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Colin Campbell, Thomas Campbell
Chinese study. Findings of the largest study of the relationship between nutrition and health

Published with permission from BenBella Books c / o PERSEUS BOOKS, Inc. and the agency of Alexander Korzhenevsky.

Published in Russian for the first time

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet and corporate networks, for private and public use without the written permission of the copyright holder.

Legal support of the publishing house is provided by the law firm "Vegas-Lex"

This book is well complemented by:

Longevity rules

Dan Buettner

Healthy to death

A.J. Jacobs

The age of happiness

Vladimir Yakovlev

Healthy habits

Lydia Ionova

Partner Foreword

Dear readers, if you are holding this book in your hands, then get ready for amazing discoveries!

This book will break many stereotypes about proper nutrition and a healthy lifestyle in general. She will tell you how food can cause and influence many chronic diseases, which foods should be consumed in order to be healthy and which should not.

The book "Chinese Research" will become a real discovery for you, and it has become for us, the largest supplier of nuts and dried fruits to Russia, the GUD-FOOD Group of Companies.

After examining its content, we were amazed at the results of a study conducted by Dr. Colin Campbell, professor, one of the world's leading experts in the field of food biochemistry. Nutritional stereotypes are so ingrained in our traditions that the contents of the book initially aroused surprise and indignation. The author of the book provided the reader with all the necessary data on which we can conclude: many of the products, the benefits of which we have been told from childhood, not only do not bring a positive result for human health, but also destroy it over time, causing such well-known diseases as ischemic disease heart, diabetes, cancer of various organs, etc. It is noteworthy that among the important foods in the diet, the author singles out nuts. In his opinion, their rational use undoubtedly benefits the body. As a professional in its field, "GOOD-FOOD" has a deep knowledge of the benefits and unique properties of this product. For 16 years the company has been supplying large stores and food enterprises in Russia with nuts and dried fruits. The impressive experience and the presence of its own laboratory give the company the opportunity to study these products in detail. Undoubtedly, nuts, as well as dried fruits, are natural sources of good health and an important component of proper nutrition. The data presented in the book fully confirms this fact.

As a partner of the book "China Study", we want to express our caring position on the health problems of modern society. According to statistics, in 2013, more than a third of the population of Russia is obese, about 3 million patients with diabetes are registered, 2.5 million people are registered with malignant tumors, and the share of total mortality in Russia from cardiovascular diseases is 57%. The statistics are terrifying, but each of us has a chance to avoid these problems and live a long and happy life. This book will help you to take a fresh look at many diseases that are directly related to nutrition and which can be avoided with the right approach to the daily diet.

We wish you success on the path to good health and longevity, and we will be glad if our products will help you to walk this path with pleasure and pleasure!

Igor Petrovich Baranov,

President of the GUD-FOOD Group of Companies

Preface to the Russian edition

I have been engaged in dietology for over 15 years, and it seemed to me that there was nothing in this area that could surprise me - after all, I am aware of all the new information, I train doctors at my clinic using British and American guidelines. Together with my colleagues, I was the first from Russia to study at the School for the Treatment of Obesity in Cambridge. Every year at international scientific congresses, I learn about all new trends and significant research results. Yes, I thought that some new nuances might appear, but so that my ideas about "what is good and what is bad" in dietetics completely turned upside down - I could not even imagine this! But this is exactly what happened when I, as a scientific editor, participated in the work on Dr. Campbell's book "China Study", for the first time translated into Russian.

For me, the author has absolutely achieved his goal of “changing the way society thinks about nutritional information - removing ambiguities and making health simple and straightforward, while basing his claims on evidence from peer-reviewed nutritional research published in peer-reviewed experts in professional publications ”.

This is a revolutionary book that will not leave anyone indifferent: you will either become an ardent follower or an implacable opponent of Colin Campbell. Protein dieters are in for a bit of a disappointment, and I can already see bodybuilders ruthlessly criticizing "this American upstart." It's hard to imagine what will happen at the Institute of Nutrition, which issues its verdicts on the benefits of fast food! Most likely, the Russian scientific community will pretend that nothing happened and who this Campbell is, they do not know! Well, suppression and rigging of research results to please food manufacturers is not only Russian, but also, as Dr. Campbell writes, American reality. He points out that “the industry is not just monitoring 'dangerous' science projects. She actively promotes her version, regardless of the potential negative consequences for human health, doing this to the detriment of scientific objectivity. Particularly alarming is the fact that representatives of academic science are doing this, while hiding their true intentions. "

I would especially recommend this book to my fellow physicians. Since for Russia, as well as for America, “such a situation is relevant when doctors who do not have sufficient training in the field of nutrition prescribe milk and nutritional cocktails based on sugar to overweight diabetics; a diet high in meat and fat for patients seeking weight loss; and supplemental milk for patients with osteoporosis. The health damage caused by doctors' ignorance about nutrition is mind-boggling. " Perhaps this book will help make the “personal graveyard” of each doctor a little smaller.

If a miracle happens and the people who make decisions about the nutrition of our nation do not remain indifferent and criminally careless (or criminally cynical), then our children and grandchildren may have a chance not to lose their health in kindergarten and school canteens!

And every adult, after reading this book, will be able to make their own informed choice based on reliable information. I have already made mine and for the first time in my life observed Great Lent this year, because the restrictions on food set by him absolutely coincide with the recommendations of Colin Campbell!

And I am very proud that I personally know Professor Philip James, who did not allow the implementation of the intention to "bring the World Health Organization to its knees if it does not abandon its recommendations" to please the industry lobby. Will this happen in our country? Wait and see!

Lydia Ionova,

dietitian, founder of the "Clinic of Dr. Ionova",

Dedicated to Karen Campbell - her incredible love made this book appear

And to Thomas McIlvane Campbell and Betty Demott Campbell for their amazing gifts

Foreword

If your life is similar to the life of most modern Westerners, then you are surrounded by chain fast food outlets. You are bombarded with fast food ads. You see other advertisements for weight loss, which say you can eat anything, not exercise, and still lose those extra pounds. In today's world, it's easier to find a Snickers bar, Big Mac or Coca-Cola than an apple. And your kids eat in the school cafeteria, where the vegetable experience is limited to ketchup on a hamburger.

This is what Yale University nutrition scientists and activists call the toxic food environment. Most of us live in this environment today.

The unforgiving truth is that some people make huge amounts of money selling junk food. They want you to continue to eat the food they sell, even though it makes you fat, your vitality dries up, and your life expectancy and quality of life decrease. They want you to be submissive, suggestible, and ignorant. They don't want you to be informed, active, and energized, and they are willing to spend billions of dollars every year to achieve their goals.

You can come to terms with this and put yourself at the mercy of the junk food producers, or you can develop a healthier and more life-affirming relationship with your body and the food you eat. If you want to be full of health, fit, have a clear mind and a cheerful spirit, then you need an ally.

Fortunately, you just have such an ally in your hands. Colin Campbell, Ph.D., is widely recognized as a brilliant scientist, passionate researcher, and great humanist. Having the pleasure and honor of being his friend, I can state this and add something else: he is also a man of great humility and depth.

Professor Campbell's book "China Study" is a veritable ray of light in the modern dark realm, illuminating nutrition and health issues so clearly and completely that you will never again become a victim of those who profit from your ignorance, misunderstanding and submissive eating of what they sell. products.

In my opinion, one of the many benefits of this book is that Campbell is not just presenting his findings to you. He does not preach from above, pointing out to you, like a child, what is and what is not. Instead, like a trusted friend who has managed to learn, discover and accomplish more in life than many of us can even imagine, he unobtrusively, clearly and professionally brings you the information you need to fully understand issues related to diet and health. It gives you the freedom to make informed choices. Of course, he gives advice and advice, and they are excellent. But he always shows how he came to certain conclusions. Information and truth is what matters. Its sole purpose is to help you live your life as informed and healthy as possible.

I have already read the China Study twice and each time I discovered a lot. This is a bold and wise book. It's incredibly helpful, superbly written, and essential. Campbell's work is groundbreaking yet striking in its clear and concise manner of presentation.

If you want to eat eggs and bacon for breakfast and then take your blood cholesterol-lowering medication, it's up to you. However, if you intend to truly take care of your health, read the China Study and start doing it! If you heed the advice of this outstanding consultant, your body will thank you every day for the rest of your life.

John Robbins, author of Diet for a New America, Reclaiming Our Health and The Food Revolution 1
John Robbins is one of the world's leading experts on the impact of diet on human health. His books Diet for a New America, Reclaiming Our Health, and The Food Revolution became bestsellers. Approx. ed.

Introduction

The public's need for information about healthy eating has always amazed me, even after I dedicated my life to experimental research in this area. Diet books have become long-term bestsellers. Almost every popular magazine has recommendations, newspapers regularly publish articles on the topic, and healthy eating is constantly discussed on television and radio.

Given this wealth of information, are you sure you know how to improve your health?

Should you buy food labeled "organic" to avoid exposing your body to pesticides? Are environmental changes the main cause of cancer? Or is your health condition "predetermined" by the genes you received at birth? Do you really get fat from carbohydrates? Should you be concerned about the total fat you eat, or just saturated fat, or trans fat? What vitamins should you take, and should you do it at all? Are you buying extra fiber-fortified foods? Should you eat fish, and if so, how often? Do soy foods help prevent heart disease?

It seems to me that you are not quite sure about the answers to these questions. And you are not alone. Despite the large amount of information and different opinions, very few people really know what to do to improve their health.

And the reason is not that no relevant research has been carried out. They were carried out. We know a lot about the relationship between nutrition and health. However, real science is buried under a mass of unnecessary and even harmful information: it is pseudoscientific research paid for by food companies, newfangled diets and propaganda carried out by the food industry.

I want to change that. I want to give you a new framework for understanding nutrition and health that will help you clear your doubts, prevent and treat disease, and lead you to a fuller life.

I have been in the system for almost 50 years, held very high positions, developed and led large research projects, decided which ones would be funded, and used a lot of research materials to prepare reports for national expert councils.

Many common beliefs about food, health, and disease are wrong:

Synthetic chemicals in the environment and food, no matter how harmful they are, are not the main cause of cancer.

The genes that you inherit from your parents are not the main factor in determining whether or not you fall prey to one of the top ten causes of death.

With the hope that genetic research will ultimately lead to cures for various diseases, the more effective solutions that exist today are being ignored.

Careful monitoring of your intake of any nutrient, such as carbohydrates, fats, cholesterol, or omega-3 polyunsaturated fatty acids, will not lead to better long-term health.

Vitamins and supplements will not give you long-term protection against disease.

Medication and surgery do not cure diseases that kill most people.

Your doctor probably doesn’t know what to do to achieve the best possible health condition for you.

I offer you nothing more and nothing less than a revision of your ideas about good nutrition. The provocative results of my forty years of biomedical research, including the findings of a 27-year laboratory program (funded by the most reputable foundations), show that eating well can save your life.

I will not ask you to believe in conclusions based on my own observations, as some popular authors do. There are 750 references in this book. 2
The bibliography is available on the website www.mann-ivanov-ferber.ru/books/healthy_eating/the-china-study. Approx. ed.

And the vast majority of them are primary sources of information, including hundreds of scientific publications by other researchers that point to ways to reduce the risk of cancer, heart disease, stroke, obesity, diabetes, autoimmune diseases, osteoporosis, Alzheimer's disease, kidney stones, and vision loss.

Dietary changes can help diabetic patients stop taking medications;

For the treatment of cardiovascular disease, dietary changes are sufficient;

The occurrence of breast cancer is associated with the level of female hormones in the blood, which is determined by the food consumed;

Eating dairy products can increase your risk of prostate cancer;

The antioxidants found in fruits and vegetables improve mental performance in old age;

A healthy diet can prevent the formation of kidney stones;

There is strong evidence for a link between infant nutrition and type 1 diabetes, one of the most dangerous childhood illnesses.

