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Contents

CoverTitle PageCopyrightDedicationIntroduction

PART I

ENDING FOOD CONFUSION, FEAR,AND INSECURITY

PART II

WHAT THE HECK SHOULD I EAT?MeatPoultry and EggsMilk and DairyFish and SeafoodVegetables

FruitFats and OilsBeansGrainsNuts and SeedsSugar and SweetenersBeverages

PART III

WHAT ELSE YOU NEED TO KNOWABOUT FOOD

Things to Keep Out of Your FoodThings You Can Add to Your DietGood Health Starts in the Kitchen

PART IV

THE PEGAN DIET AND HOW TO EATFOR LIFE

Before the Diet, the Detox

The Pegan DietMeal Plan and Recipes

AcknowledgmentsDiscover More Mark HymanAbout the AuthorBooks by Mark Hyman, MDResounding Praise for FOOD What the Heck Should IEat?NotesNewsletters

Forallthosewhohaveeverwondered,“WhattheheckshouldIeat?”thisbookisforyou.

Introduction

My guess is that you picked up this book because foodconfuses you. Why do I say that? Because I have beenstudying nutrition for 35 years, and even the experts areconfused by the science. If the people we look to fornutritional guidance keep changing their views, it’s nowonderthattherestofusarebefuddledandmystified.

When you wake up in the morning, do you wonderwhatyoushouldeatthatday?Areyousickofbeingmixed-up and confounded by conflictingmedia reports about thelatestresearchonwhichfoodsaregoodorbadforus?Onedayeggsareunhealthy,andthenextdaytheyareamiraclefood.Oneyear thegovernment tellsus toeat six toelevenservingsofcarbohydrates(bread,rice,cereal,andpasta)asthe foundation of our diet, and the next it tells us to cutcarbs.TheUSDietaryGuidelines toldus35yearsago thatall our health problems were derived from eating fat andrecommendedweeatfat“onlysparingly.”Then,morethanthreedecadeslater,theysuddenlylearnedfatwasn’tsobadfor us.Wewere just recently told, in the 2015USDietaryGuidelines, “Uh, don’t worry about fat; there is norestriction on howmuch you can eat because the researchshows no connection between obesity or heart disease and

dietary fat.And that cholesterol we told you to avoid forfear of dropping dead of a heart attack? Well, we werewrong about that, too, so skip your egg whites and enjoyyourwholeeggs.”

Ofcourse,the$1trillionfoodindustryprovidesuswithall sorts of “healthy” options: low-fat, high-fiber, whole-grain, gluten-free—most of which are the opposite ofhealthy. My food rule is if there arehealth claims on thelabel, what’s inside is probably unhealthy. MultigrainFrostedFlakes,anyone?

Allof this is enough tomakeyougiveupand just eatwhatever you want, whenever you want, and in whateverquantitiesyouwant.Itfeelslikenutritionwhiplash.

This is the reason I have written this book. I want tohelpyouundoallthebeliefsaboutfoodthataremakingyoufatandsickandreplacethemwithanewunderstandingthatwillleadtohealthandlongevity.

In the landscape of eating, there aremany beliefs anddogmas,fromvegan,Paleo,vegetarian,Mediterranean,andraw food, to ketogenic, high-fat, low-fat, omnivore. Howcan they all be right?There are benefits to each of thesediets, but an all-in approach to one or anothermay not betheall-inanswer.

Humans are adaptable. For generations we haveconsumed varied diets native to all sorts of environmentsfrom all over the planet, from arid desert landscapes tofrozenArctic tundra. So, should you be eating 80 percentcarbs from mesquite, acorns, and wild plants, as the

indigenousPima ofArizona did for thousands of years, or70percent fat fromwhaleblubber and seal, as the Inuit oftheArctichavetraditionallyeaten?

The good news is that science continues to refine andilluminatefundamentalprinciplesofgoodnutrition,andweknow now more than ever what a good and healthy dietreally looks like. I refer to thesebasicnutritionalprinciplesasthePeganDiet,mostlyasaspoofonthefanaticismofmyPaleo and vegan friends, who often get hotheaded andemotionalwhendefending their points of view. It’s sort ofliketheHatfieldsandtheMcCoys.

The sad truth is thatmuchofwhatwe eat is not reallyfood.At least, ithasbeensoadulteratedandprocessedwemay as well not call it food. It is more of a food-likesubstance.Andasaresult,mostofusareconfused,baffled,andfrustrated,notknowingwhomtobelieveorwhattoeat.

I’vealsowrittenFoodbecauseIbelievethatcultivatingand consuming real, whole food is the answer tomany ofourworld’sproblems.Howwegrowit,produceit,andeatitaffects almost every aspect of ourlives and our society.Food is an honest how-to guide designed to answer thequestion,“WhattheheckshouldIeat?”

Now, youmight be thinking,I knowwhat food is. It’sthe stuff you eat to provide fuel for your body so you canlive.Butitissomuchmore.Itismedicine.Itisinformation.Food literally controls almost every function of your bodyandmind.Anditconnectsalmosteverythingthatmattersinour lives. Food connects us to one another and to our

bodies; it can reinvigorate our health, bring familiestogether,restorevibrantcommunities,improvetheeconomyand the environment, reduce pollution, and even help ourkids get better grades and avoid eating disorders, obesity,and drug abuse; food can even reduce poverty, violence,homicide, and suicide. Our industrial food system drivesmany of these problems by enabling a national diet ofsugary, starchy, overly processed, nutrient-depleted foodsladenwithpesticides,herbicides,hormones,antibiotics,andotherharmfulchemicals.

Thisbookismeanttobearoadmap,basedonthebestandlatestscienceofwhattoeat.Whatyouputonyourforkis themost important thingyoudoeveryday. It influencesyourcapacitytolivearich,energetic,connected,soulfullife—alifeinwhichyouhavetheenergytocareforyourself,toloveyourfriendsandfamily,tohelpyourneighbor,tofullyshow up for your work in the world, and to live yourdreams.Ifyouenjoyreal,whole,freshfoodsthatyoucookusing real ingredients, you are positively affectingeverythingaroundyou.

Simply put: Food is the doorway to living well andlovingwell—and to fixingmuchofwhat’swrongwithourworld.

HOW THIS BOOK WORKSEach chapter in Part II of this book examines a differentfoodgroup(meat,dairy,grains,vegetables,fruits,etc.)andaims to provide a full view of it, starting from the scienceand shifting to the experts—what they got right and whattheygotwrong.Eachofthesechapterscontainsaguideforhow to integrate environmental and ethical guidelines intoyour shoppingpractices, aswell as listsofwhat to eat andwhat not to eat—because, after all, isn’t that what we allreally want to know? Nopart of this book involvesdeprivation and suffering. I want you to wake up everymorning feelinggood,enjoying life, and ready toeatgreatfood.Ithinkyou’llfindthatthisbookisnotsomuchaboutwhat you can’t eat as it is aboutwhat you can—delicious,wholefoodsfullofflavor,texture,andculinarysurprises.

InPartsIIIandIV,Iwillshowyouhowtousefoodasmedicine to reset your body and to eat in a way thatpromoteshealth,andI’llintroduceyoutosimpleguidelinesand nutritional principles that synthesize the research onfood, health, and disease and the environment. Theseguidelines are flexible and allow for a varied diet that isinclusive,notexclusive.

You will also learn which nutritional supplements areessential for health and healing.According to governmentdata,90percentofAmericansaredeficient inoneormorenutrients. In a perfect world, none of us would needsupplements; however, given modern-day stressors, the

depleted nature of our soil, the fact that our food istransported over long distances and stored for periods oftime, and our exposure to an increasing load ofenvironmental toxins, we all need a basic daily supply ofvitaminsandmineralstotuneupourbiochemistry.

Youmaynoticethatsomeinformationappearsinmorethan one chapter. I’ve repeated certain important factsbecause they apply to more than one food group, and Iknow that some readers will skip around the book ratherthanreadfromstarttofinish.Bettertosaysomethingtwicethanhaveyoumissitaltogether.

Eventhoughthisbookcontainsagreatdealofscientificinformation about food, my hope is that it actuallyempowers you to simplify your life. Cooking and eatingbecome infinitely easier when you leave all the artificialstuff behind and focus on real, whole foods. It’s easier toremember what’s what.Ask yourself, Did a human beingmakethisordidnature?Naturemadeanavocado,butnotaTwinkie. Any five-year-old would understand that. Nowlet’s bust all those harmful nutritional myths and learn toembracedelicious,yummyfoodsthatyouloveandthatloveyouback.

PART I

ENDING FOODCONFUSION, FEAR,AND INSECURITY

The science of nutrition is confusing. But it shouldn’t be.There’snothingmorenatural, or fundamental, inour lives.The miracle we humans have always known is this: Foodexists specifically to energize, heal, repair, and uplift us.Every bite you take is a powerful opportunity to createhealthorpromotedisease.When I say it’smiraculous, I’mtalking aboutreal food, thekind thatcomes from theearthand fuels and sustains us,not the industrialized,hyperprocessed, hyperpalatable junk that degrades us andmakesus sick.Whichkindwillyouallow intoyourbody?The choice is yours to make. Now let’s dig into the realstory about food, get clear about what the science shows

andwhatitdoesn’t,andlearnhowtoeatwellforlife.

Beforewedigin,let’sstartoffwithalittlepopquiz.Answerthefollowingquestionsbasedonyourcurrentbeliefsaboutfood.TheanswersappearattheendofPartI.Don’tcheat!

NUTRITION IQ QUIZTrue or False?

1.Oatmealisahealthybreakfast.2.Youshouldavoideggyolksbecausetheyraiseyour

cholesterolandcauseheartattacks.3.Orangejuiceisagreatwaytostarttheday.4.Redmeatisunhealthyandcausescancerandheart

disease.5.Thebestwaytoloseweightistoeatalow-fatdiet.6.Gluten-freefoodishealthy.7.Ifyouwanttoloseweight,youshouldeatlessand

exercisemore.8.Dairyisnature’sperfectfood;itisessentialforkidsto

growandbuildbonesandcanpreventfractures.9.Youshouldavoidbutterbecauseithastoomuch

saturatedfatandcausesheartdisease.10.Vegetableoilisbetterforyouthanbutter.

My guess is thatmost of you gotmost of the answerswrong. Icertainlywas taught thatall thesestatementsweretrue—and I believed it! But they are not true. Tragically,

those myths contribute to our growing burden of obesityandchronicdisease.Thepurposeofthisbookistoseparatefactfromfiction,tobustmythsandtellthetruthaboutwhatweknow,whatwedon’t,andwhatweneedtoeattothrive.

Startingatayoungage,wearealltaughtthatweshould“love thy neighbor as thyself.” Yet many of us neglectourselvesbyeatinglow-qualityindustrialfoodthatrobsourhealth,makesusheavyandsluggish,cloudsourminds,anddampensourspirits.Ifwefedourneighborslikemostofusfeedourselves,wewouldallbeinbigtrouble.

Many of us focus primarily on work, hobbies, andfriends and tend to ignore our basic needs for good foodand regular fitness and deep relaxation and quality sleep.Wedon’tconnectthedotsbetweenwhat’sonourplateandour mental, physical, emotional, and spiritual well-being.Foodisnotjustcalories;it’smedicine.Andmostofusdon’trealize how quickly our healthwould bounce back if onlywethoughtofitthatway.Thequestion,then,is,Howdoweeat tocreateabundance,health, joy,happiness,andenergyeveryday?Howdoweeattopreventandevenreversemostillnesses?

Chronic disease affects half of allAmericans—amongthe culprits are dementia, heart disease, diabetes, cancer,neurologicalproblems,depression,attentiondeficitdisorder,autoimmune disease, allergies, reflux, irritable bowel,thyroid disorders, hormonal and menstrual problems, andskin problems, including eczema, psoriasis, and acne.Thecosts are staggering.Medicaid andMedicare are the single

biggest drain on our federal budget.Annual spending onhealth care in 2016 was $3.35 trillion, or $10,345 perperson (nearly $1 in $5 of our entire economy).And 80percentofthatgoestowardtheongoingtreatmentofchroniclifestylediseasesthatarepreventableandreversible.

We all know food can harm—that drinking soda andeatingjunkfoodisbadforus.Buthowmanyofusbelievefoodcanheal?Howmanyofusbelieve that foodcancuredepression, diabetes, arthritis, autoimmune disease,headaches, fatigue, and insomnia?That it can prevent andreverse dementia and heart disease or a hundred othercommondiseasesandsymptoms?

This is the biggest scientific discovery since the germtheoryofdisease in themid-1800sand thedevelopmentofantibioticsinthe1920s:Foodismedicine.

Food is the most powerful drug on the planet. It canimprove the expression of thousands of genes, balancedozensofhormones,optimize tensof thousandsofproteinnetworks, reduce inflammation, andoptimize yourmicrobiome (gut flora) with every single bite. It can curemost chronic diseases; it works faster, better, and cheaperthananydrugeverdiscovered;andtheonlysideeffectsaregood ones—prevention, reversal, and even treatment ofdisease,nottomentionvibrantoptimalhealth.

Yet,sadly,doctors learnalmostnothingaboutnutritionin medical school. That is changing, as more and morephysiciansfacethelimitationsofdrugsandsurgerywhenitcomes tohealing the lifestyle-relateddiseases thatcauseso

much suffering today.As director of the Cleveland ClinicCenter for Functional Medicine and The UltraWellnessCenter, and chairman of the board of the Institute forFunctionalMedicine,Iamastrongadvocateforpractitionereducationandclinicalresearchtoprovethattheuseoffoodasmedicine is effective at treating chronic disease. I havetreated more than 10,000 patients using food as my main“drug,”anditsbenefitsfarexceedthoseofanyprescriptionI have written. These cutting-edge centers have createdprograms that rely on functional medicine. Instead oflabeling and treating diseases based on their symptoms,functional medicine addresses the root causes of disease.Andwhenitcomestochronicillnesses,theculpritisnearlyalways food. Don’t get me wrong:We still treat patientsholistically using advanced testing, carefully selectedcombinations of supplements and medications, and otherlifestyletweakstocreatebalanceandhealing.Butourmain“drug” is food. It’s that powerful when applied correctly.Functional medicine is the best model we have foraddressingourchronicillnessepidemic.Itisthemedicineofwhy,notthemedicineofwhat.Itisaboutwhyyouhavethedisease,notjustnamingwhatdiseaseyouhave.Itstrivestotreattheunderlyingcauseofthedisease,ratherthanmerelysuppressingitssymptoms.

SO, WHAT EXACTLY ARE WE EATING?

MostAmericansdon’teat foodanymore.Theyeat factory-made, industrially produced food-like substances, orFrankenfoods, that contain trans fats, high-fructose cornsyrup, monosodium glutamate (MSG), artificial sweetenersand colors, additives, preservatives, pesticides, antibiotics,new-to-natureproteins,andheightenedallergenscausedbygenetic breeding and engineering. We call these anti-nutrients.Ifsomeoneweretohandyouaplainboxoffoodwithonlyanutritionlabelandingredientslistontheoutside,you would have a hard time guessing what it is—youcouldn’t tell if it was a Pop-Tart or a Pizza Stuffer. Thisshouldmakeusallstopandthink.

For example—this “food” item has thirty-seveningredients.Readthemandthenseeifyoucanguesswhatitis:

Ingredients: Enriched Bleached Wheat Flour[Flour,ReducedIron,BVitamins(Niacin,ThiamineMononitrate (B1), Riboflavin (B2), Folic Acid)],Corn Syrup, Sugar, High Fructose Corn Syrup,Water, Partially Hydrogenated Vegetable and/orAnimal Shortening (Soybean, Cottonseed and/orCanola Oil, Beef Fat), Whole Eggs, Dextrose.Contains 2% or Less of: Modified Corn Starch,Glucose,Leavenings (SodiumAcidPyrophosphate,Baking Soda, Monocalcium Phosphate), SweetDairy Whey, Soy Protein Isolate, Calcium andSodium Caseinate, Salt, Mono and Diglycerides,

Polysorbate 60, Soy Lecithin, Soy Flour,Cornstarch, Cellulose Gum, Sodium StearoylLactylate, Natural and Artificial Flavors, SorbicAcid(toRetainFreshness),Yellow5,Red40.

Ofcourseyoucan’ttell,becauseitisnotrealfood.Itisafood-likesubstance.Infact,itisTwinkies.

Shouldwereallybeputtingthisinourbodies?Now let’s look at another example—see if you can

guesswhatthisis:

Ingredients:OrganicHeartsofRomaineLettuce

Pretty obvious, right? An avocado doesn’t have aningredients list or a nutrition facts label. Neither does asteak.Theyarejustfood.

Thefoodindustryhasinviteditself intoourhomesandencouragedus to “outsource”our food and cooking.Theygotusoutofthekitchenaltogether.Wehaveraisedatleasttwogenerationsofchildrenwhodon’tknowhowtocookameal from scratch using real ingredients andwho spendmore time watching cooking on television than actuallycooking. Today’s industrial food-like substances havehijackedourtastebudsandbrainchemistry.Sugarishighlybiologically addictive. And not by accident. Food giantshave taste institutes, where they hire “craving experts” toidentify the“blisspoints”of foods tocreate“heavyusers.”(Theseare termscompaniesuse internally todescribewhat

theydo.)A top executive atPepsi toldmehowexcitedhewas that theyhad learnedhow togrowandharvesthumantastebudsinthelab.Itwouldallowthemtoeasilyroadtesttheirnewproductsandcreateevenmoreaddictivedrinksorjunk food. Our industrial food system, sponsored andsupported by our government policies, has taken over ourbodies,minds,andsouls. It’s like the invasionof thebodysnatchers.Mostofushavenoclue.Andworse,mostofusblame ourselves for our bad habits, cravings, and weightgain.

Health is the most basic human right and it has beentakenfromus.

COOKING OUR WAY OUT OF OBESITYAND DISEASEI have beenwriting about, lecturing on, and using food asmedicineforalongtime,andI’veseenthehealthbenefitsinthousandsofmypatients.Butitwasn’tuntilIparticipatedinthe movieFedUp that I tooka stepback and realized justhow bad the epidemic of industrialized food has gotten inourcountry.Thefilmexposeshowthesugarindustrydrivesour obesity epidemic, and I was asked to go to SouthCarolinatotalktoalow-incomefamilyabouttheirhealth.Ilookedat this family’shealth crisis, tried tounderstand therootcauses,andworkedtohelpthempulloutoftheirscarydownward spiral. Three of the five were morbidly obese,

twohadpre-diabetes,andthefatherhadtype2diabetesandkidney failureandwasondialysis.The familysurvivedondisability and food stamps (or SNAP—the SupplementalNutritionAssistance Program). They were under financialstress and felt hopeless.This vicious cycle of poverty andpoor health affects more than 150 million Americans(includingtensofmillionsofchildren)whoareinsomewaystrugglingwiththephysical,social,andfinancialburdenofobesity,chronicdisease,andtheircomplications.

Andso itwaswith this family.Themother, father,andsixteen-year-oldsonwereallmorbidlyobese.The teenagerhad 47 percent overall body fat, and his belly was 58percent fat.Toprovidesomeperspective, thenormal rangefor totalbodyfatforamanis10to20percent.Hesaidhewas worried he would soon be 100 percent body fat. Hisinsulinlevelsweresky-high,whichdrovearelentlesscycleofsugarcravingsandfoodaddiction,leadingtothestorageofmoreandmorebelly fat.Obeseat sixteen,hehada lifeexpectancy thirteen yearsshorter than those of kids withhealthy body fat, and hewas twice as likely to die by theageof fifty-fiveaswerehishealthier friends.His father, atage forty-two, had renal failure from complications ofobesity.Thewholefamilywasatrisk.

They desperately wanted to find a way out but didn’thave the knowledge or the skills to escape the holdindustrialized food had on them.They blamed themselves,butitwascleartheywerenotatfault.Theywerevictims.

When I asked them what motivated them to want to

change, the tears began to flow.The father said he didn’twant todieand leavehiswifeandfoursons.Hisyoungestboywasonly sevenyearsold.The fatherneededakidneytransplant to save his life butwouldn’t be eligible until helost forty pounds, and he had no clue how to lose theweight. None of the family members knew how to cook.Theydidn’tknowhowtonavigateagrocerystore,shopforreal food,or reada label.Theyhadno idea that thefrozenchicken nuggets they were buying had 25 differentingredientsandonlyoneof themwas“chicken.”Theyhadbeen hoodwinked by the “health claims” on the packagedfoodsthatweremakingthemfatandsick—including“low-fat,” “diet,” “zero trans fats,” and “whole-grain.”Whole-grainPop-Tarts?CoolWhipwithzerotransfats?

Here’s a fun little fact about food labels, serving sizes,andmarketing: In 2003, the food lobby coerced the Foodand Drug Administration (FDA) into allowing foodcompanies to label their products as trans-fat-freeif theproducthad less than½gramof trans fatsperserving. So,themakersofCoolWhipcan state that it is a trans-fat-free“food”becausethereislessthan½gramoftransfatsina2tablespoonserving,despitethefactthatCoolWhipismostlymadeupoftransfats.Theycanlegallylie.Finally,in2015,the FDA ruled that trans fats are not safe to eat, or non-GRAS (GRAS is an acronym for generally recognized assafe).Butthey’vegiventhefoodindustryalongtimetogettransfatsoutofproducts.Sobeware.Readingredients listsanddon’teatanythingwiththeword“hydrogenated”onthe

label.The parents in this South Carolina family grew up in

homeswherepracticallyeverythingtheyatewaseitherfriedorcamefromaboxorcan.Theymadeonlytwovegetables—boiled cabbage and canned green beans. They didn’thave basic cooking tools, such as proper cutting boards tochop vegetables or trim meat. They had some old, dullknives that were hidden in the back of the cupboard andnever used.Everything they atewas premade in a factory.They lived on food stamps and disability payments,spendingabout$1,000amonthonfood,halfofwhichwenttoward dining out at fast-food restaurants—that was theirmainfamilyactivity!Theyweretrappedinafooddesertanda cycle of food addiction. The conversation has changednow that science has proven that processed foods—andespeciallysugar—areaddictive.Whenyourbrainishookedondrugs,willpowerandpersonalresponsibilitydon’tstanda chance. But there is a way to break the cycle with realwholefood.

THE CURE IS IN THE KITCHENI realized that theworst thingIcoulddo to this familywastoshameorjudgethem,prescribethemmoremedication,ortell them to eat less and exercise more (a subtle way ofblamingthem).Instead,Iwantedtoteachthemtocookrealfood fromscratchand show them theycouldeatwellona

tightbudgetandfeelsatisfied.WhenI lookedthroughtheirfridgethatfirstday,Iwas

surprised to see a bunch of fresh asparagus. The motherexplainedthatsheusedtohatethem.“OnceIhadasparagusoutofacan;itwasnasty,”shesaid.“Butthenafriendtoldmetotryoneoffthegrill,andeventhoughIdidn’twantto,I tried it and it was good.”My theory about vegetables isthis:Ifyouhatethem,thenyoumostlikelyneverhadthempreparedproperly.Theywere canned, overcooked, boiled,deep-fried, or otherwise highly processed and tastelessmush.JustthinkofovercookedBrusselssproutsortastelesscannedpeas.Theworst!

Sowegotthewholefamilywashing,peeling,chopping,cutting, touching,andcookingrealfood—wholefoods likecarrots,onions, sweetpotatoes,cucumbers, tomatoes, saladgreens,andevenasparagus.Ishowedthemhowtopeelthegarlic, cut theonions, and snap the asparagus to get rid ofthe chewy ends. I taught them how to sauté the asparaguswith garlic in olive oil, how to roast sweet potatoes withfennel and olive oil, and how to make turkey chili fromscratch. We all cooked together. The family even madefresh salad dressing from olive oil, vinegar, mustard, salt,and pepper, instead of dousing their greens in the bottleddressings ladenwith high-fructose corn syrup, refined oils,andMSGthattheyoncefavored.

Theyoungestboyscamerunningintothekitchen,luredawayfromtheirgamingconsolesbythesweet,warmsmellsof chili and roasting sweet potatoes, fragrances that had

neverwaftedoutoftheirkitchenbefore.Weallsatdownattheir table to eat the freshly prepared food, and theyweresurprisedathowdeliciousandfillingitwas.

Afterahappy,healingmealofrealfood,cookedinlesstime and for lessmoney than itwould have taken them todrive to Denny’s and order deep-fried chicken nuggets,biscuits, gravy, and canned green beans, the nearly“superobese”son turned tome indisbeliefandasked,“Dr.Hyman,doyoueatrealfoodlikethiswithyourfamilyeverynight?”Isaid,“Yes,wedo.”Thischildhadbeenstrugglingwith getting healthy, hoped to go to medical school, andwantedtohelphisfamily.Ithinkitbecameclearthatifthisfamilywere tosimplychoose real food,cookedathome—even on a budget—they would be on the right path toachievingthesedreamsandsomuchmore.

When it came time to head home, I left amid tears ofrelief and of hope for a different future for this family. Igave them myBlood Sugar Solution Cookbook and apocketguidecalledGoodFoodonaTightBudget fromanorganizationIworkwithcalledtheEnvironmentalWorkingGroup. Five days after I left, the mother textedme to saythat the family had already lost eighteen poundscollectively,andtheyweremakingturkeychiliagain.WhenI checked in nine months later, the family had lost 200pounds collectively. The mother had lost one hundredpounds.Thefatherhadlostforty-fiveandwasabletogetanewkidney.Thesonhad lost fiftypoundsbuthadgone toworkatafast-foodplaceandgaineditback.However,heis

backon track—andhewent fromahighof338pounds to210 pounds—a 128-pound weight loss. And now he isapplyingtomedicalschool!

If a family living in one of the worst food deserts inAmerica and surviving on food stamps and disabilityincomecandothis,thenanyfamilycan.

COOKING OUR WAY OUT OF THISMESS ONE MEAL AT A TIMETime and money are the biggest perceived obstacles toeating well. In most cases, neither is a true obstacle.Americansspendeighthoursadayinfrontofascreen.Onaverage,we each spend twohours a dayon the Internet—somethingthatdidn’tevenexist20yearsago!Butwecan’tfindthetimetoplan,shop,andcookforourfamilies?True,it might cost a little more to buy fresh meat, fish, andproducethantoeatprocessedjunkandfastfood.Butitalsodoesn’thaveto.Infact,studieshaveshownthateatingrealfoodisnotmoreexpensivethaneatingprocessedfood.Youdon’t have to buy grass-fed steak (although that’s ideal).You can eat well for less. To put it in perspective,Europeansspendabout20percentoftheirincomeonfood,Americansonly9percent.Wehave tovalueour food andhealth.Whatwedon’tspendonthefrontendwepayforonthebackendatthedrugstoreandthedoctor’soffice.

What’s missing is the education—the basic skills,

knowledge, and confidence—to purchase and cook realfoods.Whenyoudon’tknowhowtocookavegetable,howcan you feed yourself or your family? My experience inSouthCarolinataughtmethatitisnotalackofdesiretogetwell thatholdspeoplehostage to the food industryand themarketers.Withouttheconfidencethatcomesfromknowinghow to prepare quality foods, people are left vulnerable totheaggressivemarketingtacticsofthefoodindustry,whichis all too eager to sell us highly addictive, poor-quality,man-made food-like products that fatten us up, alongwiththeir bottom line.Major packaged food companies are likedrugdealerspushingtheiraddictiveproducts.

We have to cook ourway out of our addiction to badfood. Shopping, cooking, and eating are political actswithfar-reachingbenefits toourhealth, theearth, theeconomy,andbeyond.MichaelPollan,inhisbookCooked,says,“Thedeclineofeverydayhomecookingdoesn’tonlydamagethehealthofourbodiesandourlandbutalsoourfamilies,ourcommunitiesandoursenseofhowoureatingconnectsustotheworld.”

Cooking is fun, freeing, and essential to achievinghealth andhappiness.Unfortunately,wehavehandedovertheactofcooking,thisuniquetaskthatmakesushuman,tothe food industry.We have become food consumers, notfoodproducersorpreparers, and indoingso,wehave lostourconnectiontoourworldandtoourselves.

Iaimtohelprebuildthatconnectionforyou.

UNTANGLING THE RESEARCH ONFOODPartof thereasonwe’resoconfusedaboutwhatweshouldeat is that nutrition research is hard to conduct. Ideally,scientists would take two groups of people, feed themdifferentdiets(makingcertaintheydon’teatanythingelse),and follow them for 30 years. That will never happen.Humans, unlike lab rats, can’t be contained in controlledenvironments for any sustained amount of time, so theresults of nutritional studies are never as definitive as wemight like them to be. The key to drawing accurateconclusionsistoweighalltheevidencefrombasicscience,populationstudies,andcontrolledexperimentsandcombineitwithapinchofevolutionarycommonsense.Thescienceofnutrition isoftensquishy,and thisaccounts for thekindof contradiction and misinformation we’ve seen fromscientists and experts over the decades. For example, theAmericanHeartAssociation,orAHA(whichreceivesmuchofitsfundingfromthefoodandpharmaceuticalindustries),recently declared coconut oil harmful because it containssaturatedfat,despitethefactthattherehasnotbeenasinglecontrolledtrialorstudyshowingthatorganicvirgincoconutoilcausesheartattacks.TheAHAstudyonfatswasfundedinpart by canolaoil processors.The sponsors of theAHAincludemanyofthebigfoodcompanies,suchasKellogg’s,PepsiCo, General Mills, Nestlé, Mars, Domino’s Pizza,Kraft, Subway, and Quaker—almost all of which have

swapped out saturated fats for omega-6 vegetable oils,which the AHA tells us to eat more of to prevent heartdisease.TheAHA also receives hundreds of thousands ofdollarseverytimeitsheart-healthycheckmarkofapprovalisusedonfoodslikeLuckyCharms—high-sugarjunkknownto cause heart disease. Increasingly, many scientists pointout the potential harm from swapping out saturated withrefined vegetable oils or PUFAs (polyunsaturated fattyacids).1

The demonization of coconut oil is based on anoutdatedtheorythatsaturatedfatcausesheartdisease.Morethan seventeen meta-analyses have found no such link. Ifwe accepted the recommendation of the American HeartAssociationthatweeatlessthan5percentofourcaloriesassaturatedfat,wewouldhavetobanbreastmilk.(Itcontainsawhopping25percentofitscaloriesassaturatedfat.)

Most nutritional research relies on large studies ofpopulations and their eating patterns, and data is obtainedmostly through dietary questionnaires or food-recallsurveys, in which participants are given a food-frequencyquestionnaire every year. Do you remember every singlethingyouate thismonth?Howabout thisweek,oreven inthe last twenty-four hours? And how closely does thatrepresentwhatyouhavebeeneatingoverthepastfiveyearsorfivedecades?Itisafactoflifethatpeopleoftenunder-oroverreporttheirconsumption,dependingonwhattheythinksoundshealthiest.Forexample,ifyoubelievethatdessertisbad foryourhealth, youwill likelyunderreport howmuch

icecreamyouatelastweek.Another factor we need to consider is who is funding

thestudy.Isthereanyconflictofinterest?Ifastudyispaidforbyafoodcompany,it iseighttofiftytimesmorelikelytoturnuppositivefindingsforthatcompany’sproduct.2 IftheNationalDairyCouncilfundsstudiesonmilk,thenmilkis likely to be found beneficial. If Coca-Cola underwritesstudieson softdrinks, soda is likely tobe foundblamelessforobesityanddisease.

Furthermore, even scientists are sometimes guilty ofsupporting their preferred theories with a near-religiousfervor.Asaresult,theybelieveonlythestudiesthatconfirmtheir points of view. We call this cherry-picking theresearch. After reading thousands of papers on humannutritionover35years,evenIgetconfused.But I findmywaybeyondtheheadlinesbecauseIunderstandthemethodsand can analyze the actual data to learn what the studiesdemonstrate—or, equally important, what theydon’tdemonstrate. Ihavespenthoursandhourswading throughdata and deciphering all the geeky science so you don’thaveto.

Asadoctor, Ihavealsoseenhowmypatients respondto different dietary and nutritional interventions. I havedevelopedawayofeatingthatfreesyoufromadangerousfear of food and creates a sane, sustainable, flexible diet. Idon’ttakemoneyfromanyvestedinterests,norhaveIspentmylifeprovinganyparticularnutritionalschoolofthought.I have been both a vegan and an omnivore. I have eaten

low-fat, high-carb diets and low-carb, high-fat diets, and Ihave recommended and overseen all sorts of regimens fortens of thousands of patients over 30 years of medicalpracticeandadvocacy.

Once, I advocated and prescribed low-fat vegetariandiets,butasnewresearchconvincedmethatfatwasgood,Ichanged my recommendations. I am not married to aparticular point of view. I am curious about what liesbeneath themoneyand theegosbehind the research. I aminterestedinonesimplething:Whatshouldweeattostayfitand healthy? I want to live long, feel great, and avoiddisease, and I don’twant to eat anything thatwill threatenthatgoal.AndIwantthesamethingforyou.

THE NEED FOR A NATIONAL FOOD,HEALTH, AND WELL-BEING POLICYAfinalreasonfordietaryuncertaintyisthatourfoodsystemhas become so political. Government policies heavilyinfluenceourdietaryguidelinesanddictatewhichfoodsaregrown,howthey’regrownandprocessed,andhowtheyaremarketed.Ourfoodpolicyalsodetermineswhichfoodsareatthefoundationofallourgovernmentfoodprograms,suchasfoodstamps,orSNAP,whichfeedsmorethan40millionpeople; school lunches; and WIC (Women, Infants, andChildrenFoodandNutritionService).Theoutsizeinfluencethat industrial food and agriculture lobbyists have on our

policies encourages a food system that engenders disease.For example, in the 2016 election, theAmericanBeverageAssociation and the soda companies spent more than $30millionfightingtaxesonsugar-sweetenedbeverages.Itwasonly because a deep-pockets organization and a billionaire(theArnoldFoundationandMichaelBloomberg)spent$20millionopposingthemthatsodataxespassedinfourcities.Also,why do the 2015USDietaryGuidelines recommendwe cut our consumption of added sugars to less than 10percent of our calories,3 while the same USDA’s SNAPprogram (food stamps) spends about $7 billion a year forthe poor to consume soda and sugar-sweetened beverages(about20billionservingsayear)?(Sodaisthenumberone“food item”purchasedby thoseonSNAP.)Nowonder thecostsofchronicdiseaseoverwhelmourfederalbudget.Weneed to transform our food system and address one of thebiggest threats toourwell-being:our lackofacoordinatedand comprehensive food policy. Our nation’s and theworld’s health crises are not driven bymedical issues, butratherbysocial,economic,andpoliticalissuesthatconspireto drive disease—or, as the physician and global healthactivist Paul Farmer calls it, “structural violence.”And ourfoodsystemisatthenexusofwhereourcurrentcrisescometogether. The effects of the way we grow, produce,distribute, and consume food undermine the public goodandsubvertwhat’s leftof thepublic’s trust ingovernment.Herearejustsomeoftheconsequencesofourfoodpolicies:

Ahealthcarecrisisthatresultsfromlifestyle-andfood-drivenchronicdiseaseaffectinghalfofallAmericans4EscalatingfederaldebtduemostlytothefiscalburdenofchronicdiseaseonMedicareandMedicaid5An“achievementgap”duetochildhoodobesityandfood-relatedillnessthatdrivespoorschoolperformance,resultingindiminishedglobaleconomiccompetitiveness6Nationalsecuritythreatduetothelackoffitnessofmilitaryrecruits7

Environmentaldegradation8andclimatechange9frompetrochemical-basedagricultureandconcentratedanimalfeedingoperations(CAFOs)—howmostofourmeatisraisedintheUnitedStatesPoverty,violence,andsocialinjusticeduetoeffectsofapoordietonbehavior10

Our current food policies promote the consumption ofsugarandunhealthyprocessedfoodsbyallowing:

Unregulatedfoodmarketingthattargetschildren,theunderserved,andminoritiesandpushesthesugar-sweetenedbeveragesandindustrialfoodsresponsibleforourepidemicofchildhoodobesityandracialdisparitiesinhealth,predominantlyintheAfricanAmericanandLatinAmericancommunities.11Lackofclearfoodlabelingtohelpconsumersmake

informedchoices.12

Subsidizationofcommodities13usedinprocessedfood(high-fructosecornsyrupandsoybeanoil)thathavebeenlinkedtopoorhealth.Onlyabout1percentofthefarmbillsupportshealthyfood.Thepriceofsodahasdecreasedalmost40percentsincethe1970s,whilethepriceoffruitsandvegetableshasincreasedalmost40percent.14

Afoodstampprogram(SNAP)15thatsupportsconsumptionofsugar-sweetenedbeverages.(Thesinglebiggestlineitem,asnotedpreviously,inSNAPis$7billionayearforsoda.That’salmost20billionservingsofsodafortheunderservedeachyear.)Itisthenumberone“food”boughtwithfoodstamps.USDietaryGuidelines16thatreflectnotsciencebutratherfoodlobbyinfluence,formingthebasisforallgovernmentprograms,includingschoollunches,whichallowsugarysweetenedlow-fatmilkbutnotwholemilk.Infact,in2016CongressdirectedtheNationalAcademyofSciences(NAS)toreviewhowtheUSDietaryGuidelinesweredeveloped.TheNASreportwasreleasedinlate2017.Theyfoundsignificantproblemswiththeprocess,includingfood-industryinfluenceandconflictsofinterestofscientistsontheDietaryGuidelinesAdvisoryCommittee.Isthereanyevidencethatweshouldbedrinkingthreeglassesofmilkaday?Notatall.Thereportalsofoundthecommitteeignoredsignificant

portionsofthescientificliterature.Forexample,theyignoredmanylargestudiesthatshowednolinkbetweensaturatedfatandheartdisease,orstudiesshowingtheharmofcerealgrains.Lackoftaxationonsugar-sweetenedbeveragesdespiteclearevidencethattaxationresultsinreducedconsumptionandprovidesafundingsourceforpublichealthmeasurestofightobesityandchronicdiseaseandimprovethehealthofcommunities.17

Lackofregulationofirresponsiblerelationships18betweenfoodindustryandnonprofitorganizationsentrustedwithpublichealth.Thisiscompoundedbycommunityandphilanthropicactivitiesor“corporatesocialresponsibility”programsbythefoodindustrydesignedtocontrolorsubverteffortsatreform(examples:food-industrydonationstotheNAACPledthatorganizationtoopposeasodatax;morethan40percentoftheannualbudgetoftheAcademyofNutritionandDieteticscomesfromthefoodindustry).Lackofadequatefundingfornutritionalscienceorcommunity-health-basedinterventionsforchronicdisease(liketheDanielPlan,whichRickWarrenandIcreatedwithDrs.MehmetOzandDanielAmen,orcommunityhealthworkersfromPartnersinHealth,thegroupfoundedandrunbytheaforementionedPaulFarmer).19Useofantibioticsforpreventionofdiseaseinanimalfeed,whichputsourhealthatriskbycreatingdrug-

resistantsuperbugs.20Persistentoppositiontochangebythefoodindustrythroughlobbyingandactiveoppositiontoanyinitiativesforsodaorsugartaxes.Sodacompaniesspent$30milliontoopposesodataxesinjustfourstatesin2016.Theyalsoregularlytakelegalaction21toopposewarninglabels,taxes,andmore.

Therearemanywaystoaddresstheseissues.However,food injustice and its far-reaching effects on the health ofour population, economy, and environment warrant acomprehensive review and reform of our food policy.Wehavemorethaneightfederalagenciesgoverningthelargestsectorofoureconomy:thefoodindustry.Theagenciesandtheirpoliciesareoftenatoddswithoneanotherandproduceresultsthatdonotpromoteourwell-being.Forexample,theUS Dietary Guidelines advise us to dramatically reducesugar-sweetenedbeverageconsumption,yetthegovernment“cropinsurance,”orfarmsubsidies,supportstheproductionof corn, which is turned into high-fructose corn syrup,making it socheap that it isubiquitous inour foodsupply.Thatiswhythevice-chairofPepsi,whenIaskedwhytheyuse high-fructose corn syrup, replied that the governmentmakesitsocheaphecan’taffordnottouseit.Thelackofacoherentpolicybenefitsspecialinterestsandunderminesthepublicgood.Reformingourfoodsystem,creatinganationalfood, health, and well-being policy, and ending foodinjusticearekeypartsofcreatingahealthiernation.

SHIFTING OUR FOCUS BACK TO REALFOODPartoftheconfusionaroundwhatweshouldandshouldn’teat is due to something callednutritionism. Nutritionism isthescienceofbreakingdowndietarycomponentsintotheirindividualparts,suchasonevitaminoronetypeoffat,andstudying these in isolation. This approach is helpful forevaluating medication, where there might be a singlemolecule designed to target one specific pathway and oneparticular disease. But it’s not helpful for understandingfood.Thethingsweeatcontainmanydifferentcomponents,which interact with one another and with the biochemicalcomplexityofourbodies.Intherealworld,nonutrientactsinisolation.Butpretendingthattheydoplaysintothefoodindustry’s hands, allowing claims of benefits from thisnutrientor thatone,dependingonwhat’s in fashion today:Ifsuddenlyeveryone’stalkingaboutthebenefitsoffiberorvegetableoils,orthedangersofsaturatedfat,manufacturerscantailortheiringredients(andtheirads)totakeadvantage.MultigrainFrootLoops?

Iwant to emphasize this: People don’t eat ingredients;theyeatfood.Andtheyofteneatfoodsthatcontaindozensof different ingredients, many different types of fats,proteins, carbohydrates, vitamins, minerals, phytonutrients,andmore.Forexample,oliveoil,whichpeoplethinkofasamonounsaturated, or “good,” fat, also contains about 20percent saturated fat, 20 percent polyunsaturated omega-6

fat, andevenalittlebitofomega-3fat,aswellasahostofdisease-bustingantioxidantpolyphenols.Beefalsocontainsall different types of fat andmany vitamins,minerals, andantioxidants. The nutrition world is shifting away fromfocusing on individual nutrients and toward focusing ondietary patterns, whole foods, and complex assortments offoods…inotherwords,thewayweactuallyeat.

GETTING CLEAR ON WHAT THE HECKWE SHOULD EATI trulybelieve that thehealthexpertsof theworldcouldallagreeonwhatconstitutesgoodnutrition,eventhoughthereseems tobesomuchconflicting informationanddebate. Ifweall tapped intoourcommonsense,wewouldagree thatwe should be eating real, whole, local (when possible),fresh, unadulterated, unprocessed, chemical-free food.Thisbookgets into thenitty-grittyofwhat it reallymeans toeatthisway.

Together, we can reframe the narrative around foodchoices.Wecan takebackourhealth fromthosewhogainby keeping us confused. I don’twant to label all big foodcompanies and the media as evil profiteers; however, it isclear that they stand tobenefit fromkeepingus consumersandeatersdisoriented.Ourgovernmentallowscorporationstoprivatizeprofitsandsocializecosts.

In theheadlines,blanketstatementsandconfusionsell.

Just think of articles that have taken the Internet by storm:“Lettuce IsWorse for the Planet thanBacon.” “MyVeganDietAlmostKilledMe.”“CoconutOilIsn’tHealthy.”Theseheadlines aim to trick us, and once we are good andfrustrated,thebigfoodcompaniescanmakealotofmoneyby providing convenient, easy, hassle-free products thatclaim to take away the guesswork. In the 1950s, GeneralMills invited all the major food companies to gather inMinnesota to address the backlash at the time againstprocessed food. They collectively decided to makeconveniencetheircorevalue.Conveniencewasthestrategy.They actively subverted a home-economicsmovement thattaught families to cook and garden. They invented BettyCrocker and created a cookbook that integrated processedfood—Ritzcrackers,Velveetacheese,Campbell’ssoup,andmore—intotherecipes.Mymotherusedtheserecipesallthetime. Big food companies told us that they were actuallyliftingaloadoffourbacksbymakingthepreparationofourmeals easy and cheap, but all they really didwasmakeussickandfat.

Your confusion around food is not just a personaldilemma. It can impact your family and your community.Collectively,ourconfusionsendsthemessagethatwe’renotresponsibleforwhatweput intoourbodies;wecan letbigfood companies and the so-called experts shoulder theresponsibility for us. In essence, when we feel defeated,theywin,butwhenwefeelclearandunaffectedby trends,conflictingnewsreports,andunethicalmarketing,wewin.

This is an exciting and complex time. With everypurchase, we have an opportunity to vote for a healthierplanetandcreateahealthiersociety,andwitheverybitewehavetheopportunitytonourishandhealourbodies.PartIIofthisbookisdesignedtohelpyouunderstandeachaspectofyourfood—fromitseffectonyourbiologyandhealthtoits effect on our environment, our animals, and the peoplewho make our food. It has been estimated, by theConsultative Group on InternationalAgricultural Research(CGIAR), a partnership of fifteen research centers aroundtheworld,thatwhenallagriculturalactivitiesaretakenintoaccount—from fertilizers to packing and transportation—agricultureaccountsforuptoathirdofgreenhousegases.22What you put on your fork ismore important than the caryoudrive,forbothyourhealthandtheenvironment.

And where does my authority on this subject comefrom? It comes from this: I have seen thousands ofincredibly ill patients become thriving, healthy humans bytakingacomprehensiveapproachtowellnessinwhichtheyeat real food, reduce stress, incorporate movement, buildbetterrelationships,andfindjoyintheirownpersonalway.What connects their experiences, however, is and willalwaysbefood.Ihaveneverseenanyoneevolvetobethebestversionofhim-orherselfbyeatingareallycrappydiet.

Onehundredyearsagowedidn’tneedalabeltotellusthatourfoodwaslocal,organic,andgrass-fed;allfoodwaswhole, real, unadulterated, traditional food. Fortunately,there is a strong desire amongconscious consumers to get

back to that way of life and to heal our conflictedrelationshipswithwhatweeat.

So,let’stakebackourhealth,startingwithourfood.

ANSWERS TO THE NUTRITION IQ QUIZYoudidn’t think I’d forgotten about theNutrition IQQuizthat started Part I, did you?As you’ll see in the followinganswers, the statements are all false. Read the rest of thebook to learnwhichofyour foodbeliefs and conventionalwisdomsaretrue,andwhicharepotentiallyharmfulmyths.And,perhapsmostimportant,tofinallyanswerthequestion,“WhattheheckshouldIeat?”

1.Oatmealhasbeentoutedasheart-healthybecausethebranitcontainsreducescholesterol.However,thereisoftenatonofsugarininstantormicrowavableoatmeal.Don’tbelievehealthclaimsonthelabelorendorsementsfromtheAmericanHeartAssociation.TheAHAgets$300,000whenaproduct’scompanyputstheAHA’ssealofapprovalonthelabel.Andoatmealspikesinsulinandbloodsugar,whichmakesyouevenhungrier.23It’sdefinitelynotheart-healthyanditpromotesweightgain.Oatbranitselfisfine,butnotinstantoatmeal.Andsteel-cutoatsarenotthatmuchbetter.

2.Afterdecadesofavoidingeggsbecauseweweretoldthatcholesterolcausedheartattacks,the2015US

DietaryGuidelinesofficiallyexoneratedthem,findingnolinkbetweendietarycholesterolandheartdisease.Noweggsareahealthfood.24

3.Orangejuiceisessentiallysodawithsomevitamins.One12-ounceglasscontainsaboutthesameamountofsugarasa12-ounceCoke.Definitelynotahealthfood.Eattheorangeinstead.

4.Redmeathasbeenvilifiedfordecadesasasourceofsaturatedfatandacauseofheartdisease.Itturnsoutneithermeatnorfatistheenemy;indeed,meatisagreatsourceofproteinandkeynutrients.WegointogreatdetailaboutmeatandthesciencebehinditinPartII.

5.Wenowknowthemaincauseofweightgain.Itisinsulin,ourfat-storagehormone.Whenyoueatalow-fatdietyoualmostautomaticallyeatahigh-carbdiet.Inareviewoffifty-threestudiescomparinglow-fatandhigh-fatdietsforweightloss,thehigh-fatdietswoneverytime.Thehigherthefat,thelowerthecarbs,thegreatertheweightloss.25It’snotaboutthecaloriesthemselves,buthowthosecaloriesaffectyourmetabolism.Fatspeedsupyourmetabolismandburnsbodyfat.Carbsslowitdownandpromoteweightgain.26

6.Gluten-freeprocessedfoodsaredefinitelynothealthy.Theycontainsugar,othertypesofhigh-glycemicflour,thickeners,andmore.Gluten-freecakesandcookiesarestillcakesandcookies.Othergluten-freefoodsaregreat—avocados,chicken,broccoli,apples.

7.Theliewehaveallbeentoldisthatweightlossisonlyaboutcalories.Eatless,exercisemore.AthousandcaloriesofPepsiarethesameasathousandcaloriesofalmonds.Nonsense.Thismakesnointuitivesense,andsciencehasproventhatcaloriesthatspikeyourbloodsugarandinsulin(sugarandstarch)promoteweightgain,whilecaloriesthatdon’tspikebloodsugarandinsulin—especiallyfatandvegetablesandsomeprotein—actuallyspeedupyourmetabolism.

8.Dairyisnature’sperfectfood,butonlyifyouareacalf.Itdoesnotpromotehealthybonesorpreventfractures.Ithasmorethansixtynaturallyoccurringhormonesthatcancausecancerandweightgain.Andlow-fatmilkisevenworse.IsaglassofmilkbetterthanaCoke?Yes.Isitbetterthanwater?No.27YouwilllearnmuchmoreabouttherisksandproblemsofconsumingdairyinPartII.

9.Butterhasbeenonthe“don’teat”listfordecades.Butnowwehavefoundoutthatmargarineandbuttersubstituteskilltensofthousandsofpeopleayear.Itturnsoutsaturatedfatisnottheenemyweallthoughtitwas,andit’sbeenshowntohavenoeffectonheartdisease.28

10.Otherthanextravirginoliveoil,vegetableoils(polyunsaturatedfats)arearelativelynewfood.Theywereinventedintheearly1900s,andourconsumptionhasincreasedathousandfoldsincethen.Seed,bean,andgrainoils(sunflower,soy,corn)areunstable,oxidize

easily,andcreateinflammation.Mostofthestudiesshowingthattheseoilsarebeneficialincludehealthyanti-inflammatoryomega-3fats(fromfishoil,flaxseeds,andwalnuts).Whenyoulookatjusttheomega-6s(fromrefinedvegetableoil),theseoilsincreasetheriskofinflammationaswellasheartattacks.29

If the answers to the quiz surprised you, visitwww.foodthebook.com to sign up for my newsletter andreceive a weekly food fact and recipe directly from mykitchen.

So,whatare thebigquestionsofour timesurroundingfood?Well, first, where has all the real food gone?Whatexactly has industrial agriculture done to our food supplyand how does it affect our health and our environment?How can we be conscious consumers when we hit thegrocery stores? What is the difference between grass-fedandorganic?Does organic reallymatter?Howcanweusefood asmedicine?And seriously,what theheck shouldweeat?

Readon.

PART II

WHAT THE HECKSHOULD I EAT?

Inthispartofthebook,Iwilladdressthetitlequestion,itemby item, choice by choice.What the heckshould we eat?Nowadays,nutritionexpertsusuallywarnustoavoidcertainfoodsandembracecertainothers ifwewant tobehealthy.But often, they can’t agree on which is which.And theirwisdom always seems to be changing. I’ll cut through theconfusionbytacklingkeyfoodcategoriesandreviewingthebestsciencetogiveyouthebasics.

Here’smypromise toyou:Ifyoutake the timetoreadthrough each section that follows, not only will you walkaway with new information, but you’ll also let go of theanxiety andworry thatmost people have around the basicquestion,“WhattheheckshouldIeat?”

Let’sgetstarted!

MEAT

NUTRITION IQ QUIZTrue or False?

1.Redmeatcontainshighlevelsofsaturatedfat,whichcausesheartdisease.

2.Ifyouavoidmeatyoucaneasilygetalltheproteinyouneedfromplants.

3.Cattleevolvedtoeatgrassinthewild,notgrainsandbeanslikecornandsoy.

4.Liverisoneofthemostnutritiousfoodsyoucaneat.5.Eatingbaconisasstronglylinkedtocancerassmoking

cigarettes.6.Thegovernmentstrictlyregulateswhatcattlearefed.7.Grillingmeathelpsreducecontaminantsandchemicals.

Answers

1.False:Redmeatcontainsvarioustypesoffat—notonlysaturatedfat,butalsoomega-6fats(moreincorn-fed

feedlotcows)andomega-3fats(ingrass-fedmeat).Furthermore,thelinkbetweensaturatedfatandheartdiseasehasbeendisproven.Studiesofmorethan600,000peopleinnineteencountriesfoundnolinkbetweensaturatedfatandheartdisease.1Anotherstudyof135,000peoplefromeighteencountriesandfivecontinentsovertenyearsshowedalowerriskofheartdiseaseanddeathfromeatingsaturatedfat.

2.False:You’dhavetoeatalotofvegetables,beans,andgrainstomeetyourdailyproteinrequirements.Youwouldhavetoeat3cupsoflentilstogettheamountoftherightaminoacidsandproteinyougetfromone4-to6-ounceservingofmeat,chicken,orfish.Andasyouage,youneedmoreandhigher-qualityproteintomaintainmusclemassandhealth.Plantproteinscontainslowlevelsofleucine,therate-limitingaminoacidformaintainingandbuildingmuscle,whereasanimalproteincontainshighlevelsofleucine.2

3.True:Cows,sheep,andgoatsshouldeatgrassandforage.Butfactory-farmedanimalsarefedcheapgrainsandcandyandground-upanimalparts,nottomentionhormonesandantibioticstofattenthemupfast.

4.True:Livercontainshighlevelsofvitamins,proteins,andnutrients.Buteatliveronlyfromorganic,grass-fed,orpasture-raisedanimals.

5.False:Thereisevidencelinkingprocessedmeatstocolorectalcancer.Buttheassociationhasbeenoverblown.Iwouldn’tbingeonprocessedmeat,butit’s

notthebogeymanwemaythinkfromreadingtheheadlines.Eatingonepieceofbaconeverydayraisesyourriskbyonehalfof1percent.

6.False:Thejunk,toxins,hormones,andantibioticsthatarelegallyaddedtolivestockfeedwouldmakeyoushudder.

7.False:Cookingmeatathightemperaturescanproducetoxiccompounds.It’sbestnottoovercookitorgrillitathightemperatures.

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Eatingmeatwillclogyourarteries,causecancerandtype2diabetes,andtakeyearsoffyourlife,right?

Absolutely not.3 But you could be excused forbelieving that. A lot of people do, meat lovers andabstainersalike.Thisfoodthatwe’veeatenallourliveshasbecome the most controversial thing on our plates. It’swhere many of today’s raging food fights—warringnutritionaltheories,theabysmalstateofournation’shealth,the environmental impact of agriculture, the unethicaltreatment of animals (cows, pigs, chickens)—all cometogether inonebig,messy collision. Ismeat reallybad forus, or really good for us? Ifwewant to live long, healthy

lives,shouldweeatalotofit,alittle,ornoneatall?Let’s start by acknowledging that humans first

domesticated sheep, cows, and pigs as far back as 10,000BC.4Humans have been eatingmeat for about as long asour species has existed. In fact, scientists who studymodern-day hunter-gatherers, who live and eat verymuchlikeourPaleolithicancestorsdid—withameat-heavy, low-sugar diet—find that they typically have no signs of heartdisease,diabetes,orotherchronicdiseases.5Animalshavealwaysheld a central place in thehumandiet.So, fromanevolutionaryperspective, it’shard to imagine that this foodthathasbeensuchanintegralpartofourexistence—afoodthat helped sustain civilizations across the globe formillennia—hasbeenslowlykillingusallalong.

Inrecentdecades,theanti-meatadvocatesandscientistshavetriedtoscareAmericansbylinkingmeattoeverythingfromcancertoheartdisease,diabetes,andevenobesity.Buttimeandtimeagaintheresearchhasshownthattheoppositeistrue.Asourancestorsknew,meatisanutrient-densefoodthat can helpprevent disease and nutritional deficiencieswhen consumed in combination with plenty of plants andvegetables—oraspartofwhat I like to call aPaleo-vegan,or“Pegan,”diet.Ofcourse,that’snottosaythatthereisn’ta dark side to meat consumption. Most of themeatconsumedinAmericaandotherdevelopedcountries,sadly,comes from factory farms, where animals are subjected tocruel,unsanitary,andoftenunimaginableconditions.Theseindustrial behemoths contribute to climate change, pollute

the environment, and, in some cases, abuse their workers.Weshoulddoallwecantoavoidproppingupthisindustry.But that does not negate the fact that the rightmeat can—andshould—beanessentialpartoftheaverageAmerican’sdiet. There are valid personal, spiritual, religious, ethical,and environmental reasons for not eating meat.There arenot, however, good scientific or health reasons to avoidgood-quality, organic, grass-fed, sustainably raisedmeat inthe context of an overall healthy diet, what I call a Pegandiet.

THE SCIENCE OF MEATWhenyouthinkofmeat,youprobablythinkofprotein.Butprotein exists in virtually every food. Even vegetablescontain it in small amounts. As meat became demonizedover the last half century,manyAmericans began seekingoutalternatives, in somecasesquittingmeataltogether.Anestimated 5 percent of Americans now identifies asvegetarian.6But that’sadifficultpath tomaintainfor long.Whileplantalternativestomeatareincreasinginpopularity,thereisnogettingaroundthefactthatmeatisthesinglebestsource of protein (and also many vitamins and minerals).Youmayhaveheardthatlegumeshavealotofprotein,forexample.And theydo—forplants.But they lackanumberof critical aminoacids.Eggs are another sourceofprotein,containing 6 grams each. But the average adult needs

between 60 and 90 grams of protein each day, and evenmoreifyou’reactive.Youneedabout30grams,threetimesa day, to maintain and build muscle. If you rely on eggs,then you’d have to eat a whole lot of omelets. Fulfillingyour protein requirements with non-meat foods requiresenormous planning and effort,more thanmost people canmanage.Youalsoneedtomakesuretogetalltheessentialamino acids—the ones that we need but our bodies can’tmake—from the protein you eat.Only quinoa, buckwheat,andsoyareplantsources thatcontainallnineof them,buttheycanbefoundincompleteforminallanimalfoods.Togiveyouan ideaofhowplantproteinranksnext toanimalprotein,here’saside-by-sidecomparisonofthetwo.7

Grams of animal protein per 100 grams of:

Veal:36.71Beef:36.12Lamb:32.08Pork:28.86Chicken:28.74Tuna:25.51Sardines:24.62Cheese:23.63Salmon:22.10Crickets:20.50(yes,they’reprotein-packed)Eggs:12.58

Grams of plant protein per 100 grams of:

Peanutbutter:22.21Almonds:20.96(butalmondmilk:0.42)Oats:16.89Tofu:9.04Lentils:9.02Blackbeans:8.86

Asyoucansee,you’dhavetoeatawholelotofblackbeans, oats, or tofu to deliver the protein in just a smallserving of meat. That doesn’t mean meat should be youronlysourceofprotein.Youcangetaportionofyourdailyprotein from plants. But formost people, especially as weage and need more protein to maintain our muscle mass,animalproteinisimportant.

WHAT THE EXPERTS GOT RIGHTFor all of human history, with the exception of a periodbeginningmidwaythroughthesecondhalfof thetwentiethcentury, meat wasconsidered by experts and ordinarypeople alike to be a vital part of the human diet. Indeed,therehasneverbeenavoluntarilyveganindigenoussocietyanywhereon theplanet.8 In fact, theword“vegan”wasn’tcoineduntil1944.Yes,somestudiesshowthateatingmeatharmsourhealth,but thedevil is in thedetails, and in thiscase that means the design and type of study.As you’re

abouttosee,thescaremongeringcrumblesundertheweightof scientific scrutiny. Did the nutrition authorities getanything right? They did. There is some relevance towarnings about eating toomuch redmeat—conventionallyraisedbeefcomesfromanimalsthatarefedimproperdiets,whichinturncanharmus.Eventhewaywecookmeatcandamage our health. For the most part, however, meat hasgotten abum rap.The sciencedoesn’t supportmeat as thedisease-creatingthingwethoughtitwasfordecades.

WHAT THEY GOT WRONGAnyone who has lived inAmerica over the past 50 yearshas heard the dire warnings about red meat. It causescancer. It causesheartdisease. It’spracticallydeadly.Howdidweendupwithallthishysteriaandmisinformation?

Twowords:saturatedfat.Thediscoveryahalfcenturyagothatsaturatedfatraises

cholesterol levels led to the widespread demonization ofmeat.Wecutbackonmeat,wechose“lean”meat,andwetrimmed and skimmed all the fat off ourmeat. Back then,scientists were convinced that high cholesterol was thenumber one culprit behind the nation’s epidemic of heartdisease,whichcontributedtomorethanamilliondeathsperyear. Their theory was simple—too simple. It wasintroduced by scientist Ancel Keys at the World HealthOrganizationinGenevain1955andwasknownasthelipid,

or“diet-heart,”hypothesis.Thetheorywentlikethis:Whenyouraisecholesterol,youincreaseheartdisease.Andwhenyou lower it, you reduce heart disease. Initially, Keys andhiscolleaguestargetedalldietaryfatastheprimarycauseofhighcholesterol.Butover time theyzeroed inon saturatedfat,whichtypicallyraisescholesterolmorethanunsaturatedfatsdo.Andsincesaturatedfatisfoundprimarilyinanimalfoods, Keys argued, thenmeat must be bad for you.Thisline of thinking was endorsed and promoted by theAmerican HeartAssociation, which toldAmericans to putdown their plates of bacon, eggs, and sausage and backaway from the breakfast table. In fact, all foods thatcontained saturated fat became “bad” almost overnight—evenfattyplantfoodssuchascoconuts,nuts,andavocados.

Today, we know that thinking was horriblyoversimplified and entirely wrong: Heart disease is acomplex condition that involves not only cholesterol butinflammation,bloodsugar,triglycerides,andahostofotherfactors.Andtheimpactofsaturatedfatoncholesterolisnotso simple either. Some forms of saturated fat raise LDLcholesterol, the so-called bad kind. But at the same time,saturated fat raises HDL cholesterol, the kind thatprotectsyoufromheartdisease.9Saturated fat alsohas abeneficialimpact on the size and density of the lipoprotein particlesthat carry cholesterol in your bloodstream. It creates LDLparticlesthatarelargeandfluffy(likecottonballs),10whichare lessatherogenic (heart-disease-causing) than the small,dense LDL particles created by sugar and refined

carbohydrates(starchyfoods),whichincreaseinflammationandpromoteplaqueformationinyourarteries.11

This new data on saturated fat has been uncovered innumerousstudiesandembracedbymanycardiologistsandnutrition experts. But the outdated idea that saturated fatcauses heart disease has not gone away so easily. Afterintroducingthelipidhypothesisinthe1950s,Keysfollowedupwith the SevenCountries Study in 1970,which pushedtheideathatnationsthatconsumerelativelylowamountsofsaturatedfathavelowratesofheartdisease.Unfortunately,Keys cherry-picked the data—he reported on the smallnumber of countries (7) that fit his hypothesis and ignoredthose that did not (15), such as Brie-and-butter-lovingFrance.12 Newer studies that involved forty-two countriesfound no link between saturated fat and heart disease.Despite its flaws, the Seven Country Study took hold andbecame enshrined in our food policies, which continue tothisdaytocallfordrasticreductionsinAmerica’smeatandsaturatedfatintake.

Reducing saturated fat intake has remained one of themost persistent recommendations in the government’sDietaryGuidelines forAmericans,whichareupdatedeveryfive years. The most recent guidelines, released in 2015,called forAmericans to limit their intakeof saturated fat tono more than 10 percent of their daily calories.13 TheAmerican Heart Association’s equally outdatedrecommendations are even more drastic. They adviseAmericanstolimittheirsaturatedfatintaketonomorethan

5 to 6 percent of daily calories, which for the averagepersonisslightlylessthana3-ounceservingofgroundbeefor1-ounceservingofcheddarcheese.14Onitswebsite,theHeart Association tells people to “limit red meat” and toavoidotherfoodswithsaturatedfatsuchaslamb,pork,andskin-on poultry. The heart association advises, “Eatingfoods that contain saturated fats raises the level ofcholesterolinyourblood.HighlevelsofLDLcholesterolinyour blood increase your risk of heart disease andstroke.”15

Meanwhile, research shows that fixating on LDLcholesterol can obscure other causes of heart disease. Anationwide study that looked at almost a quarter millionadults admitted to hospitals with heart attacks found thatalmost75percentofthesepatientshadLDLlevelsthatwerecategorized as either “low” or “optimal” under the currentcholesterolguidelines.16Long-termstudieslikethefamousFraminghamHeartStudyshowthatwhileLDLcholesterolisassociated with heart disease, HDL cholesterol, whichincreaseswhenweeatsaturatedfat,actuallylowersourriskofheartattack.17

At the same time, the largest andmost comprehensivestudies of dietary fat intake have found no link betweensaturated fat consumption and heart disease.18One tightlycontrolledclinicaltrialpublishedinthejournalBMJin2016compared peoplewhowere fed diets rich in saturated fatsfrommilk,cheese,andbeeftopeoplewhowereassignedto

eat foods in whichmost of the saturated fat was removedandreplacedwithcornoil,anunsaturatedvegetableoil.Thestudy found that the vegetable oil group had lowercholesterollevelsbuthighermortalityrates.19Anotherlargereview of the most rigorous research on saturated fat,publishedintheAnnalsofInternalMedicine,foundnolinkbetween saturated fat andheart disease and concluded thatthe currentdietaryguidelines that tell us to avoid saturatedfat and increase PUFAs, or refined vegetable oils, are notsupportedbyscientificevidence.20

One of the most striking rebukes to the saturated fatmythology that grew out of Keys’ Seven Countries Studycame in 2016. In a study published in the journalFood&Nutrition Research , scientists analyzed data that wasgathered over 16 years from forty-two different countriesand looked at the relationship between various foods andheart disease.21 Their study was far more comprehensivethan the Seven Countries Study—and their results werecompletely antithetical to what Keys found. In fact, theyfound no link between red meat and heart disease. Ifanything,theirresultsindicatethatahigherintakeofanimalfat and animal protein isprotective against cardiovasculardisease.Thefoodsfoundtobethebiggestdriversofdiseasewerehigh-glycemiccarbohydrateslikepotatoes,bread,andcereal.The lead authorof the study,Dr.PavelGrasgruber,saidthefindingsmadeitclear that theconventionaldietaryadviceshouldbeflippedonitshead.

“This study flies in the face of accepted wisdom on

diet,” he told one news outlet.22 “It is quite clearconsumptionofdairyproducts andmeat is not linkedwithheartdiseaserisk,aswastraditionallybelieved.Thebiggestproblems are cereals, wheat and potatoes, which increasetheriskofheartdisease.”

Outdated ideas often take a long time to die, which iswhymanyinthemedicalandnutritionestablishmentrefuseto change their thinking on saturated fat. But some arebeginning to come around. In 2016, one of the nation’smost respected cardiologists, Steven Nissen, who is thechairman of cardiovascular medicine at the ClevelandClinic, the number one heart hospital in the world, and acolleagueofmine,publishedamajoreditorialintheAnnalsof Internal Medicine that took the dietary guidelines andtheir saturated fat recommendations to task. “The bestavailableevidencedoesnotclearlysupport thewidelyheldbelief that Americans should limit saturated fat andcholesterolinthediet,”hewrote.23

And in 2017, at a major cardiovascular medicineconferenceinSwitzerland,thepresidentoftheWorldHeartFederation, Salim Yusuf, a world-renowned cardiologist,wasevenmorebluntabout themythsurroundingsaturatedfat and heart disease: “Contrary to common beliefs, thecurrent recommendations to reduce saturated fat have noscientific basis.”24 So, he asked, what does cause heartdisease? “Carbohydrates areprobably your biggest culprit.So,whenyoueatahamburger,throwawaythebun,andeatthemeat!”

Icouldn’tagreemore.AndifIcouldchoosebetweenabagelorbutter,Iwouldchoosethebutter.

WHAT WE STILL DON’T KNOW FORSUREEventhoughsaturatedfathasbeenexoneratedasthecauseof heart disease it once seemed to be, that does notmeanyoushouldgocrazywith it. Idon’tbelieveyou shouldbeeating limitless amounts.We’re still working out preciselyhow much saturated fat is “healthy,” though the latestwisdomsuggeststhatit’sfairlyneutral.It’snotharmful,butit’s not necessarily a health food. One big caveat:Whencombined with sugar or refined carbs (what I call “sweetfat”),itisdeadly.Youhearalotofadvicethesedaystoeatmeat and butter “in moderation.” But what exactly does“moderation”mean?Forthatweneedmoreresearch.Inthemeantime,don’tbeafraidtotossalittlegrass-fedbutterintoyour pasture-raised organic eggs. And don’t feel guiltyaboutorderingthegrass-fedsteakinsteadofthehalibutthenexttimeyoudineout.

EIGHT THINGS YOU SHOULD KNOWABOUT MEAT

1. It’s More Than Protein and Muscle

AnimalfoodsareouronlysourceofvitaminB12,which isessentialforlifeitself.MeatalsoprovidesvitaminE,vitaminD, and the other B vitamins. It contains enzymes that weneed toaccessnutrients,essentialaminoacids,andcancer-fighting antioxidants like beta-carotene (which our bodiesconvert into vitamin A), lutein, and zeaxanthin. Meatcontains minerals such as zinc, selenium, magnesium,sodium, andpotassium.And it also contains iron,which isparticularlyimportantforwomen,agreatmanyofwhomareanemic due tomenstruation. It’s true, as vegans point out,that all these minerals (and even protein) are available invegetables and legumes and other foods. But our bodies’internal systems have towork to convert them into a formwe can use,whereas nutrients in meat are much morebioavailable. A clinical study in theAmerican Journal ofClinicalNutrition found, for example, that people assignedtofollowdietsthatincludebeef,poultry,pork,andfishgainmoremuscle and leanbodymass thanpeoplewho areputon vegetarian diets consisting of plants, dairy, eggs, andgrains.25Diets that contain animal protein have also beenshown to help preserve muscle mass and reduce “proteinbreakdown” in the body to a much greater extent thanvegetariandiets.26Proteinisrequiredtomaintainandbuildmuscle.With the loss of muscle (sarcopenia) comes age-related hormonal changes including pre-diabetes (whichcausesheartdisease,cancer,anddementia),higherlevelsof

stresshormoneslikecortisol,andlowerlevelsofanti-aginghormones like growth hormone and testosterone. That’swhystudiesshowthatasyouageyouneedmoreproteintopreventdiseaseanddeath.It’snowonderweevolvedtoeatmeat.

2. Stop Worrying About Bacon Causing Cancer

Ifyou’re likemostpeople,youprobablysaw the terrifyingnews in late 2015. “Processed Meats Rank AlongsideSmoking as Cancer Causes,” blared a headline in theGuardian. “Bacon, Hot Dogs as Bad as Cigarettes,” readanother.These headlines were referring to aWorldHealthOrganization (WHO) report that concluded that eatingprocessedmeats like bacon, ham, deli meat, and sausagesraised the risk of colon cancer by 20 percent.27 Manypeople who saw the news were understandably worried.Some, perhaps, even swore off bacon altogether. But thereport’sfindingswerewidelyexaggerated.

Here’s why. The report found that the effects of redmeatperseonourhealthwerenotconclusive.Andwhileitdidlinkprocessedmeatstocancer,theeffectwasrelativelysmall.The20percentincreasereferredtotherelativeriskofcancer, not theabsolute risk. The average person has afairly low likelihood of developing colon cancer in his orher lifetime:roughlya5percent risk.WhentheWHOsaysthateatingbaconeverydayincreasestheriskby20percent,what itmeans is thatyour lifetimeriskwouldclimbfrom5

percent to 6 percent if you ate four pieces of bacon everydayforyourwholelife.That’sonlya1percentrealincreasein the risk. For a piece of bacon once in a while, that’sprobablyariskIamwillingtotake,especiallyinthecontextofanoverallhealthydiet. Ifyouconsider theabsolute riskratherthantherelativerisk,theincreaseisnotasfrighteningastheheadlineswouldleadyoutobelieve.

As I mentioned, the risks associated with eating meatare often distorted. In fact, it’s debatable whether theWHO’s warnings about meat being linked to cancer areeven accurate. One paper published in the journalObesityReviews looked at thirty-five large studies of cancer andmeatconsumptionandconcludedthattherewaslittleriskatall.28 In fact, an analysis of theWomen’sHealthStudy of37,547 women over almost nine years found that thewomen who consumed the most meat actually had thelowestratesofcoloncancer.29Sowhydosomestudiesfindthat meat consumption is linked to cancer and others findthe opposite?One reason is the healthy-user bias. Inmoststudies, people who report higher levels of meatconsumption also tend to engage in other “unhealthy”behaviors like smoking, heavy drinking, neglecting freshfruitsandvegetables,andeatingmoreprocessedfoodsandsugar—allofwhicharelinkedtohighercancerrates.Ontheother hand, people who do the “healthy” thing and avoidred meat are also more likely to exercise several times aweek,eatlotsofveggies,andavoidcigarettes.Wemakethemistakeof thinking it’smeat that causes disease,when it’s

everything else those people are eating and doing. Thisexplainssomeofthemisleadingcancerfindingsinnutritionstudies.

Of course, not all processed meat is the same. Muchmodernprocessedmeatisfullofsugar,fillers,andadditivessuch as gluten and preservatives. Stick to whole-foodprocessed meat—such as sliced turkey and roast beef, ortraditionally prepared salami or bacon from organicproducers such asNimanRanch.My neurosurgeon friend,as a practical joke, once sent a hot dog instead of a brainbiopsy to the pathologist. The pathologist called backalarmedbecausehefoundbone,hair,nails,andteethinthespecimen.Knowwhereyourmeatiscomingfrom.

