John E. Lewis, Ph.D. John E. Lewis, Ph.D. Assistant Professor Assistant Professor Director of Research-Center for Complementary and Integrative Director of Research-Center for Complementary and Integrative Medicine Medicine Associate Director-Medical Wellness Center Associate Director-Medical Wellness Center University of Miami Miller School of Medicine University of Miami Miller School of Medicine 1120 NW 14th Street 1120 NW 14th Street Suite #1474 (D-21) Suite #1474 (D-21) Phone: 305-243-6227 Phone: 305-243-6227 Fax: 305-243-3648 Fax: 305-243-3648 E-mail: [email protected]E-mail: [email protected]Milk: Not Nature's Perfect Food Milk: Not Nature's Perfect Food
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John E. Lewis, Ph.D.John E. Lewis, Ph.D.
Assistant ProfessorAssistant ProfessorDirector of Research-Center for Complementary and Integrative Director of Research-Center for Complementary and Integrative
MedicineMedicineAssociate Director-Medical Wellness CenterAssociate Director-Medical Wellness Center
University of Miami Miller School of MedicineUniversity of Miami Miller School of Medicine1120 NW 14th Street1120 NW 14th StreetSuite #1474 (D-21)Suite #1474 (D-21)
Milk: Not Nature's Perfect FoodMilk: Not Nature's Perfect Food
What am I doing?What am I doing?I have the following ongoing studies:
1. Glyconutrient supplement on Alzheimer’s disease and Multiple Sclerosis
2. Food sensitivity testing/food elimination on disease-specific symptoms in weight loss, diabetes, headaches, and GI complaints
3. Gingko Biloba, grape seed and green tea extract, and other micronutrients on cognition in healthy, elderly adults
4. Aerobic and strengthening exercise training on metabolic syndrome in HIV
5. Methylated vitamin B complex on depression6. A polysaccharide (rice bran and Shiitake
mushroom) on immunological functioning
Why do we consume cow’s Why do we consume cow’s milk?milk?
1. Culture2. Necessity3. Industry influence4. Propaganda5. Nutrition6. No alternative
Levels of Determinants of Levels of Determinants of BehaviorBehavior
Individual
Family
Neighborhood
Community
Society
Dairy industry revenue for Dairy industry revenue for 2009 was2009 was $23,000,000,000$23,000,000,000!!
You drink her milk…You drink her milk…
But would you drink their But would you drink their milk?milk?
What is wrong with consuming What is wrong with consuming milk?milk?
If you are:
1. not lactose intolerant
2. not allergic to one of the proteins
3. consuming low- or no-fat products
Then what is the problem?
Approximately 50 million Americans are lactose intolerant (75% of Blacks and 90% of Asians).
Forty percent of the average American diet consists of milk or dairy products.
The relationship between The relationship between consuming milk and chronic consuming milk and chronic
diseases…diseases…Cow’s milk and dairy products consumption
enormously impacts
the GH, Insulin, and IGF-1 axis
which increases the risk of many chronic diseases of Western societies
Melnik, B. (2009). Milk - The promoter of chronic western diseases. Medical Hypothesis, 72(6), 631-639.
Milk Constituents…Milk Constituents…
In addition, to water, various fatty acids, proteins, lactose, vitamins, and minerals, cow's milk contains 59 different pituitary, thyroid, hypothalamic, pancreatic, parathyroid, adrenal, sex, and GI hormones.
Grosvenor, C., Picciano, M., and Baumrucker, C. (1993). Hormones and growth factors in milk. Endocr Rev, 14, 710-728.
IGF-1 is a hormone that we make inthe liver. IGF-1 stimulates systemic body growth, has growth-promoting effects on almost every cell in the body, and can regulate cell development and DNA synthesis. IGF-1 contains 70 amino acids.
CaseinsCaseins
Casein (α, β, and κ) comprises 80% of the protein found in cow’s milk (the other main protein is whey).
Caseins exist in large colloidal Casein Micelleparticles called micelles and they have a partially unspecified composition because of their flexibility, unlike most proteins.
CasomorphinsCasomorphins
β-Casomorphine-7
Casomorphins are peptides that are naturally-occurring products of cow's milk with opiate-like activity.
β-Casomorphine-7 has beenshown to directly release histamine.
Kurek, M., Przybilla, B., Hermann, K., and Ring. J. (1992). A naturally occurring opioid peptide from cow's milk, beta-casomorphine-7, is a direct histamine releaser in man. Int Arch Allergy Immunol, 97(2), 115–120.
Approved by the FDA in 1993, rbST is produced with a genetically-engineered E. coli and it enables cows to produce more milk.
Bovine growth hormone stimulates liver production of IGF-1, and evidence suggests that rbST-treated cows produce milk with higher levels of IGF-1?
However, FDA says rbST cows produce the same milk as those not given rbST.
Canada, Australia, New Zealand, Japan and most of Europe banned rbST milk by 2000 or earlier (primarily because of mastitis infection that is increased due to rbST).
The problems with cow’s milk are multiple and the scientific
literature is replete with articles suggesting strong
1. Several epidemiological investigations have shown a relationship between the intake of dairy products and the mortality rate for cardiovascular disease and increased serum cholesterol levels.Joossens, J.V., Geboers, J., and Kesteloot, H. (1989). Nutrition and cardiovascular mortality in Belgium. Acta Cardiol., 44, 157-182.Solvoll, K., Selmer, R., Lken, E.B., Foss, O.P., and Trygg, K. (1989). Coffee, dietary habits and serum cholesterol among men and women 35-49 years of age. Am. J. Epidemiol. , 129, 1277-1288.Pietinen, P., Nissinen, A., Vartiainen, E., Tuomilehto, A., Uusitalo, U., Ketola, A., Moisio, S., and Puska, P. (1988). Dietary changes in the north Karelia Project (1972-1982) . Prev. Med., 17, 183-193.
2. Dairy intake was linearly related to rates of obesity and levels of total and LDL cholesterol.Maruyama, C., Tsushima, M., Nakamori, T., Hiratsuka, K., Senda, Y., Senda, R., Maruyama, T., Fukushima, S., and Kawamura, A. (1990). Relationship between habitual milk intake and serum lipids and apoproteins in males. J Clin Biochem Nutr., 9:61-66.
3. Ischemic heart disease mortality is more strongly associated with non-fat dairy products than with dairy fat or margarine.Segall, J. (1994). Dietary lactose as a possible risk factor for ischaemic heart disease: review of epidemiology. Int J Cardiol., 46:197-207.
4. Intake of dairy products was associated with higher blood pressure in lactovegetarians.Sacks, F, and Kass, E. (1988). Low blood pressure in vegetarians: effects of specific foods and nutrients. Am J Clin Nutr., 48:795-800.
StrokeStroke
Positive associations were shown between whole milk intake and risk of intracerebral hemorrhage and between yogurt intake and subarachnoid hemorrhage.
Larsson, S., Mannisto, S., Virtanen, M., Kontto, J., Albanes, D., and Virtamo, J. (2009). Dairy foods and risk of stroke. Epidemiology, 20(3), 355-360.
What about obesity?What about obesity?(Trends in US Prevalence, 1960-2004)(Trends in US Prevalence, 1960-2004)
0%
5%
10%
15%
20%
25%
30%
35%
Men Women
Per
cen
t B
MI
> 3
0
1960-62
1971-74
1976-80
1988-94
2003-04
Ogden, C., Carroll, M., Curtin, L., McDowell, M., Tabak, C., and Flegal, K. (2006). Prevalence of overweight and obesity in the United States, 1999-2004. JAMA, 295, 1549-1555.
Obesity is a phenomenon that Obesity is a phenomenon that has occurred in the last 4 has occurred in the last 4
decades…decades…
Today, 67% of Americans are either overweight or obese according to body mass index.
Obesity is related to multiple other chronic diseases.
The increase in obesity prevalence began rising dramatically in the 1980s through today.
What do you think is causing What do you think is causing obesity?obesity?
In 1969, the average American drank 229 pounds of whole milk/year. In 1999, the average American drank 69 pounds of whole milk/year.
Whole milk contains 2.1 g of saturated fat per 100 gram portion.
In 1969, the average American ate 10 pounds of cheese/year.In 2010, the average American will eat 34 pounds of cheese/year.
Ten pounds of milk are required to make one pound of hard cheese.Cheddar cheese contains 21.1 g of saturated fat per 100 gram portion.
In 1969, the average American ate 18 pounds of ice cream/year.In 2010, the average American will eat 35 pounds of ice cream/year.
Twelve pounds of milk are needed to make one pound of ice cream.Vanilla ice cream contains 6.8 g of saturated fat per 100 gram portion.
