Notes on Nutrition

I finished a very quick read (some skimming!) of T. Colin Campbell's The China Study. I have wanted to read this for some time and I wasn't disappointed. It was excellent! Here are a few quick notes that particularly stood out to me. Of course, they are out of context, but I wanted to remember these nuggets, as well as share them so you, Dear Reader, may also be inspired to pick up his informative book.

1) "The results showed that high-fiber intake was consistently associated with lower rates of cancers of the rectum and colon. High-fiber intakes also were associated with lower levels of blood cholesterol. Of course, high-fiber consumption reflected high plant-based food consumption; foods such as beans, leafy vegetables and whole grains are all high in fiber." (p 92) I think of fiber from whole foods as the steel wool scrubbing out my insides. It's necessary and GOOD!

2)From a section on "the Atkins Crisis": "Americans consumed thirteen pounds more added fats and oils per person in 1997 than in 1970, up from 52.6 to 65.6 pounds." (p 95) There is a lot more I want to add on this, namely that I agree with Dr. Campbell that the Atkins "diet" is a very bad idea. I'm shocked by how dramatically our consumption has increased.

3) On breast cancer: "It is true that if you have a family history of breast cancer, you are at an increased risk of getting the disease. However, one research group found that less than 3% of all breast cancer cases can be attributed to family history." (p161) Family history is a SMALL indicator of one's susceptibility for breast cancer. What we are eating is so much more important! (Remember the post about broccoli and breast cancer?)

4) Relating to menopause: "During the reproductive years, hormone levels are elevated, although the levels among women who eat plant-based diets are not as elevated. When women reach the end of their reproductive years, it is entirely natural for reproductive hormones of all women to drop to a low 'base' level. As reproductive years come to an end, the lower hormone levels among plant eaters don't crash as hard as they do among animal eaters. These abrupt hormone changes in the body are what cause menopausal symptoms. Therefore, a plant-based diet leads to less severe hormone crash and a gentler menopause." (p 167-168) By the way, this relates to something I heard Wendy Campbell, RN, say in a lecture. She alluded that women who consume plant-based diets (mainly in Asia) do not experience menopause and it's symptoms like Americans do. The China Study research explains this well for me.

5) On milk consumption and osteoporosis: "Americans consume more cow's milk and its products per person than most populations in the world. So Americans should have wonderfully strong bones, right? Unfortunately not. A recent study showed that American women aged fifty and older have one of the highest rates of hip fractures in the world. The only countries with higher rates are in Europe and in the south Pacific (Australia and New Zealand) where they consume even more milk than the United States." (p204)

6) Regarding kidney stones: "A substantial and convincing effect on stone formation has been demonstrated for animal-based foods. Recent research also shows that kidney stone formation can be initiated by the activity of free radicals, and may thus be prevented by consumption of antioxidant-containing plant-based foods." (p 213) My response: Yeah, JuicePlus+!