Review: “Chinese study. Findings from the Largest Diet-Health Study by Colin Campbell and Thomas Campbell

Biochemist Colin Campbell specializes in studying the effects of nutrition on health. He grew up on a dairy farm where dairy products were the staple food.

Biochemist Colin Campbell specializes in studying the effects of nutrition on health. He grew up on a dairy farm where dairy products were the staple food. Campbell attended Cornell University and later worked at MTI.

In the 1980s, he led a study called the China Project, in which scientists from three countries studied the impact of diet and lifestyle on human health, and the relationship of nutrition to chronic disease.

As a result of this work, Campbell became one of the main promoters of vegetarianism: in his opinion, plant foods have a great advantage over animal products, which are often harmful to human health.

In 2005, his book The China Study was published, which became one of the bestsellers in the American book market (more than 1 million copies sold). Eight years later, the book will be published in Russian. With the consent of the Mann, Ivanov and Farber publishing house, Forbes publishes abbreviated Campbell's 8 main principles of nutrition.

Principle 1. The whole is greater than the sum of its parts

As soon as food mixes with your saliva, the magical process of digestion begins in your body. Each of the chemicals in food interacts in specific ways with other chemicals in the food and in your body. This is an infinitely complex process, and it is impossible to determine exactly how substances interact. We will never be able to figure out exactly how this whole complex process takes place.

Over the course of evolution, the human body has developed a very complex system of chemical reactions aimed at obtaining the maximum benefit from whole foods as they exist in nature. It is possible to proclaim the benefits of one particular nutrient, but such an overly simplistic approach would be misleading. The human body has learned to benefit from the chemicals in food, rejecting some and using others as it sees fit.

Principle 2. Vitamin supplements are not a panacea for health

Since nutrition is an infinitely complex biochemical process involving thousands of substances that affect your health in different ways, it is unlikely or almost impossible that individual nutrients taken as dietary supplements can replace whole foods. Taking nutritional supplements does not guarantee long-term good health and may cause unforeseen side effects. What's more, those who rely on nutritional supplements are delaying their transition to a healthy diet.

It's not that nutrients are not important to the body. They are important, but only when they come in the form of food, not nutritional supplements. Extracting nutrients and trying to get the same benefit from them as when eating whole foods, shows ignorance of the processes that are triggered in the body during meals.

Principle 3: Nearly all nutrients are more abundant in plant foods than in animal foods.

Plant foods contain much more antioxidants, fiber, and minerals than animal foods. In fact, animal products are almost completely devoid of some of these nutrients. At the same time, animal foods contain much more cholesterol and fats. In addition, it contains slightly more proteins than plant foods, as well as vitamin B12 and vitamin D, although in the case of vitamin D this is due to its artificial addition to milk.

Of course, there are exceptions: some nuts and seeds are high in fat and protein (eg peanuts, sesame seeds), while some animal products are low in fat, usually due to artificial skimming (eg skim milk). But upon closer examination, it turns out that nuts and seeds contain other fats and proteins: they are much more useful than fats and proteins in animal foods. Moreover, they are combined in these herbal products with antioxidant substances.

Principle 4: Genes alone do not cause disease

I can say with confidence that the occurrence of each specific disease is due to genes. They determine everything that happens in our body: both good and bad. Without the appropriate genes, there would be no cancer, no obesity, no diabetes, no cardiovascular disease. And without genes, there would be no life.

However, with such increased attention to genetic issues, a simple but very important point is often overlooked: not all genes are constantly fully active. If there is no activation, or expression, of genes, they remain “sleeping” from a biochemical point of view and have no effect on our health.

Observations show that the frequency of occurrence of some diseases varies so much over time that it is biologically impossible to attribute this to the influence of genes. Until recently, diabetes, heart disease, and many other diseases of the wealthy were rare, and our genetic code simply couldn't have changed that much in the last 25, 100, or even 500 years.

Therefore, although we can argue that genes play a key role in all biological processes, we have very strong evidence that gene expression is much more important, and it is determined by environmental factors, especially nutrition.

Principle 5: Nutrition can greatly control the adverse effects of harmful chemicals

There are regular reports in the press about chemicals that cause cancer. Acrylamide, artificial sweeteners, nitrosamines, nitrites, Alar, heterocyclic amines and aflatoxin - in the course of experimental studies, the relationship between all of these substances and the occurrence of cancer has been identified.

It is widely believed that cancer is caused by toxic chemicals that enter our body and adversely affect it. For example, people often express concerns about possible health problems to justify their objections to the use of antibiotics and hormones in animal husbandry.

One of the chemical carcinogens of concern is acrylamide, which is found primarily in processed or fried foods such as potato chips. This assumes that if we could remove this chemical from potato chips, they would be safe to consume, despite the fact that they continue to be unhealthy processed potato slices soaked through with fat and salt.

So many of us seem to need a scapegoat. We don't want to hear that our favorite foods are unhealthy simply because of their nutritional composition.

Principle 6. Nutrition that prevents disease in the early stages can also stop its development.

Chronic diseases take several years to develop. For example, it is believed that the initiation of breast cancer may occur during adolescence and the disease may not manifest itself until the post-menopausal period! Therefore, it is likely that there are many middle-aged women around us who have had breast cancer initiation in their youth, but the disease will manifest itself only after menopause. Many, on the basis of this, will fatalistically consider that nothing can be changed. What should we do, given that many of us may have already initiated a chronic illness that will manifest itself decades later?

Luckily for us, proper nutrition helps to achieve the best possible state of health at every stage of the disease. We reviewed research showing that eating whole, plant-based foods can help cure advanced cardiovascular disease, help obese people lose weight, and help people with diabetes stop taking medication and return to the lifestyle they used to lead. illness.

Of course, some diseases appear to be incurable. Autoimmune diseases are probably the worst, because if the body starts a war against itself, it may not stop.

Principle 7. Nutrition that is good for one chronic disease will help prevent many other diseases

When I was arranging the publication of this book, I had a meeting with the editor of a major publishing house, and I shared with her my intention to dedicate some chapters to certain types of diseases in order to talk about the connection of nutrition with certain ailments. In response, the editor asked me, “Could you develop specific diets for each disease so that it doesn’t have the same recommendations in every chapter?” In other words, could I recommend one particular diet for people with cardiovascular disease and another for people with diabetes? Of course, the implication was that the same diet for different diseases would not attract enough attention, would not be "not marketable enough."

Perhaps this would be a coup from a marketing point of view, but not from a scientific point of view. Therefore, I'm afraid I don't have a separate prescription for every disease. I have only one recommendation in the area of nutrition: you can easily achieve optimal health and protect yourself from a variety of diseases with one simple diet [favoring plant foods over animal products].

