows my mind that 57.9%age of you who listen regularly still have not subscribed to our channel. If you enjoy the podcast, the stories, the signs, maybe even laugh at our jokes, could you do us a small favor? Hit that subscribe button.
(01:31) It takes only 2 seconds and helps us keep bringing you better guest and episodes every week. I'm truly blessed to have all your support and I'm sure you will support me in the journey. Now, let's get into today's episode. Welcome to another episode for podcast with gat feeling with Dr. Pat. In this episode I have my friend Dr.
(01:51) Arun Kumar who is a practicing pediatrician in Kibatu. He has a lots of followers on YouTube and Instagram as well. He's a big proponent of proper nutrition education. Let's dive deep into this episode to learn a lot about him and also his thoughts on >> Hi Aron. Thank you so much for being in the podcast again.
(02:12) I'm very very excited because last time you said so many things about diet and all my audience asked was why is it very difficult to follow? >> What do you think following a diet? >> Ah why? So evolutionarily >> so the human biology is uh never trained to follow a diet for losing weight or coming out of this. >> Evolutionarily the problem has always has never been a surplus.
(02:41) >> It has always been a deficit >> scarcity >> scarcity. >> So evolutionary all our hormones are trained to store fat whenever possible. So everything the insulin resistance everything the genes are helping in our survival mechanism traditionally. So whenever uh in the prehistoric era or the before 10,000 years the paleolithic era food was cost.
(03:08) So whenever food is available the hormones have to store the fat whenever possible. M >> so on a survival basis >> there are two persons >> one person is lean >> another person is obese >> so when food is not available for 5 days or 7 days who is going to survive >> obese >> the obese >> so that is why evolutionarily all the obese people so probably the thin people they would have died in in the before >> so all the obese people nowadays are um the successors of the people who had better survival mechanism when food was scarce. So the whatever genes that were
(03:52) supposed to protect us during the uh 10,000 years back during the starvation now since we have a food surplus not very long period just for the past 50 years 60 years correct >> we have a food surplus only for even till 1960s there was famine in Tamil Nadu >> so the food surplus only for the past 50 years in India >> so now all the genes which were helping our survival now they are becoming becom our enemies.
(04:24) So our genes are never uh trained to lose fat. They are always trained to store fat. So we may voluntarily think okay I want to lose fat >> but our genes do not allow that. That is why being part of a diet restricting the calories it is always a difficult task. M >> gaining fat is a little bit easier >> because of the abundance [laughter] >> because of the abundance >> and uh also the cravings also it makes a big difference right so let's say somebody is following a diet they say that you know I just couldn't control the cravings >> what do you usually say to your patients
(04:58) >> so the basic things uh so basic things even though we say eat less work more for weight loss >> so if that was so simple then everyone would have just counted of the calories and uh lost weight. So there will be nothing called obesity in this world because everyone knows when you eat less we will be able to lose weight.
(05:20) >> Everyone knows if you work out more you'll be able to lose even if you are not able to work out more. Eating less if it was very easy then no one on earth will be obese. Correct? Because of the hormonal imbalances that are associated with obesity whether it is insulin resistance, leptin resistance, whatever the imbalances and whatever there are lots of hormones as you know this hypothalamus, lots of neuropeptides that are controlling the appetite all that because of that the craving is inherent to all the obese persons.
(05:52) >> So we have to suppress those hormones. So to suppress those hormones so either two things. So either we should uh increase the volume of the food. So increasing the volume of the food will suppress the grin which is the gut hormone which controls the appetite. So for increasing the volume we take more fiber.
(06:16) So in one way that helps in one way. >> So cravings is happening because of hormonal imbalance. >> Hormonal imbalance. So in another way even when you take lots of fiber say if a person wants to lose weight and say he takes around 300 gram of vegetables in a meal >> even if he takes that and he takes little bit carbs some rice or roti after one or two hours again he will feel hungry and cravings this is because of the other hormones the insulin the neuro hormones the insulin has an effect on the hypothalamus like there is insulin resistance in the peripheries we say
(06:49) muscle insulin resistance Hypatic insulin resistance. There is also central insulin resistance in the hypothalamus. >> So for our audience, educate us about insulin resistance. What is insulin resistance? >> Yeah. >> So insulin resistance is simply like the insulin is not functioning properly. Correct. >> So insulin is the hormone which actually allows the whatever energy we are getting from the food to be converted into either energy.
(07:16) So whatever that we eat rice idli dosa chapati we derive glucose uh from the food that glucose has to be converted into energy and that is taken care of by insulin by allowing the glucose to enter the cell cells from the bloodstream. Whenever the energy is excess the same insulin converts the excess glucose into fats and store in the adipos tissue.
(07:41) So this is the basic functionality of insulin. So whenever the insulin resistance means due to obesity or genetic factors the insulin is not functioning properly that means the cells are resisting the action of insulin. >> In obesity whenever this fat starts accumulating the cells do not respond to insulin like it was before. >> So there is resistance to the orders or the commands of insulin.
(08:09) Because of that even though there is energy the glucose in the blood it is not able to enter the cells. So the blood sugar rises. So this is diabetes. >> So this extra sugar even though because of insulin resistance there will be over secretion of insulin by the pancreas to counter this effect. >> So there will also be high blood sugars there will also be high insulin also because of this resistance.
(08:35) So whenever this insulin is also extra roaming around >> is not able to act anywhere. So it will convert all the excess sugars into fat. >> So there is hyper triglycerides that gets deposited in the liver that is fatty liver >> that gets deposited in the adipost tissue that is obesity. >> So it's a cascade. >> So there is the problem.
(08:57) So the diabetes the same hyperinsulinemia that is excess insulin in blood affects the ovaries that is PCI. So it's a cascade because the insulin is not functioning properly we can get multiple problems in multiple areas. It affects the kidneys and uric acid pathway the person gets gout. So many areas many problem. >> A normal person let's say that they are genetically predisposed to uh insulin resistance based on what you said.
(09:25) uh but that person is in the last 50 years even though there's availability of food let's say that they are eating protein fiber low calorie and was able to maintain the weight then the cell which is uh working will continue to work despite the genetic resistance or most of the times right >> so it is always as we always say in medicine it is both the agent the host factor and the environmental factor so in any disease there has to be agent factor host factor and the environmental factor so even Although there's a
(09:54) genetic predisposition >> if the lifestyle is good enough, >> if the food is right, the physical activity is right, >> at least we will be able to avoid or at least postpone. >> So that is another point I want to stress here. >> Here recently we are seeing the prepment of the onset of these diseases. >> So whenever I see a person aged 40 years or 35 years coming with diabetes, I will ask family history of diabetes is there.
(10:20) They will say my father has but he has developed only recently. He is only 65 years old >> and this guy would have developed by around 35 years. So there is advancement of this early onset and myself being a pediatrician they show also their kids to me >> and when I see uh so as we discussed in a previous podcast the kids would have already got this aanthosis black patches >> black patches in the neck >> when yeah then I tell them okay so your father is a diabetic but at 65 years he developed at 40 years >> this kid 10 years or 12 years if I check
(10:56) the fasting insulin levels it will be way high the hba1 will be borderline somewhere in pre-diabetic range. >> So that is the alarming thing is we are getting advancement in the age of onset of the diseases. >> We are shockingly we are getting type two diabetes in kids nowadays lots of >> not type one.
