"Hopefully, years from now, Eating Well for Optimum Health will be looked upon as the book that saved the health of millions of Americans and transformed the way we eat — not as the book we overlooked at our own peril. It clarifies the mishmash of conflicting news, research, hype, and hearsay regarding diet, nutrition, and supplementation, and further establishes the judicious Dr. Weil, the director of the Program in Integrative Medicine at the University of Arizona, as a savior of public well-being. If you’ve ever wondered what ‘partially hydrogenated soybean oil’ really is, been perplexed by contrary news reports about recommended dosages for supplements, or questioned the safety of using aluminum pots for cooking, Dr. Weil will make it all clear."
Andrew Weil, M.D., a graduate of Harvard College and Harvard Medical School, is clinical professor of medicine at the University of Arizona and director of the Program in Integrative Medicine at that institution. Dr. Weil (pronounced "while") is also the founder of the Foundation for Integrative Medicine in Tucson, Arizona. If you have been following features in this section, you know that I always include him as a reference. He is also known as America’s favorite doctor.
If you are not fond of reading books on nutrition but intend to eat right and well, then I agree that this is a must-read and a must-have. It provides the reader a comprehensive understanding by explaining in lay language the basics of good nutrition, the macronutrients, carbohydrates, fat, protein, and micronutrients. In this section, he clearly separates the facts from the hype.
A good book on nutrition is never complete without a review of diets. Dr. Weil does not disappoint in this regard as he cautions about the disadvantages while highlighting the benefits of traditional and modern diets. He even has a discourse on recipes that "heal" certain ailments including a section on dietary recommendations for common health concerns. As a fitting bonus, he included about 85 recipes of healthy dishes complete with nutrition information. All in one handy book that’s a little over P500.
He lambastes many of the major diet books on the market, and backs up his admonitions with science. He warns readers not to fall under "the spell" of the anticarbohydrate Atkins Diet. He likewise criticizes the eating plan advocated by Dr. Dean Ornish as being too low fat for a majority of people. He explains that the omega-3 fatty acids missing from Ornish’s diet are essential for hormone production and the control of inflammation.
Why did he write the book? "I think I’ve been asked more about diets and dieting over the years than any other single health issue, and my answer has always been the same — to lose weight, eat less and exercise more. Nevertheless, with each new diet that comes along, people hope that maybe, just maybe, this time; it’ll be a diet that works. Hopefully by the end you’ll be able to see through the gimmicks and understand that weight loss is a matter of lifestyle change, not quick fixes," he says.
Here are some of Dr. Weil’s comments on some traditional and modern diets:
Weil’s comment: "Nonsense. In the first place, I know of no evidence that prehistoric people ate diets that somehow were dictated by their individual blood types. Furthermore, humans aren’t the only animals with blood types, and there is absolutely nothing in scientific literature to suggest that blood types governed how either animals or humans ate during prehistoric times. In fact, once you get past the gimmicks and carefully evaluate D’Adamo’s instructions, you’ll see ultimately that his diets are actually just low in calories. Undoubtedly, if you take in fewer calories than usual, you’ll lose weight regardless of their source and absolutely regardless of your blood type."
Weil’s comment: "While I don’t recommend fad diets like those detailed in these books, using the glycemic index can be helpful for people trying to make smarter food choices and to curb cravings. The downside to the index is that it has led some people to believe that the best way to eat is to avoid carbohydrates almost as much as fat and to eat more proteins. I disagree. The best approach to losing weight is to eat less of everything and focus on mixing 30 percent of total calories from protein with 40 to 50 percent from carbohydrates ranking low to moderate on the glycemic index. Fat calories should be in the 20 to 25 percent range."
"The index ranks glucose at an arbitrary figure of 100. Foods with a glycemic index above 100 turn into blood sugar even faster than sucrose. Those ranking over 60 are all considered high glycemic index foods. The higher the food ranks on the index the greater its effect on your glucose levels. Because your pancreas works to moderate glucose levels by releasing insulin, eating a lot of foods that rank high on the glycemic index puts you at risk for developing insulin resistance, an underlying cause of obesity, unhealthy blood fat profiles, and adult onset diabetes."
