Friday, August 15, 2014

The Truth About The Mediterranean Diet

The Cretan diet that gave rise to the interest in the so-called Mediterranean diet was not high in fat, fish, feta, or Greek yogurt as advertised or implied by advertisers. It was high in bread, beans, potatoes, vegetables, and fruits and for adult men derived only ~7 percent of energy from all animal products. 

Men in the general Mediterranean consumed almost twice as much fish as the men in Crete but had a coronary heart disease mortality rate 20 times higher than Cretan men.  Less than 4% of the Cretan men's diet consisted of fish.  That data does not provide any support for the idea that fish consumption was responsible in any degree for the very low coronary heart disease mortality rate in Crete. 

Meanwhile, men in Crete consumed almost 4 times as much bread (and therefore, wheat) as men in the U.S. cohort of the Seven Countries study; and men in the U.S. consumed 4 times as much meat, fish, eggs, and dairy products than men in Crete. Yet the men in the U.S. had a heart disease death rate about 57 times that of the men in Crete.  This data does not support claims that wheat causes heart disease (it was a large part of the protective Cretan diet) nor claims that eating more low-carbohydrate animal products protects against heart disease.  

Cretans did not consume large amounts of feta cheese or "Greek yoghurt" either.  Only about 3% of their calories came from dairy products.  That amounts to about one-half cup of yoghurt or milk, or about one-half ounce of cheese, daily, for a man consuming 2500 kcal daily. 

In addition, the Cretans who had a low risk of heart disease did not consume large amounts of olive oil nor a diet providing 40% of energy as fat as commonly claimed.  In fact, a large portion of Cretans followed Greek Orthodox fasting rituals which prescribed avoidance of olive oil on fasting days amounting to at least half the days of the year (180 to 200 days). 

The commercialized mythical Mediterranean diet rich in olive oil, feta cheese, yoghurt and fish crosses the general Mediterranean diet and the Western diet, both of which supported high rates of cardiovascular disease – 20 to 57 time that of Cretan men – when Cretan men had the lowest recorded rate.  The lowest rate of heart disease death was found among the men who ate the least animal products and got 93% of their calories from a primarily whole foods plant based diet with small amounts of added olive oil.

Wednesday, August 6, 2014

Organic Raw Fruit Contains Carcinogens! (Don't worry about it.) - YouTube

Raw food diet advocates believe we should avoid cooking because it may produce carcinogens, but they seem unaware that organic raw fruits contain naturally occurring carcinogens, before cooking.
Organically grown fruits and vegetables actually produce greater quantities of naturally occurring carcinogens than conventionally grown fruits and vegetables.

But we don't need to worry about this! In the video I explain why.

The fact that some food contains some chemical that causes cancer in lab animals if it is isolated and given in a maximum tolerable dose doesn't mean that the whole food is carcinogenic. Whole plant foods contain chemopreventive factors as well, and a plant based diet most likely has a net cancer preventive effect regardless of whether it is cooked or raw.

In fact, cooking vegetables and fruits may increase their ability to prevent cancers. See for example the data presented in Dr. Greger's video "Which Vegetable Binds Bile Best?".

Thursday, July 31, 2014

My Plant-Based Meals 7-30-14

I did my calisthenics training outdoors as usual, and the temperature was 100 degrees F and the humidity was 21%.  In this video you will see how much fluid I lost into my headband in a 1.5 hour training session.

I took in more than 3000 kcal, 116 g protein, and met all recommended nutrient requirements.  I enjoyed peanut butter and jelly sandwiches on Dave's Killer Powerseed Bread.   More details in the video.

Monday, July 28, 2014

Oldways Classes Teach US Blacks About Traditional African Plant Foods - ABC News

Paticipants Lose Body Fat and Improve Health

The Boston-based Oldways Institute is sponsoring  "Taste of African Heritage" classes, which promote healthier eating through traditional
foods:  beans, greens, rice, grains, vegetables and spices that are common in traditional African dishes.  And the classes are partially funded by a grant from Walmart:

"Formed in 1990, Oldways emphasizes traditional, plant-based diets like
those from the Mediterranean region, Asia and Latin America over the
processed items common in many American homes and restaurants. Following
a pilot program held in 2012 for the African classes, the organization
last year began using a $250,000 grant from Walmart to offer six-session
classes across the country."
 The program is proving to be a success; participants are not only learning to cook traditional African dishes, they are losing weight and gaining health:

"Fifty of 150 planned courses already have been completed, and many
participants are seeing measurable results, said Oldways president Sara
Baer-Sinnott. Baer-Sinnott said that of 240 people who have completed
personal evaluations, 66 percent lost weight, 38 percent had a decrease
in blood pressure and 55 percent lost inches from their waist."
These results came not from gimmicks, but by increasing intake of traditional plant foods, and reducing intake of refined foods, fats, and animal products.

Kudos to Oldways.

Original article:  Classes Aim to Hook US Blacks on African Foods - ABC News

Thursday, July 17, 2014

My Plant-Based Meals 7-16-14

Featuring delicious grilled tofu sandwiches.  Tracy filmed the process of making the sandwiches so watch for that video soon.

This day's meals provided 118 g protein, roughly 1.7 g per kg, more than double the RDA.  They also provided more than double my vitamin A requirement, more than 2 g calcium, 30 mg iron, and 18 mg zinc.