Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage) [Englisch] [Taschenbuch]

This book is one of the most important health books I have ever read.

(My copy was called 'The Diet Delusion' which is the UK and Australian etc. title of this book, I think.)

The author is incredibly intelligent and that this book took the author more than five years to write, shows. I've read few health books so intelligently written as this one.

I thought I was quite well educated about diet and the need to restrict refined carbohydrates (for good health and to stop weight gain) but I learned so much from reading this book.

This book is not a simple book offering practical advice and a diet sheet but a detailed analysis of why low calorie diets don't work and why restricted carbohydrate/high fat diets do.

The book explains that:

1. The 'calories in, calories out' mantra is a myth

2. 'A calorie is a calorie is a calorie' is a myth

3. The 'just eat less and do more exercise to lose weight' message seems to be logical but is actually wrong and unhelpful

4. Overweight and obese people often eat no more calories, or even less, than their thinner counterparts

5. Low calorie diets also reduce the amount of nutrients in the diet

6. It is a myth that the brain and CNS needs 120 - 130 grams of carbohydrate as fuel in order to function properly, as the body can use fat and protein equally as well, and these fuels are likely the mixture our brains have evolved to prefer.

7. Restricting calories with a low fat/high carb diet just makes you hungrier and more lethargic and slows your metabolic rate. Weight loss is only maintained if the patients stays on a semi-starvation diet forever, which is impossible for most people and also undesirable. Being far more active just makes you far more hungry.

8. It is a myth that reducing calories slightly or increasing activity slightly will lead to weight loss.

9. It is a myth that we evolved through periods of feast and famine to be very good at holding onto fat. Fat gain is due to excessive insulin levels caused by high dietary refined carbohydrate intake. It is a sign of something in the body going wrong, not a healthy adaptation.

10. Fructose is not much better than glucose and the two together may cause more harm than either individually.

11. The idea of a weight 'set point' is a myth

12. Insulin is the overall fuel control for mammals. High insulin levels cause the body to store fat and stop the body from using fat as fuel. This means that high carbohydrate foods make you put on more fat, and also leave you still feeling very hungry and unsatisfied.

13. Our bodies have evolved to do best on a diet of plentiful fat and protein (including saturated fat), lots of greens and minimal fruits and starchy vegetables. This diet is the best for health and also for losing weight and stopping weight gain.

14. Dietary fat, including saturated fat, is not a cause of obesity. Refined and easily digestible carbs causing high insulin levels cause obesity.

15. To say that people are overweight due to gluttony and slothfulness is just not correct and it is very unfair. Overeating and a sedentary lifestyle are often CAUSED by eating a high carbohydrate diet! This association has wrongly been interpreted as a cause of weight gain, rather than an effect.

16. Hunger caused by eating a high carbohydrate diet (or excessive exercising while on a low calorie diet) is a very strong physiological drive and should not be thought of something mild and psychological that can be overcome with willpower. This is something serious occurring in the body, not the brain!

Thus psychological 'treatments' for obesity are inappropriate and cruel. Most people are overweight due to bad medical advice, NOT a lack of willpower, greed, laziness or because they lack 'moral fibre'

17. People have different insulin secretory responses. Even if insulin secretion is slightly off, weight gain can occur.

18. Eating large amounts of a high sugar and high fat food like popcorn is easy because the body will not use most of the carbohydrate and fat for immediate fuel but will store much of it as fat - leaving you able to eat a lot of it and still be hungry a short time later as well.

19. Eating foods with a large bulk or high in fibre wont fill you up, you need the correct proportion of macronutrients and will stay hungry until you get them.

20. Those advocating the low calorie and high carb diets for health and weight loss are not involved in legitimate science. These approaches are not supported by the evidence.

I have still not covered so many other great points!

The bottom line is that we have evolved to eat a diet that contains enough fat and protein to cause satiety, lots of green vegetables and minimal amounts of fruits and starchy vegetables. Our bodies really can't cope with huge levels of refined carbohydrate as have recently been added to the modern diet.

More detailed information about this type of diet (and the benefits of traditional foods as well such as raw milk, organ meats, bone broths and fermented foods) can be found in books such as 'Nourishing Traditions' and 'Eat Fat, Lose Fat' by Sally Fallon (of the Weston A. Price Foundation) and Deep Nutrition by Catherine Shanahan and Luke Shanahan, among others.

