Book Read Free

Eat, Drink, and Be Healthy

Page 53

by Walter Willett


  pancreas

  and fats, 88

  and insulin, 113, 115, 117, 126, 177

  pancreatic cancer, 25, 38, 137, 166, 184, 214, 266

  pantothenic acid, 208, 237

  Parkinson’s disease, 159, 185

  pasta

  and carbohydrates, 88, 109, 127, 128

  and cardiovascular disease, 99

  and celiac disease, 267

  and cost of healthy eating, 258

  couscous as, 277

  and environment, 244

  and fats, 99, 103

  and folate/folic acid, 206

  and glycemic index/load, 118

  organic, 285

  and potassium, 228, 229

  shopping for, 284, 285

  sodium/salt in, 230

  as starch, 168

  and weight, 68, 71

  and wheat berries, 281

  whole grain, 283, 284, 285

  whole wheat, 132

  pastries/sweets, 267, 269, 272

  and carbohydrates, 112, 123

  and costs of healthy eating, 257, 259

  and fats, 76, 83, 97, 106–7, 180

  and fiber, 131, 162

  guidelines/advice concerning, 15, 20

  and healthy food choices, 274, 277, 278, 279, 280

  and weight, 49, 55, 56, 71

  Pauling, Linus, 215

  PCBs (polychlorinated biphenyls), 147

  peanut butter, 107–8, 127, 134, 135, 139, 141, 143, 258, 272

  peanut oil, 5, 76, 79, 104, 105, 288

  peanuts, 136, 138, 194, 211, 228, 258

  pear body shape, 46–47

  pellagra, 163, 205, 209

  people: as subjects of scientific research, 27–28, 35–36

  Perlmutter, David, 68

  Peru prisoners: calcium study of, 196

  phosphates, 184, 227

  phosphorus, 178, 202, 216, 239, 281

  physical activity. See exercise/physical activity

  physicians: and nutrition, 6

  Physicians Health Studies, 215, 222, 236, 269

  phytochemicals, 12, 108, 120, 122, 151, 157, 165, 167, 176, 273.See also carotenoids; vitamins

