Dispelling the myths of popular books about healthy eating

Do not eat wheat - grow thin

Books:The wheat belly fat diet and The wheat belly William Davis.

Thesis
According to the American cardiologist Dr. William Davis, the main cause of excess weight - wheat.

People eat wheat, about 10 thousand years. However, the varieties cultivated today are very different from wheat past. In them there is gluten, which, in turn, stimulates the appetite.

A modern wheat contains amylopectin. This carbohydrate is digested quickly, causing a spike in blood sugar. It provided a lot of insulin from the pancreas, which leads to the accumulation of visceral fat. As a result - the abdomen, weight and "bouquet" of associated diseases.

Antithesis
Books in the series "Wheat belly" rather reasoning, because convincing. Dr. Davis is consistent in the reasons why modern wheat - health problem. In particular, it binds to the popularization of hybrid wheat varieties with an increase in the number of people suffering from obesity. But correlation ≠ causation.

One of the reasons for the increasing number of overweight people - the aging of the baby boomer generation. You eat wheat or not, but with age, fat is deposited on the abdomen and on the sides.

Yes, abdominal fat (also known as abdominal, also known as visceral) rather insidious: it stimulates the synthesis of cortisol, a stress hormone. And if we follow this logic, that is, fat is "good" and "bad". But, according to recent studiesWhich were considered innocuous gluteal deposition in adipose tissue leading to the development of metabolic syndrome (prediabetic state). Therefore glyutealny fat (the one that you have on the pope) is as dangerous as typhoid.

But even if we assume that belly fat most harmful, whether in its formation wheat to blame? The big question is ...

If you really want to get rid of tum, study saturated and unsaturated fatty acids and follow the consumption of carbohydrates. There are studies that show that people in the diet which contains unsaturated fats, and digestible fiber (oats, beans, barley), gradually get rid of visceral fat.

Reduce the pH level, if you want to be fit

Books:The alkaline cure Stephen Domeniga, The eating the alkaline way Natasha Corrette, The amazing acid-alkaline cookbook Bonnie Ross.

Thesis
There are many varieties of alkaline diets. Their essence is to achieve the optimal acid-base balance of nutrients in the body. It is believed that due to this normal metabolism and will leave overweight. Increased acidity reduces the activity, destroys bone and provokes the disease. Alkaline medium, in contrast, is considered to be useful.

Each product is either acidic or alkaline environment. However, they have diametrically opposite effects on the body. Alkalized acidic and neutral in taste oxidize. The optimum ratio is considered to be 70% of alkalizing products (greens, vegetables, fruits, berries) and 30% of acid (natural coffee, proteins, cheese and beans, pasta and so on).

Antithesis
Maintaining normal blood pH is dependent, inter alia, from kidney functioning. Acid-base balance in the blood - one of the most stable settings. Diet as such can not break it.

Overview scientific research on the benefits of alkaline food has shown that there is no conclusive evidence that the alkalizing foods strengthen bones and protect against osteoporosis. There is nothing wrong to eat more fruits and vegetables (in the end, they simply lower in calories), but should not be considered a panacea for the alkaline diet weight loss and carcinogenesis.

Probiotics - the basis of "ecological balance" of the body

Books:The probiotic rescue Allison Tannis, The probiotic revolution Gary Hafneygla, The fermented foods for health Deidre Rawlings.

Thesis
Fermented foods are fashionable today. Why drink milk, if there is yogurt? After all, in fermented foods contain wonderful, incredibly beneficial bifidobacteria and lactobacillus. This is the "good" bacteria. They live in our intestines and help our digestion. They also strengthen the immune system.

Antithesis
Required if products need to be fermented to be considered useful? According to the American Gastroenterological Association (AGA), probiotics actively used for treatment of irritable bowel syndrome (IBS). but in practice patients experience relief not only when they drink fermented yogurt, but also when you use normal milk.

