The quality of the food you eat directly impacts the quality of your health, longevity, and energy levels. While every whole food offers benefits, certain powerhouse ingredients stand above the rest, delivering a concentrated ka-pow of vitamins, minerals, and disease-fighting compounds.
What are superfoods? Meet the GBOMBS
Dr. Joel Fuhrman, coined the term nutritarian to describe an eating style built around maximizing micronutrients.
Dr. Fuhrman emphasizes a category of foods called GBOMBS, which stands for: Greens, Beans, Onions, Mushrooms, Berries, and Seeds. These foods have the most scientific evidence for preventing cancer, slowing aging, and promoting heart health, and should be consumed almost every day. They’re a good place to start when planning daily meals.
Greens
Leafy greens, like kale, spinach, and collards, are calorie-for-calorie the most nutrient-dense foods on the planet. They are packed with cancer-fighting micronutrients such as sulforaphane, as well as essential folate and carotenoids. Research consistently shows that a higher intake of green vegetables is associated with a lower risk of chronic diseases, including cardiovascular disease.
Beans
Beans and legumes (including lentils) are a foundational element of any diet aiming for longevity. They are rich in soluble fiber and protein, which helps maintain stable blood sugar and promotes satiety (fullness). This high fiber content is crucial for gut health and helps to lower LDL (“bad”) cholesterol levels, which directly benefits heart health.
Onions
Onions, and their relatives like garlic, leeks, and scallions (the allium family), contain potent organosulfur compounds. Studies suggest these compounds offer incredible anti-cancer benefits and help reduce inflammation throughout the body. To maximize these effects, Dr. Fuhrman recommends eating some raw onions daily, as cooking can diminish certain beneficial compounds.
Mushrooms
Mushrooms are unique because they contain compounds that help modulate the immune system and inhibit tumor growth. Specifically, they contain beta-glucans and aromatase inhibitors, which have been shown to possess powerful anti-cancer properties. Incorporating a variety of mushrooms, both cooked and raw, can enhance your body's natural defenses.
Berries
Berries (blueberries, raspberries, strawberries) are a treasure trove of antioxidants and phytochemicals. They are known not only for their anti-cancer properties but also for their brain-health benefits. The flavonoids found in berries can improve cognitive function and have been shown to aid in protecting against neurodegenerative diseases.
Seeds
Seeds like flax, chia, and hemp are concentrated sources of essential fatty acids, including omega-3s, which are vital for reducing systemic inflammation. For instance, flaxseeds are rich in lignans, which have been linked to a reduction in breast and prostate cancer risk. A small serving of ground seeds daily provides healthy fats and fiber that support cardiovascular health.
Smoothies: your fast track to micronutrients
In today’s fast-paced world, finding time to prepare and consume a full pound of greens and a handful of berries can be a challenge. This is where smoothies shine as an effective nutritional delivery system.
Unlike juicing, blending whole fruits and vegetables retains the dietary fiber. Research highlights that consuming ingredients in their whole form is crucial because fiber slows digestion and sugar absorption, promoting stable blood glucose levels and prolonged satiety.
A well-constructed green smoothie is an easy way to pack multiple GBOMBS into a single meal replacement. Ensure your smoothie is balanced with:
Greens: A large handful of spinach or kale.
Fiber and Protein: Nuts and seeds like chia and flax.
Antioxidants: Berries (frozen are easy).
Liquid Base: Water, or unsweetened plant milk, like soy milk.
Mushroom powder: Or just eat your mushroms for dinner!
Many people find the nutribullet to be powerful, easy to clean, and relatively quiet.
Date sugar: sweetness with fiber and minerals
Many people rely on refined sugar to sweeten their smoothies or baked goods. However, consuming refined sugar, which is stripped of all nutritional value, leads to rapid glucose spikes and contributes to chronic health issues. (For more on this, please see our related posts on reducing refined sugar intake and cutting down on salt).
A better choice is date sugar. Date sugar is not a processed, granulated sugar; it is simply 100% dried, ground dates. This means it is a whole food that retains the fiber, potassium, magnesium, and antioxidants found in the original fruit.
Because the fiber remains intact, date sugar has a lower glycemic impact than conventional white sugar. While all sweeteners should be used in moderation, swapping refined sugar for date sugar is an easy way to introduce small amounts of beneficial nutrients and fiber while reducing the negative health effects of high-glycemic alternatives.
October in Portland: Sauvie Island Corn Maize
One of many classic must-do Portland seasonal events. See you in the maze!
Image: Chris Onstott
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