Eat To Beat Disease Summary – June 2022

Author: William Li

Short Summary
Eat to Beat Disease (2019) is a guide to preventing disease and optimizing health. By understanding how foods affect your immune system, you are empowered to read food labels and make better choices, giving your immune system a head start on fighting disease. Eat to beat disease through recipes and insights that identify foods that either complement or hinder the immune system.
eat to beat disease
Source: amazon.com

Detailed Summary

Our body is a super-machine. It is designed to prevent diseases and aging by fighting off diseases and germs, adapting to the environment, repairing itself, and maintaining healthy cells and organs, among other functions. Food plays a key role in helping the body do all of these things.

In this book, we explore the remarkable things that food can do for the body. These healing foods, eaten regularly, can have an astonishing impact on your health and well-being. The latest scientific research shows how food is your medicine, and that by eating the right foods we can improve our health in many important ways.

According to the American Journal of Clinical Nutrition:

“Results of the epidemiological studies show a consistent inverse association between nut consumption and mortality from ischemic heart disease and all causes in both males and females.”

Eat To Beat Disease Key Points

Broccoli and Soybeans help in the defense of cancer

Research shows there are foods you can eat to help protect yourself from cancer. These foods fight angiogenesis and the development of new blood vessels that feed the tumor. There are foods we know will cause us health problems or death if we overindulge in them. We are almost pathologically aware of the dangers of smoking, alcohol, sugar, and salt — and most of us use our knowledge to moderate our intake.

But some foods can help our bodies, boosting our defense mechanisms against common diseases. These foods are often ignored, but they shouldn’t be.

Some foods have chemicals that block blood flow to tumor cells. There is evidence that as many as seven vegetables contain these chemicals: soybeans, and broccoli. These are the most well-known for their cancer-fighting properties: soybeans, broccoli, and cabbage. They contain isoflavones which are a potent substance that blocks blood flow to tumor cells and hinders their growth. Isoflavones also help prevent metastasis – the spreading of cancer from one organ to another. And studies show soy can help protect you against breast cancer, particularly when eaten before menopause.

Another cancer superstar is broccoli. Along with beans, this vegetable is loaded with fiber and antioxidants and also contains a compound that protects DNA from damage. Researchers fed broccoli to mice bred to develop intestinal polyps (which are like tumors). The broccoli seemed to inhibit the growth of polyps. Aim for two servings of broccoli every week.

To support your microbiome: fruits, cheese, and fermented products are essential for your health

Stay healthy with cheese! On the lookout for some healthy food?

Do you like fruit and cheese? It turns out that there is a small but growing body of scientific research pointing to the health benefits of pairing the two. This is good news for those who consider cheese one of their favorite foods and enjoy eating it regularly. According to a study, frequent consumption of fermented fruits and cheese can improve your gut bacteria (microbiome) thus, reducing your risk of cancer, gastroenteritis, and postnatal depression.

Hard cheese, like cheddar and Parmigiano-Reggiano, is packed with Lactobacillus rhamnose, which supports your microbiome, and is essential to your overall health. The Lactobacillus rhamnose has been found to decrease your risk of cancer, gastroenteritis, and postnatal depression. It’s time to get your snacks in order. 

Research shows that people who eat fruits and cheese together have a higher content of healthy gut bacteria or probiotics in their intestines. It is believed that this effect is due to the interaction between the different types of microbes in these foods. According to researchers, eating Lactobacillus rhamnosus found in hard cheeses and fermented foods like yogurt helps the probiotic Bifidobacterium to flourish in your gut.

In the study, researchers examined the data. After analysis, researchers found that women who ate hard cheese and fermented foods more than three times a week had a significantly different composition of gut bacteria from those who ate them less frequently.

Nuts and berries help you against aging

Your body can produce small RNA molecules, which protect your DNA. It can also produce antioxidants, special chemicals that can reduce inflammation and oxidative damage. But if you’re exposed to too many toxins and not enough antioxidants, your body can’t produce enough of these natural defenses.

The only way to counter this is to increase your intake of antioxidants and use as many natural protections as possible. One of the best sources of natural antioxidants is berries and nuts. A study from Harvard Medical School found that people who eat an average of a cupful of nuts a day are 25% less likely to die from any cause than people who don’t eat nuts.

When you eat lots of nuts and berries, you can protect your body from the effects of aging. Some of the worst culprits include a group of chemicals called advanced glycation end-products (AGEs). Researchers have discovered that eating a lot of nuts and berries can reduce the effects of aging. In a recent study, scientists tracked nearly 900 people who were aged 40 or older. The study found that people who ate the most nuts and berries were the healthiest, and at 62, they had the same mental function as people who were 12 years younger. Another study found that older adults who ate 70 grams of nuts each day (that’s 2 ounces) experienced a 33% reduction in brain atrophy.

Eat to Beat Disease Quotes

“When applied to coffee, the analysis found that light coffee drinkers (one to two cups per day) had a 21 percent reduced risk of death from a heart attack, while heavy coffee drinkers (two or more cups per day) had a 31 percent reduced risk of death. The many coffee bioactive likely act on the heart leading to this associated lower risk.” –William W. Li

“The Japanese have a principle called Hara Hachi bun me, which means “eat until you are eight parts [out of ten] full” or “belly 80 percent full.” This is a smart approach because your body has had enough food before you feel full.” –William W. Li

Eat to Beat Disease Review

This book is amazing. It guides you towards healthy eating to fight against diseases rather than losing weight. It tells you what you should eat and in how much quantity. Highly recommended to everyone.

To whom I would recommend Eat to Beat Disease Summary?

  • Anyone who wants to learn about healthy dieting.
  • Any person who wants to know how good nutrition works.
  • Anyone who wants to eat healthy for a healthy life.

Link: https://www.amazon.com/Eat-Beat-Disease-Science-Itself/dp/1538714620