mustard greens, 81, 102, 181
MyPlate, 164-65
myrosinase, 81-82, 270
Natick Soldier Systems Center, 121-22
National Cancer Institute, 82
National Institutes of Health (NIH), 37, 55, 110, 295
Nazism, 116-18
nerve damage, 31
Netherlands, 146
neural tube defects, 273, 274
neurons, 44, 50
New Orleans, 157, 167, 170
New Start, 146
New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47
Newton, Sir Isaac, 11
New York City, 67, 161-64, 193; food awareness in, 161-64, 168
New York Times, 29, 52
niacin deficiency, 110-14
N-nitroso compounds, 34, 39
nutrient density, 179-82
Nutritarian diet, 17, 78-79, 92, 93, 177-202; age of death and, 268; animal protein and, 188-93; calories and, 183-87; cooking methods, 195-97; cost of, 193-94; fast food menu vs., 184; fruit desserts, 200-202; intact whole grains, 197-99; menus and recipes, 209-65; oils, 194-95; pantry, 199-200
Nutritarian Ranch Dressing, 223
Nutrition Journal, 26
nuts and seeds, 20, 27, 43, 51, 53, 70, 74, 79, 80, 85-87, 165, 181, 182, 183, 186, 197, 202, 294; Banana Nut Muffin Oatmeal, 216; health benefits of, 85-87; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; Nutritarian diet, 186, 199; oils, 51-56, 125-26; whole grains with, 199. See also specific nuts and seeds
Oakland, 158, 170
oatmeal: Banana Nut Muffin Oatmeal, 216; Overnight Cinnamon Apple Oatmeal, 218
oats, 130; Banana Oat Cookies, 260; Scrambled Oats, 219; steel cut, 198
Obama, Michele, 164
obesity, 2, 6, 12, 17, 20, 23-24, 26, 29, 30, 32, 33, 36, 55, 62, 64, 75-79, 89, 94, 102, 123, 148, 149, 179, 180, 267, 291; child, 95; cost of, 33; dementia and, 77; epidemic, 33; fast food and, 75-79; food deserts and, 154-55, 158, 164; mortality and, 178
oils, 15, 20, 21, 22, 38, 50-57, 79, 125-26, 178, 180, 194-95; cooking in, 194-95; death and, 53-56; fast food and, 50-57; oxidized, 50, 195. See also specific oils
okra, 102; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237
olive oil, 52, 53
omega-6 fatty acids, 50-57, 125, 126, 284; dangers of 50-57
omega-3 fatty acids, 35, 46, 50-51, 54-57, 60, 80, 109, 120, 125, 126, 146, 186, 189, 280, 283-84; supplements, 283-84; in vegans, 283
onion, 80, 83, 181, 185, 270; Avocado Toast with Grilled Onion and Tomatoes, 253; health benefits of, 83; Lentil Wraps with Peppers and Onions, 255
Open Journal of Preventive Medicine, 292
orange: Blueberry Orange Smoothie, 213; Orange Sesame Dressing, 223
Orange Sesame Dressing, 223
organic food, 145
osteoporosis, 35, 278, 280, 281
Overnight Cinnamon Apple Oatmeal, 218
oxidized oils, 50, 195
Paleo diet, 132
pancreas, 30, 39; cancer, 21, 34, 82
Pan-Roasted Vegetables, 247
pantry, stocking, 199-200
parasites, 60
partially hydrogenated oils, 38
Peach and Berry Breakfast Cobbler, 218
Pearson, Karl, 113
peas, 182
Pecan Crust, Sweet Potato Pie with Coconut, 264
pellagra, 99-114, 118, 119, 123; eugenics and, 112-14
Peppers and Onions, Lentil Wraps with, 255
personality, effect of food on, 57-58
pesticides, 16, 119
petrochemicals, 25
pharmaceutical industry, 95-96, 97
Philadelphia, 67, 145, 162, 193
Phillips, Robert, 4
phosphoric acid, 25
phosphorus, 25
