Index

Abandoned: The Story of the Greely Arctic American Journal of Clinical , 226 Expedition 1881–1884 (Todd), 100 American Society of Bariatric Physicians, Aborigines, 89 101, 145 Academy of Nutrition and Dietetics, 139 American Society of Clinical Nutrition, 69 acai berries, 272 amino acids: oxidation, 245–46; acidosis, 13, 150–51, 171, 198 animal protein and, 7; , 172; acromegaly, 194 eggs and, 279; in fruitarian athletes, 256; Adventist Health Studies, 42, 43, 104–5, consumption and, 277; IGF1 levels 147–48, 159, 185, 189, 204, 212, 220, 222, and, 196; inflammation and, 150; 228–29 restriction, 234–35; mental illness, 263; aging, 234–35, 263, 269 role of, 240–41, 248 agribusiness, 122 André the Giant, 194 AIDS, 162 anemia myth, 268–69 allergies, 295 Angiology Journal, 174 alpha-linolenic acid (ALA), 273 animal protein: consumption among Alzheimer’s disease, 41 Tunisian people, 109; consumption American Association of Retired Persons by rich people, 57–58; and, (AARP), 210, 214–15, 229 146–48; in diets of immigrants, 63–64; American College of Cardiology, 160 health and, 5–7; heart disease and, 12, American Diabetes Association (ADA) , 167–72; heterocyclic amines, 191–93; 145, 155 hypertension and, 158–61; and, American Dietetic Association (ADA), 69, 5, 12; organizations advising cutting 139 back on, 140; pancreatic cancer and, 214; American Heart Association, 69, 140, 160, randomized trials involving soy protein 219, 221 and, 173; recommended daily allowance, American Institute for Cancer Research, 8–10, 68; risk of hip fractures and, 267; 139, 140, 208, 216 weight gain and, 111, 184–89. See also American Journal of Cardiology, 106 meat; protein

379

Proteinaholic_4p.indd 379 11/17/15 3:18 PM 380 Index

Annals of the New York Academy of Sciences, The Beck Diet Solution (Beck), 280 41 Beck, Judith, 280 antiaging research, 234–35 bedridden individuals, protein needs, 252 antibiotics, 13, 62, 65, 172 Beef Council, 46 antihypertensives, 157–58 beets, 194 “appeal to authority,” 141–42 Bellati, Andy, 286 Appel, Lawrence, 224 Belluz, Julia, 124–25 appendicitis, 105 Berrylicious Salad, 312 Argentinian gauchos, 107–8 bifidobacter, 197 arginine, 172 Big (reality television show), 50, Arizona, 109 116 Arnstein, Michael, 255 biomarkers, 45 artificially sweetened drinks, 153 bisphenol A (BPA), 291 Atherosclerosis Risk in Communities black beans: bean-soaking methods, (ARIC) study, 219 298–99; general tips on cooking, 297–98 athletes, 248, 249–52, 255–58, 270, 277 Black Bean Soup and “Refried” Beans, 297, , 10, 23; Atkins’s death from 318–19 heart disease, 86–87; A to Z Trial, Black Bean Tacos, 315 133–35; diabetes studies and, 154; Blackberry Vinaigrette, 324 meat consumption and, 61; overview Blackburn, Elizabeth, 206, 220 of, 79–86; Paleo diet and, 96; patient black South Africans, 201 use, 177, 180; protein obsession and, 16; bladder cancer, 215 short-term and, 101; stenosis bloggers, 124–25, 129, 248 of blood vessels, 175; unhealthy aspects blood urea nitrogen (BUN), 235 of, 26 blueberries, 272 Atkins Nutritionals, 93, 164 Blue Zone cultures, 39–41, 103, 223–24, Atkins, Robert, 78, 79–87, 96 278 A to Z Trial, 81, 83, 133–35, 143, 180 The Blue Zones (Buettner), 39–41, 105 Australopithecus, 98 Born to Run (McDougall), 110 Australopithecus sediba, 98 Boston Marathon, 53 aversion/attraction techniques, 282–83 Bowden, Jonny, 166 Awakenings (film), 30 bowel disease, 105–6 bowel flora, 172, 197, 241, 276 Back-to-Nature Muesli, 299 Bradley, Timothy, 270 Baked Apple Pie Steel-Cut Oats, 301–3 Bray, George, 183 Baked Potatoes, 317 Brazier, Brendan, 270 Baked Sweet Potatoes, 316–17 Brazil, 146 balanced Paleo plate, 95–96 Brazilian-born Japanese people, 146 balsamic vinegar, 324 bread, 275 Banting, William, 79 breakfast, 285 bariatric surgery, 22–23, 30–32 breast cancer: earlier menses and, 278; Barnard, Neal, 87, 155 heterocyclic amines and, 192–93; IGF1 beans, 11, 14; bean-soaking methods, 298– levels and, 196; soy and risk of, 278; 99; benefits of, 277–78; consumption by studies, 209–13, 222, 233 Tarahumara Indians, 110; general tips breast milk, 249 on cooking, 297–98; in traditional diets, British Broadcasting Corporation (BBC), 178; weight gain and, 187 149 Beck, Aaron, 280 brittle bones myth, 267–68

