Research Paper:
Temporal nutrition analysis associates dietary regularity and quality with gut microbiome diversity: insights from the Food & You digital cohort, Nature Communications (2025). DOI: 10.1038/s41467-025-63799-z
Do they have the same effect in your glucose and TG as regular old vinegar? I take it because I can see clearly the effect. If you tell me there are other ways I will change no doubt 
Can some one summarized “five everyday”?Skimming through the article I could spot only two!
First, they found that it’s not just the consumption of fruit, vegetables and grains that create a healthy gut microbiota, but whether you eat them regularly or not. While there’s always been a hunch that it’s important to eat good food regularly, encouraged by campaigns such as 'five fruits and vegetables a day,
“This research clearly shows that you cannot binge on vegetables on your healthy day and then eat in an unhealthy way for the rest of the week or month,” said Associate Professor Marcel Salathé, head of the Digital Epidemiology Lab and co-director of the EPFL AI Center.
From CGPT5:
Here’s a summary of the paper “Temporal nutrition analysis associates dietary regularity and quality with gut microbiome diversity” plus a note on what the “five everyday” items are (or likely are) in context.
Summary
Goals and motivation
- The authors aim to deepen understanding of how not just what we eat, but how regularly we eat it over time, relates to the gut microbiome in humans.
- Traditional diet studies often use food-frequency questionnaires or 24-hour recalls, which average consumption or rely on recall; these approaches obscure day-to-day variability (i.e. regularity).
- Using real-time logging of intake via a smartphone (the MyFoodRepo app) in the “Food & You” digital cohort (≈1,000 participants), they collect high-resolution temporal dietary data. They also obtain a microbiome profile via 16S sequencing of a stool sample per participant.
- They define metrics of diet quality (e.g. Healthy Eating Index, HEI) as well as temporal variability (coefficient of variation, CV) of intake of food groups and nutrients across days, to test associations with microbiome diversity and composition.
Key findings
- Diet quality and regularity associate with microbial α-diversity
- Higher average HEI (i.e. better diet quality) correlates positively with Shannon diversity, and even more strongly when using daily HEI (i.e. daily scores averaged) — meaning day-to-day consistency in diet quality matters. (Nature)
- Lower variability (i.e. lower CV) in intake of fruits, vegetables, oils/nuts, and various micronutrients is negatively correlated with reduced microbial diversity: high irregularity tends to go with lower diversity. (Nature)
- In regression models, dietary indices and variation metrics explain on the order of ~20% of variance in alpha diversity.
- Taxonomic correlations
- Certain taxa (e.g. from Lachnospiraceae, Eubacterium_J, Butyribacter) are positively correlated with higher diet quality and regular consumption of fiber, fruit/vegetables, oils & nuts. (Nature)
- Conversely, taxa correlated with less healthy diets (e.g. fast food, meat, or highly variable intake) include genera such as Negativibacillus, Dysosmobacter, Lawsonibacter etc. (Nature)
- Log ratio analyses (comparing “positive” vs “negative” taxa) further support strong associations between diet (and its regularity) and microbiome composition. (Nature)
- Bidirectional predictability (machine learning)
- Using microbiome features alone, they train classifiers (XGBoost) to distinguish extreme quartiles (top vs bottom) of various dietary features. They succeed especially for vegetable/fruit intake, coffee, oil-nuts, and daily-HEI regularity (AUC ~0.85–0.9) (Nature)
- In reverse, using dietary/lifestyle features to predict microbiome diversity still yields meaningful performance — though typically weaker than microbiome → diet direction. (Nature)
- Interestingly, some variability (CV) metrics are better predictors than raw intake quantities. (Nature)
- Stool quality links
- Among participants who logged stool quality (n ~140), better stool quality (“great”) is positively correlated with higher diet quality, greater diet diversity, regularity in consumption, and some micronutrients (e.g. calcium, phosphorus, folate). (Nature)
- Conversely, diarrhea proportion is positively associated with irregular intake of oils/nuts, grains, phosphorus, potassium, etc. and negatively with micronutrients and dietary diversity. (Nature)
- People classified as having “great stool quality” tended to lie in higher HEI quartiles and have higher microbial diversity. (Nature)
Interpretation & implications
- The authors argue that temporal consistency in diet (i.e. low day-to-day variability) may be just as important as absolute consumption in shaping the gut microbiome.