Diabetes(24 M adults now have it and another
57 M adults have impaired fasting glucose!*)
1. Antibodies to a bovine albumin peptide (another milk protein) can react with the beta cells of the pancreas, which produce insulin, thereby resulting in their dysfunction.Karjalainen, J., Martin, J., Knip, M., Ilonen, J., Robinson, B., Savilahti, E., Akerblom, H., and Dosch, H. (1992). A bovine albumin peptide as a possible trigger of insulin-dependent diabetes mellitus. New Engl J Med., 327:302-307.
2. A meta-analysis of 13 studies revealed a 1.5 times higher risk of developing diabetes for people who were exposed to cow’s milk before four months of age.Gerstein, H. (1994). Does cow’s milk cause type I diabetes mellitus? A critical overview of the clinical literature. Diabetes Care 17:13-19.
3. Analysis of 13 countries shows a strong correlation between the consumption of dairy products and the incidence of insulin-dependent diabetes.Scott, F. (1990). Cow milk and insulin-dependent diabetes mellitus: is there a relationship? Am J Clin Nutr., 51:489–491.
*Centers for Disease Control and Prevention (2008). National diabetes fact sheet: general information and national estimates on diabetes in the United States, 2007 Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention.
Allergy in InfantsAllergy in Infants
1. Childhood chronic constipation was correlated with milk protein allergy and symptoms were relieved with a milk-free diet in the majority of subjects.Iacono, G., Carroccio, A., Cavataio, F., Montalto, G., Cantarero, M., and Notarbartolo, A. (1995). Chronic constipation as a symptom of cow milk allergy. J Pediatrics, 126:34-39.
2. Whey protein only and cow’s milk elicits colic in infants.Lothe, L., Lindberg, T., and Jakobsson, I. (1982). Cow’s milk formula as a cause of infantile colic: A double-blind study. Pediatrics, 70:7-10.
Lothe, L. and Lindberg, T. (1989). Cow's milk whey protein elicits symptoms of infantile colic in colicky formula-fed infants: a double-blind, crossover study. Pediatrics, 83:262-6.
1.1. Polybrominated diphenyl ether (PBDE) was measured Polybrominated diphenyl ether (PBDE) was measured and dairy products contained a median of 32.2 pg/g.and dairy products contained a median of 32.2 pg/g.
2.2. Vegans appear to have lower levels of PBDEs than the Vegans appear to have lower levels of PBDEs than the general US population and this is related to the length general US population and this is related to the length of time they were vegans and stopped eating meat.of time they were vegans and stopped eating meat.
Schecter A, Harris TR, Shah N, Musumba A, Papke O. (2008). Brominated flame retardants in US food. Molecular Nutrition & Food Research, 52(2), 266-272.
Breast CancerBreast Cancer
1.1. IGF-1 plays an important role in breast cancer cell growth.IGF-1 plays an important role in breast cancer cell growth.Chen, J., Shao, Z., Sheikh, M., Hussain, A., Leroith, D., Roberts, C., and Fontana, J. (1994). Insulin-like growth factor-binding protein enhancement of insulin-like growth factor-I (IGF-I)-mediated DNA synthesis and IGF-I binding in a human breast carcinoma cell line. Journal of Cellular Physiology, 158(1), 69-78.
Figueroa, J., Sharma, J., Jackson, J., McDermott, M., Hilsenbeck, S., and Yee, D. (1993). Recombinant insulin-like growth factor binding protein-1 inhibits IGF-I, serum, and estrogen-dependent growth of MCF-7 human breast cancer cells. Journal of Cellular Physiology, 157(2), 229-236.
2.2. IGF-I proliferates breast carcinoma.IGF-I proliferates breast carcinoma.Cullen, K.J., Yee, D., Sly, W.S., Perdue, J., Hampton, B., Lippman, M.E., and Rosen, M. (1990). Insulin-like growth factor receptor expression and function in human breast cancer. Cancer Res., 50:48-53.
Yee, D., Paik, S., Lebovic, G.S., Marcus, R.R., Favoni, R.E., Cullen, K.J., Lippman, M.E., and Rosen, N. (1989). Analysis of insulin like growth factor I gene expression in malignancy. Evidence for paracrine rolein human breast cancer. Mol. Endocrinol., 3509-517.