Principle 8. Good nutrition contributes to health in different planes of our existence.

There has been a lot of talk lately about a holistic or holistic approach to health. People understand this concept in different ways. Many include "alternative" medicine and medicines in it, so they associate holistic medicine with acupressure, acupuncture, herbal medicine, meditation, vitamin supplements, chiropractic, yoga, aromatherapy, feng shui, massage, and even sound therapy.

I support holistic medicine as a concept, but not as a catchphrase that is used to refer to any non-traditional medical practices that are often not proven to be beneficial. Nutrition, for example, is of paramount importance to our health. Eating is perhaps the most intimate contact we have with our environment; what we eat becomes part of our body.

However, other things are also important - physical activity, emotional and mental health, as well as a comfortable environment. It is necessary to include these aspects in our concept of health, since they are all interconnected. And this approach is really holistic.

This increasing relationship became apparent to me during my animal experiments. Rats fed a low-protein diet not only did not develop liver cancer, but also had lower blood cholesterol levels, were more energetic, and voluntarily “exercised” on the wheel twice as long as rats whose diet contained a high amount of squirrel. The evidence for increased activity was backed up by a huge amount of practical life examples that I have come across over the years: people who eat right are more energetic.

The synergy of proper nutrition and physical activity is very important, and there is evidence that these two areas of life are interconnected. The combination of proper nutrition and regular physical activity helps a person achieve a better state of health than the effects of these two factors alone.

We also know that physical activity affects the emotional and mental state of a person. Much has been said about the effect of physical activity on various chemicals in our body, which in turn determines our mood and concentration. And improving emotional well-being and intellectual abilities pushes us to maintain an optimal diet. published

Which book would you believe more - the one in which everything is beautifully and well told and promises “amazing results in a short time”, or the one in which all the data would be based on certain studies and confirmed by numbers? Now there are a huge number of books about various diets and how to live long and healthy, and in some you can find exactly the opposite advice. I remember well how doctors foaming at the mouth argued that butter is death, and then after a while new studies appeared that showed that in small quantities it is useful.

Without special education, it is almost impossible to understand all this, and we have to very carefully check all this on ourselves. Unfortunately, these experiments are not always safe. The book “Chinese study. The results of the largest study of the relationship between nutrition and health "by Colin Campbell and Thomas Campbell differ from similar literature in that all conclusions were made on the basis of many years of research (20 years) and supported by a huge amount of statistical data with very detailed explanations.

In it you will find not only important information about the connection of our diet with many diseases (cancer, diabetes, heart and autoimmune diseases), but also learn a lot of interesting things about the lobby in the dairy and meat industries. Are you sure that cow's milk is healthy and only it can provide our body with the necessary amount of calcium and vitamin D?

Colin Campbell

Professor Emeritus in the Department of Food Biochemistry at Cornell University. US National Institutes of Health Award Winner. Honorary Lecturer, Taiwan Nutrition Research Society. First in the list of the 25 most influential figures in the field of nutrition (1998). Recipient of the American Institute for Cancer Research Award "For Significant Scientific Achievement in Research and Understanding of Nutrition and Cancer." Over 325 publications.

What is this book about

The book was published in 2005, but only recently has it reached us in translated form. Its author, Colin Campbell, the world's leading biochemist, talks about his research and findings about the relationship between nutrition and many diseases.

It touches on all the currently painful topics - cancer, autoimmune diseases, diabetes and heart disease. And the authors associate all this with our nutrition.

We are used to hysteria about genetically modified foods, poisoned water or a whole periodic table in food. Yes, they are definitely harmful. Yes, they are best avoided, but in most articles you will not find more detailed information about how exactly they act on the body, and what is the trigger for triggering the reaction.

Colin Campbell draws on data from the China Study and related smaller studies, and cites statistically significant examples. This means that the probability of hitting the bullseye is between 70 and 99.9%.

This study began thanks to the initiative of Chinese Prime Minister Zhou Enlai, who was dying of cancer and sought salvation by involving the best specialists in the study of this problem. As a result, the study of mortality statistics in 65 counties in China resulted in a book that changed the lives of many. In addition to studies conducted in China, data on the study of liver cancer problems in poor residents of the Philippines were also added here. And this is where it all began, and Campbell joined the China Study after that.

So what can serve as a signal to activate the growth of cancer cells? Campbell suggests that animal protein is to blame, especially lactose, the protein found in cow's milk. The author also considers him to be the culprit in the increased incidence of diabetes mellitus, both type 2 and type 1, among young children.

Based on this book, the ideal diet is an exclusively plant-based diet with the complete exclusion of animal proteins. But the author in no way encourages readers to immediately go over to the side of vegetarians. He doesn't invite anyone to do anything. He simply states proven facts, backed up by numbers and his own experience. And his experience is quite rich, since Colin Campbell grew up on a farm, where he always drank about two liters of whole milk a day, and breakfast without scrambled eggs and bacon was not considered the most nutritious and correct. Agree that it is quite difficult to switch from such a lifestyle to an exclusively plant-based diet.

Why are we constantly told about the benefits of milk rich in calcium and vitamin D?! Especially for this, the book has a separate section on lobbyists. This applies to both dairy and meat products. Everything is lined up. Fans of various conspiracy theories will especially rejoice.

Why should you read it?

Because this book makes you think. You are not being sold a new fad diet. You are not called with loud words to go over to the side of good. You are simply being shown a causal relationship in a 20-year study. You are shown figures and given very understandable comments to them, which a person who is very far from biology and medicine will understand.

You are simply provided with facts, and there the choice is yours alone - to try, act, or ignore the data presented.

Personally, the book made quite an impression on me. I don’t really like trendy diets and books that call for urgent changes, because the more they shout at me, the more skeptical I will be about what is written. But this book made me really think about the consequences of what I eat and what I feed my family.

Colin Campbell and the China Study: Conclusions, Results, Discoveries

This article will focus on the book, which appeared in 2004. The author of the book is Colin Campbell, Professor Emeritus in the Department of Food Biochemistry at Cornell University, and his son Thomas M. Campbell, a physician by profession, also contributed to the writing. The book presents the results of the largest study on the relationship between nutrition and health, as well as conclusions from Colin Campbell's years of research on the relationship between excessive consumption of animal products and a number of chronic diseases.

Dr. Campbell's conclusions turned out to be non-trivial and caused a wide resonance in the English-speaking world, but his work was translated into Russian only in 2013. The book contains more than 750 references to scientific works, confirming the words of the author, and this is one of the reasons why the book can be considered a full-fledged scientific work, written in simple language and accessible to the layman.

