How Much Fat Should We Eat On A Plant Based Diet? Dr Greger & Dr Esselstyn

How Much Fat Should We Eat On A Plant Based Diet? Dr Greger & Dr Esselstyn


There seems to be some debate within the plant
based community as to how much fat we should be consuming. In a previous video we heard how Dr Esselstyn
recommends absolutely no nuts for anyone with heart disease and only allows 1-2 tablespoon
of ground flax or chia seed per day. So at one end of the spectrum you have Dr
Esselstyn, who works almost exclusively with heart disease patients, who recommends no
more than 2 tablespoons of flax or chia seed but at the other end is Dr Greger who recommends
as part of his daily dozen 1 tablespoon of ground flaxseed plus 1 ounce (30 g) of nuts
or seeds per day and also includes avocado in his daily fruit recommendations. To hear Dr Esselstyn thoughts on fat intake
you can click the link above but now here’s what Dr Greger has to say……We’re all
on the same page about no oils, right. So even the most rabidly anti-fat folks like
Dr Ornish, Esselstyn, McDougall all recommend foods like ground flaxseeds, walnuts, we’re
talking whole food sources of fat. These are health promoting they are actually
essential fatty acids that we need to get in our diet everyday, that’s why one of
daily dozen recommendations of food I encourage people to eat every day is 1 tablespoon of
ground flaxseeds that will give you about 2.2g of ALA an omega-3 fatty acid that we’re
need to get into our diets somehow. I think we agree also on that point as well,
I think that the only disagreement there would be, I also encourage people to eat as many
basically whole food sources of fat as they want I’m not concerned about the macro-nutrient
ratio of ones diet. What I’m interested in is whole verses not
whole plant foods. So they can eat avocados, nuts and seeds. I want them to be eating whole foods not oils
or sugars the respective processed products of the fat and carbohydrate kingdom. So recently Dr Fuhrman published a small case
series showing very similar kind of dramatic heart disease reversal using a relatively
high fat whole food plant based diet. So it was including avocados and nuts and
things, dramatic reversal and so that speaks to oh ok it’s not really the low fat thing,
it’s saturated fat, cholesterol and this refined junk and so whole food plant based
really seems to be the important thing when it comes to disease reversal whether we’re
talking about heart disease, certain early stage cancers, hypertension, and type 2 diabetes. The key, I believe is to work closely with
your doctor and monitor lab results regularly. For example if you find that your total cholesterol
and LDL levels are consistently high when eating the amount of fat Dr Greger recommends
you may have to adjust accordingly and lower the amount of fat in your diet.

52 thoughts on “How Much Fat Should We Eat On A Plant Based Diet? Dr Greger & Dr Esselstyn

  1. When it comes to healthy fats, I'm in the Dr. Fuhrman/Greger camp. If I was a recovering heart surgery patient, I would probably lean more towards the Dr. Esselstyn way of eating.

  2. I believe your recommendations are spot-on! I think healthy, whole plant food sources of fat are okay to include, as long as there isn't a contraindication as you say like an abnormal lipid profile, or things like actual CVD, acne or obvious things like an allergy (provided your omega ratio is in check).

  3. I sat in a small group with Dr Esselstyn and heard him say that if he told people they could eat nuts then from his experience they'd eat them by the handful. He said they might be ok, but that he had no clinical trial data to say that one could reverse heart disease while eating them. One ounce of nuts is a really tiny amount for all this back and forth arguing between these doctors. You could probably listen to any of them and do ok.

  4. To me based on this historical data chart, thats pretty clear:

    https://nsm08.casimages.com/img/2014/08/02/14080207563217279112428500.jpg

  5. fat and carbs have a hard time mixing, its like oil and water. So just eat one with very little of the other. That's why all natures foods are either one or the other, its the way we should be eating. Not both at once like processed foods.

  6. Michael Greger mentions Fuhrman's claim to have proof of reveral of heart disease on a high fat diet, but this was based on an unverifyable and poorly quantified anonymous survey, not an actual study.

  7. There is no "should." What you do is, you eat a WFPB diet from birth, avoid heart disease, and eat the fatty whole plants as part of your diet. The illusion of the problem is caused by the fact that so many people are coming from the western pattern diet, and they cannot well tolerate fats, even from whole foods.

