Keto vs Animal-Based, a friendly debate with Ken Berry, MD

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Paul Saladino2h 1m · 2022-11-16

Claims Made

225

Claims Supported

154

Support Rate

68%

Support rate

154 of 225 claims supported

154 supported71 partial / not

Claims from this content

173

Well SupportedA fasting insulin level below 5 micro IU/mL is considered healthy.Well SupportedPaul Saladino, weighing 165 pounds and exercising over 12 hours/week, consumes 250-300 grams of carbohydrates daily while maintaining insulin sensitivity.Well SupportedFruit is the least defended part of a plant, with lower levels of defense chemicals compared to stems and leaves, especially as it ripens.Well SupportedTo obtain health benefits from honey, it should be raw, filtered, organic, and tested for glyphosate contamination.Well Supported

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

Linoleic acid in seed oils increases anandamide and 2-AG in the brain, which binds to CB1 receptors and induces hunger.

Well SupportedHeart & Soil's 'Mood Memory and Brain' supplement contains desiccated brain, which includes nutrients like phosphatidylserine and BDNF, supported by clinical data.

Well SupportedPaul Saladino remains insulin sensitive despite significant carbohydrate consumption due to his blood work foundation and not being obese or diabetic.

Well SupportedChicken fat may be a high dietary source of linoleic acid for some individuals.

Well SupportedProcessing honey diminishes its beneficial properties, such as nitric oxide precursors and potential testosterone-boosting effects.

Well SupportedNon-ruminant animal sources require more attention for sourcing linoleic acid content than grass-fed and grain-fed beef.

Well SupportedReducing carbohydrates in the diet may improve muscle fullness, sleep quality, absence of muscle cramps, and reduce palpitations.

Well SupportedA fasting insulin level of 8.6 micro IU/mL is likely too high for most people, contributing to the high prevalence of metabolic syndrome.

Well SupportedDesiccated cow brain appears beneficial for cognitive decline in controlled studies, a result not replicated by plant-based phosphatidylserine.

Well SupportedIt is recommended to consume organs like liver and heart along with muscle meat.

Well SupportedEven a tablespoon of honey per day may improve glucose tolerance and testosterone levels.

Well SupportedNative sugars like honey are not a significant problem when consumed in the context of a traditional hunter-gatherer diet and lifestyle.

Well SupportedOver 90% of the US population exhibits indicators of metabolic dysfunction.

Well SupportedRaw dark organic honey increases total nitrite concentrations in plasma, saliva, and urine.

Well SupportedPopulations with an average fasting insulin of 8.6 ng/mL and 15.7 ng/mL, respectively, are likely insulin resistant.

Not SupportedConsuming fish as the primary protein source can lead to high levels of heavy metals, endocrine disruptors, PFAS, and microplastics.

Well SupportedSeed oils may disrupt satiety by interfering with cannabinoid receptors and the hypothalamus.

Well SupportedIncluding liver in the diet and eating more meat and organs is recommended for optimal health and thriving.

Well SupportedFasting insulin levels between the mid-teens and high-teens may be acceptable, while levels in the high teens to 20s indicate a metabolic problem.

Well SupportedWhen fat cells become hypertrophic, they release inflammatory mediators and experience macrophage infiltration, which is associated with insulin resistance and vascular endothelial dysfunction.

Well SupportedFruit and berries are the least toxic carbohydrate sources.

Well SupportedCalorie counting is generally ineffective for weight loss, whereas improving food quality enhances satiety.

Well SupportedRaw, organic, glyphosate-free honey or fruit are preferred sweeteners over processed sugar, stevia, Splenda, agave, and maple syrup.

Well SupportedFasting insulin is the easiest lab metric to monitor for potential negative effects of consuming fruit and honey, especially if linoleic acid intake is low.

Well SupportedConsuming around 100 grams of carbohydrates per day represents a lower limit that should not be fallen below for most individuals.

Well SupportedFruit is a preferable source of carbohydrates compared to grains or roots due to lower levels of defense chemicals.

Not SupportedA study's definition of fruit, which included processed sugar-sweetened dried fruits and unspecified 'other fruits,' is too vague to conclude that fruit consumption worsens non-alcoholic fatty liver disease (NAFLD) or is detrimental to humans.

Well SupportedFruit and honey are among the least toxic sources of carbohydrates and can help alleviate electrolyte and sleep issues in individuals on very low-carbohydrate diets.

