Why We Get Fat: And What to Do About It – by Gary Taubes

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We’ve previously reviewed Taubes’ “The Case Against Sugar“. What does this one bring differently?

Mostly, it’s a different focus. Unsurprisingly, Taubes’ underlying argument is the same: sugar is the biggest dietary health hazard we face. However, this book looks at it specifically through the lens of weight loss, or avoiding weight gain.

Taubes argues for low-carb in general; he doesn’t frame it specifically as the ketogenic diet here, but that is what he is advocating. However, he also acknowledges that not all carbs are created equal, and looks at several categories that are relatively better or worse for our insulin response, and thus, fat management.

If the book has a fault it’s that it does argue a bit too much for eating large quantities of meat, based on Weston Price’s outdated and poorly-conducted research. However, if one chooses to disregard that, the arguments for a low-carb diet for weight management remain strong.

Bottom line: if you’d like to cut some fat without eating less (or exercising more), this book offers a good, well-explained guide for doing so.

Click here to check out Why We Get Fat, and manage yours!

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Recommended

  • The Cluttered Mind – by Deborah McKenna
  • Genius Foods – by Max Lugavere
    Max Lugavere demystifies conflicting nutrition information, focusing on avoiding dementia while improving overall health. A science-led approach to unconfuse your diet and boost brain health.

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  • The Orchid That Renovates Your Gut (Gently)

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    The Orchid That Renovates Your Gut (Gently)

    Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.

    Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale

    To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:

    ❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.

    DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞

    Source: The future of functional foods: leveraging Dendrobium officinale for optimal gut health and disease prevention

    We don’t stop at secondary sources, though, so we took a look at the science.

    Dr. Wu et al. found (we’ll quote directly for these bullet points):

    • DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
    • The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
    • Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration

    Source: Structure, Health Benefits, Mechanisms, and Gut Microbiota of Dendrobium officinale Polysaccharides: A Review

    This is consistent with previous research on Dendrobium officinale, such as last year’s:

    ❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞

    Source: Dendrobium officinale Xianhu 2 polysaccharide helps forming a healthy gut microbiota and improving host immune system

    In summary…

    Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.

    As to its further prospects, check out:

    Dendrobium as a new natural source of bioactive for the prevention and treatment of digestive tract diseases: a comprehensive review with future perspectives

    Very promising!

    Where can I get it?

    We don’t sell it, but for your convenience here’s an example product on Amazon

    Be warned, it is expensive though!

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  • Why Diets Make Us Fat – by Dr. Sandra Aamodt

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    It’s well-known that crash-dieting doesn’t work. Restrictive diets will achieve short-term weight loss, but it’ll come back later. In the long term, weight creeps slowly upwards. Why?

    Dr. Sandra Aamodt explores the science and sociology behind this phenomenon, and offers an evidence-based alternative.

    A lot of the book is given over to explanations of what is typically going wrong—that is the title of the book, after all. From metabolic starvation responses to genetics to the negative feedback loop of poor body image, there’s a lot to address.

    However, what alternative does she propose?

    The book takes us on a shift away from focusing on the numbers on the scale, and more on building consistent healthy habits. It might not feel like it if you desperately want to lose weight, but it’s better to have healthy habits at any weight, than to have a wreck of physical and mental health for the sake of a lower body mass.

    Dr. Aamodt lays out a plan for shifting perspectives, building health, and letting weight loss come by itself—as a side effect, not a goal.

    In fact, as she argues (in agreement with the best current science, science that we’ve covered before at 10almonds, for that matter), that over a certain age, people in the “overweight” category of BMI have a reduced mortality risk compared to those in the “healthy weight” category. It really underlines how there’s no point in making oneself miserably unhealthy with the end goal of having a lighter coffin—and getting it sooner.

    Bottom line: will this book make you hit those glossy-magazine weight goals by your next vacation? Quite possibly not, but it will set you up for actually healthier living, for life, at any weight.

    Click here to check out Why Diets Make Us Fat, and live healthier and better!

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  • Seven and a Half Lessons About the Brain – by Dr. Lisa Feldman Barrett

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    We’ve reviewed books about neurology before, and we always try to review books that bring something new/different. So, what makes this one stand out?

    Dr. Lisa Feldman Barrett, one of the world’s foremost neuroscientists, starts with an overview of how our unusual brain (definitely our species’ defining characteristic) came to be, and then devotes the rest of the book to mostly practical information.

    She explains, in clear terms and without undue jargon, how the brain goes about such things as making constant predictions and useful assumptions about our environment, and reports these things to us as facts—which process is usually useful, and sometimes counterproductive.

