Download - Kickstart Your Health
A New Approach to Food and
Health Neal Barnard, MDPresident, Physicians Committee for Responsible Medicine
Adjunct Associate Professor of MedicineGeorge Washington University School of Medicine
A Lesson from Japan
Diabetes Prevalence in Japan
In adults over age 40:
Prior to 1980: 1-5%
Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
Rising Fat Intake in Japan
Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S.
Fat (grams/day)
0
10
20
30
40
50
60
1955 1965 1975 1985 1994
Falling Carbohydrate Intake in Japan
Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S.
Carbohydrate (grams/day)
250
280
310
340
370
400
430
1955 1965 1975 1985 1994
Overweight and Obesity in JapanOverweight and Obesity in Japan
Yoshiike N. Obes Rev 2002;3:183-90. Yoshiike N. Asia Pac J Clin Nutr 2002;11(Suppl 8):S727-31.
BMI 25-29.9
BMI ≥ 30
%
%%
%% %
%
Prevalence in MenPrevalence in Men
Diabetes Prevalence in Japan
In adults over age 40:
Prior to 1980: 1-5%
By 1990: 11-12%
Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
A Lesson from the U.S.
U.S. Per Capita Meat Intake (lb)
1900 1920 1940 1960 1980 2000
20
40
60
80
100
120
140
160
180
200
220
Source:US Department of Agriculture, Economic Research Service,http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc,accessed August 15, 2009.
1909
2004
123.9 lb
201.5 lb
(Includes red meat, poultry, and fish)
2010188.8 lb
U.S. Per Capita Chicken Intake (lb)
1900 1920 1940 1960 1980 20000
10
20
30
40
50
60
Source:US Department of Agriculture, Economic Research Service,http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc,accessed August 15, 2009.
1909
2006
10.4 lb
60.9 lb
201058.0 lb
Diabetes Prevalence 1994
Diabetes Prevalence 1995
Diabetes Prevalence 1996
Diabetes Prevalence 1997
Diabetes Prevalence 1998
Diabetes Prevalence 1999
Diabetes Prevalence 2000
Diabetes Prevalence 2001
Diabetes Prevalence 2002
Diabetes Prevalence 2003
Diabetes Prevalence 2004
Diabetes Prevalence 2005
Diabetes Prevalence 2006
Diabetes Prevalence 2007
Diabetes Prevalence 2008
Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled 2002-2006
Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.
European Prospective Investigation into Cancer and Nutrition (EPIC)
N = 37,875; aged 20 – 97; enrolled 1993 - 1999
Spencer EA, et al. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians, and vegans. Int J Obesity 2003;27:728-34.
Weight-Control Study
64 women Moderately to severely overweightPost-menopausal
Weight-Control Study
Low-fat vegan diet
No exercise
14-week study
Typical Day’s MealsBreakfastBlueberry pancakes or Oatmeal with cinnamon and raisinsHalf cantaloupe Rye toast with jam
LunchChunky vegetable chiliGarden salad with sesame dressing
SnackBanana
DinnerLentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli
Weight-Control Study
Low-fat vegan diet
No exercise
14-week study
Weight-Control Study
Low-fat vegan diet
No exercise
14-week study
→
13 lb average weight loss in 14 weeks
Sustained weight loss for 2 years
How Does It Work?
Fiber Tricks the Brain
Fiber tells the brain you’re full.
Getting the After-Meal “Burn”
Fat in cells slows your after-meal calorie burn.
Getting fat out of cells boosts your after-meal calorie burn.
Body Weight
P-value < 0.0001
Am J Health Promotion, In press
Waist Circumference
Am J Health Promotion, In pressP-value < 0.001
PCRM 2009 USDA 2011
Complete Nutrition
Protein
Calcium
Vitamin B12
Beginning a Healthful Diet
Step 1. Check out the possibilities
Breakfast
Lunch
Dinner
Snack
Foods to Try
Healthy Breakfasts
• Cinnamon Raisin Oatmeal• Blueberry Pancakes
• Hot Whole Wheat with Dates• Breakfast Scrambler
• Fantastic Fruit Smoothie• Whole-Grain Bagel with Jam
• Swiss Style Muesli• Slow Cooker Whole-Grain Porridge
• Orange-Pineapple Crush
Lunches and Dinners• Chunky Vegetable Chili
•Chuckwagon Stew • Seitan & Mushroom Stroganoff • Portobello Mushroom Steaks • Oven-Barbecued Tofu Steaks
• Roadhouse Hash • Sweet & Sour Tempeh
• Southern Beans & Greens • Seitan Cassoulet • Mandarin Stir-Fry
• Stuffed Vegetable Rolls • Zucchini & Herb Calzones
• Chili Bean Macaroni
Italian Cuisine
Mexican Cuisine
Chinese Cuisine
Fast-Food Options
Veggie delight
Bean burrito, hold the cheese
Beginning a Healthful Diet
Step 1. Check out the possibilities Step 2. Do a 3-week test drive Optional: Use transition foods
Resourceswww.pcrm.org
PCRM.org
PCRM.org
PCRM.org