The title "The China Study" is taken from the common abbreviation for the China-Cornell-Oxford Project, a 20-year project of unprecedented scope that began in 1983 and was carried out jointly by the Chinese Academy of Preventive Medicine, Cornell and Oxford Universities (respectively the USA and Great Britain). In the framework of the China study, 100 representatives of each district were taken, that is, a total of 6500 people. The observational study found over 8,000 statistically significant correlations between various dietary factors and diseases.

Quote from a book about the importance of protein and intake

Ever since the Dutch chemist Gerhard Mulder discovered this nitrogenous chemical in 1839, protein has become the most revered of all nutrients. The word "protein" ("protein") comes from the Greek proteios, which means "of paramount importance." [...]

Past scientists, such as the eminent German explorer Karl Voith (1831–1908), were strong supporters of the protein. Voith found that a person needed only 48.5 grams of protein per day, but recommended a huge dose of 118 grams per day, which was due to the cultural settings of the time. Protein and meat were considered synonymous, and everyone strove to include meat in their diets, just as we strive to have bigger houses and faster cars today. Foyt was of the opinion that there is no such thing as too much good.

Several prominent nutritional researchers of the early 1900s became Voith's students, including Max Rubner (1854–1932) and Wilbur Atwater (1844–1907). Both of them strictly followed the recommendations of their teacher. Rubner argued that the use of protein (meaning meat) is a symbol of civilization as such: "... the use of protein in large quantities is the right of a civilized person." Atwater acted in a similar vein by establishing the first nutrition research laboratory at the United States Department of Agriculture (USDA). As head of this ministry, he recommended 125 grams of protein per day (currently only 55 grams per day is recommended). Later we will see how important this precedent was for this state body.

Philippine Study

The first study to be discussed in the book is the Philippine Study. Professor Charlie Engel, head of the Department of Biochemistry and Nutrition at Virginia Tech, invited Colin Campbell in 1967 to be campus coordinator in the Philippines. Following the idea that protein could solve malnutrition, Charlie and Colin made this nutrient the cornerstone of their project to educate mothers to increase their children's protein intake. The availability of fish as a source of protein in the Philippines has been limited primarily to coastal areas. The researchers themselves preferred peanuts as a source of protein, since this crop could be grown almost anywhere. Peanuts are legumes such as alfalfa, soybeans, clover, peas, beans, etc. Like the legumes listed, peanuts are rich in protein. However, first from England, and later from the Massachusetts Institute of Technology (from the same laboratory where Colin Campbell worked), convincing evidence was obtained that peanuts are often contaminated with a poisonous fungal substance called aflatoxin. This was a worrying sign, as aflatoxin was known to cause liver cancer in rats. This substance was considered the most powerful of the known chemical carcinogens.

As Colin Campbell collected information, an interesting picture emerged: the two regions of the country with the highest incidence of liver cancer - Manila and Cebu - were also regions with the highest levels of aflatoxin consumption. Peanut butter was consumed almost exclusively in the Manila area, while corn was consumed in Cebu, the second most populous city in the Philippines.

However, as it turned out, the story did not end there. This became clear after Colin Campbell met the famous doctor, Dr. José Caedo, who was an adviser to President Marcos.

He told Colin Campbell that the problem of liver cancer in the Philippines was quite acute. The saddest thing was that the disease claimed the lives of children under the age of ten. While in the West this disease mostly affects people over forty, Kaedo said that he personally operated on children under the age of four who had liver cancer!

It turned out that children from families with the best nutrition suffered from liver cancer. The nutrition of wealthy families would be called the most healthy. They consumed more protein than the rest of the country (and high-quality animal protein), and yet they were the ones who suffered from liver cancer!

How could this be? Globally, the incidence of liver cancer was highest in countries with the lowest protein intakes. Thus, it was widely believed that cancer is the result of protein deficiency in the body. Moreover, it was the problem of protein deficiency that was the main reason for the doctor's work in the Philippines, the purpose of which was to increase protein intake as much as possible among malnourished children. And now Dr. Kaedo and his colleagues were saying that the children who ate the most protein were the most likely to suffer from liver cancer. At first, this seemed strange to Colin Campbell, but over time, his own research more and more confirmed these observations.

Indian study

Indian scientists studied two groups of rats. To one group they gave the cancer-causing aflatoxin, while the diet of these experimental animals contained 20% protein, which is comparable to the usual level of its consumption in Western countries. They gave the other group the same amount of aflatoxin, while the protein content of the rats' diet was only 5%. Incredibly, absolutely all animals whose food consisted of 20% protein developed liver cancer, while none of the animals that consumed 5% protein fell victim to this disease. This was 100%, undeniable evidence that nutrition neutralizes the effects of carcinogens, even very powerful ones, and helps reduce the risk of cancer.

This information went against everything Colin Campbell had been taught before. It would be heresy to claim that proteins are unhealthy foods, let alone increase the risk of cancer. This was the turning point in his career.

It would not have been wise to engage in the study of such a provocative question at such an early stage in Dr. Campbell's scientific career. By disputing the benefits of proteins and animal foods in general, Colin Campbell risked being branded a heretic, even if he had convincing scientific evidence.

However, Colin Campbell never tried to blindly follow the generally accepted rules. Back in the days when the future professor learned to herd horses, hunt animals, fish and work in the field, he realized that independent thinking is an important component of success. It couldn't be otherwise. Faced with difficulties, any farmer had to figure out what to do next. This is a real school, ask any country boy.

So, faced with difficult choices to make, Colin Campbell decided to launch a laboratory program of rigorous research into the role of nutrition, primarily protein, in the development of cancer. Colin Campbell and colleagues were careful in formulating hypotheses, rigorous in following methodology, and conservative in their conclusions. They decided to start from the scientific foundations and study the biochemical features of cancer formation. It was very important to understand not only whether proteins cause cancer, but also how it happens. The decision was correct. By scrupulously adhering to scientific rules, Colin Campbell was able to explore this provocative topic without resorting to the predictable automatic responses that are usually offered when revolutionary ideas are put forward.

The Indian study was largely funded over 27 years by the most respected organizations (primarily the US National Institutes of Health, the American Cancer Society and the American Institute for Cancer Research). Campbell's results were then rechecked (again) for publication in many of the best scientific journals.

