For dinner I like to fill you up with a BIG veggie soup, I use the same base of chopped tomatoes, onions, garlic and basil and add one veggie: cauli rice or courgettes, cabbage, broccoli, mushrooms, any low-cal veggies as I have put on weight and to be honest being petite I only have to sniff at any food to put on weight.
Thank you for your great work Dr Marbas. I have a couple of questions. (1) I am in east coast Australia, so am wondering what time and day the Healing Kitchen sessions are and whether they are recorded if they are in the middle of my nighttime. (2) Will your book "Plant Based 101; The Ultimate Guide ..." be available on any platform other than Kindle, as I do not have a Kindle. Thank you.
Hello! They are recorded and available usually within 24 hours in the Healing Kitchen community. The book will be available for print also on 1/1/25. For new members of the Healing Kitchen you will also receive a digital copy to use outside of the Kindle.
POTATOES! Thank you! My favorite food, and I hate when people demonize it. Lentils, sweet potatoes, and avocado are one of my favorite breakfasts. When I eat this, I have no problem doing one meal a day. But if I am eating again, I’m not hungry again for at least 6 hours. I’ve never felt satisfied for a long time eating oats for breakfast, but I haven’t done the groats or the steel cut like you suggested, so I’ll give that a try.
I can only get oat groats @ the food co-ops. Never in commercial grocery stores. Steel cut is avail in most grocery stores. Ann Esselstyn says to only cook steel cut oats 10 min, she has a recipe for savory oats
Hi! I do see patients across the entire US. I am licensed in all 50 states and DC. I do not accept any insurance however. More information can be found at drmarbas.com.
Thank you for your thoughtful question and I have been asked this many times before! My approach to a whole-food, plant-based (WFPB) diet with no oil is grounded in the balance between science and practical application. Let me break this down to address both the benefits of whole plant foods like nuts, seeds, and avocados and the concerns around ultra-low-fat diets, as well as where this aligns with Dr. Esselstyn’s approach. The Science Supporting Whole Plant Foods Like Nuts, Seeds, and Avocados Whole plant foods, including nuts, seeds, and avocados, provide a variety of health benefits without the need for processed oils. Here’s what the research says: Cholesterol Reduction: Studies show that nuts and seeds (like almonds and walnuts) lower LDL cholesterol and improve endothelial function without negatively impacting weight when consumed in moderation (Dikariyanto et al., 2020). Avocados are rich in monounsaturated fats and fiber, which also significantly reduce LDL cholesterol and improve cardiovascular health (Trautwein & McKay, 2020). Inflammation Reduction: Omega-3-rich seeds like flaxseeds and chia seeds decrease inflammation markers like C-reactive protein (CRP), contributing to lower cardiovascular risk (Othman & Moghadasian, 2011). Whole plant foods like nuts and seeds contain antioxidants and phytochemicals that reduce oxidative stress, another driver of inflammation. Heart Disease Risk: Whole-food diets that include nuts, seeds, and avocados show significant reductions in heart disease risk factors, such as blood pressure, cholesterol, and inflammation, in both observational and intervention studies (Morin et al., 2019). The Risks of Ultra-Low-Fat Diets While Dr. Esselstyn’s ultra-low-fat approach has helped some individuals reverse heart disease, it’s important to acknowledge the potential risks of excessively restricting healthy fats: Essential Fatty Acid Deficiency: Ultra-low-fat diets can limit omega-3 and omega-6 fatty acids, essential for brain health, inflammation regulation, and cell membrane function. Hormonal Balance: Extremely low fat intake may disrupt hormone production, as fats are crucial precursors to hormones like estrogen and testosterone. Long-Term Sustainability: Strict ultra-low-fat diets can be challenging to maintain, potentially leading to nutrient deficiencies or dietary fatigue. Nutrient Absorption: Healthy fats improve the absorption of fat-soluble vitamins (A, D, E, and K) and antioxidants found in vegetables. A diet entirely devoid of fats may hinder these benefits (Trautwein & McKay, 2020). Where I Stand on Dr. Esselstyn’s Approach I deeply respect Dr. Esselstyn’s work in helping individuals with advanced heart disease, and his success with a strict no-oil, low-fat diet is undeniable in certain contexts. However, my approach is slightly broader: I support whole-food fats like avocados, nuts, and seeds because they come with fiber, antioxidants, and other nutrients not found in isolated oils. I avoid processed oils because they are calorie-dense and nutrient-poor, often leading to weight gain or inflammation in excess. For those with advanced cardiovascular disease, following Dr. Esselstyn’s guidance may be necessary. For others, a balanced WFPB diet that