- A stable supply of “good” nutrients may help microbial communities maintain stability, richness, and evenness; by contrast, “boom-and-bust” patterns may destabilize or favor opportunistic taxa.
- This suggests a potential refinement of nutritional guidance: not only what to eat, but how regularly to eat beneficial foods might matter.
- Limitations include: single time-point microbiome sample (no longitudinal microbiome), self-reported stool quality, shorter tracking duration, possible food-logging errors, and cohort limited to Switzerland. (Nature)
What are the “five everyday” items?
You asked: “identify the ‘five everyday’ items”. I suspect you mean “five everyday” dietary items or food groups that the paper highlights as key regular components. The phrase “five everyday” appears in public health contexts (e.g. “five-a-day” for fruits and vegetables). In this paper, I did not spot a literal label “five everyday” items, but I infer the likely meaning is the five food groups or items that show up most in the predictive or microbial associations.
Based on the paper’s results (and especially the ML classifiers), the following five everyday dietary components emerge as particularly relevant:
- Vegetables & fruits — strong correlation with microbial diversity and strong predictability from microbiome.
- Oil-nuts (i.e. fats from nuts, seeds, oils) — regular intake shows strong association and predictability.
- Coffee — one of the classifiers where microbiome features well predict intake (AUC ~0.9) (Nature)
- Meat — appears in their modeling as one of the diet groups with predictive signals.
- Diet quality / daily HEI — although not a food group per se, the consistency (regularity) of obtaining higher HEI is one of the key “everyday” metrics they highlight.
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Sorry, but I don’t know. It is a good question. I may experiment some time using a CGM
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Part of this article from Crissman Loomis includes:
What Makes Mediterranean Eating Work
The traditional Mediterranean diet builds on these daily foundations:
- Whole grains (4-6 servings): +2.9 years per daily ounce
- Nuts (1 handful): +1.9 years from just 20 grams daily
- Vegetables (3-4 servings): +1.2 years at optimal intake
- Legumes (regularly): +1.8 years per quarter-cup daily
- Fish (3x weekly): +1.5 years per 3-ounce serving
- Olive oil (2-4 tablespoons): Primary fat source
While minimizing:
- Processed meat (rarely): Avoids -9.6 years per daily serving
- Red meat (monthly): Limits to special occasions (-3.6 years daily)
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The 6 Natural Compound Types That Science Can’t Stop Talking About:boom:
Forget the fads. These natural compound types have real clinical backing—and they’re quietly transforming how we think about disease prevention and health promotion.
Based on thousands of studies—ranging from randomized clinical trials to mechanistic deep dives—these compounds consistently deliver.
Let’s break down the science-backed heavyweights:
Polyphenols
Includes: Quercetin, Resveratrol, Curcumin
Effects: Antioxidant, anti-inflammatory, chemopreventive
Benefits: Reduced risk of cancer, cardiovascular disease, and metabolic syndrome
Note: Bioavailability is a challenge, but new delivery systems are closing the gap fast.
Carotenoids
Includes: Lycopene, Beta-carotene
Effects: Potent antioxidants with cardioprotective and anticancer properties
Bonus: Found in tomatoes, carrots, and vibrant veggies.
Phytosterols
Clinically proven to lower LDL cholesterol and fight atherosclerosis
Supported by RCTs and embedded in international health guidelines.
Omega-3 Fatty Acids
Source: Marine & plant-based oils
Outcomes: Improved cardiovascular health, anti-inflammatory, neuroprotective
Cognitive and mental health benefits are emerging areas of strong interest.
Organosulfur Compounds
Sources: Garlic, onions, cruciferous vegetables
Anticarcinogenic and cardioprotective effects seen in both experimental and human studies.
Other rising stars:
• Epigallocatechin gallate (EGCG) from tea
• Anthocyanins
• Lignans
• Probiotics
All show promise in cognitive health, mental well-being, and metabolic regulation.
Key Insight:
It’s not about supplements alone. The real power lies in a diverse, whole-food diet. Synergy matters. Safety matters. Science says: eat your rainbow 
KEY LITERATURE REFERENCES:
doi:10.3390/ijms25084505.
doi:10.1016/s0002-9343(01)00995-0.
doi:10.3390/ijms25052671.
doi:10.3390/ijms21041250.
doi:10.3390/molecules28020887.
doi:10.3390/nu14091712.
doi:10.1016/j.atherosclerosis.2020.11.015.
doi:10.3390/ijms26188907.
doi:10.3390/molecules24050917.
doi:10.1016/j.freeradbiomed.2021.06.006.
