255. Why We Get Fat: And What to Do About It
Rating: ☆☆☆☆
Recommended by: Gretchen Rubin
Author: Gary Taubes
Genre: Non Fiction, Health, Nutrition, Science, Self Improvement, Food
272 pages, published December 28, 2010
Reading Format: Book
Summary
The title tells it all. This a non-fiction book in which science writer Gary Taubes investigates and reports why we get fat. Taubes argues, and empirically supports, that our diet’s overemphasis on certain kinds of carbohydrates (mostly sugars and starches), not fats and not excess calories, has led directly to our country’s obesity epidemic. Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out” model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?
Quotes
“We don’t get fat because we overeat; we overeat because we’re getting fat.”
“The simple answer as to why we get fat is that carbohydrates make us so; protein and fat do not.”
“In other words, the science itself makes clear that hormones, enzymes, and growth factors regulate our fat tissue, just as they do everything else in the human body, and that we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat. The science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one—specifically, the stimulation of insulin secretion caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes, and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary. This is the fundamental reality of why we fatten, and if we’re to get lean and stay lean we’ll have to understand and accept it, and, perhaps more important, our doctors are going to have to understand and acknowledge it, too.”
“Of all the dangerous ideas that health officials could have embraced while trying to understand why we get fat, they would have been hard-pressed to find one ultimately more damaging than calories-in/calories-out. That it reinforces what appears to be so obvious – obesity as the penalty for gluttony and sloth – is what makes it so alluring. But it’s misleading and misconceived on so many levels that it’s hard to imagine how it survived unscathed and virtually unchallenged for the last fifty years. It has done incalculable harm. Not only is this thinking at least partly responsible for the ever-growing numbers of obese and overweight in the world – while directing attention away from the real reasons we get fat – but it has served to reinforce the perception that those who get fat have no one to blame but themselves. That eating less invariably fails as a cure for obesity is rarely perceived as the single most important reason to make us question our assumptions, as Hilde Bruch suggested half a century ago. Rather, it is taken as still more evidence that the overweight and obese are incapable of following a diet and eating in moderation. And it put the blame for their physical condition squarely on their behavior, which couldn’t be further from the truth.”
“It may be easier to believe that we remain lean because we’re virtuous and we get fat because we’re not, but the evidence simply says otherwise. Virtue has little more to with our weight than our height. When we grow taller, it’s hormones and enzymes that are promoting growth, and we consume more calories than we expend as a result. Growth is the cause – increased appetite and decreased energy expenditure (gluttony and sloth) are the effects. When we grow fatter, the same is true as well.”
“Researchers have reported that the brain and central nervous system actually run more efficiently on ketones than they do on glucose.”
“Any diet can be made healthy or at least healthier—from vegan to meat-heavy—if the high-glycemic-index carbohydrates and sugars are removed, or reduced significantly.”
“The obvious question is, what are the “conditions to which presumably we are genetically adapted”? As it turns out, what Donaldson assumed in 1919 is still the conventional wisdom today: our genes were effectively shaped by the two and a half million years during which our ancestors lived as hunters and gatherers prior to the introduction of agriculture twelve thousand years ago. This is a period of time known as the Paleolithic era or, less technically, as the Stone Age, because it begins with the development of the first stone tools. It constitutes more than 99.5 percent of human history—more than a hundred thousand generations of humanity living as hunter-gatherers, compared with the six hundred succeeding generations of farmers or the ten generations that have lived in the industrial age.
It’s not controversial to say that the agricultural period—the last .5 percent of the history of our species—has had little significant effect on our genetic makeup. What is significant is what we ate during the two and a half million years that preceded agriculture—the Paleolithic era. The question can never be answered definitively, because this era, after all, preceded human record-keeping. The best we can do is what nutritional anthropologists began doing in the mid-1980s—use modern-day hunter-gatherer societies as surrogates for our Stone Age ancestors.”
My Take
When Gretchen Rubin (author of The Happiness Project and my personal guru) mentioned that after reading this book she was hit with a lightning bolt moment and changed her eating habits dramatically to extremely low carb, I was very interested to see what Taubes had to say. Following his recommendations, I have been on a ketogenic (high fat and protein, very low carb) diet for several weeks. After a few months, I’ll report back if it works.