Colorectal CancerColorectal Cancer
High total dairy intake in childhood was associated with almost triple the odds of colorectal cancer in adulthood.
van der Pols, J., Bain, C., Gunnell, D., Smith, G., Frobisher, C., and Martin, R. (2007). Childhood dairy intake and adult cancer risk: 65-year follow-up of the Boyd Orr cohort. American Journal of Clinical Nutrition, 86(6), 1722-1729.
Prostate CancerProstate Cancer
1. A high intake of dairy products and calcium has been associated with an increased risk of prostate cancer in a recent meta-analysis.
Gao, X., LaValley, M., and Tucker, K. (2005). Prospective studies of dairy product and calcium intakes andprostate cancer risk: a meta-analysis. J Natl Cancer Inst., 97, 1768-1777.
2. Data from 59 countries showed that men who ate the most meat, poultry, and dairy were the most likely to die from prostate cancer, while those who ate the most unrefined plant foods and nuts were the least likely to die from prostate cancer.
Hebert, J., Hurley, T., Olendzki, B., Tea, J., Ma, Y., & Hampl, J. (1998). Nutritional and socioeconomic factors in relation to prostate cancer mortality: a cross-national study. J Nat Cancer Inst, 90(21), 1637-1647.
Cognitive FunctioningCognitive Functioning
Saturated fat intake from milk and other dairy products was correlated with poorer global cognitive function and prospective memory and with an increased risk of mild cognitive impairment.
Eskelinen, M., Ngandu, T.; Helkala, E., Tuomilehto, J., Nissinen, A., Soininen, H., and Kivipelto, M. (2008). Fat intake at midlife and cognitive impairment later in life: a population-based CAIDE study. International Journal of Geriatric Psychiatry, 23(7), 741-747.
The ingestion of blueberries with milk impairs the in vivo antioxidant properties of blueberries.
The antioxidant properties of the blueberry phenolics are believed to be reduced in vivo because of their affinity for proteins.
Serafini, M., Testa, M., Villaño, D., Pecorari, M., van Wieren, K., Azzini, E., Brambilla, A., and Maiani, G. (2009). Antioxidant activity of blueberry fruit is impaired by association with milk. Free Radic Biol Med., 46(6), 769-774.
Oxidative StressOxidative Stress
The intake of conjugated linoleic acid (CLA) found in milk fat resulted in an 83% higher level of in vivo lipid peroxidation compared to a control diet.
Lipid peroxidation in vivo is considered to be a reliable and clinically relevant marker of oxidativestress.Raff, M., Tholstrup, T., Basu, S., Nonboe, P., Sørensen, M., and Straarup, E. (2008). A diet rich in conjugated linoleic acid and butter increases lipid peroxidation but does not affect atherosclerotic, inflammatory, or diabetic risk markers in healthy young men. J. Nutr., 138:509-514.
What about the Big What about the Big OO??
We have all been told We have all been told (Are you convinced?)(Are you convinced?) that if you don’t eat dairy products then that if you don’t eat dairy products then
you will succumb to osteoporosis at some you will succumb to osteoporosis at some point later in life.point later in life.
Do you believe that?Do you believe that?
What does the science say?What does the science say?
Osteoporosis…Osteoporosis…
Bone mineral density is genetically determined and Bone mineral density is genetically determined and dietary calcium may not prevent loss of bone.dietary calcium may not prevent loss of bone.
Milk (from any source) is not necessary for humans Milk (from any source) is not necessary for humans after weaning and after weaning and the nutrients it contains are the nutrients it contains are readily available in foods without animal protein, readily available in foods without animal protein, hormones, saturated fat, and cholesterol,hormones, saturated fat, and cholesterol, but with but with fiber and thousands of phytonutrients.fiber and thousands of phytonutrients.
Your bones are better cared for if you remember Your bones are better cared for if you remember that preventing osteoporosis is an issue of calcium that preventing osteoporosis is an issue of calcium balancebalance, not calcium , not calcium intakeintake..
Focus on increasing your fruit and vegetable Focus on increasing your fruit and vegetable intake, limit your animal protein, exercise intake, limit your animal protein, exercise regularly, get adequate sunshine or supplemental regularly, get adequate sunshine or supplemental vitamin D, and consume approximately 500 mg vitamin D, and consume approximately 500 mg calcium/day from plant sources.calcium/day from plant sources.
Osteoporosis…Osteoporosis…
Diets high in protein, especially animal compared to Diets high in protein, especially animal compared to vegetable, cause an excess amount of calcium to be excreted. vegetable, cause an excess amount of calcium to be excreted. The inability to compensate for animal protein-induced The inability to compensate for animal protein-induced calciuric response is a risk factor for the development of calciuric response is a risk factor for the development of osteoporosis.osteoporosis.