Well SupportedFeeding grains in large amounts to ruminants like elk, deer, bison, and cows is not species-appropriate.

Well SupportedBuilding more muscle improves glucose tolerance as muscle acts as a glucose sink.

Well SupportedHigh HDL, low triglycerides, and elevated LDL indicate little to no increased risk of cardiovascular disease.

Not SupportedCarbohydrates do not inherently cause diabetes.

Partially SupportedThe Imbu Muti tribe consumes over 70% of their calories from honey at certain times of the year and remains metabolically healthy.

Not SupportedHoney consumption is not recommended unless accessed from pristine sources at least 20 miles from glyphosate-treated farms.

Partially SupportedRaw honey has scientifically proven benefits, including raising nitric oxide levels in the blood.

Partially SupportedObjective metrics for health assessment include fasting insulin, blood folate levels, and homocysteine levels.

Partially SupportedAncestors likely consumed the entirety of the honeycomb, including the comb and larvae, not just drained honey.

Partially SupportedPeople who make intentional dietary choices and have a clear goal will become healthier.

Partially SupportedFruits and honey are less harmful carbohydrates compared to processed carbohydrates.

Partially SupportedThe Animal-Based Nutrition Research Foundation (ABNRF) plans to conduct randomized controlled trials comparing animal-based diets, plant-based diets, and AHA diets for autoimmune conditions.

Partially SupportedConsuming seafood may pose risks due to microplastics and heavy metals.

Partially SupportedPaul Saladino has an LDL level of 533 mg/dL, which he suspects may be driven up by honey consumption, and is experimenting with a zero-fructose diet to recheck his lipids.

Well SupportedConsuming small fish like salmon, mackerel, anchovies, sardines, and herring minimizes mercury intake.

Partially SupportedWhen consuming carbohydrates, it is preferable to choose parts of the plant intended for ingestion and avoid parts the plant does not want destroyed.

Partially SupportedSaturated fat and protein are critical for human health.

Partially SupportedGeographical eating recommendations should consider an individual's DNA and ancestral latitude.

Not SupportedThe causal link between elevated LDL cholesterol and heart disease remains unproven.

Partially SupportedEliminating processed fructose and including fruit fructose may be beneficial for patients with non-alcoholic fatty liver disease.

Partially SupportedIf lab numbers and subjective feelings remain positive after 90 days on a diet with fruit and honey, that approach is suitable for the individual.

Partially SupportedKeto, ketovor, and carnivore diets are successful for many because they are nutrient-dense and activate satiety hormones, unlike typical 'move more, eat less' advice.

Partially SupportedIn a study examining honey, serum triglycerides increased from 114 ± 17 to 120 ± 18.

Partially SupportedGlyphosate-free honey certifications may indicate a product free from glyphosate contamination.

Partially SupportedThe consumption of honey, sucrose, and high fructose corn syrup produces similar metabolic effects in both glucose-tolerant and glucose-intolerant individuals.

Partially SupportedThe subsistence lifestyle and diet of current hunter-gatherer groups is a starvation lifestyle and diet.

Partially SupportedSome individuals may need to avoid fruit seed oils like coconut, avocado, and olive oil, in addition to vegetable seed oils.

Well SupportedWhen active, muscles clear glucose, leading to less rise in blood glucose and a reduced insulin response.

Partially SupportedA fasting insulin level of 0.5 micro IU/mL or higher in individuals with type 1 diabetes indicates some functioning insulin.

Partially SupportedFasting insulin is a primary metric for assessing individual health and dietary effectiveness.

Partially SupportedCompanies offer organ meat supplements or processed forms for nutrient intake when direct consumption is not feasible.

Partially SupportedCaloric restriction without attention to food quality fails long-term because it creates a state of constant hunger, leading to weight regain.

Partially SupportedHumans likely had access to a variety of sweet fruits year-round throughout their tropical evolution.

Partially SupportedHumans have been selectively breeding and hybridizing plants like mango, papaya, and breadfruit for thousands of years, with evidence dating back at least 12,000 years.

Not SupportedNewer diabetes medications that promote weight loss may lead to severe repercussions, including thyroid cancer and other devastating medical conditions, and could be removed from the market in the future.

Not SupportedEating only muscle meat long-term may lead to nutrient deficiencies, including vitamin A, folate, biotin, riboflavin, copper, and zinc.