Campbell's findings were shocking. A low-protein diet prevented the development of cancer caused by aflatoxin, regardless of how much of this carcinogen was consumed by animals. If cancer had already arisen, then a low-protein diet greatly inhibited its further development. In other words, the ability of this carcinogenic chemical to cause cancer was virtually eliminated by a low-protein diet. Proteins in the diet had such a big impact that Campbell was able to stimulate and stop the development of cancer simply by changing the level of their consumption.

Moreover, the amount of protein consumed by the animals was equal to that normally found in human diets. Campbell did not use more of them, as is very often done in the study of carcinogens. In addition, Campbell found that not all proteins have this effect. What protein has played an invariable and decisive role in provoking cancer? Casein, which is 87% of the protein contained in cow's milk, provoked and accelerated the development of tumors at all stages of the disease. What types of proteins did not cause cancer, even when consumed in large amounts? Safe proteins were found in plant foods, including wheat and soy. As this picture began to emerge, Campbell began to question his strongest beliefs, which then finally collapsed.

Dr. Campbell asks: “What if there was a chemical that caused cancer in 100% of test animals, and its almost complete absence in the diet reduced the risk of cancer in animals to zero? Moreover, what if this substance had such an effect at usual doses of intake, and not exceptional, as in experiments with NSAR? Finding such a substance would play a key role in cancer research. This would make a huge difference in improving people's health. It can be assumed that this substance would cause much more concern than nitrite or Alar and even aflatoxin - one of the most powerful carcinogens.

This is what Campbell, while in the Philippines, saw in the publication of the results of the Indian study. This substance was animal protein, which was given to rats in an amount corresponding to normal human consumption. Protein! These results were more than stunning. In this Indian study, all rats (100%) were predisposed to developing liver cancer after exposure to aflatoxin, but only those whose diet was 20% protein got sick, while those whose diet contained only 5% protein remained. healthy.

Chinese study

In the early 1970s Chinese Prime Minister Zhou Enlai was dying of cancer. Suffering from a terminal illness, Premier Zhou set up a nationwide survey to gather information about a disease that had been poorly understood. This was a large-scale study of death rates from 12 different types of cancer in more than 2,400 counties in China, covering 880 million (96%) of the local population. This study was remarkable in many ways. With 650,000 employees, it was the most ambitious biomedical research project ever organized. The end result was an atlas showing which areas had a high incidence of a particular type of cancer and which had very little of that type of cancer (see figure Cancer Atlas) .

The atlas showed that cancer is geographically localized in China. Some cancers were more common in some areas than others. Earlier studies have already suggested this idea, showing that the incidence of cancer varies significantly in different countries. However, these data from China were more remarkable because the geographical differences in cancer rates were much more pronounced. And these differences were observed in a country where 87% belonged to the same ethnic group. The authors of a major study on nutrition and cancer prepared for the US Congress in 1981 estimated that only about 2-3% of the risk of cancer is due to genetic factors.

The data underlying the Chinese Atlas of Cancer was startling. Rates for counties where a particular type of cancer was most common were 100 times higher than rates for counties where the disease was the least common.

After the appearance of the Atlas of Cancer, Colin Campbell, using his own authority and referring to the aforementioned atlas, managed to assemble a world-class scientific team and receive funding for the first largest joint scientific project between the US and China.

As a result of his work, Colin Campbell collected data on 367 indicators and compared them with each other. He visited 65 Chinese counties and took blood samples from 6,500 adult residents with assistants, conducted questionnaires and took urine samples from them, directly observed what families ate over the previous three days, and analyzed food samples purchased from retail outlets throughout China.

At the end of the study, Campbell had more than 8,000 statistically significant relationships between various measures of lifestyle, nutrition, and disease. There has never been a study equal to this one in scope, quality and uniqueness. According to the New York Times, Colin Campbell was worthy of the "grand prix in the field of epidemiology." In a word, he managed to make that revealing "snapshot" that he wanted to get. Data from China helped Colin Campbell uncover and prove patterns that are being seen in other studies. The Chinese study acted as something of a key, helping to bring together a huge amount of disparate information. The Chinese study is also remarkable in that, due to its large scale, it helps to define the main criteria for a healthy diet and suggests new directions for future research with its white spots.

A lot of people die from the so-called diseases of the rich. In the China Study, Colin Campbell found that nutrition has a significant impact on the development of disease. There is a positive correlation between the consumption of plant foods and a decrease in blood cholesterol, as well as between the consumption of animal foods and an increase in cholesterol levels. Animal-based foods are positively correlated with an increased risk of breast cancer, while plant-based foods are associated with a lower risk. The intake of fiber and antioxidants from plant foods is positively correlated with a reduced risk of digestive tract cancer. A plant-based diet and an active lifestyle lead to normal weight, while allowing people to be tall and strong. Colin Campbell's study was massive in scope and results. From the labs of Virginia Tech and Cornell University to the furthest corners of China, it appears that there has been a clear consensus that the only way to minimize the risk of deadly disease is to eat right.

Other research: the connection between nutrition and health

Colin Campbell's book The China Study also goes into great detail about the study of various diseases and the conclusions that can be drawn from them, as well as how these findings relate to proper nutrition.

The most common diseases are analyzed in detail:

Myocardial infarction and other heart diseases (in particular the Framingham study on coronary heart disease, conducted in 22 countries).
Obesity and type 2 diabetes.
Common types of cancer: breast cancer, prostate cancer, colon cancer (colon and rectum).
Autoimmune diseases.
Numerous effects: diseases of the bones, kidneys, eyes and brain.

Campbell's discovery and the formula for proper nutrition

If you try to formulate Campbell's discovery in a few sentences, then most likely you need to talk about more than one factor that causes cancer. There must be many factors, and that is why it is almost impossible to protect yourself from various cancers. But Campbell's discovery is easily demonstrated in an experiment with rats and supported by circumstantial evidence from a Chinese study. The totality of these proofs is so obvious that it can be expressed in the form of a formula.

In Campbell's experiments, all rats given aflatoxin (poison) and consuming 20% protein in their diet developed cancer. In contrast, no rats given aflatoxin and 5% animal protein in their diet developed cancer. Border processes were also mentioned in the region of 12% of animal protein consumption.

Carcinogen + Animal Protein 20% = Cancer

Carcinogen + Animal Protein 5% ≠ Cancer

Carcinogens + Animal protein over 12% = increased likelihood occurrence of Cancer.

No one will give you exact guarantees, but a carcinogen or toxin causes a mutation, this is a fact that is confirmed by many studies. Any substance that provokes a disease can act as a toxin; in the book, an entire chapter is devoted to listing carcinogens (seven main groups). Also, in the form of a toxin, a substance unknown to science, for example, an environmental situation or a predisposition factor, can act, but what has remained unchanged is the proportion of animal protein in the diet.