Breslau, N., Brinkley, L., Hill, K., and Pak, C. (1988). Relationship of animal protein-rich diet to kidney Breslau, N., Brinkley, L., Hill, K., and Pak, C. (1988). Relationship of animal protein-rich diet to kidney stone formation and calcium metabolism. J Clin Endocrinol Metab, 6, 140-146.stone formation and calcium metabolism. J Clin Endocrinol Metab, 6, 140-146.
Zemel, M. (1988). Calcium utilization: Effect of varying level and source of dietary protein. Am J Clin Zemel, M. (1988). Calcium utilization: Effect of varying level and source of dietary protein. Am J Clin Nutr, 48, 880-883.Nutr, 48, 880-883.
Persons who eat the most fruits and vegetables have denser Persons who eat the most fruits and vegetables have denser bones because their diets are lower in protein, these foods bones because their diets are lower in protein, these foods are rich in K+, Mg+, and Ca+ (alkaline, not acid-forming), and are rich in K+, Mg+, and Ca+ (alkaline, not acid-forming), and they do not induce urinary calcium loss.they do not induce urinary calcium loss.
Tucker, K. Hannan, M., Chen, H., et al. (1999). Potassium, magnesium, and fruit and vegetable intakes Tucker, K. Hannan, M., Chen, H., et al. (1999). Potassium, magnesium, and fruit and vegetable intakes are associated with greater mineral density in elderly men and women. Am J Clin Nutr, 69(4), 727-736.are associated with greater mineral density in elderly men and women. Am J Clin Nutr, 69(4), 727-736.
New, S., Robins, S., Campbell, M., et al. (2000). Dietary influences on bone mass and bone New, S., Robins, S., Campbell, M., et al. (2000). Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr, 71(1), 142-151.health? Am J Clin Nutr, 71(1), 142-151.
Osteoporosis…Osteoporosis…
Countries that eat the lowest amount of protein have the Countries that eat the lowest amount of protein have the lowest rates of osteoporosis and hip fractures, and this lowest rates of osteoporosis and hip fractures, and this relationship remains true even in countries with low calcium relationship remains true even in countries with low calcium intake.intake.
Kolata, G. (1986). How important is dietary calcium in preventing osteoporosis? Science, 233(4763), 519-520.
Hegsted, D. (1986). Calcium and osteoporosis. J Nutr, 116, 2316-2319.
Data from a 12-year prospective study indicate that higher Data from a 12-year prospective study indicate that higher dairy and calcium intakes in middle aged women do not dairy and calcium intakes in middle aged women do not provide protection against hip or forearm fractures.provide protection against hip or forearm fractures.
Women consuming the greatest amounts of calcium from dairy Women consuming the greatest amounts of calcium from dairy foods had significantly foods had significantly increasedincreased risks of hip fractures, while risks of hip fractures, while no increase in fracture risk was observed for the same levels no increase in fracture risk was observed for the same levels of calcium from non-dairy sources.of calcium from non-dairy sources.
Feskanich, D., Willett, W., Stampfer, M., and Colditz, G. (1997). Milk, dietary calcium, and bone fractures in women: A 12-year prospective study. American Journal of Public Health, 87(6), 992-997.
The science you haven’t The science you haven’t heard…heard…
Foods and their levels Foods and their levels of calcium (mg/100 g)of calcium (mg/100 g)
Eat no dairy foods for 7 days and pay careful attention to how differently you feel.
Think about your:1. Energy level2. When and how you use the bathroom3. Whether you feel bloated or constipated4. How you digest your foods5. Allergies, congestion, and sinus problems6. Other symptoms
On the 8th day, eat a lot of dairy again, and then record your symptoms again.
The 7-Day No Milk and Dairy The 7-Day No Milk and Dairy Challenge!Challenge!
Nutrition RecommendationsNutrition Recommendations(United States Department of Agriculture)(United States Department of Agriculture)
1.1. 5 servings of whole grains each day.5 servings of whole grains each day. Grains are “whole” if they Grains are “whole” if they are not processed, bleached, and exposed to chemicals. One are not processed, bleached, and exposed to chemicals. One serving is ½ cup of cooked or dry cereal, a slice of bread, or a serving is ½ cup of cooked or dry cereal, a slice of bread, or a cup of rice or pasta.cup of rice or pasta.
