Introduction by John Mackey
1 2015, “About the National Action Plan,” National Fruit and Vegetable Alliance, accessed September 2016, http://www.nfva.org/national_action_plan.html.
2 Economic Research Service, United States Department of Agriculture: Loss Adjusted Food Availability. https://www.ers.usda.gov/data products/food availability per capita data system/summary findings/, accessed Nov. 2016.
3 2014, “Obesity and Overweight,” Centers for Disease Control and Prevention, accessed September 2016, http://www.cdc.gov/nchs/fastats/obesity overweight.htm.
PART I. THE WHOLE TRUTH: WHAT WE KNOW ABOUT DIET AND HEALTH
Chapter 1. Are You a Whole Foodie? Defining the Optimum Diet
1 2014, “Obesity and Overweight,” Centers for Disease Control and Prevention, accessed September 2016, http://www.cdc.gov/nchs/fastats/obesity overweight.htm.
2 Cynthia L. Ogden, PhD, and Margaret D. Carroll, MSPH, 2010, “Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, Trends 1960–1962 through 2007–2008,” Centers for Disease Control and Prevention, http://www.cdc.gov/nchs/data/hestat/obesity_adult_07_08/obesity_adult_07_08.pdf.
3 2014, “Childhood Obesity Facts,” Centers for Disease Control and Prevention, accessed September 2016, http://www.cdc.gov/obesity/data/childhood.html.
4 National Diabetes Statistics Report, Centers for Disease Control and Prevention, http://www.cdc.gov/diabetes/pubs/statsreport14/national diabetes report web.pdf.
5 OECD, Health at a Glance 2015: OECD Indicators (Paris: OECD Publishing, 2015).
6 Sharada Keats and Steve Wiggins, Future Diets: Implications for Agriculture and Food Prices, ODI, accessed September 2016, https://www.odi.org/future diets.
7 John Skell, “Lean Times for the Diet Industry,” Fortune, May 22, 2015, http://fortune.com/2015/05/22/lean times for the diet industry/.
8 Marketdata Enterprises Inc., Number of American Dieters Soars to 108 Million; Market to Grow 4.5% to $65 Billion in 2012 (press release).
9 Margaret Sanger Katz, “America Starts to Push Away from the Plate,” The New York Times, July 26, 2015, A1.
10 2012 Food & Health Survey, International Food Information Council Foundation, http://www.foodinsight.org/Content/3848/FINAL%202012%20Food%20and%20Health%20Exec%20Summary.pdf.
11 Patrick J. Skerrett and Walter C. Willett, “Essentials of Healthy Eating: A Guide,” Journal of Midwifery & Women’s Health 55 (6) (2010): 492–501. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3471136/pdf/nihms242610.pdf.
12 David Katz and Stephanie Meller, “Can We Say What Diet Is Best for Health?” Annual Review of Public Health 35 (2014): 83–103.
13 “Oldways Common Ground Consensus Statement on Healthy Eating,” Oldways, accessed September 2016, http://oldwayspt.org/common ground consensus.
14 2015, “About the National Action Plan,” National Fruit and Vegetable Alliance, accessed September 2016, downloaded from: http://www.nfva.org/national_action_plan.html.
15 David L. Katz, MD, MPH, “Diets, Doubts, and Doughnuts: Are We TRULY Clueless?” The Huffington Post, August 13, 2016, http://www.huffingtonpost.com/entry/diets doubts and doughnuts are we truly clueless_us_57af2fe9e4b0ae60ff029f0d.
16 Ibid.
17 Michael Greger, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (New York: Macmillan, 2015), 263.
18 Michael Pollan, Food Rules: An Eater’s Manual (New York: Penguin, 2009), xv.
19 Ibid., 41.
20 Megan Kimble, Unprocessed: My City Dwelling Year of Reclaiming Real Food (New York: William Morrow, 2015), 2.
21 Greger, How Not to Die, 264.
22 T. Colin Campbell, Whole: Rethinking the Science of Nutrition, (Dallas, TX: BenBella Books, 2013), xiii.
23 G. Bjelakovic, D. Nikolova, R. G. Simonetti, and C. Gluud, “Antioxidant Supplements for Prevention of Gastrointestinal Cancers: A Systematic Review and Meta Analysis,” Lancet, 364 (9441) (2004): 1219–1228. http://www.thelancet.com/journals/lancet/article/PIIS0140 6736(04)17138 9/abstract.
24 Michael Pollan, “Unhappy Meals,” New York Times Magazine, January 28, 2007. http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html.
Chapter 2. Calorie Rich, Nutrient Poor: Obesity, Chronic Disease, and the Modern Dietary Dilemma
1 Danielle Dellorto, “Global Report: Obesity Bigger Health Crisis Than Hunger,” CNN, December 10, 2014, http://www.cnn.com/2012/12/13/health/global burden report/, accessed November 2016
2 2014, “Obesity and Overweight,” Centers for Disease Control and Prevention, accessed September 2016, http://www.cdc.gov/nchs/fastats/obesity overweight.htm.
3 2014, “Childhood Obesity Facts,” Centers for Disease Control and Prevention, accessed September 2016, http://www.cdc.gov/obesity/data/childhood.html.
4 National Diabetes Statistics Report, Centers for Disease Control and Prevention, http://www.cdc.gov/diabetes/pubs/statsreport14/national diabetes report web.pdf.
5 United States Department of Agriculture, Economic Research Service Food Availability (Per Capita) Data System, Loss Adjusted Food Availability, https://www.ers.usda.gov/data products/food availability per capita data system/summary findings/, accessed September 2016.
6 USA Department of Agriculture Economic Research Service, https://www.ers.usda.gov/data products/food availability per capita data system/summary findings/, accessed November 2016.
7 Economic Research Service, United States Department of Agriculture: Loss Adjusted Food Availability. https://www.ers.usda.gov/data products/food availability per capita data system/summary findings/, accessed November 2016.
8 Brady Dennis, “Nearly 60 percent of Americans—the highest ever—are taking prescription drugs,” the Washington Post, November 3, 2015, https://www.washingtonpost.com/news/to your health/wp/2015/11/03/more americans than ever are taking prescription drugs/.
9 Walter C. Willett, MD, Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating (New York: Free Press, 2001), 35.
10 2016, “Obesity and Overweight,” World Health Organization, accessed September 2016, http://www.who.int/mediacentre/factsheets/fs311/en/.
11 J. H. Ledikwe et al., “Dietary energy density is associated with energy intake and weight status in US adults,” American Journal of Clinical Nutrition 83 (6) (2006): 1362–1368.
12 Joel Fuhrman, MD, The End of Dieting: How to Live for Life (San Francisco: HarperOne, 2015), 30.
13 Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free (San Francisco: HarperOne, 2011), 12.
14 Joel Fuhrman, MD, in conversation with the authors, July 2016.
15 R. J. Joseph et al., “The Neurocognitive Connection between Physical Activity and Eating Behavior,” Obesity Reviews 12 (10) (2011): 800–812, doi:10.1111/j.1467 789X.2011.00893.x.
