Fasting and Eating for Health by Joel Fuhrman; Neal D. Barnard Page B
Authors: Joel Fuhrman; Neal D. Barnard
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and selenium. These are sometimes referred to as the antioxidant nutrients. They are called antioxidants because they have the ability when combined with 35
apoproteins produced by the body to function as scavengers of toxins. They aid in controlling excessive production of free radicals, which are extremely reactive and destructive molecules.
New antioxidant nutrients are discovered every year, but they are not available in food supplements or vitamins. All of these protective nutrients that enable us to remain free of disease are found in the highest quantity in green and yellow plants and fresh fruits. These newly discovered phytochemicals with anticancer activity are being found in increasing numbers in fruits and vegetables. This is one of the hottest areas in nutritional research today.
When we do not eat a diet that obtains most of its calories from fruits and vegetables, we inevitably earn low levels of these antioxidants and protective phytochemicals in our bloodstream. Low blood levels of beta carotene and vitamin C have been linked in multiple studies with increases in cancer mortality, including breast cancer, lung cancer, stomach cancer, and colon cancer.38 A recent study reported in the medical journal Nutrition in Cancer revealed that patients who had a low beta carotene level in their blood in conjunction with a high triglyceride level had a more than tenfold increase in the risk of breast cancer.
High beta carotene and vitamin C levels in the blood are markers for high fruit and vegetable intake, therefore targeting those with a high level of the thousands of other important protective nutrients that travel along with beta carotene. We will never be able to buy them all in a health food store or pharmacy; they can be obtained only by eating large amounts of a variety of fruits and vegetables. Whenever we look at populations who consume high levels of fruits and vegetables, we find reduced levels of cancer and disease in genera1.39
Our present-day diet is responsible for most of the ill health and premature death observed today. In light of the preponderance of scientific evidence available, it would be foolish to consume a diet containing more than 20 percent fat, even though the National Cancer Institute still recommends a diet with no more than 30 percent of calories from fat. Studies indicate that diets drawing 30 percent of calories from fats have negligible effect on cancer incidence.40 To prevent cancer, fat intake must be reduced to the low levels found in countries with extremely low cancer rates, such as China, where less than 15 percent of calories are derived from fat.
In the massive China Health Study, fat intake in various provinces ranged from 6 to 24 percent of calories. Breast as well as other cancers were proportionally more prevalent as the fat intake increased. Less fat is consumed in the areas of China where cancer incidence is lowest, and this level of fat is much, much lower than what American authorities are recommending. (Our government and our health authorities, like the American Cancer Society and the American Heart Association, recommend a diet proven to cause high levels of cancer and heart disease.)
High-Protein Diets Cause Osteoporosis
36
The human body is physiologically ill-equipped to handle a diet high in refined foods, animal products, fats, and proteins, without ill effects. Just as heart disease and cancers arc strongly related to a high consumption of animal foods, the same can be said of autoimmune illnesses and osteoporosis. Multiple studies have linked osteoporosis not to low calcium intakes, but to diets high in protein, salt, refined sugar, caffeine, and phosphorous contained in soft drinks, all of which cause an excessive loss of calcium in the urine.41,42,43,44 In fact, populations that consume the highest levels of calcium usually have the highest rates of osteoporosis-related hip fractures.45 Therefore, osteoporosis should be seen as just another one of
apoproteins produced by the body to function as scavengers of toxins. They aid in controlling excessive production of free radicals, which are extremely reactive and destructive molecules.
New antioxidant nutrients are discovered every year, but they are not available in food supplements or vitamins. All of these protective nutrients that enable us to remain free of disease are found in the highest quantity in green and yellow plants and fresh fruits. These newly discovered phytochemicals with anticancer activity are being found in increasing numbers in fruits and vegetables. This is one of the hottest areas in nutritional research today.
When we do not eat a diet that obtains most of its calories from fruits and vegetables, we inevitably earn low levels of these antioxidants and protective phytochemicals in our bloodstream. Low blood levels of beta carotene and vitamin C have been linked in multiple studies with increases in cancer mortality, including breast cancer, lung cancer, stomach cancer, and colon cancer.38 A recent study reported in the medical journal Nutrition in Cancer revealed that patients who had a low beta carotene level in their blood in conjunction with a high triglyceride level had a more than tenfold increase in the risk of breast cancer.
High beta carotene and vitamin C levels in the blood are markers for high fruit and vegetable intake, therefore targeting those with a high level of the thousands of other important protective nutrients that travel along with beta carotene. We will never be able to buy them all in a health food store or pharmacy; they can be obtained only by eating large amounts of a variety of fruits and vegetables. Whenever we look at populations who consume high levels of fruits and vegetables, we find reduced levels of cancer and disease in genera1.39
Our present-day diet is responsible for most of the ill health and premature death observed today. In light of the preponderance of scientific evidence available, it would be foolish to consume a diet containing more than 20 percent fat, even though the National Cancer Institute still recommends a diet with no more than 30 percent of calories from fat. Studies indicate that diets drawing 30 percent of calories from fats have negligible effect on cancer incidence.40 To prevent cancer, fat intake must be reduced to the low levels found in countries with extremely low cancer rates, such as China, where less than 15 percent of calories are derived from fat.
In the massive China Health Study, fat intake in various provinces ranged from 6 to 24 percent of calories. Breast as well as other cancers were proportionally more prevalent as the fat intake increased. Less fat is consumed in the areas of China where cancer incidence is lowest, and this level of fat is much, much lower than what American authorities are recommending. (Our government and our health authorities, like the American Cancer Society and the American Heart Association, recommend a diet proven to cause high levels of cancer and heart disease.)
High-Protein Diets Cause Osteoporosis
36
The human body is physiologically ill-equipped to handle a diet high in refined foods, animal products, fats, and proteins, without ill effects. Just as heart disease and cancers arc strongly related to a high consumption of animal foods, the same can be said of autoimmune illnesses and osteoporosis. Multiple studies have linked osteoporosis not to low calcium intakes, but to diets high in protein, salt, refined sugar, caffeine, and phosphorous contained in soft drinks, all of which cause an excessive loss of calcium in the urine.41,42,43,44 In fact, populations that consume the highest levels of calcium usually have the highest rates of osteoporosis-related hip fractures.45 Therefore, osteoporosis should be seen as just another one of
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