The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health

by T. Colin Campbell

book data

759 ratings, 4.29 average rating, 306 reviews (more data...)

rating	frequency	%
5		51%
4		30%
3		13%
2		2%
1		1%

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published

June 1st 2006 (first published 2005) by Benbella Books

binding

Paperback, 417 pages

isbn

1932100660 (isbn13: 9781932100662)

description

Referred to as the "Grand Prix of epidemiology" by The New York Times, this study examines more than 350 variables of health and nutrition w...more

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08/13/08

Alison rated it:

I haven’t read the whole thing yet. I have skipped around a bit and I probably won’t finish it. I am reading it because my sister in law read it and wanted my opinion. At first I had an open mind about what he had to say, but the further I got in to it the less I liked it. The first thing was the evangelical tone of the writing. You can almost hear Amazing Grace being sung in the background… I once was lost, but now am found… Then he completely disses anyone who believes that fibe...more I haven’t read the whole thing yet. I have skipped around a bit and I probably won’t finish it. I am reading it because my sister in law read it and wanted my opinion. At first I had an open mind about what he had to say, but the further I got in to it the less I liked it. The first thing was the evangelical tone of the writing. You can almost hear Amazing Grace being sung in the background… I once was lost, but now am found… Then he completely disses anyone who believes that fiber can contribute to anemia by calling them “experts” in quotes. There are a lot of real experts who have done some very good research that shows that plant components can impair mineral absorption. He demonizes animal foods, backing up his claims with epidemiological data and rat studies. I find the rat studies rather believable, but I’m not sure he is interpreting the epidemiological data entirely correctly. There are so many factors involved I have a hard time with is attribution of all diseases of affluence to animal foods. There are MANY factors (dietary, lifestyle, and environmental) correlated to animal protein intake that could just as easily be the problem. Most likely it is some combination of factors. China is so different from the US and Europe that I don’t think that you can make a straight comparison. I don’t think that the answer is to start eating like a rural Chinese peasant. The thing that bothers me the most is that he almost completely ignores the possibility and probability of malnutrition among the millions of Chinese people who are consuming these very spare vegetarian diets by attributing it to parasites and saying that it could be prevented by public health projects to provide clean water. He talks about how great it is that the girls in the villages reach menarche in their late teens and that it isn’t so important to be tall. He misses the point that it isn’t tall per se, but the other impairments that go along with not reaching your genetic potential for height.

He does make some good points about the typical American diet. We eat too much overall. We eat too much meat and fat and not enough fruits, vegetables, and whole grains. Anyone taking Nutr 101 should be able to tell you that. It is no secret. In the rat studies it looks like the benefits of a low animal protein diet taper off at/below 10% of calories from animal protein. That is still a fair amount, not low protein, but less than what most Americans eat. I think that there is a diminishing return to the reduction in animal protein he talks about.

He spends the last section of the book making it sound like there is some national conspiracy among scientists, industry, and policy makers to keep Americans sick in order to make money. I don’t think so.

Over all I am unconvinced. I think that he has over reacted and I still think that you can get the benefits of a vegetarian diet by eating lots of fruit and veggies (including soy) and whole grains while incorporating smaller amounts of lean meat and dairy.
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06/12/08

Lisa rated it:

An interesting read. Comparing how what we eat affects our health. Brad and I mostly skimmed it. I think the author makes alot of assumptions. He is trying to convince us to be vegans, but cannot prove that NO animal products is the better that 10% animal products. What it did was make us go back to the word of wisdom and compare. I hadn't realized how little meat we should eat..."Flesh also of beasts and of the fowls of the air...to be used sparingly; And it is pleasing unto me that they s...more

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11/14/08

Eliece rated it:

Read in January, 2009

This book details one study after another that demonstrate the health benefits of eating a plant-based diet and/or the negative effects of animal protein. I have been interested in this subject lately, so the information in the book was good BUT so very boring to read, no practical applications provided, and the author was so annoying (he lets you know about every 3rd page what a distinguished researcher he is and how amazing his work is or give you the stats on his distinguished collegues) ...more

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11 comments

07/26/07

Jennifer rated it:

Read in July, 2007

recommends it for: anyone concerned with preventing sickness

Wow! Time to start cutting down on animal protein! This is a well supported (with real scientific evidence) on the dangers of eating animal protein...from cancers, to arthritis to osteoporosis. It also provides good insight into how some in the scientific community, government and industry work together to keep valuable nutritional information from the public. The most interesting and surprising point for me was the dangers of milk and how increased milk consumption can actually cause osteop...more

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10/27/08

Brooke rated it:

Read in December, 2008

This book is based on years of research, both in the real world and in labs. It is basically about the remarkable relationship between the foods we eat and cancer, heart disease, diabetes, and other illnesses. It is information that food companies, doctors, drug companies, etc. don't want you to know about.

On a related note, if you have not seen the documentary "Super Size Me" yet, I highly recommend you go rent it. The DVD also has bonus features. Go to the extra interview...more

Like this review? yes (3 people liked it)

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01/29/09

Jonathan rated it:

Read in January, 2009

The most important book I've read in a long time. Changed the way I eat. Strongly recommended, if you're interested in the latest research on nutrition and health, disease, cancer, energy, and longevity.

I came to this with an eager and open mind, since it was highly recommended by someone I respect greatly, Art Eggertsen, founder of ProBar. I have long been seeking out the best approach to nutrition for two reasons: 1) maximize athletic performance. I am an avid cyclist, forme...more

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04/19/09

Tamra Copanas Ahlert rated it:

Read in April, 2009

In laymen's terms, the author, researcher T. Colin Compbell, PhD, demonstrates how animal proteins and animal based diets directly contribute to elevated cholesterol levels, blood pressure levels, and "diseases of affluence."

Diseases of affluence include heart disease, breast cancer, Type 1 and 2 diabetes, multiple sclerosis, kidney stones, cataracts, age related macular degeneration, cognitive dysfunction, vascular dementia, Alzheimer's, osteoporosis, autoimmune condition...more In laymen's terms, the author, researcher T. Colin Compbell, PhD, demonstrates how animal proteins and animal based diets directly contribute to elevated cholesterol levels, blood pressure levels, and "diseases of affluence."

Diseases of affluence include heart disease, breast cancer, Type 1 and 2 diabetes, multiple sclerosis, kidney stones, cataracts, age related macular degeneration, cognitive dysfunction, vascular dementia, Alzheimer's, osteoporosis, autoimmune conditions and more. Diseases of affluence are diseases that are especially related to Western diets and Western peoples. Disease of affluence are not found in countries where the people eat a predominately whole-foods, plant based diet. Of course these people die from health problems as well, but their deaths are related to diseases of poverty.

The author demonstrates that this difference between Western diseases (disease of affluence) and Eastern diseases (diseases of poverty) is not related to genetics; he explains that moving a person from the East to the West and subjecting that person to a Western diet will create the same Western diseases that the Easterner had never suffered from previously. The research is also age controlled, so that it takes into consideration age and lifespans. That is to say, the studies show that just because a Western might live longer that doesn't account for his or her ability to develop a Western disease.

The author explains how he evolved from growing up on a diary farm where he assumed that animal protein created "healthy teeth and bones," to a seventy some year-old, vegetarian/ almost vegan, healthy man. It is through his extensive, honest, and impressive research that he decides to adopt--and his family as well--a diet composed of vegetables, fruits and whole foods.

Towards the end of the book, the author shows how the food industry controls and influences the information that the public believes is sound nutritional advice. He shows how the diary industry has infiltrated the public school systems and how some academic "researchers" are puppets for the food industry. The author shows how the food industry spends millions of dollars on marketing campaigns to increase interest for their products, and how the industry tries to stifle research that is damaging to their interests. Many times the food industry succeeds by creating confusion within the publics' mind about what is consider safe and healthy.

The author also discusses how physicians receive little nutritional training in medical school, and how the majority of them are unable to accept that dietary changes are really what most patients need more than anything else. Instead of trying to merely treat the symptoms of disease, e.g., heart disease, the author wants physicians to treat what is causing the disease to begin with. He has found throughout his entire career that there is much opposition to this, and many physicians do not think it is practical or possible that their patients would switch from a predominately animal based diet towards a whole-foods, plant based diet. The author believes it is the physicians' obligation to present the research and facts to his or her patient, and it is then up to the patient to decide what he or she will do. (If I was dying of cancer, I think I would try it out!)

