Doctor's Note

What about oatmeal and the ravages of chemotherapy? You may have missed my last video, Oatmeal Lotion for Chemotherapy-Induced Rash.

How do you make your oatmeal even healthier? See Antioxidants in a Pinch.

Whole Grains May Work As Well As Drugs for hypertension, but refined grain intake may be linked with high blood pressure and diseases like diabetes. But If White Rice is Linked to Diabetes, What About China?

More on keeping the liver healthy in videos like:

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  • BB

    Too bad that all the low-carbers, paleo people and Atkins followers are missing out on the benefits of Oatmeal while ingesting fat and cholesterol from their egg breakfasts. Just makes no sense!

    • Frank

      Speaking of Atkins, there is a good op-ed piece written by Dr. Dean Ornish in today’s New York Times, titled “The Myth of High-Protein DIets”.

      • BB

        Thanks, I will check it out!

      • Mark G

        I’m a long-time fan of Ornish and his work, so what’s sad is the response he’s getting in the comment section of the op-ed piece you linked. Most comments are against him and there are lots of people liking those opposing comments. As an example, at the piece click on comments and then do an in-page search for “W. Potvin” and read his comment and how he doesn’t understand and is suspicious of terms like “whole foods”. He then really gets going. His post has already gotten 14 likes. And there are lots of other posts complaining that Ornish’s citations only go to abstracts, are too qualified with “may”, and others charging that the tests were not done to differentiate people who exercised vs those who don’t (meaning exercise trumps diet). I’m grateful that I am in the vegan/whole foods camp, and I think it’s an important message. I just think it’s a tough sell, and I don’t get why.

        • garie

          Yeah, I saw the comments too. So sad. But here in America we have the right to be sick, fat and die early if that’s what we choose. It is so strange that people would lie to themselves and everyone else rather than give up unhealthy foods. Such people, a drain on the taxpayer because of their increased usage of public medical facilities, must be enslaved and ruled by their taste buds, not knowing that their tastes can be retrained in a matter of weeks so that they’ll actually enjoy vegan fare so much more than their old diet- and feel and look better- if they’d only give “peas” a chance.

          • Lawrence

            Spot on. Well said, garie. Whenever you see someone going on about the ‘taste’ of their food as a reason not to even consider changing their diets for the better, you know Big Food has their hooks in them really deep. Next stop: Big Medicine. Cradle to grave here in America. Cradle to grave.

          • Mark G

            A few years ago a co-worker quit because he was diagnosed with the very early stages of MS. He was in his late 40s and said he was going home to get to know his infant son and just wait to die. I sent him links to some of Dr. Greger’s videos about how 100% of a group of MS sufferers in the very early stages were able to stop or even reverse their MS symptoms for 40 years. I only got back a “thanks”. This past xmas, after 2 years I saw him at a holiday party. He and his wife brought a platter of home-made and store bought junk food, and sampled many of the luncheon meats, homemade meats and fried foods that others brought, all while responding to people’s questions about his declining condition. It was hard to watch. I didn’t say anything, but even if you not wild about a vegan, whole food diet, wouldn’t you want to try it out of desperation to live, especially if you were trying to live for your son? I left the party early.

            On you’re point about retraining taste-buds, they supposedly change over every 3 days, making retraining quick. I was talking to a woman at a party once about being vegan, and at the end she said, oh man, talking about this makes me realize the amazing taste and appreciation of just opening an can of chick peas, and eating them just as they are. And she was an omnivore. I never saw her again but I’ve always wondered if she didn’t, give peas a chance.

          • 2tsaybow

            I heard about this site last September when I was really ill. Once I realized that my illness was because of dietary issues, I started changing what I ate. It took three days for the fibromyalgia pain to go away once I quit eating meat and dairy. (I have not looked back since). About a month later, a friend of my had his wife diagnosed with early state MS. When I told him that she could change the progression of the disease with diet, he told me that he didn’t want her to have false hope. To this day I don’t know if he even spoke to her about it. Sometimes I just don’t understand. She just needs to give peas a chance.

          • Lucia

            just send him a video that explains everything! he won’t loose anything trying and has so much to win!

          • MS is an interesting situation. Dr. McDougall’s Medical Foundation funded an MS intervention study through Oregon Health Sciences Neurology Dept. Based on the one year results there was no observable change in MS. Dr. Bourdette who is the principal author points out that the numbers in the study were not great enough and the time line was not long enough to answer the question. The issue is the intermittent long time course of MS. They did find excellent compliance with the diet and improvement in other areas such as weight loss and cholesterol. There is no downside to the the McDougall and/or Swank diet. As I mention to patients with MS you don’t want to get another chronic disease such as arterial disease (e.g. hypertension, coronary disease), diabetes or other dietarily related conditions. Weight loss and improved bowel function have been beneficial in my patients who have MS. The patients would be more likely to try a whole food starch based diet if other health care professionals would include it along with their other recommendations.

          • jn

            I know someone that has reversed the progression of his MS with a plant based diet.

        • kylemeister

          I found it depressing to once again encounter the “Read Gary Taubes/Nina Teicholz” (and echoing of their claims) type dreck.

          • Sidney

            It truly is a shame that people are willing to listen more to journalists and bloggers than scientists and physicians.

          • Jay

            I standard reply to that, watch the plant positive series on youtube.

        • When ppl complain about the conditional language in discussions re scientific literature, it shows that they do not understand the conditional nature of science.

          Ppl like certainty, which is why ppl like Taubes/Teicholz can hold such sway. They don’t let science get in the way of their assertions.

        • Anthonyg

          I too am Vegan for 2 years now and I think the reason its a tough sell to the SAD camp is there is a trillion dollar food industry which relentlessly spews false information via every possible medium 24/7 to convince people that eating all the meat, cheese/dairy, fish, sweetened drinks, processed food they want is fine and the vast majority of Americans somehow believe it. Irregardless of the health problems so many are burdened with. Furthermore the addictive properties of the fast food products engineered to hook the unwary have been supremely effective.

          • Mark G

            Yeah, especially the false belief that you can’t just go plants because you won’t get any protein and you’ll die, or that you won’t get any calcium unless you drink lots of milk. I try to warn men, young and old, that milk is one of the greatest prostate cancer risks and causes of enlarged prostates. I don’t think I’ve ever had one person believe me. Either they like it, or they worry they’ll hurt themselves by not consuming it. They see the problems as sugar, seed derived oils, hormones and additives.

          • Susan

            I’ve been vegan just over 2 years. Recently, I tasted just a tad of organic sugar bought several years ago. Yuk! I felt ill after eating it. I prefer getting my sugar from wild blueberries or raspberries, but wanted to see what I was missing. I wasn’t missing anything. I haven’t had any dairy and that was the hardest part for me. I miss eating yogurt. Somehow almond milk just doesn’t do it for me. Not that much nutrition there. Whole foods are better. But, I can no longer tolerate soy. Too much glyphosate is in the water than cows and other milk producing animals drink. One good case of acid reflux from eating two small bites of organic turkey told me I wasn’t missing anything, either. But I felt like I had GERD from just a tad of soy milk added to my oatmeal. So, I’m off soymilk as well. I never knew I was allergic to anything before, but either it was the fractured spine or the fact that so much of our food is herbicide resistant, that I now watch what I eat or drink.

          • AnnaleighBelle

            The food industry also spends millions of dollars pinpointing exactly how much fat, sugar, and salt will make a “food product” irresistible. The level of sophisticated manipulation is astounding.

          • Bingo!

        • AnnaleighBelle

          ” I just think it’s a tough sell, and I don’t get why.”

          Because people want validation for what they want to do anyway. It’s sad that the long term effects on animal lives, on human health, and environmental sustainability makes other people’s food choices impact me whether or not I consume animal products.

          Just look at the recalls of fresh produce – it isn’t intrinsic trouble with the plants, it’s runoff from animal factory farms or cross-contamination from poor hygiene practices of the workers processing the plants. The flus and antibiotic-resistant bacteria are coming from animal processing for food. Ebola probably started in humans due to the butchering and handling of raw bat meat for the “delicacy” of bat soup.