  phytoestrogens, 126, 144, 145–46, 221

  phytonutrients, 63, 109, 140, 146, 154, 163–64, 222

  plant foods, 3–4, 102–3

  importance of, 165

  and protein, 133–34, 137, 138, 146

  and weight, 68, 69, 72

  See also fruits and vegetables

  plant oils, 5, 68, 76, 79, 80, 100.See also specific oil

  Platina, Bartolomeo, 7

  Pollan, Michael, 3

  polyunsaturated fats, 23, 63, 89, 115, 141, 143

  and cholesterol, 91, 265

  and food labels, 286

  functions of, 79–80

  as good fat, 86, 88, 93, 94, 104, 106

  guidelines/advice concerning, 22

  and heart disease, 93

  hydrogenation of, 80

  sources of, 76, 79–80, 94, 104, 105–6

  studies about, 94

  as type of fat, 78, 79–80

  See also omega-3 fats; omega-6 fats

  popular diets, 66–70.See also specific diet

  pork, 21, 107, 142, 244, 246

  portion size, 49, 64, 69, 70, 257, 260, 270–71, 285

  potassium

  and blood pressure, 164, 227, 229, 263

  and caffeine, 229

  and coffee/caffeine, 229

  and food labels, 287

  and fruits and vegetables, 157, 229, 231

  and grain drain, 123

  guidelines/advice concerning, 227, 229, 239

  and healthy food choices, 275, 278

  and heart problems, 164, 227

  and hypertension, 229

  and kidneys, 229

  safety of, 229

  and sodium, 227

  sources of, 140, 157, 169, 227, 228, 229, 275, 278

  and stroke, 229

  supplements, 229

  and weight, 231

  potato chips, 71, 112

  potatoes, 131–32, 153, 194, 211, 228, 263, 271, 272

  and carbohydrates, 88, 94, 109, 112, 113, 124

  and chronic diseases, 124

  consumption of, 155, 168

  and costs of healthy eating, 258

  and diabetes, 124

  and fats, 87, 94

  frozen, 168

  and glycemic index/load, 118, 120–21

  guidelines/advice concerning, 3, 4, 11, 13, 15, 19, 19, 21, 155, 166, 168

  popularity of, 168

  and protein, 136, 139

  risks and benefits of, 167–70

  as starch or vegetable, 113, 168

  and weight, 53, 54, 55, 158

  and what are fruits and vegetables, 152, 155, 167–70

  Potter, John, 165

  poultry, 142, 234, 269, 272

  and environment, 243, 246, 248

  and fats, 95, 105

  guidelines/advice concerning, 15, 18, 19

  and iron, 225, 226

  and Mediterranean diet, 14, 253

  as protein source, 18, 134, 137, 138, 139, 141, 146, 264

  studies about, 254

  and weight, 54, 63, 68, 71

  See also chicken; turkey

  PREDIMED trial, 15, 55, 104, 140, 269

  pregnancy, 1, 130, 147, 233, 261–63

  and alcohol, 189

  and costs of healthy eating, 258

  and fats, 99, 261, 263

  and folate/folic acid, 206, 210, 212, 235, 261, 262

  guidelines/advice about, 5

  and iron, 225, 261, 262–63

  and protein, 258, 261

  and vitamins, 235, 261, 262

  and weight, 262

  “The Pregnancy Food Guide” (Brigham and Women’s Hospital), 263

  premenstrual syndrome, 209

  prepared foods, 129, 229, 264

  processed foods, 15–16, 19, 71, 121, 129, 130, 259, 264

  processed meat, 63, 102, 106, 137, 139, 267

  guidelines/advice concerning, 3, 5, 19, 21

  progestins, 181, 201

  prostate cancer, 38, 63, 100, 102–3, 214, 217, 232

  and calcium, 182, 199, 219, 225

  and fruits and vegetables, 153, 160–61, 167

  and hormones, 181

  and milk/dairy products, 181–82

  and protein, 134, 137, 139, 141

  and soy, 142, 144–45, 146

  studies about, 181–82

  and zinc, 233, 234

  protein, 50, 89, 119, 130, 133–49, 226, 264

  in average American diet, 135

  and bones, 139, 223

  and calories, 50, 52, 135

  and carbohydrates, 119, 127, 139, 146–48

  and children, 133, 134, 135, 138

  cost of producing, 244

  and costs of healthy eating, 257, 258

  and environment, 244, 246, 248

  and exercise/physical activity, 134, 149

  and fats, 108, 119, 139, 141, 146, 147

  and fiber, 139, 141

  and food labels, 287

  guidelines/advice concerning, 3, 5, 11, 12, 15, 18, 18, 19, 19, 22, 134, 135, 145, 250

  and healthy food choices, 275, 276, 277, 278, 279, 280

  high-quality, 134

  and immune system, 138

  importance of, 107, 133, 139, 270

  lack of knowledge about, 133

  and Mediterranean diet, 146

  and milk, 178

  mixing of, 146

  and muscles, 134, 149

  packages, 139, 141, 146, 257, 258, 270

  and pregnancy, 258, 261

  and premature death, 138

  prevalence of, 135

  questions about, 133

  selecting best, 146, 148

  sources of, 5, 11, 12, 15, 18, 19, 110, 133–39, 141, 146, 183, 246, 248, 258, 264, 275–81, 288

  and soy, 136, 142–46

  stocking kitchens with, 288

  s
tudies about, 137, 138

  supplements, 146, 149

  and traditional diets, 256

  and vitamins, 203, 208–9, 213, 217, 223

  and weight, 50, 52, 53–54, 63, 66, 68, 69, 70, 73, 74, 116, 133, 135, 138–39, 146

  what is, 133–34

  See also specific health condition or source of protein

  Quetelet Index. See BMI

  quinoa, 111, 132, 260, 267, 273, 279, 288

  RDAs (recommended daily allowances), 21, 135, 237–39.See also specific vitamin, mineral or food

