Tag Archives: T. Colin Campbell

Diabetes-The Persistence of Habit Con’t

A clip from The China Study, by T. Colin Campbell:

“…“Unfortunately, misinformation and ingrained habits are wreaking havoc on our health. Our habit of eating hot dogs, hamburgers and French fries is killing us. Even Dr. James Anderson, who achieved profound results with many patients by prescribing a near-vegetarian diet, is not immune to habitual health advice. He writes, “Ideally, diets providing 70% of calories as carbohydrate and up to 70 gm fiber daily offer the greatest health benefits for individuals with diabetes. However, these diets allow only one to two ounces of meat daily and are impractical for home use for many individuals.”. Why does Professor Anderson, a very fine researcher, say that such a diet is “impractical” and thereby prejudice his listeners before they even consider the evidence?

Yes, changing your lifestyle may seem impractical. It may seem impractical to give up meat and high-fat foods, but I wonder how practical it is to be 350 pounds and have Type 2 diabetes at the age of fifteen, like the girl mentioned at the start of this chapter. I wonder how practical it is to have a lifelong condition that can’t be cured by drugs or surgery; a condition that often leads to heart disease , stroke, blindness or amputation; a condition that might require you to inject insulin into your body every day for the rest of your life.
Radically changing our diets may be “impractical,” but it might also be worth it..”

Last China Study Clip Here


A clip from The China Study, by T.Colin Campbell:
…..“Like most chronic diseases, diabetes shows up more often in some parts of the world than in others. This has been known for a hundred years. It has also been well documented that those populations with low rates of diabetes eat different diets than those populations with high rates of diabetes. But is that just a coincidence, or is there something else at work?

The Seventh-day Adventists population is a good example. They are an interesting group of people to study because of their dietary habits: their religion encourages them to stay away from meat, fish, eggs, coffee, alcohol and tobacco. As a result, half of them are vegetarian. But 90% of these vegetarians still consume dairy and/or egg products, thus deriving a significant amount of their calories from animal sources. It should also be noted that the meat-eating Adventists are not the meatiest of eaters. They consume about three servings of beef a week, and less than one serving a week of fish and poultry.
In dietary studies involving the Adventists, scientists compare “moderate” vegetarians to “moderate” meat eaters. This is not a big difference. Even so, the Adventist vegetarians are much healthier than their meat eating counterparts. Those Adventists that “deprived” themselves of meat also “deprived” themselves of the ravages of diabetes. Compared to the meat eaters, the vegetarians had about one-half the rate of diabetes. They also had almost half the rate of obesity.

• Researchers found that increased fat intake was associated with an increased rate of Type 2 diabetes among 1,300 people in the San Luis valley in Colorado. They said, “The findings support the hypothesis that high-fat, low-carbohydrate diets are associated with the onset of non-insulin-dependent [Type 2] diabetes mellitus in humans.
• In the past twenty-five years, the rate at which children in Japan contract Type 2 diabetes has more than tripled. Researchers note that consumption of animal protein and animal fat has drastically increased in the past fifty years. Researchers say that this dietary shift, along with low exercise levels, might be to blame for this explosion of diabetes.
• In England and Wales the rate of diabetes markedly dropped from 1940 to 1950, largely during World War II when food consumption patterns changed markedly. During the war and its aftermath, fiber and grain intake went up and fat intake went down. People ate “lower” on the food chain because of national necessity. Around 1950, though, people gave up the grain-based diets and returned to eating more fat, more sugar and less fiber. Sure enough, diabetes rates started going up.
• Researchers studied 36,000 women in Iowa for six years. All were free of diabetes at the start of the study, but more than 1,100 cases of diabetes developed after six years. The women who were least likely to get diabetes were those that ate the most whole grains and fiber—those whose diets contained the most carbohydrates (the complex kind found in whole foods).

All of these findings support the idea that both across and within populations, high-fiber, whole, plant-based foods protect against diabetes, and high-fat, high-protein, animal-based foods promote diabetes.”

