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| Good Calories, Bad Calories | 
 enlarge | Author: Gary Taubes
Publisher: Knopf
Category: Book
List Price: $27.95
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Avg. Customer Rating:  199 reviews
Sales Rank: 11734
Format: Roughcut
Media: Hardcover
Edition: 1
Number Of Items: 1
Pages: 640
Shipping Weight (lbs): 2.1
Dimensions (in): 9.4 x 6.6 x 1.7
ISBN: 1400040787
Dewey Decimal Number: 613.283
EAN: 9781400040780
ASIN: 1400040787
Publication Date: September 25, 2007
Availability: Usually ships in 1-2 business days
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Product Description
In this groundbreaking book, the result of seven years of research in every science connected with the impact of nutrition on health, award-winning science writer Gary Taubes shows us that almost everything we believe about the nature of a healthy diet is wrong.
For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet with more and more people acting on this advice, we have seen unprecedented epidemics of obesity and diabetes. Taubes argues persuasively that the problem lies in refined carbohydrates (white flour, sugar, easily digested starches) and sugars–via their dramatic and longterm effects on insulin, the hormone that regulates fat accumulation–and that the key to good health is the kind of calories we take in, not the number. There are good calories, and bad ones.
Good Calories
These are from foods without easily digestible carbohydrates and sugars. These foods can be eaten without restraint.
Meat, fish, fowl, cheese, eggs, butter, and non-starchy vegetables.
Bad Calories
These are from foods that stimulate excessive insulin secretion and so make us fat and increase our risk of chronic disease—all refined and easily digestible carbohydrates and sugars. The key is not how much vitamins and minerals they contain, but how quickly they are digested. (So apple juice or even green vegetable juices are not necessarily any healthier than soda.)
Bread and other baked goods, potatoes, yams, rice, pasta, cereal grains, corn, sugar (sucrose and high fructose corn syrup), ice cream, candy, soft drinks, fruit juices, bananas and other tropical fruits, and beer.
Taubes traces how the common assumption that carbohydrates are fattening was abandoned in the 1960s when fat and cholesterol were blamed for heart disease and then –wrongly–were seen as the causes of a host of other maladies, including cancer. He shows us how these unproven hypotheses were emphatically embraced by authorities in nutrition, public health, and clinical medicine, in spite of how well-conceived clinical trials have consistently refuted them. He also documents the dietary trials of carbohydrate-restriction, which consistently show that the fewer carbohydrates we consume, the leaner we will be.
With precise references to the most significant existing clinical studies, he convinces us that there is no compelling scientific evidence demonstrating that saturated fat and cholesterol cause heart disease, that salt causes high blood pressure, and that fiber is a necessary part of a healthy diet. Based on the evidence that does exist, he leads us to conclude that the only healthy way to lose weight and remain lean is to eat fewer carbohydrates or to change the type of the carbohydrates we do eat, and, for some of us, perhaps to eat virtually none at all.
The 11 Critical Conclusions of Good Calories, Bad Calories:
1. Dietary fat, whether saturated or not, does not cause heart disease.
2. Carbohydrates do, because of their effect on the hormone insulin. The more easily-digestible and refined the carbohydrates and the more fructose they contain, the greater the effect on our health, weight, and well-being.
3. Sugars—sucrose (table sugar) and high fructose corn syrup specifically—are particularly harmful. The glucose in these sugars raises insulin levels; the fructose they contain overloads the liver.
4. Refined carbohydrates, starches, and sugars are also the most likely dietary causes of cancer, Alzheimer’s Disease, and the other common chronic diseases of modern times.
5. Obesity is a disorder of excess fat accumulation, not overeating and not sedentary behavior.
6. Consuming excess calories does not cause us to grow fatter any more than it causes a child to grow taller.
7. Exercise does not make us lose excess fat; it makes us hungry.
8. We get fat because of an imbalance—a disequilibrium—in the hormonal regulation of fat tissue and fat metabolism. More fat is stored in the fat tissue than is mobilized and used for fuel. We become leaner when the hormonal regulation of the fat tissue reverses this imbalance.
9. Insulin is the primary regulator of fat storage. When insulin levels are elevated, we stockpile calories as fat. When insulin levels fall, we release fat from our fat tissue and burn it for fuel.
10. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.
11. The fewer carbohydrates we eat, the leaner we will be.
Good Calories, Bad Calories is a tour de force of scientific investigation–certain to redefine the ongoing debate about the foods we eat and their effects on our health.
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| Customer Reviews: Read 194 more reviews...
 Great Book November 30, 2008
3 out of 4 found this review helpful
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health (Vintage)This book is amazing. Applies critical thinking and the scientific process to shatter myths about food. Certainly has changed the way I look at my food choices. I recommend this read for anyone interested in eating healthy based on scientific fact rather than myths, hype, and misleading marketing.
 Research that debunks Taubes' Myths November 24, 2008
7 out of 16 found this review helpful
I'm not a vegan or vegetarian. I'm a weightlifter and a meat eater. I also restrict my protein to less than 20% of total Calories both for health and Calorie control reasons. I work hard to maintain visible abdominal definition. I've read Taubes "Big Fat Lie" article as well as his more recent article where he states that exercise doesn't make us thinner because it increases appetite by more than the amount we burned during exercise, and wish to refute his claims.
First, a few facts about fat:
*Carbs and protein have 4 Calories per gram, whereas protein has 9. It is far more calorically dense, which means a high fat diet makes it much more likely you will end up with a positive energy balance which causes weight gain
*Fat has a low thermic effect of food (TEF), meaning that all Calories in from fat really count as Calories in. TEF of protein is about 25% and carbs is about 10%.(1)
*It is a FACT that fat has a low satiety factor. It does little to eliminate hunger. Carbs and protein work far better to satiate appetite.(2)
The scientific health community has been critical of low carb diets since they were first proposed about 40 years ago. I found this abstract from 2001 to be highly convincing:
A Statement for Healthcare Professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association
Sachiko T. St. Jeor, RD, PhD; Barbara V. Howard, PhD; T. Elaine Prewitt, RD, DrPH; Vicki Bovee, RD, MS; Terry Bazzarre, PhD; Robert H. Eckel, MD; for the AHA Nutrition Committee
"Abstract--High-protein diets have recently been proposed as a `new' strategy for successful weight loss. However, variations of these diets have been popular since the 1960s. High-protein diets typically offer wide latitude in protein food choices, are restrictive in other food choices mainly carbohydrates), and provide structured eating plans. They also often promote misconceptions about carbohydrates, insulin resistance, ketosis, and fat burning as mechanisms of action for weight loss. Although these diets may not be harmful for most healthy people for a short period of time, there are no long-term scientific studies to support their overall efficacy and safety. These diets are generally associated with higher intakes of total fat, saturated fat, and cholesterol because the protein is provided mainly by animal sources. In high-protein diets, weight loss is initially high due to fluid loss related to reduced carbohydrate intake, overall caloric restriction, and ketosis-induced appetite suppression. Beneficial effects on blood lipids and insulin resistance are due to the weight loss, not to the change in caloric composition. Promoters of high-protein diets promise successful results by encouraging high-protein food choices that are usually restricted in other diets, thus providing initial palatability, an attractive alternative to other weight-reduction diets that have not worked for a variety of reasons for most individuals. High-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs. Individuals who follow these diets are therefore at risk for compromised vitamin and mineral intake, as well as potential cardiac, renal, bone, and liver abnormalities overall."(3)
Some very accomplished scientists are against low carb diets. I am far more inclined to believe them that Mr. Taubes. I also with to mention that although low carb diets can work for some people, heroin, smoking and methamphetamine are all proven to make people lose weight. This does not mean they are a good idea from a health perspective.
As for Taubes claim that exercise is futile:
*Christina Wood Baker and Kelly Brownwell consulted numerous studies looking at the effect of exercise on both short and long-term energy intake and found that the difference was negligible.(4)
*Kathleen Melanson et al., found minimal differences in hunger and satiety after exercise(5)
*Stephen Burns et al. found that aerobic exercise had no effect on total ghrelin levels, and that hunger levels were actually lower in the post-exercise group than the non-exercise group(6)
Finally, do yourself a favor and go to Google images and type in "Gary Taubes" - there is an image of him at a podium with a very pronounced belly that is easy to find.
1.Arline Salbe and Eric Ravussin, "The Determinants of Obesity," Physical Activity and Obesity, Claude Bouchard (Ed.), (Champaign, IL: Human Kinetics, 2000), p. 76; Thomas Halton and Frank Hu, "The Effects of High-Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review," Journal of the American College of Nutrition, 23 (5), 2004, p. 374.
2.A. Golay and E. Bobbioni, "The Role of Dietary Fat in Obesity," International Journal of Obesity Related and Related Metabolic Disorder, Suppl 3, June, 1997, p. S2; Karen Foster-Schubert et al., "Acyl and Total Ghrelin are Suppressed Strongly by Ingested Proteins, Weakly by Lipids, and Biphasically by Carbohydrates," Journal of Clinical Endocrinology and Metabolism, 93 (5), May, 2008, p. 1971; David Weigle et al., "Roles of Leptin and Ghrelin in the Loss of Body Weight Caused by a Low Fat, High Carbohydrate Diet," Journal of Clinical Endocrinology and Metabolism, 88 (4), 2003, p. 1577; Palmiero Monteleone et al., "Differential Responses of Circulating Ghrelin to High-Fat or High-Carbohydrate Meal in Healthy Women," Journal of Clinical Endocrinology and Metabolism, 88 (11), 2003, p. 5510; Monique Romon et al., "Influence of Weight Loss on Plasma Ghrelin Responses to High-Fat and High-Carbohydrate Test Meals in Obese Women," Journal of Clinical Endocrinology and Metabolism, 91 (3), 2006, p. 1034; Flavia Prodan et al., "The Nutritional Control of Ghrelin Secretion in Humans," European Journal of Nutrition, 45, 2006, p. 399.
3.Sachiko St. Jeor et al., "Dietary Protein and Weight Reduction," Circulation, 104, 2001, p. 1869.
