Debunking myths from popular books about healthy eating

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

What should be eliminated from the diet to be healthy? Everything! According to the bestselling diet books. Is it true? Let's call on science to help and debunk some of the myths from popular books about nutrition.

Don't eat wheat - you will lose weight

Books:and The wheat belly by William Davis.

Thesis

According to the American cardiologist, Dr. William Davis, wheat is the main cause of excess weight.

People have been eating wheat for about 10 thousand years. However, the varieties cultivated today are very different from the wheat of the past. They contain gluten, which in turn stimulates appetite.

Also modern wheat contains amylopectin. This carbohydrate is quickly absorbed, causing a spike in blood sugar. A lot of insulin is released from the pancreas, which leads to the accumulation of internal fat. As a result - a stomach, excess weight and a "bouquet" of concomitant diseases.

Antithesis

Books from the Wheat Belly series are very well-reasoned, therefore convincing. Dr. Davis is consistent on why modern wheat is a health problem. In particular, he links the popularization of hybrid wheat varieties with an increase in the number of obese people. But correlation is a causal relationship.

One of the reasons for the increase in the number of obese people is the aging of the baby boomer generation. Whether you eat wheat or not, as you age, fat is deposited on the belly and on the sides.

Yes, abdominal fat (aka abdominal, aka visceral) is quite insidious: it provokes the synthesis of cortisol, the stress hormone. And if you follow this logic, then there is “good” and “bad” fat. But, according to, considered harmless deposits in the gluteal adipose tissue lead to the development of metabolic syndrome (pre-diabetic state). Therefore, gluteal fat (the one on your bottom) is just as dangerous as belly fat.

But even if we assume that belly fat is the most harmful, is wheat to blame for its formation? Big question …

If you really want to shed your belly, study saturated and unsaturated fatty acids and keep an eye on your carbohydrate intake. There are studies showing that people who eat unsaturated fats and digestible fiber (oats, beans, barley) in their diets gradually get rid of visceral fat.

Lower your pH if you want to be slim

Books:The alkaline cure by Stefan Domenig, The eating the alkaline way by Natasha Corrett, The amazing acid-alkaline cookbook by Bonnie Ross.

Thesis

There are many varieties of alkaline diets. Their essence is to achieve the optimal acid-base balance of nutrients in the body. It is believed that thanks to this, the metabolism will normalize and excess weight will go away. Increased acidity reduces activity, destroys bones and provokes disease. In contrast, an alkaline environment is considered beneficial.

Each product is either acidic or alkaline. Moreover, they have a diametrically opposite effect on the body. Acidic ones alkalize, and neutral taste oxidize. The optimal ratio is considered to be the ratio of 70% alkalizing products (greens, vegetables, fruits, berries) and 30% acid-forming (natural coffee, proteins, cottage cheese, beans, pasta, and so on).

Antithesis

Maintaining a normal blood pH depends, among other things, on the functioning of the kidneys. Acid-base balance in human blood is one of the most stable parameters. Diet as such cannot break it.

Scientific research on the benefits of alkaline nutrition has shown that there is no convincing evidence that alkalizing foods strengthen bones and protect against osteoporosis. There is nothing wrong with eating more vegetables and fruits (after all, they are just less high in calories), but alkaline diets should not be considered a panacea for excess weight and carcinogenesis.

Probiotics - the basis of the "ecological balance" of the body

Books:The probiotic rescue of Ellison Tannis, The probiotic revolution by Gary Hafneigle, The fermented foods for health by Deidre Rawlings.

Thesis

Fermented milk products are fashionable today. Why drink milk if you have kefir? Indeed, fermented foods contain wonderful, incredibly useful bifidobacteria and lactobacilli. These are the "good" bacteria. They live in our intestines and help our digestion. In addition, they strengthen the immune system.