Proteinaholic_4p.indd 380 11/17/15 3:18 PM Index 381

Brown Rice, 326 vegetarians, 212–13; whole and, Buettner, Dan, 39, 41, 105 275 Burkitt, Denis, 105, 263 canned fish, 111 , 129–30, 163–64, 168–69 : benefits of, 5; butyrate and, butyrate, 197 197; demonization of, 70–71; diabetes B , 276 and, 12; energy and, 4; fat and, 179; Byrnes, Stephen, 87, 91 Japanese diet, 145; obesity and, 12–13; sweet potatoes and, 41; weight gain and, calcium, 267–68 176–177. See also high- calories, 10–11, 187–88, 240–41, 243 diets; low-carbohydrate diets Calories Don’t Count (Taller), 79 cardiac occlusive disease, 86 Campbell, T. Colin, 87, 97, 142, 273 cardiovascular disease, 45, 162, 213, 233 cancer: acidosis and, 198; animal protein carnitine, 172, 196, 279 and, 5, 10; bladder cancer, 215; breast carnivores, 100–101 cancer, 192, 196, 209–13, 222, 233, 278; Carrot Cake Steel-Cut Oats, 303–4 colon cancer, 99–100, 105, 192, 196, Carson, Johnny, 80 201–2, 207–8, 228; dairy products and, casomorphins, 48 13; early diagnostic tools for, 190; effects cassava roots, 178 of -based diet on risk factors, 218– cataracts, 6, 43, 263 19; eggs and, 13; epidemiologic advice, CBS News Atlanta, 125 215–20; epidemiologic research on “celebrity” weight-loss surgeons, 116 other, 214–15; epidemiology of diet and, cell death, 195 202–6; epidemiology of the protein/ Centers for Disease Control and Prevention cancer link, 206–13; fiber and, 233–34; (CDC), 162, 182, 245 genetics and, 190; heme iron, 193–94; “Cheat Day,” 49 heterocyclic amines, 191–93; hormone cheese, 48, 64 plasma levels, 199; IGF1, 204–5, 220, cherry-picking, 142–43 235–36; IGF1 levels and, 194–96; lung chia seed, 275 cancer, 215; lymphatic cancers, 213; chicken, 33, 69, 71, 76, 151, 184, 196, meat and, 13; meat consumption and, 212–13, 229 139; , 197–98; Neu5Gc, chicken skin, 196 199; N-nitroso compounds, 193–94; chimps, 98, 100 Okinawan diet and, 41; other cancers , 142 of the GI tract, 214–15; ovarian cancer, (Campbell), 142 222; pancreatic cancer, 214; of the Chinese diet, 58 penis, 200; PhIP, 192–93, 220; plant- Chittenden, Russell Henry, 61–62, 64 based diets and, 43; probable cause, Chocolate Protein Smoothie, 309 191–200; , 19, 121, : animal protein and, 171; 192, 195, 196, 203–6, 220, 222, 228; associations with chronic diseases, 26; protein diet and, 25, 62; rates among as biomarker, 45; eggs and, 279; food Argentinian gauchos, 107–8; rates industry and, 121; heart disease and, 136, in other countries, 38; rates of meat 166–67; high-carbohydrate diets and, 12; consumption and, 63–64; reduction levels of Danish people, 101; low HDL in protective bacteria, 197; renal cell myth, 269–70; rates in United States, 166; cancer, 215; role of phytonutrients in recommended daily allowance, 68–69; reducing risk, 200–202; slaughterhouse saturated fat and, 33; use of plant-based chemicals, 199–200; stomach cancer, proteins to control, 173; use of statin 214; thermoresistant viruses, 200; drugs to control, 34–35, 45, 166, 173

Proteinaholic_4p.indd 381 11/17/15 3:18 PM 382 Index

choline, 172, 196 53; fructose and, 146; low-carb and low- chronic diseases, 5–6, 62–64, 102, 111, 126, fat diet studies, 154; meat consumption 133, 222. See also specific disease and, 145, 228; Okinawan diet and, 41; cigarette smoking, 119, 227 Paleo weight-loss study, 128; plant-based Cinnamon Almond Muesli (Extra Recipe), diets and, 43; protein diet and, 25, 62; 300 rates among Japanese, 145–46; rates Cleveland, Grover, 58 among Pima Indians, 109–10; rates clotting, 171 among Tarahumara Indians, 110; rates Cochrane Collaboration, 164 in other countries, 38; rates in United Coconut Lime Smoothie, 309–10 States, 10; standard American diet and, cognitive behavioral therapy (CBT), 280 110; stress hormones and, 152; type 2 cognitive dissonance, 74–78 diabetes, 156; whole grains and, 275 Collard Green Wraps, 314–15 Dietary Approaches to Stop Hypertension colon cancer, 99–100, 105, 192, 196, 201–2, (DASH) diet, 160 207–8, 228 “The Dietary Guidelines of America,” Columbia University, 183 140–41 competitive races, 52–53 (Robbins), 46 confounding variables, 136 (Lappé), 242–43 Consumer Reports, 151 : eating consciously, 283–84; goals, containers, 291 280–82; journaling, 283; planning , controlled intervention, 154 284–86; practice aversion/attraction Cordain, Loren, 94, 97 techniques, 282–83; regimens, 284; role corn, 295 of positive people, 287 (CAD), 218–19 diet logs, 14, 16, 75–76, 176 cortisol, 152, 171 disease: chronic, 5–6, 62–64, 102, 111, 126, Cranberry Almond Wheat Berry Bowl, 133, 222; infectious, 62–65, 103, 163, 315–16 229, 233; medical view of, 36–37. See also C-reactive protein, 152, 171 specific disease credibility, 132 diverticulitis, 6, 27, 43, 105 Crete, 66 diverticulosis, 6, 262–63 docasohexanoic acid (DHA), 273 Dairy Council, 46 The Doctors’ Quick Weight Loss (Stillman), dairy industry, 121 79 dairy products, 13, 48, 64 Dole, Bob, 69–70 Fast, 156 Dominy, Nathaniel, 99 Danish people, 101 Don’t Forget Your Fibre (Burkitt), 106 Danzig, Mac, 270 donuts, 177 Davis, Garth, 116 “double blinded” trials, 143 Davis, Robert, 116 Dr. Atkins’ Diet Revolution (Atkins), 80 de Langen, Cornelis, 106–7 Dr. Atkins’ New Diet Revolution (Atkins), dementia, 6, 43, 263 84–85 denialism, 141–44 Ducimetiere, Pierre, 163 De Niro, Robert, 30 Durian Rider, 255 dental health, 89–90 depression, 43 earlier menses, 278 diabetes, 23; animal protein and, 5, 171; Eastern European diet, 58 BBC documentary, 149; carbohydrates Eat and Run (Jurek), 270 and, 12; explanations for cause of, 149– (Foer), 46

