Editors Reads Verdict
Greger's comprehensive synthesis of nutrition research makes the case for plant-based eating with rigorous citation. Readers should note his advocacy position — but the research he cites is real and important.
What We Loved
- Comprehensive scientific literature review of nutrition and chronic disease
- The daily dozen framework provides a concrete, actionable food guide
- Greger's medical credentials and citation of primary research add credibility
- The disease-by-disease structure allows targeted reading
Minor Drawbacks
- Greger's plant-based advocacy position sometimes presents data selectively
- The research cited is mostly observational — association rather than causation
- Some conclusions go further than the evidence warrants
Key Takeaways
- → Plant-based foods contain the compounds most consistently associated with longevity and disease prevention
- → Inflammation, driven by diet, is the root cause of most chronic diseases
- → The daily dozen: a list of food types to eat daily for optimal nutrition
- → Animal products are consistently associated with increased chronic disease risk in large population studies
- → Diet changes can improve and sometimes reverse chronic conditions including heart disease and type 2 diabetes
| Author | Michael Greger |
|---|---|
| Publisher | Flatiron Books |
| Pages | 576 |
| Published | December 8, 2015 |
| Language | English |
| Genre | Health, Nutrition, Science |
| Difficulty | Intermediate |
| Best For | Anyone wanting an evidence-based guide to nutrition for chronic disease prevention, particularly those open to plant-based eating. |
The Evidence-Based Case for Eating Plants
Michael Greger is a physician, author, and founder of NutritionFacts.org — a website dedicated to synthesising the nutrition research literature for general audiences. How Not to Die is his most comprehensive work: a disease-by-disease examination of the foods most likely to prevent and sometimes reverse the fifteen leading causes of premature death in America.
The book is more than a diet guide — it is an argument about the relationship between nutrition and medicine. Greger’s thesis: the medical establishment is inadequately trained in nutrition, the pharmaceutical industry has little financial incentive to promote dietary prevention, and the result is a system that treats chronic diseases with medication when many of them could be prevented or reversed by changes in diet.
Structure: Disease by Disease
The first half of the book is organised around the fifteen leading causes of death, from heart disease to prostate cancer to Parkinson’s disease. For each condition, Greger synthesises the research on nutritional risk factors and protective foods, with citation of primary studies. The structure allows focused reading: if you’re specifically interested in cardiovascular disease, you can go directly to that chapter.
The consistent finding across most conditions: greater consumption of whole plant foods (vegetables, fruits, legumes, whole grains) is associated with reduced risk, while greater consumption of processed foods and animal products is associated with increased risk.
The Daily Dozen
The book’s most practical contribution is the Daily Dozen: a checklist of twelve food categories that Greger recommends consuming daily, including beans, berries, other fruits, cruciferous vegetables, greens, other vegetables, flaxseed, nuts, spices, whole grains, beverages (water), and physical activity. The Daily Dozen app (free) has been downloaded millions of times.
Applying Appropriate Scepticism
Greger is a committed plant-based advocate, and readers should approach his book with the awareness that he is making an argument, not just reporting evidence. Most of his cited research is observational — it shows association between diet and outcomes, but cannot prove causation. The leap from “higher vegetable consumption is associated with lower heart disease rates” to “eating vegetables prevents heart disease” requires caution.
The evidence Greger cites is real; his conclusions occasionally extend further than it strictly supports.
Final Verdict
How Not to Die is the most comprehensive review of nutrition and chronic disease for general readers. Its advocacy position requires critical reading, but the research it summarises is important regardless of your dietary conclusions.
Our rating: 4.6/5 — Essential reading for anyone serious about nutrition and chronic disease prevention. Apply appropriate scepticism; absorb the core evidence.
Ready to Read How Not to Die?
Check the current price on Amazon.
Check Price on Amazon (paid link)Prices and availability are subject to change. See Amazon for current price.
Review last updated: