Paleo Diets May Negate Benefits of Exercise


“Paleo Diets May Negate Benefits of Exercise” Much of the low carb and Paleo
reasoning revolves around insulin. To quote one random blogger, “carbohydrates increase insulin, the root of
all evil when it comes to dieting and health.” So, the reasoning goes, because carbs increase
insulin we should stick mostly to meat, which is fat and protein – no carbs,
so no increase in insulin, right? Wrong. We’ve known for half a century that
if you give someone just a steak, no carbs,
no sugar, no starch, that their insulin goes up. Carbs make your insulin go
up, but so does protein. In 1997, an insulin index of foods
was published, ranking 38 foods on
which stimulates insulin levels the most. What do you think causes
a larger insulin spike: a large apple and all its sugar,
a cup of oatmeal packed with carbs,
a cup and a half of white flour pasta, a big bunless burger – no carbs at
all, or half of a salmon fillet? What do you think? The answer is the meat. Now they only looked at beef and
fish, but subsequent data showed
that there’s no significant difference between the insulin spike from beef versus
chicken or pork; they’re all just as high. Thus protein- and fat-rich foods may
induce substantial insulin secretion. In fact, meat protein causes as much
insulin release as pure sugar. So based on their own framework,
if they really believed insulin
is the root of all evil, then low carbers and Paleo folks would be eating
big bowls of, you know, white spaghetti, day in
and day out, before they’d ever touch meat. Yes, having hyperinsulinemia – too high
levels of insulin in the blood like
type 2 diabetics have – is not a good thing. It may increase cancer by like 10%. But if low carb and Paleo people stuck to
their own theory, if it’s all about insulin, then they would be telling
everyone to eat vegetarian, as vegetarians have significantly lower
insulin levels even at the same weight. It’s true for ovolactovegetarians.
It’s true for lactovegetarians and vegans. Those who eat meat have up
to 50% higher insulin levels. Put someone on a strictly plant-based diet
– a man, woman, young, old, skinny or fat – and you can significantly bring their insulin levels down
within just 3 weeks on this kind of healthy vegan diet. And then just by adding egg
whites back to their diet, you can increase evil insulin
production 60% within 4 days. What if you take people and added carbohydrates,
doubled their carbohydrate intake? You can bring their insulin
levels down. Why? Because they weren’t feeding people
jellybeans and sugar cookies; they were feeding people whole plant foods, lots
of whole grains, beans, fruits, and vegetables. What if you put someone on a very-low
carb diet, like an Atkins diet? Low carb advocates assumed that
it would lower insulin levels. Dr. Westman, here, is the new Dr. Atkins, after the old Dr. Atkins died overweight, according
to the Medical Examiner, with a history of heart
attack, congestive heart failure and hypertension. But Dr. Westman was wrong. No significant drop in insulin
levels on very low carb diets. What they got is a significant rise in
their LDL cholesterol levels, the #1 risk
factor for our #1 killer, heart disease. Now Atkins is an easy target though, right? No matter how many new, new, extra new Atkins
diets that come out, it’s still old news. What about Paleo? The Paleo movement
gets a lot of things right. They tell people to ditch dairy and doughnuts,
eat lots of fruits, nuts, and vegetables,
and cut out a lot of processed junk. But this new study’s pretty concerning. Take a bunch young healthy folks,
put them on a Paleolithic diet along with a crossfit-based, high-intensity
circuit training exercise program. Now if you lose enough weight exercising,
you can temporarily drop your cholesterol
levels no matter what you eat. I mean, you can see that with
stomach stapling surgery, tuberculosis,
chemo, a good cocaine habit — just losing weight by any means
can lower cholesterol, which makes
these results all the more troubling. Ten weeks of hard core workouts and weight
loss, and LDL cholesterol still went up. And it was even worse for those
that started out the healthiest. Those starting out with really good
LDLs, under 70, had a 20% elevation
in LDL, and their HDL dropped. Exercise is supposed to boost your
good cholesterol, not lower it. The Paleo diet’s deleterious impact on blood fats
is not only significant, but substantial enough to counteract the improvements commonly seen
with improved fitness and body composition. Exercise is supposed to make things better. Put people instead on a plant-based diet and a modest
exercise program – mostly just walking-based – and within 3 weeks can drop their bad
cholesterol 20%, and their insulin levels
30%, despite the 75-80% carbohydrate diet, whereas the Paleo diets appeared to
negate the positive effects of exercise.

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Reader Comments

  1. Li-San Loves

    I wonder what Mr Westman or Mr Lustig would say about this data. We need a showdown or a panel of discussion amongst the "experts", including the plant based doctors, about this. Otherwise the Paleo (the low carb Paleo) people will keep misinforming their followers.

  2. StephyPlantbased

    my hba1c was pretty much the same 3 years ago on low carb high protein (meat and dairy). my triglycerides were lower, my hdl higher, my ldl lower and my total cholesterol pretty much the same. (got vids)

  3. Alex DeLarge

    …on blood lipids. But guess what, people on paleo lose significantly more weight, and far more consistently, than people going "high carb", who will often stay the same weight, or worse yet, gain extra pounds (and not from glycogen or water retention, but actual fat), unless of course they exercise as if their life depended on it.

    Insulin isn't all there is to it, either. If your blood is flooded with aminoacids/proteins and you have insulin going up, you won't be storing those proteins as fat. If you have a flood of carbs and insulin, on the other hand…that's just the perfect recipe to create fat, and then store it.

    Add to that also the fact that high protein foods will satisfy the appetite far more than foods rich in carbs (calorie per calorie), and that's already two of the main reasons why low-carb will always be more successful in attaining the only thing that most people care about: fat loss. Health? That's for the elderly, not the masses.

  4. Solitary Reaper

    some say that Dr. Fatkins died not because he slipped on ice and later they found heart disease, but because he actually had a heart attack and then fell. what do you think of that people?

  5. Marek Záda

    Again, no surprise. As an avid crossfitter I stay away from the associated Paleo preaching. And any book I pick on the subject is so biased it makes me puke. The last one – low fat, high carb diet is the cause of diabetes epidemia. Reason – it is recommended in the last decades but we see more diabetes. As if people actually eat that way. And no, sodas and cookies are not the recommended diet just because they are high in carbs.

    Thanks doc, I will have some of my pals watch this. Will be happy to share their reactions.

  6. William Bibb

    What if two physicians take diametrically opposed positions? Then you must look at the research yourself. I have converted to the vegan approach.

  7. silkhead44

    "May" is not definitive..put the wrong person on paleo exercising too hard and you have a recipe for weight gain and sleepless nights
    …otherwise it's a beautiful thing for the right type…I've seen many thrive on it, reverse cholesterol, diabetes and high blood pressure. I might add vegetables should make up 60% of a proper paleo diet

  8. Lightningomega

    Great video. I remember hearing about the paleo diet and questioning whether it would have an overall benefit on one's health. I'm glad I went with my gut on that. Now I know why it isn't a good plan to follow.

  9. galikazoid

    dr greger please dig up more studies on ketosis and ketogenic nutrition lifestyles…i'm so curious for some scientific research data…many thanks

  10. Mathieu G

    Here's a recent study from october 2014 that shows the opposite than what is mention here (I'm sure he saw it as it took me 10 seconds)
    http://www.ncbi.nlm.nih.gov/pubmed/25304296
    "Subjects were 53.5 (SD9.7) year old men (n = 9) and women (n = 25) with mean BMI of 31.8 (SD5.7) kg/m2. The Palaeolithic-type diet resulted in lower systolic blood pressure (-9.1 mmHg; P = 0.015), diastolic blood pressure (-5.2 mmHg; P = 0.038), total cholesterol (-0.52 mmol/l; P = 0.037), triglycerides (-0.89 mmol/l; P = 0.001) and higher HDL-cholesterol (+0.15 mmol/l; P = 0.013), compared to reference."

    It is not just about insulin of course, there's also leptin and glucagon (and others as hormones are coupled). Overall, yes you will lose weight easily and improve your markers on average on a low carb diet, even if the "insulin picture" isn't complete.

    Most early studies found the opposite regarding the paleo diet, although what constitutes a paleo diet can varry alot as it is not a precise diet. I think what is often neglected is the amount of soluble fiber and resistant starch in a paleo diet and an overreliance on lean meat. Demonizing all starches is dumb and you won't find that many people selling the "low carb for everyone all the time". Personnally I don't eat more meat than before, I'm just eating much more vegetables and sweet potatoes. 

