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The mammoth Global Burden of Disease Study identified the typical American diet as the primary cause of Americans’ death and disability, and inadequate intake of vegetables as our fifth-leading dietary risk factor, nearly as bad as our consumption of processed meat.
Indeed, a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure, and may improve not only body weight, blood sugar levels, and ability to control cholesterol, but also our emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.
Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.
In my Daily Dozen, I also recommend two servings a day of other vegetables, as well as one daily serving of cruciferous vegetables like broccoli. Crucifers may potentially prevent DNA damage and metastatic cancer spread, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes and target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. Beyond being a promising anticancer agent, sulforaphane may also help protect our brain and our eyesight, reduce nasal allergy inflammation, manage type 2 diabetes, and was recently found to help treat autism.
Image Credit: Hans Splinter / Flickr. This image has been modified.
Given the power of chronotherapy—how the same dose of the same drugs taken at a different time of day can have such different effects—it’s no surprise that chronoprevention approaches, like meal timing, can also make a difference.
Endotoxins can build up on pre-chopped vegetables and undermine some of their benefits.
17 ingredients to an ideal weight-loss diet and the 21 tweaks to accelerate the further loss of excess body fat.
The effects of eating only 5 days a week or a fasting-mimicking diet 5 days a month.
In his newest live presentation, Dr. Greger offers a sneak peek into his new book How Not to Diet.
Does every-other-day-eating prevent the metabolic slowing that accompanies weight loss or improve compliance over constant day-to-day calorie restriction?
Peeled apples are pitted head-to-head against unpeeled apples and spinach in a test of artery function.
I was honored to testify before the US government’s Dietary Guidelines Advisory Committee. Check out the video to see my speech and a few of my favorite excerpts.
A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. Toss in edamame or your favorite vegetables and spices to make this recipe your own. This recipe comes from Hailey, our Chinese Social Media Manager.
The effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk.
The clinical use of ketogenic diets for epilepsy and cancer: what does the science say?
How Dr. Greger pressure steams his greens.