4.Christina Wood Baker and Kelly Brownell, "Physical Activity and Maintenance of Weight Loss: Physiological and Physical Mechanisms," Physical Activity and Obesity, Claude Bouchard (Ed.), (Champaign, IL: Human Kinetics, 2000) pp. 316-317.
5.Kathleen Melanson et al., "Appetite and Blood Glucose Profiles in Humans after Glycogen-Depleting Exercise," Journal of Applied Physiology, 87 (3), 1999, p. 950.
6.Stephen Burns et al., "A Single Session of Treadmill Running has no Effect on Plasma Total Ghrelin Concentrations," Journal of Sports Sciences, 25 (6), April, 2007, p. 635.
"It's the insulin, stupid" November 21, 2008
5 out of 6 found this review helpful
I first heard Gary Taubes interviewed on Canadian CBC radio in the Fall of 2007. I laughed and I laughed and I laughed... How could someone who was so clearly ignorant of nutrition and health be invited to appear on the venerable science show "Quirks and Quarks"? Another one of those Atkins nutcases- "Why don't they just go away!" I fumed.
Anyway, some months later I picked up a copy, mainly to show Peggy-Sue that I was still open to others' opinions (hers). I was hooked right from the opening pages. It is not a light-hearted read, but I couldn't put it down. I should add that I am a bit of a science geek, have a PhD in engineering (why is everyone surprised about that?), and a long term interest in nutrition. I have to admit that back in the 80's as a younger man I totally bought into the Pritikin low-fat diet, and until recently was a whole-grain, low fat, semi-vegetarian kind of guy.
I found Gary Taubes writing, logic and conclusions so compelling, there was only one option - undertake a personal experiment. It was pretty obvious what was needed to be done. I did consult Atkins, South Beach and a few other "diet" books for some "how-to" tips, but basically cut out sugar, bread, rice, beer (sigh) etc, and focused on fish, meat, nuts, dairy and vegetables. It was almost scary at first, taking that first sinful mouthful of roast chicken with the skin on!
Now in my mid 40's I have been experiencing a few of those problems that seem to plague men of a certain age. Weight starting to creep up, midnight trips to the bathroom, poor quality sleep, unstable blood sugar, and also rather severe reflux (GERD), for which I had begun to take prescription proton pump inhibitors. I was on the basic middle-age downhill run. Since cutting right back on sugar and starchy carbs the weight just fell off over a few months, effortlessly, with no hunger. I'm down about 20lbs and look better in a pair of speedos than any man my age has a right to *wink*. I don't even really get hungry anymore, not in the "God give me a muffin right now before I collapse" way. My reflux is gone, completely, 100% cured. No more prescription antacids. I sleep like a baby, and rarely make a nighttime trip to the bathroom. Pegs' reaction whenever I take off my shirt (OMG!) makes it all worthwhile. She claims I have the heart and circulatory system of a 25 year old.
Good Calories, Bad Calories is primarily a science book, not a diet book, and is targeted at least partly at the medical profession. Taubes is careful to frame his conclusions largely as hypotheses that require further clinical study. Those looking primarily for a low-carb diet book might want to look elsewhere. A good place to start is Living the Low Carb Life: Controlled Carbohydrate Eating for Long-Term Weight Loss by Jonny Bowden. I am also impressed with Diane Schwartzbein The Schwarzbein Principle, The Program: Losing Weight the Healthy Way. Both these books provide a good overview of the science, and are an easy read. And if you are going to "do Atkins", then fer Gawd's sake read his books!
This is a powerful read that cause me to discard some deeply-held convictions about diet and nutrition. I cannot recommend this book highly enough. Congratulations to Mr Taubes for an outstanding contribution. Now, if I could only get Peggy-Sue (nee Gubermann) to cut back on the bagels, rugoleh and matzo balls, our life together would be perfect.
Dirk Manly (not real name)
A comprehensive review of dietary advice November 16, 2008
5 out of 6 found this review helpful
This book is a product of the internet age, as the author points out: a lifetime's worth of research was accomplished in only six years. His first task is to discredit the conventional wisdom and the institutions responsible, and he does this effectively, showing how a dozen or so influential scientists can spin ambiguous test data, so that, for instance, in the case of the dietary fat-heart disease theory, national policy results. His second task is to review the entire history of obesity research, concluding that calorie-restricting diets don't work. Throughout it all, the recurring theme is the harmful effects of refined carbohydrates.
A must-read for anyone interested in their health and longevity. November 12, 2008
7 out of 8 found this review helpful
Finally a clear, well-documented account of this nation's delusion about
fat and carbohydrates that has made us the obese, disease ridden country
that we have become. Because of the erroneous obsession of Ancel Keys and
his supporters we have been lied to by the entire medical profession and
have sacrificed the health of a whole generation. How easily we are duped
when the results of so many studies are selectively distorted and
dissenting opinion is squelched. This is the same technique the neocons
used to get us into the Iraq war.
Fat is good for you and especially saturated fat. Cholesterol below 200
results in cancer and hemorrhagic stroke. READ THIS BOOK.
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