Previous China Study clip Here

Why This Will Work For You-Part II

A clip from The China Study, by T.Colin Campbell

“…Those who follow a whole foods, low-fat, plant-based diet consume fewer calories.  It’s not because they’re starving themselves.  In fact, they will likely spend more time eating and eat a larger volume of food than their meat-eating counterparts.  That’s because these whole foods are much less energy-dense than animal foods and added fats.  There are fewer calories in each spoonful or cupful of these foods.  Fat has 9 calories/gram while carbohydrates and protein have only 4 calories/gram.  In addition whole foods have a lot of fiber, which makes you feel full, and yet contributes almost no calories to your meal.  So by eating a healthy meal, you may reduce the calories that you consume, digest and absorb, even if you eat significantly more food.

This idea on its own, however, is not yet a sufficient explanation for the benefits of a whole foods, plant-based diet.  Other studies play a crucial part in explaining the health benefits of a whole foods, plant-based diet, studies show that the weight-loss effect is due to more than simple calorie restriction…”

To Be Continued..

More China Study Clips Here

Why This Will Work For You

A clip from The China Study, T.Colin Campbell

“…So there is a solution to the weight-gain problem.  But how can you apply it in your own life?

First of all, throw away ideas of counting calories.  Generally speaking, you can eat as much as you want and still lose weight–as long as you eat the right type of food.

Secondly, stop expecting sacrifice, deprivation or blandness; there’s no need.  Feeling hungry is a sign that something is wrong, and prolonged hunger causes your body to slow the overall rate of metabolism in defense.  Moreover, there are mechanisms in our bodies that naturally allow the right kind of plant-based foods to nourish us, without our having to think about every morsel of food we put in our mouths.  It is a worry-free way to eat.  Give your body the right food and it will do the right thing….”

To Be Continued

More China Study clips Here


Obesity Continued – Part IV (& Final Part ;))

This is a bit of a lengthier post than normal,  I did not want to break up this information especially on a topic that is an ‘Achilles heel’ for a huge number of people.  Particularly addressing those that do not see weight come off, and why that is, so bare with and stick with me 😉

A Clip from The China Study, by T.Colin Campbell

“….Published results for still more intervention studies using a low-fat, whole-foods, mostly plant-based diet (10%, or less, of diet being non-plant-based)

  • About 2-5 lbs lost after 12 days
  • About 10 lbs lost in 3 weeks
  • 16 lbs lost over 12 weeks
  • 24 lbs lost after 1 year

All of these results show that consuming a whole foods, mostly plant-based diet will help you to lose weight and, furthermore, it can happen quickly.  The only question is how much weight can you lose.  In most of these studies, the people who shed the most pounds were those who started with the most excess weight.  After the initial weight loss, the weight can be kept off for the long-term by staying on a whole foods, primarily plant-based consumption, which most importantly losing weight this way is consistent with long-term optimum health.

Some people, of course, can be on a plant-based diet and still not lose weight.  There are a few very good reasons for this.  First and foremost, losing body weight on a plant-based diet is much less likely to occur if the diet includes too many refined carbohydrates.  Sweets, pastries, pastas and alcohol won’t do it.  These are high in readily digested sugars and starches and often times very high in fat as well.  These highly processed unnatural consumptions are not part of a plant-based diet that works to reduce body weight and promote health.

Notice that a strict vegetarian diet is not necessarily the same thing as a whole foods, plant-based diet.  Some people become vegetarian only to replace meat with dairy foods, added oils and refined carbohydrates, including pasta made with refined grains and sugars.  These are referred to as “junk-food vegetarians” because they are not consuming a nutritious diet.

The 2nd reason weight loss may be elusive is if a person never engages in consistent physical activity.  A reasonable amount of physical activity, sustained on a regular basis pays vital dividends.

Thirdly, certain people have a family predisposition for overweight bodies that make their challenge more difficult.  If you are one of these, I can only say that you need to be especially rigorous in your whole foods plant-based, “non-junk-foods”, diet and exercise.  In rural China, we noticed that obese people simply did not exist, even though Chinese immigrants in Western countries do succumb to obesity.  Now as the dietary and lifestyle practices of people in China are becoming more like ours, so too have their bodies become more like ours.  For those with genetic pre-dispositions, it doesn’t take much bad food before their change in diet starts to cause problems.

