11 replies to this topic

[JeremyPJme]

Hello,

I'm looking for a good reading regarding nutrition.

Can be anything related to it:

Diets, CR, Paleo;
Fundamentals of nutrition;
Eating patterns, IF;
TCM;
Ayurveda;
Etc.

So, do you have a book to recommend? Why?

Edited by JeremyPJme, 01 May 2013 - 10:30 AM.

[theconomist]

I'd recommend Eat to live by Joel Fuhrman to get started. It's a very good book with a LOT of references.

[misterE]

Eat to live by Joel Fuhrman is great! I would also recommend:
The China Study by T Colin Cambell.
The Starch Solution by John McDougall.
Eat More Weigh Less by Dean Ornish.
Dr. Neal Barnard’s Program for Reversing Diabetes by Neal Barnard.
Prevent & Reverse Heart Disease by Caldwell Esselstyn.
The Pritikin Program for Diet & Exercise by Nathan Pritikin.
The Pleasure Trap by Doug Lisle and Alan Goldhammer.

[MizTen]

The Perfect Health Diet by Paul Jaminet & Sou-Ching Jaminet is probably the most sane and well researched approach I've ever read and followed. It is a modified Paleo diet. Don't let the term ''lose weight'' in the subtitle discourage you (if you do not want to lose weight). That term is probably more of a "hook" to help the book sell. Get the latest edition.

The authors provide lots of well reasoned suggestions, supported by research. They also have really excellent supplement recommendations that won't bust your budget.

For me it has been the ultimate and final strategy for excellent health. After failed vegetarian, standard American health food, ketogenic, and Paleo approaches over the years, the Perfect Health Diet is the dietary solution for me. No more inflammation, among many other benefits.

Their website is:

http://perfecthealthdiet.com/

[DePaw]

Nutrition and Physical Degeneration by Dr Weston A Price.

Freely available here: http://gutenberg.net...2/0200251h.html

[JeremyPJme]

Many, many thanks guys..

- theconomist
I will definitely check it out.

- misterE
I know only The Pleasure Trap and The China Study; which I had the opportunity to read some fragments in one occasion and I thought it has a lot of great information despite the fact that it is full of controvertial statements.

- MizTen
A modified Paleo is what I am looking for, sounds great, yet I'm open minded to books such as China Study. After reading I'll let you know.

- DePaw
Thanks man!

[DePaw]

Scientific review of the China Study using its original data: http://rawfoodsos.com/the-china-study/

[theconomist]

Scientific review of the China Study using its original data: http://rawfoodsos.com/the-china-study/

Campbell had an agenda, it's kind of old news, his data still stands (and has been confirmed by many other studies); a plant based diet is superior to an animal based diet, yes it will be higher in carbohydrates but that should not be a problrem as long as you are healthy and not on a keto diet for purposes other than general health (brain,prostate cancer, epileptic fits, weight loss..). It's time to start looking at things from a macro perspective and stop beating on dead wood. There are arguments both for and against an animal based diet however there is absolutely no doubt as to the superiority of a plant based one especially considering what most commercially available meat today consists of. Furthermore it is very possible for a person to adhere to a low carb diet while on a plant based diet. The occasional lean steak is fine(it'll be even better if it's grass fed organic meat), fish is good for you in moderation but let's not demonise a whole diet to feel good about eating bacon.

Back on topic, wether you include meat in your diet or not is up to you, if you do try (as much as possible) to limit it and make sure it's grass feed organic.

PS: when I'm refering to plant based I'm talking mainly about vegetables, fruits and nuts. I leave grains out of it because that debate is a whole other ocean I don't want to plunge into.

[misterE]

I think that a grain-based diet (with the addition of steamed vegetables) is the healthiest, not only for you but for the planet. If it wasn’t for grains, humanity today would never have progressed this far, grains are what allowed for civilization and population growth.

Epidemiological studies show that when third-world countries switch from their grain-based diet to a diet high in dairy, meats and refined-sugars, they quickly become ill with dietary-diseases.

Look here, this study was published last year and it clearly tells people what causes disease and what prevents/cures disease… yet it went unnoticed.



Food Nutr Res. 2012;56.
Changes in dietary habits after migration and consequences for health: a focus on South Asians in Europe.

Holmboe-Ottesen G, Wandel M.
Abstract



BACKGROUND:

Immigrants from low-income countries comprise an increasing proportion of the population in Europe. Higher prevalence of obesity and nutrition related diseases, such as type 2 diabetes (T2D) and cardiovascular disease (CVD) is found in some immigrant groups, especially in South Asians.



AIM:

To review dietary changes after migration and discuss the implication for health and prevention among immigrants from low-income countries to Europe, with a special focus on South Asians.

METHOD:

Systematic searches in PubMed were performed to identify relevant high quality review articles and primary research papers. The searches were limited to major immigrant groups in Europe, including those from South Asia (India, Pakistan, Bangladesh, Sri Lanka). Articles in English from 1990 and onwards from Europe were included. For health implications, recent review articles and studies of particular relevance to dietary changes among South Asian migrants in Europe were chosen.

RESULTS:

Most studies report on dietary changes and health consequences in South Asians. The picture of dietary change is complex, depending on a variety of factors related to country of origin, urban/rural residence, socio-economic and cultural factors and situation in host country. However, the main dietary trend after migration is a substantial increase in energy and fat intake, a reduction in carbohydrates and a switch from whole grains and pulses to more refined sources of carbohydrates, resulting in a low intake of fiber. The data also indicate an increase in intake of meat and dairy foods. Some groups have also reduced their vegetable intake. The findings suggest that these dietary changes may all have contributed to higher risk of obesity, T2D and CVD.

