Vegan vs Omnivore diet - in IDENTICAL TWINS
Our study is out today!
Huge shout out to entire study team!
Especially co-first authors
@TheGuyititian
&
@catepward
OMG...twins are so much fun to work with!
Stay tuned for Netflix docuseries! Jan2024
Omnivore vs Vegan Diet Study Among Identical Twins
Study was fun to design & run - thrilled it was published in
@JAMANetworkOpen
👇
Certainly a new & unique experience to have the conduct & findings featured on Netflix!
#3
since released on 1/1/24 🎥🤣
Omnivore vs Vegan Diet Study - Identical Twins
Cardiometabolic outcomes, 8 wks, 22 pairs of twins
The countdown is moving...3, 2, 1 days until release 🎉🥳
Study published in
@JAMANetworkOpen
Trailer to
@netflix
documentary 👇
Dietary Guidelines Advisory Committee (DGAC)
Thrilled and honored to be selected for the 2025 DGAC.
Looks like an incredible set of colleagues to work with for the next 2 years in preparing for updating the US Dietary Guidelines for Americans.
1/9
Just completed trial
Keto vs Mediterranean
Just submitted Design & Adherence paper PRIOR to main results paper
While waiting for reviews & decision…
~10 weekly mini-threads -
#KetoMedStudy
⬆️design understanding &
⬆️twitter civility?🙏
Week
#1
Main study question
Proud Father
My oldest son, Colin,
@CGardner_2
, graduated from the NYU program in Food Studies today. Ceremony was held in Radio City Music Hall. 🤩
So proud!!
Newly minted Food Waste Warrior!
Now with a master’s degree!
Keto-Med Study – Main results
Thrilled our paper was accepted by
@AJCNutrition
.
Online version released today.
Open Access – free for all
Brief overview here 🧵
(Separate tweets will be sent out to address likely questions/comments, see end of 🧵)
Vegan vs Omnivore - Twins study
So excited our study of identical twins comparing vegan and omnivore diets is making a splash! Check out this super fun video by Lisa Kim of
@StanfordMed
to see which diet – and twin – fared better.
#Nutrition
#Research
Vegan vs Omnivore diet among Identical Twins
Study published last month in
@JAMANetworkOpen
January 1st 2024 the study will be featured in
@Netflix
docuseries
Trailer today
4 episode docu-series tomorrow 🎥
Happy New Year🎉
Series of 6 papers published today in Ann Int Med from “NutriRECS” group.
They recommend people continue to consume unprocessed & processed red meat at current rates
I disagree, in USA
My perspective - in 17 tweets
#ReduceRedMeat
in USA
Nutrition Research - Access your Inner Geek
Tweetorial
This is a great catch & observation by
@stathitriadis
who went into Supplemental materials to look at diet data.
Points out calorie intake for vegans was lower than omnivores & asked why not matched?
Nuanced 🧵
Read on...
Amino acids
Data from USDA on amino acids, across many food groups.
All plant foods contain all 20 amino acids, including all 9 essential amino acids.
The proportions are much more similar than most people had assumed.
Science. Data.
See our paper:
Twin research indicates a vegan diet improves cardiovascular health
Thanx
@emilymoskal_
@StanfordMed
A Stanford Medicine-led trial of identical twins comparing vegan and omnivore diets found that a vegan diet improves overall cardiovascular health.
Shift to more plant-based diet
JAMA Network Viewpoint
"Ultimately, the greatest benefit lies in incremental changes toward increasing unprocessed plant-based food consumption..."
"Physicians can play an important role as advocates for such change."
RichRoll podcast: We covered
What we know & don’t know about diet, weight loss, obesity, diabetes, heart & metabolic health;
Diet wars: plant-based vs carnivore vs Mediterranean & low-fat vs low carb
Protein requirements & common misconceptions
& more
Are
#plantbased
diets superior when it comes to performance?
Perhaps we are asking the wrong question - are they equivalent? Do they need to be better?
If you can maintain optimal performance while reducing animal suffering, pollution & carbon emissions why wouldn't you?
1/10
Yaass!!
Manuscript comes out in <2 weeks in CELL
Title: Gut-Microbiota-Targeted Diets Modulate Human Immune Status
We call it: Fe-Fi-Fo
FErmented & FIber-rich FOods study
Collaborative effort btwn
@LabSonnenburg
&
@GardnerPhD
nutrition group
Here are a few design teasers…
Not published yet?