    I think I saw somewhere a few months ago a critics of this study as the author was shown on pictures drinking beer with participants. 

  11. Forbes Winthrop

    That same review (Bueno et al. http://journals.cambridge.org/action/displayFulltext?type=6&fid=9016490&jid=BJN&volumeId=110&issueId=07&aid=9016489&bodyId=&membershipNumber=&societyETOCSession=&fulltextType=RV&fileId=S0007114513000548#cjofig_fig2) you cited regarding the lack of a significant effect of very-low carb diet vs. low-fat diet on fasting insulin also showed that low-carb diets had a more beneficial effect on HDL-C and triglyceride levels than low-fat diets.

  12. 1hahj

    Please could you do more videos on the paleo diet? Could you also teach us about required healthy fat intake for children as I hear they need more?

  13. Vegan Nurse Practitioner

    Paleo logic is so funny, how can someone believe that? Those lowcarb meat eater ideas were brought to light briefly back in the 70's when they were knocked to their knees by science and news reports of kidney failures, stones, and fatalities. Lots of money behind its popularity again, but aren't humans suppose to have a higher cognitive function than earthworms? ha. I can't believe they are still doing it, anything to try to get people to believe and support their bad meat eating behavior. Or perhaps years of lowcarb eating has created the 'meathead' or 'deadhead' affect? 🙂  They just can never get around the fact that Only carnivores can eat meat and not have it affect their cholesterol, humans can not because (drum roll please) they are not carnivores….

  14. ananse77

    Dr. Greger, I have some questions. What was categorized as a "paleo diet" in these studies? Is there a standard definition of a paleo diet? Also, why would it cause negative effects if someone who used to eat "the Standard American diet" didn't start eating more meat than before, but removed the carbs (especially sugar and other processed carbs) from their diet and replaced them with vegetables, nuts and fruit?

  15. E Gkerpini

    Yeah that's nice and all, but the burger contains flour so it would be polite to say this is at least misleading. I've read so many books,articles,blogs,scientific studies, I've watched so many videos on diet. I've talked to friends who study dietetics. Classic, atkins, gluten-free, paleo, autoimmune, vegan, low carb, high carb, low fat, high fat, low protein, high protein…..There's still ongoing research, and there are lots of things that haven't been studied yet so I don't like the fact that everyone is so not resilient about their knowledge, correction, opinions!

  16. Allen Frost

    What about grass fead beef or Bison or Deer meat any test been done those? What they get at the fast food places or supermarket suger is all ready added. Dolce diet sounds good to me .

  17. NutritionFacts.org

    Using their own theoretical framework, low carb and paleo diet advocates should be plugging pasta over meat 

    Watch below or click the link to watch on NutritionFacts.org: http://nutritionfacts.org/video/paleo-diets-may-negate-benefits-of-exercise/

  18. the2017

    Paleo had me looking good and dying beautifully at the same time. Bowel problems, kidney problems, skin issues. But I sure look good in size 0-2. But then again having all this issues before 30 couldn't be good. So I made the switch. Will NEVER look back. I rather br healthy for me and my family. Beauty is an illusion. Health is a tangible asset

  19. Victor Crosswell

    paleo n low carb preachers also preach calorie restriction so they dont get fat by following their diets go figure. thats why so called bodybuilders have to cut(starve themselves) and dehydrate themselves to get lean. they live in denial land.

  20. Sugar KillsAll

    Gee what a liar you are, As a type 1 diabetic, pure meat NEVER raise my glucose levels and not amoung type 2 either. Your lying, lying and lying. Just ask you, how many millions are you earning from the vegan industry? A lot, and you laugh when they buy your deadly garbage.

  21. Vincent Mandeville

    So wait. You claim that :

    – Vegeterians have generally lower insulin levels than paleo dieters, yet the studies shown talk about omnivores and meat-eaters – Standard American Dieters. If you are going to generalize, at least generalize using the correct groups of paleo vs vegetarians vs controls.