IMPLICATIONS FOR PREVENTION:
A first priority in prevention should be adoption of a low-energy density - high fiber diet, rich in whole grains and grain products, as well as fruits, vegetables and pulses. Furthermore, avoidance of energy dense and hyperprocessed foods is an important preventive measure.





This study clearly shows that the dietary-trend away from vegetables, whole-grains and pulses (beans) towards sugar, fats, meats and dairy-products causes the diseases of modern man.

Virtually every epidemiological-study shows this pattern. It’s been clearly shown in China, Japan, and India. In America even, grains, beans and potatoes have decreased while the intake of meat, dairy, total-fats and simple-sugar has increased over the last 100 years.

Edited by misterE, 02 May 2013 - 11:07 PM.

[theconomist]

I think that a grain-based diet (with the addition of steamed vegetables) is the healthiest, not only for you but for the planet. If it wasn’t for grains, humanity today would never have progressed this far, grains are what allowed for civilization and population growth.

Epidemiological studies show that when third-world countries switch from their grain-based diet to a diet high in dairy, meats and refined-sugars, they quickly become ill with dietary-diseases.

Look here, this study was published last year and it clearly tells people what causes disease and what prevents/cures disease… yet it went unnoticed.



Food Nutr Res. 2012;56.
Changes in dietary habits after migration and consequences for health: a focus on South Asians in Europe.

Holmboe-Ottesen G, Wandel M.
Abstract



BACKGROUND:

Immigrants from low-income countries comprise an increasing proportion of the population in Europe. Higher prevalence of obesity and nutrition related diseases, such as type 2 diabetes (T2D) and cardiovascular disease (CVD) is found in some immigrant groups, especially in South Asians.



AIM:

To review dietary changes after migration and discuss the implication for health and prevention among immigrants from low-income countries to Europe, with a special focus on South Asians.

METHOD:

Systematic searches in PubMed were performed to identify relevant high quality review articles and primary research papers. The searches were limited to major immigrant groups in Europe, including those from South Asia (India, Pakistan, Bangladesh, Sri Lanka). Articles in English from 1990 and onwards from Europe were included. For health implications, recent review articles and studies of particular relevance to dietary changes among South Asian migrants in Europe were chosen.

RESULTS:

Most studies report on dietary changes and health consequences in South Asians. The picture of dietary change is complex, depending on a variety of factors related to country of origin, urban/rural residence, socio-economic and cultural factors and situation in host country. However, the main dietary trend after migration is a substantial increase in energy and fat intake, a reduction in carbohydrates and a switch from whole grains and pulses to more refined sources of carbohydrates, resulting in a low intake of fiber. The data also indicate an increase in intake of meat and dairy foods. Some groups have also reduced their vegetable intake. The findings suggest that these dietary changes may all have contributed to higher risk of obesity, T2D and CVD.

IMPLICATIONS FOR PREVENTION:
A first priority in prevention should be adoption of a low-energy density - high fiber diet, rich in whole grains and grain products, as well as fruits, vegetables and pulses. Furthermore, avoidance of energy dense and hyperprocessed foods is an important preventive measure.





This study clearly shows that the dietary-trend away from vegetables, whole-grains and pulses (beans) towards sugar, fats, meats and dairy-products causes the diseases of modern man.

Virtually every epidemiological-study shows this pattern. It’s been clearly shown in China, Japan, and India. In America even, grains, beans and potatoes have decreased while the intake of meat, dairy, total-fats and simple-sugar has increased over the last 100 years.

I definitely agree with you that grains are necessary in a diet for satiety, energy intake... however ideally one wouldn't even eat at all grains because they don't have any phytochemicals or direct health benefits and are low in vitamins. Wouldn't you think that a perfect diet would be one filled with green leafy vegetables (several pounds a day worth) as well as a wide spectrum of vegetables and fruits to provide most of your vitamin needs (with your main starch intake being from things like pumpkins and sweet potatoes)? Or am I missing something? Sure the vegetable only diet would be impossible to maintain and cannot feed the world in a large scale but on a personal level what benefits do grains have? Am I missing something?

[misterE]

but on a personal level what benefits do grains have? Am I missing something?

Grains have the perfect ratio on nutrients. It provides starch, which is what the body is designed to run on. Grains, beans and potatoes stimulate insulin production. Plain and simple… insulin is needed by the body to be healthy. Basically, without insulin-signaling in the body, the body develops metabolic-syndrome.

In regards to antioxidant properties, if you look at what the sciencetific-literature says, it shows that whole-grains provide just as much (and sometimes more) antioxidant-properties than fruit and vegetables! Whole-grains are also high in minerals, fiber and vitamins (except vitamin-A, vitamin-B12, vitamin-C and vitamin-D), which you can get from vegetables, sunshine and an occasional meat dish… or brewers-yeast. Whole-grains also lack saturated-fat, cholesterol, and are low in dioxins and other environmental-contaminates.

[eddielang]

but on a personal level what benefits do grains have? Am I missing something?

Grains have the perfect ratio on nutrients. It provides starch, which is what the body is designed to run on. Grains, beans and potatoes stimulate insulin production. Plain and simple… insulin is needed by the body to be healthy. Basically, without insulin-signaling in the body, the body develops metabolic-syndrome.

In regards to antioxidant properties, if you look at what the sciencetific-literature says, it shows that whole-grains provide just as much (and sometimes more) antioxidant-properties than fruit and vegetables! Whole-grains are also high in minerals, fiber and vitamins (except vitamin-A, vitamin-B12, vitamin-C and vitamin-D), which you can get from vegetables, sunshine and an occasional meat dish… or brewers-yeast. Whole-grains also lack saturated-fat, cholesterol, and are low in dioxins and other environmental-contaminates.

The inuit.

Also human, also designed to run on....

What was available to them in their natural environment.

Eat what's in yours and watch your health improve.