Animal protein was the catalyst and it is safe to say that this mechanism or principle applies to humans. The result is a simple dependence with a limit of 12% of animal protein intake. For an adult male weighing 75 kg, the daily calorie intake, excluding sports or hard work, will be approximately 2300 calories. Twelve percent of this energy is 276 calories, translated into protein (4 calories per 1 gram), this would be equivalent to 69 grams of animal protein per day. By not exceeding this rate systematically, you can easily protect yourself from problems in the future.

Colin Campbell writes that the recommendations based on the published scientific literature are so straightforward that he can sum them all up in one sentence: Eat whole, plant-based foods while minimizing refined foods, extra salt, and fat supplements (see table).

What does "minimize" mean? Should you eliminate animal protein from your diet entirely?

The results of the Chinese study indicate that the lower the proportion of animal food in the diet, the greater the health benefits - even when this proportion is reduced from 10 to 0% of calories. Therefore, it would be reasonable to assume that the optimal proportion of animal products in the human diet should be equal to zero, at least for people with a predisposition to degenerative diseases. However, this has not been absolutely proven. Certainly, the greatest health benefits come from very low, but not zero, levels of animal food consumption.

I recommend trying to eliminate all animal products from your diet, but don't get hung up on it. If a delicious vegetable soup is made with chicken broth or a loaf of whole grain bread contains a small amount of eggs, don't worry. In such quantities, these products most likely do not have a strong effect on the body. Being able to relax and let go of small amounts of animal food makes this diet easier to follow, especially when you eat at restaurants or buy ready-made meals.

While I recommend that you don't worry about a small amount of animal products in your diet, it's still not a good idea to specifically include portions of meat in your daily diet. Avoid all animal products whenever possible.

There are two reasons to strictly follow such a diet. First, it requires a radical rethinking of your views on food, and doing it half way will be more difficult. If you plan in advance to include animal products in your diet, you will eat them - and almost certainly more than you should. Secondly, you will feel left out. Instead of viewing the new type of diet as an opportunity to eat any plant foods you want, you will perceive it as a restriction that is not conducive to long-term dieting.

If your friend has been a heavy smoker all his life and now wants to quit smoking, what advice would you give him: limit himself to two cigarettes a day, or stop smoking completely? That is why, in moderation, even with the best of intentions, it is sometimes more difficult to succeed than in the case of complete abstinence.

New generation and new discoveries

Overall, Colin Campbell's The China Study is an interesting and easy to read book. It contains more than 750 references to scientific papers, but this does not make it boring. It is somewhat similar to a detective story, as the doctor talks about the evolution of his views and about all the premises of his discovery, as if about “strings”, by pulling which, he managed to bring together many disparate facts into one picture and pose new unexpected questions in the study. nutrition and disease prevention. Judging by the critiques of nutritionists that rat studies are not appropriate to transfer to humans, and the general rejection of the author's point of view that nutrition and our lifestyle are directly related to most common diseases, one can assume that the book was well ahead of its time.

In this context, it would be appropriate to recall the story of Ignaz Philipp Semmelweis. Ignaz Semmelweis in 1847, trying to understand the causes of puerperal fever (sepsis) in many women in labor - and, in particular, the fact that the death rate in hospital births (30-50%) far exceeded that in home births. Semmelweis suggested that the infection was brought from the infectious diseases and pathological departments of the hospital. Doctors at that time practiced a lot in the dissecting room, and often came to take births right after the autopsy, wiping their hands with handkerchiefs. Semmelweis ordered the staff of his hospital to disinfect their hands by dipping them in a bleach solution before handling pregnant women and women in childbirth. Due to this, mortality among women and newborns fell by more than 7 times - from 18 to 2.5%.

Semmelweis was ready to sacrifice his life, he wanted to convey the truth, he wanted to be believed. But his discovery was fully recognized only by the next generation of doctors, on which there was no blood of hundreds of thousands of women who never became mothers. The non-recognition of Semmelweis by experienced doctors of his time was self-justification, the method of hand disinfection could not be accepted by them in principle. It is characteristic, for example, that the Prague school of doctors, whose mortality rate was the highest in Europe, resisted the longest. Semmelweis's discovery was recognized there only thirty-seven (!) years after it was made.

References:

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American Heart Association. “Heart Disease and Stroke Statistics - 2003 Update.” Dallas, TX: American Heart Association, 2002.
Ornish D., Brown S. E., Scherwitz L. W. et al. “Can lifestyle changes reverse coronary heart disease?” Lancet 336 (1990): 129–133. https://goo.gl/kQTnZN
Esselstyn C. B., Ellis S. G., Medendorp S. V. et al. “A strategy to arrest and reverse coronary artery disease: a 5-year longitudinal study of a single physician’s practice.” J. Family Practice 41 (1995): 560–568.
Starfield B. “Is U.S. health really the best in the world?” JAMA 284 (2000): 483–485.
Madhavan T. V. and Gopalan C. “The effect of dietary protein on carcinogenesis of aflatoxin.” Arch. Path. 85 (1968): 133–137.
Li J-Y., Liu B-Q., Li G-Y. et al. “Atlas of cancer mortality in the People’s Republic of China. An aid for cancer control and research.” Int. J. Epid. 10 (1981): 127–133. https://goo.gl/PFHZEP https://goo.gl/ntn3zt
Higginson J. “Present trends in cancer epidemiology.” Proc. Can. Cancer Conf. 8 (1969): 40–75. https://goo.gl/LPkBTF
Wynder E. L. and Gori G. B. “Contribution of the environment to cancer incidence: an epidemiologic exercise.” J. Natl. Cancer Inst. 58 (1977): 825–832. https://goo.gl/wwMubK Buy from OZON Buy in Labyrinth
Read 1803 once

Warlord, originally from the Scottish city of Glasgow

Colin Campbell successfully graduated from military school in Gosport. But it was possible to make a good career only by participating in hostilities.

As part of the British troops, he participated in the war in North America, where he barely survived the battles lost by the British near New Orleans in 1814.

In 1823 Campbe

ll took part in the suppression of the uprising in English Guiana. In 1835 he received the rank of lieutenant colonel and was appointed commander of an infantry regiment.

In 1841, he ended up in China, where the "opium" wars were going on.

After China, Colin Campbell found himself in the colonial troops in India, which was destined to

soon become the largest jewel in the British royal crown.

Campbell was glorified by the war of the British against the Sikhs in 1848-1849. On their soil, the British Royal Army met unusually strong resistance.

