Feinsinger’s Column: Dr. Barnard’s Foods Aren’t as Healthy as Many People Think

The last two columns have focused on Dr. Neal Barnard’s latest book, “The Power Foods Diet.” In it, he presents evidence that certain foods, which he calls “power foods,” cause weight loss by controlling appetite, capturing and eliminating calories through the digestive tract, and boosting metabolism.

Today’s column is based on a chapter from the book titled “Foods That Are Less Healthy Than You Think.” This is partly because they contribute to unwanted weight gain:

Animal proteins Fat is usually accompanied by fat, and fat contains 9 calories per gram (carbohydrates and proteins contain 4). Additionally, the fats in animal products are unhealthy saturated fats, which are linked to heart attacks, strokes, Alzheimer’s disease, and reduced life expectancy.



Cheese and other dairy products Dairy also contains saturated fat. The average American consumes 70,000 calories of cheese per year. Casein, the protein in cheese, is addictive, as is the high amounts of sodium it contains. Additionally, dairy contains the hormone estrogen, which increases the risk of breast and ovarian cancer. Additionally, the IGF-1 (insulin-like growth factor-1) in dairy accelerates the growth of cancer cells, increasing the risk of prostate cancer. Finally, dairy and other animal foods alter the gut microbiome.

Eggs: Two-thirds of the calories in eggs come from fat, and again, that fat is saturated fat, which is unhealthy. Plus, contrary to what the egg industry would have us believe, egg yolks raise cholesterol levels. As Dr. Barnard points out, “an egg is a great environment for a chick to grow, but not great for your waistline or your arteries.”



Oils: We need healthy fats, and plants contain healthy polyunsaturated fats. Healthy omega-3 fats are found in nuts (especially walnuts) and seeds (especially ground flaxseed). Vegetable oils all contain at least some cholesterol-raising saturated fats. Plus, like other fats, they have 120 calories per tablespoon. When sautéing, use water, low-sodium vegetable broth, wine, or vinegar. If a baking recipe calls for oil, substitute ground flaxseed or unsweetened applesauce.

Lawyers Avocados are 60% monounsaturated fat, which does not raise cholesterol levels. However, a typical avocado contains about 230 calories, so if you are trying to lose weight, avoid them (including in the form of guacamole).

Coconut and palm products The only two plants that are exceptions to the rule are healthy plants. Unlike other plants, they are high in saturated fats and therefore increase the risk of heart disease and Alzheimer’s. And because of their high fat content, they make you fat.

Gluten-free foods: One percent of the population has celiac disease and must avoid gluten, which is found in wheat, barley, rye, and a few other foods. Another small percentage of people do not have celiac disease, but feel better physically and mentally by avoiding gluten. But for everyone else, avoiding gluten is useless and even harmful because it deprives them of healthy foods. In particular, it is difficult to find gluten-free foods that contain a lot of fiber.

Artificial sweeteners “They fuel the sugar craving and can even increase it,” says Dr. Barnard. Some also have their own health concerns, such as erythritol, which increases the risk of heart attack and stroke. If you must use a sweetener, consider stevia or ground dates.

Alcohol: In 2023, studies were published that showed that alcohol does not provide any health benefits and can even cause health problems. For example, even small amounts increase the risk of breast cancer in women.

Mediterranean diets Mediterranean diets are clearly healthier than the standard American diet. However, Dr. Barnard points out that they “contain enough fish, poultry, olive oil, dairy, and other things to be plenty of calories.” He and his team have conducted studies that showed that participants gained weight on a Mediterranean diet and lost weight on a plant-based diet.

Dr. Feinsinger is a retired family physician with a special interest in preventing and reversing disease through nutrition. Free services at the Center For Prevention and The People’s Clinic include: one-hour consultations, shopping with a doctor at Carbondale City Market, and cooking classes. Call 970-379-5718 to schedule an appointment or email gfeinsinger@comcast.net.

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