This is a must read for anyone interested in doing all that he or she can to improve your health and lifespan. If you have been diagnosed with heart disease, cancer, another disease or you have high cholesterol or blood pressure and you are looking for something substantial, something other than another surgery or more pills, then this is a book that you should read. If you have someone in your family who has suffered from an awful disease and you are afraid that your genetic make-up is the same,then you should read this book.

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07/17/08

Alison rated it:

(review of isbn 1574535811)

Read in July, 2008

recommends it for: anyone who eats food

Wow. I mean...wow. This book should be required reading for anyone who...well... eats (especially the average American). I just finished listening to the audio version, and I'm ready to go back to track 1 and give it second go. I'll probably get the print version at some point, for reference, but I'm SO thankful an audio recording exists, because – to be honest – I'd probably just skim through the printed book and not really get the full impact of what Dr. Campbell has to say. The basic prem...more Wow. I mean...wow. This book should be required reading for anyone who...well... eats (especially the average American). I just finished listening to the audio version, and I'm ready to go back to track 1 and give it second go. I'll probably get the print version at some point, for reference, but I'm SO thankful an audio recording exists, because – to be honest – I'd probably just skim through the printed book and not really get the full impact of what Dr. Campbell has to say. The basic premise is: eat a plant-based, whole foods diet (basically vegan) and enjoy a long, healthy, disease-free life. But that's not doing the book justice. Many of the studies cited are just mind-boggling. I found my mouth hanging agape on more than one occasion during the listen.

Throughout, I couldn’t help thinking of my family. My father, an organic farmer who also happens to be a very Midwestern meat ‘n potatoes guy, who survived a major heart attack in his 50s and regularly takes cholesterol-lowering medication. And my mother, a former RN who has been on disability for years due to crippling rheumatoid arthritis. My brother, a trained chef who eats organic and avoids artificial sweeteners, but can’t give up his meat. And his son, my little nephew, who at ten months of age has been transitioned to raw goat’s milk, because his mother (wisely) doesn’t trust anything made with cows milk for babies (though I’m not sure if goat’s milk is that much better). I kept imagining their reactions to this book, if I could get them to really take it in. Would it change them? Sad to say, I doubt it...at least in my parents’ case...their habits are too ingrained at this point, too much a part of their identities. That will likely be the case for most meat-eaters, if they could even be persuaded to give this book a shot. But I applaud T. Colin Campbell for putting this information out there, for those of us who will read it and take it to heart. Even as a long-time vegetarian, my diet is certainly going to take some adjusting, and I look forward to one day being happier and healthier as a result.

For a free excerpt and more information, visit www.thechinastudy.com.(less)

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04/23/08

Lauren rated it:

Read in August, 2008

recommends it for: people who are genuinely interested in health and nutrition

To go from a dairy farmer who went to college to learn how to make animals produce more milk and meat, to a human nutrition expert promoting a whole foods, plant-based diet as the key to human health and disease prevention represents a remarkable shift in beliefs, career path, and personal behavior. This book tells the story of that shift - the story of Dr. Campbell's life and career as a scientist who was persuaded by what the growing body of nutrition research (including the groundbreaking ep...more To go from a dairy farmer who went to college to learn how to make animals produce more milk and meat, to a human nutrition expert promoting a whole foods, plant-based diet as the key to human health and disease prevention represents a remarkable shift in beliefs, career path, and personal behavior. This book tells the story of that shift - the story of Dr. Campbell's life and career as a scientist who was persuaded by what the growing body of nutrition research (including the groundbreaking epidemiological study he led) demonstrated. As he tells his story, he explains the science in a way that is explained for the layperson while still presenting a detailed analysis.
What I liked about this book, more than other books with a similar message, is that Dr. Campbell doesn't come across as a zealot determined to make.you.understand.dammit the glorious truth he has to share with you, the poor unenlightened dupe. He doesn't try to shame the typical Westerner for his/her diet - first of all, he begins the book explaining that he started out as exactly that: the typical (mid-)Westerner who believed that cow's milk was nature's most perfect food. Second of all, he presents a concise yet thorough case for just why the typical Westerner probably hasn't heard about all of the peer-reviewed, objective research presented in The China Study and why most people can't shake the opinion that animal protein is a necessary component of the human diet, even after they're confronted with evidence that it does more harm than good. (For a less concise and more thorough case, I recommend Food Politics by Marion Nestle).
Rather than zealotry, Campbell's tone is science-based and fact-oriented. He does have an opinion, and he is building a strong argument for a whole foods, plant-based diet, but that argument is the result of the story he's telling, rather than the starting point for an effort to prove a pre-conceived opinion.
When I read this book, I was already vegan, and I had already read a number of other books, articles, and web resources with the same essential message, so the book didn't need to persuade me of anything I hadn't already heard. But what I am grateful for, and what I got from this book that I hadn't before found so completely anywhere else, is a careful, thoughtful, detailed and organized look at the science behind all the claims and pronouncements. Other books and sources say "numerous scientific studies show..." and my instinctively cynical mind (I am the daughter of a scientist, after all!) doesn't completely trust that the science is being faithfully represented by the claims. The China Study takes the time and the care to go through those studies and to explain how those studies show what they do. So what I liked about this book, I guess, is that I found it to be a trustworthy source of objective research that, ultimately, reassures me that I have chosen a genuinely healthy diet and lifestyle.
I would love to hear what my omni friends think! I can't wait for your reviews!(less)

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01/26/08

Maren rated it:

Read in July, 2008

recommended to Maren by: Julie

First of all, I have to say that this is not light reading. There are plenty of books out there with a similar message that give more of the "how-to." This book is for people obsessed with the "why."

I must admit that I intently read the section about the link of nutrition's link to disease (my pet interest), but only skimmed the section about the American conspiracy concerning nutrition. Some of his experiences were mind-boggling, and it really explains why so ...more

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08/26/07

Linus rated it:

Read in September, 2007

recommends it for: anyone wanting to be/stay/return to a healthy life

Wow. What an impressive book! This book looks at what ails us and what is truly the cause. Based on well over 750 studies done over a 35 year period by various researchers, doctors, etc. it highlights the true cause of many of our cancers, diabetes, aches and pains: animal protein. This isn't a "vegan rules; meat eaters drool" kind of book. This is empirical data that proves that our diet overall and animal proteins specifically are the root cause for most of the diseases/ailments of a...more

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02/11/09

Claire rated it:

bookshelves: read-again

Read in March, 2009

EVERYONE should read this book. Seriously, everyone! It lays out well-documented reasons to eat a plant-based diet, touching on the relationship between nutrition and cancer, heart disease, diabetes, as well as other diseases. T. Colin Campbell reached this conclusion after years of nutrition research; he did not set out with an agenda, which I think makes this book great for people who are skeptical about the merits of a vegan diet. It was also well written and makes the science easy to und...more

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01/05/09

Cassandra rated it:

Read in January, 2009

recommended to Cassandra by: Rosa-maria
recommends it for: Vegans, Nutrition Enthusiasts

This review has been hidden because it contains spoilers. To view it, click here.

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02/10/09

Jenna rated it:

Read in September, 2008

A gritty scientific approach to the relationship between diet and disease. Scientific citations abound. It combines his work with the work of many others from fields looking at cancer, cardiovascular, etc. diseases and their correlations to various foods. This book is oft-cited by other books of the same genre. It is for the person who wants to see the nitty-gritty details for themselves. Having said that, it is not nearly as dry as a text book, but definitely puts forth more data for the reader...more

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10/29/07

Kerry rated it:

Read in November, 2007

Part memoir (detailed description of his professional background), part research report (full of data and his conclusions), part conspiracy theory (regarding the government and the food industry), and part vegetarian propaganda ("avoid ALL animal-based food!!!"), this 400+ page tome can be summed up in one sentence: a whole foods, plant-based diet is the panacea for all diseases!

