T Nation

Worlds Healthiest Foods

http://www.whfoods.com/foodstoc.php

Seems reasonable, and a good place to start for beginners and most people.

Thoughts?

not bad at all, good write up, nice layout. my criticisms are that the nutrient levels are aimed at women (it wouldn’t have been much to make it more inclusive) and that the warnings/safety concerns perhaps lack enough information about context. this be nit-picking though.

I really like that site. I like to look up what I am eating and see what sort of vitamins and minerals I am consuming.

They have some good recipes as well.

I dont agree with the Low Fat stuff. We need BOTH Omega 3 and Omega 6 fats and this idea of eating low-fat is soooooooo 1982.

Although eating potatoes once a while is not bad, I would put this high glycemic food on a list of World’s Healthiest Foods.

Soybeans? Having a little miso or soy sauce aint goin to kill you, but soy definitely shouldnt be on the list unless you think high estradiol levels and a shrunken third leg are healthy…

Looks like this list was put together by the same folks who put together the so-called food pyramid. Yeah, if you eat this stuff, you are going to be better off than people who munch on fast-food all the time, but it is not optimal.

JS, thanks for that link. Really great nutritional info!

D

low is fat is not 1982 or a bad idea. we do need fat to survive, but in low quantities.

eating good fats, in low serving sizes, is ideal. having “good” fats doesn’t mean you eat pounds of them. would you take an entire bottle of advil for a head ache?

wine is good for you in low amounts too, but downing two bottles a day is horrible for your body.

No one suggested eating pounds of fat!

<<1. AVOID REDUCED-FAT PRODUCTS
Our media-induced fear of fat in this country has created a market for over 15,000 reduced-fat products! These products completely fail to live up to their claims, not to mention that they don’t even taste good. Have you ever had a fat-free product that tasted better than the original? The fact is that when they remove the fat, they have to put something back in, and that “something” is usually more sugar, sodium, artificial flavorings, binding agents and other chemicals.

Don’t be afraid to eat real food. The closer to nature, the better it is for you. Choose foods in their whole state. Do your best to avoid processed, prepackaged foods, especially those that are reduced-fat products. >>

http://www.westonaprice.org/transition/fatfear.html

http://www.westonaprice.org/knowyourfats/lowfatdiets.html

[quote]texasguy wrote:
low is fat is not 1982 or a bad idea. we do need fat to survive, but in low quantities.

eating good fats, in low serving sizes, is ideal. having “good” fats doesn’t mean you eat pounds of them. would you take an entire bottle of advil for a head ache?

wine is good for you in low amounts too, but downing two bottles a day is horrible for your body.

[/quote]There’s certainly nothing wrong with taking in at least 1/3 of your calories (or more) from fat.

[quote]texasguy wrote:
low is fat is not 1982 or a bad idea. we do need fat to survive, but in low quantities.

eating good fats, in low serving sizes, is ideal. having “good” fats doesn’t mean you eat pounds of them. would you take an entire bottle of advil for a head ache?

wine is good for you in low amounts too, but downing two bottles a day is horrible for your body.

[/quote]

no, eating good fats in low serving sizes isn’t ideal. studies have shown there is no link between a high fat diet (normalized for other factors) and cancer AND heart disease. the one macronutrient the body can survive without is carbohydrate. fat is vital and should be a major part of anyones diet.

Not another anti fat website, choosing fat reduced dairy strips it from a lot of its nutrients.

Heres a link to Anthony Colpo - Why the Low-Fat Diet is Stupid and Potentially Dangerous

http://www.commonvoice.com/article.asp?colid=4231

That’s an excellent article SuperScience. Thank you!

On top of eating my regular meals which are NOT low-fat at all. I eat a few tablespoons of coconut oil, a couple of tablespoons of cod liver oil, etc. By the way, I had a full physical done a couple of months ago and my cholesterol was EXCELLENT as was my fasting blood sugar level.

Let’s face it, you cant be both low-fat and low-carb. If you dont have the fats in place, you are going to break down and go crazy on the carbs at some point, unless you like the feeling of starvation.