Proteinaholic_4p.indd 382 11/17/15 3:18 PM Index 383

Eat to Live (Fuhrman), 43 diets, 105–6; patient consumption, 76; edamame, 295 prostate cancer patients, 205; protective Egg Board, 46, 279 effect of, 233–34; rates of colorectal eggs, 13, 75, 196, 228, 278–79 cancer and, 202; recommended daily Egypt, 108 allowance, 200–201; stomach and colon Einstein, Albert, 139 cancer risk and, 214; sugar and, 181, 187; elderly, protein needs: potential damage type 2 diabetes and, 156; in vegan diet, from excess protein, 254; preventing 83; weight gain and, 185, 187 sarcopenia, 253–54; sarcopenia studies, Fillmore, Millard, 58 252–54 Finding Ultra (Roll), 270 endocrine-disrupting chemicals, 291 Finland, 129, 168–69 endotoxemia, 171 fish, 47–48, 69, 212–13, 274 endurance athletes, 255–58, 277 fish oil, 274 environment, 264–65 flavonoid, 201 EPIC-Oxford Study, 193, 225–26 Flax Egg, 306 epidemiologic advice, 215–20 flaxseed, 275 epidemiologic research, 40–43, 143–44, flours, 276 146–49, 159, 206–15, 223–32 Foer, Jonathan Safran, 46 erectile dysfunction, 43 Fontana, Luigi, 264 Eskimos. See Inuit Food and Agriculture Organization of the Esselstyn, Caldwell, 50, 87, 162, 165, 174, United Nations (FAO), 233, 242, 247 273 food industry: funding of scientific ethnographic atlases, 97–98 research, 122–23, 132; government/ Europe, 10 industry connection, 123–24; hiding/ European Prospective Investigation into distorting facts to maintain wealth and Cancer and Nutrition (EPIC) studies, 42, power, 121–22; protein obsession of, 146–47, 159, 169–70, 184–85, 193–94, 15–16 201, 207–8, 226–27, 233, 278 , 123 exercise, 173 The Food Revolution (Robbins), 46 expertise, 138–41 “forbidden foods,” 49 The Expert’s Guide to Weight-Loss Surgery (film), 44 (Davis), 16, 115 fossil teeth, 98 Extra Thick Rolled Oats, 327 Foster, Arian, 269 Ezekiel bread, 285 Fraser, Gary, 105 Freedman, Marjorie, 84 factory farming, 13 Freelie the Banana Girl, 255 Fast Food (Novick), 285 , 163 fat loss, 128 fresh veggies with dip, 291–92 fats, 4, 66–67, 70–71, 101, 167, 273 fructose, 146 Fearnow, Benjamin, 125 fruit, 11, 14; amino acids and, 277; fiber: adenomas and, 197; anatomy anatomy and, 100; demonization of, 71; and, 100; breast cancer risk and, 210; endurance athletes, 255–58; frozen, 272; cholesterol and, 171; diverticulitis and, heart disease and, 171; importance of, 27–28; EPIC-Oxford Study, 159, 169, 232–34; lip service, 15; Pritikin diet, 92; 208; EPIC study, 207–8; grams per day protective effect of, 201, 218; for snacks, from plant-based diet, 135; importance 293–94; in traditional diets, 178; weight of, 273; in , 173; gain and, 176, 187 Morrison studies, 92; native African Fuhrman, Joel, 43, 87

Proteinaholic_4p.indd 383 11/17/15 3:18 PM 384 Index

Gaelic peoples, 89 86–87; cholesterol and, 166–67; diets gallbladder attacks, 105 of different societies and, 65–68; effects gallbladder surgery, 263 of historical events on, 169; in Egyptian gallstone disease, 43, 263 mummies, 108; European Prospective gastric bypass surgery, 29–30, 138 Investigation into Cancer and Nutrition genetics, 190 studies, 169–70; fish oil supplementation Ghana, 177–78 and, 274; food industry and, 121; French GI tract cancers, 214–15 paradox, 163; high-carbohydrate diets glass containers, 291 and, 12; hypertension and, 157; Global Strategy on Diet, Physical Activity consumption and, 99; macronutrients and Health, 233 and, 70; meta-analyses of vegetarians , 159 vs. , 169; mortality rates in glutathione, 160 America, 162; Okinawan diet and, 41; gluten-free grains, 295 Ornish diet and, 83; plant-based diets gluten intolerance, 275–76 and, 43, 174–75; in preagricultural glycogen, 81, 179 hunter-gatherer societies, 108; Pritikin goals, 280–82 diet, 92; protein diet and, 25, 62; goal statements, 261–62 randomized controlled clinical trials, Gonzales, Tony, 269 173–75; rates for Tunisian men, 109; Good Calories, Bad Calories (Taubes), 165, rates in Finland, 168–69; rates in other 186 countries, 38; rates in United States, good cholesterol, 101, 269 10, 77; rates of Inuits, 101–3; rates of gout, 43, 263 meat consumption and, 63–65; role of “Graham bread,” 60 carnitine and choline in, 172, 196, 279; Graham crackers, 59–60 saturated fat and, 65, 88, 129–30, 136, Graham, Sylvester, 59–60, 64 164–66, 172–73; stress hormones and, grains, 98, 295 152; Tunisian diet and, 169; whole grains grass-fed meat, 201 and, 275 The Great Cholesterol Myth (Bowden & heme iron, 7, 152, 172, 193–94 Sinatra), 166 Hemp-Powered Green Machine Salad, Green Goddess Salad, 311–12 310–11 green peas, 295 hemp seed, 275 Guacamole Dip, 319–20 herbs, 295 gut bacteria, 197, 241 Hertwich, Edgar, 264 heterocyclic amines, 121 Harvard School of Public Health, 140 heterocyclic amines (HCAs), 191–93 Harvard University, 148 high blood pressure. See hypertension Haub, Mark, 82, 179 high-carbohydrate diets, 12, 77, 108, 111, Hawaii, 188, 214 153, 173–74, 188, 197, 224, 267, 275 health maintenance organizations (HMOs), high-density lipoprotein (HDL) cholesterol, 139 269 Health Professionals Follow-up Study, 43, high-fructose corn syrup (HFCS), 179 212, 229–31 high-protein diets, 10, 13, 63–64, 79–86, Health Shoppers Study, 225–26 108, 174, 179–81, 221, 225, 268 heart attacks, 162, 172 high school cafeteria Dumpsters, 98 heart disease, 23; animal protein and, 5, Hilleboe, Herman, 66, 68, 167–68 167–72; associations with other chronic hip fractures, 267 diseases, 26; Atkins’s death from, Holland, 169