    We learn about how the apparently mystical trait of empathy works, in real flesh-and-blood terms, and why some kinds of empathy are more metabolically costly than others, and what that means for us all.

    Unlike many such books, this one also looks at what is going on in the case of “different minds” that operate very dissimilarly to our own, and how this neurodiversity is important for our species.

    Critically, she also looks at what else makes our brains stand out, the symphony of “5 Cs” that aren’t often found to the same extent all in the same species: creativity, communication, copying, cooperation, and compression. This latter being less obvious, but perhaps the most important; Dr. Feldman Barrett explains how we use this ability to layer summaries of our memories, perceptions, and assumptions, to allow us to think in abstractions—something that powers much of what we do that separates us from other animals.

    Bottom line: if you’d like to learn more about that big wet organ between your ears, what it does for you, and how it goes about doing it, then this book gives a very practical foundation from which to build.

    Click here to check out Seven and a Half Lessons about the Brain, and learn more about yours!

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Related Posts

  • The Cluttered Mind – by Deborah McKenna
  • Antidepressants: Personalization Is Key!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Antidepressants: Personalization Is Key!

    Yesterday, we asked you for your opinions on antidepressants, and got the above-depicted, below-described, set of responses:

    • Just over half of respondents said “They clearly help people, but should not be undertaken lightly”
    • Just over a fifth of respondents said “They may help some people, but the side effects are alarming”
    • Just under a sixth of respondents said “They’re a great way to correct an imbalance of neurochemicals”
    • Four respondents said “They are no better than placebo, and are more likely to harm”
    • Two respondents said “They merely mask the problem, and thus don’t really help”

    So what does the science say?

    ❝They are no better than placebo, and are more likely to harm? True or False?❞

    True or False depending on who you are and what you’re taking. Different antidepressants can work on many different systems with different mechanisms of action. This means if and only if you’re not taking the “right” antidepressant for you, then yes, you will get only placebo benefits:

    Rather than dismissing antidepressants as worthless, therefore, it is a good idea to find out (by examination or trial and error) what kind of antidepressant you need, if you indeed do need such.

    Otherwise it is like getting a flu shot and being surprised when you still catch a cold!

    ❝They merely mask the problem, and thus don’t really help: True or False?❞

    False, categorically.

    The problem in depressed people is the depressed mood. This may be influenced by other factors, and antidepressants indeed won’t help directly with those, but they can enable the person to better tackle them (more on this later).

    ❝They may help some people, but the side-effects are alarming: True or False?❞

    True or False depending on more factors than we can cover here.

    Side-effects vary from drug to drug and person to person, of course. As does tolerability and acceptability, since to some extent these things are subjective.

    One person’s dealbreaker may be another person’s shrugworthy minor inconvenience at most.

    ❝They’re a great way to correct an imbalance of neurochemicals: True or False?❞

    True! Contingently.

    That is to say: they’re a great way to correct an imbalance of neurochemicals if and only if your problem is (at least partly) an imbalance of neurochemicals. If it’s not, then your brain can have all the neurotransmitters it needs, and you will still be depressed, because (for example) the other factors* influencing your depression have not changed.

    *common examples include low self-esteem, poor physical health, socioeconomic adversity, and ostensibly bleak prospects for the future.

    For those for whom the problem is/was partly a neurochemical imbalance and partly other factors, the greatest help the antidepressants give is getting the brain into sufficient working order to be able to tackle those other factors.

    Want to know more about the different kinds?

    Here’s a helpful side-by-side comparison of common antidepressants, what type they are, and other considerations:

    Mind | Comparing Antidepressants

    Want a drug-free approach?

    You might like our previous main feature:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    Take care!

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  • Why You Should Diversify Your Nuts!

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    Time to go nuts for nuts!

    Nuts, in popular perception, range from “basically the healthiest food anyone can eat” to “basically high calorie salty snacks”. And, they can be either!

    Some notes, then:

    • Raw is generally better that not
    • Dry roasted is generally better than the kind with added oils
    • Added salt is neither necessary nor good

    Quick tip: if “roasted salted” are the cheapest or most convenient to buy, you can at least mitigate that by soaking them in warm water for 5 minutes, before rinsing and (if you don’t want wet nuts) drying.

    You may be wondering: who does want wet nuts? And the answer is, if for example you’re making a delicious cashew and chickpea balti, the fact you didn’t dry them before throwing them in won’t make a difference.

