Summary

The book consists of 3 parts:

  1. First part is about major diseases people in the USA die from. Each chapter describes root causes and foods that have (scientifically proven!) been found to reduce the risk or even cure the disease

  2. In the 2nd part of the book the author devotes his attention to healthy food groups. He specifically writes about which elements inside ingredients/foods are responsible for preventing/curing a disease

The first 2 parts are full of references to scientific papers and provide evidence for the authors statements.

  1. The 3rd part of the book contains the full list of references which IMHO is a tremendous amount of research effort.

In general the author keeps emphasizing that a plant-based nutrition could prevent most of the diseases our society suffers from. But for the industry plants don’t really pay the bills. For this reason the pharma industry has a huge interest in promoting their pills over a healthy nutrition. We’re constantly eating ourselves to an early unnecessary death while giving lots of money to the industry.

Dr. Greger also has a donation based, non-profit website where all the books contents have gone to. He doesn’t offer any products and also avoids any (branded) food recommendations. For me it seems he doesn’t have any motivation to sell something there.

Everything on []][[#NutritionFacts]NutritionFacts.org is provided absolutely free of charge. There’s no special member area where you pay a fee to get extra lifesaving information. What membership websites seem to be saying, in essence, is that if you don’t give them money, they’ll withhold information that could make your family healthier. That’s unacceptable to me. Advances in health sciences should be freely available and accessible to all

Now about the bad stuff:

Here are my notes.

From heart disease

From lung diseases

From digestive cancers

From liver diseases

Types

Non-alcoholic

How to protect the liver

From kidney disease

From prostata cancer

Part 2

The second part is of the book is more about what you can do/eat in order to be healthy.

Dr. Gregers Daily Dozen

Following table contains Dr. Gregers indications about what you should eat on daily basis and how much. The list of ingredients/foods was copied from directly from the corresponding chapters.

Food Servings per day List Comments
Bean 3 Black beans, black-eyed peas, butter beans, cannellini beans, chickpeas (also known as garbanzo beans), edamame, english peas, great northern beans, kidney beans, lentils (beluga, french, and red varieties), miso, navy beans, pinto beans, small red beans, split peas (yellow or green), and tempeh Also bean dips; also use sprouts since antioxidant power doubles when sprouted
Berries 1 Açai berries, barberries, blackberries, blueberries, cherries (sweet or tart), concord grapes, cranberries, goji berries, kumquats, mulberries, raspberries (black or red), and strawberries
Other Fruits 3 Apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwifruit, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums (especially black plums), pluots, pomegranates, prunes, tangerines, and watermelon
Cruciferous vegetables 1 Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale (black, green, and red), mustard greens, radishes, turnip greens, and watercress
Greens 2 Arugula, beet greens, collard greens, kale (black, green, and red), mesclun mix (assorted young salad greens), mustard greens, sorrel, spinach, swiss chard, and turnip greens
Other vegetables 2 Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms (button, oyster, portobello, and shiitake), okra, onions, purple potatoes, pumpkin, sea vegetables (arame, dulse, and nori), snap peas, squash (delicata, summer, and spaghetti squash varieties), sweet potatoes/yams, tomatoes, and zucchini
Flaxseeds 1 teaspoon Golden or brown
Nuts & Seeds 1 Almonds, Brazil nuts, cashews, chia seeds, hazelnuts/filberts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts
Spices & Spices ¼ teaspoon of turmeric + others Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla
Whole grains 3 Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, and wild rice
Drinks 5 Black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea
Exercise 1 Bicycling, canoeing, dancing, dodgeball, downhill skiing, fencing, hiking, housework, ice-skating, in-line skating, juggling, jumping on a trampoline, paddle boating, playing Frisbee, roller-skating, shooting baskets, shoveling light snow, skateboarding, snorkeling, surfing, swimming recreationally, tennis (doubles), treading water, walking briskly (4 mph), water aerobics, waterskiing, yard work, and yoga

Beans

Berries

Cruciferous vegetables

Greens

Quotes

About sprouting

Sprouting to me is like gardening with steroids

Change food mindset

Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in. Instead of a big plate of brown rice with some stir-fried vegetables on top, I picture a meal that’’s some rice and beans in there too.

Is healthy food more expensive?

Nowadays, we know better and can compare the cost of foods based on their nutritional content. An average serving of vegetables may cost roughly four times more than the average serving of junk food, but those veggies have been calculated to average twenty-four times more nutrition. So on a cost-per-nutrition basis, vegetables offer six times more nutrition per dollar compared to highly processed foods. Meat costs about three times more than vegetables yet yields sixteen times less nutrition based on an aggregate of nutrients.4 Because meat is less nutritious and costs more, vegetables net you forty-eight times more nutrition per dollar than meat.

On food education

Most deaths in the united states are preventable, and they are related to what we eat. Our diet is the number-one cause of premature death and the number-one cause of disability. Surely, diet must also be the number-one thing taught in medical schools, right?