By the way, I again have to put in a plug for Sally Fallon’s excellent book, “Nourishing Traditions”. She wrote it with a PhD in biochem and nutrition, Mary Enig. Lots of great recipes and the latest in research on all of this stuff. Check it out on Amazon.com

If I don’t eat enough fat I feel like shit.

Some interesting info concerning fat:

*Every cell membrane is comprised of fat (55% or so)and cholesterol…all 70± trillion of them
*The bodies preferred energy source is fat
*All animal foods contain fat (in higher quantities than usually reported)
*The only fat created by the body is saturated fat
*The heart is surrounded by saturated fat
*The most nutritionally sound foods contain large quantities of fat
*Fat soluble vitamins are usually lacking in Westernized diets
*Fat helps regulate insulin as well as portion sizes
*Foods high in fat (milk, butter, eggs, bacon, cheese, etc.) have been consumed in large quantities for a millennia, while soy, grains, artificial-fake-ass foods, etc. are new to humans
*Traditional cultures have been shown to have regularly consumed as much as 10x the amounts of vitamin A (from fat-containing foods)as their pre-twentieth century counterparts
*Fat helps with increased feelings of satiation…up to 5 and 6 hours in many cases
*Certain saturated fats have anti-microbial effects
*The majority of the brain is fat
*Without adequate levels of fat, calcium/phosphorus absorption are limited…as well as cholesterol, vitamins A,E,D and K.
*Nerve cells are lined (so to speak) in fat cells
*Most early studies showing negative effects from fat consumption were completely contrived bullshit misinformation, paid for by those who stood to gain from increased grain production as well as its increased consumption (think about it, you don’t have to sell many on the idea of eating a steak…now how 'bout a rice cake?)
*Consumption of fatty foods have consistently decreased over the last 100 years, while the poly’s, mono’s and trans fats have all significantly increased in the same time period…what diseases have also increased in this time frame? Slightly ironic isn’t it?
*Hunter/gatherers thrived off of a high fat diet by necessity more so than by choice…for example, if you lived in the northern hemisphere, how accessible are carbs during the majority of the year?

I have regularly eaten over 60% of my daily calories from fat for years now…all of my ‘health’ stats have ALWAYS come out in the ‘healthy’ range. While anecdotal, if the low-fat paradigm were actually true, I should have had a massive heart attack years ago. My wife and sister started eating this way only a year or so ago and both are reaping amazing benefits (i.e. increased energy, improved digestion, improved skin quality, increased mental clarity, increased sex drive…I know eww on the sister)

Nice find. That site could keep me busy for a while learning about everything I eat and should be eating.

[quote]spurlock wrote:
I have regularly eaten over 60% of my daily calories from fat for years now…all of my ‘health’ stats have ALWAYS come out in the ‘healthy’ range. While anecdotal, if the low-fat paradigm were actually true, I should have had a massive heart attack years ago. My wife and sister started eating this way only a year or so ago and both are reaping amazing benefits (i.e. increased energy, improved digestion, improved skin quality, increased mental clarity, increased sex drive…I know eww on the sister)[/quote]

Those who eat low-fat are going to be candidates for the Darwin Awards…Depression and Low Sex-Drive will be there reward…especially as they get older.

Spurlock, I eat high fat of around the same amount as you do. I am 47 and I had my phyical a few months ago…ALL PERFECT, especially lipids and cholesterol! Like you say, anectdotal, but I should have sky-high bad cholesterol and be one fat mofo according to the low fat diet dictocrats.

