Like you, I want to know more about healthy eating, but find published nutrition information conflicting, confusing, and complicated. But almost all of it seems to agree on one thing-eating more whole plant based unprocessed foods is the best choice, with proven health benefits and little if any harm.
In this post I’m introducing you to two books and associated websites that present the evidence for the benefit of plant based eating and explain in easy to understand terms how to do it.
Over 30 years ago, a father-son team showed the world the results of “the most comprehensive study of nutrition ever conducted” , so I wonder why it seems we’re just now believing that what we eat influences our health and lifespan for better or worse.
(several affiliate links are in this post. )
by T. Colin Campbell, Ph.D and Thomas M. Campbell, M.D.
They looked at more than 350 variables of health and nutrition with surveys from 6,500 adults in more than 2,500 counties across China and Taiwan, and conclusively demonstrated the link between nutrition and heart disease, diabetes, and cancer.
“What they found when combined with findings in Colin’s laboratory, opened their eyes to the dangers of a diet high in animal protein and the unparalleled health benefits of a whole foods, plant-based diet. “Amazon
At the Center for Nutrition Studies website, you can meet Dr. Campbell , learn the history of the China study and explore
- Whole Food, Plant Based Guide
- Recipes and cooking tips
- Nutrition and fitness topics
- Success stories
by Michael Greger, M.D. with Gene Stone
Like the Campbells, Dr Greger has reviewed thousands of studies of nutrition and concluded that major chronic diseases-heart disease, diabetes, cancer-are caused by the foods we eat, and can be prevented, even reversed by changes in our diet. He too advocates whole food, plant based diet. He recommends
- Avoid refined processed carbs-chips, pastries, jams, condiments
- Avoid wheat and gluten
- Avoid grain fed meat and feedlot chicken
- Avoid concentrated and synthetic sweeteners, and sweet drinks
- Avoid commercial oils
Instead, we should be eating
- Olive oil
- Grass fed, free range meat
- Vegetables, legumes, nuts
- Low sugar fruits
- Tea, coffee
- Dark chocolate, herbs, seasonings
At this website, founded by Dr. Greger, you can
- Watch videos and listen to podcasts about nutrition
- Access an Evidence Based Eating Guide
- Read Dr. Greger’s blog
I have found his Daily Dozen App useful for tracking my intake of whole plant based foods. This free app is available from the App Store.
Both of these websites are 501(c)3 non-profit entities supported by donors.
Thanks for joining me to explore the HEART of nutrition and health.
I hope you will bookmark both of these sites so you can go back often and explore the information they have to offer. You may not choose to incorporate all the changes they propose, but even a few changes may improve your health, decrease your risk of chronic disease, and help you live longer.
I appreciate all of you who follow this blog; there are numerous other blogs to choose from so I am honored you chose to spend some time here. A special welcome to all my new followers from this past month.
Consider this affiliate if you’re looking for an easy way to eat better and lose excess weight. (and help me fund this blog with the commission it generates)