Dr. Sarah Ballantyne
Do We Really Need to Eat 30 Plant Foods a Week?
updated
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These claims sound really scary, so much so that maybe you have even been avoiding high oxalate foods, like tea, chocolate and leafy greens.
But did you know that our bodies make oxalates? Let's dive into what the science actually says, that way you can make an informed choice about these foods, and hopefully get back to enjoying your chocolate without fear or guilt
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So, if we mainly use them in savory applications, even if they’re botanically fruit, we call them veggies!
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#DrSarahBallantyne #nutrivore #tomatoes
A 2017 meta-analysis showed that consuming 800 grams (equivalent to 1.75 pounds, or 28 ounces) of vegetables and fruits daily reduces all-cause mortality by a whopping 31 percent compared to eating less than 40 grams daily.
The authors calculated that 2.24 million deaths from cardiovascular disease, 660,000 deaths from cancer, and 7.8 million deaths from all causes could be avoided globally each year if everyone consumed 800 grams of veggies and fruits every day. Wow!
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#DrSarahBallantyne #nutrivore #vegetables
If you feel like that’s too many veggies, what’s important to know is that every bit counts—you’ll get way more health bang for your veggie serving buck going from zero to some than you will from going to quite a lot to even more—so it’s okay to work up to that intake slowly over time.
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If working on upping your veggie intake feels overwhelming, I’ve got so much good news to share with you in this video!
Stick with me to learn about all the benefits of eating veggies, where the data is mixed on how many to eat, how going from no veggies to any is even more beneficial than going from lots to even more, along with what counts as a vegetable and how big a serving actually is. Hint, it’s smaller than you probably think!
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#DrSarahBallantyne #nutrivore #vegetables
Developed by researchers, NOVA divides foods into four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed food and drink products.
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
Including increasing risk for cardiovascular disease, type 2 diabetes, cancer, chronic kidney disease, asthma, allergies, neurodegenerative disease, autoimmune disease, gout, and infection.
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#DrSarahBallantyne #nutrivore #nutrientdeficiency
And second, many of these articles themselves, don’t accurately summarize the study while presenting solutions that are just well, they’re bad takes.
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
And second, many of these articles themselves, don’t accurately summarize the study while presenting solutions that are just well, they’re bad takes.
The problem with such terrible news coverage of an important study is that people are either freaking out or checking out.
So let’s do what none of these new articles have done. Let’s dig into this new study, look at what it actually shows, and put it into the context of the science on ultra-processed foods as a whole.
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
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#DrSarahBallantyne #nutrivore #dietarydiversity
The analysis also accounted for: sex, age, study center, smoking status, educational level, marital status, physical activity, alcohol intake, total energy intake, Mediterranean diet score, red and processed meat intake, and fiber intake.
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The Nutrivore Score!
Nutrivore Score is a way to quantify the nutrient-density of foods and make the nutritional evaluation of foods objective.
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#DrSarahBallantyne #nutrivore #nutrientdensity
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#DrSarahBallantyne #nutrivore #dietarydiversity
It’s high dietary diversity, meaning you eat a wide variety of different foods.
Dietary diversity is typically defined as the total number of different food items in a diet. There are many different ways to measure dietary diversity, and we’re going to look at a few different studies that use different measurements in today's video.
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#DrSarahBallantyne #nutrivore #nutrientdensity
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How can I be so sure? Studies evaluating not just the average American’s diet, but also people following various diets billed for their health-promoting effects, show rampant nutrient shortfalls.
The reason why we worry about nutrient shortfalls is that they increase risk of just about everything that can go wrong with us healthwise.
So, let’s look at the statistics showing that most people, even those who are incredibly intentional about every bite, still end up falling short of essential nutrients. And of course, how we can fix it.
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A balanced diet refers to eating a wide range of foods in the right proportions to deliver balanced macronutrients.
While you certainly can apply the Nutrivore philosophy to a macronutrient manipulation-based diet—like a low-carb or low-fat diet—if you desire, the default on Nutrivore is balanced macronutrients.
