A colleague recently turned us on to the daily videos published by Michael Greger, MD of nutritionfacts.org.
Dr. Greger’s entertaining video snippets do an outstanding job of summarizing the vast amount of published nutrition research, delving into what the studies really say (and don’t say) – and saving you a boatload of time by not having to navigate the peer-reviewed published articles in journals yourself.
We were intrigued by a video called “The Five to One Fiber Rule” – which basically advocates that for every 5 grams of carbohydrate you eat, you should aim to get at least 1 gram of dietary fiber.
Here is an example of food that meets the 5:1 fiber rule – Ezekiel 4:9 Sprouted 100% Whole Grain Bread – it has 15g carbohydrate and 3g dietary fiber for a perfect 5:1 ratio:
Now, to be fair, Greger certainly isn’t the first one to advocate a carb:fiber ratio; but as a hardline plant-based diet guru, he gets strict on the quality of your carbs.
This 5:1 ratio rule helps eliminate junky carb foods that start with the first ingredient including the word “whole” and then contain, as Dr. Greger puts it, “corn syrup and a chemistry set”.
Greger is one of those rare doctors who definitely gets it when it comes to fiber, highlighting a number of research studies extolling the benefits of more dietary fiber. These benefits include:
- Less constipation (could save $80 billion/year in the US on reduced constipation rates)
- Lower risk of heart disease (9% risk reduction with each additional 7 grams fiber/day consumed)
- Lower risk of type 2 diabetes, certain cancers, weight gain, obesity, and diverticular disease
- Noting also that, as fiber intake goes up, metabolic syndrome risk goes down
And just how can the medical community help lower chronic disease risk with diet? Another study highlighted in Gerger’s video implores clinicians to, “Enthusiastically and skillfully recommend that patients consume more dietary fibre.”
You do that by eating more whole plant foods:
- Getting soluble fiber from oats, nuts, seeds, legumes, and most fruits
- Getting insoluble fiber from whole wheat, wheat bran, brown rice, other whole grains, and most vegetables
If you’re interested in more of Dr. Gerger’s refreshing takes on whole foods and nutrition research, check out his information-rich site at nutritionfacts.org, watch some of the many health and nutrition videos, Dr. Greger’s Medical Nutrition Blog, or his book “How Not to Die“.
Below is the list of books by Michael Greger, MD.
This book by Dr. Michael Greger, examines the top 15 causes of premature death in America. It also explains how changing your lifestyle and diet can often help more than taking prescriptions. Also included is a list of 12 foods that should be consumed each day. The book has 576 pages.
Rooted in the latest science, this cookbook by Dr. Michael Greger, provides easy-to-follow recipes with stunning photographs. The book was published in 2017 by Flatiron Books. It was named one of the New York Times Book Review favorite holiday books that year. There are 272 pages in the book.
Get off the diet roller coaster and finally lose weight. Dr. Michael Greger examines the latest research on the leading causes – and remedies – of obesity. There are 608 pages in the book.
This cookbook, a companion to the How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss. It will come out December 8, 2020. There will be 272 pages in the book.
If you cannot find Ezekiel Bread or other Food for Life products locally, this may help.
Made in the USA, this bread by Food for Life, is dairy free, Kosher, and vegan. The loaf weighs 1.5 pounds. It is also low glycemic and contains no trans fats.
You will receive six boxes of Ezekiel 4:9 cereal. It is all natural, Kosher certified, organic, vegan, dairy free, yeast free, and flourless. There are no conditioners, additives, artificial flavors, colors, or preservatives.
This almond cereal from Food for Life, is made with sprouted grains and seeds (wheat, barley, millet, lentils, soybeans, and spelt). Serving size is ½ cup that contains 6 grams of dietary fiber.
Enjoy all flavors of the Food for Life Ezekiel 4:9 cereal. You get one box of each variety of cereal. Each ½ cup serving has 5 to 6 grams of dietary fiber. The cereal is organic, vegan, dairy free, yeast free, flourless, and certified Kosher.