#1 Harvard Doctor: The Most Harmful Foods Causing Brain Disease (EAT THIS) | Dr Georgia Ede – Critique and Scientific Review
As a public health nutritionist, and plant-based researcher, I’d like to share a different perspective. Not looking to debate but rather providing another scientific based critique and view to consider.
Dr. Ede seems to be saying that for most of us, we have been misled and feeding our brains incorrectly. And that all her health symptoms resolved by not following the standard recommendations and instead following an animal protein centric diet replete with cholesterol and saturated fat, as well as one which is low in fiber and plants, and is not convinced we need anything beyond meat.
Dr. Ede Quotes
“…you really need to look no further than the standard dietary recommendations that we’ve been given for so long, to find the ingredients that directly promote all those drivers of poor mental health”.
“..there is no science behind the majority of recommendations….a healthy diet needs to contain whole grains, that it should be based on grains and legumes, that the more plants you eat the better, the less red meat you eat the better, be careful with saturated fat, plant proteins are superior to animal proteins, you must eat a wide variety of fruits and vegetables every day…all of the beliefs about nutrition, there is no science behind them whatsoever, no logic, no biology, no rationale…they come from untested theories”
“I’m not convinced that we need to include anything beyond meat if we do not want to, but I think many of us can be robustly healthy if we include a decent amount of plant food in the diet but we need to understand not all plant foods are equal”… “many plant food have more risks than benefits”. And that if one has a diet based on grains, beans, nuts, and seeds, one is basing a diet on some of the least nutritious and riskiest plant foods. She goes on to say that our body can produce glucose from fats and proteins, and do so smoothly, and do not need to consume carbohydrates for glucose.
Yes, you heard that right…
But with a sample size of 1, does the research reflect that (I did not read her book for what she may of cited)? Additionally, to say there is almost no science, biology, or logic behind the majority of current recommendations for a healthy diet, mentioning: whole grains, legumes, a wide variety of fruits and vegetables, nuts, and seeds, as examples. She adds that recommendations for increasing plants are also a concern as some plants are not equally nutritious or safe and have more risks than benefits.
Questioning this perspective……Just taking fiber alone, there is plenty of research (including randomized trials) demonstrating beneficial effects of fiber including via the production of anti-inflammatory compounds in the gut or the gut-brain axis. For example, short chain fatty acids serve as the primary source of energy for the colonic epithelium and produce anti-inflammatory compounds like butyrate, acetate, and propionate. They also competitively exclude detrimental, pathogenic bacteria.
Specialized colonic microbes also break down plant cell walls and release phytochemicals such as the polyphenols, anthocyanins, phenolics, and flavins, all of which also have anti-inflammatory, antioxidant, and antineoplastic properties (O'Keefe, 2019). What provides fiber in the diet? Animal products contain zero. Plants are the source.
Another example of just how important a role plants play in our gut health is in relationship to immune health. For example, intestinal immune cells have specific receptors and proteins for individual phytochemicals found in various fruits and vegetables that enhance and sustain intestinal immune function within the gut and specific fruits and vegetables act to reduce risk of colon cancer in separate and specific areas of the colon (Veldhoen , 2012; Annema, 2011; Murakami 2012). This provides a solid link between gut and immune function and makes a case to suggest that green vegetables are actually required/essential to maintain intestine immune cells.
Separately, potential harms from animal product consumption (which again, contains no fiber) include the production of the microbial metabolite, Trimethylamine N Oxide (TMAO) which has been associated with neuro-inflammatory processes. Or animal products and the production of advanced glycation end products (Łuszczki, 2023; Solanki, 2023; Guan 2021; Mitrea, 2021; Czarnik, 2024; Grant, 2023; Kahleova, 2024; Katonova, 2022).
Why when comparing a Plant-Based diet to a high fat and saturated fat Atkins diet for 4 weeks showed large increases in TMAO as well as branched- chain amino acids in plasma which are known cardiovascular risk factors (Park, 2019).
Why is it that omnivores have a worse inflammatory profile than vegetarians (Franco-de-Moraes, 2017)? So, it is interesting that she mentions we do not need any carbohydrate at all and can make glucose from fats and protein ‘smoothly’ which ignores some of the benefits of carbohydrates and ignores some of the risks from meaty diets rich in protein and fat. And the glucose spike from exogenous carbs? Yes, refined carbs certainly, but complex carbs from nutrient dense plants? A few examples…
Why do trials with Plant-Based diets do better at controlling and improving glycemic control, insulin resistance and reducing risk (or reversing) for type 2 diabetes and cardiometabolic risk factors than non-vegetarian diets as well as reducing inflammatory markers (Eichelmann, 2017; Kelly, 2020; Jardine, 2021; Del Carmen, 2024)?
