by Kathy Duncan, FNPC
Contributing Writer

The China Study, written by T. Colin Campbell, Ph.D., and his son Thomas M. Campbell II, provides valuable information on the relationship between nutrition and disease prevention.

Dr. Campbell has been a leader in the field of nutrition research for over 40 years. The China Study is a result of a 20-year partnership of Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine.

The China Study offered a great opportunity to study a large population of people with similar genetic backgrounds and a wide variety of diets, revealing the relationship between diet and many diseases, such as cancer, heart disease, diabetes, osteoporosis and many autoimmune diseases.

Obesity has reached an all-time high and only seems to be getting worse. It is estimated that two out of three adults in the US are overweight. Diseases related to obesity are also on the rise and include heart disease, cancer, and diabetes.

As a nation we spend more on health care than any other country in the world, yet we are ranked only 37th best in the world by the World Health Organization for health care system performance.

With the wealth of books written on diet and nutrition it is no wonder that people are confused about what they should be eating.  Much of this information is contradictory, while all promise health and disease prevention.

Through many years of research and study, Dr. Campbell has proven that it is possible to control many of the diseases we face today through dietary changes. He has proved that animal protein may be at the cause of many of these disease processes. He has shown through many years of research that a diet consisting of mostly plant protein can prevent and sometimes reverse these diseases; this finding has been very unpopular with much of the food industry.

Dr. Campbell’s recommendations on diet follow eight principles of food and health:

1. Nutrition represents the combined activities of countless food substances. The Whole is greater than the sum of its parts.

2. Vitamin supplements are not a panacea for good health.

3. There are virtually no nutrients in animal-based foods that are not better provided by plants.

4. Genes do not determine disease on their own. Genes function only by being activated, or expressed, and nutrition plays a critical role in determining which genes, good and bad, are expressed.

5. Nutrition can substantially control the adverse effects of noxious chemicals.

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).

7. Nutrition that is truly beneficial for one chronic disease will support health across the board.

8. Good nutrition creates health in all areas of our existence.  All parts are interconnected.

The findings of the China Study indicate that the less amount of animal-based foods consumed, the greater the health benefits. Dr. Campbell recommends that no more than 10% of our diet come from animal-based foods.

So what should you eat to gain the most health benefits? Eat a wide variety of plant foods such as fruits and vegetables, whole grains, legumes (beans), and nuts.

Many people worry that they will not get enough protein from a plant-based diet.  This is simply not true. The protein present in meat is the same as protein found in plants except plants do not contain saturated fats and cholesterol.

However, no single plant source contains all of the amino acids needed by the body. In order to get all of the amino acids just eat any grain and any legume at some time during the day.  Contrary to popular belief, these foods do not have to be eaten at the same meal for the body to assimilate them into the amino acids needed.

Examples of foods to combine to create complete proteins are given below. Remember these food groupings do not have to be eaten at the same meal, just eat them in the same day.

• Brown rice and any kind of bean

• Whole grain pasta with beans or tofu

• Beans and cornbread

• Whole grain bread with peanut butter

• Tofu with any whole grain

These foods, in addition to a wide variety of fruits and vegetables, can provide all the nutrients you need except for vitamin B12 and vitamin D. A daily supplement of B12 will provide this essential vitamin, and if you spend most of your time indoors, take a Vitamin D supplement.  

This is not a diet for everyone. Many people cannot imagine giving up animal products including beef, chicken, eggs, and dairy foods. It’s easier than you think. This diet may require a little creativity, experimentation and research. There are many vegan (plant-based food) recipes available in books and on the internet.

I have followed the vegan diet since January 1 of this year. One of my patients gave me the book before the Christmas holidays. I was very impressed with Dr. Campbell’s research findings and decided to give it a try. I thought it might be a bit boring and difficult to stick to but have found that this diet is very easy to follow with a little forethought.

Like most people, I don’t have much time to cook. For the past few years I have made fruit smoothies in the morning with a banana, orange, frozen berries and low fat soy milk. It’s fast and I get 3-4 fruits at the start of my day.  I make large batches of whole grain rices and different beans on the weekend and freeze them in 1 cup portions. I take them out for my lunch during the week, heat them up in the microwave, and add a tomatoe and/or avacado. A handful of spinach works well too.

In the evenings I usually eat some kind of steamed vegetables or my favorite: fresh green beans sauteed in a little olive oil with diced garlic (from a jar) added when it’s almost ready.

I feel great since I began a plant-based diet. More energy and I feel lighter and clearer. I wash my bowl or plate off after I eat and instead of grease and a sticky, gooey mess, I see water and flecks of food.  Sometimes I eat a piece of cake, Soy Dreams (tastes like ice cream), or homemade tortilla chips with bean or salsa dip - still within the spirit of Dr. Campbell’s recommendations. I don’t feel deprived and am delighted that I can eat more.

Just try it for a month.  Most people find that they have more energy, feel better, and lose weight. What have you got to lose?

Kathy Duncan is Family Nurse Practitioner working in Alpine Texas.