The 1st Anglo-Sikh War, which ended in early 1846, gave little

property to the British colonial troops. They managed to defeat the Sikh army under the command of Tej Singh at the battle of Mudki with heavy losses. In subsequent battles against the Sikhs at Sobraon and Firuzshahr, the British again suffered losses of several thousand killed and wounded. Although the losses

There were several times more opponents, victories were won with great difficulty and did not bring the expected result to the royal command.

In 1848, the 2nd Anglo-Sikh War began, in which Colin Campbell had a chance to particularly distinguish himself. The first major battle in that war took place on July 1

near the city of Multan near Suddassein. An 18,000-strong British mercenary force from Bahawalpur and Rajputana met with an army of Sikhs under the command of Mulraj. The Sikhs attacked the enemy ranks fearlessly, but were repulsed with heavy losses by English artillery fire. In the same month, the Sikhs suffered

and defeat at the Battle of Kineyri.

Then the royal troops under the command of General Wisham captured the fortress of Multan, which was stubbornly defended by the Sikh garrison led by Dewan Mulraj. The city was besieged by 16 thousand soldiers of the British regular army, 17 thousand Indian mercenaries and 64 guns. After and

Intensive artillery bombardment Multan was taken by storm and looted. After almost a month, Mulraj, who had settled with a small detachment of warriors in the fortress citadel, surrendered.

In the December battle of 1848 at Sadulapur, the royal troops, even with the support of artillery, could not bring down the Sikh lobo

howling attack. They retreated from their positions only to take up a new line of defense at Chillianwalakh on the Jelam River. The British decided to approach there only after the arrival of reinforcements. By that time, Colin Campbell was already in command of an infantry brigade.

The Battle of Chillianvalah took place

January 14, 1849. Campbell commanded a division of the Punjabi army in it. The result of the battle was uncertain for a long time, but the successful actions of the Punjabi warriors of Colin Campbell allowed the royal command to recognize victory.

Last battle during the 2nd Anglo-Sikh War

In the battle of Gujarat, the Sikh army was finally defeated, its leaders surrendered, and the Sikh state ceased to exist.

After the victorious conclusion of this war, the name of General Colin Campbell became popular in Great Britain.

the royal commander had a chance to fight against Russia. During the Eastern or Crimean War of 1853-1856, General Colin Campbell commanded an infantry brigade of the Highlanders.

After the Crimean War, Major General Colin Campbell again found himself in India, where a powerful liberation uprising broke out with

The uprising began on May 10, 1857 in the city of Meerut, located near the Indian capital of Delhi.

The government gave General Colin Campbell, appointed commander of the British crown in rebellious India, great powers. In 1857-1858 he defeated the Indian

rebels in a series of battles. British troops stormed many Indian cities.

In India, General Colin Campbell received two nicknames from his subordinate commanders - "Sir Crouching Camel" and "Old Reinsurer". Their appearance is explained by the fact that the chief of the royal howl

The Scam carefully planned all operations against the rebellious Hindus and carried them out with great care.

By May 1859, the British troops under Campbell had established complete control over North and Central India. The last detachments of the rebellious sepoys were pushed back into the mountainous regions for

border between India and Nepal. For the suppression of the rebellion of the sepoys, Colin Campbell was awarded the rank of full general.

After that, Campbell began to restore order in the Indian regions, proving himself to be a good organizer.

In 1860, Colin Campbell, the winner of the rebellious sepoys, returned in triumph to

British Isles. Great honors awaited him in London. Two years later, he was promoted to field marshal general and joined the ranks of the English aristocracy, becoming Lord Kleid.

British historians call Field Marshal Colin Campbell one of the most prominent commanders of their country, considering

Colin Campbell, Thomas Campbell

Chinese study. Findings from the largest study on nutrition and health

Published with permission from BenBella Books c/o PERSEUS BOOKS, Inc. and agencies of Alexander Korzhenevsky.

Published in Russian for the first time

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet and corporate networks, for private and public use, without the written permission of the copyright owner.

Legal support of the publishing house is provided by the law firm "Vegas-Lex"

This book is well complemented by:

Longevity Rules

Dan Buettner

Healthy to death

Hey Jay Jacobs

Age of happiness

Vladimir Yakovlev

healthy habits

Lydia Ionova

Dear readers, if you are holding this book in your hands, then get ready for amazing discoveries!

This book will destroy many stereotypes about proper nutrition and a healthy lifestyle in general. She will tell you how food can cause many chronic diseases and influence their development, what foods you need to eat to be healthy, and which ones you should not.

The book "Chinese Study" will be a real discovery for you, as it was for us, the largest supplier of nuts and dried fruits to Russia of the GOOD FOOD Group of Companies.

For 16 years, the company has been supplying large stores and food enterprises in Russia with nuts and dried fruits. The impressive experience and the presence of its own laboratory give the company the opportunity to study these products in detail. Undoubtedly, nuts, as well as dried fruits, are natural sources of good health and an important component of proper nutrition. The data presented in the book fully confirm this fact.

As a partner of the book "The China Study", we want to express our indifferent position to the health problems of modern society. According to statistics, in 2013 more than a third of the Russian population is obese, about 3 million patients with diabetes mellitus are registered, 2.5 million people are registered with malignant tumors, and the share of total mortality in Russia from cardiovascular diseases is 57%. The statistics are horrendous, but each of us has a chance to bypass these problems and live a long and happy life. This book will help you take a fresh look at many diseases that are directly related to nutrition and which can be avoided with the right approach to daily diet.

We wish you success on your path to good health and longevity, and we will be glad if our products help you go through this path tasty and with pleasure!

Igor Petrovich Baranov,

President of the GOOD FOOD Group of Companies

Preface to the Russian edition

I have been involved in nutrition for more than 15 years, and it seemed to me that there was nothing in this area that could surprise me - because I am aware of all the new information, I train the doctors of my clinic on British and American benefits. Together with colleagues, I was the first from Russia to study at the School for the Treatment of Obesity in Cambridge. Every year at international scientific congresses I learn about all the new trends and significant research results. Yes, I thought that some new nuances might appear, but for my ideas about “what is good and what is bad” to be completely turned upside down in nutrition - I could not even imagine this! But that's exactly what happened when, as a science editor, I contributed to Dr. Campbell's book, The China Study, translated into Russian for the first time.

For me, the author absolutely achieved his goal: “to change the way society thinks about nutrition information – to remove ambiguities and make the topic of health simple and understandable, while basing its claims on the evidence obtained from peer-reviewed scientific research on nutrition published in peer-reviewed experts in professional publications.