    – plugging people on a low-carb paleo diet plus Crossfit-style workouts raise their LDL? That's like giving diesel to a Formula 1 car – it's totally incompatible with their energy systems (anaerobic glycolysis of crossfit vs the aerobic lipolysis of a low-carb diet). Of course these people crash and burn.

    Then you compare people adopting a vegetarian diet and walking. How about comparing people adopting a paleo diet and walking?

    Here is a little food for thought :
    – http://www.ncbi.nlm.nih.gov/pubmed/19209185
    – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724493/?report=reader
    – http://www.ncbi.nlm.nih.gov/pubmed/17583796

    Please respect that a smart paleo diet can be as acceptable as a smart vegetarian/vegan diet, the same way a poorly done vegetarian/vegan diet can be absolutely deleterious to health. Scientific evidence is starting to support it and anecdotal evidence long supports it.

  22. Cold World

    It's all about keeping a good balance. If you eat fruit, vegetables, whole grains, legumes, nuts, seeds, and a little meat you'll be fine. It's a problem when people cut healthy whole plant carbs and replace them with high amounts of animal proteins. I've been on a strictly vegan diet for 2.5 years and going strong. A few things I've taken away is not to just eat high carb, bring in some healthy fats, and some good plant proteins. Either way a little meat won't kill you, and on the flip side you high carb folks shouldn't fear healthy fats and proteins. 

  23. antoine dimov

    Fat people burn 300 more calories on a low carb diet vs low fat diet
    http://jama.jamanetwork.com/article.aspx?articleid=1199154

    Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet.

    http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/Meeting2/CommentAttachments/Feinman-Volek2009-170.pdf

    Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
    http://www.nejm.org/doi/pdf/10.1056/NEJMoa0708681
    Long term successful weight loss with a combination biphasic ketogenic mediterranean diet and mediterraneandiet maintenance protocol.( in the nutriotn folder)
    http://www.ncbi.nlm.nih.gov/pubmed/24352095

    http://archinte.jamanetwork.com/article.aspx?articleid=409791
    Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk FactorsA Meta-analysis of Randomized Controlled Trials

    Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects
    his small-scale study suggests that HFLC diets may be more beneficial to cardiovascular health and inflammation in free-living obese adults compared to LFHC diets.
    http://www.ncbi.nlm.nih.gov/pubmed/24075505

    http://www.ncbi.nlm.nih.gov/pubmed/21673483
     carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance.

    http://www.ncbi.nlm.nih.gov/pubmed/24015695
    Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes.

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3883794/
    Fasting insulin decreased

  24. jedediahbc

      I have tried low carb diets and eating complexe carbs something like plant base diets. While eating the complexe carb plant diet and walking an hour a day I have brought my morning blood sugar number down from 110 to 120 testing to between 79 to 83 in the mornings up on rising in the mornings. I think the plant base is dramaticly better than the low carb and of course some kind of exercise included. The next visit with my doctor and blood profile test will present the facts!

  25. jedediahbc

      Just back from my thirty minute walk and feel great, everyone should walk! This afternoon I will do another thirty minute walk it feels wonderful to get outside and move.

  26. antoine dimov

    Why do you not disclose whether the meat was grain or grass fed? Grain fed meats are associated with metabolic syndrome, well, animals are not genetically adapted to eat grains, sugars, etc. Come one, feeding cows m and m's.

  27. Muldeeer

    I’ve been pondering this topic for weeks, trying to find the words to communicate the full impact of this realization to which we are all increasingly awakening. Everything is rigged… the stock market, the news, the food, your taxes, public schools, the health care system, and on and on. Even Lance Armstrong’s cycling victories were all apparently rigged (with doping), we’re now finding out.
    But what do I mean by “rigged” specifically? All these systems and industries are rigged to cheat you, to suppress you, and ultimately to suppress your human potential.
    Think about it. The sick-care system is intentionally engineered to give you cancer, keep you sick, and keep you locked into a medical system that enriches powerful corporations while sacrificing human life.
    The financial system is rigged to quietly steal the value of your money through endless monetary creation also known as “quantitative easing.” The more money the government prints, the less valuable the money you worked so hard to earn is left remaining.
    The political system is utterly rigged to give you the illusion of choice while parading in front of you two puppets of different skin colors who both serve the same masters (the banksters).
    The food system is rigged with GMOs that actually poison you while spreading genetic pollution across farms and fields everywhere.
     