2.2. 5-10 or more servings of vegetables per day.5-10 or more servings of vegetables per day. Good vegetables Good vegetables to eat are broccoli, tomatoes, sweet potatoes, squash, to eat are broccoli, tomatoes, sweet potatoes, squash, cucumbers, peppers, kale, spinach, kale, celery zucchini, cucumbers, peppers, kale, spinach, kale, celery zucchini, onions, cauliflower, carrots, lettuce, avocado, and cabbage. onions, cauliflower, carrots, lettuce, avocado, and cabbage. One serving is 1 cup of raw or ½ cup of cooked vegetables.One serving is 1 cup of raw or ½ cup of cooked vegetables.
3.3. 5-10 or more servings of fruits per day.5-10 or more servings of fruits per day. Good fruits are Good fruits are strawberries, raspberries, blueberries, blackberries, strawberries, raspberries, blueberries, blackberries, cranberries, oranges, peaches, cantaloupes, grapefruit, pears, cranberries, oranges, peaches, cantaloupes, grapefruit, pears, mangos, pineapples, and apples. A serving of fruit is one mangos, pineapples, and apples. A serving of fruit is one medium fruit, ½ cup of cooked fruit, or 4 ounces of fruit juice.medium fruit, ½ cup of cooked fruit, or 4 ounces of fruit juice.
4.4. 3 servings of beans, nuts, or soy foods per day.3 servings of beans, nuts, or soy foods per day. This might This might include black beans, lima beans, soy milk, or tofu. A serving is include black beans, lima beans, soy milk, or tofu. A serving is ½ cup of cooked beans or nuts, 4 ounces of tofu, or 8 ounces of ½ cup of cooked beans or nuts, 4 ounces of tofu, or 8 ounces of soy milk.soy milk.
Nutrition RecommendationsNutrition Recommendations(United States Department of Agriculture)(United States Department of Agriculture)
1.1. Foods to Limit or Avoid:Foods to Limit or Avoid: Animal fats and meats, fried foods, white Animal fats and meats, fried foods, white floor, added sugar, chemical sweeteners, artificial preservatives and floor, added sugar, chemical sweeteners, artificial preservatives and colors, hydrogenated (trans) fats, refined grains (cookies, cakes, colors, hydrogenated (trans) fats, refined grains (cookies, cakes, breads), sodas, and candy. breads), sodas, and candy.
2.2. Meal Spacing:Meal Spacing: Eat 4 to 6 small meals (including snacks) per day. Eat 4 to 6 small meals (including snacks) per day. Skipping breakfast is NOT recommended, as you need calories to Skipping breakfast is NOT recommended, as you need calories to boost your body in the morning. Eating your largest meal at dinner boost your body in the morning. Eating your largest meal at dinner is also NOT good, since you are winding down your day.is also NOT good, since you are winding down your day.
3.3. Portion Control:Portion Control: Even if you eat good foods, make sure to not eat Even if you eat good foods, make sure to not eat too much at one time. For example, a portion of fruit is 4 ounces of too much at one time. For example, a portion of fruit is 4 ounces of juice, one medium-sized fruit, or ½ cup of raw sliced fruit.juice, one medium-sized fruit, or ½ cup of raw sliced fruit.
4.4. Ways to Make Your Diet Healthier:Ways to Make Your Diet Healthier: Reduce refined flours and Reduce refined flours and increase products made from whole grains; eat more raw foods, increase products made from whole grains; eat more raw foods, since cooking destroys many good parts of food; eat more natural since cooking destroys many good parts of food; eat more natural foods because foods because processed foods contain things like pesticides, heavy processed foods contain things like pesticides, heavy metals, and drugs used in raising animals.metals, and drugs used in raising animals.
The Best Dietary Approach
For anyone wanting to minimize the risk of chronic diseases, focus on eating as many unprocessed and natural fruits, vegetables, grains, and legumes as possible. Limit your intake of everything else.
A final thought…A final thought…
"I think there is a good reason why the propaganda system works that way. It recognizes that the public will not support the actual policies. Therefore, it is important to prevent any knowledge or understanding of them."- Professor Noam Chomsky
For more information and For more information and acknowledgement…acknowledgement…
1. www.notmilk.com by Robert Cohen2. “The China Study” by Dr. Colin Campbell3. “Eat to Live” by Dr. Joel Fuhrman