Will I convert to veganism (aka, avoiding ALL animal-based products)? Not likely. Will I become...more

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02/17/09

Christina rated it:

Read in December, 2008

This is a leading book on overall nutrition, however, it isn't boring or written like a scientific study. It covers nutrition, long term health, disease prevention, the media and nutrition, and political involvment in nutrition and the nutritional beliefs in this country. It was written by a man who grew up in Pennsylvania on a dairy farm who is now a scientist and advocates a vegan life style. It is not, however, preachy, and even meat lovers will gain some good information related to thier ...more

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02/06/08

Julie rated it:

Read in November, 2007

I thoroughly enjoyed this book. People who love their meat are often turned off by it, but I he has strong scientific basis (which he conducted himself) to support what he is saying about an optimal diet. After reading this book I know that I will no longer have any problems with weight. Also, I found a greater motivation to eat healthy besides losing weight, and that is to prevent disease. The correlations between food and heart disease, obesity, diabetes, autoimmune diseases and cancer are ast...more

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05/30/09

Amanda rated it:

Read in April, 2009

Very thought provoking. This book is based on a huge study by a very reputable scientist. His conclusion? Most of our western diseases are caused by our western diet which is typically high in animal products (dairy, meat). I thought I was eating so healthy with all of the organic yogurt, milk, cheese and meat I bought at whole foods every week. After cutting out a lot of it, I feel so much healthier, I've lost 2 pounds, and my grocery bill is about 1/3 less! It was amazing to read about ho...more Very thought provoking. This book is based on a huge study by a very reputable scientist. His conclusion? Most of our western diseases are caused by our western diet which is typically high in animal products (dairy, meat). I thought I was eating so healthy with all of the organic yogurt, milk, cheese and meat I bought at whole foods every week. After cutting out a lot of it, I feel so much healthier, I've lost 2 pounds, and my grocery bill is about 1/3 less! It was amazing to read about how confusing nutrition is in our society. I have always thought this.

Still not sure about soy though. Since Asian countries eat so little of it and what they do eat is fermented, are all of the processed soy products out there really healthy? Although the author admits that asians don't consume large amounts of soy, he goes on to say that consuming greater amounts of it will probably be beneficial. Totally confusing. This is one part of the book I'm not sure I agree on as their is no precedent for it. I have managed to try chocolate SILK soymilk. Wow is it good! (The plain is not so good...)

Although I don't think I could give up everything (I'm not up for the stress of it) we are definitely cutting back the amount of dairy and meat we consume. After experimenting for the past month, it has been interesting to see which animal products I just cant live without. Milk, yogurt, butter, meat? I can give those up no problem. I love Rice Dream (my brother in law refers to it as Rice Nightmare) and Smart Balance spread is great! My pediatrician recommended it as it was formulated at Brandeis. When it comes to fish or fresh mozzarella and parmesan cheese (as in green olive mozzeralla bruschetta or broiled salmon with lemon)... well lets just say I can't live without it! Oh, and if anyone wants to try an amazing vegan chocolate cake recipe I found let me know!

Forget the pesce-ovo vegetarian concept. That is so 1990. Fish and cheese eating, leather and wool wearing vegan anyone?(less)

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06/25/09

Shauna added it

bookshelves: non-fiction, started--but-didn-t-finish

Read in June, 2009

This was an interesting book. I enjoyed reading about the author's personal research, but the sections where he started citing other people's studies as further evidence of his conclusions felt like propaganda. He later details how and why this information hasn't gotten more public attention. That's where I stopped reading.

On the one hand, I understand his position: he feels like there are a whole slew of corporations and advertisers presenting food propaganda that supports the ...more

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06/18/09

Mark Young rated it:

bookshelves: top-ten-most-influential, vegetarian-stuff

Read in May, 2006

Sadly, we all know someone who has died of cancer or heart disease or who suffers with diabetes, osteoporosis and other debilitating conditions, but how well do we really understand how these diseases work? Dr. T. Colin Campbell has been a disease researcher for over 40 years and has been at the forefront of many groundbreaking studies, including The China Study, which The New York Times called the “Grand Prix of Epidemiology.” In his new book of the same name, Dr. Campbell details the fasci...more

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