Spoon-Fed: Why almost everything we’ve been told about food is wrong

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Spoon-Fed: Why almost everything we’ve been told about food is wrong

Spoon-Fed: Why almost everything we’ve been told about food is wrong

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All evidence shows that regular eating of junk (aka ultra-processed) food leads to the greatest increase of weight and ill health compared to other foods. In that respect it reminds me - to bring in a completely different subject here - of one of the useful tips acquired from trying to practice some mindfulness. Trying to take time to consciously appreciate a meal instead of wolfing it down. Whether its breakfast, lunch or dinner, being more acutely aware of how food tastes, what you like, and recognising what you're eating can perhaps help to focus the mind further next time you go for a shop. the uniqueness of individuals (one size [recommendation] does NOT fit all), and the recent increased understanding of the role their own unique microbiome plays. Fake milks like soy or almond claim to be healthy but are usually ultra-processed with multiple ingredients

He is highly dismissive of one-size-fits-all diets, and the notion that weight loss is all about calories in v calories out: “It is complete nonsense,” he says. “You and I can eat two identical muffins with the same calories in them, and you might have a mild sugar spike and no sugar dip, whereas I will have a big sugar spike and a sugar dip, and I will overeat by 200 calories in that day, and you won’t. That simple experiment, which we’ve now done on thousands of people, just blows out of the water the idea that it’s all about calories.” Thirst is an extremely well-balanced and effective signaling system that we should listen to - no evidence to suggest forcing ourselves to drink more water is beneficial

A range of observational studies has consistently shown that a good diet, one high in plants and seeds and variety, is linked to reduced levels of depression. I think heavy and binge drinking should be targeted, not those relaxing over a leisurely meal with a fine glass of wine There are many other grating examples that could have been eliminated if the manuscript had been through the hands of an experienced and science-appropriate editor. I stopped noting them down because it was annoying me so much!

For years, Spector believed that genetics would explain much of why people are the way they are. And to some extent it does. For instance, Spector’s group was among the first to demonstrate that people’s weight distribution is largely influenced by their genes. Trying to understand why one twin is sometimes overweight and the other skinny, one gets diabetes or cancer and the other doesn’t, has been a major theme for the past 20 years Let's take a couple of examples where the book really is at its best. Spector discusses the incredibly confusing and mostly scientifically ungrounded world of pregnancy food guidelines. He notes a range of incongruous contradictions in advice: in the UK and US, for instance, pregnant women are encouraged to avoid eggs, particularly raw eggs, at all costs while in the Philippines, meanwhile, they are actively encouraged to eat them. Similarly in Japan women eat sushi while raw fish is frowned upon elsewhere. Such examples, at a basic level, encourage a scepticism in the reader at blanket, dogmatic guidelines that is extremely valuable. Spector goes on to point out the things that do matter during pregnancy, notably the question of weight gain: far from being common that women gain too little weight (the 'eating for two' myth) excessive weight gain is more concerning. This leads to the conclusion that instead of focussing on a handful of foods that marginally increase the risks of already rare diseases, doctors would be better off taking a wider view of pregnant women's diet and focussing attention there. Sometimes you read a book to learn more; sometimes to confirm that you are up to date and sometimes to reaffirm that it is legitimate to be confused about that specific field. This is that book.

Easy to digest, the bite-sized 'bloggy' chapters have come under fair criticism, though I found that condensing useful. Dit boek is een tegengif tegen de sprookjes over voeding die we ingelepeld hebben gekregen en waardoor we alsmaar ongezonder en ongeruster zijn geworden. Het gaat over een andere manier van denken over voeding en dieet, en laat zien dat iedereen een individu is, in plaats van de ‘gemiddelde’ persoon voor wie de richtlijnen bedoeld zijn. Women only require an extra 200 calories but - importantly - only during the last 3 months of pregnancy



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