includes healthy, whole fats can provide excellent cardiovascular protection without the risks of excessive fat restriction. Dikariyanto, V., et al. (2020) - "Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomized controlled trial." The American Journal of Clinical Nutrition. Trautwein, E., & McKay, S. (2020) - "The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk." Nutrients. Othman, R., & Moghadasian, M. (2011) - "Beyond cholesterol-lowering effects of plant sterols: clinical and experimental evidence of anti-inflammatory properties." Nutrition Reviews. Morin, É., et al. (2019) - "A whole-food, plant-based nutrition program: Evaluation of cardiovascular outcomes and exploration of food choices determinants." Nutrition. Islam, S. U., et al. (2021) - "Recent Molecular Mechanisms and Beneficial Effects of Phytochemicals and Plant-Based Whole Foods in Reducing LDL-C and Preventing Cardiovascular Disease." Antioxidants. Jensen, M., et al. (2006) - "Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation." The American Journal of Clinical Nutrition. Elliott, P., et al. (2022) - "Plant-Based Diets and Lipid, Lipoprotein, and Inflammatory Biomarkers of Cardiovascular Disease: A Review of Observational and Interventional Studies." Nutrients. Sandoval-Ramírez, B., et al. (2020) - "The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review." Critical Reviews in Food Science and Nutrition.
@@DrLaurieMarbas Thank you so much for all the valuable information. I have had high cholesterol for several years and have mild arteriosclerosis. I can't take statins. The side effects are horrible, so I'm trying different things including low, or no fat. I've found milk thistle has helped, but would prefer to use diet to alleviate the problem if possible. So, your comments and information has definitely given me food for thought. Yes, that was a bad pun. Sorry. 🙂 Thanks again. Enjoy your videos.
@DrLaurieMarbas , Dr. Esselstyn recommends no nuts seeds & avocados only when recovering from heart disease. Abstinence for how long I'm not sure. Chef A.J. says u get all the omega 3's from greens? Is this true?
I love oats but they give me crampy mid abdominal pain 4 hours after every time despite sprouting them,fermenting them and soaking them.Cannot seem to find a solution to this.Anyone else out there have a similar reaction or a solution or an answer as to why this is happening??
I have had the same problem with oats, no matter the type and how they are cooked. I will eat toasted rolled oats, only 1/2 cup cooked every 3rd day with berries and some legumes on the side. Other times it's usually some beans and rice for breakfast. I think the oats have a certain type of protein that upsets my stomach. Good luck
Possible Reasons for Discomfort FODMAP Sensitivity: Oats contain moderate levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can cause gas and bloating in people sensitive to these compounds, such as those with irritable bowel syndrome (IBS). Avenin Sensitivity: Avenin is a protein in oats, similar to gluten. While oats are naturally gluten-free, some individuals may still react to avenin, leading to symptoms like cramping or bloating. Cross-Contamination with Gluten: If you're sensitive to gluten, oats processed in facilities that also handle wheat may cause reactions. Always opt for certified gluten-free oats if this is a concern. Fiber Intolerance: Oats are high in soluble fiber, which can be difficult for some people to digest, especially if their gut microbiome isn't accustomed to it. This can lead to gas and cramping as the fiber ferments in the gut. Pre-existing Gut Issues: Conditions like small intestinal bacterial overgrowth (SIBO), dysbiosis, or delayed gastric emptying might make oats harder to tolerate, even after soaking or fermenting. Potential Solutions Try a Smaller Portion: Start with a very small amount (e.g., 1-2 tablespoons) and gradually increase over time to help your gut adapt to the fiber. Certified Gluten-Free Oats: Ensure you're using certified gluten-free oats to rule out cross-contamination. Digestive Enzymes: Taking enzymes that break down carbohydrates and fiber (like amylase or cellulase) with your meal might help alleviate symptoms. Alternate Preparation Methods: Experiment with cooking oats for a longer period to make them easier to digest. Try blending oats into a smoothie to reduce chewing effort and increase digestibility. Low-FODMAP Alternatives: If FODMAPs are the issue, you might try replacing oats with low-FODMAP grains like quinoa or rice. Rule Out Avenin Sensitivity: Avoid oats altogether for 2-4 weeks to see if symptoms resolve, then reintroduce them to determine if avenin might be the problem. Probiotics and Gut Health: Supporting your gut microbiome with probiotics or fermented foods may improve your ability to digest fiber over time. Seek Medical Advice: If symptoms persist, consider consulting a gastroenterologist or nutritionist to test for conditions like SIBO, celiac disease, or food sensitivities.