        • Sidney

          I’m in medical school now and its amazing how even some of the residents and my fellow students have fallen to the paleo craze. A diet not backed by evidence and hyped by marketers. I’ve found most people refuse to be vegetarian or vegan because they don’t want to be inconvenienced, even after seeing with their own eyes on the wards the ravages of hyperlipidemia, diabetes, and hypertension.

          • John Staunton

            so you claim to have figured out the cause of hyperlipidemia, diabetes and hypertension, congratulations! You can have a terrible diet on paleo or as a vegan but true paleo just like vegan contains large amounts of vegetables and salad, they also recommend severely limiting refined foods and vegetable oils and including some nuts and seeds in your daily diet. So they have more in common than you might think. From a paleo point of it would be oxidative stress or methylation issues or refined carbs that cause the start of cardiovascular disease, the cholesterol is merely plugging the hole or repairing the damage and the smaller ldl gets oxidised in the process.

      • Lawrence

        Hi Frank, thanks for this link. It was a good article, factual, concise and referenced to the science. And, Mr. Spock would have found it ‘fascinating.’ As for the average American, no one is going to forego supersizing their hasty meal because of Neu5Gc, IGF-1, endothelial progenitor cells, telomere length, mTOR or TMAO. Here’s the net effect of this piece, IMHO:

        We’re all Easter Islanders now.

      • I can’t figure out the New York Times. A few weeks ago they published a schlock Op-Ed by Nina Teicholz. Now they publish an Op-Ed by Dr. Ornish. Methinks they’re trying to survive on controversy these days.

      • Marco Bellacci

        Hey Frank, and all of you :).
        As one guy in the comments point out, does he consider the quality of the meat?
        Well I am asking because I get this all the time from people. Even though I KNOW that 99 procent of them still go to the cheap market and bye the cheap meat, they still “know what to say”…. Like: “well organic grass fed meat is not really bad for you”. Becide the big problems we would have (unless of course people would consume 80 procent less meat) with the giant use of land and pollution / mother nature, do we actually know anything about the health difference (or lag of it) between these kinds of meat?

        Well ofcourse it is clear that in any case it is bether with meat that has only been grass fed, and for ethical reasons more space for the animals.
        Does these stydies exist?
        If not then it is about time that they are made.

        Oh god I am tired of listening to people who eat any kind of meat saying “well just go organic”……

        Good evening to all of you :)

        • sf_jeff

          I think that it’s clear that organic grass-fed beef has less saturated fat and hormones, so it’s healthier from that perspective. It has more burnt muscle carcinogens, though, unless of course you boil your steak or microwave it…

          • Marco Bellacci

            Hey Jeff. Thanks for given time to answer.

            That was also my statement… That it is healthier. But the dillema is, what is
            “healthier”. It is also “healthier” to smoke10 cigarets then 20 a day.
            I miss som facts about this. Maybe they are out there but I cant seem to find them. That is why i ask here :).
            IS IT actually connectet with less diseases to eat organic grass-fed meat? If yes, in what scala compared with not-organic meat?
            Is it maybe even healthy (connectet with less diseases then not eating meat at all) to eat organic grass-fed meat?

            I am a vegetarian (no milk) and so I will stay. Feel so good after going
            vegetarian. In my case the love for the animals and mother nature are
            just as important.
            But even though I will stay green I found it prety
            interesting to know some facts about it. Cause one thing is sure… We
            will hear meat eaters bring that claime very often in the future!

          • Marco Bellacci

            Anyone?? :)

          • Stewart

            Marco, I hope this is not to old to attempt an answer. I have not seen any studies on your question but it is a very good one. I will infer a reasonable hypothesis that organic meat might well be less unhealthy. Oz for oz the organic beef might be less bad. (The word “better” is comparative with good.) Grass fed beef will have much less saturated fat than feed lot beef and about 60% the omega 3 fatty acids as dead fish. It will still have just as much cholesterol as the fattest pig.

            For this reason, I focus on the naturally occurring factors such as IGF1, heterocyclic amines, bacterial endotoxemia, advanced glycation end products, polycyclic aromatic hydrocarbons, excess branch chain amino acid, et al. These and others are carcinogenic and produce problems with auto immune diseases and etc.

            Then there is the paleo fad. Since they try to eliminate or at least reduce carbs they inevitably replace those calories with dead animal. So the net effect with this “natural” approach is very often a net negative.

          • Marco Bellacci

            Hey @Stewart.
            Saw your answer just now.
            Thank you very much!

            Regards from Marco.

          • John Staunton

            if you use a marinade not really

      • Kitsy Hahn

        He was interviewed on the CBS morning news today. Did a great job. “Yes, a high (animal) protein diet can help you lose weight, but in the process, ruin your organs.” Or words to that effect. :-)

        • Susan

          Actually, I lost more weight and faster eating healthy vegan than I ever ate with a high protein diet. And, by eating vegan, the weight stayed off longer rather than having as many ups and downs..

    • Plantstrongdoc M.D.

      You are right. Biological, physiological and evolutionary paleo diet makes (in the modern interpreted form) no sense. Paleo diet is a joke.

    • Julie

      I think paleo is a fad that will fade. So many people get adrenal fatigue and messed up hormones from going low carb –they start out feeling great, then over time everything falls apart. Currently few people, including most health professionals, are aware that adding excess fat and protein to a meal can actually INCREASE insulin needs.

      • John Staunton

        this is not true. meat increases insulin or igf1 but has more of an effect on glucagon. protein in general lowers the glycaemic load of any meal. adrenal fatigue is caused by very low carb just like adrenal fatigue can be caused by high carb through the development of dysglycaemia as a result of a continuous higher glycaemic load. This may be overcome with exercise but the risk is still there, particularly with a sedentary lifestyle.

    • ss

      Although you may have a minor point these grains may not be tolerated well by everyone which would cause inflammation in the body and inflammation is more deadly than cholesterol when it comes to health

  • JJ

    Is it OK to eat oatmeal if you have high inflammation levels?

    • Joseph Gonzales R.D.

      Hi JJ. Unless you have a serious allergy to oats I see no concern. Some folks with celiac disease choose gluten-free oats. If anything, oats would be anti-inflammatory.

      • george

        I thought oats were gluten-free naturally. Am I wrong?

        • Mark G

          As explained on the side of a Bob’s Red Mill bag of gluten-free oats–if I remember right–oats are gluten-free but can become tainted with gluten if planted next to fields of grains like wheat, or when processed on the same equipment. So gluten-free oats, as far as I can tell from when I researched it, has to do with the process and not the make up of the plant.

        • Joney

          They are; however, sometimes they’re processed on equipment which is also used for other grains which may contain gluten and so they may pick up a miniscule amount of gluten which a person who has a true allergy to gluten or celiac disease might respond to or even go into anaphylactic shock. So, specially processed gluten-free oats are also available. read the label.

          • Joseph Gonzales R.D.

            Thanks for clarifying! Mark G too, below.

        • John Staunton

          oats contain gluten but a type of gluten that most coeliacs can tolerate. alpha gliadin is the type of gluten that causes issues and is present mainly in wheat.

      • psisai

        Doctor, is the label ‘whole grain’ on a product enough to guarantee it is of the type that is beneficial? I often see that term on lots of things that don’t seem too healthy. The store’s whole grain bread looks, feels, and tastes very similar to their white bread.

        • fencepost

          You need to look at the ingredients list. You may see “whole wheat flour” which is whole grain and also “enriched flour” which is not whole grain. A yeast bread made from entirely whole grain flours will not rise nearly as well as a yeast bread made with a lot of white flour. You should be able to observe differences in look, feel and taste between a 100% whole grain bread and a white bread. And, if you experiment by eating a 100% whole wheat bread as most of your carbs for a few days, a couple of extra bowel movements per day will get your attention.

          • psisai

            Thanks for that info! I didn’t know they could still list it as WG even if only part of the flour was WG and the rest was enriched. I wonder if granola bought in bags that says ‘whole grain oats’ as their main ingredient is also beneficial or just another illusion. I wish they would be more honest in their labeling.

          • sf_jeff

            The problem with granola is usually sugar and fat.

          • psisai

            True, both are higher than in plain oats, but neither is very high in comparison to most other snack foods. The only reason I even still bother with it is because I noticed one day that after adding the various things needed for me to like oatmeal, I was basically eating the bagged granola, as far as sugar/fat goes.