[quote]spurlock wrote:
Some interesting info concerning fat:

*Every cell membrane is comprised of fat (55% or so)and cholesterol…all 70± trillion of them
*The bodies preferred energy source is fat
*All animal foods contain fat (in higher quantities than usually reported)
*The only fat created by the body is saturated fat
*The heart is surrounded by saturated fat
*The most nutritionally sound foods contain large quantities of fat
*Fat soluble vitamins are usually lacking in Westernized diets
*Fat helps regulate insulin as well as portion sizes
*Foods high in fat (milk, butter, eggs, bacon, cheese, etc.) have been consumed in large quantities for a millennia, while soy, grains, artificial-fake-ass foods, etc. are new to humans
*Traditional cultures have been shown to have regularly consumed as much as 10x the amounts of vitamin A (from fat-containing foods)as their pre-twentieth century counterparts
*Fat helps with increased feelings of satiation…up to 5 and 6 hours in many cases
*Certain saturated fats have anti-microbial effects
*The majority of the brain is fat
*Without adequate levels of fat, calcium/phosphorus absorption are limited…as well as cholesterol, vitamins A,E,D and K.
*Nerve cells are lined (so to speak) in fat cells
*Most early studies showing negative effects from fat consumption were completely contrived bullshit misinformation, paid for by those who stood to gain from increased grain production as well as its increased consumption (think about it, you don’t have to sell many on the idea of eating a steak…now how 'bout a rice cake?)
*Consumption of fatty foods have consistently decreased over the last 100 years, while the poly’s, mono’s and trans fats have all significantly increased in the same time period…what diseases have also increased in this time frame? Slightly ironic isn’t it?
*Hunter/gatherers thrived off of a high fat diet by necessity more so than by choice…for example, if you lived in the northern hemisphere, how accessible are carbs during the majority of the year?

I have regularly eaten over 60% of my daily calories from fat for years now…all of my ‘health’ stats have ALWAYS come out in the ‘healthy’ range. While anecdotal, if the low-fat paradigm were actually true, I should have had a massive heart attack years ago. My wife and sister started eating this way only a year or so ago and both are reaping amazing benefits (i.e. increased energy, improved digestion, improved skin quality, increased mental clarity, increased sex drive…I know eww on the sister)[/quote]

Any reference for this?

Yup…

*Mary Enig’s books, studies and articles
*Cellular biology texts, principles, etc.
*Weston A. Price Foundation as well as his personal books, articles, etc.
*The collective works of Pottenger(although mostly a raw milk advocate, much of his work supports the notion that fat is not only necessary, but optimal in a primarily carnivore diet)
*Biochemistry texts, principles, etc.
*Uffe Ravnskov work (mostly regarding cholesterol, but delves into the subject of fat from time to time)
*Chris Masterjohn (once again, mostly regarding cholesterol…but where there’s cholesterol, there is fat)
*For the history of fat intake, you can read old cookbooks from the pre-twentieth century era as well as read historical pieces regarding food as well as common lifestyles that validate some of the points about what we used to eat
*Various statistics that represent current and past food intake trends (too numerous to list and too easy to find)
*McCarrison found some correlations, but like Pottenger, he was more concerned with the processing of food and his work reflects that direction
*Sally Fallon’s articles, books, etc.
*Tons of clinical observation…the more grains and shit carbs one consumes, the fatter and more unhealthy they become…relative to fat and protein (the skinny fat girl syndrome)
*Actually many of the studies that supposedly report the horrible effects of fat many times create more ammo against that very notion. The only reason this is not obvious is that the study summary is ,in some cases, far removed from what actually transpired during the study. In these cases, pub med or any other journal, etc. can be valuable…provided you read the entire study and not simply the conclusion.
*Simple logic and a general understanding of where we came from as a biological species can go a long way in the study of fat (as well as nutrition in general) and its effects on human health. The fields of anthropology and general history are great places to start…then draw some conclusions of your own. My illustration of the hunter/gatherer human is a great example of this type of thinking. You take basic historical information and draw basic conclusions from it.

This is off the top of my head…plus it’s St. Patties, so I’m not being completely inclusive here with the specific references (obviously). However, I’m also not the type of person to hand-feed anyone information nor specific references…NOT because I’m an ass-hole (that’s for completely separate reasons), but simply because each persons path to knowledge should be their own and not dictated by another’s perceptions, interpretations and opinions.