Antithesis

Do foods need to be fermented to be healthy? According to the American Gastroenterological Association (AGA), probiotics are widely used to treat irritable bowel syndrome (IBS). But patients experience relief not only when they drink fermented yogurt, but also when they consume regular milk.

Let's say probiotics are really as useful as they are written about. But this does not mean that by buying yogurt, kefir or fermented baked milk marked "probiotic", we will enrich the body with healing microorganisms. When bacteria are grown in a laboratory and tested on humans, it is ensured that each test subject receives a specific dose. Most manufacturers know how many beneficial bacteria are in each package of the product. Plus, they don't make the effort to keep the bacteria "alive" as advertised. Therefore, most often we eat and drink probiotic placebo - foods with a certain amount of beneficial, but, alas, dead bacteria.

A raw food diet cleanses

Books:The raw food detox diet Natalie Rose, The raw cure Jesse Jay Jacoby, The raw food cleanse Penny Shelton.

Thesis

Cooked food accumulates toxins in the body. And toxins are a source of excess weight, as well as an inspirator of cancer. While natural raw foods, on the other hand, cleanse the body. The body recognizes and assimilates these foods easily.

In addition, cooking destroys nutrients and denatures enzymes important for healthy life. Finally, some foods just don't go well with each other. Therefore, you should not eat fruits and vegetables at the same time, otherwise you will not get any benefit from either the former or the latter.

Antithesis

Detox programs involve the elimination of toxins and toxins through diet. But even without it, we have detox organs that are designed to free the body from everything alien and harmful - these are the liver and kidneys. If they don't work, carrots won't help.

Research on the anticarcinogenic properties of raw food. Some argue that a raw food diet reduces the risk of cancer; others say that, on the contrary, cooked vegetables are safer.

Heat treatment does kill nutrients. At the same time, the beneficial lycopene contained in tomatoes is better absorbed if the tomatoes are cooked in some kind of fat. The "performance" of enzymes depends on many factors: temperature, pH and others. And it is impossible to determine what deprived the enzymes of their natural properties: the acidic environment of the stomach or cooking.

And the last thing. In science, there is no convincing argument why you cannot combine vegetables and fruits, as well as any other food.

It's time to get off the sugar needle

Books:The suicide by sugar Nancy Appleton, The sugar blues by William Dufty, The sugar nation by Jeff O'Connell, The overcoming sugar addiction Carly Randolph Pitman.

Thesis

Today sugar is not abused only by the lazy. According to endocrinologist, doctor of medical sciences, author of several books on the problem of obesity, and popular lectures ("", "") Robert Lustig, sugar leads to obesity, catalyzes old age, "clutters up" the liver and has a lot of harmful properties.

But most importantly, the brain's reaction to sugar is about the same as to cocaine and heroin. Nancy Appleton, Ph. D., says the key problem is that while our mind says "I don't want this," our body says "I need this." And manufacturers, in turn, are in no hurry to warn how wide the range of products containing sugar is.

Antithesis

Nobody says that a piece of sponge cake soaked in syrup and drizzled with chocolate is healthy. But this is not cocaine.

Most scientific research and testing is done on rats. In this case, it is important that the body of rodents and the human body react to this or that stimulus in the same way. Lab rats love sugar. Consuming it is addictive because it stimulates the pleasure-producing region of the brain. In the course of the experiments, sugar affected these centers.

But research done on humans is perfect. If sugar really caused an addiction similar to drug addiction, then it would be logical to assume that hunger was equated with the desire to eat something sweet, and overweight people would eat only cakes and sweets. But none of these scenarios are typical. Moreover, research that sugar blocks receptors that cause a surge of "drugs" in the brain (opioids, endorphins). There are many sweet teeth in the world. There are those who abuse sugar and cannot live without it. But these are rather personal problems - at the physiological level, sugar is not addictive.

Superfoods Cure All Diseases

Books:The SuperFoods Rx by Steven Pratt and Katie Matthews, The super immunity foods by Francis Sheridan Goulart.

