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The Diet Myth: The Real Science Behind What We Eat, by Tim Spector
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We are all increasingly bewildered by the simple question of what to eat. Despite advice from experts, governments and dieticians about the dangers of too much fat, sugar and protein and lack of exercise, our nutrition - and the global obesity crisis - is getting worse.
Why can one person eat a certain meal and gain weight and another eat exactly the same food and lose pounds? Genes provide part of the answer, but we have been overlooking one vital aspect of diet that lies within us.
Thanks to recent breakthroughs, scientists have begun to examine the permanent residents in our guts: the thousands of previously unknown but essential microbes whose job it is to digest our food and keep us alive. Drawing on the latest science and his own research team's pioneering work, Professor Tim Spector explores the hidden world of the microbiome and demystifies the common misconceptions about fat, calories, vitamins and nutrients. Only by understanding how our own microbes interact with our bodies can we overcome our confusion about modern diets and nutrition to regain the correct balance of our ancestors.
Mixing cutting-edge discoveries, illuminating science and his own case studies, Spector shows why we should stop listening to the myths of diet fads and instead embrace diversity for a healthy gut and a healthy body.
- Sales Rank: #109480 in Audible
- Published on: 2015-11-26
- Released on: 2015-11-26
- Format: Unabridged
- Original language: English
- Running time: 764 minutes
Most helpful customer reviews
17 of 18 people found the following review helpful.
"We have a very depleted microbiome compared to our ancestors."
By E. Bukowsky
Does exercise help us lose weight? Should we avoid high-fat foods? What are the advantages and disadvantages of high-protein, Paleo, low-carb, vegetarian, and Mediterranean diets? How can a germ-free environment be deleterious to a child's development? Do artificial sweeteners help us take off pounds?
To gain some perspective on these and other topics, pick up "The Diet Myth," by Dr. Tim Spector, a Professor of Genetic Epidemiology at King's College London. How are we to understand the nutritional advice passed on by experts who offer conflicting opinions on weight control and other health issues? Dr. Spector points out that, although there is still much that we do not understand about the workings of the human body, randomized controlled trials conducted by reputable scientists offer possible answers to some of the questions that puzzle us.
Spector organizes his material into nineteen detailed and well-written chapters that deal with a variety of topics, including fats, protein, carbs, fiber, artificial sweeteners, preservatives, cocoa, caffeine, alcohol, vitamins, and antibiotics. Spector's easygoing and conversational style, as well as his diverting anecdotes, makes "The Diet Myth" entertaining as well as educational. This book has no recipes nor does Dr. Spector push a "one size fits all" solution to obesity and the many ills that plague us today. Instead, the author sheds much needed light on nutrition, genetics, and the role of friendly bacteria in keeping us healthy. The microbes in our intestines, our inherited traits, and the foods we eat all influence how we feel and function. If knowledge is power, then this volume may prove to be a useful tool for those who seek "to expose and demystify many of the most dangerous myths about modern diets."
43 of 52 people found the following review helpful.
Worth Reading
By theRook
This book had a lot of interesting information, but the focus was unclear – was it a book about the gut microbiome or about diet fads? I was hoping for a comparison of the research of people like Robert Atkins, Gary Taubes, Nina Teicholz, David Perlmutter, William Davis, John McDougall, Thomas Campbell, Loren Cordain and other prominent writers on nutrition and diet. Instead, many of the low carbs proponents are dismissed out of hand and their findings misrepresented. In his reasoning (which I agree with) against the Paleo Diet, I suspect he relies on Richard Wrangham's book, Catching Fire, which is never cited.
I had the impression that much of the information presented was taken from Gary Taubes' writing – but without any acknowledgement. Compare the following from Taubes, “The first New York City Marathon was in 1970, with 137 entrants; in 1980, there were 16,000 official entrants; and in 2008, 39,000...”, to this from Spector: “The New York Marathon began in 1970 with 137 runners and the London Marathon started modestly in 1981 – to date, over 850,000 joggers have crossed the finish line.” I found more examples, but more damning than anything else is that the entire book contains not one single mention of Gary Taubes or his work. Remarkable, given that Taubes is possibly the most influential writer on the topic of diet and nutrition.
Although Spector agrees with Teicholz's writing on the benefit of fats – the one's which he, coincidentally, also likes to eat - (she, at least, gets cited), he is still sitting on the fence with regards to red meat. He seems overly enamored with the Mediterranean Diet, which is coincidentally his own preferred food. Although he acknowledges failings in Campbell's The China Study, he is uncritical of a diet high in grains, veg and fruit.
Spector even gives an example of the Atkin's diet being used successfully for six months by an obese patient; he concludes that it failed because she gave it up! (How's that for logic?) Instead, he suggests that the obese try swallowing capsules containing human faeces from a non-obese person. And he thinks the Paleo guys are whacky?
To conclude, lots of interesting stuff about the gut, its micorbiome, and genetics which made it worth reading, marred by a failure to really engage with the findings of writers like Gary Taubes.
10 of 11 people found the following review helpful.
A Better Understanding of Current Health Topics
By Talvi
The Diet Myth can feel like a bit of a ramble until one recognizes that the author is talking about diet (nutrition) and not diet (weight loss). Author Spector (a geneticist) covers nearly every nutritional hot-topic right now - from paleo to superfoods - and discusses why they are useful and why they aren't (emphasis on the latter). The theme to this book is on gut diversity (abundant bacteria) and genetics - and how these may be the two keys to whether a healthy diet is achieved or fails (which may or may not include weight loss).
To cover such a broad topic, the book is broken down into sections. The first tackles microbes, energy, and calories. Fats (saturated, unsaturated, trans) then take up four more chapters. Protein (animal, non-animal, milk products), carbohydrates (sugars, non-sugars), fiber, artificial sweeteners and preservatives, cocoa, caffeine, alcohol, vitamins, some warnings (antibiotics and nut allergies), and best-before date usefulness are all discussed after. A final conclusion and glossary round out the book.
Since we have a Commonwealth genetics professor as an author, there is an emphasis on the importance of genetics with relation to everything from allergies to weight loss. The author has done many studies with twins and so those results figure through many of the chapters. But as well, he isn't afraid to state his opinions and some may find them controversial (such as comparing most diet fads as a religion with people following on faith rather than proven results). I found it refreshing to read, though, and appreciated that the author painstakingly backed up all his facts with notations and references.
Of interest to me was how so many studies touting one thing could be skewed into a completely misrepresented conclusion. He is careful to lay out the fallacies and the resultant bandwagons formed on those faulty assertions.
There are quite a few useful and enlightening discussions that anyone on a diet would certainly benefit from reading. But those with decent health will also find many topics as eye openers to understanding optimum health and longevity. This isn't a diet book or a diet myth debunker - it's a very large and in depth discussion of the health industry and relevant/current topics in that field.
The Diet Myth isn't necessarily easy reading - it is rather dense and straightforward. But the author also doesn't talk down to the readers and respects readers' intelligence. If there are some meanderings (I ended up skipping most of the alcohol chapter) they are still for the most part on the topic and provide insight into the topics. So although not a perfect book, there is still so much to learn and understand contained within. Reviewed from an advance reader copy provided by the publisher.
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