Q&A with Dr. Greger 17
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Michael Greger recommended
In transcript order-
Greger recommends the Plant Based on a Budget resource, which offers ~$4/day plant-based eating plans, for those on tight grocery budgets.
“One of my favorites is called Plant Based on a Budget
Certaintyexplicitrecommendation -
Sweet potatoes are among the healthiest and cheapest foods available.
“one of the healthiest foods on the planet, one of the cheapest foods
Certaintyexplicitstrong endorsement -
Red cabbage is highlighted as a cheap, healthy staple.
Certaintyexplicitrecommendation -
Dried beans and peas are extremely cheap and healthy budget staples.
“dried beans and peas, lentils... literally dirt cheap
Certaintyexplicitrecommendation -
One tablespoon of black soybeans daily significantly lowers LDL cholesterol; Greger batch-cooks and freezes them to add to meals.
“a tablespoon of black soybeans a day significantly decreases LDL cholesterol
Dosage1 tablespoon per dayCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Greger endorses avoiding added salt, oil, sugar, and refined flour, getting fats from whole foods like nuts/seeds/avocados and sugars from whole fruit.
“Wonderful. Yeah, we shouldn't be adding added salt.
DosageGet fats from nuts/seeds/avocados; sugars from fruit/sweet potatoes; eat groats or whole grains instead of flourCertaintyexplicitstrong endorsement -
Do not massage infants with coconut oil because saturated fats actually pass through infant skin into the bloodstream.
“you don't want to massage infants with coconut oil
CaveatsAdults can safely use coconut oil on skinCertaintyexplicitmild caution -
Organic (prompted)
Dulse, a purple seaweed powder, is recommended as a healthy iodine source to sprinkle on foods.
“Dulse is this purple powder that you can sprinkle on stuff
DosageEnough to reach ~150 mcg iodine/day; doesn't need to be daily as body stores iodineCertaintyexplicitrecommendation -
In a protocol Alternative
A tiny amount of kelp mixed into a monthly batch of his portfolio-plus powder provides daily iodine needs.
“a tiny amount of kelp in a month's batch, get all the iodine you need
DosageTiny amount mixed into a month's batch of powderCaveatsDon't take normally as it's too much iodine; only tiny amounts spread outCertaintypersonal onlypersonal use -
Organic (prompted)
Non-fermented milk consumption is associated with increased mortality and hip fracture, attributed to galactose content.
“milk consumption is associated with increased risk of premature death, hip fracture
Certaintyexplicitmild caution -
Organic (prompted) Alternative
If consuming dairy, fermented dairy is preferable because fermentation eats up galactose, the sugar linked to higher mortality and hip fracture in milk drinkers.
“if you're going to do dairy, presumably fermented would be better
Certaintyhedgedrecommendation -
Organic (prompted)
Use hemoglobin A1c as the meaningful measure of long-term blood sugar control rather than worrying about individual meal spikes.
“You can do that with a hemoglobin A1c
Certaintyexplicitrecommendation -
Organic (prompted)
Reduce saturated fat (long-chain like palmitic acid found in meat, dairy, junk food) to improve insulin sensitivity and lower blood sugar.
“most critical thing is decreasing saturated fat intake
CaveatsShort-chain saturated fats like butyrate are beneficial; breast milk saturated fat is not harmfulCertaintyexplicitstrong warning -
In a protocol
Avoid floured grains (even whole grain flours) because small particle size causes rapid digestion and blood sugar spikes; eat groats or whole grains instead.
“refined carbs. The floured grains, even if they're whole grains
Certaintyexplicitmild caution -
Endorsement
Greger's book How Not to Die available at NutritionFacts.org/books; all proceeds go to charity.
Certaintyexplicitrecommendation -
Endorsement
Greger's book How Not to Diet, available at NutritionFacts.org/books.
Certaintyexplicitrecommendation -
Endorsement
Greger's book How Not to Age, available at NutritionFacts.org/books.
Certaintyexplicitrecommendation -
Endorsement
Greger's upcoming book How Not to Hurt.
Certaintyexplicitoffhand mention -
Endorsement
Greger's primer on natural approaches to cholesterol lowering covers diet-based LDL reduction.
Certaintyexplicitrecommendation -
Endorsement
Greger directs listeners to NutritionFacts.org for free science-based nutrition videos and articles.
“NutritionFacts.org is a science-based nonprofit
Certaintyexplicitstrong endorsement