Design is low-fat vegan vs. nothing?
So...something is better than nothing?
Choice of comparator group is important
This isn't a drug/pill study, it is a food study
Comparator should be more useful than "nothing"
vs. hi-fat vegan?
Pescetarian?
Mediterranean?
Our latest clinical trial found that people on a plant-based diet boosted their beneficial gut bacteria, improved insulin sensitivity, and lost weight!
Plant protein
Thanks
@AubreyNPR
for including me in this story. All needed protein and nutrients needed can come from a plant-based diet w/ a little planning. Lentils, chickpeas, other beans, whole-grains & nuts & seed can provide plenty of protein
Meeting a legend, in person
#ASN2023
After many e-mails and a dual/dueling(?)/mostly-agreeing debate(?) on Simon Hill’s
@theproof
podcast, I finally got to meet the man, the legend,
@mackinprof
in person.
#BucketList
Celebrating Book Contract
Friday nite my wife & I celebrated getting a book contract for "Chews Wisely" (or whatever publishers decide for title)
Unapologetically delicious 5-course prix fixe whole food plant based dining extravaganza experience @ Little Saint, Healdsburg. Yum!
📚 Our study published in
@JAMANetworkOpen
comparing omnivore vs vegan diets in identical twins hit top 1% of research published (in similar time frame) in
@altmetric
– the ultimate visibility score! 🚀 So proud of the impact our research is having on people & the planet. 🌍 🌱
The Proof - In person!
I’ve had the pleasure of joining study-design-obsessed Simon Hill on his podcast several times now -
@theproof
. This time we met in person. Not photoshopped.😱 I joined him at his LA studio. We covered everything about nutrition!
Can’t wait for episode!
Just watched
@DrDavidKatz
vs
@bigfatsurprise
. 1st time for me listening to Nina T. Torn. Reminiscent of tobacco execs 50 yrs ago – is she knowingly presenting false facts? Seems she sincerely believes she is correct. Disturbing. So many inaccuracies. How? Why? 👏
@DrDavidKatz
Loved having the opportunity to respond to some of the comments and apparent confusion about the Twins vegan vs omnivore study vs. the Netflix docuseries.
Simon, as always, you’re a master at getting to the proof of the truth!
Thanx for elevating science communication. 👍👨🔬👩🔬🍓
Vegans eat the least protein.
That doesn't mean they don't eat enough protein.
The RDA does not reflect individual requirement.
Here is a brief RDA tweetorial.
>50 years ago, individual protein requirements were assessed in rigorous studies.
Requirements ranged...
@GardnerPhD
@theproof
My interest is in vegan / animal-free diets. From what I can tell, vegans consume the least amount of protein and are at greater risk of consuming less than the RDA. Is this not a good reason to encourage more protein awareness among vegans?
Protein Rant
And yet another opportunity to share my protein rant.🤯
All plant foods have all 20 amino acids.
Relatively easy to get all the protein you need from plants.
Scrabble analogy!
This time with Chuck Carroll on the Exam Room Podcast - 20 min
Pleased to team up w/
@timspector
for BMJopinion
Summarising the evidence of all the studies is not easy, but in our view we should all be eating less meat & more high fibre, nutrient-dense foods that include many vegetables, legumes, fruits, nuts & seeds
Addressing critics - Wow!
The
@netflix
hit, “You Are What You Eat: A Twin Experiment,” features our research & caused the internet to go wild.
@PlantChompers
dives into our findings, shutting down critics in a fabulously entertaining and informative way.
Congrats
@KCKlatt
🏆
ASN Awards
Dennis Bier, MD Young Career Editor
for The American Journal of Clinical Nutrition
Kevin C. Klatt, PhD, RD, Baylor College of Medicine
Diet QUALITY matters
Paper out today in
@AJCNutrition
Excellent secondary analysis of
#DIETFITS
by
@ChefInMedicine
@TheGuyititian
& others
"Results of this analysis support the combination of dietary adherence and HIGH-QUALITY diets for weight loss"
I truly think
@DavidLudwigMD
et al design & conduct elegant studies.
@ACJNutrition
perspective on carb-insulin model is provocative.
Our
#DIETFITS
results don’t support CIM.
Yet, broad agreement – ⬇️⬇️⬇️ added sugars & refined grains (>40% of US kcal)
Misleading article title
Call it what it is
"Dairy foods, such as milk, cheese, and yogurt, are underconsumed nutrient-dense foods that often fall in the cross-hairs of reductionist nutrition strategies..."