One reason may be because of protective nutrients like polyphenols or fiber which can may inhibit glucose absorption while enhancing insulin-dependent glucose uptake (Katonova, 2022). This may also be why a recent meta-analysis of studies in over 1.4 million people found a significant increased risk for type 2 diabetes with meat intake (either processed or unprocessed) and further increases with each 20g portion, while plant protein sources did not (Fotouhi Ardakani, 2024).
Why is it that vegan or vegetarian diets in trials or diet interventions have all resulted in improvement in inflammatory autoimmune diseases like rheumatoid arthritis, lupus nephritis, systemic lupus erythematosus and Sjögren's syndrome patients (Barnard, 2022; McDougall, 2022; Fujita, 1999; Hafström, 2001; Kjeldsen-Kragh, 1991; Hänninen, 1999; Müller, 2001; Goldner, 2019; Goldner, 2024)?
It is easy to knock carbs. And I agree a poorly planned diet that promotes excess insulin is not good. But refined carbs are the concern not whole-food based carbohydrates. Conversely, several studies suggest saturated fat is implicated in reducing insulin sensitivity by incorporation into cell membranes affecting insulin response (Marsh, 2010). We absolutely need to get a handle on the processed food intake we consume.
No doubt the Standard American Diet is unhealthy for brain health not to mention just about any chronic disease and she is correct in relating inflammation and brain health and the benefit from antioxidants. Processed foods, additive in nature, containing refined sugars, incite inflammation, and are not nutrient dense and for example make up over 50% of total caloric intake, and are a relatively recent phenomenon (thank you food industry!). And they have been associated with mental health issues, depression and anxiety, cognitive decline, dementia, and Alzheimer's disease (Dai, 2024; Li, 2022; Gomes Gonçalves, 2023; Claudino, 2024).
So yes, a diet approach to brain health is important, but to advocate for the consumption of meat and cholesterol and exclaim hazards of plants is not an accurate determination based on the available research. If plants, fruits and vegetables, spices are so harmful to our health why is it that some of the longest living people (blue zones) on the planet consume mostly plants? Why does the Tsimane and Moseten tribes in Amazon rainforest have some of the lowest incidence of Alzheimer’s Disease and dementia in the world as well as less age-related brain atrophy while eating a predominantly complex carb diet, low in fat and saturated fat (Gatz, 2022; Kraft, 2018; Irimia, 2021)?
Or why Plant-Based diet interventions have been shown to lower blood pressure, angina and even reverse type 2 diabetes? I was lost about the topic of how plants store energy (carbs) and humans do not and store as fat. Why the comparison? No one would argue that but it would be a stretch to say humans need to get exogenous fat rather than carbs simply because we store fat or because the body only has about a day’s worth of glucose stored.
To exclude other well-known disease risks with meat consumption, particularly colorectal cancer is also a concern (Vieira, 2017; Papadimitriou, 2021) and it should not be ignored that the World Health Organization classified processed meat as a group 1 carcinogen and red meat as a “group 2A probably carcinogenic”.
Additionally, there is significant non-observational research to demonstrate the hazards of animal product intake on our nation’s top killer, CVD. Ingestion of a fatty meal can induce post-prandial lipemia and Angina pectoris for 5 hours after ingestion (Kuo, 1955) which can promote inflammation and injure the arterial endothelium. Saturated fat in clinical studies was found to be more harmful than simple sugars and increases insulin resistance (Luukkonen, 2018).
Oxidized lipoproteins/cholesterol by consuming cooked meat is absorbed into the bloodstream, injures the endothelial lining and incites atherogenesis by plaque formation (Staprans, 2003). Metabolic studies support saturated fat as adversely affecting coronary heart disease risk (Zaloga, 2006) with meat-based diets increasing blood viscosity compared to vegetarian diets which reduced blood viscosity, the latter likely due to antioxidants and low levels of saturated fats (Ernst,1995; Naghedi-Baghdar, 2018; Sloop, 2018). An analysis of studies looking at high protein intake suggested that consumption of high protein diets may affect immune cells leading to arterial plaque formation (Zhang, 2024).