    Now, let’s do a quick run-down; we don’t usually do “listicles” but it seemed a good format here, so we’ve picked a top 5 for nutritional potency:

    Almonds

    We may have a bias. We accept it. But almonds are also one of the healthiest nuts around, and generally considered by most popular metrics the healthiest.

    Not only are they high in protein, healthy fat, fiber, vitamins, and minerals, but they’re even a natural prebiotic that increases the populations of healthy gut bacteria, while simultaneously keeping down the populations of gut pathogens—what more can we ask of a nut?

    Read more: Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans

    Pistachios

    Not only are these super tasty and fun to eat (and mindful eating is all but guaranteed, as shelling them by hand slows us down and makes us more likely to eat them one at a time rather than by the handful), but also they contain lots of nutrients and are lower in calories than most nuts, so they’re a great option for anyone who’d like to eat more nuts but is doing a calorie-controlled diet and doesn’t want to have half a day’s calories in a tiny dish of nuts.

    See: Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake

    Walnuts

    Popularly associated with brain health (perhaps easy to remember because of their appearance), they really are good for the brain:

    Check it out: Beneficial Effects of Walnuts on Cognition and Brain Health

    Cashews

    A personal favorite of this writer for their versatility in cooking, food prep, or just as a snack, they also do wonders for metabolic health:

    Learn more: The Effect of Cashew Nut on Cardiovascular Risk Factors and Blood Pressure: A Systematic Review and Meta-analysis

    Brazil nuts

    The most exciting thing about these nuts is that they’re an incredibly potent source of selenium, which is important not just for hair/skin/nails as popularly marketed, but also for thyroid hormone production and DNA synthesis.

    But don’t eat too many, because selenium is definitely one of those “you can have too much of a good thing” nutrients, and selenium poisoning can make your hair (however beautiful and shiny it got because of the selenium) fall out if you take too much.

    Know the numbers: Brazil nuts and selenium—health benefits and risks

    Bottom line on nuts:

    • Nuts are a great and healthful part of almost anyone’s diet
      • Obviously, if you have a nut allergy, then we’re sorry; this one won’t have helped you so much
    • Almonds are one of the most healthful nuts out there
    • Brazil nuts are incredibly potent, to the point where moderation is recommended
    • A handful of mixed nuts per day is a very respectable option—when it comes to food and health, diversity is almost always good!

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  • Women and Minorities Bear the Brunt of Medical Misdiagnosis

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    Charity Watkins sensed something was deeply wrong when she experienced exhaustion after her daughter was born.

    At times, Watkins, then 30, had to stop on the stairway to catch her breath. Her obstetrician said postpartum depression likely caused the weakness and fatigue. When Watkins, who is Black, complained of a cough, her doctor blamed the flu.

    About eight weeks after delivery, Watkins thought she was having a heart attack, and her husband took her to the emergency room. After a 5½-hour wait in a North Carolina hospital, she returned home to nurse her baby without seeing a doctor.

    When a physician finally examined Watkins three days later, he immediately noticed her legs and stomach were swollen, a sign that her body was retaining fluid. After a chest X-ray, the doctor diagnosed her with heart failure, a serious condition in which the heart becomes too weak to adequately pump oxygen-rich blood to organs throughout the body. Watkins spent two weeks in intensive care.

    She said a cardiologist later told her, “We almost lost you.”

    Watkins is among 12 million adults misdiagnosed every year in the U.S.

    In a study published Jan. 8 in JAMA Internal Medicine, researchers found that nearly 1 in 4 hospital patients who died or were transferred to intensive care had experienced a diagnostic error. Nearly 18% of misdiagnosed patients were harmed or died.

    In all, an estimated 795,000 patients a year die or are permanently disabled because of misdiagnosis, according to a study published in July in the BMJ Quality & Safety periodical.

    Some patients are at higher risk than others.

    Women and racial and ethnic minorities are 20% to 30% more likely than white men to experience a misdiagnosis, said David Newman-Toker, a professor of neurology at Johns Hopkins School of Medicine and the lead author of the BMJ study. “That’s significant and inexcusable,” he said.

    Researchers call misdiagnosis an urgent public health problem. The study found that rates of misdiagnosis range from 1.5% of heart attacks to 17.5% of strokes and 22.5% of lung cancers.

    Weakening of the heart muscle — which led to Watkins’ heart failure — is the most common cause of maternal death one week to one year after delivery, and is more common among Black women.

    Heart failure “should have been No. 1 on the list of possible causes” for Watkins’ symptoms, said Ronald Wyatt, chief science and chief medical officer at the Society to Improve Diagnosis in Medicine, a nonprofit research and advocacy group.