Thesis

Superfoods (SuperFood) have super properties and are recommended by superstars in their super diets. If you form a diet of superfoods, you can get rid of almost all diseases. After all, superfoods contain antioxidants that prevent cancer, strengthen the immune system, speed up metabolism and, of course, promote weight loss.

Thus, California surgeon Stephen Pratt has developed a nutrition system based on 14 superfoods (beans, blueberries, cabbage, oranges, and so on). If you eat them all the time, you will lose weight, your skin will be beautiful and the aging process will slow down.

Antithesis

According to some studies, antioxidants do protect cells from cancer in vitro. They neutralize free radicals that cause processes in the body that are similar to rust and decay. Free radicals are known to destroy everything, including microorganisms. What's wrong with killing viruses and bacteria? The fact that they are part of the immune system and the body must fight them.

whether antioxidants prevent cancer. Some studies show this to be the case; others that antioxidants do not kill cancer cells and even make chemotherapy less effective. Obviously, laboratory experiments are one thing, but the human body is quite another. A cell in a Petri dish may react in one way, but in a complex "ecosystem" of organs in a different way.

It is even more difficult with dosages. In the laboratory, scientists use extracts (i.e. concentrated extracts of raw materials) of superfoods in specific dosages. The “eat blueberries” recommendation does not explain how much to eat in order to recharge with antioxidants. So, to feel the antioxidant effect of green tea, you need to drink several cups a day (three or more). This is not a good idea when you consider that the tannins in tea interfere with the absorption of vitamin B9.

Superfoods are good for you. But they are not a panacea for all diseases. You cannot rely on them for cancer prevention. After all, superfood is primarily food, it contains many components that affect the body in different ways. It is more effective to use individual components derived from a particular product in dosages verified by specialists.

Drink juice - you will be thin

Books:The skinny juices by Daniel Omar, The fat, sick & nearly dead: how fruits and vegetables changed my life by Joe Cross.

Thesis

Many have heard. The young man weighed 150 kg, was ill and felt disgusting. Until one fine moment I turned to a specialist in healthy eating, Dr. Joel Furman. He recommended a fast on juices from vegetables, fruits and herbs. Joe ate juices for two months and lost 30 kg.

A diet based on fresh juices is popular as it is believed to help detoxify the body. Juices are pure health. They contain more nutrients than whole fruits and no indigestible fiber.

Antithesis

The liver and kidneys cleanse the body of toxins. Nothing can replace these organs. In addition, there is no evidence that juice is an invaluable source of nutrients. But there are real problems that can be made by eating only juice. Bacteria quickly settle in freshly squeezed juice. If you drink it, then immediately.

There is a lot of "invisible" sugar in fruits, that is, purely psychologically, we do not notice that we are consuming something sweet, and therefore we easily violate the dosage.

Also, fructose and acids contained in fruits negatively affect tooth enamel.

Juices by themselves are not scary. The question is in the approach to their consumption. Extreme juicing can be detrimental to your health.

Eat like a caveman and be healthy

Books:The paleo answer by Lauren Cordain, The paleo solution by Robb Wolfe, The primal body, Primal mind by Nora Gedgaudas.

Thesis

It is based on the idea that you need to eat the way people did in the Stone Age, that is, exclude grains, dairy and legumes, sugar, processed oils and eat food that was available to our ancestors, hunters and gatherers (fish, meat, berries, nuts, roots). After all, 10 thousand years ago, people did not know about obesity. Therefore, in order to be slim and healthy, we must eat natural foods.

Antithesis

We are evolving, and every few thousand years we can state obvious changes. So people developed a tolerance for lactose, which in turn allowed us to get calcium from milk. Also, our digestive system has adapted to legumes, which are high in protein and low in fat. And the paleo diet prohibits both milk and beans. But historical identity and proper nutrition -.

Moreover, we are not the only ones evolving. Even if you become a farmer and eat meat and vegetables grown in your backyard, you still cannot equate yourself with ancient people. Animals and plants have changed too. Corn, for example, was once a weed, but now it is a cultivated plant for a healthy diet.