          • sf_jeff

            I guess it depends on the brand. Those little bars you can buy in the green box have 300 calories per serving.

    • Jay M

      Best to remove the root causes of high inflammation (ie animal-based products, processed foods).

      • Susan

        I suggest that the root cause of high inflammation is high levels of the herbicide glyphosate in our food, air, waters including rainwater and soils. Even if we eat certified organic, healthy food can still become contaminated with heinous herbicides as Glyphosate and both Glyphosate and 2,4-D now available. .

  • Tom Hoffman

    Now, I feel much better about my morning bowl of steel cut oatmeal with a cup of blueberries!

    • zhuum

      I typically eat rolled oats but have heard that steel cut are better. I wonder if there is any proven difference or just less processing equals better?

      • Joseph Gonzales R.D.

        Agreed. Less processed the better, just makes it more of a WHOLE grain. Steel-cut oats are great! Rolled oats are fine, too. I just like when folks eat them :)

      • fencepost

        Getting a little machine to roll your own oats results in a major improvement (IMO) in flavor.

      • Aaron Kester

        There have been studies showing a slight GI difference….but really just eat your oats!!!

      • JoAnn Downey Ivey

        Rolled outs may be steamed but then we cook steel cut oats for longer than the rolled oats. Don’t worry and eat the oats however you like them. Add a little ground flaxseed and some berries. I even add some greens during the cooking.

  • Amanda

    But of course this hasn’t been done…. Until now.

    Every time I hear this phrase, I think of Dr. Greger :)

    • psisai

      I still want that on a tshirt.

      • brad

        me too or “give peas a chance”

        • 2tsaybow

          I think you can buy a bumper sticker that says “Visualize Whirled Peas”. I never thought it would become a statement of truth for me, but I do indeed wish the world would visualize whirled peas. It would solve many problems.

  • Robert

    How much oatmeal must one eat in order to enjoy the benefits mentioned I the video?

    • Joseph Gonzales R.D.

      Hi Robert. In some of these studies 1-2 servings were found to be beneficial. That translates into 1/2 cup – 1 cup of cooked oatmeal.

      • Stewart E.

        Joseph this is only tangentially pertinant to Robert’s quantity question but I must ask it since my cholesterol tends to persist in the higher range (195 total). What about oat bran? Certainly this would increase the amount of fiber but would I be missing something of nutritional value by making such a substitution as oat bran instead of oat meal? They do act pretty much the same when cooking and taste the same though the bran seems to taste slightly less smooth.

        • I noticed that they emphasized the beta-glucan in the abstract and the video. So I would also include other high b-G foods throughout the day: Barley, peas best to and find what suits you best.

          I thought that my cholesterol was resistant too, but the soluble fiber foods and some daily walking made such a huge difference I no longer take any statins (down to 4 total from a high of 6+ mM). Good LucK!

        • Joseph Gonzales R.D.

          Hi Stewart E. Oat bran is one constituent of the whole grain (the outer layer of the oat groat i believe). You would be missing out on other components by eating the bran alone. Nothing wrong with oat bran if you like it, but I feel like you may not need it if eating whole oats in the form of oat groats, steel-cut oats, or rolled oats. Just my 2 cents

      • Robert

        Joseph, is that 1-2 servings (1/2-1 cup) per day and every day? Thanks!

        • Joseph Gonzales R.D.

          Yup! It is “per day”

  • Ellie

    Dr. Gonzales, would you please comment on if one type of oats is better than another as far as health benefits?

    • Joseph Gonzales R.D.

      Hi Ellie! The more “whole” the better. That goes for any foods, not just oats. Not many folks cook and eat oat groats, but they could! Someone tell me if I am wrong, but Oat groats and can be processed in steel-cut oats, or rolled oats (and then eve further processing can exists). So oat groats > steel-cut oats > rolled oats. My conclusion from this video: pass the oats!

      • Aaron Kester

        Pretty much spot on. After the inedible hull is removed you have a whole oat groat which looks somewhat like a large grain of rice. These take around 1 hour to cook on the stove, a little less if soaked beforehand. They are somewhat chewy compared to most other types of oatmeal. Steel cut oats are made when you take the groat and cut it with a steel blade 2-3 times. This will cook on the stove in closer to 15 minutes. Some brands have quick cooking steel cut oats which have been cut up even more times and can be cooked in the microwave similar to rolled oats. A somewhat less common form is Scottish oats, which are stone ground as opposed to steel cut. These are also often made on the stove and cook in around 10-12 minutes. The most common method seen in most places are rolled oats or old fashioned oats, which are taken from oat groats that are steamed and then rolled flat and then dried. This increases surface area and stabilizes the oils inside so they have the longest shelf life. These can be cooked on the stove in 8-10 minutes or in the microwave for 2-5 minutes. A slightly more processed version of rolled oatsy are quick cooking or instant oats which are steamed longer, rolled flatter, and often cut into smaller pieces. These can cook in 1-2 minutes in the microwave or simply be added to boiling water and let sit and will absorb all the water almost right away. The most processed form is oat flour which is when the oats are ground completely into a flour consistency and can be used to replace traditional flour.

  • artlm2002

    Is the form that oats are eaten important? I use toasted oat flakes that I make myself using just a bit of honey and canola oil so the oats crisp up a bit. To this I add all kinds of nuts and fruits. BTW – the absolute best oatmeal imo is made using whole oat groats. Takes much longer to make, but worth the wait.

    • Pat

      Fats in food are often unstable at higher temperatures and may form carcinogenic compounds. Proteins and carbs may combine at higher temperatures to form advanced glycation end products. So, it’s best to keep the temp below 248 degrees Fahrenheit. I mostly boil or steam my food. This morning I made cornbread in the oven at 245 degrees. It takes longer but the bread is much more moist.

    • Susan

      Canola is engineered to be glyphosate resistant –not healthy at all. What about adding some healthy certified organic whole seeds or nuts instead of processed oils, the latter of which are genetically engineered to be herbicide resistant?

    • Joseph Gonzales R.D.

      I think so, artlm2002. Most importantly is simply consuming them in any form. I would say that oat groats > steel-cut oats > rolled oats. Those are the best choices and most nutritious, respectively.

  • Plantstrongdoc M.D.

    So sad – we live in the time of abundance – and for the fortunate the place of abundance – we can choose exactly what we want to eat or drink and through this choice we control – to a high degree – our health destiny – and still so many people choose so poorly – eating so much that they get fatty liver disease and risk cirrhosis and liver cancer. That’s beyond my comprehension. Trust me – you dont want to die from liver failure – no burger is worth that! Many diseases are a choice – your doctor and the pharmaceutical industry will not save you….

    • I think that we carry an overlay upon our behavior that stems from our days on the savannahs. Now we have built an artificial environment full of attractive poisons. We are driven by these new super stimuli to overindulge. These behavioral tools served us well in those prehistoric times. But now, combined with our affluence, access to plenty and of course modern synthe-foods, we have developed a perfect storm of disease-promoting behavior.

      Moreover, many many people cannot filter out the noise to hear your message. I have degrees in Food Science and Biochemistry, yet I didn’t “get it” until i read Campbell and Esselstyn… I learned to distinquish good science from media hype.then the flood gates opened (only took 30 years!). Are you saying that your patients, in general, do not listen to your message? Can you estimate your success rate?

      • Arjan den Hollander.

        Hey Coercevate, are you fairing better again or is it still 100% Gregor? . . . In any case, its nice to see you again.

        • Yes Arjan, much better thank you :) Just needed some time away you know. I think I’ll stay Gregor for a while…Life aint so bad under the sofa!

          You’re good?

          • Arjan den Hollander.

            Yes thank you! I kicked my father out of my life permanently a week before last Christmas I can’t remember if I told you about that, but ohhh man I should have done that 20 years ago.
            I’m now feeling a renaissance stirring in myself motivation wise, now I’m focusing out more than inward somehow.
            I’ll be joining the barricades the likes of blockupy ‘n such as soon as this year I’m sure, I think I can be of value in that struggle. In my mind I’m pretty much in permanent conflict with the world anyway, I might as well use that social weakness as a strength.