  rectal cancer. See colon/colorectal cancer

  red meat, 23, 235, 269, 272

  and carbohydrates, 109, 158

  and environment, 243, 244–46, 248

  and fats, 76, 94, 95, 97, 101, 102, 104, 105, 106, 107, 110

  guidelines/advice concerning, 3, 5, 9, 15, 16, 18, 19, 19, 20, 21, 22, 250

  and iron, 225, 226

  and Mediterranean diet, 253

  and protein, 18, 107, 133, 137, 138, 139, 146, 147, 148, 183

  studies about, 2

  and weight, 55, 63, 64, 68, 70, 71, 158

  See also specific health condition

  refined carbohydrates, 88, 111, 146, 158

  and costs of healthy eating, 257

  and glycemic index, 119

  guidelines/advice concerning, 3, 250

  and weight, 63, 69, 86, 116, 158

  refined grains, 125, 127, 128, 212, 273

  and carbohydrates, 109, 111, 112, 113, 116, 119, 122–24

  definition of, 122

  and glycemic index/load, 120

  and grain drain, 123

  guidelines/advice concerning, 3, 5, 19, 19, 250

  swapping, 119

  and weight, 56, 67, 71

  restaurants, 64, 128, 130, 246, 259

  resveratrol, 190

  retinol. See vitamin A

  riboflavin, 49, 123, 208, 237

  rice, 54, 55, 68, 109, 111, 112, 134, 135, 206, 253, 285.See also brown rice; white rice; wild rice