(11:18) Whenever when we were doing pediatrics whenever a kid is diabetic we always used to say it is type one that is insulin is not secretreting at all >> because problem. Yeah. No, it's more autoimmune. Autoimmune problem. >> So it's a pancreatic failure. So that's a different disease. >> But nowadays we are getting lots of type 2 diabetes like adults.
(11:37) So the whatever diabetes which was supposed to developed at 30 years or 40 years now they are getting at 15 years 20 years. >> That is the problem. >> So definitely from our side if you are able to control the lifestyle at least if you are not able to avoid at least you'll be able to postpone. Yeah. >> So there is a comical saying where it says that uh uh obesity runs in family but the problem is nobody runs in your family right but uh I am saying the flip side so let's say there is no family history at all okay this is that lean
(12:08) person that you're talking about >> even in that person let's say the calorie intake is high and a lot of ultrarocessed food when the calorie intake goes up the extra calories is getting converted into fat >> and this fat is triggering this inflam all these markers interlucan 12 TNF all this will attack on the cell and the cell will become resistant to insulin that is the >> trigger point >> trigger point >> so either way >> either way >> so that is why lots of lean people we have seen uh so I have few uh female
(12:44) clients >> who would say that they were only weighing around 35 to 40 kg till marriage >> so lean uh Whatever diet they were lean >> but post pregnancy due to the hormonal changes due to their changes in the lifestyle >> now they are 80 kg 90 kg >> and these people get insulin resistance soon so there is an interesting hypothesis called barker's hypothesis >> what is bark hypothesis >> so this very interesting fact >> so so there are two uh kids say from so one kid is either born with a normal birth weight or even a little bit higher
(13:23) birth weight. >> Another kid born with a low birth weight. >> So the normal birth weight they will develop into a normal frame adult >> say 70 80 kg >> they are less prone to develop the lifestyle diseases. >> But the lean kid as traditionally our mothers and the grandmothers they want to push uh the kids to eat more and they want to make the kids fatter or plumber bigger. Yeah. Bigger.
(13:53) These kids whenever if they are pushed more to gain weight these kids develop more obesity diabetes hypertension all these metabolic syndrome this has been proved >> even the study conducted in CMC velour >> so it's the entire cohort they have checked from 1970s so whenever the normal weight kid they did not develop into diabetes much the underweight kid when pushed further they develop diabetes because their body mechanisms are not able to tolerate the excess fat.
(14:26) So whenever a lean person becomes obese at some point of time they will definitely develop diabetes because of this inflammation. So this is called baka cypyus. So whenever a lean child comes to my OPD the mother asks >> uh some give some prescription to make the child little bit uh bigger chubbier. I will say do you want your child to develop diabetes? Are you asking prescription for diabetes for future? I would not recommend that.
(14:51) >> So they shouldn't worry about the weight as long as they fall into the percentage >> at least some micronutrients is fine. The child is not anemic. The child is relatively healthy. Definitely the child should not be pushed further. It is better to keep the child lean. So that is always better.
(15:08) So this is the problem. So that is why traditionally in India previously the birth weight was on the lower side. >> So we used to drink lots of energy drinks. Mhm. >> In our childhood it was always like give some this energy drink this energy drink you will grow taller stronger and all that and all these people have become diabetic.
(15:25) >> So that is why in western population their built is default it is higher their incidence of diabetes is little bit lesser than India. >> So that is a problem >> you know we did some research in uh California on uh low birthw weightight babies. So there is something called thin fat Indian baby hypothesis.
(15:45) So what that means is that let's say you take two kid one is an American kid and the other one is an Indian kid same birth weight >> but the adipost tissue level is higher in the Indian baby >> Indian babies >> same birth weight and the adipost tissue is mainly around the belly >> belly >> so that is what the central adiposity factor >> so that is what contributing to all these metabolic syndic so we were talking about cravings and then we talked about insulin resistance so cells is not responding to the insulin so insulin resistance is Right. So that is
(16:15) why you are craving as well because you are predisposed to it and you said either you increase the volume of the food by increasing the fiber content >> to suppress those hormones. So just the volume increasing the volume will not be sufficient. So then comes the effect of the food composition.
(16:34) So more proteins and more healthy fats when they replace these carbohydrates it will suppress all these hormones. M >> so all this uh insulin and everything because of that there will be more satiety the insulin uh the circulating insulin levels will come down I said something about central insulin res we were that's why so >> we were talking about the peripheral cells that is the muscle cells and liver cells not responding to insulin >> in the same way there is a part in our brain that is hypothalamus there is an area where there are lots of hormones
(17:12) controlling the appetite. There are few hormones which increase the appetite. There are few hormones which decrease our hunger. >> A person listening to this they always think that you know insulin resistance increase insulin levels. Why do low carb diet work? >> Yeah. So there is so for any diet to work say from a weight loss perspective.
(17:33) >> So a calorie deficit is needed. So calorie deficit if it was that simple say instead of four chapati >> uh let him eat two chapati instead of 300 g rice let him eat 100 g of rice. >> So if that was so simple we could have just reduced the quantity and eat less and we should be able to lose weight. But whenever we try to eat less all these hormones kicking >> they will make our body to eat more >> because the hormones do not want to lose fat.
(18:07) >> We want to lose fat but our hormones are not trained to do that. From an evolutionary perspective say from an evolutionary perspective uh if there is no food >> and we if we don't develop that craving 10,000 years back will the man would have gone for hunting? uh say suppose there's no food and the hormones are happily they are satisfied in getting energy from all the stored fat.
(18:32) So the man will sit happily for 2 days and you will die by third day fourth day. But whenever even if there is some fat the hormones will not allow to take energy from that fat. >> It will make you crave for food. Because of that he would have a man by nature developed tools to hunt larger animals. Because of this craving, because of this all these hormones, these craving hormones were giving a survival advantage.
(19:01) If that was not there, man would have never hunted, would have sat happily and would have died off by third day, fourth day when food was not there. >> This craving was making us hunt. This craving was making us gather around and search for food. >> So to resist this is a difficult task. >> So that is a problem. So in low car what happens? So as I said we are reducing the carbs increasing the proteins healthy fats and fiber >> correct.
(19:26) >> So because of this apart from the calorie restriction so that is always there >> apart from the calorie restriction this balance we are reducing carbs the primary mode of energy will be beta oxidation of fat and ketosis in a low carb diet. This ketones itself will suppress the hormones. So they'll use fat to provide energy.
(19:49) >> Yeah. fats and to some extent proteins. The ratio changes >> changes. >> So these themselves will suppress the appetite. >> So ketones are the end product of the fatty acid metabolism. >> Fatty acid metabolism in one pathway in one pathway. >> In one pathway. So in all other diets we have to suppress the appetite by mental control.
(20:08) >> Okay, mindful eating everything. But in a low carb diet even if we eat little bit more we will not be able to eat beyond a certain limit. The food itself will control the appetite. So that is the advantage. So a person need not have that extra mental control. The low carb weight they will be able to eat only a certain extent.