          • I know you have issues to deal with. I wish you the best possible outcomes…Make your voice heard…temper with reason (advice I try so hard to follow myself). Or as Casey Kasem used to say, “Keep your eyes on the stars and your feet on the ground.”

            PS, I watched that movie you put a clip of, you know the Peter Jackson one. Arrrggghh You really are sick and so am I for watching…har! I think that Vet scene was a hoot though. Shaun of the dead was a good one too.

          • Arjan den Hollander.

            Je ne regret rien!!! Ohh wait what did I post? I’m very bad with names, one more clue please :)

      • Plantstrongdoc M.D.

        Great post!
        I work at a tertiary center and the diseases I treat are not directly linked to diet.
        I have discussed diet a lot with nurses and doctors and my family (diabetes, cardiovascular disease). Regarding nurses and other MD`s and my family I am afraid that my succes rate is around ZERO!

        • Darn, that is a shame. I believe we’ve got to start early. I remember all the great film strips and free stuff regarding brushing and general oral care with clarity. I also remember the stuff they taught us about diary and the whole SAD story. If I can still recall all that, well that tells a lot. Now I cant remember my …uh, what was i saying?

          Teach the children well.

  • Shar

    In addition of eating oatmeal with fruits everyday for breakfast, I make the below very simple and nutritional recipe that I make every week and eat all the time with oatmeal & lentils .
    1. Slowly boil 1 cup of lentils in 5 cups of either water or vegetable broth until lentils are completely soft and mushy.
    2. Slowly add half a cup of old fashion oatmeal to the cooked lentils and stir for two minutes.

    3. Optional spices: salt, pepper, turmeric, and cumin


    • Billy

      Thanks Shar. I’ll have to try it. I’ll bet it taste good with curry or Caribbean jerk too. Maybe it’d be good cooked in veg broth instead of water.

  • Susan

    I eat organic steel cut oats cooked with organic dried figs (for added calcium) every day for breakfast. Never tire of this because I add different fruits in addition to the figs like fresh blackberries, or blueberries for their antioxidant powers, or certified organic apple with certified organic cinnamon. And just a small amount of certified organic nuts or seeds. Yum!

    I know dried fruits are high in natural sugar, but they also are available year around, have a longer shelf life and don’t get lost in my full refrigerator and rot. The extra calcium in organic dried figs goes straight to my bones, whereas the mineral chelator in herbicides, especially in Glyphosate treated crops makes the calcium and other minerals unavailable to the plant and to my body to repair my bones. That is the reason I only eat certified organic!

    • Kitsy Hahn

      And isn’t it delicious? :-) I consider breakfast my favorite meal (until lunch time rolls around). I too scarf down steel-cut oats for breakfast every morning….along with some other kind of whole-grain like millet, buckwheat groats, etc. Plus the trimmings, similar to yours.

      But my portion is a lot more than what we see in the photo above. Heck, those blueberries take up the whole bowl, practically. (Don’t tell anybody, but I just eat my cereal right from the cooking pan — fewer dishes to wash.)

      • Susan

        Kitty, I do the same thing. That is, eat my cereal right from the cooking pan and for the same reason.
        The steel cut oats, fig, and seeds that make up my breakfast is so filling that I’m not hungry until dinner at night. For me, it is my main meal, as well as my favorite meal–it’s like eating breakfast as a dessert and I’ve erased processed sugar completely from my diet. I eat based on nutrition data I receive here.

    • Ralph

      Someone shared this a while back and I found it to work well: To cook steel-cut oats, place the oats and water in a pot with a tight-fitting lid at night. Bring to a boil, turn off at let it sit. Next morning add a little more water, mix, put in a bowl and microwave it until warm. enjoy! This sure is easier that cooking the steel-cut oats for 40 minutes, stirring every few minutes.

      • Susan

        A friend used to cook steel cut or rolled oats in a double boiler for several hours on a low temperature. He’d put it on, go out a get the mail in town (he lived on a tree farm out in the countryside of Maine), or do chores and when he returned his oatmeal was finished. Then he’d add berries or maple syrup and milk and enjoy. I found his method needed no milk. The oats were so creamy and delicious that just adding berries made it seem like dessert.

      • Susan

        Cooking oats in a double boiler while you shower and dress in the morning also works well. That what our host did for us in Maine a couple years back. He may have stirred initially, but simply made certain there was adequate water in the base of the double boiler, and water mixed in with the oats, and let it cook sometimes all day. The longer the oats cooked, the better they tasted. They were really creamy, but without the added cream. The secret was long, low cooking and using a double boiler with a tight fitting lid. Nothing burned as long as there was adequate water in the lower pot. And breakfast with blueberries or blackberries was ready when everyone came to the table.
        I’ll try your method Ralph, just for a comparison.
        Thank you.

  • Delbert Parkinson

    Dr. Gerger, I want to share my cancer research finding with you. Del.

    • Joseph Gonzales R.D.

      Hi Del. Feel free to share away! OR email us if this is private I’ll do my best to reply. We have a plethora of video and references on cancer.


  • macciofe

    I ate a large bowl of oatmeal each morning hoping to see my LDL drop from 220. That did not happen over the course of 1 year. I am vegan and have been for 3 years. Total cholesterol is close to 300 and the only thing that has lowered the numbers is statin drugs. I’m not overweight and enjoy a plant based diet. The statin drugs cause muscle pain and I would like to stop taking them. Any suggestions are appreciated.

    • Aside from a WFPB diet incliluding whole oats, Have you talked to your doctor about the new PSCK9 drugs?

      • macciofe

        Not yet. I’m betting on some negative side effect though ;-)

      • Jay M

        Why get your drugs from your a doctor when you can get better ones from the grocer?

    • Joseph Gonzales R.D.

      Hi macciofe. Thanks for sharing your experience. I have heard sometimes folks adopt a plant-based diet and it has little effect on their cholesterol. This is extremely rare. I am hoping some of our member doctors may be able to speak to this more. From my understanding, genetics can sometimes play a role in cholesterol levels. In these rare cases diet and lifestyle play little role, if any. Work with your doctor and find out if this may be the case for you? At any rate, even if the healthful plant foods are not lowering your cholesterol there are several reasons to continue eating a healthful plant-based diet.


      • Mark G

        I live in the SF bay area. Yesterday, KQED PBS radio in San Francisco aired an episode of City Arts and Lectures (CA&L). Yesterday’s talk was, ‘Surprising Benefits of Bacteria: The Human Microbiome with Katie Pollard’. It was all about how out gut biome can affect use more than genes and diet. Obese mice got skinny when given gut microbe transplants from skinny mice, and vice-versa.

        If I remember right, they also mentioned gut bacteria’s cholesterol levels. It’s a whole new, little understood area of study. But gut biome is affected by what you eat and therefore feed the bacteria and what you don’t. Pollard said that some people who change their diets are to change their biome and some remain affected. Also, they can even do samples and determine the profile of people who took anti-biotics when young (who hasn’t?).

        Unfortunately, CA&L doesn’t keep past shows for streaming. But if you ever hear about Katie Pollard and get a chance to read or listen to her, I recommend her. She makes everything super simple to understand and the work of her and her lab seems like it’s another important piece of the diet/health puzzle.

      • macciofe

        Thanks for your input Joseph. I’ve tried several natural cholesterol lowering ideas like the Brazil nuts in the video I saw here with no change. I took statin drugs for 25 years and stopped when I switched to a true vegan diet, no animal, no dairy, and no processed foods. I lost more than 30 pounds and my body fat dropped to around 14%. Cholesterol numbers went back to the numbers I mentioned in my post above. I’m thinking stress plays a role in cholesterol levels and before retirement from the work force (I was an electrical design engineer working in the medical equipment area) and a Type A personality. Now I day trade and that is stressful for me too :-) I would like to hear from any MD’s or other people with knowledge of high cholesterol causes and ways besides statin or other drugs to lower the numbers.

        • Arjan den Hollander.

          Wiki: People with Type A personalities are often high-achieving “workaholics” who multi-task, push themselves with deadlines, and hate both delays and ambivalence.[4] It is therefore understood that “Type A” personalities are suited to smoking as a mechanism for relieving stress.

          Did you use smoking to relieve stress?