This is a revolutionary book that will not leave anyone indifferent: you will either become an ardent follower or an implacable opponent of Colin Campbell. Protein dieters are in for a bitter disappointment, and I can already see how bodybuilders mercilessly criticize "this American upstart." What will happen at the Institute of Nutrition, which makes its verdicts on the benefits of fast food, is even hard to imagine! Most likely, Russian scientific circles will pretend that nothing happened and who this Campbell is, they do not know! Well, hushing up and rigging research results to please food manufacturers is not only a Russian reality, but, as Dr. Campbell writes, an American reality. He points out that “industry is not just monitoring 'dangerous' science projects. She actively promotes her version, regardless of the potential negative consequences for human health, at the expense of scientific objectivity. Of particular concern is the fact that representatives of academic science are doing this, while hiding their true intentions.

I highly recommend this book to my fellow doctors. Since for Russia, as for America, “the situation is relevant when doctors who do not have sufficient training in the field of nutrition prescribe milk and nutritious sugar-based cocktails to diabetics who are overweight; a high-meat, high-fat diet for weight loss patients; and extra milk for patients with osteoporosis. The harm done to health as a result of the ignorance of doctors in matters of nutrition is simply staggering.” Perhaps this book will help make the “personal graveyard” of each doctor a little smaller.

If a miracle happens and the people who make decisions about the nutrition of our nation do not remain indifferent and criminally careless (or criminally cynical), then our children and grandchildren may have a chance not to lose their health in kindergarten and school canteens!

And every adult, after reading this book, will be able to make their own informed choice based on reliable information. I have already made mine and for the first time in my life observed Great Lent this year, because the food restrictions he set absolutely coincide with the recommendations of Colin Campbell!

And I am very proud to know Professor Philip James personally, who prevented the intention of "bringing the World Health Organization to its knees if it does not retract its recommendations" in favor of the industry lobby. Will it happen in our country? Wait and see!

Lydia Ionova,

dietitian, founder of the Doctor Ionova Clinic,

Thomas Edward Campbell(English Thomas Edward Campbell; January 18, 1878, Prescott, Arizona - March 1, 1944, Phoenix) - American politician, the second governor of Arizona. He became the first Republican and the first Arizona native to hold office.

Biography

Thomas Campbell was born on January 18, 1878 in Prescott, Arizona, to Daniel and Eliza (née Flynn) Campbell. In 1893, Campbell graduated from Prescott High School and entered St. Mary's College in Auckland, where he studied geology, but never graduated. In 1894 he became postmaster's assistant Jerome. After participating in the Spanish–American War, Campbell returned to Prescott, and in 1899 became postmaster at Jerome. The following year he married Gail Allen, whose father was an agent for the United Verde Copper Company.

In 1900, Campbell was elected to the legislature of the Arizona Territory, where he introduced a bill to introduce an eight-hour day. In 1907, he was appointed tax assessor of Yavapai County, a position he held until 1914, when he was elected Commissioner of the State of Arizona.

In 1916, Campbell ran for governor of Arizona. His opponent was incumbent Governor George Hunt. After the election, held on November 7, Campbell was declared the winner, but Hunt, who received 30 votes less, refused to leave his post, and on December 30, 1916, both took the oath.

On January 27, the court de facto recognized Campbell as governor. On January 29, Hunt left his office, but filed an appeal, and on December 22, 1917, the Arizona Supreme Court overturned the lower court's decision.

Campbell resigned on December 25, 1917 and appealed to the Supreme Court on January 8, 1917, but was denied.

One of the most significant events during Campbell's year in office was the deportation from Bisbee, during which more than a thousand striking workers engaged in illegal mining of copper ore in the Copper Queen Mine, their union supporters " Industrial Workers of the World" and other residents of the city were herded into wagons by armed guards, taken 300 km to New Mexico and abandoned without money or transport. The security was hired by Phelps Dodge, which effectively ran the city. After the incident, Campbell traveled to Bisbee and denounced both the Industrial Workers of the World organization and the deportation.

On February 27, 1917, the state legislature approved the Arizona flag without Campbell's consent. The governor himself did not officially explain the reasons for not signing the law.

Campbell was re-elected for governor in November 1918 and re-elected in 1920, but was defeated in the 1922 election. He subsequently became a member of the Republican National Committee and served as chairman of the US Civil Service Commission from 1930 to 1933.

Campbell died on March 1, 1944 in Phoenix of a cerebral hemorrhage and was buried in Prescott.

In Russia, in 2013, Mann, Ivanov & Ferber published the famous book The China Study by Dr. Colin Campbell. The book presents the results of the largest study in the history of mankind on the relationship between nutrition and health. The case for plant foods has never sounded so convincing!

The book is being published in Russian for the first time, while in the world "The Chinese Study" has become one of the most popular books that promotes the transition of people to a vegan lifestyle. Thus, the book was translated into 10 languages of the world, sold out in the amount of more than 1 million copies, and, according to VegNews magazine, was recognized as the book of 2005. The New York Times called it the "Grand Prix of Epidemiology".

The China Study is a book written in 2004 by T. Colin Campbell, Professor Emeritus in the Department of Food Biochemistry at Cornell University, a leading biochemist, and his son, physician Thomas M. Campbell. Campbell). The book talks about the relationship of eating animal products and a number of chronic diseases such as breast, prostate and colon cancer, diabetes and coronary heart disease.

The book is based on the 20-year-old China-Cornell-Oxford Project, unprecedented in its scale, launched in 1983 and carried out jointly by the Chinese Academy of Preventive Medicine, Cornell and Oxford Universities (USA and UK respectively). ). The work identified more than 8,000 statistically significant relationships between nutritional factors and diseases such as cancer, stroke, heart attack, atherosclerosis and other cardiovascular diseases, obesity, diabetes, autoimmune diseases, osteoporosis, Alzheimer's disease, kidney stones and vision loss .

The study, covering 880 million (96%) of the local population, began by examining the death rate from 12 different types of cancer in more than 2,400 counties in China. It was carried out by 650,000 employees (!) and its end result was an atlas showing in which areas there was a high incidence of this or that type of cancer, and in which this type of disease was almost absent.

The history of the study began, in fact, from the moment when Dr. Colin Campbell, a graduate of the University of Georgia, after his graduation was appointed technical coordinator of the American project to improve child nutrition in the Philippines. When Campbell investigated the cause of an unusually high incidence of liver cancer among local children from wealthy families, he found out that the cause of the disease was the carcinogen aflatoxin, produced by a mold that grows on peanuts. The children ate peanut butter, which Filipino industrialists made from the poorest quality peanuts. But the fact remained mysterious why peanut butter, consumed by both wealthy and poor families, led to cancer only in the first. It turned out that the provocateur of the disease is a high intake of protein of animal origin.