  8. 99 out of a 100 patients cured 100% of their heart disease on a whole food plant based diet that didnt contain any nuts or avocados. Many have also cured their type 2 diabetes. A low fat whole food vegan diet cant be that bad considering that

  9. Higher fat intake usually gives me acne and more than half an avocado gives me a limp d!ck so I prefer the lower than 10% fat intake.

  10. On my last blood test last week, my cholesterol was 202, LDL 124, and triglycerides 219 and my diet is exactly as Esselstyn or McDougall would recommend, no nuts, seeds, avocados, or added oils, no more than 10-15% calories from fat, and I've been eating that way for a long time. Last October My cholesterol was 155, LDL 90, and triglycerides 105. Why would my numbers go up on an Esselstyn, Ornish, and McDougall type of diet? The only thing I changed in the last 10 weeks was eating no whole grains and legumes and eating mostly sweet potatoes and potatoes, as well as fruit and greens, so I was eating even less fat, only maybe 2-5% fat. Shouldn't have my cholesterol levels gone down???

  11. 0:52 Nope, we're not all on the same page about no oils. Too much science pointing the other direction at this point.

  12. At minute one, what Dr. Greger says is not correct: "So even the most rabidly anti-fat folks like Dr Ornish, Esselstyn, McDougall all recommend

    foods like ground flaxseeds, walnuts, we’re talking whole food sources of fat
    ." Dr Greger is not correct: Dr. Esselstyn does not recommend walnuts or whole food sources of fat other than 1T flaxseeds. Neither does Dr. McDougall, who says nuts are for special occasions only. Plant Based Science London, this is a very important video, and I'd like to see you cover this important topic in more detail. Thanks!

  13. First, I think this is of great importance to one group, those who either have been diagnosed with heart disease or those who are in fear of developing it due to genetics and or previously poor dietary choices. I think for those of us who fall into these two groups, it's a crucial issue because it could be the difference between reversing disease and not reversing it.

    My general sense is that Esselstyn's two studies (the first of 18 people, the second of almost 200) trump whatever small number of case studies that Furhman is claiming. In Esselstyn's studies, people didn't eat these high sources of fat, and generally kept their fat intake to 10% or less. It's possible that a fat intake of 15% or 20% would still see the same benefit Esselstyn got, but we just don't know, so the question is, do your risk a poor health outcome due to unknowns (or because Furhman claims his case studies are "proof")? Look, I like fat just as much as the next person. I would love to be able to eat nuts and avocados, I'm just unwilling to take that chance. Everyone has to come to their own decision regarding what amount of risk they are willing to accept and what data is good enough to accept. I'm generally not a big fan of Furhman, who always impressed me as a slick salesman, whereas Esselstyn is a grandfatherly figure who will actually call you on the phone if you email him (I've talked to him twice myself)! So, my bias is Esselstyn, but everyone needs to figure this out for themselves because the data just isn't definitive enough right now.

  14. I have been eating less avocado than I used to—now down to 1/3 of a larger one per day, or half of a small one—as opposed to an entire avocado thrown in whatever meal—usually a salad, now. I limit nuts and seeds due to oxalates, but eat some daily—usually lower oxalate pumpkin, sunflower, and flax—but also some hemp, walnut, and even some almond sometimes—some peanut butter too, now.

  15. I’m on a bulk right now. 6 avocados, quarter cup walnuts and lots of olives daily.I’m still here, folks. It’s okay.

  16. So the lesson is: if your cholesterol is too high, lower your fat intake. Man…these guys are brilliant!

  17. Personal experience, the more pistachios I ate, the fatter I got, and the harder it was to lose fat because I just kept replacing what I lost, so sorry, even if its whole food, fat is fat, same chemical compound, and same effects, as far as increasing your size if you eat enough of the nuts or seeds.

  18. Most of us have the same problem with nuts. We can't eat just one, or one handful. I buy a can thinking it will last a couple weeks, and it's gone 2 days hence. I think cooking oil is a lot safer, honestly. I use a little on my cast iron fry pan and it takes forever to get through a little bottle of olive oil. And most of it goes into the paper towel when I rub it into the iron.
    Most of us are spending a lot of money for results that aren't going to be there. It's good to eat healthy, but you can do it for very little money if you get a lot of legumes and inexpensive whole, or mostly whole grains with a decent amount of frozen vegetables and some berries. The spaces between meals are just as important as what the meals consist of. About 90 percent of the population eat anything all the time, the rest are complete fanatics.

