Wednesday, 27 August 2014

The Minimally-Processed Whole-Food Plant-Based Diet.

It looks something like this:-

The commenter Melanie McSmiley reduced her weight by 45% using something very much like the above diet, and didn't suffer from any horrible side-effects such as Metabolic Shut-down. Well done, Melanie!

Here's an interesting talk by Denise Minger, which contains some big surprises:-


Honey said...

Hi Nigel,

I recommend your blog as it is interesting. I really respect *some* people in that movement such as Esselstyn- as a person that is. he is sincere, even if he may be wrong.

He said he would call me personally. This guy calls the average man type of patients- the commoner- and Esselstyn worked with guys such as U.S president Bill Clinton. That really made an impression with me. He is dedicated guy and a good hearted person. I can say that much.

( I am not the biggest Minger fan though. She censors people. I think her knowledge of science is vastly overrated. From what I have seen on the Internet most medical doctors do not understand science well. Steve Novella and Harriet Hall are blowhards with poor understanding compared to Filippenko's and Gross' understanding of science ) Einstein had DEEP sophisticated understanding. Look into Duhem "The Underdetermination of Physical Theory" - one of Einstein's favorite books!

Time will tell if Esselstyn is on to something.I do hope he gets results. it would be nice. But IVUS MUST be used to measure arterial health. It is the most accurate way.

I have no specific dietary philosophy- just cover all your bases until we understand cells better. I keep carbs slightly on the lower side though.

I am only interested if somebody's idea agrees with Nature and experiment , has been replicated by many others and has a deep explanation behind it. :))

Feynman, Krauss, Filippenko all would support this basic stance about science.

Just wanted to stop by real fast.

Wishing you the best, Nige.


MacSmiley said...

Thanks for the complement, Nige. What's Metabolic Shutdown?

Galina L. said...

Among several diets I tried, the one featured on the blog post didn't work for me at all. It improved my appetite way too much.

Nigel Kinbrum said...

What were you eating on your Whole-Food Plant-Based Diet?

MacSmiley said...

How would I know if it did? I didn't count caloric intake along the way.

Nigel Kinbrum said...

True, but I take it you didn't suffer from excessive hunger, causing you to regain a load of weight?

Did you feel cold all of the time? That's another sign of excessive Eout reduction.

MacSmiley said...

Nope. Eat 3 meals/day. Not hungry between meals.

Cold? This is SOUTH DAKOTA, man!!!

Seriously. No body temp issues.

Anything else?

Nigel Kinbrum said...

I had to Google Maps "SOUTH DAKOTA". It still didn't help. I'm English! If your FT3 ends up "in the toilet", you feel cold wherever you are (Florida?).

Sounds like no significant excessive Eout reduction, to me. WFPB diet FTW. For you, anyway! :-D

Galina L. said...

Many salads and soups, whole grain sprouted bread (may be the main mistake, but if somebody is fine eating wheat, I can attest that one was absolutely delicious and in line with official healthy standard), buckwheat, tofu, fruits, all sorts of vegetables including root vegetables, especially beets, fermented cabbage and pickles, freshly ground peanut butter on a whole grain toast with banana was my preferred breakfast. At least I realized that bulky food was not necessary satisfying. Whatever people claim, own experience is hard to beat when it comes to the solution of personal problems. Later I added to the diet chicken breasts, then eggs, but only addressing carbs and adding more fat and red meat solved the hunger issue. I also cut on bulk. You know, I never ate junk foods, so the mantra "just eat real foods, guys" makes me to roll my eyes. I realize it may be helpful for the industrial food eaters and sweet tooth people who are in a majority.

Nigel Kinbrum said...

"whole grain sprouted bread"
Dry carbs made from grain dust.

"may be the main mistake"
Was the main mistake.

"that one was absolutely delicious"

"in line with official healthy standard"
You know what I think about official healthy standards!

"freshly ground peanut butter on a whole grain toast"
Dry carbs get covered in tasty high kcal stuff.

If you ever feel like trying a WFPB diet again, stick to wet carbs. You'll get a different and better result.

To me, dry carbs made from grain dust ≡ junk.

Galina L. said...

That particular bread was not made with a grain dust, the first ingredient was
"Sprouted Organic Whole Wheat Berries" and chosen for that reason.

MacSmiley said...

SD is known for extremely cold winters. I've seen -60°F/-51°C with the wind chill. Since weight loss I've had to nudge thermostat up 2 degrees F from 70° to 72°, to be comfortable (my apt can be drafty), but I can tolerate a little more heat now (less A/C) in the summer. Chalked that up to less bodily insulation.

I never feel cold in hot weather. Feet are usually warm and toasty, though I do enjoy going barefoot, even in during the winter (indoors, of course). 👍

AFAIK eating CARBS is good for basal metabolism.

Nigel Kinbrum said...

How do they get the thing to stick together, without using grain dust? Were any of the ingredients grain dust?

MacSmiley said...

Ezekiel Bread?

Nigel Kinbrum said...

It's getting late and I'm tired, so I'll say cheerio for the night.

Nigel Kinbrum said...

"but I can tolerate a little more heat now (less A/C) in the summer. Chalked that up to less bodily insulation."
Sounds legit.

"AFAIK eating CARBS is good for basal metabolism"
Sounds legit.


MacSmiley said...

Any legumes?

Galina L. said...

Sorry, Nige, for dropping off the conversation, it was the time for me to walk to the ocean shore with a lady-friend as was arranged in advance. It is still too hot in Florida to walk anywhere else.