Dr. Esselstyn eats them as a cold cereal with berries, ground flax & plant based milk. I cook 1/2 cup O.F. oats in microwave 75 secs with about 1/2 water & berries & wheat germ.
lentils, oats, potatoes, avocados, nuts & seeds
For dinner I like to fill you up with a BIG veggie soup, I use the same base of chopped tomatoes, onions, garlic and basil and add one veggie: cauli rice or courgettes, cabbage, broccoli, mushrooms, any low-cal veggies as I have put on weight and to be honest being petite I only have to sniff at any food to put on weight.
I prefer oat bran to oatmeal. I also adore kabocha squashes, sweet potatoes and chestnuts.
Merry Christmas Dr. Marbas.
Same to you!
Great tips.
Glad it was helpful!
Thanks so much for the tips as I have been dealing with late night cravings!
This is fantastic information thank you so much!
Glad it was helpful!
Thank you for your great work Dr Marbas. I have a couple of questions. (1) I am in east coast Australia, so am wondering what time and day the Healing Kitchen sessions are and whether they are recorded if they are in the middle of my nighttime. (2) Will your book "Plant Based 101; The Ultimate Guide ..." be available on any platform other than Kindle, as I do not have a Kindle. Thank you.
Hello! They are recorded and available usually within 24 hours in the Healing Kitchen community. The book will be available for print also on 1/1/25. For new members of the Healing Kitchen you will also receive a digital copy to use outside of the Kindle.
@@DrLaurieMarbas Thank you!
Merry Christmas and Happy Hanukkah everybody!!
POTATOES! Thank you! My favorite food, and I hate when people demonize it.
Lentils, sweet potatoes, and avocado are one of my favorite breakfasts. When I eat this, I have no problem doing one meal a day. But if I am eating again, I’m not hungry again for at least 6 hours.
I’ve never felt satisfied for a long time eating oats for breakfast, but I haven’t done the groats or the steel cut like you suggested, so I’ll give that a try.
Awesome! Thanks for sharing.
I can only get oat groats @ the food co-ops. Never in commercial grocery stores.
Steel cut is avail in most grocery stores. Ann Esselstyn says to only cook steel cut oats 10 min, she has a recipe for savory oats
Merry Christmas! Do you take patients in Oregon? How do we make sure our insurance covers visits by you?
Hi! I do see patients across the entire US. I am licensed in all 50 states and DC. I do not accept any insurance however. More information can be found at drmarbas.com.
@DrLaurieMarbas , How much do u charge for a session & how long? I only have a smartphone, I'm in Pittsburgh area.
Where do you stand on Esselstyn's no oil diet? So much of what you discuss here; nuts, seed oils, avocados etc...are fatty, oily foods.