In addition, we imagine a Paleolithic hunter as a strong, lean fellow. But this is not the case. Archaeological excavations that then people also had health problems, including arterial disease.

Vegetarianism - the path to ultra-slimming

Books:The forks over knives by Gene Stone and Caldwell Esselstin, The China study by Colin Campbell.

Thesis

Based on the works of American scientists, practicing doctors (Caldwell Esselstin, Colin Campbell and others), the film “Forks instead of knives” was shot. It has become a worldwide bestseller. It says that proteins and fats of animal origin provoke a number of serious diseases (diabetes, cardiovascular diseases, etc.). While switching to a completely plant-based food, on the contrary, heals the body.

The link between eating habits and chronic disease is also discussed in the famous biochemist Colin Campbell. He studied mortality statistics in 65 counties in China. It turned out that when rural people predominated in the Celestial Empire and their diet was based on plant products, cancer and cardiovascular diseases were less common. Everything was spoiled by globalization, which brought more fatty animal food.

Antithesis

The film does not explicitly say that a low-fat (including vegetable) vegetarian diet stops carcinogenic processes. Because it’s a lie. Research shows that being vegan can prolong life when a person already has colon cancer. But others show that vegetarians are simply healthier than the rest of the world's population.

As for the predisposition of vegetarians and meat-eaters to heart disease, the former are indeed less susceptible to them. But, as a rule, they have higher mortality rates from other diseases.

While experts admit that the China Study has a strong correlation between dietary fat and protein and cancer and heart disease, Campbell's theory has several flaws. So, critics note that the scientist places too much emphasis on the dangers of animal proteins and uses statistics as a background for his hypothesis. Even Dr. Campbell himself admits that 100% plant foods are not necessarily better than a 95% vegetarian diet. In addition, there are opposite studies. For example, they eat a lot of food of animal origin, including saturated fat, but have a low incidence of cardiovascular disease.

Carbohydrates are a killer for the brain

Book:The grain brain by David Perlmutter.

Thesis

Carbohydrates, more specifically grains, destroy our brains. So says the neurologist, nutritionist David Perlmutter. It's all about gluten, which is found in wheat, rye, barley and products made from them. Gluten causes memory problems, insomnia, and is addictive. But Alzheimer's, Parkinson's, Attention Deficit Hyperactivity Disorder (ADHD) can be avoided. If you give up cereals and enrich the diet with more fatty foods.

Antithesis

First, this idea contradicts the plant-based diet. On the site about "Forks against knives" there is, where the fallacy of the theories of Perlmutter and Davis (about wheat and abdominal fat) is proved.

Second, the case for a low-carb diet is flimsy. Although there are studies that suggest a link between obesity and Alzheimer's disease. But they do not prove that obesity is the cause of this disease. Critics: There is no link between gluten and cognitive impairment. In addition, the book claims to be a proven fact of preliminary research that investigated the link between Herter's disease and gluten.

Nevertheless, the advantage of Perlmutter's work is that he showed how many buns we eat. Cereals are often the basis of our diet. By reducing their numbers and favoring vegetables, we can make our diet healthier.

Outcome

As you can see, many of the theories in popular books on healthy eating are shaky and contradictory. This does not mean that they do not work (for specific people in a specific period of life). Also, all authors are right at least that in order to switch to a healthy diet, you need to radically revise your diet and study your body, and not just eat a vegetable salad a couple of times a week.

But there is no miraculous diet in the world that would burn fat, cure disease and turn back time. Just as there are no absolutely harmful and absolutely healthy products. Just as there has not been and will not be a "golden time" when everyone would eat right and be healthy. People at all times will ask questions: what to eat to lose weight, and food for life or life for food?

Therefore, do not believe the loud headlines on the covers. Monitor scientific research and try to check any thesis with an antithesis.