3. We Are What Our Meat Eats

You’veprobablyheardtheoldsayingthatyouarewhatyoueat, right?Well, that’s false.You arewhat your food eats!That’s scary because all of our worst fears about howmodern, industrialized animals are fedand treated areessentiallytrue—infact,thetruthmightbeevenworsethanyou imagine. Factory-farmed animals are fed cheap,mass-producedgrainsbecauseitfattensthemquicklyatlowcost.That means they’re eating GMOs and pesticides. They’repumped full of hormones and antibiotics because thesemake them bigger and fatter, too.30 And it gets scarier:Under federal regulations, it’s perfectly legal to feedlivestock and poultry things you would never eat or want

anyanimaltoeat.Yet“additives”thatareallowedunderthelawinclude“feathermeal”(ground-upfeathers);bothdriedand unprocessed “recycled” animal waste (that’s poop toyou and me); food adulterated with waste from rodents,insects,orbirds(morepoop,butonlyafterithasbeenheat-treated to kill the germs); “polyethylene roughagereplacement” (that’s plastic filler); bacteria, including somethatareresistanttoantibiotics;toxicchemicalssuchasPCBsand dioxin; and a long list of other substances that don’tsoundlikeanythingyouwouldwanttofeedananimal.31

Sadly, many factory farms are willing to feed theiranimalswhatever it takes to fatten themup as quickly andcheaply as possible,with no regard for proper nutrition orthe quality of the meat they produce. In January 2017, aflatbed pickup truck accidentally spilled its cargo on aWisconsinhighway,creatingaremarkablescene.Thetruck,destined for a factory farm, was carrying hundreds ofthousandsofredSkittlestobeusedasfeedforcattle.32Thespill left ablanketof redcandies scatteredacross the road,butwhatwasmostdisturbingabout theaccidentwasthat itrevealed a little-known fact about factory farming: that it’snotonlylegalbutcommonforproducerstofeedtheircattleall sorts of sugar, candy, Kool-Aid powder, potato chips,and molasses.33 Some producers even boast about it. In2012, the owner of United Livestock Commodities inKentucky told a local television station that in response torising corn prices he started feeding his cattle cheap,defective candy that would have been destined for

landfills.34Avideoevenshowedthatthecattlewerebeingfedcandy thatwas still in itswrappers.Agricultureexpertssay thishasbeengoingon foryearsand isperfectly legal.In fact,many beef producers throw all sorts of foodwasteinto their animal feed—things that are considered unfit forhuman consumption, but somehow perfectly fine for theanimalsweeat.

4. Why Grass-Fed Meat Is Best

It’s hard to deny all the problems with factory farming. Itdamages theenvironmentwith thewidespreaduseof fossilfuels for fertilizersandagriculturalchemicals. Itdrainsandpollutes local water supplies, releases toxic chemicals intotheatmosphere, andcontributes to climate change. It reliesontherampantuseofantibioticsinanimalfeedtopromotebigger and fatter animals that are more resistant to thediseases that spread easily in crowded, clustered pens andholding cages.And it involves theunimaginably cruel andhorrendous treatment of animals. But there is yet anotherreason to frown upon factory farming: It results in lessnutritious meat. The alternative to factory-farmed meat—grass-fed meat—is not just better for the environment andbetterfortheanimals,butbetterforyou,too.Grass-fedmeatis so nutritionally superior to factory-farmedmeat that it ispracticallyadifferentfood.

Cows, sheep, and goats are ruminants, meaning theyhave four-chambered stomachs designed to extract the

nutrients theyneed fromgrass, hay, andother forage.Pigsare omnivorous—they earn their reputation—but arehealthiestwhenallowedtoroamandeatwhateverplantsornaturalfoodstheyfindontheground,likeacorns,fruit,andgrubs.These are the foods they evolved to eat.But that isnot what they are fed on factory farms. Instead they’reforced to eat corn, soy, wheat, and other crops that areextremely cheap because they’re subsidized by the federalgovernment.Roughlyhalfof all the soyand60percentofthecornproduced in theUnitedStatesareusedas feedforlivestock.35

How does all that affect their health and the health oftheir flesh? Terribly. Cattle raised on grain can developbloating, liver abscesses, and other fatal conditions. OnestudyintheJournalofAnimalScience reportedthatuptoathirdof feedlot cattle develop liver abscesses as a result of“aggressive grain-feeding programs.”36 But studies showthat the incidence of these diseases decreases when cattlearefedtheirnaturaldietofgrassandhay.37Conventionallyraised livestock are alsomore susceptible to infections thatcan linger in theirmeat. Ina2015 investigation,ConsumerReports tested 300 samples of beef purchased atstoresacross the country and compared the conventionally raisedbeefsamplesto“sustainably”raisedbeefthatwasgrass-fed,organic, or raised without antibiotics. The investigationfoundthat18percentoftheconventionalbeefsampleswerecontaminated with superbugs—the hazardous bacteria thatare resistant to three or more classes of antibiotics—

comparedtojust6percentofgrass-fedbeefsamples,and9percent of samples that were organic or raised withoutantibiotics.38The investigationalso found that threeof theconventional beef samples contained a type of antibiotic-resistant bacteria called MRSA (methicillin-resistantStaphylococcus aureus), which kills more than 10,000people in the United States every year. The grass-fed,organic,andnon-antibioticsamplescontainednoneofthesepotentiallylethalbugs.TheconventionalbeefwasalsomorelikelytoharborE.coli.

“We know that sustainable methods are better for theenvironment and more humane to animals,” said Dr.Urvashi Rangan, the executive director of the Center forFoodSafetyandSustainabilityatConsumerReports.39“Butour testsalsoshowthat thesemethodscanproducegroundbeefthatposesfewerpublichealthrisks.”

Three decades of research have shown that grass-fedbeefandpasture-raisedmeataresignificantlyhealthierthangrain-fed, factory-farmed meat. Grass-fed meat has muchbetter types of fat than grain-fed (more omega-3s, feweromega-6s, and more CLA, or conjugated linoleic acid).When livestock are fed grains and other foods that are notpartoftheirnaturaldiet,thelevelsofinflammatoryomega-6fatty acids in theirmeat rise,while the levels of beneficialomega-3 fats plummet. If they’re fed a natural diet, thereverse happens. Grass-fed meat contains up to five timesthe omega-3 fats as conventionally raisedmeat, andmuchlower levelsofomega-6 fats.40 Ingrass-fedbeef, the ratio

ofomega-3toomega-6isahealthful1:1.Ingrain-fedbeef,the ratio ismore like1:7.Grass-fedmeat hashigher levelsofcriticalnutrientsincludingtheBvitamins,vitaminE,andthe antioxidants lutein, zeaxanthin, beta-carotene,superoxide dismutase, and glutathione, a powerful cancer-fightingcompound that’salso found in freshvegetables.41Grass-fed beef also contains much higher levels ofbeneficialminerals42likepotassium,phosphorus,zinc,andiron.43

5. Grass-Fed Meat Contains a Remarkable Fatty Acid

It’struethatmeatcontainssaturatedfat,butthat’sonlypartof the story, and, as it turns out, it’s not a problem. Fortypercent of the fat in beef is monounsaturated andpolyunsaturatedfat—thesamekindsthatarefoundinoliveoil, seafood, and nuts.The type of saturated fat in steak isalso noteworthy: Much of it is stearic acid, the kind thatdoesn’t increase your total cholesterol level. Meat alsocontains an unusual healthy, naturally occurring trans fatthat’sactuallygreatforyou.It’scalledCLA,orconjugatedlinoleicacid.44Itexistsinonlyafewfoods,andtherichestknownsourceisthefatofruminants(cows,sheep,and—topofthelist,incaseyou’reanadventurouseater—kangaroos)thateatgrass.CLAisapowerfulantioxidant thatslows thegrowth of cancerous tumors. It also prevents plaque fromforming in your arteries and causing atherosclerosis. It

reduces the risk of heart disease and type 2 diabetes,45lowers triglycerides, and helps with weight control andmetabolism.46AllanimalfoodscontainCLA,butgrass-fedmeatanddairyarefarandawaythebestsourceofit:Theycontain up to 500 percent more CLA than grain-fed meatanddairyproducts.47

6. Organic or Grass-Fed Meat Is Worth the Extra Cost

In its 2015 investigation, Consumer Reports performed acost analysis of ground beef from different sources, andhere’swhatwasfound:48

Conventionallyraisedmeat,perpound:$4.95Organic:$5.62Raisedwithoutantibiotics:$6.55Grass-fed:$7.38Grass-fedandorganic:$7.83

There was roughly a 50 percent price differencebetween the lowest- and highest-quality beef, which is aconsiderable amount ofmoney if you’re feeding a family.This isbecausegrass-fedanimalsaremuchslowertoreachmarket weight since they’re not plied with cheap grains,corn, candy, or antibiotics to fatten them up, and they aregenerallyleaner,withlessmeatontheirbonesthanfactory-

farmedanimals.Grass-fedcattlerequireadditionallandandhigh-quality pastures as well. Keep in mind that you’repaying for meat that’s not only humanely raised andsustainably produced, butmore nutritious, less likely to becontaminated, and ultimately better for your body.49Americansdevote about10percentof their salary to food,whileEuropeansspend20percent,andsomecountriesevenmore. Think about all the ways we waste money ($5specialty coffees, for one). Reorganizing your budget tofocusonyourhealthandqualityoffoodwillmakeyoufeelbetter now and savemuchmore in health care costs later.But best of all, you don’t necessarily have to pay a highprice for grass-fed meat if you know where to shop andwhich resources to use. I’ll provide a list of those a littlelater in this chapter.The big takeaway:Weneed lessmeatthanweareeating.Wedon’tneeda12-ouncesteak,onlya4-to6-ounceone.Iurgeyoutofocusonhigh-qualitymeatsratherthanhighquantity.

7. We Should Return to Organ Meats

Have you everwatched one of thoseNationalGeographicspecialswhereapackof lions takesdownanantelopeorazebra?There’sareasontheyalwaysgostraightfortheliverwhen they devour their kill: It’s one of the most nutrient-denseorgansinthebody.Thelivercontainsawiderangeofvitamins(especiallyAandB12,butalsofolateandC,whichweusuallyassociatewithplant foods),minerals (especially

copper,phosphorus, iron,zinc,andmagnesium),andothersubstances, like CoQ10, that we need for good health, aswell as ample protein.50 There’s a good chance yourgrandparentsateliver.It’sapopularmealinmanycultures.ChoppedliverisatraditionalJewishdish.Liverandonionsis a quintessentially Britishmeal. In Poland, they eat friedporkliveralongsidefreshveggies.TheFrencheatliverfriedwithbutterandbacon.TheSpanisheatitcookedinoliveoiland garlic.And in Brazil, liver is served with potatoes oranotherstarchyvegetable.

But inAmerica, we’ve gotten out of the offal habit—thatis,weprefertoeatmusclemeatalmostexclusively.Onereason liver fell off the menu inAmerica is that we werediscouraged from eating it due to itshigh cholesterolcontent. Cholesterol after all is manufactured in the liver,and if we couldn’t eat egg yolks because of theircholesterol, then liverwasoff-limits, too.But justaseatingyolks will have a negligible impact on your bloodcholesterol levels, so, too, will eating liver. Others maywonder if the liver stores toxins. It doesn’t; it processesthem. Most toxins are stored in muscle and fat tissues,includingthebrain.Theorgan’stexturemaybeaturnoffforsomepeople.Butwhenit’sproperlyprepared—thinlyslicedand smothered in onions and a little organic bacon, forexample—it canbe a surprisingdelicacy andagreatmeal.Some people even eat it raw or blended in smoothies, butdon’t worry, I won’t try to convince you to go that far!There’sasimplerwaytoconsumeit.WhenIwasakid,my

mother used to prepare sautéed chicken livers over rice,whicheveryoneinmyfamilyconsideredadelicioustreat.Ican’trecommendithighlyenough.

Ideally, you should get your liver from grass-fedsources to ensure that it’s goodquality.And liver isn’t theonly organ that’s good for you. More adventurous eatersshould take advantage of the benefits of eating hearts,kidneys,tripe,sweetbreads,andsoon.Butdollarfordollar,liver is probably the single best concentrated source ofnutrientsyou’llfind.

8. How You Cook Meat Matters

Whenyou fry, smoke,grill,orotherwisecookanymeatathigh temperatures, it leads to the creation of carcinogeniccompounds called heterocyclic amines (HCAs) andpolycyclic aromatic hydrocarbons (PAHs). For this reason,youshouldbecarefulnottoburnorovercookanymeatthatyou consume. But these compounds are also found invegetables and grains!51Those black grill marks on yoursteakorveggiesmightbemouthwatering—butthat’swherethe hazardous by-products of grilling aremost likely to befound.Sofocusonusinglow-temperaturecookingmethodslikebaking,roasting,andstewing.

GEEK ALERT: A LITTLE MORE SCIENCE

ABOUT MEATBut what about all the well-publicized scientific studiesshowing that meat eaters are in worse health thanvegetariansanddiesooner?Well, even that’snotassimpleas it seems.The findings may have something to do withwhich meat eaters are being studied. Generally speaking,people who eat a lot of meat also have unhealthy habitsoverall:Theyweighmore,drinkmore,smokemore,eatlessproduce and fiber, and aremore sedentary than thosewhoconsume less meat, according to a study involving morethan 600,000 subjects. So maybe it isn’t the meat that’sdamaging carnivores’ health—maybe it’s everything elsethey are doing to damage their health. In an erawhen redmeat was seen as bad, healthy people avoided it andunhealthy people didn’t care and ate more meat.Anotherstudywasdoneofmeateatersandvegetarianswhoshopinhealthfoodstoresandsoare,presumably,pursuinghealthylifestyles.Theresult?Bothgroupswereequallyhealthy,andthey lived longer than those who don’t pay so muchattention to proper nutrition.52 This is known as the“healthy eater effect”—and it explainswhy it’s so difficultto tease out the influence of any individual food group ornutrientwhenwe’retryingtofigureouthowtoeathealthy.Anotherlargestudy,of245,000people,foundnodifferencein mortality between vegetarians, pescatarians, and meateaters.53Everythingweeat (oravoideating)addsup. Justas it’s possible to be a sickly, overweight vegan, it’s

possibletobeahealthy,well-nourishedcarnivore.Youjusthavetoeatsmart.

DOES MEAT CONTRIBUTE TO GLOBALWARMING?Itmight sound funny, but intestinalmethane gas producedby cattle accounts for almosthalf of agriculture’sgreenhouse gas pollution.54 If there were a countrypopulatedsolelybyalltheworld’scows,itwouldrankthirdbehindChinaandtheUnitedStatesasthebiggestproducersof gases responsible for global warming. On top of that,about248gallonsofoilarerequiredtoproducetheroughly2,800 pounds of corn each conventionally raised cowwilleat during its lifetime.Globally, one-fifth of all our energyconsumption isusedfor industrialagriculture.That ismorethan isused forallour transportation—cars, trucks,planes,trains,boats—combined!

Livestockproductionalsoconsumesaboutone-thirdofthe world’s fresh water. It takes 1,799 gallons of water toproduce 1 pound of beef and 576 gallons to produce 1pound of pork.To make matters worse, the cultivation ofsoybean and corn crops, which is what factory-farmedanimals are fed, requires a massive amount of water.55Agricultural irrigation is draining the Ogllala Aquifer, thelargestwatersupplyintheUnitedStates,1.3trilliongallons

a year faster than rainfall is able to replenish it. However,most of this water is used to grow grains and feed forfactory-farmedanimals.

Canwe do anything about all this? Early research hasshown that regenerative farmingmaybe the futureofmeatthat is healthy for us as well as the environment, andhumane for the animals, too. Well-managed grazingoperations can actually offset or even completelycompensateformethaneandothergreenhousegaseslinkedtobeefproductionbytrappingcarboninthesoil.Thegrasssoaks up and stores, or sequesters, carbon, preventingcarbon dioxide from being released into the atmosphere.Soilfarmingwillsaveus.WatchthemovieorreadthebookKisstheGroundtolearnhowwecanreducecarbondioxidetopreindustriallevelsthroughregenerativefarming.

These operations also involve regularly moving theanimals to fresh pasture and keeping them away fromstreambeds,whichcanhelppreventwaterpollution.Forthemostpart,pasture-raisedcattledonotrelyonirrigatedcropsfor feeding,which lessens the amount ofwater required toproduce meat. By choosing grass-fed meat from small,sustainable farms, we also support the fair treatment ofworkersandlivestock.Ifyouwanttolearnmoreaboutthis,checkouttheSavoryInstitute(www.savory.global)andourgrass-fed meat resources page atwww.foodthebook.com/resources.

SUMMING IT UPWhen Buying, Look for These Labels

Thefollowing labelswillhelp toensure thatyou’rebuyingmeatthat’shumanelyproducedandsustainable,sodoyourbesttochoosethem:

AnimalWelfareApprovedCertifiedHumaneGlobalAnimalPartnershipFoodAllianceCertified

Go Grass-Fed!

I highly recommend you choose beef, bison, goat, lamb,and sheep that are certified by the American GrassfedAssociation (AGA).Todo that, look for theorganization’sgreen logo, which says “American Grassfed.” Theircertificationensuresthefollowing:

Diet:AllanimalscertifiedbytheAGAareraisedentirelyonopengrasspastures.Thisisimportantbecausesome“grass-fed”animalsareraisedongrainsandothercropsformostoftheirlivesandthen“finished”ongrassjustbeforeslaughter.TheAGAcertificationforbidsthatpractice.Treatment:TheAGAcertificationensuresthatanimals

areallowedtograzeongrasswithoutbeingforcedintosmallfeedlotsorharshconfinements.Antibioticsandhormones:TheAGAcertificationstrictlyforbidstheuseofantibioticsorgrowthhormonesinanimals.Origin:TheAGAcertificationrequiresthatanimalsbebornandraisedonfamilyfarmsinAmerica.Noimportedmeatallowed.

You can find grass-fedmeat at your local health foodstore and at some supermarkets. Just check with yourbutcher if there’s any doubt. You can also use theseresourcestofindgrass-fedmeatinyourarea:

TheAGAProducerProfiles:YoucanlookforanAGA-approvedproduceronthegroup’swebsite.Youcanbrowsebystateandfindtheproducersinyourarea:http://www.americangrassfed.org/producer-profiles/.Eatwild:YoucangotoEatwild’sdirectoryofpasture-basedfarms,whichisoneofthemostcomprehensivesourcesforgrass-fedmeatanddairy.Clickonyourstatetofindyourclosestsupplier:http://www.eatwild.com/products/index.html.LocalHarvest:Thisgrouphelpsconsumersfindandpurchaserealfoodfromlocalfarmers.Theyhaveawebpagedevotedtograss-fedbeef,whereyoucantypeinyourzipcodetogetalistofgrass-fedproducersandCSAsinyourarea:http://www.localharvest.org/beef.jsp.

TheMeatEater’sGuidetoClimateChangeandHealth:TheEnvironmentalWorkingGrouppublishedthisguidetohelpprovideconsumerswithaccesstoextensiveresearchonlabeling,certifications,andbestpracticesformeateaters.Checkitouttofindmoretipsandadviceonhowtobearesponsiblemeateater:http://www.ewg.org/meateatersguide/eat-smart/.OtherresourcesincludeButcherBox(www.butcherbox.com)andWaldenLocalMeat(www.waldenlocalmeat.com)foronlinesalesofgrass-fedororganicanimalproducts.Youcanalsoparticipateincowshares—sharingacowamongagroupofpeopletolowerthecost.Formoreinformation,seewww.eatwild.com/products/andwww.marksdailyapple.com/where-to-buy-grass-fed-beef/.

When Grass-Fed Isn’t an Option, Look for Organic

Grass-fedisbest.ButsecondbestisUSDAorganiccertifiedmeat. It’s cheaper thangrass-fed andnearly comparable inpricetoconventional.ThoughUSDAstandardsarenotquiteasstringentastheAmericanGrassfedAssociation’s,they’restill far better than those applied to conventional meat.BuyingUSDAorganiccertifiedmeatensuresthefollowing:

Diet:Unlikecertifiedgrass-fedbeef,organicbeefcanberaisedonadietofgrainandcorn—butnotexclusively.TheUSDAorganiccertificationregulationsrequirethat

animalsberaisedinlivingconditionsthat“accommodatetheirnaturalbehaviors.”Sopartoftheirlivesmustbespentgrazingongrass.Treatment:Theorganiccertificationrequiresthatcattlecannotbeconfinedforextendedperiodsoftime.Antibioticsandhormones:Tobecertifiedorganic,animalsmustnotbesubjectedtoharmfulantibioticsorgrowthhormones,unlikeconventionalmeat.GMOs:Theorganiccertificationrequiresthatanimalsbefed100percentorganicfeedandforage.ThatmeansnoGMOcrops,syntheticcontaminants,fertilizers,orartificialpesticides.

Watch the Amounts You Eat

TheaverageadultinAmericaconsumesslightlymorethanathird of a pound of meat every day. Unless you’re anathlete, that much probably isn’t necessary. Remember, atleast three-quartersofyourplate shouldbevegetables,andthe rest protein. I like the term “condi-meat”—a smallamountofmeatadded tomeals that aremostlyvegetables.I’vedownsizedmyownconsumptiontonomorethan4to6ouncesaday,whichisapiecethat’sroughlythesizeofmypalm. I eat mostly lamb, especially when I’m dining out,because it’s almost all pasture-raised. Occasionally I’ll eatgrass-fedbeef,bison,orvenison.

Limit Processed Meats

As I’vediscussed, theevidence suggests that theremaybesome link between processedmeats and cancer. However,that risk is small—an increase from an average populationriskof5percentforcoloncancertoa6percentriskifyoueatprocessedmeateveryday.Iknowthatmostpeoplecan’tlivewithoutbaconandsausage,sojustthinkofitasatreat,notastaple.Herearesomethingstolookfor toreducetheriskfromprocessedmeatswhenyoumusthavethem.

Avoidpreservatives:Lookforbacon,delimeats,ham,andsausagesmadefromwholefoodsandnotfullofadditives,fillers,preservatives,gluten,andhigh-fructosecornsyrup.Someprocessedmeatsalsocontainnitrates,whicharenotcarcinogenic,butwhenthosenitratesgetgrilled,charred,orheatedtohightemperature(over266°F),theyturnintonitrosamines,whicharecarcinogenic.Slow,low-temperaturecookingisbest.Heatalsocreatestwoothertoxiccarcinogenicby-products—PAHs(polycyclicaromatichydrocarbons)andHCAs(heterocyclicamines).Getorganicorminimallyprocessedmeats.TryApplegateandNimanRanchbrands,whichareoftencarriedinmoststoresandsupermarkets.Buylocal:Buyyourbacon,sausages,andotherprocessedmeatsfromlocalfarmers.Youcanfindthematyournearestfarmers’market,whereyoucanaskaboutwhichingredientsorpreservatives(ifany)theyuse.Readthelabel:Beforeyoubuydelimeatorbaconfrom

yourlocalstore,readthelabeltomakesureitdoesn’tcontainanyofthefollowing:addedsugar,high-fructosecornsyrup,artificialingredients,orMSG.Uncured:Lookforprocessedmeatlabelsthatsay“uncured.”Thishelpsensurethatyou’renotgettinganynastypreservativesorchemicals.Saynotohotdogs:Ifthere’sanymeatproductyoushouldavoidatallcosts,it’shotdogs.They’reoftenloadedwithsaltandchemicalsandmadefromacombinationofanimalparts.It’sjusttoohardtoknowwhatyou’regettingwhenyoubuyahotdog.So,avoidthem.

Avoid Charred Meats

GrilledmeatmaybeasAmericanasapplepie.Butgrillingoveranopenflameoratveryhightemperaturescanleadtothe creation of heterocyclic amines and other carcinogeniccompounds.Herearesometipstoreduceyourexposure:

Don’tburnit:Avoideatingburgersandothertypesofmeatthatarecharredorverywelldone.Marinateit:Marinatingyourmeatbeforeyoucookithelpsreducetheproductionoftoxiccompounds.Thehealthiest,best-tastingmarinadescontaingarlic,onion,andlemonjuice.Userosemary:AstudyintheJournalofFoodSciencefoundthataddingrosemaryextractstobeefpattiesbefore

cookingthemathightemperaturessignificantlyreducedtheproductionofheterocyclicamines(insomecasesbymorethan90percent).56Addrosemarytoyourmeatbeforeyoucookit.Themorespices,thebetter:Ifyou’renotafanofrosemary,tryotherspices.Studiessuggestthattheantioxidantsinmanyspiceshelpreducetoxinproduction.57Thatmaybewhyrosemaryworks.Someotherantioxidant-richspicesyoucanaddtoyourmeatbeforecookingareoregano,basil,paprika,cayennepepper,turmeric,ginger,andchili.

MEAT: WHAT THE HECK SHOULD IEAT?Grass-fedbeefGrass-fedlambPasture-raisedporkBisonVenisonElkSmallamountsofhigh-quality,organic,nitrate-,additive-,andsugar-freebacon,ham,turkey,salami,andsausages

MEAT: WHAT THE HECK SHOULD I

AVOID?Conventionallyraisedbeef,lamb,orpork(doyourbest)DelihamandotherprocessedmeatsHotdogs(ifnot100percentbeeforpork)ConventionalsausageConventionallymadebaconConventionallymadesalami

POULTRY AND EGGS

NUTRITION IQ QUIZTrue or False?

1.It’sbettertoeatchickenthanredmeat.2.Youshouldlimityoureggintakebecausethehigh

cholesterolcontentincreasesyourriskofheartattack.3.Thebesttypeofchickenyoucaneatisfree-range.4.It’sbettertoeateggwhiteomeletsthanwholeegg

omelets.5.Youshouldn’teatchickenskinbecauseit’sbadforyou.6.Pasturedeggsarebetterforyouthanconventionaleggs.

Answers

1.False:Thefatcompositionofgrass-fedbeefisactuallymorenutritious.Chickenseatgrainsandhavehigherlevelsofomega-6fats,whicharegenerallytooabundantinourdietstobeginwith.

2.False:Eatingcholesteroldoesn’tnecessarilyraiseyour

bloodcholesterollevels,andstudyafterstudyhasshownthateatingeggsdoesn’tcauseheartattacks.1

3.False:Theterm“free-range”isoftenmisleadinganddoesn’tmeanthebirdsspendmuchtimeoutdoors.Youwanttoeat100percent“pasture-raised.”

4.False:Theyolkisthemostnutritiouspartoftheegg—itcontainsallthenutrientsneededtocreateanewlife.Plus,wholeeggstastebetterandaremorefilling.Andcholesterolhasbeenexonerated.Itdoesn’tcauseheartattacks.

5.True:Chickenskinisunhealthyifit’sbeencookedtoacrisp,whichcreatesharmfulchemicals.Theskinonbakedpoultry,however,isokaytoeat.

6.True:Pasturedchickenseatahealthierdietandliveunderlessstressthanconventionallyraisedbirds.Whenchickensforageandeatinsects,itdramaticallyincreasesthequalityandamountofthenutrientsintheireggs.

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Inthe1960s,theaverageAmericanatealmost65poundsofbeef, 60 pounds of pork, and 35 pounds of poultry everyyear.2Buttoday,America’sloveofredmeathasgivenwayto an obsession with chicken. The average adult nowconsumes92poundsof chicken eachyear—a200percentincrease since the Kennedy administration.That’s a lot ofbirds! Meanwhile, the amount of pork and beef on ourdinner plates has plunged,withAmericans consuming just56 pounds of beef and 51 pounds of pork annually. So,whathappened?

Beefmayhavebeenwhat’sfordinnerdecadesago.Butthefederalgovernment’sdietaryguidelineschangedallthatwiththedemonizationofsaturatedfat.Beef,veal,lamb,andother types of red meat were cast aside by the nutritionestablishment, which began exalting white meat as ahealthier alternative. But unfortunately, the USDA’smisguided advice unintentionally created an increaseddemand for poultry that radically transformed the chickenswe eat—and not for the better. Industrial tampering hasmorphed today’s chickens from tiny barnyard critters intocheaprawmaterialsforthemasses,likecoalorlumber.Asaresult,theirmeatisneitherasnutritiousnorassafeasitoncewas.And as the demand for chickens rose, the quality oftheirsignatureproduct—eggs—alsotookanosedive,thanksinparttogovernmentfearmongeringaboutcholesterol.Thesamedietaryguidelinesthattoldustoavoidfatandreplaceit with bread and pasta also told us that egg yolks would

raiseour cholesterol andgiveusheart attacks.That adviceled generations of Americans to trade in their scrambledeggsandsausages foreggwhiteomeletsandpotatoes.Butthose recommendations were wrong. Neither the chickennortheeggdeservedtheirbadreputations.

THE SCIENCE OF POULTRYPoultryisagoodsourceofsomecrucialnutrients:protein(4ouncesofchickendeliversaround30grams,morethanhalftherecommendeddailyallowance),Bvitamins,choline,andminerals such as selenium, phosphorus, sulfur, and iron.Poultrycontainsthesameamountofmonounsaturatedfatasolive oil and is a source of palmitoleic acid, which isantimicrobial and fights infection. (And you probablythought“Jewishpenicillin”—alsoknownaschickensoup—wasamyth!)But today’schicken isnothing like itused tobe.Factoryfarming,whichdrivesdownthepriceofpoultryatasteepcosttoitsquality,reducestheamountsofmanyofthese vitamins, minerals, and nutritious fats to near-negligiblelevels.

Your great-grandparents probably wouldn’t recognizethe lean cuts of packaged chicken sold in supermarketstoday.Thechickentheyatewasquiteadifferentbird.Itwasoften sold in poultry stores that slaughtered, plucked, andgutted on the spot. That’s about as fresh as it gets. MygrandmotherusedtopluckchickensinNewYorkCityfora

nickel apiece and use that money to go to the movies.Chickensdidn’tcomewithlabelstellinguswhattheyateorhow theywere raised because they all lived on real farmsandateasnatureintended—omnivorously,mostlyongrass,weeds,bugs,andseeds.So,it’snosurprisethatthepasture-raised chickens of yesteryear were nutritionally vastlysuperiortotheconventionalbirdsoftoday,whicharefedasteady diet of grains, corn, soy, and antibiotics to fattenthemup as quickly as possible, and raised in unbelievablycramped spaces known as concentrated animal feedingoperations, or CAFOs.These cruel conditions are not justbadforthebirdsandtheenvironment,butbadforyou,too.Studies show that today’s chickens have fewer anti-inflammatory omega-3 fatty acids, more inflammatoryomega-6 fatty acids, and substantially fewer vitamins andminerals.3 That leaves you, the consumer, with only oneoption. For the sake of your health, the environment, andanimal welfare, you shouldminimize your dependence onconventionally raised poultry. It’s not always easy.You’llhavetomakeaspecialeffortand,insomecases,payalittleextra if you want to eat chicken that is as naturaland aswholesome as the birds our great-grandmothers consumed.LaterinthischapterI’llshowyouhow.

WHAT THE EXPERTS GOT RIGHTChicken isgenerally lower incaloriesand fat thanbeef, as

the food police told us, yet it still delivers the benefits ofanimal-based nutrition. The thing is, we now know thatweight gain and heart disease are not related to calories orfat,but to thequalityofcaloriesand the typeof fat.Asfaraseggsgo, theauthoritieswerewisest longagowhen theymadesunny-sideupsabreakfaststaple.Thoseeggswereawhole lot better for us than the bagels,muffins, croissants,cereals,andpancakesthattooktheirplace.

WHAT THEY GOT WRONGThe experts told us to eat chicken instead of beef becausered meat contains saturated fat. Chicken is indeed leanerthan red meat. But it still contains saturated fat andcholesterol (neither of which is actually bad for you), justlike red meat and every other animal food. In fact, here’show they stack up:The fat in beef is roughly 37 percentsaturated; chicken fat is 29 percent saturated; and brooktroutfatis26percentsaturated.Thedifferencesaresosmallthat a randomized controlled trial published in theBritishJournalofNutrition found that redmeat and chickenhaveprettymuchthesameimpactoncholesterolandtriglyceridelevelsinconsumers.4

As for eggs,what the experts gotwrong is one of thebiggestnutritionalblundersofthepasthalfcentury.Startingin the 1970s, they told us to limit our daily intake ofcholesteroltoroughlytheamountcontainedinasingleegg.

That’s right—eat an egg for breakfast and then you’re aveganfortherestoftheday.Thatadvicebegantowobbleacouple of decades later when the American MedicalAssociation published a study involving 118,000 peoplethat found no association between egg consumption andheart disease.5 Even more striking, the researchersdiscovered that people who ate half a dozen eggs a weekhad a lower risk of heart disease than those who ate lessthan one. A number of other recent studies have alsoconfirmedthattheexpertswhoslanderedeggsgotitwrong.A rigorous, randomized controlled trial published in theAmerican Journal of Clinical Nutrition found that eating adozen eggs per week had almost no effect on cholesterollevels.6And another study inBMJ found no link betweenconsumptionofeggsandheartattacksorstrokes.7

In2015,afterdecadesofsuggestingthatpeopleshouldthrowawaytheyolkeverytimetheycrackopenanegg,thepanelof experts that shapes theUSDA’sdietaryguidelinesfinally acknowledged that their recommendation againstdietary cholesterol was not supported by scientificevidence.8 The cholesterol warning, they said, should bedropped from the dietary guidelines. In a stunningrevelation, one of the experts involved in creating therecommendations,AliceH.LichtensteinofTuftsUniversity,explained that the cholesterol advice had been included inthe guidelines for decades without much scrutiny. “Formany years, the cholesterol recommendation has been

carried forward, but the data just doesn’t support it,” shetoldtheNewYorkTimes.9

If all that isn’tpersuasiveenough, consider thecaseofEmma Morano, a 117-year-old Italian woman who, whenshe died in 2017, held the record for the world’s oldestperson.A century earlier, a doctor toldMorano, who wasthentwenty,thatshewasanemicandshouldeatthreeeggsaday.Shefollowedherdoctor’sadvicedutifully,eatingtwoto three eggs everyday for the next 90years—ahabit shelater credited for her remarkable longevity. “Assuming shehasbeentruetoherword,”theNewYorkTimes wrote,“Ms.Moranowouldhaveconsumedaround100,000eggsinherlifetime,giveortakeathousand,cholesterolbedamned.”10

WhilethereisnowaytoknowforsurewhetherallthoseeggshadanythingtodowithMorano’sreachingsucharipeandastoundingage,itseemsprettyclearthateating100,000eggsoverthecourseofherlifetimedidn’thurther!

WHAT WE STILL DON’T KNOW FORSURENowthatthedietarycholesterol–heartdiseaselinkhasbeendebunked,someresearchersarewarningofanotherpossibledanger—aconnectionbetweencholine,avitamincontainedin egg yolks (and other animalfoods), and heart disease.The theory suggests that bacteria in our guts metabolize

nutrientsinanimalfoods,suchascholine,intoacompoundcalled trimethylamine-N-oxide, or TMAO, which maypromoteatherosclerosis.11But that associationhasn’t beenproven, and the theoryhas someprettybigholes in it.Forone thing, the correlation between TMAO andatherosclerosis is based largely on research conducted onmice.12 And studies show that the foods that create thebiggestriseinTMAOinthebloodstream—evenbiggerthaneggs and red meat—are fish. In fact, a randomizedcontrolled trial by researchers at Cornell University foundthat people had substantially greater increases in TMAOwhen they ate six ounces of cod than when they ate sixouncesofbeeforthreehard-boiledeggs.13Sinceweknowfor a fact that eating seafood is protective against heartdisease, then it’s possible that TMAO levels are not asmeaningful as some scientists suspect. “TMAO-richseafood, which is an important source of protein andvitamins in the Mediterranean diet, has been consideredbeneficial for the circulatory system,” one group ofscientistspointedoutinthejournalNutrition.14

For now, we know for sure that choline is a valuablenutrient,importantforahealthyliver,propernervefunction,normalbrainfunction,andhealthyenergylevels.So,whilethejurymightbeoutonTMAO,youshouldn’tworryabouteatingfoodswithcholine.

Keep in mind that some opponents of animal-basedfoodssuchaspoultryandeggswillneverstopclaimingthat

these foods are deadly.They also claim, for example, thateating poultry increases the risk of some cancers. But thebest research shows that eating poultry actually reducesyour risk.15 That includes a large systematic review andmeta-analysispublishedintheAmericanJournalofClinicalNutrition in2010,which showed that higher consumptionsof poultry and fish, in particular, were strongly protectiveagainst cancer.16 In another study, published inCancerPreventionResearch , scientists at theNational Institutes ofHealth concluded that consuming toomuch factory-farmedredmeat(whichisnotthesameasgrass-fed)couldincreaseyourdiseaserisk.Butreplacingitwithpoultryandseafoodhad theopposite effect.For every10-gram increase in fishor poultry intake per day, the risk of liver, colon,esophageal, rectal, lung,andseveralother typesofcancersfellbyupto20percent.17

FIVE THINGS YOU NEED TO KNOWABOUT POULTRY AND EGGS1. The Word “Natural” on Chicken Labels IsMeaningless

Shopping for healthy poultry and eggs is among themostcomplicated,confusingadventuresyoucanembarkuponinthegrocerystore.On itswebsite, theUSDAhasaglossary

of terms appearing on labels that is twenty items long.18Here’sapartial list, alongwith some translations intoplainEnglish:

“Natural”ismeaningless—ofcoursetheseanimalsarenatural.“Fresh”meansonlythatthepoultrywasneverfrozen.Ithasnothingtodowithhowrecentlyitwasslaughtered.“Cage-free”doesn’tapplytobirdsraisedformeat,onlythoseraisedforeggs.Thechickensweeatdon’tliveincages(thoughtheymaystillberaisedinnightmarishCAFOsettings).“Free-range”suggeststhattheanimalshadsomeaccesstotheoutdoorsbutdoesn’tsayforhowmanyhourseachdayorevenwhethertheyactuallywentoutsideornot.Thisalsodoesn’taddresswhatthebirdswerefed.“Antibiotic-free”isimportant,meaningthebirdsweren’tgivenunnecessaryantibioticsorsimilardrugsjusttomakethemplump.Butthislabelsaysnothingelseabouttheanimals’livingconditionsorwhattheyate.“Arsenic-free,”like“antibiotic-free,”isgood—believeitornot,chickensarefedarsenictofattenthemfaster—butthisalsodoesn’ttellusanythingmore.“Hormone-free”istotallymeaninglessbecauseit’sillegaltogivehormonestopoultry(notthecaseforotheranimalsweeat,however).“Vegetarian”isdeceptivebecauseitsoundshealthy—exceptthatchickensaren’tvegetarians.They’resupposedtogetsomeinsectproteinintheirdietintheformof

worms,bugs,andgrubs,whichtheyfindoutdoorsbypeckinginthedirt.Certified“organic”isthebestcommonlyfoundlabelbecauseitguaranteesthebirdsdidn’teatgraindosedwithpesticidesorGMOsandweren’tgivenantibioticsorarsenictopromotefastgrowth.Italsomeanstheymayhavehadsomeaccesstotheoutdoors.“Certifiedhumane”orsimilarlabelsmean—intheory—thatsomeanimal-welfareorganizationhasinspectedhowthebirdsaretreatedanddeemeditacceptable.Buttherehavebeenreportsoflaxoversight,soit’shardtobesure.“Pastured,”thoughnotanofficialdesignation,isidealbecause—ifit’saccurate—itmeansthatthebirdswerefreetoroamoutdoorsondirtwhentheywantedandeatwhattheyliked.Ofcourse,pasturedchickensarehardesttofind,andusuallymostcostly—easilydoublethepriceofconventionallyraisedchicken.Theabsenceofanyoftheaboveterminologymeansthatthepoultrywasconventionallyraised,fedanunnaturaldiet(possiblyincludingarsenicandantibiotics),andtreatedcruelly.Themeatwillcontaintheleastamountofnutrients.Duetoovercrowdedlivingconditions,thebirdswillalsohavebeenathigherriskofinfection.Themethodsusedtogrowthemanddisposeoftheirmanurewillalsohavecausedthegreatestamountofenvironmentaldamage.These,nosurprise,willalsobethecheapestchickensyoucanbuy.Butthey’restillaterriblebargain.

InJanuary2017,thefederalOfficeofManagementandBudget announced that it had approved a new set of rulescalled theOrganicLivestock andPoultryPractices (OLPP),which set tougher animal-welfare standards for organicfarming.19This set of measures—the only comprehensivefederallawthatwouldregulatethewelfareofanimalsraisedfor food—aimed to greatly improve the living conditions,health care, transport, and slaughtering process of organiclivestock—especially poultry. Among other things, themeasures established minimum indoor and outdoor spacerequirements for chickens.The rules were supposed to gointo effect byMarch 20, 2018.But in February 2017, lessthan amonth after taking office, theTrump administrationfroze the implementation of the measures. Theadministrationhasinsistedthat itput therulesonholdsoitcould have time to properlyreview them,20 but advocatessay the OLPP is now in jeopardy and may not beimplementedatall.Let’shopethatdoesn’thappen.Iftheserulesgointoeffect,astheyshould,theywillnotonlymakelife substantially better for all animals raised for food butgreatly improve the quality of meat sold to consumers aswell.

2. Don’t Be Fooled by Misleading Claims on EggCartons

Walkintotherefrigerateddairysectionatanygrocerystoreand you’ll see all sorts of labels on the cartons of eggs.

Manyof themare confusing andhard todecipher.But thelabelingsystemforeggs,whilenotidentical,isfairlysimilarto the label claims that are slapped on poultry. Here’s arundown:

“Natural”ismeaningless.“Fresh”ismeaningless.“Pure”isnotonlymeaningless;it’slaughable.“Cage-free”meansonlythatthebirdsweren’timprisonedforalloftheirlives,notthattheygotoutside.Anditsaysnothingabouttheirfeedorwhethertheyweredosedwithantibioticsorarsenictomakethemgrow.“Free-range,”thesameas“cage-free.”“Antibiotic-free”isgood,asis“arsenic-free,”butitsaysnothingaboutlivingconditions.“Vegetarian”isbogussincebirdsaresupposedtoeatbugs.“Hormone-free”isnothingtobragaboutsincehormonesinpoultryareillegal.“Gluten-free”—Iactuallysawthatonaneggcarton—isjustplainabsurd.Alleggsaregluten-free,nomatterwhatthechickenate.“Raisedonshadyporches”—anothercommonlabel—ismisleadingbecauseitsoundssohomeyandold-fashioned.Butinpoultryfarming,a“porch”isanindoorspacewithafixedroofbutopensides.Notexactlyabarnyard.“Organic”isthebestyoucanexpecttocomeacross,

especiallygiventhenewOLPPrulesImentionedpreviously.“Pastured”eggsareevenbetter,ifyoucanfindthem.Butunlessyou’rebuyingyoureggsdirectlyfromthefarmer,thesearenotsoeasytogetyourhandson.Omega-3eggsareactuallygoodforyou.Thechickensarefedomega-3-richflaxseeds.Ifthelabelsaysnothing,thentheeggsarecomingstraightfromanightmarefarmwherethousandsofbirdsarehousedincagessotightthattheycan’tturnaround,theirbeaksaresnippedoffsotheydon’tpeckoneanothertodeath,andthemanuregathersallaroundthemcreatingastenchthatwordscan’tdescribe.Theeggsaren’tsogreateither.

3. Don’t Throw Away the Yolk!

Ifyou’relikemostpeople,bynowyou’veprobablycometoregret all those tasteless egg white omelets and scramblesyou ate over the years in your efforts to safeguard yourcholesterol levels. Sorry to say itwas awasted effort.Yougot the protein that egg whites contain, but none of themanyothernutrientsfoundintheyolk.Thatmeansnoneoftheminerals (calcium, zinc, and phosphorus), vitamins (A,D,E,K,andBcomplex),antioxidants(likeglutathione),oranti-inflammatoryomega-3fats.

Manypeople still ask: Is it okay to eat theyolks?Andthe answer is a resoundingYES. Eat the whole egg, as

Mother Nature intended. But if for some reason you stillinsist on using only egg-white products, you shouldcarefully read the ingredients on the carton. Some brandsare100percenteggwhites,whileotherscontainflavorings,dyes,andthickenersinordertomasktheunappetizingtaste,color,andconsistencyofthewhites.Haven’tyouwonderedhowallthoseslimyeggwhitesgotsoyellowandcreamy?

4. Most Poultry Contains Nasty Bacteria

Nomatterwhat diet you follow, you’re occasionally goingto come across some foods that are tainted with harmfulbacteria.Even fruitsandvegetablesareoftencontaminatedwithE. coli and other nasty bugs.But poultry, across theboard, may be the worst offender. In part, this is due torampant overcrowding at industrial farms. And whenchickens are slaughtered in factory-farm conditions, theirfeces can sometimes come into contact with their skin.Furthermore, the antibiotics that are fed to many chickens(and to other animals we eat) create strains of food-bornebacteria that drugs can’t kill. In fact, the use ofpharmaceuticals inagriculture isso routineandwidespreadthatmoreantibioticsaresoldnationally for food-producinganimalsthanforpeople.21AccordingtotheFoodandDrugAdministration, 80 percent of antibiotics are used forpreventinginfectioninanimalsraisedinconfinedconditionsand enhancing animal growth (yes, antibiotics make youfat).22That leaves20percentofallantibioticsforhumans.

Theconsequencesaredire.Consumer Reports examined more than 300 raw

chicken breasts purchased at stores across the country anddiscovered that 97 percent tested positive for six harmfulbacteria,includingSalmonella,Enterococcus,andE.coli.23All the major brands that were tested, including Perdue,Tyson,andSandersonFarms,containedworrisomebacteria.So did the smaller brands. Most troubling, half of all thechickenbreasts testedcontainedat leastonebacterium thatwas resistant to three or more common families ofantibiotics. All those bacteria could potentially causesickness,hospitalization,andinsomecasesevendeath.So,whatcanyoudoaboutit?

First, buy organic poultry whenever possible. Becauseorganic birds aren’t fed antibiotics, theirmeat is less likelytoharbordrug-resistantbacteria.Second,alwaysmakesuretocookyourpoultrythoroughly,toatleast165°Finternally,whichishotenoughtokilloffgerms.

For similar reasons, eggsare anotherprime suspect forfood poisoning. In fact, eggs are the number two cause—right after leafy greens—of reported outbreaks of food-borneillness.24OnereportbytheCenterforScienceinthePublic Interest, a consumer advocacy group, found thatbetween 1990 and 2006 more than 11,000 people fell illfromSalmonellapoisoningaftereatingtaintedeggs.25Eggsare typically contaminated either when the chickens thatproducethemcarryharmfulbacteriaorwhenbacteria-ladenfeces come into contact with the eggshells. So, another

precautionyoushouldfollowistomakesurethatanyeggsyoueatarecleanbeforeyoucrackthem(gentlywashthemunderwarmwater).

5. Chicken McNuggets Are a Chicken McNightmare

Chickens have wings, not fingers, and they don’t havenuggets either—they have flesh. So, it should be obviousthat when we say chicken is good to eat, we mean intactchickenmeat—notmeatthathasbeenprocessedandturnedintosomethingunrecognizable.Butalotofchickenendsupthatway, infast-food jointsandrestaurantsand thefrozen-food section of your supermarket. Here’s the partialingredients list from a national brand of frozen chickennuggets:groundchickenmeat,water,soyflour,isolatedsoyprotein, a seasoning blend that includes a long list ofingredients, among them sodium tripolyphosphate (achemical preservative also used in detergent26), and sugar(ofcourse).Andthatdoesn’tincludewhat’sinthebreadingand the batter. Earlier, I mentioned the USDA glossary ofterms describing various forms of poultry in our food. Onthat list is this one, which you will find throughout yoursupermarket if you study ingredients labels: “mechanicallyseparated poultry,” which is defined as “a paste-like andbatter-likepoultryproductproducedby forcingboneswithattached edible tissue through a sieve or similar deviceunderhighpressuretoseparatebonefromtheedibletissue.”Inotherwords,chickenpaste.Yum!

Iwent toHaiti after the earthquake in2010 toprovidemedicalcare,andafterdaysofnofood,themilitaryshowedup with MREs (meals ready to eat). I asked for one, andthey gaveme chicken and dumplings.As I was heating itup, I read the label: no chicken! It was a “chicken-likesubstance.” Clearly, not like the chickenGrandma used tomake.

The standard-bearer of weirdly manipulated poultryproducts,theChickenMcNugget,ismadeofallwhitemeat,McDonald’s boasts on its website, and no longer hasartificialpreservatives.Butitcontinuestocontainchemicalslike sodium aluminum phosphate, sodium acidpyrophosphate, calcium lactate, monocalcium phosphate—allsupposedlysafeforhumanconsumption.Sofar.

GEEK ALERT: A LITTLE MORE SCIENCEABOUT POULTRYWhy would anyone feed arsenic to a chicken? Because itmakes the birds gainweight faster, turns their flesh a littlerosier, and kills parasites. Unless the poultry you buy islabeled organic, it almost certainly has been treated witharsenic.Ofcourse, thearsenic thebirdsarefeddoesn’tkillthem—it’s the organic kind, which is harmless. But oncethey eat it, it can be converted in the chicken’s digestivetract to the inorganic kind,27 which the World Health

Organizationclassifiesasacarcinogen.28What does thatmean for you? In 2013, researchers at

JohnsHopkinsUniversity found that conventionally raisedchickenfromstoresalloverthecountrycontainedinorganicarsenic levels of about two parts per billion. Organicchicken,forcomparison,wasfoundtocontainaninorganicarsenic level of about half a part per billion.According tofederal standards, both levels are below the amounts thatcouldharmus.Buttheauthorsofthestudytookissuewiththefederalstandards.Theyestimatedthatthehigherarsenicexposurecausesanadditional124annualdeathsfromlungand bladder cancer. In a country of 300 million people,that’snot ahugedeal.Butdoyouwant tobeoneof thosecases?29Andsincethere’snobenefitfromingestingarsenicat any level, you should minimize your exposure bychoosingorganicpoultrywheneverpossible.

BIG FOOD COMPANIES CAUSE BIGPROBLEMSThe eco-advocacy group Environment America reportedthat Tyson Foods is responsible for dumping more wasteintoUSwaterways than almost any other company in thiscountry.Between2010and2014,Tysonanditssubsidiariesdumped 104 million pounds of pollutants into America’swaters—the second-largest toxic discharge reported during

those years, behind onlyAKSteelHoldingCorporation.30This pollution creates “dead zones” and contaminatesdrinkingwater.Anothermajorproducer,PerdueFarms,wasalso on Environment America’s top ten list of waterpolluters.Between2010and2014,thefamouschickenfirmdumped31millionpoundsofpollutantsintorivers,streams,andotherwaterways.

Chickensraisedinthesefactoryfarmsareoftenkeptintiny, crampedcages and exposed to very little sunlight. Infact, fewer than 9 percent of hens in theUnited States areraisedwithoutcages,accordingtoUnitedEggProducers.In2014, a former Perdue factory worker released a videoexplaining the true horrors of factory-farmed poultry. Itshows USDA certified (not organic) chickens restricted tospacessmallerthanasquarefoot,aswellasbirds,obviouslyin pain, walking around with open sores and otherdeformities.31 These concentrated animal feedingoperations(CAFOs)arealsohotbedsforbacterialinfectionsl ik eSalmonella, in part because there’s no mandate tocontrolsuchinfectionsonthefarmsorinhatcheries.

SUMMING IT UPWhenever possible, you should eat pasture-raised chickenthat’s been fed an appropriate diet; thatmeans organic butnot vegetarian.This chickenmeatwill be tastiest andmostnutritious. Plus, you can feel relatively confident that

pasture-raised birds were not subjected to cruel andunsanitary conditions or treatedwith arsenic or antibiotics.Eating pasture-raised chicken also lessens the risk of foodpoisoning due to contamination with harmful, potentiallydeadlybacteria.

Ideally, you should find a trustworthy local source ofchicken rather than just buyingwhatever’s available at thesupermarket or even the health food store. Most farmers’marketsthesedaysincludeapoultryseller.Youshouldstartthere. You can even shop for pastured, organic chickenonline.

As for eggs, don’t be put off by the decades ofmisinformation.You should eat eggs freely—they’re greatfor you and certainly don’t cause heart disease. But youshould observe the same rules for eggs as you do forchickens.Youwanteggs frompasturedhens thatwere fedan organic diet, and you want them as fresh as possible.You can even get omega-3-rich eggs from chickens fedflaxseeds and other omega-3-rich foods. And if you’reluckyenough tocomeacrossweirdeggs—likeoneswithabluish shell, or eggs from ducks or turkeys—you shouldgivethematry,justtokeepthingsinteresting.

How to Shop for Eggs and Poultry

Buying the best poultry and eggs can be challenging. Butfortunately, there are plenty of resources dedicated tohelping you find the most sustainable, humane, and

nutritiousoptions.Ifpossible,Irecommendpurchasingyourmeat from smaller, local farms. These farms create betterenvironments for thechickensandproduce lesswaste thanhugeslaughterhouses.Tofindlocalmeatandeggs,visitthefollowingwebsites:

LocalHarvest:Thisisoneofmyfavoritesites.Goheretofindallthefarmers’markets,familyfarms,andothersourcesoflocalpoultryandeggsinyourarea:http://www.localharvest.org.Eatwild:Thiswebsiteistheleadingclearinghouseforinformationaboutpasture-basedfarming.Ithasastate-by-statedirectorythatyoucanusetofindlocalfarmerswhosellpasture-raisedpoultryinyourneckofthewoods:http://eatwild.com.EatWellGuide:Youcanusethisfreeandexcellentonlinedirectorytofindsustainablyraisedpoultryandeggsfromsupermarkets,stores,farms,restaurants,andallsortsofretailwebsites:http://www.eatwellguide.org/.Farmers’markets:TheUSDAmaintainsanationallistingoffarmers’marketsonitswebsite:https://www.ams.usda.gov/services/local-regional.ButcherBox:Thisisanonlinesourceoforganicandgrass-fedanimalfoods:www.butcherbox.com/drhyman-fans/.WaldenMeats:Thisisanonlinesourceoforganic,grass-fedmeatinNewEnglandandpartsofNewYorkState:www.waldenlocalmeat.com.

How to Prepare Your Poultry

Herearesomeguidelinestokeepinmind.

Don’tburnit:Takecarenottocharordeep-fryyourpoultry,whichcreatesunhealthysubstances.Thatmeansnogrillingoverhighheattogetcrispyskin.Bakedisbetter:Baking,braising,stewing,orsautéingyourchickenisyourbestoption.Butyouhavetomakesureyoucookitallthewaythrough.Useafoodthermometertoensurethatyourpoultry’sinternaltemperaturereaches165°F.Bewareofbacteria:Rawpoultryshouldnevertouchotherfoodorevensituncoveredinthefridgeoronacounter.Theplasticwrapshouldbetrashedimmediately,andutensilssuchasknivesshouldbecleanedthoroughlybeforethey’reusedonanythingelse.Cleanitwell:Considerusingaseparatecuttingboardforrawpoultry,orspraytheboardwithamixtureofwaterandatouchofhydrogenperoxidewhencleaningit.Ifyouhaveagooddishwasher,besuretorinsethecuttingboardandputitdirectlyinthemachine.Washthoroughly:Alwayswashyourhandsafterpreparingrawchicken.Don’tworryaboutusingantibacterialsoap.Plainsoapandhotwaterworkjustfine.

What About Duck and Turkey?

Other poultry are fine (and duck, in particular, is very

nutritious), as long as you follow the chicken rules—pastured, organic, and, if possible, from a known source.Use the resources provided for chicken to guide you tolocal,pasture-raised,ororganicduckandturkey.

How to Cook Your Eggs

There are people who eat (or drink) their eggs raw, formaximum nutrition, something I would never do unless Iwasextremely confident that the eggs had been handledsafely. It’s smarter to soft-boil, poach, or otherwise lightlycookyoureggsingrass-fedbutter,ghee,ororganiccoconutoilso that theyolkisstill runny.If itgets toohot,youriskoxidizing precious fats. Liquid yolks also retain theirnutrientsmuchbetter.

Is It Okay to Eat Egg Whites?

Sure—alongwiththeyolk.Buyingcartonsofseparatedeggwhites unnecessarily increases your processed food intake.Andeatingeggwhiteomeletsdeprivesyouofgood-tasting,nutritiousmealsfornogoodreason.

POULTRY: WHAT THE HECK SHOULD IEAT?

Organicorpasture-raisedwholechickenOrganicorpasture-raisedturkeyorduckPasture-raised,organic,oromega-3wholeeggs

POULTRY: WHAT THE HECK SHOULD IAVOID?Conventionallyraisedchicken,turkey,orduckAllprocessedpoultryEggsfromconventionallyraisedpoultryEggwhites

AND WHAT ABOUT CHICKENNUGGETS?Doyoureallyhavetoask?

MILK AND DAIRY

NUTRITION IQ QUIZTrue or False?

1.Low-fatmilkisbetterforyouthanwholemilk.2.Childrenneedtodrinkmilktobuildstrongbonesand

teeth.3.DairyisagreatsourceofvitaminD.4.Buttercausesheartdisease.5.Yogurtisahealthfood.6.Lactoseintoleranceaffectsmostadults.7.Buttercanhelppreventdiabetesandhasnoeffectonthe

riskofheartdisease.

Answers

1.False:Fatisamongthehealthiestthingsinmilk.Infact,low-fatmilkhasbeenlinkedtohigherratesofobesityinchildrenandmanyotherhealthproblems.1

2.False:Vegetablesareactuallyamuchbettersourceof

calcium.Anddespitethe“conventionalwisdom,”alsoknownasdairyindustrypropaganda,highintakesofmilkarelinkedtohigherratesofosteoporosis.2

3.False:SkimmilknaturallyhasnovitaminD,andwholemilkcontainsonlytraceamounts.Milkis“fortified”withvitaminD.Mushroomsandliverarebettersources,asissunlight.

4.False:Butter,atworst,hasaneutraleffectonourcardiovascularsystem.Realbutterishealthierthanallbuttersubstitutes,includingmargarineandvegetableoilspreads(exceptoliveoil).

5.Maybe:Yogurtcanbehealthy,dependingonhowyoueatit,butmostofitislittlebetterthanjunkfood.YourmorningYoplaityogurthasthesameamountofsugarperounceasCoke.It’sadessert,notabreakfast!Grass-fedsheep,goat,orcowyogurt,unsweetenedandwithlivecultures,canbepartofahealthydietforthoseofuswhoarenotsensitiveorallergictodairy.

6.True:Mostadultscan’tproperlymetabolizelactose.About70percentoftheworld’spopulationcan’tdigestdairy,andformanyothersitcancausecancer,autoimmunedisease,andacne.

7.True:Astudythatfollowed3,000peopleformorethan15yearsfounda30to40percentreductionintherateoftype2diabetesamongthosewhohadthehighestlevelsofbutterfatintheirblood,andtherewasnolinkfoundbetweenbutterandheartdisease.3

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If someone handed you a beverage that you knew wouldcause you weight gain, bloating, acne, gas, allergies,eczema,brittlebones,andpossiblyevencancer,wouldyoudrink it?Would you chug 3 cups of that liquid daily andgive2cupsofittoyourchildren?

Probablynot.Yetthefederalgovernmenttellsusthatmilkisaperfect

foodthatAmericansshouldlapupdaily—inspiteofalarge(andgrowing)bodyofresearchshowingitslackofbenefitsand awful side effects. Humans are the only species thatcontinues to drink milk after weaning. And the milk wedrinktodayisnotwhatourgrandparentsdrank.Nowadays,cows’ milk contains dozens of reproductive hormones,allergenicproteins,antibiotics,andgrowthfactors, someofwhichareknowntopromotecancer,suchasIGF-1(insulin-likegrowthfactor).4

Thanks to bad science, the food lobby, and the junk-foodindustry’sinfluenceonresearch,Americanshavebeenfed a lot of lies and misinformation about their food. Butonly dairy has inspired wrong advice from all sides. Thegovernment’sdietaryguidelinessaythatadultsshoulddrinkatleast3cupsofmilkdailyandthatchildrenshoulddrinkatleast 2, so we can all get plenty of calcium and othernutrientsthatprotectourbonesandourhealth.Butaswe’llsee, the evidence just isn’t there. In fact, studies show thatmilkmayactuallymakeourbonesweaker.On topof that,there are plenty of better, richer, healthier sources of

calciuminfood.At the other end of the spectrum are the scientists and

nutritionists who warned us against full-fat dairy productsunder the premise that saturated fat causes heart disease.Theywerewrongabout that, too.Andtheirbadadvicehasresulted in agenerationofkidsgrowingupon sugary, fat-free chocolate milk, which is worse than whole milk inevery single way. In fact, low-fat sweetened milk makeskidshungrierandmorelikelytobecomeobese.It’snotthefat in milk that’s theproblem; studies show it’s notconnected to heart disease.5 It’s all the other bad stuff intherethatweneedtoworryabout.

Mostpeoplecan’tevenstomachmilk:Asmentionedinthe answers to this chapter’s Nutrition IQ Quiz, about 70percentoftheworld’spopulationsuffersfrommilk-induceddigestive distress because of lactose intolerance.6 One ofmilk’s main proteins has been linked to cancer of theprostate.7 Dairy causes problems in people who haveirritablebowelsyndromeand leakygut.8Milkallergiesarecommon,especiallyamongchildren.

Gotmilk?Isurehopenot.

THE SCIENCE OF DAIRYMilk andother dairyproducts contain somegood things—vitaminsA,B6,B12,andD(butonlybecause it isadded),

plus calcium,magnesium, niacin, riboflavin, selenium, andzinc. They also have a substantial amount of fatty acids,boththesaturatedandunsaturatedkinds,someofwhichareextremely healthy. But all milk has one purpose: to makeliving things grow. So why would adults consume it? Inmost people, the production of lactase, the enzyme thatdigestsdairy,begins toplummetaroundage two.That factaloneshouldtellyouhowourbodiesfeelaboutconsumingdairybeyondchildhood.9

Butmilktastesgood,andtopeopleinpartsoftheworldwith fewoptions, it’s a nutrient-rich food.Masai tribesmeninAfrica, for example, have historically lived largely on adiet of grass-fed milk, meat, and blood without sufferinganyilleffects.Humanshavebeenconsumingdairyinsomeformor another prettymuch everywhere on earth over thecourseofmillennia,mostlyintraditional,wholesomeforms.Ifyoucouldn’taffordmeat,dairywasthenextbestthing—instead of slaughtering a cow once, you could milk it foryears. But the “heirloom” cows of yesteryear are not thebreeds of today. Now we have genetically “improved”varieties that produce proteins our bodies don’t recognize.Cows’milk isoneof the first andmost commoncausesoffoodallergyinearlychildhood.10Scientistshaveidentifiedseveral differentmilk allergens,11most notably the caseinproteins,which can induce inflammation that leads toeczema,12 ear infections,13 congestion, and sinusproblems.14

Whileabig,coldglassofmilkhaslongbeenAmerica’snational beverage, many people are rightfully becomingdoubtful about dairy. In fact, annual US consumption offluidmilkdroppedfrom247poundsperperson in1975to155 pounds in 2015. During that same period, ice creamconsumption declined from 18.2 pounds to 13.1.Considering all the pitfalls of modern, industrialized dairyproductionandconsumption,thosetrendsareagoodthing.

WHAT THE EXPERTS GOT RIGHTNothing, honestly. All the pro-milk advice was mainlyintended tobenefit thehealthof thedairy industry,not thepublic.Infact,ahugeinitiativebyourowngovernment(theUSDA)createdtheNationalDairyPromotionandResearchBoard,whichfunded,inpartnershipwiththeindustrylobbygroup the National Dairy Council, many of the pro-dairyads, public health campaigns, and dietary guidelines.Remember that famous ad slogan, “Milk: It does a bodygood”?Well,itdoesn’t.

WHAT THEY GOT WRONGThey told us milk was good for our bones. They werewrong.Theysaidweshoulddrinklow-fatmilk.Onceagain,deadwrong.Mostpeopleareallergictotheproteinsindairy

orhavetroubledigestingthem.But,aswe’llsee,therestofushaveplentyofotherreasonstoavoidmilk,too.

WHAT WE STILL DON’T KNOW FORSUREBy now the science is pretty much settled.There may besomebenefitsfrommodestamountsofyogurtandkefir,andbutterandcheese,aswell.Otherthanthat,however,milk’shalo is probably gone for good. Yet our government’sdietaryguidelines still recommend thatweconsume lotsofdairy, specifically low-fatdairy,both ideasunsupportedbythesciencebutpromotedbythedairylobby.Sadly,sciencedoesnotinformpolicywhenmoneypollutespolitics.

EIGHT THINGS YOU NEED TO KNOWABOUT DAIRY1. Big Dairy Is Behind the Guidelines

Onthewebsite for itsMyPlate initiative, theDepartmentofAgriculture asks Americans: “Got Your Dairy Today?”What follows are ten tips intended “to help you eat anddrink more fat-free or low-fat dairy foods.” The agencyevenencouragesparentstodrinkmilktosetanexamplefortheirchildren.

“Parentswhodrinkmilkandeatdairyfoodsshowtheirkids that it is important,” the USDA says.15 “Dairy foodsareespecially important tobuild thegrowingbonesofkidsand teens. Eat or drink low-fat or fat-free dairy foodswithmealsandsnacks—foreveryone’sbenefit.”

But it wasn’t always that way. When the federalgovernmentpublisheditsDietaryGoalsfortheUnitedStates—MyPlate’s predecessor—in 1977, milk did not receivespecialstatusoranymentiontoincreasedairyproducts.Thereportwasn’texplicitlyanti-milk,butitdidnotincludedairyproducts in its final recommendations.That reportwas notviewed favorably by the dairy industry, which lobbiedCongress to include a more full-throated endorsement infuture guidelines. Congress obliged by creating a dairypromotionboardandthedairy“checkoff”program,whichfunds dairy research and pays for milk ads, including thefamous “GotMilk” campaign.The industry stepped up itsspending inWashingtonandpressured theUSDA,pushingittoreverseitsstanceonmilk.Bythetimethegovernmentreleased its first foodpyramidrecommendations in1992, ithad done a one-eighty, recommending that adults drink atleast 2 cups ofmilk each day.When they finally replacedthe outdated food pyramid with MyPlate, the milkrecommendationforadultswascementedat3cupsperday.

Today,the$47-billion-a-yeardairyindustry 16isoneofthemostinfluentialfoodlobbiesonCapitolHill.Accordingto the Center for Responsive Politics, a nonpartisan groupthattracksmoneyinpolitics,thedairyindustrygavenearly

$46 million to politicians between 1990and 2016.17Andit’snot justCongress that is feedingon thedairyudder. In2015, the committee of scientific experts that shapes USdietary guidelines included not one but two differentmembers with financial ties to Big Dairy. One was a paidscientific consultant to the national Milk ProcessorEducation Program, and the other was a member of theDannon Institute Scientific Council.18 Furthermore, thedairy industryhas spentmillionsof dollars funding studiesthat claim that milk offers benefits like weight loss,improved health, and stronger bones. An analysis in thejournalPLOSMedicine found that nutrition studies fundedby Big Dairy were eight times more likely to find healthbenefits associated with drinking milk than studies thatreceived no industry funding.19 Now, about those healthclaims…

2. You Don’t Need Milk for Strong Bones

Let’s start with the basics. Everyone knows you needcalcium for stronger bones, right? Without it, childrenwouldn’tgrowuptobebigandstrong.Adultswouldeasilysuffer fractures.And many elderly would be riddled withosteoporosisandtheirboneswouldbecrumblingtodust.

But there’s just no evidence that we need milk tostrengthen our bones. For one thing, countries with thelowest milk consumption have the lowest rates of

osteoporosis and fractures, while those with the highestdairyconsumptionandcalciumintakehavethehighestratesof fractures—aphenomenoncalled thecalciumparadox.20

In a large meta-analysis published in 2011,21 scientistscompiled data from nine different studies and found thatmilkconsumptiondidnot lower the riskofhip fractures inmen or women. In another exhaustive meta-analysis thatincluded a dozen prospective studies and nine rigorousclinicaltrials,researchersfoundthatahighercalciumintakeofferednoprotectionagainst fractures; infact itwas linkedtoahigherrisk.22TheHarvardNurses’HealthStudy 23andanother prospective study in Sweden24 also found no linkbetween high dairy consumption and decreased risk offractures.

Butsurelydrinkingmilkmusthavesomeabilitytobuildstrong bones in children, right?Otherwise,whywould thegovernment mandate that public schools inAmerica servemilk at every meal? That’s right, schools can’t get theirfederal lunch money unless they give everykid milk! Butagain, the evidence shows no benefit. A meta-analysispublished in the journalBMJ combined nineteenrandomizedcontrolledtrialsthatlookedatcalciumintakeinmorethan2,800children,anditfoundthathigherlevelsdidnotprotectagainstfractures.25AlargeanalysispublishedinPediatrics also assessed the impact of calcium and dairyintake on bone health in children and adolescents. Afterreviewing fifty-eight studies and clinical trials, the

researchers concluded there was “scant evidence”supporting the claim that increaseddairyor calcium intakepromotes stronger bones.26 The Penn State YoungWomen’sHealth Study followedwomen between the agesof twelve and eighteen and found that the amount ofcalciumtheyconsumedhadnoimpactontheirbonemineraldensity as young adults.27 But physical activity did. Themore exercise they got as adolescents and teenagers, thegreater their bone mineral density on their eighteenthbirthdays. This suggests that when it comes to promotingstrongbonesinchildren,encouragingthemtoplaysportsiswiserthantellingthemtodrinkchocolatemilk.

3. Sources of Calcium Without the Added Junk

The studies are clear.There is nothing special about dairyandbonehealth.Theamountofcalciumtheaveragepersonneeds is likely far less than the levels recommended in theUnited States.28 It’s not total calcium intake that matters,buthowmuchcalciumyouholdonto.Thesedays,wepeeout huge amounts of calcium—cigarette smoke, sugar,phosphoric acid in sodas, stress, and caffeine all make uslosethemineral.Butwecangetadequatelevelsofcalciumfrommany foodsbesidesmilk.Somesourcescontainevenmore than dairy,minus the hormones, allergens, and otherbaggage. The FDA advises Americans to consume 1,000milligrams of calcium each day. If it’s a mineral you’re

lacking, there are better ways to get it than from dairy.Here’showsomecommonfoodsourcesstackup29:

Sesameseeds,¼cup:351milligramsSardines(withbones),3¾-ouncecan:351milligramsTofu,3½ounces:350milligramsYogurt,1cup:296milligramsCollardgreens,1cup:268milligramsSpinach,1cup:245milligramsCheese,1ounce:204milligramsTurnipgreens,1cup:197milligramsCannedsockeyesalmon(withbones),3ounces:188milligramsBlackstrapmolasses,1tablespoon:180milligramsMustardgreens,1cup:165milligramsBeetgreens,1cup:164milligramsBokchoy,1cup:158milligramsAlmonds,dryroasted,2ounces:150milligramsCows’milk,8ounces:276milligrams

Furthermore, there’s even evidence that it’s vitaminD,notcalcium,thattrulystrengthensourbones.30

4. Milk Increases Your Risk for Cancer

It’snotoftenthatthecountry’stophealthexpertsjoinforcestobringdownoneofAmerica’smostcherished foods.But

inaneditorialpublishedinJAMAPediatricsin2013,twoofthenation’sleadingnutritionscientistsfromHarvard,DavidLudwig and Walter Willett, called out the federalgovernment for advising 3 daily cups of low-fat milk formost Americans.31 Their argument: The milkrecommendationsarenotevidence-basedandtheirpotentialharmscouldbesevere.

Aswesawearlier,milkdoesnotpromotebonehealth.But, as Ludwig andWillett noted, it turns out that it maypromote cancer. That’s because milk contains a witches’brewofhormonesthatactlikeMiracle-Groforcancercells.Theaverageglassofmilkhassixtydifferenthormonesinit.Many are anabolic hormones, which cause cells to grow.That’s great for a newborn calf that needs to bulk up fast.But in an adult human, it’s bad news. Today’s industriallivestock practices keep dairy cows in a constant state ofmilkproduction.Cowsareoftenmilkedwhilepregnant, sothemilkwegetfromthemisbrimmingwithhormones.

Themost troubling is IGF-1,aknowncancerpromoterthat’s also associated with chronic kidney disease,32

diabetes,33andheartdisease.34Some of theworld’smostprominent longevity researchers have foundthat peoplewith reduced levels of IGF-1 live longer and have lowerrates of cancer. But milk pushes your IGF-1 levels in thewrong direction. In a randomized controlled trial of 204healthy men and women, researchers found that thoseassignedtofollowthegovernment’smilkrecommendationsfor twelveweeks had a 10 percent increase in their IGF-1

levelscomparedtothosewhodranknomilk.35In a report published in 2014, the World Cancer

Research Fund compiled numerous studies indicating thatmenwhoconsumealotofdairyproductshavehigherratesofcancer.36A large study in the Journal of Nutrition, forexample, linked milk consumption—including skim andlow-fatmilk—to a higher riskof prostate cancer diagnosesandagreaterriskofdiseaseprogression.37It’spossiblethatmen who consume a lot of dairy share other habits thatmightexplain their increasedcancer rates.Perhaps theyeatalotofsugarordrinkmorealcohol.Theymayalsoexerciseless. But considering what we know about all the cancer-promoting hormones in milk and the dairy proteins thatcauseallergiesandinflammation,whyriskit?

5. Dairy Fat Is Not the Problem

The government’s dietary guidelines strongly encourageAmericans to drinkmilk.But they specifically recommendlow-fat or fat-free versions because of long-standing(misguided)concernsthatsaturatedfatcausesheartdisease.As I’ve mentioned, there are plenty of reasons not to eatdairy—butitsfatcontentisn’toneofthem.Infact,itmaybeitsoneredeemingquality.