This book is a *very* dense read. (Those that are very ill and can't read such a long and complex book may do best to read just the first chapter and the last 2 chapters as these provide a summary to some extent.)

My only criticisms of the book are that a brief, maybe half page summary, of each chapter at the end of each chapter may have been very helpful for those of us that struggled taking in so many new facts at once due to illness or any other reason. I'd also have liked the ideas of Weston A. Price to be featured a bit more prominently than just on the acknowledgments page! But I accept that space was a concern for the author, as he states.

To the author, thank you so much for all your hard work. This is such an impressive body of work. I wish we had more investigative jounalists writing about 'controversial' topics to such a high standard.

I highly recommend this book. Check your library for a copy, at least!

Jodi Bassett, The Hummingbirds' Foundation for Myalgic Encephalomyelitis

I've worked in hospitals or have been in a teaching position in health care since 1972. That entire time I marched to the unceasing drum of dietary-fat-and-cholesterol-lead-directly-to-heart-disease, now called the lipid theory of heart disease. It never occurred to me to ask "Where is the hard evidence?" I assumed it had been irrefutably proven. Then factors in my own life led me to eventually question that ever present mantra.

My own mother had her first heart attack when she was just 48 years old. In her seventies she was put on a statin for elevated cholesterol and became someone I barely recognized; argumentative, irritable, forgetful, poor coordination and very depressed. Nothing in my own medical care education lead me to blame any of that on statin drugs. What was even more puzzling was that she had never been one to eat fatty foods or things laden with cholesterol. But I never stopped to think about that. I did know she struggled with weight her entire life and hence was vigilant in eating things low-fat, as well as only using polyunsaturated oils for cooking. But it is also true she had a problem with carbohydrates - they always were the majority of her diet. I lost her to a heart attack in 1995.

Three years ago, as my own cholesterol nudged up a bit, but still within traditional normal range, I did not hesitate to comply with my doctor's suggestion to begin a statin (Lipitor). If anything, I felt I was getting ahead of the danger of losing my life as my mother had. But also like her, I struggle with my weight and like her I gravitate to carbohydrates. I was strictly avoiding all saturated fats and dietary cholesterol, cooking with the "healthy" polyunsaturated oils and always choosing fat-free or low-fat dairy products. In all that time in hospitals and health education we had a two other mantras - "a calorie is a calorie" and its corollary "calories in calories out" as the only approach to weight management. Every calorie restrictive program I tried just left me hungry and with only short term weight loss.

I developed, in those three years, various aches and pains, initially too varied to form a pattern. I was aware that I was having a marked increase in short term memory problems, and my joints were getting so troublesome I was unwilling to do the exercise my doctor kept harping about to keep my weight under control. I found myself getting irritable, less interested in life and feeling O.L.D. @ 60. Out of frustration with both weight and how crummy I was feeling, I read a couple of food advise books, and one, "In Defense of Food" started making sense to me. Two other books were mentioned within that one, so I moved on to one of them - "Good Calories, Bad Calories." The author already had an excellent track record of science journalism.

Just imagine how startled I was while reading Gary Taubes book to find out there never has been definitive reproducible studies to prove the connection between consuming dietary saturated fat and cholesterol to the development of high blood cholesterol, nor to cholesterol numbers being a directly predictive factor in heart disease mortality. This was a jaw dropping revelation to me. Then I went on to read about the abundance of information revealing "healthy" seed oils, such as corn, safflower, sunflower, soy and canola, showed no evidence of lowering either heart disease itself or the mortality rate from heart disease. Then the came the real shocker.......the most consistent risk factor for developing heart disease, as far as diet is concerned, is the intake of carbohydrates. I was dumb struck. He also challenges, then destroys, the assumption that all calories are created equal and that saturated fat is harmful. One whole chapter is devoted just to how our bodies manufacture and use insulin and the stress that excess carbohydrate puts on our system, leading eventually to insulin resistance and finally type 2 diabetes.

I am not easily swayed, so it is important to me that when someone makes such revolutionary counter-to-accepted-belief statements, they had better be able to back it up. Taubes book has over 60 pages of references. It is exhaustively researched, going back through dietary research for the past century. His book led me to a few others that focused on carbohydrate dangers. cholesterol, fats and the harmful effects of statins. For those interested here are some recommendations: Natural Health & Weight Loss, Deep Nutrition: Why Your Genes Need Traditional Food, The Statin Damage Crisis, The Modern Nutritional Diseases: And How to Prevent Them : Heart Disease, Stroke, Type-2 Diabetes, Obesity, Cancer, Cereal Killer, The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It and The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy Four of these are written by MDs - informed, well educated, science background people working with current research information.