  19. According to Cronometer 1 tablespoon of ground flax is 7grams = 1.6 grams of ALA not 2.2grams as Dr Greger prescribes.

  20. I love the plant doctors but I do disagree with them on the issue of oil, The moderate use of Cold pressed extra-virgin olive oil is healthy there is a ton of studies and information backing this up, our bodies need oil, if you ate a diet completely void of oil in all its forms you would become very ill and die it is essential for health, what isn’t essential is sugar. this type of Olive Oil is very minimally processed it’s literally squashed into a bottle and sold hardly a highly processed product.

  21. Who gives a shit what any of these Drs say. They all have to pad there own research. Just look to bluezones and other statistics of cultures with lowest rates of heart disease. It's not funded by anyone and it's fact not theory.

  22. What this video suggests, but, it's not explicitly stated is that Caldwell is referring to patients with an established heart disease problem. Maybe Dr. Fuhrman cherry picked a single abstract to support his contention that diseased folks can get better on a fat based diet. Michael, makes no mention of this difference.

  23. I eat 1 tbs walnuts, 1 avocado, 1 tbs chia and flaxxeds daily and 1 tbs peanut butter… sometimes also almonds sometimes too..I guess I should cut down😳🤔

  24. People get enticed by nuts and avocado for their richness and taste. But anyone with half a brain just needs to look at the calorie and fat content to see that they make one fatter than they should be. Do you need nuts and avocado for anything, no unless everything else you eat is just fruit. One or two tablespoons of ground flax or chia is healthier than nuts or avocado. If you have heart disease, stick to whole grains, potatoes, vegetables, only some fruit, and optionally 1 or 2 tablespoons ground flax or chia. There is nothing special in nuts or avocado that you dont get from the other foods.

  25. Interesting that you have the audio of dr Gregor making incorrect claims about his colleagues along with quoting a junk trial and don’t play the counter of Esselstyn but only link to it. You’re clearly biased towards dr Gregors view point. Doesn’t mean he’s wrong but it is a bias.

  26. Look it's quite straightforward, 500 million years up in the trees eating nuts, seeds, leaves, fruit and maybe some insects says we have evolved to eat nuts and perhaps even avocado if they were around.
    The more dense source of calories we could obtain, the easier it was to survive.
    Remember that during this evolution we only eat wholefoods this is key.
    With the discovery of fire giving us the ability to eat starches (again a wholefood) this was the step that enabled our brain to grow and develop.
    So a wholefood diet of cooked starches, fruits and berries, nuts and seeds, herbs and leaves and grains is optimal, no need to worry about a high or low fat intake, however if you've damaged your arterial health it's probably better to be safe than sorry and keep the fat content low otherwise I'd stick with Dr Greger.

  27. Nature explain by itself in certain way. The harder the shell the less the quantity. If it is more difficult to get or to prepare for ingest, it suggest less quantity and be more careful. Much of oily fruits by itself is unbalanced. Unbalanced diet should have a target. Quantity is important even for water.

  28. just eat food lol t hell with these how much this that blah blah your body has all the intelligence you need people live out in the wild without any of this stuff and are happy and deficient free

  29. @rjb 112 Dr McDougal's views can be reflected in his cereal brand and those cereals contain chia, flax, and pumpkin seeds. See Dr. McDougals breakfast cereals HAVE chia, flax, and pumpkin seed; See https://www.amazon.com/Dr-McDougalls-Right-Foods-Single-Serve/dp/B0177F7F4Y?th=1

  30. that study of fuhrmans does not appear to have the incredible re results…ie angiogram results too…to back it up

    i dont think its at all a fair comparison to hold it up against esselstyns very thorough, loong years of study on his patients

  31. Dr Esselstyn has said numerous times if you haven't got heart disease it's ok to have a few avocados and some nuts on top of your flaxseed. But if you're practically dying of heart disease, no.

  32. Unless fats in whole foods trigger some health conditions, their consumptions should be at the consumer's own discretion.
    Not sure why avocados don't seem to ever phase me regardless of the quantity I consume, but nuts, seeds and their butters cause slight breakouts when I overindulge. If i'm in a pinch i still prefer them over junk vegan food.

  33. Fat recommendation of total calories
    Campbell & Esselstyn 7%
    Kambatta 15%
    Mediterranean 22-23%
    AHA 30%

    Gregor no cap on fat bc he wants you to convert to whole food over processed/animal but once that’s done what’s the number

    15% is my cap

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