A landmark review andmeta-analysis published in theAnnalsofInternalMedicine in2014examinedseventy-twoofthemostrigorousstudiesondietaryfatandheartdisease,

including two dozen randomized controlled trials, andconcluded thatsaturatedfatand total fatconsumptionhavelittleeffectonheartdisease.38Infact,theresearchersfoundthatconsumingmargaricacid,a typeofsaturatedfatfoundin dairy, actually lowers cardiovascular disease risk. Anumber of other studies have also shown that the fats indairyhelpprotectagainstcardiovascularandotherdiseases.One study published inCirculation in 2016 measured thebloodlevelsofdifferentfats in3,300adultsandfound thatthosewhohadthehighestconcentrationsofdairyfatintheirbloodstreams were 30 to 40 percent less likely to developtype2diabetes.39That’sright,butterinthebloodprotectedagainst type 2 diabetes. And grass-fed butter and ghee(butterwith theoften-allergeniccaseinandwhey removed)don’thavemostoftheproblemsofmilk.

When we remove the fat from dairy, we make it lesssatiating and promote overeating. Studies have shown thatchildren and adults who drink low-fat milk gain moreweightthanthosewhodrinkwholemilk.40AsDr.Ludwigwrote in hisJAMA editorial, “People compensate orovercompensateforthelowercaloriecontentofreduced-fatmilkbyeatingmoreofotherfoods.”

What’s worse is stripping the fat from milk and thenreplacing it with sugar and artificial flavors to get kids todrink it. Many schools encourage kids to drink chocolatemilkloadedwithsweetenersunder thepremisethat it’sstillbetterthansoda.Butthat’saterribleidea.Whetheritcomesfrom Coca-Cola (39 grams of sugar per 12 ounces) or

chocolate milk (29 grams per 12 ounces), sugar drivesobesityandundermineshealth.

Ifyou’veeverboughtskimor2percentmilk,youmayhavenoticedthatit’ssupplementedwithvitaminsAandD.Thisisrequiredunderfederallawbecauseremovingthefatsimultaneously removes these two important vitamins.41Whole milk, on the other hand, needs no suchsupplementation—another reason the fat in dairy is sobeneficial.Adding fat-soluble vitamins likeA and D backinto fat-freemilk is also pointless because you need fat todigestthesevitamins.

6. Yes, Butter Is Back

As my good friend Dr. Ludwig advises, if you’re offeredbread and butter, skip the former and eat the latter. Thesame goes for baked potatoes, muffins, bagels, pancakes,andotherfoodswecommonlypairwithalittlebutter.(Oneexception: buttered vegetables, because we need fat toproperly digest some of the fat-soluble vitamins in plants.)It’sonlybuttercombinedwithstarchycarbsorsugar that’stheproblem.

Butter has had a terrible reputation because it is pureanimalfat,muchofitsaturated,whichispreciselythekindthe federal government has warned us not to eat. In fact,about60percentofthefatsinbutteraresaturated.Roughly20 percent are monounsaturated (the predominant kind inoliveoil)andtherestarepolyunsaturated.But,asI’vesaid

before, we now know that saturated fat is not the dietaryvillain itwasmadeout tobe.Evenbetter, butter has all ofthe natural fats found in dairy, with little or none of theproblematicproteinsandsugarssuchascaseinandlactose.

Butter consumption in the United States has droppedprecipitouslysincethenutritionestablishmentbeganitswaron fathalfacenturyago.Butwithexpertsnowwakinguptotherealizationthatcarbsandsugarhavebeenresponsiblefor theobesity crisis all along,butter is on the rebound. In2016agroupofleadingscientistsdidananalysisofnineofthe best studies on butter and health, which includedconsumptiondataon636,000peopleovermanyyears(6.5millionperson-years tobeexact), andconcluded that therewas no link between butter and heart disease. They alsofoundthatbutterisprotectiveagainstdiabetes.42

Thatdoesn’tmeanyoushouldeatbutterwithabandon.But it’sfine toeat it likeourgrandparentsdid.Theyallategrass-fed butter (therewas no other kind at the time), andyoushould toobecause ithas fewer toxins,better fats,andmoreantioxidants.Infact,grass-fedbutterisoneofthebestsources of conjugated linoleic acid (CLA), which boostsyour metabolism and helps prevent cancer and heartdisease.Feelfreetocookyoureggsinbutter.Meltalittleonyourveggies.Orslapapatonyourbroiledfish.Butteraddstexture,flavor,andmoisturetoyourfood.There’sareasonchefsloveit.

7. Grass-Fed Dairy Is the Kind You Should Eat

As we will discuss in the chapter on fats, Americans areconsuming a diet that’s too rich in inflammatory omega-6fats and too low in healthy omega-3s.When the ratio ofthese two fats is lopsided, it sets the stage for chronicinflammation and disease. But the old adage that you arewhat you eat applies not only to humans but to cattle aswell.Cowsthatgrazeontheirnaturaldietofgrassproducemilk (and meat) with a better composition of fats andnutrientsthancowsthatarefedcorn,soy,andgrains.

If you’re going to consume butter or other dairyproducts, remember that grass-fed is best. The milk thesecows produce has an omega-6 toomega-3 ratio of 1:1,43whichisoptimal.Conventionallyraisedcowseatgrainsandother crops that make their fatty-acid profiles moreinflammatory.Themilk they produce—and as a result thebutter and cheesemade from it—isheavily skewed towardomega-6fats.44Organicdairy issomewherein themiddle.Theseproductscomefromcowsthataregivensomeaccesstopasture.Therestof theirdietcomes fromorganicgrainsand feed that are free of pesticides, herbicides, andantibiotics.As a result, themilk they produce has a betterratio of fats than conventional dairy. But grass-fed is stillbest.Itcontainsnotonlythebestratioof theessentialfattyacids,butalsothehighestlevelsofcarotene,vitaminA,andCLA,whichhasbeneficialeffectsonmetabolism.

I also recommend probiotic-rich dairy like kefir andyogurt (as long as they’re grass-fed and not full of added

sugar). I like clarified butter, which has all the water andmilksolids removed (whichmeans it canbeusedby thosewho are allergic to dairy). I also like organic, grass-fedghee,thetraditionalIndianformofbutter.Ithasallthegreatnutrientsandfattyacids,butahighersmokingpoint,whichmakesitidealforhigh-heatcookingandsearing.

Foralotofpeople,it’shardtolivewithoutcheese—andyoudon’tnecessarilyhaveto.It’sokaytoeatgood-quality,locally sourced cheeses or, better yet, goats’ and sheep’scheeses like Feta, Manchego, and Pecorino, and look forHumboldt Fog brand cheeses. Just be sure to avoid theindustrially processed types, like prepackaged Swiss,cheddar, and American, which are full of hormones,allergens, and additives. If your great-grandmother didn’teat it, then you shouldn’t either.Take, for example, KraftAmerican “cheese”:Government regulations don’t allow ittobecalledcheesebecauseitislessthan51percentcheese.Ithastobecalleda“pasteurizedpreparedcheeseproduct.”Yuck!

8. Goats’ Milk Is Different from Cows’ Milk

Youmightbewonderingaboutotherformsofmilk,suchasgoats’ milk. For many, cows’ milk is very inflammatory,causing gut issues, allergies, eczema, and acne. That’sbecausemoderncowshavebeenbredtohavehighlevelsofA1 casein, which is much more inflammatory than A2casein,whichwaspresent incowsofyesteryear.Thegood

news is that goats’ milk has only A2 casein and is notinflammatory. It is also easier to digest and doesn’t causestomachdiscomfortformost.Additionally,ithashighlevelsof medium-chain triglycerides (MCTs), which boostmetabolismandbrainfunction,andhigherlevelsofvitaminA, which is good for your skin. Studies have found thatpeople who consume milk with A2 casein avoid thegastrointestinalsymptoms,reduceinflammatorybiomarkers,and improve cognitive function (likely from the MCTs ingoats’milk).45Sogoats’milkcanbeagoodalternative tocows’milk.

Also, A2 milk boosts the powerful detoxifyingantioxidant compound called glutathione. Regular milk,with A1 casein, formscaseomorphins, which act likeaddictive morphine-like peptides that have negativeconsequencesforyourbrainandbehavior(especiallyinthecase of ADHD and autism).46 Ever wonder why peoplebingeondairyproductsordon’twanttogivethemup?TheA1caseinalso seems tobea trigger for autoimmunityanddiabetes, while the A2 casein doesn’t have the samenegativeeffect.47

GEEK ALERT: A LITTLE MORE SCIENCEAND THE POLITICS OF DAIRYIt’s one of the hottest battlegrounds in food today—the

debate overwhether it’s a good idea to consume productsmade with milk that has not been pasteurized—in otherwords,rawmilk.Ontheonehand,aswe’vesaidthroughoutthis book, it’s healthiest to eatwhole foods that have beenprocessed as little as possible. But do the benefits of rawmilkoutweightherisks?Itdependsonwhomyouask.Theconventionalwisdomsaysbeware:Thefederalgovernmentmakes it a crime to sell unpasteurized dairy across statelines,and,asof2016,twentystateshaveoutlawedallsalesofrawmilk.Inseventeenstates,rawmilkislegal,butonlyifyoubuyitonthefarmwhereitwasproduced;inthirteenstates you can also buy it in stores; and in eight states it’slegalonlyifpurchasedthrougha“cowshare”agreement.48But the laws are always changing due to food activistefforts.All this caution is understandable, since people doget sick and even die from consuming raw milk that’scontaminated withE. coli, Salmonella, Listeria,Campylobacter, parasites, and viruses, all of which areeliminated by pasteurization. Studies show that between2007and2012,thenumberofdiseaseoutbreakscausedbyraw milk consumption in the United States almostdoubled.49

But, raw-dairy advocates argue, serious and even fataloutbreaks of food poisoning are caused byeverything weeat—vegetables, fruit, poultry, eggs, meat, the works. Sowhy single out dairy?The case in favor of unpasteurizeddairy goes like this50: Heating milk kills some of thevitamin content. That’s true. Some people say they have

difficultydigestingpasteurizedmilk, but no suchproblemswith raw.Thatmayalsobe true,even if it’shard toprove.Andit’svirtuallycertainthatrawmilkcomesfrompastured,grass-fed cows, which is a definite improvement overconventionallyraiseddairy.

In the end, this fight is asmuch about the freedom tochoosethefoodswewant,withoutgovernmentinterference,as it is about nutrition or health. Rawmilk usually comesfrom small farm operations, a plus in the eyes of someconscientious eaters who shun anything that comes fromBigAgriculture or Big Dairy. But the bottom line is thatadultsshouldn’tbeconsumingverymuchmilkatall,ofanykind. We can get all the nutrients it contains from safersources.

Cheesemadewithrawmilkisaslightlydifferentstory:It’sallowedintheUnitedStatesaslongasit’sbeenagedforsixtydaysormore.Mostconnoisseurstodayfavorartisanalvarieties made with raw dairy. But we should go easy oncheese,too—it’sa“sometimes”treat.

THE ENVIRONMENTAL AND ETHICALIMPACT OF DAIRYDairyisterriblefortheenvironment.Roughly19percentofthewater used in animal agriculture is consumed by dairyfarming.51 In the United States alone, there are about 9million dairy cows. The cows need to stay hydrated; the

farm floors and walls need to be washed; growing feedrequireswater.AccordingtoOneGreenPlanet,“Whenyouaddupthewaterusedforgrowingfood,drinkingwater,andcleaning the facility, the average dairy cow uses 4,954gallonsofwaterperday.”52Additionally,whenitcomestofoodproduction,cheesemakinggenerates the third-highestamountofgreenhousegasemissions,behindonlymeatandpoultry.Howcanthatbe?Well,ittakesabout10poundsofmilk (1 gallon) to produce 1 pound of cheese. It takes 2gallons of milk to make a pound of butter. Dairy-cowmanureemitsalotofmethanegasandnitricoxide,andwithall the resources used to create feed for the cows, thefootprintaddsup.Thereare lessdensecheeses that requirelessmilk,likericotta,cottagecheese,andmozzarella.So,ifyou’reworriedabout thecarbon footprintofyour foodbutyoustill lovecheese, theseoptionsmight leaveyoufeelinga bit better.As far as butter, stick to the grass-fed variety,which is healthier and helps cut down on emissions fromfeedproduction.

The dairy industry wants us to believe that their cowsare happily producing milk and grazing through greenpastures,butforthemostpart,thatcouldn’tbefurtherfromthe truth. In fact, dairy cows are often denied access topastures, and they live in small, filthy quarters while theyare pumped for more and more milk. Calves are quicklytaken from their mothers and fed cheap powdered milkfilled with antibiotics so farmers can sell every drop theirmothers produce.The only animals meant to drink cows’

milkaretheonesdeniedaccesstoit.Unlikecows,goatsandsheeparenottypicallyfoundon

mega-farms, so their milk is generally more ethicallyproduced than cows’. Goats and sheep also produce lessmethane gas than cows, and since they are smaller, theyrequirefewerresources.

Whenbuyingadairyproduct,youshouldlookforoneof the following certifications on the label to ensure that itwasproducedinanethicalmanner:

AnimalWelfareApprovedCertifiedHumaneAmericanHumaneCertifiedFoodAllianceCertifiedGlobalAnimalPartnership

Smaller local farms that actually allow their cows toroam on the pasture are better for the environment andbetter for the animals. And although dairy products fromsuch farms are better for you, mosthumans are prone tohealth troubles from eating dairy, so go easy.And if youhaveanychronic illnessor symptoms,gettingoffdairy fortwotothreeweekscanhelpyouseeifitiscontributing.

Foradirectoryoflocaldairyfarmsandgrass-fedproducts,visit:http://www.eatwild.com/.Forpasture-fed,unprocessed,full-fatmilkinyourarea,visit:http://www.realmilk.com/real-milk-finder/.

Forinformationaboutwhetheryourfavoritemilkisethicalandsustainable,lookupitsratinghere:https://www.cornucopia.org/dairysurvey/index.html.

SUMMING IT UPIf you’re lactose intolerant or sensitive to dairy, then youshould avoid it at all costs.But even if you are tolerant, itshouldn’t be a major part of your diet. Milk fromconventionally raised cows is full of hormones, chemicals,and inflammatory compounds. Stay away from it, andreduceyourintakeofallotherindustriallyproducedcheesesordairyproducts.

Ifyousufferfromdigestiveissues;autoimmunedisease;weight gain; type 2 diabetes; PMS; infertility; heavymenstrual bleeding; skin disorders like acne, eczema, orpsoriasis; allergies; sinusitis; or any chronic disease, youshouldavoiddairy,orat leastdo theBloodSugarSolution10-DayDetoxDietandthenadddairybackintoseehowitaffectsyou.

That being said, dairy does not have to be completelyoff-limits.It’sfinetohavesomegrass-fedmilk,cheese,andbutterfromtimetotime—aslongas they’refull-fat, freeofadditives,andethicallyandsustainablyproduced.Trysheepor goat products.They are less inflammatory and easier todigest. Use the resources provided in this section to helpyou find the best, most responsibly produced options in

yourarea.

DAIRY: WHAT THE HECK SHOULD IEAT?Grass-fedwholemilkinverysmallamounts—asplashinyourcoffeeisokay;ideally,usegoats’milkGrass-fed,fullfat,unsweetenedyogurtthatcontainsmilkandliveculturesandnothingelse;ideally,usegoatorsheepyogurtKefir(fermentedcows’milk),followingthesamerulesasforyogurtWhole-milk,grass-fedcheesemadewithnoadditivesButterorghee,grass-fed,ofcourseAlltheseproductsmadewithgoats’milkorsheep’smilkwhenyoucanfindthem,butstillinsmallamounts

Note: Consume these products only if you have nodairyallergiesorsensitivities.

DAIRY: WHAT THE HECK SHOULD IAVOID?DairyfromconventionallyraisedcowsSkim,1percent,or2percentmilkLow-fatornonfatyogurt

Yogurtthatcontainsfruit,sweetener,additives,oranythingextraCheesemadefromskimmilkorreduced-fatmilkProcessedcheesethatcontainspreservatives,additives,flavorings,oranythingunnaturalsounding(addedherbs,pepper,fruit,truffles,etc.,areallfinetoeat)Cheesethatcomesinaspraycan

FISH AND SEAFOOD

NUTRITION IQ QUIZTrue or False?

1.Youshouldn’teatshrimpbecauseitcontainsalotofcholesterol.

2.Swordfishhastheleastamountofmercuryofanyfish.3.Sushiisahealthfood.4.Eatingfarmedfishisbetterforyou.5.Sardinesareabettersourceofcalciumthanmilk.6.White-fleshedfishismorenutritiousthandark.

Answers

1.False:Shrimpdoescontainalotofcholesterol,butithaslittleornoimpactonyourbloodcholesteroloryourriskofheartattack.

2.False:Swordfishisrankedsecondinmercurycontamination,rightbehindtilefish.Thebiggerthefish,themorepollutantsitcontains.

3.False:Mainlybecauseofthewhiterice,whichisloadedwithstarchbutstrippedofallitsfiber.Onceyoutakeawaythericeandtheseaweed,there’snotmuchfishinthereeither.

4.False:Farmedfisharefedsoy,grains,andotherfoodstheyshouldn’teat.They’reforcedtoswimintheirownfecesandthey’reofteninfestedwithparasites.Andfarmedfishcontainhighlevelsofdioxin,PCBs,andmercury.1

5.True:Wild-caughtsardinesaregreatsourcesofcalcium,omega-3fats,andcholineneededforahealthybrainandliver.

6.False:Youneedtoeatdark,fattyfishsuchassardines,mackerel,herring,andanchoviestogetallthebenefitsofseafood.Tunaisfullofomega-3fats,butalsoveryhighinmercury.Whitefishgenerallycontainsloweromega-3fats,exceptforhalibutandChileanseabass.Theonlyproblemisthatbothofthosearehighinmercury.

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Perhapsit’spossibletobeahealthypersonwhodoesn’teatfish—but it isn’t easy.We’ve known for a long time thateating seafood is a wise idea. Anthropologists say onereason the earliest human settlements sprang up nearcoastlinesandlargebodiesofwateristhatfishconsumptionhelpedourancestorsdeveloplargerbrains.2

The notion that fish is brain food is not just an oldwives’ tale. Our brains are more than half fat, and evendevelopingfetusesneedtheomega-3fatsfoundinfish.3Inaddition to benefiting our brains, nervous systems, hearts,andcardiovascular systems,4 large studies have found thatomega-3 fats also protect against type 2 diabetes,5

inflammation,autoimmunedisease,6andevendepression.7Butfisharealmosttoonutritiousfortheirowngood.Globaldemand has grown so rapidly that we’re depleting theoceans, turning fishing intoanunsustainablepractice.Asaresult,countriesacrosstheglobeareincreasinglyrelyingonfactory-farmed fishoperations.Thatmay seem like a goodsolution to the problem of overfishing, but in reality, itbrings a whole new set of health and environmentalchallengestothedinnertable.

Half of the seafood Americans consume comes fromfarms.According to researchers at Johns Hopkins, it’s thefastest-growing food-animal sector, ahead of even the beefandpoultry industries.8Aquaculture production has nearlytripledinthelasttwodecades,bringingwithitasignificant

increase in the use of antibiotics to quell diseases andinfections that run rampant in overcrowded factory fishfarms.9 Traditionally, farmed fish were raised onmanufacturedfeedmostlycomposedoffishmealandfishoilderivedfromwildfish,whichissimilartotheirnaturaldiets(carnivorous fisheat smallerguys in thewild).But feedingthe growing numbers of farmed fish high-quality food hasbecome unsustainable. So instead, many farmed fish arenowgivenmanufactured feed that consists of corn,wheat,soy, and vegetable oils likecanola—none of which arefound in their natural diets—ormeal that can contain toxicchemicals.10

Eating wild fish is best. But even then, you’re notentirely in the clear because there is still the very realproblemofpollution.Thecoalandgasindustrieshavespentdecadesdumpingmercuryandothercontaminants intoouroceans and rivers, and although we can’t see thesechemicals, they’reabsorbedbyfishand thenby thosewhoeatthem(translation:youandme!).Allofwhichmeansthateating seafood these days has become a balancing act.Asyou’llseeinthischapter,it’spossibletogetallthebenefitsof fish while minimizing any potential downsides. You’llneed to do your homework, but don’tworry, I am here tohelp!

THE SCIENCE OF FISH

Seafoodisoneofthebestdietarysourcesofproteinaround,and it’s chock-full of nutrients like iodine, selenium, andvitaminsDandB12.But thebiggesthealthbenefitsof fishcome from the two omega-3 fatty acids that we get fromthem and nowhere else. It’s these polyunsaturated fats—docosahexaenoic acid and eicosapentaenoic acid, betterknown asDHAandEPA, respectively—thatmake fish theflesh of choice for healthy eaters. Some of the primarybenefitsofDHAandEPAarecardiovascular.Eatingsalmontwice a week is enough to cut your risk of a heart attack,arrhythmia, stroke, high blood pressure, and hightriglycerides.11Similarbenefitscomefromeatingotherfishhighinomega-3s,especiallysmallbaitfishsuchassardines,herring,mackerel,trout,andanchovies.

The omega-3 fatty acids are so special that virtuallyeveryhealthauthorityagrees that theybelong inyourdiet.They’reabigpartofthereasonfishconsumptionlowerstherisk of cancer, type 2 diabetes, rheumatoid arthritis, andother autoimmune diseases,12 as well as depression andinflammation. In a landmark study of omega-3 fatspublished in theLancet, 11,000 people who had recentlysufferedaheartattackwererandomlyassignedtoconsumeeither 300 milligrams of vitamin E or 1 gram of omega-3fatsdaily.Thestudyfoundthattaking vitaminEshowednoapparentbenefits.Butthepeopleassignedtoconsumemoreomega-3s had a 20 percent reduction in mortality.13 Inanotherstudypublished in theLancet,researchersrecruited

thousandsofheartpatientswhowereonstatins,antiplateletdrugs, and other medications, and assigned one group tostart taking daily fish oil supplements in addition to theirmedication. Compared to a control group, the group thattookthefishoilexperienceda19percentreductioninheartattacksandothermajorcoronaryevents.14

It is true, asmy vegan friends point out, that walnuts,flaxseeds,andafewotherplantfoodscontainathirdtypeoffattyacid,ALA, thatourbodiescanconvert intoDHAandEPA.But the conversion rate is extremely low—we accessless than 10 percent of it, which is far from enough. Onestudy published in theAmerican Journal of ClinicalNutrition reviewed the effects of omega-3s on blood clots,LDL cholesterol, triglycerides, colitis, and other conditionsand concluded that “[omega-3 fats] should be included inthe diets of all humans.”15Aswe’ll see in the chapter onfatsandoils,abigconcerninnutritiontodayis theratioofomega-3 to omega-6 fats in your diet.We’re getting toolittle of the former and too much of the latter, and this iscausing widespread chronic inflammation, the underlyingcause of today’s most prevalent deadly diseases. Thisimbalance has even been blamed for mental healthproblems, like violent behavior, including homicide andsuicide aswell as depression.16The omega-6s come fromultraprocessed junk foods made with refined grains andprocessed oils—while the best sources of omega-3s comestraightfromtheseaorwildorgrass-fedanimals.

WHAT THE EXPERTS GOT RIGHTHasthereeverbeenatimewhenweweren’tadvisedtoeatfish?Idon’tthinkso,eventhoughmanyAmericanswoundup eating seafood in ways that are nutritionally less thanoptimal.Wegravitated toward thewrongkinds: fishsticks,fish and chips, or deep-fried fish fillet sandwiches fromMcDonald’s. There are also federal guidelines cautioningpregnantwomenandchildren to limitconsumptionof tunaandothermercury-containingfish.

WHAT THEY GOT WRONGFormorethan35yearsthefederalgovernment’sUSDietaryGuidelinestoldustolimitourintakeoffoodsrichindietarycholesterol,includingshrimp,becauseofthemistakenbeliefthat eating it would promote heart disease.17 That waswrong.It’snowclearthatformostpeoplethecholesterolinshellfish and eggs does not elevate the amount ofcholesterol in their blood or increase the risk of heartattacks.After reviewingall thecurrent researchon the linkbetween dietary cholesterol and heart disease, the 2015Dietary Guidelines eliminated any restriction on dietarycholesterol,quietlydeclaring that it is“no longeranutrientofconcern.”Thegovernmentassumed(andsodidnearlyallnutritionists and doctors) that if blood cholesterol is bad,dietary cholesterol must be bad too. Except it was never

proven and is not true. Beyond the cholesterol issue,government guidelines did encourage us to eat fish butfailed to explain thatnot all varieties are createdequal.Allseafoodcontainsomega-3 fats,but somemore thanothers,and some are more sustainable and less likely to carrytoxins.

EIGHT THINGS YOU SHOULD KNOWABOUT FISH1. Small Fish Are the Best Fish!

Much like our preference for vegetables, the fish thatAmericans love themost tend to be the kinds that are theleast nutritious, like tilapia and farmed catfish.Americansoftenoptforthepale,mild-tastingvarietiesthatarelowestinomega-3s, rather than the dark, oily, stronger-tasting fishthatarebetterforyou.Theliststhatfollowshowwhichfisharehighestandlowestinomega-3s.Thebestfishtoeataresmall wild salmon and smaller, toxin-free kinds such assardines, herring, anchovies, and mackerel, which arebrimming with omega-3s. I call them the SMASH fish(salmon, mackerel, anchovies, sardines, and herring). Ialways tell people that ifyoucan fit the entire fish inyourpan,thenit’sprobablyagoodchoice.Largerfisharehigheron theoceanic foodchain,andasa result theyaccumulatemore mercury, PCBs, and other toxins. That’s why you

shouldstayawayfromswordfish,Chileanseabass,halibut,andtuna.Thetoxinsthesebigfishaccumulateoutweighthebenefitsfromtheiromega-3s.

These are the varieties of seafood that are highest inomega-3s18:

Sardines(cannedorfresh)Herring(especiallywild-caught)Salmon(wild-caught)Mackerel(AtlanticorPacific,notking)Trout(especiallyfarmedrainbowtrout)OystersMusselsTuna(cannedorfresh)*

Swordfish*

Thesevarietiesarerelativelylowinomega-3s:

SoleTilapiaFlounderCodSnapperLobsterScallopsShrimpCrab

2. Fish Goes to Your Head

Needmore proof that fish is brain food?There’s evidencethatDHA and EPA aremore effective than psychotherapyandantidepressantsintreatingdepression.19ResearchersattheYaleChildStudyCenter found that the fats in fish canimprovesymptomsofattentiondeficithyperactivitydisorderinchildren.20Theyhaveevenbeenfoundtoreduceactsofaggressionand rulebreakingamongprisoners.21And in amajorstudypublishedintheJournalofClinicalPsychiatry,scientists at the National Institutes of Health found thatmembers of theUSmilitarywho have the lowest omega-3levels also have the highest risk of committing suicide.22“The findings add to an extensive body of research thatpoints to a fundamental role for DHA and other omega-3fattyacidsinprotectingagainstmentalhealthproblemsandsuiciderisks,”said the leadauthorof thestudy,Dr.JosephHibbeln,amilitaryresearcher.23Inhisdecadesofresearchon fats and brain health, Dr. Hibbeln has found that dietslowinomega-3fatsandheavyinomega-6fatsarelinkedtohigher rates of violent crime, psychosis, suicide, and evenhomicide.24

3. But Pregnant Women Aren’t Getting Enough

Our brains are largely made of fat, primarily the omega-3fattyacidDHA.ThisisthemainreasontheFoodandDrug

Administrationadvisespregnantwomen toeat two to threeservings(roughly8to12ounces)oflow-mercuryfish25perweek:Itmakestheirbabiessmarter.Inastudypublishedinth eAmerican Journal of Epidemiology, children born tomothers who regularly ate low-mercury fish scored 2 to 6points higher on intelligence tests than children whosemothersconsumed littleorno fish.Theauthorsconcluded,“Higher fish intake was associated with better childcognitive test performance, andhighermercury levelswithpoorertestscores.”26Butaccording toanFDAanalysisoffishconsumptionamongpregnantwomen,27“21percentofthemateno fish in thepreviousmonth, and thosewhoatefish ate far less than theDietaryGuidelines forAmericansrecommends.”

For the sake of their babies, pregnant women shouldconsumeat aminimum8ouncesand ideally12ouncesoffish per week, preferably wild salmon, sardines, herring,mackerel, and anchovies. Better yet, they should take fishoil supplements. Omega-3s are important duringbreastfeeding, too. A study in theAmerican Journal ofClinical Nutrition compared infants whose diets weresupplementedwithomega-3 fats to thosewhosedietswerenot.The study then tested them when they were betweenthree and five years old and found that the group thatconsumedomega-3fatsasinfantsdidbetteronsomementaltasks.28 To totally prevent any exposure to mercury ortoxins, I recommend that women eat only sardines or

herringandtakefishoilsupplements.

4. Your Fish Could Be Fake!

Asdemandforfishhasincreased,so,too,hasfraud.Aswesee with extra virgin olive oil, the stakes are too high forcrooks to resist. In 2016 the nonprofit conservation groupOceana published a review of 200 published studies fromfifty-fivecountries,whichfoundthatasmanyasoneinfivesamples of fish were intentionally mislabeled.29 In theUnitedStatesalone,thefiguremaybeashighas28percent.Themotiveiseconomic—fishthatarecheaper,endangered,or unsafe to eat because of contamination are beingsubstitutedforthecostlier,safervarietiesthatconsumersarepaying for. The Oceana report found that 87 percent ofsnappersamplednationwidewasmislabeled.Isthisahealthhazard? It certainly could be—any time you don’t knowwhat you’re eating, you’re vulnerable. In other cases,consumershavebeendupedintoeatingendangeredspecies.Inoneinstance,apairofsushichefsatarestaurantinSantaMonica disguised meat from endangered whales as fattytunaandsoldittotheircustomers.30Youcanimproveyouroddsofactuallygettingwhatyouwantbybuyingfromfishsellers who are knowledgeable and trustworthy. Anotherwayto tell: If thepriceof thatwildsalmonyou’re thinkingof buying at the grocery store seems too good to be true,thenitprobablyis.

5. Canned Fish Is Okay, but Not Every Kind

Americans love canned tuna—it’s convenient, it’saffordable,kidswilleatit,anditcanbestoredformonths.Ithas lots of omega-3s, protein, and other nutrients.But likeall tuna, it also contains significant levels ofmercury.Thealbacore “white” tuna is highest in pollutants. “Light”canned tuna has fewer pollutants, but also less healthy fat.(Thefattendstobewherethecontaminantsarestored.)Thefact that kids will eat tuna is a double-edged sword—itmeans they’regettingmercuryalongwith theirnutrition. Ifyou want canned fish, you’re better off eating othervarieties, such as Alaskan salmon (which is always wild-caught),sardines,anchovies,herring,mackerel,orshellfishincluding clams and oysters, all of which are usually safe(taking care that the cans aren’t lined with BPA). Fishpacked inoliveoil is better than thekindpacked inwater,since the oil preserves the nutrients. Also, the softenedbonesincannedfishareedibleandwillprovideyouwithahighlyabsorbable formofcalcium.31A final advantageofcanned: It tends to have less mercury (unless it’s tuna)because it is generally made of smaller fish (salmon,sardines,herring,mackerel).

6. Sushi Is Health Food? Not So Fast

Sushisoundslikeitshouldbegoodforyou—eatingfishrawmeansyou’renotmissingoutonenzymesornutrients that

would have been destroyed during cooking. TheexceptionalcardiachealthandlongevityoftheJapaneseareoften ascribed to the raw fish in their diet.But it’s not thatsimple.First,there’sthemercurycontamination.Astudybyresearchers at Rutgers University found that sushi-gradetuna hadthree to ten times more mercury than eel, crab,salmon, andkelp.32 Interestingly, the tuna served at someof the best sushi restaurants had the highest mercuryconcentrations of all, whereas the inexpensive tuna insupermarket sushi had less. The study found that the 10percent of respondents who ate the most sushi took inaround three times the recommended daily limit formercury.Andthat’snottheonlyreasontoavoidsushi:Therefined white rice and sugary preparation of the fish addunnecessarystarchestothemeal.Nexttimeyouordersushi,try this:Take one piece apart and see howmuch of whatyou’reeatingisactuallyfish.Mostofwhatyou’regettingisstarchywhite rice.Next time you order sushi—watch howmuchrice(whichisalsomadewithaddedsugar)goesintoasushi roll. Or just unroll your sushi and pile up the rice—you will be surprised. You are better off just orderingsashimi,whichdoesn’tcomeburiedinagiantballofcarbs.

7. Forget Farmed. Go Wild!

Themajorityof the salmonweeat is farmed.Manypeopleprefer it because the price of wild-caught salmon can beexcessive:up to$30perpound,which isabout three times

thepriceoffarmed.Unfortunately,someofthesameissuesthat plague feedlot livestock—low-quality food with toomany grains, overcrowding, and unsanitary conditions—diminishthequalityoffarmedfish.Salmoninthewilddon’teatcornorgrains.Butthat’swhatthey’refedwhenthey’refarmed. By the time they reach your dinner table, theycontain more omega-6 fatty acids (which you don’t need)and less omega-3s (which you do), a combination thatcreates the same inflammatory effect caused by processedoilsandjunkfoods.Astudypublishedinthe JournaloftheAmerican Dietetic Association analyzed thirty samples ofcommonly consumed fish sold at supermarkets throughouttheUnitedStatesandfoundthatsomefarmedfishcontainednearlyundetectablelevelsofomega-3s.Thesamestudyalsofound that two of the most popular farmed fish on themarket, tilapiaandcatfish,wereamongtheworstoffenderswhenitcametotheirratioofomegafattyacids.“Thesedatareveal that marked changes in the fishing industry duringthe past decadehave producedwidely eaten fish that havefatty acid characteristics that are generally accepted to beinflammatory by the health care community,” theresearchersconcluded.33

Farmed fish also contains higher levels of persistentorganicpollutants(POPs)thantheirwildbrethren,includingchlorinated pesticides and polychlorinated biphenyls(PCBs)34 (more on that later).According to theMontereyBayAquarium, an authority on aquatic sustainability, theonly kind of salmon we should be eating is wild-caught

Alaskan—because the fishingmethodsareenvironmentallyfriendlyandthefisharefullofomega-3fattyacidsandlowin contaminants.35 However, there are brands of organicsustainably farmed fish that are good to eat. Check outwww.cleanfish.comtolearnmore.

8. Farmed Salmon Could Lead to Diabetes

Ideallyyoushouldeatavarietyofseafoodsoyou’renotatriskofgetting toomuchofanyone toxinorpollutant.Themain thing you need to look out for is mercury, whichcomes largely from the coal that’s burned in electricity-generatingpowerplants.Thepollutantsfromthesefactoriesfall into our rivers, lakes, and seas, and then into thefish,and into us.Almost all seafood is tainted to some degree.So, the best thing you can do is to keep your mercuryexposure low enough that you avoid any real damage toyour health.36According to the FDA,37 the ten types ofseafoodlowestinmercurycontaminationare,inorder:

1.Scallops2.Cannedsalmon3.Clams4.Shrimp5.Oysters6.Sardines7.Tilapia

8.Anchovies9.Wildsalmon

10.Squid

Andthehighestinmercurycontamination,inorder:

1.Tilefish2.Swordfish3.Shark4.Kingmackerel5.Bigeyetuna6.Orangeroughy7.Marlin8.Spanishmackerel9.Grouper

10.Tuna

Mercury isn’t theonlyconcern.Manyfishalsocontaindioxins, carcinogenic pollutants that come from pesticideuseandotherindustrialmanufacturing.Dioxinslingerintheenvironment and are stored in fat tissue, so exposure cancome from meat, dairy, and eggs as well as fromfish.Studies suggest they are linked to type 2 diabetes andmetabolic syndrome. One group of researchers found thathigh consumption of farmed Atlantic salmon was tied tohigh blood sugar levels, though it’s not clear from thecorrelationifthereareotherfactorsinvolved.38Fortunately,

cookingyourfishandremovingsomeofitsskin—whichiswhere toxins tend to concentrate—can reduce the levels ofdioxins.39 In case you’re wondering, studies have foundthat cooking beef and othermeat significantly reduces thelevelsofdioxinstheycontainaswell.40

GEEK ALERT: A LITTLE MORE SCIENCEABOUT FISHAs important as omega-3s are to every cell in our bodies,we’renotgoingtoeatsalmonandsardineseveryday.Someofuswon’teatthosedark,oilyfishever.So,wesupplementwithfishoil. It’sagoodidea,withafewcaveats.Formostof us, taking a supplement of 1–2 grams a day is wise. Itprotects your cardiovascular system and reducesinflammation.41 But you have to be careful about thesource.Youcanfindfishoilcapsulesinallkindsofstores,at every price point, but there’s no way to tell which isresponsiblysourced, tested,andhandled,andwhich isnot.If the fish have been contaminated with toxins andpollutants,sohastheiroil.Iftheoilshavebeenmishandled,they may be oxidized. However, there are companies thatproducefishoilthathasbeenfiltered,distilled,orpurifiedtoremovealltoxinsandmercury.Seewww.foodthebook.comto learn more about the best brands of fish oil and othersupplements.

Krilloilisanalternative.Thetinycrustaceansit’smadefrom eat plankton, whichmeans they’re extremely low onthefoodchainand,asaresult,lowinmercury,dioxins,andPCBs.KrilloilcontainsthesamelevelsofDHAandEPAasfishoil.42However,Iworryaboutdepletingthemainfoodsourceformuchofmarinelife.Aswediscussedearlier,theALA in plant foods like walnuts or flaxseeds is a poorsourceofomega-3s,butthat’snottrueofatleastoneplant-based supplement: algae, which contains preformed DHA,an omega-3 that is critical for your brain. For peoplewhoare vegan or vegetarian, algae is a muchbetter source ofomega-3s than other plant-based fats like walnuts andflaxseedoil.43

HOW TO EAT SAFE AND SUSTAINABLESEAFOODTo make better fish and seafood choices, we have toinvestigatewhereour food iscomingfrom,andfortunatelytherearealotofgreatresourcesforfindingfishandseafoodthathavebeenharvestedsustainably.Herearesome:

Tofindfresh,local,low-impactseafood,youcanjoinacommunity-supportedfishery.Tolocateoneinyourarea,visitwww.localcatch.org.TheNaturalResourcesDefenseCouncil,orNRDC,

publishesaguidetobuyingfishthat’shealthyforyouandtheenvironment:https://www.nrdc.org/stories/smart-seafood-buying-guide.TheMontereyBayAquariumSeafoodWatchprogramhelpsconsumerschooseseafoodthatissourcedinwaysthatsupportahealthyocean:http://www.montereybayaquarium.org/conservation-and-science/our-programs/seafood-watch.TheMontereyBayAquariumalsohasagreatappthatyoucanusetomakesureyou’rebuyingfishthathasbeencaughtsustainably:http://www.seafoodwatch.org/seafood-recommendations/our-app.TheEnvironmentalWorkingGrouppublishesaneasy-to-useconsumerguidetoseafoodthathelpspeopledeterminewhatissafetoeatandwhatcontainstoomanycontaminants.It’saquick,consumer-friendlyreadthatIhighlyrecommend:http://www.ewg.org/research/ewgs-good-seafood-guide/executive-summary.

Don’t Be Duped: Look for These Labels to AvoidFraud

Fish fraud iswidespread, so you have to be careful. Lookfor logos from third-party organizations certifying that theseafoodyou’repurchasingatyourlocalmarketisauthentic.Herearesometipsthatcanhelpyou:

Lookforlogosfromthird-partycertifiersliketheMarineStewardshipCounciloranotherorganizationcalledGulfWild.Whenyou’rebuyingwildsalmon,youcanlookfortheWildAlaskaPurelogo,whichappearsonlyonAlaskansalmon.Orbetteryet,buyyourfishfromalocalfishmongeryouknowandtrust.

If Wild Salmon Is Too Pricey or Hard to Find, TryThis…

I’m generally against farmed fish for health andenvironmental reasons. But I know wild salmon can beexpensive or simply unavailable depending on where youlive. If farmed fish is your only option, here are someresources that can guide you to the best choices. Alsoincluded are guidelines for safe and sustainably harvestedfish.

LookfortheGlobalAquacultureAllianceBestPracticessymbol.Thisorganizationpromotesresponsibleaquaculturepracticesandstrictlyforbidstheabuseofantibioticsinfishfarming.Gotocleanfish.com,whichcanconnectyoutofarmedfishthathasnoantibioticsorhormones,lowmercurylevels,andlotsofomega-3s.CleanFishpromotesfishthataresustainablyharvestedandnotoverfishedandsustainablyfarmed.

Checkoutfishwise.orgtolearnaboutretailersinyourareathatareworkingtoensurethattheseafoodtheysellissustainableandtraceable.SeafoodWatch(www.seafoodwatch.org)recommendsanumberofeco-certificationorganizationsforfarmedandwild-caughtseafood.Isuggestyoulookforthesecertifications:ASC(AquacultureStewardshipCouncil),BestAquaculturePractices,Naturland,FriendoftheSea,CanadaOrganic,CertifiedSustainableSeafood(MSC,orMarineStewardshipCouncil).Orcheckoutwww.cleanfish.comforfishbrandsthataresustainablyraisedorfarmed.

SUMMING IT UPYoushouldeatseafoodatleastthreetimesaweek.Thebestfisharesustainablysourced,chock-fullofomega-3s,lowincontaminants and omega-6s, and certified authentic. Butstay the heck away from farmedseafood (unless it isorganic)orwildfishthatcontainsalotoftoxins.Biggerfishare higher on the oceanic food chain and thereforeaccumulate moremercury. Farmed fish can also contain alot of antibiotics and toxins such as PCBs, but not thesustainablyraisedororganicfarmedfish.

What If I’m Pregnant?

If you’re pregnant, you should definitely eat seafood, butyou have to be especially careful about your choices.Follow the guidelines provided in this section, but strictlyavoid all farmed seafoodand large fish—it’snotworth therisk of exposure to even small levels of contaminants.Theomega-3s in seafood are critical for fetal brain health. Soprioritize the fish that are highest in omega-3s—likesardines, herring,mackerel, anchovies, andwild salmon—and eat two or three servings (or roughly 12 ounces) perweek.

SEAFOOD: WHAT THE HECK SHOULD IEAT?Wildsalmon,eithercannedorfresh,orsalmonlabeledAlaskan(sinceallsalmonfromAlaskaiswild).Small,toxin-freefish(thesmallerthebetter)suchassardines,anchovies,herring,andmackerel.Clams,scallops,mussels,andoysters,whichareloadedwithbeneficialzinc.Youshouldeatshrimp,too,ifitcomesfromtheGulfofMexico.Whenindoubt,youcanfindanddownloadahandywalletcardfromtheNaturalResourcesDefenseCouncillistingfishwiththelowestmercurylevelsat:www.nrdc.org/health/effects/mercury/walletcard.pdf.

SEAFOOD: WHAT THE HECK SHOULD IAVOID?Bigfishsuchasshark,swordfish,Chileanseabass,kingmackerel,marlin,grouper,halibut,tilefish,andorangeroughy.Mostfarmedfish,withrareexceptions.Usetheresourcesprovidedinthischaptertofindthebesttypesoffarmedfishwhenit’syouronlyoption.Tuna.Sushi.Importedshrimp.

Itjustsohappensthatmanyofthesefisharealsoonthebrink of extinction due to overfishing. Unsustainabledemandforthemostpopularfishisahugeproblemthatcanbe solved only by diversifying your fish choices andchoosingseafoodfromtrulyrenewablesources.

VEGETABLES

NUTRITION IQ QUIZTrue or False?

1.Alfalfasproutsareahealthfood.2.Potatoescontaincomplexcarbs,whicharebetterforyou

thansimplecarbslikesugar.3.Thebenefitsoforganicvegetablesareoverstated

becausestudiesshowthey’renohealthierthanconventionallygrownfood.

4.Whitebuttonmushroomsarerelativelylowinnutrition.5.Tomatoescancreateinflammationinthebody.6.Arugulaisjustanotherkindoflettuce,likeiceberg.7.Someofthemostnutritiousvegetablesareweirdones,

likeseaweed.

Answers

1.False:Salmonellacontaminationisabigproblemwithalfalfasprouts,andtheycontaintoxinssuchas

canavanine,whichcancausecancer.2.False:Mostpotatoesarenotmuchbetterthanwhite

bread.Theolddistinctionofsimpleandcomplexcarbsisprettymuchuseless.FingerlingorPeruvianpotatoesarebetterthanmostbecausetheyhavealowerglycemicindexandmorenutrients.

3.False:Unlessyoulikehavinglethalchemicalsinsideyourbody,goorganic.Theonestudyshowingnodifferencebetweenorganicandconventionalwasfundedbythefoodandagricultureindustry.Manyotherstudieshavelinkedorganicvegetablestoadecreaseinnegativeeffectsfrompesticidesandhavefoundthatorganicvegetablescontainmorenutrientsandphytochemicalsthanconventionalones.1

4.True:Theyaresurprisinglyshortonvitaminsandcontaincancer-causingtoxinswheneatenraw,asmanypeopledoinsalads.

5.True:Somepeoplereactbadlytonightshades(potatoes,tomatoes,peppers,eggplant).Negativeeffectsincludepain,inflammation,andarthritis.

6.False:Unlikelettuce,arugulaisinthecruciferousvegetablefamily.Itismorelikebroccolithanlettuceandcontainsallsortsofnutrientslikecalciumandphytochemicalsthathelpwithdetoxificationofenvironmentalchemicalsandpreventcancer.

7.True:Weshouldallmakeanefforttoeatthemmoreoften.Infact,thebestwaytogetmorenutrient-densefoodistoeatorganicfoods,wildfoods,orunusual

plantssuchaspurslane,dandeliongreens,orkohlrabi,forexample.Theyarenotstaplefoodssoarelesslikelytobegeneticallyaltered(aslongasthey’renotstarchyeither).

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Youknowyouhavetoeatyourveggies.You’vehearditathousandtimes.Buthere’sagoodquestion:Whyshouldyoueatyourveggies?

After all, plants don’t contain all the vitamins andminerals that you need to be healthy.And in some cases,theyprovide surprisingly little.Beef liverhas several timesmore vitaminA than any plant, including carrots, which,though noted for that particular nutrient, actually onlycontain beta-carotene, which has to be converted by thebody into vitaminA. Oranges might come to mind whenyouthinkofvitaminC,butyoucanalsogetthatfromorganmeats. Seafood is the best source of the essential omega-3fattyacidsthatyouneedtosurviveandthrive.Youcan’tgetthemfromveggies,exceptalgaeandpurslane.Weallknowhow crucial vitamin D is for health, yet plants delivervirtuallynone(except forcertainmushrooms, likeporcini).The same is true of theB vitamins, especially B12,whichcomesfromanimalfoodslikemeat,eggs,andwildsalmon.Vegans must supplement with vitamin B12 to avoidbecomingdeficient.

Plantsdocontainsomeprotein,andsome,likekaleandblack beans, even have significant amounts. But plantprotein ispoorqualitycompared toanimalprotein.There’snearly seven times as much protein in ground beef as inspinach, for example. This is where my vegan andvegetarian friends run into trouble—without eatingmeatorfish, they’re more likely to end up with nutritional

deficienciesofiron,calcium,vitaminK,omega-3fats,B12,

and fat-soluble vitamins such asA andD. 2 I’ve seen it inmanyveganandvegetarianpatientsinmypractice.

However, vegetables do contain carbs, a source ofenergy. In fact, themajority of your diet should be carbs:notbread,potatoes,sugar,beans,orgrains,butvegetables.Veggies don’t spike blood sugar (except the starchy ones)and they are critical for health. But it’s worth noting thatcarbs are not a nutritional necessity. Although there areessential amino acids (protein) and essential fats (omega-3and omega-6), most people don’t realize that there is nosuchthingasessentialcarbs.Wedonotneedanycarbsforoursurvival.Nonetheless,weneedvegetablesbecausetheycontain many vitamins, minerals, and powerful disease-fighting, health-promoting compounds calledphytonutrients.

THE SCIENCE OF VEGETABLESThough they cannot deliver pristine health on their own,there are very compelling reasons to make vegetables thebulkofyourdiet.Plantsareouronlysourceoffiber,whichis fertilizer for the good bacteria thatmake up the internalgarden in your gut. Fiber keeps digested food movingsmoothlythroughyoursystem.Itpreventscancerandheartdisease.3 Ithelpsyou loseweight.And theaveragepersondoesn’t even come close to getting enough. Our hunter-

gatherer ancestors ate 100 to150gramsof fiber eachday.Today?The typicalAmerican eats a paltry 8 to 15 gramsdaily.4

And here’s another important reason you should eatyour veggies: They’re our only source of phytonutrients(phyto meaning plants), a group of chemicals essential tovibrant health that protect us from cancer, inflammation,infection,heartdisease,autoimmunedisease,andalonglistof other chronic ailments.5 Plants are livingfarmacies thatdispense natural substances with medicinal powers. Manypharmaceuticaldrugsandnutritionalsupplementshavetheirorigins in plants.The other great thing about vegetables isthat if you eat enough of them, youwon’t have any roomleft over for all the ultraprocessed Frankenfoods that areslowlykillingmillionsofAmericans.

Buthere’stherub.Mostofwhatwe’vebeentoldaboutwhich veggies to eat is wrong. The ones that turn up onAmerica’s plates most often are sorely lacking inphytochemicals, loadedwith fast-acting carbs, and sprayedwith pesticides. Let’s discover some amazing facts aboutveggies and some ground rules that will help you choosewisely.Butfirst…

WHAT THE EXPERTS GOT RIGHTOnthisone,alltheexperts—fromthescientificandmedicalcommunitiestoyourmother—gotitatleastpartlyright:You

can’t gowrong heeding the age-old “eat your vegetables”advice.Itjustdoesn’tgofarenough.Theideaofdinnerasabigslabofconventionallyraisedmeataccompaniedbytwoside dishes—one vegetable, usually overcooked, and onepotato—shouldbeturnedaroundcompletely.Youshouldn’tjusteatyourveggies.Youshouldaim toeat themateverymeal. Nonstarchy vegetables like spinach, asparagus,broccoli,andkaleshouldmakeup50to75percentofyourplatewithasmallportionofanimalproteinas“condi-meat.”Thinkofthisasthe3-to-1rule.

WHAT THEY GOT WRONGThey told us to eat our veggies, but they didn’t reallyspecifywhichonesandwhy.Maybethat’sthereasonsomeof the least beneficial vegetables are America’s favorites.According to the USDA, potatoes, especially big, whiteIdaho potatoes, are the number one most consumed“vegetable”—they’re tubers, technically—in America.Unfortunately, they are so full of fast-acting carbs thatthey’llrapidlyraiseyourbloodsugarandinsulin.Andmostpotatoes are consumed as French fries after they’ve beencookedin toxicoil.Physiologicallyspeaking,youmightaswell be eating sugar. The combo of heated, refinedvegetableoilsandstarchistoxic.ThenumbertwovegetableintheWesterndietisthetomato,which,aswe’vesaid,maybe an inflammatory food for some. Most of them are

tasteless, sold unripe and designed to fit stacked in a box.And the rest are usually found in ketchupor tomato saucethat’s loaded with sugar. Right behind tomatoes comessweet corn, which is not only a starchy carb, but anothercommon allergen. Onions are number four, but they areactually quite good for you. Finally, rounding out theinglorious list ofAmerica’s top five favorite vegetables istheall-too-commoniceberglettuce,whichislittlemorethanwaterwithatouchoffiberandvitaminA.Ithassomeofthelowestnutritionalvaluesofanyvegetableknown.

Meanwhile, the nutritional powerhouses, such as kale,Brussels sprouts,radishes, artichokes, and collard greens,areallclusteredtogethernearthebottomoftheUSDA’slistofveggies,inhabitingthe“leastpopular”group.Youshouldflip that list upside down. Eat all the strange, weird, andunpopular veggies instead of the boring, all-too-commonones.Thisiswhereyou’llfindthehighestlevelsofhealingphytochemicalsthatpackthegreatestnutritionalpunch.

Seek out wild or heirloom varieties of veggies.Theseareold-fashionedstrains thathavebeengrownandhandeddownthroughgenerations.They’reopen-pollinatedbywindor insects, meaning they have not been altered by humanintervention or geneticmodification.The sad reality is thatformore thanahundredyearswe’vedeliberatelybredourproducetobesweeter,lesscolorful,andlessnutritious.Themostpotentphytonutrientsarewhatgiveveggiestheirbitterandastringenttastesanddeepcolors.We’vetakenourwildplants—vegetablesand fruit—and stripped them of their

bestqualities.Awild crabapple, for example, has one hundred times

more cancer- and inflammation-fighting anthocyanins thantheGoldenDeliciousvarietyfoundinsupermarkets.Purplecarrots contain twenty timesmorephytonutrients than theirmore common orange brethren. Wild blueberries havedozens of times more phytonutrients than domesticatedberries.Andtheheirloompurplecornthatyou’veprobablyneverseenortastedhassixtytimesmoreanthocyaninsthanthesweetwhitecornsoubiquitousinAmerica.6

WHAT WE STILL DON’T KNOW FORSUREWe’re just beginning to understand the role of food asmedicine, and how exactly the chemicals in plants interactwithourowncellsand those inourmicrobiome.We’veallbeen told that our genes are our destiny. But that’s notentirelytrue.Studiesshowthatyourgenescanbeturnedonoroffbythefoodsyoueat.Thisisreferredtoasthescienceof nutrigenomics. There’s evidence that plant RNA mayregulate our own DNA,7 an extraordinary thing tocontemplate. It means that there may come a time whenyou’ll know precisely which plants you need to eat tomaximizeyourhealthandprotectagainstdisease.

SEVEN THINGS YOU NEED TO KNOWABOUT VEGETABLES1. Eat the Rainbow

Vegetables and fruits use their colors to signal whichbeneficial substances they contain. Red means one thing,yellowanother,purplesomethingelse.Thecolorsattracttheinsectsandanimalsthatwilldispersetheplant’sseeds;theseare the same chemicals—phytonutrients—that give flowerstheircolors.It’sthelanguageoftheplantkingdom,andwewould do well to learn it because each color represents adifferentgroupofhealingcompounds.

Did you know that our hunter-gatherer ancestors atemore than 800 varieties of plants?That’s how they got somuch fiber each day. Because they foraged far and wide,they typically ate a range of wild plants of all differentcolors.Inotherwords,theyatetherainbow,andyoushouldtoo.Thinkofthatthenexttimesomeonehandsyouaplateofpale,whitemashedpotatoesoriceberglettucesalad.

Ourancestorsdidn’thavedrugsorpills.Theyate theirmedicine in the formofplants. Ingeneral, themorecolorsyou eat when it comes to plants, the more anti-inflammatory, detoxifying, healing compounds from thephytonutrients you’ll soak up. Some of these colors evenwork together synergistically to have a more powerfuleffect, which is another reason you should eat a diversearray of veggies. Though these are not “essential” like

vitamins and minerals, without them you will age and diefaster.

Some of these medicinal plant nutrients are familiar,such as resveratrol in redwine or grapes.Others aremoreobscure, like compounds that are anti-inflammatory anddetoxifying,orthevastarrayofantioxidantsthatprotectusfromthedamagecausedbyfreeradicals(orrusting)thatarepart of every chronic disease—things like the detoxifyingandanticancercompoundsinbroccolicalledglucosinolates,or cancer-preventing lycopene in tomatoes, or the anti-inflammatory curcumin in turmeric, the Indian spice incurry.

So, what do all those colorful nutrients mean? Here’showtoreadtherainbow:

Red: Indicates the carotenoid lycopene in tomatoes, bellpeppers, and carrots.8 Lycopene protects against heartdisease and genetic damage that may cause cancer.

Blue-purple: Is caused by anthocyanins in eggplant,beets, red cabbage, and purple potatoes. Anthocyaninsprevent blood clots, delay cell aging, and may slowAlzheimer’s onset.

Green: Is found in the brassicas—broccoli, Brusselssprouts, bok choy, cabbage, cauliflower, kale, collards,arugula, and others—and indicates phytochemicals,sulforaphane, isocyanates, and indoles, which inhibitcarcinogens and boost detoxification.

Pale green-white: Appears in garlic, onions, leeks, and

other vegetables and alliums and is caused by allicins,which have powerful anticancer, antitumor, immune-boosting, and antimicrobial properties. Thesevegetables also contain antioxidant flavonoids likequercetin and kaempferol.

Orange: Represents alpha-carotene and beta-carotene incarrots, pumpkin, acorn and winter squash, and sweetpotatoes. Alpha-carotene protects against cancer andbenefits skin and vision.

Yellow-green: Signals the carotenoids lutein andzeaxanthin, which benefit our eyes and safeguard ourhearts against atherosclerosis. Vegetables in this groupmay not always appear yellowish to the eye: Theyinclude spinach, collard, mustard, and turnip greens,yellow corn, peas, and even avocado.

2. When You Should Eat Organic

For most of human history, all agriculture was pesticide-free. But that changed dramatically after World War II,when companies that produced chemical weapons for thewar began to sell their toxins (former biological weaponssuch as poison nerve gas) to farmers to kill off weevils,wireworms, beetles, and other agricultural pests. By the1950s, American farmers were regularly spraying theircrops with vast quantities of DDT, an endocrine disruptorandcarcinogen.Inthe1970s,DDT’sharmfulsideeffectsinhumans and wildlife became widely known thanks to

RachelCarson’sbookSilentSpring.Publicoutrageledtoanationwidebanonitsuseinagriculturein1972,butbythenscientists had already developed whole new classes ofchemicals to spray onproduce.Today,more than5billionpounds of pesticides are used in farming each year—aquarterofitintheUnitedStatesalone.9

Pesticides became amainstay as away to increase theyield and profitability of farming. But there’s plenty ofevidencethatthey’reneurotoxicandcarcinogenicforthoseof us who eat them.A large meta-analysis in the journalNeurotoxicology found that chronic exposure to somecommon pesticides significantly increased the risk ofParkinson’s disease.10 Farming is one of the mostdangerousoccupationsbecauseofthat.Studiesinadultsandchildren have also linked pesticide exposure to kidney,pancreatic,prostate,breast,andstomachcancers,11aswellasrespiratoryproblemsanddepression.12Windandrunoffcarry these harmful chemicals from farms into rivers andsurrounding areas, affecting even those of us who don’tconsume them in our food. And they linger in theenvironment—and our bodies—for decades. In a 2005report,theEnvironmentalWorkingGroupfoundDDTintheumbilical cords of babies before they even took their firstbreath. These toxic chemicals stick around for dozens orsometimeshundredsofyears,evenaftertheiruseisbannedorstopped.

But you can greatly lower your exposure to pesticides

byeatingorganic.A2015studyfundedby theEPAfoundthat consumers who often or always bought organic hadsignificantlylessinsecticideintheirurine,eventhoughtheyate70percentmoreproduce thanpeoplewhoboughtonlyconventionallygrownfruitsandvegetables.13

As you’ve no doubt noticed, organic is often costlier,whichcanbeanobstacleformanypeople.Isitworthit?Insome cases,absolutely.TheEnvironmentalWorkingGroupranks the fruits and vegetables that aremost contaminatedwithpesticideresidue.That list,knownastheDirtyDozen,can tellyouwhich foodsyoumustbuyorganic.TheEWGalsokeepsa listof the foods thathave the least amountofpesticideresidues,knownastheCleanFifteen.Youcangoto EWG.org for the lists and background report in itsentirety. The EWG research turned up some interestinginformation:

Theaveragepotatohasmorepesticidesbyweightthananyotherproduce.Asinglesweetbellpeppersamplecontainedfifteendifferentpesticides.Kale,collardgreens,otherleafygreens,andhotpeppersarenotamongtheDirtyDozen,buttheyare“ofparticularconcern”becauseresiduetestsconductedbytheUSDAfoundespeciallytoxicpesticides,“includingorganophosphateandcarbamateinsecticides.Thesearenolongerdetectedwidelyonotherproduce,eitherbecauseofbindinglegalrestrictionsorvoluntaryphase-

outs.”Myadvice:Buytheseorganic.

Half of the foods on the EWG Dirty Dozen list—theones that contain the highest pesticide residues—arevegetables. (The rest are fruits, which we’ll discuss inanother chapter.) Here are the vegetables we should buyorganicwhenpossible:14

CelerySpinachTomatoesBellpeppersCherrytomatoesCucumbersKaleCollardgreensOtherleafygreensHotpeppers

Herearetheonesyoucanmoresafelybuynonorganicwhenyouroptionsarelimited:

CabbageFrozensweetpeasOnionsAsparagusEggplant

Cauliflower

3. How You Prepare Your Vegetables Makes a BigDifference

Here’s a little-known fact: If you crush garlic and chopbroccoli and then let them rest beforeyou cook them,yousignificantly increase their power to fight cancer and heartdisease.Crushingorchoppinggarlicand letting itsita fewminutes releases antiplatelet enzymes that help preventcoronary artery blockages. But whole garlic cloves, oncethey’ve been cooked, offer no heart benefit at all. Neitherdoes garlic that’s been microwaved.15 A similarphenomenon occurs with broccoli. Studies show thatchopping it up, then letting it sit for forty minutes beforecooking, releases the cancer-fighting compoundsulforaphane,whichwould otherwise have been destroyedbycooking.16Using precut, frozen raw broccoli is just asbeneficial. Of course, eating garlic or broccoli raw is thebest way to get all the nutrients intact, but raw garlic andbroccoli aren’t appetizing to everyone. Better to eat a lot,deliciouslycooked,thanlittleornoneraw.

This underscores the importance of properly preparingyour veggies before eating them. Boiling vegetables isalmostalwaysabadidea.Mostof thenutrientsare leachedoutintothewaterthatyoupourdownthedrain.

Let’srundownafewmoregroundrules:

1.Alwayswashnonorganicproducethoroughlytorinseawayasmuchpesticideaspossible.Frictionhelpsremovecontaminantsfromthesurfaceofyourproduce,sodon’tjustrinsethem.Rubthem.Youcanuseavegetablebrush.Somesuggestwashinginadilutesolutionof3percenthydrogenperoxide.Youcanbelessfastidiouswithorganic.

2.Frozenvegetablesareaboutasnutritiousasfresh,andinsomecasesevenmoreso.That’sespeciallytrueiftheywereflashfrozenrightafterpicking,whichlocksinthevitamins,minerals,andphytonutrients,preventingthemfromdegradingovertime.17Theyarealsocheaper.

3.Thebestwaytocookmostvegetablesistosteamthemfornomorethan4minutes.Theyshouldstillbebrightandcrunchy.

4.Someveggiesarebestwhencookedandallowedtocoolbeforeeating.Inthechapterongrains,Iwilldiscusshowcookingriceandthencoolingitovernightinthefridgeslowstherateatwhichyourbodyabsorbsthestarch.Thesameistrueofpotatoes.Ifyou’regoingtoeatthem,cookandcoolthemfirst.Youcangentlyheatthemupagainbeforediggingin.Thecookingandcoolingcreatesresistantstarch,whichisgoodforyourgutbacteria,helpsyourmetabolism,andlowerstheglycemicindexofthefood.

5.Ifyouprefertosautéorroastyourveggies,that’sfine,too,aslongasyoudon’tovercookthemintooblivion.

6.Don’tdeep-fryyourveggies.You’lldestroytheir

beneficialcompoundsandcreateharmfulsubstanceslikeacrylamideduringthefryingprocess.Goodveggiesarenotdeep-friedzucchiniorcauliflower.

7.Microwavingyourveggies,likeboilingthem,shouldbeavoided.Toomanyoftheirnutrientswillbelost.AndmicrowavingcreatesAGEs—moleculesthatcreateinflammationandoxidativestressinthebody.Notgood.

8.VitaminsA,D,E,andKarefat-soluble,meaningyouneedtoeatthemwithfatsforyourbodytoabsorbthem.Goodsourcesofplantfatslikeoliveoil,coconutoil,avocado,nuts,andseeds(orhealthyanimalfatslikegrass-fedmeatandwildseafood)shouldbeapartofeverymeal.Neverusefat-freeorlow-fatdressingsonyoursalads;makeyourownwitholiveoilandvinegar.

9.Thecancer-fightinglycopeneintomatoesisreleasedwhenthey’reheated,solookforwaystoenjoytomatosaucewithouthavingtoloaduponpasta.

4. White Potatoes Are Like Wonder Bread

Technically, all vegetables are considered carbohydrates,whichispartofthereasonnutritioncanbesoconfusing.So,how can you know which are fine to eat abundantly andwhichyouneedtoconsumeinmoderation?Whenchoosingveggies,youshouldfollowasimpleprinciple:Picktheonesthat won’t cause a quick spike in your blood sugar. Mostkinds—the healthiest ones, like leafy greens, broccoli,

peppers, and many other varieties—will barely increaseyourblood sugar at all.Wecall these slowcarbs.Others—thestarchyones,likepotatoes,corn,beets,pumpkin,wintersquash,parsnips—docauseaquickriseinbloodsugar.Wecallthesefast-absorbingcarbs.Allfoodsarerankedbytheireffectonourbloodsugarwhenwemeasure theirglycemicindexandglycemicload.We’lldiscussthisindetaillaterinthischapter,inthe“GeekAlert”section.18

5. Some Veggies Can Make You Fat and Sick

RememberMichaelPollan’sfamousadvice?“Eatfood.Nottoomuch.Mostlyplants.”Well,youshouldeatplants—butnotallplants.Somevegetablesaretroublebecausetheyactas allergens that cause chronic inflammation. When youthink of food allergies you probably think of someoneeating a peanut and having an acute, life-threateningreaction. But some provoke a delayed, low-grade allergicreaction that you may not even notice.They’re more likesensitivitiesthantrueallergies.Butovertime,withrepeatedexposure to the offending foods, along with other insultsthat damage your gut, you can end up in a chronicallyinflamed state that leads to weight gain, irritable bowelsyndrome,headaches,fluidretention,depression,jointpain,and sinus problems—or worse. Millions of people havethese reactionsandhaveno idea.But inmypractice, I seethescopeofthissilentepidemicofchronicfoodallergiesorsensitivitiesfirsthand.

Abloodtestcanhelpdeterminewhenyou’reproducingantibodies to certain foods, and an elimination diet canallowyoutopinpointthetroublesomeones.Youmayknowofsomecommonfoodallergens,suchasgluten,dairy,nuts,andsoy.Butanotheronemostpeopledon’tknowabout isnightshades—tomatoes, bell peppers, potatoes, andeggplant. Everyone is different, but for some, theseparticularplantsaredifficulttodigestandmetabolize,whichleads to bloating and other manifestations of chronicinflammation. Uncontrolled inflammation is a smolderingfire that can lead to insulin resistance,which sets the stageformanychronicdiseases.Ifyoususpectyou’reallergictonightshades,thebestthingyoucandoistodropthemfromyour diet for one week and see if you notice anyimprovements. People with arthritis or autoimmunedisorders are often so sensitive to nightshades that theyshouldjust avoid them altogether.19 My bookThe BloodSugarSolution10-DayDetoxDiet (minus the nightshades)isagoodplacetostartwithaneliminationdiet.

6. One of the World’s Best Veggies Doesn’t Grow onFarms

You probably ignore seaweed when you think ofvegetables.Butthat’samistake.AstheJapaneseknow,it’soneof themostnutrient-rich foodsyoucaneat,containingmineralsthatarehardtocomebyintheAmericandiet,likemanganese and thyroid-boosting iodine.20Seaweed is rich

invitaminCandiron.Itfightscancerandinflammationandstrengthens the immune system. It contains importantnutrientsandantioxidantsnotfoundinlandvegetables.So,if the only time you eat seaweed is when you’re havingsushi—it’s the thin black sheet wrapped around the rice—then you’re missing out. The most common varieties ofseaweedintheUnitedStatesarewakame,kombu,andnori.Irecommendusingtheminsalads,stews,andsoups.Oneofmy favorite recipes is my Ultrabroth, which I make withchopped radishes, greens, cilantro, carrots, celery, freshginger,andseaweed.Youcanfindtherecipeonmywebsitewww.foodthebook.com.Oryoucanjustmunchonseaweedas a snack. Many health food stores sell packs of roastedandlightlysaltedorflavoredseaweed.Itbeatspotatochips!Stay away from hijiki, though—it contains high levels ofarsenic.

7. Fermentation Performs a Kind of Magic on OurFood

Humanshavebeen fermenting foods sinceNeolithic times.Studies of ancient pots and jars uncovered in China showthattheywereusedtoholdmixturesoffermentedfoodsthatcarried social, religious, and medical significance.21 Thepractice of fermenting veggieswas historically common inmanycountries.Butintoday’sfast-foodculturemostpeopleeat just a handful of fermented foods, like pickles, soysauce,yogurt,andsourcream—andofcoursebeer.

That’s a shame. Many traditional fermented veggiesoffermyriadhealthbenefits.Researchers atMichiganStateUniversitynoticed that thebreast cancer rate amongPolishwomen rises threefold when theyemigrate to the UnitedStates. Though they are not sure why, one reason, theysuspect,isthechangeintheirdiet.PolishwomeninPolandeatfermentedcabbage—betterknowntousassauerkraut—daily,upto30poundsofitayear. 22ButaftertheymovetoAmerica, where fermented cabbage is little more than acondiment, their sauerkraut consumption dropssignificantly. Of course, the research on these women isobservational,whichmeans it canonly showacorrelation,not cause and effect. But cabbage, like broccoli and othercruciferousvegetables,containstheenzymemyrosinaseandcompoundsknownasglucosinolates,whicharedetoxifyingandplayaroleincancerprevention.There’ssomeevidencethat fermentation makes these compounds morebioactive.23

Theiranticancerpotentialaside, thereareother reasonsto love fermented veggies. Fermented foods like kimchi,kombucha,tempeh,miso,andsauerkrautaredietarysourcesof beneficial bugs that help youmaintain a healthy gut. Ifyou have irritable bowel syndrome, these probiotic-richfoodsmaybeagoodwaytorepopulateyourgutwithgoodbacteria. Probiotic supplements are another option. Buteating fermented foods is better.24 If you’re adventurous,you can ferment almost anything you like, vegetable orfruit,fairlyeasilyathome.Allyouneedisajar,water,salt,

some spices or herbs, and a little time. Some people use astarter culture as a shortcut, which is fine. But never usevinegar—asfoodcompaniestendtodowithsauerkrautandotherdishes—becauseitkillsthelivebacteria,defeatingthepurpose of fermentation.When you buy fermented foods,makesure theywerepreparednaturally,without theuseofvinegar.

GEEK ALERT: A LITTLE MORE SCIENCEABOUT VEGETABLESTheglycemicindexisausefultoolinnutritionalscienceformeasuringhowmuchaparticularfoodwillraiseaperson’sblood sugar. But the amount of food you eat matters too.For example, carrots have a reputation as being high instarch,andtheirglycemicindexnumber,68,isinfactprettyfarupthescale—higherthanthoseofsomeicecreams.Buttheglycemicload(whichaccountsfortheactualamountofthe food you would typically eat) for an average 80-gramservingof carrots is just 3.Sounlessyouplanon eating acouple of pounds at a time, you can eat carrots fearlessly.Aswe’ve said,most vegetables don’t even register on theglycemicloadscale,meaningit’svirtuallyimpossibletoeatenough of them to significantly raise your blood sugar.25Feelfreetoconsumeasmuchasyoulikeof:

SaladgreensSpinachBroccoliKaleAsparagusCabbageBokchoyTomatoesPeppersEggplantCeleryCucumbersMushroomsHerbsSeaweed

On the other hand, there are vegetables thatdo rankhighontheglycemicloadlist.Thesetendtobethestarchierones,asyou’dexpect.ButevenherethereisabigrangeofGLnumbers:

Pumpkin:3Sweetcorn:11Japanesesweetpotato:11Parsnip:12Bakedrussetpotato:26Microwavablepotato:27

Our goal should be to stick with foods that have aglycemicloadof11orlower.

ORGANIC AND LOCAL ARE BEST FORTHE ENVIRONMENTWe’vealreadyestablishedwhyorganicproduceisbetterforour health, so it shouldn’t come as a surprise that it’s alsobetterforourenvironment.Growingvegetablesorganicallyhelpseliminatewater,air,andsoil toxicity,anditpromotesbiodiversity.The farther food has to travel, the greater itsenvironmental burden. The best way to find fresh, localfood is togrow ityourself. If that’snotanoption,youcanbuy a share in a nearby farm’s output by joining a CSA(community supported agriculture) organization. Barringthat, you can shop at the nearest farmers’ market. Visiteitherofthesetwositesforhelpfindingone:

LocalHarvest:CommunitySupportedAgriculture:http://www.localharvest.org/csaUSDA:LocalFoodDirectories:NationalFarmersMarketDirectory:https://www.ams.usda.gov/local-food-directories/farmersmarkets

Waste Not

The Natural Resources Defense Council estimates that 40percentof all food in theUnitedStates is thrownout.Thatincludes millions of pounds of fresh fruits and vegetablesthat farmers discard due to overproduction or thatsupermarkets can’t sell because of minor cosmeticimperfections.TheUSDA estimates that supermarkets lose$15billion annually in unsold fruits andvegetables that inmany cases are perfectly edible. To combat this waste, anumber of organizations have begun collecting theseunwanted fruits and vegetables and selling them toconsumers at low cost.A new company calledWTRMLNWTR takes advantage of 800 million pounds of ugly,misshapen,andsun-bleachedwatermelonandturnsitintoadelicious,healthy,low-sugardrink.