(20:30) The food itself will give a satiety feeling. That is one thing. >> And that is another interesting fact. There is something called TEF. That is the thermic effect of food. >> So so if you eat some carbohydrates, if some food has some 100 calories. So when we eat the carbohydrates all the 100 calories or at least 90 to 95% of the calories will get converted into energy.
(20:53) >> So if we eat fat if we eat 100 calories everything will get converted into energy. But when we eat proteins if we eat 100 calories only 60 to 70 calories we'll be able to derive from the uh proteins. We may count 100 calories from the calculators but 30 to 40% is lost because 30 to 40% calories are wasted in digesting the protein itself metabolizing the protein.
(21:19) So if a person takes a 2,000 even a person takes a little bit higher calories 1,500,600 even 1,800 calorie diet on a high protein diet actually he'll be receiving only some,300,400. So more satiety because of protein and actually he's getting less calories. That is why the weight loss effect is augmented.
(21:40) So because of this multiple effects the controlling the appetite this protein the thermic effect of food all these contribute to better weight loss in a low carb approach. >> Not just weight loss. There are other mechanisms apart from weight loss. Even a lean diabetic if a person is having not just obese diabetic a normal weight plus diabetes because of less carbohydrates and less insulin requirement he'll be able to control the blood sugars excellently >> a PCOS even a lean PCI will be able to control the PCOS so all other dietary methods they reduce the problems only
(22:14) via weight loss >> low carb diet has an independent mechanism irrespective of weight loss even in normal weight people we can reverse PCOIS control the diabetes make diabetes into remission and reverse the PCOIS with a low carb diet which is not possible in other diets. >> That is the difference. >> Wow, that's a wealth of information.
(22:36) I'm just summarizing what you said. Okay. So basically for low carb what what should happen? You should increase the protein or you should increase the healthy fats. >> So protein has a thermic energy. >> Both both. Yeah. Increasing both. Both. >> So protein has thermic energy. So even though you eat a little bit more 30% is lost in digesting the protein because very difficult digest protein.
(22:55) Second, you said that because you're increasing healthy fats, the byproduct is ketones and ketones will make the leptin work >> in some way. >> In some way, ketones will >> ketone will suppress the appetite. >> Suppress the appetite >> which means the leptin resistance, the leptin hormone is slightly increased which will getting the function back.
(23:14) So you will decrease the hunger >> hunger, >> you'll promote the satiety in turn you will lose weight. >> Very nice. Anybody who listening to this revise this again >> again [laughter] it's a difficult chapter. >> It's a difficult chapter. Please don't skip it. The exam question will definitely come. [laughter] >> So which means that's why keto is working.
(23:35) >> Yeah. >> Keto means less than 20 g of cups. >> But studies are saying that long-term keto like more than 10 years or 12 years have some delirious effects on the body. Is that true? >> No. The problem is that we should first of all we should decide what is needed, how long it is needed. >> So we must define the objectives first.
(23:57) >> So if the objective is to lose weight, >> even if the person is say around 100 or 150 kg, >> the person has to be on a diet only for 1 to two years. >> That is one thing. So if the person is a diabetic so if he's on a keto like not everyone has to be on a keto there can be in any range of so the actual scientific term nowadays which is used is TCR that is therapeutic carbohydrate restriction.
(24:26) >> So it need not be always 20 g 50 g 100 g. So whatever carbohydrate we are restricting for a uh improvement in all these parameters metabolic parameters that is called therapeutic carbide restriction. In any range it will work. It need not be always like strict keto. >> So that is not a problem.
(24:44) So after we achieve the target whatever uh then the person can go on a little bit moderate diet can include carbs in little bit. So that is one thing. >> Second thing whatever the studies which are quoted more than 10 years delity race effects >> I would say these studies are bogus >> humbug >> because it is very difficult to follow a person who was on a long-term diet for 10 years. it is very difficult.
(25:10) M >> so what is the inherent defect in the studies is that the study designs even top journals what they do they ask say one time of the year say in 2010 once they will take a survey what diet you are eating keto whatever >> then after 2020 did you develop diabetes did you have heartache >> we don't know what that person was eating for all the 10 years >> so they just classify based on a single day profile M >> we don't know whether the person was on keto whether the person was on strict keto whether the person was eating
(25:45) normally or the whether had the person has alcohol smoking we he was just yo-yo dieting here and there we really don't know so there is not even a single study which follows a person diligently for say not 10 years at least for one year daily monitoring what he's eating there is not even a single study all these studies whichever occasionally pops up in all these newspap papers intermittent fasting patient diet >> more heart attack keto patient diet so paleo patient diet so there is no study on whether idli dosa chapati kills a
(26:21) patient [laughter] >> so all these are just bogus >> so the research methodology is flawed >> so in my patient population what we usually do is the TCR therapeutic carboid restriction >> restriction >> usually you know we should go by some kind of terms right so what they usually at least what I know is that uh around 150 gram of carbs is considered as a normal relatively normal intake.
(26:48) >> Okay. >> Uh if you follow our south Indian or even Indian lifestyle the average intake of carbs is around 200 even more than that. >> No no it is definitely it be around 300 to 400 >> 300 to 400. So maybe a person listening to this podcast if he wants to make some changes maybe they can start there. >> Yeah.
(27:07) and then say that you know you don't have to go all the way from 400 to 50 >> maybe 200 250 something like that even that change will >> definitely >> do wonders >> do wonders yeah do wonders >> you've seen that in your practice >> yeah we have seen so because there are lots of people who are not able to follow a very strict diet >> so even some people we say just cut down your carbs by 50% just replace if they are eating four dosas let them eat two dosa with two eggs >> if they're eating 300 g of rice let them eat 150 g of rice plus 150 g of chicken
(27:38) just replace >> even a 50% reduction will do lots of wonders >> even initially we were thinking only a strict keto or strict low carb will help >> but even some any reduction it helps >> it helps it helps a lot and consistency is the >> depending on the severity of the problem say for a diabetic HBO is 10 12 >> this moderate carb may not help much >> so we he has to be on a strict diet >> so we talked about this in the previous podcast as well and I'm a big proponent of as well let's say that a a person listening to this is going through some
(28:09) infertility issues maybe PCOS or anything >> in that patient population I think the intensity should be higher >> uh so we should really go down as low as possible >> because that is where the fast results may happen >> it may not be sustainable on a long-term basis but your goal is different >> so because they will be suffering from infertility for 8 to 10 years >> they would have tried I have seen patients who are done 20 to 30 cycles of IUI 3 to four cycles of IVF uh no success just they will be on a strict low carb
(28:46) five to 6 months they get conceived they won't even believe like the results >> so lots of this I keep on getting this messages >> so whenever every month once in two to three days some person sends sir thank you got pregnant >> so that uh is the problem so for this PC wise related issue which is uh um is really increasing nowadays.
(29:09) lots of infertility due to this lots of IVF uh this happening due to this rising PCOS actually the diet restriction is the key >> we are actually approaching the wrong way >> we are trying to uh modify the hormones giving hormonal injections to uh make the women ovelate and all that >> but the anovvelation due to PCOS is primarily due to the insulin >> hormonary balance >> so that's what I always say to my patients PCOS is not an ovarian disease at all.
