Health Notes #22
The China Diet Study
Did you know that Americans and Europeans get many more heart attacks and
cancers and even more osteoporosis than the Chinese do?
To find out why, an international team of physicians and scientists studied
60,000 people spread out over China in 65 counties. Here is what they found out.
- Americans get almost 40% of their calories from fat. Chinese have less
than 15% fat calorie intake.
- Americans consume 70% of their total fat as animal fat. The Chinese are
largely vegetarian and get only 4% from animal fat.
- Americans get about 70% of their protein from animal sources. The Chinese
get only about 4%.
- The Chinese eat three times more dietary fiber than Americans do.
- Americans eat fewer calories than the Chinese but are 25% heavier.
- The Chinese diet contains about 70% more vitamin C than the American diet.
- Anemia from iron-deficiency is rare in China, in spite of their getting
little meat. The extra vitamin C might help absorb the iron that is
Results: The cholesterol levels tell the story. The American average is about
212 but in China this dangerous fat is down--way down--to less than 150. No
wonder only 1% of deaths in China are from coronary artery disease but in the
USA this figure is about 50%.
Cancer is common in the USA, but in China it is uncommon. In the counties
where people eat the most animal food, they have the most heart attacks, cancer
Even osteoporosis is rare in China, even though they eat much less of
calcium-containing foods than do Americans. This may be because animal protein
washes out calcium from the bones.. Also Chinese tend to exercise more; this
helps hold the calcium they do get.
Conclusion: China, like many other Third World countries, can teach us that a
simple plant-based diet, combined with regular exercise, is a winning
Source: The Journal of Health and Healing; Vol.16, No. 1.
This is my favorite gelatin salad and can be used as your protein. Serve with
breads, sliced tomatoes, cucumbers and corn on the cob, and you have a complete
- 2/3 c. white grape or pineapple juice
- 4 tsp. unflavored Emes gelatin
- 1 c. tofu
- 1/8 tsp. salt
- 1/4 c. toasted almonds
- 1 tsp. vanilla
- 1/2-1 c. blueberries
Dissolve gelatin in the juice then carefully bring it to a boil until clear.
Stir constantly. Blend all ingredients together until smooth. Pour into a mold
or individual containers. Use your imagination and experiment with the juice and
- 3 c. boiling water
- 1 c. 7-grain cereal
- 1-1/2 tsp. onion pwd.
- 1 tsp. salt
- 1 T. thyme
- 6 T. soy sauce
Simmer for 10 minutes. Then add:
- 1-1/2 c. sunflower meal
- 1-1/2 c. pecan meal
Make the meal by blending the nuts in the blender until fine. Some places
will sell the meal. It is much more reasonable than whole nuts.
Using a 1/3 c. measuring cup make mounds on a cookie sheet and press each to
make a pattie. You can make them larger or smaller according to the intended
use. 1/2 c. is a good size for hamburger size patties.
(Opt. Cut amount of nuts in half.)
Bake 25 minutes at 350o F. Flip and bake longer if needed.
- 2-1/2 c. dry navy beans
- 1/2 tsp. garlic pwd.
- 1-1/4 c. chopped onions
- 6 T. dark molasses (not blackstrap)
- 1 T honey
- 2-1/2 t. salt
- 1 T. onion pwd
Soak beans overnight. Next morning, rinse and drain. Put soaked beans into a
pot with 8 c. water. Bring to a boil. Simmer covered until tender (about 1-1/2
hours). Remove from heat. Add remaining ingredients and mix well. Pour into
sprayed 8 X 8 baking dish. Cover and bake at 350o F for 2 hours.
Uncover and bake for 30 more minutes. Make sure that they don't dry out.