Proteinaholic_4p.indd 384 11/17/15 3:18 PM Index 385

Horizon (BBC television series), 81–82 Journal of Internal Medicine, 127 hormone plasma levels, 199 Journal of Nutrition and Athletic Excellence, The Hospital for Sick Children, 246 97 Houston Chronicle cover story, 21–22 Journal of the American Medical Association Hummus, 321 (JAMA), 81, 233 hypertension, 5, 25, 43; animal protein and, Journal of the American Medical Directors 171; diet/hypertension link, 158–60; Association, 253 randomized controlled clinical trials, juice, 122, 187, 273 160–61; rates in United States, 157 “” diets, 82–83 hypothyroid myth, 269 junk journal industry, 123 Jurek, Scott, 270 identical twins, 82 immigrants, 57–58, 63–64 Kafka, Franz, 48 “imo,” 41, 104 Kaiser Permanente, 139 Imperial College School of Medicine, 154 Kansas State University, 82 India, 170 Kenya, 105 infants, protein needs, 248–49 Keys, Ancel, 65–68, 167 infectious diseases, 62–65, 103, 163, 229, kidney stones, 6, 263 233 kinship, 264–65 inflammation, 12, 13, 150–53, 154, 156, Krebs cycle, 149 171, 175 kwashiorkor, 240–41 inflammatory bowel disease, 6, 262 Kyrgyz tribe, 19, 107 Institute of Medicine, 10, 182, 221, 244, 248 insulin, 80, 128, 149–50 laborers diets, 61 insulin-like growth factor 1 (IGF1), 7, 19, lacto-ovo vegetarians, 90, 228 194–96, 204–5, 220, 235–36 laparoscopic (lap) bands, 137–38 insulin resistance, 137, 150, 154, 155 Lappé, Frances Moore, 242–43 Intergovernmental Panel on Climate Larsson, Susanna, 231 Change, 264 LEARN diet, 81, 133–35, 180 International Food Information Council lectins, 277 Foundation, 4 , 95, 98, 103, 277 INTERnational study of MAcronutrients Leibel, Rudolph, 183 and micronutrients and blood Pressure lentils, 90 (INTER MAP), 159 Letter on Corpulence (Banting), 79 Inuit, 42, 90, 101–2 leucine restriction, 234–35, 246 Iowa Women’s Health Study, 231 leukemia, 213 iron deficiency, 268–69 Lewis, Carl, 270 Ironman, 17, 24, 53, 60, 270, 281 life expectancy, 234–36 irritable bowel syndrome (IBS), 6, 17, lipid control, 173 35–36, 43, 52, 276 Lisle, Doug, 240 “longevity hotspots,” 40 Japan, 10–11, 170, 204, 224 Longevity Project, 264 Japanese diet, 145–46 low-calorie diets, 179, 234–35 Javanese people, 106–7 low-carbohydrate diets, 26, 72, 79–86, 93, Johns Hopkins University, 224 96, 132–33, 137, 151, 154, 155, 171, 174, journaling, 283 179–81, 183, 197, 222, 225, 267 journalists, 124–25, 129 low-density lipoprotein (LDL) cholesterol, Journal of American Medical Association, 130 166, 173, 269–70

Proteinaholic_4p.indd 385 11/17/15 3:18 PM 386 Index

lower-protein diets, 5 policies promoting consumption of, 64; low-fat diets, 5, 70–72, 77, 82, 154–55, 167, grass-fed meat, 201; halo effect factors, 172, 174, 180, 183, 184, 188–89 60; heart disease and, 228; heterocyclic low-protein diets, 43, 77, 92, 107, 110–11, amines, 191–93; increased risk of 171, 188, 224, 252, 253 all-cause mortality and, 229, 231–32; lung cancer, 215 inflammation and, 151; insulin secretion Lustig, Robert, 146, 150, 198 and, 150; life expectancy and, 234–36; lutein, 279 lung cancer and, 215; Neu5Gc, 199; in lymphatic cancers, 213 Paleo diet, 94–97, 99; prostate cancer and lymphoma, 33, 213 consumption of, 192; rectal cancer and, Lyon Diet Heart Study, 173 214; U.S. government recommendations, 140–41; weight gain and, 76, 184–89. See Maasai, 42, 102–3, 166 also animal protein macronutrients, 70 meat eaters/vegetarians health study, macular degeneration, 43 125–27 maize, 178 Medical Literature Analysis and Retrieval Malay tribes, 89 System Online (MEDLINE), 124 Mango Lime Sorbet, 323 Medical University of Graz, 125 Maori, 89 Medifast diet, 85 marathons, 16, 24, 53, 249, 252, 255, 262, Mediterranean diet, 65–66, 173, 184, 194, 277, 281–82 225, 226, 275 Marmot, Michael, 216–17 Medjool dates, 296 McDonald, Dana, 286, 289 Melanesians, 89 McDougall, Christopher, 110 men: cancer of the penis, 200; colon cancer, McDougall, John, 87, 273 201, 228; Health Professionals Follow-up McGovern, George, 65–70 Study, 148; high-protein diet trials for, plan: black beans, 296–98; chart, 82; Japanese diet, 224; levels of IGF1 290; in diet regimen, 284–86; edamame, in, 196; meat and milk consumption corn, and/or green peas, 295; flexible among Tunisian, 109; obesity rates snack options, 291–95; general among Tunisian, 108; obesity rates for information and tips, 289–91; herbs and American, 182; prostate cancer, 19, spices, 295; Medjool dates, 296; natural 121, 192, 195, 196, 203–6, 220, 222, sweeteners, 296; recipes, 299–327; 228; protein consumption, 8–9; protein salad dressings, 324–25; salads, 311–14, requirements for, 245; rates of heart 322; smoothies, 307–10; whole grains, disease for Tunisian men, 109; rates of 295; whole grains cooking instructions, heart disease in Finland, 168–69; rates of 325–27 hypertension, 157; rates of weight gain for meat: bowel flora and, 172; cancer and Tunisian men, 109; role in Paleo diet, 98, consumption of, 139; cancer death 99; Seven Countries Study, 67–68 rate for women consuming, 212; colon mental concentration, 6 cancer and consumption of, 192, 207–8; mental illness, 263 consumption among Tunisian people, meta-analysis studies, 129–30 109; consumption by Brazilian people, metabolic disease, 43 146; consumption by rich people, 57–58; metabolism, 181–82 diabetes and, 145, 146, 228; effects of methionine, 197–98, 246, 279 historical events on consumption, 169; Mexican food, 286 EPIC-Oxford Study, 225–26; EPIC Mexico, 110 studies, 227; gout and, 263; government micronutrients, 33