(29:43) >> It is a ovarian manifestation of a systemic disease large disease called insulin resistor rate. It doesn't start from ovaries. It starts from somewhere else and it affects the ovaries. >> Wow. Wow. Let me just summarize this as well and tell me whether I'm wrong. Okay. Um so PCOS ovary is not secretreting the over that is the problem >> and this is happening because of insulin resistance.
(30:08) As we talked about cells are not resistant to insulin and why is that happening? Because of increased intake of calories on ultra processed food and because ovary is not secretreting the over the hormones are not stimulating the ovaries. So in IVF treatments what they are doing they're giving hormones to stimulate the ovary to stimulate the it will produce over >> instead of external approach if we can decrease the internal approach then insulin will get better CNS will act properly then it'll come to ovaries and then over >> then all the IVF centers will be closed
(30:38) in my you know newi weight loss program that we are having what we do is we have tried low carb on IVF patients many IVF centers have collaborated with the you know some kind of dietation services >> to make the outcome better. >> Yeah. >> Uh we have very successful outcomes only when the carbohydrate level go down.
(31:00) >> Yeah. >> Yes. >> I feel like I know many IB centers are doing this but if an IVF treatment is starting without a diet program then that may be the uh issue. >> Yeah. So if the primary problem is PCI related definitely diet has to come first. >> Has to come first. Definitely a trial of diet.
(31:20) If that fails still then diet has to be combined with treatment. So that should be the order order >> to be honest. I think that should be the order for any medical problem. >> Yeah. >> Even for diabetes, hypertension, uh anything diet plus medication medication. Super. >> So now we have delved deep into the pathophysiology. Okay.
(31:37) Now let's go into some common questions. >> Okay. >> The first question is um dates. Is it a replacement of for an artificial sweetener? >> Definitely no. >> So basically man has an inherent sweet tooth. >> So craving for sweets. >> So the dates any sugars. So there is always a saying this sugar that sugar. >> So the white sugar, jaggery, palm sugar.
(32:07) >> Even there was a recent uh this palm sugar and all this discussion was happening >> the body. Yeah. I don't know people challenging me. >> No, I'm coming out with the video regarding the [laughter] just to explain. Yeah. >> So, uh beyond the gut, the body will not be able to recognize where is the sugar molecule is coming from.
(32:33) Whether it is coming from white sugar, palm sugar, jaggery or dates or apple, the body will not be able to recognize at all. All that matters is the carbohydrate lo load >> or the sugar load. There is an interesting study which has compared the refined white sugar, honey and the so-called high fructose corn syrup. >> So which is always thought to be very bad >> very bad >> but they have given equal quantities of all these >> and they have seen how is the insulin resistance triglyceride metabolic syndrome markers all have fared equally
(33:07) bad. It is not. We are actually uh glorifying one sugar honey and we will be making white sugar and high fructose corn syrup as will >> but when the sugar load is same they have calculated and administered in such an extent in the same extent it has caused insulin resistance in the population >> even with the same sugar load.
(33:31) >> Yeah same sugar load. So it is not just high fructose corn syrup is some and another sugar is bad. So it all depends on the sugar load that we eat. So whatever be the sugar whether it comes from dates or something else it should be taken in moderation. M that's the answer is very simple >> very simple >> very simple regarding sweeteners uh even though sweeteners they don't >> artificial sweetness >> hard sweetness >> so artificial sweeteners like stevia or this monk sweetener and aspartame squallos even though they don't provide
(34:07) calories >> they cause insulin resistance by secretreting and stimulating the insulin release from the body because of the sweet taste some axon some pathways so they may not be as good as people believe. Even though it provides less calories, it may not be as good. So, it is always better to reduce that uh sweet craving.
(34:26) >> So, we did a research on this. So, we gave aspatam and we gave sucralose and the blood sugar level did not increase. >> Yeah. >> But the insulin level increased. >> Yes, that's what I wanted to say. So, that is the problem. >> Uh in these patients, the insulin levels are increased already. Ah >> so when there is more increase so what happens is when they're trying to change their diet and everything those extra calories are getting converted into fat because of this increase in levels >> that is why any sweet whether it
(34:56) contains [snorts] calories whether it comes from dates palm doesn't matter. >> So what what do you tell patients when they say you know one tsp of white sugar is slightly inferior than 1 tbsp of jaggery because jaggery has micronutrients. >> So the micronutrient is very less. So the percentage of sucrossse in uh say uh refined sugar is 100% because it is a refined form.
(35:20) >> Correct? >> So palm sugar or jaggery the percentage of sucrossse is around 80 82 85 or 88%. Because there are impurities it is unrefined form. >> So some a little bit less sucross uh that is one thing. Uh but apart from this 10 to 15% difference there is no significant difference in between these two. M >> so it is the same and because uh there will be little bit lesser calorie density also the the density of these sugars will be little bit less but for the same level of sweetness to achieve that level of sweetness one has to put
(35:55) more >> jaggery >> correct >> so by nature he will put little bit more to achieve that level of sweetness >> correct >> so if the weight is the same not much difference in the effect >> maybe a little bit but that is not significant >> uh that is due to The impur pur impurity this is refined that is unrefined some 10 15%. I see.
(36:17) So you are you are a believer of the load. >> Load >> load. >> Load definitely. >> See the amount of carbohydrates. That's why I keep saying >> nothing will trump the amount. >> Yeah. >> No matter how good >> whatever we eat. Yeah. >> Correct. So can we just talk about the glycemic index a little bit? What is glycemic index? >> So glycemic index we just measure how a food increases the sugar levels in the body.
(36:40) [clears throat] >> So what is the speed? Say we can just uh uh we can assume >> uh and we always classify foods as high glycemic index, moderate glycemic index, low glycemic index and we always think that the low glycemic index are better foods >> better because it is decreasing the spike of the glucose >> decreasing the spike of the glucose levels inside the body.
(37:02) >> Correct? But the problem in glycemic index is that I will say for an example >> uh I will tell two things >> watermelon ice cream >> ice cream >> which do you think has more glycemic index? >> Uh ice cream >> no watermelon has a glycemic index way higher than ice cream. Ice cream has a glycemic index of only around 40 to 45.
(37:31) Watermelon has a glycemic index of more than 80. >> But because the ice cream the glycemic index is determined by the amount of glucose very important glucose not fructose >> see even uh rice we eat rice rice has a glycemic index of around 70 to 80 >> based on the type of rice refined and refined.
(37:56) Even wheat has the same, raggi has the same. Wheat in raw form little bit less around 60. But when it is taken as a flour, wheat flour it is little bit more. >> Actually the refined white sugar has less glycemic index than all these idi dosa chapati. The refined white sugar has a glycemic index of only around 55 to 60.