Author disclosures
All authors employed by the National Dairy Council
Nutrition Study Recruitment
Need IDENTICAL TWINS in California Bay Area (San Fran/San Jose)
Randomized trial - Vegan vs Omnivorous diet
4 wks food delivery
4 wks you are on your own for food.
You get microbiome & blood results.
2-3 wks left to join 👇
If you want to cover this I’m sure it will all be clarified! 🤣
Please help the people on both polar ends of this understand that the answer is somewhere in the middle, and there is no one diet for everyone.
Just one study, answering a narrow question asked in a specific way.
vegan vs omnivore study in TWINS!!
I´m sure this won't cause ANY bickering AT ALL on social media 🤣🤣
calling it right now:
veganJoe146- "this proves everyone should be vegan"
meatySam38- "this study is useless garbage"
Rich Roll podcast - We also covered:
Personalized nutrition & finding a sustainable diet for long-term success
What makes a rigorous scientific study?
What defines a healthy microbiome?
Study out today:
"higher plant protein intake ASSOCIATED w/ lower mortality"
B4 rushing out to buy plant protein (what aisle?), consider:
Those eating more plant protein also ate:
More-Veg, soy, fruit
Less-Red & processed meat
And so on
Again
Eat food
Calories in/Calories out
Great piece on this today from
@TamarHaspel
The real disagreement isn’t over whether this is true; it’s whether the effect is large enough to make a difference in weight loss.
I was pleased to have the opportunity to provide a “short course” on nutrition science to the SCCR group.
In this case, “short course” meant “2-hour video with 275 slides. 😱
Not just any 275 slides...my finest 275! 🏆🥇
Didn’t realize they’d put it on YouTube!
Cool 👍😎
Disagreements aside...
Best veg*n better than worst omnivore
Best omnivore better than worst veg*n
Best veg*n & best omnivore have similarities
⬆️whole foods & veggies
⬇️added sugar & refined grain
Would prefer to focus on agreements
Much to be done there
Safety glasses off
Many excellent points made here by
@deirdre_tobias
et al.
"...the infeasibility of conducting large long-term randomized trials for most dietary and lifestyle factors renders the current GRADE criteria inadequate for these exposures."
~30 years later
Dr
@KurtRibisl
& I started a postdoc fellowship together @ Stanford in 1993. Now he's Professor/Chair of Health Behavior
@UNCpublichealth
& returned 2/8 to give Grand Rounds
As postdocs, we played ultimate frisbee weekly🥏Before his talk we hurled a bit of disc
Today I sat down with
@GardnerPhD
to discuss the Omnivore/Vegan twin experiment. We had a blast (as usual) 🔥🔥🧨🧨
We discussed the ins and outs of the trial and critiques from
@BioLayne
@PeterAttiaMD
@bigfatsurprise
Tro and Mark Hyman.
Few new things I learned 💡:
1 -
Harvesting home grown potatoes!
Extraordinary spouse,
@DrMichelsonPhD
(not a Gardner, get it?) grew them in the backyard!
Despite warnings from Dr. Willett, we'll be thoroughly enjoying these tonight.🤣
Potatoes? With what, instead of what?🤔
Topping possibilities endless!😋
Ultra-processed foods review
Congrats to the dynamic duo of postdocs - Dr. Anthony Crimarco &
@TheGuyititian
(Dr. Matt Landry)!
Here's an insightful (invited) review just published in Current Obesity Reports
Open Access
Share with wild abandon
Diet QUALITY matters
In
#DIETFITS
weight loss for Low-Fat vs Low-Carb was not different
Both designed to be "healthy"
Lentils vs lollipops are both Low-fat
Fatty fish/avocados/nuts vs Keto cookies are all Low-Carb
Don't forget healthy/quality part
Unapologetic Deliciousness
The trifecta of opportunity is available
@nytimes
@nytimeswell
....
Great taste, human health, planetary health.
The path....more plant-based recipes, from culinarians and cultures all around the world.
Thx for calling out these numbers
@reshmashahmd
"Ninety-seven percent of Americans meet their daily protein requirements, but only 4% of Americans meet their daily fiber requirements. I’ve never treated a patient for protein deficiency."
@GardnerPhD
@ScepticalDoctor
@theproof
People have no clue how 'protein' works. Brown Rice has an Amino Acid profile that is mostly indistinguishable from Chicken. Proteins are just polymer chains made of amino acids linked together by peptide bonds. ALL food contains AA.