Proteinaholic_4p.indd 386 11/17/15 3:18 PM Index 387

milk, 64, 109, 121, 122, 195, 228, 267–68 North American Indians, 89, 109 misrepresentation, 144 North Carolina, 192 monosaturated fats, 174, 226 North Karelia Project, 168–69 monounsaturated fat, 156 Novick, Jeff, 285 mood, 6 Nurses’ Health Study, 42, 148, 170–71, 212, Morrison, Lester, 92 229–31 mTOR, 235 nut and/or seed allergies, 295 muesli, 285 “nutritarianism,” 43 muffins, 173–74 Nutrition and Physical Degeneration (Price), Mulder, Gerardus, 59 89 Multiethnic Cohort Study, 214 nuts/nut butter, 11, 14, 225, 273, 275, multigrain, 276 294–95 multiple myeloma, 213 Nutty Banana Wrap, 306 mummies, 108 Nutty Coconut , 304 mushrooms, 272 MyPlate, 123 oats, 285 “The Myths of ” (Byrnes), 91 obesity: animal protein and, 5, 12, 13–14; associations with other chronic diseases, Naomi Berrie Diabetes Center, 183 26; chicken consumption and, 33; National Academy of Sciences, 244 increase in Hawaii, 188; low-carb/high- National Beef Council, 164 protein diet studies, 179–81; low-fat diet National Center for Health Statistics, 182 studies, 179–80; plant-based diets and, National Cholesterol Education Program 43; protein diet and, 25, 44, 62; rates (NCEP) diet, 189 among Pima Indians, 110; rates among National Dairy Association, 164 Tunisian men, 108; rates in Ghana, 178; national diets, 57–59 rates in other countries, 38; rates in National Geographic, 39 United States, 10, 17, 23, 178; rates of National Health and Nutrition Examination meat consumption and, 63–65; rates on Survey (NHANES), 8–9, 157, 182, 185, Vanuatu, 111; weight-loss surgery and, 201, 246–47 28–32 National Institutes of Health (NIH), 10, observational studies, 165 160, 162, 210, 214–15, 221, 229 oils, 274 National Livestock and Meat Board, 69 Okinawa, 10–11, 40–42, 77, 103–4, 223–24 National Research Council, 10, 140, 221 olive oil, 165, 225 National Weight Control Registry, 183, 184 Oliver, Mary, 17 native African diets, 105–6 omega-3 fatty acids, 102, 213, 273–75 natural sweeteners, 296 omega-6 fatty acids, 213, 273–75 Neu5Gc, 199 omnivores, 100 Neur tribe, 90 The ’s Dilemma (Pollan), 15 New England Journal of Medicine, 92, 122, Ornish, Dean, 19, 174, 205–6, 220, 273 127, 173, 287–88 Ornish diet, 81, 83, 133–35, 174–75, 180 New York Journal of Medicine, 66 Orsini, Nicola, 231 New York Marathon, 255 ovarian cancer, 222 NIH-AARP study, 210, 214–15, 229, 233 overmineralization of cells, 235 nitrogen balance, 240, 245 Overnight Oats, 300–301 nitrous oxide, 172 overweight, 17 N-nitroso compounds (NOC), 7, 99–100, Oxford Health Study, 225–26 193–94 oxidation, 172

