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Summary How Not to Die by Michael Greger MD: Food listby?PENNY HAMMONDGreen Light Foods: Unprocessed Plant FoodsDr. Greger defines unprocessed foods as ”nothing bad added, nothing good taken away”. Beans/legumesRecommended: 3 servings per dayServing size: ? cup of hummus or bean dip; ? cup of cooked beans, split peas, lentils, tofu, or tempeh; 1 cup of fresh peas or sprouted lentils. Note that peanuts are listed under nuts instead of beans, and green beans are listed under vegetables.Beans, including black beans, butter beans, cannellini beans, chickpeas (also known as garbanzo beans), great northern beans, kidney beans, navy beans, pinto beans, small red beansCanned beans are okay, just get no-salt-added varieties if you canBlack-eyed peas, split peas (yellow or green)Lentils (beluga, french, and red varieties)Soybeans; edamame, miso, tofu, tempehSprouted beansEnglish peas / garden peasHummus, bean pasteBerriesRecommended: 1 serving per dayServing size ? cup fresh or frozen, ? cup driedA?ai berries, barberries, bilberries, blackberries, black currants, blueberries, cherries (sweet or tart), cranberries, goji berries, concord grapes, kumquats, mulberries, raspberries (black or red), strawberriesDried berries including raisinsOther fruitsRecommended: 3 servings per dayServing size is a medium-sized fruit, 1 cup of cut-up fruit, or ? cup dried fruitApples (including the peel), dried apricots, avocados, bananas, cantaloupe melon, clementines, dates, dried figs, grapefruit, other grapes apart from concord grapes (preferably with seeds), honeydew melon, kiwifruit, lemons, limes, lychees, mangos, nectarines, oranges, papayas, passion fruit, peaches, pears, pineapple, plums (especially black plums), pluots, pomegranates, prunes, rhubarb, tangerines, watermelonIf you buy dried fruit, look for no sugar added and unsulfuredInform your physician if you eat grapefruit, as it can interact with more than half of commonly prescribed drugsVegetablesEat a mixture of raw and cooked vegetables. Some veggies are best raw (e.g. bell peppers); some benefit from cooking (e.g. carrots, celery, and green beans); some are hardly affected (artichokes, beets, onions)Best cooking methods so you don’t lose antioxidants are griddling and microwaving. Boiling and pressure cooking lose the most antioxidants. Baking and frying are in between, but deep-frying could have other negative effectsBuy organic when you canAt least half your plate should be filled with vegetablesCruciferous vegetablesRecommended: 1 serving per dayServing size is ? cup chopped; ? cup brussels or broccoli sprouts; 1 tablespoon horseradishArugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, green, and red), kohlrabi, mustard greens, radishes, red cabbage, rutabaga, turnip greens, wasabi, watercress“Hack and hold” – chop the cruciferous vegetable, wait 40 minutes, then you can cook it as much as you want without destroying beneficial compoundsNote that frozen cruciferous vegetables are blanched, so they don’t contain all the beneficial compounds – to compensate, add some mustard powder, horseradish, or raw cruciferous veggiesGreen leafy vegetablesRecommended: 2 servings per dayServing size 1 cup raw, ? cup for cookedArugula, beet greens, collard greens, kale (black, green, and red), mesclun greens (assorted young salad greens), mustard greens, oak leaf lettuce, sorrel, spinach, swiss chard, turnip greensIf you are taking warfarin/Coumadin, talk with your physician before you increase your greens intakeOther vegetablesRecommended: 2 servings per dayServing size ? cup raw or cooked nonleafy vegetables, ? cup vegetable juice, ? cup dried mushroomsAcorn squash, artichokes, asparagus, beets, bell peppers, carrots, celery, corn, cucumber, eggplant, endive, fennel, garlic, green beans, green onion, leeks, mushrooms (button, oyster, portobello, shiitake), okra, onions, purple potatoes, peppers, pumpkin, radicchio, red onions, scallions, sea vegetables (arame, dulse, nori), snap peas, squash (delicate, summer squash, spaghetti squash), sweet potatoes/yams, tomatoes, zucchiniFlaxseedsRecommended: 1 serving per dayServing size: 1 tablespoonGolden or brownGrind them well with a blender or coffee or spice grinder, or buy them preground or “milled” – ground flaxseed should last at least 4 months at room temperatureNuts or other seedsRecommended: 1 serving per dayServing size: ? cup of nuts or seeds, or 2 tablespoons of nut or seed buttersAlmonds, Brazil nuts (at least 4 a month), cashews, hazelnuts/filberts, macadamia nuts, peanuts, pecans, pistachios, walnutsNote that chestnuts and coconuts don’t nutritionally count as nuts)Almond butter, peanut butterChia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seedsSpices and herbs:Recommended: 1 serving per dayServing size: ? teaspoon a day of the spice turmeric, plus any other salt-free herbs and spices you enjoyIf you suffer from gallstones, turmeric may trigger pain. Too much turmeric may increase the risk of certain kidney stonesWhen pregnant, limit ginger to 20 grams per day (about 4 teaspoons of freshly grated ginger)Spices – e.g. allspice, amla (Indian gooseberry), cardamom, chili powder, cinnamon (Ceylon cinnamon is preferable to cassia), cloves, coriander, cumin, curry powder, fenugreek, ginger, horseradish, lemongrass, mustard powder, nutmeg, paprika, pepper, saffron, turmeric, vanillaLimit poppy seeds and nutmegSpice mixes (make sure they’re salt-free) e.g. pumpkin pie spice, curry powder, chili powder, Chinese five-spice powder, a savory Indian spice blend called garam masala, an Ethiopian blend called berbere, Italian seasoning, poultry seasoning, and a Middle Eastern blend called za’atar.Herbs – e.g. basil, bay leaves, cilantro, dill, garlic, marjoram, mint, oregano, parsley, rosemary, sage, thymeWhole grainsRecommended: 3 servings per dayServing size: ? cup of hot cereal (e.g. oatmeal, cooked grain such as rice or quinoa, cooked pasta, corn kernels); 1 cup of ready-to-eat/cold cereal; ? a bagel or english muffin; 3 cups of popped popcornBarley, corn / popcorn, oatmeal, brown rice, rye, whole wheat, wild ricePseudo-grains – e.g. amaranth, buckwheat, millet, quinoa, teffProducts made with whole grains – e.g. pasta, breadIntact whole grains are better than whole grains that have been processed, e.g. whole grain pasta or breadFor the 98% of people who don’t have wheat issues, there is no evidence to suggest that following a gluten-free diet has any benefitsUse the Five-to-One Rule for whole grain foods. When buying whole-grain products, look at the Nutrition Facts label on the package and see if the ratio of grams of carbohydrates to grams of dietary fiber is 5 or less (e.g. 30 grams of carbohydrates and 3 grams of fiber, 30/3 = 10, which is more than 5, so should be avoided)BeveragesRecommended: 5 servings per dayServing size 1 glass / 12 ounces; have 5 glasses a day in addition to the water you get naturally from the foods in your dietWaterGreen and white teas, e.g. green tea, jasmine tea, matcha tea, white teaBlack tea, e.g. tea, chai tea, earl grey tea, oolong teaHerbal tea, e.g. chamomile tea, hibiscus tea (not more than a quart a day), lemon balm tea, peppermint tea, rooibos teaHot chocolate (no milk)Coffee – moderate daily ingestion of unsweetened coffee may be helpful against liver damage, depression, and Parkinson’s disease. Be careful if you have GERD or glaucoma. However, green tea is preferable to coffee as a healthy beverageUnless you have a condition like heart or kidney failure or your physician otherwise advises you to restrict your fluid intake, the author recommends you drink five glasses of tap water a day (not bottled water, which may have chemical and microbial contamination); that water can be flavored with fruit, tea leaves, or herbsSweetenersBlackstrap molasses and date sugarStevia – up to 2 stevia-sweetened beverages a dayErythritol – if you need a sweetener in order to eat a healthy food, e.g. cranberry juice. Don’t use it as an excuse