          • macciofe

            Arjan, I did smoke for a few years but that was more than 40 years ago and haven’t since. I was always competitive and tried to be the best at everything I did whether it was work or play. I take a couple of supplements to compensate for the vegan diet. B12 one normally would get from animal based food and D3 for limited exposure to the sun.

          • Arjan den Hollander.

            I’ve been under severe distress from April till new years day, possibly also from a negative interaction between my dex-amfetamine medication and WFPBD, but I took 3 250 mg capsules and in 4 hours I could talk with people with relative ease where I just couldn’t before. That massive a difference. Whatever my weakness I seem to use up choline to the point of depletion more than other people. I sup each day, 500 mg extra is enough for most days, brain busy days I need double or I’ll start feeling mentally raw again. Still that is a low number compared to the parameters cronometer sets out 550 – 3500.

            I am absolutely sure I could have done without marijuana and cigarettes in my teenage years if I had had knowledge of this back then, the stress relieve is that similar.

        • mack41

          Brazil nuts are fairly high in saturated fat. Don’t eat more of them than recommended. Too much protein can also raise cholesterol. I lowered my cholesterol by pulling out all the stops and eating lots of the following foods that Dr. Greger recommends to lower cholesterol: green tea, soy, flax, fiber, beans, oats, berries,kiwi, tomatoes, Ceylon cinnamon, alma, apples, baking soda, cocoa, and steamed vegetables: beets, okra, kale, collard greens, Brussels spouts, carrots, eggplant, broccoli, green beans, more… To get the full list go to the health topics tab above and search for cholesterol.

        • sf_jeff

          Another thing to try might be to reduce your total fat intake. It sounds like you probably have already done this based on your weight loss, but it’s possible that nuts primarily help with ingested cholesterol, whereas fats affect how much gets made by your body. That said, I would be curious whether the better researched among us agree or disagree with this.

          Another option if you are having trouble getting your cholesterol down is to focus more on other factors. See this video, for other things to look at to reduce the possibility of heart disease.

          • macciofe

            Thanks for the input sf_jeff. I’m going to watch the video.

    • Arjan den Hollander.

      Worth a try to see if that could be your bottleneck,
      a shame if you do everything right but cannot enjoy the benefits of your efforts because of one weak link.

    • fencepost

      You might want to try Dean Ornish’s other 3 pieces of advice: stress reduction/meditation/relaxation, exercise, social support.

    • Tom Goff

      I do not know if you drink coffee but this could be an issue unless you make it using paper filters.

      “Cafestol, a compound found in coffee, elevates cholesterol by hijacking a receptor in an intestinal pathway critical to its regulation, said researchers from Baylor College of Medicine in a report that appears in the July issue of the journal Molecular Endocrinology.
      In fact, cafestol is the most potent dietary cholesterol-elevating agent known, said Dr. David Moore, professor of molecular and cellular biology at BCM, and Dr. Marie-Louise Ricketts, a postdoctoral student and first author of the report.”

    • Jay M

      Try lowering intake of fats (yes even lower than it is now and even healthy ones).
      The diet that lowers my cholesterol the most is very low in fat (ie 801010).

  • Marsha

    Although I totally agree with all the information presented here about whole grains, it is a bummer that the randomized clinical controlled trial cited in this video had a low subject population. The validity of the results is statistically challenged when both the intervention and control group has fewer than 30 subjects each. Hopefully there will be more studies on this subject matter with more participants so we can deem the findings presented in this specific study more concrete.

  • EEStorFanFibb

    I wonder if my kids eat sweetened instant oatmeal does the sugar negate the whole grain goodness. Any thoughts nice people?

    • Mark G

      Well, I’ve read both sides of the argument on instant oatmeal. I think it’s just better to minimize it’s use by doing tricks to make old fashion oats cook faster and taste sweeter. Example: if you know you’re going to serve your kids oatmeal in the morning, put it in a bowl, pour boiling water on top, set a lid or plate on top and let it sit til morning on the counter. Pop it in the microwave for a few mins in the morning and should be done. You can come up with whatever creative sweetness methods that work for your kids. Whatever you do is likely to be better than what comes in the “instant” pack. Putting in a lot of fresh sweet fruit, like raisins or banana, along with less sweet fruit, like blueberries, is a great way to get kids to both like it, and to get used to having fruit in their cereal. As they grow up they’ll likely tend to reduce the sugar, but not the fruit.

      Good luck.

      • EEStorFanFibb

        Great advice. Thanks

      • Why wait overnight? I make oatmeal in the AM just by adding boiling water to old-fashioned rolled oats. Sprinkle with ground flax and shredded coconut. Cover with plate for 5-10 min. Done.

        Add fruit and nuts to taste.

        • RalphRhineau

          I second your approach. My wife will do the over night soak and it gets so mushy that I avoid the resulting gruel. (Yech, yech, bleh!) It’s the wallpaper paste texture and traumatic childhood memories of that texture that kept me away from oatmeal for years.

          After my heart attack, I started experimenting with oatmeal preparation methods and discovered a way that avoids the dreaded Bowl of Mush™ (BoM) Syndrome.

          I combine my spices, dried fruit & oats in an old oatmeal cannister and pour the mélange into my cereal bowl. Then I cover with boiling water and pop into the microwave oven set at *50% power* for three minutes (the reduced power keeps the oats from bubbling over the edge.) Although they’re ready at this point, I like to let them stand a bit while I grind 2-3 Tbsp of flax seed and break up my walnut pieces. Finally, I top the oats with the flax & walnuts and stir it in *gently* with my oatmilk any fresh fruit I might be eating. Oats are soft and delicate and won’t stand up to much stirring before being reduced to a BoM.

          Cooked this way, the oats retain delightful touch of texture and toothsomeness that makes all the difference for me. I’ve gone from hating oatmeal for breakfast to the point where I enjoy it so, I’ll have it again for supper.

          • Since you like toothsome oats, you will probably enjoy Bob’s Redmill Extra-Thick Rolled Oats:

            Standard ag:


          • RalphRhineau

            I do! I left that out because I was already running longer than I wanted to. But, you’re absolutely right… they’re delicious (but kinda pricey). Thanks for the tip!

          • Hi Ralph. Check out the bulk section of your local health food store. The thick rolled oats might be cheaper that way. :-)

          • RalphRhineau

            Thanks for the idea. I’m fortunate that I have 4 or 5 groceries offering bulk regular oats… haven’t seen extra thick oats. Not complaining though… it’s only recently that stores have offered the bulk foods I do have and it’s made a huge difference for our household

          • Thea

            RalphRhineau: Have you ever tried steel cut oats? That’s my absolute favorite for texture and is what got me to like oatmeal.

          • RalphRhineau

            Yep, like those too… from the research I’ve done via Drs Greger, McDougall, et al, I know steel cut oats are the healthiest for me (well, full groats are even better, but they’re difficult to find due to their perishability.)

            So, while I like both flakes and steel cuts, if the two were equivalent, I’d go for extra-thick oat meal every day. I also put oat bran in the rotation, but their texture is reminiscent of grits. Mind you, I was raised on grits and love ’em, but if I want a gritsy texture, I’ll go for hominy over oats.

    • Joseph Gonzales R.D.

      I second Mark G. If kids are eating the instant stuff it is a good start. To avoid some of the added sugars they are loaded with you may try an oatmeal bar? Line it with fresh berries, nuts, raisins, date pieces, and/or date sugar or maple syrup. One study found that giving preschoolers the choice of different fruits or vegetables may significantly increase their consumption. Also, ​Using attractive names like “Power Punch Broccoli” may help kids to fill their plates with healthful foods, as Dr. Greger points out in this video.

      ​Other members may better ideas for kiddos. Let me know if you are in need for other links, as there are plenty of great resources out there to help feed children.

    • sf_jeff

      The finely cut oatmeal in your grain bins at the store is also instant if cooking time is the issue.

      I would say that the benefit and harm of sweetened oatmeal are probably apples and oranges. For a pre-diabetic, sweetened oatmeal is likely worse than nothing. For someone on the high school track team it’s probably a significant benefit, although the sugar might slightly decrease performance.

  • MilkTeaShake

    i don’t no

  • Darryl

    A rat study found oat supplementation prevented gut leakiness, endotoxemia, and liver damage from alcohol, and similar mechanisms may play a role in prevention of fatty liver by whole grains.