These findings suggest that proper nutrition is the most powerful weapon against disease we have. And understanding this scientific evidence is important not only for improving health - it also has important implications for our society as a whole. We are obliged to know why misinformation prevails in our society and why we are deeply mistaken in matters of nutrition and disease, how we improve health and how we treat disease.

More than 40 years ago, at the beginning of my career, I would never have thought that food and health problems are so closely related. Over the years, I have never given much thought to which food is more correct. I just ate what everyone else was eating: what I thought was good food. We all eat what is tasty, or what is convenient, or what our parents taught us to eat. Most of us live in a specific cultural environment that determines our culinary habits and tastes.

All this applied to me. I grew up on a dairy farm where milk was the main product that determined our existence. We were taught in school that cow's milk helps to strengthen bones and teeth. This is the most perfect product created by nature. On our farm, most of the food was grown in the vegetable garden or grazed in the pasture.

I was the first in my family to go to college. I first studied Veterinary Medicine at Pennsylvania State University and then attended Georgia State University Veterinary School for a year before Cornell recruited me with a scholarship to work on my graduate study in Animal Nutrition. I moved there in part because they were going to pay me to study, not the other way around. I got my master's degree there. I was the last graduate of Professor Clive McKay of Cornell University, who was known for extending the lifespan of rats by feeding them much less food than they would like. My research, for which I received my Ph.D. from the same university, was about finding ways to accelerate the growth of cows and sheep. I was trying to improve our production of animal protein, a key element of what I was told is "good nutrition."

I was going to improve people's health by recommending more meat, milk and eggs for their food. This was an obvious consequence of my own life on the farm. All the time that my views were forming, I was faced with the same topic: apparently, we eat healthy foods, especially those rich in high-quality animal protein.

I spent most of my early years working with two of the most toxic chemicals ever discovered - dioxin and aflatoxin. At MIT, I first worked on the chicken feed problem. Millions of chickens per year died from an unknown toxic chemical that was part of their feed, and my task was to identify and determine the structure of this substance. Two and a half years later, I helped discover dioxin, probably the most toxic chemical known. It generated enormous interest, especially as it became part of the 2,4,5-T herbicide, or the so-called "Agent Orange", which was later used to kill leaves in Vietnamese forests during the war.

After leaving MIT to take up a position at Virginia Tech, I began coordinating technical assistance for a national project in the Philippines to work with malnourished children. Part of the problem was research into the significant prevalence of liver cancer in Filipino children, usually an adult disease. The disease was thought to be caused by high consumption of aflatoxin, which is found in mold rot found on peanuts and grain crops. Aflatoxin is one of the most potent carcinogens known.

For 10 years, we have worked to improve the nutrition of the poor for children. The project was funded by the United States Agency for International Development. As a result, we have established about 110 self-help nutrition education centers throughout the country.

The goal of these efforts in the Philippines is simple - to create the conditions for children to consume as much protein as possible. It was widely believed that the poor nutrition of children around the world is mainly due to a lack of protein, especially from animal foods. Numerous universities and governments have tried to reduce what they believe to be a protein deficit in developing countries.

However, in the course of this project, I uncovered a dark secret. Children whose diet was high in protein were more likely to develop liver cancer! These were children from the wealthiest families.

Then I came across a research report from India that contained very important and provocative findings. Indian scientists studied two groups of rats. To one group, they gave the cancer-causing aflatoxin, and the diet of these experimental animals contained 20% protein, which is comparable to the usual consumption in Western countries. To another group, they gave the same amount of aflatoxin, while the protein content in the rat's diet was only 5%. Incredibly, absolutely all animals whose food consisted of 20% protein developed liver cancer, while none of the animals that consumed 5% protein fell victim to this disease. It was one hundred percent, undeniable evidence that nutrition neutralizes the effects of carcinogens, even very potent ones, and helps reduce the risk of cancer.

This information contradicted everything I had been taught before. It was heresy to claim that proteins are not healthy foods, let alone increase your risk of cancer. This was a turning point in my career. It would not be wise to study such a provocative issue at such an early stage in my scientific career. By challenging the benefits of protein and animal food in general, I risked being labeled a heretic, even if I had compelling scientific evidence.

However, I have never tried to blindly follow generally accepted rules. As I was learning to graze horses or livestock, hunt animals, fish, or work in the field, I realized that independent thinking is an important component of success. It could not be otherwise. Faced with difficulties in the field, I had to figure out what to do next. This is a real school, ask any country boy. The feeling of independence has remained with me to this day.

So, faced with difficult choices, I decided to launch a laboratory program to thoroughly investigate the role of nutrition, primarily protein, in cancer. My colleagues and I were careful in formulating hypotheses, strict in adhering to methodology, and conservative in our conclusions. I decided to start with a scientific background and study the biochemical characteristics of cancer formation. It was very important to understand not only that do they cause proteins cancer, but also how it happens. The decision was correct. By rigorously following scientific rules, I was able to explore this provocative topic without resorting to the predictable automatic responses that are usually offered when putting forward revolutionary ideas. This study was largely funded over the course of 27 years the most respectable organizations (most notably the US National Institutes of Health, the American Cancer Society, and the American Institute for Cancer Research). Then our results were rechecked (again) for publication in many of the best scientific journals.

Our findings were shocking. A low-protein diet prevented the development of cancer caused by aflatoxin, regardless of how much of this carcinogen was consumed by animals. If cancer had already arisen, then a low-protein diet severely inhibited its further development. In other words, the cancer-causing ability of this carcinogenic chemical was virtually nil thanks to a low-protein diet. Protein was so powerful in our diet that we could stimulate and stop cancer by simply changing our intake.

Moreover, the amount of protein consumed by animals was equal to that usually found in human diets. We did not use more of them, as is very often done in the study of carcinogens.

In addition, we found that not all proteins have this effect. What protein has played a consistent and decisive role in provoking cancer? Casein, of which 87% is a protein contained in cow's milk, provoked and accelerated the development of tumors at all stages of the disease. What types of proteins did not cause cancer, even when consumed in large quantities? Safe proteins were found in plant foods, including wheat and soy. As this picture emerged, I began to question my most persistent beliefs, which then finally collapsed.

The animal experiments did not end there. I have spearheaded the most comprehensive study on human nutrition, lifestyle and disease ever conducted. It was an ambitious project co-organized with Cornell University, Oxford University and the China Institute for Preventive Medicine. The New York Times called it the "Grand Prix of Epidemiology." The project examined a large number of diseases, as well as factors affecting nutrition and lifestyle in rural areas of China and, later, Taiwan. This project, better known as the China Study, has resulted in more 8000 statistically significant evidence of the relationship between different dietary habits and disease!

This project was particularly noteworthy because so many of the relationships found between nutrition and disease led to the same conclusion: those who ate mostly animal food were more prone to chronic disease. Even relatively small amounts of animal food produced negative effects. In contrast, those who ate predominantly plant-based foods were healthier and generally avoided chronic disease. These results could not be ignored. All studies, from animal testing of the effects of animal proteins to large-scale studies of human nutrition, have led to the same conclusions. The health effects of eating animal and plant foods were very different.

I could not and did not dwell on the results of our animal studies and large-scale studies of the nutrition of the Chinese, as impressive as these data may be. I turned to the findings of other scientists and clinicians. Their findings turned out to be some of the most interesting in the last 50 years.

These results, presented in Part II of the book, suggest that cardiovascular disease, diabetes and obesity can be cured with a healthy diet. Other studies provide compelling evidence that nutrition affects the occurrence of various types of cancer, autoimmune diseases, diseases of the bones, kidneys, vision, brain disorders in old age (such as cognitive dysfunction and Alzheimer's disease). More importantly, a diet that has repeatedly shown the ability to heal and prevent these diseases includes the same natural plant foods that I have previously discovered through laboratory and nutritional studies in Chinese people to help you achieve optimal health. The results of these studies are consistent with each other..