The website diabetesnet.com has a listing of common foods and their glycemic indexes but some examples of food high on the index include ice cream, croissants, potatoes, bread, raisins and other dried fruit, bananas, carrots and watermelon. Foods that rank as "moderate" (between 45 and 60) include most types of pasta, yams, green peas, sweet potatoes, orange juice, blueberries and rice. Low glycemic index foods (ranking under 45) include beans, cruciferous vegetables and high-fiber, low-sugar cereals as well as low-fat, unsweetened plain yogurt, grapefruit, apples and tomatoes, to name a few.
• Lots of fruits and vegetables.
• A low percentage of total calories from fat (as low as 10 percent in Japan).
• A high, omega-3 fatty acid intake, resulting from an emphasis on fish.
• Inclusion of many soy-based foods.
• Tea, which offers many antioxidant benefits, is a main beverage.
Weil’s comment: "Until recently, the Japanese were the longest-living, healthiest people on the planet. Now, I’m afraid, they’re increasingly afflicted with the kinds of health problems we see here in the West — rising cholesterol levels, obesity, and alcohol-related liver problems. This change appears to be due to the fact that they are straying from their traditional healthy diet of fish, vegetables and rice — and eating more fast foods, meat and bread."
"Despite these (aforementioned) virtues, most Asian cuisines are very high in salt and include many ingredients which may be strange and, perhaps, unacceptable to Western tastes. Furthermore, Asian food preparation tends to be very labor intensive. (But anyone) would do well to imitate the Japanese traditional diet and consume much more fish — and less meat and milk."
Weil’s comment: The Mediterranean diet has a lot going for it, such as:
• Great variety, and tastes which appeal to people of many different cultures.
• Lots of whole-grain products, as opposed to refined carbohydrates.
• A preponderance of monounsaturated fat (such as olive oil) and plenty of omega-3 fatty acids from fish, nuts, seeds, and vegetables.
• Less meat and poultry, but more fish and legumes than the Western diet.
• Inclusion of some cheese and yogurt.
• A great variety of fruits and vegetables, which provide fiber and protective phytochemicals.
• An emphasis on fresh foods; little processed food.
• Familiar ingredients and adaptability to locally available ingredients.
• Foods that are easier to prepare than those in the Japanese or other Asian diets.
"The only drawback I see is the possibility of too little iron and calcium for growing children and pregnant women (unless iron- and calcium-rich foods are emphasized, or calcium supplements added)."
For Dr. Weil, the variety and flavor of the Mediterranean diet allows one to eat well and pleasurably. He raises a few warnings though. "The total lifestyle that surrounds the Mediterranean diet plays a vital role in the health of the people in these areas. Keep in mind that the diet exists in a cultural context where people get more physical activity than most Americans. You should also bear in mind that food portions are not the gargantuan ones you get in restaurants here in the US (specifically, pasta dishes). In parts of the world where the Mediterranean diet is traditional, people enjoy strong social and family bonds that are manifested around meals — families and friends take as much pleasure in eating together as they do in the food itself. I think this offers health benefits that go beyond specific foods. It’s not just the olive oil."
In his book, he further discloses why he favors the Mediterranean diet over others but being the holistic doctor he is, he stresses that aside from the complete nutrients, variety, and flavor, one should give as much importance to the social component of eating with pleasure. I know of a lot of people who enjoy eating out a lot but remain constantly within their ideal weight. Come to think of it, as Dr. Weil pointed out, these are people who only enjoy eating good food as a means also to keep and enjoy good company. Hence, much of the food is shared and dining family style (with the dishes in the center of the table) is the norm.
Watch out next week for Dr. Andrew Weil’s guidelines on the Optimum Diet!