  • JoAnn Downey Ivey

    Here’s the recipe for my oatmeal/banana/berry bars.

    2 cups rolled oats
    2 very large frozen ‘cheetah’ bananas, thawed (lots of brown spots, not black)
    1 cup frozen raspberries, thawed
    2 tsp. vanilla
    2 tsp. Ceylon cinnamon
    1 cup blueberries (frozen OK, I prefer fresh)

    Preheat oven to 350F.

    In large bowl, combine all ingredients except
    blueberries and mix and mash VERY thoroughly. Let sit a few minutes to let oats
    Add the blueberries, mixing in gently so that berries
    remain intact.
    Turn mixture into an 8×8” silicon baking pan
    or line a regular 8×8” pan with parchment
    Bake 35 minutes.
    Cut into squares. Keep moist in Ziplock bag in

    Note: This recipe NEEDS the ripe bananas and
    fruit to be frozen for the best results. I buy a lot of bananas, wait until
    they are good and spotted and ripe, peel them and freeze in gallon ziplock
    bags. I MW the bananas and raspberries prior to making bars.
    These snack bars are a bit chewy, moist, a
    little sweet without ANY added sugar, and the whole blueberries add to the

  • Kathy

    There seems to be no shortage of studies showing that a whole food, plant-based diet is healthier that the “standard American” one, and I’ve gotten the message. I don’t have trouble deciding between steak and lentils, or even brown rice and white rice, but rather ORGANIC vs. CONVENTIONAL produce. You have raised concerns about pesticides; it seems logical that organic is “better” for the environment and “better” for our bodies, but HOW MUCH BETTER? Are there studies that provide definitive answers? I would really like guidance in those almost-daily decisions whether to spend the extra money to buy organic. Is avoiding the “dirty dozen” enough? And if I do buy conventional produce, is it possible to wash it adequately, or are the toxins distributed throughout the food? Thank you for any insight you can give on this “pesky” problem!

    • Thea

      Kathy: I haven’t watched it yet, but Dr. Greger has a series of videos in the next volume that covers the organic question. Hopefully you will get some guidance then. I know I’m really looking forward to it.

  • beadedbubbles

    Hi, is it okay to eat uncooked porridge oats? Do they affect the absorption of nutrients or have any other detrimental effect when added to my morning intake? I would also appreciate some advice on whether my breakfast, below, has any problems.

    In my breakfast dish, I have 3 tablespoons of uncooked porridge oats, two tablespoons of ground flaxseed, blue/blackberries, a teaspoon of Ceylon cinnamon, 26g of walnuts and a brazil nut. I mix this with 1/2 almond milk and 1/2 tap water.

    Before I eat my breakfast dish, I have a small drink containing 2g of Amla powder, 1/2 juiced lemon with the mulch & grated rind, a splash of beet juice, 1/2 teaspoon of raw manuka honey (+5) and 1/2 teaspoon of blackseed oil. After eating, I have a cup of green tea.



  • Alex

    At the end of the video he says that refined or white rice and bread isn’t as protective…….that’s fine BUT what about the tens of millions of Asians that mostly eat white rice?. Actually I’ve never seen an Asian person or any of the ethnicities that consume a LOT of rice eat brown rice. I’ve read that brown rice contains a high percentage of Arsenic due to the contaminated water it’s grown in. Can anyone elaborate on this? Cheers

    • 2tsaybow

      Alex, this issue has been addressed in several videos on this website. I think there was one that addressed this subject just a few weeks ago. Look around – I have found that Dr. Greger has addressed many subjects that can effect your health.

  • Dommy

    My favorite two words, regardless of topic, in any NF video (dramatic pause): “…Until Now.”
    Really perks you up!

    Question about this one, did the oatmeal studies account for differences (if any) between eating rolled oats and steel cut oats?

  • Oat meal is awesome. I’ve been trying this new one in the market that is made with extra nutrients and vitamins. It even has Omega 3’s and 6’s fatty acids, not that I really know what they are but I know it is good stuff. I mean I did not even know that there was a vitamin K, not to mention that it also has vitamins A, C, D, E, B6 & B12. Unfortunately, these (regular or apple cinnamon) are not sold in the regular supermarkets.

  • sf_jeff

    Nutrition question – There is a video somewhere stating that Vegetables should be the bottom level of the food pyramid. My initial thoughts would be to put whole grains and legumes at the bottom and fruits and vegetables above that. Any thoughts, or does it even really matter, other than the potential for more variety in vegetables?

    • Thea

      sf_jeff: I imagine that that level of detail is more a matter of individual needs than question of optimum human diet. In other words, some people need more calories and may need the more higher-calorie dense foods like whole grains and legumes compared to someone else who could live just fine with a base of more fruits and veggies, less calorie-dense foods. Both diets of whole plant foods would be very healthy. But if I had to pick a model, the PCRM Power Plate model is the one that makes a lot of sense to me : ie, no base of a pyramid, but equal slices of a pie instead. Or taylor it slightly to meet your individual needs by making some slices bigger than others:

      I’m not an expert. So, this is just a lay person’s opinion/thoughts.

  • Soeleejmen

    Hi everbody, i have a question and i hope some1 can help. I’ve been searching 4 a long time 4 a organic b 12 suplement. Can any 1help?? Finding it is not the main problem. But finding a healthshop etc that also ships to the Netherlands where i live. Any 1 ???

    • Tom Goff stocks organic B12 supplements and seems to ship to most countries. I live in Australia and buy my B12 from iHerb. The price, shipping costs and service have always been very reasonable.

      • Soeleejmen

        Thanks so much, i noticed that they also ship to the Netherlands, i’ll order asap. Thanks again, and have

        a great day

  • Candace

    I have been eating Cascadian Farm Oat n Honey Granola for a few years since I am allergic to wheat. I switched to old fashioned oats a few months ago to reduce my sugar intake. I have lost about 5 pounds by doing this. Also it definitely keeps you full longer than the granola. I cook mine in soymilk then add cinnamon and chia seeds. I am allergic to flax too but the chia is a good source of omega 3’s and I don’t have any problems with it. This ll. Tastes so much better than the cereal I look forward to this treat every morning.

    I have been following nutrition facts for over a year and am transitioning over to vegan/whole food plant based. I so appreciate this resource. I am a Certified Massage Therapist and an Ace Certified Health Coach. I often share the information I learn here with my clients. Thanks so much for what you do.

  • Russell Eaton

    Oatmeal is good for you because of the soluble fiber rather than because of any ‘whole grain’ content. In fact, whole grain foods are worse for health than their refined grain equivalents. Whole grain bread is worse for health than non-whole-grain bread. For the proof see “The Lipo Diet”.

  • Guest

    Refined grains is unfortunately where the profit is. Natural none Genetically modified raw foods are great for our health BUT do not make as much profit as refined, processed, burnt-cooked, genetically modified foods.

  • Ray Tajoma

    Refined grains is unfortunately where the profit is. Natural none genetically modified raw foods are great for our health BUT do not make as much profit as refined, processed, burnt-cooked, genetically modified foods. Also manufactured (packaged, burnt, canned) foods are “SAFER” (but lack any nutrients) which means less lawsuits for the corporations.

  • To Dr. Joseph Gonzales, after watching your video on oat meal, I decide that I should share with you some information about this company which has formulated an Oat Meal with 43 essential nutrients and provide 50% of the required daily nutrition.

    From vitamins A, B6, B12, C, D, E & K. It also contain Omega 3’s & 6’s fatty acids. Iodine, Zinc, Cooper, Iron, Thiamin, Biotin, Magnesium, etc, ect. Oatmeal Begin your day the right way with our delicious and nutrient-dense Oatmeal!

    Features & Benefits
    • Satisfying, filling and delicious
    • Easy to prepare
    • Provides 50% of 43 daily essential nutrients
    • 26g Protein
    • 8g Fiber
    • 1g Omega 3s
    • 15 Macronutrients
    • 14 Vitamins
    • 11 Minerals
    • No Bad Stuff!

    And I wanted to ask you if you would like to check this company’s products including its oatmeal?

    They just introduced this to the market, I saw it, purchased, tasted it and I am loving it!