You should take advantage of these services to getcheap, organic producewhile fighting foodwaste.Try thefollowing:

ImperfectProduceisaCalifornia-basedcompanythatworkswithlocalfarmerstorecoverperfectlyedible“ugly”producethatsupermarketswon’tbuy.Thenitsellsitatadeeplydiscountedratetoconsumers.Foraslittleas$12aweek,thecompanywilldeliveraboxoffruitsandveggiestoyourdoor:http://www.imperfectproduce.com/#ugly-produce-delivered.HungryHarvestisacommunity-supportedagricultureprogramthatrecoverssurplusproduceandsellsitat

discountpricestoconsumers.Eachtimeyoubuyaboxoftheirfruitsandvegetables,theydonateasecondboxtoaneedyhousehold:http://www.hungryharvest.net/#how-it-works.

SUMMING IT UPYour guiding principle should be this: Eat locally grown,organicvegetableswheneverpossible.Seekoutveggiesthathaven’t been denatured, bastardized, and tamed by theindustrial food complex or genetically altered. Manyvegetables are bred for high yield, profitability, high sugarcontent(thisistrueoffruitstoo),andhardinessforshipping.Many of the veggies consumed in America today aregenetically modified, deficient in nutrients, and lacking inbiodiversity. A study inMolecular Metabolism concludedthatof the250,000 to300,000knownedibleplantspecies,humans consume only between 150 and 200. Roughlythree-quarters of the world’s food is generated from onlytwelve plant and five animal species, which is sad andastonishing.26

Ourancestorsconsumedadiversearrayofveggiesandplants, and you should too. Eat at least seven to nineservingsofvegetablesdaily,orroughly4cups’worth,witha focus on the slow-burning, low-glycemic veggies thatpackthemostnutrition.

You should also go out of your way to eat as many

weird vegetables as you can find. If you come across astrange sea vegetable from Japanthat you never knewexisted,ora traditionalfermentedveggie thatyou’veneverhad before, eat it. Search for heirloom varieties of otherveggies—inotherwords,gowild.Ifyoueatthiswayyou’llbe less likely to consume GMO foods or pesticide-ladenplants.Weirdvarieties tendtobegrownbysmallerfarmerswhoarededicatedtosoundagriculturalprinciples.

Meanwhile, the most commonly consumed vegetablesinAmericaaresomeoftheleastbeneficial.Theytendtobeeitherlowinnutrients,highinstarch,orboth.Sincethere’sa limit to how many vegetables you will consume on anaverageday,youcansafelyignoretheboringones.

VEGGIES: WHAT THE HECK SHOULD IEAT?Broccoli,kale,cabbage,Brusselssprouts,andtheothermembersofthecruciferousfamilyDarkleafygreenslikearugula(whichisalsoacrucifer),spinach,Swisschard,andcollardgreens(alsoacrucifer)Alliumssuchasgarlic,shallots,andonionsHigh-fiberveggieslikeceleryandasparagusShiitake,oyster,andcreminimushroomsRadishes,turnipgreens,andbeetgreensCucumbers,escarole,andwatercressZucchiniandokra

Sweetpotatoesandwintersquash(they’restarchybutpackedwithnutrients,soenjoy1cupafewtimesaweekbutdon’tbinge)DandeliongreensMustardgreensBroccolisprouts(theyhavemuchmorenutritionthanevenbroccoli)KabochaorpumpkinsquashSeavegetablessuchasseaweedPurpleorredorwhitefingerlingpotatoesJapaneseeggplantsRed,yellow,orpurplecarrotsSorrelJerusalemartichokes(alsocalledsunchokes)Kohlrabi

VEGGIES: WHAT THE HECK SHOULD IAVOID?IceberglettuceWhitepotatoesRawwhitebuttonmushroomsAlfalfasproutsMostsupermarkettomatoes,bellpeppers,eggplant,andothernightshades(ifyouhavearthritisorinflammation)Vegetableswithahighglycemicload,aslistedearlierinthischapterinour“GeekAlert”section

Ketchupandtomatosauce,unlessyoumakeityourselforbuythekindmadewithoutsugar(yes,Congressoncedeclaredtomatopasteavegetable,which,underpressurefromthebiggestpizzamakerforschools,theSchwanFoodCompany,qualifiedpizzaasahealthyfoodforschoollunches)

FRUIT

NUTRITION IQ QUIZTrue or False?

1.Bananasarethebestnaturalsourceofpotassium.2.Frozenberriesarebetterforyouthanfresh.3.Youshouldeatatleastfiveservingsoffruiteachday.4.Juicingisagreatwaytogetplentyoffruitintoyourdiet.5.Pomegranatesareoneofthebestfruitsyoucaneat.6.Buyingorganicisawasteofmoney.7.Applesarethemostnutritiousfruit.Oneadaykeepsthe

doctoraway.

Answers

1.False:Wegetmorepotassiumfromavocadosandotherplantfoodswithoutthesugar.

2.True:Believeitornot,frozenberrieshavehighlevelsofnutrientsbecausetheyarepickedripeandfrozenrightaway.Freshfruitisoftenpickedtoosoon,transported

longdistances,andstored.3.False:That’stoomuch.Althoughfruitcontainsfiber,

vitamins,andphytonutrients,itcanspikebloodsugar.Grapes,pineapples,andmostmelonsaretheworstoffenders.

4.False:Juicedeliversallthesugar,orfructose,offruit,whichyourbodyquicklyabsorbs,andnoneofthefiber.Fructosecancauseinsulinresistanceandweightgain.Italsostimulateslipogenesis,theprocessofmakingfatanddangeroustypesofcholesterolandtriglyceridesinyourliver,whichcanleadtofattyliverdisease,obesity,type2diabetes,heartdisease,cancer,anddementia.

5.True:They’reasuperfruitbecauseofalltheantioxidantstheycontain.

6.False:Eatorganicapples,berries,andotherfruittominimizeyourexposuretotoxicpesticides.CheckouttheEnvironmentalWorkingGroup’slistoftheDirtyDozenformoreinfo.

7.False:Applesarefine,butthereareotherfruitsthataremuchmorenutrient-andphytonutrient-rich,suchasblackberries,blueberries,andraspberries.

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You’veprobablybeentoldto“eatyourfruitsandveggies”ever since you were a kid. But this advice gives the falseimpression that fruits and vegetables should occupy equalspace inyourdiet. It’seasy toseewhymostpeoplewouldwelcome that conclusion—fruit is by far the sweeterof thetwo,andmoreconvenient.But fruit’ssugaryprofile isalsoitsmaindrawback:Somevarietiesaresweetenoughtobeadisaster for people with weight or blood sugar issues.Roughly70percentofAmericansareoverweightorobese,1

and115millionareeitherdiabeticorpre-diabetic,2soalotofusneedtogoeasyonourfruitintake.Ihaveseenmanypeoplegiveupcookies andcandyonly to startbingingonpineapples and grapes, replacing one sugar addiction withanother. Some studies show that fruit consumers have alowerincidenceoftype2diabetes,butthatmaybebecausefruiteatersgenerallymakehealthierlifechoicesandarenotbingeing on sheet cakes. Patients of mine with type 1 ortype 2 diabetes report that fruit often spikes their bloodsugar.

THE SCIENCE OF FRUITIn thepre-agriculture,pre-Twinkieeraofhumanexistence,wild fruit satisfiedour sweet tooth.Butback then fruitwasquite a bit different from what we find today in thesupermarket aisle, or even the farmer’s roadside stand.

Modernhorticulture’sability tosatisfy thestrongconsumerpreference for sweetness has essentially wiped out fruit asnature originally intended it. There were once roughly15,000 varieties of apples grown in the United States.Today,thereareusuallynomorethanadozenyoucanfindinmoststores,unlessyougotoaspecialtyshoporfarmers’marketat theendof thesummer.ThemostpopularvarietyistheGoldenDelicious—thesweetestapple,butalsoamongthe leastnutritious.Wild fruits, especiallyberries, still existand still possess the antioxidant, anticancer, antimicrobial,and anti-inflammatoryproperties that make them suchpotent natural medicines.3We often call them superfoodsthese days. For instance, the legendary baobab tree inMadagascarandotherpartsofAfrica,sometimesknownasthe“treeoflife,”bearsfruitthatcontainsseveraltimesmorevitamins, minerals, and other phytochemicals than almostany other produce.4While youwon’t see the fruits of thebaobab tree at your local market, you can find it inpowdered form online or at health food stores. The topantioxidant fruits you can buy pretty easily are berries,especiallydriedgojiberriesfromtheHimalayas,frozenwildblueberries,elderberries,cranberries,andblackberries.

WHAT THE EXPERTS GOT RIGHTFruits,much likevegetables, areuniversally and justifiablyrevered in the nutrition world.Americans have long been

advised to eat multiple servings per day because fruitsdeliver fiber, antioxidants, and vitamins in one sweet littlepackage.Althoughmostofthedatawehaveonfruitanditshealthbenefits comes fromobservational research, thebeststudieshavevirtuallyall reached theconclusion thateatingfruitpreventscancer,diabetes,andheartdiseaseandlowersyouroverallmortalityrisk.5

WHAT THEY GOT WRONGThegovernment’sdietaryrecommendations,whichtellustoeatbetween fiveandnine servingsof fruits andvegetablesper day, are too vague and misleading.You’re better offeatingaminimumof ten servingsofplant foodseachday:sevenoreightservingsofveggiesandnomorethantwoorthree servings of fruit. Sadly, most Americans skimp onfruit, andwhen theydoeat it, theypick the leastnutritiousoptions.According to nationwide studies, the number one“fruit”Americansconsumeisorangejuice,whichisalmostpuresugar,lackssomekeynutrientsfoundinwholefruits,6

andhasbeen linked toweightgainanddiabetes.7Nextonthelistarebananas,whicharehighinsugarandideallybestconsumed as an occasional treat. Another top ten “fruit”consumed inAmerica? Apple juice. Unfortunately, theAmerican understanding of what constitutes healthy fruitconsumptionisskewed.

SIX THINGS YOU NEED TO KNOWABOUT FRUIT1. Fructose with Fiber Is Not a Problem

Fructose, or “fruit sugar,” has pronounced effects on yourbodywhen you digest it. It is processed almost entirely inthe liver, where it’s metabolized into fat. Clinical studiesshow that consuming fructose spikes your levels oftriglycerides, a type of fat in the blood that causes heartdisease and plays a role in metabolic syndrome (pre-diabetes).8 Fructose occurs naturally in fruit, but it is alsousedasanindustrial-strengthsweetenerthatcanbefoundincountless processed foods.When you encounter a productwith high-fructose corn syrup (or even just the word“fructose”) on its ingredients label, you should put that“food-likesubstance”backontheshelf.

InastudypublishedintheAmericanJournalofClinicalNutrition,researchersassignedpeopletodrinktwoservingsper day of soda, diet beverages, milk, or water for sixmonths.9 In Mexico soda is sweetened with sugar. In theUnited States and most of the world it is sweetened withhigh-fructosecornsyrup.At theendof the study, the sodadrinkers had increased liver fat, muscle fat, triglycerides,andvisceralorbelly fat in theirabdomens. Inotherwords,the soda had produced the hallmarks of fatty liver diseaseandmetabolicsyndromeinjustsixmonths.Thankstosoda,now even kids have fatty liver and need liver transplants.

Another study published in theJournal of Nutrition foundthatsuchchangescouldoccurafteraslittleastenweeksofconsumingafructose-containingbeveragedaily.10Becauseof its powerful ability to stimulate fat production, fructosehas a direct impact on your waistline.A meta-analysis ofrandomized controlled trials published in the journalBMJshowed that as your sugar intake rises, so too does yourbodyweight.Butreducingtheamountofsugarinyourdietcausesweighttofalloff.11

The fructose that occurs naturally in fruit—with someexceptions—doesnotbelongin thatcategoryofsubstancesto be avoided at all costs.Fructose in whole fruit isaccompaniedbysolublefiber,atypeofcellularscaffoldingthatdeliversmanybenefits.Whenyoubiteintoanectarine,its fiber slows your body’s absorption of its fructose andgivesyour livermore time tometabolize it.12The fiber infruitalsofeedsthefriendlyflorainyourgutandcleansyourintestines. Randomized controlled trials have found thatconsuming fruitdoesnothave the sameadverseeffectsonweight, blood pressure, insulin, and triglycerides thatconsuming fructose from highly processed foods does.13Large observational studies also show no evidence thatincreased fruit consumption raises your risk of coronaryheart disease. In fact, a large meta-analysis of studiespublished in theJournalofHumanHypertensionfoundtheopposite:Test subjectswho regularlyconsumed fruithada17percentreductioninheartdiseaserisk.14

Fruit can be a healthy addition to your diet. But thatdoesn’t mean you should go crazy. Fruit is great—inmoderation. If you are overweight or have pre-diabetes ordiabetes,youshouldn’thavemorethanacupadayoffruit,andideallyyou’llpicklowerglycemicfruitslikeberries.

2. All Fruits Are Not Created Equal

You don’t have to be a nutritionist to know that fruit is ahealth food. A study in theBritish Journal of Nutritionfound that middle-aged and elderly people who regularlyconsumed high amounts of fruits and vegetableswere lesslikelytodevelopsignsofcognitivedeclineastheyaged.15In a meta-analysis of rigorous studies in theLancet thatincludedmore than250,000subjects, researchers foundaninversecorrelationbetweendailyconsumptionoffruitsandveggies and risk of stroke.16 A meta-analysis of studiescarriedoutbyresearchersattheprestigiousImperialCollegeLondonfoundasimilarrelationshipbetweenfruitintakeandbreastcancerrisk.17

Clearly,weneedtoeat fruit,butwhichfruit isbest?Inthevegetablechapter,wediscussedwhyveggiescontaining“slow” carbs—meaning foods that release their carbs intoyour bloodstream gradually—are better than varieties thatcontain carbs that our bodies absorb quickly. The sameapplies to fruit.18 To get the best results, you have tounderstand two concepts: glycemic index and glycemic

load.Glycemic index, or GI, is a scale that measures how

muchaparticularfoodraisesyourbloodsugar.(Wediscussthis in detail in the “GeekAlert” section of the chapter onvegetables.)The lower the glycemic index, the smaller theeffectafoodhasonyourinsulinoutput,whichisespeciallyimportantifweightcontrolisanissue,becauseinsulinisthefat-storagehormone.TheGInumberisusefulforcomparingonefoodtoanother.Butbecauseitdoesn’ttakeservingsizeintoaccount,it’snotaperfectyardstick.

In 1997, scientists at Harvard developed the glycemicload,whichisamoreusefulwaytomeasureafood’sactualimpact on your blood sugar and insulin response.19Basically, glycemic load measures how much a typicalservingofa foodwill raiseyourblood sugar.Watermelon,for example, is high in sugar,with aglycemic indexof72(100 is pure glucose). But because watermelons containmostlywater,youdon’tgetahugehitofsugarperserving,soitsglycemicloadislow—at4.

When you’re choosingwhich fruits to eat, you shouldlet theglycemic loadbeyourguide.Below,you’ll find theGL figures for somepopular fruits.Togiveyouapointofcomparison, the GL of a slice of Betty Crocker chocolatecakewithfrostingis20,oraboutfivetimesthatofatypicalservingofwatermelon.As ageneral rule, you should sticktoeatingfruitthathasaglycemicloadofnomorethan11.Lowerisevenbetter.

Apricots:3Oranges:3Watermelons:4Nectarines:4Wildblueberries:5GoldenDeliciousapples:6Pineapples:6Kiwis:7Mangoes:8Cherries:9Blackgrapes:11Bananas:16Driedfigs:16Raisins:28

3. Berries May Be Best

Among all the nutrients contained in plant foods,antioxidants are most prized because they help preventcancer, heart disease, diabetes, dementia, and arthritis.You’vealmostcertainlyneverhadthefruitwiththehighestmeasured antioxidant content: the Indian gooseberry, oramlaberry.InIndia,thetreeisworshipped,anditsberryisconsideredthenumberonefoodforrejuvenation.Howhasthis gem escaped us? Maybe because its taste has beendescribed as “sour and astringent.” Doesn’t sound likesomethingyou’regoingtopackinyourlunchbox!Ifyougoonline, youcan find it easily—inpowdered form,which is

convenientforaddingtoshakesandsmoothiesthatmaskitsbitter taste. But don’t expect to find it in the supermarketproduceaisle.

Ifyou’relookingtogetantioxidantsfromproduce—andyou absolutely should be—berries, across the board, havemorepercaloriethananyotherfruit.So,youshouldresolvetoeatplentyof them,whether freshor frozen.Here’sa listof some of the best, in descending order of antioxidantcontent20:

GojiberriesBlackraspberries(whicharen’tallthateasytofind)WildblueberriesBlackberriesRaspberriesElderberriesCranberriesStrawberriesCultivatedblueberries

As we’ve already said, the key with fruit is striking ahealthy balance between nutrient intake and sugar intake.Thenon-berry fruitswithmostantioxidantspercalorieare,indescendingorder:

PlumsCherriesRedDeliciousapples

FigsGrannySmithapplesPears

4. Dirty (or Clean) Makes a Difference

Every year the US Department of Agriculture tests morethan 6,900 kinds of produce for pesticide residue—andfindsitonaboutthree-quartersofthesamples.AccordingtotheEnvironmentalWorkingGroup, 21whichcompilesthesestatistics,146differentpesticidescanbefoundonfruitandvegetables, sometimes even after they have been washedand peeled. Does this matter? According to the USDA,every chemical used on the crops we eat has beenevaluated, and none pose a threat to our health.22Unsurprisingly, many scientists disagree, and a lot ofresearch backs them up.According to an EWG report,23amongthepesticidesmostcommonlyusedonourfruitare:

Carbendazim,afungicidethatdamagesthemalereproductivesystemandisbannedbytheEuropeanUnionBifenthrin,aninsecticidethatCaliforniahasdesignateda“possiblehumancarcinogen”Malathion,a“probablecarcinogen”thatistoxictothenervoussystem

Andthereare143morewecouldlist,manyofthemjustas scary. How can you protect yourself? The obviousansweristobuyorganicproduceonly.Thatwaythere’snodanger of toxic chemicals on your food. It’s also aguarantee that you won’t get any genetically modifiedproduce, and that your fruits and vegetables are grown inwaysthatmaintainthehealthofthesoil.Ofcourse,thatgetsexpensive,especiallyifyou’retryingtoeatalotofproduceeveryday.A less reliablesolution is tobuyconventionallygrownfruitandcarefullywashoffthechemicalresidue(butbeware, this doesn’t always work). Or youcould heed theEWG’sDirtyDozen andCleanFifteen lists—the fruits andvegetables found to have the most and least pesticideresidue, respectively—and buy organic selectively.There’squite a disparity: More than 98 percent of strawberries,apples, nectarines, and peaches tested positive for at leastfourdifferentpesticides,accordingtotheEWG,whilejust1percentofavocadoshadanyresidue.

HerearethefruitsontheEWGlist,rankedfrommosttoleastcontaminated:

StrawberriesApplesNectarinesPeachesGrapesCherriesDomesticblueberries

ImportedblueberriesPlumsPearsRaspberriesTangerinesBananasOrangesWatermelonsCantaloupesGrapefruitsHoneydewmelonsKiwisPapayasMangoesPineapplesAvocados

It’s no coincidence that the cleanest fruits are also theones with the thickest, toughest skins. They keep thechemicals fromreaching theedibleparts.Myadvicewouldbe to buy organic everything down through raspberries.Below that, you’re probably okay with conventionallygrown.Butrememberthatpesticidesarestubborn:TracesofMonsanto’s bestselling weed killer, glyphosate, are foundeven on highly processed grain-based foods, everythingfromCheeriostoOreostoDoritos.24

5. Fresh Fruit Isn’t Always the Best Choice

Would you rather buy fresh fruit or frozen? How aboutcanned? Hold on before you decide. This may be a no-brainerwhenitcomestofruitsthatarecheapandplentifulatsupermarketsyear-round,likebananas,apples,andoranges.But forother fruits, likeberries, that’snot always thecase.In fact, sometimes frozen varieties offer not only moreconvenience,butmorenutritionaswell.

To keep fruit from rotting on its long, often overseasjourney from the farm to your supermarket, it is oftenpickedunripe.Asaresult,itsnutrientsdon’thaveachancetofullydevelop.That’swherefrozenfruithasanadvantage.The produce is flash frozen right as its nutrient contentpeaks.Andbecauseitremainsfrozenuntilyouthawandeatit, there’s no need to worry about the nutrition contentdegrading during shipping. Researchers have found thatfrozen produce retains its phytochemicals and othernutrientsfarbetterthanfreshproduce.Anditischeaper!

InastudypublishedbytheJournalofAgriculturalandFoodChemistry,researchersharvested,processed,andthenanalyzedthevitaminandnutrientcontentsofeightdifferenttypes of produce, including fruits like blueberries andstrawberries, before and after they were frozen. Testsshowedthataftertendaysinthefreezer,theirlevelsofkeynutrientslikevitaminChadremainedstable.Insomecasesthey’devenincreased.Thefrozenproducewastestedagainafterninetydays;itsnutrientlevelshadrisenevenhigher.25

So,whatcanyoudowithfrozenberries?Turnsoutyou

haveplentyofoptions.Iloveaddingthemtomysmoothies.But cooking with them or gently thawing them for use insaladsandotherrecipesmaybeevenbetter.That’sbecauseheatingthemdoesnotdepletealloftheirnutrients.Infact,astudy in theJournal of Agricultural and Food Chemistryfoundthatheatingblueberriesactuallyboostedsomeoftheirantioxidantlevels.26

I eat blueberries every chance I get—and for goodreason.InaclinicaltrialpublishedintheAmericanJournalof Clinical Nutrition, researchers recruited twenty-onehealthy men and examined their arterial function afterfeeding them either a serving of blueberries or a vitamin-rich beverage.27 They found that their vascular functionimproved after eating the blueberries, but not the placebo.The results suggest that the beneficial compounds in theblueberries reduce blood levels of harmful enzymes likeNADPH oxidase, which plays a role in causing heartdisease.Allofthismeansthatifitweren’tforthesugarandrefinedcarbs,blueberrypiemightactuallybeahealthfood!For now, though, avoid the pie and stick to eating yourberries in smoothies, in salads, or on their own as a heart-healthy snack.You can watch a video of me making myfavoriteblueberrysmoothieatwww.foodthebook.com.

6. Don’t Drink Your Fruit; Eat It

As I mentioned, the number one “fruit” consumed inAmerica according to surveys is orange juice. But as you

probably knowby now, juice is the absoluteworstway toconsume fruit because you get all the sugar with little ornoneofthefiber.Theglycemicloadofanorangeis3,whilethe GL of orange juice is 12—four times higher, whichmeans it raises your blood sugar much faster and higherthaneatinganorangeinitsnaturalstate.Theotherproblem:Whenyoudrinkyourfruit,itdoesn’tcreatethesensationoffullness you get when eating it. Also, your brain doesn’trecognizecaloriesyoudrinkthesamewayitdoesthoseyoueat.Asaresultofthosetwofactors,youendupconsumingmore calories drinking juice or any sugar-sweetenedbeveragesthanyoudowheneatingwholefruit.28

Does this mean you should swear off fruit juicealtogether? Well, that depends. If you’re overweight orinsulin resistant or have type 2 diabetes, then you shouldavoidallfruitjuice.Underthosecircumstancesthelastthingyouneedisanothersourceofliquidsugar.Butevenifyoudon’t have an issuewith yourweight or blood sugar, youshould go easy on fruit juice.Try to avoid it if you didn’tsqueeze it yourself or get it straight from a juicer. That’sbecause the phytonutrients in commercial varieties of fruitjuice are destroyed duringpasteurization, leaving behindnothingbutawholelotofsugar.Clearapplejuice(thekindyoufind in thesupermarket)canhaveas littleas6percentofthephytonutrientsfoundintheapplesthemselves.

You’re better off replacing fruit juice with smoothies.But even then, you have to be careful.You still get fiberfrom drinking blended fruit, but it’s been substantially

broken down, so you’ll absorb the sugar faster than youwould if you had just eaten the fruit whole.And as withjuice,whenyouturnyourfruitintoasmoothie,you’remorelikely to consume larger quantities.The smoothies you getatthefancyorganicjuicebarortheSmoothieKingkioskatthemallwill almost always be a heck of a lot bigger thanany smoothie you’dmake for yourself (after all, the storeshave to justify theirhighprice tags).Evenworse, there’s agoodchancethatsugar(orhoneyorsyrup)willbeaddedtoyour drink. If you’re making smoothies at home, avoidadding sweeteners and stick to low-glycemic fruits likeblueberries and strawberries along with other healthyproduce like kale, spinach, ginger, avocado, celery, orcucumber.Andwatchoutfor“healthy”drinkslike“green”juices,whichcancontainmoresugarthanacanofCokeorPepsi.

ENVIRONMENTAL AND ETHICALCONSIDERATIONS OF FRUITAccording to the USDA, about half of the fresh fruitconsumed in the United States is imported.29Most of thebananas we find in North American supermarkets areshipped in fromPeru,Ecuador,Honduras, andotherSouthorCentralAmericancountries.Thetoppineappleproducersinclude Costa Rica, Brazil, the Philippines, Thailand, andIndonesia. Most of our berries come from California or

Florida, and the distance from Florida to New York, forexample, is more than 1,000 miles—a long trek by anymeasure. According to a 2008 study published inEnvironmentalScience&Technology , the transportationoffruit alone may account for half of its total carbonemissions.30

One of the trendiest fruits inAmerica is avocado (yes,it’s a fruit). But while our relatively newfound love ofavocadosmeansmoreincomeforMexico—that’swhereweget 60 percent of them—it also meanstrouble.There isn’tenough farmlandavailable tomeet the skyrocketingglobaldemand, sosome farmersare illegallycuttingdownforeststo make room. Between 2001 and 2010, some regions ofMexicolostasmanyas1,700acresofforestlandperyearasa direct result of the growing demand for avocadoproduction.31 On top of that, gangs sometimes demand acut of growers’ profits, and those who refuse to pay faceviolence. Unfortunately, that guacamole you add to yourburritobowlmaycomewithahighkarmicpricetag.

The agricultural regions of Colombia, Ecuador, andothercountriesareoftenunstable,violentenvironments. In2007, Chiquita was fined for paying a notorious terroristgroup in Colombia for protection. Dole, in 2009, cameunder fire for funding militia groups that murdered unionleaders and used terror tactics to discourage workers fromorganizing. To ensure that you’re not supporting thesepractices or the people who perpetrate them, you shouldlook for bananas with “Equal Exchange” stickers, which

meanthatthefruitwasproducedinasafewaythat’sfairtoworkers.WholeFoods,Trader Joe’s,andotherhealth foodstoresofferorganicfruitfromsmallerfarmsclosertohome.

Going local, seasonal, and organic can reduce theenvironmental impactof fruit.Organiceliminates themanydangersthatpesticidesposetoyourhealth,theenvironment,and farmworkers, and eating locally grown produce whileit’sinseasonreducesitscarbonfootprint.

You can also grow your own fruit, the safest andfreshest choice of all. I just planted amini-orchard of fivefruit trees inmybackyard.But if that’s not anoption, youcan shop farmers’ markets or join a CSA (community-supportedagriculture).Tofind thenearestCSAor farmers’market,ortolearnmoreaboutfairtradeandfarmerco-ops,checkoutthefollowingresources:

TheLocalHarvestwebsite,whichmaintainsanationwidedirectoryofsmallfarms,farmers’markets,andotherlocalfoodsources:http://www.localharvest.org/csa/TheNationalFarmersMarketDirectory,maintainedbytheUSDA:https://www.ams.usda.gov/local-food-directories/farmersmarketsThewebsiteofEqualExchange,whichpromotesfairtradeandworkerco-operativesthatbenefitfarmers:http://equalexchange.coop/about

SUMMING IT UP

If you’re like most Americans, the “fruits” you consumemostoftenarejuice.Theyareoftenasfullofsugarassodais,andtheypromoteobesity,diabetes,andheartdisease.Anappleororangewithoutitsfiberisn’tfruit—it’ssugarwaterwitha fewvitamins,and it’snosubstitute foreatingwholefruit.

You should focus on the lower-sugar fruits, such asberries, apples, and pears, and use the others as treats insmaller quantities. The average serving is ½ cup or onepieceoffruit.Ifyouareoverweight,diabetic,orhaveotherbloodsugar issues, thenyouneed tobemorecareful; limityourfruitintaketo½cupofberriesoronepieceoffruitperday.

When you think of fruit, fat is probably the last thingthatcomestomind.Butthreeofthebestvarietiesareloadedwithit.Andthefatsthattheycontainhavesomeremarkablehealthbenefits.

Avocadosarealmost80percentfat,mostofwhichismonounsaturated—thekindthat’sbeenshowntoprotectagainstheartdiseaseandstrokes.32Theycontainampleamountsoffiber,andevenmorepotassiumthanbananas.Duringthelow-fatcraze,avocadosweredismissedas“fattening”becauseoftheirfatandcaloriecontent.Butnowweknowbetter.MakesureyoubuyavocadosgrowninCalifornia.TheonesfromMexicoareoftencalled“bloodavocados”becauseoftheirconnectiontodrugcartels.

Coconutsarechock-fullofspecialfatscalledmedium-chaintriglycerides,whicharemetabolizeddifferentlyfromotherfats.Yourbodyabsorbsandutilizesthemmuchmoreefficientlythanitdoesotherfats.Theyevenhelpyouburnfat,improvebrainfunction,andboostyourmetabolism.33Olivesarethefruitoftheolivetree.Theoiltheyproduceisoneofthemostheart-healthyfoodsontheplanet.34ButthefleshoftheolivefruitcontainsalotofvitaminEandfiber,too.Andolivesarebrimmingwithantioxidants—whichiswhytheyarenaturallybitter.They’recuredandfermentedtomakethemmorepalatable.Trysnackingonolivesasahealthyalternativetopotatochipsandotherjunk.

FRUIT: WHAT THE HECK SHOULD IEAT?Wild,organic,freshblueberries,cherries,blackberries,andraspberries*Frozenorganicberries,eitherthawedorinshakesorfrozendesserts*Organicstonefruitlikeplums,peaches,nectarines,cherries,andothersOrganicoranges,grapefruits,tangerines,andothercitrusfruit

Pomegranates,kiwis,andpapayasWeirdfruitlikegojiberries,snakefruit,acaiberries,gooseberries,mangosteen,ordragonfruitThe“fat”fruits—avocados,coconut,andolivesLemonsandlimes—keeptheminthekitchenandusethemtoflavorfoodandyourdrinkingwater

FRUIT: WHAT THE HECK SHOULD IAVOID (OR AT LEAST GO EASY ON)?Grapesaredeliciousandeasytoovereat.Butbecausethey’resugary,eatinsmallquantitiesonly.Bananasarequitestarchyandhighinsugar.Driedfruitslikefigs,dates,raisins,andcurrentsarehighestinsugar,andtheysometimescontainaddedsugarorthepreservativesulfite.Pineapplesareagoodsourceofanenzymecalledbromelain,whichhelpsalleviateinflammationandimprovejointhealth.Buttheyareveryhighinsugar.Havenomorethan1cupaday.Conventionallygrownapplesandstrawberriesareamongtheworstoffenderswhenitcomestopesticides.Buyorganic.Anyandallfruitjuice,especiallyanythatyoudidn’tsqueezeyourself.

FATS AND OILS

NUTRITION IQ QUIZTrue or False?

1.Vegetableoilsarebetterforyourhealththananimal-basedfats.

2.Asaladwithnonfatdressingorlemonjuiceishealthierthanonedrenchedinoil.

3.Thecholesterolfromeggsclogsyourarteriesandcausesheartdisease.

4.Vegetableshorteningisabetteralternativethanlard(porkfat)whencookingorbaking.

5.Fatsandoilsmakeyougainweightbecausetheycontainmorecaloriesthancarbsorprotein.

6.Thefederalgovernment’sdietaryguidelinesnowtellusthereisnolimitontheamountoffatyoucaneatandbehealthy.

Answers

1.False:Refinedvegetableoilspromoteinflammationandmayincreasetheriskofheartdisease,suicide,homicide,andviolentbehavior.1

2.False:Youneedtoeatfatalongwithplantfoodsinordertoabsorballtheirfat-solublenutrients,likevitaminA.Andoliveoilhasbeenshowntoreducetheriskofheartdisease,type2diabetes,andobesity.

3.False:Eatingcholesterol-richfoodslikeeggsorshrimphaslittletonoeffectonthecholesterolcirculatinginyourbloodstream,anditisnotlinkedtoheartdisease.

4.False:Shorteningishighlyprocessedandmadefromtransfats,whichhavebeenrulednon-GRAS,ornotsafetoeat,bytheFDA.Itisinferiortolardandotheranimalfatsforbaking.

5.False:Eatingtherightkindsoffatsandoilscanprotectyouagainstweightgain.Infact,inmorethanfifty-threerandomizedcontrolledtrials,ahigh-fatdietbeatoutalow-fatdietforweightloss.2Eatingtherightfatsburnsbodyfat,boostsyourmetabolism,improvesyourHDL,lowersyourtriglycerides,andisassociatedwithasignificantlylowerriskofheartdisease,diabetes,andobesity.

6.True:Until2015,theguidelinesmistakenlyurgedustolimitfatsandeatplentyofcarbs.Nowtheyhavefinallycaughtupwiththescience.

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kitchen. Sign up for free at www.foodthebook.com.

Fat isconfusing.Somanydifferentkindsof fat—some,wearetold,aregood,somebad.What’strue?Andthenthereisthe word “fat.”We all were taught that eating dietary fatleads to accumulation of body fat—that fat that passesthroughyour lipsendsuponyourhips.Wewerealso toldthatfattystreaksinarteriescausingheartattackscamefromdietary fat and cholesterol. But it’s not true. Far from it.Eating fat doesn’t make you fat. Eating fat doesn’t causeheartattacks.Thisisnotonlymyopinion,buttheconsensusof the 2015 Dietary Guidelines Advisory Committee, agroupof conservative scientistswho finally eliminated anyrecommendationstolimitdietaryfatordietarycholesterol.

Assumptions must be tested and proven in studiesbefore we accept them as fact. But historically that hasn’talways happened in nutrition science.And no assumptionhas been more catastrophic for our health than the oneinsisting that fatmakesyou fat andcausesheartdisease. Itled the government to promote all the wrong foods. Itenabled the profit-hungry food industry to sell billions ofdollars’ worth of low-fat junk as “health foods.” And itcaused millions of people around the world to becomeobese, sick, and diabetic and to die. All thanks to oneseeminglycommonsenseassumptionthatwasacceptedwithhardly any scientific scrutiny at all. So how did it allhappen?

The lie that dietary fat is public health enemy numberonewasbuiltonthreebadideas.Thefirstwasthatbodyfat

anddietaryfatareoneandthesame,andthatthefatweeatbecomesfatinourbodies.Thesecondwasasimplisticviewofhumanmetabolismandweightgain—that“acalorie isacalorie”—which the experts drilled into our heads. Thethinking went like this: A gram of carbohydrate has 4calories and a gram of fat has 9 calories, so eating lots ofcarbs and reducing fatswill keep you lean.Thatwas deadwrong. In fact, a 2012 Harvard study found that a very-high-fat diet, compared to a very-low-fat diet, speeds upmetabolismby300caloriesaday.Eatingfatspeedsupyourmetabolism and helps you lose weight.3 That turnsconventionalwisdomonitshead.

Finally, the medical community came to believe thateating saturated fat and its first cousin, cholesterol, createsroadblocks inourarteriesanddeathbyheartattack.Putallthree of these falsehoods together and you get one bigreasonforhealthauthoritiestotellusall tothrowawayourbutter,meat,andcoconutoil.This iswhy, in1980, theUSDietary Guidelines began recommending low-fat diets.Asthe years went on, their advice became more and moreaggressive,leadingtotheFoodGuidePyramidin1992thattoldustoloaduponbread,rice,cereal,andpasta,toavoidevenfattyplantfoodslikenutsandavocado,andtoeatfatsandoilsonlysparingly.

But after 40 years of spreading this gospel, healthauthorities and nutrition experts are now finally confessingthat what they told us was false. And it wasn’t simplybecause theymisunderstood the science, but because there

was no good science to begin with. One of theconsequencesofthegovernment’scrusadeagainstsaturatedfatwas thatAmericans replaced animal fats likebutter andlardwith the industrially producedhydrogenated vegetableoils known as trans fats. Walter Willett, the chair ofHarvard’s nutrition department, estimates that thenationwide shift to trans fats caused up to 228,000 heartattacksinAmericaeveryyear.4

Today,everywell-informedresearcher,nutritionist,andclinicianshould know that eating fat doesn’tmake you fator cause heart disease. But you could go online right thissecondandspendalldayreadingnutritionadviceaboutfatthat’soutdated,inaccurate,andevendeadly.Theshiftinourunderstanding of fats has been monumental. But like ourancestors slowly getting used to the idea that the earthrevolvesaroundthesun,it’sgoingtotakesometimeforthegreatbigrevealaboutdietaryfattosinkin.

We’ve been taught to think of fats and oils as anecessary evil—the unhealthy part of anythingwe eat andthe stuff needed to keep food from sticking to the pot.Nothingcouldbefurtherfromthetruth.

Fatisessentialforhealth.Let’sstartthere.

THE SCIENCE OF FATSWe burn two kinds of fuel for energy, carbs and fats(althoughwe canburnproteinwhenneeded).Most people

aremorefamiliarwithcarbsinthatroleandknowthatsugarandbreadgiveusenergy.Fatsaremoremysterious.Mostofthe fats we eat are natural parts of foods like meat, fish,dairy,andnuts.Andthosefatsare typicallythegoodones.Naturally occurring fats in our whole foods aren’t theproblem; refined, processed fats and oils that are added toourfoodbythefoodindustryare.

Before we turn our attention to those bad fats, let’saddress a basic question: What exactly is the nutritionalpurposeoffatsandoilsanyway?Theyhelpusfeelfullandsatiated.Theyincreaseourmetabolism.Becausefats(unlikecarbs) don’t contain glucose, they don’t spike our bloodsugar levels and trigger the release of insulin, which actslikefertilizerforourbody’sfatcells.Theydotheopposite.InarigorousmetabolicwardstudypublishedintheJournaloftheAmericanMedicalAssociation ,researcherscomparedtheeffectsofhigh-fat, low-carbdietsvs.high-carb, low-fatdiets onmetabolism.5Ametabolicward study is themostaccuratetypeofnutritionstudy.Participantsareconfinedtoa locked ward and everything they eat is measured, as istheir metabolic rate. So you know exactly how manycalories are eaten and burned. One groupwas assigned tofollowadietthatwas60percentcarbs,20percentproteins,and 20 percent fats for four weeks. The other subjectsconsumed 60 percent fats, 30 percent proteins, and 10percentcarbs.Thenthehigh-fat-dietsubjectswereswitchedto the low-fat diet, and vice versa. This allowed theresearchers to study and compare the effects of the two

dramatically different diets on each subject’s metabolism.The findings were astonishing. On the high-fat diet, thesubjectsburned300morecaloriesperdaythantheydidonthe low-fat diet.That’s like running an hour a daywithoutgetting off the couch.The high-fat diet also produced thebiggest improvements inbloodsugar, insulin, triglycerides,andHDLcholesterolandothercardiovascularmarkers.

In another study published in theAnnals of InternalMedicine, researchers recruited 150overweight people andassigned them to followeithera low-fatdietorahigher-fatdietforayear.Attheendoftheexperiment,subjectsinthehigh-fat group had lost an average of eight pounds morethan those in the low-fat group, had greater reductions inbody fat, and had maintained more lean muscle—eventhough neither group had changed its physical activitylevels.6At the same time, the high-fat subjects saw theirinflammation and triglyceride levels plunge, and theirprotective HDL cholesterol levels rise sharply. All this inspiteofthefactthattheirsaturatedfatintakehadbeenmorethan double the amount recommended by the AmericanHeartAssociation.

Findingsfromall therelevantstudiespoint in thesamedirection.TheprestigiousCochraneCollaborationpublisheda systematic review that found that low-glycemic diets—which tend to be higher in fat—were superior for weightlossandoverallhealthtohigh-glycemicdiets,whichtendtobe lower in fat.7 In 2015, another group of researcherspublished a systematic review and meta-analysis in the

LancetDiabetes&Endocrinology thatexamined fifty-threeclinical trials that lasted a year or longer.They found thathigh-fat, low-carb diets led to themost weight loss.8Andthemoreextremethedifferenceinfatsandcarbs, themoresignificant the weight loss. In other words, the more fatssubjectsate,themoreweighttheylost.

The evidence in support of eating fats—traditional,unrefined fats from plants and animals—is overwhelming.Thelargestrandomizedcontrolledstudycomparingahigh-fatdiettoalow-fatdiet,thePREDIMEDstudy,showedthata high-fat diet reducesheart disease, diabetes, andobesity.Weneedfatsforhealthycellmembranes.Weneedthemtomake hormones (like testosterone and estrogen) andimmunecells,toregulateinflammationandmetabolism.Weneed fats because 60 percent of our brains are fat. Thatsoundsprettyimportant,doesn’tit?

WHAT THE EXPERTS GOT RIGHTNothing really. Except thatwe need omega-3 fats becausetheyare“essential” for life.Recently, the2015USDietaryGuidelines removed any limits on total dietary fat andcholesterol.However, theystill recommend limitingdietarysaturatedfat.

WHAT THEY GOT WRONG

“The biggest public health experiment in history.”9 Thoseare the words David Ludwig of Harvard Medical Schooluses to describe the intense efforts undertaken by thescientificestablishmentandthefederalgovernmenttogetusalltoadoptlow-fatdiets.Inthefourdecadesthatfollowed,Americans, and eventually people in many otherWesterncountries, followed their advice faithfully. Unfortunately,theexperimentwasafailure,anda lotofpeoplediedfromthe very cardiovascular problems that thoserecommendations were meant to avert. According to theUSDA,asthetotalamountoffateatenbyAmericansfellbyroughly 25percent—from40percent of our calories to 30percent—the number of calories we consumed from sugarand carbs rose dramatically.And so did the prevalence ofobesity and type 2 diabetes. In fact, the nationwide rise inobesity rates began at exactly the same time we startedweaning ourselves off fat.According to the CDC, obesityrateswere relatively flat between1960 and themid-1970s.Then they suddenly took off, rising more than 8 percentbetween1976and1994,andcontinuingonanupwardtrenduntil today.10 Childhood obesity rates also tripled duringthesameperiod.11It’seasytoseehowthespikeinobesitycoincidedwith the federalgovernment’s releaseof the firstDietaryGuidelinesforAmericansin1980,whichtoldustorestrictfatandeatcarbsandstarches.

By June of 2015, one of the country’s top nutrition

authorities,DariushMozaffarian,acardiologistanddeanoftheTufts school of nutrition science and policy, had seenenough. In an editorial published in theJournal of theAmerican Medical Association ,12 he and coauthor DavidLudwigcalledonthegovernmenttoendtheirdecades-longwarondietaryfatandtopromoteconsumptionofhealthfulfat.

Healthful fat? What was once a contradiction isbecomingthenewgospel:Fatisgood.

WHAT WE STILL DON’T KNOW FORSURESaturatedfats—whicharefoundmainlyinanimalfoodslikedairy andmeat, as well as in coconut oil and a few otherplant foods—wereoncewidelyconsidered tobe thereasonthat heart disease was our number one killer. All theresearchhasdoneanabout-facesince then.Weknownowthere is no monolithic saturated fat. There are manysaturatedfats,eachwith itsowneffects (mostlygood).Thesaturated fat in coconut, for instance, is different from thesaturatedfat inbutter.Alotofresearchremainstobedonebeforewereallyunderstandeverythingaboutsaturatedfats,but study after study has failed to demonstrate a linkbetweenthemandheartdisease.

EIGHT THINGS YOU NEED TO KNOWABOUT FATS AND OILS1. Monounsaturated Fat Is Our Friend

Unless you plan onmajoring in organic chemistry, there’sreally no reason to wade through the intricacies of themolecular makeup of fat. It’s complicated. There areclassificationswithinclassifications,mosthavingtodowiththe number and alignment of carbon and hydrogen atoms.It’s a lot of science to think about every time youwant toeat.Andyet, thedistinctionsareimportant.Theydeterminewhichfatsarehealthyandwhicharenot.So,let’sjustfocuson that and forget about the rest:We don’t eatmolecules,afterall;weeatfood.

Monounsaturatedfattyacids—orMUFAsforshort—aregoodforus.Theycomefromplantandanimalfoods.Theycontain important nutrients and antioxidants, and theyprotectyouagainstheartdisease(andmore).They’vebeenshown to lowerbloodpressure, improve insulin sensitivity,and lower LDL cholesterol.13 More important, when itcomes to cholesterol, they’ve been shown to reduce thesmall, dense LDL particles that attack the walls of yourarteries and accelerate atherosclerosis or hardening of thearteries.14

MUFAs constitute themain pillar of theMediterraneandiet.They’refoundinfoodslikeoliveoil,nutsandnutoils,avocados,andotherplants.Theyarealsopresentinanimal

foods, which is why butter, lard, beef tallow, chicken fat,and duck fat can be healthful when used in cooking.MUFAsarefoundinsomeunhealthyrefinedfoods,though,like canola oil, which is refined and bleached with strongchemicals andhighheat. It’s soprocessed that it has tobedeodorized before it can be sold.That’s not an appetizingthought.And it’s not good for the oils.When you exposemonounsaturated or polyunsaturated fatty acids to hightemperatures, theybecomeoxidized, or damaged.15Whenthathappens,thefatcanturnrancidandharmful.

2. Polyunsaturated Fat… the Good, the Bad, and theUgly

Scientists call some polyunsaturated fatty acids, or PUFAs,“essential,” which means that we require them but ourbodiescan’tmakethem.Weneedtheminourdietsbecausetheydeliver twonecessities: linoleic acidandomega-3 fats(alpha-linolenicacidfromplantsources,andEPAandDHA,whichare foundmostly in fishandwildgameorgrass-fedmeat).Herearethedetailsthatmatter:Thetwomostcriticalpolyunsaturated fats are omega-3 and omega-6 fatty acids.These guys are the yin and yang of polyunsaturated fats.Youneed themboth.One isgood, theother (aswemostlyeat it in refined vegetable oils) is bad. One can beinflammatory (omega-6) and one is anti-inflammatory(omega-3),andtheyworktogetherindifferentways.It’sallaboutbalance.

Omega-3s are the better of the two. They’re likepowerful medicine without the side effects. They reduceinflammation, promote cardiovascular health, protect yourbrain, and help prevent metabolic syndrome and chronicdiseases.16We know how important they are because ofwhathappenswhenwedon’tgetenough(andmorethan90percentofAmericansaredeficientinomega-3fats).Peoplewholackomega-3sintheirdietsareatgreaterriskofheartdisease and chronic inflammation. Deficiencies have beenlinked to a higher prevalence ofAlzheimer’s disease anddementia,ADD,violence,depression,andevensuicide.17

Omega-6s, on the other hand, can increaseinflammation in the face of oxidative stress. When yourbodyhas toomuchomega-6andnotenoughomega-3, thenatural result is chronic inflammation, which promotes avariety of diseases.18A large randomized controlled trial,the Lyon Diet Heart Study, found that decreasing theamountofomega-6 fatspeopleconsumedwhile increasingtheiromega-3fatintakereducedheartattacksby70percent,protected against cancer, and lowered mortality rates.19Omega-3s are abundant in a few natural whole foods likefatty fish, seafood, eggs, grass-fed meat, flaxseeds, algae,and walnuts. Omega-6s are mostly found in nuts, seeds,grains, beans, highly refined vegetable oils, andultraprocessed packaged foods—exactly the things youshouldn’t be eating (except small amounts ofwhole grainsand beans).Whole nuts and seeds are the best source of

omega-6 fats. In fact, according to the USDA,Americansnow get almost 10 percent of their calories from refinedsoybeanoil,which is oneof themost abundant sourcesofomega-6fattyacids.20Plus,itoftencontainshighlevelsofglyphosate, or Roundup, the toxic herbicide used byMonsanto. It’snot thatAmericansaredrinkingsoybeanoilbythecup;mostpeoplearen’tevenawarethey’reeatingit.But it’s lurking everywhere. If you eat fast food, desserts,packaged snacks, potato chips, muffins, or conventionallyraised meat, or buy almost anything cooked in oil at acafeteria, diner, or restaurant, then you’re almost certainlyconsuminglotsofsoybeanoilandotheroilsrichinomega-6fattyacidswithoutevenknowingit.

In prehistoric times, our ancestors consumed omega-6andomega-3fattyacidsinthehealthyratioof1:1.Sincetheadvent of refined vegetable oils, however, most of us areeating farmoreomega-6s thanwe should.21The ratio cangetupto20:1forpeoplewhoeata lotofprocessedfoods.That’s because as part of their war on saturated fat, thenutrition establishment has long advised Americans toreplacebutter,lard,coconutoil,andothersaturatedfatswithcanola oil, soybean oil, corn oil,margarine, and oilsmadefromsafflowerandsunflower,supposedlytoreducetheriskof heart disease. Of course, as we’ve seen, Americansobliged. But our health only got worse. In large clinicaltrials,peoplewhoreduced theirsaturatedfat intakeandatefoodscookedorpreparedwithomega-6-richvegetableoilssawtheirmortalityratesrise,notfall.22

The bottom line is that we absolutely needpolyunsaturated fats—both omega-3 and omega-6. But weshould get them fromwhole foods—things like fish (fatty,wild-caught varieties like salmon, sardines, herring,anchovies,andmackerel);meat (especiallypastured,grass-fed animals that haven’t been fed grains and other junk);pasturedpoultryandeggs;grass-feddairy;andwholeplantfoods like avocados, walnuts, and other nuts and seeds(pumpkin,sesame,chia,hemp,andflax).

3. Saturated Fat Was Once the Enemy, but NotAnymore

Saturatedfatkills,weweretold(wrongly),endofstory.Butit’salotmorecomplexthanthat.Foronething,saturatedfatcomes in many forms.All told there are more thanthirtydifferenttypes,23suchaslauricacid(foundincoconutsandbreastmilk),margaric acid (indairy), andpalmitic acid (inpalmoilandotherfoods), tonameafew.But thesaturatedfatswe eat are not related to the fats that are found in ourbloodandtissues.24

In fact—and this is going to sound paradoxical—rigorous studies show that eating carbohydrates increasesthe levels of some saturated fats in our bloodstream,particularly palmitoleic acid, a fatty acid that’s stronglylinked to metabolic syndrome, insulin resistance, andcardiovascular disease.25 (Don’t confuse palmitoleic acid

with palmitic acid, which is mentioned in the previousparagraph—they’rerelatedbutarenotthesamething.)

This fundamental nutritional truth was demonstratedclearlyina landmarkpaperwrittenbya teamofprominentresearchers from around the world and published in theAnnalsofInternalMedicinein2014.26Thestudydidn’tjustlook at what people reportedly ate. It reviewed objectivedatafromseventy-twostudies, includingobservationaldataand rigorous, randomizedcontrolled trials thatmanipulatedthe types of fat people ate and analyzed the fatty acidscirculating in their bloodstreams and in their fat tissue.Alltogether,theirstudyincorporateddatafrommorethanahalfmillionsubjects.Whattheydiscoveredisstriking.Thestudyshowedthatthefatsinyourbloodthatcauseheartattacks—palmitic and stearic acid—are the ones that come fromeating sugar and carbs, not fat.This occurs because yourbodyliterallyturnscarbohydratestofatinaprocessknowna sde novo lipogenesis, which is most active when youconsume lotsof sugarandstarch.27Thinkof that thenexttimeyou’re eating a bagel or a bowl of pasta. Itmay looklikecarbs,butwhenithitsyourliver,alotofitisconvertedstraight to fat.The omega-6 fats from vegetable oils werealso found to cause a slight bump in heart disease whenstudiedalone(withoutbeingconsumedalongwithomega-3fats). The fats that reduced heart disease risk were theomega-3 fats and saturated fats that come from animalproducts, especially margaric acid, which we get fromeatingfoodslikedairyandbutter.

Some of the study’s authors had previously endorsedreplacingsaturatedfatswithpolyunsaturatedvegetableoils,and even they acknowledged that the evidence clearlyexonerated saturated fat and undermined the government’srecommendationsagainstconsumingit.

Critics may dismiss that study because it includedpopulation data that can’t prove cause and effect. Butanotherstudycan.Itwasconducted40yearsagobutwasn’tpublisheduntil2016becausetheresultssocontradictedtheprevailing dogma that saturated fat was bad and that LDLcholesterolcausesheartdisease.Thisgold-standardstudy(arandomized controlled trial) couldn’t be done now—andprobablyshouldhaveneverbeendone—forethicalreasons,but the findings are interesting nonetheless. Researcherstook9,000patients inmentalhospitals and fed themeitherbutter and saturated fats or corn oil (polyunsaturatedvegetableoil,which theAHA report28 sayswe should eatmoreof).29Guesswhat?Thepatientswhoate thecornoilhad more heart attacks and deaths despite lowering theirLDL cholesterol.What? Really?Yes, it’s true. In fact, forevery30-pointdropinLDL,theriskofheartattackwentup22 percent. Somuch forLDLbeing bad and vegetable oilgood.

Anotherrecent,verylarge,impressivepopulationstudy(the PURE study) found no link between total fat orsaturatedfatandheartdisease.Infact,thefatswerefoundtobe protective.30And so was animal protein, by the way.The study examined more than 135,000 people from

eighteen countries on five continents over ten years.Researchers found that carbohydrates increased the risk ofheart disease and death, while total fat, saturated fat,monounsaturatedfat,andpolyunsaturatedfatallreducedtherisk of heart disease and death. This study cannot provecause and effect, only correlation. And since there is nocorrelation between saturated fat or animal protein anddisease,itcanprovethereisnocorrelation.

Notonlyissaturatedfatnotasdangerousaswe’vebeentold; it’s actually beneficial for several reasons. Manysaturatedfatsarenecessaryforproperhormoneandimmunesystem function. They suppressinflammation and evencontainvitamins.31Mostlywegetsaturatedfatfromwholefoods, though there is a line of artisanal animal fats forcooking—organic, humanely raised beef tallow, pork lard,andduckandchickenfat—aimedathard-corefoodies.Thegoodnewsaboutsaturatedfatisspreading,butit’stakingalong time to reacheveryone.We’re stillgettingbadadviceevenfromtheNationalInstitutesofHealth,whichpublishesonitswebsiteachartoffatsandoilsrankedfromthoseweshould“choosemoreoften”totheonesweshould“chooseless often.”32 Unsurprisingly, it continues to recommendthat we cook and bake with highly processed unsaturatedvegetable and seed oils like canola (which contains just 7percent saturated fat), safflower (10 percent), corn (13percent), soybean (15 percent), and tub margarine (17percent),whiletellingustosteerclearofbutter(68percentsaturatedfat)andcoconutoil(91percent).

That is just theoppositeofwhatall the latestandmostcredible research says is true.33And it’s particularly badadvice for anyone who cooks. Remember earlier when Iexplainedthatsomefatsandoilsdonotholdupwellwhenexposed tohigh temperatures? It’s theunsaturated fats thatare most vulnerable to oxidation. These oils are easilydamaged and can turn into rancid, oxidized fats whenoverheated.34 It’s far better to cook or fry using saturatedfats like butter, coconut oil, or ghee (clarified butter).Becausethemoleculesinsaturatedfatcontainstrongdoublebonds, they’re less likely to break down and turn intoharmfuloxidizedfats.They’renotonlymorenutritiousandflavorful, but also more stable than refined vegetable oils.There’s a reason our grandparents and their grandparentsbeforethemcookedandbakedwithbutterandlard.

4. Trans Fats Were Never Our Friends

Margarine,Criscovegetableshortening, fake-butterspreads—theseare thehydrogenated trans fatswewereadvised toeatinsteadofbutterandlardforthesakeofourhealth.Badadvice, it turnsout,becausethey’refarmoretoxicthanthesaturatedfats theyweremeant toreplace.35This is agoodexample of what happens when scientists and foodengineers decide they know better than nature.Trans fatscameintobeingonlyaroundacenturyago.Americanswereencouraged to buy and cookwith them long before they

were ever actually studied,whichmeanswe adopted themwithout really knowing how they’d affect us. Originally,margarine (whichwas soybeanoilwithhydrogenadded tomakeitsolid)wasinventedduetoabuttershortage.Beforelong,these“hydrogenated”oils,ortransfats,tooktheplaceof butter and lard in pastries, cakes, cookies, piecrusts,potatochips,Frenchfries,andthousandsofotherprocessedfoods.Transfatswerecheaptomakeandgavefoodsalongshelf life, making them perfect for industrial foodproduction. It’swhyyourTwinkiecan laston the shelf foryears. But these fats increase your small, dense LDLparticles, which get under the lining of your arteries andcause blockages, and they contribute to chronicinflammation,diabetes,obesity,dementia,andeventheriskof cancer. It wasn’t until 2015 that the FDA finally tooktrans fats off the “generally recognized as safe” list andorderedfoodcompaniestograduallyphasethemoutoftheirproducts.36 Trans fats are supposed to be phased out by2018,butitisnotcleariftheywillbeoutofallfoods.Youmay still find some processed foods that contain themlingering on store shelves.The key to avoiding them is toread ingredients labels and look for the word“hydrogenated.” Trans fats show up as hydrogenatedsoybeanorvegetableoil.Evenifthelabelsays“zero”transfats,youcan’tbesureit’struethankstoaloopholegiventothefoodindustrybytheFDA.

5. Fats and Veggies Are the Perfect Pairing

Thinkof all the timesyou’veheard someoneorder a saladand say, “Dressing on the side, please!” Or how oftenyou’vechosen low-fatsaladdressingfromthesupermarketshelf.Now think aboutwhat awaste all that sacrificewas.The reason is that some very important nutrients—such asvitamins A, D, E, and K—are fat-soluble, meaning ourbodies can’t absorb and use them unless fat is present.That’s because fat stimulates the production of bile,whichyouneedinordertoabsorbfat-solublevitamins.Withoutit,thefat-solublevitaminsinvegetables,likevitaminA,won’tbewellabsorbed.

Asaladfullofhealthyrawvegetableswithoutoliveoil,oraplateofsteamedbroccoliwithjustasqueezeoflemon,willdoyoua lot lessgood thanyou imagined.And ifyouuselow-fatdressinginsteadofoliveoil,younotonlyreducethebioavailabilityofthevitaminsinyoursalads,butalmostcertainlyget anunhealthydoseof refinedoils, emulsifiers,artificial flavorings, and other nonfood ingredients,includinghigh-fructosecornsyrup.Studieshavealsoshownthat the flavonoids and other polyphenols in tomato sauceareenhancedifweaddsomeextravirginoliveoil.Inotherwords:Everythinggoesbetterwithfat.37

6. But Even Olive Oil Can Be a Problem

AsIalludedtoearlier,manyfatsandoilsarevolatile.Eventhe healthy ones can go from good to bad depending on

how they’re handled. They can oxidize when exposed toheat or light.When cooked to thepointwhere they smokecontinuously—known as the “smoke point”—the fatmolecules break down and release free radicals and othertoxicsubstances.Tobesafe,youmustselecttheappropriateoils for the cookingyou’redoing.Oliveoil is practically amiracle food, as everybody knows, full of healthy fats,polyphenols, antioxidants, and anti-inflammatorycompounds.38Justacoupleofspoonfulsadayprotectyoufromheartdisease.

But it has its drawbacks.Olive oil has a relatively lowsmokepoint:around350°F.So,it’sbestwhenusedraw,indressings, or in sauces and gravies slow-cooked over lowheat.Coconutoilhasahighersmokepoint,whichmakesitbetter for sautéing. Butter has a high smoke point, too. Infact, the smokepointof clarifiedbutter (orghee) is450°F,so it’s perfect for hotter cooking. At high temperatures,animal fats such as lard or tallow (beef fat) are also goodchoices. It’s worth noting that refined “light” olive oil’ssmoke point, 465°F, is considerably higher than extravirgin’s,39 but the light olive oil has very little healthbenefit.

Even if you don’t cook your olive oil, there’s anotherpotentialproblem: Itmaybe fake. Ifyou’ve seen thepriceof good imported extra virgin olive oil lately, you knowwhy counterfeiters might be interested. An estimated 70percentofwhat is sold inAmerica as extravirginoliveoilhas been adulterated, either with lesser-quality oil or

something else altogether, like nut or soybean oil.This isnothingnew.It’sbeenhappeningsinceancienttimes,40andit’s amajor source of income for criminal organizations inItaly. The phony olive oil trade is three times moreprofitable than the trafficking of cocaine.41 Genuineextravirginoliveoil isdarkgreen incolorand tastesstronglyofolives. It may even be peppery and slightly bitter. Try aspoonful. If it tastes bitter in the back of your throat, it islikely okay. Because many Americans don’t have muchexperienceusingoliveoil,counterfeitersdumpalotoftheirjunkhere.AreportfromtheUniversityofCalifornia,Davis,Olive Center found that domestic olive oil produced andbottled in California was more likely to be authentic thanimported.42

7. Coconut Oil Has Gotten a Bad Rap

First, there is not a single study showing that coconut oilcauses heart disease. Not one. Second, the whole caseagainstcoconutoilisfoundedonahypothesisthathasbeenproven wrong. It’s the diet-heart hypothesis: Saturated fatraises LDL cholesterol; LDL cholesterol causes heartdisease; anything that raises LDL cholesterol is bad;therefore, coconut oil is bad.The only problem is that thedatadoesnotsupportthehypothesis.Butjustasittookusawhile to accept Copernicus’s observation that the Earthrevolvesaroundthesun, itwill taketimeforpeopletolose

the false belief that low-fat and low-cholesterol diets cansaveusfromheartdisease.Infact,low-fatdietscauseheartdisease.

A 2017USA Today article declared that “Coconut OilIsn’tHealthy.NeverBeenHealthy”basedonareviewoffatby theAmerican HeartAssociation (AHA).TheAHA hasbeenatthevanguardofbadadvicefordecadessinceitfirsthookedontothe“fatisbadandwillkillyou”meme.Ittoldus to eat very-low-fat, low-cholesterol diets and to eat tonsof starchycarbs. (TheAHAgetshuge funding fromcerealmakers, who put their seal of approval on sugary cerealsbecause theyare “fat-free”but75percent sugar.)Butnowan overwhelming amount of research has proven that ideadead wrong. In fact, the AHA’s recommendations havekilled millions of people (no joke) from heart disease anddiabetes.That’swhytheveryconservative2015USDietaryGuidelines removed any upper limits on dietary fat andeliminatedanyrestrictionsondietarycholesterol.Ifyouareinterested in thecorruptionof theAHA,how its funding issupported by the pharmaceutical industry, industrial foodgiants, including sugary cereal makers and industrialvegetable oil manufactures, then read Kevin MichaelGeary’s article on Medium.com,entitled “Is theAmericanHeartAssociationaTerroristOrganization?”Thetitleisabitinflammatory,butthecontentisaccurate.

It’struewehavehadacoconutoilcraze.Sowhat’sthedeal?Broccoliishealthy,butifitwasallyouate,youwouldget sick. Coconut oil is healthy, but only as part of an

overallhealthydiet,notasthemaincourse.Coconutoilhasbeen consumed by populations in the South Pacific forthousands of years without ill effect. It has many healthbenefits.Here’s theshort list:It raises thegoodcholesterol,HDL. It improves the quality and size and type ofcholesterol. It lowers the total cholesterol–to–HDL ratio—afarbetterpredictorofheartdiseasethanLDL.Andcultureswithmore than60percentof theirdietascoconutoilhavenoheartdisease.43ThereisauniquetypeofsaturatedfatincoconutoilcalledMCT,ormedium-chaintriglycerides,andit boosts metabolism, reverses insulin resistance, andimproves cognitive function.Coconut oil is also antifungalandantimicrobial.MCTsareodd—they travel from thegutstraight to the liver, meaning they’re not stored in our fatcells. Instead, they convert easily into energy.Experimentshave shown that when overweight subjects consumeMCToil, it speedsup theirmetabolismsand leads toweight lossand a better ratio of good to bad cholesterol.44 And itcontains lauric acid, which is great for immune function.The only other good source is breast milk. By the way,breastmilkis24percentsaturatedfat—farhigherthanthe6percent the AHA recommends. Who would you trust,nature/God or theAmericanHeartAssociation? I am sorrythatyouhavetobebuffetedaboutbybadconclusionsfrominsufficient outdated science and bad journalism. I takeMCT oil derived from coconut oil just about every singleday. Itmakesyourbrain sharperandclearer and is agreatadditiontoexercisesinceitboostsyourenergyproduction.

8. Is the Hype About Ketogenic Diets and IntermittentFasting True?

Youmayhaveheardthataketogenicdietcanbebeneficialforyourhealth—thatitpromotesweightloss,longevity,andenhanced cognitive function—andwondered if the hype istrue.Youmay have also heard of “intermittent fasting” or“time-restricted feeding” and how it may have similareffects.Isthereanythingtothesediets?Well,yes.

First, it’s important to recognize that ketogenic dietshavebeenaroundinmedicineforalongtime.Weusethemfor treatingintractableepilepsywhenmedicationsfail.Yes,that’s right, when meds fail we use food. Now mountingresearchhasfoundthemtobeeffective inreversing type2diabetes, obesity,Alzheimer’s, autism, and brain and othercancers,inadditiontoincreasinglifespan,enhancingbrainfunction,andmore.Sowhatisaketogenicdietanyway?

Let’sstartwitha littlebiology.Thebodyhasabackupenergy storage system that it can use when faced withstarvation. Ordinarily, we burn glucose (carbs) for energy,but, as a contingency plan, our bodies have the ability toburn fat as well. We have about 2,500 calories ofcarbohydrate (in the form of glycogen) stored in ourmuscles. But we each have about 40,000 calories of fatstored through our bodies (and some people have a lotmore). When carbohydrates are scarce (back in ourcavemanandcavewomandaysthiswasgenerallyaresultoffoodscarcity),fatgetsmobilizedasketones,whichareusedas an alternative fuel source. They are a much cleaner-

burningsourceoffuelandstimulateallsortsofgoodthingsinyourbody.

A ketogenic diet decreases the size of your organs,increases stem cell production, reduces visceral ordangerous belly fat, improves your gene expression,reduces cancer, increases the size of your brain’smemorycenter (known as the hippocampus), improves immunefunction, improves mitochondrial function (your energyproduction), enhances cognitive function, and reducesinflammation and oxidative stress.45All good things thatpromotehealthand longevity. In fact,mice live13percentlonger on a ketogenic diet without restricting calories.46That’s about ten more years in human terms. Ketogenicdietsmimic calorie restriction (which is a lot less fun thaneating lots of fat), which is the only thing that has beenproventoextendlifeexpectancy,anditdoessobyupto30percent.Thismeans the average personwould live to 104yearsoldiftheyfollowedsuchadiet.

Why wouldn’t everyone want to eat a ketogenic diet(about 70 percent fat, 20 percent protein, and 10 percentcarbohydrates)? It’s hard, and it’s just not necessary formost people. If you have type 2 diabetes orAlzheimer’s,youshouldseriouslyconsiderit.Butfortheaverageperson,it’salevelofsacrificethatisn’tnecessary.

However, there are two “hacks” that shortcut yourbiology and allow you to get almost all the benefits of aketogenic dietwithout all the effort: intermittent fasting (ortime-restrictedeating,whichinvolvesfastingforfourteento

sixteenhoursaday)and thecoconutandMCToilhack.47Youcandooneorboth. Intermittent fasting simplymeansfastingovernight. It’swhatwealwaysdid as cavemenandcavewomen: Eat dinner before dark, and then don’t eatagainuntilthenextmorning(hencethename“break-fast”).Butnowmostofuseatlateandgetupandeatearly.Ideallyyou should finish dinner at six or seven p.m. and not eatagain until eight or nine in themorning.That’s it. It givesyourbodyachancetorepair,heal,cleanupmetabolicwasteinyourbodyandbrain,andmore.Anditstimulatesweightloss.

Thesecondoptionistotake2to3tablespoonsofa1:1mixtureofcoconutoilandMCToil three timesaday.TheMCTproducesketonesquickly,and thecoconutoilallowsyou to produce ketones over a longer period of time.Thiswillkeepyourbodyproducinglowlevelsofketonesalldayeven if you don’t restrict your carbohydrates.And it willprovide many of the same benefits as a ketogenic diet orintermittent fasting.Yes, you still don’t want to eat sugarand refined flour and other refined carbs (except as anoccasionaltreat).Butyoucaneatmorestarchyveggiesandnutsandwholegrainsandbeans.

Bottomline:Ourbodiesdobetterwhenweswitchfromcarbburningtofatburning.Andsodoourbrains.

ARE YOU HARMING THE

ENVIRONMENT BY EATING FAT?Palm oil, olive oil, coconut oil, avocado oil—it seems likejust about anything can be turned into oil these days.Andnowthatthewaronfatisover—oratleastnearingitsend—manyofushavebeenembracing fatwithopenarms.Asafat lover (see my previous book:Eat Fat, Get Thin), thismakesme happy. But I also want everyone to understandthatnotalloilsarecreatedequal.

PalmOil:Nowthattransfatsareontheirwayoutofthefoodsupply, palm oil is being used as a replacement insnack foods, baked goods, and other processed foods.Buttheproductionand sourcingofmostof thepalmoil inourfood supply involves deforestation, disruption ofecosystems,andhumanrightsviolations.

Infact,surgingdemandhascausedpalmoilproductionto become the “largest cause of deforestation in Indonesiaand other equatorial countries with dwindling expanses oftropical rainforest,” according toScientific American . Thisrainforestdestructioncontributestoglobalwarmingandhasendangeredvulnerableorangutanpopulationsthatrelyonitas their natural habitat. If you purchase palm oil, look forthe CSPO label (Certified Sustainable Palm Oil). Whenpurchasingproductscontainingpalmoil,lookfortheRSPOtrademark, which means that the palm oil used in theproductwasproducedusingsustainablepractices.

OliveOil:Intensiveolivefarminghasledtowidespreadsoil erosion and desertification (a process by which fertileland becomes desert) in Greece, Italy, Spain, and

Portugal.48 A report commissioned by the EuropeanCommission singled out irresponsible olive-farmingpractices as a severe environmental problem acrossEuropeanUnion countries. In addition to destroying fertilelands, large olive producers rely on massive amounts ofpesticides and other chemicals, which pollute waterways.Because olive production occurs on such a large scale tomeet the growing demand for oil, it also puts a lot ofpressureonlocalwatersupplies.

Coconut Oil: We’ve established how beneficial thisonce-vilifiedoilactuallyis,butthere’sadownsidetoitsrisein popularity. An estimated 60 percent of small-scalecoconut farmers live in poverty in the Philippines, amajorsource of the fruit.According to the nonprofit group FairTrade USA, many coconut farmers in countries like thePhilippines and Indonesia are among the poorest of thepoor, which raises questions about the sustainability ofcoconutfarmingasalivelihoodintheseregions.Despitethesoaringpopularityofcoconutproducts inAmerica, there isa disparity betweenwhat consumers spend on it andwhatfarmers earn. Americans might pay top dollar for fancycoconutwatersandcoconutoilbeautyproducts,butfarmersinSoutheastAsiaearnaslittleas10centspercoconuttheyproduce. On top of that, coconuts are often grown as amono-crop, and this lackofdiversitycanbedetrimental totheenvironment.

How to Buy the Best Sustainable Fats and Oils

TruthinOliveOil:Itwouldbegreatifwecouldallpurchasefromsmallfarmswithwell-managedproductionpractices,butthatisn’talwayspossible.IrecommendcheckingoutTomMueller’sguidetobuyingbetteroliveoil:www.truthinoliveoil.com/great-oil/how-to-buy-great-olive-oil.BuyCalifornia:Herearesomeofthebrandsofextravirginoliveoilthatstudieshavefoundtobeauthenticandtopquality:1.CaliforniaOliveRanch2.McEvoyRanchOrganic3.CortoOlive4.KirklandOrganic5.CobramEstate6.BarianiOliveOilCertifiedcoconutoil:FairTradeUSAhasestablishedaCommunityDevelopmentPremiuminwhichcoconutfarmersearnabonusforevery“responsible”coconuttheysell.Youshouldbesuretouseorganicvirgincoconutoil—otherformsmaynotbehealthy.Virgincoconutoilisrichindisease-fightingphytonutrients.Oldstudiesthatmayhaveshownproblemsweredonewithcoconutoilmadefromdriedcoconut,notfresh,anddriedcoconuthasbeendeodorized,heated,andchemicallyprocessed.Whenpurchasingcoconutoil,lookforcertifiedFairTradeorganiclabels,whichyoucanlearnmoreabouthere:http://fairtradeusa.org/press-

room/press_release/fair-trade-usa-launches-fair-trade-certified-coconuts.Grass-fedbutterisbest:Whenbuyingbutter,lookfortheAmericanGrassfedlogo.Orgotothegroup’swebsitesoyoucanfindfarmersinyourareawhoproduceandsellgrass-fedbutter:http://www.americangrassfed.org/.ThriveMarket:VisitthewebsiteofThriveMarket,whichcarriesawideassortmentofhealthyoilsandfats.Youcanfindeverythingfromgrass-fedgheetobeeftallow,avocadooil,walnutoil,macadamiaoil,organicFairTradecoconutoil,almondoil,duckfat,andlard—justaboutanynutritiousoilorfatyoucanthinkof:www.thrivemarket.com.

SUMMING IT UPIfthere’sanythingyoushouldtakeawayfromthischapter,it is this: Consuming lots of natural, whole-food-based,healthyfats,includingsaturatedfats,isabsolutelycriticalforgood health. We’ve been conditioned to believe thatunsaturated fats fromvegetable and seedoils are best, andthat butter, coconut oil, lard, ghee, andother saturated fatsaretoxic.Butinfact,thereverseistrue.Focusoneatingthefats and oils that our ancestors ate, and banish theindustrially produced, highly processed ones from yourkitchen.