    The news is utterly and comprehensively rigged,  and this was highlighted yet again by former CNN star reporter Amber Lyon who just went public with scathing accusations about how CNN allowed foreign terror regimes to actually BUY positive coverage on CNN’s broadcasts.
    The justice system is ridiculously rigged. A woman was arrested a few weeks ago and charged with a felony crime for drawing on the sidewalk with chalk. Meanwhile, absolute evil-minded criminals like Jon Corzine and Eric Holder go free with no prosecution whatsoever. The criminals run free while the innocent are persecuted.
    “Science” is largely rigged. Science journals are all dominated by Big Pharma advertising money, and nearly all the so-called science you see in the news anymore is just a regurgitation of fabricated research from corporate science whores who have sold their integrity for a paycheck. Much of the effort behind “science” today is spent reinforcing a monopoly over medicine by pushing deadly vaccines while disparaging healing plants and nutrients.
    Government regulators are completely rigged. The FDA looks out primarily for the interests of Monsanto and drug companies, not the safety of the American people. The USDA is completely beholden to the biotech industry and the meat factory giants, routinely betraying Americans with its decisions.
    Private property is rigged. Thanks to unconstitutional property taxes, you never really “own” your land. Instead, you lease it from the government. Don’t believe me? Try not paying property taxes and see what happens. Your property will soon be seized at gunpoint and taken over by the government.
    Even WAR is completely rigged. Wars are started with false flag attacks engineered by the imperialist USA, then all the reporting on war is completely censored to shield the American public from the truth of how horrifying it really is. The entire experience of war is sanitized, processed, homogenized… just like the processed cow’s milk you’re (hopefully not) drinking.
    How do you beat a rigged system? Don’t play!
    With all these systems rigged against you, how do you stand a chance of getting ahead? As every Vegas gambler knows deep down, the only way to beat the house is to not play against the house. Don’t play their game, in other words.
    Instead of sending your children to government-run indoctrination centers known as public schools, home school them.
    Instead of watching cable news propaganda, turn off the TV and get your news from independent online media like WorldTruth.TV and Natural news
    Instead of being victimized by toxic GMO food, buy organic and avoid the GMOs.
    Instead of falling for vaccines and prescription drugs, say NO to vaccines and dangerous drugs. Turn to nutrition and superfoods instead!
    Instead of putting all your savings and investments in the fiat currency known as the dollar, diversify your holdings into precious metals, non-U.S. currencies, farm land and other stores of real value.
    Instead of voting for the next presidential puppet, simply don’t vote for any president! The mere act of voting for a presidential candidate legitimizes the corrupt system. (Yes, it’s definitely important to vote for local candidates and ballot measures like Proposition 37 in California.)
    The point of all this is that you can’t beat a rigged system. That’s why it’s rigged, of course: to make sure you never come out on top. So stop playing in the rigged system! The house always wins, didn’t you know? That’s how casinos make money, and it’s how nearly everything else works, too.
    Levels of awakening
    The path to true freedom begins with recognizing just how completely all the systems are rigged against you. Only from there can you withdraw your consent from all the rigged systems that are insidiously working to keep you sick, suppressed, impoverished and ignorant.
    From there, focus your power and your effort inward, asking self-empowering questions like how can I become better informed and educated? How can I gain new skills? How can I improve my  health and set myself free from the medical enslavement system? In time, these questions will transform to more broad questions such as: How can I contribute something meaningful to the world? What can I do to serve in the defense of life and truth?
     