Honored & Thrilled - New Role w/ AHA
This month I start my 2 year stint as chair of Nutrition Committee
@American_Heart
(Lifestyle Council)
Thanx
@anne_thorndike
for past 2 years of great leadership
Welcome
@maya_vadiveloo
to vice chair role!
& committee members...
Go team!
Yes, time to be actively anti-racist.
But a moment's pause...
Our son Jackson passed his qualifying exam for a PhD in Biomedical sciences at UCSF.
Congrats son!
Today's
@NYTHealth
Jane Brody recommends a diet that derives most of its protein from plants. OMG...how will people get enuf protein? 😱
#MythBuster
. All plant foods have all 20 amino acids. We present data here. Free to download. You're welcome.
Food & Inequality in America
Just published: How the Other Half Eats
Doctorate in Sociology & Postdoc in CVD Prevention (both
@Stanford
) Dr. Priya-Fielding Singh (now Assis Prof at Univ. Utah - Dept Family & Consumer Studies) has published her groundbreaking dissertation work.
#MCURC2023
Getting started with unapologetically delicious breakfast at day 2 of the Menus of Change University Research Collaborative’s 10th annual meeting
@Stanford
RCT’s vs. Obs Epi - Nutrition
Here is an editorial I wrote about an Obs Epi analysis on diet & preventing weight gain. Yep, association not causation. But…
Challenge: Design an RCT that addresses preventing 20-30 yr weight gain w/ diet.
Betcha can’t
Really looking forward to our
@nutritionorg
panel session tomorrow at Nutrition Live Online 2021 on the topic of Precision Nutrition with an all-star line-up:
@KCKlatt
@KevinH_PhD
@deirdre_tobias
Spoiler alert: Hype AND Hope
More plants, less meat
(in US, where fiber intake is so low, and meat intake is so high)
Thanx
@CarrieDennett
Appreciate the practical approach to this, and agree.
Should you change your eating habits based on a Netflix ‘documentary’? via
@seattletimes
Dietary Guidelines Advisory Committee
2nd in person meeting of DGAC this week.
Committee members are a pleasure to work with - thoughtful, critical, informed group.
HHS/USDA staff supporting the effort are an incredible resource! Wow!
2-year process is off to a great start!
Energy and Macronutrient Metabolism
#ASN2023
#Boston
Excited to be tonight's speaker at the Energy & Macronutrient Metabolism Research Interest Section event.
7:30-8:30 pm
Location: Constitution A
Low-Fat, Low-Carb, Mediterranean, Ketogenic and more
Plant-based Proteins for Sustainable Diets
#ASN2023
Thrilled to be on the panel will be presenting today on Plant protein and sustainability.
Joined by the eminent Drs. Privat, Boom and Bloem
Awesome Father’s Day!!
Had a great Dad’s day with 2 of our 4 boys. Tough to get all 4 in one place at the same time these days. Happy to get calls from the others. Still lovin’ fatherhood. ❤️
Public: I'm so confused, low-fat? high fat?
Low-Fat zealot: Lentils, not butter
Low-Carb zealot: Avocados, not lollipops
Howabout: Lentils AND Avos. Some butter & occasional lollipop OK. Amounts & context matters.
Thanx
@AubreyNPRFood
for
Took a close look at how nutrition misinformation spreads, using an example of what seemed like a very informed lecture from a very popular scientist. Checking references can be shocking. 😵💫
Proud to have been on 14-member panel that updated nutrition guidelines for
@AmDiabetesAssn
released today -
Collectively reviewed 600+ studies published 2014-2018. Includes an overview of food patterns. No one diet prescribed - room for flexibility
Meat 🧵
These 2 adjacent stories on NYT front page today
Intentional?
Bolsonaro ousted (under his watch policies promoted Brazilian rain forest destruction for increasing cattle production)
Detailed full page story on 💰 ties of Dr Frank Mitloehner
@GHGGuru
to US meat industry
Protein
Much to unpack here
Why not do this trial in HUMANS, not mice🤔
"To examine possibility that exercise can protect against detrimental effects of high-protein diet, researchers used progressive resistance-based strength training program in mice"
There's a new Dr. Gardner in the family!
Sooooo proud!
Dr Jackson Gardner gave his exit seminar for doctoral degree yesterday at UCSF (Cancer Biology).