If youwant tokeep things really simple, limit yourself

tothesetwo:organic,cold-pressed,extravirginoliveoilandorganic virgin coconut oil. Use olive oil liberally on yourfood but cook with it only at very low temperatures. Usecoconut oil for cooking at higher temperatures. Scrambleyoureggsinit;useitwhenyoubake;addittosmoothiesora veggie stir-fry. (It also works great as a skin or hairmoisturizer.)

How Much Fat Should I Eat?

You should getmost of your fats frommeat, fish, poultry,eggs,grass-feddairy,avocados,nuts,extravirginoliveoil,virgincoconutoil,andgrass-fedbutter.Youshouldnotlivein fear of fats and oils—theymake food taste better, offermany nutritional benefits, make you feel fuller, and helpyouloseweight.Intheend,thekindoffatyoueatismoreimportantthanhowmuch.Americansareeatingfrighteningamounts of refined vegetable oils, seed oils, and omega-6fats, all of which contribute to inflammation and chronicdiseases. My advice is to stay away from these oilscompletely.Thatshouldbeprettysimpleifyoueatadietofwhole foods and avoid processed junk foods. The otherabsolutelykey thing to remember is this: Fats combinedwith starch or sugar are like rocket fuel for weight gain. Icall this “sweet fat.” That combo also produces badcholesterol. So, when it comes to French Fries, ice cream,buttered bread, and pasta with cream sauce—eat at yourownperil!

How Often Should I Eat It?

Everyday,andideallyateverymeal.

FATS AND OILS: WHAT THE HECKSHOULD I EAT?OrganicavocadooilButterfrompastured,grass-fedcowsorgoatsGrass-fedghee(clarifiedbutter)OrganicvirgincoconutoilOrganic,humanelyraisedtallow(beeffat)Organic,humanelyraisedlard(porkfat)Organic,humanelyraisedduckfatOrganic,humanelyraisedchickenfat

Usetheseraw,onsaladsorotherfoods,butdon’tcookthem:

OrganicextravirginoliveoilWalnutoilAlmondoilMacadamiaoilSesameseedoilTahini(sesameseedpaste)FlaxoilHempoil

FATS AND OILS: WHAT THE HECKSHOULD I AVOID?SoybeanoilCanolaoilCornoilSaffloweroilSunfloweroilPalmoilPeanutoilVegetableoilVegetableshorteningMargarineandallotherbuttersubstitutes,includingthenewestones,whichactuallyincludebutteramongtheingredientsAnythingthatsays“hydrogenated”;it’spoisonAnythingelsethatlooksfake

BEANS

NUTRITION IQ QUIZTrue or False?

1.Beansareagoodsourceofprotein.2.Beansaretheultimatehealthfood.3.Prehistorichumansforagedforlegumes,sothey’repart

ofthePaleodiet.4.Beanscontaintoxinsthatcan’tbeavoided.5.Youshouldn’teatbeansifyouhavetype2diabetes.6.Soybeansareasuperfood.

Answers

1.False:Ounceforounce,beanshavemorecarbsthananimalprotein.Whenitcomestoproteincontent,a6-ouncegrass-fedsteakequalsnearly2½cupsofkidneybeans.Butthatamountofbeansalsocontainsroughly100gramsofcarbs.Thesteakhasnone.

2.False:Beanscontainfiberandmineralsandareasource

ofproteinandcarbohydratesforvegetarians.However,theyalsocontainpotentiallyinflammatoryproteinsthattriggerinflammationforsomewithautoimmunedisease.

3.False:Beanshavebeenaroundsincetheadventofagriculture10,000yearsago,whichmakesthemarelativelynewadditiontothehumandiet.

4.Trueandfalse:Beanscontainlectinsandphytates,whichcandamageourintestinalliningandpreventusfromabsorbingallthenutrientsweneed.Buttherearewaystoneutralizethesesubstances.

5.True:Beanscanbebeneficialandnutritiousformanypeople.Buttheycontainafairbitofstarch,whichcanbeaproblemforthosewithpre-diabetesortype1or2diabetes.

6.Trueandfalse:Soybeansareoftenconsideredahealthfood.Andtherecanbebenefitstoeatingsomeformsoforganicsoyliketempehortofu.ButGMO,non-organicsoyisproblematic.DespiteBigAgriculture’sinsistencethatGMOfoodisharmless,theresearchismixed.Shouldn’tweproveit’ssafebeforeweputitonourplates?

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Atlast,afoodwecanallagreeon,oneseeminglywithoutahint of controversy or concern. Seriously, who can arguewith a bean? High levels of nutrients and, as plants go,unmatchedamountsofprotein.Plus,they’reatried-and-truetraditionalfood,consumedforcenturiesoneverycontinent:acheapandplentifulsourceoffiber,vitamins,andminerals.The federal government’s dietary guidelines recommendthatAmericans consume as much as 3 cups of beans perweek.Therearecountlessstudieslinkingbeanconsumptionwithmarkersofgoodhealth likedecreasedbloodpressure,low inflammation, proper body weight, and lower risk ofcancer, diabetes, depression, suicide—even skinwrinkling.Dan Buettner, author of the bestselling books on the BlueZones, has done longevity research showing that eatingbeansmakes you less likely to die,which is about all youcan ask of any food. Case closed—beans are totally goodforus.Right?

Ifonlyitwerethatsimple.

THE SCIENCE OF BEANSBotanically speaking, beans (or legumes, if you prefer—they’re thesamething)aren’tvegetablesatall.They’re thedriedseedsofacertainfamilyofplants—that’swhythey’reso rich in nutrients. A seed’s job, after all, is to containeverythingnecessaryfornewlife.Legumesarealsounique

in their ability to absorb nitrogen directly from theatmosphere,which accounts for their high protein content.(Nitrogen is crucial to all plant growth, but most plants,including vegetable and fruit crops, get it from the soil.)This ability also means that legumes can grow happily innitrogen-poorsoil,whereothercropswould requireheavy-dutyfertilizer.Infact,beansactuallyenrichthesoilinwhichtheygrow.

WHAT THE EXPERTS GOT RIGHTBeans pack a lot of nutrients, including potassium, zinc,iron, magnesium, folate, and vitamin B6, among others.They deliver as much as one-quarter of their weight inprotein,andcontainahealthydoseof fiber,which isgoodfor gut bacteria and keeps us regular. Plus, they’re cheap.And,asnoted,they’reeasierontheenvironmentthanothercrops.All true. In addition, the PURE study of more than135,000 people in eighteen countries over ten years foundthat consumption of fruits, veggies, and beans (not grains)wasassociatedwithlessheartdiseaseandriskofdeath.1It’sanobservational studysocan’tprovecauseandeffect,butcertainlytheyarenotharmfulformostpeople.

WHAT THEY GOT WRONG

Beans contain a lot of carbs—up to three-quarters byweight.Andmostofthosecarbsarestarch,meaningchainsof sugar, the same as in grains.The starches are differentfromthosefoundingrainsinanimportantway,whichwe’llexplain in a bit. But still, carbs are… well, by now youknow the story with carbs.They can be a disaster if youhavepre-diabetesortype2diabetes,which,takentogether,affectmore than half of allAmericans. If you are not pre-diabeticortype2diabetic,beanscanbepartofhealthydiet.Ascarbsgo,beans,asidefromnonstarchyveggies,arebest.

But legumes also contain substances called lectins andphytates,whichactuallypreventourbodies fromaccessingallthenutrientsweeat.Lectinsarebeneficialforplantsandnotsogoodforhumans.Theyactasnaturalpesticides thatwardoffpredators.Butwhenyoueatandabsorbthem,theycan wreak havoc in the body. In fact, lectins are mostabundant in many common allergens, including peanuts,wheat,grains,andshellfish.Theyhavebeenshowntostickto red blood cells, promoting blood clots andinflammation.2And theymay be linked to leaky gut3 andautoimmunedisease.4

Cookingbeans isnotmuchhelp. In thecaseofkidneybeans,itcanmakethelectinsmorepotent.Butfermentationisagreatwaytoreducetheharmfuleffectsoflectin.Duringthe process, bacteria break down and digest the lectins,makingthemlesslikelytocauseharm.ThisisonereasonIadvise people to stick with fermented bean foods likenatto¯,miso,andtempeh.Pressurecookingcanalsoreduce

lectins.Strike two against beans is that the quality of their

proteinisnotasusefulasanimalprotein,asyousawinthenutritional quiz at the top of this chapter.As we age, thequalityoftheproteinweeatmatters.Weneedmoreofittohelp build newmuscle andmaintain the agingmuscle thatwealreadyhave.5Agingmuscle needsmore of the aminoacid leucine to build new muscle. Beans have very little;animalproteinhasa lotmore.Anditappears that theplantproteins in beans are not as effective as animal proteinswhenitcomestomaintainingmuscle.

Finally, beans can promote the overgrowth of badbacteria in the gut, which can create gas and systemicinflammation in some people. So, when you balance outtheir nutritional benefits and disadvantages, our blind faithin beansmay have beenmisplaced.And the advice to eatthem freely may be misguided. They can be part of ahealthydiet,butnotastaple.

WHAT WE STILL DON’T KNOW FORSUREWhile the data is not all in on how beans (and the lectins,phytates,andstarchtheycontain)affecteveryone,itisclearthat for many people, especially those with autoimmunedisease, pre-diabetes, and type 2 diabetes, they areproblematicandworthavoiding.Eventype1diabeticsmay

benefitfromavery-low-carbohydratediet,whichishardtoachieveifyoueatbeans.6

And it depends on your overall health andwhether ornotyouhavediabetesorautoimmunedisease.IhavemanyveganorvegetarianIndianpatients.Formostofmypatientsitisfairlysimpletocontroltheirbloodsugarsandgetthemoff medications and even insulin. But it is very hard forthose vegan or vegetarian patients to reverse type 2diabetes. Some are successful with vegan ketogenic diets,whicharehardtodo.

NINE THINGS YOU NEED TO KNOWABOUT BEANS1. Beans Are Not a Great Source of Protein (Sorry,Vegans)

Don’tveganshavetogettheirproteinsomewhere?Yes.Butas they age, it’s hard to get all the protein they need frombeans.

Aswe grow older,we losemuscle—it just disappears.(Thescientifictermis“sarcopenia.”)Ithappensbecauseourbodies produce less testosterone and growth hormone, andhigher levels of cortisol (the stress hormone) and moreinsulin.Ontopofthat,wedon’tutilizetheproteinweeataswellasweoncedid.Soweneedtoeatalittlemorethanwedid when we were kids. It’s no surprise that people who

consume animal foods—meat, fish, eggs, dairy—have anadvantagehere,sincethesefoodsarerichestinprotein.Butif yourdiet doesn’t include those foods, youneed toget itsomewhere else, andwhilemost plant foods contain someprotein,legumesarethebestcandidates.

Beans have protein for sure—and without all thebaggage that comes with meat. But bean protein is notenough to provide all we require. It’s low in an importantamino acid, leucine, which is necessary for building andmaintaining skeletal muscle. In addition, the proteins inbeans aren’t as plentiful or as bioavailable as those inanimal-based foods. The recommended dietary allowance,orRDA,fordietaryproteinforasedentaryAmericanis0.36gramsperpoundofbodyweight; that’sabout53gramsofproteinforafifty-year-oldwomanwhoweighs140pounds.Whatmost people don’t realize is that this is theminimumnecessary to prevent protein deficiency, not theoptimalamountneededforrobusthealthorbuildingmuscle—oneofthemost important organs in your body.A group of fortyscientificproteinexpertsgatheredata“ProteinSummit”andpublished a report called “Introduction to Protein Summit2.0: Continued Exploration of the Impact of High-QualityProtein on Optimal Health” in theAmerican Journal ofClinical Nutrition in 2015.7 The experts agreed that mostAmericans are not getting enough protein (the averageAmerican gets about 16 percent of their calories fromprotein) and that an active adultmay need twice theRDArecommendation.FollowingtheRDAguidelinesforprotein

would provide youwith about 10 percent of your caloriesfrom protein,whereas most of us need from 15 to 30percentofourcaloriesfromprotein.Weneedmoreifwearephysically active and as we get older to maintain musclemass. It isbest to eatprotein spreadevenly throughout thedayateachmeal.

You can get protein from plants, but they contain lessleucineandcomewithlotsofcarbs.Togetthesameproteinyou would get from a 6-ounce piece of salmon (0 carbs)you would need about 3 cups of beans (123 grams ofcarbs).Youcandothemathyourself8:

SalmonAmount: 3 ouncesCalories: 184Protein (grams): 23Carbs (grams): 0

Ground beefAmount: 3 ouncesCalories: 218Protein (grams): 22Carbs (grams): 0

Black beansAmount: 1 cupCalories: 227Protein (grams): 15Carbs (grams): 41

Kidney beansAmount: 1 cupCalories: 225Protein (grams): 15Carbs (grams): 37

Lima beansAmount: 1 cupCalories: 216Protein (grams): 15Carbs (grams): 39

AlmondsAmount: 1 ounceCalories: 164Protein (grams): 6Carbs (grams): 6

CouscousAmount: 1 cupCalories: 176Protein (grams): 6Carbs (grams): 36

Special K cerealAmount: 1 cupCalories: 115Protein (grams): 6Carbs (grams): 22

Large eggAmount: 1 eggCalories: 75Protein (grams): 6Carbs (grams): 1

2. Beans Contain a Special Starch and a Lot of Fiber

For years scientists wondered how our bodies handled thehigh levels of carbs found in beans. The mystery wasclearedupinthe1980sbytwoscientistswhocameupwiththeterm“resistantstarch”todescribewhat’sfoundinbeans—anunusualformofstarchthatlargelybypassesourbloodandgoesstraighttoourintestines.It“resists”digestion,inasense. That’s significant because it means those starchesdon’tgetmetabolizedand storedas fat, as sugar andotherstarcheswould.Rather,resistantstarchesactmorelikefiber,feeding our gut bacteria, which in turn create short-chainfattyacidsthatkeepourcolonshealthy.9Oneofthesefattyacids inparticular,butyrate,canspeedupyourmetabolismand help prevent cancer.10 Compared to grains, legumeshavealessdramaticimpactonyourbloodsugar, thankstotheirresistantstarch.

Astudypublished in theArchives of InternalMedicinecompared theeffects of high-glycemic plant foods likegrains (which sharply raise blood sugar) and low-glycemicplantfoodslikelegumes(whichdon’thikeyourbloodsugaror insulin as much) on subjects with type 2 diabetes.The

group thatwasassignedadietwithplentyof low-glycemicfoods—orwhatIcall“slowcarbs”—wereinstructedtoeatatleast 1 cup of lentils, garbanzo beans, or other legumesdaily.Theothergroupwasputona“highwheat”dietandtold to eat a variety of grains. After three months, thediabeticsinthebeansgrouphadgreaterreductionsinbloodpressureandotherheartdiseaseriskfactorscomparedtothegrainsgroup.Theyalsohad lowerhemoglobinA1c levels,whichisameasureofhowhighaperson’sbloodsugarhasbeen over the previous six weeks.11 Remember, eatingbeans is better than eating grains, especially for type 2diabetes,butnotbetterthananimalproteinorfatfortype2diabetes.

Asyoucansee,beansareabettersourceofcarbsthangrains. And some beans, like lentils and garbanzos, arebetter than others. But as with potatoes and rice—both ofwhich are also starchy—if you cook beans, then let themcool before you eat them, you raise the resistant starchcontent.12 Nonetheless, the fact remains that legumescontain a hefty dose of carbs, and for that reason Irecommend you steer clear if you’re insulin resistant,diabetic,oroverweightorhaveanautoimmunediseaselikeHashimoto’sthyroiditis.

3. Beans Are Not Great for Your Gut (If You Have GutIssues)

Inthreestudiesofbeansandnutrition,participantswerefed

pinto beans and black-eyed peas and then asked whetherthey farted more than usual. According to the research,“Less than 50 percent reported increased flatulence fromeating pinto or baked beans during the first week of eachtrial, but only 19 percent had a flatulence increase withblack-eyed peas.”13 Interestingly, “a small percentage (3–11 percent) reported increased flatulence across the threestudies even on control diets without flatulence-producingcomponents.” The researchers concluded, “People’sconcernsaboutexcessiveflatulencefromeatingbeansmaybeexaggerated.”

But this really depends on what’s happening in yourgut. Up to 15 percent of adults have irritable bowelsyndrome,14 and up to 20 percent have reflux.15 This isoften caused by overgrowth of bad bugs in the smallintestineorcolon.Little-knownfact:Humansdon’tproducegas.Bugseatingyourfoodandfermentingitcreate it.Andthesebadbugsgocrazy for the starch inbeans.So, ifyouhavetummytroubles,it’sbesttostayawayfrombeansandget help fixing your inner garden with a good functionalmedicine doctor (you can search for a practitioner at theInstitute for Functional Medicine:www.functionalmedicine.org).

4. Beans Contain Substances that May Cause Disease

Because a tree can’t run from its predators, all fruits andvegetables naturally contain toxic or otherwise irritating

substances—chemicals thatprotect theplantbymakinglifeuncomfortableforthecreatures(usincluded)thatwouldeatthem.Legumescontain lectinsandphytates.Lectins,aswesawearlier,areinflammatoryproteinsthatmaydamageandpenetrate the lining of the small intestine, leading to leakygutsyndrome.Thiscantriggerinflammationthroughoutthebody,whichhasbeenlinkedtoeverythingfromobesityandtype 2 diabetes to autoimmune diseases, depression, andeven neurodegenerative diseases. The other anti-nutrient,phytates, also known as phytic acid, is actually a form ofphosphorus, one that we humans can’t digest. But lectinsand phytates are a double-edged sword, in that they mayalsobebeneficialtoourhealth.Researchsuggeststheyhaveanticancer, antidiabetic, anti-obesity, and anti–heart diseaseproperties. Phytates are not exclusive to beans: Othervegetables such as spinach and chard contain them insignificantlyhigherquantities.AndIdon’tadvisepeopletoavoid those, because their nutrient density and low caloriccontentbalanceoutalittleplanttoxin.

Another little-known fact:There is agroupofhumans,mostlyfromtheMediterranean,whohaveagenethatmakeseatingfavabeanstoxic.Peoplewiththisraredisorder,calledfavism, can develop a sudden fever and racing heart rateand fall into a coma and die just hours after eating favabeans.16

5. Canned Beans Are Convenient but Not Risk-Free

They usually come with ungodly levels of sodium:You’llget one-fifth of your recommendeddaily allotment from½cup of typical canned black beans. (Though, in fairness,you’d also get one-quarter of the dietary fiber advised.)There’salsothematterofcanslinedwithBPA,orbisphenolA,whichisanepoxyresinalsofoundinplasticbottles.It’sa hormone disrupter that damages the brains and prostateglandsoffetuses,infants,andchildren,sopregnantwomenandkidsshouldsteerclear.It’salsobeenlinkedtoobesity,type 2 diabetes,17 male sexual dysfunction, andhypertension.

TheFDAsays the levelsofBPAfound in foodsold incans are too low to be worrisome, but why take chances?It’sthesameFDAthatsaidtransfatswerefine.Oneclinicaltrialpublished in the journalHypertension found thatwhenpeople drank a beverage from a can, the levels ofBPA intheirurinespikedwithintwohours—andsodidtheirbloodpressure. But when they drank the same beverage from aglass bottle, therewas no increase in theirBPA levels andnotroublingchangesintheirbloodpressure.18

Nowadays many canned foods and beverages carry a“BPA-free” claim on their labels. But that doesn’t meanyou’reintheclear.StudiesshowthatpackagesadvertisedasBPA-free often contain other hormone disrupters, likeBPSandBPF,thatareevenmorepotentandpotentiallyharmfulthan BPA.19 If you insist on eating beans, then look fororganic, low-sodium varieties in a jar or sold fresh at thesupermarket,orbuythemdriedandsoakthembeforeusing.

6. Green Peas and Green Beans Are More LikeVeggies than Beans

Technicallyspeaking,greenpeasarebeans, thoughthey’remorevegetable-like.Theirsweet taste isyourfirstclue thatthey have more sugar than, say, kale. But they have lessstarchthanmostbeans,andsimilaramountsofprotein,and1cupprovides40percentof thevitaminKand35percentof themanganesewe’re supposed to eat daily. So, they’reactually healthier thanmost legumes, onbalance.And thatgoesforgreenbeanstoo.Plus,whodoesn’tlikefreshgreenpeas or beans?Enjoy. Low starch, lots of crunch, full ofvitaminsandminerals—what’snottolove?

7. Peanuts Are Legumes Too, but Not So Good forYou

That’s right, the “nut” is amisnomer, and so is the “pea,”for thatmatter. Peanuts have the same advantages asmostlegumes.They are rich in monounsaturated fats (but theyalsohavealotofinflammatoryomega-6fats).Peanutoilisaproblem,butahandfulofpeanutsisnot.Theyhavemoreantioxidants than apples, plus folate and vitamin E, not tomention bean levels of protein.But today, peanut allergiesand sensitivities have become ubiquitous. Even moreserious is the fungusaflatoxin,which isbotha toxinandacarcinogen, and which grows on peanuts when they’reimproperlystored.

WhileI’mabigfanofincludingplentyofnaturalfatsin

yourdiet,rawpeanutsandevenpeanutbuttershouldnotbestaples, whichmay come as puzzling news to those of uswho grew up on them. Just read the label onmost peanutbutterstoseeallthebadfats,sugars,andchemicaladditivesyou’ll be sparing yourself if you abstain. Most commonbrands of peanut butter are full of added trans fats(hydrogenated soybean oil) and high-fructose corn syrup.Even a national brand’s “natural” variety that boasts notransfatsand“nopreservatives,artificialflavors,orcolors”onthelabelmayincludeplentyofsugarandsalt.

Peanutoil ishighlyprocessedandcontainshigh levelsofomega-6 fats. It’s fine tohave theoccasionalhandfuloffresh peanuts, or additive-free peanut butters on occasion,butyoushouldkeepittoaminimum.Tryalmond,cashew,or macadamia nut butter instead. (See the chapter on nutsandseedsformoreinformation.)

8. Soybeans Can Be Good for Us

Soy is practically synonymous with health food, but thismay have more to do with good PR and wishful thinkingthananythingelse.Thereisonlysometruthinitsreputation.

Edamame—whole soybeans—are usually purchasedfrozen, then steamed, salted, and servedwarm or cold.Aslegumes go, they’re on the starchy side, and they containhigh levels of enzyme inhibitors thatprevent us fromabsorbing theverynutrients theycontain.Fermenting themsolves this problem, something we have known for

millennia, since people first began consuming soybeans inChina. The four fermented soybean products—tempeh,natto,miso, and soy sauce (gluten-free)—are the healthiestwaysofeatingthebean.Tempehissoybeansthathavebeencooked and fermented; miso is a fermented paste used insoup and sauces; authentic soy sauce is brewed andfermented fromwhole beans (theAmerican knockoff usesextracts and a bunch of artificial additives); and don’t askabout natto—it’s so weird and stinky you’ll never eat it,althoughifyoucangetusedtoitssmellandgooeytexture,youcantakeadvantageofitsanti-inflammatoryandblood-thinningproperties.Fermentationneutralizes the toxinsandenzyme inhibitors and leaves the nutrients and proteinintact. Tempeh and tofu are very protein-rich, low-carbvegetablefoods.

Tofu came along later—it’s not fermented, but insteadcookedtoyieldthesoft,smoothcurds.Buteventhishealthfood store staple comeswith the same toxins, irritants, andother issues associated with unfermented soy. Andremember that around 95 percent of soy grown in theUnited States is genetically modified20 and doused withpesticides.Buyingorganicsolvesthoseconcerns.

9. And This Soy Product Is Pure Health Hazard

Soybeanoil isoneof thoseproducts thatnobodyuses andeverybody eats. It’s the oil of choice for most processed,packaged foods. It is produced using highly industrialized

methods,whichstrip thebeanofwhatevernutrition itoncehad. And most of the soybean oil used in foodmanufacturing shows up as hydrogenated fat, or trans fat.Rememberthatsoybeanoilistheprimarysourceofomega-6 fatty acids in our diet, the type of fat that makes ourtissues inflamed and increases our risk of heart disease,cancer,dementia,andevendepression,homicide,violence,andsuicide.21

Once theoilhasbeenextracted fromsoybeans,what’sleft is also put to use.Today, soy protein isolates can befound everywhere from livestock feed to meat substitutessoldasthoughtheyarehealthyalternativestotherealthing.But the way soy protein is processed causes its chemicalnature tochangefor theworse. Ithasbeenshowntocausecancer.Allthosesoyshakes,soyproteinbars,soyhotdogs,andfakemeatsarebadnews!TurkeyisbetterforyouthanTofurky any day. Soy protein is found in bread and somesoymilk.It’seveninbabyformula,whichisscary.

And then there’s soymilk, a weird drink that humansnever consumed until recently. Though it’s considered ahealth foodbymany, Ihaveseenmenand littlegirlsgrowbreastsfromchuggingit.Useitinyourcoffeeasacreamer,but stay away from soy lattes and soy milk in everythingelse.Tryalmondorcoconutmilkinstead.

GEEK ALERT: A LITTLE MORE SCIENCE

ABOUT BEANSAdvocatesofthePaleodiet,whichisbasedonthefoodsweatewhenwewerecavemenand-women,adviseustoavoidlegumesaltogether,sincethey,likegrains,areprettymuchaproduct of the agricultural revolution.This is mostly true.Our hunter-gather ancestors did not consume beans as astapleintheirdiet.However,researchershavefoundplaquedepositsontheteethofNeanderthals,evidencethattheyatewildpeasandbeans.22Andtherearecontemporaryhunter-gatherersocietiestodaythateatthrowbacklegumevarieties.The !Kung San, who inhabit the Kalahari Desert, forinstance,arefondofthetsinbean(thoughchancesareyouwon’tfinditatyourlocalWholeFoods).

SUMMING IT UPBeanshavesomegoodstuffgoingon.Resistantstarchmaybe their best quality. But they don’t offer us anything thatwe can’t get from other sources, like vegetables (for fiberand minerals) or animal foods (for protein and othernutrients), without all the issues associated with beans(starches,overalldigestivedifficulties, leakygut).Sobeansareabsolutelynotanecessity.Basedontheresearchandmyexperiencesusingfoodtotreattensofthousandsofpatients,Icansaythatbeansarenotalwaysman’sbestfriendeither.

Large population studies do in fact show that people

whoeatbeansregularlytendtobeingoodhealth,butthisisnot proof that beans are healthy. Like all observationalstudies,itcouldjustbethatpeoplewithgoodhabits—eatingresponsibly, avoiding cigarettes, getting plenty of exerciseand sleep—are also the type to eat legumes, amongmanyother healthy foods.Nobody can say for sure. But no onething creates a good life, not evenbeans.Andmanyof uswho suffer fromcommonailments likedigestivedisorders,food sensitivities, difficulty with weight control, insulininsensitivity,andsoonmightsee improvements ifonlyweavoidedbeansandprocessedsoy-basedfoods.

Though I generally advise against eating too manybeans,thatdoesnotmeanthey’reoff-limitsforeveryone.Ifyou’rehealthyandhaveavarieddiet,beanscanbeagreataddition.Howdoyouknowifbeansarerightforyou?

If you’re a vegan: You need to get your proteinsomewhere,andyou’reprobablyaccustomedtospendingalot of time and effort on food prep, so the soaking won’tseem like a big inconvenience. But you shouldn’t kidyourself into thinking you’re getting all the protein yourbody needs, because you’re probably not. In fact, thequality of protein matters even more as you age, andmaintaining muscle mass is not very easy on beans orvegetableproteiningeneral.

Ifthey’reorganic:Thismeansthey’realsonon-GMO.If you really just love them: Look, there are worse

things you could be eating.But you should probably limityourbeanintaketoonceortwiceaweek—notthedailycup

or so that some experts advise, which could have a bigimpactonyourbloodsugarlevels.Andstickwiththebeansandbeanproducts in thefollowing“Beans:What theHeckShouldIEat?”list.

How Much Should I Eat?

Themaximumservingis½cuponceaday.Ifyouareabigguy you can double it. If you are very active youmay beabletotoleratemorebeans.

And How Should I Prepare Them?

Soakthemovernight,thenthrowoutthewater.Cookthemwithkombutomakethemmoredigestible.Useorganic,BPA-freecannedbeansforconvenience.

Avoid Beans If:

Youareinsulinresistantorhavetype2diabetes.You’repronetofoodallergiesorsensitivities.Weightcontrolisanissueforyouorifyouhavealotofbellyfat.Youhaveirritablebowelsyndromeoranyotherdigestivedifficulties.Youhaveanyautoimmunediseases,suchasrheumatoidarthritis,psoriasis,lupus,oranyoftherest.You’reamantryingtofatherachild,sincethere’s

researchshowingthatevenhalfaservingadayofsoy-basedfoodsormilkcanlowerspermcountsignificantly.Youhavebreastcancer.Buttraditionalsoyfoods(notprocessed-soymeatalternatives)inmoderateamounts(afewtimesaweek)maybeprotective.

BEANS: WHAT THE HECK SHOULD IEAT?Non-GMO,organic,traditionalsoybean-basedfoodssuchastofu,tempeh,natto,andmiso,andgluten-freeorganicsoysauceortamariLower-starchvarietieslikepeasandlentils(especiallyredones,thoughFrenchandtraditionalarealsofine)Blackbeans,garbanzobeans,andadzukibeansOrganicgreenbeansandsnowpeasBlack-eyedpeas,asparagusbeans,andothermembersofthecowpeafamilyWholesoybeans,akaedamame,butdon’toverdoitMungbeans

BEANS: WHAT THE HECK SHOULD IAVOID?Limabeans(highinstarch)

Kidneybeans(ditto)Bakedbeans(highinsugar)Peanuts,forthemostpart(duetotoxins)AnybeansinacanlinedwithBPA

GRAINS

NUTRITION IQ QUIZTrue or False?

1.Wholewheatbreadisagreatwaytogetyourwholegrains.

2.Oatmealisthemostnutritiousthingyoucaneatforbreakfast.

3.Cornisstarchyandnotnutritious.4.Youshouldeatatleasttwotothreeservingsofgrains

eachday.5.Gluten-freefoodsarepartofafadthatyoushouldn’t

buyinto.6.Ofallthegrainsyoucaneat,riceisthemostnutritious.7.Grainscontaingoodfiberthathelpskeepyouregular.

Answers

1.False:Wholewheatbreadusuallycontainsveryfewwholegrains.Infact,thenumberoneingredientis

usually“wheatflour,”whichkindofsoundslikesomethinghealthy.It’snot.It’swhiteflourwithafewwhole-grainflakesinit—andusuallyalotofsugarorevenhigh-fructosecornsyrup.Canyoureallybelievethatwhole-grainCookieCrispcerealishealthy?Hardly.Ithasalmost6teaspoonsofsugarinoneserving.Don’tbefooledbythewhole-grainlabel.It’salsofinelyground,whichmakesitactlikesugar,wholewheatornot.

2.False:Whileit’sabetterbreakfastthansugarycereal,oatmealhasahighglycemicindex,whichmeanshavingsomeforbreakfastvirtuallyguaranteesthatyou’llspendtherestofthedayovereating.Steel-cutoatsarenotmuchbetter.Proteinandfatarethebestthingstoeatforbreakfast.

3.Trueandfalse:Cornisstarchybutcontainsfiberandantioxidants,whichgiveititsbrightyellowcolor.

4.False:Youdon’tneedgrainsatall.Youcangetthenutrientstheycontainfromotherlessproblematicfoods.Infact,youhavenobiologicalneedforcarbohydrates.Andahigh-grain,high-carbdietisthelastthingyouneedifyouwanttoloseweight.

5.False:Itturnsoutthatwe’dallprobablybebetteroffwithoutgluten.Dr.AlessioFasanoofHarvard,theworld’sleadingexpertongluten,saysthatnon-celiacglutensensitivityisarealailment1andthatanyonewhoeatsglutenisdoingsmallamountsofdamagetotheirintestinallining,creatingleakygutandinflammation.

Evenifyou’renotceliac,glutenisn’tsomethingyoushouldeatregularly.

6.Mostlyfalse:Somericevarietiesarehealthierthanothers,buttherearemorenutritiousgrainswithfewercarbohydrates—blackrice,quinoa,andbuckwheat,forexample.

7.True:Wholegrainscontainfiberthathelpskeepyourbowelshealthy,butsodootherplant-basedfoods.

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AsgoodPRgoes,thisishardtobeat:

O beautiful for spacious skies, for amber waves ofgrain…

SeewhatImean?Itcomesrightaftertheskyandevenbeforepurplemountainmajesties,whichsaysalotabouttheplacegrainsoccupyintheAmericanpsyche,nottomentionour diet. Bread is the “staff of life.”Asmuch as anythingelse, grains made America. The evidence is in the sheeracreageof farmlandwedevote towheat, corn, barley, andsorghumand the tonnageofgrainweconsumeandexportto the rest of the world. Grain-based foods are by far thenumber one source of calories in the American diet.2Among adults, the number one source of calories is bakeddesserts, followedbyyeastbreads.Andamongadolescentsandteenagers,thenumbertwosourceofcaloriesispizza—in other words, flour and cheese. The grains that go intothose foods—mainly wheat, corn, rice, and sorghum—areamong the crops that receive billions in federal farmsubsidies annually, so even our tax dollars are devoted tokeeping grain-based foods like bread, pasta, rice, cereals,cookies, cake, pizza, oatmeal, and crackers on top.And itdoesn’tstopthere.Mostof thesefederallysubsidizedcropsare fed to livestock, whichmeans thatAmericans are alsogetting grains indirectly, too, from all the grain-fed beef,chicken, and dairy we consume. The average Americanconsumes 133 pounds of flour a year in their food (downfrom 146.8 pounds in 1995); that’smore than a third of a

poundper personper day, and someof us consumemuchmore. And that doesn’t include all the other grains andpotatoes. We were never designed to handle this muchstarch. It’s a toxic drug dose that leads to obesity, 3 heartdisease,4type2diabetes,dementia,5andevencancer.6

So, let’s dig into the science of grains and what weshouldandshouldn’tdo.

THE SCIENCE OF GRAINSGrains are the seeds of the grass family. They’ve alwaysexisted in the wild, of course, but became edible afterhumans invented farming about 10,000 years ago.Thanksto our new ability to cultivate food, we no longer had toforage.That was the good news of the Neolithic era. Butthere was some bad news, too. The state of our physicalbeing took a downturn—our skeletons actually shrank inresponsetoourdependenceonthisnewsourceofnutrition,asignofgrain’sinfluenceonourhealth.7Thetrade-offwasthatgrainsgaveusareliablesourceofsustenance.

WHAT THE EXPERTS GOT RIGHTEach part of the whole grain has its benefits.The fiber inbran (which is composed of a grain’s outer layers) passes

throughourintestinesundigestedbutdragseverythinginitspath along with it, thereby promoting regular bowelmovements, eliminating toxins, and maintaining colonhealth.Bran also helps keep your blood sugar on an evenkeel by slowing digestion. In theory at least, this means areduced risk of diabetes. Eating bran has also beenassociatedwithhealthycholesterolnumbers,8normalbloodpressure,9 and even the prevention of heart disease andcancer.10Bestofall,fiberisthefavoredfoodofthetrillionsofbeneficialbacteriathatliveinsidethegut.

The germ (the reproductive part of a grain that growsintoanewplant)containsvirtuallyallofagrain’snutrients,such as B vitamins, vitamin E, and tocopherols, plusmineralslikemagnesiumandpotassium,proteins,andevensomefats.Sofar,sogood.

The third component of grain, the endosperm, or theenergy stores of the plant, is all starch. Since a grain is aseed, thispart isnecessaryfor thegrowthof thenewplant.Foranimalswhoeatthegrain—usincluded—itperformsthesame function: It breaks down into glucose, which spikesthe hormone insulin, the body’s fat fertilizer or fat-storagehormone.Highlevelsofinsulininducedbystarchandsugararethedrivingforcebehindourobesityandchronicdiseaseepidemics.Theyarelinkedtoheartdisease,type2diabetes,cancer,andevendementia.

Thiscouldbetrouble.

WHAT THEY GOT WRONGThenutritioncommunityhasbeenguiltyofdisseminatingalot of bad information over the years. It suggested thatwecould all lose weight just by cutting calories. That was amajor blunder because only certain types of calories causeweight gain (carbs)—others cause weight loss (fats). Itadvisedustocutbackoncholesterolandavoideggyolks—another disaster.But its erroneous insistence that carbs arebetterforyouthanfatswillprobablygodowninhistoryasthe most catastrophic nutritional screw-up of the twentiethcentury. It has literally killed millions of people. First, themedicalcommunityurgedustoimproveourhearthealthbycutting back on fats and replacing them with grains.(Wrong.)Thenthefederalgovernmentgotintothebusinessof issuing dietary guidelines and created the fabled foodpyramidin1992,whichplacedgrainsatthefoundationofahealthy diet. (Wrong.)We were told to eat six to elevenservings of bread, rice, cereal, or pasta a day. Really?Elevenservingsofbreadeveryday?

In hindsight, it clearly wasn’t the soundest nutritionadvice. In fact, it was atrocious. Butwe all bought it—thepublic, doctors, dietitians, the entire public healthcommunity.Asaresult,weallgotfatterandsicker.Itturnsoutthatthestarchesandcarb-ladenfoodstheexpertsurgedustodevourcontributedmightilytoourcurrentepidemicofdiabesity (which is the spectrum of pre-diabetes to full-blown type 2 diabetes that now affects one out of two

Americansandoneinfourchildren)andheartdisease.Thecarbs, sugars, and starches in our diet have been tied tocancer11andevenmentalillness.12Dementia,forexample,isnowalsocalled type3diabetes.Nearlyall thegrainsweconsume todayhavebeenprocessed to death, so the goodstuff they once contained is lost.13 Yet grain’s halostubbornlypersists.Arecentsurveyfoundthat70percentofAmericans think granola bars are healthy, even thoughthey’re really just cookies with a wholesome-soundingname. The scariest part of that survey? The fact that 28percent of nutritionists said that granola bars are good forus.14

The truth is that only by cutting way back on grain-based foods could we ever hope to reverse the trend ofmetabolicdiseases that theycause. Ifyouarediabetic,youshouldn’teatmorethan25to50gramsofcarbsaday(lessthan two slices of bread). If we limited ourselves tomoderateamountsofwholegrains—certainwholegrains,Ishould say—we might be okay. But most whole grainsaren’tmuchfuntoeat,atleastnotcomparedtothefoodswemake by refining and processing them until they aredeliciouslyunrecognizable,whichofcourseiswhenall thetrouble begins.They cease to become food and enter therealm of food-like substances. Edible, but not entirelyqualifiedtojointheranksofrealwholefoods.

TEN THINGS YOU NEED TO KNOWABOUT GRAINS1. You Don’t Have to Eat Them—At All!

Don’tgetmewrong.Thereareplentyofvitamins,minerals,nutrients,andfattyacidscontainedinwholegrains.Butyoucan easily get all those beneficial substances from othersources—vegetables,fruit,nuts,seeds,andotherfoods thatdon’thavethebaggagethatcomeswithgrains.Thesameistrue of the fiber contained in whole grains. It’s absolutelyvital to healthy living but easily available in other plant-basedfoods.Forustolive,ourbodiesneedtheaminoacidscontained in protein and the fatty acids contained in fats.Believe it or not, we don’t need to eat carbs.At all! Fornearly all ofourhistory, humans consumednograins, andour bodies are designed to work very well without them.Our hunter-gatherer ancestors occasionally binged onbuffaloandantelopemeat,butneveronasheetcake!

2. Flour = Sugar

Whenwetalkaboutgrains,weusethewordstarch.(Weuseitforsomevegetables,too,aswe’veseen.)Butwedon’tallrealizethatstarchisjustsugarwithaslightlymorecomplexmolecular structure.This is important:Starchandsugarareessentially the same thing.The whole complex vs. simplecarbideahasretiredtothedustbinofhistory.Whatmatters

is how much a particular carb raises your blood sugar.Breadisacomplexcarb,sugarasimplecarb.Buteatingtwoslices of whole wheat bread raises your blood sugar morethaneating2tablespoonsoftablesugardoes!Sowheneveryoueatsomethingcontainingwheatflour,youmightaswellbe mainlining sugar. On the glycemic index, whichmeasurestheamountthatanygivenfoodraisesyourbloodsugar,whitebreadisa75,whilesucrose(tablesugar)comesin at 65 (and chocolate at 45).15This rapid rise in bloodsugarbroughtonbyconsumingstarchycarbsandallformsof sugar is essentially the metabolic mechanism single-handedly responsible for today’s global epidemics ofdiabetes, heart disease, and obesity (and it contributes todementiaandcanceraswell).Eatingrefinedgrainspromptsyourbodytoreleaseinsulin,whichusherstheglucosefromyour bloodstream into your fat cells, making them biggerand plumper. Then, before you know it, you’re hungryagainformorecarbs.Inthemeantime,theinsulinactslikealock that prevents fat from being mobilized from your fatcells. Ifyouconsumemore thanminimalamountsofsugarand starch, the calories will be stored in your fat cells butwon’t be able to get out. Which is why we always feelhungryandkeepgettingfatter!

My friend David Ludwig, the Harvard professor andobesity expert, often says that below the neck, your bodycan’t tell the difference between a bowl of cornflakeswithout the sugar and a bowl of sugar without thecornflakes.That’showbadflouris.

Today,grain-warypeoplewhobakeathomeusefloursmade from almonds, coconuts, or some other substitute.And that’s generally a good idea. But in commercial foodproducts,we’regettinggrains.Andwhenwegetgrains,wealmost always get one or more sweeteners—sugar, high-fructose corn syrup, molasses, honey, dextrose,maltodextrin,maltose.Lookatthelabelonanyloafofbreadnext time you go shopping. There may be five or sixdifferent kinds of flour and sugar in there.That’s a lot ofwaystoinflameyourbodyinadditiontowhateverdamagetheflouritselfisdoing.

3. Your Body Doesn’t Know What to Do with Gluten

Vegetarian Buddhists in China began eating gluten, aproteinfoundinwheat,rye,barley,andafewothergrains,back in the sixth century.Under its Japanesename, seitan,it’s long been a staple in health food stores as a substitutefor meat. Gluten is what makes dough doughy and breadairy(itsharesthesamerootastheword“glue”).Normally,getting some of your protein from plants is a good thing.Except when it comes to gluten. Celiac disease, anautoimmuneconditionjustlikerheumatoidarthritis,multiplesclerosis, or lupus, causes confusion in your immunesystem.Here’swhathappens:Yourbodymistakenly reactsto gluten as if it were an external threat, and that promptsyourimmunesystemtoattackyourowntissues.Celiacisaroot cause of at least fifty different diseases, including

cancer, lymphoma, osteoporosis, kidney disease, irritablebowel syndrome, autoimmune diseases such as colitis orrheumatoid arthritis, anemia, and psychiatric andneurological diseases like anxiety, depression,schizophrenia,dementia,migraines,epilepsy,andautism.16Quite a list. But only an estimated 1 percent of thepopulation has been diagnosed with celiac.That’s terribleforthem,butwhyshoulditmattertoyouandme?

Manymore of us are afflictedwithNCGS—non-celiacgluten sensitivity—which is essentially an extremeinflammatoryreactiontothesameprotein.Eventhoseofuswithoutceliacmaydamage thecellsofour intestinal liningwhenweeatgluten.17Today, themost advanced researchonthesubjecthasconcludedthatnobody—notoneofus—canproperlyprocessgluten.Butbecausewemaynotshowanyobvious symptoms,wecouldallbedoingharm toourbodieswithoutknowingit.

We’veonlyrecently learnedhowexactlyglutenaffectsus. Scientists from the University of Maryland discoveredtheexistenceofaproteincalledzonulin,whichisproducedby our bodies whenever we eat gluten. Zonulin creates aleaky gut by opening up the tight junctions betweenintestinal cells that are normally stuck together like Legopieces so that food and microbes can’t “leak” into thespaces between cells of the small intestine’s lining.Normally food and particles getfiltered through the cellsand don’t go between them.That’s important because 60percent of our immune system is right under the one-cell-

thick lining of our intestine. If those foreign food andmicrobe particles leak through our protective gut lining,they activate our gut immune system. That’s wheninflammation and disease happen. When those tightjunctionsbecomeloose,wesufferwhat’sbecomeknownasleaky gut syndrome, which allows microbes and evenmicroscopic particles of food to escape into ourbloodstream, where they don’t belong.18 Recent evidencehas found that anyone who consumes gluten may have amildformofleakygut.Overthepast50yearsthere’sbeenan almost unbelievable 400 percent rise in the number ofAmericans sufferingwith celiac.19We’re still figuring outwhy that might be so, but it may be because wheat itselfchanged during that period. Or because our environment,habits,andmedications—ariseinCesareansections,lackofbreastfeeding, overuse of antibiotics, and use of acid-blocking medications, anti-inflammatory medications, andmore—have created a bad situation for our guts. Whichbringsustoournexttopic…

4. The Grains We Eat Aren’t the Grains OurGrandparents Ate

New hybrids have been developed, most notably dwarfwheat,whichisheartierthanitspredecessorsbutcontainsa“superstarch”calledamylopectinAthathasagreaterimpacton our blood sugar than the traditional kinds of starch—it

actually promotes insulin resistance.20 The new varietiesalso have more gluten, which is not doing us any favors.Andwhilemostwheatisn’tgeneticallymodified,itisdosedwith a chemical herbicide called glyphosate just beforeharvest, which increases its yield.The trade name for thisnastystuffisRoundup,madebyMonsanto,andalthoughitdidn’texistuntil1974,it’snowthemostheavilyusedweedkiller in global agriculture. (It’s also the second-mostpopularherbicideforhomeuse.)TheEPAsaysit’ssafeforus, but there’s evidence suggesting itmay have somethingto do with the rise in celiac disease and other glutensensitivities.Glyphosate exposurehasbeenassociatedwithincreased risk of cancer, kidney disease, lymphoma,reproductivedifficulties,anddamagetoourgutbacteria.21GMOproductscontainingglyphosatearebannedinEurope.

5. This Is Not to Say Gluten-Free Is Always Good forYou

You might remember in years past when foods suddenlybegan proclaiming themselves “free”—as in sugar-freecookiesor fat-freeyogurt.Moreoften thannot, thoseweremarketing ploys designed to cash in on our (sometimesjustified) fear of certain ingredients. But the word “free”doesn’t necessarily mean good for you. “Gluten-free”doesn’t just mean the protein has been removed. Often itmeans the gluten has been replaced with something elseharmful,likerefinedvegetableoils,artificialadditives,aton

of sugar, or higher-glycemic flours. Remember:A gluten-free cookie is still a cookie! So, beware of “freedom,” atleast when it comes to food. Because it usually meansincreasedprocessing,which in turnmeans lesshealthyandmore expensive. If youwant togogluten-free, you shouldstop eating foods that contain gluten, period. Apples andalmondsareglutenfree—stickwithwholefoods.

6. You Should Be a Cereal Killer

Breakfast cereal should be called breakfast candy. Whenyoueatit,yourbodyimmediatelybeginsbreakingdownallthose refined grains, starches, and added sugars into anavalancheofglucose.Mostbreakfastcerealsare75percentsugar.But if youwalk down any supermarket cereal aisle,you’ll see misleading food labeling at its most creative.Today,virtuallyeverycerealboxmakessomebogushealthclaim related to the theoretical benefits of eating wholegrains. But those cereal grains are highly processed, evenwhentechnically“whole,”andtheaddedsugarcontentandchemical additivesmore thannullify anynutrition the stuffcontains.

For all this we can thank John Harvey Kellogg, thenineteenth-century physician and Seventh-Day AdventistwhoranahealthspainBattleCreek,Michigan.He(withhisbrotherWill)createdavegetarian,nonproteinalternative tothestandardheartburn-inducingbreakfast foodsofhis time(flapjacks and sausages).Kellogg’s invention, flakesmade

of toasted corn, immediately caught on.His name enduresthanks to the cereal giant he inspired, but his invention’sconnection to good health is long gone. I wonder how hewould feel knowing that a cerealthat bears his name—Kellogg’sHoneySmacks—containsan insane55.6percentsugar byweight.22 Breakfast cereal today is just a sugar-delivery system.Some are healthier than others, of course,buteven the“healthy”cereals, theones that lookand tastelike theyweremade fromwood chips, should be avoided.We’ve somehow gotten the impression that granola is abetter choice, but often the opposite is true—there arebrands that containmore sugar thanCocoa Puffs.And thebad news just gets worse:When you start your day withsugar, you kick off an addictive cycle of sugar and carbcravingsthatwilllastalldaylong.

7. Oatmeal Is Not a Health Food

Canafoodasboringasoatmealreallybeunhealthy?ManyAmericans eat it religiously, as though it’s a miraclebreakfast.It’snot.Itmayloweryourcholesterol,23butthatisn’tthelifesavingchangeyoumighthavethoughtitwas.Infact, a large, eye-opening study published inBMJOpen in2016 found that people above the age of sixty with lowcholesterol levels havehigher mortality rates than peopleolderthansixtywithhighcholesterol.24Andregardless,it’snottheoatmealthatlowerscholesterol;itistheoatbran.

The major problem with oatmeal is the same problemwith every other grain: It spikes your blood sugar andmakes you hungrier. In one oft-quoted study, overweightchildren were fed one of three breakfasts: instant oatmeal,steel-cutoats,oromelets,allofwhichhadthesamenumberof calories. The kids who had the instant oatmeal ate 81percentmore food in the afternoon than the omelet eaters.Thekidswhoatethesteel-cutoatsdidalittlebetter,butstillconsumed51percentmorethanthechildrenwhoateeggs.That wasn’t the only difference: Compared to the omeletgroup, the kids who ate the oatmeal had higher levels ofinsulin, sugar, adrenaline, andcortisol (which suggests thatthe body perceives oatmeal as a stressor).25 The lesson?Even“healthy”cerealwillincreaseyourfoodcravingsmorethan protein and fats. And if you’re eating instant ormicrowavableoatmeal,you’regettingacerealgrainrefinedtothepointthatitsnutritionalvaluehasbeencompromised.Istill talk toplentyofpeoplewhobelieve thatoatmeal isahealthy way to start the day. It is—compared to FrootLoops!One more thing to keep in mind: Although oatsdon’tcontaingluten,theycanbecontaminatedwithitwhenprocessed in factorieswherewheat is present.So, addoatsto your list of gluten-containing foods to avoid. Evengluten-free oats can be a problem for those who aresensitive.

8. Your Corn Has Been Abused

Corn’sanunusualcase.It’sagrainmanyofusbelieveisn’tparticularly healthy, mostly due to its high starch content.Butwe’reatleastpartlywrong.Cornitself—freshcorn,alsoknown as sweet corn—contains both soluble and insolublefiber, which our gut bacteria turns into short-chain fattyacids that lower our risk of intestinal ailments, includingcolon cancer. Each variety of fresh corn—yellow, white,red, blue, purple—contains vitamins and minerals such aspotassium andmagnesium, and antioxidant phytonutrients,especiallycarotenoidslikeluteinandzeaxanthin,whicharegood for eye health.26 However, corn these days doescontain lots of starch, thanks to the newer hybrids thatemphasizeitssweetness.Thismeansit’snot idealfor thoseofusstrugglingwithweightorbloodsugarcontrol.Still,wecan eat it in its natural, whole, fresh state, as long as it’sorganicandnon-GMO—andonthecob.

Thatsaid,nearly90percentofcorngrownintheUnitedStatesisGMO.27AndGMOcorn in some formoranothershowsup in an estimated 70percent of processed foods—either as a sweetener (the notorious high-fructose cornsyrup) or in other additives with long, unrecognizablenames. GMO corn is also routinely grown using thepesticideatrazine,whichisbannedinEuropebecauseitisaprovenendocrinedisrupter. (Researchers say that exposureturnsmale frogs intofemales!28)Amonghumans there’s apossible connection between a mother’s exposure toatrazine and newborn male genital malformation.29 So if

you’regoingtoeatcorn,besuretoshopwithcare.

9. And Your Rice Isn’t So Nice Either!

We’vealwaysthoughtofriceasahealthfood,butthat’snotreally the case. All rice is starchy, and white rice is sorefined that the fiber’s allgone. It’s associated with anincreased risk of type 2 diabetes; the opposite is true ofunrefinedbrownrice.30Brownricecontainsmorevitamins,minerals, and phytonutrients than white rice, which is sodevoid of anything good that the government requiresproducerstosupplementitwithBvitaminsandiron.

Butwhystopatbrown?Wecangoall theway to red,purple,andmypersonalfavorite,blackrice(alsoknownasemperor’s or forbidden rice), which may sound scary buttastes great. (Give it a try; you won’t be disappointed.)These colorful varieties have even more fiber than brownrice, and more beneficial substances, too, includinganthocyanins,theflavonoidsthatmakeblueberriesblueandcabbagered.Traditionally,pigmentedricewaseateninAsiafor its medicinal properties—it provides antioxidant,antitumor,hypoglycemic,andantiallergicprotection.31

So, all rice is starchy, but the colored varieties less sothan the white. However, there’s another, potentiallymoreserious issue: arsenic. Rice contains both the harmlessorganickindaswellastheinorganictype,whichmaycausecancer.32 It ends up in the soil, thanks to pesticides and

poultryfarming,whereit’sabsorbedbyriceplants.(Itmayalso be naturally present in the soil.) California whitebasmati rice has the least arsenic and brown rice has themost. I am not saying you should avoid eating ricealtogether, but you should probably limit yourself to nomorethanoneservingaweek.

10. Some Grains Are Always Okay to Eat

Lest you get the impression that no grain belongs in ahealthy diet, let me suggest a type we can all eat safely:weird grains.By that Imean thewhole grains that containno gluten, have not been turned into highly refined,industrialized products, and will never be found inTwinkies, cookies, or pizza crust—grains like quinoa andamaranth.Thesearenutritiousaswellasdelicious,butmostimportant,theywon’tsendyourbloodsugarsoaring.Ifthewordweirdmakesyouuneasy,feelfreetothinkofthemasexotic instead, which is accurate since these are morecommonly eaten in Africa, Asia, and Latin America thanthey are in the United States.There are manymore weirdgrainsjustasbeneficial,andthey’relistedattheendofthischapter.Youmightseesomeofthesevarietiesreferredtoas“ancientgrains,”anamethatreflectsthefactthattheyhavenotbeenbastardizedorgeneticallyengineered.

GEEK ALERT: A LITTLE MORE SCIENCE

ABOUT GRAINSWhenwe eat foodwith labels touting “whole-grain flour,”we automatically assume that we’re eating whole grains.We’re not. The labeling rulebook says that as long as allthree parts of the kernel are present in the flour in theiroriginalproportions,thentheresultingproductcanbecalled“whole,”like“wholewheatbread.”33Exceptthatthewholegrain has been processed into flour,which isnot the samething as whole kernel.A whole kernel is just that—intact.Once a grain has been milled into flour, it may be called“wholegrain,”butit’snolongerwhole.Ifthelabelonaloafof bread says it contains whole grains, it just means itcontains some whole-grain flour.And as you know, flouractsmorelikesugarinyourbodythanawholeunprocessedgrain.

I’ve seen bread from a major commercial bakeryboastingnotone,butseveral“ancienthealthfulgrains,”likeamaranth.Butwhenyoureadtheingredients(insmallprintontheback),youseethatthesegrainsarewaydownattheendofthelist,meaningtheyarethesmallestpartofthemix.Chances are, you’re not going to get a whole lot ofunrefinedgrainnutritioninthatloaf.

Ideally you want to eat nongluten whole grains, notgrains made into flour. Even worse, bread can be mostlywhite flour,deceptivelydescribedas“wheat flour,”andbelabeledwholewheatbreadaslongasitcontainsatinybitofwholewheat flour. If thatwasn’t bad enough, a servingof

eventwoslicesofcompletelywholewheatbreadraisesyourbloodsugarmorethan2tablespoonsoftablesugar.Hardlyahealthfood.

THE DOWNSIDE OF MONOCULTURECrops like wheat, rice, and corn are typically grown asmonocultures, meaning that a single crop is plantedrepeatedly on the same land,season after season.Monoculturesdepletethesoilofitsnutrients,andasaresultthey require huge amounts of chemical fertilizers andpesticides.Damagedsoilleadstoerosionandrunoff,whichcontaminatesthewatersupplywithpesticidesandfertilizers.TheUSDAhas found residues fromfifteen toxicpesticideson corn.34 About 95 percent of cornfields in Americacontain seeds coated with neonicotinoids, an insecticideknown to kill bees, which are a crucial part of our entiresystem of agriculture.35 Most of the grains grown inmonoculturesareused to feed livestock,sobuyingorganicmeat(aswellasorganicgrains)helpstoreducethenegativeeffectsofindustrialagriculture.

Herearesomeresourcesthatcanhelpyoupurchasetheright grains—the ones that are most nutritious, notbastardized,andbestfortheenvironmentandtheplanet.

BluebirdGrainFarms:Bluebirdsellsplow-to-package

wholegrainsthatareorganicallygrown,harvested,andmilledontheircertifiedorganicfarm:http://www.bluebirdgrainfarms.com/.Agrilicious:Thiswebsiteisagreatwaytosearchforsellersoffresh,locallyfarmedfoods.Youcanuseittolocatefarmsinyourareathatsellancientandorganicwholegrains:http://www.agrilicious.org/.Bob’sRedMill:Thisisoneoftheleadingbrandsofnatural,certifiedorganic,andgluten-freegrainproductsintheUnitedStates:http://www.bobsredmill.com/.TheTeffCompany:BasedinIdaho,thisisoneoftheleadingbrandsofteff,anAfricangrain,intheUnitedStates.TheirteffisgrowninIdahoandsoldthroughoutthecountry:https://teffco.com/.ThriveMarket:YoucanfindallsortsofcoolandweirdgrainsandricevarietiesonThriveMarket’swebsite.Examplesincludeorganicheirloomquinoa,amaranth,wildrice,sproutedbrownrice,andevenorganicsproutedcoconutrice:https://thrivemarket.com/.

SUMMING IT UPGrains can be a great source of vitamins, minerals, andfiber.And let’s face it:They taste pretty good too.That’sone reason Americans havebeen binging on them fordecades. But grains are not for everyone.There aremanypeople who should absolutely avoid them for health

reasons, which we’ll get to in a bit. But even if you areamong the people who can safely include some grains inyour diet, you should still keep your grain intake to aminimum.Cuttingdownonyourconsumptionofubiquitousstarches like rice and corn protects your health andimproves your microbiome, plus it lessens theenvironmental impact of industrial agriculture. Corn, rice,and wheat are the most popular grains in the world, butgrowingthemconsumesalotofresources,includingwater,fossilfuels,andfertilizer.Ifyouhaveanydoubts,keepthisin mind:A study in the Journal of theAmerican MedicalAssociation found that people on government-subsidizedfoodor foodprograms(56percentof thepopulation)havetheworsthealth,includinghigherriskfordiabetes,obesity,inflammation, and bad cholesterol. Government subsidessupport corn (high-fructose corn syrup), wheat, rice, andsoy,mostlyturnedintoprocessedfoods.

In general, we need to recognize grains for what theyare—treats. I thinkofmost grains like I thinkof alcohol. Ilovewine,andI’mpartialtotequila.ButImakethembotha“sometimes” pleasure. I don’t partake every day, or eveneveryweek.It’sthesamewithmostgrains.Iseethemasanoccasionalindulgence,notaneverydaything.AlthoughI’mnotafanofmostgrains,it’sfinetoincludesmallamountsinyourdiet.Butyoushouldeatthemonlyif…

They arewhole grains: If you’re going to eat grains,they should be in their natural, whole, fresh state. Oncethey’re pulverized and turned into flour—including whole

wheatflourorbrownriceflour—theyactalotlikecandyinyourbody,rampingupyourbloodsugarandinsulinlevels.

They’re organic: Organically grown crops preventwater, soil, andair contamination.And theyprovidea safespace for honeybees and other wildlife. They’re grownwithout pesticides like Roundup, which pollute theenvironment,harmwildlife,andleavebehindtoxicresiduesonyourfood.Lookfororganic,non-GMOgrainsandcorn.

They’reweird: Experimentingwithmillet, buckwheat,amaranth,quinoa, andblack rice andother “weird”grains,andcuttingdownoncorn(exceptorganiccornonthecob),white rice, and wheat, is a step in the right direction. It’sbetterfortheenvironmentandbetterforyourhealth.

They’regluten-free:Ourbodiesdon’tknowwhattodowithgluten.So,whenyouconsume it, it canconfuseyourimmunesystem,settingoffacascadeofhealthissues.Evenifyoudon’thaveceliacdisease,it’sbesttoavoidglutenasmuchaspossible.Stickwithgluten-freegrainsandpseudo-grainslikequinoa,teff,andamaranthinstead.

Grains Are Entirely Off-Limits If:

Youhavetype2diabetesorhighbloodglucose.Youhaveissueswithweightcontrolorcravings.Yousufferfromanyfoodsensitivities,sincemanyofthemcanbetracedbacktoglutenorothersubstancesfoundingrains.Youhaveanydigestiveissues,includingirritablebowel

syndromeoracidreflux.Youhaveanyautoimmunedisease.Youfeelbloatedaftereating.Bloodtestingshowsthatyourinflammationmarkersarehigh.

Do We Really Have to Give Up Bread?

Notentirely.Therearehealth foodbrands thatmakebreadwithwholekernels of grains (not just the flour) and seeds,like spelt or dark German rye (both of which containgluten), or sunflower seeds, and no added sugar. Andusually the slices are thin, an added plus.They’re a goodchoice.Therearealsogreatrecipesformakingbreadusingnut, seed, and coconut flours. Experiment. I made greatpancakes the other day from coconut flour, almond meal,eggs, and macadamia milk.They were awesome and youcanfindtherecipeonmywebsitewww.foodthebook.com.

Other than that, I’ll repeat my best advice: Eat weirdgrains.Nowheat,rye,barley,kamut,couscous,oroats.

How Often Should I Eat Grains?

Onceaday.Tops.

How Much Should I Eat?

A½cupserving,max.

What to Do if You Think You Might Be Gluten-Sensitive

In this chapter, I’ve talkeda lot aboutglutenandwhyyoushould avoid it. Some people need to avoid it more thanothers, particularly those who are gluten-sensitive orintolerant. So how do you find out if you fall into thatcategory?

First, eliminate from your diet all grains and anythingelsethatmightcontaingluten,includingpreparedfoodsandanything from a restaurant, for three weeks. Thenreintroducethefoodsonebyoneandtrackyourreactions,ifany.

Ifthatdoesn’ttellyouwhatyouwanttoknow,askyourdoctortoorder:

Cyrex3testing(forreactiontotwentydifferentglutenandwheatproteins)Conventionallabbloodtestingforceliac:Anti-gliadinantibodiesIgGandIgATTG(tissuetransglutaminaseIgGandIgA)HLADQ2andDQ8testing(genetics)

GRAINS: WHAT THE HECK SHOULD IEAT?Ifyou’veneverheardofagrainbefore,tryit.Thefollowing

grains can be served as side dishes, cooked in water orbroth, and flavored with whatever vegetables, herbs, andspicesyouprefer.

Buckwheat,fromwhichpancakes,sobanoodles,andkashaaremade(it’sacousinofrhubarb,notwheatatall,despitethename)Whole-kernelrye(ifyou’renotgluten-sensitive)AmaranthMilletTeffSorghumBlackriceBrownriceRedriceWildrice(actuallyaseed)Andthecurrentchampionweirdgrain:quinoa,alsoanon-grain;it’stechnicallyapseudo-grain,relatedtobeetrootsandtumbleweeds,butitcookslikeagrain,lookslikeagrain,andissupernutritiousNon-GMOwholecorn

What About White Rice?

White rice is not always bad.New research has found thatwhen white rice and white potatoes are cooked and thenallowed to cool, they develop something called resistantstarch,whichresistsdigestion,agoodthing.Italsoprovides

fuel for healthy bacteria in your gut and helps improvemetabolism.Cook.Cool.Warmgently.Enjoy.

GRAINS: WHAT THE HECK SHOULD IAVOID, IF I’M GLUTEN-SENSITIVE?Wheat(tryeinkornorancientwheat)BarleyRyeSpeltKamutFarroGMOwheatBulgurOatsSemolinaCouscousAnyrefinedgrains

NUTS AND SEEDS

NUTRITION IQ QUIZTrue or False?

1.Nutsarefattening,soyoushouldlimityourintaketoavoidweightgain.

2.Peanutbutterisagoodsourceofprotein.3.Pistachioscanhelpwitherectiledysfunction.4.Womenwhoeattreenutslikewalnutsandalmondshave

alowerriskofbreastcancer.5.Almondmilkisagreatsourceofproteinandfiber.6.Youshouldeatnutstwoorthreetimesaweekfor

maximumbenefit.

Answers

1.False:Studiesshowthateatingnutscanactuallyhelpwithweightlossbecausethefatandproteinhelpcutappetite,speedmetabolism,andpreventtype2diabetes.

2.False:Peanutsaren’tnuts;they’relegumes.Andmost

peanutbuttercontainshigh-fructosecornsyrupandindustrialhydrogenatedoils.Peanutsalsocontainaflatoxins(akindofmoldthatcausescancer).

3.True:Pistachiosimprovearterialhealthandbloodflow.They’vebeenproventohelpcombaterectiledysfunction.

4.True:Fiber,whichiscontainedintreenuts,improvesthehealthofthegutmicrobiome,helpingtopreventcancer.Treenutsalsopreventdiabetesandinsulinresistance,whichalsocausescancer.Furthermore,adolescentgirlswhoeattreenutshavebeenshowntohaveareducedriskofbreastcancerwhenthey’readults.1

5.False:Thereishardlyanyproteininmostbrandsofalmondmilk,andalmondmilkoftencontainslotsofsugarandthickenersthatcanharmyourgut.Wholealmondsareagoodsourceoffiber,protein,andgoodfats,butnotalmondmilk—unlessyoumakeityourself.

6.False:Youshouldeatnutseverydaybecausetheyhelpfightweightgain,type2diabetes,andheartdisease!Don’tgocrazy,butafewhandfulsadayishealthy.

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“Onpaper,nutsdon’thavemuchgoingforthem,”writesanAustralian wellness blogger. He’s right—on paper. Of allwhole foods, nuts and seeds are the most energy-dense,which means we can get all the nutrients they offer fromfoodsthatarelowerincalories.Americanshaveneverreallyconsiderednutsahealth food.Tree-nutconsumption in theUnitedStateslagsbehindthatincountriesinEuropeandtheMediterranean. The reality is that we’ve never expectedmuch from nuts—we tend to eat them from bowls whilesitting around a bar drinking beers, ormaybe roasted overan open fire once a year during the holidays. Even at thesupermarket, jars of nuts and seeds are found in the snackaisle,bythemicrowavablepopcornandthebagsofDoritos—asiftheywerejustanotherjunkfood.

The bad rap on nuts began in the 1980s, when thecountrywasawashinthelow-fatdietadvicethatconvincedusalltothinkofhigh-fatfoodsascaloriebombsthatwouldblow up our waistlines.Then the government’s misguided1992 Food Guide Pyramid told us to limit fat as much aspossible.Atthetopofthepyramid,makingupasmallsliverthatmayaswellhavehadaskullandcrossbonesonit,werethe things we were told to eat “only sparingly”: fats, oils,nuts,meats,poultry,dairy,andeggs.

Ofcourse, as soonas thegovernment steeredusdownthispathoffatphobia, thefoodindustrywasall toohappyto jump on the bandwagon, pumping out an avalanche ofsugar-laden, fat-free junk foods marketed as healthy.

(RememberSnackWell’s?Yikes.)Butbeforetheinkonthegovernment’s food pyramid had time to dry, experts werealready pointing out its major flaws. How could thegovernment discourage people from eating nuts, eggs,avocados, olive oil, and otherwhole foods that have beendietary staples for thousands of years, even in countrieswhereobesityandheartdiseasearescarce?

Some, like Walter Willett, the chair of Harvard’snutrition department, were so outraged that theycampaigned against the Departmentof Agriculture’spyramid, pointing out that it was not based on rigorousscience.2 Willett and his colleagues even created analternate food pyramid with no limits on nuts and otherhealthyoilsandfats.Todayweknowthatthegovernment’sdietaryrecommendationswerewronginmanyways.Butitsadvice to cut back on nuts due to their fat and caloriecontent will likely be remembered as some of the worstdietaryadviceweeverreceived.

When it comes to choosing what to eat, you shouldalways look for foods that won’t spike your blood sugar.That’s why protein and fat should be your dietary staples.Nuts,itturnsout,areanexcellentsourceofboth.Theyalsocontainplentyoffiber,minerals,andotherhealingnutrients.Bestofall,asyou’reabouttosee,youneedonlyahandfuladaytomakeapowerfulimpactonyourhealth.

THE SCIENCE OF NUTS AND SEEDS

Basically, a nut is an edible fruit seed contained in a hardshell.There are lots of similarities between nuts and otherseeds, the main one being that both are full of energy—specifically polyunsaturated, monounsaturated, saturated,andomega-3fats—whicharenecessaryforthegrowthofanewfruit.Thathasalwaysbeenheldagainst them.But thecalories or fat in nuts don’t contribute to obesity, diabetes,or poor health like those in sugars do. They don’t evenmakeus fatter—in fact, studies show the opposite is true.3Nuts are good sources of healthy, anti-inflammatorypolyunsaturated fats. Furthermore, nuts and seeds containantioxidants and minerals like zinc and magnesium inabundance. They’re good for weight loss (especiallydangerous belly fat),4 they’re good for arterial health andblood pressure,5 they lower the risk of heart disease andcancer,6 theyprevent type2diabetes,7and theymayevenkeepyoualivelonger.8

WHAT THE EXPERTS GOT RIGHTRecently,nutsand seedshavehada revival.New researchpoints to their power for weight loss and for preventingheartdisease, type2diabetes, andmore. It’s anabout-facefromthe“nutsarefattening”days.

WHAT THEY GOT WRONGUntilrecently,everything.Ifyoufollowedthemostpopulardietary advice in the eighties and nineties, it’s likely youseldomatenuts.Theirbenefitswereignored,andtheyweretreatedlikehigh-caloriejunkfood.Thisisn’tthatsurprisingif you look at the way we’ve traditionally served them—highly salted, encased in chocolate, or turned into buttersand mixed with sugars, industrial oils, artificial colorings,chemicaladditives,andpreservatives.

SEVEN THINGS YOU NEED TO KNOWABOUT NUTS AND SEEDS1. Nuts Look Like a Miracle Food

In February 2013, one of the largest dietary clinical trialsever published showed that eating fat could protect youfromheartattacksandstrokes.Howdidtheresearchersfindthis out?Bymaking people add nuts and olive oil to theirdiets.

The randomized controlled trial, published in theNewEngland Journal ofMedicine, was called PREDIMED (forPrevención conDietaMediterránea), and itwas one of thebiggestandmostrigorousnutritionstudieseverconducted.9In the study, researchers fromSpain assignednearly 8,000overweight and diabetic (or otherwise at risk for heart

disease)peopletofollowaMediterraneandietsupplementedwith either nuts or olive oil. A third group, the controlgroup,followedalow-fatdiet.Thoseinthenutgroupweretold to eat a large handful of walnuts, almonds, andhazelnuts daily, in addition to the standard Mediterraneandiet. The other Mediterranean group was instructed toconsume a liter of olive oil each week. The trial wasdesigned to run for many years, but it was stopped early,afterjustfiveyears,becausethebenefitsofeatingnutsandolive oil became so clearly enormous it would have beenunethical to force the control group to stay on the low-fatdiet!

Those who ate nuts every day reduced their risk ofhaving a heart attack by 30 percent.Any drug that couldproduce that effectwould be a blockbuster. In fact, eatingnuts slashed the risk of a heart attack asmuch as taking astatin—butwithout any of the side effects (or expense). Inlater studies that further analyzed the PREDIMED data,scientistsfoundthatcomparedtothelow-fatdietgroup,thesubjectswhoatenuts lostmorebellyfat10andhadgreaterreductions in blood pressure,11 LDL cholesterol, andinflammation.12

AnotherclinicaltrialpublishedinthejournalBMJOpenin 2014 compared people assigned to eat a low-fat vegandiet with a group of people who were instructed to eat ahigh-fat vegandiet that includednuts, avocados, andoliveoil.13Thegroup that consumedmorenutsandotherhigh-

fatfoodslostmoreweightandsawgreaterimprovementsintheircholesterolandotherheartdiseaseriskfactors.

In2016ateamofresearcherspublishedameta-analysisof twenty-nine of the most rigorous studies of nutconsumption inBMCMedicine.When evidence fromall ofthosestudieswascombined, theresearchersconcludedthateating a handful of nuts each day reduced coronary heartdisease risk by 30 percent, cancer risk by 15 percent, anddiabetesriskby40percent.Italsoprotectedagainstkidneyand neurodegenerative disease and lowered overallmortality.Extrapolate those findings to other countries andthe impact of increased nut consumption would beenormous.Theresearchersestimatedthatjustoneservingofnuts per day could prevent 4.4 million premature deathsannually in theUnited States, Europe, SoutheastAsia, andtheWesternPacific.14

2. Nuts Can Help You Lose Weight

Nutsareagoodlessononhowallcaloriesarenotthesame.AnOreohasaround50calories,aboutthesameasthreeorfourmacadamianuts.Sowhat’sthedifference?

Quite abit, it turnsout.For starters, the ampledoseofsugar in thatOreowill raise your triglycerides, lower yourgood cholesterol, contribute to a fatty liver, and increaseyour stress hormones. It will also spike your blood sugarand insulin, which will cause your body to store fat andmake you hungrier. In fact, that one cookie could punch

yourticketforaroller-coasterrideofbloodsugarspikesandcrashes,cravings,andbinges,whichwillultimately lead toweight gain. The macadamia nuts, however, have theopposite effect. They are high in protein,fiber, vitamins,and minerals.They are packed with satiating, healthy fatsthat improve your cholesterol profile and make you lesshungry, notmore.Theywon’t spike and crash your bloodsugaror insulin levels.15 In fact, they’llkeep themsteady.Nutsaretheperfectantidotetohungerpangs,whichiswhyresearchshowsthatpeoplewhoregularlyeatthemgainlessweightthanthosewhodon’t.