16 Veleba J, Matoulek M, Hill M, Pelikanova T, Kahleova H, “A vegetarian vs. conventional hypocaloric diet: the effect on physical fitness in response to aerobic exercise in patients with type 2 diabetes. A parallel randomized study,” Nutrients. 2016;8:pii:E671.
Chapter 3. Connecting Diet and Disease: Nutritional Science Looks at the Big Picture
1 A. Wolk, “Potential Health Hazards of Eating Red Meat,” Journal of Internal Medicine (2016): doi: 10.1111/joim.12543. http://onlinelibrary.wiley.com/doi/10.1111/joim.12543/full.
2 W. B. Grant, “A Multicountry Ecological Study of Cancer Incidence Rates in 2008 with Respect to Various Risk Modifying Factors,” Nutrients 6 (1) (2013): 163–189.
3 Susanna C. Larsson and Nicola Orsini, “Red Meat and Processed Meat Consumption and All Cause Mortality: A Meta Analysis,” American Journal of Epidemiology 179 (3) (2014): 282–289, doi:10.1093/aje/kwt261; Levine, Morgan E. et al., “Low Protein Intake Is Associated with a Major Reduction in IGF 1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population,” Cell Metabolism 19 (3), (2014) 407–417; M. Song et al., “Association of Animal and Plant Protein Intake with All Cause and Cause Specific Mortality,” JAMA Internal Medicine 176 (10) (2016): 1453–1463, doi:10.1001/jamainternmed.2016.4182.
4 Red Meat, Processed Red Meats and the Prevention of Colorectal Cancer, Publication of the Superior Health Council No. 8858, December 4, 2013.
5 2015, “Q&A on the Carcinogenicity of the Consumption of Red Meat and Processed Meat,” World Health Organization, accessed September 2016, http://www.who.int/features/qa/cancer red meat/en/.
6 World Cancer Research Fund International/American Institute for Cancer Research. “Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective.” Washington DC: AICR, 2007, 11. http://www.aicr.org/assets/docs/pdf/reports/Second_Expert_Report.pdf, accessed September 2016.
7 Jane E. Brody, “Huge Study of Diet Indicts Fat and Meat,” The New York Times, May 8, 1990, http://www.nytimes.com/1990/05/08/science/huge study of diet indicts fat and meat.html.
8 T. Colin Campbell, PhD, and Thomas M. Campbell II, MD, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long Term Health (Dallas, TX: BenBella Books, 2005), 7.
9 Tara Parker Pope, “Nutrition Advice from the China Study,” Well (blog), The New York Times, January 7, 2011, http://well.blogs.nytimes.com/2011/01/07/nutrition advice from the china study/.
10 Ibid.
11 Ibid.
12 Campbell and Campbell, China Study, 7.
13 Dan Buettner, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, (Washington DC: National Geographic, 2015), 66.
14 Emily Esfahani Smith, “The Lovely Hill Where People Live Longer and Happier,” Atlantic, February 4, 2013, http://www.theatlantic.com/health/archive/2013/02/the lovely hill where people live longer and happier/272798/.
15 Buettner, Blue Zones Solution, 65.
16 Adventist Health Studies: An Overview, Loma Linda University, https://publichealth.llu.edu/sites/publichealth.llu.edu/files/docs/sph ahs overview.pdf.
17 Buettner, Blue Zones Solution, 65.
18 M. J. Orlich et al., “Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2,” JAMA Internal Medicine 173 (13) (2013): 1230–1238, doi:10.1001/jamainternmed.2013.6473.
19 Serena Tonstad, MD, PhD, Ru Yan, MSC, Terry Butler, DRPH, and Gary E. Fraser, MD, PhD, “Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes,” Diabetes Care 32 (5) (2009): 791–796.
20 David Blumenthal, “Academic Industrial Relationships in the Life Sciences,” New England Journal of Medicine 25 (349) (2003): 2452–2459; and Agence France Presse (AFP), June 2006.
21 P. J. Tuso et al., “Nutritional Update for Physicians: Plant Based Diets,” Permanente Journal 17 (2) (2013): 61–66, doi: 10.7812/TPP/12 085; Kate Marsh, Carol Zeuschner, and Angela Saunders, “Health Implications of a Vegetarian Diet: A Review” American Journal of Lifestyle Medicine 6 (250) (2012, originally published online November 4, 2011): 250 267, doi: 10.1177/1559827611425762.
22 K.T. Khaw et al., “Combined Impact of Health Behaviours and Mortality in Men and Women: The EPIC Norfolk Prospective Population Study,” PLOS Medicine 5 (1) (2008): e12. doi: 10.1371/journal.pmed.0050012.
23 Garth Davis, MD, in conversation with the authors, February 2016.
Chapter 4. Reverse-Engineering Longevity: Food and Culture in the Blue Zones
1 E. B. Rubin, A. E. Buehler, S. D. Halpern, “States Worse than Death among Hospitalized Patients with Serious Illnesses,” JAMA Internal Medicine, published online August 01, 2016, doi:10.1001/jamainternmed.2016.4362.
2 Dan Buettner, in conversation with the authors, July 2016.
3 Ibid.
4 A. M. Herskind et al., “The Heritability of Human Longevity: A Population Based Study of 2872 Danish Twin Pairs Born 1870–1900, Human Genetics 97 (3) (1996): 319–323.
5 Buettner, Blue Zones Solution, 37.
6 Ibid., 73.
7 Dan Buettner, in conversation with the authors, July 2016.
8 Ibid.
9 Luis Rosero Bixby, William H. Dow, and David H. Rehkopf, “The Nicoya Region of Costa Rica: A High Longevity Island for Elderly Males,” Vienna Yearbook of Population Research/Vienna Institute of Demography, Austrian Academy of Sciences 11 (2013): 109–136.
10 Dan Buettner, in conversation with the authors, July 2016.
11 Buettner, Blue Zones Solution, 179.
12 Dan Buettner, in conversation with the authors, July 2016.
13 Ibid.
14 Ibid.
15 Ibid.
16 J. Connor, “Alcohol Consumption as a Cause of Cancer,” Addiction (2016), doi: 10.1111/add.13477. http://onlinelibrary.wiley.com/doi/10.1111/add.13477/abstract.
Chapter 5. Let Food Be Thy Medicine: Using Diet to Prevent and Reverse Heart Disease
1 “Heart Disease, Stroke and Research Statistics At a Glance,” American Heart Association and American Stroke Association, https://www.heart.org/idc/groups/ahamah public/@wcm/@sop/@smd/documents/downloadable/ucm_480086.pdf.
2 Paul Chatlin, in conversation with the authors, May 2016.
3 W. F. Enos, Jr., R. H. Holmes, and J. Beyer, “Coronary Disease among United States Soldiers Killed in Action in Korea: Preliminary Report,” Journal of the American Medical Association 152 (12) (1953): 1090–1093, doi:10.1001/jama.1953.03690120006002; J. P. Strong, “Landmark Perspective: Coronary Atherosclerosis in Soldiers. A Clue to the Natural History of Atherosclerosis in the Young,” Journal of the American Medical Association 256 (20) (1986): 2863–2866; W. F. Enos Jr., J. C. Beyer, and R. H. Holmes, “Pathogenesis of Coronary Disease in American Soldiers Killed in Korea,” Journal of the American Medical Association 158 (11) (1955): 912–914.