Partially SupportedThe ketogenic diet is sustainable and effective because it allows individuals to reach a state of comfortable satiety while keeping insulin levels low enough to access stored fat.

Partially SupportedThe shift to horticulture and pastoralism approximately 10,000 to 15,000 years ago led to declines in human health.

Partially SupportedAchieving optimal levels for A1c, c-peptide, fasting insulin, triglycerides, HDL, and waist-to-height ratio through diet and lifestyle signifies metabolic health.

Not SupportedPaul Saladino avoids eating garbage food and seed oils.

Partially SupportedModern farmed animals do not consume an ancestrally consistent diet of bugs, grubs, worms, or wild pig-like foods.

Partially SupportedIndividuals should experiment with dietary changes, such as an animal-based diet, to find what works best for them.

Not SupportedResearch on vegetable seed oils is often compromised by industry funding, potentially leading to suppression of unfavorable results.

Partially SupportedThe human diet should exclude added sugar, natural sugar, grains, and vegetable seed oils.

Not SupportedCalorie restriction, defined as energy restriction leading to eating before satiation, is a form of food restriction that is torturous for mammals.

Partially SupportedHigh-carbohydrate modern fruits were not available to human ancestors and would have been consumed as a 'starvation food' rather than an 'optimization food'.

Partially SupportedDesiccated cow brain, grass-fed liver, and bone marrow may help improve cognitive decline and psychiatric disorders.

Not SupportedCalorie restriction and intentionally stopping eating before satiety are unsustainable long-term strategies for mammals.

Not SupportedSemaglutide can cause severe, week-long stomach cramps requiring hospitalization.

Partially SupportedIndividuals who do not easily gain fat and are very active may utilize high carbohydrate intake, but long-term health effects are uncertain.

Partially SupportedThe average fasting insulin in the United States is approximately 8.6 micro IU/mL for men and 8.4 micro IU/mL for women.

Partially SupportedThe average fasting insulin in US adults is expected to be 12 micro IU/mL or higher.

Partially SupportedEggs might partially compensate for the lack of organ meats in the diet.

Partially SupportedSeed oils, linoleic acid percentages, cardiolipin, and mitochondrial membrane changes are likely major drivers of insulin resistance.

Limited ResearchThe reasons why some individuals consume high carbohydrates without adverse effects are not fully understood.

Partially SupportedKen Berry has a total cholesterol of 250 and LDL of 250 with perfect triglycerides and HDL and is unconcerned.

Not SupportedIf lab markers such as fasting insulin, triglycerides, A1C, and testosterone levels worsen after 90 days on a diet with fruit and honey, it indicates that the diet is not suitable for that individual.

Not SupportedEating more fruit is unlikely to cause autoimmune conditions and the primary risks are potentially increased fasting insulin, triglycerides, A1C, blood sugar, and a worsening waist-height ratio.

Partially SupportedRuminant animal fat is of better quality than bovine fat.

Partially SupportedBacon is acceptable in moderation.

Not SupportedInterfering with HDL cholesterol pharmaceutically may be inappropriate, as suggested by the difficulty in developing a patented HDL-raising medication.

Not SupportedPharmaceutical intervention with LDL cholesterol should be avoided.

Partially SupportedBypassing the duodenum to jejunum through gastric bypass surgery can increase insulin sensitivity, reduce hunger, and lower food intake.

Partially SupportedFor individuals with Type 1 diabetes or LADA, a fasting insulin above 0.5 on a low-carb diet indicates they will not require exogenous insulin.

Not SupportedFat serves functions beyond fuel, including cell membrane creation, hormone synthesis, and myelin sheath repair.

Partially SupportedA diet including moderate amounts of fruit performed better in some metrics than a diet restricted from both processed fructose and fruit.

Not SupportedCanola oil, soybean oil, peanut oil, margarines, and plant-based butters/creams do not serve a meaningful role in optimizing health or longevity.

Not SupportedA calorie is a unit of heat measurement, not digestive measurement, and its application to human biochemistry is an oversimplification.

Not SupportedProcessed grains and high fructose corn syrup appear to be detrimental to human health.

Not SupportedAll vegetable seed oils should be avoided for health optimization and longevity.

Not SupportedKale is considered poor quality food by both Paul Saladino and Ken Berry.