AstudypublishedinthejournalObesityfollowed8,865men and women in Spain and found that over a twenty-eight-month period, thosewho ate nuts two ormore timesper week were 30 percent less likely to gain weight thanthosewhoseldomorneveratenuts.16

The results of a review of the evidence of therelationshipbetweenbodyweightandconsumptionofnutsandotherfoodswerepublishedin theAmericanJournalofClinicalNutrition. In this review, the researchers examinedthreelargeprospectiveepidemiologicalstudies—theNurses’Health Study, the Health Professionals Follow-Up Study,and the Nurses’ Health Study II. When the data werecombined, the researchers found that peoplewho replacedcarbohydrates with nuts, poultry, seafood, and other low-glycemic foods had greater weight loss over a four-yearperiod.17

Theevidenceisclearthateatingnuts,formanyreasons,

won’tmake you fat. But it will improve your heart healthand protect you against chronic disease. So, should youinclude them in your diet? Absolutely. But do so withinreason.Avocadosarefantastic.Butyoushouldn’teatteninoneday.Thesamegoesfornuts.Enjoythem.Butdon’tgotoonuts.Theresearchshowsthatallyouneedisoneortwohandfulsaday.Nowlet’slookattheirindividualbenefits.

3. Nuts Are Antioxidant Powerhouses

Allnutscontainantioxidants,whicharegreatforpreventingcancer.Butwhichhavethemost?Inorder:

PecansWalnutsHazelnutsPistachiosAlmonds18

4. Which Nuts Should I Eat for What?

Every nut is nutritious, but researchers have singled outsomefortheirspecificnutritionalpowers.

Almonds: Almonds lower bad cholesterol and the risk ofheart disease; the magnesium they contain lessens thechance of sudden heart attack; they help preventdiabetes by stabilizing blood sugar, and they deliver

minerals like copper and manganese, along withantioxidants such as vitamin E.

Walnuts: Walnuts are good for everything from bonehealth to cancer prevention to blood sugar control, butthe main benefit is to our arterial function.19 They alsocontain a good dose of omega-3 fats (ALA, or alpha-linoleic acid).

Pecans: Pecans are high in minerals (especiallymanganese and copper) and are as powerful as walnutswhen it comes to cancer-fighting antioxidants.20They’ve also been associated with favorable cholesteroland triglyceride levels.21

Brazil nuts: Brazil nuts are valued mostly for their highlevels of selenium, a mineral that’s important for ourmetabolism, digestive health, thyroid function,detoxification, and protection against arthritis.22 Justtwo Brazil nuts a day is all it takes, and they’re provento improve cholesterol and cardiovascular health, too.23

Hazelnuts: Like walnuts, hazelnuts are good forendothelial function and keep bad cholesterol fromoxidizing. Their total antioxidant capacity is more thandouble that of almonds.24

Pistachios: Arginine is an amino acid found in meat, fish,shellfish, seeds, and abundantly in pistachios. Itproduces nitric oxide in the body, which improvesarterial function and blood flow. In fact, men who atethree to four handfuls a day for three weeks had better

penile blood flow and harder erections—a side effect noone complains about.25

Macadamias: Unlike most nuts, macadamias contain thesame monounsaturated fats as olive oil and canimprove overall cholesterol.26

5. Be Sure to Leave the Skin On

That’s because it contains extremely high levels ofpolyphenols, micronutrients that help prevent cancer andheart disease.27 In fact, hazelnut skin alone has morepolyphenols than whole almonds. Skins of walnuts andalmonds are also nutrient-rich and should be eaten alongwiththenut.

6. Don’t Forget About Seeds!

Like nuts, each variety of seed has its own distinctivenutritional profile of fats, minerals, antioxidants, proteins,and fiber. The omega-3 fatty acids in flaxseeds reduceinflammationandhelppreventheartdiseaseandrheumatoidarthritis. And they’re great for relieving and preventingconstipation. Flaxseeds are one ofmy favorites (thewholeseeds,not theoil)because theycontainspecialcompoundscalledlignans,whichareprotectiveagainsthormone-relatedcancers of the breast and prostate.28 While many plantscontain these compounds, flaxseeds have more than

seventy-five times the amount found in fruits, vegetables,beans, and other seeds.29 They also have high levels ofplant-basedomega-3fats,orALA.

Youcan’tgowrongaddingavarietyofdifferentseedstoyourdiet:Pumpkinseeds,hempseeds,sesameseeds,andchia seeds are some that you should try to include often.You can throw hemp and chia seeds into your favoritesalads, shakes, and smoothies. Sesame seeds are great insavory dishes like veggie stir-fries or sesame-crusted wildsalmon.Tahini,made fromgroundsesameseeds, isoneofthe best sources of calcium andmakes great creamy saladdressings. Pumpkin seeds are a great source of zinc.Youcantoastthemintheovenandeatthemasasnack(goeasyon the salt), or add them to salads for crunch and flavor.One of my favorite lunches is what I call a “fat salad.” Ithrow together abunchofgreens, crunchyveggies,olives,avocado,andacanofwildsalmon,andthenItopitalloffwithsomefreshtoastedpumpkinseeds.Youcanaddseedsto all sorts of foods and dishes. Just try not to eat theextracted oils. Think of seeds like fruit: They’re fine formost people when consumed whole. But you run intoproblemswhenyourefinethemandhighlyconcentratetheirindividual components. Small amounts of walnut,macadamia,almond,flax,orhempoilarefine.

7. Nut Butters, Flours, and Milks Can Be Healthy—butOnly Certain Ones

Nutbuttersarebecomingmorepopularbecause theymakea great, quick snack (except peanut butter, which isdiscussed in the beanschapter). When I travel, I alwaysthrow a couple of packets of almond and cashewbutter inmysuitcasetokeepmefromhavingtorelyonairportfoodorvendingmachinesnacks.ThebrandIlikeisArtisana.

Onereasonmostpeopledon’tsucceedineatingwellisthat they don’t plan their food day. They plan theirvacations, theyplan their kitchen redesigns, but theydon’tthink ahead aboutwhat they’ll eat—and that’s a recipe fornutritional disaster. So, I always knowwhere I’m going togetmyfoodeverydayofeveryweek.AndIcarrywithmea set of snacks so that I’m never in a food emergency. Ihave to protectmyself frommyself because I’ll eat all thewrongfoodsifI’mhungryinanairportlinedwithfast-foodoptions.That’swhy I always have packets of nut butter, aPrimalKitchenbar,aTankabar,oraBulletproofbarwhenI’montheroad.Icarryfatandproteinasmysnacks,andIkeep enough food in my bag to last an entire day. Irecommend you do the same. You can purchase littlepacketsofnutandcashewbuttersatmanygrocerystoresoratThriveMarket(anonlinegrocerystorewhereyoucangethealthyproductsat25to50percentoff).

But be judicious with nut butters. Eat them inmoderation, and choose the kinds that don’t have addedoils, sugars, or anything else—the nutrition label shouldmentionjustoneingredient.Lookforastorethatgrindsthenuts into butter, so they’re not subjected to industrial

processing,whichcandamagethefragilefattyacids.Afinalconsideration:Buyitinsmallquantitiessotheoilsdon’tgorancid.You should keep your nuts and nut butters in thefridgeorfreezer.

I recommend flours made from almonds, cashews,hazelnuts, coconut, and hemp seeds, all of which arehealthier thananygrain-based flour.But remember thatnoflour isawhole food.Whenalmondsoranyothernutsaremilled, it changes the way our bodies digest them. Nutfloursarenevera licensetogocrazy.Acookiemadefromalmondflourisstillacookie.

Nutmilksdon’tcomewiththesamebaggageasdairy—meaningnohormones (whichevenorganicmilkcontains).But they contain additives like xanthan gum andcarrageenan,bothofwhichcanalterthegutfloraandcreatea leaky gut. And you have to read the labels carefully,becauseevenorganicnutmilkcancontainsugarandotheradditives. Barleymalt, which is a sweetener used in somenut milk, contains gluten, too. Look for brands withoutthoseingredients.

GEEK ALERT: A LITTLE MORE SCIENCEABOUT NUTS AND SEEDSLectins are proteins present in all plants.They keep themhealthy and protect them from predators.30Butwhen youeat them in high amounts, they can damage the lining of

your intestine and even contribute to leaky gut.31 Thephytatesinnutsandseedsmaybebeneficial,buttheyhavealsobeenshown todisrupt thebody’sability toabsorb theiron (andpotentiallyothernutrients) in food.32Thankfullythisisaproblemthatcanbefairlyeasilyovercome.Soakingandcookingreducetheconcentrationsofthesecompoundssubstantially. So, I recommend soaking your raw nuts orseeds in a bowl ofwarmwater overnight. Problem solved.Youcanalsobuy sproutednuts.And in the contextof theoverall benefits of nuts and seeds, the lectins are a minorissuethatIwouldn’tworryabout.

ARE NUTS AND SEEDS BAD FOR THEENVIRONMENT?A few years ago, my inbox was flooded with articles thathad headlines like this: “YourAlmond Milk Obsession IsDestroyingtheEnvironment.”AsIamaseedandnutlover,myfriendsandfamilyturnedtomeforreassurance.“Shouldwebeeatingnutsandseeds?Weknowthey’regoodforus,butaretheybadfortheenvironment?”

AlmondsarenowthemostpopularnutconsumedintheUnitedStates,andCaliforniaistheonlystateinthecountrythat produces them commercially. In fact, if you eat analmond anywhere in the world, there’s a good chance itcame from California, since the state produces almost 85

percentoftheglobalsupply.33Unfortunately, California is prone to severe droughts,

andhighdemandforalmondsisusingupalotofthewateravailable to farmers. The king salmon population inNorthernCaliforniaisthreatened,becausealreadylowriverwaterisbeingdivertedforuseinalmondfarming.34Butthetruthisthatalmondsaren’ttheonlyfoodorcropthatusesalot of water. Everything grown—including meat, dairy,vegetables, fruit—requires extensive irrigation. We aren’tgoing to stop eating, so what can we do? We can stopwasting.Whenwe buy food and don’t eat it,we squanderwater, fertilizer, pesticides, and animal lives, too.Anotherthingwe can do is realize that almondmilk isn’t really asnutritious as we’ve been led to think; it’s usually loadedwithotheringredientsandnotsomanyactualalmonds.(Seethe chapter on beverages for details.) You can use otherkindsofmilk,suchashemp,cashew,ormacadamia.

Thekeytomakingthebestnutandseedpurchasesistobuy organic. Nuts and seeds are fatty and oily, so theyabsorbpesticideseasily.Alotofthechemicalsusedonnutsandseedsarepotentiallycarcinogenicandhavebeenshownto cause harm to human beings and surrounding wildlife.Your local health food store should have great options fororganicnuts and seeds,buthere are someotheroptionsaswell.

MyfavoriteplacetobuyorganicnutsandseedsisThriveMarket:https://thrivemarket.com/nuts-seeds-trail-mixes.

Everythingis25to50percentoff,makingeatinghealthymoreaffordable.Agriliciousisawebsitethatyoucanusetofindorganicnutsforsaleinyourlocalarea.Justgotothiswebpageandtypeinyourzipcodetofindthenearestvendor:http://www.agrilicious.org/local/nuts.TierraFarmisagreatwebsitethatsellsraw,certifiedorganicnutsandseedsinbulk.Theysourcetheirproductsresponsiblytoo:http://www.tierrafarm.com/rawseedsandnuts.aspx.Whenyoubuyorganicnutsandseeds,lookforthosethatarecertifiedFairTradesoyoucansupporttheethicaltreatmentofworkers.YoucanlearnabouttheFairTradecertificationprogramhere:https://fairtradeusa.org.

SUMMING IT UPIt’shard togowrongwithmostnutsandseeds, as longasyou’reeatingthemrawandorganicwhenpossible.Butyoushould always make surethey’re not adulterated withadditives like sugar, refined oil, artificial flavors andcolorings,orexcessiveamountsofsalt.Buynutsandseedsinsmallquantitiessothefatsdon’tgorancid,orstorethemin the freezer. Soak them overnight and then keep themaround as daily snacks. Don’t eat more than a couple ofhandfulsaday,andgoeasyonnutbuttersandflours.

NUTS AND SEEDS: WHAT THE HECKSHOULD I EAT?AlmondsWalnutsPecansHazelnuts(filberts)BrazilnutsPistachiosMacadamianutsCashewsPumpkinseeds

The following seeds aren’t really convenient for eatingwhole, but you should have these as well, either insmoothiesormixedintootherdishes:

ChiaseedsGroundflaxseedsHempseedsSesameseeds

NUTS AND SEEDS: WHAT THE HECKSHOULD I AVOID?Nutsenrobedinsugar,chocolate,oranyformofcandy

Nutbutterswithaddedoil,salt,orsugar(whichoftencontaintoxictransfatandhigh-fructosecornsyrup)Peanuts,exceptinsmallamounts(andthey’renotnutsanyway)

SUGAR ANDSWEETENERS

NUTRITION IQ QUIZTrue or False?

1.Themainproblemwithsugaristhatit’sjustemptycalories.

2.Agavesyrupisahealthyalternativetohigh-fructosecornsyrupandsugar.

3.Saturatedfatfrombutterormeatcausesheartdisease,notcarbsorsugar.

4.Sugarmaybemoreaddictivethancocaine.5.Oneofthebenefitsofeatingsugaristhatitprovidesfuel

toyourbrain.6.High-fructosecornsyrupissugarwithadifferentname.7.Ifyouwanttoloseweight,replacesugarydrinkswith

dietsoda.

Answers

1.False:Sugarisn’tmereemptycalories.Itcausesheartdisease,diabetes,cancer,andmore.Itdoesn’tjustmakeyoufat;itmakesyousick,evenifyoudon’tgainweight.

2.False:Itmaysoundhealthy,butit’spurefructose,whichcausesfattyliver,diabetes,andinflammation,anditcreatesdangeroustypesofcholesterol.Plus,itisprocessedwithtoxicchemicals.1

3.False:Thatwasthelieweweretold.Nowweknowthatsugar2inallitsforms,notfat,istheleadingcauseofheartdisease.3

4.True:Eatingsugarhasapotentimpactonthesamepartsofthebrainthatarestimulatedbyaddictivedrugslikecocaineorheroin.4Inanimalstudies,ratswillworkeighttimeshardertogetsugarthancocaine.Iftheyarealreadycocaineaddicted,theywillswitchtosugarastheirpreferreddrugwhengiventhechance.5

5.False:Yougetallthesugaryouneedfromeatingfruitsandotherwholefoods,andyourbraincangetenergyfromfats,too.Infact,itrunsbetteronfatssuchasMCToil(fromcoconut).

6.False:High-fructosecornsyrupisanindustrialproductthat’smetabolizeddifferentlythansugaranddoesevenmoreharm,includingdamagetothegutandliver.Itmayalsocontainmercuryasaby-productofhowit’sproduced.

7.False:Theartificialsweetenersinsodaandotherjunk

foodsmakeyoueatmorethanyouwouldifyoujustconsumedsugarinstead.Andtheycanalteryourgutfloratopromoteobesity6andtype2diabetes.7Don’tdrinksoda—dietorotherwise.

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If it weren’t for the fact that we eat so much of it, sugarmightnotevendeserveitsownchapterinthisbook.It’snotsomethingyouneed,andIhesitatetocallitfood.Ifitwerea brand-new product, the government would treat it like adangerous substance to be controlled and regulated, notsomething that should be given to babies and added to 74percent of all packaged foods in supermarkets.8 In fact itwould not be approved as a food additive because it is sotoxicwhenconsumedinanythingbutsmallamounts.Whenyoulookatthedamagecausedbysugar—obesity,diabetes,heartdisease,9cancer,dementia,stroke,depression10—youhave to wonder why we continue to eat it as we do, and,evenworse, whywe spoon-feed sugary junk foods to ourchildren.Once,when Iworked in an urgent care center, awoman came in with her seven-month-old infant. He wasdrinkingabrownliquidoutofhisbabybottle.Iaskedwhatit was. She said, “Coke.” I asked her why shewas givinghim Coke. She said, “Because he likes it.” Of course helikes it—our brains are programmed to love sugar. Sweetthings innaturearealwayssafe toeatandtheyareaquicksourceofenergythathelpsusstorefatfortimesofscarcity.But sugar has become such a pervasive part of our foodlandscape that we’re chronically overdosing on it.Almost20 percent of our daily calories come from sugarybeverages like soda, sports drinks, juice, and sweetenedcoffees and teas.11 Some estimates from US governmentsurveys say that the average American consumes 152

pounds of sugar and about 133 pounds (down from146.8poundsin1995)offlourannually.12Combined,that’smorethanthree-quartersofapoundofsugarandfloureverydayfor every man, woman, and child in America. That’s apharmacologic dose our bodies were not designed tohandle.13

Ourobsessionwithsugarstemspartlyfromthefactthatforthepast50years,we’vebeenbrainwashedintothinkingthat dietary fat causes heart attacks and obesity and thatsugar is nothing more than harmlessempty calories. Thefederal government’s dietary guidelines convinced us toreplace our scrambled eggs and butter with low-fatstrawberry yogurt (which has about the same amount ofsugar as a can of soda) and orange juice. Many of usfollowed those recommendations dutifully, swappingsaturated fat for sugar. But instead of getting slimmer andhealthier,we got fatter and sicker.That’s because sugar ismorethanemptycalories:Itspursinflammation,acceleratesweightgain14 (especiallybelly fat), sets thestage forheartattacks and strokes, and contributes to cancer andAlzheimer’sdisease.Thegovernmentwasdeadwrong.Thatmisguided advice—which was embraced and echoed bygovernments around the world—has likely killed millionsand millions of people.A study in the journalCirculationattributed 184,000 deaths around the world each year tosugar-sweetenedbeverageconsumption.15Justimaginethetoll from candy, cookies, cakes, pies, breakfast cereals,

chocolatemilk,fruityogurt,andalltheothercommonplacefoodsthatareloadedwithsugar.

The World Health Organization, the American HeartAssociation, and nearly every other major healthorganization now warn people to limit their added sugarintake to 10 percent of their daily calories or less.16Yetmost people consume far more than that. The averageAmericanchildeats triple thatamount,17andstudiesshowthat many adults have no idea how much sugar they’reeatingand,whenasked,drasticallyunderestimatetheactualamount.18

That’s because the food industry adds sugar toseemingly everything. It’s not only in the obvious places,likedrinksandsnacks,butinsurprisingplaces,likechickensoup, spaghetti sauce, multigrain crackers, bacon, smokedsalmon,evenmost saladdressings.Whydoweneedsugaronour lettuce?Nearlyallouraddedsweetenerscomefromprocessedfoodspurchasedingrocerystoresandmealsfromfast-food joints and restaurants, rather than the foods wecook for ourselves from scratch.19 It’s not the sugar youadd toyour food,but thesugaraddedbycorporations.Fartoomanyofushaveallowedthefoodindustrytohijackourkitchens,andinreturnthefoodindustryhaspoisonedusforprofit.

The key to ridding yourself of this problem isrecognizingthespecialharmthatsugarrepresents,knowingwheretolookforit,andeliminatingitcompletelyforafew

weeks (try theBloodSugarSolution10-DayDetoxDietorjust use the 10-Day Detox Plan in Part IV of this book).Then eat only the sweeteners that you personally add toyourfood.Whenyoucutoutsugar,you’llexperiencefewercravingsandalowertoleranceforoverlysweetfoods.Andbest of all, as you’re about to see, your health willdrasticallyimprove.

Stillwantthatcookie?

THE SCIENCE OF SUGARThere’s a good reason why we crave sweet foods. In thepre-agriculture era—that is, formost of humanexistence—sugar was a rare substance, a concentrated form of quickenergy foundmainly inwild fruit and honey. Bears bingeonfattywildsalmonbutdon’tgainweight;whentheygorgethemselves on berries they gain 500 pounds by the end ofthesummer.Thentheyhibernateandlosetheweightwhilewe just keep eating all winter! Our food environment haschanged a lot since the Stone Age, but the news hasn’treachedtherewardcentersofourbrains,whichhavealwaysbeenworriedaboutnutritionalscarcity.Evolutionhaswiredour brains to desire the easy access to energy that glucoseprovides. Our brains may be smart, but they still don’tunderstandthatallthissugariskillingus.

It’seasytoseehowourexcessiveconsumptionofsugariscausingthediabetespandemic:In2014,theWorldHealth

Organization estimated that 422 million adults had type 2diabetes,upfrom108millionin1980; that’sa400percentincrease.20Andremember,1980wasthedawnofthelow-fat,high-carberaofdietaryrecommendations.Eventhoughithaslessthanhalfthecaloriesoffats,sugarsetsoffaspikeand then a plunge in insulin production, which inspiresmorecravingsforsugarandstarches.Beforelong,ourcellsno longer respond to insulin,and trouble sets in—diabetes,which ravages the entire body. And that’s not all. Sugarcauses high blood pressure, high cholesterol, hightriglyceride levels, and heart disease.21 It promotes cancerand can increase recurrence and mortality rates in cancerpatients.22 It speeds up the aging process incells,23includingtheneuronsinyourbrain,leadingtoanincreasedriskofdementia.24Itdamagestheliverexactlylikealcoholdoes.25Infact,fattyliverfromsugarconsumptionhasnowbecome thenumberonecauseof liverdisease.And ifyouthink the best alternative to sugar is using artificialsweeteners,well, think again.Artificial sweetenersmay beevenworse for your brain andmetabolic health.26 Ratherthansatisfyingcravings, they’llpushyoutobingeonmoresugar and junk food, creating a vicious cycle that leads toobesityanddiabetes.

WHAT THE EXPERTS GOT RIGHT

For decades, there has been evidence of the dangers sugarand processed carbs pose, especially where diabetes isconcerned. Type 2 diabetes was called “sugar diabetes”long ago because doctors would taste their patients’ urinefor the telltalesweetness that indicated thedisease.WilliamBanting,aBritishundertaker,documentedthelinkbetweensugarandobesityasfarbackas1863andurgedthepublictoadoptlow-carbohydratediets.27

WHAT THEY GOT WRONGThe first federal dietary guidelines in 1980warned againstfatandcholesterolbutbarelymentionedsugaratall.Therewas a recommendation to eat less sugar because of toothdecay,buttheguidelinesincorrectlydeclaredthatsugarhasnothing to do with type 2 diabetes or heart disease.28

Wrong.29Wewere told it was better to eat sugar than fatbecause sugar contained fewer calories.But nowweknowthat was wrong. By misplacing the blame for obesity andrelated health problems on fat, the government gave thefood industrya license topourunlimitedamountsof sugarintothefoodsupply.Americansgaveupfatandgothookedonsugar—andweknowhowwellthatturnedout.

SEVEN THINGS YOU NEED TO KNOW

ABOUT SUGAR1. It Was Sugar All Along

You can thank oneman for launching the anti-fat crusadethat spawned the explosion of sugary foods in America.That man was Ancel Keys,the University of Minnesotaphysiologistwhose research in the 1950s and ’60s shapedthe government’s dietary guidelines that convinced theworld to lookawayfromthe toxicnatureofsugar.Keys,ahugely influential scientist,worked closelywith the federalgovernment and theAmerican HeartAssociation and waseven featuredon the cover ofTimemagazine for anarticleadvocatinglow-fatdiets.Aswesawinthechapteronmeat,Keysconvincedtheworldthatsaturatedfatwastheworld’sbiggest dietary villain. But he made a crucial error:Although he had access to data on fat and heart diseasefrom twenty-two different countries, he cherry-picked thesixcountriesthatmosthelpedhisargumentandignoredthesixteencountriesthatdidnot.30

Whenothernutritionexperts included thedata fromalltwenty-twocountries,theysawaverydifferentpicturefromthe one Keys painted. A paper published in 1957 thatanalyzedallthecountriestogetherfoundthattherewaszeroassociation between fat intake and heart disease.31 Ataroundthesametime,JohnYudkin,aBritishphysicianandfoundingprofessoroftheDepartmentofNutritionatQueenElizabeth College in London, argued that Keys and his

colleagues were overlooking all the evidence that clearlyimplicated sugar.Yudkin carried out numerous studies onthephysiologicaleffectsofsugar.Hefoundthatitincreasedtriglycerides, insulin, and weight and stress hormones,32while lowering HDL cholesterol and causing blood tothicken—adeadlycombinationthatmakesheartattacksanddiabetes more likely.33 Yudkin published an acclaimedbook,Pure,White,andDeadly,whichsoundedthealarmonsugar and urged the public to adopt low-carb diets. ButKeys’visionhad takenhold, andYudkinwas shamedandignored.

“Ifonlyasmallfractionofwhatisalreadyknownaboutthe effects of sugar were revealed in relation to any othermaterial used as a food additive,” Yudkin wrote, “thatmaterialwouldpromptlybebanned.”34

Keys was not alone in scapegoating fat and ignoringsugar.Inthe1950sand’60s,thesugarindustrywasgravelyconcerned by the research that Yudkin and other sugarcritics were publishing. One leading sugar industryexecutive,JohnHickson,wrotealettertoapairofscientistsatHarvard—FredStareandMarkHegsted—asking themtowrite areview thatwould downplay the research on sugarand shift the nutrition community’s focus to saturated fat.ThetwoHarvardscientistsobliged.In1967,theypublisheda review paper in the prestigiousNew England Journal ofMedicine that dismissed the link between sugar and heartdisease and shifted the blame to saturated fat. For theirwork, the sugar industry paid Hegsted and Stare the

equivalentof$50,000 in today’sdollars—afact theyfailedtodisclose in theirpaper. Itwasonly in2016 thatHegstedandStare’stiestoBigSugarcametolight,afterresearchersuncovered thousands of internal sugar industry documentsand published an exposé inJAMA Internal Medicine.35Today that 1967 paper would never have been publishedduetorulesaboutconflictsofinterest.Butitsetthestagefornearly50yearsoffailednutritionpolicy.

The 1967 review paper was enormously influential. Itall but declared the debate over sugar dead, forcing otherresearchers to turn their attention to saturated fat.And itsauthorswentontoshapethegovernment’sofficialnutritionrecommendationsandpolicies.Hegstedbecametheheadofnutrition at the USDA, where in 1977 he wrote theforerunner to the government’s dietary guidelines, whichconvincedgenerationsofAmericans toadopt low-fatdiets.Hiscoauthor,Stare,wasthechairmanofHarvard’snutritiondepartment,whichalsotrumpetedthelow-fatdietadvice.

Today the sugar and junk-food industries and theirscientific allies continue to mislead the public about theharms of sugar. In 2015 the world’s largest producer ofsugary beverages,Coca-Cola,was caught paying scientistsmillions of dollars to downplay the link between soda andobesity.36Candycompanieshavebeenexposedforpayingscientists to publish studies suggesting that kids who eatcandyweigh less thankidswhodonot.37And in 2016, agroupofscientistsfundedbyCoke,Pepsi,Kraft,Hershey’s,Mars,andothermultinationaljunk-foodmakerspublisheda

high-profilepaperintheAnnalsofInternalMedicinecallingrecommendations to reduce sugar intake “untrustworthy”and unscientific—a tactic reminiscent of those used by thetobaccoindustry.38

BigSugarwantstohidethetruthaboutitsproduct.Butdon’tbefooled.Thereisoverwhelmingscientificconsensusthat sugar consumption is the driving force behind theobesity epidemic. After personally reading thousands ofscientificpapersandseeingmorethan10,000patientsover30 years, I’m convinced that the science could not beclearer:Sugarcaloriesaredeadlycalories.Anyonewhotellsyouotherwiseiseitherwrongorlyingtoyou.

2. Sugar Is Addictive

Despitetheindustry’sbestefforts,it’snolongerasecretthatsugar is bad for you. Yet despite its deadly reputation,millions of Americans struggle to give up their cookies,cake,icecream,andsugarydrinks.Why?

It’snotjustthatwelovesugarandsweettastes—it’sthatwe’rehooked.Theawfultruthisthatsugarcandramaticallyalter your metabolism and your brain chemistry, causingyou to suffer intense cravings. In a study published in theAmericanJournalofClinicalNutrition,39 obesemenweregivenmilkshakesthatcontainedequalamountsofnutrientsandcalories.Buthalfof thesubjectsgot shakescontaininghigh-glycemic corn syrup, which causes a rapid spike inblood sugar, and the other group’s milk shakes contained

low-glycemiccornstarch,acarbthatisdigestedmoreslowlythan syrup, causing just a gradual rise in blood glucose.After drinking the shakes, the corn syrup group reportedfeelingmuch hungrier than the other group and ended upeating a lot more later on.All of the subjects were givenbrain scans, which showed that the syrup group hadincreasedbloodflowin thenucleusaccumbens, thepartofthe brain that regulates cravings, rewards, and addictivebehaviors.This is the same part of the brain that lights upwhen alcoholics have a drink, when compulsive gamblerswalk into a casino, or when drug addicts take a hit ofcocaine.When this reward center lights up in response tostimuli like sugar, it reinforces the desire for that stimulus,which, over time, gives rise to intense cravings that play aroleinaddictivebehavior.

A group of neuroscientists published a study inNeuroscienceandBiobehavioralReviews thatlookedattheeffects of sugar on brain chemistry. They concluded thatsugar produced binge-like behavior and stimulated thenucleusaccumbens,“theclassiceffectofmostsubstancesofabuse.”40This has huge implications for howwe think ofobesity. Ifmuch of the foodAmericans eat is biologicallyaddictive,thenthewholeconceptofwillpowerandpersonalresponsibility forweight loss isa fiction. It’snotyour faultthat you’re fat. Blame the conscious behavior of bigcorporations to create ever-more addictive foods. MichaelMoss, aNewYorkTimes reporter,interviewed300businessexecutives, employees, and scientists andwroteSalt Sugar

Fat:How the FoodGiantsHookedUs, a bruising behind-the-scenes look at how Big Food deliberately designsaddictivefoods.

3. Quitting Sugar Improves Your Health Rapidly

Sugarissoubiquitous,anditseffectsonourbrainchemistrysopowerful,thatbreakingfreeofitsgripcanbeenormouslydifficult. But here’s somemotivation:As soon as you quitsugar,yourhealthwillimproverapidly.Infact,ittakesjustten days without sugar to see substantial metabolic andneurologicalbenefits.

In a study published in the journalObesity andsponsored by the National Institutes of Health, scientistsrecruited forty-three overweight teenagerswhohad at leastone feature of metabolic syndrome, such as high bloodsugar,hypertension,orabnormalcholesterol.41Onaveragethesubjectshadbeengettingabout27percentoftheirdailycalories from sugar. But the researchers made one simplemodificationtotheirdiets:Theyreplacedallthesweetfoodstheywere eating—candy, pastries, doughnuts, and chickenteriyaki(thatsaucecontainsa lotofsugar!)—withstarches.Theykept theamountof calories theyate the same, so thesubjectsdidn’tloseanyweight.Thegoalofthestudywastoseewhether replacingsugarwith slower-actingcarbscouldimprovehealthevenwithoutweightloss.

After only ten days, there were marked changes. Onaverage, thesubjects’diastolicbloodpressure fell5points.

TheirLDLcholesteroldropped10points.Theirtriglyceridelevels plummeted 33 points.And their fasting blood sugarandinsulinlevels—bothofwhicharepredictorsofdiabetes—improved significantly. In a separate paper, theresearchers dug deeper into the subjects’ cardiovascularprofiles.42They found that the ten-day break from sugarreduced their levels ofAPOC3—a protein associated withheart disease—by 49 percent. Italso caused their small,dense LDL particles, the most atherogenic (heart-disease-causing)cholesterolparticles,toallbutdisappear.Whiletoomany starches can be problematic, the study demonstratedthatfructose—whichisfoundinsugarbutnotinstarches—is a primary driver of heart disease risk through its impacton triglycerides, APOC3, small, dense LDL, and bloodpressure.

Unlikeglucose,whichcanbeusedbynearlyeverycellin thebody, fructose isprocessedalmostexclusively in theliver.When you consume regular table sugar, your bodybreaks it down into glucose and fructose and sends thefructose straight to your liver, where, through a processknown as lipogenesis, it is converted into fats such astriglyceridesandharmfulformsofcholesterol.Thissetsoffa cascade of metabolic damage. Fructose drives thedevelopment of fatty liver disease, increasing liver fat andinflammation.43Inadditiontocreatingvisceralfatororganfat, triglycerides,andsmall,denseLDLparticles thatcauseheart disease, it wreaks havoc on your intestinal lining,44which leads to leaky gut and systemic inflammation. Free

fructose punches little holes in your intestine. And thenpoop and food particles leak into your blood, activatingyourimmunesystem.

Fructose, as you can see, is toxic when consumedwithout the fiber that accompanies it in fruit, and it isespecially toxicwhen itcomes inhigh-fructosecornsyrup.But unfortunately, fructose is everywhere. While regulartable sugar is 50 percent fructose and 50 percent glucose,othersweetenersaddedtoprocessedfoodsareusuallymuchworse.High-fructosecornsyrupcontainsanywherefrom55to 90 percent fructose. Because it’s extremely cheap, foodcompanies love itandoftenuse it inplaceofregularsugarin processed foods. High-fructose corn syrup accounts formore than40percentof caloric sweeteners added to foodsandbeveragestoday.45

Thebestway toavoidsugar,high-fructosecornsyrup,and other sweeteners is to focus on eating real, whole,unprocessed foods.All it takes is a ten-day sugar detox toseemajorimprovementsinyourheartdiseaseriskfactors.IwroteTheBloodSugarSolution10-DayDetoxDiet tohelpguidepeoplethroughaneffectiveten-daysugardetox.Thehealthbenefitswereamazing.Notonlydidagrouponourprogramlose weight and decrease their blood sugar andblood pressure; they also experienced a 62 percentreductioninallsymptomsfromalldiseasesinjusttendays.

If you do buy packaged foods, look at the ingredientslist with a close eye, and be wary of the numerouseuphemisms that food manufacturers use to disguise the

sweeteners in their products. There are more than 250different names for sugar, such as maltodextrin, that youwouldn’t even recognize. Even trained nutritionists anddietitians have trouble spotting all the sugars hiding iningredients labels these days. So, here’s a handy littleguide…

4. There Are Many Ways to Say “Sugar”

There’s an old cliché that saysEskimos have one hundredwords for snow. It makes sense, then, that weAmericanshavesomanywaysof saying“addedsugar.”For themostpart,youwon’tfindtheseinyourcupboard—they’renearlyallingredientsusedinprocessedfoods.TheNewYorkTimescompiled a list of ninety such terms you might find onlabels, all ofwhich are just different kindsof added sugar.Hereareafewcluesthataningredientisreallyjustsugar:

Anythingwiththeword“agave.”Anythingwiththeword“corn”(unlessit’swholecorn),likehigh-fructosecornsyruporcornsweetener.Anyderivativeofrice(unlessit’svinegar),likebrownricesyrup.Anythingthatbeginswiththeword“cane,”likecanejuiceorcanesyrup.Manyfoodmanufacturerstrytodisguisethesugarintheirproductsbyusingtermslike“evaporatedcanejuice”intheiringredientslabels.Butdon’tbefooled.Anytimeyouseeafruitconcentrateor

juiceamongtheingredients,you’rejustseeingsugarindisguise.Anywordwiththesuffix“-ose,”likefructose,dextrose,maltose,sucrose,ortrehalose.Anythingwiththeword“malt,”likemaltsyruporflo-maltormaltodextrin.Anythingthatstartswiththeprefix“iso-,”likeisoglucoseorisomaltulose.Anythingwiththeword“syrup,”likemaplesyrup,sorghumsyrup,orcornsyrup.Andbearinmindthedifferencebetweenmaplesyrupand“pancakesyrup,”whichisusuallypurefructose.Obviously,anythingthat’ssweet,likemolasses.Andofcourse,anythingwiththeword“sugar”init,likedatesugar,coconutsugar,brownsugar,beetsugar,andconfectioners’sugar.

5. Artificial Sweeteners Are Bad for You

Hereisaclassicexampleofwhathappenswhenyoutrytooutsmart Mother Nature. Rather than accept the fact thatwe’reeatingtoomuchsugarandtrytoeatless,welookfora magic loophole—an easy way to avoid doing the smartthing.Wesawitwith trans fatsandmargarine,whichwerecreated as replacements for butter but turned out to beunsafe for human consumption.And it is happening againwithartificial sweeteners.Thereare five thathave receivedFDA approval—saccharin (Sweet’N Low), acesulfame

(Sunett, Sweet One), aspartame (NutraSweet, Equal, andothers),sucralose(Splenda),andneotame,whichisusedbyfoodmanufacturersonly.They’reallbadforyou.Inastudyof heart disease, people who consumed diet drinks everyday had a greater risk of diabetes and metabolicsyndrome.46 Artificial sweeteners have proven to becarcinogenic in animal studies.47 They wreak havoc onyour gut microbes, destroying beneficial bacteria andcausing glucose intolerance.48 They contain substancescalled excitotoxins, which can damage neurons and havebeenlinkedtoneurologicsideeffects.49

Something that tastes sweet but contains zero caloriesmaysoundliketheperfectcureforsugaraddiction.Butit’snot, and here’s why. Normally, when you eat or drinksomething sweet, it’s accompanied by lots of calories. Butnotwhenyou consume artificial sweeteners.This confusesyour brain. It senses that the taste of sugar without theaccompanyingcaloriesfromglucoseandfructoseiswrong,andittriestocorrecttheimbalancebymakingyouhungrier.As a result, you end up eatingmore food, not less.50Scientistshaveidentifiedthisas themechanismresponsiblefor the fact that cutting calories the wrongway—by usingartificialsweeteners—canmakeyoufatter,notthinner.Thisimbalance has also been found to cause hyperactivity,insomnia,andglucose intolerance. Ithasevenbeenshownthat eating yogurt flavored with saccharin or aspartameresults inweight gain, not loss, compared to eating yogurt

with table sugar.51 The artificial sweeteners increasedhunger, slowedmetabolism, and increased body fat by 14percent, while increasing food consumption in just twoweeks.Abigpartof theproblemis thatartificialchemicalscanbemany thousandsof timessweeter thansugar,whichampsupyourbraintoexpectmoreintenselysweetflavors.

A team of scientists at Imperial College Londonanalyzed the research on artificially sweetened beveragesand obesity and determined that they are just as big aproblem as sugar-sweetened drinks.52 In a paper theypublished inPLOSMedicine in 2017, they concluded thatthere was no good evidence that artificially sweetenedbeverages helped prevent weight gain and that there weremajor questions surrounding their long-term effects onhealth.They also pointed out that the vast majority of thestudies (about 99 percent) that have found benefits toconsuming artificial sweeteners were funded by industry.Mostof these studieswere small, poorlydone, and riddledwith flaws, the researchers found. They offered a bluntassessmentofdiet beverages, calling thema risk factor forchronicdiseaseandsaying,“Theyshouldnotbepromotedaspartofahealthydiet.”

6. The Bitter Truth About Sugar Alcohols

Sugar alcohols are the mystery sweeteners, with weirdnamesandmurkyorigins.They’rederivedfromplantssuchas fruits and vegetables, and they’re used mainly by food

manufacturersineverythingfromcandyandbubblegumtocough drops and chewable vitamins. Unlike artificialsweeteners, which can be thousands of times sweeter thansugar,sugaralcoholsareusuallylesssweet.Andtheyhavecalories, though many fewer than sugar, and we don’tabsorb them very well. They’re easy to identify on foodlabels—their names end in the suffix “-ol,” for instance,mannitol,sorbitol,xylitol,andmalitol.

Some experts recommend consuming these instead ofsugarorartificialsweeteners.ButIsuggestkeepingthemtoa minimum. Sugar alcohols are imperfectly absorbed byyour intestines, which can cause diarrhea, bloating,flatulence, and other forms of digestive distress.They alsomess with your gut microbes and cause bacterialovergrowth. And worst of all, they keep you hooked onsweetness.

Butassugaralcoholsgo,there’sonethatmaybebetterthan therest.Erythritol isvirtuallycalorie-free(0.2caloriesper gram) and about 60 percent as sweet as sugar. It’s theonly sugar alcohol that doesn’t cause digestive distress,because your intestines absorb it rather than sending it toyourcolontofermentandcausetrouble.Itwon’traiseyourbloodsugaror insulin levels,and tomyknowledge it’s theonlysugaralcoholthat’ssoldinstoresforhomeuse.Thereseems to be only one problem. New research links it toweightgainbecauseitcanbeabsorbedandmetabolized.53Sorry,nofreelunch,orfreecookies,asthecasemaybe.

7. Some Natural Sweeteners Are Better Than Others

Torecap:Sugar ispoisonat therightdose.Don’tconsumemorethan5teaspoonsaday(althougheventhatmaybetoomuch for someof us).Most adults consumean averageof22 teaspoonsaday,andkidsconsumeup to35 teaspoons.Artificial sweeteners are no better, and sugar alcoholspresent their own problems. Now what? Well, there arenaturalalternativestorefinedsugar.Butthey’renotperfect.Theyhaveasmanycaloriesasrefinedtablesugar,andthey,too,reinforcecravingsforsweettastes.However,afewalsodeliver beneficial substances, like antioxidants.Thenaturalsweetenerswiththelowestlevelsofantioxidantsareagave,corn syrup, and brown rice syrup, all of which providecalories but nothing else worthwhile.Agave nectar, whichsoundslikeitshouldbegoodforus,isalmostpurefructose,a giantmetabolic red flag. Even raw cane sugar hasmoregoingforit.Ontheotherhand,datesugarandblackstrapordark molasses have practically the same levels ofantioxidants as a serving of blueberries.54 That shouldcome as no surprise, since date sugar is just pulverizedwhole dates.Almost as good:maple syrupand rawhoney.When you absolutely need to sweeten something, youshould try using one of these. Remember, the biggestproblemisnotthesugaryouaddtoyourfood;itisthesugarcorporationsaddtoyourfood.One20-ouncesodacontains16teaspoonsofsugar.Youwouldn’tputthatinyourcoffee.

SUGAR PRODUCTION IS DAMAGINGTO THE ENVIRONMENTSugar:Theproductionofsugar,accordingto thenonprofitWorldWideFund forNature, has severe consequences forourair,soil,water,andwildlife.Oneofthebiggestconcernsis that sugar mills pollute waterways, creating toxicenvironments for aquatic life. An extensive report fromWWFdescribedhowwasteandprocessedby-productsfromsugar mills have been shown to “suffocate freshwaterbiodiversity, particularly in tropical rivers that are alreadylowinoxygen.”In1995,forexample,thecleaningofmillsin Bolivia killed millions of fish in local rivers.55Additionally, conventional production of sugar cane andsugar beets requires massive amounts of pesticides,includingglyphosate,whicharehazardousforfarmworkers,wildlife,andevenconsumers.

High-Fructose Corn Syrup: As you might rememberfrom the grains chapter, growing corn depletes soil of itsnutrients.Millingandchemicallytransformingthatcornintohigh-fructose corn syrup is an energy-intensive process.And perhaps even worse, the production of corn requiresmorefertilizersandinsecticidesthantheproductionofothercrops.Theherbicidesandpesticidesusedincornproductionpollute waterways, which can create dead zones. If thatweren’t bad enough, when refining high-fructose cornsyrup,chlor-alkaliisused—anditcontainsmercury.

Splenda:According to researchers at theUniversity of

North Carolina, our love of Splenda is also bad for ourrivers andoceans.Whenyou consume a foodor beveragewithSplenda, your body absorbs only about 10 percent ofthesucraloseitcontains.Therest isflusheddownthetoiletandeventuallymakesitswayintothewaterways.SucraloseisnotregulatedbytheEnvironmentalProtectionAgency,sowehaveno ideawhatdecades’worthof sucralosebuildupin our rivers, lakes, and oceans is doing to fish and othermarine life. Currently the EPA lists sucralose as acontaminant of emerging concern. The researchers whostudy this issue at the University of North Carolina foundsucralose insamplesofwatercollected from theCapeFearRiverinNorthCarolinaandeveninwatersamplescollectedeightymilesofftheCarolinacoastline!56

Honey: Commercial beekeeping often involvespracticeslikecuttingthewingsoffqueenbeestokeepthemfrom leaving their colony. Industrial beekeeping hasessentially turned into insect factory farming, with heavypesticide use andmysterious diseases that pop up and killmassive numbers of bees, threatening the worldwide beepopulation. A class of pesticides called sublethalneonicotinoidshasbeenproven tobeespeciallyharmful tobees.According to research, “Through direct consumptionof contaminated nectar and pollen from treated plants,neonicotinoidscanaffectforaging,learning,andmemoryinworkerbees.”57It’sprobablynotsogoodforuseither.Thehoneybees are dying, which spells big trouble for ushumans.Asyoumighthaveheard,weneedtheminorderto

survive.Myadviceforpurchasingethicallyproducedsugar:

Choosefair-trade,organicpalmsugarandorganicmaplesyrup.YoucanfindsomegoodoptionsonthewebsiteofFairTradeUSAhere:https://fairtradeusa.org/products-partners/sugar.Fornoncaloricnaturalsweeteners,usestevia,whichisderivedfromaplantandisgenerallybetterforyourhealthandtheenvironmentthanotheroptions.LookforproductswiththeRainforestAllianceCertifiedsealtoensurethatyoursteviawasgrownandharvestedonfarmsthatfollowsustainablepractices.Butsteviamayhavealess-than-beneficialeffectonyourmetabolism.Infact,inahead-to-headstudywithsugarandartificial,or“naturalnon-nutritive,”sweeteners,therewasnodifferenceintotalcalorieintakeand,moreimportant,nodifferenceintheblood-sugarorinsulinlevelsbetweensugarandsteviaandothernon-nutritivesweeteners.58So,don’tthinkofitasafreefood.Readmoreaboutthecertificationsealhere:http://www.rainforest-alliance.org/find-certified/stevia-one.Ifyouwanthoney,takealookatthisEthicalConsumerGuide,whichshowswheretofindthebestbrands:http://www.ethicalconsumer.org/buyersguides/food/honey.aspx.

SUMMING IT UPThere’s only one long-term solution to the sugar problem:We all need to wean ourselves off sweetness as much aspossible. As long as we keep eating sweets, we’ll keepwantingmore.Learningtolivewithoutthemmaytakesometime. It requirescultivatinganappreciationforall theothertastes that make food so delicious—the savory, the sour,even the bitter. But it’s possible. Having said all that, weneedtoberealistic.We’realwaysgoingtolovethetasteofsomething sweet. Even animals love it. Just ask any beargorging on honey and wild blueberries before winter. So,weneedtofindareasonable,healthywayforward.

If you have insulin resistance, diabetes, cancer, or anautoimmunedisease,thenyoushouldstayawayfromsugarand sweeteners altogether.But for everyone else, if you’recookingathomeandyourrecipecallsforsugar,youshoulduse as little as possible and stick to one of the healthierchoices.

Oneofthemostimportantthingstokeepinmindisthedifference between sugar and added sugar. It’s the latterthat’stherealproblemhere.

SWEETENERS: WHAT THE HECKSHOULD I EAT?Fresh,pureedfruitorfruitjuice

MolassesOrganicpalmsugarDatesugarCoconutsugarMonkfruitOrganicmaplesyrupHoney(usetheEthicalConsumerGuidementionedpreviously)Stevia,sparingly(onlybrandscertifiedbytheRainforestAlliance)Erythritol,alsosparingly,althoughnewdatasuggestsitcausesweightgain

SWEETENERS: WHAT THE HECKSHOULD I AVOID?ArtificialsweetenersofallkindsSugarybeveragesHigh-fructosecornsyruporanyingredientwiththewordsyrupinitsname(exceptforpureorganicmaplesyrup)Anyfoodswithsweetenersthatpurporttobe“allnatural.”Thebigoffendersareagavesyrup,cornsyrup,sugarcane,evaporatedcanejuice,andbrownricesyrup.Packagedfoodsthatcontainaddedsugarorotherunnecessarysweeteners,suchasyogurt,tomatosauce,bread,ketchup,candy,soups,breakfastcereals,granola,saladdressings,andcountlessotherultraprocessedfoods.

Ifithasalongingredientslist,oradditiveswiththesuffix“-ose,”that’susuallyasignthere’ssugarhidinginit.RefinedwhitesugarBrownsugarAspartame,alsosoldasNutraSweetorEqualSucralose,soldasSplendaSaccharin,containedinSweet’NLowAcesulfamepotassium,containedinEqual

BEVERAGES

NUTRITION IQ QUIZTrue or False?

1.Fruitjuiceishealthierthansodabecauseoftheantioxidants.

2.Afteraworkout,asportsdrinkisthebestwaytorestoreyourelectrolytes.

3.DessertsarethemainsourceofaddedsugarintheAmericandiet.

4.Coffeeisthetopsourceofantioxidantsformanypeople.5.Drinksmadewithcanesugararebetterforyouthan

thosemadewithhigh-fructosecornsyrup.6.Aglassortwoofwineadayisgoodforyou.7.Bottledwaterissaferthantap.

Answers

1.False:Juicecontainsallthesugaroffruitwithnoneofthefiberthatslowsitsabsorptioninyourbody.You

wouldn’teatfiveapplesatonce,butyoucaneasilydrinkthem.Yes,juicecontainsantioxidants,butyoushouldgetthemelsewhere—fromberriesorwholefruits,forinstance.NakedJuiceandOdwalladrinkshavemoresugarthanacanofCokeorPepsi.Infact,thecompaniesthatmakethosedrinksareowned,respectively,byPepsiandCoke!Juiceboxesarenotsomethingyoushouldgiveyourkids.

2.False:Mostpeopledon’tneedto“replenish”electrolytesafteraworkout.Unlessyouareplayinghard-coresportsinhotconditions,neitherdoyou.Youcanactuallybuyliquidelectrolytestoputinyourwater,whichworkbetterandalsocontainnoneofthesugarordyes.Whydoyouneedaneon-bluesugar-ladensportsdrink?

3.False:Sugar-sweetenedbeveragesarethemainsourceofaddedsugarintheAmericandiet.Thosewhoconsumethemostsweeteneddrinkshavethehighestratesofobesity,heartdisease,diabetes,andcancer.

4.Unbelievablebuttrue:It’snotthatcoffeeissogreat,butmostAmericanseataprocesseddietwithalmostnoantioxidants.

5.False:Drinksmadewithcanesugarhaveaboutthesameeffectonbloodsugarandinsulinasdrinksmadewithhigh-fructosecornsyrup.Buthigh-fructosecornsyrupcanalsocauseleakygutandmaycontainmercury,andthefreefructoseinhigh-fructosecornsyrupislinkedtofattyliver.1

6.True.Butifyouareawomanyoumayincreaseyour

riskofbreastcancerby40percentifyouhaveonedrinkaday.2Alcoholincreasesyourestrogen,whichiswhymenwithbeerbelliesgrowbreastsandlosetheirbodyhair.

7.Depends:Sometimesbottledwateristap.Butneitherisashealthyasfilteredwater.

Get a new food fact and weekly recipe directly from mykitchen. Sign up for free at www.foodthebook.com.

Thisoughttobeashortandsimplechapter,sinceyouneedto drink one thing and one thing only to be healthy: plainwater. But human ingenuity hates to leave well enoughalone. We have a near-infinite selection of new andinteresting things to drink. But most of them are not verygoodforus—infact,manyofthemarefuelingthediabetesand chronic disease epidemic that’s spreading across theplanet. I’m talking about drinks containing sugar, artificialsweeteners, alcohol, chemical additives, and other thingsyoushouldneverbechugging.Andthisdoesn’tincludeallthecontaminantsandothergarbagethathaveturnedtheoneand only thing wedo need to drink into a health hazarditself.There are good non-water drinks on themarket, butyou have to be a smart shopper and read the labelscarefully. In this chapter, I’ll show you how you cansidestep these problems if you approach your beveragescarefully.

THE SCIENCE OF BEVERAGESAseverykidwhopays attention in schoolknows,humansare roughly two-thirds water. It’s a part of every tissue,contained inside every cell, and in between. We’reconstantly losing water, through exhalation, sweat, tears,elimination, and many other physiological functions—andwe need to replace it all or suffer dire consequences. It’s

fairlyelementarybiology,andyetthethingswedrinkhavebecomethesourceofalotofconfusionandcontroversy.

Here’s one “expert” view: “In awell-balanced dietweneed todrink two litersof liquidsaday.”Sure, it’shard toargue with that. But he continues, “Soft drinks can be ahealthypartofthatintake.Iwouldrejectanyargumentthattheyare inanywayharmful.”3Well,whatelsewouldyouexpect from the chair of the American BeverageAssociation,thesodaindustrytradegroup,inhistestimonybefore Congress? Despite what he says, he’s likely awarethat sugary drinks cause anestimated184,000deaths eachyear globally—133,000 from diabetes, 45,000 fromcardiovascular disease, and 6,450 due to cancer.4 This isfrighteningly like Orwellian doublespeak obscuring thetruth.

Thisreflectstheoverwhelmingproblemwithbeveragestoday:We keep adding sugar to them. It’s as though wethinkthatliquidsdon’tcount,andsotheharmfulthingstheycontainwon’t reallyhurtus.But theyhave the sameeffectonourhealthas the thingsweeat. Ifanything, thedamagethey wreak is worse, because at least when we chew andswallow solid food our hunger is sated. Sugary drinks, onthe other hand, barely make a dent, which is why it’s soeasy to chug a 20-ounce bottle of Coke—with its 15teaspoonsofsugar—andstillpolishoffacheeseburgerandfries.That’sawholelotoftoxicjunkforonemeal.

WHAT THE EXPERTS GOT RIGHTDrink plenty of water? Can’t dispute that advice. Don’tdrink toomuch alcohol?Right again.But after that, it getsmurky.

WHAT THEY GOT WRONGHerethelistgrowslengthy.We’veallbeentoldthatorangejuice is nutritious. But now we know it’s just a big, coldglass of sugar.Meanwhile, coffeewas considered a healthhazard,which isnotentirely true.We’vebeen sold“sportsdrinks”thathavenothingtodowithhealthyathleticismand“energy drinks” that have zero to do with energy. But allyoureallyneediswater,solongasit’snotfilledwithlead,contaminants, and other impurities. Then there are somedrinks that are not necessary but provide a great jolt ofpowerfulplantcompounds.We’llgettothoseinamoment.

EIGHT THINGS YOU NEED TO KNOWABOUT DRINKS1. Soda and All Sugar-Sweetened Beverages Are asBad as You Think

Sales of soft drinks in the United States are practically in

freefall—intheUnitedStates,sodaconsumptionisnowata30-year low, and the biggest drop is among diet drinks,meaning that people are even wise tothe hazards of no-calorie/artificially sweetened varieties. However, in LatinAmerica and around the world, soda consumption hasincreased 25 percent. Given all that, do we really need todevoteanymorespacetotheargumentagainstdrinkingthisjunk? I don’t think so. Sugar-sweetened beverages are thesingle biggest factor contributing to obesity5 and are alsolinked to type2diabetes,6fattyliver,7kidney failure8 andhigh blood pressure,9 heart disease,10 and more. End ofstory.Fullstop.Sugar-sweetenedbeveragesaredeadly.

2. Coffee Is neither Poison nor a Panacea

Not so long ago, many health-conscious Americanswondered whether they should stop drinking coffee. Nowthey ask if they should start.11 In recent years coffee’sreputation has gone from addictive health hazard topowerful potion that provides a long list of surprisingbenefits.There’sevidencetosuggestthatregularlydrinkingcoffeelowerstheriskofheartdisease,Alzheimer’sdisease,colon cancer, cirrhosis of the liver, depression, and evenprematuredeath.12Thatisquiteamakeover.

It’snotexactlyclearwhythisbitterbrewislinkedtosomanyhealthbenefits.Butweknowthatcoffee,bothregularand decaf, contains an abundance of antioxidants—in fact,

formanypeopleit’sthesinglelargestsourceofantioxidantsin their diets.13 Coffee contains vitamin C, magnesium,polyphenols, catechins, flavonoids, and chlorogenic acids,tonameafew.14Antioxidants,however,areitsmainsellingpoint.Coffeeprovidesaroundthree-quartersof theaverageperson’s antioxidant intake, followed in descending orderbyfruit, tea,wine,cereals,grains,and lastly,vegetables.15This doesn’tmean coffee is a universal health food—morethan anything, it reflects the fact that the average personisn’teatingenoughbroccoli,kale,andblueberries.

The news for coffee isn’t entirely positive. It canincrease insulin production in people who have type 2diabetes, so they and anyone with pre-diabetes shouldprobably abstain.16 Because caffeine is a stimulant, it canalsoraisecortisol,thestresshormone,andadrenaline,whichcanleadtoadrenalexhaustion.17Butthewayyourespondto coffee has a lot to do with your genetics. Some peoplecan have 1 cup and bewired all day.Others can drink 10cupsandstillhave troublekeeping their eyesopen. Coffeecan also lead to heart palpitations, and if you’re a regulardrinkerwhomissesadose,youmayexperiencewithdrawalsymptoms like headaches, fatigue, and anxiety. If you’reparticularlysensitivetocoffee’sstimulanteffects,it’sasignthatyouneedtocutback.Youcanswitchtogentlersourcesofcaffeine,likegreenorblacktea.

Finally, it’s important to consider how we define“coffee”today.Theold-schooldefinition—meaning,adrink

brewed using water and roasted coffee beans—has givenwaytoaninfinitenumberof“coffeedrinks.”Starbucksandmanyofitscompetitorssellmilkshakesdisguisedascoffee:Their drinks are just big cups of milk, sugar, artificialflavors,andwhippedcreamwithsomecoffeemixedinforacaffeine kick. One StarbucksWhite Chocolate Mocha has470 calories—mostly sugar.These chain coffee shops aresugar dispensaries masquerading as coffee shops.Ultimately,coffeeisn’tahealthhazardformostpeople,butkeep inmind that it’s never going to be a source of goodnutrition or a replacement for the nutrient-dense wholefoodsyoushouldbeeating.

3. The Best Water Doesn’t Come in a Bottle

Theproblemwithwateristhatit’sessentialforlife,andyetnearlyeverythingwedoasasocietyhasanegative impacton our supplies, from our industries to our agriculturalpractices to our transportation systems. Even some of ourmostmundane,everydayhabits—doing laundry,driving towork, cleaning the dishes—can pollute water sources.According to the EnvironmentalWorking Group, the EPAhas regulations in place to restrict more than ninety watercontaminants. Yet we’re still drinking arsenic, lead,mercury,andchromium-6,thetoxinfamouslyuncoveredbyErinBrockovich (but stillwidespread).18Youmight try toescape harm by switching to bottled water, but that’s noguarantee: An EWG analysis found at least thirty-eight

contaminants in ten popular bottled water brands. Despitetheirstrikingnamesandtheimagesofmajesticspringsandmountainson their labels, a lot ofbottledwater companiesget theirwater frommunicipalwater supplies—not pristinesprings and snowcapped mountains.A four-year study bytheNaturalResourcesDefenseCouncilconcludedthattherewas no assurance that bottledwater is any cleaner or saferthantapwater.An estimated25percentofthebrandstestedby the NRDC were found to be tap water in a bottle—“sometimes further treated, sometimes not.”19 Plus,bottled water is an environmental disaster—even if yourecycle—because plastic is destroying our oceans. Andplasticbottles containphthalates andotherharmfulplasticsincludingBPA.

Ifyouwantcleananduntainteddrinkingwater,theonlysurefire solution is to buy a reverse-osmosis water filter,whichputswaterthroughthreedifferentstagesoffiltration,including one that uses carbon.You can pay a couple ofhundred bucks for a filter that fits under your sink, or lessthan a thousand for a whole-house system, which willguaranteethateventhewateryoubatheinandusetobrushyour teeth isn’t delivering poisonous chemicals. It maysoundpricey,but ifyoucanaffordit, it’sarelativelysmallinvestmentthatwillpaydividendsoveryourlifetime.

4. Soy Milk Is Not What It Used to Be

Soy milk has been a staple of East Asian cuisine for

thousands of years. In its simplest form, it’s made bysoaking soybeans overnight, then grinding them in water.The beverage was commercially introduced to the UnitedStates in the 1970s and quickly gained traction as analternativeforthemillionsofAmericanswhocannottoleratedairy.Soymilk’s popularity eventually opened thedoor tosimilar “milk” concoctions made from nuts, seeds, beans,and rice. These drinks, in their homemade form, arereasonablynutritious.But it’s another storywhenyoupickup a cartonof almondor soymilk at the localmarket andreadthelabel.

Inmanycasesthestore-boughtversionsofthesedrinksare loaded with sugar and artificial flavoring. Even theorganic, unsweetened versions containweird additives thatare there to make nut and rice water look and taste likecows’ milk. One of these additives is carrageenan, athickening agent that’s used in ice cream, yogurt, cottagecheese,andotherdairyproducts.It’sderivedfromseaweed,butit’snoinnocentseavegetable.It’sanirritantthatcausescancer in lab rats.20 In humans, carrageenan has beenassociatedwithulcers,leakygut,andinflammation.21Ithasno nutritional value, and yet the FDA approves its use inbaby formula.But you should avoid it as best as you can,just as youshould steer clear of drinks that contain otherthickeners, like the gums—xanthan gum, guar gum, locustbeangum—andanythingelse that sounds like itwasmadeinalab.

You’re not losing much by skipping these mass-

produced drinks. In fact, many milk alternatives are sobereft of nutrients that they have to be supplementedwithadded vitamins and minerals to appear even slightlybeneficial. Only soy milk has a meaningful amount ofprotein.But soymilk comeswith its own problems, like ahefty amount of phytoestrogens, which mimic estrogen inthebody.Evenworse,manyvarietiesofsoymilkaremadewithpotentandhyperprocessedsoyprotein isolates insteadof thewhole beans. If youwant the nutrition contained inalmonds,soybeans,hazelnuts,hemp,orcashews,it’sbettertojusteatthewholefood.

If you really need something besides water to replacedairy, I recommend a few options. First, try making yourownmilksubstitutes.It’seasy—justsoakabagofalmonds,hazelnuts,orcashewsinabowlovernighttosoftenthemup,and then blend themwithwater and a little vanilla extract.Soaking them also unlocks their nutrients, which makesthem easier for your body to absorb. But make smallbatches; themilk could turn rancid if it lingers too long. Ifyouwant detailed recipes for almond and other nutmilks,youcanlookthemupinmybookEatFat,GetThin.

Another great option is coconut milk. It’s rich andcreamy and full of medium-chain triglycerides, a specialtype of fat that’s unique to coconuts. MCTs are superfatsthat increase your metabolism and fat-burningmechanisms.22Studiesshowthattheyhelpwithweightlossbecause your bodyuses themmore efficiently than it doesotherfats.23

One of my favorite times to use coconut milk is atbreakfast. I’ll throw a bunch of walnuts, pecans, pumpkinseeds, chia seeds, and hemp seeds into aVitamix blenderwith some berries, almond butter, and coconut milk andblenditalltogether.IcallitmyFatShake.It’sfullofhigh-quality fats, protein, fiber, and antioxidants. It keeps mefeeling energized all morning. You can pick up somecoconutmilkatyourlocalhealthfoodstoreorsupermarket.Just make sure it doesn’t have any thickening agents orweird additives.Trader Joe’s carries an organic brand thathasnoadditives.Youcanalsomakeyourowncoconutmilkathome.Allyouneedtodoispureesomeorganiccoconutchips in a blender with hot water, and then squeeze themixture through a piece of cheesecloth to extract themilk.The resulting drink is thick, creamy, and delicious—andmuch more nutritious than any milk you can find at thestore.

5. Juicing May Be Beneficial, Depending on What YouJuice

There’sbeenanexplosionofinterestinjuicinglately.Fromjuice bars to cleanses to cold-pressed juices sold insupermarkets, juicing has become a $2-billion-a-yearindustry—and for good reason. I’m a huge fan of greenjuices made without sugar, fruit, or other non-plantsubstances. Many “green juices” with added fruit containmoresugarthanacanofsoda.Iftheyarepuregreenjuices

(added lemonandgingerare fine), theyareagreatway toincludelotsofvitamins,minerals,detoxifyingnutrients,andcancer-fightingcompoundsinyourdiet.Butyouhavetobecareful.Fruit juicecangetyouintotrouble.Afterall,sugarisstillsugar,whether itcomesfromorange juiceororangesoda.Togetan8-ounceglassoforangejuice,you’dhavetosqueezefourtofiveoranges,whichwouldprovideabout21gramsof sugar.That’s almost asmuchasyou’d find inanequivalent amount of Coca-Cola! Juicing fruit removes itsfiber, which, as we saw in the fruit chapter, negativelyaffectsthewayyourbodydigestsandabsorbsitssugar.

But ifyou juicemostlyvegetables instead,you’llget apotent dose of phytochemicals and disease-fightingcompounds without all the sugar. I recommend juicingorganic veggies like kale, spinach, broccoli, Swiss chard,andcelery.Beets,carrots,cucumbers,andradishesaregreatas well. But you have to limit the beets and carrots—theyturnintosugarwhenyoujuicethem.Toreallylivenupyourfresh juice, you should add lemon and a bunch of spicesandplantsthatyoumightnototherwiseeat,suchascilantro,parsley, and gingerroot, which provide a little kick. Useorganicproducewheneverpossible.Andifyou’regoingtoadd fruit, stick with lower-sugar varieties like blueberries,raspberries, and strawberries and avoid the more sugaryfruitslikegrapesandpineapples.Alittleappleisokay.

It’s true that by juicing vegetables youmiss out on allthefiberthattheplantscontain.Butkeepinmindthatfiberisn’t the only beneficial part of the veggie. The

phytonutrientsareimportanttoo.I’mnotsayingyoushouldreplace every meal with green juice. But if you can get acupful of phytonutrientswithout a bunchof sugar, that’s agoodthing.Andyoudon’tnecessarilyhavetothrowalltheleftoverpulpaway.Youcanuseit tomakemuffins,frozenice pops, quiches, and even casseroles. Juicing is a goodway to be resourceful. If you have a bunch of veggiessittingaroundthatmightotherwisegotowaste,putthemtogood use by tossing them in your juicer.Themore plantsand veggies you consume, the better. One of my favoritejuice combinations is kale, apples, cucumbers, celery,lemon,parsley,gingerroot,anddaikonradish.It’sdelicious,refreshing, and full of plant chemicals that boost yourbody’scapacitytoheal,rejuvenate,andrepair.Evenbetter,blendthemintoasmoothieandkeepthefiber.

6. The Bottom Line on Wine

By now the research on alcohol and its health benefits—whilenotdefinitive—isstartingtolookprettysolid.There’sno shortage of large studies showing that people whoconsume small doses of alcohol, especially wine, areslightly less prone to disease. They also have longer lifeexpectancies thanteetotalers(maybeit’sbecausetheyhavemore fun).A largemeta-analysis published in theArchivesof Internal Medicine combined thirty-four prospectivestudiesonmenandwomenaroundtheworldandfoundthatthose who consumed roughly one or two drinks per day

livedslightlylongerthanpeoplewhodidnotdrinkatall.24However, thesearecorrelationstudies, so theydon’tprovecause and effect.But alcohol is a double-edged sword:Asthe number of drinks you consume surpasses one or twodaily,so,too,doesyourriskofmortality.Peoplewhodrinkthe most have shorter life expectancies than those whoabstain. In other words, a little bit of alcohol is generallybetter than none, but beyond that there are no healthbenefits—onlydownsides.

Thesame lawofdiminishing returnsapplies toalcoholandchronicdiseases.Alargemeta-analysispublishedintheJournal of theAmericanCollege of Cardiology found that“light to moderate” alcoholconsumption protects againstheart attacks.25 Another study in theAnnals of Oncologyfound that light drinking lowers the risk of some forms ofcancer in men.26 But the risk of both heart disease andcancer is higher among people who consume more thanroughlyonedrinkaday.

These studies comewith the usual caveats about largeepidemiologicalstudies.Theycan’tprovecauseandeffect.Therecouldbeotherfactorsatplaythatprotectpeoplewhoimbibe from time to time. It’s possible they consumemorenutritiousdietsorexercisemoreoften.Butthereisevidencefrommore rigorous studies that suggest these findings arenotafluke.InarandomizedcontrolledtrialpublishedintheAnnals of Internal Medicine, researchers recruited 224nondrinking adults with type 2 diabetes.27 Then they

assigned them to have one of three beverages each nightwith dinner over a two-year period: a small glass of redwine,whitewine,ormineralwater.Thestudyfoundthatthepeople in both wine groups had improved blood sugarcontrol,while thegroup thatdrankonlywaterdidnot.Butthe red wine group did the best. They experiencedreductions in their cardiovascular risk factors. TheirprotectiveHDL cholesterol increased as a result of the redwine, and their overall cholesterol and lipid profileimproved.

Takenasawhole, theresearchsuggests thatalcohol insmall amounts can be good for you.That’s especially thecase for red wine. It contains antioxidants and flavonoidssuch as resveratrol and quercetin, which improve arterialhealth, reduce inflammation, and protectmitochondria, thefactories in our cells that convert the food we eat and theoxygenwebreatheintoenergy.28However,thestudiesthatdemonstrated thebenefitsof resveratrol found that ratshadtoconsumeanamountequivalenttowhatwouldbein1,500bottles of redwine to reap the benefits.Therapeutic dosesare available in pill form, but wine isn’t really a reliablesource of resveratrol. The key—and this cannot beemphasized enough—is moderation. Limit yourself to nomore than one glass of wine at night or 1 ounce of hardliquor. A study published in the American Journal ofClinicalNutritionfoundthatpeoplewhoconsumedjusttwoalcoholicbeverages inone sittingexperienceda significantdecrease in fat burning two hours later.29Whilewine and

hardliquorareokayinsmallamounts,beerisoff-limits.It’sloaded withcarbs (one can of beer has about the sameamount as a slice of white bread) and gluten. Sugarycocktails are alsooutof thequestion, andbeer alternativessuchashardciderarenotanybetterthanbeer.30

7. Toss Sports and Energy Drinks in the Trash

These are useless modern concoctions, so let’s deal withthem all at once. “Sports” drinks like Gatorade and itsimitators were invented to replenish the sodium andpotassium lost under a hot sun. And while it’s true thatintense exercise in the hot sun can deplete thoseminerals,athletes certainly don’t need to consume the insane, soda-rivalinglevelsofsugarpackedintoabottleofsportsdrink.Most of us probably don’t need to drink anything besideswaterwhenweexercise,butifyoudoworkoutsointenselythatyouneedfluidreplenishment,youcanbuyelectrolytesinpowderedorliquidformandaddthemtoplainwaterforthe same resultwithoutall thecalories.Youcanalsodrinkcoconut water or watermelon water for better, healthierhydration.

“Energy”drinkslikeRedBullcontainmassiveamountsof caffeine, sugar, artificial flavors, colorings, stimulants,andahostofotherchemicals.Theycanleadtohighbloodpressure, cardiac arrhythmia, and even death.31The aptlynamedMonsterbrand, theleader in this industry,nowsellsa 20-ounce drink called Mutant—with 72 grams of sugar

(almosttwiceasmuchasacanofCoke)and115milligramsof caffeine (more than coffee) all in one big, lethalbeverage. It’s a heart attack in a can.Avoid these like theplague.

8. Green Tea Helps You Burn Fat Without Breaking aSweat

And at lastwe come to the beveragewith awell-deservedhalo—a green halo. Green tea contains catechins such asEGCG (epigallocatechin gallate) and flavonoids,which arecancer-fighting phytonutrients and detoxifiers.32 It helpsprotect against heart disease, high blood pressure, liverdisease, high cholesterol, and inflammation, and itstrengthens the immune system.33 Drinking green tea isalso one of the easiest ways to burn fat.That’s because itcontains an abundance of catechins, which increasethermogenesis (calorie burning) and prevent thedamagingeffects of free radicals onyourmetabolism.A study in theAmerican Journal of Clinical Nutrition found that peoplewhoconsumed690milligramsof catechins fromgreen teaeach day for three months lost more weight and body fatthana controlgroup—and thatwaswithout changingwhattheyateor reducing theamountof food theyconsumed.34Green teabecomesevenmorebeneficial inmatcha form—powdered tea leaves thatyoucanmixwithwateroradd tosmoothies,whichisoneofmyfavoritewaystoconsumeit.

Another great choice is hibiscus,which has been usedin Chinese folk medicine to treat high blood pressure andinflammation for centuries. But at the end of the day, youreally can’t go wrong with any commercially availableorganic tea—green, white, or black. One caveat is licoricetea. A little is good; a lot causes high blood pressure.According to the National Cancer Institute, herbal teascontain disease-fighting polyphenols that rid our bodies offreeradicalsandmayevenpreventcancer.35

THE ENVIRONMENTAL IMPACT OFYOUR FAVORITE BEVERAGESCoffee: In exchange for doing a grueling and oftendemanding job,manycoffee farmers receive as little as10percentoftheretailpriceoftheirproduct.Highdemandforcoffee has also led to the destruction of rain forests andanimal habitats. According to the World Wildlife Fund,more than 2 million acres of forests have been cleared inCentral America alone for coffee farming. Additionally,industrial coffee farming requires a massive amount ofchemicalsandfertilizersthatpolluteourenvironment.

Tea: Most tea is grown as a monoculture, whichdramatically decreases biodiversity through habitatdestruction.According to theEthicalConsumer’s guide ontea, “Monocultures provide the perfect environment forpests, resulting in an increased use of toxic pesticides.

Pesticideshavea lastingeffectuponsoilquality,aswellasdevastating impacts on local wildlife and the workersapplying the pesticides.”Theamountofchemicalsusedontea plantations is destroying local wildlife, includingelephants that are grazing on pastures treated withpesticides.

