The remark­able impact of the struc­ture of food beyond nutri­tion­al con­tent or com­po­si­tion.

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In case you missed my pre­vi­ous cere­al video, check out The Worst Food for Tooth Decay ( It’s crazy how the same prod­uct can have such dif­fer­ent effects on the body based on its pro­cess­ing. Beyond just focus­ing on whole rather than refined grains, the wholi­est of all is intact grains. Instant oats are bet­ter than pow­dered oats, rolled oats are bet­ter than instant, steel-cut oats bet­ter than rolled, and intact oat groats are the best!

Check out this great cook­ing video of my Morn­ing Grain Bowls ( from the How Not to Die Cook­book (

More on the ben­e­fits of whole grains can be found in:
• How to Pre­vent High Blood Pres­sure with Diet (
• Can Oat­meal Reverse Heart Dis­ease? (
• How to Change Your Enterotype (
• The Five to One Fiber Rule (
• Resis­tant Starch & Colon Can­cer (
• Get­ting Starch to Take the Path of Most Resis­tance (
• How Not to Die from High Blood Pres­sure (
• Gut Micro­bio­me – Strike It Rich with Whole Grains (
• Best Foods to Reduce Stroke Risk (
• Micro­bio­me: We Are What They Eat (
• Pros and Cons of a Mac­ro­bi­ot­ic Diet (
• Ben­e­fits of a Mac­ro­bi­ot­ic Diet for Dia­betes (

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Want to get a list of links to all the sci­en­tif­ic sources used in this video? Click on Sources Cit­ed at You’ll also find a tran­script and acknowl­edge­ments for the video, my blog and speak­ing tour sched­ule, and an easy way to search (by trans­lat­ed lan­guage even) through our videos span­ning more than 2,000 health top­ics.

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Thanks for watch­ing. I hope you’ll join in the evi­dence-based nutri­tion rev­o­lu­tion!
‑Michael Greger, MD FACLM

Cap­tions for this video are avail­able in sev­er­al lan­guages. To find yours, click on the set­tings wheel on the low­er-right of the video and then “Subtitles/CC.”
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