4 J. P. Strong and H. C. McGill, “The Pediatric Aspects of Atherosclerosis,” International Journal for Research and Investigation on Atherosclerosis and Related Diseases 9 (3) (1969): 251–265; C. Napoli et al., “Fatty Streak Formation Occurs in Human Fetal Aortas and Is Greatly Enhanced by Maternal Hypercholesterolemia. Intimal Accumulation of Low Density Lipoprotein and Its Oxidation Precede Monocyte Recruitment into Early Atherosclerotic Lesions,” Journal of Clinical Investigation 100 (11) (1997): 2680–2690; G. S. Berenson, S. R. Srinivasan, T. A. Nicklas, “Atherosclerosis: A Nutritional Disease of Childhood,” American Journal of Cardiology 82 (10B) (1998): 22T–29T.
5 D. Ornish, “A Conversation with the Editor,” American Journal of Cardiology. 90 (3) (2002) 271 298.
6 D.M. Ornish, A.M. Gotto, R.R. Miller, et al, “Effects Of a Vegetarian Diet and Selected Yoga Techniques in the Treatment of Coronary Heart Disease,” Clinical Research. 1979; 27:720A.
7 Caldwell Esselstyn, MD, Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition Based Cure (New York: Avery, 2008), 17.
8 D. Ornish et al., “Can Lifestyle Changes Reverse Coronary Heart Disease?” Lancet 336 (8708) (1990): 129–133.
9 D. Ornish, L. W. Scherwitz, J. H. Billings et al., “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” Journal of the American Medical Association 280 (23) (1998): 2001–2007, doi:10.1001/jama.280.23.2001; K.L. Gould, D. Ornish, L. Scherwitz, et al. “Changes In Myocardial Perfusion Abnormalities By Positron Emission Tomography After Long Term, Intense Risk Factor Modification, JAMA 274 (11) (1995) 894 901.
10 Esselstyn, Prevent and Reverse Heart Disease, 54 55.
11 C. B. Esselstyn Jr. et al., “A Way to Reverse CAD?” Journal of Family Practice 63 (7) (2014): 356 364.
12 Dean Ornish, MD, in conversation with the authors, June 2016.
13 Kim A. Williams, MD, 2014, “Vegan Diet, Healthy Heart?” MedPage Today and the American Heart Association, http://www.medpagetoday.com/Blogs/CardioBuzz/46860.
14 Dean Ornish, in conversation with the authors, June 2016.
15 Michael Greger, in conversation with the authors, February 2016.
16 Kai Kupferschmidt, “Scientists Fix Errors in Controversial Paper about Saturated Fats,” Science, March 24, 2014, http://www.sciencemag.org/news/2014/03/scientists fix errors controversial paper about saturated fats.
17 David Katz, “Is All Saturated Fat the Same?” Huffington Post, August 14, 2011, http://www.huffingtonpost.com/david katz md/saturated fat_b_875401.html.
18 David Katz, “My Milk Manifesto,” Huffington Post, March 2, 2015, http://www.huffingtonpost.com/david katz md/my milk manifesto_b_6786048.html.
19 Paul Chatlin, in conversation with the authors, May 2016.
20 Joel Kahn, MD, in conversation with the authors, May 2016.
21 Ibid.
22 Paul Chatlin, in conversation with the authors, May 2016.
23 Ibid.
24 Akua Woolbright, in conversation with the authors, May 2016.
Chapter 6. The Epidemic of Our Time: Demystifying Diabetes
1 National Diabetes Statistics Report, Centers for Disease Control and Prevention, http://www.cdc.gov/diabetes/pubs/statsreport14/national diabetes report web.pdf.
2 A. G. Tabák, C. Herder, W. Rathmann, E.J. Brunner, & M. Kivimäki, “Prediabetes: A High Risk State for Developing Diabetes,” Lancet, 379( 9833) (2012): 2279–2290. http://doi.org/10.1016/S0140 6736(12)60283 9.
3 Neal Barnard, MD, Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs (New York: Rodale, 2006), 16.
4 B. Hemmingsen et al., “Intensive Glycaemic Control for Patients with Type 2 Diabetes: Systematic Review with Meta Analysis and Trial Sequential Analysis of Randomised Clinical Trials,” BMJ 343 (d6898) (2011). doi: 10.1136/bmj.d6898.
5 H. C. Gerstein et al., “Effects of Intensive Glucose Lowering in Type 2 Diabetes,” New England Journal of Medicine 358 (24) (2008): 2545–2559, doi: 10.1056/NEJMoa0802743.
6 R. Rodríguez Gutiérrez and V. M. Montori, “Glycemic Control for Patients with Type 2 Diabetes Mellitus: Our Evolving Faith in the Face of Evidence,” Circulation: Cardiovascular Quality and Outcomes 9 (5) (2016): 504–512, doi:10.1161/CIRCOUTCOMES.116.002901.
7 Neal Barnard, MD, in conversation with the authors, May 2016.
8 Ibid.
9 M. Roden et al., “Mechanism of Free Fatty Acid Induced Insulin Resistance in Humans.” Journal of Clinical Investigation 97 (12) (1996): 2859–2865; M. Krssak et al., “Intramyocellular Lipid Concentrations Are Correlated with Insulin Sensitivity in Humans: A 1H NMR Spectroscopy Study,” Diabetologia 42 (1) (1999): 113–116; A. V. Greco et al., “Insulin Resistance in Morbid Obesity: Reversal with Intramyocellular Fat Depletion,” Diabetes 51 (1) (2002): 144–151; L. M. Sparks et al., “A High Fat Diet Coordinately Downregulates Genes Required for Mitochondrial Oxidative Phosphorylation in Skeletal Muscle,” Diabetes 54 (7) (2005): 1926–1933.
10 A. T. Santomauro et al., “Overnight Lowering of Free Fatty Acids with Acipimox Improves Insulin Resistance and Glucose Tolerance in Obese Diabetic and Nondiabetic Subjects,” Diabetes 48 (9) (1999) 1836–1841, doi: 10.2337/diabetes.48.9.1836; A. V. Greco et al. “Insulin Resistance in Morbid Obesity: Reversal with Intramyocellular Fat Depletion,” Diabetes 51 (1) (2002): 144–151; M. Roden et al., “Mechanism of Free Fatty Acid–Induced Insulin Resistance in Humans,” Journal of Clinical Investigation 97 (12) (1996): 2859–2865.
11 Neal Barnard et al., “A Low Fat Vegan Diet and a Conventional Diabetes Diet in the Treatment of Type 2 Diabetes: A Randomized, Controlled, 74 Wk Clinical Trial,” American Journal of Clinical Nutrition 89 (5) (2009): 1588S–1596S.
12 D. A. Snowdon and R. L. Phillips, “Does a Vegetarian Diet Reduce the Occurrence of Diabetes?” American Journal of Public Health 75 (5) (1985): 507–512.