Orange juice: PepsiCo, the food giant that ownsTropicana, decided to do some research on the carbonfootprint of its conventionally produced orange juice.Thecompanydiscovered that60percentofTropicana’scarbonemissions come from fruit growing: irrigation, fertilizers,and pesticides, plus maintaining the orange groves andprocessing fruits into juice.36The remaining40percent ofemissions come from transportation, packaging, and otheraspectsoftheprocess.Thistiesintowhatwe’vediscoveredabout conventionally grown, mass-producedanything: Ituses a lot of natural resources and a massive amount oftoxicpesticides.Organicjuicesaredefinitelyabetterchoice,but my recommendation is to avoid commercial juicesaltogether. If the occasion really calls for it, squeeze yourown!

Soft drinks: Do we need any more reasons to stopdrinkingsoda?Well,herearea few.Thewaste fromsugarproductionfindsitswayintooceansandwaterways,killingaquatic life. It contaminatesourdrinkingwater, too.About132gallonsofwaterareneededtoproduce2litersofsoda.In 2009, a Coca-Cola plant in India was accused ofoverextractinggroundwater, leaving local farmershighand

dryandpromptingmanypeopletoprotest.37Thesadfactisthatwhereversoftdrinksbecomeapartof thediet,obesityandenvironmentaldestructionfollow.

All drinks comewith potential social or environmentalcosts.Sohowcanyoudrinkresponsibly?

Whenitcomestotea,coffee,andjuices,myadviceistostick to organic. For tea and coffee, I recommend buyingFairTradeCertified,whichensuresthatfarmersandworkersaregettingafairpricefortheirproducts.YoucanalsolookfortheRainforestAllianceCertifiedlogo,whichensuresthatthe coffee farms provide habitats for birds and that theyprotecttheirworkers.

Herearesomeusefulguidesthatcanalsobehelpful:

TheFairTradeUSAguidetocoffeeandtea,whichcanhelpyoufindoneofthe500certifiedbrandsinNorthAmerica:https://fairtradeusa.org/shopping-guide.TheEthicalConsumer’sguideforpurchasingthemostenvironmentallyfriendlyteas:http://www.ethicalconsumer.org/buyersguides/drink/tea.aspx.TheMotherJones’guidetowhichliquorandalcoholarebestfortheplanet:www.motherjones.com/environment/2010/11/carbon-footprint-beer-whiskey-tequila.DryFarmWines,whichisawineclubthatdeliversonlyadditive-freeorganicwines:www.dryfarmwines.com.AlissaHamilton’sacclaimedbookSqueezed,whichprovidesaninsidelookatsomeofthesordidaspectsof

thejuiceindustry.Mywebsitewww.foodthebook.comforalistofmytopfiveshakerecipes.

BEVERAGES: WHAT THE HECKSHOULD I DRINK?There’snothingyouabsolutelyneed todrink tobehealthyother than clean, pure water. But many beverages can beokayifthey’renotloadedwithsugar,stimulants,thickeningagents,andotherartificialorharmfulingredients.

Water,aspureaspossible—ideally,filteredTea,especiallygreentea,brewedathomeCoffee,aslongasyoudon’toverdoitWineinmoderation(1glassaday,5ounces)Spiritsinmoderation(1drinkaday,1ounce)Homemadegreenjuices,shakes,andsmoothies,aslongasyoudon’tincludehigh-sugarfruitsCoconutwaterandwatermelonwater(lookforWTRMLNWTRbrand),whicharelow-sugargoodchoicesforsportsorrehydration

BEVERAGES: WHAT THE HECKSHOULD I AVOID?

Bottledwater(alsobecauseoftheharmtotheenvironmentofwasteplastic)Vitaminwaterorother“enhanced”watersWaterscontainingflavoring,coloring,orsweeteningAnyfruitjuiceyoudidn’tsqueezeyourself(andeventheninmoderation)Anyfruitorvegetablesmoothieorshakeyoudidn’tmakeyourself(becauseit’sprobablyloadedwithsweetenersandotherjunk)SugaryorartificiallysweetenedcoffeedrinksSweetenedorflavoredicedteasMilkBeer(glutenplusatonofcalories)DidImentionthatsodaandsugar-sweetenedbeveragesarebadforyou?

PART III

WHAT ELSE YOUNEED TO KNOW

ABOUT FOOD

Now that we’ve gone over the main food groups, youshould be completely equipped to eat and drink properlyand live a long, healthy life, correct? Thatwould be true,except eating isn’t as simple as that. There are plenty ofthingsweeatthathavethepowertodousharm,andthisisespecially true of the substances—everything frompesticides to artificial ingredients—that are in our foodsupply without our knowledge. Even the containers thathold the thingswe eat can be bad for us.There’s also thequestion of processed foods to consider—contrary to thecurrentwisdom, they’re notall toxic,butmostare,andweneed todistinguish thegood from thebad.On thepositive

side, there are plenty of small touches we can add to ourmealsthatbringmoreflavorandexcitement.Ourimpulsetoimprovehealthyfoodtobettersuitourtastescanbeaforcefor good and healing, as long as we choose our spices,condiments, dressings, and seasonings wisely. In thissection,we’lladdressallthosesubjectsandmore,plushowto purge your kitchen of everything unwholesome andreplace itall inaway thatwill supportgoodeatingaswellasgoodhealth.

THINGS TO KEEP OUT OF YOUR FOODThe list of potentially dangerous substances is long. Buttheseitemsareeasytosteerclearof,onceweknowwhattolookfor.

Unhealthy Processed Foods

People have been processing food virtually from day one.Untilrefrigeration,itwastheonlywaywehadofpreservingperishablestoeatlater.Cookingisaformofprocessing.Soare curing, drying, smoking, fermenting—the list goes onand on.Whole foods processed using traditional methodsand ingredients arenot somethingweneed to avoid.Someprocessing actually improves food by making its nutrientsmoreavailableorpotent.Wejusthavetounderstandwhichprocessedfoodswecansafelyeat—we’llgooverthoselater—andwhichonesare,infact,tobeavoided,suchasfoodswiththeseingredients:

Anythingwithingredientsthataredifficulttopronounce.Theseproductssurelycontainsubstancesthatbelonginachemistryset,notinyourbody.Anythingthatdidn’texistinyourgrandmother’sday—maybeevenyourgreat-grandmother’sday,dependingonhowoldyouare.Anythingcontainingsoybeanoil.Anythingcontaininghigh-fructosecornsyrup.

Anythingwiththeword“hydrogenated”initsname.AnythingadvertisedonTV.HaveyouseenacommercialforbroccoliorsardinesduringtheSuperBowl?Theworstfoodsgetthemostairtimeontelevision.Anythingwithacutename.FrootLoopsarenotagoodsourceoffruit.Anythingyoucanbuyatadrive-throughwindow.Anythingwithmonosodiumglutamate(otherwiseknownasMSG),eventhoughtheFDAsaysitissafe.It’sanexcitotoxin—aneurotransmitterthatisknowntokillbraincells.1WeassociateitwithChinesecuisinebutfoodcompaniesuseitinmanyitemswithoutourknowledge.Theyeventrytohideitspresence,callingit“hydrolyzedvegetableprotein,”“vegetableprotein,”“naturalflavorings,”andevensimply“spices.”Spices?Tricky,right?Andtheworstnews—itinduceshungerandcarbcravings,soyou’lleatmoreofit.It’swhattheygivetolabratsinexperimentstofattenthemup!Anyfoodinanaerosolcan.Anythingcalled“cheesefood”(whichisneithercheesenorfood).Anythingwithartificialsweeteners.Anythingwithanytypeofadditives,preservatives,ordyes(ofwhichweeatabout2½poundsperpersonperyear).Anyfoodwithmorethanfiveingredientsonthelabelunlesstheyareallthingsyourecognize,suchastomatoes,water,basil,oregano,salt.

Pesticides and Herbicides

Conventionally grown produce is treated with toxicchemicals designed to kill insects and other pests. Shouldwe be surprised to learn that these substancesmay not becompletely harmless where our own health is concerned?There’snoquestionthatresiduesofthesechemicalsremainonthefruitandvegetablesweeat,andthenmaketheirwayinside our bodies.Once inside, these chemicals have beenlinked to cancers, Parkinson’s disease, autism, and manyother ailments. They also hurt us indirectly bycontaminating our soil and water. Even nitrogen-basedchemical fertilizers damage the environment. We have adead zone the size of New Jersey in the Gulf of Mexicobecause fertilizer runoff has led to an overgrowth of algaethatmonopolizesthewater’sdissolvedoxygensupply.2

Organic agriculture offers a safer alternative, but notonethat’salwayseasilyavailable(oraffordable).Ifouronlychoice is nonorganic produce or no produce at all, weshould choose the former. But I believe we can do betterthan that. First, most of us can grow at least some of ourfood.That’shealthy,safe,andeconomical.Second,wecanchoose thevegetablesand fruit thatareproven tohave theleastamountofpesticideresidue.Therereallyisnoneedtob u yeverything organic. Ifwe buy in-season produce atfarmers’marketsfromsmalllocalgrowers,weprobablyalsowindupeatinghealthier food.Thefoodstampprogram,orSNAP, provides double bucks if you shop at farmers’markets. Finally, we can use the research done by the

Environmental Working Group to guide us. Followingyou’llfindtheirlistofforty-ninefoodsrankedaccordingtotheir pesticide risk, number one being the most toxic. Iwouldfocusonthebottomthirtyifyoucan’taffordorganic.Ifyouwanttoeatanyofthefoodslistedinthetoptwenty,chooseorganic.

1.Strawberries2.Apples3.Nectarines4.Peaches5.Celery6.Grapes7.Cherries8.Spinach9.Tomatoes

10.Sweetbellpeppers11.Cherrytomatoes12.Cucumbers13.Importedsnappeas14.Domesticblueberries15.Potatoes16.Hotpeppers17.Lettuce18.Kale/collardgreens19.Importedblueberries20.Plums

21.Pears22.Raspberries23.Carrots24.Wintersquash25.Tangerines26.Summersquash27.Domesticsnappeas28.Greenonions29.Bananas30.Oranges31.Watermelon32.Broccoli33.Sweetpotatoes34.Mushrooms35.Cauliflower36.Cantaloupe37.Grapefruit38.Honeydew39.Eggplant40.Kiwi41.Papaya42.Mangoes43.Asparagus44.Onions45.Frozensweetpeas46.Cabbage47.Pineapples

48.Sweetcorn49.Avocados

Additives

How much of what we eat doesn’t even qualify as food?More than isgood forus.TheaverageAmericanchildhasconsumed7½poundsofchemicalsbytheageoffive.Therearemore than15,000 chemicals in our food supply.Manydon’thavetobelistedoningredientslabels,andmanyhaveneverbeentestedforsafety.

It’s a scary thought: By the time we’re adults, ourbodies have been infiltrated by thousands of non-foodsubstances, things never consumed before by humanbeings.Poundsandpoundsofthem.Chemicalformulationswithdubiousscientificbacking.Newlyinventedsubstancesthatmake foodeasier toprocess,or thatkeep it fresher forlonger,orthatgiveitacolorortasteorconsistencythatthemanufacturerbelieveswewant.Whoknowswhatthelong-termeffectswillbe?

The Food and DrugAdministration’s job is to protectus, but that doesn’t always work so well. Scientists beganquestioning the safety of trans fats a good50 years beforethey were declared not safe to eat by the FDA—a halfcentury’s worth of damage done to those of us whounknowingly ate them. Even the containers that hold ourfood pose a danger, because they contain phthalates andbisphenol A (BPA), which we only recently learned are

dangerous.So, what’s the solution? Eat food, not food-like

substances. Itmaynotalwaysbepossible,butyouneed tobe sure to avoid the really bad ones. The roster of foodadditivesallowedby thegovernment islong; it reads likeaphone book.3 It’s an eye-opener, and for most of us,completely impossible to navigate. Luckily, we haveorganizationslookingoutforus.

The Environmental Working Group (EWG) hascompiled a detailed report on food additives, including aDirty Dozen list that calls out those that pose the greatestdangertoourhealth:4

1.Nitratesandnitrites(whichturnintocarcinogenicnitrosamineswhenheatedathightemperatures):Usedtocolor,preserve,andflavorprocessedmeatslikebacon,hotdogs,andsalami;a“probable”carcinogenaccordingtotheWorldHealthOrganization.

2.Potassiumbromate:Foundinbreadandotherbakedgoods;linkedtovariouscancers;notallowedinfoodinCanada,theUnitedKingdom,ortheEuropeanUnion.

3.Propylparaben:Usedinbakedgoods;believedtobeanendocrinedisruptor;alsomaybecarcinogenic.

4.Butylatedhydroxytoluene(BHT):Usedasapreservativeincerealandotherfoods;causedcancerinanimaltests.

5.Butylatedhydroxyanisole(BHA):SimilartoBHT;listedbyCaliforniaasacarcinogen.

6.Propylgallate:Usedinfoodwithanimalfats,likelardandsausage;maybecarcinogenic.

7.Theobromine:Usedinchocolate,bread,andsportsdrinks;inanimaltestingithadpossibleeffectsonreproductionanddevelopment.

8.Flavorings,naturalorartificial:Evenwhenthesesay“natural,”theymaybeextractedusingotherchemicalsthataren’tlisted.Anytimeyouseeawordlike“flavors”or“spices,”it’scauseforconcern.Naturalvanillaflavorcomesfrombeavers’analglands.Lookitupifyoudon’tbelieveme.

9.Artificialcolorings:Associatedwitheverythingfromcancertohyperactivityinchildren.

10.Diacetyl:Flavoring,likethe“butter”tasteinmicrowavepopcorn;hasbeendeemedhazardousfortheworkersinthefactorieswhereit’sused.

11.Phosphates:Inthousandsoffoods;linkedtoriskofcardiovasculardiseaseandosteoporosis.

12.Aluminumadditives:Suchassodiumaluminumphosphateandsodiumaluminumsulfate;usedasstabilizers;linkedtoneurotoxicity.

13.Calciumproprionate:ApreservativeusedinflourthataffectsyourgutfloraandproducesneurotoxinsthatcauseADHDandautism.

Anotherwatchdogorganization, theCenter forSciencein the Public Interest (CSPI), also compiles a list ofadditives, which it categorizes variously as “safe,” “cut

back,” “caution,” “certain people should avoid,” or“avoid.”5 For the full list, visit https://cspinet.org/eating-healthy/chemical-cuisine. For simplicity, here’s their list ofwhattoavoid:

PotassiumbromateArtificialcoloringsAspartame(akaNutraSweet)Azodicarbonamide(ayogamatingredientusedinSubway’ssandwichbread)Brominatedvegetableoil(BVO)Butylatedhydroxyanisole(BHA)CaramelcoloringMycoprotein(ameatsubstitutemadefromfungus,whichhasreportedlycausedextremeallergicreactionsinsomepeople)Quorn(brandnameoffoodsthatusemycoprotein)Olestra(Olean)PotassiumiodatePropylgallateSaccharinSodiumnitrateSodiumnitriteSucraloseTertiarybutylhydroquinone(TBHQ)Artificialsweeteners

There aremanymore compounds that are concerning.

Almost all commercial bread products contain the additivecalcium propionate.This has been shown to cause autisticbehavior in rats and in kids.6 It’s enough to make youwonder if there’s a link between the 133 pounds of flourconsumedbyeachAmericaneachyearandtherisingrateofbrain disorders such as ADHD, autism, depression, andmore.

Now, not every additive is equally harmful.There’s along list of them rated by the FDA as GRAS—generallyrecognized as safe:https://www.fda.gov/food/ingredientspackaginglabeling/gras/.But notice the wiggle room in that term. It doesn’t statecategorically that these substances are harmless. It justmeans that as of right now the consensus is that they’reokay.Butthatcanalwayschange,sowhytakeunnecessaryrisks?Ifyoudon’tknowwhetheryoushouldeatsomething,youprobablyshouldn’t.

Genetically Modified Organisms

There’sconflictingevidenceonthisone.SomescientistssayGMOsaresafeandanecessityifwe’regoingtofeedalltheworld’s inhabitants and protect the environment. But thatpropagandamaynotbetrue.

When first invented,GMOsheld lots of promise—theywould produce high yields and be insect resistant, therebydecreasing ourdependence on toxic pesticides. It hasn’tworked out that way. Twenty years ago, Europe banned

GMOfoodswhile theUnitedStateswent full steamahead,especially with soybeans and corn.What happened? TheyieldswerenotbetterforGMOcrops,andtheUnitedStatesincreased its chemical and pesticide use by 21 percent,whereas Europe saw a 65 percent reduction.7 Putting thesafety issues aside, GMO agriculture has simply failed tofulfillitspromise.

Therehasbeenanationwidepush to requireproducersto label all foodscontainingGMOs.Monsanto, theworld’slargest seed company, and other food corporations foughtthese efforts,whichonly reinforced the suspicion that theyhad something to hide. Nonetheless, the consumerspersisted,andthefederalgovernmentnowrequireslabelingon all genetically modified food. However, as with mostfederalregulations,thereisalotofgrayarea.Andaswe’veseen,thefoodindustryisquitegoodatwigglingoutoftheirlegal obligations. It is best to avoid industrial food and eatorganic as often as possible.That is better for your healthandsolvestheGMOproblem.

Should we be eating GMOs at all? In Europe, they’restill banned.That’s unlikely to ever happen in the UnitedStates.But inmy opinion, until the science becomesmoredefinitive,weshouldavoidgeneticallymodifiedfoodswhenwecan.

Antibiotics

Areported24millionpoundsof antibiotics areused every

yearintheUnitedStates—mostofitforfarmanimals,partlytopreventinfectionsbutmainlyasawaytofattenlivestockand poultry faster. One estimate says that 70 percent ofantibioticsgiventoanimalsispurelytostimulategrowth.Bynow we know the effects of excessive antibiotics use: Itdisrupts the microbiome of man and beast, causinginflammation,weightgain,andillness.8

Antibiotics also promote the growth of superbugs:dangerous, drug-resistant microbes that make us sick andcan even kill us because we can’t kill them. They areresistant to all current antibiotics.These germs make theirwayintoproducewhenanimalmanureisusedasfertilizer.

Nonmedical use of antibiotics should be banned, andonly the political power of Big Agriculture prevents thisfromhappening.TheFDAmerely“recommends” that theiruseasagrowth factorbecurtailed, leaving itup to thebiganimalfactoryfarmstodecidewhetherornottousethem.

So far, the food industry has been lousy at policingitself. So,weneed to takematters into our ownhands andbuythemeatonlyofanimalsthathaven’tbeentreatedwiththese drugs. Go with grass-fed and organic to guaranteeantibiotics-freemeat, although some nonorganically grownmeat is grownwithout the use of antibiotics and is labeledthatway.

Hormones

Cows and sheep, when treated with estrogens and other

growth hormones, grow bigger faster, making them moreprofitabletothegrower.Thisiswhytheuseofthesenaturaland synthetic substances is so widespread. But is there adownside?Yes.

There’s some evidence that consuming the meat ofanimals treated with hormones is associated with higherlevels of IGF-1, a growth factor in humans that’s beenlinked with increased risk of cancer.9 Steers raised onfeedlotshaveDESpelletsplacedintheirearstofattenthemup. That’s the same hormone that caused major birthdeformities and cancer when it was given to pregnantwomeninthe1960s.10

Dairy cows are treated with something calledrecombinant bovine growth hormone (rBGH), which isassociated with early-onset puberty in girls as well asincreased levels of IGF-1. The FDA currently allows sixhormones in the food supply, including estradiol, estriol,testosterone, and progesterone—the sex hormones that canaccelerate the age at which puberty occurs. Othercontributors to early puberty include our high-sugar diet,caffeine, artificial sweeteners, and “xenoestrogens”—estrogen-like compounds found in plastics andpetrochemicalpollutantsincludingBPA(bisphenolA).

What dowe do?Aswith antibiotics, injecting animalswith hormones does not do us any good, sowhy take thechance?Better to eatanddrinkorganic and consume foodmade without hormones and antibiotics. It will serve youwellinthelongrun.

Emulsifiers and Gums

Emulsifiersandthickenersareusedto“improve”thetextureand consistencyof awide rangeof processed foods.Lookforthesetoavoid:

Carrageenanisanadditivethatiscommonlyfoundinlongingredientslists.It’sderivedfromseaweed,whichmakesitsoundhealthy.Butit’snot.Ithasbeenlinkedtocolitisandotherdigestivetractailments.11Xanthangumisalsoextractedfromplantsources,anditisalsowidelyusedtothickenpackagedfoodsandbeverages.It,too,isassociatedwithdigestiveproblemsandmayalsocauseextremeallergicreactionsandautoimmunedisease.12

Both these additives, of course, are approved by theFDAandconsideredtobesafe.

There are many other thickeners that can also causeproblems.Takemicrobial transglutaminase, for instance. Itis a form of hidden gluten that is manufactured frombacteria and then put into many processed foods to makethemsticktogether.Itdoesn’thavetobelistedonanylabel.So,asyoucansee, it isbest (yetagain) to stayaway fromprocessedfoodsandeatrealfoodasoftenaspossible.

Chemicals in Containers

BPA or Bisphenol ABPA is used in plastic containers and to line metal cans,theoretically to protect us from aluminum that mightotherwise leech intoour food.According to theFDA,BPAis safe—or, at least no one has so far proven otherwise.13Butthereisevidencethatitmaymimicestrogen,meaningitmightdisruptour endocrine systemandcouldbe linked toinfertility and miscarriages. BPA may also increase ouroutput of insulin, the fat storage hormone, promotingobesity anddiabetes.14 It’sbanned for use in baby bottlesin Europe, but it is still in use in water bottles and othercontainersintheUnitedStates.

PhthalatesThese are also used to harden plastic containers. Studieshaveshown that theyaffect the reproductivesystem,15 thebrain,16andmore.Still, they’renotbanned.Butremembertransfats?IttooktheFDAaboutfivedecadestolistentothescience and put an end to their use.Avoid phthalates bychoosing packaged foods stored in glass containers. Or,betteryet,avoidpackagedfoodsaltogether.

Phony Fats and Fake Butter

We’ve discussed these throughout the book, so there’s noneed to go into detail again. In 2013, the Food and DrugAdministrationfinallyacknowledgedthathydrogenatedand

partially hydrogenated trans fats are unsafe for humanconsumption andordered them removed fromour foodby2018.17Thanks,FDA.And even if you “can’t believe it’snotbutter,”trustme,yourbodycan.

Refined Oils High in Omega-6 Fatty Acids

Refined oils are deceptive because they come fromlegitimateplantsources—likecorn,soybeans,rapeseed(thesourceofcanolaoil),sunflowerseeds,andsafflowerseeds.Still, they’re anything but beneficial. Not because they’reinherentlyunhealthy—they’renot.Theproblemistwofold.

First, these oils are all highly processed and refined inhigh-heatprocessesthatusesolvents,deodorizers,andotherchemicals, which the government doesn’t requiremanufacturerstolistamongtheingredientsonthelabel.

Second, they’re high in omega-6 fatty acids. As wediscussed in the chapter on fats and oils, the standardAmericandiet, rich inprocessed foods, is alsoabundant inthoseomega-6s,whichmaycausechronicinflammationandalltheillsthattypicallyfollow.Getyouromega-6sfromrealfoodsuchasnutsandseeds.

THINGS YOU CAN ADD TO YOUR DIETThereareplentyoflittletoucheswecanaddtoourfoodtomakeitmoredelicious,andifwechooserighttheycanalso

makemealsmorenutritious.

Spices, Herbs, and Other Condiments: The PowerfulMedicine in Our Food

Prized for centuries, and the inspiration for trade routesestablished as far back as 3000 BC, spices and herbs arecelebrated not only for their flavors but also for theirmedicinalpowers.Some, liketurmericandginger,areanti-inflammatory. Others, like oregano, are antibacterial andantifungal.These and many more were eaten daily beforetheinventionofpharmaceuticals.Andmanyarestillreveredand regularly consumed by people in places where costlydrugs are out of reach. In fact, many drugs are deriveddirectlyfromspicesandherbs.

Dried, their potencyoften increases. Infused in oil andused in cooking, they retain their powers.They’re easy togrow at home in tiny spaces, and although we eat just alittle,herbsandspicespackabignutritionalpunch.Mostofusdon’tusenearlyenoughofthem.

BecauseIloveusingspicesandherbswhenIcook,mypantryisalwaysfilledwithmyfavorites.Here’sapartiallistoftheonesweshouldkeephandyinthekitchen,readyforeverymeal:

Basil:goodfortheheart,antioxidant,antibacterialBlackpepper:helpstheabsorptionofnutrientsCayenneandallhotpeppers:boostsmetabolism,

increasescirculationCinnamon:improvescirculation,antimicrobialCloves:protectionfromenvironmentaltoxins,anticancerpropertiesCorianderandcilantro(theleavesofthecorianderplant):lowersbloodsugar,goodfordetoxificationCumin:helpsimmunesystem,anticancerGinger:helpsdigestion,anti-inflammatoryOregano:antimicrobial,antioxidantParsley:promotesgoodbreath,containsantioxidantsandantitumoragentsRosemary:stimulatesimmunesystem,improvesdigestionSage:goodforthebrain,anti-inflammatory,antioxidantThyme:goodforlungfunction,antioxidant,antibacterialTurmeric:goodfortheheart,anti-inflammatory,anticancerproperties

Salt

Saltisanextremelyimportantpartofhistory.It’sprominentintheBible.It’stherootoftheword“salary”andtheoriginofthesayingthatsomethingis“notworthitsweightinsalt.”Once, it was a rare, highly prized substance. Today it’severywhere.That’swheretheproblembegins.

Salt, or sodium, as we all know, has been linked tohypertension,theprecursortodeathduetoheartdiseaseandstroke, but only in a subset of people who are geneticallysalt-sensitive.Sodiumisimportantforoverallhealth,butour

sodium levels needs to be in proportion to our levels ofotherimportantminerals—mainlypotassium.Whentheratioof sodium to potassium in our bodies gets out of whack,highbloodpressure follows.So,weneedoptimal amountsof both to stay healthy. The best source of potassium iswhole,unprocessed,plant-basedfoodslikecookedspinach,broccoli, squash, avocados, papayas, and bananas (thoughweshouldn’tovereatthelattertwo).

If you’re diagnosed with high blood pressure andhypertension,you’llbe instructedtoeliminatesodiumfromyourdietasmuchaspossible.Butthisisn’tgreatadvice.Infact,patientswithheart failurewhoatea salt-restricteddietwere 85 percentmore likely to die or be hospitalized thanpatientswhodidn’tlimittheirsaltintake.18Therearesomepeoplewithhighbloodpressurewhoaresalt-sensitive.Buteven then, the research doesn’t show much benefit torestrictingsalt.Thetrick,aswe’veseentimeandtimeagain,is to avoid the refined salts ubiquitous in processed foods.We’llgettothatinaminute,butfirstlet’stalkaboutsodiumingeneral.

Sodiumisnaturallyfound inwholefoods,and,aswithanyotherfoodormineral, it’sbest initspurestform.Lookfor these foods that are rich in natural sodium to get yourrecommendeddailyallowanceofabout2,300milligrams:

MeatBeetsCarrots

CeleryChardSeaweedBeans

When it comes to seasoning, be sure to chooseunrefined varieties of salt. I prefer Himalayan pink salt,whichisasbeautifulasitsounds,aswellaskosherandseasalt inmoderation.Wecansafelyaddthese toourfood,aslongasourdietisalsorichinpotassium.Andhere’satip:Ifyou use all the amazing, potent spices and herbs we justdiscussed,youreallywon’tneed toaddmuchsalt tomakeyourmeals tastegreat.Also, if youadd salt toyourdishesafter you’ve finished cooking them, flavor-wise you’ll getmorebangforyourbuck.

Now, none of this means you can eat as much saltyfood as you want. You absolutely can be harmed by toomuchsodium.Althoughwehaveanunfairlynegativeviewof salt as bad, emerging science has disproven the “salt isbad for you” mantra. The highly refined salt that foodmanufacturers add to processed and packaged foods iskillingus.Again,itisnotthesaltyouaddtoyourfood,butthe salt added by food corporations.Refined salt has beenstrippedofanybeneficialtraceminerals(foundinseasaltorother forms of salt such as Himalayan salt) and is therepurely tomask the unpleasant tastes of the processed foodandnastyingredients.Youshouldalsowatchforrefinedsaltthat’sbeen“iodized,”orsupplementedwithiodine.Iodized

saltwasintroducedin themid-1920stosupplement iodine-poor diets that were causing goiters. But today, if you areeating enough real food that is rich in iodine—like fish,shellfish, and seaweed—then you really don’t need to getiodine from salt. Not enough iodine can cause thyroiddysfunction,butsocantoomuch.So,Irecommendstayingawayfromiodizedsaltwhenpossible.Morton’siodizedsaltalsocontainssugarintheformofdextrose.

So,as isoften thecase, thefirst thingweneedtodoisstop eating somuchprocessed food that’s high in sodium.Go through thesupermarket shelves and look for it on thelabels—it’s everywhere, including many places it doesn’tneed to be.And use salt in itsmost natural form. It’s thatsimple. If you want to learn more about how we haveunfairlymaligned salt and its healthbenefits, readThe SaltFixbyJamesDiNicolantonio.

Condiments, Dressings, Vinegars, and Sauces

There are literally thousands of items that fall into thiscategory,andifyoureadtheingredientsyou’llseethatmostbrands contain ingredients we should be avoiding—unhealthy oils, added sugars, additives, preservatives, andweirdchemicalswithlongnamesthatareaddedtoflavororcoloror thicken.Butcondimentsaremeant toenhanceourfavorite foods.We should be able to use them freely—justbesuretousetherightones.

Saladdressing:It’snutritionallycrazy,nottomentionawasteofmoney,tobuypremadedressingwhenyoucandosomuchbetterathome.Moststore-boughtdressingsarefullofhigh-fructosecornsyrup,cornthickeners,andrefinedoils,evenmanyofthe“healthy”ones.Trythisinstead:Addsomeofthebest,tastiestextravirginoliveoilyoucanfind,ideallyorganic,toajar.(Iknow,goodoliveoilisexpensive,butyou’reworthit,aren’tyou?)Mixinoilfromanotherhealthysource,likewalnutsoravocado,ifyoulikethetaste.Addvinegarofanykind—balsamicifyouwant,orwinevinegar,ricevinegarforanAsiankick,orapplecidervinegar.Next,addalittlemustard,somedriedorfreshherbsandspices,andalittlesaltandpepper.Shakeitupandyou’redone.Nowyou’vegotadressingthat’sdeliciousonsaladsandvegetables.Don’tbeafraidoftheoil,whichhelpsyouabsorbthefat-solublevitaminsinyourfood.Ifyouwanttomakeitevenhealthier,addalittlerawgarlic(½or1clove)andliquefyitallintheblender.Somepeoplealsoaddtahini,thepastefromgroundsesameseeds,foracreamierdressing.Ketchup:Buyorganic,withaslittlesugaraspossible.Andnohigh-fructosecornsyrup.Mustard:It’shealthy,aslongasitcontainsjustmustardseed,water,vinegar,andspices;stayawayfromthosethatcontainsoybeanoilandadditives.Mayo:Fineaslongasit’smadethetraditionalway,witheggsandoil,andideallynotwithnonorganiccanolaor

soybeanoil.Youcanfinditmadewitholiveoravocadooil—myfavoritekind.Vinegars:Takeyourpick—applecider,wine,balsamic,rice—theyarealldeliciousandaddapleasantzingtoadish.Fishsauce:Again,aslongasyoucanpronouncealloftheingredients,thisisagreatadditiontoyourcondimentsinventoryforAsiancooking.Soysauceandtamari:Lookforbrandsthatarebrewedinthetraditionalway,withnosulfites,coloring,sweeteners,or,ideally,gluten.Worcestershire:Usuallycontainssomeformofsugar,vinegar,anchovies,andotheringredientsforflavor.Anyotherweirdstuffhasnoplaceinit.Chilisauceandhotspicesauces:Again,makesuretherearenoaddedchemicalssuchassulfites,whichcancauseallergicreactionsandmakeyoufeelbad.Otherwise,thesemakeagreatadditiontoyourhomemadesauces.Miso:Helpyourself.It’sahealthyfermentedfoodyoucanuseinsouporsaladdressing.Andtherearemanygluten-freeoptions.Tahini:Youcanmakeitathome,orbuyitaslongastherearenoextraingredients—justgroundhulledsesameseeds.It’shealthyanddelicious,andyoucanmixitwithmiso,ricewinevinegar,tamari,andalittlewatertomakeagreatsauceforsalmonorveggies.Barbecuesauce:Makeyourown.It’seasy,cheap,andtheonlywaytoavoidtheexcesssugarandadditives

containedincommercialvarieties.Cocktailsauce:Ditto—ifyou’vegotketchup,lemonjuice,andhorseradish,you’vegotadelicioussauceforyourshrimp!

You can find great versions of all these condiments atThrive Market online (www.thrivemarket.com/foodbook),usually at 25 to 50 percentoff the retail prices youwouldfindatWholeFoodsorotherupscalehealthfoodstores.

Healthy Processed Foods

Aswe’ve said before, there aremany unhealthy processedthings to eat out there, but there are also examples madewith whole food and using traditional methods.These aretheoneswecansafelyenjoy.

Tofu,aslongasit’sorganicand,ifyoucanfindit,madefromsproutedsoybeans.Becarefulwithtofuthat’sbeensmoked,baked,orotherwiseprocessed.Sometimes,alotofsodiumandflavoringsareaddedtotofu.Tempeh,ifit’sorganic.Yogurt,aslongasthere’snosugar,fruit,orflavoringadded.Youcanmakeyourownadditionsifnecessaryonceyougetithome.Besureit’smadefromorganic,whole(full-fat),grass-fedmilk,orbetteryetgoats’orsheep’smilkifyouhavetroubledigestingcows’milk.Theyarehealthieroptionsforyou.

Kefir,aslongasyoufollowthesamerulesasyogurt.Cheese,whichwe’vebeeneatingsincebeforerecordedhistory,ismadefrommilk,bacteria,rennet,andsalt.Sometimesherbs,spices,andevenfruitmaybeadded.Butthat’sit—anyvarietythatcontainsanythingthatdoesn’tsoundlikefoodshouldbeavoided.Americancheesecannotlegallybecalledcheesebecauseitismostlya“cheese-likesubstance”containingverylittleactualcheese.TheyaretypicallycalledAmerican“slices”or“singles.”Iencourageyoutosticktoorganicsheep’sorgoats’cheese.Chocolate,aslongasit’sorganicanddark(notmilk),atleast70percentcacao.Inmoderation,naturally.Kimchi,aKoreanspicycabbagecondiment,isagreatsourceofprobioticsduetonaturalfermentation.Sauerkraut,aslongasitwasfermentednaturally,meaningwithouttheuseofvinegar.Jerkymadeofmeat,poultry,orfish,aslongasthere’snosugarorotherweirdandunnecessaryingredientsorpreservatives.WatchoutforglutenandMSG.Hummusisagreatfoodifit’sorganicandchemical-free.It’seasytomakeathomeinafoodprocessorbycombiningchickpeas,tahini,cumin,oliveoil,garlic,andlemon.Nutbutters,aslongasthere’snosugarorpalmoiladded.Nutscontainalotoffat,sothere’snoneedtoaddanymore.Mostpeanutbuttercontainshigh-fructosecornsyrupandemulsifiers.Readingredientslists,notjustthe

nutritionfacts.

GOOD HEALTH STARTS IN THEKITCHENIt’s no coincidence that as the percentage of mealsAmericansprepareandeatathomehasdwindled,ourratesofobesityandtype2diabeteshaveskyrocketed.In1900,2percentofallmealswereeatenaway fromhome;now it is50 percent. But we can completely overhaul our lives aseaters by performing a kitchen purge and restocking.Cooking is the best thing you can do for your health andyour budget, and it’s fun! It beginswith a very large trashbag (or, even better, a recycling bin).We’ll spend the firsthalf hour finding and throwing away the bad stuff that’sdamaging us every day. Then we’ll head over to thesupermarket toreplaceitallwithfoodsthatwillrestoreourgoodhealth.

Toss These

Sugarinallitsforms(exceptalittlehoneyormaplesyrup)ArtificialsweetenersAll-purpose,refinedwhiteflourAnypackagedfoodmadewithhigh-fructosecornsyrupAnythingwithsugaramongthefirstfiveingredientson

thelabel(ingredientsmustbelistedinorderofprominenceinthefood)Anythingwithingredientsthatdon’tsoundlikefood(Maltodextrin,anyone?)Anythingmadewithrefinedwhiteflour,includingpasta,bread,bagels,pretzels,muffins,andsoonAnythingmadewithsoybeanoil,vegetableoil,orhydrogenatedoilsSoftdrinksoranysugar-sweetenedbeveragesincludingenergydrinks,sportsdrinks,sweetenedteasorcoffees,andsoonAnythingmadefromrefinedgrains,likehotcereal(evenunsweetened),instantormicrowavableoatmeal,oranythingelsenotmadewithwholegrainsPowderedflavoreddrinksBreakfastcereals,sweetenedornotAnyfoodwithMSGAnyfoodwithsoy-basedproteinAnythingdeep-friedlikepotatochipsorotherkinds(bakedvegetablechipsarefine)Anythingthatincludespreservatives,flavorings,colorings,orthickenersAnybutterorfatreplacementsAnyyogurtcontainingsugarsorfakesweetenersAnyfrozendishcontainingnon-foodingredients(checkthelisthere)Anythingwhite—rice,bread,potatoes(exceptonions,cauliflower,daikonradish,orwhitefish)

Skimmilkoranynon-grass-fedornonorganicdairy

Keep or Purchase These

Cannedwild-caughtsalmon,mackerel,sardines,andanchoviesNuts(almonds,Brazilnuts,walnuts,pecans,macadamias,cashews,pinenuts,hazelnuts;allrawandunsalted)Nutbutters(noaddedsugar,salt,oroil)ExtravirginoliveoilVirginorganiccoconutoilSeeds(pumpkin,groundflax,hemp,andchiaseeds)Vinegar(balsamic,applecider,wine,rice)UnsulfuredmolassesorrawhoneyWholegrains(quinoa,millet,teff,amaranth,blackrice,brownrice)Beans(smallerbeanssuchaslentil,adzuki,andnavybeans)GreenteaorhibiscusteaHerbsandspicesHealthycondiments(seethelisthere)

Perishables

Fresh,organic,seasonal,nonstarchyvegetablesFresh,starchyvegetablessuchassweetpotatoesandwintersquashFresh,organic,seasonal,low-glycemicfruit

FreshorfrozenorganicorwildberriesGrass-fedbeefandlambPasture-raisedporkandpoultryPasture-raisedeggsWild-caughtsalmon,mackerel,andothersfromthelow-mercurylist,whichisinthechapter“FishandSeafood.”Anykindofshellfish(keeplobstertoaminimumbecauseofhighmercurylevels)Grass-fedbutterorgheeWhole-milk,grass-fed,unsweetened,organicyogurtorkefir,ideallygoats’orsheep’sWhole-milkcheesemadefromgrass-fedanimalmilkswithoutpreservativesorchemicals

IS FOOD ENOUGH, OR DO WEREQUIRE MORE?Dowereallyneed to takenutritionalsupplements?No,notas long aswe follow a traditional hunter-gatherer lifestyle,eating onlywild plants, game, and fish; livewhere the air,water,andsoilarepureanduntouchedbypollution;getlotsofphysicalexerciseanddirectsunlight;sleepsoundlyninehours a night; and stay untroubled by the stresses andanxieties of modern living. If that describes your life, feelfreetoskipthissection.

Upto90percentofAmericansaren’tgettingenoughofthe nutrients that are critical for healthy functioning.19

We’re functionally deficient in vitamins, minerals,micronutrients, and fatty acids.We don’t suffer noticeablyin the short term from scurvy or rickets. But theseinsufficiencies damage us decades down the line.We gettoo little folicacidtodayandsuffercancerinthefuture.Orwe get too little vitamin D and wind up with osteoporosissomeday.Thesearecalledlong-latencydeficiencydiseases.Youwon’tgetrickets,butyoucangetcanceranddieearlyand will be more susceptible to infections, depression,fatigue, and muscle weakness if you are insufficient invitaminDforalongtime.20

Thevegetablesandfruitsweeatmay lookhealthy,butthey have been compromised. Thanks to modernagricultural practices, the soil where they grow has beendepletedofnutrients,sostrongchemicalfertilizersareusedinsteadofthegentlernaturalkind.Pesticidesandherbicidestake their tollon theentireecosystem,us included.Plus, inorderforproducetoreachusandstillbeedible, itmustbeharvested prematurely, before the nutrients have had achance to fully develop. Then it’s shipped long distancesand stored in warehouses, further diminishing its benefits.The average apple you buy at a supermarket is stored foraboutayear.Organicisbetterbecauseithasnoagriculturalchemicals, is more nutrient-dense, and contains morephytonutrients. But even organic produce is picked early,shipped long distances, and stored for ages. Try organicbroccolifromthestore,thengrowsomeandeatitrightoutofthegarden.Youwilltastethedifferenceimmediately.So,

if you can’t get all the nutrients you need from yourproduce,howcanyougetthem?

This brings us back to the importance ofsupplementation.Most people I talk to are confused aboutsupplements. Even doctors, nutritionists, and other healthexpertsareuncertainofhow toadvise theirpatients.Why?Because there’s somuch conflicting information out there.One day we’re told that extra vitamin E is necessary; thenext, we hear that too much may cause cancer. We’reinformed that taking folate is healthy; before long, theheadlines say it’s harmful. We all need to take amultivitamin; no, nowwe all need to stop. Firstwe’re toldthatsupplementsareanimportantpartofahealthylifestyle;then we read that we’re wasting our money on worthlessjunkthatmaynotevencontainwhatitsaysonthelabel.Orourdoctors tellus thatvitaminsare justexcreted,soallwereally get from them is expensive urine. Your body useswhatitneedsandgetsridof therest(exceptforfat-solublevitaminssuchasA,D,E,andK).

Let’s start with a little background. Every one of thethousands upon thousands of chemical reactions that takeplace inside our bodies every second is made possible bytheworkofenzymesandcoenzymes.Nearlyallcoenzymesare vitamins and minerals. Magnesium and zinc, forexample,areeachresponsibleforactivatingmorethan200enzymes.Folicacidiscriticalforcreatingneurotransmitters,regulating our DNA, and determining which of our genesareturnedonandoff.Thatplaysacrucialroleinpreventing

(or allowing) cancer, heart disease, and dementia.Most ofus don’t eat enough leafy greens and other vegetables tomaintain proper levels of these nutrients. That’s why weneedtosupplement.

Becausesomanyofusworkindoorsallday,morethan80 percent of the US population has insufficient levels ofvitamin D, which our bodies synthesize from sunlight.Another reason to take supplements. Omega-3 fatty acidsare critical for supporting brain function and mood,regulating metabolism, and preventing diabetes andinflammation.Themodern diet, rich in processed oils andfats,doesn’tincludeenoughomega-3sfromhealthysourceslike fish and nuts. Most of us need more than our fooddelivers.

A final piece of advice: Be very picky about whichbrands of supplements you take. The federal governmentdoesn’t evaluate or regulate them the way it doesprescriptiondrugsor food,even thoughmanysupplementsare as potent as any medicine.As a result, the nutritionalsupplementindustryisaslawlessastheWildWest.Dosagesmay not match what’s on the label.The capsules may befilledwithadditives,colorings,flavorings,orallergens.Thesupplement’s formulation may not be optimized forabsorption by your body.There have even been instanceswhere capsules contained virtually none of the contentsadvertised. So, how can you know you’re getting pure,properly manufactured supplements? Do some researchabout the brands before you buy, and take the advice of

expertsyoutrust.Supplements are a healing cornerstone ofmy practice,

so I have investigatedmanufacturers, toured factories, andstudied independent analyses of their products. I havelearned that there are a few companiesI can rely on.Youcan learn more about these companies in our onlineresourcesectionatwww.foodthebook.com/resources.

Nowwearegoingtoputeverythingwe’velearnedintopractice. In Part IV, we will talk about how to use acombination of supplementation and food as medicine tohealyourbodyandachieveoverallwell-being.

PART IV

THE PEGAN DIETAND HOW TO EAT

FOR LIFE

Bynow,we’vediscussedprettymucheverythingthereistoeat and drink. It’s time to put all that knowledge towork.You may be ready to plunge right in with a healthynutritionalplan.Butchancesareyoumayhavesomedietarydamageyouneedtoundo.Allthoseyears,orevendecades,ofeatingpoorlydefinitelytaketheirtoll.Ifyou’vebecomeasugarjunkie,you’llhavetogetthatmonkeyoffyourback.Same if you’re hooked on grain-based carbs, which aresugarindisguise.Ifyou’vebeeneatingthingsthatpromoteinflammation, you need to give your body a break andallow it to reset. Everybody is different, and so we eachneed to discover what we as individuals can tolerate and

what does us harm. That’s the first part of the plan—thedetox.After that comes the regimenyou can adopt for therest of your life—what I call the Pegan Diet, a sensible,inclusivewayofeatingthatintegratesallthecurrentsciencewhilepokingfunat theextremesofveganandPaleodiets.OnceIexplain thedetails, I’llprovideyouwithmealplansand recipes—everything you’ll need to bring yourself andyourfamilytooptimalhealth.

BEFORE THE DIET,THE DETOX

Until the twentieth century, the chronic ailments that besetus today—cancer, heart disease, diabetes, Alzheimer’s,autoimmune diseases, allergies, and digestive diseases—were uncommon. Environmental toxins, lack of physicalactivity, and chronic stress have all played a part in theirrise, but the most important factor has been diet. I realizethisisn’texactlynews.Andyetwegooneatingrefinedandprocessed foods that contain sugars, starchy carbs,unhealthyfats,andchemicaladditives.Itturnsoutthatfoodis medicine. What you put on your fork is truly morepowerfulthananythingyouwillfindinaprescriptionbottle.Itworks faster, is cheaper, and has only good side effects,includingtastiness.Mostpeopleknowthateatinghealthyisgood for them. But most don’t understand the scope offood’s medicinal power when it comes to preventing,treating,andevenreversingdisease.

Eating a highly processed diet low in nutrients willalways catch up to you in some way or another. It might

make you sluggish. Itmightmake you feel groggy. It cangive you irritable bowel syndrome, acne, autoimmunedisorders,orworse.Thisiswhentherapeuticdietscanhelp.

In2014, IpublishedTheBloodSugarSolution10-DayDetox Diet to address the epidemic of sugar addiction,obesity, and diabetes in the United States and all over theworld.Thegoalofthe10-DayDetoxistoreverseprocessedfoodandsugaraddictions,whichcomefromyearsofeatingindustrial-made, drug-like foods that hook our taste budswitheverybite,hijackourbrainchemistryandmetabolism,and give rise to everything from heart disease to cancer,dementia,diabetes,depression,andmuchmore.AlthoughIcreated the 10-Day Detox with the intention of helpingpeople who are overweight, sugar addicted, diabetic, orsuffering with autoimmune disease or chronic disease, itturnedouttobeagreatplanfornearlyanyonewhowantedto reboot theirbiologyand seehowgood theycan feel. Inour study of the program, our subjects saw a 62 percentreductioninallsymptomsfromalldiseasesinthatgroupinjusttendays!Thereisnodrugontheplanetthatcandothat.

Wecouldallusea rebootonce inawhile. I revisit the10-Day Detox whenever I return from a long period oftraveling or even when I’ve just had a particularlyexhausting fewmonths at work.Therapeutic diets like the10-Day Detox are the building blocks for optimal health.The idea of a detox might sound extreme or trendy, butwhen done correctly, detoxing can be a powerful way tobalanceyourbloodsugarandhormonesaswellasprevent

insulin spikes that are a result of eating a diet filled withprocessed sugars and carbohydrates. Unfortunately, manyof these foods (breads, rice, potatoes, pasta) have becomedailystaplesintheAmericandiet.Again,it’snotyourfaultif you are having trouble breaking away from these foods.You’re not weak-willed. These foods are biologicallyaddictive, and using willpower to drop pounds and feelgood again rarely works. The good news is that there issomething that does work—the 10-Day Detox Diet. Thisprogram is an important tool that you can use to reclaimyourhealthandbreakawayfromcravings for thesehighlyaddictiveanddamagingfoods.

You’re not meant to stay on this program forever.Rather, it is designed to reset your body so that you candevelophealthyeatinghabitsforlife.Noteveryoneneedstodo a therapeutic diet, but if you’re feeling sluggish, areaddicted to sugar, or have brain fog, skin challenges, orchronichealth issues,or ifyouhaveFLCSyndrome(that’swhenyouFeelLikeCrap),it’simportanttoresetyourbody.

If this program feels like a big shift from your normal diet,I highly recommend transitioning slowly to give yourbody time to adjust to this new way of eating. To readmore about easing your way into the 10-Day Detox Dietand how to manage detox symptoms, please visitfoodthebook.com/resources.

Letmebreakdownthe10-DayDetoxDietinthreeeasystepsthatanyonecanstarttoday.

1. ELIMINATE SUGAR, PROCESSEDFOOD, AND POTENTIALLYINFLAMMATORY OR TOXIC FOODSFOR 10 DAYS.Thefirststepis toeliminatethejunk.It’ssimple.First,youstopeatingcertainaddictiveandinflammatoryfoodsfortendays,andthen,aftertendays,you’llhavetheopportunitytoadd some of these foods back in to see how your bodyresponds. I’ll talk about how to reintroduce foods in “ThePegan Diet” chapter, but the first step is to remove thefollowingitemsfromyourdietfortendays.

Avoid These Foods

CarbsGluten, all grainsLegumes, beansAll fruit (with the exception of berries, kiwi, lemon,lime, pomegranate seeds, watermelon)

Animal foods/proteins

Processed meats: bacon, canned meat, hot dogs,salami, etc.High-mercury fish: king mackerel, tuna, swordfish,Chilean sea bass, halibut, lobster, marlin, shark,tilefish, orange roughy (avoid these for the long term)

FatsDairy products (except for grass-fed ghee or clarifiedbutter, which has no dairy proteins)All refined vegetable oils: canola, corn, safflower, soy,sunflower, etc.

CondimentsAdditives, preservatives, dyes, MSG (avoid these forthe long term)Artificial sweeteners: Splenda, Equal, aspartame,sorbitol, xylitol and all sugar alcohols (avoid these forthe long term); some stevia may be okay, but it’s nota free food—the science is still coming inNatural sweeteners: honey, maple syrup, raw sugar,etc. (avoid these for the short term)

DrinksSoda, diet soda, milk, fruit juices, sports drinks,energy drinks, alcohol, caffeinated beverages

2. FOCUS ON EATING REAL, WHOLEFOODS FOR TEN DAYS.Eliminatinginflammatoryandtoxicfoodsis justpartof the10-DayDetox.Theother part involves adding in the goodstuff—real,whole foods thatnourishyourbodywitheverysingle bite. Like I said before, we all know that food canharm us, butwe should all take advantage of the fact thatfood can heal us, too. For ten days focus on eating thefollowingfoods.

Eat These Foods

Carbs (raw, steamed, roasted, or sautéed; approximately50 to 75 percent of your plate should be made up ofnonstarchy veggies) (½ to 1 cup of starchy veggies upto 4 times a week at dinner: beets, celeriac, parsnips,pumpkin, sweet potatoes, winter squash [butternut,kabocha, acorn, etc.]) (4 oz of low glycemic fruit perday: blackberries, blueberries, raspberries)

Artichokes, arugula, asparagus, avocados, bean sprouts(not alfalfa sprouts, which contain natural carcinogens),beet greens, bell peppers, broccoli, Brussels sprouts,cabbage, carrots (no juicing because it turns them intopure sugar), cauliflower, celery, chives, collard greens,dandelion greens, eggplant, endive, fennel, fresh herbs,garlic, ginger, green beans, hearts of palm, jalapeños,kale, lettuce, mushrooms, mustard greens, onions,

radicchio, radishes, seaweeds (kelp, wakame, arame,kombu, etc.), shallots, snap peas, snow peas, spinach,summer squash, Swiss chard, tomatoes, turnip greens,watercress, zucchini

Animal foods/proteins (aim for 4 to 6 ounces of protein permeal)

Bison, beef, elk, lamb, ostrich, venison Pasture-raisedeggs, chicken, duck, turkey Lard, tallow, duck andgoose fat (free-range, pasture-raised) Non-GMOtempeh and tofu Fresh or canned fatty fish: black cod,herring, mackerel, perch, sardines, scallops, wildsalmon, anchovies Shellfish: clams, crab, mussels,oysters, scallops, shrimp Get organic or grass-fedanimal protein whenever possible

Fats (aim for 3 to 5 servings of healthy fats a day)Nuts: hazelnuts, macadamia nuts, pecans, walnuts,

almonds, cashews (except for peanuts and sunflowerseeds, which may contain mold toxins); seeds: chia,flax, sesame, black sesame, hemp seeds, pumpkinseeds; and nut butters Nut flours: almond and coconutflour Nut and seed milks: macadamia, almond, Brazil,cashew, coconut, hemp (avoid ones with carrageenanand xanthan gums) Avocados, olives, ghee, coconutbutter Oils (extra virgin and cold-pressed): avocado,coconut, macadamia nut, MCT, olive, walnut, sesame

Condiments

Apple cider vinegar, arrowroot, balsamic vinegar, blackpeppercorn, coconut flour, Dijon mustard, kelp noodles,kimchi, miso, nutritional yeast, organic vegetable andchicken stock, sea salt, spirulina, tahini, ume plumvinegar, unsweetened vanilla and chocolate (cacao)powder, wheat-free tamari, dried or fresh herbs andspices such as basil, cayenne pepper, chili powder,cinnamon, coriander, cardamom, ginger, cumin, onionpowder, oregano, paprika, parsley, rosemary, sage,thyme, turmeric

DrinksWater, hot lemon water, sparkling water with lemon or

lime, green tea, homemade green juice (no fruit), herbalteas, bone broth

3. TAKE SUPPLEMENTS TO SUPPORTYOUR HEALTH.Supplements can be a powerful way to get your body thenutrients it needs. I recommend taking supplements on the10-DayDetox to support your bodywhile it goes throughthisdeepreset.Tolearnmoreabout thesesupplementsandpurchase them in a ready-made kit, visitfoodthebook.com/resources.

Take These Supplements

Supplement: High-quality multivitaminBenefits: The right multivitamin will contain all of the basic

vitamins and minerals.Dosage (Per Day): Take as directed on the label

Supplement: Purified fish oil (EPA/DHA)Benefits: Omega-3 fats are crucial for healthy

cardiovascular, nervous system, and immune function;they also bolster insulin sensitivity and support healthyblood sugar balance.

Dosage (Per Day): 1 to 2 grams

Supplement: Vitamin D3Benefits: Known for its role in healthy immune function

and skeletal support, vitamin D3 also supports healthymetabolism by influencing many genes involved in bloodsugar balance and insulin sensitivity.

Dosage (Per Day): 1,000 IU to 2,000 IU Some may needmore. You need 1,000 IU to raise your vitamin D levelby 10 ng/dl. Ideally your levels should be at least 50ng/dl to 60 ng/dl.

Supplement: Magnesium glycinateBenefits: Magnesium is known to support health in a

number of ways since it impacts the function of morethan 300 enzymes. It is known to improve metabolicfunction, blood sugar levels, and insulin sensitivity, and

it helps with sleep and constipation.Dosage (Per Day): 200 to 300 mg

Supplement: Chromium*Benefits: Chromium supports lipid and glucose

metabolism and is important for fat metabolism, enzymeactivation, and glucose support. It promotes healthy lipidand carbohydrate utilization.

Dosage (Per Day): 500 to 1,000 mcg

Supplement: Alpha-lipoic acid*Benefits: Alpha-lipoic acid may be useful in supporting

healthy nerve function in those with diabetes and pre-diabetes. It is also a powerful antioxidant andmitochondrial booster.

Dosage (Per Day): 300 to 600 mg

Supplement: Cinnamon*Benefits: Cinnamon is helpful in controlling blood sugar

and improving insulin sensitivity.Dosage (Per Day): 500 to 1,000 mg

Supplement: Green tea catechins*Benefits: Catechins support insulin sensitivity, healthy fat

burning, and metabolism.Dosage (Per Day)100 to 200 mg

Supplement: Zinc*

Benefits: Zinc plays a crucial role in immunity andabsorption of B vitamins, among other benefits.

Dosage (Per Day): 15 to 30 mg

That’sit.Followthesethreestepsfortendays.Aftertendays,youhavetheoptionofstayingonthe10-DayDetoxifyou want to lose more weight or address abnormalcholesterol, high blood pressure, pre-diabetes, or type 2diabetes,oryoucantransitiontothePeganDiet.

Inthenextchapter,we’lltalkabouthowtoreintroducefoodsafter the10-DayDetoxDietandhow to transition tothePeganDiet.To learnmore aboutmy recommendationsfor following the 10-Day Detox Diet and transitioning offtheprogram,IhighlyrecommendreadingTheBloodSugarSolution10-DayDetoxDiet.Forallof this informationandmy top lifestyle recommendations to enhance the 10-DayDetoxDiet,visitwww.foodthebook.com/resources.

After you reset your body, you can move on to ahealthy way of eatingfor life or you can transition to thePeganDiet.

ENHANCING YOUR DETOXEXPERIENCEAwell-designeddetoxplan startswith food, but food isn’ttheonlymechanismthatcanenhancedetoxification.Sleep,relaxation,andmovementarealsopowerfulwaystosupport

thedetoxprocessandcreatebetterhealth.There are plentyof tools I keep inmydetox tool box,

but the three most important for you to use during yourprogramarethefollowing:

Activelyrelax.No,Idon’tmeansittingonthecouchwatchingNetflix.Imeanmeditating,deepbreathing,yoga,journaling,orspendingqualitytimewithfriendsandfamily.Moveyourbody.Therearesomanybenefitstogainfromexercising.Irecommendmovingeverysingleday.Youdon’thavetoworkoutatthegym.Findsomethingthatworksforyou,likebikeriding,hiking,dance,orsports.Prioritizesleep.Inadequatesleep,especiallywhiledetoxing,cansabotageyoureffortsatgettinghealthy.Maketimeforatleasteighthoursofsleepeverynight.MybiggesttipforgettingbettersleepistoavoidyourphoneandTVforanhourbeforebed.Stretching,meditation,journaling,ortalkingtoalovedonearewaystoactivelyrelaxandgetreadyforagoodnight’ssleep.

Sometimes my patients require a special dietaryprogram and you might too. I’ve put together several e-books for individuals who have specific dietary needs.We have e-books on pregnancy, thyroid, autoimmuneconditions, irritable bowel and leaky gut, and more,available here: www.foodthebook.com/resources.

THE PEGAN DIET

Thechoiceofnutritionalphilosophiesisendlessthesedays:Wecangovegan;vegetarian; ketogenic;Paleo; flexitarian;pescatarian; Mediterranean; high-fat low-carb; high-carb,low-fat;raw;andonandon.Tryingtofindthebestonecanbeoverwhelming. I’vespentmanyyearsstudyingnutritionand even I have trouble sometimes sifting through all theconflicting science andopinions.For years I trieddifferentdiets.Iwasavegetarian.ThenIwentPaleo.Buteventually,I got fed up. It seems like the world of nutrition is beingdivided into armed camps, each proclaiming its superiorityand decrying the fatal flaws in all the others.The obviousfactisthattheyallhaveadvantagesanddisadvantages.

Thevegandiet,forexample,ideallyincorporatesplentyofwhole,plant-basedfoods.Asa result,vegansget lotsofvitamins,minerals,antioxidants,fiber,andhealthyfatswithnoneof thebaggage thatcomeswithfeedlotmeat.They’realso making the world a more humane place for thecreatures that are treated cruelly by industrial farms, alongwith reducing their carbon footprint. But even a perfectvegandietwon’tprovideenoughDHAandEPA,whichareimportant omega-3 fatty acids. Neither will it provide

enough iron, zinc, copper, or vitamin D.Vegans are alsounlikely to be getting the amount of quality proteins andessential amino acids they require, especially as they age.It’s possible to find sufficient amounts in non-animalsources, but it is incredibly challenging. But they’redefinitely not getting B12 because it only comes fromanimal foods. Finally, it’s entirely possible to be a veganandstilleatapoordietfilledwithsugar,refinedgrainsandflour, highly processed oils, soy-based protein substitutes,and foods loaded with chemicals andadditives. You canlive on Oreos, potato chips, and root beer and still callyourselfastrictvegan.Evenifyouweretoswearoffwheatandgluten,acommonstapleinmanyvegandiets,thefoodindustryisboomingwith“gluten-free”fooditemsthattrickuswithmisleadinghealthclaimson the label. Justbecausetheglutenhasbeenremovedfromsomethingdoesn’tmeanit’shealthy;often, itmeans theexactopposite. Ifyoueatagluten-free brownie full of gluten-free refined flours andtons of sugar, you’re still wreaking havoc on your bloodsugarandweight.

Inthelastsixyears,thePaleodiethasbecomethemostpopular diet among health and wellness advocates.As weallknowbynow,thisregimenisbasedontheideathatourbodies do best when fueled by foods that existed in thePaleolithic era, before agriculture came along10,000or soyearsago.Thatmeansnosugars(exceptmaybehoneyandthose occurring naturally in fruit), no grains, no dairy, nolegumesorbeans,andonlynonindustrialmeat, fish,whole

nonstarchy vegetables, some starchy root vegetables andwinter squashes, fruit (but not toomuch), nuts, and seeds.Andthat’saboutit.Asextremeasthatmaysound,itcanbea healthy, low-glycemic diet, especially at a timewhen somanypeopleareinillhealthfromeatinggrain-basedsugaryfoods made with overly processed fats and oils. In fact,emerging research is using this approach, and a moreaggressive approach called a ketogenic diet (very-low-carbohydrate, high-fat diet), to reverse type 2 diabetes(www.virtahealth.com).1

However, someuse thePaleophilosophyas anexcuseto eat too much meat and too few plant-based foods.Ascritics point out, there were many diets in the Paleo era,depending on what part of the world we’re talking about.Back then, humans foraged for their food, mostly plants,and ate animals onlywhen they could find, catch, and killthem. Meat wasn’t nearly as abundant as it is now.Meanwhile,ourprehistoricancestorshadahugeamountofhealthyplantfiberintheirdiets(100to150gramsadayvs.8 to 15 grams a day, which is the modern average). Ourhealthyplantfiberintakedoesn’tcomeanywhereclose.

I’ve tried both of these diets (vegan and Paleo) andplentyofothers,butIalwayswindupfindingmywaybacktoahappymedium.AfewyearsagoIwasonapanelwithtwootherdoctors;onewasaPaleoadvocateandtheotherastrict vegancardiologist. Iwas sitting in themiddle, and tolightenthingsupIjoked,“Well, ifyou’rePaleoandyou’revegan,thenImustbeaPegan.”

Alljokingaside,thebestversionsofbothdietsarebuilton the same foundation: Eat real, whole food.Vegan andPaleodietsfocusonfoodsthatdon’traiseourbloodsugar,plenty of fresh vegetables and fruits, healthy protein andfats,andnocrap.Isynthesizedthebestaspectsofeachandintegrated them with the anti-inflammatory anddetoxification principles of functionalmedicine to create abalanced, inclusive dietary plan that changed my life andmy patients’ lives, too. Now thousands of people all overtheworldarefollowingthePeganDiet.

This is not aquick fix that you follow for tenor thirtydaysandthenquit.Afteryouresetyourbody,Irecommendeating this wayevery single day. It is inclusive, notexclusive, and based on sound nutritional science andworkingwithpatientsformorethan30years.

Let’slookatthethirteenpillarsofthePeganDiet:

1.Stayawayfromsugar.Thatmeansadietlowinanythingthatcausesaspikeinourinsulinproduction—sugar,flour,andrefinedcarbohydrates.Thinkofsugarinallitsvariousformsasanoccasionaltreat,thatis,somethingweeatoccasionallyandsparingly.Itellpeopletothinkofitasarecreationaldrug.Youuseitforfunoccasionally,butitisnotadietarystaple.

2.Eatmostlyplants.Aswelearnedearlier,morethanhalfyourplateshouldbecoveredwithveggies.Thedeeperthecolor,thebetter.Themorevariety,thehealthier.Stickwithmostlynonstarchyveggies.Wintersquashes

andsweetpotatoesarefineinmoderation(½cupaday).Notatonofpotatoes!Frenchfriesdon’tcounteventhoughtheyarethenumberonevegetableinAmerica.

3.Easyonfruits.Thisiswheretherecouldbealittlebitofconfusion.SomePaleochampionsrecommendeatingmostlylow-sugarfruitslikeberries,whilesomeveganadvocatesrecommendallfruitequally.Ifindthatmostofmypatientsfeelbetterwhentheysticktolow-glycemicfruitsandenjoytheothersasatreat.Stickwithberries,kiwis,andwatermelon,andwatchthegrapes,melons,andsoon.Thinkofdriedfruitascandyandkeepittoaminimum.

4.Stayawayfrompesticides,antibiotics,hormones,andGMOfoods.Also,nochemicals,additives,preservatives,dyes,artificialsweeteners,orotherjunkingredients.Ifyoudon’thavethatingredientinyourkitchenforcooking,youshouldn’teatit.Polysorbate60,reddye40,andsodiumstearoyllactylate(alsoknownasTwinkieingredients),anyone?

5.Eatfoodscontaininghealthyfats.I’mtalkingaboutomega-3fattyacidsandothergoodfatslikethosewefindinnuts,seeds,oliveoil,andavocados.Andyes,wecaneveneatsaturatedfatfromfish,wholeeggs,andgrass-fedorsustainablyraisedmeat,grass-fedbutterorghee,andorganicvirgincoconutoilorcoconutbutter.

6.Stayawayfrommostvegetable,nut,andseedoils,suchascanola,sunflower,corn,grapeseed,andespeciallysoybeanoil,whichnowaccountsforabout10

percentofourcalories.Smallamountsofexpellerorcold-pressednutandseedoilslikesesame,macadamia,andwalnutoilsarefinetouseascondimentsorforflavoring.Avocadooilisgreatforhigher-temperaturecooking.

7.Avoidorlimitdairy.Aswelearnedinearlierchapters,dairydoesn’tworkformostpeople,soIrecommendavoidingit,exceptfortheoccasionalyogurt,kefir,grass-fedbutter,ghee,andevencheeseifitdoesn’tcauseanyproblemsforyou.Trygoatorsheepproductsinsteadofcowdairy.Andalwaysgoorganicandgrass-fed.

8.Thinkofmeatandanimalproductsascondimentsor,asIliketocallthem,“condi-meat”—notamaincourse.Vegetablesshouldtakecenterstage,andmeatshouldbethesidedish.Servingsshouldbe4to6ounces,tops,permeal.Ioftenmakethreeorfourvegetablesidedishes.

9.Eatsustainablyraisedorharvestedlow-mercuryfish.Ifyouareeatingfish,youshouldchooselow-mercuryandlow-toxinvarietiessuchassardines,herring,anchovies,andwild-caughtsalmon(allofwhichhavehighomega-3andlowmercurylevels).Andtheyshouldbesustainablyharvestedorfarmed.Checkoutwww.cleanfish.comandwww.foodthebook.comtolearnmoreaboutyourfishoptions.

10.Avoidgluten.MostglutencomesfromFrankenwheat,solookforheirloomvarietiesofwheatlikeeinkorn.Eatwheatonlyifyouarenotgluten-sensitive,andeven

then,onlyoccasionally.Dr.AlessioFasanoofHarvard,theworld’stopglutenexpert,hasdoneresearchshowingthatglutendamagesthegut—eveninnongluten-sensitivepeoplewhoshownosymptoms.2

11.Eatgluten-freewholegrainssparingly.Theystillraisebloodsugarandcantriggerautoimmunity.Allgrainscanincreaseyourbloodsugar.Stickwithsmallportions(½cuppermeal)oflow-glycemicgrainslikeblackrice,quinoa,teff,buckwheat,oramaranth.Fortype2diabeticsandthosewithautoimmunediseaseordigestivedisorders,agrain-andbean-freedietmaybekeytotreatingandevenreversingyourillness.Sticktothe10-DayDetoxDietorevenaketogenicdietfordiabetes.

12.Eatbeansonlyonceinawhile.Lentilsarebest.Stayawayfrombigstarchybeans.Beanscanbeagreatsourceoffiber,protein,andminerals.Buttheycausedigestiveproblemsforsome,andthelectinsandphytatestheycontainmayimpairmineralabsorption.3Ifyouarediabetic,ahigh-beandietcantriggerspikesinyourbloodsugar.Again,moderateamounts(upto½cupaday)areokay.

13.Gettestedtopersonalizeyourapproach.Whatworksforonepersonmaynotworkforanother.Thisiscalledbio-individualityanditiswhyIrecommendthateveryoneeventuallyworkwithafunctionallytrainednutritionisttopersonalizetheirdietevenfurtherwiththerighttests.Ifyou’reinterestedingettingtestedand

coachedbyoneofmynutritionists,visitwww.foodthebook.com/dietformoreinformation.

THE TWO-STEP TRANSITION TO THEPEGAN DIET1.Followthe10-DayDetoxplan(seethepreviouschapter,

“BeforetheDiet,theDetox”)whileslowlyaddingonenewfoodgrouptoyourdieteverythreedays,suchasgluten-freegrains,beans,oranyotherfoodthatyou’dliketoexperimentwith,likegoats’orsheep’scheeseortheoccasionaltreat.Ihighlyrecommendstickingtoonenewfoodgroupatatime.Here’sanexample:Afteryourdetox,tryeatinggluten(i.e.,pasta,bread)onDays11,12,and13.Noticehowyourbodyresponds.OnDay14,takeabreakandstickwithapprovedfoodsfromthe10-DayDetox.OnDays15,16,and17,tryeatingdairy.Noticehowyourbodyresponds.ThenonDay18,gobackonthe10-DayDetoxapprovedfoods.Repeatthismethod.Thismightseemtedious,butItrulyfeelthatthisisthebestwaytounderstandwhatworksforyouandwhatdoesn’t.Youmightdiscoverthatcertainfoodsjustdon’tworkforyou,andthat’sokay.Ifsomethingbothersyourgut,makesyoufoggy,achy,orcongested,youmighthaveanintolerance,sensitivity,orallergytoit.Andnowyouknowtoavoidit.Eataplethoraofplantfoodsinadditiontohealthyfatsandgood-quality

proteins.Usethiscombinationasthebasisforyourmeals(plantfoodsplushealthyfatsplusprotein).Then,whentheoccasioncallsforit,youcanincorporateyourfavoritepleasurefoods.ThatdoesnotmeanacanofCokeandaTwinkie!TheystillhavetoberealfoodsthatfollowthePeganprinciples.

2.TakethePeganDietsupplementstosupportdailydetoxification,reduceinflammation,andsupportmitochondrialfunctionandcardiovascularhealth.TheseincludeCoQ10,resveratrol,milkthistle,curcumin,glutathione,lipoicacid,magnesium,andaspecialformoffolate.

DAILY SUPPLEMENTS FOR THE PEGAN DIETSupplement: High-quality multivitaminBenefits: The right multivitamin will contain all of the basic

vitamins and minerals.Dosage (per day): Continue to take as directed on label

Supplement: High-quality purified fish oil (EPA/DHA)Benefits: Supports healthy cardiovascular, nervous

system, and immune function; bolsters insulin sensitivityand supports healthy blood sugar balance

Dosage (per day): Continue to take 2 grams

Supplement: Vitamin D3Benefits: Supports the immune systemDosage (per day): Continue to take 1,000 IU to 2,000 IU

(total)

Supplement: Magnesium glycinateBenefits: Supports healthy metabolism, blood sugar, and

insulin sensitivityDosage (per day): Continue to take 100 to 200 mg

Supplement: ChromiumBenefits: Supports healthy metabolismDosage (per day): Continue to take 200 mcg to 500 mcg

Supplement: Alpha-lipoic acidBenefits: Boosts mitochondria and cellular energy

productionDosage (per day): Continue to take 300 to 600 mg

Supplement: CoQ10Benefits: Provides energy for cardiovascular health and

cellular energy productionDosage (per day): 25 to 50 mg

Supplement: ResveratrolBenefits: Provides antioxidant and cardiovascular supportDosage (per day): 50 to 100 mg

Supplement: Milk thistleBenefits: Provides liver supportDosage (per day): 50 to 100 mg

Supplement: Curcumin

Benefits: Supports healthy liver, colon, musculoskeletal,and cell function and is a powerful anti-inflammatory

Dosage (per day): 100 to 200 mg

Supplement: GlutathioneBenefits: Helps protect and support cellular function and

detoxificationDosage (per day): 25 to 50 mg

Supplement: Folate or methyl folateBenefits: Supports DNA synthesis and repair, as well as

heart and brain healthDosage (per day): 400 to 800 mcg

Many of these can be found in special combinationformulas. Check with your local health food store or visitfoodthebook.com/resources, where you can find mymaintenance kit, which includes all of the dailysupplements.

PEGAN DIET—A WAY OF LIFEManyofusareusedtothinkingaboutdietsassomethingwedo short termwithoutmuch enjoyment, but I designed thePeganDietnottobesomethingwego“on”and“off”of.AsI mentioned in the intro, the Pegan Diet is not adiet, butratherawayoflife.Rememberthegoalisnottobeperfect,

but rather to have simple guiding principles that cancontinue to keep us healthy for years to come.The PeganDietisaphilosophyandapproachtohealth.It’saboutdoingyourbestandlettinggooffoodstressandanxiety.

Myhighesthopeisthatthisbookandtheprinciplesinitgive you a sense of food peace and confidence when itcomestoyouroverallhealthandwellness.Remember, truehealth isn’t just about losing a few pounds or about theabsenceofchronicdisease;it’saboutfeelinggood,showingup,andgivingyourhighestgiftstotheworld.

