The China Study
The work of a genius, one of the most interesting, exciting nutritional informative books read to date. This almost 600 page book will keep you reading for hours at a time. I know I sat through one day for six hours straight. I just didn’t want to put it down. It’s one of those books that will connect with you in so many ways.
Short list of my cliffs notes: (email me for more cliffs notes)
“If you’re looking to enhance your health, performance and your success”
“Given the barrage of information, are you confident that you know what you should be doing to improve your health?”
“We found that not all proteins had this effect. What protein consistently and strongly promoted cancer? Casein, which makes up 87% of cow’s milk protein, promoted all stages of the cancer process. What type of protein did not promote cancer, even at high levels of intake? The safe proteins were from plants, including wheat and soy”
“Yet, despite the power of this information, despite the hope it generates and despite the urgent need for this understanding of nutrition and health, people are still confused”
“I did seventy-four years’ worth of funded research in less than thirty-five years. From this research I have authored or co-authored over 350 scientific articles.”
“Heart diseases, cancers, diabetes, stroke and hypertension, arthritis, cataracts, Alzheimer’s disease, impotence and all sorts of other chronic diseases can be largely prevented.”
“The story of protein is part science, part culture and a good dose of mythology.”
“Confusion reigns on many of the most basic questions about protein”
• What are good sources of protein?
• How much protein should one consume?
• Is plant protein as good as animal protein?
• Is it necessary to combine certain plant foods in a meal to get complete proteins?
• Is it advisable to take protein powders or amino acid supplements, especially for someone who does vigorous exercise or plays sport?
• Should one take protein supplements to build muscle?
• Some protein is considered high quality, some low quality; what does this mean?
• Where do vegetarians get protein?
• Can vegetarian children grow properly without animal protein?
“what’s to come, there is a mountain of compelling research showing that “low-quality” plant protein, which allows for slow but steady synthesis of new proteins, is the healthiest type of protein”
Good news is this: Greater plant protein intake was closely linked to greater height and body weight. Body growth is linked to protein in general and both animal and plant proteins are effective!”
“Everything in food works together to create health or disease”
“There is no such thing as a special diet for cancer and a different, equally special diet for heart disease. The evidence now amassed from researchers around the world shows that the same diet that is good for the prevention of cancer is also good for the prevention of heart disease, as well as obesity, diabetes, cataracts, macular degeneration, Alzheimer’s, cognitive dysfunction, multiple sclerosis, osteoporosis and other diseases. Furthermore, this diet can only benefit everyone, regardless of his or her genes or personal dispositions.
“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, sweets and pastries. I refer to these people as “junk-food vegetarians” because they are not consuming a nutritious diet.”
“First of all, throw away ideas about counting calories. Generally speaking, you can eat as much as you want and still lose weight—as long you eat the right type of food.”
“Feeling hungry is a sign that something is wrong, and prolonged hunger causes your body to slow the overall rate of metabolism in defense.”
“How much exercise is needed to keep the pounds off? A rough estimate derived from a good review suggested that exercising a mere fifteen to forty-five minutes per day, every day, will maintain a body weight that is eleven to eighteen pounds lighter than it would otherwise be.”
Risk of breast cancer increases when a woman has…
… early age of menarche (first menstruation)
… late age of menopause
… high levels of female hormones in the blood … high blood cholesterol”
A diet high in animal foods and refined carbohydrates…
… lowers the age of menarche
… raises the age of menopause
… increases female hormone levels
… increases blood cholesterol levels”
Excerpts From: T. Colin Campbell. “The China Study.” Perseus. iBooks.
The China Study
The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health
T. Colin Campbell