How Food Works

248 249

fractures 42 brassicas 114 capsaicin 120, 128, 129 232–33
milk and 84 fermented 52–53 carbohydrates 12, 22–23, 176–77 soup 71
osteoporosis 127, 219 cabbage soup diet 205 upside-down roasted 70
boredom 15 caffeine cooking 62, 63 washing 65
bottled water 153 in chocolate 144 degrading 48 children, diet for young 223
bottom trawling 245 in coffee 155 and diabetes 217 chili peppers 111, 120, 128–29
botulism 75 effect on body 155 fiber 24 chilling 47, 48, 49, 50–51
bowel in energy drinks 162, 163 glycemic index 91 Chinese diet 131, 139, 177
cancer 68, 115, 218, 219 in pregnancy 221 grains 92–93 chips 57
digestion 20 prohibition of 186 high-fiber 22 chloride 34, 152
fiber and 199 and sports 163 how body uses 23 chlorophyll 107, 112, 113, 123
healthy 25 in tea 155, 156 low-carb diets 196–97 chloroplasts 113
intolerances 209 Cajun cuisine 131 refined 38 chocolate 17, 52, 57, 144–45
brain cakes 142–43 starchy foods 90–91 cholesterol 25, 30–31, 69
alcohol and 169 calcium 34, 78, 84, 178, 219, 221 storing 191 bad 31, 118, 214
energy for 23 deficiency 35, 210, 211 carbonated drinks 17, 159, 160–61 dietary 30, 83
evolution 8 calories 195 carbon dioxide 17, 94, 95, 125, 142, exercise and 193
fasting 201 absorbing 195 147, 160, 240, 241 fiber and 199
food for 215 in alcohol 165 carbon emissions 240, 241 garlic and 118
and hunger 15 in beer 165, 172 carbon footprint 189, 240, 241 good 31, 214
olive oil and 183 in carbonated drinks 161 carbonic acid 160, 161 heart disease and 215
pleasure centers 142 for children 223 carcinogens 63, 69, 74, 75, 95 olive oil and 183
smell and taste 18, 19 in cooked food 8 Caribbean cuisine 131 reducing 213
water and 36 counting 194–95 carotenoids 48, 80, 106, 110, 113, choline 221
bran 92 daily guidelines 177 115 Christianity 186
brand counterfeiting 236 empty 22, 163 carrots 54, 116, 197 chromium 35
brandy 166 energy budget 191 casein 88, 129, 163 cilantro 130, 132, 133, 202
brassicas 55, 114–15 in energy drinks 162 cassavas 116 cinnamon 130
bread 90, 94–95, 98, 183 and exercise 192–93 cataracts 115 circulatory system
breakfast 180–81 in fats 28, 136, 142 catechins 157 alcohol and 168
breast cancer 115, 127, 166, 218, in grains 93 Catholicism 187 caffeine and 155
219 high-fiber diets 198, 199 cattle, domestic 8 garlic and 118
breast milk 222 in highly processed foods 57 celery 135, 159, 211 cirrhosis 167
breath, smelly 22 in leafy vegetables 113 celiac disease 99 citric acid 161
brewing 172, 173 low-carb diets 196 cell membranes 27, 28, 30, 32, 111, clean eating diet 41, 204–05
brine 52, 88 in nuts and seeds 127 134, 217 climate change 246
broccoli 47, 107, 108, 109, 114 in potatoes 104 cell resistance 201 cloves 130
bromelain 123 in sweet food 19, 142 cells cooperatives 234
bronze-die pasta 97 in wine 165, 171 building and maintaining 13, 26, coagulants 152
brown fat 191 Campylobacter 64, 65 cobalt 35
Buddhism 76, 186–87 cancer 218–19 27, 190 cocaine 161
bulb vegetables 117 alcohol and 165, 166, 168 constituents 69 cocktails 167
bulimia 224–25 brassicas and 115 damage 111 cocoa beans 52, 144
Bull’s-eye diet 241 capsaicin and 128 cellulose 24, 149 coconut milk 55
burgers 59 fasting and 201 cereals 39, 92 coconut oil 29, 136
Burkitt, Denis 198 fiber and 25 champagne 169 cod, Atlantic 245
butanol 164 lignans and 127 charring 63, 68, 95 coffee 17, 154–55
butter 29 tomatoes and 110 cheese 52, 88–89, 221 beans 111, 154
bycatch 245 vegetarianism and 189 chemical additives 58–59 direct trade 234
see also by type chemical preservatives 48, 49 instant 155
C candida 209 chewing 20 cola drinks 161
canning 39, 48, 49 chewing gum 147 cold-storage 240
cabbage canola 242, 243 chia seeds 109, 198 colds 70, 118
chicken
pasture-raised or caged 71,

collagen 62, 80 cyanides 116, 122 calorie absorption 195 food and 226–47