Galina L. said...

Not much, it contains a wheat gluten, some soy based lecithin and a cultured wheat (for me it suggests a bread starter) near the end of the ingredient list as it said in the link I provided.

Galina L. said...

Nut much, if you don't count a peanut butter and occasional green piece or hummus.

Galina L. said...

No , Alvarado sprouted wheat, it is really very tasty.

MacSmiley said...

Right, nor the tofu. I was meaning legumes cooked (and expanded) with liquid, i.e., beans, peas, and lentils. Even if you keep animal foods in your diet (listen to your body), a predominantly plant-based diet is still a good option, and legumes are awesome foods for satiety and blood sugar control.

Nigel Kinbrum said...

No need to apologise. I hope you had an enjoyable walk. It's difficult to communicate when you're in a completely different time-zone. How many hours difference is there between where you are and London time?

Nigel Kinbrum said...

I still don't like the sound of it. If it doesn't look like a plant, it ain't a plant!

Galina L. said...

Subtruct 5 hours from our time and it will be mine

Galina L. said...

I always found beans heavy on stomach, in my opinion buckwheat is a better option. The only problem with it in US - it should be roasted properly, and the right type is sold only in ethnic Eastern European stores which I visit anyway, being a native Russian.

billy the k said...

Hmm...just had this further thought (Nige should be able to help me out here): Is it possible that the aforementioned Bavarian rye bread is composed of 100% whole rye after all and that the final baked bread contains 47% by weight ofwater?
And if so, would the bread then be able to pass nigel the k's no-grain-dust requirement???

Nigel Kinbrum said...

It's 47% NOT whole rye - MEH! :-D

I used to eat pumpernickel type breads - they're really tasty - excessive food reward warning! ;-)

Nigel Kinbrum said...

NO! :-D

If it looks like a duck and quacks like a duck, it's probably a duck. Does bread look like a whole food or a plant?

I knew I should have included the words "Minimally-Processed" in the title. DOH!

I wonder if anyone will notice...

Galina L. said...

Thank you, Billy, but it looks like I am done eating bread because LCarbing proved to be the best option for me. However ,I bake for my husband a sourdough 100% rye bread because I believe I provide him with much healthier alternative which is also in the line with our Russian heritage. The bread I make also contains only spring water , whole grain rye flour and salt. I am lucky not to be troubled to cook anything I want to make . In our family I am the only LCarber, and I respect diet preferences of others. For my son who is avoiding gluten I make lacto-fermented buckwheat crepes.

billy the k said...

"A simple, all-rye bread can be made using a sourdough
starter and rye meal: it will not rise as high as a wheat 
bread, but will be more moist with a substantially longer 
keeping time.  Such bread is often known as "black bread"
(Schwarzbrot in German, chorniy khleb in 
Russian) from their darker color than wheat breads (enhanced
by long baking times, creating Maillard reactions in the 
crumb.  The German Vollkenbrot is something of an
archetypical example, containing both rye meal and cracked
whole rye grains (which are generally soaked overnight before
incorporating into the dough.)  [from Wikipedia}

Rye meal
is coarsely ground whole rye; in the German 
breads the  rye  is  so  coarse  it's  often  called
"chopped rye."
 These coarsely chopped rye kernels 
are obvious in each slice.

Each slice = 3⅞" X 4¼" X ¼" and weighs in at a full 50g,
and is pretty moist until toasted.  I think it could be 47%
water [by weight].  I believe USA labelling requires the 
listing of flour if in fact flour is used in the making.

I don't know whether or not you'd want to call it "minimally processed",  but these slices do not look to me 
like grain-dust any more than my container of McCann's 
Irish steel-cut oats looks like it's full of oat-dust.

Are not steel-cut oats an example of a minimally processed
whole plant food?

billy the k said...

ps: I have no idea why my comments keep printing out here as if I was trying to send you a poem for

Nigel Kinbrum said...

"but these slices do not look to me like grain-dust any more than my container of McCann's Irish steel-cut oats looks like it's full of oat-dust."
O.K. I'll go with that.

"Are not steel-cut oats an example of a minimally processed whole plant food?"
Sort-of. Being cut, the grains aren't technically "whole". Rolled & puffed grains are whole. However...
If they
a) don't disturb blood glucose excessively or
b) provide excessive food reward,
I will grudgingly admit that they can be eaten.

billy the k said...


Nigel Kinbrum said...

Separating rice (or wheat) from chaff is minimal processing, so I'm happy to eat white whole rice grains.

I'm probably being overly harsh with my dislike of coarsely-chopped grains, as the Mid-Victorians were eating bread made from stone-ground flour. Mind you, they weren't spending all day lounging on a comfy sofa surfing the interwebs!

LWC said...

Thanks for posting the link to the Minger talk. The audience really didn't like it, did they?

Nigel Kinbrum said...

They didn't throw any rotten tomatoes, though!

John Smith said...

People have trouble grasping that all wheat products are highly processed foods, not whole foods, unless you are actually eating the wheat grain itself without being pounded or milled. It is similar to chick peas/hummus, one is a whole food the other is a highly processed food.

Nigel Kinbrum said...

What do you think about rolled wheat and puffed wheat? I think that they're whole.

I also think that the mid-Victorians got away with eating bread made from stone-ground flour, because it was coarsely ground using stones and because they were physically active.

jasmine johend said...

Pumpernickel bread with slabs of unsalted butter.....good memories