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Authors: Joel Fuhrman; Neal D. Barnard
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with man-made poisons and can contain high levels of pesticides such as PCBs and DDTs. As animals eat the treated feeds and contaminated grains and grasses, they retain the added toxins in their tissues. Animal products contain much higher levels of pesticides than do plant foods.
Animals are fed antibiotics, other drugs, and growth agents. For example, some of the most common drugs used on the farm include sulfamethazine , which can cause cancer in laboratory animals and is believed to cause thyroid tumors in humans. As a result of the process of biologic concentration (animals retaining and accumulating poisonous chemicals for a lifetime in their tissues), these chemicals are transmitted to humans when animal products are eaten.
PCBs and DDTs have also been linked to cancer. Women who have breast cancer have a higher concentration of these chemicals in their breast tissues than women who do not have cancer.51,52 Fish and dairy products are the largest contributors of these toxic products in our diet. Though the highest levels of PCBs are found in fish, they also occur in chicken and red meat. The insecticides DDT and DDE are found mostly in dairy products.
Researchers at the National Cancer Research Center in Tokyo have confirmed other reports that at least ten cancer-causing compounds are known to be released when meat is grilled or fried. Many of the same compounds can be found in cigarette smoke. When these compounds enter breast tissue they can spur cancerous mutations.53 These compounds, mostly heterocyclic amines, cause cancer by damaging human DNA. The same effect is seen with fish and fowl.
A Natural Plant-Based Diet Is a More Sensible Approach 38
For ideal nutrition, I recommend a low-fat, lowered-protein, low-sodium diet; one that is high in raw, unrefined carbohydrates. Meals can consist entirely of fruits, vegetables, legumes, whole grains, and raw nuts and seeds used judiciously. This will cut the protein content to less than 75 grams per day. A large salad of green lettuce should be consumed daily.
This ideal diet consists of at least 40 percent of calories from vegetables, including raw vegetables, steamed green vegetables, and cooked starches such as squash and potato. Fruit comprises another 25 percent of the diet, and grains, beans, nuts, and seeds another 25 percent. This diet would derive not more than 15 percent of calories from fat, 10 to 15 percent of calories from protein, and 70 to 75 percent of calories from complex carbohydrate. The fat would come from the natural foods themselves, not from extracted oils.
Refined food products, all sweeteners, added-salt and salted products, as well as soft drinks, coffee, and caffeine drinks would be excluded from an optimal diet. Dairy products would be eliminated or consumed infrequently.
If we look at a sample plant-food menu of approximately 2,000 calories (the caloric intake appropriate for an average adult female), we see that it contains a desirable level of protein, including generous amounts of all the essential amino acids. Even without any nuts or beans, the menu contains much more protein than the RDA.
Breakfast
Oatmeal
(3 cups cooked)
Oranges
(2 medium)
Apple
(1 medium)
Lunch
Vegetable salad,
(8 ounces)
made from
lettuce, sprouts,
cucumber,
carrots, jicama, and
lemon
Kale
(3 cups, steamed)
Potato
(1 whole, baked)
Snack
Banana
(1 raw)
Dinner Vegetable
salad, made from (16 ounces)
lettuce, celery, red
pepper, carrots,
tomato, and lemon
Sunflower seeds
(1 ounce)
(16 ounces,
Broccoli
steamed)
39
(2 1/2 cups
Brown rice
cooked)
Snack
Grapes
(2 cups)
This sample diet provides 2,095 kilocalories, of which 13 percent come from protein, 74 percent from carbohydrates, and 13 percent from fat. It can be seen from the following analysis that there is plenty of protein in this diet, along with the other essential nutrients. The percent of sodium, rather than being too low, is actually appropriate. The ridiculously
Animals are fed antibiotics, other drugs, and growth agents. For example, some of the most common drugs used on the farm include sulfamethazine , which can cause cancer in laboratory animals and is believed to cause thyroid tumors in humans. As a result of the process of biologic concentration (animals retaining and accumulating poisonous chemicals for a lifetime in their tissues), these chemicals are transmitted to humans when animal products are eaten.
PCBs and DDTs have also been linked to cancer. Women who have breast cancer have a higher concentration of these chemicals in their breast tissues than women who do not have cancer.51,52 Fish and dairy products are the largest contributors of these toxic products in our diet. Though the highest levels of PCBs are found in fish, they also occur in chicken and red meat. The insecticides DDT and DDE are found mostly in dairy products.
Researchers at the National Cancer Research Center in Tokyo have confirmed other reports that at least ten cancer-causing compounds are known to be released when meat is grilled or fried. Many of the same compounds can be found in cigarette smoke. When these compounds enter breast tissue they can spur cancerous mutations.53 These compounds, mostly heterocyclic amines, cause cancer by damaging human DNA. The same effect is seen with fish and fowl.
A Natural Plant-Based Diet Is a More Sensible Approach 38
For ideal nutrition, I recommend a low-fat, lowered-protein, low-sodium diet; one that is high in raw, unrefined carbohydrates. Meals can consist entirely of fruits, vegetables, legumes, whole grains, and raw nuts and seeds used judiciously. This will cut the protein content to less than 75 grams per day. A large salad of green lettuce should be consumed daily.
This ideal diet consists of at least 40 percent of calories from vegetables, including raw vegetables, steamed green vegetables, and cooked starches such as squash and potato. Fruit comprises another 25 percent of the diet, and grains, beans, nuts, and seeds another 25 percent. This diet would derive not more than 15 percent of calories from fat, 10 to 15 percent of calories from protein, and 70 to 75 percent of calories from complex carbohydrate. The fat would come from the natural foods themselves, not from extracted oils.
Refined food products, all sweeteners, added-salt and salted products, as well as soft drinks, coffee, and caffeine drinks would be excluded from an optimal diet. Dairy products would be eliminated or consumed infrequently.
If we look at a sample plant-food menu of approximately 2,000 calories (the caloric intake appropriate for an average adult female), we see that it contains a desirable level of protein, including generous amounts of all the essential amino acids. Even without any nuts or beans, the menu contains much more protein than the RDA.
Breakfast
Oatmeal
(3 cups cooked)
Oranges
(2 medium)
Apple
(1 medium)
Lunch
Vegetable salad,
(8 ounces)
made from
lettuce, sprouts,
cucumber,
carrots, jicama, and
lemon
Kale
(3 cups, steamed)
Potato
(1 whole, baked)
Snack
Banana
(1 raw)
Dinner Vegetable
salad, made from (16 ounces)
lettuce, celery, red
pepper, carrots,
tomato, and lemon
Sunflower seeds
(1 ounce)
(16 ounces,
Broccoli
steamed)
39
(2 1/2 cups
Brown rice
cooked)
Snack
Grapes
(2 cups)
This sample diet provides 2,095 kilocalories, of which 13 percent come from protein, 74 percent from carbohydrates, and 13 percent from fat. It can be seen from the following analysis that there is plenty of protein in this diet, along with the other essential nutrients. The percent of sodium, rather than being too low, is actually appropriate. The ridiculously
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