colon, fiber and 25, 199 cytochromes 68 carbohydrates and 23 enzymes
colonic irrigation 202, 203 cooking and 8
colorectal cancer 25, 68, 115, 166, D fiber and 24, 189, 199 in cooking 54, 62, 64
live cultures and 87 in digestion 20–21, 25
218, 219 dairy products 84–89, 176–77 problems with 206 and freshness 46, 47, 50, 51
colostrum 222 lactose intolerance 208–09 water and 37 hanging meat 69
color, and flavor 16 substitutes 103 dilution 236 intolerances and 208–09
colorings wasted 239 dinner 181 plant 54, 113, 118, 119, 123
diseases, new 243 proteins and 27
additives 59 DASH (Dietary Approaches to Stop display until 47 in saliva 20, 173
in carbonated drinks 160 Hypertension) diet 213 distillation 164, 166, 167 EPA 78
spices 130 distribution 46–47, 234, 235, 238 ephedrine 163
complete proteins 26 deep-frying 61 DNA 27, 185, 236, 237, 243 EPIC study 218
concentrates, fruit 158 dehydration 36, 37, 96, 169 dough esophagus, cancer of the 219
condensed milk 85 desserts 142–43 bread 94 essential amino acids 26, 69, 103
confined animal feeding operations detoxing 202–03 gluten 98 essential fatty acids 13, 29, 71, 82
(CAFOs) 232, 233 DHA 78 noodles and pasta 96 estrogens 107
congeners 164, 166, 167, 169 diabetes 216–17 drinks 150–73 ethanol 164, 166, 167
connective tissue 72, 73 Eastern diets 184 ethical diets 186, 187
constipation 37, 198, 199 blood sugar levels 140, 196, 216 Western diets 183 ethylene gas 123
contamination 48, 64, 65, 74, 83 exercise and 193 drupe fruits 122, 126 eugenol 130
convenience foods 38–39 gestational 216, 221 drying 48, 49, 133 evolution, human 8, 19
cooking 60–61 levels of 183, 217 duodenum 21 exclusion diets 207, 208, 210–11
eggs 83 prevention and management 217 exercise
history 8 type 1 216, 217 E benefits of 193
how food cooks 62–63 type 2 23, 25, 140, 159, 180, diet and 177, 192–93
meat 72–73 E. coli 55, 64 energy budget and 190
and nutrients 54 216–17 Eastern diets 184–85 fasting and 200
with oil 137 vegetarianism and 189 eating disorders 224–25 hunger and 14
safe 64–65 diarrhea 42, 81, 206, 208, 209 eating habits, modern 39 eyes
cooling sensation 17 diet 174–225 eating patterns 180–81 health 115, 216
copper 35, 220 for babies and children 222–23 eczema 206 high blood pressure and 213
coriander 130 balanced 12, 13, 176–77, 194 edamame beans 102 moisture 36
corn 9, 92, 93, 167, 197, 232, 242, blood pressure and 213 edibility, processing and 56 night vision 116
243 calorie counting 194–95 eggs 82–83, 210 onions and 119
corn oil 136, 137 detoxing 202–03 Ehrlich, Paul 228
corn syrup 57, 138, 139 Eastern 184–85 eight-hour diet 200 F
cotton 242, 243 exclusion diets 207, 208, 210–11 electricity, from food waste 239
cotton candy 146 exercise and 177, 192–93 electrolytes 152, 162 F-Plan Diet 198
crash diets 204 high-fiber 198–99, 204–05 emulsifiers 59, 82 factory farming 232–33
cravings 15, 221 high-protein 196, 197 enamel, tooth 161 factory ships 245
cream 85 history 8–9 endocarp 122 fair trade 234–35
crème caramel 146 intermittent fasting 200–01, endosperm 92 farming see agriculture
crème fraîche 52 energy budget 190–91 fast cooking 61
crickets 247 204–05 energy density 194–5 fasting 15, 180, 202, 203, 204
cruciferous vegetables see brassicas low-carb 22, 196–97, 204–05 energy drinks 159, 162–63
crustaceans 80–81, 211 low-fat 194 energy gels 162, 163 intermittent 200–201, 204–05
cucumber 120, 246 Mediterranean 182, 183, 204–05, energy, nutrition and 12, 13 fat stores 23
fermented 53 enterolignans 127
cucurbitacins 121 217 environment burning 191, 196, 200
cultured meat 148–49 popular diets 204–05 dangerous chemicals in 203
curds 88, 89, 102 in pregnancy 220–21 concerns about 187, 188, 189, energy budget 190, 191
curing 52, 74 raw food 54–55 232, 240, 243 exercise and 192–93
cutlery 64 religious and ethical diets high/low calorie diet and 192–93
186–87 obesity 217
vegetarian and vegan 188–89
Western 182–83
digestion 20–21

250 251

fat-soluble vitamins 32, 42 five a day 106, 159, 220 Fusarium 76 wine 170–71
fatigue 42 flatulence 199, 209 future foods 246–47 grass-fed
fats 13, 136–37, 176–77 flavonoids 54, 157, 170
flavonols 170 G animals 233
bad 136, 214 flavor 16–17 cheese 89
cholesterol 28–29 flavorings 57, 59, 130 game 69, 70, 221 Great Columbian Exchange 9
degrading 48 flexitarians 188 garlic 109, 118, 215 Green Revolution 228, 230
food labeling 43 flour 90, 94, 96 gastroenteritis 208 green tea 109, 156, 157, 184
good 40, 136, 214 fluoride 35, 152 gelatin 147 greenhouse gases 189, 238
in meat 72 folate 220 gender, and eating disorders 225 grilling 60
in nuts and seeds 126 folic acid 178, 179, 211, 219 genes grinding 74
transport around body 31 food chain growth, stunted 211
fattiness, taste of 16 and alcohol 168 grubs 148
fatty acids 13, 25, 28, 29, 190, 191, minerals in 34 and eating disorders 224 guarana 162, 163
196, 215 toxins in 79, 125, 203, 231 genetically modified foods 242–43 gut
fava beans 55, 101 food labeling see labeling germ, grain 92 evolution of 8
fecal transplants 86 food miles 46–47, 205, 240–41 gestational diabetes 216, 221 fiber and 25, 199
feces 21, 199 food poisoning 55, 56, 64, 81, 221 ghrelin 14, 142, 159 flora 25, 86, 87, 189, 199, 206, 209
fermentation 52–53 food processing 56–57 ginger 130
alcohol 164 and waste 239 glasses H
beer 172 see also processed food beer 173
digestion 21 formula milk 222 of wine 171 Hákarl 53
dough 94, 95 fraud, food 236–37, 245 gliadins 98 halal principles 186–87
food waste 239 free radicals 32, 48, 50, 111, 112, global corporations 234, 235, 243 hallucinogens 125
soy 103 113, 115 glucose 12, 15, 22, 23, 90, 138, 139, ham 75
spirits 166, 167 free-range 232–33 140, 141, 190, 191, 196, 216, 217 hangovers 169
wine 170–71 chickens 71, 232 glucosinolates 129 harvest 46
fertilizers 229, 230, 231, 239, 243 freegans 187 glutamic acid 16, 59 hazelnuts 126
fetus 220–21 freeze-drying 155 gluten 94, 96, 98–99, 142, 211 head, beer 173
fiber 14, 24–25 freezing 9, 39, 46, 47, 48, 49, gluten-based products 76 headaches 42, 59, 99, 130, 169
cancer and 218 50–51 gluten-free foods 99, 143, 211 health
in exclusion diets 211 freshness 19, 46–47 glutenin 98
as food 149 fries 16, 105 glycemic index (GI) 90, 91, 141, alcohol and 165, 167, 168–69
food labeling 43 fridges 50–51 allergies 206–07
in fruit and vegetables 40, 158 fructose 23, 138, 139, 166 159 anemia 219
high-fiber diet 198–99, 204–05 fruit 106–07, 176–77 high 91, 104 cancer 218–19
in leafy vegetables 113 cancer and 218 low 91, 117, 204–05 carbonated drinks and 160
in processed foods 57 canned and frozen 39 glycemic load (GL) 141 chocolate and 145
in pulses 101 freshness 46 glycerol 28 convenience foods and 38, 39
in root vegetables 117 oddly shaped 238 glycogen 15, 23, 69, 70, 140, 141, diabetes 216–17
in smoothies 159 ripening 123 163, 190, 191, 205 Eastern diets and 184, 185
soluble 24, 100 seasonality 240 GM foods see genetically modified eating disorders 224–25
undigested 20, 21 skin 111, 122 foods exercise and 193
in vegetarian diets 189 starchy foods 91 goitrogens 55 fiber and 25, 199
fish 78–79 sweet fruit 122–23 goji berries 109 GM foods and 243
exclusion diets 211 vegetable fruits 120–21 government guidelines 176–77, 198 heart disease and strokes 214–15
farming 244, 245, 247 washing 64 grains 90, 92–93, 176–77 herbs and 132, 133
fermented 53 wasted 239 beer 172, 173 intermittent fasting and 201
food fraud 236, 237 fruit juice 56, 106, 158–59 domestication of 9 intolerances 208–09
freezing 50 frying 57, 61, 137 for livestock 229, 232 modern diet and 8
overfishing and sustainable fudge 147 processing 56 nutrition basics 12–13
fishing 244–45 fumigants, chemical 231 spirits 164, 167 osteoporosis 219
shellfish 80–81, 108 functional foods 108 whole or refined 92 phytochemicals and 110
wasted 239 fungi 76–77, 124–25 grapefruit 14, 107, 158 in pregnancy 220–21
grapes 123, 158, 164 red meat and 68

spices and 130 hygiene K live cultures 86–87, 88, 208
superfoods and 109 “hygiene hypothesis” 206 liver
sweet food and 9 kitchen 64–65 kale 54, 107, 108, 109, 112, 114
vegetarian and vegan diets and kefir 87 alcohol and 165, 167, 168
hyperactivity 140 kernels 126 bile production 20, 25
189 hypertension 212–13 ketchup 121 cancer 125, 166, 218, 219
Western diets and 182, 183 hypoglycemia 217 ketones 22, 196 carbohydrates and 23
whole foods and 40 hypothalmus 15 ketosis 196 cholesterol and 30, 31, 214
wine and 170, 171 kidneys excess nutrients 42
heart I fat buildup 193
alcohol and 165, 215 diabetes 216 fat-soluble vitamins 32
caffeine and 155 ice cream 85 and high blood pressure 135, 213 glycogen in 15
exercise and 193 melt-resistant 143 stones 155, 159 liver (offal) 221
heart disease 214–15 water and 36, 37 livestock farming 228–29, 231,
blood pressure and 212–13 Icelandic diet 53 kitchen hygiene 64–65 232–33
cholesterol and 30, 31, 215 immune system kneading 94, 98 local produce 240, 241
ethnicity and 185 Kosher principles 186–87 lollipops 146
fiber and 25 allergies 206–07 long-life products 9
lignans and 127 development of 206 L low-calorie diets 193, 194, 203,
processed meat and 74 fat and 29 204–5
vegetarianism and 189 gut bacteria and 25 labeling 43 low-carb diets 22, 196–97, 204–05
wine and 170 Indian diet 131, 139, 176 freshness and 46, 47 low-density lipoprotein (LDL) 31,
heavy metals 79, 202, 203 indoles 115 GM foods 242 214
heme iron 113 inflammatory diseases 182, 183 mislabeling 236 low-fat foods 43, 137, 194
hepatitis A and E 64 insecticides 41 low-GI diet 204
herbal teas 156, 203 insects 148, 247 lachrymatory factor 119 lunch 181
herbicides 242 insoluble fiber 24 lactase 85, 208–9 lungs
herbs 130, 132–33 insomnia 155 lactic acid 86, 95 alcohol and 169
herbal supplements 178 insulin 14, 15, 140, 141, 191, 196, Lactobacillus 52, 86, 87 cancer 115
as preservatives 48 lactose 84–85, 86 lupin beans 149, 210
hexanal 113 216 lutein 107, 115
hexanol 113 resistance/sensitivity 191, 198, intolerance 208–09 lycopene 39, 55, 106, 120, 121
high in fiber foods 43 tolerance 85 lysine 26
high intensity interval training 199, 201, 213, 217 ladybugs 231
(HIIT) 192 intensive farming 228, 230–31, 241 lager 173 M
high-calorie diets 192 intestines large intestine 21, 199
high-density lipoprotein (HDL) 31, larynx, cancer of the 219 mackerel 55, 79
214 digestion 21 laxatives 203, 224 macrobiotic diet 204–5
high-fiber diet 198–99, 204–05 gluten sensitivity 99 lead acetate 139 macrocytic anemia 219
high-protein diets 196, 197 water and 37 leafy vegetables 54, 111, 112–13, macrominerals 34
Hinduism 186–87 intolerances 208–09, 210 215, 219 macronutrients 28, 120
histamine 207 Inuit diet 183 leavened bread 94, 95 macular degeneration 115
honey 9, 19, 109, 139, 188, 236 inulin 166 leavening agents 59 magnesium 34, 211, 220
hormones 27, 29, 30, 107, 221 iodine 35, 78, 203, 220 leftovers Maillard reactions 63, 95, ≈146
growth 231 iron 35, 211, 219, 221 freezing or reusing 238 malnutrition 12, 13, 211
in livestock 232 from plants 113, 188 reheating 65 maltose sugar 95
plant 102 in red meat 68, 69 legumes 26, 91, 100–01, 120, 126 manganese 35, 220
horse meat 236 irrigation 246 leptin 15 manuka honey 109, 236
horseradish 128, 129 Irritable Bowel Syndrome (IBS) 209 lifestyle choices 204 margarine 29
hot foods 128–29 Islam 186–87 lignans 127 marrows 121
hunger 14–15 isothiocyanates 115, 129 lima beans 101 marshmallows 147
hunter-gatherers 9 line-and-pole fishing 245 mash 94, 166, 172
hydration 36–37 J linoleic acid 29, 89 mast cells 206–07
hydrogenated fats 29 linseed 109, 127 mayonnaise 82
Jainism 186 lipoproteins 31, 214
Japanese diet 79, 177, 185, 194 Listeria 64
jaw muscles 8
Judaism 71, 186–87
junk food 38

252 253

meals 180–81 for babies 222 myoglobin 62, 68 processing and 56
planning 238 cheese 88–89 pulses 101
dilution of 236 N in raw food 54
meat fermentation 52, 86, 87 in red meat 69
carbon emissions and 241 intolerance 8, 210 nails 118 supplements 178–9
cooking 62–63, 65 pasteurization 56, 84 nausea 35, 42, 81, 130, 168, 169, vegetarian and vegan diets 188
cultured 148–49 yogurt and live cultures 86–87 nutrition basics 12–13
cuts of 72–73 millet 92, 126, 173 206, 208, 209 nuts 126–27
in Eastern diets 184 mineral water 153 nervous system 27, 33, 134, 220, allergies 127, 210
effect of rearing conditions on minerals 12, 34–35
232 deficiency 12, 34, 35, 42 221 O
efficiency of eating 229 in eggs 82 neurons 36, 129, 201
freezing 50, 51 enriching with 56 neurotoxins 129 oats 92
hanging 69 in fruit and vegetables 108, 112, neurotransmitters 27 obesity 9, 12
history of eating 8 new foods 149, 247
in Mediterranean diet 183 114, 115, 116, 117 New World 9 appetite and 15
metallic taste of 68 loss in cooking 54 nickel 35 in Asian population 185
new sources of 247 loss in processing 58 nicotine 14 blood pressure and 212
organic 231 in milk 84 nightshade family 120 in childhood 223
origins of 236 need for 19 nitrates 48, 71, 76, 106, 112, 159, 219 diabetes type 2 and 216
processed 25, 74–75, 219 supplements 179 nitrite 74, 75, 219 energy budget and 191
raw 73 in tea 157 nitrogen 100, 101, 229, 231 fiber and 25
red 68–69, 219 in whole foods 40 no-catch areas 245 global levels of 204
in religious and ethical diets miscarriage 221 non-celiac gluten sensitivity heart disease and strokes and 214
186–87 mislabeling 236 insulin resistance and 217
rise in consumption of 228–29 miso 53, 124 (NCGS) 99 popular diets 204–05
substitutes 76–77, 103 mitochondria 111 non-heme iron 113 sleep and 180
tenderizers 123 molasses 138 noodles 90, 96, 185 sugary drinks and 159
tough 72 mold 124, 125 vegetarianism and 189
undercooked 221 in cheese 89 instant 38, 96 oceans, pollution of 79
wasted 239 mollusks 210 norovirus 64 offal 73
in Western diets 182 molybdenum 35 North African cuisine 131 oils 29, 136–37
white 70–71 monosaturated fatty acids 28, 136 nose 18 olive 28, 29, 136–37, 183, 214, 237
monosodium glutamate (MSG) 59 nose bleeds 42 oily fish 78, 221
Mediterranean diet 182, 183, mood changes/swings 22, 42 numbness 17 Okinawa 185, 194
204–05, 217 Mormonism 186 nutmeg 130 oleic acid 28, 29
morphine 111 nutraceuticals 12, 108 olive oil 28, 29, 136–37, 183, 214,
menopause 107 mouth cancer 166, 219 nutrients 237
mercury 79 mucus 18 omega-3 fatty acids 28, 29, 40, 71,
metabolism 12, 13, 190, 191 multivitamins 179, 221 additives 58 78, 127, 136, 215, 218, 232
methane 238 muscle fiber 62, 68, 70, 73 for babies and children 222–23 omega-6 fatty acids 29, 71, 82, 127,
methanol 164 muscle proteins 27 in convenience foods 38 232
methionine 26 muscle stem cells 148–49 cooking and 61, 62 onions 117
Mexican cuisine 131, 139 muscles deficiencies 15, 55 family 118–19
microbes active 72 degrading 48 oolong tea 156
energy 23 digesting 20–21 oranges 123, 158, 159
in cheese-making 88, 89 exercise and 192–93 in eggs 82 organic foods 40, 230, 231, 233
cooking and 64 protein and 69 exclusion diets 210, 211 organosulfides 110, 113
fermentation 52, 53, 86 wastage 191 food labeling 43 osteoporosis 127, 218, 219
pasteurization 56, 84 white 70 freshness and 46, 47 ovarian cancer 127
spoilage and 46, 50, 52 mushrooms 124–25 in fruit and vegetables 106–07, ovaries, plant 122
in water 152, 153 mustard 128, 129, 130, 210 overfishing 244–45
micronutrients 32, 40, 42, 113, 120, mycoproteins 76–77, 124 110 overnutrition 12
124, 189 mycotoxins 125 in grains 93 oxalates 159
microwave ovens 39, 61 in herbs 132, 133
Middle Eastern cuisine 131 in nuts and seeds 126
milk 84–85 in offal 73
in organic food 231
in potatoes 104

oxidation 46, 47, 48, 74 plaque 31 propiin 119 refrigeration 9, 46, 47, 50–51
oysters 80 plasma 36 prostate cancer 110, 115, 127 reindeer milk 85
plums 122, 126 protein 14, 26–27, 176–77 religious diets 186–87
P poi 53 rennet 88
poison body growth and repair 13 resveratrol 170
packaging 43, 57, 239 burning 191 Rhizobium bacteria 101
plastic 153 alcohol as 164 cooking 62 rice 56, 90, 91, 92, 93, 184, 185, 210
detecting 19 degrading 48
Paleolithic diet 204–05 pollution 79, 230 in Eastern diets 184 reheating 65
palm oil 29 polyphenols 110, 115 in eggs 82, 83 rice milk 223
palm tree fruits 122 polyunsaturated fatty acids 28, 136 in fungi 124 rickets 211
pancreas 15, 21, 216, 217 pome fruits 122 gluten 98 roasting 60
papain 123 pomegranates 109, 158 high-protein diets 196, 197
papayas 123, 242 popping candy 147 in legumes 100–01 cocoa beans 145
parasites 64, 78 population growth 230, 243, 244, for muscle building 69 coffee beans 154
parsnips 116 246 in shellfish 80–81 robusta coffee 154
pasta 56, 90, 96–97, 98 pork 69 in soy 102, 103 rock candy 146
Pasteur, Louis 84 pork dumplings 240–41 in Western diets 182 rock salt 134
pasteurization 49, 56, 83, 84 porridge 94 protein shakes 162, 163 Rohwedder, Otto 95
pasture-raised 233 portions psilocybin mushrooms 125 root vegetables 116–17
patches, detox 203 for children 223 pu-erh tea 156 roses 240
pathogens 55, 60, 206 DASH diet 213 pulses 91, 100–01, 106, 148 rum 167
peaches 122, 126 Eastern diets 185 pumpkin 120
peanuts 126 Western diets 182 purging 224 S
potassium 17, 34, 125, 152, 213
allergy 127, 206–07, 211 potassium nitrate 74 Q saccharine 138
pears 46, 122 potatoes 46, 104–05 saffron 130
peas 91, 100–01, 126, 197, 198 chips 57 quinoa 26, 92, 109, 197 sage 132
pectin 63 glycemic index 91 salad bars 55
peppers, sweet 107, 120, 129, 246 green 55 R salami 75
peptides 26, 27, 123 as staple 9, 90–91, 117, 183 saliva 18, 20, 173
persistent organic pollutants poultry 70–71 raising agents 94, 142 Salmonella 55, 64, 83
powdered milk 85 raspberries 40, 122, 123 salt 134–5
(POPs) 79, 203 prebiotics 199 rats 148
pescatarians 188 predators, natural 231 raw foodism 54 blood pressure and 134, 135, 212,
pesticides 203, 230, 231, 242, 243 pregnancy raw foods 54–55 213
pH levels 204–05 diabetes in 216, 221 receptor cells 18–19 cancer and 219
phenols 130, 133, 156, 157 diet during 220–21 recommended daily allowance in processed foods 57, 135
phosphate 84 preprepared meals 39, 135 thirst and 37
phosphoric acid 161 preservation 48–49, 56 (RDA) salting
phosphorus 34 chilling and freezing 50–51 fiber 24 meat 74
photons 112 fermentation 52–53 fruit and vegetables 106, 159, 220 as preservative 48, 49
photosynthesis 112 meat 74–75 government guidelines 176–77 salty taste 17, 19
phytochemicals 12, 39, 101, 110–11, preservatives protein 26, 176–77 salty water, injecting 75
additives 58 sodium 135 saponins 110, 157
112, 113, 115, 118, 120, 126, 127, in carbonated drinks 160 sugar 176 sashimi 78
130, 189 health concerns 75 vitamins and minerals 42 satiety 14–15, 194
phytoestrogens 102, 107 pressure cookers 63 water 37, 176 saturated fats 29, 57, 136, 214, 219
phytonutrients 107, 110, 133, 159 probiotic foods 12, 87 reconstituted meat 75 sauerkraut 52–53
pica 15 processed food recycling 239 sausages 75
pickling 48, 49, 52, 53 food fraud 236 red blood cells 69, 219 Scoville scale 128
pigs 232 hidden ingredients 57 red kidney beans 101 scurvy 52
pigs’ feet 73 see also food processing red meat 68–69, 219 sea salt 134, 135
pineapples 122, 123, 158 procyanidins 170 red wine 170–71 seasonality 240
plants reduced fat foods 43 seawater greenhouses 246
edible 90–123, 126–133, 149 seaweed 149
efficiency of eating 229

254 255

seeds 126–27 South Korean diet 177 sucralose 138 tap water 152–53
selenium 35 soy 100, 102–03, 210, 242, 243 sucrose 138 taproot vegetables 116
self-esteem, low 224 sugar 22, 138–39 taro root 53
sell by date 47 fermented 53, 77, 103 taste 16–17
sensitivity versatility of 76, 77 addiction 140
soy milk 77, 102 in carbonated drinks 159, 160 and smell 18–19
to additives 58, 59 soy sauce 103, 124 consumption of 139 taurine 163
to gluten 99 Spain, eating patterns 180 cooking 60, 63 tea 156–57
to insulin 191, 201, 213 spas 153 in energy drinks 159, 162 tears 36
serotonin 22, 71 spices 130–31 food labeling 43
sesame seeds 127, 211 as preservatives 48 free 22 onions and 118, 119
Seventh Day Adventists 182 spiciness 17 in fruit juice and smoothies 158, tempeh 53
shelf life 58, 239 spicy cuisines 131 tempering (chocolate) 145
shellfish 80–81, 108 spinach 112, 113, 159 159 tequila 166
shellfish poisoning 81 spirits 165, 166–67 in fruits 122 terpenes 110, 130, 133
sherbet 147 spoilage 46, 50, 52, 238, 239 highs and lows 140–41 textured vegetable protein 77, 103
shift workers 180 sports, caffeine and 163 in low fat foods 137 Thai cuisine 131, 139
shopping 238 sports drinks 162 natural 22 thawing 51
shots 162 sprouts, Brussels 114 in processed foods 57 theaflavins 157
shrimp 80 squash 107, 120, 197, 242 substitutes 138 theanine 157
Sichuan cuisine 131 stabilizers 58 in sweets 146–47 theobromine 144, 157, 163
silicon 35 Staphylococcus 55 sugar beets 242, 243 theophylline 163
skin staples 9, 90–97 sugar free foods 43 thirst 37
hydration 36 starches 90 sugarcane 9, 167 throat cancer 166
problems 206 in potatoes 104, 105 sulfites 211 tofu 76, 77, 102, 103
skin prick tests 207 refined 22 sulfur 34, 114, 118 tolerance, creating 208
skunking 172 in root vegetables 117 Sumo wrestlers 181 tomatoes 120, 246
sleep taste of 16 sunflower oil 136
food and 89 unrefined 22 sunlight 178 and cancer 110
obesity and 180, 181 starchy foods 90–91, 176 superbugs 233 cooked 39, 41, 55
slow cooking 61 starter cultures 87, 88, 95 superfoods 108–09, 112, 203 flavor 17
small intestine 21 statins 31 supermarkets 234, 235 GM 242
smell, and taste 16, 17, 18–19 steak supersizing 161 ketchup 121
smoked meat 74 cooking 62–63, 65 supplements 178–79, 188, 189, 203, tomato paste 57
smoking rib eye 72 222, 223 tongue
heart disease and 185 sirloin 73 supply chains 9, 46–47, 233, 236, sensations 17
high blood pressure and 212 steaming 60 taste 16–17, 18, 19
smoking (food preservation) 48, 49 stearic acid 28, 29 237 tonics, health 161
smoking point 137 stevia 138 sustainability 187, 228, 229, 246, tooth decay 35, 152, 157, 158, 159,
smoothies 106, 158, 159 stillbirth 221 161
snacks 57, 180 stimulants 144, 145, 157, 163 247 toothache 130
healthy 180 stomach fishing 244–45 toxins 203
sugary 140, 141 alcohol and 168 sweat 12, 107, 157, 162 in alcohol 166, 167
sodium 17, 34, 134, 152, 213 cancer 219 sweet food 9, 139, 142–3 in beans 101
soil conditioners 239 digestion 20, 21 sweet fruit 122–23 in cassavas 116
soil degradation 246 hunger 14, 15 sweet potatoes 105, 185 cooking and 60, 64
soluble fiber 24, 100, 198, 199 soluble fiber 199 sweet taste 16, 19 detoxing 202–03
sorbitol 138 storage 48, 49, 234, 239 sweeteners, artificial 16, 58, 138, in food chain 79
soups stout 173 in fungi 124, 125
blended 159 strawberries 41, 123, 240, 246 139 and intolerances 208
digestion and 184 stress 14, 15 in carbonated drinks 160 in pesticides 230
preprepared 39 strokes 135, 165, 193, 213, 214–15 sweets 146–47 in pregnancy 221
sour taste 16 strychnine 111 synthetic vegetable protein 149 in raw food 55
sourdough bread 95 substitution 236, 245 in root vegetables 116
T in shellfish 81
in water 152
takeout 39
tannins 170, 171

in zucchini 121 oddly shaped 238 222, 223 gluten-free 98
trace minerals 34, 35 onion family 118–19 vitamin E 32, 71, 82, 109, 157, 179 wheatgrass 109
trade, history of 9 potatoes 104–05 vitamin K 25, 32, 82, 89, 132, 179 whey 163
traffic light system 43 root 116–17 vodka 167 whiskey 167
trans fats 29, 57, 214 in smoothies 159 white blood cells 70
transportation 46–47, 161, 234, 235, starchy foods 90, 91 W white fish 78, 79
washing 64 white meat 70–71
240, 241 wasted 239 walnuts 126, 127 white tea 109, 156
trichinosis 64 vegetarians 113, 124, 182, 188–89, wasabi 129 white wine 171
trigger foods 210 222 waste whole foods 40–41
triglycerides 28 villi 21, 99
trytophan 71 vinegar 52 digestive system 21 drawbacks of 41
tubers 90, 116, 117, 148 viruses 64 food 47, 187, 238–39 processing of 41
tuna 79, 236, 244 visceral fat 191, 216 packaging 153 wine 165, 166, 170–71
turkey 70, 71 vitamins 13, 32–33, 40 reducing 238 women, working 39
turmeric 130 in beer 172 water 12, 36–37, 176 World Health Organization (WHO)
Turner, Frank Newman 41 for children 223 in carbonated drinks 161 106, 204, 216
tyramine 208 deficiency 12, 13, 32–33, 42 in cooking 6, 632 worms 148
in eggs 82 drinking 152–53 wort 172
U enriching with 56 freezing 50–51
excess 42 and satiety 14, 15 X
umami taste 16, 19, 59 fat and absorption of 29 shortages 246
underutilized foods 148 in fish 78 tap water 152–53 xanthine-derivatives 157
United Kingdom, diet 139, 176 in fruit and vegetables 40, 47, 53, in tea brewing 157 xanthum gum 99
United Nations Food and and weight loss 205
107, 108, 112, 115, 117 water-soluble vitamins 33, 42, 179 Y
Agriculture Organization leakage 41 weight
(UNFAO) 244 loss in cooking 54 eating disorders 224–25 yams 90, 117
United States, diet 139, 177 loss in processing 58 exercise and 192 yeast 94, 95, 124, 125, 144, 170, 172,
units, alcohol 165, 166 in milk 84 gaining 181, 191
unleavened bread 94 production 25 losing 128, 191, 196, 198, 199, 200, 173
unsaturated fats 29, 40, 136, 214 in red meat 69 yellow tea 156
urine supplements 32, 33, 178–79 201 yogurt 52, 86–87, 208
vitamin excretion 32 in tea 157 maintaining healthy 13
water excretion 37 vitamin A 32, 42, 48, 82, 105, 107, management 194 Z
use-by date 47 popular diets 204–05
uterine cancer 127 116, 132, 179, 221 in pregnancy 220 zeaxanthin 107, 115
vitamin B1 (thiamine) 33, 48, 56, Western diets 182–83 zinc 35, 80, 188, 210, 211
V wheat 26, 92 zucchini 120, 121
82, 179
vanadium 35 vitamin B2 (riboflavin) 33, 48, 56, Acknowledgments
vegans 54, 77, 113, 188–89, 222,
157, 179, 210 DK would like to thank the following people for help in
241, 243 vitamin B3 (niacin) 33, 48, 55, 56, preparing this book: Marek Walisiewicz at Cobalt id, Sam
vegetable fruits 120–21 Atkinson, Wendy Horobin, and Miezan van Zyl, for editorial
vegetables 106–07, 176–77 82, 179 assistance; Simon Murrell at Sands Design, Darren Bland and
vitamin B5 33, 179 Paul Reid at Cobalt id, Clare Joyce, and Renata Latipova for
as accompaniments 183 vitamin B6 33, 104, 132, 179 design assistance; Harish Aggarwal, Priyanka Sharma, and
beans, peas and pulses 100–01 vitamin B7 (biotin) 33, 48, 179 Dhirendra Singh for jackets assistance, Helen Peters for
brassicas 55, 114–15 vitamin B9 (folic acid, or folate) indexing, and Ruth O’Rourke for proofreading.
canned 39
cooking 63 33, 73, 179, 219
dishes 184 vitamin B12 33, 54, 56, 84, 179,
freezing 39, 50
freshness 46 188, 219, 222, 243
leafy green 54, 111, 112–13, 215, vitamin C 32, 33, 40, 41, 47, 48, 52,

219 53, 54, 56, 84, 104, 109, 113, 115,
117, 123, 156, 179
vitamin D 30, 31, 32, 43, 48, 54,

82, 124, 178, 179, 210, 211, 219,