Proteinaholic_4p.indd 387 11/17/15 3:18 PM 388 Index

Paleo diet, 10, 23; balanced Paleo plate, plant foods, 11 95–96; beans and, 277; diabetes studies plant proteins, 5, 15, 84, 158–60, 173, and, 154; evidence of, 97–111; meat 242–44, 277 consumption and, 61; popularization of, plastic storage containers, 291 94–95; protein obsession and, 16; weight- PLOS ONE journal, 126 loss study, 127–29 Poland, 169 The Paleo Diet (Cordain), 94 Pollan, Michael, 15 Paleofantasy (Zuk), 97 polycyclic aromatic hydrocarbons (PAHs), PAM cooking spray, 274 193 pancreatic beta cell dysfunction, 137 Polynesians, 89 pancreatic cancer, 214 polyunsaturated fat, 156, 165, 173–74 Pathans, 90 positive people, 287–88 peer-reviewed journal articles, 123, 141 potatoes, 275 Pennington, Alfred W., 79 PREDIMED trial, 225 Perfect Postworkout Smoothie, 308–9 prehypertension, 157 pesco-vegetarians, 12, 228 Premiere Trial, 160 PETA videos, 264 Price, Weston A., 88–91 pharmaceutical companies, 122 Pritikin Centers for Longevity, 92 PhIP, 192–93, 220 Pritikin, Nathan, 91–92 Physicians Committee for Responsible Proceedings of the National Academies of Medicine, 286 Science, 98 Physicians Health Study, 195 processed meat, 145, 207–8, 212, 214, 215, phytonutrients, 200–202 227, 229, 231 Pico De Gallo, 320 pro-protein studies, 44–45 Pima Indian diet, 109 prostate cancer, 19, 121, 192, 195, 196, pinole, 110 203–6, 220, 222, 228, 274 pizza, 176–77 PROT-AGE study, 253 placebo control, 143 protective bacteria, 197 plant-based advocates, 59–61 protein: athlete needs, 249–52; basics, plant-based diets: anemia myth, 268–69; 240–41; bedridden needs, 252; current Blue Zones and, 40–42; brittle bones recommendations, 244–47; daily myth, 267–68; cancer prevention and, consumption in United States, 248; 216; to control cholesterol, 33; diabetes discovery of chemical structure, 59; and, 149; diabetes studies and, 154–55; early plant-based advocates, 59–61; effects of heme iron and, 194; effects of effects on eating behavior, 182; elderly heterocyclic amines, 193, 194; effects of needs, 252–54; evolution of protein PhIP, 193; environment and, 264–65; recommendations, 241–44; fruitarian ethnic food restaurants offering, 286; athletes, 255–58; grams of protein gallstone disease, 263; health benefits of, in some common foods, 243; history 262–64; health effects of, 42–43; heart of, 57–72; infant needs, 248–49; disease studies, 174–75; hypertension macronutrients, 70; metabolism rates and, and, 158–61; hypothyroid myth, 181–82; national diets, 57–58; optimal 269; kinship and, 264–65; meal plan, daily amount in nineteenth-century and 289–327; randomized controlled clinical early-twentieth-century, 61–62; in Paleo trials, 188–89; uric acid and, 263; vegans diet, 97; recommended daily allowance,

are weak myth, 270; B12 myth, 3, 8–10, 77, 241–47; role of amino acids, 265–67; for weight loss, 187–89 240–41; weight gain and, 16, 181. See also plant-based estrogens, 278 animal protein; meat; plant proteins

Proteinaholic_4p.indd 388 11/17/15 3:18 PM Index 389

protein addiction, 7–8 Power Bowl, 313–14; Raspberry protein/calorie deficiency, 240–41 Vinaigrette, 324–25; Raw Banana protein complementarity, 242–43 “Ice Cream,” 322–23; Roasted Red Protein Gospel, 5 Potatoes, 319; salad dressings, 324–25; diet, 16 salads, 311–14, 322; smoothies, 307–10; “publication bias,” 46 Sprouted Avocado Sandwich, 306–7; Public Health Nutrition, 216 Steel-Cut Oats, 327; Strawberry Mint PubMed, 124, 129 Fruit Salad, 322; Strawberry Patch pulmonary disease, 233 Smoothie, 307; Salad, 312– Pumpkin Pie Smoothie, 308 13; Wheat Berries, 326; Whole- Pancakes, 305; whole grains cooking Quick Weight Loss diet, 85 instructions, 325–27 Quinoa, 325–26 recommended daily allowance (RDA): Quinoa Power Bowl, 313–14 current recommendations, 244–47; evolution of protein recommendations, “rabbit starvation,” 100 241–44; of protein, 8–10, 77, 239 randomized controlled clinical trials regimens, 284 (RCCTs): A to Z Trial, 133–35; denialists renal cell cancer, 215 and, 143; diabetes, 154; heart disease, research process: credibility of sources, 164–65, 173–75; hypertension, 160–61; 132; real-life application, 137–38; overview of, 132–33; plant-based diets, shortcomings of experimental 188–89; protective bacteria, 197 design, 136–37; statistical analysis Raspberry Vinaigrette, 324–25 considerations, 136; study design Raw Banana “Ice Cream,” 322–23 considerations, 132; use of secondary raw , 292–93 sources, 131; use of sources in isolation, recipes: Back-to-Nature Muesli, 299; 131 Baked Apple Pie Steel-Cut Oats, 301–3; research studies: Adventist Health Studies, Baked Potatoes, 317; Baked Sweet 42, 43, 104–5, 147–48, 159, 185, 189, Potatoes, 316–17; Berrylicious Salad, 204, 212, 220, 228–29; on Argentinian 312; Black Bean Soup and “Refried” gauchos, 107–8; ARIC study, 219; A to Z Beans, 318–19; Black Bean Tacos, 315; Trial, 81, 83, 133–35, 143, 180; bladder Blackberry Vinaigrette, 324; Brown cancer studies, 215; blood urea nitrogen, Rice, 326; Carrot Cake Steel-Cut Oats, 235; breast cancer studies, 209–13, 222, 303–4; Chocolate Protein Smoothie, 233; brittle bones myth, 267–68; on 309; Cinnamon Almond Muesli (Extra butter, 129–30; colon cancer studies, Recipe), 300; Coconut Lime Smoothie, 192, 201–2, 207–8, 228; diabetes studies, 309–10; Collard Green Wraps, 314–15; 146–49, 154–55; on eggs, 278–79; Cranberry Almond Wheat Berry Bowl, Egypt, 108; EPIC-Oxford Study, 193, 315–16; Extra Thick Rolled Oats, 327; 225–26; EPIC studies, 42, 146–47, Flax Egg, 306; Green Goddess Salad, 159, 169–70, 184–85, 193–94, 201, 311–12; Guacamole Dip, 319–20; 207–8, 226–27, 233, 278; expectations Hemp-Powered Green Machine Salad, of, 143–44; GI tract cancer studies, 310–11; Hummus, 321; Mango Lime 214–15; Health Professionals Follow-up Sorbet, 323; Nutty Banana Wrap, 306; Study, 29–31, 43, 212; Health Shoppers Nutty Coconut Quinoa, 304; Overnight Study, 225; heart disease studies, 108, Oats, 300–301; Perfect Postworkout 164–75; heterocyclic amines, 191–93; Smoothie, 308–9; Pico De Gallo, 320; hypertension studies, 158–62; insulin- Pumpkin Pie Smoothie, 308; Quinoa like growth factor 1, 194–96, 204–5,