    These are levels of awareness / awakening. I describe them like this:
    Level 0 – “Zombie”
    This is the default level of total ignorance at which 90% of the population operates. They have no clue about anything that matters such as how fiat currency systems operate, natural cures for cancer, the true dangers of vaccines, how television manipulates their behavior and so on. (These people are often experts in sports and TV sitcoms, however.)
    Level 1 – “Awakened”
    This level is achieved when a person realizes something along the lines of “Hey, I’m living in a dream world. I’m being told lies at every turn. What is real? How can I know what is real?” This is where people start asking questions.
    Level 2 – “Informed”
    A level 2 person is someone who has taught themselves a significant amount of real history and the way the world really works. This person will have knowledge of politics, psychology, world history, economics, natural health, the natural world (water, ecosystems, soils, etc.), basic anatomy, basic science and so on. Not even 1% of the population today qualifies as level 2. Most people operate in a state of wild ignorance of the world around them.
    Level 3 – “Mastery”
    A level 3 person not only understands a great deal about the real world around them, they have also grasped ways to navigate through that world with great accomplishment and influence. They are innovators, creators and often communicators. Financial achievement is not the purpose here. Rather, it is achieving relevance in a world largely populated by utterly irrelevant people.
    Level 4 – “Enlightenment”
    This level is only achieved by those of the highest dedication to spiritual awakening. You would typically only find this level of understanding in people who pursue a lifetime practice of prayer, or transcendental meditation, or a similar spiritual practice. At this level of awareness, individuals become withdrawn from the material world and really have no interest in interacting with individuals of lower levels of awareness. Far less than one in a million human beings will ever achieve level 4 “Enlightenment.”
    Just to review these levels again, here are some of the keywords and concepts that typically relate to people of each level:
    Level 0 – “Zombie” – Football, sports scores, TV sitcoms, processed junk food, vaccinations, playing the lotto, following doctors’ orders, submitting to apparent authority, going along with the status quo.
    Level 1 – “Awakened” – Asks questions. Reads ingredients on foods. Questions their doctor. Watches documentaries instead of sports. Attempts to assess information and think rationally. Questions false authority.
    Level 2 – “Informed” – Reads books. Explores alternative information. Invests in self-education. Participates in activism. Seeks to make changes in the world around them. Speaks out with friends. Challenges people’s beliefs. Reflects on their own beliefs and is capable of adaptation.
    Level 3 – “Mastery” – Has great influence. Creates things. Innovates. Provides solutions. Invents new things. No television. No vaccines. No junk food. Has a very long-term perspective. Understands the “big picture.” Seeks to help others. Has compassion for living things. Recognizes the web of life on our planet.
    Level 4 – “Enlightenment” – Realizes the great illusion of life. Embraces immortality of  consciousness and the human spirit. Expresses compassion for others but not intervention. Never seeks to “change” others, only to invite them to expand their awareness. Recognizes inter-connectedness of all life systems. Sees the human life experience in a humorous light. Is able to tap into higher consciousness. Rarely seeks fame and not interested in financial success. Often abandons all material wealth.
    Remember: The rigged systems in place today want to suppress your rise from Level 0 to Level 4. They wish to keep you as dumbed-down as possible so that you never become fully aware of what’s really happening around you. Only by refusing to participate in those systems do you have a real opportunity to move up the levels and achieve the only thing that really matters: High-level consciousness.

  28. Joseph1NJ

    So the glycemic index/ glycemic load data on food, what every physician/endocrinologist/ medical authority recommend as a guideline, is… worthless? Do we tell diabetics eat all the pasta & veggies you want? Or, are we conflating insulin responses with glucose levels? Wouldn't the desired effect in fact be a greater insulin response, thereby effectively lowering, or stabilising blood sugar over time? I'm admittedly confused.

  29. Bill McPherson

    This is all very interesting, but a highly inaccurate depiction of paleo and low carb science. The fact of the matter is that both are a great vehicle to weight loss and beneficial eating habits. The idea that insulin doesn't rise with meat is silly. What is taught is that it doesn't stay elevated for long as has been evidenced in numerous studies or that the body does not need to rely on a steady stream of toxically elevated levels of blood sugar. Hence one of the many reasons diabetics must control their blood sugar. As many supporters as I see in the comments against “paleo” I can only assume they clearly don’t understand the basic principles of these diets.  I will not argue against them as internet wars are pointless. The fact of the matter is there has been much research in the last decade to prove diets of this type are functional and sustainable. I suggest watching Dr. Peter Attia's lectures or looking at the athletics of Ido Portal. Both men follow these low carb style diets. Diet is a highly individualized thing. I would not suggest either that anyone eat in a manner they do not wish, but claiming “paleo” is unhealthy is just silliness. The Doc suggesting that the frame work is about insulin release is an oversimplification at best.    

  30. Primal Vegan

    All I find in the about section is citations of your OWN blog. Did you cite the studies you referenced in the videos anywhere?