    Thank you.

    Check it out, connect for all info or purchase at

    • mike

      15 macronutrients, huh? :-)

  • Mr. Bean

    Hey people,
    just thankful for the vast amount of really interesting information here; I wanted to post a question, maybe someone can help, but not sure if it would be answearble (juck, coming from Germany, so please excuse my sometimes freaky english):
    Oatmeal was my favourite breakfast staple, but: with milk. I really was addicted to this combination, and in my time in jail (1700 days) I ingested a lot of it. Thus I suspect or even more: today I know, it was the milk destroying over the time my gut lineage. Then, after coming free, I had further nutritional errors (lots of meat, eggs, but no sugar, no gluten, because I wanted to heal my gut problems with diet, then, after getting some dreadful eczema from this diet, I skipped to poultry only, and eating this flesh every day, just after 3 weeks it simply felt wrong and not beneficial to me) – now vegan for months (have had a vegan try already in summer 2014, but with the here so called “Rohkost”, which doesnt help me) , high starch, 70 g fat from cocos, and a lot of germed beans, but still avoiding gluten/whole grains, and supplementing with Fe and casually Zn, and what shall I say: Never felt better. Finally I’m everyday gladful that I’ve found this form of nutrition. Why I post, is to ask -and because it was already mentioned above: Is there maybe any study which investigate the effects of long term milk ingestion in the early youth – and then what happens, if it gets just off. I mean: Can I have the hope, now, staying vegan for the rest of my life, that prostata problems will – probably – get round me? Or is the risk still left high because the effects accumulate in a form which is not to turn off through diet alone? Hope, you people won’t worry far too much about my english ;D

  • Blonde MiSS


  • Blonde MiSS


  • Blonde MiSS


  • Martin351

    Fatty Liver Disease manifests itself in 2 ways, either by alcohol or sugar.

    If your fatty liver disease is invoked by too much sugar aka too many unnecessary carbs, remove them. Sorry folks, this includes oatmeal. If you have fatty liver disease and your doctor tells you oatmeal is ok, you need to find a new doctor. Stick primarily to vegetables, low fat meats, and healthy fats…..

    AND eggs. Egg yolks have choline in them and choline is vital to help remove fat from the liver. Naturopaths even use choline as a treatment for fatty liver disease, this is a gigantic red flag that eggs should be part of everyone’s diet. There is no point in turning a blind eye to it, it’s been factually proven.

    The funny thing to is, there have been countless studies over the past 40 years attempting to prove eggs are harmful in one way or the other. Most studies went against what the researchers were trying to prove, while the rest showed no effect. Consequently none of the studies got published but when asked why their exact words were “it wasn’t what they hoped for”

    So here is my story, I had fatty liver disease induced by too much oatmeal, fruit, starchy vegetables and pasta. I eliminated all that and ate 6 eggs a day, lots of veggies, chicken and turkey breast with the occasional steak. 10 weeks after i started the eating plan, the fat in my liver reduced 85%. Imagine that… choline..

  • maria c mattioli

    Hi there, I eat one cup of organic rolled oats with one cup of apples, strawberries or blueberries every day and a teaspoon of chia seeds. I have been doing this for about two years now. When I first started eating this I was super full for hours. Now I am often still hungry afterwards like a half hour later my stomach will growl. Any ideas?

  • Mark


    I am in the process of making a pastry for my vegan pasties and
    i can make it with wholemeal flour or 80% oats and 20% wholemeal flour.

    Where i need help is i keep hearing the wholemeal is not good for you and oats
    aren’t good for you because they block the absorption of other minerals

    Can you help?

    • Thea

      Mark: I do not agree that whole grains block absorption of other minerals in any fashion that is bad for our overall health. This site/NutritionFacts includes several videos which show that there is plenty of evidence that eating whole grains is extremely healthy.

      Having said that, eating foods made of flour, even ground up whole grain flour, is generally not the healthiest food, since the more processed a grain is, the more of the good nutrients that get lost. And flour is awfully processed… Plus, when you make foods from flour, it tends to be more calorie-dense foods. So, ideally you don’t want such things to be part of every day foods.

      But that doesn’t make such foods are unhealthy persay, not in the way you seem to be concerned about in your post. In my book, foods from flour (which may have fewer nutrients and be more calorie-dense than ideal) are simply special treat foods to have on special occasions. They are not unhealthy in the same sense that say sugar and oil are unhealthy. They are just not healthy enough… If you are making a special pastry for some vegan friends and that pastry is made up of wholewheat flour and oats (and not too much fat and sugar?), it sounds like you have a relatively healthy treat. My opinion is to make it and enjoy.

      • Mark

        Ok so whole grain are good. What about the oats do they block the absorption of minerals etc?

    • Joseph Gonzales R.D.

      Hey Mark thanks for reposting. Thea has some info below. You may be referring to phytates? They have been shown to bind minerals but this really is not a concern. Dr. Greger address phytates and their role in many videos. I just gave one example. Hope this helps a bit.

      • Mark

        Organic vegan pasty recipe,

        Can anyone suggest any fruits, herbs, spices and vegetables that are a MUST HAVE or do you have a better recipe?

        My aim is to pack everything in to a pasty that has some real health benefits ie turmeric.

        I want to do this to facilitate the vegan life style and my thinking is if it looks, tastes as good as or better than an ordinary pasty then it should be easy.

        450g of whole grain flour
        450g of flour made from oats
        150g of nut butter.
        2 cups of clean water

        Add as many different herbs and spices as you can. (English herbs, Chinese spices, turmeric, Himalayan sea salt, pepper)
        Throw all of the above in to your food processes using the s-blade and then add water until it becomes together.

        The filling
        As wide and varied colourful selection of vegetables including greens, fruits, herbs, Chinese spices, turmeric, Himalayan sea salt, pepper.
        To keep with tradition we start with some potato, turnip, fruits and onion. (Rough chop)
        Also rough chop greens.
        Using your grating blade in your food processor and grate most of the other things you wish to add.(Squeeze about 50% of the juice out.)

        Take 300g of your pastry mix
        Place on greaseproof paper and roll out to about the size of a dinner plate.
        Place a large handful of you mix on to one have of the pastry.
        Pull the other have over the filling and crimp the edge closed.
        Puncher 3 holes in to the top of the pasty and place on backing tray.
        Cook for 50min at 200C

        Can anyone suggest any fruits, herbs, spices and vegetables that are a MUST HAVE or do you have a better recipe?

  • Jason William

    I’ve heard that soaking oatmeal overnight and mixing it with anything containing phytases (buckwheat, rye) breaks down the phytic acids in oatmealmaking it easier for your body to digest. I heard this via several people on Facebook so cannot confirm if this is true.

    Is this true?

    • Joseph Gonzales R.D.

      Yes, soaking can help reduce phytates, but to my knowledge it is not necessary. If concerned about phytates then perfectly fine to soak!

  • it’s really sad that Americans are bound by their taste buds. Almost 12 weeks ago, I went back to my Vegan lifestyle. I have lost 25 pounds and feel great. My husband who was a carnivore, joined me 2 weeks later. He lost 25 pounds and is off the blood pressure medication and his blood sugar is finally stabilizing. We are not as radical. Once a week for ONE meal we have a small amount of meat. :) I do eat oatmeal 6 days a week with a banana. The seventh day I have whole wheat pancakes and eggs. :)

  • AlanF

    I make my oatmeal using only oat bran – no whole oats. The rationale is to reduce caloric intake while preserving the health benefits of oats. Is there any health information on the use of oat bran in this way? Thank you.

  • Kathryn Grasmick

    Does oatmeal have to be cooked to benefit from its benefits, or can it just be added to a smoothie raw!??

    • RalphRhineau

      It’s actually difficult to find truly raw oats. The first step in processing oats for sale is to separate the chaff from the grain followed by heating/ steaming the grains to stabilize the considerable oil content of the groat (2d only corn) by deäctivating the lipase enzyme. All those steel cut/ old fashioned/ quick oats have already been par cooked even before they get to your kitchen to keep them from going rancid on the shelf.