(38:19) Because refined white sugar is sucrose which is half glucose and half fructose. M >> the fructose will not spike the sugar levels that much >> but it will be silently increasing the insulin resistance inside the body >> mainly the liver >> yeah mainly the liver >> so even though it doesn't raise the sugar levels it create problem silently >> I the ice cream why it has low glycemic index because ice cream is half milk fat >> so fat doesn't raise the sugar levels then again I'm coming to the next point so one who is listening one might think
(38:50) okay watermelon has high glycemic index But comes the next question. So it all depends on how much carbohydrate load in that that is what determined by a factor called glycemic load. >> So that is the say if you take 100 gram of one substance. So the glycemic index multiplied by the carbohydrate content that is called glycemic load.
(39:12) >> That actually determines the increased uh blood sugar levels >> levels. So the watermelon is still healthy because even though it has a very high glycemic index because of the higher glucose content, the sugar content is pretty low. So only 8 g of carbohydrates in 100 g >> of watermelon.
(39:32) So the glycemic load will be pretty low in watermelon. So even though glycemic index is small, the glycemic load will be pretty low. But at the same time say if the person is having some millet with a glycemic index of 55 or 60 one will say okay it's a moderate glycemic index low glycemic index >> but if the person takes around 200 or 250 g of boiled weight of that rice >> it will have more glucose spike than this whatever uh watermelon or this thing.
(39:59) >> So that is why I will usually I will say a simple example usually >> I will ask a question usually. So which will burn very fast? Uh petrol or wood? >> Petrol. >> Petrol. >> So again I'm asking second question. Which will burn more? One drop of petrol or one truckload of wood? >> Truckload of wood. >> Now why the answer has changed? >> Because of volume.
(40:25) >> Because of the volume. >> So the how fast the fuel burns it is the glycemic index. M >> but the actual ma thing what that matters is the what is the load. >> So even though petrol may burn faster the actually the quantity of the fuel matters here that is why the glycemic load matters.
(40:45) Glycemic index matters but only to some extent the glycemic load matters more. So whatever millets you are taking some whatever carbs is the load that matters. So that is why replacing the carbohydrates with fats or proteins is different. So we all say about this glycemic index 50 60. We never speak about glycemic index of this proteins and carbs.
(41:05) The glycemic index of egg is zero. >> Glycemic index of these nuts are just 5 to 10. >> It is nowhere near that 50 60. We always debate between white rice or brown rice. >> Brown rice. >> Millets are ragi. >> But these are way lower in glycemic. They do not raise the sugar levels at all. A diabetic person the premeal sugars is say 150.
(41:30) After eating four eggs the postmeal sugar will also be 150. There will be zero rise in uh uh blood sugar levels. So the glycemic index is zero actually. Wow. So that is the that is why lowering carbohydrates helps in lot of things. So that's why they say you know just replacing your um dosa with ragi dosa. But if you keep eating two or three dosa, >> yeah, that is a problem.
(41:56) >> Uh for that you could eat your regular dosa with just one or two and replace that with something else. >> Something some proteins, egg or some uh veg proteins or whatever. >> The when I say that the main problem that my patient is telling me is that see I have already cholesterol and when I have a lot of cholesterol you're asking me to eat fat.
(42:15) >> Isn't it contrary? >> What is your take on that? >> So that we should start from the cardiologist. >> [laughter] >> So our society from say the 1970s '80s we have always feared cholesterol and uh but the problem is so in cholesterol lipid profile we know there is total cholesterol LDL cholesterol HDL and triglycerides >> so total cholesterol everyone knows some cholesterol high they get panicked >> but many don't know about these components some know about this HD HDL they think it is good cholesterol HDL they know this
(42:54) >> but not many people know about this triglycerides and LDL >> so in Indian population the main dysipidemia that is altered lipid profile is mainly high triglyceridly it is not high LDL >> high LDL is there only in a very small subset of population actually so many of these people are diabetic metabolic syndrome and they have high triglycerides and that can be reversed only by eating healthy fats and reducing the carbohydrates.
(43:24) Even many doctors don't understand this. We talk in CME conferences, we write the metabolism, we display and we talk. So the triglycerides is never due to eating fat and you cannot reduce by reducing fat. Triglycerides even we have seen triglycerides of 800,000 they are on phenopibrates many drugs not able to reduce.
(43:47) Put them on a low carb it will come down to 200 in 3 months. M >> so the main problem is triglycerides actually >> LDL is a subset LDL cholesterol does not respond well to diet at all many people should understand LDL cholesterol some maybe little bit reducing saturated fats little bit it might help but many people with high LDL around 180 or 200 mg they do not respond to diet it's a inherent genetic problem they have to be put on drugs if it is very high or if it is borderline high we can just leave it as it is low carb will also to help LDL.
(44:20) >> Low carb will help reducing triglycerides but not LDL. Yeah. So the main cholesterol problem in most of this population is high triglycerides and actually low carb will help >> LDL problem. Anyway diet will help in subset of population up to only a certain limit. So by 20 to 30 points the diet can reduce but not significantly.
(44:42) So if it is warranted they have to be on medicines. But triglycerides even in the range of thousands can be reduced with diet. M >> not even by medication >> because the excess carb is getting converted into triglycerid triglycerides. Yeah. Wow. Okay. So we talked about glycemic industal cooling rice.
(45:02) Is there a technique to decrease the sugar load? >> So our people they whatever we say reduce rice they want some alternative method to eat rice. It is inherent part of yeah inclination. So this is one study done in Sri Lanka. They have told that whenever the rice is cooked and kept in refrigerator for around 12 years. So 12 hours. Yeah. 12 hours.
(45:26) Yeah. >> 12 years it will become some wine. [laughter] >> 12 hours. So what happens is that most of the digestible starch around some 40 to 50% gets converted into indigestible starch which is called resistant starch. So even though the carbohydrate content remains the same that may not get digested inside our gut and it may not increase the sugar load.
(45:51) That's what claimed in one study but other studies have tried replicating that and found that the 50% is a little bit exaggerated number. They found it maybe 10 to 15%. >> But it may vary on the type of rice and other things. Definitely more studies are uh supposed to come. Maybe some person who is on diabetic can apply a CGM and whether they can see whether 200 g of regular rice versus 200 g of this uh resistant starch rice whether it really uh differs.
(46:22) We have to check out and see what is your take on the CGM. Okay. So let me tell you my take and then I would love to get your input. What I feel is that CGM is a wonderful tool for diabetic patients because the hormone imbalance is there. So they need to monitor and there are many Instagram influencers they just putting CGM and then say that you know look at this what I'm eating they may be normal >> um the normal in glucose spikes is something physiologically it should happen is my thought process what is your take on that >> so CGM apart from diabetics there is no
(46:53) logic in applying CGM for a normal person for a normal person already even the person eats half a kg of jangri the body will be able to metabolize it the body will not make the sugar levels go beyond 140 >> even if he eats truckload of carbohydrates in a perfectly insulin sensitive individual >> so applying a CGM in a normal fit person or athlete or even a little bit normal person non-diabetic it is not going to share any values >> so it is mainly for diabetics it is a boon as you said so for diabetics they can see their glycemic response so they
(47:28) can see like live they can see whatever I was telling so E takes it will not raise they can see just placing it and they can okay some two ities how much sugar spike two dosa how much sugar spike two eggs how much sugar spike they can just compare and they can realize that okay these food items are causing more sugar spikes these food items are causing less sugar sp so they can tune their diet to that extent >> and that is also very specific right individual based >> individual based so it varies from person to person if the CGM is not
(47:59) affordable even a simple glucometer just pre and post glucometer should be >> good enough. >> Yeah, good enough. >> The same bread which is refrigerated. There's also a concept of refrigerated bread uh refrigerated bread can decrease like 10% in some patients but it may give the normal spike for the other patients patients.