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#DrSarahBallantyne #nutrivore
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#DrSarahBallantyne #nutrivore
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#DrSarahBallantyne #nutrivore #macros
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#DrSarahBallantyne #nutrivore #macros
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#DrSarahBallantyne #nutrivore #topten
A 2-cup serving, measured raw, delivers 452% DV vitamin K, 303 % DV cupper, 296% DV manganese, 175% DV magnesium, 96% DV zinc, 77% DV vitamin C, 38% DV vitamin A, 26% DV iron, 24% DV calcium, 20% DV vitamin B2 and folate, 17% DV potassium, 15% DV vitamin B^, 13% DV biotin and phosphorus, plus 1070 milligrams of glucosinolates, 77 milligrams of polyphenols and over 16,5000 micrograms of carotenoids! Wow!
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#DrSarahBallantyne #nutrivore #gardencress
Coffee is such a concentrated source of phytonutrients and it has an incredibly high average Nutrivore Score of 6832!
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#DrSarahBallantyne #nutrivore #coffee
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#DrSarahBallantyne #nutrivore #topten
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The main nutrients used in the Nutrivore Score calculation are: protein, fiber, calcium, copper, iron, magnesium, manganese, phosphorous, potassium, selenium, zinc, vitamin A, B1 B2 B3 B5 B6 B7 B9 B12 C, E, D, and K, choline, monounsaturated fat, linoleic acid, alpha-linolenic acid (ALA), long-chain omega-3 fatty acids (EPA+DHA), carotenoids, phytosterols, and polyphenols.
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#DrSarahBallantyne #nutrivore #nutrivorescore
But with only a small number of nutrients required to be listed on nutrition labels and a wealth of highly mixed information on what foods are good for us, how can we actually know if a food is nutrient dense? Let's talk about it!
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#DrSarahBallantyne #nutrivore #nutreintdensity
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#DrSarahBallantyne #nutrivore #restrictivediets
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#DrSarahBallantyne #nutrivore #restrictivediets
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Intuitive eating is defined in the scientific literature as eating when hungry + stopping eating when no longer hungry/full + no restrictions on types of food eaten unless for medical reasons.
And, the better able we are to eat intuitively, the more likely we are to have a healthy diet and healthy eating behaviors, the more likely we are to have better physical and mental health, and the more likely we are to maintain a healthy weight.
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#DrSarahBallantyne #nutrivore #healthydiet
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#DrSarahBallantyne #nutrivore #legumes
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#DrSarahBallantyne #nutrivore #guessthefood
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#DrSarahBallantyne #nutrivore #healthydiet
Eating more vegetables, fruits, legumes, seafood and nuts and seeds all benefit our health. Does that mean if we meet all of those serving targets that we’ll live forever?
Sadly, no, but it will extend our lifespan and healthy years of life and it’s never too late to benefit from healthy changes.
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#DrSarahBallantyne #nutrivore #healthydiet
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#DrSarahBallantyne #nutrivore #nutrivorescore
A nutrient-dense powerhouse superfood is any food with a Nutrivore Score higher than 800. High nutrient-density foods have a Nutrivore Score between 400 and 8000. Medium nutrient-density foods have a Nutrivore Score between 150 and 400. And, low nutrient-density empty-calorie foods have a nutrivore score less than 150.
However, note that even low nutrient-density foods can still play an important role in a healthy diet. Any food with a Nutrivore Score over 150 contributes more nutrients than calories to the diet, but note that there is not cusp below which a food is “bad” and above which a food is “good”.
Indeed, all foods lie on a spectrum of nutrient density, and the Nutrivore Score is but one tool to help identify the best options within highly-related foods, and reinforce the value of whole and minimally-processed foods. You don’t need to feel guilty about eating a food that isn’t particularly nutritious, and instead can celebrate the choices you make that are focused on nutrients.
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#DrSarahBallantyne #nutrivore #nutrivorescore
Nutrivore is the revolutionary yet simple dietary concept: Get all the nutrients our bodies need from the foods we eat. That is the beginning middle end of what a Nutrivore is. Is it possible with today's modern food supply to get all the nutrients we need from the foods we eat? Yes, if we know how to do it, and that's the content I create!
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#DrSarahBallantyne #nutrivore #nutrivorescore
Nutrivore is the revolutionary yet simple dietary concept: Get all the nutrients our bodies need from the foods we eat. That is the beginning middle end of what a Nutrivore is.
The Nutrivore philosophy appreciates the inherent nutritional value of foods, but no food is off limits.By extension, no singular food choice is a bad one, and Nutrivore fully embraces treats, cultural foods, and food traditions.
That means that Nutrivore has a permissive dietary structure, rather than a restrictive one.
So, if you’re interested in getting more nutrients from your diet, while ditching the moral judgments of foods that diet culture teaches us, all based in the best quality up-to-date scientific evidence, then make sure to subscribe and follow along for more!
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#DrSarahBallantyne #nutrivore
A fair interpretation of the current scientific evidence is that, if you’re meeting your body’s nutritional needs from the 80 percent of your diet that is whole and minimally-processed foods, the 20 percent of your calories that comes from ultra-processed foods–like cookies, pizza, cake– is not going cause any harm.
Diet culture has long propelled the harmful all or nothing mentality, giving us all a skewed view of what moderation actually is. So what would that 20 percent look like in practice?
If you eat a 2,000 calorie per day diet, that would translate to 400 calories from your favorite packaged or fast food, about what you’d get in a quarter pounder with cheese.
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
If you eat a 2,000 calorie per day diet, that would translate to 1600 calories from whole and minimally-processed foods and 400 calories from your favorite packaged or fast food.
400 calories is about what you’d get in a quarter pounder with cheese (that averages 417 calories), seven Oreo cookies (which averages 375 calories), one slice of pepperoni pizza (which averages 430 calories), or a medium glazed donut plus a can of regular Coke (which together averages 330 calories).
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
The good news is that several large studies have shown that ultra-processed foods in moderation don’t harm our health. Let’s look at one of these studies.
This data comes from a 2019 prospective study of nearly 20,000 Spanish university graduates (average age was 37 at the beginning of the study) followed for 15 years.
The graph here shows the increase in mortality over time comparing the people who ate 4 or more servings of ultra-processed foods to people who consumed 3 or fewer servings of ultra-processed foods per day.
This study authors calculated that people who consumed four or more servings of ultra-processed foods daily had a 62% increased risk of total mortality compared to 2 or fewer servings per day.
And that was after accounting for confounding variables, which included sex, age, marital status, educational level, smoking, physical activity, television viewing, napping, diet quality, dietary habits, snacking and BMI.
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#DrSarahBallantyne #nutrivore #ultraprocessedfoods
I think a fair interpretation of the current scientific evidence is that, if you’re meeting your body’s nutritional needs from the 80 percent of your diet that is whole and minimally-processed foods, the 20 percent of your calories that comes from ultra-processed foods is unlikely to cause any harm. Some people refer to this as the 80/20 rule.
What would that look like? If you eat a 2,000 calorie per day diet, that would translate to 400 calories from your favorite packaged or fast food, about what you’d get in a quarter pounder with cheese, seven Oreo cookies (five and a half, if Double Stuf), one slice of pepperoni pizza, or a medium glazed donut plus a can of Coke.
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Looking for the studies cited in this video? You will find them in the pinned comment.
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Don’t worry if you aren’t 20 years old, because it’s never too late to benefit from improving diet quality. The same study showed that making these healthy diet changes at age 60 could still add 8 additional years of life, and making these changes at age 80 could still add 3.4 years of life!
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Magnesium is also important for skeletal health because it works in conjunction with vitamin D and calcium to maintain calcium homeostasis.
Foods rich in magnesium include green vegetables, nuts and seeds (especially pumpkin seeds, almonds, and cashews), fish, legumes, cocoa, avocados, and spices.
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Hint number one: This vegetable has one of the highest Nutrivore Scores we’ve calculated thus far, making it one of the most nutrient-dense foods on the planet (6929).
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