Rocked it!
Great turnout of mentors, colleagues, friends & family
Now go get a job! 🤣
(He has one - Bain Consulting)
Wellness Wednesday Podcast
Join me for my
#WellnessWednesday
talk with the amaZING Sally Duplantier on Jan 10th. Learn whether organic foods are worth the cost, if eggs increase blood serum cholesterol, and if GMOs are the Frankenfoods we think they are!
Diet Quality Matters
Congrats to
@ChefInMedicine
for insightful secondary analysis of
#DIETFITS
"Results of this analysis support the combination of dietary adherence & HIGH-QUALITY diets for weight loss"
There is more to Low-Carb & Low-Fat than "low"!
2nd phase of this low-carb vs low-fat study is clever!
Keep in mind, not eligible for phase 2 until >=10% weight loss.
What diet reliably produced weight loss in n=164?
Run-In diet 45% carb, 35% fat, 25% protein: HYPOCALORIC
So...calories count?! 😱
My better half,
@ProfMichelson
, Poli Sci phenom, was just appointed Dean of Arts and Sciences
@menlocollege
.
There she goes again, smashing the patriarchy.
#SoProud
Rather than debating EBM vs CIM, priority is replacing >40% of US kcal from low-quality carbs w/
High quality carbs (beans/fruits/whole grains)–YES
High quality unsaturated fats (nuts/seeds/avo’s/fatty fish)–YES
Combo’s of both–YES
More protein?–No need, all above have protein
Greatly appreciate this!
This means a great deal to me
@DoctorTro
as I try to avoid unnecessary disagreement when there is room for greater consensus & more civility
Plenty of room for healthy disagreement and discussion
Respectfully,
Onward!
Christopher
In this tweet thread, Gardner explains why the discrepancies in sugar, processed carbs, refined grains and calories were noted in the Vegan Twin Study
I appreciate his explanation and I apologize for my quick judgement on it.
On this specific matter I was wrong.
Outed (by myself) for my junk food teenage past
Transition started with getting dumped by a vegetarian girlfriend. 💔
Journey to more aspirational and unapologetically delicious food choices chronicled by
@American_Heart
INTERESTING finding in our CELL paper
Microbial diversity ⬆️ in Fermented food group, ➡️ consistent ⬇️ in >dozen inflammatory markers
Similar for those in Fiber group w/ ⬆️ baseline diversity. But for those w/ ⬇️ baseline diversity ➡️ adverse(?) reaction
NEJM - Time Restricted Eating
Brief critique 🧵
Solid design, conduct & reporting for question asked.
Wuzzit the right question?
They ask "After imposing & achieving 25% calorie restriction, is it additionally useful to ADD TRE?"
It was not.
More...
Great session at
#ADA2023
What fun and what a great honor joining Nutrition Science superstars
@KevinH_PhD
and Barbara Rolls for our Saturday morning symposium:“Beyond Calories In, Calories Out”
Great insights!
Great science!
Excellent systematic summary of effects of dietary protein on 1) lean mass, 2) physical function, 3) glucose homeostasis, 4) risk of T2DM
STOP OBSESSING ABOUT PROTEIN
People who just eat food (not obsessing) already meet or exceed optimal range
3 recent obs epi studies conclude benefits assoc. w/ high plant protein.
All plant foods have all 20 amino acids
Translation - benefits assoc. w/ high plant FOODS
Stop obsessing about protein 😱
Whole Food Plant Based Thanksgiving
So great to celebrate TG with family and friends.
Thanx
@nytfood
for the Sidesgiving set of menus. Collectively we made 9 of the dishes (2 remotely,
@CGardner2
in NY).
Unapologetically delicious!
Finally!
SWAP-MEAT study we conducted w/ food industry $$ (Beyond Meat) had significant findings!
But...our track record of studies w/ industry $$ has primarily been NULL findings (6 published studies)
#NullFindingsImportant
#NotAfraid2PublishNull
1/8
@ScepticalDoctor
Context please. The question would be more answerable if it included a comparator. Instead of what? Instead of same burger with a traditional fast food patty? Instead of a bucket of KFC? Instead of a black bean quinoa burger? Instead of veggie burrito? Instead of a beef burrito?
Trivial but…
Can we get some love for the study name/acronym?
Study With Appetizing Plantfood – Meat Eating Alternative Trial
SWAP-MEAT
Published on-line today
@AJCNutrition