(48:15) >> Uh so it is very individualized. >> Yeah, individualized. >> So while bringing healthy fats the most common ingredient that an Indian household is having is oil. >> Oil. >> Your take on palm oil. So palm oil is another uh uh made into a villain. >> So palm oil just uh a source of decent mix of saturated and monounsaturated fatty acid.
(48:42) >> So we all say olive oil is good because it is more of MUFA monounsaturated fatty acid >> and the monounsaturated MUA content in olive oil is around 70 to 80%. >> Uh palm oil is different. Palm oil is around 50% saturated fat and 40% of monounsaturated fatty acid. >> Whatever we are using here is palm oline.
(49:06) >> It is a fractionated form of palm oil where they separate the saturated fat make it lesser. So this palm oline is actually 55%age of mufa. >> So almost just only some 15% less than the so-called heart healthy olive oil and around some 30 35%age of saturated fat. So it's okay decent mix. It is nothing to be uh like a villainized form. No definitely.
(49:34) So all the ground nuts oils, sesame oil, mustard oil, all these traditional oils have mufa content of around 40 to 45%. >> So the palmoline is the same. But only thing is in other oils the rest of the content will be polyunsaturated fatty acids. Here the rest of the content will be saturated fats. But because of this equal content of MUFA unsaturated fatty acid studies have found that it doesn't raise LDL that much >> many people fear about this rise in LDL actually paline doesn't raise LDL that much because of this equal ma >> so still it is not a problem
(50:09) >> there is coconut oil which is 92% saturated fat even though it increases LDL but it decreases triglycerides increases HDL so even though there is a slight increase in LDL with coconut oil which is 92% saturated fat staggering number even more than butter and ghee >> but still the net effect on heart is uh nil meta analysis studies uh reviews have proven that even though there's slight variation in this lipid profile because of this HDL increasing triglyceride lowering effect the end parameters outcomes regarding
(50:44) cardiovascular health MI they found that more there's a coccine review so the viewers should know that any study they'll be uh like uh knowing like cocraine review is the highest form of evidence as we know >> there are multiple research studies and cocaine review metal is the highest form of evidence >> there is a coccine review on intake of saturated fats and the heart outcomes the cocraine review says that there is no evidence that more saturated fat intake worsens heart outcomes there is even data that more saturated fat
(51:18) actually decreases the stroke coincidence. This is a cocaine review published in some 2020 or 21. But still our doctor community is not able to come out of that fat phobia >> because 15 years ago it was exactly opposite. >> Yeah. >> So definitely things are changing, evidence is changing, we must also change >> change too >> otherwise people will change the doctors.
(51:42) [laughter] >> Correct. >> So again you talked about glycemic load. >> Yeah. Even with fats load matters depends on fats we always say we should use fats as a sliding scale >> that means we have to decide what is the objective say if a person is on low carb diet and if he wants is a diabetic and wants to maintain the weight they have to take adequate fat to maintain the weight for the calories >> if a person wants to lose weight he can't take indefinite amount of fat >> he has to calculate so fat has to be used on a sliding scale
(52:16) >> sliding scale And it is one gram of fat is 9 calories. So richest form of calories. So that is why they say what can whatever oil that you use you need to be in moderation. >> Moderation. So the fats whatever even the direct fats we take nuts and everything all the fats only. So we have to uh take in appropriate with what is our goal >> lose weight or maintain weight >> depending >> or even gain weight.
(52:40) >> Yeah. Gain weight. Gain weight. >> So for gaining weight we give a diet which is high in fat. >> Fats. So why we give like uh uh we give traditional mix to kids satum what does it contain more of nuts >> nuts >> crown nuts >> so healthy fats to increase the calories we give more ghee why to increase the calories >> but that satum with ghee is not for the adult with diabetes >> exactly what is your go-to oil or recommended oil to your patients >> so any uh oil in moderation is fine M >> but my recommendation would be to go for
(53:19) less of this uh pufa rich oils all that that is the vegetable rich oils that is the sunflower oil >> uh this all these uh rice brain oil all these are pufar rich even though uh this pufar oils they actually reduce cholesterol that is proven >> but uh later studies have found that even though they reduce cholesterol levels in blood it doesn't affect the cardiovascular morbidity.
(53:48) Even some studies have uh proven that it actually increases the cardiovascular morbidity. So that is operation success but patient died like that. So even though it reduces cholesterol it may not be that much healthy because the these these are the pufa oils are omega6 actually >> these are little bit pro-inflammatory.
(54:08) So our traditional oils are fine. This coconut, ground nut, sesame, north Indian mustard is fine. Maybe like abroad patients some olive oil is muar rich thing is fine. Even the saturated oil is coconut. Even the pomeine is fine actually. >> Avocado. >> Avocado those are fine. >> Yeah. In moderation. >> In moderation.
(54:29) >> Super. So I think the common denominator whatever you were saying looks like it is the load. >> Lad. >> Okay. So we are talking about the how do we decrease the carb increase the protein increase the fats in fat oil was one of the thing that we discussed how about nuts and uh whenever I talk about nuts people don't ask how many nuts I will eat the first question what they ask >> soaking >> soak it soak it >> how to eat how to eat soaking the nuts I think I'm going to make use of you as an expert to explain to the audience that
(55:02) more than soaking the amount is very important. Do you agree? >> Yeah, definitely. >> Huh? >> So, soaking it is people think that nuts has lot of toxins >> and soaking will remove the toxins >> and there is also some bit of pseudocience. >> So, so nuts has some phytic acid. >> This phytic acid will inhibit absorption of certain other nutrients.
(55:32) So people believe that soaking nuts will eliminate this phytic acid or reduce the phytic acid significantly from the nuts. >> This is a general belief but studies have found that they have done studies where they have taken raw nuts, soaked nuts, sliced and soaked nuts. So they have done all this and they found that the soaking respect of the duration 12 hours 24 hours did not reduce the phytic acid even a little bit >> not even that 5 10% >> not even 5 10% not even a single%.
(56:06) >> So soaking is not helpful. >> Soaking will not remove the phytic acid from the net. It's a basic physiology. It is a phytic acid is not just like some dirt on the floor where we use water and the dirt goes away. It is embibed inside with some bonds inside the whatever the contents >> it cannot just by soaking it will not go away.
(56:33) >> So that is what studies have found. >> It's actually useless. Whatever form they can take >> water form. >> Yeah. So if that is not true then the water discarding the water after soaking that is also not >> that is also not true. Anyway the water is not uh maybe except some dirt on the nuts. >> Okay.