Keeping body weight off is a long-term lifestyle choice.  Gimmicks that produce impressively large, quick weight losses don’t work in the long-term.  Short-term gains should not come along with long-term pain, like kidney problems, heart disease, cancer, bone and joint ailments brought on with popular diet fads.  If the weight was gained slowly, over a period of months and years, why would you expect to take it off healthily in a matter of weeks?…”

More China Study clips Here

The Solution – Obesity Continued Part III

A Clip from The China Study, by T.Colin Campbell

“…The Solution to losing weight is a whole foods, plant-based diet, coupled with a reasonable amount of exercise.  It is a long-term lifestyle change, rather than a quick fix fad, and it can provide sustained weight loss while minimizing risk of chronic disease.

Have you ever known anyone who regularly consumes fresh fruits, vegetables and whole grain foods-and rarely, if ever, consumes meat or junk foods like chips, french fries and candy bars?  What is his or her weight like?  If you know many people like this, you have probably noticed that they tend to have a healthy weight.  Now think of traditional Asian cultures (Chinese, Japanese, Indian), where a couple of billion people have been eating a mostly plant-based diet for thousands of years.  It’s hard to imagine these people-at least until recently- as anything other than slender.

Now imagine a guy buying 2 hotdogs and ordering his 2nd beer at a baseball game, or a woman ordering a cheeseburger, fries and a beer.  The people in these images look different, don’t they?  Unfortunately the hotdog, cheeseburger, beer image is rapidly becoming the “all-American” image.  I have had visitors from other countries tell me that one of the first things they notice arriving in America is the exceptional number of fat people.

Solving this problem does not require magic tricks or complex equations involving blood types or carbohydrate counting or soul searching.  Simply trust your observations on who is slim, vigorous and healthy, and who is not.  Or trust the findings of some impressive research studies, large and small, showing time and time again that vegetarians and vegans are slimmer than their meat-eating counterparts.  People in these studies who are vegetarian or vegan are anywhere from 5-30lbs slimmer than their fellow citizens.

In a separate intervention study, overweight subjects were told to eat as much as they wanted of foods that were mostly low-fat, whole-food and plant-based.  In 3 weeks these people lost an average of 17 lbs.

At the Pritikin Center, 4500 people went thru their 3 week program got similar results.  By feeding a mostly plant based diet and promoting exercise, the Center found that its clients lost 5.5% of their body weight over 3 weeks.

To Be Continued

More China Study Clips Here


Consequences for the Adult – Obesity Continued

A clip from ‘The China Study’ by T.Colin Campbell

“…If you are obese, you may not be able to do many things that could make your life more enjoyable.  You may find that you cannot play vigorously with your children or grandchildren, participate in sports, find a comfortable seat in a movie theatre or airplane, or have an active sex life.  In fact, even sitting still in a chair may be impossible without experiencing back or joint pain.  For many. standing is hard on the knees or hips.  Carrying around too much weight can dramatically affect physical mobility, work, mental health, self-perception and social life.  It isn’t completely about death, it’s also about missing many of the more enjoyable things in life.

No one desires to be overweight.  So why is it that 2 out of 3 adult Americans are overweight?  Why is 1/3 of the population obese?

Going on special weight-loss diet plans and popping pills to cut our appetites or rearrange our metabolism have become a national pastime.

This is an economic black hole that sucks our money away without offering anything in return.  Imagine paying $40 to a service man to fix your leaky kitchen sink, and then 2 weeks later, the sink pipes explode and flood the kitchen and it costs $500 to repair.  I bet you wouldn’t ask that guy to fix your sink again!  So then why do we endlessly try those weight-loss plans, books, drinks, energy bars and assorted gimmicks when they don’t deliver as promised.

I applaud people for trying to achieve healthy weight.  I don’t question the worthiness or dignity of overweight people anymore than I question cancer victims.  My criticism is of a societal system that allows and even encourages this problem.  I believe, for example, that we are drowning in an ocean of very bad information, too much of it intended to put money into someone else’s pockets.  What we really need, then, is a new solution comprised of good information for individual people to use at a price that they can afford….”

The China Study, by T.Colin Campbell – To Be Continued

This YouTube video (some of you have seen it before) goes through the top 16 killers of people and how 15 of the 16 are avoidable by eating plant based, an intelligent, comical, dry, factual delivery:

Uprooting The Leading Causes of Death 2012

More China Study Clips Here