13 S. Tonstad et al., “Vegetarian Diets and Incidence of Diabetes in the Adventist Health Study 2.” Nutrition, Metabolism, and Cardiovascular Diseases : NMCD 23 (4) (2013): 292–299.
14 U. Smith, “Carbohydrates, Fat, and Insulin Action,” American Journal of Clinical Nutrition 59 (3 Suppl) (1994): 686S–689S; T. G. Kiehm, J. W. Anderson, and K. Ward, “Beneficial Effects of a High Carbohydrate, High Fiber Diet on Hyperglycemic Diabetic Men,” American Journal of Clinical Nutrition 29 (8) (1976): 895–899; J. D. Brunzell et al., “Improved Glucose Tolerance with High Carbohydrate Feeding in Mild Diabetes,” New England Journal of Medicine 284 (10) (1971): 521–524; R. W. Simpson et al., “Improved Glucose Control in Maturity Onset Diabetes Treated with High Carbohydrate Modified Fat Diet,” BMJ (1979): 1753–1756; J. W. Anderson and K. Ward, “High Carbohydrate, High Fiber Diets for Insulin Treated Men with Diabetes Mellitus,” American Journal of Clinical Nutrition 32 (11) (1979): 2312–2321.
15 Q. Sun et al., “White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women,” Archives of Internal Medicine 170 (11) (2010): 961–969, doi: 10.1001/archinternmed.2010.109.
16 Robert E. Post, MD, MS, Arch G. Mainous III, PhD, Dana E. King, MD, MS, and Kit N. Simpson, DrPH et al., “Dietary Fiber for the Treatment of Type 2 Diabetes Mellitus: A Meta Analysis,” J Am Board Fam MedJournal of the American Board of Family Medicine. 2012;25 (1) (2012): 16–23.
17 S. H. Holt, J. C. Miller, and P. Petocz, “An Insulin Index of Foods: The Insulin Demand Generated by 1000 kJ Portions of Common Foods,” American Journal of Clinical Nutrition 66 (5) (1997): 1264–1276; D. Rabinowitz, T. J. Merimee, R. Maffezzoli, and J. A. Burgess, “Patterns of Hormonal Release after Glucose, Protein, and Glucose Plus Protein,” Lancet 2 (7461) (1966): 454–456.
18 Y. Yokoyama, N. D. Barnard, S. M. Levin, and M. Watanabe, “Vegetarian Diets and Glycemic Control in Diabetes: A Systematic Review and Meta Analysis,” Cardiovascular Diagnosis and Therapy 4 (5) (2014): 373–382, doi: 10.3978/ j.issn.2223 3652.2014.10.04.
19 Neal D. Barnard et al., “A Low Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes,” Diabetes Care 29 (8) (2006): 1777–1783, doi: 10.2337/dc06 0606.
20 Riitta Törrönen et al., “Postprandial Glucose, Insulin, and Free Fatty Acid Responses to Sucrose Consumed with Blackcurrants and Lingonberries in Healthy Women,” American Journal of Clinical Nutrition 96 (3) (2012): 527–533, doi:10.3945/ajcn.112.042184; R. Törrönen et al., “Berries Reduce Postprandial Insulin Responses to Wheat and Rye Breads in Healthy Women,” Journal of Nutrition 143 (4) (2013): 430–436, doi: 10.3945/jn.112.169771.
21 Allan S. Christensen, Lone Viggers, Kjeld Hasselström, and Søren Gregersen, “Effect of Fruit Restriction on Glycemic Control in Patients with Type 2 Diabetes—A Randomized Trial,” Nutrition Journal 12 (29) (2013).
22 Amanda Fiegl, “Global Checkup: Most People Living Longer, but Sicker,” National Geographic News, December 14, 2012, http://news.nationalgeographic.com/news/2012/12/121213 global health disease life expectancy nutrition.
23 Neal Barnard, MD, in conversation with the authors, May 2016.
24 Garth Davis, MD and Howard Jacobson, Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do about It (New York: HarperCollins, 2015), 63.
25 Carl B. Frederick, Kaisa Snellman, and Robert D. Putnam, “Increasing Socioeconomic Disparities in Adolescent Obesity,” Proceedings of the National Academy of Sciences 111 (4) (2014): 1338–1342, doi:10.1073/pnas.1321355110.
Chapter 7. The Great Grain Robbery: Rethinking the Low-Carb Trend
1 Health, United States, 2015: With Special Feature on Racial and Ethnic Health Disparities, National Center for Health Statistics, http://www.cdc.gov/nchs/data/hus/hus15.pdf#056.
2 Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies of Sciences, https://www.nationalacademies.org/hmd/Reports/2002/Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty Acids Cholesterol Protein and Amino Acids.aspx.
3 Teresa T. Fung, ScD, et al., “Low Carbohydrate Diets and All Cause and Cause Specific Mortality: Two Cohort Studies,” Annals of Internal Medicine 153 (5) (2010): 289 298; A. Trichopoulou et al., “Low Carbohydrate–High Protein Diet and Long Term Survival in a General Population Cohort,” European Journal of Clinical Nutrition 61 (5) (2007): 575–581; Hiroshi Noto, Atsushi Goto, Tetsuro Tsujimoto, Mitsuhiko Noda, “Low Carbohydrate Diets and All Cause Mortality: A Systematic Review and Meta Analysis of Observational Studies,” PLOS ONE 8 (1) e55030, 2013.
4 John McDougall, MD, “For the Love of Grains,” McDougall Newsletter, January 2008, https://www.drmcdougall.com/misc/2008nl/jan/grains.htm.
5 John A. McDougall and Mary McDougall, The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! (New York: Rodale Books, 2013), 8.
6 John McDougall, in conversation with the authors, September 2016.
7 Philip Klemmer, Clarence E. Grim, and Friedrich C. Luft “Who and What Drove Walter Kempner? The Rice Diet Revisited,” Hypertension 64 (4) (2014): 684–688. doi: 10.1161/HYPERTENSIONAHA.114.03946.
8 John McDougall et al., “Effects of 7 Days on an Ad Libitum Low Fat Vegan Diet: The McDougall Program Cohort,” Nutrition Journal 13 (99) (2014). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209065/#__ffn_sectitle, doi: 10.1186/1475 2891 13 99.
9 David Perlmutter, Grain Brain (New York: Little, Brown and Company, 2013), 32.
10 A. Rubio Tapia, J.F. Ludvigsson, T.L. Brantner, J.A. Murray, J.E. Everhart, “The Prevalence of Celiac Disease in the United States,” American Journal of Gastroenterology, 107 (10) (2012):1538 44 doi: 10.1038/ajg.2012.219.
11 D.V. DiGiacomo, C.A. Tennyson, P.H. Green, R.T. Demmer, “Prevalence of Gluten Free Diet Adherence Among Individuals Without Celiac Disease in the USA: Results from the Continuous National Health and Nutrition Examination Survey 2009 2010”, Scandinavian Journal of Gastroenterology, 48 (8) (2013): 921 5. doi: 10.3109/00365521.2013.809598.