(56:53) So in your practice you don't recommend soaking nuts. It's not going to add anything more >> anything more. >> How about the moderation? What will you say? Is there any number that you say? >> No depends on uh what is the purpose of taking nuts. So many people everyone knows that nuts are healthy. >> So many people think that they if they take say two almonds, >> two pista, >> two walnut and some two to three some seeds so and so sunflower something >> they will get lots of benefits.
(57:23) >> But it doesn't work like that. >> It all depends on what we are replacing. >> So many people follow this PC some seed cycling all these terminologies. They think that just taking them in just two or three numbers will do some wonders. >> It is not going to change anything. >> It depends on the load. >> Say in a low carb diet if a person we advise in a low carb diet we advise them to take nuts as a meal per se >> 50 60 g 70 g.
(57:51) So they'll be replacing a carbohydrate meal with a nut based meal. >> They'll be taking half shell of coconut. >> They'll be taking 60 70 g of almonds something like that. So they'll be replacing in this way they are able to reduce the carbohydrate load significantly and replacing it with healthy fats. >> This will cause effects but just taking some two or three nuts per day it is not going to have a significant impact in the profile.
(58:17) Maybe it might be a decent alternative to some other snacks. So if in the evening one person is going to take some uh cookies and some coffee with sugar, if he replaces that he or she replaces that with some nuts, >> it is a decent uh uh alternate. >> The other idea that I usually say is that that is a replacement of the carbohydrate >> angle >> angle.
(58:40) >> So for example, let's say you 10 to 15 nuts that will itself will give you like 100 150 calories easily and that will replace one dosa. >> Yeah. >> Right. one dose is around 150. So replacing that that is how I usually use it. >> But the problem is they take 15 of each nuts [laughter] >> but in such case they have to stop dosa for a meal.
(59:00) >> Correct? >> If they want to take 50 60 it's fine >> but they should not take three dosa with 50 g of nut. >> Correct? >> So almonds is good but badam halwa is not good. >> Correct. If almonds were so healthy, then bada malwa, bada milk, everything should be so-called very healthy. >> But it doesn't work like that.
(59:22) >> Just because we are on this topic, almond milk, what is your take on that? >> So almond milk, it is just an alternative source for vegans. >> So vegans don't want to take the regular milk. >> Uh not on a nutritional or biological basis, just for the ethical considerations, >> ethical considerations.
(59:42) So they explore other forms of milk, soy milk, almond milk. >> That is fine. From a nutritional perspective, it is not something superior or anything. It is just an alternative source for the vegans. >> We can just respect their decisions. That's all. But how I use that is uh you know one cup of almond milk is only 30 40 calories.
(1:00:02) >> So the load can come down if you replace. But the problem is people are not very happy with the taste. >> Yeah. >> Right. based on your look at I can >> obviously milk is the lactose >> lactose if the lactose is not there lactose is not will not be there we can extract anything from everything and we can term it as a milk but basically a milk should contain lactose if that doesn't contain that lactose sugar obviously only the name can be there as a milk the taste will not be >> yeah coming in the same context in terms
(1:00:36) of you know like more protein more fat Egg comes in that right? Egg is a wonderful source of protein and egg yolk will be a good source of fat. How will you include that in the diet? >> So egg can be included in any form. It is a wonderful uh food as you said including any form. That is uh sometimes in low carb diet we advise it as a separate meal altogether.
(1:01:02) >> So just instead of uh replace one complete carbohydrate based meal with just three x3 omelets. something like that it will do wonders or just for reducing the load say as I said before some instead of four dosa two dosa with two eggs >> with some coconut chutney or ground nut chutney >> excellent >> and I'm finding it difficult to answer this question like how many eggs per day >> uh usually what I tell my patient is that you know it differs based on your individual outcome what you want >> but in general a meta analysis said that
(1:01:34) you know one egg per day in majority of the conditions it should Okay. >> What will you say? >> So in most of the population 1 to 2x is perfectly fine. >> If the person doesn't have any uh high LDL that is a familial dysipidemia even 3 to 4x or 5x will not cause anything. >> These all these meta analysis are a generalized notion.
(1:01:59) So there will be a subset of populations who have dysipidemia problem genetically and there will be another subset who can tolerate morics that is different. So we have to individualize. So 1 to 2 eggs per day is no issue at all. >> More than that if we can just monitor his cholesterol levels. If that shoots way high say after taking eggs if it goes to around 180 or 190 that probably that person might be having a little bit hyper lipidmia only those subset >> but that subset is very less actually >> out of 100 people only some 5% will be
(1:02:33) in that subset. So most of the people will be able to tolerate more eggs actually >> more eggs actually in low carb diet generally our people eat 3 to four eggs comfortably without causing much rise in LDL at least 90% of the people. >> So while in the fat context the discussion about omega3 versus omega 6 >> the seed oil problem you know people in the west are like just obsessed about the seed oil that it is increasing the omega 6.
(1:03:01) How do you look at these two assets? >> So definitely it is a problem. uh but the natural sources of omega3 are actually very less >> only some flax seeds, some fish oils, some fish, uh some nuts, uh and some even our items like phenogreek they can have omega3 but not direct omega3 that will be ALA will be there >> it has to only some 5% will get converted into EPA and DHA which is usable omega3 inside the body >> so we Anyway as we said we are discussing before it is all about we we are going to use only some 3 to four teaspoons of oil and all that anyway it
(1:03:42) doesn't matter this ratio in way we will not keep the omega6 the seed content high that is what >> but uh >> what are the examples of seed oils >> all the sunflower seeds >> you you said already that you know because of the it is not as bad as people are portraying >> because of the equal distribution of 55% MUFA with with saturated fat.
(1:04:06) Correct? >> No, no, no. Sunflower oils are more pufa. >> More pua. >> I was telling about the palm oil. >> Palm oil pom. >> So sunflower oils are more pufa. So the reduces cholesterol but the cardiovascular outcome is not that good. >> So that is why um the traditional oils are little bit preferred over these seed oils >> uh technically.
(1:04:27) >> And do you recommend that omega-3 supplement? Generally uh we don't um just we give it as optional uh so because there is no like proven benefits like omega3 does this does that >> but generally there is no harm in taking omega3 it will definitely help in a few subset it the result may not be quantifiable but uh optionally we suggest maybe you can take if you want >> um so while we are in this context I also want to talk about the fatty acid ratio omega 3 omega six and as you know um omega6 is pro-inflammatory and seed
(1:05:05) oils people are against it. So can you tell me what are seed oils? >> So seed oils are any vegetable oils derived from the seeds >> like sesame, ground nut, sunflower all these are actually seed oils. >> So uh traditionally the initial forms of fat used for cooking was animal fats. Traditionally ghee >> it was ghee butter animal fats lord tallow >> all these things the animal fat was used for cooking.
(1:05:36) >> Then came the seed oils we extracted uh oil fat from these uh oil seeds. So in these seed oils particularly morely like this sunflower oils which are not traditionally used to extract this coconut oil, sesame oils uh these were traditionally in use for sea oil extraction for more than like say uh 2,000 3,000 years.
(1:06:02) >> I see. >> But the sunflower oils they are not traditional seed oils. Mhm. >> With the lots of this propeller and mechanical and chemical extraction, we are able to extract oil. We will not be able to extract oil from these uh sunflower seeds with the traditional methods at all. >> Only with advanced missionaries will be able to extract oil itself.