Proteinaholic_4p.indd 389 11/17/15 3:18 PM 390 Index

research studies (continued) saturated fat: cholesterol and, 33; chronic 235–36; INTERMAP study, 159–60; diseases and, 6; denialists and, 144; Iowa Women’s Health Study, 231; Japan, eggs and, 278; EPIC studies, 226; heart 224; lung cancer studies, 215; meat disease and, 65, 88, 129–30, 136, 164–66, eaters/vegetarians health study, 125–27; 172–73; inflammation and, 156; in Inuit methionine, 197–98; NIH-AARP diets, 101; media response to studies study, 210, 214–15, 229, 233; N-nitroso on, 164; pancreatic cancer and, 214; in compounds, 193–94; North Karelia patients’ diets, 71; plant proteins and, Project, 168–69; Nurses’ Health Study, 277; Seven Countries Study, 67–69; 42, 148, 170–71, 212, 229–31; obesity weight gain and, 14 studies, 179–86, 188–89; Oxford Health , 85 Study, 225; Paleo diet, 98–99; Paleo scientific research: food industry and, 119– weight-loss study, 127–29; pancreatic 23; by journalists and health bloggers, cancer studies, 214; prostate cancer 124–25; use of meta-analysis studies by studies, 192, 203–6; PROT-AGE study, journalists, 129–30. See also randomized 253; protective bacteria, 197; protein controlled clinical trials (RCCTs); needs of athletes, 249–51; protein needs research studies of bedridden, 252; protein needs of Scott, Dave, 270 elderly, 252–54; renal cell cancer studies, seafood, 101 215; sarcopenia studies, 252–54; Seven secondary sources, 131 Countries Study, 67–68, 167, 224–25; seeds, 11, 14, 273, 275 Spain, 225; Sweden, 225; Waianae Diet Select Committee on Nutrition and Human Study, 188; Western Electric Study, 158, Needs, 65–70 165, 186. See also randomized controlled semivegetarians, 228 clinical trials (RCCTs); scientific Seven Countries Study, 67–68, 167, 224–25 research Seventh-day Adventists, 40, 42, 43, 104–5, rheumatoid arthritis (RA), 6, 43, 262 147–48, 185, 189, 212 rice, 10, 145, 275 short-term weight loss, 83, 101 Roasted Red Potatoes, 319 Sinatra, Stephen, 166 Robbins, John, 46 slaughterhouse chemicals, 199–200 Rockefeller Foundation, 66 smoothies: Chocolate Protein Smoothie, Roll, Rich, 270 309; Coconut Lime Smoothie, 309–10; Rolls, Barbara, 186 Perfect Postworkout Smoothie, 308–9; Rose, William, 242 Pumpkin Pie Smoothie, 308; Strawberry Patch Smoothie, 307; surgery recovery salad dressings: alternatives to, 325; diet, 115 Blackberry Vinaigrette, 324; Raspberry snacks: fresh fruit, 293–94; fresh veggies Vinaigrette, 324–25 with dip, 291–92; nuts/nut butter, 294– salad recipes: Berrylicious Salad, 312; 95; raw vegetables, 292–93; dip, Green Goddess Salad, 311–12; Hemp- 292–93 Powered Green Machine Salad, 310–11; social media, 138 Quinoa Power Bowl, 313–14; Strawberry soda, 122 Mint Fruit Salad, 322; Superfood Salad, Somalia, 105 312–13 soups, 115 salads, 277, 284 South Africans, 201, 232 salmonella, 151 , 16, 85, 175 sarcopenia, 252–54 soy, 173, 278 Sardinian peasants, 41–42, 77, 103, 275 Spain, 225

Proteinaholic_4p.indd 390 11/17/15 3:18 PM Index 391

spices, 295 Uganda, 105 Sprouted Avocado Sandwich, 306–7 ulcerative colitis, 43, 262 stainless steel containers, 291 United Nations, 224 Stamler, Jeremiah, 159 United Nations Environment Programme standard American diet, 43, 58, 110 (UNEP), 264 starch, 104, 105, 178 United States: cholesterol rates in, 166; The Starch Solution (McDougall), 273 daily consumption of protein in, 248; Star Trek IV (film), 37 diet linked to heart disease, 65–66; statin drugs, 34–35, 45, 166, 173 diets of immigrants, 57–58, 63–64; statistical analysis considerations, 136, 144 eating patterns, 182; EPIC studies Steel-Cut Oats, 327 recommendations followed in, 227; fish Stillman, Irwin, 79 in, 213; health of people in, 10–11, 17, stomach cancer, 214 77; life expectancy in, 5, 10, 40, 63; meat Strawberry Mint Fruit Salad, 322 consumption, 64; NIH-AARP study, Strawberry Patch Smoothie, 307 42, 210, 214–15, 229; obesity rates in, stress hormones, 151–52 10, 17, 23, 178, 182; Pima Indian diet, strokes, 26, 43, 172 109–10; plant protein consumption, sugar, 148, 149–52, 155, 179, 187, 273 244; protein consumption in, 5, 8–10; Sugar Busters diet, 85 rates of prostate cancer, 203–4; soy sugary drinks, 153 production, 278 , 272 univariate analysis, 142 surgery recovery diet, 115 University College, London, 216 Sweden, 170, 225 University of Copenhagen, 167 sweet potatoes, 41 University of Kansas, 81–82 Swiss peoples, 89 unsaturated fats, 226 uric acid, 263 Taft, William Howard, 58 U.S. Department of Agriculture (USDA), Taller, Hermann, 79 8–9, 17, 64, 123–24 Tarahumara Indians, 110 U.S. Department of Health and Human Taubes, Gary, 101, 102, 144, 150, 165, 186 Services, 140 Temple, William, 51 U.S. Food and Drug Administration (FDA), Texas Association of Bariatric Surgery, 43 279 thermoresistant viruses, 200 U.S. National Institutes of Health, 124 Thrive (Brazier), 270 U.S. Senate, 65 Time, 129–30, 136, 163 US World and News Report, 160 Todd, Alden, 100 Tonight Show (television show), 80 vaccines, 65 Toxicology, 192 Vanuatu, 110–11 traditional diets, 178 vegan diet: cancer and, 220; diabetes Trappist monks, 165–66 studies, 155–56; endocrine system triathlons, 16, 24, 53, 270, 277, 282, 287 study, 260; ethics of animal agriculture triglycerides, 173 and, 46; fiber in, 83; IGF1 levels in, trimethylamine N-oxide (TMAO), 172, 279 195; lymphatic cancers, 213; obesity TrueNorth Health Center, 240 studies, 188–89; prostate cancer Tunisian diet, 108–9, 169 studies, 205–8; ulcerative colitis Turner-McGrievy, Gabrielle, 188 and, 262; vegans are weak myth, 270;