Suppose probiotics really as useful as they are written. But this does not mean that buying yogurt, kefir or fermented baked milk labeled "probiotic", we enrich the body with healing microorganisms. When the bacteria are grown in the laboratory and tested on humans, it follows that each subject received a certain dose. Most manufacturers do not measureAs the beneficial bacteria contained in each package for produce. In addition, they make no effort to keep the bacteria "live" as it is stated in the advertisement. So often we eat and drink probiotic placebo - products with a certain amount of useful, but, alas, the dead bacteria.

raw food cleanses

Books:The raw food detox diet Natalie Rose The raw cure Jesse Jay Jacoby, The raw food cleanse Penny Shelton.

Thesis
The food, cooked accumulate toxins in the body. A toxins - it is a source of excess weight, as well as the instigators of cancer. While natural raw products, in contrast, purified organism. The body recognizes and easily assimilates such products.

In addition, cooking destroys nutrients and denatures important for a healthy life activity enzymes. Finally, some products simply do not fit together. So do not eat fruits and vegetables at the same time, otherwise do not get any benefit either from the first or from the second.

Antithesis
Detox programs involve cleansing of toxins through diet. But without it, we have a detox organs, which are designed to free the body from all alien and harmful - it is the liver and kidneys. If they do not work, the carrots will not help.

Studies on the anticancer properties of raw food contradictory. Some argue that a raw food diet reduces the risk of cancer; others - on the contrary, cooked vegetables safer.

Heat treatment actually kills the nutrients. At the same time, the useful lycopene contained in tomatoes is better absorbed if the tomatoes are cooked, with on some fat. "Operability" enzyme depends on many factors: temperature, pH, and others. And it is impossible to determine which deprived enzymes natural properties: the acidic environment of the stomach or cooking.

And the last. In science, there is no convincing argument why it is impossible to combine the vegetables and fruits, as well as any other products.

It's time to get off the sugar needle

Books:The suicide by sugar Nancy Appleton, "Sweet Blues" (The sugar blues) William Doughty, The sugar nation Jeff O'Connell, The overcoming sugar addiction Carly Randolph Pitman.

Thesis
Today sugar scolds just lazy. According to endocrinologist, MD, author of several books on obesity, and popular lectures ( "Sugar: the bitter truth», «Fat chance: fructose 2.0") Robert Lustig, sugar leads to obesity, aging catalyzes" clutter "the liver and has still a lot of hazardous properties.

Why you should eliminate sugar from the diet

But most importantly, the brain response to sugar is about the same as cocaine and heroin. Doctor of Psychology Nancy Appleton calls the key problem is that, although our mind says "I do not want it," our body says "I need it." And manufacturers, in turn, in no hurry to prevent, as a wide range of products containing sugar.

The bitter truth about sugar

Antithesis
No one is saying that a piece of sponge cake soaked in syrup and watered with chocolate, it is useful. But it's not cocaine.

Most of the research and tests conducted on rats. It is important that the body of rodents and humans react to a given stimulus is the same. Lab rats love sugar. Its consumption makes them addictive, because it stimulates the area of ​​the brain responsible for pleasure. During the experiments, sugar was working on the centers stronger than cocaine.

But studies conducted on humans, give absolutely another picture. If the sugar does cause dependence, similar drug, it would be logical to assume that hunger amounted to a desire to eat something sweet and fat people to eat only cake and candy. But neither of these scenarios is not typical. Moreover, studies showThat sugar blocks the receptors, causing a splash "narkoveschestv" in the brain (opioids, endorphins). The world is full of a sweet tooth. There are those who abuse the sugar, can not live without it. But it is rather personal problems - at the physiological level, the sugar is not addictive.

Superfoods cure for all ills

Books:The SuperFoods Rx Steven Pratt and Kathy Matthews, The super immunity foods Frances Sheridan Goulart.

Thesis
Superfoods (SuperFood, «superfood") have Superproperty, they recommend the superstars in their superdietah. If you form a diet of superfoods, you can get rid of almost all diseases. After all, superfoods contain antioxidants that prevent cancer, strengthen the immune system, accelerating metabolism and, of course, contributes to weight loss.