12 The NPD Group, Inc., Percentage of U.S. Adults Trying to Cut Down or Avoid Gluten in Their Diets Reaches New High in 2013, Reports NPD (press release), https://www.npd.com/wps/portal/npd/us/news/press releases/percentage of US adults trying to cut down or avoid gluten in their diets reaches new high in 2013 reports npd/.
13 A. Capannolo et al., “Non Celiac Gluten Sensitivity among Patients Perceiving Gluten Related Symptoms,” Digestion 92 (1) (2015): 8–13.
14 E. Q. Ye et al., “Greater Whole Grain Intake Is Associated with Lower Risk of Type 2 Diabetes, Cardiovascular Disease, and Weight Gain,” Journal of Nutrition 142 (7) (2012): 1304–1313, doi: 10.3945/jn.111.155325.
15 D. Aune et al., “Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All Cause and Cause Specific Mortality: Systematic Review and Dose Response Meta Analysis of Prospective Studies” BMJ 353 (i2716) (2016). doi: 10.1136/bmj.i2716.
16 Geng Zong, Alisa Gao, Frank B. Hu, and Qi Sun, “Whole Grain Intake and Mortality from All Causes, Cardiovascular Disease, and Cancer,” Circulation 133 (24) (2016): 2370–2380.
17 P. Tighe et al., “Effect of Increased Consumption of Whole Grain Foods on Blood Pressure and Other Cardiovascular Risk Markers in Healthy Middle Aged Persons: A Randomized Controlled Trial,” American Journal of Clinical Nutrition 92 (4) (2010): 733–40, doi: 10.3945/ajcn.2010.29417.
18 A. D. Liese et al., “Whole Grain Intake and Insulin Sensitivity: The Insulin Resistance Atherosclerosis Study,” American Journal of Clinical Nutrition 78 (5) (2003): 965–971.
19 Nicola M. McKeown et al., “Whole and Refined Grain Intakes Are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: the Framingham Heart Study,” American Journal of Clinical Nutrition 92 (5) (2010): 1165–1171.
20 Michael Lefevre and Satya Jonnalagadda, “Effect of Whole Grains on Markers of Subclinical Inflammation,” Nutrition Reviews 70 (7) (2012): 387–396, doi: 10.1111/j.1753 4887.2012.00487.x.
21 Robert A. Vogel et al., “Effect of a Single High Fat Meal on Endothelial Function in Healthy Subjects,” American Journal of Cardiology 79 (3) (1997): 350–354; Jukka Montonen et al., “Consumption of Red Meat and Whole Grain Bread in Relation to Biomarkers of Obesity, Inflammation, Glucose Metabolism and Oxidative Stress,” European Journal of Nutrition 52 (1) (2013): 337–345.
22 Michael Greger, in conversation with the authors, February 2016.
Chapter 8. The Caveman Cometh: Promises and Pitfalls of the Paleo Diet
1 Loren Cordain, The Paleo Diet (New York: John Wiley & Sons, 2010), 10.
2 Loren Cordain, 2014, “Dairy: Milking It for All It’s Worth,” accessed October 2016, http://thepaleodiet.com/dairy milking worth.
3 Hongyu Wu, PhD et al., “Association between Dietary Whole Grain Intake and Risk of Mortality: Two Large Prospective Studies in US Men and Women,” JAMA Internal Medicine 175 (3) (2015): 373–384, doi:10.1001/jamainternmed.2014.6283.
4 I. Darmadi Blackberry et al., “Legumes: The Most Important Dietary Predictor of Survival in Older People of Different Ethnicities,” Asia Pacific Journal of Clinical Nutrition 3 (2) (2004): 217–220.
5 World Cancer Research Fund International/American Institute for Cancer Research, “Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective,” Washington, D.C.: AICR, 2007.
6 Marlene Zuk, Paleofantasy: What Evolution Really Tells Us about Sex, Diet, and How We Live (New York: WW Norton & Company, 2013), 120.
7 Christina Warriner, “Debunking the Paleo Diet,” Talk at TedX OU, http://tedxtalks.ted.com/video/Debunking the Paleo Diet Christ.
8 Nathaniel J. Dominy, in conversation with John McDougall, MD, McDougall Advanced Study Weekend, Sept. 10, 2011, https://www.youtube.com/watch?v=ufNEoLeVplc.
9 Ann Gibbons, “Evolution of Diet,” National Geographic, accessed October 2016, http://www.nationalgeographic.com/foodfeatures/evolution of diet.
10 Amanda G. Henry, Alison S. Brooks, and Dolores R. Piperno, “Microfossils in Calculus Demonstrate Consumption of Plants and Cooked Foods in Neanderthal Diets (Shanidar III, Iraq; Spy I and II, Belgium)” Proceedings of the National Academy of Sciences 108 (2) (2011): 486–491, doi:10.1073/pnas.1016868108.
11 Melvin Konner, “Confessions of a Paleo Pioneer,” Wall Street Journal, January 20, 2016, http://www.wsj.com/articles/an evolutionary guide revised on what to eat 1453306447.
12 Ibid.
13 David Katz, “Humanity’s Fishy Origins,” Huffington Post, September 8, 2016, http://www.huffingtonpost.com/entry/humanitys fishy origins or the paleo elephant in_us_57d1b639e4b0f831f7071735.
14 Susanna C. Larsson and Nicola Orsini, “Red Meat and Processed Meat Consumption and All Cause Mortality: A Meta Analysis,” American Journal of Epidemiology 179 (3) (2014): 282–289, doi:10.1093/aje/kwt261.
PART II. THE WHOLE FOODIE LIFESTYLE
Chapter 9. So, What Should I Eat? Navigating Everyday Food Choices
1 Trisha Ward, 2016, “Dean Ornish in Defense of the Dietary Fat Heart Disease Link,” Medscape, May 12, 2016, accessed September 2016, http://www.medscape.com/viewarticle/862903.
2 Pam Popper, in conversation with the authors, May 2016.
3 Davis, Proteinaholic, 273.
4 Michael Pollan, In Defense of Food: An Eater’s Manifesto (New York, NY: Penguin, 2009) 156–157.
5 2015, “Q&A on the Carcinogenicity of the Consumption of Red Meat and Processed Meat,” World Health Organization, accessed September 2016, http://www.who.int/features/qa/cancer red meat/en/.
6 M. Song et al., “Association of Animal and Plant Protein Intake with All Cause and Cause Specific Mortality,” JAMA Internal Medicine 176 (10) (2016): 1453–1463, doi:10.1001/jamainternmed.2016.4182.
7 Jennifer J. Otten, Jennifer Pitzi Hellwig, and Linda D. Meyers, eds., National Academy Dietary reference intakes: the essential guide to nutrient requirements, (Washington DC: The National Academies Press, 2006) 144.
8 U.S. Department of Agriculture, Agricultural Research Service. 2008. Nutrient Intakes from Food: Mean Amounts and Percentages of and Alcohol, One Day, 2005 2006. Available: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/1314/Table_1_NIN_GEN_13.pdf.
9 Davis, Proteinaholic, 74.
10 Ibid., 7.
11 W. J. Craig, A. R. Mangels, “Position of the American Dietetic Association: Vegetarian Diets,” Journal of the American Dietetic Association 109 (7) (2009): 1266–1282.