  31. yvngsam

    My foster parents are on the Palio diet and there really unhealthy and obese. While I'm almost vegan besides fish. It's Really funny to see proof that there diet is worse then I thought

  32. optizap

    It would make an interesting test to find out what is the natural evolved harmonious diet according to physiology to do the following. Gather together some cats, some goats, some sheep , some monkeys, and some humans. Leave various plant foods out and some raw meat.. Bet only the cats would be racing for the raw meat.  If these Paleo people really think meat is natural according to their evolved physiology they should quite easily be able to eat raw meat, rather than be innately repulsed by it.

  33. BatrocTheLeaper

    Dr. Greger I think you need to hire a new graphic designer…. Your bar graph appears wholly inaccurate, or at least misleading. The insulin index which it's supposed to cite has vastly different information. In rounded pmol min/L : beef 7900+-2000 white pasta 4400+-400 salmon 9300+-2000 apples 8900+-900. I could very well be wrong but if you compare the insulin scores you see a comparison of beef @51+-16 vs white pasta @ 40+-5 on a scale of 100(white bread). http://ajcn.nutrition.org/content/66/5/1264.full.pdf

  34. Brent Robinson

    I offer this to refute you.

    Insulin, in and of itself, is a good and necessary thing. It promotes the storage of nutrients after all. In our natural, primal state, this was an essential process. Even in our modern lives, this storage process is still vital. (We just have a nasty habit of flooding the system these days.) In the case of high protein foods, it makes perfect sense that the body recognizes the need to store amino acids. (Primal life wasn't a perfect set schedule of three square meals a day after all.)

    The insulin helps drive amino acids into the muscle cells where they're needed. At the heart of this process, one thing is for certain: the body knows what it's doing.

    But there's another dimension to the protein-insulin issue. When we eat protein-rich food, another chemical is released by the body that actually has a contrary effect to insulin. Protein-rich foods also result in a release of glucagon. (Carb-rich food does not.) Glucagon raises blood sugar levels in part to allow for absorption of amino acids in the liver and their subsequent transformation there to glucose. In our evolution, we developed the capacity to make what we required out of what was available. If dinner was going to be part of a mammoth carcass, then the body could enjoy the protein it needed and use insulin response to store essential amino acids. Simultaneously, it had the glucagon to keep blood sugar stable in the absence of carb-based foods.

    What does this tell us? It underscores the fact that we don't need to (and shouldn't) include extra carbohydrates in our diet. The carbs we get from vegetables and the glucose that can be made even from protein-based foods offer plenty of the right fuels our bodies need.

    Read more: http://www.marksdailyapple.com/insulin-index/#ixzz3uz76kTQg

  35. chiyerano

    Thanks for the info. Somebody said that when you have a lot of protein in the body, especially from animal sources, the protein starts acting more like carbohydrates in terms of its effects on blood sugar and insulin levels as well as possibly feeding and nursing cancer cells.

  36. LukkyLuke80

    The liver produce fat from fructose. That is why people avoid carbs… Insulin, dunno if people are that focused on that when they are doing LCHF diet. So fail to see what this video prove.

  37. johnny102marvin

    Everyone should post this video on their facebook page. Make a difference, inform people about the truth of eating a plant based diet is and how it will help them. Don't just be a listener of the truth, but also be a doer.

  38. Bourne Accident

    I can't find any studies that support what Dr. Greger says about meat and high insulin levels.  Also, Atkins died when he suffered injury after slipping and falling on ice, not from a heart attack.  So, something is wrong with the info here.  I will keep digging to see if there's anything, but I don't have confidence when details are wrong.

  39. Bourne Accident

    I've exhausted my search to support Dr. Greger's claims.  I find plenty of references to Dr. Greger, but that's about it so far.  What I did find is exactly the opposite.  Also, anecdotally speaking, I went paleo several months ago and lost 22 lbs. so far without even trying.  It was just an added benefit to the basic diet.  I started to use ketostix to monitor my situation.  So far, plenty of energy.  No blood sugar swings.  I am satiated.  I have more energy.  I lost weight.  So, what's the deal?  Can somebody out there point me to studies that support Dr. Greger?  Diabetes (type II) runs in my family, but most of those family members who got diabetes also ate a lot of sweets.  I would love the input.  Thanks.

