236 THE CHINA STUDY implication is that if we could effectively remove this chemical from potato chips, they would be safe to eat, even though they continue to be highly unhealthy, processed slices of potatoes drenched with fat and salt 50 many of us seem to want a scapegoat We not want to hear that our favorite foods are a problem simply because of their nutritional content In chapter three, we saw that the potential effects of aflatoxin, a chemical touted as being highly carcinogenic, could be entirely controlled by nutrition Even with large doses of aflatoxin, rats could be healthy, active and cancer-free if they were fed low-protein diets We also saw how small findings can make big news every time cancer is mentioned For example, if experimental animals have an increased incidence of cancer after gargantuan exposures, the chemical agent is trumpeted as a cause of cancer, as was the case for N5AR (see chapter three) and nitrites However, like genes, the activities of these chemical carcinogens are primarily controlled by the nutrients that we eat 50 what these examples tell us? In practical terms, you aren't doing yourself much good by eating organic beef instead of conventional beef that's been pumped full of chemicals The organic beef might be marginally healthier, but I would never say that it was a safe choice Both types of beef have a similar nutrient profile It is useful to think of this principle in another way: a chronic disease like cancer takes years to develop Those chemicals that initiate cancer are often the ones that make headlines What does not make headlines, however, is the fact that the disease process continues long after initiation, and can be accelerated or repressed during its promotion stage by nutrition In other words, nutrition primarily determines whether the disease will ever its damage PRINCIPLE #6 The same nutrition that prevents disease in its early stages (before diagnosis) can also halt or reverse disease in its later stages (after diagnosis) It is worth repeating that chronic diseases take several years to develop For example, there is a general thought that breast cancer can be initi- EATING RIGHT: EIGHT PRINCIPLES OF FOOD AND HEALTH l 237 ated in adolescence and not become detectable until after menopause! So we very well may have lots of middle-aged women walking around with breast cancer initiated during their teens that will not be detectable until after menopause 14 For many people this translates into the fatalistic notion that little can be done later in life Does this mean that these women should start smoking and eating more chicken-fried steak because they're doomed anyway? What we do, given that many of us may already have an initiated chronic disease lurking in our bodies, waiting to explode decades from now? As we saw in chapter three, cancer that is already initiated and growing in experimental animals can be slowed, halted or even reversed by good nutrition Luckily for us, the same good nutrition maximizes health at every stage of a disease In humans, we have seen research findings showing that a whole foods, plant-based diet reverses advanced heart disease, helps obese people lose weight and helps diabetics get off their medication and return to a more normal, pre-diabetes life Research has also shown that advanced melanoma, the deadly form of skin cancer, might be attenuated or reversed by lifestyle changes 15 Some diseases, of course, appear to be irreversible The autoimmune diseases are perhaps most frightening because once the body turns against itself, it may become unstoppable And yet, amazingly, even some of these diseases may be slowed or attenuated by diet Recall the research shOWing that even Type diabetics can lower their medication requirements by eating the right food Evidence also shows that rheumatoid arthritis can be slowed by diet,16 as can multiple sclerosisY' 18 I believe that an ounce of prevention does equal a pound of cure, and the earlier in life good foods are eaten, the better one's health will be But for those who already face the burden of disease, we must not forget that nutrition still can playa vital role PRINCIPLE #7 Nutrition that is truly beneficial for one chronic disease will support health across the board When I was trying to get this book published, I had a meeting with an editor at a major publishing house, and described to her my intent to create disease-specific chapters that related diet to specific ailments or 238 THE CHINA STUDY groups of ailments The editor asked, in effect, "Can you make specific diet plans for each disease, so that every chapter doesn't have the same recommendations?" In other words, could I tell people to eat a specific way for heart disease and a different way for diabetes? The implication, of course, was that the same eating plan for multiple diseases simply wasn't catchy enough, wasn't sufficiently "marketable." Although this might be good marketing, it is not good science As I have come to understand more about the biochemical processes of various diseases, I have also come to see how these diseases have much in common Because of these impressive commonalities, it only makes sense that the same good nutrition will generate health and prevent diseases across the board Even if a whole foods, plant-based diet is more effective at treating heart disease than brain cancer, you can be sure that this diet will not promote one disease while it stops another It will never be "bad" for you This one good diet can only help across the board So I'm afraid I don't have a different, catchy formula for each disease I only have one dietary prescription But rather than be forlorn about its effect on my book sales, I'd prefer to remain excited about telling you how simple food and health really is It is a chance to clear away much of the incredible public confusion Quite simply, you can maximize health for diseases across the board with one simple diet PRINCIPLE #8 Good nutrition creates health in all areas of our existence All parts are interconnected Much has been made of "holistic" health in recent times This concept can mean a variety of things