(1:06:22) >> So these contain more omega6 that is pro-inflammatory PUFA fatty acids. Even though they reduce uh cholesterol levels, studies have as already told it it may not reflect on the improvement in heart health. >> Sometimes even it has shown worsening of heart health, increasing overall mortality has been found.
(1:06:44) So that is why this gaga about the seed oils definitely we can reduce the seed oil usage and we can healthily increase the other fats. >> But but it's not like you should not completely use at all. Yeah, there is anyway we are going to use oil just 3 to four teaspoons 5 tsps per day. It doesn't matter much anyway. >> Doesn't matter much.
(1:07:06) And uh is it true that we should increase omega3 fatty acids as much as possible because yeah definitely it will help but it is not quantifiable. There are no proper studies as such. But definitely it helps in uh many ways. We can try to increase. >> Yeah. So many patients take the omega-3 supplement. um you know it has two factors in it.
(1:07:28) Uh can you educate the audience how you know when the natural form is in uh ingested ALA is formula then can you educate that? >> Yeah so omega3 the actual omega3 which is usable by the body these are the actually essential fatty acids that is the body is not able to synthesize from inside from other food products. So that means the person has to get from diet only that is the only option.
(1:07:54) So that is why these are called essential fatty acids. The natural source of omega3 that can be utilized by the body is two that is EPA and DHA. >> And most of the animal products particularly fish they have lots of this EPA and DHA. One need not take this fish oil supplements even the routine the nthi fish the mati fish it is available that is ankovi sardines >> these just taking 100 to 150 g per week it will supply the required amount of omega3 for a week >> so it's way more than this omega3 capsules we are buying from market
(1:08:33) >> so that is that for vegetarians we get omega3 in another form called ALA >> which if we take 100 g of ALA some 5 to 10 g will be converted into EPA DHA inside the gut. So that happens. So we have to take more of this ALA. This ALA is more in seeds like flax seeds, walnuts and even just simple fenugreek, lots of nuts, uh even lots of sprouts they have.
(1:09:04) So that is why even the vegetarians get a decent omega3. There is lots of ALA but some particular percentage is going to get converted into omega3 inside the body not much but if the person that is why even WH even for kids that is complimentary feeding for babies >> they recommend if the person is not able to take animal source foods that is egg milk or this thing they have to definitely take nuts.
(1:09:30) So nuts is compulsory in a complimentary food for a baby if the baby is not taking animal source foods. That is why vegans or anyone who is not taking milk products or another animal nuts are must to compensate for this. >> But will that give the necessary adequate nutrient >> when taken more >> when taken more? >> Not these two almonds soaked overnight some at least some 30 40 g of these mixed red nuts and other things.
(1:09:58) So it makes sense for the vegan community to take the omega-3 supplement if needed if or more of these nuts. >> So that believing that some percentage if they take more of these nuts and these seeds some percentage will get converted into omega3 inside the body. >> Super super nice. Very nice. Again we sticking to the context of low carb, high protein, high fat.
(1:10:19) One last question and I'll leave you alone. >> Okay. [gasps and laughter] >> So we talked about low carb, high fat and then high protein. protein. What is your recommendation? Vegetarian or non-vegetarian source of protein or does it matter? >> So it all depends. So basically the quantity matters. >> The proportion matters.
(1:10:40) So in proteins the main thing is uh we have to get all the essential amino acids from the proteins. So the nine essential amino acids we have to derive. >> So these are all amino acids that cannot be produced by the body. >> Produced by the body like essential fatty acids we said essential amino acids.
(1:10:59) So only the animal source foods give all these essential amino acids except maybe for soya bean to some extent. No other vegetarian source provides all the essential amino acids in a good proportion. >> So if a person is a non-vegetarian definitely non-vegetarian foods are better sources of proteins. So it provides all the amino acids. >> Uh and mostly another advantage in non-vegetarian food is that mostly they are lean proteins.
(1:11:26) they come with less calories. So 100 g of meat is going to give around 25 g of protein but the calories is only will be around some 150 calories. >> For a vegetarian no single source is going to provide all the essential amino acids. >> So >> uh soy okay to some extent that's why I said except soy no other source is going to provide.
(1:11:47) >> Correct. So that is why the vegetarians complement uh and combine two different types of foods. So this all these cereals rice wheat they are having an amino acid called methionine. >> Uh and this proteins they are having lysine. So but this will not be present in the other food. So that is why we combine this cereals and pulses to achieve the optimal ratio.
(1:12:17) That is why there is idli dosa there is pongal there is kiti there is rice and dal there is roti and dal some traditionally some probably ancestor have found that when we combine this the nutrition outcome is better so they have observed they don't know they probably didn't know about these amino acids previously this combination and another problem vegetarian proteins is that it comes with a baggage of more carbohydrates even though we say pulses as a protein source still 100 gram of say chana is going to provide around 15 to 18 grams
(1:12:49) of proteins but 50 to 55 gram of carbs. >> So to get more protein has to increase the calories and carbs significantly. So that is a problem in vegetarian protein. So enhance to balance that while taking care of the protein requirement. Yeah. >> Wonderful wonderful discussion. Thank you. Thank you. Thank you so much.
(1:13:07) >> One last advice that you will educate the audience who are listening to it. How should they go about the diet? So it all depends on it is tailor made. There is nothing like one single. So you are talking lot about low carb. Doesn't mean that everyone seeing this park cats to start a low carb or keto diet.
(1:13:26) It is nothing like that. >> It all depends on the makeup and the problems of a person. >> So you have to see and analyze what the problem is. >> Then they have to take a call based on the issues, based on the feasibility and based on their convenience and liking. Because food is part of our lifestyle. >> So it is more than science.
(1:13:47) So uh it's more of art, science, lifestyle. So one has to take a decision based considering all these factors while deciding the diet. >> It's the diet that works is whatever diet that works for you. >> Yes. Exactly. >> And it could be any diet. >> Yeah. >> But stick to it. >> Stick to it. >> Uh don't follow every diet like every >> Yeah.
(1:14:10) low yo-yo dieting like what is new trend recent trend is no sugar diet some 2 years back it was intermittent fasting started by Dr. >> [laughter] >> some four five years back it was low carb paleo [snorts] started by us [laughter] >> so it doesn't like that still low carb does good for a lot of people intermittent fasting does good for a lot of people >> there is never a trend in diet >> so it is always the concepts >> so the trend changes but the concepts do not change and it will not change even for another 10,000 years or so >> wow nicely put nicely put thank you so
(1:14:42) much for your time wonderful >> thank you for inviting me again to the podcast [laughter] for uh for inviting extra trouble. >> Wonderful. Yeah. Wonderful talking with you again on a podcast after a gap of around one to one and a half years. >> Right. [laughter] Right. >> But we're going to invite you again next year as well.
(1:14:59) >> Yeah, sure. >> Lots of information and I want my audience to get, you know, credible information. So, we would love to have you. >> Yeah, sure. >> Thank you. >> Thank you. Thank you. Yeah.