    Maternal mortality for Black mothers has increased dramatically in recent years. The United States has the highest maternal mortality rate among developed countries. According to the Centers for Disease Control and Prevention, non-Hispanic Black mothers are 2.6 times as likely to die as non-Hispanic white moms. More than half of these deaths take place within a year after delivery.

    Research shows that Black women with childbirth-related heart failure are typically diagnosed later than white women, said Jennifer Lewey, co-director of the pregnancy and heart disease program at Penn Medicine. That can allow patients to further deteriorate, making Black women less likely to fully recover and more likely to suffer from weakened hearts for the rest of their lives.

    Watkins said the diagnosis changed her life. Doctors advised her “not to have another baby, or I might need a heart transplant,” she said. Being deprived of the chance to have another child, she said, “was devastating.”

    Racial and gender disparities are widespread.

    Women and minority patients suffering from heart attacks are more likely than others to be discharged without diagnosis or treatment.

    Black people with depression are more likely than others to be misdiagnosed with schizophrenia.

    Minorities are less likely than whites to be diagnosed early with dementia, depriving them of the opportunities to receive treatments that work best in the early stages of the disease.

    Misdiagnosis isn’t new. Doctors have used autopsy studies to estimate the percentage of patients who died with undiagnosed diseases for more than a century. Although those studies show some improvement over time, life-threatening mistakes remain all too common, despite an array of sophisticated diagnostic tools, said Hardeep Singh, a professor at Baylor College of Medicine who studies ways to improve diagnosis.

    “The vast majority of diagnoses can be made by getting to know the patient’s story really well, asking follow-up questions, examining the patient, and ordering basic tests,” said Singh, who is also a researcher at Houston’s Michael E. DeBakey VA Medical Center. When talking to people who’ve been misdiagnosed, “one of the things we hear over and over is, ‘The doctor didn’t listen to me.’”

    Racial disparities in misdiagnosis are sometimes explained by noting that minority patients are less likely to be insured than white patients and often lack access to high-quality hospitals. But the picture is more complicated, said Monika Goyal, an emergency physician at Children’s National Hospital in Washington, D.C., who has documented racial bias in children’s health care.

    In a 2020 study, Goyal and her colleagues found that Black kids with appendicitis were less likely than their white peers to be correctly diagnosed, even when both groups of patients visited the same hospital.

    Although few doctors deliberately discriminate against women or minorities, Goyal said, many are biased without realizing it.

    “Racial bias is baked into our culture,” Goyal said. “It’s important for all of us to start recognizing that.”

    Demanding schedules, which prevent doctors from spending as much time with patients as they’d like, can contribute to diagnostic errors, said Karen Lutfey Spencer, a professor of health and behavioral sciences at the University of Colorado-Denver. “Doctors are more likely to make biased decisions when they are busy and overworked,” Spencer said. “There are some really smart, well-intentioned providers who are getting chewed up in a system that’s very unforgiving.”

    Doctors make better treatment decisions when they’re more confident of a diagnosis, Spencer said.

    In an experiment, researchers asked doctors to view videos of actors pretending to be patients with heart disease or depression, make a diagnosis, and recommend follow-up actions. Doctors felt far more certain diagnosing white men than Black patients or younger women.

    “If they were less certain, they were less likely to take action, such as ordering tests,” Spencer said. “If they were less certain, they might just wait to prescribe treatment.”

    It’s easy to see why doctors are more confident when diagnosing white men, Spencer said. For more than a century, medical textbooks have illustrated diseases with stereotypical images of white men. Only 4.5% of images in general medical textbooks feature patients with dark skin.

    That may help explain why patients with darker complexions are less likely to receive a timely diagnosis with conditions that affect the skin, from cancer to Lyme disease, which causes a red or pink rash in the earliest stage of infection. Black patients with Lyme disease are more likely to be diagnosed with more advanced disease, which can cause arthritis and damage the heart. Black people with melanoma are about three times as likely as whites to die within five years.

    The covid-19 pandemic helped raise awareness that pulse oximeters — the fingertip devices used to measure a patient’s pulse and oxygen levelsare less accurate for people with dark skin. The devices work by shining light through the skin; their failures have delayed critical care for many Black patients.

    Seven years after her misdiagnosis, Watkins is an assistant professor of social work at North Carolina Central University in Durham, where she studies the psychosocial effects experienced by Black mothers who survive severe childbirth complications.

    “Sharing my story is part of my healing,” said Watkins, who speaks to medical groups to help doctors improve their care. “It has helped me reclaim power in my life, just to be able to help others.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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