Thank you for your thoughtful question and I have been asked this many times before! My approach to a whole-food, plant-based (WFPB) diet with no oil is grounded in the balance between science and practical application. Let me break this down to address both the benefits of whole plant foods like nuts, seeds, and avocados and the concerns around ultra-low-fat diets, as well as where this aligns with Dr. Esselstyn’s approach.
The Science Supporting Whole Plant Foods Like Nuts, Seeds, and Avocados
Whole plant foods, including nuts, seeds, and avocados, provide a variety of health benefits without the need for processed oils. Here’s what the research says:
Cholesterol Reduction:
Studies show that nuts and seeds (like almonds and walnuts) lower LDL cholesterol and improve endothelial function without negatively impacting weight when consumed in moderation (Dikariyanto et al., 2020).
Avocados are rich in monounsaturated fats and fiber, which also significantly reduce LDL cholesterol and improve cardiovascular health (Trautwein & McKay, 2020).
Inflammation Reduction:
Omega-3-rich seeds like flaxseeds and chia seeds decrease inflammation markers like C-reactive protein (CRP), contributing to lower cardiovascular risk (Othman & Moghadasian, 2011).
Whole plant foods like nuts and seeds contain antioxidants and phytochemicals that reduce oxidative stress, another driver of inflammation.
Heart Disease Risk:
Whole-food diets that include nuts, seeds, and avocados show significant reductions in heart disease risk factors, such as blood pressure, cholesterol, and inflammation, in both observational and intervention studies (Morin et al., 2019).
The Risks of Ultra-Low-Fat Diets
While Dr. Esselstyn’s ultra-low-fat approach has helped some individuals reverse heart disease, it’s important to acknowledge the potential risks of excessively restricting healthy fats:
Essential Fatty Acid Deficiency:
Ultra-low-fat diets can limit omega-3 and omega-6 fatty acids, essential for brain health, inflammation regulation, and cell membrane function.
Hormonal Balance:
Extremely low fat intake may disrupt hormone production, as fats are crucial precursors to hormones like estrogen and testosterone.
Long-Term Sustainability:
Strict ultra-low-fat diets can be challenging to maintain, potentially leading to nutrient deficiencies or dietary fatigue.
Nutrient Absorption:
Healthy fats improve the absorption of fat-soluble vitamins (A, D, E, and K) and antioxidants found in vegetables. A diet entirely devoid of fats may hinder these benefits (Trautwein & McKay, 2020).
Where I Stand on Dr. Esselstyn’s Approach
I deeply respect Dr. Esselstyn’s work in helping individuals with advanced heart disease, and his success with a strict no-oil, low-fat diet is undeniable in certain contexts. However, my approach is slightly broader:
I support whole-food fats like avocados, nuts, and seeds because they come with fiber, antioxidants, and other nutrients not found in isolated oils.
I avoid processed oils because they are calorie-dense and nutrient-poor, often leading to weight gain or inflammation in excess.
For those with advanced cardiovascular disease, following Dr. Esselstyn’s guidance may be necessary. For others, a balanced WFPB diet that includes healthy, whole fats can provide excellent cardiovascular protection without the risks of excessive fat restriction.
Dikariyanto, V., et al. (2020) - "Snacking on whole almonds for 6 weeks improves endothelial function and lowers LDL cholesterol but does not affect liver fat and other cardiometabolic risk factors in healthy adults: the ATTIS study, a randomized controlled trial." The American Journal of Clinical Nutrition.
Trautwein, E., & McKay, S. (2020) - "The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk." Nutrients.
Othman, R., & Moghadasian, M. (2011) - "Beyond cholesterol-lowering effects of plant sterols: clinical and experimental evidence of anti-inflammatory properties." Nutrition Reviews.
Morin, É., et al. (2019) - "A whole-food, plant-based nutrition program: Evaluation of cardiovascular outcomes and exploration of food choices determinants." Nutrition.
Islam, S. U., et al. (2021) - "Recent Molecular Mechanisms and Beneficial Effects of Phytochemicals and Plant-Based Whole Foods in Reducing LDL-C and Preventing Cardiovascular Disease." Antioxidants.