Information I uncovered left me shocked about how manipulative Big Pharma is as far as pressuring doctors to use their drugs, (complete with "incentive" packages that can only be compared to flat out bribery) about how they fund their own studies and then get to interpret their own results to be sure they are favorable, and/or they can choose to fail to publish anything negative. Agribusiness is also enormously influential in getting studies done, with their own highly lucrative contracts with research groups, to "prove" that oils made from their excess harvest, that are cheap and highly profitable, must be part of our daily diet at the expense of traditional fats. The power the pharmaceutical industry and the agribusiness has on such supposedly trustworthy institutions such as the American Heart Association, the FDA and the NIH is not to be believed. So sad for all of us.The food pyramid is absolutely wrong for heart health, weight management and avoiding type 2 diabetes.

As I read these books, I began to have hope about finally managing my own weight. Taubes book is all bout arming you with proper facts, about making intelligent choices for your own dietary direction. It is not focused on the use of statins (I found that informations in other related books listed above) - rather, he is making the point that while we have been concentrating on fats as the cause of obesity, diabetes and heart disease, it has really been the shift toward more carbohydrate and seed oil consumption for the last 60 years.

But Taubes is NOT offering "program" as such. Rather, for someone like me, who really wants to understand WHY things are the way they are, this is a wealth of information about how we went down the wrong path as far as national nutritional health advise and who was behind it all. He lets you connect the dots for yourself. If instead you would rather have help with a program for redesigning your nutrition, two of the books I listed are better for that, specifically "Deep Nutrition" by Dr. Shanahan, or Mark Sisson's "Primal Blueprint". Both books have at their core a target of total carbohydrate in a day of about 70 mg if you need to lose weight. Using these guidelines, I dropped 25 pounds in 11 weeks, without feeling hungry, and I feel excellent. I have also slowly tapered off, then stopped my Lipitor. I will not know my lab numbers for several months until my next check up, but I can report that my body aches have lessened, I have more energy, my short-term memory is better and my depressed mood has vanished.

I bought two extra copies of Taubes book and will be giving them to both my Family Practice doctor and my Endocrinologist. This information is vital. I believe my mother would have remained her normal self until her passing if she had not been given a statin and I also believe we may have had the joy of having her longer if any of us (including her doctors) had fully understood the implications of the carbohydrate laden low-fat diet she consumed for years.

Good luck to you. Be well.

P.S. - An eye-opening DVD is "Food Inc." that lays out the case for how we as citizens are at the mercy of only a handful of agribusiness companies. Profit, not our well being or the the survival of family farms matters to them. Their influence on our government's policies at all levels is truly shocking.

I am a product formulator for a company that specializes in blood glucose normalization. I've talked and worked with thousands of chronic T2 diabetics over the last 12 years. I have researched the central question of diabetes (obesity, hyperinsulinemia, proper nutrient intake, exercise, etc.) for many years to arrive at the most beneficial recommendations for our customers, and I can say that after reading hundreds of books and research articles, I found Mr. Taubes' book to be the most comprehensive discussion of how and why we, in the U.S., ended up with what is, by all accounts, the most irrational and ineffective set of dietary recommendations on the planet. That what we are doing is not working is without question. The real question up to this point for most people has been, "What is the truth about the role of diet for our health?"

This topic is far from new. It's been a battleground between the "low-fat" people and the "low-carbohydrate" people for decades now, but the low-fat camp has always had the upper hand in spite of dozens of credible books (Food and Western Disease, Lindeberg; Insulin: Our Silent Killer, Smith; Genocide!, Carlson; The Leptin Diet, Richards) discussing the effectiveness of the the low-carbohydrate approach. This book does much more than just tell you why a low-fat diet doesn't work, it tells you why it doesn't, and in fact, cannot work long term. Further, it explains in great detail how this misguided low-fat belief, and the whole set of federally-mandated recommendations that it spawned, came to be. It is hard to walk away after reading this book without realizing that you have just read an incredible and admirable work that answers the question, "What is the truth about the role of diet for our health?"

I've seen hundreds of people normalize their blood glucose levels and lose greater amounts of weight than ever before following the low-carbohydrate diet, and this book explains why. It simply is the best book available on this topic.