The Plant Paradox In many ways, the information age has improved our lives. Unfortunately, the proliferation of information in the form of unsubstantiated ‘facts’ can make finding useful information frustrating. In the domain of nutrition, the tsunami of junk science and fake news has reached a point where useful information can be challenging to find. Even selecting a helpful nutrition book based on five-star reviews has become problematic. Often books by people with awesome sounding credentials are little more than infomercials for products. Recently, my attention was drawn to a book that sets a new standard for questionable information about nutrition. The book is “The Plant Paradox,” by Steven Gundry, MD. As with many books of its genre, the author’s premise is that an overlooked part of the diet that humans have consumed for over 100,000 years is the reason for almost all ills. You can only wonder how populations of the healthiest people on earth (Blue Zones) survived the ‘toxic’ foods he identifies? As the author explains, the gremlin is a type of carbohydrate-binding proteins found in all foods called lectins. It seems the main argument against lectins is that they violate what the author believes to have been the true Paleo diet. The problem with the claim is that evolutionary anthropologists are virtually all in agreement that there was no ‘one’ Paleo diet and that people from that era ate what they could find which was mostly plant-based whole foods. Of course, these would have been foods with an abundance of fiber, unlike the cultivated higher carbohydrate foods available now. As with many popular books that profess findings the medical community has never known, the author suggests that we look no further than his “private research”. Granted, the book has a substantial number of references which project a halo of credibility. Disappointingly, they don’t connect with the subjects discussed. Also suspect are many claims with no references. Compared with good fiction, this book holds attention as amazing claims come pretty fast. Least we become lost in the details, the author guides us through a maze of knowledge previously unexplored by the brightest doctors and scientists on the planet. In the list of foods to avoid, Dr. Gundry clearly goes where none before dared. Who would have guessed that beans, peas, lentils, potatoes, tomatoes, grains, and fruit are dangerous foods? Dr. Gundry’s claim that lectins as a class are hazardous is not supported by the evidence. There are many types of lectins and some are very beneficial and some are not. The best evidence shows that some lectins are needed and that some are even protective against cancer. Not to worry, should anyone get excessive lectins in their diet, Dr. Gundry sells an amazing line of supplements to save you. Now comes the big question. How does a $27 hardcovered infomercial become a near five- star book on Amazon? Oh, well, while the book may fail in the science and nutrition category, it does have an element of humor. One has to laugh at the endorsement of the book by Dr. Oz, the very definition of self-serving, profit at any cost, health advice. Regrettably, many seemed to have assumed that because the book was written by a person with a medical degree from a prestigious institution and printed between hardcovers that the author has facts. Unfortunately, that’s not what I found. Even more troubling, reviews and blogs scattered across the internet now quote Dr. Gundry’s opinions as facts. Much of the book is self-congratulatory descriptions of the author’s unique ability to diagnose conditions other experts failed to recognize. Of course, in these stories, sketchy anecdotes are the evidence offered. Then at page 201, the dietary recommendations are finally revealed in a detailed list that runs about two pages in small print. A complementary page follows with a list of foods to avoid. Among the 80+ foods to avoid are rice, potatoes, cereal, peas, legumes, green beans, corn, chickpeas, pumpkin, peanuts, cashews, cucumbers, zucchini, tomatoes, bell peppers, wheat, and quinoa. Seriously, there’s not much left to eat! It’s possible that people have been helped by Dr. Grundy’s advice but then almost anyone eliminating processed foods and fast foods could get improvements in health. As a food elimination diet, there will also be some that improve although the rationale for food elimination seems no better than random choice. Many can eat nuts and some can’t. Everyone is different. The problem is that most claims are not verifiable as being appropriate for most people. As an example, numerous studies have confirmed that whole grain fiber intake is closely correlated with health and longevity. So, why broadly recommend eliminating foods with fiber? Dr. T. Colin Campbell best describes the shortcomings of Dr. Gundry’s book with the following assessment. “What a shame that this type of unscientific nonsense creates so much unnecessary confusion, with deadly consequences. One could indeed have an interesting discussion about the health-effects of lectins, both good and bad, but this book does not provide it. Further, highly replicable and reliable scientific evidence now shows that a diet of whole plant-based foods, as part of a lifestyle of appropriate hydration, physical activity, and outdoor activities maintains and restores health far more profoundly than our contemporary practices. We also know that this evidence challenges our existing system which is too much about commerce and too little about public health. To say that people are confused is an understatement and it is this confusion that invites scams like this book. Also, there are many who want to hear good things about their bad habits. We can only hope that this newly invented fad, based on such unethical and self- serving behavior, will pass quickly.” An ability to recognize fake nutrition claims can be challenging for doctors trained in specialties with minimal nutrition training. This need for knowledge is why I became board certified in lifestyle medicine. Knowing that I have evidence from thousands of studies to base my recommendations on is a comfort to me. Hopefully, you will avoid being sidetracked by misinformation in the many poorly researched diet and nutrition books promoted as the next great thing. Sadly, even five-star rated nutrition books are sometimes based on bad science. What I can offer is a short list of books that made it into my personal five-star list. When you need a good book, let me suggest one I trust. Nancy Neighbors, MD Huntsville, Alabama Good News Now the good news, beans, peas, and lentils are nutritious, inexpensive, and easy to prepare. Try the recipe below. Easy Black-Eyed Peas Ingredients: • 2 pounds of dried black-eyed peas • 1 large onion • 1 tsp dried, ground coriander • 2 tsp salt • 1 tsp garlic powder • 1 tsp smoked paprika Rinse peas thoroughly in water, and then cover with water in a Crockpot. After peeling the onion, it may be finely chopped or cut in halves for flavor. Place all ingredients in a Crockpot and cover with water. Then add the seasonings and cook on low for 5-6 hours or high for 4 hours. Serve with your favorite meal as a nutritious source of carbohydrates, protein, fiber, vitamins, and minerals. For variety, add additional flavorings or salsa. Today's Family Physician The One Doctor Specializing in All of You: Children, Adults, Seniors & Women's Health |