The American Journal of Clinical Nutrition

You guys ready? Number one, fiber.

The effectiveness of fiber in a meta-analysis of randomized control trials published in the American Journal of Clinical Nutrition showed that fiber as a broad category had 66% effectiveness.

And that was pretty good.

The best number I found of all of our research, like just the most effective of anything that I've looked at, these four categories, was a study done looking at soluble fiber.

There's a study by Longland.

It is a published study in the American Journal of Clinical Nutrition.

It was done in 2016.

This was done on young men, but I still think it's worth sharing.

Can you maybe outline some of the specifics of that and how we see something a bit different to what we've just discussed?

Yeah, so this 2024 paper from Zeng and colleagues was published in the American Journal of Clinical Nutrition.

It was a case cohort design from the pan-European EPIC cohort.

So this was looking at incident cardiovascular disease cases and followed up with a randomly selected sub-cohort as a comparative group.

And so both of these particular kind of stratifications of vegetarian diets as between the pescetarians and the fish eaters had lower risk of ischemic heart disease than than meat eaters, and that was a stronger overall strength of association for the vegetarians than it was for the fish eaters.

And this appeared to be generally explained through intermediate risk factors like lower prevalence of hypertension, LDL cholesterol, and better glycemic control in those vegetarian and pescetarians compared to the meat eaters.

And then if we jump to the Adventist Health Study 2, there was a 2024 American Journal of Clinical Nutrition paper from this cohort.

So this is a large, mostly US-based and some participants in Canada cohort of just over, just short of 88,500 participants.

Restriction actually backfires.

One of the big studies back in the late 90s, Fisher and Birch, the American Journal of Clinical Nutrition, researchers restricted kids' access to a palatable snack.

When access was later granted, those children selected more of it, ate more of it, and talked about it more.

I think it's worth highlighting when you make a food special, and that's what we kind of do with treats, right? That's why we call it a treat because we're making it special.

He describes an important research study which underlines the importance of whole grain food in the prevention of heart disease, which many people don't realize that whole grain food is actually very good for protecting your heart.

The research comes from the Nurses' Health Study, which was published in the American Journal of Clinical Nutrition in 1999.

The Nurses' Health Study was commenced in 1976, and it looked in detail at the lifestyle of over 121,000 female nurses between the ages of 30 and 55.

And from 1980 onwards, their dietary habits were examined in detail, and they were followed up for a 10-year period.

They type to diabetes.

The American Journal of Clinical Nutrition.

Okay, so let's go over it.

And by the way, this is an older study.

metabolic states and so on.

And they were all in good journals, American Journal of Clinical Nutrition.

And I thought, but I'm an expert in nutrition, or I thought I was, and I know nothing about these studies.

How is that possible? And the reality is those studies are completely hidden.