12 A. P. Simopoulos, “The Importance of the Ratio of Omega 6/Omega 3 Essential Fatty Acids,” Biomedicine & Pharmacotherapy 56 (8) (2002): 365–379.
13 R. Pamplona and G. Barja, “An Evolutionary Comparative Scan for Longevity Related Oxidative Stress Resistance Mechanisms in Homeotherms,” Biogerontology 12 (2011): 409 435, doi:10.1007/s10522 011 9348 1.
14 C. V. Felton et al., “Dietary Polyunsaturated Fatty Acids and Composition of Human Aortic Plaques,” Lancet 344 (8931) (1994): 1195–1196, doi: http://dx.doi.org/10.1016/S0140 6736(94)90511 8; D. H. Blankenhorn et al., “The Influence of Diet on the Appearance of New Lesions in Human Coronary Arteries,” Journal of the American Medical Association 263 (12) (1990): 1646–1652.
15 J. Connor, “Alcohol Consumption as a Cause of Cancer,” Addiction (2016): doi: 10.1111/add.13477. http://onlinelibrary.wiley.com/doi/10.1111/add.13477/abstract.
16 R. Reiss, J. Johnston, K. Tucker, J.M. DeSesso, C.L. Keen, “Estimation of Cancer Risks and Benefits Associated with a Potential Increased Consumption of Fruits And Vegetables, Food and Chemical Toxicology 50 (12) (2012) 4421 7. doi: 10.1016/j.fct.2012.08.055.
17 Weaver CM, Plawecki KL, “Dietary calcium: adequacy of a vegetarian diet,” Am J Clin Nutr. 1994 May;59(5 Suppl):1238S 1241S.
18 E. Madry, A. Lisowska, P. Grebowiec, J. Walkowiak, “The Impact of Vegan Diet on B 12 Status in Healthy Omnivores: Five Year Prospective Study,” Acta Scientiarum Polonorum Technologia Alimentaria 11 (2) (2012): 209–212; M. S. Donaldson, “Metabolic Vitamin B12 Status on a Mostly Raw Vegan Diet with Follow Up Using Tablets, Nutritional Yeast, or Probiotic Supplements,” Annals of Nutrition and Metabolism, 44 (5–6) (2000): 229–234; I. Elmadfa, and I. Singer, “Vitamin B 12 and Homocysteine Status among Vegetarians: A Global Perspective,” American Journal of Clinical Nutrition, 89 (5) (2009): 1693S–1698S, doi: 10.3945/ajcn.2009.26736Y; A. M. Gilsing et al., “Serum Concentrations of Vitamin B12 and Folate in British Male Omnivores, Vegetarians and Vegans: Results from a Cross Sectional Analysis of the EPIC Oxford Cohort Study,” European Journal of Clinical Nutrition 64 (9) (2010): 933–939, doi: 10.1038/ejcn.2010.142.
19 Roman Pawlak et al., “Understanding Vitamin B12,” American Journal of Lifestyle Medicine, published online June 20, 2012, doi: 10.1177/1559827612450688; C. Chalouhi et al., “Neurological Consequences of Vitamin B12 Deficiency and Its Treatment,” Pediatric Emergency Care 24 (8) (2008): 538–541, doi: 10.1097/PEC.0b013e318180ff32.; T. Kwok et al., “Vitamin B 12 Supplementation Improves Arterial Function in Vegetarians with Subnormal Vitamin B 12 Status,” Journal of Nutrition, Health and Aging 16 (6) (2012): 569–573; D. K. Dror and L. H. Allen, “Effect of Vitamin B12 Deficiency on Neurodevelopment in Infants: Current Knowledge and Possible Mechanisms,” Nutrition Reviews 66 (5) (2008): 250–255, doi: 10.1111/j.1753 4887.2008.00031.x.
20 I. Volkov et al., “Modern Society and Prospects of Low Vitamin B12 Intake,” Annals of Nutrition and Metabolism 51 (5) (2007): 468–470; L. H. Allen, “How Common is Vitamin B 12 Deficiency?” American Journal of Clinical Nutrition 89 (2) (2009): 693S–696S, doi: 10.3945/ajcn.2008.26947A; M. van Dusseldorp et al., “Risk of Persistent Cobalamin Deficiency in Adolescents Fed a Macrobiotic Diet in Early Life,” American Journal of Clinical Nutrition 69 (4) (1999): 664–671.
21 Joanne L. Slavin and Beate Lloyd, “Health Benefits of Fruits and Vegetables,” Advances in Nutrition 3 (4) (2012): 506–516, doi: 10.3945/an.112.002154.
22 J. R. Hunt, “Bioavailability of Iron, Zinc, and Other Trace Minerals from Vegetarian Diets,” American Journal of Clinical Nutrition 78 (3 Suppl) (2003): 633S–639S; P. J. Tuso, M. H. Ismail, B. P. Ha, and C. Bartolotto, “Nutritional Update for Physicians: Plant Based Diets,” Permanente Journal 17 (2) (2013): 61–66, doi: 10.7812/TPP/12 085; Kate Marsh, Carol Zeuschner, and Angela Saunders, “Health Implications of a Vegetarian Diet: A Review,” American Journal of Lifestyle Medicine 6 (250) (2012): 250 267, doi: 10.1177/1559827611425762.
23 D. R. Jacobs Jr., J. Ruzzin, D. H. Lee, “Environmental Pollutants: Downgrading the Fish Food Stock Affects Chronic Disease Risk,” Journal of Internal Medicine 276 (3) (2014): 240–242, doi: 10.1111/joim.12205; J. Ruzzin, D. R. Jacobs, “The Secret Story of Fish: Decreasing Nutritional Value Due to Pollution?” British Journal of Nutrition 108 (3) (2012): 397–399, doi: 10.1017/S0007114512002048; W. J. Crinnion, “Polychlorinated Biphenyls: Persistent Pollutants with Immunological, Neurological, and Endocrinological Consequences,” Alternative Medicine Review 16 (1) (2011): 5–13.
24 D. F. Rawn et al., “Persistent Organic Pollutants in Fish Oil Supplements on the Canadian Market: Polychlorinated Biphenyls and Organochlorine Insecticides,” Journal of Food Science 74 (1) (2009): T14–T19, doi: 10.1111/j.1750 3841.2008.01020.x; E. Hoh et al., “Simultaneous Quantitation of Multiple Classes of Organohalogen Compounds in Fish Oils with Direct Sample Introduction Comprehensive Two Dimensional Gas Chromatography and Time of Flight Mass Spectrometry,” Journal of Agricultural and Food Chemistry 57 (7) (2009): 2653–2660, doi: 10.1021/jf900462p.
25 A. A. Welch et al., “Dietary Intake and Status of n 3 Polyunsaturated Fatty Acids in a Population of Fish Eating and Non Fish Eating Meat Eaters, Vegetarians, and Vegans and the Product Precursor Ratio [Corrected] of Linolenic Acid to Long Chain n-3 Polyunsaturated Fatty Acids: Results from the EPIC Norfolk Cohort,” American Journal of Clinical Nutrition 92 (5) (2010): 1040–1051, doi: 10.3945/ajcn.2010.29457.
