dietary wisdom

I just finished a great book by Gary Taubes called the Diet Delusion. A brilliant read.
He states the following conclusions based on 70 YEARS of scientific research....... eye opening I think

1) Dietary fat, saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilisation

2) The problem is the carbohydrates in the diet, their effect on insulin, and thus the hormonal regulation of homeostasis. The more easily digestible and refined the carbs, the greater the effect on our well-being, health and weight.

3) Sugars- sucrose (table sugar) and high-fructose corn syrup specifically- are particularly harmful. The simultaneously elevate insulin levels and overload the liver with carbohydrates.

4) Through their direct effect o insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes.

5) Obesity is a disorder of excess fat accumulation, not overeating and not sedentary behaviour.

6) Consuming excess calories does not cause us to grow fatter, any more than it causes a child to grow taller. Expending more energy than we consume does not lead to long-term weight loss- it leads to hunger!

7) Fattening and obesity are caused by an imbalance - a disequilibrium - in the hormonal regulation of adipose tissue and ft metabolism. Fat synthesis and storage exceed the mobilisation of fat from the adipose tissue and its subsequent oxidation. We become leaner when the hormonal regulation of the fat tissue reverses this balance.

8) Insulin is the primary regulator of fat storage. When insulin levels are elevated - either chronically or after a meal - we accumulate fat in the fat tissue. When insulin levels fall, we release fat from the fat stores and use it for fuel.

9) By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. The fewer carbohydrates we consume the leaner we will be.10) By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.

10) By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.