Dietary Fiber and Mineral Availability – Whole Health Source


A common nutrition meme is that fiber is fantastic for you and you should eat large quantities of it. However, that widespread belief may very well be false. It would seem that not only is it difficult for our bodies to extract the abundant nutrients within fibrous and mineral-dense whole grain foods, but these foods frequently have anti-nutrients that may make you even worse off by hurting absorption of nutrients in the other foods you are eating.

The study cited below doesn’t quite damn fiber; however, it does indicate that it’s not the panacea its claimed to be and individuals probably don’t need to up their fiber intakes.

Even though its a sidenote in his post, Stephan’s comments about polyphenols are worthy of follow-up research.

Finally, Stephan expounds upon fermentation as a means to up nutrient absorption. It seems to me that fermentation is the oldest food processing technique in human history — even as food rots a hungry hunter gatherer is still going to eat it!

Mainstream health authorities are constantly telling us to eat more fiber for health, particularly whole grains, fruit and vegetables. Yet the only clinical trial that has ever isolated the effect of eating a high-fiber diet on overall risk of death, the Diet and Reinfarction Trial, came up with this graph:

Oops! How embarrassing. At two years, the group that doubled its fiber intake had a 27% greater chance of dying and a 23% greater chance of having a heart attack. The extra fiber was coming from whole grains. I should say, out of fairness, that the result wasn’t quite statistically significant (p less than 0.05) at two years. But at the very least, this doesn’t support the idea that increasing fiber will extend your life. . . .

Chief among these is phytic acid, with smaller contributions from tannins (polyphenols) and oxalates. The paper makes a strong case that phytic acid is the main reason fiber prevents mineral absorption, rather than the insoluble fiber fraction. This notion was confirmed here.

As a little side note, polyphenols are those wonderful plant antioxidants that are one of the main justifications for the supposed health benefits of vegetables, tea, chocolate, fruits and antioxidant supplements. The problem is, they’re actually toxins. They reduce mineral absorption, and the antioxidant effect seen in human plasma after eating them is due largely to our own bodies secreting uric acid into the blood (a defense mechanism?), rather than the polyphenols themselves. The main antioxidants in blood are uric acid, vitamin C and vitamin E, with almost no direct contribution from polyphenols. I’m open to the idea that some polyphenols could be beneficial if someone can show me convincing data, but in any case they are not the panacea they’re made out to be. Thanks to Peter for cluing me in on this. . . .

A more effective method is to grind grains and soak them before cooking, which helps the phytase function more effectively, especially in gluten grains and buckwheat. The most effective method by far, and the method of choice among healthy traditional cultures around the world, is to soak, grind and ferment whole grains. This breaks down nearly all the phytic acid, making whole grains a good source of both minerals and vitamins.

Keys’ Lipid Hypothesis “Made Out of Whole Cloth”


Gary Taubes (Good Calories Bad Calories) and Tom Naughton (Fat Head) both pointed it out, as have others I’m sure, but Peter’s charts add a nice crescendo to the chorus. What am I talking about? Nothing less than the biased, incompletely used data upon which Ancel Keys built his infamous, notorious, and utterly bogus lipid hypothesis. It’s a solid example of confirmation bias and scientific chicanery reigning supreme.

As if that wasn’t bad enough, just imagine how many people have been sick or gone to an early grave because they were following the resultant bogus advice that comes out of the lipid hypothesis, which is to say nothing of the wealth that has been utterly wasted trying to support both research into a bad hypothesis and the healthcare of an increasingly sick population paranoid about eating fat (While getting fatter every day eating more and more “whole grains”)!

Rant over.

The gist is that Ancel Keys ignored the entirety of a study and handpicked the data that would support his lipid hypothesis. You can read about it in Taubes’ book. You can watch a great, animated snippet illustrating the legerdemain compliments of Tom Naughton (youtube: ) or you can dive into the charts from Peter.

Here’s a snip from the latter:

OK, this is the graph of heart deaths plotted against fat intake, produced by Ancel Keys in 1953. It’s a beautiful curve, utterly convincing to any Congressperson looking to find fame by funding a cure for heart disease:

. . . Slightly less convincing is when the choice of different countries from the same data bases suggests that dietary fat has nothing to do with heart disease and that heart disease is very rare anyway . . .

So let’s stop playing and look at the whole database from which Keys carefully selected his six countries:

OK, there IS a correlation. It’s pathetic, especially compared to the original line swept in by Keys. Of course things get worse if you add in the Masai, the Inuit, the Rendile, the Tokelau and a few others, shown as red dots:

At this point you would have thought that the name Keys would have become a joke and people would simply have ignored him as a self publicising evangelist with scant respect for the truth. But Keys was nothing if not determined.

There’s even more chart-making sleight-of-hand if you’re curious. Sad “science.” We can only hope that one day the verdict of “guilty” on fat is overturned.


I love eggs. They can stand in as a meal in a pinch, whether it be for breakfast, lunch or dinner. You can boil them, fry ’em, scramble them, make an omelette or a frittata. If you take certain precautions, you can even microwave them. For my go-to breakfast, I personally switch between overeasy and sunny-side up, mixing it up between butter, coconut oil and fresh bacon grease.

I like eggs so much that I often keep a few recently boiled eggs in the fridge for a tasty, healthy, filling snack. I think eggs make such a great snack that the idea of inventing an Egg Vending Machine has crossed my mind — imagine being able to drop 50 cents into a machine and get a piping hot boiled egg in return? Hmm …

What brings me to discuss eggs is a recent post by Richard Nikoley at Free the Animal. Richard is also a big fan of eggs — yolk and all, just like me. This is an important point you shouldn’t miss! Don’t throw out the yolks! Why? Because that is where all the good stuff is (I.e. protein, vitamins, fat)! What about the cholesterol? If you have to ask … read the quoted material at Richard’s site.

Richard also links to a post that talks about the difference between factory produced eggs (the one’s you get at a grocery store) and the ones produced by chickens that cluck around on a farm (eating whatever they happen to find and not all grain). A picture is worth a thousand words, so be sure to note the difference in the egg at the top of the frying pan and the other four here.

The big dilemma I have is: how do I get my hands on fresh, real eggs like that? Farmer’s market maybe? Get my own chickens? Any bright ideas?