Separating Science from Religion | Gary Fraser, Md, PhD
Dec 26, 2023
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Renowned cardiologist and epidemiologist, Dr. Gary Fraser, discusses the impact of vegetarian diets on health outcomes. He explores the Seventh-day Adventist perspective on nutrition, longevity, and body weight differences. The podcast also touches on the interplay of faith, health, and scientific objectivity. Topics include biases in nutritional data analysis, comparing health and longevity between Adventists and Americans, and the complexities of vegetarian diets. Dr. Fraser sheds light on the profound relationship between what we eat and how we live.
Long-term adherence to a vegetarian or pescovegetarian diet leads to significant health benefits, with longer adherence showing more positive results.
The dietary pattern that appears to be most favorable based on research conducted on the Adventist population is a low dairy lacto-ovo-vegetarian diet supplemented with vitamin B12 and moderate quantities of fish.
Adopting a plant-based diet in the 30s can significantly reduce the risk of cardiovascular disease and premature cardiovascular deaths.
While omega-3 fatty acids have proven benefits for overall health and neurologic outcomes, the effectiveness of DHA and EPA supplements compared to consuming fatty fish is still unclear.
Deep dives
Differences in blood metabolites and lifespan
In one study, researchers found that vegans had significant differences in 600 out of 900 blood metabolites compared to non-vegetarians. Additionally, Californian Adventist men were found to live about seven years longer and women about four and a half years longer than Californian non-Adventists. Highly observant Adventists who followed strict guidelines, such as being vegetarian, moderate nut consumption, non-smoking, careful body weight management, and regular vigorous exercise, had even longer lifespans of 10 to 12 years compared to non-Adventists. These findings highlight how diet and lifestyle choices can significantly impact lifespan.
The importance of being a scientist
To be a scientist is to strive for objectivity and embrace the idea of being proven wrong. Nutrition science in particular is a challenging field as it is often influenced by personal beliefs, cultural practices, and the complexity of studying diet and chronic diseases over long periods of time. Scientists must rely on the best available evidence and constantly question and test their hypotheses. The ever-evolving nature of science requires humility and open-mindedness to adapt and change views based on new data and discoveries.
Diet and health outcomes in the Adventist population
Studies conducted on Seventh-day Adventists have shown that different dietary patterns within the population can lead to variations in health outcomes. While vegans and lacto-ovo vegetarians have been found to have certain advantages in relation to cardiovascular disease and infectious diseases, recent data suggests that vegans may have a higher risk of neurological conditions in old age. Additionally, the consumption of dairy products, particularly milk, has been associated with increased risks of breast and prostate cancer. These findings highlight the complexities of studying diet and health outcomes and emphasize the importance of a balanced and mindful approach to food choices.
Considerations for a healthy diet
Based on the research conducted on the Adventist population, a low dairy lacto-ovo-vegetarian diet supplemented with vitamin B12 and incorporating moderate quantities of fish appears to be a favorable dietary pattern. The inclusion of fish provides beneficial omega-3 fatty acids, such as DHA and EPA, which may be important for neurological health. Maintaining an appropriate balance between omega-6 and omega-3 fats is also crucial, with a recommended ratio of around four. Furthermore, supplementation with vitamin B12 is essential, particularly for vegans and older individuals. These dietary recommendations aim to optimize health outcomes based on the current available data.
Importance of Diet Quality and Duration of Adherence
Adhering to a healthy diet for an extended period, such as a vegetarian or pescovegetarian diet, can have significant health benefits. The duration of diet adherence plays a role in its effectiveness, with longer periods of adherence showing more positive results. Vegetarians who have followed the diet for 30+ years or more have been shown to have better health outcomes compared to temporary vegetarians. Diet quality, including the consumption of whole foods, fruits, vegetables, nuts, and legumes, is an important factor in achieving these health benefits.
Impact of Vegetarian Diet on Cardiovascular Disease
A vegetarian diet, particularly lacto-ovo and pescovegetarian diets, has been found to be beneficial for reducing the risk of cardiovascular disease. The impact of this diet appears to be most significant during the 30s, 40s, 50s, and 60s. However, the protective effect tends to decrease in individuals in their 70s and 80s. It is important for individuals in their 30s to adopt a plant-based diet to reduce the risk of premature cardiovascular deaths.