Jensen, M., et al. (2006) - "Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation." The American Journal of Clinical Nutrition.
Elliott, P., et al. (2022) - "Plant-Based Diets and Lipid, Lipoprotein, and Inflammatory Biomarkers of Cardiovascular Disease: A Review of Observational and Interventional Studies." Nutrients.
Sandoval-Ramírez, B., et al. (2020) - "The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review." Critical Reviews in Food Science and Nutrition.
@@DrLaurieMarbas Thank you so much for all the valuable information. I have had high cholesterol for several years and have mild arteriosclerosis. I can't take statins. The side effects are horrible, so I'm trying different things including low, or no fat. I've found milk thistle has helped, but would prefer to use diet to alleviate the problem if possible. So, your comments and information has definitely given me food for thought. Yes, that was a bad pun. Sorry. 🙂 Thanks again. Enjoy your videos.
@DrLaurieMarbas , Dr. Esselstyn recommends no nuts seeds & avocados only when recovering from heart disease. Abstinence for how long I'm not sure.
Chef A.J. says u get all the omega 3's from greens? Is this true?
I love oats but they give me crampy mid abdominal pain 4 hours after every time despite sprouting them,fermenting them and soaking them.Cannot seem to find a solution to this.Anyone else out there have a similar reaction or a solution or an answer as to why this is happening??
I have had the same problem with oats, no matter the type and how they are cooked. I will eat toasted rolled oats, only 1/2 cup cooked every 3rd day with berries and some legumes on the side. Other times it's usually some beans and rice for breakfast. I think the oats have a certain type of protein that upsets my stomach. Good luck
Possible Reasons for Discomfort
FODMAP Sensitivity:
Oats contain moderate levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which can cause gas and bloating in people sensitive to these compounds, such as those with irritable bowel syndrome (IBS).
Avenin Sensitivity:
Avenin is a protein in oats, similar to gluten. While oats are naturally gluten-free, some individuals may still react to avenin, leading to symptoms like cramping or bloating.
Cross-Contamination with Gluten:
If you're sensitive to gluten, oats processed in facilities that also handle wheat may cause reactions. Always opt for certified gluten-free oats if this is a concern.
Fiber Intolerance:
Oats are high in soluble fiber, which can be difficult for some people to digest, especially if their gut microbiome isn't accustomed to it. This can lead to gas and cramping as the fiber ferments in the gut.
Pre-existing Gut Issues:
Conditions like small intestinal bacterial overgrowth (SIBO), dysbiosis, or delayed gastric emptying might make oats harder to tolerate, even after soaking or fermenting.
Potential Solutions
Try a Smaller Portion:
Start with a very small amount (e.g., 1-2 tablespoons) and gradually increase over time to help your gut adapt to the fiber.
Certified Gluten-Free Oats:
Ensure you're using certified gluten-free oats to rule out cross-contamination.
Digestive Enzymes:
Taking enzymes that break down carbohydrates and fiber (like amylase or cellulase) with your meal might help alleviate symptoms.
Alternate Preparation Methods:
Experiment with cooking oats for a longer period to make them easier to digest.
Try blending oats into a smoothie to reduce chewing effort and increase digestibility.
Low-FODMAP Alternatives:
If FODMAPs are the issue, you might try replacing oats with low-FODMAP grains like quinoa or rice.
Rule Out Avenin Sensitivity:
Avoid oats altogether for 2-4 weeks to see if symptoms resolve, then reintroduce them to determine if avenin might be the problem.
Probiotics and Gut Health:
Supporting your gut microbiome with probiotics or fermented foods may improve your ability to digest fiber over time.
Seek Medical Advice:
If symptoms persist, consider consulting a gastroenterologist or nutritionist to test for conditions like SIBO, celiac disease, or food sensitivities.
Dr. Esselstyn eats them as a cold cereal with berries, ground flax & plant based milk.
I cook 1/2 cup O.F. oats in microwave 75 secs with about 1/2 water & berries & wheat germ.