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At 89, she’s a top nutrition expert. Here’s what she eats in a day.
Marion Nestle’s blunt nutrition advice, sharp criticism of food companies and popular books have made her one of the most recognizable names in nutrition
For more than three decades, Marion Nestle has been telling people what to eat.
In the late 1980s, she edited the first Surgeon General’s Report on Nutrition and Health, then went on to co-write the federal government’s Dietary Guidelines for Americans and co-found New York University’s influential food studies program.
Nestle, now an emerita professor at NYU, says her time in government opened her eyes to the multi-billion-dollar food industry’s enormous influence over Congress. By the early 2000s, she became a critic of the food industry and an advocate for major food reforms, which she made the case for in best-selling books.
In 2002, Nestle published “Food Politics,” an exposé that argued that the food industry is at the root of many of the country’s nutritional problems.
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The industry rakes in ever-growing profits by churning out highly processed foods laden with additives, Nestle wrote, and then aggressively markets those foods to children and adults while lobbying against regulations and trying to co-opt nutrition experts.
Over the years, Nestle’s blunt nutrition advice, sharp criticism of food companies and frequent media appearances made her one of the most recognizable names in nutrition. In 2006, she published one of her most popular books, “What to Eat,” which showed consumers how to navigate supermarkets and improve their health by deciphering food labels.
What’s your general approach to food?
I follow Michael Pollan’s famous mantra: Eat food, not too much, mostly plants. And I define food as being unprocessed or as minimally processed as possible. Not ultra-processed. I really think that takes care of it. That doesn’t mean I’m perfect. I’m an omnivore. I eat everything. I just don’t eat very much in part because metabolism drops with age, and I don’t have much metabolism left.
I eat pretty healthy, but I don’t obsess about it. If I have a bad day of eating, I don’t worry about it. By this time, it’s pretty clear I’m not going to die prematurely. Obviously, what I’m eating is working for me because I’m 89 and I’m still here.
Read the full story: At 89, she’s a top nutrition expert. Here’s what she eats in a day. (WaPo)
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After one month, the portfolio diet group reduced their blood LDL levels by about 29 percent — nearly as much as the statin group’s 31 percent.
gift link to the article:
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How to Eat for a Long and Healthy Life
There’s no one-size-fits-all approach, but certain dietary patterns are more associated with longer lives than others.
If hit podcasts, best-selling books and influencer culture are any indication, millions of people are obsessed with longevity.
But just as important as your life span is your health span, or the number of years you live in good health, said Susan B. Roberts, the senior associate dean for research at the Geisel School of Medicine at Dartmouth.
The length and quality of your life will be determined in part by your genetics, she said. But how you live your life is important, too, including how much you exercise and sleep, whether you drink excessively or smoke — and how you eat, Dr. Roberts said.
Eating for longevity isn’t an exact science, of course. It’s unrealistic, and possibly unethical, for researchers to ask people to faithfully follow various diets for decades and then see how their lives turn out, said Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.
But researchers can look for associations between people’s dietary habits and their long-term health, he said.
Here are the best clues we have for how to eat for a long and healthy life.
Read the full story: How to Eat for a Long and Healthy Life (NYT)
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New interview with Walter Willett, he recently celebrated his 80th birthday.
- Seeds are amazing
- Plant proteins > red meat (in clinical trials for LDL-C, and in epidemiology).
- Unsaturated fats are good, especially when replacing saturated fats
- Whole dairy is not a problem as low fat dairy consumers use the calories for refined carbs
- Low fat dairy is better if the extra calories is used for healthy fats
- Soy milk is better than dairy milk, for LDL-C, same type of protein, contains calcium. Can use two teaspoons of sugar to sweeten it.
- Seed oils used at home is healthy. They have to research when it’s smoking in some types of cooking.
- Med diet is healthiest and what he follows. He uses olive oil. Canola and soybean oil are good as well, little of the world uses olive oil.
- He doesn’t pay attention to % fat, just foods.
- Found out Potassium was what reduced BP in a clinical trial (when testing calcium and another mineral that showed up in epidemiology… the others were confounders).
- Nuts is the healthiest, and he eats it three times a day, like as if it’s a meal (like cheese is on a meal).
- They don’t have data on maize, but soon they’ll have data from Mexico, and not much on white rice. But white rice seems worse than refined wheat.