MEAL PLAN ANDRECIPES

IhopethatbythetimeyoustartthePeganDiet,you’llhaveequipped your kitchen with tons of beautiful produce andhealthy ingredients. But I don’twant to leave youwithoutways toprepare all thosedelicious foods.With thehelpofmy friend Chef Frank Giglio, I’ve created a 7-Day PeganMeal Plan inspired by some of my favorite dishes. Youdon’thavetofollowthismealplanexactly.SometimesIliketodoublearecipesoIcanhaveleftoversforlunchthenextday. You can also interchange any breakfast, lunch, ordinner from one day to another. The key is to explore,experiment, enjoy. Eating well doesn’t necessarily meanspending hours cooking. Sometimes I just throw a quicksalad together. But other days, I love to spend time in thekitchenmakingdelicious and intricate recipes. I encourageyoutoplayinthekitchenandfindwhatworksforyou.

Some recipes are labeled10D, which means they arecompatiblewithboththe10-DayDetoxDietandthePeganDiet.The restof the recipesaredesigned tobeenjoyedon

thePeganDiet.If you need additional support for creating the right

personalized meal plan, consider working with one of mytrained functional medicine nutritionists. You can learnmore about our nutritional coaching atwww.foodthebook.com/diet.

A 7-DAY PEGAN MEAL PLANDay 1

Breakfast:ScrambledEggswithTomatoes,Herbs,andGoatCheese

Lunch:KaleSaladwith“Bacon”Vinaigrette10DDinner:BeefCurry10DDessert:WarmSpicedAppleSlices

Day 2

Breakfast:SavoryBuckwheatPorridgeLunch:MediterraneanSteamedMussels10DDinner:BraisedChickenwithFennelandEndive10DDessert:BlueberrySoftServe

Day 3

Breakfast:Zucchini–SwissChardHashandFriedEggs

10DLunch:GrilledShrimpSalad10DDinner:PiriPiriBakedTempehwithAsparagus10DDessert:AlmondButterTruffles

Day 4

Breakfast:PestoFrittata10DLunch:SmokyEggSaladDinner:SearedScallopswithCurriedCauliflower10DDessert:FudgyCarobBrownies

Day 5

Breakfast:Grass-FedBeefBreakfastPatties10DLunch:Grass-FedBeefChili10DDinner:SkilletTofuwithBroccoliandPeppers10DDessert:Raspberry-LemonIcePops

Day 6

Breakfast:RichandCreamyBlueberrySmoothieLunch:RainbowSaladwithHealthyFats10DDinner:Herb-MarinatedChickenBreasts10DDessert:FlourlessCashewButterCookies

Day 7

Breakfast:TropicalChiaPorridgewithKiwiandCoconutLunch:Tempeh,Quinoa,andVeggieBowl10DDinner:GrilledSalmonwithParsley-WalnutButter10DDessert:ChocolateChipCookieDoughSpread

Sides and Snacks (feel free to pair these with anymeal)

SouthwesternGuacamole10DCoconut-CauliflowerRice10DChickenLiverPâté10DSlow-RoastedTomatoes10DSpinachFalafelsSweetPotatoDipHerb-RoastedMushrooms10D

BREAKFAST

SCRAMBLEDEGGSWITHTOMATOES,HERBS,

ANDGOATCHEESE

Serves:4Preptime:5minutesCooktime:5minutes

Thismakesanamazingbreakfastorquicklunchthatismostenjoyable when tomatoes are fresh and in season. It’sincredibly versatile, protein-packed, and easy on yourdigestivesystem.Andit’salwaysahitwithkids!

8largeeggs½teaspoonseasalt¼teaspoonfreshlygroundblackpepper2tablespoonsfilteredwater1tablespoonclarifiedbutterorghee1smalltomato,roughlychopped2ouncessoftgoatcheese ¼ cup fresh herbs (chives, thyme, parsley, dill,oregano),roughlychopped

In a large bowl,whisk together the eggs, salt, pepper, andwater.In a largenonstick skillet,warm thebutter overmedium

heatuntil shimmering.Add theeggmixtureandstirwithawooden spoon until the eggs form soft curds, about 3minutes.Foldinthetomatoesandremovethepanfromthestove.

Gentlyfoldinthegoatcheeseandherbs,divideamongfourservingplates,andserveimmediately.

Nutritional analysis per serving: calories 250, fat 10 g,saturated fat 15 g, cholesterol 359mg, fiber 0.3 g, protein16g,carbohydrate2g,sodium480mg

SAVORYBUCKWHEATPORRIDGE

Serves:4Preptime:5minutes,plusovernightsoakingtimeCooktime:15minutes

A yummy alternative to oatmeal, this porridge has adelicious nutty flavor and a slightly crunchy texture.Youcaneasilymakeitsweeterbyaddingsomehoneyormaplesyrup,butthissavoryversionisdefinitelysomethingyou’llwanttotry!

¾cupbuckwheatgroats1tablespoonapplecidervinegar2½cupsbonebrothorfilteredwater¼cupunsaltedgrass-fedbutter½teaspoonseasalt¼teaspoonfreshlygroundblackpepper 1 large sprig fresh thyme, stem removed, leaveschopped(about1teaspoon)

To prep the buckwheat groats, place them in a large bowlwith2½cupsof filteredwater and theapple cidervinegar.Coverthebowlandletitsitatroomtemperaturefor8to12hours(orovernight),thendrainandrinsewell.Place the soaked buckwheat in a 2-quart saucepan and

add the bone broth. Cover the pan and turn the heat tomedium-high.Bring the liquid to a simmer, then lower theheat to medium and continue to cook while stirringoccasionallyuntilthebuckwheatissoft,10to12minutes.Once the buckwheat is tender, finish by stirring in the

butter,salt,pepper,andthyme.Dividebetweentwoservingbowlsandenjoy.Ifyouwant,topeachservingwithafriedegg.Leftoverporridgecanbestoredintherefrigeratorfor2to

3 days. Patties can be formed with the leftovers and pan-fried in ghee or coconut oil until browned and warmedthroughout.

Nutritional analysis per serving: calories 276, fat 13 g,saturatedfat8g,cholesterol30mg,fiber4g,protein11g,carbohydrate32g,sodium430mg

ZUCCHINI–SWISSCHARDHASHANDFRIEDEGGS

10D

Serves:2Preptime:15minutesCooktime:20minutes

Hashesarequick,easy,andendlesslyadjustable.Thisoneispotato-free but still amazingly good. The perfect way tomakeamealrightfromthegarden!

2tablespoonsextravirginoliveoil1smallonion,finelydiced1largezucchini,dicedinto½-inchcubes 1 large red bell pepper, stemmed, seeded, and dicedinto½-inchpieces3to4largeSwisschardleaves,stemsremoved,cutintosmallpieces2tablespoonsfilteredwater½teaspoonseasalt¼teaspoonfreshlygroundblackpepper4largeeggs

Inalargesautépan,heat1tablespoonoftheoliveoilover

medium-high heat. When the oil is shimmering, add theonionandzucchini,andtossgentlytocombinethem.After5minutes,addtheredpepper.Stirtocombineandcookforanadditional3to4minutes.Add the Swiss chard and water. Cover the pan

immediately and allow the ingredients to steam for 1 to 2minutes.Turn off the heat, remove the cover and sprinklewiththesaltandpepper.While the hash rests, warm the remaining 1 tablespoon

olive oil over medium heat in an 8-inch skillet. Carefullycracktheeggsintothepanandcookuntiltheeggwhitesarefully set but the yolks are still runny, 3 to 4minutes. (Forover-easy eggs, use a spatula to gently flip each egg andcookfor1additionalminute.)Divide thehashbetween twoservingplatesand topwith

twoeggs.Serveimmediately.

Nutritional analysis per serving: calories 160, fat 12 g,saturatedfat2g,cholesterol146mg,fiber2g,protein8g,carbohydrate8g,sodium382mg

PESTOFRITTATA

10D

Serves:4Preptime:15minutesCooktime:30minutes

Youwon’tevenmissthecheeseinthisdairy-freeversionoftraditional pesto. Eggs and pesto are a perfect match, andyoucanenjoythisdishwarmorcold.Feelfreetoadjustthegarlicandnutritionalyeastcontenttoyourtaste.

1cuppackedbasilleaves¼cuppinenuts2garliccloves2tablespoonsnutritionalyeast1teaspoonseasalt¼cupplus1teaspoonextravirginoliveoil¼teaspoonfreshlygroundblackpepper6largeeggs½cupunsweetenedalmondmilk

Preheattheovento350°F.Combine the basil, pine nuts, and garlic in a food

processor.Pulseuntil themixture is finelychopped,4or5

pulses.Scrapedownthesidesofthebowl,andthenaddthenutritional yeast, black pepper, and½ teaspoon of the seasalt and begin processing. Drizzle ¼ cup of the olive oilslowly into the processor untilwell incorporated, about 30seconds.Inamediumbowl,whisktogethertheeggs,almondmilk,

and the remaining ½ teaspoon sea salt. Stir in the pesto,reserving2tablespoonsforgarnish,andwhisktocombine.Brushan8-inchseasonedcast-ironpanwiththeremaining1teaspoonoliveoil,pourintheegg-pestomixture,andplaceintheoven.Bakeuntil fully set, about 20minutes.Carefully remove

the pan from the oven and spread the reserved pesto overthetop.Cutintofourwedgesandserve.Refrigerateanyleftoversinanairtightcontainerfor3to4

days.

Nutritional analysis per serving: calories 273, fat 26 g,saturatedfat4g,cholesterol246mg,fiber1g,protein11g,carbohydrate3g,sodium583mg

GRASS-FEDBEEFBREAKFASTPATTIES

10D

Serves:4Preptime:10minutesCooktime:5minutes

Flavorfulandpackedwithiron,amineralweoftendon’tgetenough of, these patties are the perfect way to start yourmorning.Theycouldn’tbeeasiertomake,andthey’regreatany timeofday,especiallysince thecrumbled-up leftoversmakeagreattacoorfrittatafilling!

1poundgrass-fedbeef2teaspoonsonionpowder2teaspoonsdriedsage1teaspoongroundfennelseed1teaspoongarlicpowderpinchofseasalt½teaspoonfreshlygroundblackpepper1tablespoonextravirginoliveoil

Place the beef in a bowl and add in the seasonings. Mixthoroughlyandthendivideevenlyinto8portions.Flattentheportionsintothinpatties.

To cook, heat the olive oil in amedium sauté pan overmedium-high heat. Add the patties and cook for 2 to 3minutes.Carefullyflipthepattiesandcookforanadditional1to2minutes.Servealongsidefried,poached,orscrambledeggs.Store the meat, cooked or uncooked, in an airtight

containerintherefrigeratorandusewithin3to4days.

Nutritional analysis per serving: calories 186, fat 9.5 g,saturatedfat3.5g,cholesterol70mg,fiber0.1g,protein24g,carbohydrate1.5g,sodium365mg

RICHANDCREAMYBLUEBERRYSMOOTHIE

Serves:2Preptime:5minutes

Adult-and kid-friendly, this is a yummyway to get greensintoyourdaily routinedisguisedasa sweet treat!Don’tbeafraidof the saturated fat in the coconutmilk. It’s the bestpossiblefuelforyourbody,especiallywhencombinedwiththeproteinfromthealmondbutter.

1(12.5-ounce)can(orhomemade)full-fatunsweetenedcoconutmilk½cupfrozenblueberriesoptional:2Medjooldates,pitted1heapingtablespoonalmondbutter½teaspoonalcohol-free,gluten-freepurevanillaextract2cupsbabyspinach2largeicecubes

Place all the ingredients into a blender and blend on highspeed until smooth and creamy, about 45 seconds. Drinkimmediately.

Nutritional analysis per servingwith dates: calories 421,fat 36 g, saturated fat 27 g, cholesterol 0 mg, fiber 4 g,

protein6g,carbohydrate21g,sodium81mg

TROPICALCHIAPORRIDGEWITHKIWIAND

COCONUT

Serves:2Preptime:10minutes,plus30minutesto12hourschillingtime

This breakfast bowl will really start your day off right.Protein and saturated fat keep your brain focused, energylevelshigh,andbloodsugarstable.Noenergycrashesafterthisbreakfastofchampions!

2½cupsunsweetenedalmondmilk½cupchiaseedsoptional:2tablespoonsmaplesyrup1teaspoonalcohol-free,gluten-freepurevanillaextract½teaspoongroundcardamom3ripekiwis,peeledanddicedintosmallpieces1tablespoonunsweetenedlargecoconutflakes2tablespoonsfull-fatunsweetenedcoconutmilk

Combine the almond milk, chia seeds, maple syrup (ifusing), vanilla, and cardamom in a quart-size mason jar.Cover tightly and shake well to incorporate all theingredients.Placethejarintherefrigeratorforatleast30minutesand

up to12hours, to allow themixture to thicken as the chiaseedssoakuptheliquid.Whenreadytoserve,dividethechiamixturebetweentwo

servingbowlsandtopwithkiwiandcoconutflakes.Drizzlethecoconutmilkoverthetopandserve.Leftover porridge can be stored in an airtight glass

containerintherefrigeratorforupto3days.

Nutritional analysis per serving: calories 254, fat 12 g,saturatedfat5g,cholesterol0mg,fiber0.3g,protein5g,carbohydrate37g,sodium233mg

LUNCH

KALESALADWITH“BACON”VINAIGRETTE

10D

Serves:4Preptime:15minutesCooktime:20minutes

This antioxidant-rich combination is the perfect mix ofcrunchy, salty, and just a hint of sweetness to balance outthefreshgreens.You’llmakethisagainandagainandfeelamazingwhenit’spartofyourweeklyroutine.

2tablespoonsplus2teaspoonsextravirginoliveoil4stripsturkeyorregularbacon2tablespoonsapplecidervinegar2teaspoonsDijonmustard¼teaspoonfreshlygroundblackpepper 2 portobellomushrooms, stems discarded, caps thinlysliced2buncheskale, stemsdiscarded, leaves torn intobite-sizepieces½teaspoonseasalt

1largeripeavocado,pittedandcutintosmallchunks

In a large skillet, heat 2 teaspoons of the olive oil overmediumheat,andbrowntheturkeybaconuntilcrisp,4to5minutes, then set aside on a paper towel to drain.Pour therendered fat into a small bowl and whisk in the vinegar,mustard,andpepper.Clean the skillet and place it back on the stove over

medium-high heat.Add the remaining 2 tablespoons oliveoil.Whenitisshimmering,addtheslicedportobellos.Cookfor 5 to 6minutes, stirring often, until themushrooms aresoft.Meanwhile, place the kale in a large serving bowl and

sprinkleitwithseasalt.Usingyourhands,massagethekaleuntilitbeginsto“wilt,”about2minutes.Oncethemushroomsarecookedthrough,addthemtothe

kale along with the dressing, and mix to incorporate.Crumble the bacon over the greens and top with theavocado.Leftoversaladcanbestoredinanairtightcontainerinthe

refrigeratorforupto1day.

Nutritional analysis per serving: calories 276, fat 24 g,saturatedfat18g,cholesterol45mg,fiber4g,protein12g,carbohydrate8g,sodium542mg

MEDITERRANEANSTEAMEDMUSSELS

10D

Serves:2Preptime:10minutesCooktime:10minutes

Musselsareoneof the tastiest foods from the sea, and thissalty,spicyblendofflavorsonlyemphasizeshowsweetandsatisfying they are. A great source of protein, these areabsolutely perfect as an appetizer or as a larger meal-sizeserving.

4largegarliccloves2tablespoonscapers4anchovies1smalldriedredchile½teaspoonseasalt1tablespoonextravirginoliveoil2cupslow-sodiumchickenstock3poundsmussels,rinsedwell,beardsremoved¼cupparsleyleaves,roughlychoppedzestof1lemon

Combine the garlic, capers, anchovies, red chile, and sea

saltonacuttingboardandchopuntil theybecomeapaste.Youcanalsouseamortarandpestleifyouhaveone.In a 5-or 6-quart Dutch oven, warm the olive oil over

medium-highheat.Add thepreparedgarlicpasteandcookforabout2minutes,stirringoften.Pourinthechickenstockandbringtoaboil.Carefullyaddthemussels.Place the lid on the pot and steam the mussels until all

haveopenedup,4to5minutes.Dividethemusselsbetweentwo bowls, then pour ¾ to 1 cup of broth over them andserve.Addtheparsleyandlemonzestandtoss.

Nutritional analysis per serving: calories 370, fat 13 g,saturatedfat2g,cholesterol112mg,fiber0.2g,protein47g,carbohydrate14g,sodium1,298mg

GRILLEDSHRIMPSALAD

10D

Serves:4Preptime:20minutesCooktime:15minutes

Lightandelegant,thissaladisasnaponcethegrilliswarm.Itmakesawonderfulappetizerforanysummermealandissuper-low-carb.

¼cupplus1tablespoonextravirginoliveoil1poundlargeshrimp,peeledanddeveined2teaspoonsseasalt1largetomato,roughlychopped2tablespoonspreparedhorseradish3tablespoonslemonjuice2tablespoonsfilteredwater2heartsofromaine,quarteredlengthwise1smallredonion,thinlyslicedintorings

Prepareagrillpanoranoutdoorgasgrillwith1tablespoonof the olive oil. Season the shrimpwith 1 teaspoon of theseasaltandplacethemonthehotgrill.Cooktheshrimpfor2to3minutesperside,untilfullycooked.

To make the vinaigrette, place the tomato, horseradish,lemon juice, remaining 1 teaspoon salt, water, andremaining¼cupoliveoilintoablender.Blendonhighandpureeuntilsmooth.To serve, place 2 quarters of the romaine on each plate.

Sprinklewiththeredonionandthentopwith4to5shrimpeach.Drizzlethesaladwiththevinaigretteandserve.

Nutritional analysis per serving: calories 220, fat 13 g,saturatedfat2g,cholesterol162mg,fiber1g,protein22g,carbohydrate7g,sodium169mg

SMOKYEGGSALAD

Serves:4Preptime:15minutesCooktime:15minutes(pluscoolingtime)

The chipotle adds an incredible smoky flavor to thisversatiledish. It’sperfecton itsown,asasandwich filling,or as a topping for crackers and vegetables. Kids love it!Feelfreetoadjustthespicelevelforthemasneeded.

6eggs1celerystalk,finelydiced1largecarrot,peeledandfinelydiced1smallonion,finelydiced1cupmayonnaise1tablespoonlemonjuice1teaspoonpaprika½teaspoonchipotlepowder½teaspoonseasalt¼teaspoonfreshlygroundblackpepper6ouncesbabyarugula

Place the eggs in a large saucepan and cover with filteredwater by about 1 inch. Bring to a boil over high heat andcook for 1 minute. Immediately remove the pan from the

heat, cover, and let stand for 5 minutes.Meanwhile, fill alargebowlwithicewater.Pour off thewater in the pan, then carefully transfer the

eggstotheicewater.Letstanduntilcompletelycooled,thenremove the eggs and wipe them dry. Carefully crack andpeel the eggs and place them in a medium bowl. Using afork, mash the eggs, leaving them a bit chunky.Add thecelery,carrot,andonion.In a small bowl, combine the mayonnaise, lemon juice,

and seasonings. Stir to combine well, then fold themayonnaiseintotheeggandvegetablemixture.Toserve,dividethearugulaamongfourplates.Topeach

plateofgreenswithaquarteroftheeggsalad.Theeggsaladisbeststoredinanairtightcontainerinthe

refrigeratorandconsumedwithin3to4days.

Nutritional analysis per serving: calories 339, fat 26 g,saturatedfat5g,cholesterol261mg,fiber1g,protein9g,carbohydrate18g,sodium527mg

GRASS-FEDBEEFCHILI

10D

Serves:4Preptime:20minutesCooktime:1½hours

Yum.Whodoesn’tlovechili?Thisprotein-richversionhasaunique flavor you may not have tasted before. Withgarbanzobeansandacilantro topping, it isextra-delicious.You’lldefinitelybemakingthisoverandover!

2tablespoonsextravirginoliveoil1poundgrass-fedgroundbeef1largeyellowonion,finelychopped2largegreenbellpeppers,stemmed,seeded,andfinelychopped3tablespoonschilipowder1tablespoonpaprika2teaspoonsgroundcumin2teaspoonsdriedoregano2teaspoonsdriedthyme1teaspoongroundmustard½teaspoonchipotlepowder2garliccloves,finelychopped

1(15-ounce)cangarbanzobeans,drainedandrinsed1(28-ounce)cancrushedtomatoes4cupsfilteredwater2teaspoonsseasalt1cuplooselypackedcilantroleaves,roughlychopped

Heata6-quartDutchovenovermedium-highheat.Addtheolive oil, and, once it is shimmering, add the beef. Use awooden spoon to break up the beef into small pieces, andallowittosearandbrownforabout3minutes.Once the beef ismostly cooked (about three-quarters of

theway cooked), add the onion andpeppers, stirringwell.Cookuntil thevegetablesaresoft,4to5minutes,andthenstir in the seasonings.Add the garbanzo beans, tomatoes,andwater,andbringtoasimmer.Cover,reducetheheattomedium,andcookslowlyuntil

thechilihasreducedandthickened,about1hour.Finishthechilibyseasoningwithseasaltandstirringinthecilantro.Chili isdeliciouson itsownbut canalsobe servedover

rice or roasted cauliflower or alongside a big green salad.Smallportionscanbefrozenforupto3monthsorstoredinanairtightcontainerintherefrigeratorfor4to5days.

Nutritional analysis per serving: calories 946, fat 44 g,saturatedfat14g,cholesterol105mg,fiber27g,protein57g,carbohydrate89g,sodium510mg

RAINBOWSALADWITHHEALTHYFATS

10D

Serves:4Preptime:15minutes

This delicious low-carb meal is loaded with all sorts ofamazingflavors,crunchytextures,andplentyofhealthyfatstokeepyouenergizedandhappy.

¼cupextravirginoliveoil2tablespoonslemonjuicepinchofseasalt¼teaspoonfreshlygroundblackpepper8cupsmixedgreens2celerystalks,trimmedandthinlysliced12cherrytomatoes,halved½cuppittedKalamataolives,halved1largeripeavocado,peeledanddiced2tablespoonspumpkinseeds

Whisktogethertheoliveoil,lemonjuice,salt,andpepper.Divide the greens, celery, and tomatoes among four

plates.Topwiththeolives,avocado,andpumpkinseeds.Drizzle the vinaigrette over the salad and serve

immediately.

Nutritional analysis per serving: calories 323, fat 27 g,saturatedfat5g,cholesterol0mg,fiber0.3g,protein6g,carbohydrate21g,sodium75mg

TEMPEH,QUINOA,ANDVEGGIEBOWL

10D

Serves:4Preptime:15minutesCooktime:15minutes,pluscoolingtime

Everyone loves the nutty flavor of quinoa and the proteinpunchthatitpacks.Butthetangysauerkrautandolivesgiveitauniqueanddelightfultwistthatcomplementstheearthytasteandsatisfyingtextureoftempeh.

1cupquinoa2cupsfilteredwater1(8-ounce)blockorganicGMO-freetempeh1teaspoonseasalt2tablespoonscoconutoil1cupsauerkraut2largecarrots,peeledandgrated1cupbeansprouts12largegreenolives,pitted2tablespoonsextravirginoliveoil1lemon,quartered

Placethequinoainasaucepanwiththewater.Cover,bring

to a boil over medium-high heat, and cook for 10 to 12minutes or just until the water is almost fully absorbed.Removethepanfromtheheatandletstand,covered,for10minutes.Transferthequinoatoabowlandallowittocometoroomtemperature.While the quinoa cools, cut the tempeh in half

horizontally, then cut each half in half on a diagonal andsprinklewithseasalt.Heatalargeskilletovermedium-highheat.Addthecoconutoil,and,onceitisshimmering,brownthetempeh,about2minutesperside.Setaside.Divide the cookedquinoa among fourbowls, and add1

sliceofthetempehtoeach.Topwiththesauerkraut,carrots,sprouts,andolives.Drizzle eachbowlwitholiveoil and servewith a lemon

wedge.

Nutritional analysis per serving: calories 456, fat 26 g,saturated fat9g, cholesterol0mg, fiber6g,protein20g,carbohydrate42g,sodium674mg

DINNER

BEEFCURRY

10D

Serves:4Preptime:15minutesCooktime:2hours

Flavorful and hearty, this is comfort food at its mostdelicious and soul nourishing.The spices aid in digestionandare anti-inflammatoryandwarming.Feel free to adjustthevegetablestoincludewhat’sinseasonorwhatyoulike.There are endless possibilities here! The curry also getsbetterwithage,sofeelfreetomakeitadayortwoaheadoftime.

1teaspooncuminseed½teaspooncorianderseed½teaspoonwholeblackpeppercorns1wholedriedredchile1-inchpiecefreshginger,peeledandminced4garliccloves,minced1largeshallot,minced

2teaspoonsavocadooil1½cupsfull-fatunsweetenedcoconutmilk1½poundsgrass-fedbeefstewmeat2largeredbellpeppers,stemmed,seeded,andcutintolargechunks1cupchickenstock1headbroccoli,cutintosmallflorets¼cupfishsauce1cupbasilleaves,tornintosmallpieces

In a small sauté pan over medium-high heat, cook thecumin, coriander, blackpepper, and red chile just until themixturebeginstoturnbrown,2to3minutes.Removefromthe heat, and, using a mortar and pestle or spice grinder,grindthemixtureintoapowder.Addtheginger,garlic,andshallot and blend until the mixture forms a paste. If youdon’thaveamortar andpestle,use a small foodprocessororblendertomakethepaste.Heat the avocado oil in a 5-quart Dutch oven over

medium-high heat until shimmering.Add the spice paste,stirwell, and cook until fragrant, about 2minutes. Pour inthe coconutmilk andbring to a simmer.Add thebeef andred bell pepper, along with the chicken stock. Bring to asimmerandthenreducetheheattomedium,partiallycover,andsimmeruntilthebeefistender,about1½hours.Stirinthebroccoliandfishsauce,coveragain,andallow

thebroccolitosteamuntiltender,about10moreminutes.Divide among 4 bowls, top with the basil leaves, and

serve.

Thecurrygetsbetteraftersittingforadayortwo,sostorein an airtight container in the refrigerator until ready toserve,andconsumewithin5to6days.

Nutritional analysis per serving: calories 411, fat 15 g,saturatedfat8g,cholesterol152mg,fiber2g,protein55g,carbohydrate10g,sodium1,713mg

BRAISEDCHICKENWITHFENNELANDENDIVE

10D

Serves:4Preptime:15minutesCooktime:30minutes

Thiswilldefinitelybecomeafavoritestandby.It’sdeliciousand incredibly easy. Fennel is great for your skin, bones,anddigestion,andtheendivecontainslotsoffiberandmayhelp lower blood sugar levels.The flavors are simple, yetmouthwateringlyperfect.

8bone-in,skin-onchickendrumsticksorthighs1teaspoonseasalt½teaspoonfreshlygroundblackpepper1tablespoonavocadooil½cupwhitewine¾cupchickenstock1largeshallot,thinlysliced 2 fennel bulbs, trimmed, halved, and thinly sliced(reservefrondsforgarnish) 4 heads Belgian endive, trimmed and cut lengthwiseintoquarters1tablespoonlemonjuice

2tablespoonsextravirginoliveoil¼cupparsleyleaves,finelychopped

Seasonthechickenwiththesaltandpepper.Inalargecast-ironpan,heattheavocadooilovermedium-highheat.In2batches, add the chicken, skin side down, and cook untilevenlybrowned,about5minutes.Turnthepiecesoverandcook the other side for another 3 minutes. Transfer thechickentoaplateanddraintheexcessoilfromthepan.Return the pan to the stovetop (still over medium-high

heat),addthewine,andscrapeupanybrownbitsleftonthebottomofthepan.Boiltheliquiduntilitisreducedbyhalf(about3minutes), thenadd thechickenstock, followedbythe reserved chicken. Top the chicken with the slicedshallot, fennel, and endive.Bring the liquid to a boil, thencoverandreducetheheattomedium.Continue to cook for 25 to 30 minutes, or until the

chicken is tender and reaches an internal temperature of165°F.Removethelidandtransferthechickenandveggiesto a serving platter. Add the lemon juice, olive oil, andparsley to the remaining liquid in the pan and stir tocombine. Pour the sauce over the chicken and vegetablesandserveimmediately.Store leftovers in an airtight container in the refrigerator

andusewithin3to4days.

Nutritional analysis per serving: calories 426, fat 23 g,saturatedfat5g,cholesterol95mg,fiber20g,protein29g,carbohydrate27g,sodium877mg

PIRIPIRIBAKEDTEMPEHWITHASPARAGUS

10D

Serves:4Preptime:30minutesCooktime:35minutes

The flavoring of this spicy dish is amazing, and it adds awonderful balance to the earthy tempeh and lighterasparagus. This is a perfect choice for spring, whenasparagusisinseason,andit’spackedwithtonsofvitaminsandfiber.

2tablespoonsextravirginoliveoil1largeredbellpepper,stemmed,seeded,anddiced1smallyellowonion,diced2chilepeppers(suchasserrano,jalapeño,orcayenne),stemmed,seeded,andfinelychopped2largegarliccloves,minced1tablespoonpaprika2tablespoonsapplecidervinegar¼cupfilteredwater1teaspoonseasalt2bunchesasparagus,woodyendstrimmed2(8-ounce)blocksorganicGMO-freetempeh,cutinto

8squares

Preheattheovento350°F.Heattheoliveoilinalargeskilletovermediumheatuntil

shimmering. Add the bell pepper and onion, stirringoccasionally,andcookuntilsoft,4to5minutes.Stirinthechilepeppers,garlic,andpaprika,andcontinuecookingfor2moreminutes.Removethepanfromthestoveandallowitto cool for 10minutes before transferring its contents to ablender. Add the vinegar, water, and sea salt. Cover theblenderandprocessonhighuntilwellpureed.Ina9-x13-inchglassbakingdish,arrangetheasparagus

inoneevenlayer.Layerthetempehontopoftheasparagusand then cover it all with the piri piri sauce. Place in theoven and bake for 20minutes. Carefully remove from theovenandserveimmediately.

Nutritional analysis per serving: calories 330, fat 20 g,saturated fat4g, cholesterol0mg, fiber5g,protein24g,carbohydrate22g,sodium545mg

SEAREDSCALLOPSWITHCURRIED

CAULIFLOWER

10D

Serves:4Preptime:15minutesCooktime:15minutes

A unique and flavorful dish that’s simple to prepare andrelativelyhands-freewhileit’scooking.Scallopsarealmostpureprotein,sothisisadeceptivelyheartydish.

2tablespoonsghee1headcauliflower,cutintosmallflorets1tablespooncurrypowder8ouncesfull-fatunsweetenedcoconutmilk1teaspoonseasalt1poundlargeseascallops,sidemusclesremoved¼cupcilantroleaves,roughlychopped1lemon,quartered

Heat1tablespoonofthegheeinalargeskilletovermediumheat until shimmering. Add the cauliflower and cook,stirringoccasionally,for4minutes.Stirinthecurrypowder,coconutmilk,andseasalt,andsimmeruntilthecauliflower

istender,3to4minutes.Meanwhile,heatanother largeskilletoverhighheatwith

theremaining1tablespoonghee.Oncethegheeishot,addthe scallopsandcook for2minutes, allowing them to searand brown on the bottom. Carefully flip the scallops andcookforanadditionalminute,thentransfertoaplatter.When the cauliflower is tender, divide it among four

plates and top with the scallops. Sprinkle each plate withcilantroandgarnishwithalemonwedge.

Nutritional analysis per serving: calories 368, fat 18 g,saturatedfat13g,cholesterol103mg,fiber3g,protein39g,carbohydrate13g,sodium917mg

SKILLETTOFUWITHBROCCOLIANDPEPPERS

10D

Serves:4Preptime:10minutesCooktime:15minutes

Thisisa tastyandsuper-easymealthatcanbeonthetablein less than 20 minutes. You can easily use 1 pound ofchicken or beef in place of the tofu as well as differentvegetablesdependingonwhat’savailableandinseason.

2teaspoonssesameoil1largeredbellpepper,stemmed,seeded,andjulienned 2 large broccoli heads (about 1 pound total), cut intosmallflorets½-inchpiecefreshginger,peeledandminced1poundnon-GMOfirmtofu,drainedandcrumbled2tablespoonswheat-freetamari1tablespoonricewinevinegar½cupvegetablebrothorfilteredwater1tablespoonarrowroot2tablespoonsfilteredwater1tablespoonwhitesesameseeds¼cuplooselypackedcilantroleaves,roughlychopped

Heat thesesameoil ina largeskilletorwokovermedium-high heat until shimmering.Add the peppers and broccoli,tosstocombine,andcook,stirringoccasionally,untilsoft,3to4minutes.Stirinthegingerandcookfor1minute.Thenadd the crumbled tofu and stir until the tofu is wellcombined.Add the tamari, vinegar, and broth, and bring to a

simmer.While the tofu cooks, combine the arrowrootwiththewater and pour themixture into the pan. Stir well andsimmer for another 2 to 3 minutes to allow the liquid tothicken.Dividethetofuamongfourbowlsandserveimmediately,

garnished with the sesame seeds and cilantro. This dishservesupnicelywiththeCoconut-CauliflowerRicehere.

Nutritional analysis per serving: calories 176, fat 9 g,saturated fat1g, cholesterol0mg, fiber4g,protein14g,carbohydrate13g,sodium382mg

HERB-MARINATEDCHICKENBREASTS

10D

Serves:4Preptime:20minutes,plusovernightmarinatingCooktime:20minutes

Thisisaclassiccomfort-fooddishthatthewholefamilywillenjoy,madewithingredientsyouprobablyalwayshaveonhand. Onions are anti-inflammatory and great immuneboosters.Combinethatwiththeproteininthechicken,andyou’vegotasolidcure-all.Thefishsaucecanbeomittedorreplacedwithsoysauce.

1largeonion,roughlychopped½cuplooselypackedparsleyleaves½cuplooselypackedbasilleaves¼cuplooselypackedmintleaves2tablespoonsoreganoleaves4largegarliccloves2tablespoonsfishsaucezestof2lemons¼cupextravirginoliveoil¼teaspooncayennepepper4boneless,skin-onchickenbreasts

Place the onion, herbs, garlic, fish sauce, cayenne pepper,lemon zest, and olive oil in a blender. Puree on high untilwell blended, about 45 seconds. Set aside ¼ cup of themarinade, and pour the rest into a bowl with the chickenbreasts.Mixwell until the chicken is evenly coated, coverthebowlwithaluminumorplasticwrap,andtransfertotherefrigeratortomarinatefor6to8hoursorovernight.Preheattheovento375°F.Transferthechicken,skinsidedown,ontoabakingdish.

Placethechickenintheovenandroastfor10to12minutes,oruntilfirmandfullycooked.Allowthechickentorestforafewminutesaftertakingitoutoftheoven.Slice thechickenagainst thegrain, in½-inchslices, then

serve,drizzledwiththereservedmarinade.

Nutritional analysis per serving: calories 324, fat 20 g,saturatedfat4g,cholesterol82mg,fiber1g,protein30g,carbohydrate5g,sodium766mg

GRILLEDSALMONWITHPARSLEY-WALNUT

BUTTER

10D

Serves:4Preptime:20minutesCooktime:10–15minutes

The parsley-walnut butter in this dish elevates the alreadydelicioussalmontoawholenewlevelandaddsevenmoreessential fattyacids toyourmeal.Don’tbeafraidofall thehealthy fats here—your brain andyour body need them!The butter also goes extremely well with crackers,vegetables,eggs,chicken,andotherkindsoffish.

4 tablespoons (½ stick) unsalted grass-fed butter, atroomtemperature1/3cuptoastedwalnuts,finelychopped1garlicclove,minced¼cuplooselypackedparsleyleaves,finelychopped1teaspoonseasalt¼cupextravirginoliveoil4(4-to6-ounce)wildsalmonfillets1largecucumber,thinlysliced2tablespoonsredwinevinegar

1tablespoonfinelychoppedchives

Place thebutter inasmallbowlandmashwitha forkuntilsmooth and spreadable. Add the walnuts, garlic, andparsley,alongwith½teaspoonoftheseasalt.Prepare a grill pan or an outdoor gas grill with 1

tablespoon of the olive oil. Season the salmon with theremaining ½ teaspoon sea salt and place on the hot grill.Cookfor3to4minutesandthencarefullyflipthefilletsandgrillforanadditional3to4minutes.Whilethesalmoncooks,combinethecucumberinabowl

withtheredwinevinegar,remaining3tablespoonsoliveoil,andchives.Tosswelltoincorporate.Divide the dressed cucumber among 4 plates.When the

salmon is ready, plate the fillets and immediately top eachwith1tablespoonoftheseasonedbutter,allowingittomeltintotheflesh.Serveimmediately.

Nutritional analysis per serving: calories 486, fat 44 g,saturatedfat16g,cholesterol100mg,fiber1g,protein25g,carbohydrate4g,sodium610mg

SIDES AND SNACKS

SOUTHWESTERNGUACAMOLE

10D

Makes:2cupsPreptime:20minutes

The crunch of toasted pumpkin seeds, rich cumin flavor,and tangy tomatillos make this a unique and insanelyflavorful addition to any meal. Plus you get some addedprotein from theseedsalongwith thehealthy fats, so it’sawin-win!

2ripeavocados1largeshallot,finelyminced2teaspoonshotsauce½teaspoongroundcuminseed½teaspoonseasalt¼cuplooselypackedcilantroleaves,finelychopped3tomatillos,coarselychopped2tablespoonstoastedpumpkinseeds

Cut the avocados in half lengthwise, then remove and

discardthepit.Makecrosshatchslices in theavocadofleshwith a paring knife. Scoop the flesh outwith a spoon andplace it in a medium bowl. Add the shallot, hot sauce,cumin,andseasalt.Useaforktomashtheavocadowiththespices.Leavechunkyorcontinuetomashuntiltheavocadoissmooth.Gentlyfoldinthecilantro,tomatillos,andpumpkinseeds.

Serve immediately alongside sliced vegetables, on a salad,oraspartofatacomeal.

Nutritional analysis per serving (2 tablespoons): calories241,fat22g,saturatedfat5g,cholesterol0mg,fiber8g,protein3g,carbohydrate12g,sodium306mg

COCONUT-CAULIFLOWERRICE

10D

Serves:4Preptime:10minutesCooktime:15minutes

Decadentlyflavorfulandrichlysatisfyingwithoutanounceof guilt—or grains! Made from cauliflower and flavoredcoconutmilkwithcrunchypistachiosandtoastedcoconuttotopitoff,thiscreamyalternativetoricecanbeusedforstir-fries or as an accompaniment for grilled vegetables,chicken,orfish.

1headcauliflower,cutintosmallflorets8ouncesfull-fatunsweetenedcoconutmilk2cardamompods½teaspoonseasalt¼cuppistachios,roughlychopped2tablespoonstoastedshreddedcoconut

Place half of the cauliflower into an 11-cup or larger foodprocessorandpulsetochopit intosmallerpieces,11to12pulses. Transfer the processed cauliflower to a 4-cupsaucepan. Process the remaining cauliflower and add it to

thesaucepan.Add the coconut milk, cardamom, and sea salt to the

saucepan and cover. Cook the cauliflower mixture overmediumheatuntilthemilkisabsorbed,8to10minutes.Remove the lid and fold in the pistachios and coconut

beforeserving.Storeinanairtightcontainer intherefrigeratorfor3to4

days.

Nutritionalanalysisper serving (½cup): calories 274, fat24g,saturatedfat20g,cholesterol0mg,fiber7g,protein5g,carbohydrate14g,sodium302mg

CHICKENLIVERPÂTÉ

10D

Makes:2cupsPreptime:10minutesCooktime:20minutes

Organs are amazing. Their nutritional content is off thecharts, andwhen they’re prepared correctly, their flavor ismind-blowing. This elegant pâté is delicious on crackers,vegetables,orcheese,andit’salsogreatrightoffthespoon.Awonderfulbeginner food for littleones (adjusted to theirtastesasneeded)!

2tablespoonsghee1largeonion,thinlysliced2to3garliccloves,thinlysliced1poundchickenlivers½cupredwine½poundunsaltedgrass-fedbutter,atroomtemperature1teaspoonseasalt 1 large sprig rosemary, stem removed, leaves finelychopped

Warm a large skillet over medium-high heat. Add 1

tablespoonof theghee, and,once it’s shimmering, add theonion.Cookuntiltheonionslicesaretranslucentandlightlybrowned, stirring often, 8 to 10 minutes. In the final 2minutesof cooking, add thegarlic and cookuntil fragrant,about30seconds.Transfertoaplateandthenreturnthepantothestove.Melt the remaining 1 tablespoon ghee in the pan over

medium-high heat and carefully add the livers. Cook theliversfor2to3minutes,thenflipandcookthemanother1to 2 minutes. I prefer to leave the livers slightlyundercookedsotheyblendbetter.Transfer thelivers to theplatewiththeonions.Return the pan to the stove, add the redwine, and heat

overmedium-highheat.Use awooden spoon to scrapeupanybitsleftonthebottomofthepanasyoureducethewinebyhalf.Removefromthestoveandletcool.Placethelivers,onions,andreducedredwineintoafood

processor and blend until smooth. Use a rubber spatula toscrapedownthesides.Oncethemixtureissmooth,runthemachineanddropthebutter inbythespoonful,allowingitto fully incorporate before addingmore. Continue until allthebutterisblendedin.Addthesaltandrosemary,transferto a servingbowl, and servewith your favorite gluten-freecrackers.Store leftover pâté in a sealed glass container in the

refrigerator for up to 4 days.You can fill 4-ounce masonjarswiththepâtéandfreezeforupto3months.

Nutritional analysis per serving (2 tablespoons): calories

231, fat 20g, saturated fat 12g, cholesterol 259mg, fiber0.3g,protein10g,carbohydrate2g,sodium295mg

SLOW-ROASTEDTOMATOES

10D

Makes:20to24tomatohalvesPreptime:5minutesCooktime:3hours

These are perfection on a roasting pan—great alone, as aside dish, in salsas, in salads, blended into sauces, or as atopping for just about anything you can think of (pizza,pasta,soups,stir-fries).Youcanroastthesummer’sbountyup and freeze them for use in dishes throughout the yearwhentomatoesarenolongerinseason.Thesearedeliciouswithroastedfish,grilledchicken,orsautéedvegetables.

2poundsRomatomatoes,halved2tablespoonsextravirginoliveoil1tablespoondriedthyme2teaspoonsdriedoregano1teaspoondriedbasil1teaspoonseasalt½teaspoonfreshlygroundblackpepper

Preheattheovento325°F.Gently toss the tomatoes in a large bowl with the

remainingingredients.Placethetomatoes,skinsidedown,inasinglelayerona

rimmed baking sheet. Roast for 3 hours.Carefully removethemfromtheovenandallowthemtocoolcompletely.Storethetomatoesintherefrigeratorinasealedcontainer

forupto4days.

Nutritional analysis per serving (5 tomato halves):calories 403, fat 30 g, saturated fat 4 g, cholesterol 0mg,fiber11g,protein8g,carbohydrate35g,sodium44mg

SPINACHFALAFELS

Makes:1dozenfalafelsPreptime:10minutes,plusovernightsoakingCooktime:15minutes

Everyone loves falafel.Thisversionhasevenmoreproteinthan usual thanks to the chia seeds, and it is cooked inhealthy saturated fats that stay stable at high temperatures,rather than theusualvegetableoil.This isalsoagreatwaytogetmoregreensintokids’(andgrown-ups’)diets.

1cupdriedchickpeas4cupsfilteredwater1tablespoonapplecidervinegar2cupsspinach,roughlychopped1smallonion,minced2garliccloves,minced2tablespoonsfreshlygroundchiaseeds1teaspoonseasalt1teaspoonbakingpowder¼cupgheeorcoconutoil1lemon,cutintowedges

Soak the chickpeas in thewater and apple cider vinegar atroom temperature for 8 to 12 hours.Once they’re soaked,

drainandrinsethemwell.Placethechickpeasinafoodprocessorandpulse,usinga

rubber spatula to scrape down the sides, until they are thesizeofgrainsof rice.Theyshouldstick togetherwhenyoupressthembetweenyourfingers.Addthespinach,onion,garlic,groundchia,seasalt,and

baking powder to the food processor and pulse toincorporate.Once thoroughlymixed, form themixture into12 (1-inch) patties. Make sure they are packed tightly sotheydon’tcrumbleduringcooking.Heat 2 tablespoons of the ghee in a large skillet over

medium-highheat.Oncethefatisshimmering,add6falafelpatties without overcrowding the pan. Fry until goldenbrown on each side, 2 to 3 minutes per side. Place thecooked falafels on a paper towel to drain. Heat theremaining 2 tablespoons ghee and cook the remainingfalafelpattiesasbefore.Servethefalafelswarmwithasqueezeoflemon.Store leftovers in anairtight container in the fridge for3

to4daysorinthefreezerforupto4weeks.

Nutritionalanalysisper serving (3 falafels): calories 323,fat 17 g, saturated fat 8 g, cholesterol 33 mg, fiber 11 g,protein16g,carbohydrate35g,sodium494mg

SWEETPOTATODIP

Makes:2cupsPreptime:5minutesCooktime:15minutes

Hummus is a family-friendly staple, and this version takesthe classic to a whole new level. Sweet potato adds extravitamins and minerals, including energizing vitamin B, aswellas incredible flavor. Itpairsperfectlywith theprotein-richchickpeas.You’llalwayswanttohavethisonhand.It’satreattowatcheveryoneyoumakeitforgocrazyoverit!

1largesweetpotato,peeledandcutpieces1tablespoonextravirginoliveoil1smallonion,thinlysliced1garlicclove,minced1(15-ounce)canchickpeas,rinsedanddrained¼cuptahini1tablespoonlemonjuice2teaspoonschilipowder1teaspoonseasalt

Place the sweet potato in a saucepan and add 1 cup offilteredwater.Coverandcookoverhighheatuntilthesweetpotato is tender, about 10minutes. Remove the lid, drain,

andallowthesweetpotatochunkstocoolcompletely.Meanwhile,heataskilletovermedium-highheat.Addthe

olive oil, and, once it’s shimmering, add the onion. Cook,stirring occasionally, until the onion slices are soft andtranslucent, 5 to 6 minutes.Add the garlic and cook untilfragrant,about1minute.Removethepanfromtheheatandsetasidetocool.Inafoodprocessor,combinethesweetpotato,onion,and

chickpeas.Pulse themixtureuntil itbegins topuree,6 to7pulses. Scrape down the sides with a rubber spatula, thenaddtheremainingingredients.Run the machine until the dip becomes smooth and

creamy, about 1minute. Serve immediately or transfer thediptoanairtightcontainerandrefrigerateforupto4days.

Nutritional analysis per serving (2 tablespoons): calories278,fat9g,saturatedfat1g,cholesterol0mg,fiber11g,protein12g,carbohydrate39g,sodium30mg

HERB-ROASTEDMUSHROOMS

10D

Serves:4Preptime:10minutesCooktime:30minutes

Weoftenthinkofroastedmushroomsasheavyandstuffedwithcheese.Thesearemuchlighter,althoughthey’restillahearty side or topping for any meal. Plus, they’re packedwith flavor and nutrition. Good luck not eating them allbeforetheyevenhittheplates!

1poundcreminiorwhitebuttonmushrooms3tablespoonsextravirginoliveoil2largegarliccloves,minced 1 large sprig rosemary, stem removed, leaves roughlychopped¼cuppackedparsleyleaves,roughlychopped 2 sprigs thyme, stems removed, leaves roughlychopped2teaspoonsseasalt½teaspoonfreshlygroundblackpepper

Preheattheovento350°F.

Use a towel towipe any dirt from themushrooms, thenplace them in a large bowl.Add the remaining ingredientsandtosswelltoincorporate.Spreadthemushroomsoutonarimmedbakingsheetand

placeitintheoven.Roastthemushroomsuntiltheyaresoftand slightly golden, 25 to 30 minutes. Carefully removethem from the oven and serve immediately. Any extramushrooms can be stored in an airtight container in thefridgeforupto3days.

Nutritional analysis per serving (1 cup of cookedmushrooms): calories 61, fat 5 g, saturated fat 1 g,cholesterol0mg,fiber0.6g,protein2g,carbohydrate3g,sodium4mg

DESSERTS

WARMSPICEDAPPLESLICES

Serves:4Preptime:5minutesCooktime:12minutes

Decadentand healthy?This incredibledessert achieves theseeminglyimpossible.Itmakesforabeautifulpresentation,andyou can swapout the apple for other fruits dependingonwhat’sinseason.

2large,crispapples(preferablyFuji)2tablespoonsgheeorcoconutoil¼teaspoongroundcinnamonscantpinchofgroundcloveoptional:1tablespoonmaplesyrup2tablespoonscoconutcream3tablespoonshazelnuts,roughlychopped1tablespoontoastedcoconutflakes

Peeleachapple,cut it inhalf, remove thecore,andslice itinto ⅛-inch slices. Melt the ghee in a large skillet overmediumheat.Add theapplesandcook for3 to4minutes,

stirringoccasionallytopreventthemfromburning.Stir in the cinnamon and clove, and cook for 1minute.

Then add the maple syrup (if using) and coconut cream.Allowtheliquidtosimmerandthicken,2to3minutes.Stirinthehazelnutsandcoconutflakesandserveimmediately.

Nutritional analysis per serving (with maple syrup):calories171, fat11g, saturated fat6g,cholesterol16mg,fiber 3 g, protein 1 g, carbohydrate 20 g, sodium 3 mg,sugars15g

BLUEBERRYSOFTSERVE

Serves:4Preptime:5minutes,pluschillingtime

Who doesn’t love ice cream?This creamy treat is packedfullofantioxidants,andthecoconutoilprovides incrediblefuelandnutritionwhilehelpinglowercholesterollevels.It’stheperfectdessertforgrown-upsandkidsalike.

4cupsfrozenblueberries½cupfull-fatcoconutmilk¼cupcoconutoil2tablespoonsbasilleaves,mincedoptional:1tablespoonhoneyzestof1lime½teaspoonalcohol-free,gluten-freepurevanillaextract4tablespoonsbeepollen,forgarnish

It’sbesttomakethisrecipeintwobatches.Combinehalfofthe blueberries, coconut milk, oil, basil, honey (if using),limezest,andvanillainablender,andblendonhigh,usingthe tamper to push the berries down toward the blade.Process until the mixture is smooth, thick, and creamy,about 1 minute.Transfer the mixture to a large bowl andplace thebowl in the freezer.Repeatwith theotherhalfof

the ingredients (except the bee pollen) and add to the firstbatch.Keep the firstbatch in the freezeronlywhileyou’remakingthesecondbatch.Scoop the ice cream into 4 bowls. Sprinkle eachportion

with1tablespoonbeepollen.Serveimmediately.It’sbesttoeat this ice cream right away. Freezing it for too longwillmakeiticy.

Nutritional analysis per serving: calories 260, fat 16 g,saturated fat13g, cholesterol0mg, fiber6g,protein3g,carbohydrate30g,sodium2mg,sugars21g

ALMONDBUTTERTRUFFLES

Makes:24cookiesPreptime:15minutes,pluschillingtime

Onceyou’ve tasted these,you’llalwayswant tohave themon hand.You can experiment by adding crushed nuts orcacaonibs.Cacaohasfourtimestheantioxidantsofregulardark chocolate and tons of other nutrients, making theseguilt-freetreats.

3softMedjooldates,pitted3tablespoonsunsaltedgrass-fedbutter½cupsmoothunsaltedalmondbutter3tablespoonscoconutoil¾cupshreddedcoconut2tablespoonscacaopowder½teaspoonalcohol-free,gluten-freepurevanillaextract⅛teaspoonseasalt

Place thedates inafoodprocessorandpulse8 to10 timesto coarsely chop. Add the butter, almond butter, andcoconutoil, thenprocess themixtureuntil it is smoothandcreamy.Add the shredded coconut, cacaopowder, vanilla,andsaltandpulseuntilwellcombined.Lineabakingsheetwithparchmentpaper.

Drop½-tablespoonportionsonto thebaking sheet.Placethesheetintherefrigeratororfreezerfor20minutessothetrufflescanharden.Storeanyremainingtrufflesinanairtightcontainerinthe

fridgefor3–4daysorthefreezerforupto1month.

Nutritional analysis per serving (1 truffle): calories 482,fat 43 g, saturated fat 22 g, cholesterol 23 mg, fiber 9 g,protein9g,carbohydrate27g,sodium62mg,sugars15g

FUDGYCAROBBROWNIES

A chocolate-, refined-sugar-, and gluten-free treat that wepromise you’ll go crazy over! You won’t even miss thesugar and chocolate in these brownies. Carob helpsdigestion and maple syrup provides necessary mineralswhileboostingimmuneandhearthealth.

Makes:8browniesPreptime:10minutesCooktime:30to35minutes,pluscooling

½cupplus2tablespoonsunsaltedgrass-fedbutter½cupcoconutflour½cupcarobpowder3eggs,atroomtemperature¼cupmaplesyrup1teaspoonalcohol-free,gluten-freepurevanillaextract

Preheat the oven to 325°F. Grease a 9 × 10 glass bakingdishwith2tablespoonsofthebutter.Inamediumbowl,combine thecoconut flourandcarob

powder. Add the remaining ½ cup butter and the eggs,maplesyrup,andvanilla,andmixtocombine.Pour the mixture into the baking dish and bake in the

ovenfor30 to35minutesoruntila toothpick inserted into

thecentercomesoutclean.Cool for 30 minutes before cutting the brownies or

removingthemfromthepan.These store well in an airtight container at room

temperatureorintherefrigeratorforupto7days.

Nutritionalanalysisperserving(1brownie): calories360,fat 27 g, saturated fat 16 g, cholesterol 184mg, fiber 2 g,protein5g,carbohydrate25g,sodium215mg,sugars18g

RASPBERRY-LEMONICEPOPS

Makes:4to6popsPreptime:15minutes,plusfreezertime

Gelatin powder adds a sneaky protein kick to these sweetfrozentreats.They’reperfectaspost-workoutrecoveryfuel,and an easy and delicious way to get important nutrientsintobusykiddos.You’llneedicepopmoldsforthese.

2¼cupsfull-fatcoconutmilk2½teaspoonsunflavoredgelatinpowder¼cupmaplesyrupzestof1lemon½teaspoongroundcardamom1teaspoonalcohol-free,gluten-freepurevanillaextract⅛teaspoonseasalt½cupfreshorfrozenraspberries

Place ¼ cup of the coconut milk in a medium heatproofbowl. Sprinkle the gelatin over it and set it aside to bloomfor5minutes.Heat the remaining 2 cups coconutmilkwith themaple

syrup, lemon zest, cardamom, vanilla, and sea salt in asaucepanovermedium-highheat for 5minutes.Whisk thesoftened gelatin into the saucepan and continue whisking

untilallofitisdissolved.Allowthemixturetochillfor15to20minutes.Place3to

4raspberriesineachicepopmold,thenfillwiththeliquid.Place the pops in the freezer to set for a minimum of 4hours.

Nutritionalanalysisper serving (1 icepop): calories130,fat6g,saturatedfat6g,cholesterol0mg,fiber1g,protein3g,carbohydrate16g,sodium69mg,sugars12g

FLOURLESSCASHEWBUTTERCOOKIES

Nowyou’llneverhave towonderwhat tomakewhenyouneed something gluten-free to please a crowd. Thesecookieshaveafantastictexture,andtheproteinfromthenutbuttermakes them incredibly satiating; aperfect snackanytimeoftheday.

Makes:12cookiesPreptime:10minutesCooktime:8to10minutes

1cupcasheworalmondbutter2tablespoonscoconutpalmsugarormaplesyrup1largeegg1teaspoonalcohol-free,gluten-freepurevanillaextract1teaspoonbakingsoda1teaspoongroundcinnamon½teaspoongroundginger½teaspoongroundnutmeg½teaspoonseasalt

Preheat the oven to 350°F. Line a baking sheet withparchmentpaper.Inamixingbowl,combinethecashewbutterandcoconut

palmsugar.Beat in theeggandvanilla andmixwell. In a

separatebowl,combinethebakingsoda,cinnamon,ginger,nutmeg, and salt. Add the baking soda mixture to thealmondbuttermixture,andcombineuntilwellincorporated.Formthedoughinto12evenlysizedballsandplacethem

on the baking sheet. Using the back of a fork, partiallyflatteneachball,makingcrosshatchmarks.Place the baking sheet in the oven andbake for 8 to 10

minutes. Remove the sheet from the oven and carefullytransferthecookiestoacoolingrack.Oncefullycooled,thecookiescanbestoredinanairtight

containerfor3to4days.

Nutritional analysis per serving (1 cookie): calories 296,fat 22 g, saturated fat 5 g, cholesterol 47 mg, fiber 1 g,protein9g,carbohydrate19g,sodium513mg,sugars8g

CHOCOLATECHIPCOOKIEDOUGHSPREAD

Makes:8portionsPreptime:5minutes

Thismaybeanicing,butthatdoesn’tmeanithastogoonacake.It’saperfectspreadonappleslicesorfrozenintolittlebites… or eaten right off the spoon. Healthy saturated fatfromthebutterkeepsyourbodyandbrainwellsatiatedandfueledforanything.

1stickunsaltedgrass-fedbutter,atroomtemperature2tablespoonscacaonibs½teaspoongroundcinnamon1teaspoonalcohol-free,gluten-freepurevanillaextractoptional:1tablespoonmaplesugar

Placethebutter inamedium-sizebowland,usingthebackof a spoon or a rubber spatula, mash it until it’s soft andspreadable. Add the remaining ingredients and mix toincorporate.Enjoybyspreading1 tablespoononto ripepearorapple

slices,orfreeze1-tablespoondollopsuntilfirmforafrozentreat.

Nutritional analysis per serving (1 tablespoon): calories

208,fat24g,saturatedfat16g,cholesterol60mg,fiber0g,protein0g,carbohydrate2g,sodium0mg,sugars2g

Acknowledgments

This book was grown in the rich soil of experience andcollaboration, fromtheworkof thescientistsandclinicianswho laid thegroundwork forourmodernunderstandingofthe way our bodies interact with the food we eat. But itcouldnothavebeenwrittenwithoutthehelpandsupportofsomanypeoplewhohaveinspired,guided,andhelpedmealongtheway.

First, I must thank my patients, who are my greatestteachers.OnlywiththeirtrustandgoodwillhaveIbeenabletolearnsomuchaboutusingfoodasmedicine.

Myviewsarenotbasedsolelyontheacademicscienceofnutrition,butalsoonmyobservationsofrealpeopleoverdecades as they’ve changed their diets.And of course, onthe tireless, often tedious, careful work of scientists andresearcherswhohavepointedmeintherightdirection.

And then there are all those who have taught andinspiredme,includingJeffreyBland,DavidLudwig,RobertLustig, Michael Pollan, Mark Bittman, Michael Moss,Andrew Weil, Chris Kresser, Marc David, and so manyothers.

MyteamsatTheUltraWellnessCenterandatClevelandClinicCenterforFunctionalMedicineworkhardeverydayto deliver innovative healing to our patients and

communities using food as the primary medicine.You allare key actors in the transformation of health care, and Icouldn’t do what I do without all of you. Thank you. AspecialthankstoLizBoham,ToddLePine,andKathieSwiftfortwodecadesofworktogetherandmutualsupport.And,Kathie, thank you for introducing me to the world offunctional medicine and a new way of thinking aboutnutrition.

I cannot express enough gratitude toToby Cosgrove,the CEO of Cleveland Clinic, for what he has done toadvance the progress of functionalmedicine by building afunctional medicine program at Cleveland Clinic. Thisprogram is now led by Tawny Jones, Patrick Hanaway,MicheleBeidelschies,ElizabethBradley, andMaryCurran.You are all amazing.And I am deeply grateful to all thehealthcareprovidersandcaregiverstheredoingtheworktomakefunctionalmedicinethestandardofcare.

There are so many others without whom this bookwould never have happened. Bill Tonelli helped metranslate my vision into a reality. Anahad O’Connorgathered and helpedme translate the science behindFood.Kaya Purohit, as always, delivered amazing insights aboutthe links between food, the environment, and our health.DhruPurohitisthegluethatholdsitalltogetherandmakesthings happen. Grateful beyond words. Chef Frank Gigliotranslates my vision of healthy eating into astoundinglydeliciousrecipes.AudriaBrumbergwassupergreathelpingwiththecoverdesign.

Ofcourse there is noway I coulddo thework I do tocommunicatethemessageofhealingwithoutmypublishingteam at Little, Brown—especially Tracy Behar, whobelievedinmewaybackalmost20yearsago.AndRichardPine, my agent, who has guided and supported my workalsoforalmost20years.WithouthimIwouldn’thavebeenable to realize my dreams. Thank you, Ian Straus, forhelpingwiththemanuscript.

Without Anne McLaughlin, who always says yes, Iwouldnothavebeenable tokeepall thepiecesofmy lifetogether.Youarethebest,ever.Therearesomanytothank,but a few need special mention for stepping up: DeniseCurtin,TammyBoyd,andDiannaGalia.

Thesupportofmyfamilyallowsmetodomyworkandbefullyexpressed.Thankyou.And,Mia,myextraordinarywife,thankyouforalwaysbelievinginmeandforbeingthesolidgroundonwhichIstand.

WantmoreMarkHyman?

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Tapheretofindyournewfavoritebook.

About the Author

Mark Hyman, MD, believes that we all deserve a life ofvitality—and that we have the potential to create it forourselves.That’s why he is dedicated to tackling the rootcauses of chronic disease by harnessing the power offunctional medicine to transform health care. Dr. Hymanand his team work every day to empower people,organizations, and communities to heal their bodies andmindsandtoimproveoursocialandeconomicresilience.

Dr.Hyman is a practicing family physician, a ten-time#1NewYorkTimesbestsellingauthor,andaninternationallyrecognized leader, speaker, educator, and advocate in hisfield. He is the director of the Cleveland Clinic Center forFunctional Medicine. He is also the founder and medicaldirectorofTheUltraWellnessCenter,chairmanoftheboardoftheInstituteforFunctionalMedicine,andamedicaleditoro fThe Huffington Post and was a regular medicalcontributor on many television shows and networks,includingCBS This Morning, Today, Good MorningAmerica,CNN,TheView,Katie,andTheDr.OzShow.

Dr.Hymanworkswithindividualsandorganizations,aswell as policy makers and influencers. He has testifiedbefore both the White House Commission onComplementary and Alternative Medicine and the Senate

Working Group on Health Care Reform on FunctionalMedicine. He has consulted with the surgeon general ondiabetes prevention and participated in the 2009 WhiteHouse Forum on Prevention and Wellness. Senator TomHarkin of Iowa nominated Dr. Hyman for the President’sAdvisory Group on Prevention, Health Promotion, andIntegrative and Public Health. In addition, Dr. Hyman hasworkedwithPresidentBillClinton,presentingattheClintonFoundation’sHealthMatters,AchievingWellness in EveryGenerationconference,andtheClintonGlobalInitiative,aswell as with theWorld Economic Forum on global healthissues. He is the winner of the Linus PaulingAward, theNantucket Project Award, and the Christian Book of theYearAward for TheDaniel Plan and was inducted in theBooksforBetterLifeHallofFame.

Dr.Hymanalsoworkswithfellowleadersinhisfieldtohelppeopleandcommunitiesthrive—withRickWarren,Dr.Mehmet Oz, and Dr. DanielAmen, he created the DanielPlan, a faith-based initiative that helped the SaddlebackChurch collectively lose 250,000 pounds.He is an adviserandguestco-hostonTheDr.OzShow and ison theboardofDr.Oz’sHealthCorps,whichtacklestheobesityepidemicby educatingAmerican students about nutrition.With Dr.Dean Ornish and Dr. Michael Roizen, Dr. Hyman craftedand helped introduce the Take Back Your Health Act of2009 to the United States Senate to provide forreimbursementoflifestyletreatmentofchronicdisease.AndwithTimRyan in 2015, he helped introduce the ENRICH

Act into Congress to fund nutrition in medical education.Dr.HymanplaysasubstantialroleinamajorfilmproducedbyLaurieDavidandKatieCouric, released in2014,calledFedUp,whichaddresseschildhoodobesity.Pleasejoinhiminhelpingusalltakebackourhealthatwww.drhyman.com,orfollowhimonTwitter,Facebook,andInstagram.

BooksbyMarkHyman,MD

TheEatFat,GetThinCookbookEatFat,GetThin

TheBloodSugarSolution10-DayDetoxDietCookbookTheBloodSugarSolution10-DayDetoxDiet

TheBloodSugarSolutionCookbookTheBloodSugarSolution

TheDanielPlanTheDanielPlanCookbook

UltraPreventionUltraMetabolism

TheFiveForcesofWellness(CD)TheUltraMetabolismCookbookTheUltraThyroidSolutionTheUltraSimpleDietTheUltraMindSolution

SixWeekstoanUltraMind(CD)UltraCalm(CD)

Resounding Praise for

FOODWhat the Heck Should I Eat?

by Mark Hyman, MD

“Inaworldofincreasingdietaryanxiety,Dr.Hymanoffersaroadmaptorespectingfoodasmedicine.”

—MehmetOz,MD

“Ourcountry faceshugechallenges.Everycitizenmustbehealthy, creative, and energetic if we are to adequatelyaddress those challenges.WithFood,Dr.MarkHymanhasgiven every American a clear and straightforward fieldmanualonhowtogetandstayhealthy,for themselvesandfor our country.We must get a little healthier now or thecost of health care will sink our economy in the not toodistantfuture.Thispracticalbookcouldnothavecomeatabettertime.”—CongressmanTimRyan,Ohio,authorofTheRealFood

Revolution

“Howcanwecut throughconflictingmessagesabout foodwereceiveeverysingleday?Fat isgood.Fat isbad.Sugaris bad. Salt is bad. Salt is good. Our bodies are intricate,

beautifully designed systems that tell us what works andwhatdoesn’t.Yetmostpeopledon’tunderstandhowtoeattothriveandtoachieveaclearmind,arobustbody,andtheability to reach for our dreams. InFood, Dr.MarkHymananswersthebigquestionsaroundfoodandteachesustousefoodasmedicine.Ifyou’reconfusedaboutwhattoeat,readthisbook.”—TonyRobbins,America’s#1lifeandbusinessstrategist

“Ourdietshaveasignificantimpactonourbrainhealthandoverall well-being. But in today’s world, there is somuchconfusionaboutwhatweshouldactuallybeeating.FoodbyMarkHyman,MD, helps consumers cut through all of thenutrition confusion and provides a roadmap for leading ahealthierlife.”

—MariaShriver,journalistandfounderoftheWomen’sAlzheimer’sMovement

“Dr. Mark Hyman’s new book is the perfect antidote tomisconceptions about diet and nutrition. In clear, conciseterms,hetellsusexactlywhatfoodsweshouldbeeatingoravoiding in order towin andmaintain lifelongwellness. Ifeveryone followed this advice, we could reduce theincidences of preventable disease and lower the cost ofhealthcareforeveryone.”

—TobyCosgrove,MD,CEOofClevelandClinic

“Just about every time someone leaves the doctor’s office,

theyaretoldtoexerciseandeatwell.Sadly,atthispointinour collective human history, there is still not wideconsensus on how to do either properly.With nutrition inparticular, it feels like near daily whiplash. Yesterdaycoconutoilseemedapanacea,bytomorrowyoumayhearitcauses heart disease.Dr.MarkHyman,who has diligentlydedicatedhislifetowellness,hasanewbookthatmayoffersome much-needed relief.Food goes between the lines ofnutrition research, providing a clear road map for theconfusedeater.”

—SanjayGupta,MD

“MarkHymanknowsasmuchaboutfoodandourhealthasany human being alive. His new book,Food, is aninvaluable guide towhatwe should eat and, perhapsmoreimportantly, what we shouldn’t to get healthy and stayhealthy.”

—GaryTaubes,authorofTheCaseAgainstSugar

“Finally,abookthatputscommonsenseandintegritybackinto the discussion about what to eat—despite decades ofbeing fed a steady diet of nonsense by so-called ‘trustedauthorities.’ Bravo, Dr. Hyman. This book is goodmedicine.”

—ChristianeNorthrup,MD

“Foodhasturnedouttobeamuchmorepowerfulmedicinethan we were all taught, yet for somany of us, themany

differentdietsavailablepaintaconfusingpicture.Inhisnewbook,Dr.MarkHymanhasprovidedexactlywhatweneed:an expert analysis, clear-headed description, and effectivesolutiontowhattheheckweshouldallbeeatingtooptimizeour health and longevity.This may be themost importantbookyou readon thiscritical topic,andDr.Hyman isoneofthepreciousfewwithboththeexpertiseandwritingskilltomakethisinformationavailableanddigestible.”

—DaleBredesen,MD,authorofTheEndofAlzheimer’s

“Inthedietwars,nobattleismorecontentiousthanlow-fatvegan versus high-fat paleo. Mark Hyman finds commonground with paleo-vegan (‘Pegan’), a plant-based dietsupplemented moderately with animal foods (as ‘condi-meats’).Food offers a delicious recipe for restoring ourhealth,aswecarefortheplanet.”

—DavidLudwig,MD,PhD,authorofAlwaysHungry?

“Food and the way we produce and consume it is at thecenterofmostofourworld’shealth,environmental,climate,economic, and even political crises. With his new book,MarkHyman,MD,showsusthatfoodispowerfulmedicine,and it contains information that speaks to our environmentand our genes, programming our body with messages ofhealthorillness.”

—DeepakChopra

“Ithasneverbeeneasiertoharmourselveswithfood,andat

the same time, it’s never been easier to heal ourselves.Bythe end ofFood, you feelmore empowered than ever andmoreateasethanevertocreatethelatter.”

—StevenR.Gundry,MD,authorofThePlantParadox

“Most people know that a good diet is the cornerstone ofhealth but are confused aboutwhat to eat. Low-carb, low-fat,Paleo,plant-based,raw-food,vegan,orvegetariandiets?I nFood, Dr. Hyman cuts through this confusion andempowersreaderswithconfidenceandclarityaboutwhattoeat.”

—ChrisKresser,MS,LAc,authorofThePaleoCure

“Nutritionalsciencecanbeconfusing.Dr.Hymanmakes iteasy to understand and to implement in an effort toempoweryoutosimplifyyourlife.”—Dr.JosephMercola,founderofMercola.com,themost-

visitednaturalhealthsite

“Dr. Hyman sets the record straight.Your food decisionswill become effortless, and you’ll be happier and healthierthanever.”—VaniHari,authorofTheFoodBabeWayandfounderof

FoodBabe.com

“Good health starts at the end of your fork. Withstraightforward, thoughtful advice,Dr.MarkHyman clearsupthefoodconfusionandshowsyouhowtoeattohealand

nourishyourbody,whilealsodelightingyourtastebuds.”—JJVirgin,celebritynutritionandfitnessexpertandauthor

ofTheVirginDiet

“We have more knowledge about food and more optionsthan ever, and yet people are getting sicker and sickerbecauseoflifestylediseases.Wheredidwegowrong?Howdidwestraysofarfromrealfoodandgettothepointwheremost people are accustomed to boxed meals loaded withtwenty unidentifiable ingredients and others are findingthemselveslostingrocerystores,perplexedandbewilderedtothepointofpanic,wonderingwhatthehecktheycanandshould eat?Food is thedefinitiveguide forachieving foodpeace. It will show you that what we eat matters, but itdoesn’t have to be that complicated. Mark Hyman is amasterful clinician and teacher. Let him show you thehealing power of foods and make eating easy, fun, anddelicious.”—DanielG.Amen,MD,founderofAmenClinicsandauthor

ofChangeYourBrain,ChangeYourLifeandMemoryRescue

“Dr. Mark Hyman’sFood offers a masterpiece of truth-telling, a subversive reproach to the industrial systems thatthreaten our very health—and it explains how each of uscan flourish bymaking better food choices.This could bethemostusefulbookyouwillread.”

—DanielGoleman

“Dr. Hyman has eloquently addressed the most importantnutritionquestioninFood.Thisbookisessentialforanyonewhois lookingforanswersonhowtousefoodto improvetheirfunctionalhealth.”

—JeffreyBland,PhD,founder,InstituteforFunctionalMedicine,authorofTheDiseaseDelusion

“What exactly has industrial agriculture done to your foodsupply and how does it affect your health and yourenvironment?Howcanyoubeaconsciousconsumerwhenyou hit the grocery stores?What is the difference betweengrass-fedandorganic?Doesorganicmatter?Andseriously,what theheckshouldyoueat?MarkHyman,MD,answersall of these important questions in his new book,Food.Readit!”—DaveAsprey,creatorofBulletproofCoffeeandauthorof

HeadStrong

“Foodisatthecenterofourwell-being,andhowwegetourfood is directly connected to the health of our planet. Butwe’re drowning in bewildering information and adviceabout what to eat. In his new book,Food, Mark Hyman,MD,breaksdownallthescienceintopracticaladviceaboutwhattoeatandwhattoavoid.Thisisamanualforhowthefoodweeatcanhelpusthrive.”

—AriannaHuffington,authorofThrive

Notes

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3.WhalenKA,JuddS,McCulloughML,FlandersWD,HartmanTJ,BostickRM.PaleolithicandMediterraneandietpatternscoresareinverselyassociatedwithall-causeandcause-specificmortalityinadults.JNutr.2017Feb8.

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* These last two should be eaten infrequently because of mercurycontamination.Infact,Iwouldnevereatswordfish.Limittunatoonceamonth.

*Thesearethefruitswithlowestglycemicload.

*Chromium, alpha-lipoic acid, cinnamon, and green tea catechins are usuallyfoundcombinedinspecialbloodsugar–balancingsupplements;checkyourlocalhealthfoodstoreorgotowww.foodthebook.com/resourcestopurchasethe10-DayDetoxKit.

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