[vegandan]

My dietary guidelines changed in 1990 when I became vegan. I focus on nutrition and read labels and do my own research. I follow Dr Fuhrman’s nutritarian suggestions which is WFPB. Most of my information comes from Dr. Greger, PCRM, and Dr. Been.

[IMA-HelenT]

Thanks @vegandan – I think learning to read labels may be the best skill anyone can acquire, they should teach this at school. Boy, do they try hard to hide the bad stuff!

[Jeff Gerber]

I think medical education is the first thing I think of when I ask myself what needs to change (aside from putting the food pyramid in the proper hands).

Is it not true that what we put in our bodies is one of the greatest influences on our general health? Is it not true that we look to doctors as an authority on our general health?

Then why is the following the state of medical practice today?

Copilot:
“Yes, it’s largely true—**most doctors receive minimal formal training in nutrition** during medical school. On average, U.S. and U.K. medical students get **about 11 hours** of nutrition education throughout their entire program, often focusing on biochemistry rather than practical dietary guidance.

Historically, nutrition has been undervalued in medical education, with many schools failing to meet the **recommended 25-hour minimum** set by the National Academy of Sciences in 1985. While some physicians pursue additional nutrition training, it’s not a standard part of most curricula. However, there are efforts to improve this, including specialized certifications like the **Physician Nutrition Specialist (PNS)** credential.

Would you like to explore how this gap affects patient care or what initiatives are working to change it?”

“Several initiatives are working to improve nutrition education for doctors:

– **Harvard Law School’s Food Law and Policy Clinic (FLPC)** has published reports advocating for policy changes to integrate nutrition into medical training. Their latest report, *Doctoring Our Diet II*, highlights federal efforts and opportunities to expand nutrition education.

– **Congressional Action**: In recent years, the U.S. House of Representatives passed a bipartisan resolution calling for meaningful nutrition education for physicians and health professionals.

– **Proposed Nutrition Competencies**: A panel of medical and nutrition experts has developed recommended nutrition competencies for medical students and physician trainees, which could be adopted by accrediting bodies.

These efforts aim to ensure doctors receive the necessary training to provide science-based nutrition advice to patients. Would you like to explore how these initiatives are being implemented in medical schools?”

[Jeff Gerber]

I know I’ve spent more than 11 hours reading about nutrition and I’m betting that @vegandan has as well 😉.

It’s frustrating to say the least that when you visit a cardiologist (such as I did yesterday) they are quoting common practices and beliefs from the 80’s such as egg yolks are bad and should be avoided because they contain cholesterol.

https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health

health.harvard.edu

Are eggs risky for heart health? - Harvard Health

Large studies have not found evidence of higher rates of heart attacks, strokes, or other cardiovascular diseases in people who eat up to one egg per day....

[IMA-HelenT]

It really is astonishing, think I will frame this as a question/ remark for tomorrows webinar.

[Jeff Gerber]

I was just reading the Harvard publication “Doctoring our Diet II” and this really stood out to me as relevant:

“…in February 2024,

almost a year after the convening of the Summit on

Medical Education in Nutrition by ACGME, AACOM,

and AAMC, ACGME published an update to the

program requirements for GME in Pediatrics and

these updated requirements still do not include any

nutrition competencies. The fact that physicians

responsible for the medical care of children, in the

face of the current epidemic of childhood obesity, are

not required to learn about nutrition is an issue that

demands immediate attention.“

https://chlpi.org/wp-content/uploads/2024/06/Doctoring-Our-Diet-II_FINAL_6.10.24.pdf

[IMA-HelenT]

So true, how can the ‘Experts’ that helped cause chronic illness be in charge of solving it. Going to start a discussion around your points in the Smart Moms Forum.

[IMA-GregT]

Just to say I love eggs. They really help me with satiation. A few eggs and I’m good to not need anymore food for a good while.

[vegandan]

@IMA-GregT Might I suggest a nice big bowl of oatmeal with fruit as a better option. Blueberries, strawberries, cinnamon are good choices.