- Not much data on legumes, compared to other parts of healthy plants.
- You can overdo it with nuts like anything, if you overeat.
- Nuts have satiety effects, doesn’t seem to increase weight (but you can over do it).
- Salted nuts don’t have too much salt, so can eat every now and then relative to unsalted nuts.
- Eggs raise serum cholesterol, but they are neutral in epidemiology at 7/week not much data over that, maybe increase diabetes a little bit. Other things are healthier in overall dietary pattern, comparison issue, but can eat eggs.
- Higher dietary fiber positives, but could be other things what it comes with, positives could be from the microbiome.
- Fiber from grains seems to be particularly beneficial, but it seems now from fruit/vegetables. Diversity is good.
- UPF hyperpalatable food with added fiber won’t have same benefits as whole foods.
- LDL receptors decrease with age, so can go on a low dose statin if LDL-C increase with age (lower than typical because of healthy diet).
- They might be sensitive to the cholesterol in eggs (if LDL-C increases with age).
- A lot of dementia is caused by vascular disease, keep lipids, BP, under control, and diabetes
- Med diet lower risk of dementia (seafood – Omega 3’s, but largest benefit is from fruit/vegetables specifically beta carotene and caretonoids)
- Physician Health studies in 1980’s showed that beta carotene had better cognitive function at 15 year follow up compared with placebo (people don’t pay much attention to this). Doesn’t recommend pills, recommend from diet like carrots, squash, etc.
- New research beta carotene larger effect with E4 alleles, it even normalized the risk.
- Blood levels of LDL-C might get too low based on research on hemorrhagic stroke in Japan (they also have high sodium intake/BP) and MR studies/statin studies. But if risk high trade off can be worth it.
- Greeks had the same total cholesterol as the US but a lot less CVD than the U.S, and without the strokes in Japan, so the Med diet can be having effects independent off LDL-C and without the increased risk of stroke.
- You can decrease LDL-C too much if you’re otherwise healthy, but depends on base risk for the different outcomes.
- He takes multivitamin, Vitamin D is good, B12 absorption decrease with age, he takes it as an insurance and there’s multiple good reasons to take it.
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I’ve listened to one third of it, very interesting but sometimes I lose track of started videos.
willet and Gardner, combined together, are maybe the best sources to design a healty diet.
I tried to have Gemini3pro suggest an optimum daily diet based on the video. However, I used Gemini’s GEMS similar to GPT’s projects and my master prompt includes suggestions from Longo and Attia. This may have influenced the answer. I report it as a whole because in Gemini’s GEM I have not a share link. Interesting anyway because it uses Willet’s reccomenations as a foundation, then includes consensus and an actionable diet plan.
Based on an extensive analysis of Dr. Walter Willett’s recent communications (including the specific YouTube interview provided), his seminal work with the EAT-Lancet Commission, and cross-referencing with the consensus opinions of leading longevity experts (Longo, Fontana, Attia), here is a detailed, evidence-based dietary protocol for a healthy, active 65-year-old male.
Executive Summary: The “Convergent” Longevity Protocol
Probability of Health Benefit: >90% for cardiovascular disease (CVD) reduction; >80% for metabolic stability; Moderate-High uncertainty regarding optimal protein thresholds for maximal muscle retention vs. mTOR inhibition in this specific age bracket (65+).
The Core Philosophy:
Dr. Willett’s approach, often described as the “Planetary Health Diet” or a “Traditional Mediterranean” pattern, is characterized by high unsaturated fats, moderate-to-high plant protein, and low glycemic load.
For a 65-year-old male, a critical physiological inflection point exists. Unlike middle-aged adults, seniors face the risk of sarcopenia (muscle loss). Therefore, while Willett emphasizes plants, we must integrate the “Longo Rule” (Valter Longo), which suggests increasing protein intake slightly after age 65 to preserve lean mass and immune function.
Recommended Average Daily Diet (65-Year-Old Active Male)
Caloric Target: ~2,200–2,500 kcal (Adjust for activity level).
Macronutrient Split (Approximate):
- Fats: 35–40% (Almost exclusively unsaturated: Olive oil, nuts, avocados, seed oils).
- Carbohydrates: 40–45% (Whole intact grains, fruits, vegetables).
- Protein: 15–20% (Aiming for ~1.0–1.2g per kg of body weight, primarily plant-sourced + fish).