Yet despite the compelling nature of this information, the hope it provides, and the urgent need to understand nutrition and health issues, people are still confused... I have friends with heart disease who do not work and are depressed due to the fact that they are at the mercy of a disease that is considered incurable. I have spoken to women who are so afraid of breast cancer that they would like to surgically remove their own breasts and even their daughters' breasts, believing that this is the only way to minimize the risk of getting sick. Many of my acquaintances were discouraged, following the path of illness, despondency and confusion caused by concerns about health and possible measures to protect it.

Many people are confused and I will explain why. The reason discussed in Part IV of the book has to do with how health information is created and disseminated and who controls it. Since I have had the opportunity to observe from the inside how information about health is created for a long time, I have seen what is really happening and am ready to tell the world what is wrong with the system. The lines between government, industry, science and medicine have become blurred. The problem with the system is not corruption, which is usually portrayed in Hollywood style. The problems are much more subtle and at the same time much more dangerous.

The book is dedicated to this story, which began with my personal experience and culminated in the formation of new views on nutrition and health. Several years ago at Cornell University, I organized and taught a new elective course called Vegetarian Nutrition. This was the first time such a course was introduced at an American university, and it gained much more popularity than I could have imagined. This course focuses on the health benefits of a plant-based diet. After spending some time at MIT and Virginia Tech and then returning to Cornell University 30 years ago, I was tasked with integrating the concepts and principles of chemistry, biochemistry, physiology, and toxicology in a high-level course on nutrition.

Colin Campbell, Thomas Campbell

Chinese study. Findings of the largest study of the relationship between nutrition and health

Published with permission from BenBella Books c / o PERSEUS BOOKS, Inc. and the agency of Alexander Korzhenevsky.

Published in Russian for the first time

Legal support of the publishing house is provided by the law firm "Vegas-Lex"

This book is well complemented by:

Longevity rules

Dan Buettner

Healthy to death

A.J. Jacobs

The age of happiness

Vladimir Yakovlev

Healthy habits

Lydia Ionova

Partner Foreword

Dear readers, if you are holding this book in your hands, then get ready for amazing discoveries!

The book "Chinese Research" will become a real discovery for you, and it has become for us, the largest supplier of nuts and dried fruits to Russia, the GUD-FOOD Group of Companies.

We wish you success on the path to good health and longevity, and we will be glad if our products will help you to walk this path with pleasure and pleasure!

Igor Petrovich Baranov,

President of the GUD-FOOD Group of Companies

Preface to the Russian edition

Lydia Ionova,

dietitian, founder of the "Clinic of Dr. Ionova",

Published with permission from BenBella Books c / o PERSEUS BOOKS, Inc. and the agency of Alexander Korzhenevsky.

Published in Russian for the first time

Legal support of the publishing house is provided by the law firm "Vegas-Lex"

This book is well complemented by:

Longevity rules

Dan Buettner

Healthy to death

A.J. Jacobs

The age of happiness

Vladimir Yakovlev

Healthy habits

Lydia Ionova

Partner Foreword

Dear readers, if you are holding this book in your hands, then get ready for amazing discoveries!

The book "Chinese Research" will become a real discovery for you, and it has become for us, the largest supplier of nuts and dried fruits to Russia, the GUD-FOOD Group of Companies.

We wish you success on the path to good health and longevity, and we will be glad if our products will help you to walk this path with pleasure and pleasure!

Igor Petrovich Baranov,
President of the GUD-FOOD Group of Companies

Preface to the Russian edition

Lydia Ionova,
dietitian, founder of the "Clinic of Dr. Ionova",
author of the book “Healthy habits. Diet of Dr. Ionova "

Dedicated to Karen Campbell - her incredible love made this book appear

And to Thomas McIlvane Campbell and Betty Demott Campbell for their amazing gifts

Foreword

This is what Yale University nutrition scientists and activists call the toxic food environment. Most of us live in this environment today.

John Robbins, author of Diet for a New America, Reclaiming Our Health and The Food Revolution