phthalates, 25
phytochemicals, 12, 16, 19, 24, 43-45, 49, 60, 61, 80, 83, 84, 87, 92, 123, 132, 137, 160, 179-80, 189, 270, 279-80; definition of, 44
pie graph of food consumption, 43
Pie with Coconut Pecan Crust, Sweet Potato, 264
Pineapple and Black-Eyed Peas, Smoky Collard Greens with, 251
pita: Avocado Toast with Grilled Onion and Tomatoes, 253; Salad-Stuffed Pita with Creamy Almond Dressing, 257; Shiitake BLT, 257-58
pizza, 15, 16, 20, 37, 62, 272; Veggie Pizza, 259
Planck, Max, 140
Plantains, Mixed Greens with Fruits, Nuts, and Roasted, 231
plant foods. See beans; fruits; nuts and seeds; specific foods; vegetables; whole grains
Plessy v. Ferguson, 105
pneumonia, 277, 280
polyunsaturated fatty acids (PUFAs), 51
pomegranate, 84, 85, 181
Pone, Tennessee Corn, 252
popcorn, 36
pork, 34, 119
potassium bromate, 25, 38
potato, 36, 43; fried, 15, 36, 37, 195; Sweet Potato Fries, 258
poverty, 4-5, 10, 58, 66-68, 140, 142-44, 153; food deserts, 153-76; pellagra and, 99-114
predator populations, 130-32
pregnancy, 2, 62, 63, 158; diet during, 158-59, 273, 274, 276, 278, 284-86; folic acid and, 273, 274, 276; iron supplementation during, 284-86
Priddy, Albert, 115
prisons, 111, 115, 145-47; diet in, 145-47
processed foods, 1-13, 16, 43, 74, 78, 294; brain and, 41-68; disease and, 15-40; food deserts and, 153-76; industry, 118-23; military origins of, 118-23; shelf-life of, 121-23. See also fast foods; specific foods
prostate cancer, 21, 34, 82, 83, 86, 87, 88, 92, 94, 275
protein content of common foods, 182-83
puberty, 90; early maturation and breast cancer, 90-95
PUFAs (polyunsaturated fatty acids), 51
pumpkin: Butternut Squash Salad with Toasted Pumpkin Seeds, 226; New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47
Quiche, Crustless Spinach, 246
Quick Greens and Beans, 248
quinoa, 198; Quinoa Walnut Loaf, 248; Red Beans with Cajun-Spiced Zucchini and Quinoa, 249
Quinoa Walnut Loaf, 248
racism, 5, 100, 101, 104-10, 146; eugenics, 110, 112-18; white supremacy, 104-10, 113
radishes, 81
raisin, 200; Broccoli Raisin Salad, 226
Ranch Dressing, Nutritarian, 223
raspberries, 84-85; Raspberry Dressing, 224
Raspberry Dressing, 224
rats, and fast food, 58-60
recipes, 209-65
Reconstruction, 103, 105
Red Beans with Cajun-Spiced Zucchini and Quinoa (with optional chicken), 249
Red Lentil Sauce, 224
redneck (term), 100
Red No. 40, 26
red peppers, 181; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Lentil Wraps with Peppers and Onions, 255; Stuffed Red Peppers, 252
red wine, 288, 289
Refried Beans, Slow Cooker, 250
REGARDS study, 54-55
religion, 11
restaurants, fast food, 16, 17, 36, 119, 144, 154-58, 173, 176, 292
resveratrol, 288-89
retinopathy, 48
rice, 123; wild, 198-99
roasting, 31
Robert Wood Johnson Foundation, 172
safflower oil, 52
salads, 185-86, 210, 226-31, 270; Broccoli Raisin Salad, 226; Butternut Squash Salad with Toasted Pumpkin Seeds, 226; Calypso Salad, 227; Chickpea Tuno Salad, 228; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; as main dish, 185-86; Marinated Mushroom Salad, 229; Millet Salad with Veggies and Black Beans, 230; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; Salad-Stuffed Pita with Creamy Almond Dressing, 257; Taco Salad Wraps, 258-59