      I often eat a mix of “raw” oat flakes, walnuts, flax meal & cranberries with oat milk as a dry cereal (think muesli.) Before I started avoiding milled flours, I used to add Grapenuts/wheat flake cereal for texture (a tip I learned from Rip Esselstyn.) Top that with fresh blueberries, strawberries, blackberries and it can be downright addictive!

  • Nicole Lascurain

    Hi Michael,

    First off, I came across your site and wanted to say thanks for providing a great resource on disease for the community.

    I thought you might find this interactive infographic interesting, detailing the effects of Hepatitis C on the body. I know our readers have given us great feedback, and thought yours might get a kick out of it too!

    Naturally, I’d be delighted if you share this embeddable graphic on , and/or with your followerson social. Either way, keep up the great work Michael!

    All the best,


    Nicole Lascurain • Assistant Marketing Manager

    p: 415-281-3130 | e:

    Healthline • The Power of Intelligent Health

    660 Third Street, San Francisco, CA 94107 | @Healthline | @HealthlineCorp is a trusted health information resource for over 30 million people. All content undergoes a rigorous editorial process. Learn more about Healthline at:

  • Nicole Lascurain

    Hi Michael,

    First off, I came across your site and wanted to say thanks for providing a great resource on disease for the community.

    I thought you might find this interactive infographic interesting, detailing the effects of Hepatitis C on the body. I know our readers have given us great feedback, and thought yours might get a kick out of it too!

    Naturally, I’d be delighted if you share this embeddable graphic on , and/or with your followerson social. Either way, keep up the great work Michael!

    All the best,


    Nicole Lascurain • Assistant Marketing Manager

    p: 415-281-3130 | e:

    Healthline • The Power of Intelligent Health

    660 Third Street, San Francisco, CA 94107 | @Healthline | @HealthlineCorp is a trusted health information resource for over 30 million people. All content undergoes a rigorous editorial process. Learn more about Healthline at:

  • Simone Collins

    Random question… I eat oat bran rather than oats. Does this have the same benefit, or would I be better off switching?
    Thanks for all your amazing videos :D

    • Joseph Gonzales R.D.

      Both are great choices. The oat groats themselves (like whole oats not processed) are perhaps best. Bottom line: Fill-up on whole grains!

  • My only issue with oatmeal is it’s very little protein so tends to make me hungry for lunch earlier and a feeling a bit weaker in the morning than I would like.

    • Joseph Gonzales R.D.

      How about adding a protein sources? I like to really make a hearty oatmeal with nuts and seeds, which really boost the protein! Good luck!

  • Rambo89

    I’m late again in commenting on a video but I’m hoping its possible to get a response. I recently came across an article in a local health food store’s news letter that mentions a study showing that Nonalcoholic fatty liver disease can be treated with probiotic supplements. I am curious if this study is the only of its kind or if there is more out there to support this finding. Thanks for any and all help! For reference here is the article in question:

  • elyselauthier

    hi there. I’m joining this discussion as i have a question id love answered. I’ve been struggling with these issues for almost a year now and need some answers! quick run down: i eat 90% whole foods (and ofcourse vegan), am fairly active, fit, 21yrs, female. my issues: acne around my jawline and temples, missed several periods, IBS (more often than not constipated, and by this i mean, i still go once every 2 days or so, but when i first became vegan i was going well after every meal until about 2-3 months in, when this all started) constantly bloated/gassy, and more often than not, very low on energy. i recently went to get an abdominal ultrasound, and my results showed mild fatty liver. so I’m wondering a few things, 1) how does someone like me, get fatty liver? 2) could my fatty liver be causing all of these other problems, due to (say) malabsorption of fats, excess toxins, etc? 3) how do i fix myself? … I’ve done a bit of research and i think I may have found an answer (i could be very wrong, but, id like to share it anyway) heres my brief flow chart type of explanation: went from a high fat (“anti-candida” diet) diet to a low fat diet (HCLF “raw till 4” but not strict) > restricted fats (under 5% a day) > gallbladder isn’t used enough > sluggish thick bile > then when i would eat fat it would explain why i felt like crap and would get skin breakouts, constipation or candida would come back > cut out even more fat (“banana island” diets for a few days, fat free etc) > over time my body stopped producing enough bile/stomach acid etc > due to sluggish bile therefore malabsorption of fats > fatty liver starts…. ? could this be what has happened? after researching i came across beetroot. I’ve been having a beet salad every day and eating more beetroots. beet salad: 1 whole grated beet, 1 tbsp ground flax seeds, and either lemon juice or apple cider vinegar. its meant to thin the bile and keep it flowing. any help would be muchly appreciated! thank you

  • dpollard

    Concerning whole grains and their benefit: the doc who wrote the Wheat Belly Dr Davis I believe, gave a lecture in which he suggests we eat no grains because of their caloric effect which causes inflammation even whole grains. He claims we are not built to handle grains.
    So now a seeming paradox; whole grains obviously have benefits when looking at one area of health but according to Dr Davis, a cardiologist, when considering inflammation not so much. Thoughts?

    • RalphRhineau

      You got me interested in the Wheat Belly phenomenon… I don’t doubt that his patients who dropped wheat/grain from their diets improved. I have to wonder though, is it grain per se that’s problematic or is it grain flours? Other than an occasional treat or resorting to a roll when I’m at a function that’s serving food replete with oil and cheese on every entree or side dish, I avoid flour and it’s made a significant difference for me. At home, I eat significant amounts of brown and red rice, barley, bulgur and wheat berries to good effect.

      I, however, one person’s anecdote is no more valid than Dr Davis’ save that he’s amassed a group of anecdotes. I went looking for anything that had been published which tried to assess the validity of his claims and found this link…

      It does a good job of revealing some fast and loose deductive reasoning… (I.e., using correlation to support conclusions of causation.) Dr Davis (mis)uses a lot of Glycemic Index (GI) comparisons… he uses the true fact that whole grain flour bread has a higher GI than white bread to damn whole-grain breads… however, the average reader doesn’t understand how the GI is determined.

      GI calculations are based on the body’s response of 50 g of *available* carbohydrate. Because of the fiber in whole wheat bread, there’s not as much carbohydrate available from a single piece of bread. In order to get that 50 g of carbohydrate, one has to eat four slices of bread as opposed to one slice of white bread. As a result, even though the whole wheat bread may have a higher GI, the fact that people eat bread by the slice means that they end up eating less available carbohydrate by switching over to whole wheat bread. And if one eats intact wheat berries and thus avoids eating ground whole wheat flour, then the availability is reduced further still. Davis pulled the same maneouver to make a candy bar look better than a slice of whole-wheat bread. Really?! Brings to mind Dr McDougall’s observation that people love finding “studies” that help them to continue eating foods they deep down know aren’t good for them (e.g., Time magazine’s “Butter’s Back!”.)

      So, to conclude, I think there is a grain of truth (no pun intended… okay, I did intend the pun, so shoot me) in what Dr Davis says about carbohydrates… *ground* grains are problematic and cutting them out as part of a blanket prohibition on carbohydrates will lead to improved health. But my experience has lead me to conclude that whole grains are healthful to the average person (not withstanding someone truly having a disease like celeriac, etc.) Coumpounding the ease with which our bodies digest grain *flours* is that we as a society eat so much of it in breads, breadings, cakes, cupcakes, etc, leading to worsening health outcomes overall. My 2-cents… YMMV.

  • Barry Standley

    Hi, I don’t know if anyone on the NutritionFacts team will see this, given how the last post was about a year ago, but are you guys aware of the website/organization called Recently they posted information about a potential carcinogen and allegedly definite kidney toxin called ochratoxin A, which apparently is quite prevalent in oat products as Cheerios, oatmeal, oat bran, etc. This would be a great topic, IMHO, for a future video. Thanks!

    • Cathleen

      Thanks for the suggestion, Barry. I had never heard of ochratoxin A before, so have learned something new tonight. Dr. G and his team are always on the lookout for new research to discuss. Hope you’ll continue to visit this site.

  • Hanne

    I prepare my oatmeal in the microwave, does that have any effect on the healthy properties of the oats?

    • Thea

      Hanne: I also prepare my oatmeal (steal cut version) in the microwave. As near as I can tell, microwaving has no more negative effect on food in general than any other forms of cooking. If you want to learn more about microwave cooking and see some myth busting, the following article is helpful: