The T Colin Campbell Diet Described!

The T. Colin Campbell Diet

The T. Colin Campbell diet (often called the Whole Food, Plant-Based (WFPB) diet) is based largely on Dr. Campbell’s research summarized in The China Study. It emphasizes eating whole, unrefined plant foods while avoiding animal products and highly processed foods.

  • Whole, unrefined plant foods
    • Emphasis on vegetables, fruits, whole grains, legumes, nuts, and seeds
  • No animal products
    • No meat, poultry, fish, dairy, or eggs
  • Low-fat approach
    • Minimize added fats and high-fat processed foods
  • No added oils
    • Avoid oils such as olive, coconut, canola, and other added oils whenever possible
  • Minimize processed foods
    • Choose foods in their natural or minimally processed form
  • Limit refined sugars
    • Avoid added sugars and heavily processed packaged foods
  • Limit refined grains
    • Prefer whole grains over refined products such as white bread and, in stricter versions, white rice
  • Whole-food carbohydrates as staples
    • Meals commonly center around potatoes, brown rice, oats, beans, lentils, corn, and other whole plant foods
  • Legumes as a primary protein source
    • Beans, lentils, peas, and chickpeas provide most of the protein
  • Nuts and seeds are allowed
    • Unlike the Esselstyn program, moderate amounts of nuts and seeds are generally encouraged
  • Typical meals
    • Oatmeal with fruit, bean and vegetable stews, brown rice with lentils and greens, baked potatoes, and fruit-and-greens smoothies
  • Goal: long-term disease prevention and health promotion
    • Designed to reduce the risk of chronic diseases by replacing animal foods with whole plant foods
  • Scientific foundation
    • Based on epidemiological and nutritional research, including Dr. Campbell’s work in China in collaboration with Cornell University and other research institutions, suggesting that diets rich in whole plant foods are associated with lower rates of heart disease, diabetes, and some cancers.

More Campbell books:

The China Study SOLUTION: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet

The PlantPure Nation Cookbook: The Official Companion Cookbook to the Breakthrough Film…with over 150 Plant-Based Recipes

The PlantPure Kitchen: 130 Mouthwatering, Whole Food Recipes and Tips for a Plant-Based Life

The Low Carb Fraud: where (and how) the low-carb proponents get it wrong

The Future of Nutrition: An Insider’s Look at the Science, Why We Keep Getting It Wrong, and How to Start Getting It Right

The Whole Truth: The Hidden Agendas Behind Decades of Health Misinformation―and What to Do About It



 

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