For example, a California surgeon Steven Pratt has developed a power system based on 14 superfoods (beans, blueberries, kale, oranges and so on). If you have them all the time, you lose weight, the skin will be beautiful and will slow down the aging process.

Antithesis
According to some studies, the antioxidants actually protect cells from cancer in the laboratory. They neutralize free radicals in the organism causing Processes Similar to rust and decay. Free radicals are known to destroy everything, including microorganisms. What is wrong is to kill viruses and bacteria? The fact that they are part of the immune system and the body has to deal with them.

There is no single answer, Whether antioxidants prevent cancer. Some studies show that this is so; other - that antioxidants do not kill cancer cells and even reduce the effectiveness of chemotherapy. Obviously, the laboratory experiments - this one, and the human body - is quite another. A cell in a petri dish can react in one way and within a complex "ecosystem" bodies - otherwise.

More difficult with dosages. In the laboratory scientists extracts were used (i.e., the concentrated raw extract) SuperFoods in certain dosages. Recommendation "Eat blueberries," does not explain how much it needs to eat to recharge antioxidants. So in order to experience the antioxidant effect of green tea, you should drink several cups a day (three or more). And this is not a good idea, considering that the tannins in tea interferes with the absorption of vitamin B9.

Superfoods are useful. But they are not a panacea for all ills. You can not rely on them in the matter of prevention of Oncology. After superfood - it is primarily food, there are many components that have different effects on the body. More efficient use separate components derived from a particular product, verified by experts dosages.

Drink the juice - you will be thin

Books:The skinny juices Daniel Omar, "Fat, sick and nearly dead" (The fat, sick & nearly dead: how fruits and vegetables changed my life) Joe Cross.

Thesis
many have heard history of Australian businessman Joe Cross. Not old male weighing 150 kg, sick feeling and disgusting. While at one point is not addressed to the expert on nutrition, Dr. Joel Fuhrman. He advised him to fasting on juices of vegetables, fruit and herbs. Joe ate juices for two months and lost 30 kg.

A diet based on fresh juices, is popular because it is believed that it helps to detoxify the body. Juices - is the health in its purest form. They are more nutrients than whole fruit, and no non-digestible fibers.

Antithesis
Clean the body of toxins the liver and kidneys. Nothing can replace these bodies. In addition, there is no evidence that the juice - an invaluable source of nutrients. But there are real problems that can be acquired, if fed only juice. The freshly squeezed juice quickly settle bacteria. If you drink it at once.

In the fruit a lot of "undetectable" sugar, that is, psychologically, we do not notice that consume something sweet, so easy to break the dosage.

Also fructose and acids contained in fruits, adversely affect enamel.

Juices on their own - it's not scary. The issue in the approach to their consumption. Extreme hobby juices may be detrimental to health.

Eat like a caveman and you will be healthy

Books: «Paleodieta»(The paleo answer) Lorena Kordeyna"Paleodieta - living food for health»(The paleo solution) Robb Wolf," The original body, original mind "(The primal body. Primal mind) Nora Gedgaudas.

Thesis
At the heart paleodiety is the idea that you need to eat well, as did the people in the Stone Age, that is, eliminate grains, legumes and dairy products, sugar, processed oils and eat the food that was available to our ancestors, hunters and gatherers (fish, meat, berries, nuts, roots). After 10 thousand years ago, people did not even know about obesity. Therefore, to be slim and healthy, we should eat natural food.

Antithesis
We are evolving, and every few thousand years, we can state the obvious changes. So, people have developed a tolerance to lactose, which, in turn, allowed us to get calcium from milk. Also, our digestive system is adapted to legumes, in which a lot of protein and little fat. A paleodieta prohibits and milk, and beans. But the historical identity and proper nutrition - not the same.

Moreover, not only do we evolve. Even if embedded in the farmers and eat meat and vegetables grown on his farmstead, it is impossible to equate themselves to the ancient people. Animals and plants have also changed. Corn, for example, was once a weed, but it is now cultivated plant for a healthy diet.

