The Food Hourglass - Wild about Walnuts

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To write this book – Beth’s story – I had to go back in time, to when Adrian was six and Paula was just two. Looking back I shudder to think

of some of the unsafe situations my family and I were placed in, but I would have made the same decisions then as now, for some behaviour is never acceptable and has to

be stopped to save the child.

A confused little girl. A broken father.

A shocking discovery.

Daddy’sLittle Princess

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THE

FOOD HOURGLASS

THE

FOOD HOURGLASS

THE FOOD HOURGLASS Stay younger for longer + lose weightDR KRIS VERBURGHDR KRIS VERBURGH

THE INTERNATIONAL NO. 1 BESTSELLER

provides a revolutionary insight into how food infl uences the way we age. Based on the latest

scientifi c discoveries, Dr Kris Verburgh’s eye-opening fi ndings will allow you to slow

down the signs of ageing through what you eat, reduce the risk of getting certain diseases –

and even lose weight in the process!

And the best thing?It’s not a diet so it’s easy to start and simple to continue. Through eating the right foods

at the right times, you’ll soon be seeing a healthier, younger-looking you.

Dr Kris Verburgh is a leading medical doctor and scientist of biogerontology (the science of the ageing process). Having written his fi rst book at just 16, now aged 27, he is one of the youngest and most prolifi c science writers in

the world and at the forefront of ageing research.

FINAL PRESS QUALITY PDF

The food hourglass 211

Fibre:

– takes care of a better bowel peristalsis;– infl uences the composition of gut bacteria, and because of this

also determines which vitamins, short chain fatty acids, and other nutrients are produced by the intestinal bacteria. These substances are of great importance to our general health;

– lowers the sugar peaks in the blood because it ‘envelops’ sugar molecules;

– can be added to soya dessert and soya yoghurt, but also to soup, fruit juice or vegetable juice.

There are 2 types of fi bre:– insoluble (in water) fi bre (such as oat bran);– soluble (in water) fi bre (such as inulin, Arabian gum, and

oligofructosis).

Consume 1 to 3 teaspoons of soluble fi bre, and 1 to 3 teaspoons of insoluble fi bre a day.

NutsFinally, we have arrived at the nuts! Nuts are very interesting foodstuffs. They contain lots of fats and that is why people often say nuts will make you fat, which is nonsense of course. It’s evident that nuts are loaded with fats, a nut consists of more than 50 percent fat. But we have already discovered that not all fats are alike. Nuts consist of very healthy fats. Walnuts are an important vegetable source of omega-3 fatty acids. Fish contains omega-3 fatty acids such as EPA and DHA, while walnuts contain a third type of omega-3 fatty acid, namely alpha-linolenic acid. Omega-3 fatty acids are known to make people lose weight instead of getting fatter. This may seem strange because, strictly speaking, 100 grams of fat contain about 900 kilocalories, which is quite a lot. But this has been measured by burning 100 grams of fat in a glass jar in a laboratory, where the resulting release of energy is measured (in kilocalories). However, the human body is not

Food_Hourglass_Book.indd 211Food_Hourglass_Book.indd 211 20/03/2014 16:2820/03/2014 16:28

212 The Food Hourglass

a glass lab jar, and it has different ways of dealing with the various types of fat it encounters. In short, the fats in walnuts are very different from the ‘fattening’ fats in a burger, or in fries.

Because walnuts contain so many omega-3 fatty acids they are also called ‘brain food’. As we have seen earlier, omega-3 fatty acids play an important part in the build-up and functioning of the brain. For example, research has demonstrated that Alzheimer-infected mice that are put on a diet of lots of walnuts deteriorate slower, in terms of their memory and learning ability, than mice that aren’t fed walnuts.175

But keeping the brain healthy is not the only thing that nuts do. Extensive studies demonstrate that nuts have a big infl uence on the heart and vascular system. Women who eat a handful of walnuts every day, have 45 percent less chance of contracting a cardiovascular disease, according to the Nurses’ Health Study, one of the most well-known studies ever conducted.176 Indeed, the conclusion of the researchers was: ‘Given the strong scientifi c evidence for the benefi cial effects of nuts, it seems justifi able to move nuts to a more prominent place in the United States Department of Agri-culture Food Guide Pyramid.’

They didn’t really act upon this recommendation, since the US Department of Agriculture has recently abandoned the food pyramid in favour of a food plate that consists of just four large sections (fruits, vegetables, grains, proteins, and a separate section for dairy products). Nowhere are nuts shown. Of course the main complaint is that this new food diagram is much too simple. And that’s certainly true! This food plate is ridiculously oversimplifi ed (since it is meant for the ‘general public’) and more than half of it consists of precisely those products we should consume less.