26 A. V. Witte et al., “Long Chain Omega 3 Fatty Acids Improve Brain Function and Structure in Older Adults,” Cerebal Cortex 24 (11) (2014): 3059–3068, doi: 10.1093/cercor/bht163; Fats and fatty acids in human nutrition. Report of an expert consultation, (Rome: Food and Agriculture Organization of the United States, 2010) 1 166.
27 B. Sarter, K. S. Kelsey, T. A. Schwartz, and W. S. Harris, “Blood Docosahexaenoic Acid and Eicosapentaenoic Acid in Vegans: Associations with Age and Gender and Effects of an Algal Derived Omega 3 Fatty Acid Supplement,” Clinical Nutrition 34 (2) (2015): 212–218, doi: 10.1016/j.clnu.2014.03.003.
28 Ibid.
29 K. Lane, E. Derbyshire, W. Li, and C. Brennan, “Bioavailability and Potential Uses of Vegetarian Sources of Omega 3 Fatty Acids: A Review of the Literature,” Critical Reviews in Food Science and Nutrition 54 (5) (2014): 572–579, doi: 10.1080/10408398.2011.596292.
30 M. Narce, J. P. Poisson, J. Bellenger, and S. Bellenger, “Effect of Ethanol on Polyunsaturated Fatty Acid Biosynthesis in Hepatocytes from Spontaneously Hypertensive Rats,” Alcoholism: Clinical and Experimental Research 25 (8) (2001): 1231–1237; D. F. Horrobin, “A Biochemical Basis for Alcoholism and Alcohol Induced Damage Including the Fetal Alcohol Syndrome and Cirrhosis: Interference with Essential Fatty Acid and Prostaglandin Metabolism,” Medical Hypotheses 6 (9) (1980): 929–942.
31 B. Lands, “Dietary Omega 3 and Omega 6 Fatty Acids Compete in Producing Tissue Compositions and Tissue Responses,” Military Medicine 179 (11 Suppl) (2014): 76–81, doi: 10.7205/MILMED D 14 00149.
32 James V. Pottala et al. “Higher RBC EPA + DHA Corresponds with Larger Total Brain and Hippocampal Volumes: WHIMS MRI Study,” Neurology 82 (5) (2014): 435–442.
33 A. Veronica Witte et al., “Long Chain Omega 3 Fatty Acids Improve Brain Function and Structure in Older Adults,” Cerebral Cortex 24 (11) (2014): 3059–3068, doi:10.1093/cercor/bht163.
Chapter 10. The Essential Eight: Health-Promoting Foods to Eat Every Day
1 Monica H. Carlsen et al., “The Total Antioxidant Content of More than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide,” Nutrition Journal 9 (3) (2010).
2 George H. Perry, Nathaniel J. Dominy, Katrina G. Claw et al., “Diet and the Evolution of Human Amylase Gene Copy Number Variation,” Nature Genetics 39 (10) (2007): 1256–1260.
3 Aune Dagfinn et al., “Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All Cause and Cause Specific Mortality: Systematic Review and Dose Response Meta Analysis of Prospective Studies,” BMJ 353 (i2716) (2016).
4 Y. Papanikolaou and V. L. Fulgoni III, “Bean Consumption Is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999–2002,” Journal of the American College of Nutrition 27 (5) (2008): 569–576.
5 Vanessa Ha et al., “Effect of Dietary Pulse Intake on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: A Systematic Review and Meta Analysis of Randomized Controlled Trials,” Canadian Medical Association Journal (2014), doi: 10.1503/cmaj.131727. 186 (8), 252–262.
6 Dan Buettner, in conversation with the authors, July 2016.
7 I. Darmadi Blackberry et al., “Legumes: The Most Important Dietary Predictor of Survival in Older People of Different Ethnicities,” Asia Pacific Journal of Clinical Nutrition 3 (2) (2004): 217–220.
8 A. H. Wu, M. C. Yu, C. C. Tseng, and M. C. Pike, “Epidemiology of Soy Exposures and Breast Cancer Risk,” British Journal of Cancer 98 (1) (2008): 9–14; X. O. Shu et al., “Soy food intake and breast cancer survival,” Journal of the American Medical Association 302 (22) (2009): 2437–2443.
9 L. Yan, E.L. Spitznagel, “Soy Consumption and Prostate Cancer Risk in Men: A Revisit of a Meta-Analysis, American Journal of Clinical Nutrition, 8 9(4) (2009) 1155-63.
10 Neal Barnard, MD, “Settling the Soy Controversy,” Huffington Post, April 26, 2010, http://www.huffingtonpost.com/neal barnard md/settling the soy controve_b_453966.html.
11 Hong Mei Zhang et al., “Research Progress on the Anticarcinogenic Actions and Mechanisms of Ellagic Acid.” Cancer Biology & Medicine 11 (2) (2014): 92–100.
12 E. E. Devore, J. H. Kang, M. M. B. Breteler, and F. Grodstein, “Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline,” Annals of Neurology 72 (1) (2012): 135–143, doi: 10.1002/ana.23594.
13 Iris Erlund et al., “Favorable Effects of Berry Consumption on Platelet Function, Blood Pressure, and HDL Cholesterol,” American Journal of Clinical Nutrition 87 (2) (2008): 323–331; M. L. McCullough et al., “Flavonoid Intake and Cardiovascular Disease Mortality in a Prospective Cohort of US Adults,” American Journal of Clinical Nutrition 95 (2) (2012): 454–464.
14 Monica H. Carlsen et al., “The Total Antioxidant Content of More than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide,” Nutrition Journal 9 (3) (2010).
15 Isao Muraki et al., “Fruit Consumption and Risk of Type 2 Diabetes: Results from Three Prospective Longitudinal Cohort Studies,” BMJ 347 (f5001) (2013).
16 Fuhrman, Super Immunity, 69.
17 G. Murillo and R. G. Mehta, “Cruciferous Vegetables and Cancer Prevention,” Nutrition and Cancer 41 (1–2) (2001): 17–28.
18 H. C. Hung et al., “Fruit and Vegetable Intake and Risk of Major Chronic Disease,” Journal of the National Cancer Institute 96 (21) (2004): 1577–1584.
19 P. Carter et al., “Fruit and Vegetable Intake and Incidence of Type 2 Diabetes Mellitus: Systematic Review and Meta Analysis,” BMJ 341 (c4229) (2010).
20 Latetia Moore, Jordana Turkel, and Joy Dubost, “Adults Meeting Fruit and Vegetable Intake Recommendations—United States, 2013,” Morbidity and Mortality Weekly Report 64 (26) (2015): 709–713.
21 Union of Concerned Scientists, Extra Daily Serving of Fruits or Vegetables Can Save Lives and Billions in Health Care Costs (press release), August 7, 2013, http://www.ucsusa.org/news/press_release/produce saves lives money 0398.html#.V2wgrFeHClw.