Partially SupportedReplacing animal fat with plant oils increased the risk of coronary heart disease, cancer, and decreased longevity in humans.

Partially SupportedThe carnivoremd.com animal-based calculator provides a wide range for carbohydrate macros, with the highest end for very high activity levels.

Partially SupportedConsuming too many carbohydrates leads to illness, excess fat storage, and reduced health and performance.

Partially SupportedHumans were primarily meat-eating carnivores for most of evolutionary history, with fatty red meat and seafood forming the bulk of their diet.

Partially SupportedLDL cholesterol can normalize to around 170 mg/dL with diet and lifestyle changes, alongside HDL of 65-70 mg/dL and triglycerides of 75 mg/dL.

Partially SupportedFor some individuals, the seeds of berries like strawberries, blackberries, and raspberries can cause inflammation.

Partially SupportedCarbohydrates from fruit are less detrimental than processed carbohydrates and high fructose corn syrup, but not necessarily optimal for most people.

Partially SupportedSome populations historically consumed predominantly seafood-based diets due to geographical constraints.

Partially SupportedCarbohydrates are the only macronutrient for which counting all calories might be appropriate, considering factors like fiber and solubility.

Partially SupportedBaobab fruit is citrusy, contains significant Vitamin C, and has a dry, cotton candy-like texture.

Not SupportedIt is inaccurate to count calories in protein because protein is used for building and repair, not just as a fuel source.

Partially SupportedAn animal-based diet excluding vegetables can be tested for 90 days with CGM and biomarker checks to determine if it is too high in carbohydrates for an individual.

Partially SupportedIndividualization of medical care and nutritional thinking, supported by hard metrics like fasting insulin and visceral fat, is crucial for people to navigate their health effectively.

Partially SupportedHumans are naturally the 'fattiest primate' and are supposed to have a higher degree of body fat than other primates.

Partially SupportedFat is used to repair the myelin sheath of every axon in the body.

Partially SupportedSome individuals on a carnivore diet consisting solely of eggs and meat can have very low folate levels.

Partially SupportedKen Berry's fasting insulin was 2.x, C-peptide was 3.x, and A1C was 5.3-5.4 a couple of years ago.

Not SupportedConsuming 200 grams of fiber-free carbohydrates per day would lead to a 20-pound weight gain in 90 days for Paul Saladino, with negative impacts on fasting insulin and A1C.

Partially SupportedThere are no FDA-approved medications that meaningfully raise HDL cholesterol without increasing morbidity or mortality.

Partially SupportedGenetic diversity predisposes some individuals to gain fat more easily than others.

Limited ResearchIndividuals who eat only muscle meat and fat, excluding organs, may have incomplete information about their long-term health, as evidenced by low folate and elevated homocysteine levels in some observed cases.

Limited ResearchThe precise importance of climate and geography on diet and health is not yet fully understood.

Partially SupportedSubjective experience and fasting insulin are valid metrics for assessing dietary effectiveness.

Partially SupportedKen Berry's diet consists primarily of meat, eggs, and bacon, with occasional seafood, pork, and chicken.

Not SupportedWestern medicine often neglects nutritional discussions, failing to address factors like seed oils, processed sugars, or processed grains in diabetes management.

Partially SupportedSubjective experiences like muscle cramps, sleep disturbance, and declining testosterone on a ketogenic diet can indicate genetic variability in dietary response.

Partially SupportedEating eggs provides all the building blocks for every organ of a chicken, potentially supplying nutrients that prevent deficiencies.

Partially SupportedAdding honey back to the diet can cause LDL cholesterol to rise significantly, temporarily reaching levels like 500 mg/dL.

Partially SupportedMost commercially available honey (99%) is not in its pristine, raw, unfiltered state and may not offer the same benefits.

Not SupportedKale, spinach, and similar plant foods may be more inflammatory than fruit for gut, joint, skin, and mental conditions.

Not SupportedExperimenting with diets involving pea protein, soybeans, wheat, and plant-based oils carries a risk of permanent or semi-permanent medical complications.

Partially SupportedBasic dietary recommendations include stopping sugar, grains, and seed oils, and covering most of the plate with meat, preferably ruminant meats.

Partially SupportedA very low carbohydrate diet with adequate protein and fat, consumed until comfortably full, is a sustainable and effective approach for weight loss.