Salad-Stuffed Pita with Creamy Almond Dressing, 257
salt, 15, 18, 22, 28, 35-37, 59, 161, 162, 187, 282, 292-96; dietary amount of, 292-96; in fast food, 35-37; sea, 295-96
saturated fats, 52-53, 125, 295
sauces, 209-10, 221-25; Red Lentil Sauce,
224
sautéing, 195-96
scallions, 83, 181
school, 3; African American, 103-5; bullying, 142-43; lunches, 37-40, 61, 147-48, 173-74; party snacks, 173-74; poor performance, 3, 5, 10, 56, 57-58, 61, 63, 147-48, 159
science, 39; eugenics and, 112-18
Science, 64
Scrambled Oats, 219
Seattle, 168
seeds. See nuts and seeds
self-care, 95-97
Seneca, 41
serotonin, 50, 54, 59, 60, 109, 120
Sesame Dressing, Orange, 223
sesame seeds, 86, 181, 182
shallots, 83
shelf life of food, 121-23, 156
Shiitake BLT, 257-58
Shredded Brussels Sprouts, 250
Shrimp, Broccoli Stir-Fry with, 241
Siler, Joseph F., 110, 111
Simple Guacamole, 225
Six-Minute Baked Apple, 263
skin, 100; cancer, 88; pellagra, 99-114
slavery, 99-104, 106
Slow Cooker Refried Beans, 250
Slushie, Fruit, 261
Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251
smoothies, 209, 213-15; Blueberry Orange, 213; Chocolate, 213; “Drink Your Breakfast,” 214; Tropical, 215
SNAP benefits, 164, 171
social energy, 133-52; brain and immune function interaction, 137-41; genetics and, 133-35, 139-41; power to change and, 145-52; prisons and, 145-47
society, 8, 10, 12, 13, 42, 66, 129-52; animal world, 134-37, 142; fast food and, 129-52, 153-76; food deserts and, 153-76; pellagra and, 99-114; social energy, 133-52; status differences, 134-44
soda, 15, 16, 21, 29, 30, 35, 37, 48-49, 125, 162, 178; industry, 29, 173; serving size, 162, 164; tax, 162
sodium nitrite, 33, 34, 39
sodium phosphate, 25, 275
soups and stews, 31, 186-87, 194, 210, 232-39; Broccoli Lentil Soup, 232; Butternut Squash Soup with Mushrooms, 232-33; Citrusy Black Bean Soup, 233; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Creamy Tomato and White Bean Soup, 234-35; Dr. Fuhrman’s Anticancer Soup, 235; Easy Lentil and Chickpea Soup, 236; Herbed Split Pea Soup, 236; Nutritarian diet, 186-87; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237; Tempeh Chili with Sriracha, 238; West African Sweet Potato Soup, 239
South, 67, 164; crime, 67; diet, 54-55, 67, 100, 102-3, 109, 111, 112, 123, 142, 161; involuntary sterilizations, 115-16; pellagra, 99-114; slavery, 99-104, 106; white supremacy, 104-10, 113, 142
soybean oil, 51, 52, 55, 125-26, 174
soybeans, 44, 117, 123, 174, 191
Spam, 119
spinach, 102, 181, 182, 276; Crustless Spinach Quiche, 246
Split Pea Soup, Herbed, 236
squash, 102; Butternut Squash Salad with Toasted Pumpkin Seeds, 226; Butternut Squash Soup with Mushrooms, 232-33
Sriracha, Tempeh Chili with, 238
Standard American Diet (SAD), 9, 17, 50, 51, 68, 70, 74, 87, 88, 94, 121, 123, 156, 177-80, 268, 280, 292; age of death and, 268
starch, 83
statin drugs, 273-74
steaming, 196
sterilization, involuntary, 115-17
Stewart, Hayden, 175