Breakfast (The “Metabolic Foundation”)
- Steel-Cut Oats (Porridge): 1/2 cup dry. High fiber/beta-glucan to manage lipids.
-
Toppings:
- Walnuts or Pecans (30g): Critical for ALA (Omega-3) and polyphenol content. Willett heavily emphasizes nuts for longevity.
- Berries (Blueberries/Raspberries): 1 cup. Low glycemic index, high antioxidant.
- Ground Flaxseeds: 1 tbsp.
- Protein Boost: 1/2 cup of Soy Yogurt or Plain Greek Yogurt (Low fat). Willett advises limiting dairy, but 1 serving/day is acceptable, especially for calcium/protein in seniors.
- Beverage: Coffee or Green Tea (Unsweetened). Filtered coffee is preferred to avoid cafestol (lipid-raising agent).
Lunch (The “Antioxidant Load”)
- The “Big Salad”: A massive volume of dark leafy greens (spinach, arugula, kale).
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Protein Source: 1 cup of Lentils, Chickpeas, or Black Beans.
- Rationale: High fiber, low methionine (amino acid linked to aging), high satiety.
-
Fat Source: 1/2 Avocado + Extra Virgin Olive Oil (EVOO) dressing (2 tbsp).
- Willett Logic: Do not fear the oil. It improves nutrient absorption and lipid profiles.
- Carbohydrate: 1 slice of Dense Whole Kernel Bread (e.g., German rye or Pumpernickel). No white flour.
Afternoon Snack (The “Sarcopenia Brake”)
- Handful of Mixed Nuts (Almonds/Pistachios) or an Apple with Peanut Butter.
- Note: Consistent snacking on nuts is associated with a 20%+ reduction in all-cause mortality in Willett’s cohorts.
Dinner (The “Repair Meal”)
-
Protein (Rotation):
- Days 1-2: Fatty Fish (Salmon, Mackerel, Sardines) – 3-4 oz. (Omega-3s are non-negotiable for brain health).
- Days 3-5: Tofu, Tempeh, or Seitan stir-fry.
- Day 6: Poultry (Chicken breast) – Small portion.
- Day 7: Legume-based stew or Quinoa bowl.
- Red Meat: Zero to once monthly. Willett and the EAT-Lancet data suggest red meat consumption should be close to zero (<14g/day).
- Vegetables: 2 cups of cooked cruciferous vegetables (Broccoli, Brussels sprouts, Bok Choy) steamed or sautéed in Canola or Olive oil.
- Starch: 1/2 cup Quinoa or Brown Rice.
Dessert
- Dark Chocolate (>75% Cocoa): 1-2 squares.
- Fruit: Orange or Pear.
Detailed Analysis: Consensus & Divergence
1. The “Fat” Debate: Seed Oils vs. Saturated Fat
- Willett’s Position: Strongly pro-PUFA (Polyunsaturated Fatty Acids). He advocates for swapping saturated fats (butter, lard, red meat fat) with unsaturated vegetable oils (soybean, canola, sunflower, olive). He argues this reduces LDL cholesterol and CVD risk.
-
Consensus:
- High Agreement: Willett, Fuhrman, and Longo all agree on minimizing Saturated Fat (SFA).
- Disagreement: Peter Attia and others in the “metabolic health” sphere are more skeptical of high Omega-6 seed oils (linoleic acid) due to potential oxidation concerns, preferring Monounsaturated fats (Olive/Macadamia/Avocado).
- Recommendation for You: Prioritize Extra Virgin Olive Oil (consensus “Superfood”) as your primary fat. Use Canola/seed oils for high-heat cooking if necessary, but avoid deep frying.
2. Protein Quantity for the Aging Male (The “Sarcopenia” vs. “mTOR” Paradox)
-
The Conflict:
- Willett/Longo/Fontana: Historically warn against high protein (specifically animal protein) because it spikes IGF-1 and mTOR, pathways linked to accelerated aging and cancer.
- Attia/Layman: Argue that for a 65+ male, Sarcopenia (muscle wasting) is a more immediate mortality risk than cancer. They recommend high protein (1.6g–2.2g/kg).
-
Synthesis/Solution:
- At age 65, the body becomes “anabolically resistant.” You need more protein to get the same muscle-building signal.
- Optimal Strategy: Aim for the “sweet spot” of 1.2g/kg (approx. 85-95g protein for a 75kg male).
