Forks Over Knives / The China Study

For most of my adolescent years, I did not take good care of my body and ate lots of junk food. A few years ago (after noticing my hair loss) I drastically changed my diet. Now, I eat very clean 5 days a week (M-F) and will splurge on the weekends when I'm out with my friends. My typical diet consists of a lot of animal protein, healthy fats, seeds/nuts, raw and cooked veggies and fruits. Very limited sugar or HFCS, no hydrogenated oils or trans fat.

Very recently, I watched a documentary called Forks over Knives on Netflix. A lot of it is based on Dr. Colin Campbell's research from The China Study which claims to be "the most comprehensive study of nutrition ever conducted". I've read a few chapters of this book and Dr. Campbell and his findings seem legit.

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660

Has anyone else seen this? It basically concludes that animal protein is one of the main causes of cancer. I wish I had a link to the documentary, you can find some clips on youtube and it is available on Netflix. Dr. Campbell did a clinical study with rats and he could turn on and turn off cancer in the rats based on how much casein (protein found in milk) was in their diet. His findings from The China Study supported his theory that the more animal protein in one's diet correlates to higher rates of cancer.

Watching this documentary was a huge eye opener for me. If you've seen it or have read The China Study, what are your thoughts on it? Currently, I'm not sure if I should stop eating so much animal protein anymore and try substituting plant-based protein instead.

The "China Study" is classic example how of written material can be promoted to "fact," whether it is accurate or not.

So the following are critiques of what was not a study at all.

http://www.cholesterol-and-health.com/Campbell-Masterjohn.html


http://www.westonaprice.org/vegetarianism-and-plant-foods/the-china-study-myth

I should also mention that the public has been sent a message about HFCS to the point where many think it's "worse" than sugar. This is not true. Personally have been ingesting it for years and will consistently choose it over sugar anytime.

A lot of research performed on rats showing negative effects of HFCS, simply does not transfer to humans to that level of adversity. Humans absorb about 3 to 5% of HFCS, rats absorb closer to 50%. The negative metabolic effects are far more pronounced in the rat than the human.

About meat itself...The quality matters. Few vegans or vegetarians understand the difference between factory farm and grass fed animals.

For detoxification, animal protein presents quite an advantage over plant based protein from a structural standpoint. It effects chemistry differently. For me, I prefer to acquire most of my "greens" through the grass-fed cow.

Metabolic type does matter, some do better on higher meat, others better on higher carbohydrate, there really isn't a diet perfect for everyone.

So, CS, do you think if I completely rid my sugar intake, I'd get my minor hair loss reversed?

CausticSymmetry wrote:The "China Study" is classic example how of written material can be promoted to "fact," whether it is accurate or not.

So the following are critiques of what was not a study at all.

http://www.cholesterol-and-health.com/Campbell-Masterjohn.html


http://www.westonaprice.org/vegetarianism-and-plant-foods/the-china-study-myth

I should also mention that the public has been sent a message about HFCS to the point where many think it's "worse" than sugar. This is not true. Personally have been ingesting it for years and will consistently choose it over sugar anytime.

A lot of research performed on rats showing negative effects of HFCS, simply does not transfer to humans to that level of adversity. Humans absorb about 3 to 5% of HFCS, rats absorb closer to 50%. The negative metabolic effects are far more pronounced in the rat than the human.

About meat itself...The quality matters. Few vegans or vegetarians understand the difference between factory farm and grass fed animals.

For detoxification, animal protein presents quite an advantage over plant based protein from a structural standpoint. It effects chemistry differently. For me, I prefer to acquire most of my "greens" through the grass-fed cow.

Metabolic type does matter, some do better on higher meat, others better on higher carbohydrate, there really isn't a diet perfect for everyone.

That was a great link. Thanks, CS! I've always thought that not all meat was created equal, grass fed is way more nutritious on so many levels.

However, not sure if I agree with you on HFCS since it comes from corn and is usually found in highly processed foods.

http://drhyman.com/blog/2011/05/13/5-reasons-high-fructose-corn-syrup-will-kill-you/

Growdamnit wrote:So, CS, do you think if I completely rid my sugar intake, I'd get my minor hair loss reversed?

Cortisol can be worse than insulin when it is elevated. So, some sugar intake, whether it is by way of HFCS or a carbohydrate can lower elevated cortisol response and in turn lower inflammation. Of course, one can certainly over due the sugar/carb factor.

Since HFCS has only a moderate effect on insulin it is not much of a concern. In any event, HFCS or sugar can be dealt with easier if there are nutrients such as sulfur, magnesium, iodine and selenium. Plant antioxidants can further mitigate the effects of these sugars.

jaredbecker wrote:

CausticSymmetry wrote:

That was a great link. Thanks, CS! I've always thought that not all meat was created equal, grass fed is way more nutritious on so many levels.

However, not sure if I agree with you on HFCS since it comes from corn and is usually found in highly processed foods.

http://drhyman.com/blog/2011/05/13/5-reasons-high-fructose-corn-syrup-will-kill-you/

Over the last decade, I've carefully reviewed the literature about HFCS and fructose itself. The research I cite comes from 2013 California University research, which addressed issues concerning human metabolism. Unfortunately, most studies condemning HFCS are based on animal research.

The mercury connection is no longer a present danger. However, having said that. HFCS is afterall, a sugar and should be used in moderation. For active adults, a 100 grams per day is met with negligible negative metabolic effects. Is it only beyond the 100 gram level per day, that things can get harmful.

However, for an inactive adult, 50 grams is probably the safe limit on this stuff. Positive effects with respect to working out are shown with doses in the 10 gram range or so.

The bottom line, is that both HFCS and sugar are a matter of dosage. To me, sugar is more harmful, due to the insulin effect. I have noticed with personal experience that inflammation is higher with sugar as opposed to HFCS.

A lot of the proposed negative metabolic effects shown in the past have been fleshed out in further detail...and the metabolic derangement that was suggested just isn't to the level that many have proposed, such as Dr. Mercola and his team, et al.

That's interesting. I hadn't considered the insulin effect of HFCS vs. sugar. Thanks for that!

What are your thoughts on eating fruits/veggies that are high on the glycemic index (such as beets, potatoes, bananas, pineapple, etc)? Those foods cause a spike in insulin as well. When I eat those, I try eating them with other foods high in protein and fiber to slow down the insulin effect. I recently got a nutribullet and have been using a lots of high GI fruits to offset the taste of raw vegetables. Do you recommend avoiding those and sticking to fruits and veggies on the low glycemic index?

Another thing, I've noticed very knowledgeable members here talk about experiencing inflammation while adding certain foods in their diet. How can you tell if you are experiencing an increase in inflammation? I know that inflammation causes hair loss, chronic pain and can eventually cause many chronic illnesses such as cancer, arthritis, diabetes 2, and so forth. I'm just curious what are the tangible factors that you are experiencing an increase in inflammation when one doesn't have any chronic pain or illness? The only thing I can think of is maybe more breakouts or noticeable shedding. Is that what you mean when you say you experience inflammation by eating sugar? I've eaten a whole pint of ice cream and not feel much different except maybe a bit guilty.

I've also read a post where someone could feel the calcification when he would lightly touch the top of his scalp. How is that supposed to feel?