  rose plant family, 153

  Russian Air Force diet, 66

  rye, 279–80

  safflower oil, 76, 82, 98, 105

  salt, 12, 49, 71, 139, 157, 167, 171, 256, 263–64, 287

  hidden, 230, 231, 264

  See also sodium

  Salt Institute, 10

  satiety, 52, 71

  saturated fats, 23, 78, 89, 143, 180, 208, 225, 248, 272

  as bad, 76, 86–87, 88, 90, 91, 94, 104, 106, 107, 108, 110

  and carbohydrates, 88

  and cholesterol, 91, 157, 265

  and food labels, 286

  functions of, 78–80, 84

  guidelines/advice concerning, 12, 13, 16, 22, 87, 97–99, 250

  and milk/dairy products, 179–80, 182, 192

  and nuts, 140, 143

  and protein, 139, 141, 146

  sources of, 76, 78, 94, 97, 106, 107, 108, 110, 199

  studies about, 26, 34, 35, 94–96, 254

  substitutes for, 94–96, 108

  and weight, 63, 64, 68, 86

  See also specific health condition

  sausage, 54, 68, 109, 110

  Scandinavian prisoners: calcium study of, 196

  Scarsdale diet, 66

  school lunch programs, 9

  scientific research

  answers from, 96

  challenges of doing, 27–35

  contradictions in, 25–37

  cost of, 29

  and Dietary Guidelines for Americans, 20, 21

  and educated guesses, 26

  and evidence, 26

  and Healthy Eating Pyramid, 16–17

  and improvement in American diet, 23–24

  and large studies, 36

  methods for doing, 28–35

  as misleading, 29–30

  people as subjects of, 27–28

  and recommendations for healthy eating and drinking, 2–3, 5

  and revision of dietary guidelines, 8–9, 20–21, 23

  and revision of Food Guide Pyramid, 13–14

  and sand grains/small pebbles analogy, 27

  and volume of information, 25, 26

  See also specific study or method

  scurvy, 174–75, 205, 215

  seeds, 15, 146, 161, 223, 229

  and fats, 80, 98, 105, 106, 143

  and fruits and vegetables, 151, 152

  and Mediterranean diet, 253

  and weight, 71, 72

  selenium, 123, 126, 221, 232–33, 239

  Seven Countries Study, 34, 90, 91, 253, 254, 255, 260

  sex hormones, 59, 195, 200, 201

  Shalala, Donna, 33

  Shanghai: soy study in, 144, 145

  shopping, grocery, 282

  shortening, 76, 80, 83, 106–7, 287.See also lard

  Simplesse, 108

  Singapore: calcium intake in, 197

  sitting. See inactivity

  skin

  cancer of, 232

  color of, 218, 219

  and hydration, 171–72

  and vitamin D, 216, 218, 219

  sleep, 38, 189

  smoking, 1, 216, 252, 268

  and blood pressure, 231

  and cancer, 102, 158, 161, 189, 266

  and coffee, 184

  and heart disease, 85, 91, 93, 137

  and Mediterranean diet, 255

  studies about, 28, 29–30, 37

  and weight, 42, 50, 73

  smoothies, 169, 175, 176

  snacks, 5, 52, 159, 180, 271, 272

  and weight, 52, 54, 65, 68, 70

  soda

  caffeine in, 184

  calories in, 51, 65, 176, 186, 191

  and carbohydrates, 112, 124, 177

  and children, 178

  and cholesterol, 177

  and costs of healthy eating, 257, 259

  and diabetes, 124, 177, 178

  diet, 177–78

  guidelines/advice about, 15, 20, 22

  and heart disease, 177

  and hydration, 173, 174, 176–78

  and improvement in American diet, 24

  and kidneys, 177

  and magnesium, 227

  as milk swap, 181

  studies about, 177, 178

  and triglycerides, 177

  and weight, 51, 55, 56, 65, 176, 177–78

  See also soda industry; sugar-sweetened beverages

  sodium, 13, 22, 141, 175, 227, 229, 231–32, 263, 287

  guidelines/advice concerning, 231, 232, 263, 287

  safety of, 232

  soft drinks. See soda; sugar-sweetened beverages

  solanum plant family, 153

  Song, Mingyang, 138

  soup, 55, 71, 130, 172, 267, 274, 276, 280

  South Beach diet, 63, 68, 69, 109

  soy beverages, 178

  soy milk, 107, 204, 224

  soy/soybeans, 5, 22, 120, 127, 130

  and brain, 145

  and calcium, 194, 225

  and calories, 143

  and cholesterol, 142–43

  dark side to, 145–46

  and exercise/physical activity, 143

  and fats, 105, 143

  guidelines/advice concerning, 148

  and healthy food choices, 272

  labels for, 142–43

  and menopause, 142, 144, 148

  plant family for, 153

  as protein source, 136, 138, 142–46, 148, 164, 288

  studies about, 144

  and substitution, 143–44

  supplements, 146

  and vitamin K, 224

  and weight, 54, 68, 133, 158

  See also soy milk; soybean oil; specific health condition

  soybean oil, 76, 80, 81, 82, 98, 99, 105, 106, 223, 257, 268, 288

  special interest groups, 9, 10, 12, 17, 20–21.See also specific group/organization or industry

  Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), 9, 168

  Speizer, Frank, 33

  spe
lt, 280

  spina bifida, 205–6, 210, 212

  sports drinks, 191

  starch, 54, 162, 271

  and blood sugar, 271, 273

  and calories, 273

  and carbohydrates, 111, 112, 113

  and fruits and vegetables, 158, 167–70

  and glycemic index/load, 117, 120–21, 122

  and grains, 127, 128, 273

  guidelines/advice about, 17, 20, 155

  and organic foods, 283

  risks and benefits of, 167–70

  sources of, 113, 271

  studies about, 28

  See also specific health condition

  statins, 188, 265, 266

  stomach

  cancer of the, 254

  and carotenoids, 214

  stress, 28, 67, 86, 195, 200.See also hypertension

  stroke, 1, 2, 89, 199, 201, 251, 252, 266

  and alcohol, 187, 188

  and blood pressure, 263, 264

  and carbohydrates, 256

  and cholesterol, 85, 265

  cost of, 85

  and costs of healthy eating, 259

  and death, 267

  and diabetes, 264–65

  and exercise/physical activity, 59

  and fats, 79, 81, 84, 85, 98, 256, 266

  and folate/folic acid, 156, 212

  and fruits and vegetables, 150, 155, 156, 157, 168, 169, 256

  and glycemic index/load, 125

  and grains, 125, 126

  guidelines/advice concerning, 16, 22, 266

  in Japan, 256

  and lifestyle, 266

  and Mediterranean diet, 266

  and memory, 268

  and potassium, 229

  and protein, 148, 256

  and salt, 256

  studies about, 29, 31, 156, 254, 266

  and traditional diets, 256

  and vitamins, 163, 213, 217

  and weight, 38, 59

  Subway diet, 66

  sucrose, 112, 129

  sugar

  added, 129, 191, 258, 264, 287

  brown, 129

  and calories, 129, 132, 186

  and carbohydrates, 111, 112–13, 115, 116–17, 119, 127, 128

  and cholesterol, 265

  in coffee, 186, 191

  and costs of healthy eating, 257, 258

  and energy, 110

  and fats, 87

  and fiber, 128, 162

  and food labels, 132, 287

  and fruits and vegetables, 164, 167

  guidelines/advice concerning, 8, 20

  and insulin, 115, 271

  and juice and smoothies, 169, 175

  and organic foods, 283

  simple, 177

  sources of, 110

  and starch, 271

  studies about, 28

  substitutes for, 177

  and tea, 191

  types of, 112

  and weight, 49, 69, 71, 86

  See also blood sugar; glucose; glycemic index; glycemic load; sugar-sweetened beverages; specific health condition

  Sugar Busters Diet, 69

  sugar-sweetened beverages, 23, 158

  and calories, 176, 186, 191

  consumption of, 110

  and glycemic load, 120

  guidelines/advice concerning, 3, 5, 18, 19, 19, 20, 21, 22, 250

 

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