to different people Many people lump all of the "alternative" medicines and activities into this concept, so holistic health comes to mean acupressure, acupuncture, herbal medicines, meditation, vitamin supplements, chiropractic care, yoga, aroma therapy, Feng 5hui, massage and even sound therapy Conceptually, I believe in holistic health, but not as a catchphrase for every unconventional and oftentimes unproven medicine around Food and nutrition, for example, are of primary importance to our health The process of eating is perhaps the most intimate encounter we have with our world; it is a process in which what we eat becomes part of EATING RIGHT: EIGHT PRINCIPLES OF FOOD AND HEALTH 239 our body But other experiences also are important, such as physical activity, emotional and mental health and the well-being of our environment Incorporating these various spheres into our concept of health is important because they are all interconnected Indeed, this is a holistic concept These expanding interconnections became apparent to me through experimentation with animals The rats fed the low-protein diets were not only spared liver cancer, but they also had lower blood cholesterol, noticeably more energy and voluntarily exercised twice as much as the high-protein rats The evidence regarding increased energy levels was supported by an enormous amount of anecdotal evidence I have encountered over the years: people have more energy when they eat well This synergy between nutrition and physical activity is extremely important, and is evidence that these two parts of life are not isolated from each other Good nutrition and regular exercise combine to offer more health per person than the sum of each part alone We also know that physical activity has an effect on emotional and mental well-being Much has been said about the effect physical activity has on various chemicals in our bodies, which in tum affect our moods and our concentration And experiencing the rewards of feeling better emotionally and being more mentally alert provides the confidence and motivation to treat ourselves to optimal nutrition, which reinforces the entire cycle Those who feel good about themselves are more likely to respect their health by practicing good nutrition Sometimes people try to play these different parts of their lives against each other People wonder if they can erase bad eating habits by being a runner The answer to this is no The benefits and risks of diet are crucially important, and more sizable, than the benefits and risks of other activities Besides, why would anyone want to try and balance benefits and risks when they could have all the benefits, working together? People also wonder whether a perceived health benefit is because of the exercise or because of a good diet In the end, that's simply an academic question The fact is that these two spheres of our lives are intimately interconnected, and what's important is that it all works together to promote or derail health Furthermore, it turns out that if we eat the way that promotes the best health for ourselves, we promote the best health for the planet By eating a whole foods, plant-based diet, we use less water, less land, fewer resources and produce less pollution and less suffering for our 240 THE CHINA STUDY farm animals John Robbins has done more than any other person to bring this issue to the front of American consciousness, and I strongly recommend reading his most recent book, The Food Revolution Our food choices have an incredible impact not only on our metabolism, but also on the initiation, promotion and even reversal of disease, on our energy; on our physical activity, on our emotional and mental well-being and on our world environment All of these seemingly separate spheres are intimately interconnected I have mentioned the wisdom of nature at various points in this book, and I have come to see the power of the workings of the natural world It is a wondrous web of health, from molecules, to people, to other animals, to forests, to oceans, to the air we breathe This is nature at work, from the microscopic to the macroscopic WHO CARES, ANYWAY? The principles outlined in this chapter began, for me, with a narrowly focused question on diet and cancer in rats, then grew into an ever-expanding universe of questions about human and societal health around the world In large measure, the principles in this chapter are the answers to the far-reaching questions that I could not help but ask during my career The applicability of these principles should not be underestimated Most importantly, they can help to reduce public confusion regarding food and health The latest fads, the newest headlines and the most recent study results are put into a useful context We need not leap from our seats every time a chemical is called a carcinogen, every time a new diet book hits the shelf or every time a headline screams about solving disease through genetic research Simply put, we can relax We can take a much-needed deep breath and sit back Moreover, we can science more intelligently; and ask better questions because we have a sound framework relating nutrition to health In effect, we can interpret new findings with a broader context in mind With these newly interpreted findings, we can enrich or modify our original framework and invest our money and resources where they matter to increase our society's health The benefits of understanding these principles are wide-ranging and profound for individuals, societies, our fellow animals and our planet ... 238 THE CHINA STUDY groups of ailments The editor asked, in effect, "Can you make specific diet plans for each disease, so that every chapter doesn't have the same recommendations?" In other... Sometimes people try to play these different parts of their lives against each other People wonder if they can erase bad eating habits by being a runner The answer to this is no The benefits and risks... it all works together to promote or derail health Furthermore, it turns out that if we eat the way that promotes the best health for ourselves, we promote the best health for the planet By eating