First scientist on the list of the most influential figures in the field of nutrition (1998), author of more than 300 scientific papers and two bestsellers.

EXTRACTS FROM THE BOOK:

“The data underlying the Chinese Cancer Atlas was amazing. Rates for counties where a particular type of cancer was most common were 100 times higher than rates for counties where the disease was the least common. Because the Cancer Atlas contained information on mortality rates for 400 types of diseases, we had a rare opportunity to study what people die from. Two groups of diseases were identified: those that are most common in economically developed areas (diseases of the rich), and those that, on the contrary, usually occur in poorer agricultural areas (diseases of the poor).

“It was widely believed that the poor nutrition of the world's children was due mainly to a lack of protein, especially from animal foods. Numerous universities and governments have attempted to alleviate what they believe is a protein deficiency in the developing world. However, in the course of this project, I uncovered a dark secret. Children whose diets were rich in protein were more likely to get liver cancer! These were children from the most prosperous families.” p.23.

“This project was particularly noteworthy because so many of the relationships found between diet and disease led to the same conclusion: those who ate mostly animal foods were more prone to chronic disease. Even a relatively small amount of animal food caused a negative effect. In contrast, those who ate a predominantly plant-based diet were healthier and generally avoided chronic disease. These results could not be ignored." p.26.

“I grew up on a dairy farm. Milk was the main product that determined our existence. At the beginning of my professional career, I scoffed at vegetarians and was going to improve people's health by recommending more meat, milk and eggs.

“What protein has played a constant and decisive role in provoking cancer? Casein, which is 87% of the protein contained in cow's milk, provoked and accelerated the development of tumors at all stages of the disease. What types of proteins did not cause cancer, even when consumed in large amounts? Safe proteins were found in plant foods, including wheat and soy. As this picture emerged, I began to question my strongest beliefs, which then finally collapsed. p.25.

“Society today is almost unaware of the relationship between nutrition and these diseases. For example, as one might read on the International Multiple Sclerosis Federation website, "there is no credible evidence that multiple sclerosis is caused by poor diet or nutritional deficiencies." The federation warns that dieting can be "costly" and "disrupt the normal balance of nutrients." If changing your diet is considered costly, then I don't know what to say about how much it costs to be bedridden or disabled." p.273.

“There are people in very powerful government and university positions who act under the guise of scientific experts, but in reality they are trying to prevent open and honest scientific debate. Perhaps they receive substantial financial compensation for pandering to the interests of large food and pharmaceutical companies, or they may actually genuinely support a point of view that coincides with the interests of the industry. Personal bias can be much stronger than you can imagine..”

“I came to the conclusion that when it comes to health, the state does not serve the people - it serves the food and pharmaceutical industries at the expense of the people. This is the problem of a system in which industry, science and government come together to solve health issues. Industry funds health reports, which are produced by industry-leading academics.”

Why doesn't medicine take food seriously? This question can be answered in four words: money, conceit, power and control.

When nutrition education occurs in relation to public health issues, guess who provides educational materials for this purpose? Dannon Institute, Egg Nutrition Council, National Livestock Association, National Dairy Council, Nestle Clinical Nutrition, Wyeth-Ayerst Laboratories and others have joined forces to create the Nutrition in Medicine and the Medical Nutrition Curriculum Initiative. ". Do you think this stellar team of animal and pharmaceutical manufacturers will be able to make objective judgments and offer optimal nutritional plans in a time when scientific evidence suggests that the healthiest, whole, plant-based diet minimizes need for medication?

“Today, there are no pills or procedures that effectively prevent or cure chronic diseases, but it has been proven that dietary and lifestyle changes are the most promising means of prevention and treatment. I believe the world is finally ready for change. Our bad habits can no longer be ignored. Our society is in great danger: we may sink into disease, poverty and degradation, or we may embark on a path of health, longevity and prosperity. And all it takes is the courage to change. What will be the life of our grandchildren in a hundred years? Time will tell, but I hope that the history we are now witnessing and the future that lies ahead of us will benefit us all.”

Published with permission from BenBella Books c/o PERSEUS BOOKS, Inc. and agencies of Alexander Korzhenevsky.

Published in Russian for the first time

Legal support of the publishing house is provided by the law firm "Vegas-Lex"

This book is well complemented by:

Longevity Rules

Dan Buettner

Healthy to death

Hey Jay Jacobs

Age of happiness

Vladimir Yakovlev

healthy habits

Lydia Ionova

Partner's Preface

Dear readers, if you are holding this book in your hands, then get ready for amazing discoveries!

The book "Chinese Study" will be a real discovery for you, as it was for us, the largest supplier of nuts and dried fruits to Russia of the GOOD FOOD Group of Companies.

After studying its content, we were amazed by the results of a study conducted by Dr. Colin Campbell, Professor, one of the world's leading experts in the field of food biochemistry. The stereotypes of proper nutrition are so ingrained in our traditions that the content of the book initially caused surprise and indignation. The author of the book provided the reader with all the necessary data from which one can conclude: many products, the benefits of which we have been told since childhood, not only do not bring a positive result for human health, but also destroy him over time, causing such well-known diseases as coronary heart disease. hearts, diabetes, cancer of various organs, etc. It is noteworthy that among the important foods in the diet, the author singles out nuts. In his opinion, their reasonable use undoubtedly benefits the body. As a professional in its field, GOOD FOOD has deep knowledge of the benefits and unique properties of this product. For 16 years, the company has been supplying large stores and food enterprises in Russia with nuts and dried fruits. The impressive experience and the presence of its own laboratory give the company the opportunity to study these products in detail. Undoubtedly, nuts, as well as dried fruits, are natural sources of good health and an important component of proper nutrition. The data presented in the book fully confirm this fact.

We wish you success on your path to good health and longevity, and we will be glad if our products help you go through this path tasty and with pleasure!

Igor Petrovich Baranov,

President of the GOOD FOOD Group of Companies

Preface to the Russian edition

Portal for the student. Self-training

Principle 2. Vitamin supplements are not a panacea for health

What is this book about

Why should you read it?

Colin Campbell and the China Study: Conclusions, Results, Discoveries

Quote from a book about the importance of protein and intake

Philippine Study

Indian study

Chinese study

Other research: the connection between nutrition and health

Campbell's discovery and the formula for proper nutrition

What does "minimize" mean? Should you eliminate animal protein from your diet entirely?

New generation and new discoveries

References:

Biography

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