Flashback Friday: The Five to One Fiber Rule


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  • Reminder that captions for all videos are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Thanks for watching! -NF Team

  • The idea of eating whole grains for fiber is asinine. That's wildly outdated information. First off, the most beneficial fiber is the water soluble fiber that comes in vegetables. Second, grains make your blood sugar skyrocket and will give you diabetes in the long run, pre-diabetes and obesity at a minimum, for most. Similar can be said for most fruits, all beans, and peas. Best stick to leafy greens and cruciferous vegetables, for the most part.

    Note that "whole plant foods" are not processed grains, which is to say all grains, no matter what the package says. It's often the added sugars that are the worst. When I bothered to eat that poison, I ate a "whole grain" bread that clocked in at 3g sugar for two slices. It was the best I could find for carbs, and particularly sugar, vs fiber. I stopped eating it (and sweet fruits and vegetables, and beans, and potatoes, and rice, and all other grains), entirely, when diagnosed diabetic. I've never felt better than I do now. I'm no longer diabetic and have lost 70 pounds so far.

  • I added pycnogenol to my diet for the obvious reasons, CBD is sort of nice as well. Those two supplements would halve the healthcare costs in this country if someone would promote them in the way they should be promoted.

    Rejuvenation Res. 2018 Nov 7. doi: 10.1089/rej.2018.2095. [Epub ahead of print]
    Pleiotropic Effects of French Maritime Pine Bark Extract to Promote Healthy Aging.
    Rohdewald P1.
    Author information
    Extension of the healthy life span is of primary importance for the aging society. Among exercise, healthy nutrition, and mental training, food supplements are widely used as preventive measures to postpone the diverse symptoms of aging. The extract from the bark of the French maritime pine, Pycnogenol, rich on flavonoids, has anti-inflammatory and antioxidative property, proven in in vivo studies. The extract reduces oxidative stress and improves endothelial health. Its antithrombotic properties are based on inhibition of platelet aggregation. In double-blind, placebo-controlled clinical studies,

    Pycnogenol shows diverse positive effects. With respect to cardiovascular symptoms, the extract has an antihypertensive effect, slows down the progression of atherosclerosis, and prevents venous thrombosis. As reported in studies in China and the United States, type 2 diabetes and diabetic retinopathy is improved with Pycnogenol. The extract restores mobility of seniors in case of patients suffering from osteoarthritis, Pycnogenol reduces pain and stiffness and use of analgesics.

    Furthermore, cognitive functions of elderly people, especially spatial memory, are significantly ameliorated. Climacteric symptoms are significantly alleviated by the pine bark extract. Urinary symptoms of benign prostatic hyperplasia are reduced by Pycnogenol. In combination with l-arginine, Pycnogenol restores erectile function in men with erectile dysfunction. The sum of these positive effects on relevant symptoms of aging suggests using Pycnogenol for a more extended period of healthy aging.

    Pycnogenol; atherosclerosis; cognitive function; diabetes; osteoarthritis; sexual function

  • I would add to this that many whole grains do not have a 1:5 Fiber to Carb ratio. e.g. Millet – 1:8.5, Amaranth – 1:9.7, Buckwheat – 1:7.2, Quinoa – 1:9.2, Teff – 1:9.1, Brown Rice – 1: 22.4, KAMUT (whole wheat) – 1:6.4. There are actually very few whole grains that do meet this ratio.

  • Hello to all! Guys, please tell me, can any of you know … is there any information about why a person is not a predator, and not an omnivorous animal? Any credible scientific articles? Thanks to everyone who responds and will help.

  • Well I don't know about the 5 to 1 rule, seeing that things like rolled oats and buckwheat can't even get to that ratio. I know it's for breads etc. but seriously, that the bread does have the 5 to 1 ratio doesn't mean it's a healthy choice. Just don't buy breads with lots of weird stuff in it? Whole grain bread: whole grain flour, water, salt, some nuts and/or seeds and yeast. That's basically almost anything that should be in the bread.

  • You know how some people have posters of Arnold Schwarzenegger or Jean-Claude Van Damme and so on? I'd like a huge poster of Dr. Greger "we didn't know…. until NOW!"

  • I supplement with fiber at every meal. I add inulin to a glass of cold water and chug it down, and I do the same thing with raw unmodified potato starch. So my good bacteria have something to eat all the way down.

  • Every rule has exceptions and limits of application. Unprocessed rolled oats does not meet criteria with 1:7 ratio. Evil packaged processed product might add bran and have greater ratio than rolled oats. So you always need to look at the ingredients list and choose less processed version.

  • Hmmm. I checked my oatmeal which is 100% rolled oats with no other ingredients, and it has 27g carbohydrates and 4g dietary fiber. That comes out at 6.75. That's a lot more than 5 but I'm not about to stop eating oatmeal (with raisins, freshly ground flax seeds and blueberries) for breakfast.

  • Sounds good, but what about regular old fashioned oats? The ingredients are simply 100% whole grain rolled oats. Per serving it's got 27g of total carbohydrates with dietary fiber at 4g. This would give whole oats a "score" of 6.75, and would, according to this rule, remove this wonderful food from our daily diets. Really?? I think this whole five to one fiber rule needs to be re-evaluated.

  • Dr Baldy, Daddy Durianrider won't appreciate you transitioning to a keto philosophy and trashing carbs. Daddy Durianrider rider is the proof unlimited carbs don't mean diabetus.

  • I just checked my puffed kamut cereal which has no added sugar and the only ingredient is whole puffed kamut wheat and it 11g carbs to 1 gram fiber. My dried mangos that have no added sugar are 26g carbs to 1g fiber, my quinoa is 33g carbs to 2 grams fiber. All of these are "whole plants foods" with no added sugars, they all have an ingredient list that is one ingredient. I feel like this video contradicts your recommendation of only eating whole plant based and you'll be fine. Please clarify the implications of this!

  • Using the 5 to 1 rule I tested apples and oranges, which I took to be green light foods, and they didn't pass the test. Am I missing something? Does the rule only apply to packaged foods?

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