What is the only diet I am aware of that actually can reverses CVD? A vegan diet (Esselstyn, 2014) or Plant-Based diet and lifestyle (Ornish, 1998). Several case studies on patients demonstrates improvement in heart failure symptoms, reversal of Angina and one whose Angina returned with the resumption of a animal product rich diet (Massera, 2015; Massera, 2016; Allen, 2019; Choi, 2017).
Will taking patients with CVD and changing their diet to a keto or animal dominant diet yield the same results? LDL cholesterol for example is a known risk factor for CVD and not just from observational studies. A recent meta-analysis of low carb trials suggests an overall increase in LDL cholesterol in normal weight people (Soto-Mota, 2024). And while observational studies did not find low carb diets to increase CVD incidence, that is probably because most are not able to stay on the diet for long periods of time. What is consistent however is the 30% increase in overall mortality from following low carb diets as the Scientific Statement from the National Lipid Association Nutrition and Lifestyle Task Force noted (Kirkpatrick, 2019). A recent clinical trial looking at the keto diet for 12 weeks suggested that in addition to the predictable loss in fat mass, restricting carbohydrates via reducing glucose tolerance negatively impacted the gut microbiome with reduced beneficial gut bacteria, with the authors suggesting that the results did not necessarily produce a cardiometabolic health benefit that would of been expected by the weight loss observed (Hengist, 2024).
Having once eaten as a omnivore, I’ve followed what the preponderance of research has suggested: that following a whole foods (minimally processed) plant based diet is the ‘best bet’ for chronic disease risk and for brain health, and a better environmental footprint. I’ve written about the topic of brain health extensively addressing diet and other lifestyles factors here, primarily to address those who follow vegan diets but is still useful for any dietary pattern and addresses meat and cholesterol, and glucose and why some are calling Alzheimer’s “Type 3 Diabetes: https://radaktim.wixsite.com/website/post/omega-3-diet-and-lifestyle-factors-influencing-brain-health
It is important to be careful in advocating something for just one disease state such as brain health without factoring in other diseases or the environment. And to exclude the relation between food choices and the environment is increasingly considered irresponsible (Storz, 2020) and in my opinion selfish. Food systems account for roughly a third of global GHG emissions. A lot of research is happening in this area and will share a few. Shifting from red meat to principally Plant-Based proteins may reduce global annual dietary emissions would fall by 17% (Li, 2024) and even a flexitarian diet approach can considerably reduce greenhouse gas (GHG) emissions (Humpenöder, 2024). Even compared to a Mediterranean diet, a vegan diet was suggested to incur a 44% less total environmental impact (Filippin, 2023). It is important to care for our health but we have a responsibility to care for our planet too.
A meat diet was suggested to affect GHG emissions twice the amount as vegan diets with the latter having less water and land use and less loss of biodiversity (Scarborough, 2024). Just research the loss of precious rainforest land due to animal agriculture in S. America. Something important to consider if deciding to follow a carnivore, paleo, or ketogenic diet.
This is what happens when a psychiatrist delves into diet as we have also seen with physicians, for example, Dr. Gundry, and underscores the importance of having a solid background in nutrition or seeking input from those who do. Yes, like many areas of science and medicine, there can be incorrect or biased information, and the federal dietary guidelines as well have a way to go in translating the available research, but to say there is almost no science, biology, or logic behind the majority of recommendations for a healthy diet (she mentioned whole grains, legumes, a wide variety of fruits and vegetables, and more plants), and that these is no value in epidemiological studies, and advocate meat and exogenous cholesterol in the context of ignoring the other disease and environmental risks, does not seem wise or she is not looking at all of the available research.
Many of the studies are available freely online. Judge for yourself. Even the Carnivore MD, author of the book The Carnivore Code has reversed his position on the diet and stopped eating the Carnivore diet after 2 years as he saw his testosterone levels drop and caused sleep disturbances, heart palpitations, and muscle cramps.
https://podcasts.apple.com/us/podcast/paul-saladino-quitting-the-carnivore-diet-after-2/id1424766141?i=1000654984184 or here https://www.youtube.com/watch?v=0flQ_5sDMn4&t=21s
Dr. Radak, RDN, MPH
Public Health Nutritionist
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