[IMA-HelenT]

Always a delicious option too 😋

[IMA-GregT]

I hear you and was very aware of how you may feel about the egg thing. 💪Everything you suggested except the oatmeal I have often and love. Just trying to avoid carbs, as much as possible. Make no mistake I love them, but I can’t stop when eating them, so I just try stay away from them.

[vegandan]

Keep in mind that there are two types of carbs, simple and complex. The simple ones are the ones that get immediately converted to glucose. The complex carbs take more time to digest and convert. Oats are one of the complex ones and when combined with other high fiber fruits it slows down the absorption. My bowl of oatmeal generally will last me for about 6 hours before I am hungry again. It is what my body is used to after about 25 years of this routine. Grok provided the following analysis comparing and contrasting both meals. Perhaps alternating daily meals would be a good place to start to get the benefits of both.

To compare the nutrient profiles of two soft-boiled eggs and a 1-cup serving of oatmeal prepared with ½ teaspoon of cinnamon and ¼ cup of blueberries, I’ll focus on key macronutrients, vitamins, minerals, and other relevant factors like fiber and antioxidants. The comparison assumes the oatmeal is cooked with water (not milk) and no additional sweeteners or fats are added, as these weren’t specified. Nutrient data is sourced from standard references like the USDA FoodData Central database, with approximate values for clarity.

Nutrient Profile Breakdown
Two Soft-Boiled Eggs (approximately 100g, assuming large eggs at 50g each)

• Calories: ~140 kcal
• Protein: ~12.6g (high-quality, complete protein with all essential amino acids)
• Fat: ~9.5g (including ~3.2g saturated fat, ~4g monounsaturated fat, and ~370mg cholesterol)
• Carbohydrates: ~0.7g (negligible, no fiber or sugar)
• Vitamins:
  • Vitamin A: ~540 IU (~6% DV)
  • Vitamin D: ~82 IU (~10% DV)
  • Vitamin B12: ~0.9µg (~38% DV)
  • Choline: ~250mg (~45% DV for women, ~36% for men)
  • Riboflavin (B2): ~0.5mg (~38% DV)
• Minerals:
  • Selenium: ~31µg (~56% DV)
  • Phosphorus: ~190mg (~15% DV)
  • Iron: ~1.8mg (~10% DV)
• Other: High in cholesterol but no fiber or antioxidants.

1 Cup Oatmeal (cooked with water, ~234g) + ½ tsp Cinnamon (~1.3g) + ¼ Cup Blueberries (~37g)

• Calories: ~160 kcal
  • Oatmeal: ~140 kcal
  • Blueberries: ~20 kcal
  • Cinnamon: negligible (~3 kcal)
• Protein: ~5.2g (incomplete protein)
  • Oatmeal: ~5g
  • Blueberries: ~0.2g
  • Cinnamon: negligible
• Fat: ~2.5g
  • Oatmeal: ~2.5g (mostly unsaturated, ~0.5g saturated)
  • Blueberries and cinnamon: negligible
• Carbohydrates: ~31g
  • Oatmeal: ~27g (including ~4g dietary fiber, ~0.5g sugar)
  • Blueberries: ~4g (including ~1g fiber, ~2.5g sugar)
  • Cinnamon: negligible
• Vitamins:
  • Vitamin C (from blueberries): ~3.6mg (~4% DV)
  • Vitamin K (from blueberries): ~7µg (~8% DV)
  • Manganese (from oatmeal and cinnamon): ~1.8mg (~78% DV)
  • Thiamin (B1, from oatmeal): ~0.2mg (~17% DV)
• Minerals:
  • Magnesium (oatmeal): ~60mg (~15% DV)
  • Iron (oatmeal): ~1.7mg (~9% DV)
  • Phosphorus (oatmeal): ~160mg (~13% DV)
  • Potassium (blueberries): ~30mg (~1% DV)
• Other:
  • Fiber: ~5g (from oatmeal and blueberries, ~18% DV)
  • Antioxidants: Blueberries provide anthocyanins; cinnamon contains polyphenols.