22 Joel Fuhrman, MD, 2016, “The Healthiest, Anti Cancer Foods: G BOMBS,” accessed October 2016, https://www.drfuhrman.com/learn/library/articles/29/the healthiest anti cancer foods g bombs.
23 Emilio Ros, “Health Benefits of Nut Consumption,” Nutrients 2 (7) (2010): 652–682; Ying Bao, MD, ScD et al., “Association of Nut Consumption with Total and Cause Specific Mortality,” New England Journal of Medicine 369 (21) (2013): 2001–2011, doi: 10.1056/NEJMoa1307352; Emilio Ros and Frank B. Hu, “Consumption of Plant Seeds and Cardiovascular Health,” Circulation 128 (5) (2013): 553–565, originally published July 29, 2013, http://dx.doi.org/10.1161/CIRCULATIONAHA.112.001119.
24 “The Adventist Health Study: Findings for Nuts,” Loma Linda University, accessed October 2016, http://publichealth.llu.edu/adventist health studies/findings/findings past studies/adventist health study findings nuts.
25 J. Sabaté, “Nut Consumption and Body Weight,” American Journal of Clinical Nutrition 78 (3 Suppl) (2003): 647S–650S.
Chapter 11. Healthier and Happier: The Psychology and Physiology of Food and Pleasure
1 Douglas J. Lisle, PhD and Alan Goldhamer, DC, The Pleasure Trap: Mastering the Hidden Force That Undermines Health and Happiness (Summertown, TN: Healthy Living Publications, 2006), 15.
2 Ibid., 21.
3 V. Bassareo and G. Di Chiara, “Differential Responsiveness of Dopamine Transmission to Food Stimuli in Nucleus Accumbens Shell/Core Compartments,” Neuroscience 89 (3) (1999): 637–641.
4 A. Drewnowski, D.D. Krahn, M.A. Demitrack, K. Nairn, B.A. Gosnell, “Taste Responses and Preferences for Sweet High-Fat Foods: Evidence for Opioid Involvement,” Physiological Behavior, 51 (2) (1992) 371-9.
5 E. Hazum, J.J. Sabatka, K.J. Chang, D.A. Brent, J.W. Findlay, P. Cuatrecasas, “Morphine in Cow and Human Milk: Could Dietary Morphine Constitute a Ligand for Specific Morphine (Mu) Receptors?” Science. 213 (4511) (1981) 1010-12; H. Meisel, R.J. FitzGerald, “Opioid Peptides Encrypted in Intact Milk Protein Sequences,” British Journal of Nutrition, 84 (Suppl 1) (2000) 27-31.
6 Lisle and Goldhamer, Pleasure Trap, 89.
7 Ciara Rooney, Michelle C. McKinley, and Jayne V. Woodside, “The Potential Role of Fruit and Vegetables in Aspects of Psychological Well-Being: A Review of the Literature and Future Directions,” Proceedings of the Nutrition Society 72 (4) (2013): 420 432, doi:10.1017/S0029665113003388.
8 B. A. White, C. C. Horwath, and T. S. Conner, “Many Apples a Day Keep the Blues Away—Daily Experiences of Negative and Positive Affect and Food Consumption in Young Adults,” British Journal of Health Psychology 18 (4) (2013): 782–798, doi:10.1111/bjhp.12021.
9 T. S. Conner, K. L. Brookie, A. C. Richardson, and M. A. Polak, “On Carrots and Curiosity: Eating Fruit and Vegetables Is Associated with Greater Flourishing in Daily Life,” British Journal of Health Psychology 20 (2) (2015): 413–427, doi:10.1111/bjhp.12113.
10 Michael Greger, 2016, “Which Foods Increase Happiness?” NutritionFacts.org, accessed October 2016, http://nutritionfacts.org/video/foods increase happiness.
11 B. A. White, C. C. Horwath, and T. S. Conner, “Many Apples a Day Keep the Blues Away—Daily Experiences of Negative and Positive Affect and Food Consumption in Young Adults,” British Journal of Health Psychology 18 (4) (2013): 782–798, doi:10.1111/bjhp.12021.
Chapter 12. Making the Shift: Proven Strategies for Successful Transitions
1 Thomas Campbell, MD, The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole Food, Plant Based Diet (New York: Rodale Books, 2016), 140.
2 Kathy Freston, The Book of Veganish (New York: Pam Krauss/Avery, 2016), 113.
3 J. Holt Lunstad, T. B. Smith, J. B. Layton, “Social Relationships and Mortality Risk: A Meta Analytic Review,” PLOS Medicine 7 (7): e1000316. doi: 10.1371/journal.pmed.1000316.
4 Pam Popper, in conversation with the authors, May 2016.
5 Matthew Lederman, MD, and Alona Pulde, MD, The Forks over Knives Family: Every Parent’s Guide to Raising Healthy, Happy Kids on a Whole Food, Plant Based Diet (New York: Touchstone, 2016), 45.
6 Ibid., 48.
7 Ibid., 50.
8 Ibid., 51.
9 Ibid.
10 Pam Popper, in conversation with the authors, May 2016.
Chapter 13. Change Your Plate, Change the World
1 “Farm Animal Statistics: Slaughter Totals,” the Humane Society of the United States, accessed October 2016, http://www.humanesociety.org/news/resources/research/stats_slaughter_totals.html?referrer=https://www.google.com.
2 Sir Paul McCartney, narrating PETA video Glass Walls, http://www.peta.org/videos/glass walls 2/.
3 Wayne Pacelle, The Humane Economy: How Innovators and Enlightened Consumers Are Transforming the Lives of Animals (New York: William Morrow, 2016), 280.
4 Colin Spencer, Vegetarianism: A History (New York: Four Walls Eight Windows, 2002), 43.
5 Jeremy Bentham, An Introduction to the Principles of Morals and Legislation (Minneola, New York: Dover Publications, 2007), 311.
6 Peter Singer, Animal Liberation (New York: Harper Perennial, 2009), 163.
7 Laura Wellesley, Catherine Happer, and Antony Froggatt, Changing Climate, Changing Diets: Pathways to Lower Meat Consumption (Chatham House Report), November 2015, https://www.chathamhouse.org/sites/files/chathamhouse/publications/research/CHHJ3820%20Diet%20and%20climate%20change%2018.11.15_WEB_NEW.pdf.
8 The Facts, Cowspiracy.com, accessed October 2016, http://www.cowspiracy.com/facts.
9 David Tilman and Michael Clark, “Global Diets Link Environmental Sustainability and Human Health,” Nature 515 (27) (2014): 518 22, doi: 10.1038/nature13959.
10 The Facts, Cowspiracy.com, accessed October 2016, http://www.cowspiracy.com/facts.
11 Peter Singer, ed., In Defense of Animals (New York: Basil Blackwell, 1985), 10.
12 Albert Schweitzer, “The Evolution of Ethics,” Atlantic Monthly, November 1958, 69–73.
PART III. THE 28-DAY EAT REAL FOOD PLAN
Chapter 14. 28 Days to Transform Your Health
1 Lani Muelrath, The Plant-Based Journey (Dallas, TX: BenBella Books, 2015), 58.