Papers

Muscling Out the Meat Myth

It’s my guess that there’s hardly another myth in nutrition so insidious yet so intractable as that which encourages us to believe that consuming lots of high-quality protein

– basically the stuff of animal-based foods – makes for fitness, bigness, and strength of body. Rooted in antiquity, this myth began to sprout in the minds of men (especially men, it seems) long before protein was identified and named.

The myth took root in the belief that we could get our strength, our agility, and our ability to soar to unimaginable heights if only we consumed the flesh and bodies of animals. Much later, in the early nineteenth century, when scientists identified protein as being more or less equivalent to the flesh of the animals they worshipped, it was heralded as the treasured nutrient. In the words of the famous chemist Justis von Liebig, it was none other than the very [...]

Protein

Answer to a Reader’s Question:

Many people are rightfully confused about the various ways that protein recommendations are established, and fail to know the main factors that have caused the confusion. Understanding the protein recommendations requires an understanding of the history of protein research and the serious bias that crept into the science over the years. From the beginning, there was a very strong bias that has emphasized the health importance of protein and this almost always meant animal-based protein. This bias arose even though the research results clearly showed in many cases that it SHOULD NOT be emphasized. Nonetheless nutrition researchers still emphasized higher consumption of protein because it was the “sign of civilization itself” as was said in the early 1900s and, further, that those who did not consume these generous amounts of protein (i.e., meat) were “of an effeminate nature”!

Researchers continually pushed the protein idea and [...]

Eating More Calories, Staying Thinner

Although the average caloric intake of the Chinese is higher than that of Americans (2640 vs. 2360 for adult males), and despite their smaller stature, the Chinese are much thinner than Americans. This may be attributed partially to the greater level of physical activity in rural China, but the evidence also suggests that it is explained partly by the composition of the diet.

The mainstay of the Chinese diet is cereal grain. Carbohydrate intake accounts for 70% of the caloric intake in rural China compared to about 40% in the U.S. More importantly, only 15% of the calories consumed by rural Chinese men comes from fat, compared to almost 40% in the U.S. Although the total amount of protein is more or less comparable in these two populations, the source of the protein is very different: in the U.S. over 70% of the protein is derived from non-fish animal foods [...]

Grass-Fed Animal Agriculture

(In response to a reader’s question concerning Dr. Mercola’s views on The China Study)

I’ve seen the views of Dr. Mercola several times, and this is my response:

For background, it should be noted that Dr. Mercola’s views, when he says that The China Study is “seriously flawed”, parallel very closely those of the Weston A Price Foundation (WAPF), a Washington-based agricultural lobbying group, who asserts, among other claims, that high cholesterol diets are healthy even beneficial and who not surprisingly support the consumption of raw un-pasteurized, un-homogenized grass-fed beef and other animal-based food products.

They also, perhaps to be politically correct, recommend the consumption of fruits and vegetables but in a way that is virtually meaningless. They rely heavily on a personal survey that a dentist, Weston Price, did during the 1920s and 1930s when he visited a total of 14 indigenous peoples in various parts of the world to examine [...]

What’s For Lunch?

The latest version of the Dietary Guidelines for Americans was recently published by the United States Department of Agriculture (USDA) and, except for some minor adjustments in format and design, and the addition of two new guidelines to show that the panel was doing some work, little if anything was accomplished. The guidelines are supposed to bring us up to date on what we ought to be eating. The new guidelines encourage regular physical activity and practicing food safety.

Revised every five years to reflect the latest in scientific evidence, the report sounds reasonable enough. Mainly, it infers better health if we eat more vegetables, fruits and whole grain foods, achieve and maintain a healthy weight, do regular physical activity, avoid consuming excesses of sugar, sodium and alcohol while reducing our average fat intake from its present 35% of energy consumption to 30% or less.

Although this report may be [...]

Casein Consumption

Question

I have been a eating “mostly-vegan” diet for several years now. I do not consume milk, cheese, meat, or whole eggs. I am not strict vegan because occasionally I eat egg whites, fat-free yogurt, or soy based “meat products” and cheese containing casein. I recently read The China Study and was completely astounded with how detrimental casein is to the human body. Is the amount of casein in these products considered relatively “safe” for moderate consumption (a few times per week)?

The main story line of the book relates the sequence of experimental research studies with which my current ideas about nutrition emerged. I began by doing very traditional research, by focusing on a relatively specific objective, or hypothesis. Namely, does casein–when fed to rats–encourage the growth of experimental tumors and, if so, how does it work? This is traditional research strategy.

First, we confirmed that casein does [...]