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

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Fake milks like soy or almond claim to be healthy but are usually ultra-processed with multiple ingredients Coffee; (it’s not bad for you) An analysis of 36 studies found moderate amounts of coffee (3,5 cups per day) reduced the risk of heart disease, and even heavy coffee consumption was not associated with elevated risk of heart disease

This involves navigating all the bullshit that the food industry throw at us with their insidious and deceptive marketing strategies, such as the push to advance exercise as a solution to poor health, rather than poor diet. You can get enough vitamin D from 15 mins of sunlight exposure, or by eating a fillet of oily fish such as salmon, or a handful of vitamin D-rich mushroomsThe discovery, in 2014, that the composition of the microbes in people’s guts could influence their body weight, provided Spector’s first “Aha!” moment. But the blinkers really fell off when he and his colleagues measured twins’ and non-twins’ responses to identical meals, and discovered that they could vary hugely between individuals, influenced by both the microbiome and genetics. By examining what multi-billion-dollar industries like cereal manufacturing may stand to loose if more people start skipping breakfast, it’s easy to see why breakfast myths are so widespread and persistent Many of the health benefits of veganism is probably due to eating a greater volume and variety of plants, especially fibre.

Regular bursts of activity raising our heart rate reduces heart disease, high blood pressure and levels of blood fat This book is Tim Spector's personal attempt to bring us all out of our own traditions and out-dated beliefs and into the clear light of dietary advice in the year 2020. His writing is simple, accessible and interesting. He chooses direct and widely held beliefs as the focus of each chapter and lays out various arguments and evidence to challenge these beliefs. I had a huge number of my own beliefs challenged and I loved how clear he was in some of his writing. We are all bombarded with advice about what we should and shouldn't eat, and new scientific discoveries are announced every day. Yet the more we are told about nutrition, the less we seem to understand. Eating higher amounts of fibre is associated with reduced risk of cardiovascular disease, type 2 diabetes, colorectal and breast cancer, with the greatest benefits at intakes of 25-29 grams per day, double the recommended levels in the UK and US. Eating more plants also means you consume more antioxidants which improve gut health and protect against certain conditions and diseasesVeel van wat ons over voeding wordt verteld is misleidend, of zelfs gevaarlijk voor onze gezondheid. De drie boosdoeners zijn: slechte wetenschap, verkeerde interpretatie van onderzoeksresultaten en de voedingsindustrie. Voeding is ons belangrijkste medicijn. Het wordt hoog tijd dat we leren hoe we daar het beste gebruik van kunnen maken, niet alleen voor onze eigen gezondheid, maar ook voor de toekomst van onze planeet. The high-octane, polemical approach that has become popular amongst a certain set of evidence-driven, 'rationalist' authors — a symptom perhaps of their vying for limited attention in a social media landscape already overwhelmed with the misinformation they're combating — isn't one I'm fond of, and doesn't often have the effect, I suspect, they're after. I'd have preferred a subtler, analytical, less 'campaigney' lense - even at the risk of it making for a drier read. 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. Eating more plants is definitely important as this gives you more fibre, polyphenols and key nutrients

Tannins and bitter tastes are another positive sign, in foods such as high quality coffee, green tea, extra virgin olive oil, dark chocolate and red wineI was HORRIFIED to learn how many people in developed countries refuse to drink perfectly fine tap water and instead go through multiple plastic bottles per day (I'm looking at you, USA). Also mortified to realise that so many of the 'food facts' I believed growing up are in fact twisted truths from studies entirely funded by major food companies with an agenda, like dairy, cereal or soft drink companies.