In addition, we envision a Paleolithic hunter strong wiry small. But this is not the case. Archaeological excavations proveThat if people also had health problems, including diseases of the arteries.

Vegetarianism - a way to ultrastroynosti

Books: "Forks Over Knives" (The forks over knives) Gene Stone and Caldwell Esselstina "The Chinese study»(The China study) Colin Campbell.

Thesis
Based on the works of American scientists, practicing doctors (Caldwell Esselstina, Colin Campbell and others) shot the film "Forks Over Knives". He became an international bestseller. It says that the animal proteins and fats, provoke a number of serious diseases (diabetes, cardiovascular disease, etc.). While the transition to a fully vegetarian food, on the contrary, heals the body.

On the connection between dietary habits and chronic disease states and to some book biochemist Colin Campbell. He studied mortality statistics in the 65 districts of China. It turned out that when China was dominated by the villagers and the basis of their diet consists of plant foods, cancer and cardiovascular diseases less common. All spoiled globalization, which has brought more than a fat animal foods.

Antithesis
The film does not say directly that a vegetarian diet low in fat (including vegetable) stops carcinogenic processes. Because it is a lie. Studies show that veganism can prolong life, when a person already has cancer of the colon. but the rest survey It shows that vegetarians are simply more concerned about health than the rest of the Earth population.

As for vegetarians and meat-eaters predisposition to heart disease, the first truly less susceptible to them. But as a rule, have higher mortality from other diseases.

Although experts acknowledge that "China Study" is a strong correlation between the amount of fat and protein in the diet and the number of cancer and heart disease, Campbell's theory has several shortcomings. Thus, critics point out that the scientist makes too much emphasis on the dangers of animal protein, and uses statistics as a backdrop for his hypothesis. Even the doctor Campbell admits that not necessarily one hundred percent plant foods is better than 95% of a vegetarian diet. In addition, there are conflicting studies. For example, French people eat a lot of food of animal origin, including saturated fats, but have low levels of cardiovascular disease.

Carbohydrates - killer for the brain

Book: «Food and the Brain» (The grain brain) David Perlmutter.

Thesis
Carbohydrates, or rather the crops, destroying our brains. So says a neurologist, a specialist in nutrition, David Perlmutter. The thing is gluten, which is found in wheat, rye, barley and manufactured products from them. Gluten triggers memory problems, insomnia and addictive. However, Alzheimer's disease, Parkinson's disease, attention deficit hyperactivity disorder can be avoided. If we abandon the crops and enrich the diet more oily food.

Antithesis
First, this idea contradicts the power plant system. The site about the "Plugs against knife" is separate page with lots of linksWhich proved the fallacy of Perlmutter and Davis theories (of the wheat and abdominal fat).

Secondly, the arguments in favor of the low-carbohydrate food unconvincing. Although there are studies that allow a link between obesity and Alzheimer's disease. But they do not prove that obesity - the cause of the disease. criticism conviction: Between gluten and cognitive impairment is no connection. In addition, the book stands out for a proven fact a preliminary study, which examined the relationship between the disease and the gluten Herter.

Nevertheless Perlmutter work plus you can call what he has shown how much we eat buns. Cereal - it is often the basis of our diet. Reducing their number and giving preference to vegetables, we can make our diet healthier.

Total

As you can see, many of the theories outlined in popular books about healthy eating, vague and contradictory. This does not mean that they do not work (for specific people in a specific period of life). Also, all the authors are right at least in the fact that to go on a healthy diet, you need to radically rethink your diet and explore the organism, not just eat salad a couple of times a week.

But in the world there is no miracle diet that will burn fat, cured from the disease and pay back time. Just as there is absolutely harmful and absolutely useful products. Just as there was no and there will be the "golden time", when all would be fed properly and be healthy. People at all times will be asked the question: what to eat to lose weight, and eating to live or living to eat?

So do not believe the big headlines on the covers. Monitorte research and try to check any thesis antithesis.