But let’s get back to the nuts. Walnuts in particular are very benefi cial to the heart and vascular system. Not only


The food hourglass 213

because walnuts contain omega-3 fatty acids, but because they also contain arginine, an amino acid that dilates the blood vessels and keeps the vascular walls healthy. Walnuts also contain different types of vitamin E. In the natural world, eight types of vitamin E exist. But most dietary supple ments contain just a single type of vitamin E, called alfa-tocoferol. This is fairly absurd, since the body doesn’t need just one type of vitamin E, but multiple types. Walnuts, on the other hand also contain gamma-tocoferol, among other things. This is a type of vitamin E that is said to be benefi cial to the blood vessels, unlike alfa-tocoferol, which is frequently used in dietary supplements.177

As a result of all these substances in nuts, the blood vessels will be less susceptible to cholesterol precipitation. People who eat almonds, for example, have fewer oxidised choles-terol particles in their blood.178 It is mainly the oxidised cholesterol particles that are sticky and cause a hardening of the arteries. Other studies have demonstrated that people who eat walnuts have 19 percent fewer ICAM proteins on their vascular walls. ICAM proteins are a kind of ‘harpoon’ that catch white blood cells and remove them from the bloodstream, where they can stick to the vascular walls and cause infl ammation, which in turn will cause the blood vessels to clog even faster (in this way you could regard harden ing of the arteries as a kind of infl ammatory disease).179

SUMMARY

Eating a handful of walnuts every day considerably reduces the chance of getting a heart attack.

Walnuts are benefi cial to the heart and vascular system because they contain the following substances, among other things:– omega-3 fatty acids that make sure the blood vessels are less

susceptible to infl ammation;Continued overleaf


214 The Food Hourglass

– several types of vitamin E that make sure the cholesterol par -ticles are less sticky;

– the amino acid called arginine, which widens the blood vessels.

Furthermore, studies have proved that walnuts can slow down the ageing of the brain.

Step 5: Sugar substitutes, healthy oils and fl avour enhancers

• Sugar• Salt• Oils rich in omega-6 (corn oil, sunfl ower oil, palm oil, sesame

oil), margarine, butter, high-fat sauces

replace with

• Sugar substitutes (stevia, tagatose, sugar alcohols, fruit)• Healthy fl avour enhancers (herbs, garlic, onion, lemon juice,

vinegar, potassium)• Healthy oils (olive oil, linseed oil, walnut oil, rapeseed oil,

soya oil, perilla oil)

Oils, butter, margarine, and high-fat saucesWhich is healthier: margarine or butter? Neither one of them, but actually, margarine is even unhealthier than butter. Which seems strange, at fi rst glance, because haven’t we seen lots of promotion for margarine in the last couple of decades as a healthy alternative to butter? After all, margarine con-tains healthy vegetable fats while butter consists of animal fats.

Nevertheless, margarine is unhealthier than butter, be-


Spine Confi rmed @ 28mm

HarperCollins: (Demy format trade-paperback) Front cover size: 135mm x 216mm

March 20, 2014 3:33 PMCover design © should be used where we own all rights, and Cover layout design © where we don’t.Bar code is imported at 80%.





Martin Topping10 April 14

REPRO NOTES

• Please print in the following order


CMYKPantone



ReversesOther

Yes---Gloss---–

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Spine Width?

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Author Photo?



Publisher




Home Sales

International Sales

Associate Publisher

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CMYK


ebook

UK £14.99*

*recommended price

ISBN 978-0-00-755616-8

9 780007 556168

Cover layout design © HarperCollinsPublishers Ltd 2014Cover photographs © Shutterstock.com

THE

FOOD HOURGLASS

THE

FOOD HOURGLASS

THE FOOD HOURGLASS Stay younger for longer + lose weightDR KRIS VERBURGHDR KRIS VERBURGH

THE INTERNATIONAL NO. 1 BESTSELLER

provides a revolutionary insight into how food infl uences the way we age. Based on the latest

scientifi c discoveries, Dr Kris Verburgh’s eye-opening fi ndings will allow you to slow

down the signs of ageing through what you eat, reduce the risk of getting certain diseases –

and even lose weight in the process!

And the best thing?It’s not a diet so it’s easy to start and simple to continue. Through eating the right foods

at the right times, you’ll soon be seeing a healthier, younger-looking you.

Dr Kris Verburgh is a leading medical doctor and scientist of biogerontology (the science of the ageing process). Having written his fi rst book at just 16, now aged 27, he is one of the youngest and most prolifi c science writers in

the world and at the forefront of ageing research.

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The Food Hourglass - Wild about Walnuts