Quotes About Nutrition

If we accepted the recommendation of the American Heart Association that we eat less than 5 percent of our calories as saturated fat, we would have to ban breast milk. (It contains a whopping 25 percent of its calories as saturated fat.)

When our government policies and agricultural subsidies have supported the flood of an extra 700 calories per person per day into the food system since 1970 (mostly in the form of high-fructose corn syrup from corn and trans fats), we have a problem.

saturated fat seems to promote inflammation only in the presence of too many carbs or too little fiber, or there is no connection at all.25 (The key to eating more fat, as you'll learn in Part III, is also eating more f

PGX (a special fiber to lower blood sugar, insulin, and cholesterol levels)

It loves cranberry, pomegranate, olives, prickly pear, and green tea! Stimulating the growth of just this one bacterium is associated with reduction in body weight, oxidative stress, and intestinal and liver inflammation and improved insulin sensitivity.

The conversation has changed now that science has proven that processed foods—and especially sugar—are addictive.

Even a serving of Prego tomato sauce has two teaspoons of sugar, more than two Oreo cookies.

In a dramatic study in the journal Circulation, researchers attributed 184,000 deaths each year to the effects of drinking these sugary concoctions. These drinks have been proven to cause obesity, heart disease, type 2 diabetes, and cancer.

That's why weight and metabolism are not math problems. The quality of the food you eat matters much more than the quantity.

Food is not just a source of energy or calories. Food is information. It contains instructions that affect every biological function of your body. It is the stuff that controls everything. Food affects the expression of your genes (determining which ones get triggered to cause or prevent disease) and influences your hormones, brain chemistry, immune system, gut flora, and metabolism at every level. It works fast, in real time with every bite. This is the groundbreaking science of nutrigenomics.

when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year's worth of stored energy in your fat tissue and yet feel like you are starving.

carb diet leads to a faster metabolism and sustained weight loss.

When we combine foods that are high in nutrients, we naturally eat less, even with hungry fat cells. The key here is that nutrient-dense foods (real whole foods) are satisfying, while processed empty foods (nutrient-poor foods) are less satisfying, even though they may contain more calories! This

if you eat less than you burn, you will lose weight. This seems perfectly logical. The problem? It's not true.

And food is the biggest "environmental" regulator of that complex system we call our bodies.

Ponder this: From 1983 to 2008, the number of people in the world with diabetes increased sevenfold, from 35 to 240 million. In just three years, from 2008 to 2011, we added another 110 million diabetics to our global population. Shouldn't the main question we ask be why is this happening? instead of what new drug can we find to treat it?

We know that if a study is funded by a food company, it is eight times more likely to turn up positive findings for that food company's product.

For instance, the first study linking saturated fats to heart disease, by Ancel Keys (on which 50 years of dietary policy to eat low-fat was based), looked at only about thirty men from Crete and their previous day's diet, and linked that to the fact that they had fewer heart attacks than people from countries where more saturated fat was consumed.

In other words, it is not how much you eat but what you eat that controls the metabolic switches.

Even if you consume less food and fewer calories, when you eat excess carbs or sugar, you trigger insulin, which turns on a fat-production factory in the liver and your fat-storage system, and you gain

modern people have seen too many chemicals and are ready to go back to eating dirt.

What's for dinner?

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.

A little starvation can really do more for the average sick man than can the best medicines and the best doctors.