  40. Martin Huber

    a friend of mine suffers from insulin resistance; i convinced her to go plant based (protocol of neal barnard, whole food low fat vegan diet), (looking into the reserach (mc dougal, neal barnard, michael gregger, dr. fuhrman, gabriel cousens, being vegan myself) and she did this for a couple of weeks, including daily excersice. it still didnt bring the expected results, centering her dishes around legumes and veggies, some whole grain, little bit of nuts, a bit of fruit. (even most fruit gives her instant dizziness and trouble…) she is skinny and actually a little under weight… im confused about the hole thing… she includes gelatin now, (as she didnt feel well and had to eat every 2 hours to keep "stable") and it actually makes her feel well (at least on the short term) i told to may try a plant-protein-powder, even if i myself am not a huge fan of those kind of products… i thought a raw diet may would help her more, or even a only-fruit-diet for a while, or even a mono-fruit-diet, as i ve seen in this facebookgroup, "curing diabetes with fruit" people having huge and fast success doing low fat high fruit… but, i kind of hesistate in recommending such protocols, as im not an expert and dont really now myself, relay on the information of the experts out there…. she wanna go back eating meat, thinking it could help her to cure herself of the insulin resistance… any clues on that out there??

  41. TKMP1964

    However, I test my blood sugars after eating.  After eating meat my blood sugars do NOT shoot up like pasta and oatmeal or sugary fruit.    (I do eat lots of spinach, broccoli and lower carb veggies.

  42. T1D.family

    I have a type one diabetic son. He's got a constant glucose monitor and a very carefully monitored diet. Protein requires far less insulin and is metabolized at a much slower rate. Your premise is wrong.

  43. Tminus Fiveequals

    Isn't it sad that even in 2017 we no shit about food and our body ? So many contradictions.
    Will there be a day where we will know FOR SURE, WHAT DOES WHAT ?

  44. Ashley Co

    I'm a vegetarian with diabetes running on both sides of my family, yet when I got my blood sugar levels tested they were so good the lab tech actually wrote "this is amazing!" at the top of the results.

  45. Francais Lover

    I loved the lego caveman at the beginning.Recently I have fallen off the wagon with too much cheese & carbs.I have to lose some weight but I dont drink milk but consume other dairy like yogurt.But I'm mostly a vegetarian & cant seem to lose weight & I believe its because of the carbs.Without the carbs I would pass out.How do I find satisfying vegetarian balance again?LEGO CAVEMAN is cute,just wanted to get that in.

  46. FutureLaugh

    I dont understand, why when i google insulin index and look at charts- no meat has the same insulin index as pure glucose? Its not even close to say, a potato

  47. Abyssum Invocad

    3:30 Didn't atkins die from slipping and falling and getting a head injury? Some massive misinformation spreading propaganda shit right there.

  48. Cloppa2000

    I dont disagree that Vegetarian diets are better than the SAD, they are much better! But why do u not acknowledge that the ketogenic diet also lowers body fat, BMI, LDL and Trigs significantly and significantly raises HDL. Both of these diets are better than SAD. They both have great results for different diseases. Why are u so fixated with Vegetarianism Dr Gregor whilst bashing Ketogenics?

  49. Bogdan Bejenari

    Comparing vegetarians ,who are people that usually hava a healthy diet (many times this is the reason why they went vegetarian) with non-vegetarians it is not fair when it comes to INSULINE level. The higher level of insuline may be caused by the ammount of unhealthy refined carbohydrates they eat,low level of phisical actvity and MANY other factors involved, and NOT just because they eat meat. Compare vegetarians and palea/keto and you wil see a much lower insuline level in these ones!! SECOND, if you are on a low carb diet (like paleo is) or a very low carb diet (keto) you will NOT consume lean meat, but meat with a lot of fat, so you will not experience any spike in insulin . Sticking to only one factor is called Reductionism ,and as we see it many time in the history of the science, this is not the way to go to in order to find the truth.

  50. apocalypticfurball

    Test it out yourself. Find a glucometer. Eat a plain burger. Check your blood sugar an hour later. Eat pasta. Check your blood sugar again. Look up insulin in an actual physiology textbook.

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