Stir-Fry with Tempeh, Broccoli, 241
stomach cancer, 35, 83, 295
Strawbeany Ice Cream, 263
strawberries, 84-85; Strawbeany Ice Cream, 263
street vendor carts, 163-64
stress, 24, 141; oxidative, 24, 285
stroke, 2, 5, 12, 32, 35, 54, 75, 77, 88, 152, 293, 295, 296; epidemic, 32
Stuffed Red Peppers, 252
subsidies, food, 174-76
Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237
sucrose, 49
sugar, 18-22, 28, 29, 36, 46-49, 53, 59, 64, 65, 119, 165, 166, 178, 200-202; crime and, 64-68; depression and, 46-47; disease and, 20-21, 28-33, 46-49; industry, 29, 166
suicide, 55, 56, 64, 108, 144
sunflower seeds, 182
sunlight, 281
superfoods, top 20, 181
supermarkets, 167-68, 172
Super Simple Hummus, 225
Supreme Court, U.S., 105, 115-17
Sweden, 72, 130
Sweet Beet Carrot Bars, 219
sweeteners, 20, 21, 22, 28-33, 36, 46-49, 79, 165, 174, 200, 201; composition of, 49; disease and, 28-33, 46-49
sweet potato: Caribbean Greens and Sweet Potatoes (with optional fish), 242-43; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Sweet Potato Fries, 258; Sweet Potato Pie with Coconut Pecan Crust, 264; West African Sweet Potato Soup, 239
Sweet Potato Fries, 258
Sweet Potato Pie with Coconut Pecan Crust, 264
Taco Bell, 37
Taco Salad Wraps, 258-59
Tajikistan, 143
Takasaki, Yoshiyuki, 121
taxes, 152, 161, 162, 166, 168, 173
television, 48
tempeh, 191; Broccoli Stir-Fry with Tempeh, 241; Tempeh Chili with Sriracha, 238
Tempeh Chili with Sriracha, 238
Tennessee Corn Pone, 252
testosterone, 86
Thompson-McFadden Pellagra Commission, 110-11
3M Diet, 107, 123
thyroid disease, 26
Time magazine, 52
Toast with Grilled Onion and Tomatoes, Avocado, 253
tobacco industry, 166
tofu, 182; Caribbean-Spiced Baked Tofu, 243; Chickpea Tuno Salad, 228
tomato, 44, 87-88, 181; Avocado Toast with Grilled Onion and Tomatoes, 253; Creamy Tomato and White Bean Soup, 234-35; health benefits of, 87-88
toxic hunger, 26-27
toxins, 16, 24-26, 28, 43, 45, 288; in fish, 191-93; food additives, 25-26, 275; lead, 124-25; metabolites, 24-26, 27, 31; withdrawal symptoms, 24
trans fats, 38, 52, 295
triglycerides, 30, 32, 297
Tropical Smoothie, 215
turnips, 81
Twinkies, 119
ulcerative colitis, 56
United Kingdom, 25, 60, 64, 65, 67, 146, 166, 167, 287
United Nations, 143
U.S. Department of Agriculture (USDA), 153, 154, 164, 175
urban food deserts, 153-76; worst, 156-58
USA Today, 37
Vanilla or Chocolate Nice Cream, 265
Vardaman, James Kimble, 104
vegan diet, 189-91, 280, 283, 285
vegetable oils, 50, 52, 53, 55, 125-26
vegetables, 10, 22, 27, 28, 39, 43, 44, 47, 50, 58, 61, 67, 70, 74-75, 79, 101, 102, 119, 155, 159, 161-64, 165, 167, 175, 178, 181, 270, 289, 293-94; Breakfast Veggie Wraps, 217; cooking methods, 195-97; cost of, 174-75, 193-94; cruciferous, 80-81, 81, 82, 185; folate in, 272-77; G-BOMBS, 80-87; health benefits of, 80-82; Millet Salad with Veggies and Black Beans, 230; Nutritarian diet, 177-202; Pan-Roasted Vegetables, 247; Veggie Pizza, 259; whole grains with, 199. See also main dishes and vegetable sides; specific vegetables
Veggie Pizza, 259
Vinaigrette, Walnut Cream, 225