Comparison and Contrast
Macronutrients

• Calories: Similar (~140 kcal for eggs vs. ~160 kcal for oatmeal mix), making them comparable for energy content.
• Protein:
  Eggs provide significantly more protein (12.6g vs. 5.2g) and a complete
  amino acid profile, ideal for muscle repair and satiety. Oatmeal’s
  protein is incomplete, lacking sufficient lysine, but still contributes
  to daily needs.
• Fat: Eggs
  have higher fat content (9.5g vs. 2.5g), including cholesterol (370mg),
  which may concern those monitoring heart health, though dietary
  cholesterol’s impact is debated. Oatmeal is low-fat, with heart-healthy
  unsaturated fats.
• Carbohydrates:
  Oatmeal is carb-rich (31g, including 5g fiber), providing sustained
  energy and supporting digestive health. Eggs are virtually carb-free
  (0.7g), making them suitable for low-carb or ketogenic diets.

Micronutrients

• Vitamins:
  Eggs excel in B12, choline, and vitamin D, critical for brain health,
  nerve function, and bone health. Oatmeal with blueberries offers vitamin
  C, K, and manganese, supporting immunity, blood clotting, and
  metabolism. Cinnamon adds trace antioxidants but minimal vitamins.
• Minerals:
  Both provide iron (~1.8mg eggs vs. 1.7mg oatmeal), but oatmeal’s
  non-heme iron is less bioavailable. Eggs are rich in selenium, while
  oatmeal provides magnesium and manganese. Phosphorus is comparable in
  both.

Other Factors

• Fiber: Oatmeal’s 5g of fiber promotes gut health and stabilizes blood sugar, while eggs offer none.
• Antioxidants:
  Blueberries and cinnamon provide anthocyanins and polyphenols, which
  combat oxidative stress. Eggs lack significant antioxidants.
• Cholesterol:
  Eggs contain high cholesterol (370mg), though recent research suggests
  moderate egg consumption (1–2 daily) is generally safe for most people.
  Oatmeal is cholesterol-free and heart-friendly due to beta-glucans in
  oats.
• Satiety:
  Eggs’ high protein and fat may promote longer-lasting fullness compared
  to oatmeal’s carbs, though oatmeal’s fiber aids satiety.

Summary

• Eggs are a
  nutrient-dense, low-carb option with superior protein, healthy fats,
  and key vitamins (B12, D, choline). They’re ideal for muscle
  maintenance, brain health, and low-carb diets but lack fiber and
  antioxidants.
• Oatmeal with blueberries and cinnamon
  is a carb-rich, heart-healthy choice with high fiber, antioxidants, and
  manganese. It’s better for sustained energy, digestive health, and
  antioxidant benefits but provides less protein and fewer fat-soluble
  vitamins.

Choose eggs for a high-protein, low-carb meal or if you need B12, choline, or selenium. Choose oatmeal for fiber, heart health, or antioxidant benefits, especially if following a plant-based or low-fat diet. Combining both in a diet could balance their strengths.

[IMA-HelenT]

Added as a question – thank you so much for the contribution @jrgerber

[Jill Casey]

The current food pyramid recommends whole grains, but those of us with type 2 Diabetes have to be really careful in our consumption of grains. I love oatmeal and used to eat it a lot for breakfast until I saw how much it raised my blood sugar – even the old fashioned or steel cut. Eggs are a near perfect protein and are loaded with vitamins and nutrients. Eggs from chickens that are pasture raised and not given corn or soy feed are a much healthier choice. Reducing carbs can also help with blood pressure. When I do eat bread I eat a true sourdough, which is easier to digest. There are so many unhealthy processed breads. Not many people are aware the wheat we mostly consume in the U.S. was hybridized in the 1950’s. Although done for a good cause, to combat world hunger, it was never tested on humans. This hybridization changed the starch structure of wheat and it is almost as high on the glycemic index as sugar! Ancient grains like spelt and einkorn can be better, healthier options for people who have issues with gluten. There are other ancient grains as well.

[IMA-HelenT]

Thank you @jmc for sharing your experience, a valuable perspective, especially for those navigating type 2 diabetes. 🙏 It’s amazing how something like oatmeal, often seen as a health food, can have such a different impact depending on the individual.