21-Day Vegan Kickstart, 286 vitamin B12 myth, 265–67; weight gain type 2 diabetes, 146, 148, 156, 247 and, 273

Proteinaholic_4p.indd 391 11/17/15 3:18 PM 392 Index

vegans: Adventist Health Studies, 212–13, stronger bones of, 267; testosterone levels 228; benefits of plant-based diet, 33; of, 196; vitamin deficiency and, 266; in brittle bones myth, 267–68; cholesterol weight-loss clinics, 50 levels, 166; EPIC-Oxford Study, 225–26; veggie burgers, 47 healthiest possible choice, 11–12; viral cardiomyopathy, 86

hypertension and, 159; hypothyroid vitamin B12 myth, 265–67 myth and, 269; IGF1 levels of, 195; iron vitamin-deficient diets, 265–67 deficiency and, 269; levels of IGF1 and Vogue, 80 PhIP, 220; obesity and, 12; prevalence volumetrics, 186 of diabetes among, 148; prostate cancer von Voit, Carl, 61, 97, 241 and, 220; rates of cataract formation, 263; rates of cholesterol, 166; risk of Waianae Diet Study, 188 mortality, 228–29; testosterone levels walnuts, 275 of, 196; trimethylamine N-oxide in, 172; Washington University, 264 vegans are weak myth, 60, 270; vitamin weight gain: animal protein, 184–89; deficiency and, 265–67 animal protein and, 111; diets and, 30; vegetable dip, 292–93 fiber and, 185, 187; fruit consumption vegetable oils, 274 and, 176; meat consumption and, 13, vegetables: frozen, 272; importance of, 76, 184–89; protein, 181; protein and, 232–34; lip service, 15; in Pathan tribe 16; rates for Tunisian men, 109; sugary diet, 90; Pritikin diet, 92; protective drinks, 153; whole grains and, 275 effect of, 201, 218; protein from, 277; weight loss: animal protein and, 5; Atkins raw, 272; steamed, 272; stomach and diet, 81–84, 101; epidemiology of protein colon cancer risk and, 214; weight gain and, 184–86; low-carbohydrate diets, and, 187 183; low-fat diets, 180; Mediterranean vegetarian diet: advocates of, 60, 139, 140; diet and, 184; Paleo weight-loss study, diagnosis of disease and, 126; effects on 127–29; plant-based diets and, 187–89 blood pressure, 160; EPIC-Oxford Study, weight-loss surgery, 28–32 208, 225; heart disease studies, 174; weight regain, 23, 84–85 hypothyroid myth, 269; Javanese people, Welch Center for Prevention, Epidemiology, 106–8; lymphatic cancers, 211–13; and Clinical Research, 224 N-nitroso compounds in, 194; risk of Wendy’s Hamburger restaurant, 26 colorectal cancer, 208; toleration in Western Electric Study, 158, 165, 186 clinical settings, 188; vitamin deficiency Weston A. Price Foundation (WAPF), and, 265 87–93, 142, 278 vegetarianism, 59–60, 242–43 wheat, 153, 169 vegetarians: Adventist Health Studies, Wheat Berries, 326 212–13, 228–29; bowel flora, 241, 276; white South Africans, 201 brittle bones myth, 267–68; cholesterol whole foods, 70, 220 levels, 166; death rates, 223; EPIC- Council, 276 Oxford Study, 169–70, 225–26; heart Whole-Grain Pancakes, 305 disease studies, 170; hypertension whole grains, 11, 14, 90, 275, 276, 295 and, 159; hypothyroid myth and, 269; whole grains cooking instructions: Brown iron deficiency and, 269; meat eaters/ Rice, 326; Extra Thick Rolled Oats, 327; vegetarians health study, 125–27; Quinoa, 325–26; Steel-Cut Oats, 327; obesity and, 12; prevalence of diabetes Wheat Berries, 326 among, 148; protein complementarity whole wheat, 276 and, 242–43; rates of cholesterol, 166; Willett, Walter, 144, 171, 222

Proteinaholic_4p.indd 392 11/17/15 3:18 PM Index 393

Williams, Robin, 30 Women’s Health Initiative (WHI), 148, Williams, William Roger, 107–8 209, 212 willpower, 50–51 Women’s Healthy Eating and Living women: breast cancer, 192, 196, 209–10, (WHEL), 209–10, 212 222, 233; egg consumption, 228; Women’s Intervention Nutrition Study flavonoid consumption and gastric (WINS), 209 cancer in, 201; gallbladder surgery, World Cancer Research Fund, 139, 208, 216 263; heart disease, 228; heart disease World Health Organization (WHO), 8, 9, study, 170; high-protein diet trials 65, 139, 224, 233 for, 82; Iowa Women’s Health Study, World Health Report, 233 231; Japanese diet, 224; meat and milk The World History of Food (Cohen), 99 consumption among Tunisian, 109; Nurses’ Health Study, 42, 148, 170–71, yams, 10, 104, 177–78 212; obesity rates for Americans, 182; Yerushalmy, Jacob, 66, 68, 167–68 ovarian cancer, 222; Paleo weight-loss yogurt, 64, 75, 115 study of, 127–29; protein consumption, Young, Vernon, 243–44 8; protein requirements for, 245; rates of hypertension, 157; role in Paleo diet, , 16, 17, 23, 81, 85, 133–35, 180 98, 99 Zuk, Marlene, 97

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