Partially SupportedThe complexity of human physiology and biochemistry is so vast that it is unlikely any single human will ever fully comprehend it, suggesting a need for machine learning and artificial intelligence.

Partially SupportedWhile most people can reproduce and pass on DNA by eating poor quality food, very few are living as well as they could.

Partially SupportedContinuous learning, experimentation, research, and lab checking are necessary to rediscover a proper human diet.

Partially SupportedIndividualized medical and nutritional care is crucial for optimal health outcomes.

Partially SupportedLean, active individuals with good genetics may tolerate up to 100 grams of non-inflammatory carbohydrates daily.

Partially SupportedMost people should prioritize ruminant animal products or, depending on DNA and ancestry, a predominantly seafood-based diet.

Partially SupportedAchieving metabolic health is defined by having five key markers in a 'sweet spot'.

Partially SupportedModern fruits have been crossbred to be significantly larger, sweeter, and more palatable than ancestral fruits.

Partially SupportedIntentionality with diet can lead to better well-being than consuming poor quality food.

Partially SupportedSourcing animals that have eaten a green, year-round grass-based diet with access to water is crucial for obtaining 'clean' animal products.

Partially SupportedLab studies can definitively indicate how an individual's body is reacting to their diet and lifestyle.

Partially SupportedExperimenting with eliminating and then reintroducing vegetables, carbohydrates, and fruits can help understand individual tolerance and benefits.

Partially SupportedAdding butter to meat is a simple addition to a meal.

Partially SupportedGrass-finished beef is a good source of polyphenols.

Partially SupportedAvocado oil and olive oil can be inflammatory if not authentic or geographically close to where they were grown.

Not SupportedA high carbohydrate diet is likely unsuitable for individuals seeking to lose weight or reverse type 2 diabetes, pre-diabetes, or metabolic syndrome.

Not SupportedDiets based on calorie restriction fail because they misunderstand human digestion and biochemistry.

Limited ResearchThe optimal human diet may still be debated, with uncertainty regarding whether a ruminant-based diet is universally best.

Partially SupportedMany people in Central America are obese by age 30 with signs of visceral fat and atherosclerosis progression, suggesting benefit from intentional dietary choices.

Partially SupportedA very low carbohydrate ketogenic diet should be tried by most people at some point in their life, especially if they are obese and diabetic.

Partially SupportedDespite the complexity of human biology, individuals can often live decent lives without deep understanding of physiological principles, which is both maddening and awe-inspiring.

Partially SupportedAn animal-based diet high in carbohydrates is likely too high in carbs for individuals who gain weight easily.

Partially SupportedMost people who are obese and have visceral fat would benefit from being more intentional with their diet.

Limited ResearchThe long-term health consequences of ingesting high amounts of fructose daily are uncertain.

Partially SupportedKey lab metrics to monitor after 90 days of a diet including fruit and honey include weight-to-height ratio, triglycerides, HDL, A1C, fasting insulin, and C-peptide.

Partially SupportedHDL levels in the 50s or 60s can be achieved through diet and lifestyle alone.

Partially SupportedIf consuming carbohydrates, they should ideally be in the form of fruit, especially for those with autoimmunity, gut, or skin conditions.

Partially SupportedKeeping insulin levels very low through a low-carbohydrate diet with adequate protein and fat until comfortably full achieves fat loss without losing bone density, muscle, or connective tissue.

Partially SupportedMany people leave significant longevity, optimal health, and vitality on the table due to a lack of intentionality with their diet.

Partially SupportedFruit at the equator is still seasonal, with different fruits ripening at different times of the year.

Partially SupportedIf feeling good and basic lab metrics are stable, it is advisable to maintain the current dietary approach.

Partially SupportedAll necessary amino acids, fatty acids, vitamins, and minerals can be obtained from animal products.

Partially SupportedFor individuals on a low linoleic acid diet, consuming fruit and honey may not lead to weight gain.

Partially SupportedOccasional consumption of pork or chicken is acceptable, but they should not be the predominant meats eaten.

Partially SupportedIndividuals with low muscle mass and high body fat tolerate lower daily intakes of carbohydrates.

Partially SupportedHigh-intensity exercise, such as surfing for two hours daily, necessitates maintaining a higher body fat and musculature percentage.

Partially SupportedThe goal is to avoid making dietary advice overly complicated, which can lead people to give up.