The Role of Omega-3 Fatty Acids and Supplements
The data on the effectiveness of DHA and EPA supplements in comparison to consuming fatty fish is mixed. While evidence supports the benefits of omega-3 fatty acids for overall health and neurologic outcomes, further research is needed to determine the exact effects of supplementation. Asian-based diets that include direct sources of DHA and EPA, such as fatty fish, are recommended for a precautionary approach. However, the long-term effects of supplements on health outcomes are still under investigation.
Seventh-day Adventist Influence and Health Principles
Seventh-day Adventism is a religion that places emphasis on health and lifestyle. The founders of the religion promoted the idea that taking care of physical and mental health is a way to honor God. The church encourages a plant-based diet, although it is not mandated. Adventists have a longer history of dietary adherence, with most adherents following lacto-ovo vegetarianism for 30+ years. The religion's health principles have contributed to the availability of studies on vegetarian and plant-based diets within the Adventist population.
Episode #293. What can health-conscious people learn from the Seventh-day Adventist Church? Join me as I sit down with Distinguished Professor Gary Fraser, a cardiologist and leading nutrition scientist, to discover the science on why Seventh-day Adventists have better health outcomes.
You’ll learn key highlights from Professor Fraser’s 40+ year research and practice career, including BMI and mortality in the Adventist population, the risks and benefits of dairy consumption, omega 3s, and a variety of other health indicators. We also evaluate the key differences between omnivore, pescatarian, vegetarian, and vegan diets, and examine the conspiracy theories that are often projected onto this population.
We discuss:
Intro (00:00)
Discovering Gary Frazier's Scientific Career (02:04)
What Influences a Scientist's Change of Mind? (08:17)
How to Avoid Bias in Nutritional Data Analysis (15:07)
Exploring the Seventh-Day Adventist Perspective on Nutrition and Lifestyle (20:46)
Investigating Longevity in Vegetarians and Non-Vegetarians within the Seventh-Day Adventist Community (25:13)
Comparing Health and Longevity: Seventh-Day Adventists vs Average Americans (29:59)
Analysing Body Weight Differences: Adventists vs Typical Americans (33:30)
Muscle Mass and Bone Density: Insights from the Seventh-Day Adventist Population (39:38)
The Impact of Protein Consumption and Physical Activity on Strength (44:16)
Dietary Variations Among Seventh-Day Adventist Women and Men (48:14)
Evaluating the Risks and Benefits of Dairy Food Consumption (51:35)
The Impact of Long-Term Diets on Health (1:05:15)
Omega 3 Supplementation vs Fatty Fish: What Does Research Indicate? (1:07:19)
An Introduction to the Seventh-Day Adventist Church (1:09:00)
Uncovering the Story of John Harvey Kellogg (1:12:56)
Exploring the Link Between Plant-Based Diet Patterns and Reproductive Health (1:16:36)
The Role of the Seventh-Day Adventist in the Battle Creek Sanitarium (1:20:58)
Gary Frazier: A Scientist Embracing Seventh-Day Adventist Beliefs (1:24:58)
Addressing Major Criticisms of Gary Frazier's Nutrition Research (1:30:24)
Diet Comparisons: Adventist Vegetarians vs EPIC-Oxford and British Vegetarians (1:34:49)
Assessing Diet Quality in Adventists: Vegans, Vegetarians, and Non-Vegetarians (1:39:31)
The Role of DNA Methylation in Diet and Health (1:44:26)
Identifying Main Mechanisms Behind Health Outcomes (1:47:03)
Investigating Dietary Patterns in Adventists: A Study on Lupus Correlation (1:48:55)
Delving into Additional Research on the Seventh-Day Adventist Diet (1:52:08)
What Does Adventist Diet Research Reveal About Dairy? (1:54:53)
Identifying the Most Significant Dietary Change for American Health and Longevity (2:00:53)
Where is the Future Heading in Diet Studies for Ultimate Human Health? (2:05:10)
Outro (2:10:59)
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