violence, 4, 10, 42, 55, 59, 124-26, 142, 146; fast food and, 64-68; lead and, 124-25; pellagra and, 100, 101, 106-10, 113; white supremacy, 104-10, 113, 142
vitamins and minerals, 43, 45, 146, 159, 179, 183; A, 160, 272, 278, 282; B, 46, 107, 112, 123, 160, 189, 272-77, 280, 282; C, 160, 189; D, 109, 272, 280, 281-82; deficiency, 159-60, 270-84; E, 189, 278, 279, 282; enrichment, 122-23, 177, 178; folate, 272-77; K, 280, 282, 283; supplements, 160, 270-86
Voices for Healthy Kids, 172-74
walnut, 51, 54; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; Quinoa Walnut Loaf, 248; Walnut Cream Vinaigrette, 225
Walnut Cream Vinaigrette, 225
Warm Blueberry Breakfast, 220
Washington, Booker T., 104
Washington, D.C., 67
watercress, 81, 181
water pollution, 192
Weekend Breakfast Frittata, 220
weight, ideal, 9
weight gain
, 3, 9, 12, 19, 23-24, 75-79, 179, 180, 267. See also obesity
weight loss, 8, 12-13, 27-28, 297; surgery, 281
West African Sweet Potato Soup, 239
wheat, 123
wheat berries, 198
White Bean Soup, Creamy Tomato and, 234-35
white flour, 16, 19, 20-21, 46, 87, 102, 107, 165, 174, 200, 272; disease and, 20-21
Whitehead, Alfred North, 99
white supremacy, 100, 104-10, 113, 142
Whole Foods Market, 169
whole grains, 43, 47, 74, 80, 193, 194, 197-99; combination with other foods, 199; intact, 197-99; Nutritarian diet, 197-99. See also specific grains
wild rice, 198-99
Wilson, Mark, 134-37
wok, 195, 196
women, 17, 70, 76, 142, 192; alcohol and breast cancer, 286-89; cancer rates, 89; diet during pregnancy, 158-59, 273, 274, 276, 278, 284-86; early maturation and breast cancer, 90-95; heart disease risk, 17, 77, 88; working mothers, 144
Women’s Health Initiative Memory Study, 284
Woolbright, Akva, 168-72
World Health Organization (WHO), 38, 77, 159, 165-66
World War I, 36, 294
World War II, 118-19, 275; effect on American diet, 118-23
wraps, 211, 253; Breakfast Veggie Wraps, 217; Lentil Wraps with Peppers and Onions, 255; Taco Salad Wraps, 258-59
yams, 102
Years of Potential Life Lost (YPLL), 154-55
Yellow No. 5, 26
Yellow No. 6, 26
Zambia, 143
zinc, 159, 272, 280, 282
Zucchini and Quinoa, Red Beans with Cajun-Spiced, 249
ABOUT THE AUTHORS
JOEL FUHRMAN, M.D., specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is the president of the Nutritional Research Foundation. He is the author of several books, including the New York Times bestsellers Eat to Live, Eat to Live Cookbook, Super Immunity, The End of Diabetes, and The End of Heart Disease.
ROBERT B. PHILLIPS was a vice president at Merrill Lynch suffering with sarcoidosis, a serious health condition that affected his breathing. Six months after discovering Dr. Fuhrman’s approach, his condition was completely reversed, and he quit his job at Merrill Lynch to help launch Dr. Fuhrman’s member support website. Robert continues to write and conducts research at Drexel University in the field of social energy. Robert lives in New Jersey with his wife, Marcia and two kids, Joseph and Jacob. And he has two other grown kids, Joey and Jennifer.
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