to eat junk foodCondiments and pantryMustard, nutritional yeast, vinegarLiquid smoke is okay, it doesn’t contain most of the smoke cancer compounds (unlike smoked fatty foods)Supplements: 2,500mcg Vitamin B12 at least once a week Vitamin D 2000 IU daily with the sun or supplementiodine 150mcg daily (best source is sea plants) for breastfeeding and pregnant women250mg of Pollutant-free (Yeast or Algae-derived) Long-Chain Omega-3s dailyYellow Light Foods: Processed Plant Foods and Unprocessed Animal FoodsDr. Greger says “The limited role I see for yellow-light foods in a healthy diet is to promote the consumption of green-light foods.” So, it appears that these foods, if you want to eat them, should be for special occasions only or in very limited amounts for daily use if the only way you’d eat the green-light-foods is to add some of the yellow-light food. Yellow Light Foods:Processed plant foodsExamples may include processed meat substitutes such as veggie burgers, milk substitutes such as almond milk and soy milkNon-whole-grains such as white pasta and white rice and packaged grains (cereal, bread, pasta…) with ratio of carbohydrates to grams of dietary fiber more than 5.Fruit: Fruit juice, dried fruit with added sugarVegetables: Vegetable juiceUnprocessed animal foodsMeat (unprocessed) – e.g. beef, porkPoultry (unprocessed) – e.g. chicken, turkeyFish and shellfish (unprocessed) – e.g. cod, salmon, tuna, fish oilEggsMilk (unprocessed or minimally processed) – e.g. milk, cheese, cream cheese, cream, yogurtSalt – don’t add salt at the table, or when you cook; avoid processed foodsWhite potatoesOlivesMinimize because they’re saltyOlive oil – freshly squeezed olive juice already has less nutrition than the whole fruit, but then olive oil producers also thrown away the olive wastewater, which contains the water-soluble nutrients. As a result, you end up getting just a small fraction of the nutrition of the whole fruit by the time extra-virgin olive oil is bottledSweetenersNatural caloric sweeteners such as honey, less processed cane sugars, and maple, agave, and brown rice syrups don’t appear to have much to offer nutritionallySorbitol and xylitolRed Light Foods: Ultra-Processed Plant foods and Processed Animal FoodsRed light foods are “stop” and think foods. When we come across a red light food, we should make a different choice or eat a smaller portion. Red light foods are low in nutrients; high in calories, fat or sugar; or contain artificial sweeteners, hydrogenated oils, or trans-fats.VegetablesAlfalfa sprouts – these are often linked to salmonella outbreaksProcessed animal foodsGrilled / stir-fried / broiled / barbecued meats and fishCured meats – e.g. bacon, bologna, ham, hot dogs, sausage, salamiFatsRefined olive oil and other vegetable oils e.g. corn oilTrans fats – found in processed foods and naturally in meat and dairySaturated fat – found mainly in animal products and junk foods; also in cocoa butter, coconut oil, and palm kernel oilDietary cholesterol (less important to lower LDL cholesterol levels) – found exclusively in animal-derived foods, especially eggsFried foods in general – fried meat foods are worse than fried plant foods but both have varying degrees of DNA mutationsIf you fry at home, good ventilation (or grilling outside) may reduce lung cancer risk from toxic volatile chemicals with mutagenic propertiesProcessed foodsSodas and sugary drinksPre-made meals including frozen pizza and microwaveable dinners.Ultra-processed plant foods, e.g. most breakfast cereals, chips, pastriesSalty processed foodsFoods containing partially hydrogenated vegetable oil / shorteningFoods with artificial additivesSweetenersSugarArtificial sweetenersAlcoholOne or two drinks lower the risk of heart disease for people living unhealthy lifestyles, but not for people with even the bare minimum of healthy behavior – the underlying ingredients are better eaten in their non-distilled form. ................
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