- Source Matters: Get 70-80% from Plants (Legumes, Nuts, Soy). The lower methionine content in plants may mitigate the pro-aging effects of protein while still supporting muscle.
3. Dairy and Calcium
- Willett’s Position: Controversial. He states high dairy intake does not prevent fractures and may increase prostate cancer risk. He recommends 0-1 servings/day.
- Disagreement: Government guidelines often recommend 3 servings.
- Resolution: Stick to 0-1 servings. Obtain calcium from fortified plant milks, tofu, almonds, and leafy greens. If consuming dairy, choose fermented options like Yogurt or Kefir (Longo agrees on this).
Specific Nuances from the YouTube Video
In the provided video, Willett re-emphasizes:
- “Convergence”: The nutrition wars are overblown; 90% of experts agree on the “Healthy Eating Plate” (Veg+Fruit+WholeGrain+PlantProtein).
- Trans Fats: Completely eliminated; a major victory.
- Carbohydrate Quality: The single biggest error of the 90s was replacing fat with refined starch. You must eat intact grains (berries/oats/quinoa), not pulverized flour.
Final Verdict for the 65-Year-Old Active Male
To maximize Healthspan (living healthy) and Longevity (living long):
- Adopt the “Pescetarian-Plus” diet: Mostly plants, daily nuts, frequent legumes, fish 2-3x/week.
- Resistance Train: The diet must be paired with resistance training to utilize the protein intake.
- Supplementation: At 65+, B12 is mandatory (absorption declines). Vitamin D3 (2000 IU) is highly probable to be necessary unless sun exposure is high.
Confidence Level: High. This approach triangulates the epidemiological massive data sets of Willett (Harvard) with the mechanistic biology of Longo and the clinical pragmatism of Attia.
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Willett claims there isn’t much data on legumes.
He actually prioritizes nuts around meals it sounds like, feels a bit unique. Seeds are good as well.
I went thru the whole interview, and I think the actionable quality is exceptionally good. Walter Willet is THE king of epidemiological nutrition, reasons in cool and objective terms, illustrating both evidence and the eventual issues about evidence in neutral terms. No bombastic affirmations like some other influencers, even though credible.
BEANS & LEGUMES: considering how much their benefits have been touted by other very eminent personalities (Valter Longo for example, the blue zones narrative, Dr. fuhrman), the epidemiological evidence would seem underwhelming, although in the words of WW it may be due to scarcity of data.
NUTS & SEEDS: Here the epidemiological studies seem to be overwhelmingly suggestive of extensive benefits. This in contradiction to the most extreme group of vegan lowfat doctors, whose narrative I find absolutely and inexplicably flawed.
DAIRY PRODUCTS: Here the epidemiological evidence is mixed. Best to eat lowfat products and add vegetable oils to the diet, and eat fermented products probably beneficial because of their contribute to gut biome. This I find is a group of foods which necessitates a strict evaluation of the INDIVIDUAL needs and tolerances.
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Viva Longevity altered his long term low fat diet to including nuts and oils after speaking with Walter Willet.
His stubborn LDL-C around 130-150 mg/dl dropped to 55 mg/dl. Triglycerides from 250 to 81.
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Very counterintuitive but it is easy to formulate some hypotheses, like Chris might be a hypersinthesizer of cholesterol, and some compounds present in oils, like phytosterols and others, counteract such a tendency.
Anyway, it is all so clear that extremism, be it the VLF vegan diet or the carnivore diet, carries the highest probability of hazard.
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When listening to the ZOE podcast, I remember finding it so interesting/surprising that when you eat nuts, they are not nearly as fattening as we were all taught to believe because we don’t chew them up finely enough.
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I’ve read articles where they estimated about 20% of oil remained encapsulated in the matrix and found undigested in stools. This doesn’t happen with nuts butters.
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It has something to do with the fats not phytosterols. PUFA nukes apoB when replacing SFA, for instance. I’m not surprised there are weird effects when you eat very little dietary fats at all and replace carbs for mainly PUFA and MUFA.
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Spinach is one of the highest-oxalate foods, with about 970 mg of oxalate per 100g of raw spinach. Oxalates bind with calcium in the kidneys to form calcium oxalate crystals, the most common type of kidney stone. Most healthy people (usually under 40) can safely eat spinach, especially if they stay hydrated and consume adequate calcium with meals. However if your eGFR is not perfect it’s better to exclude spinach from your diet.
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