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`~äçêáéëi=läéëáíó=~åç=aá~äéíéë= with Dr. T. Colin Campbell

This lecture will cover the following topics 1. Introduction 2. Overweight and Obesity in Children 3. Overweight and Obesity in Adults 4. Proposed Solutions 5. Will it Work for Everyone? 6. The Role of Exercise 7. Closing Remarks on Obesity 8. Overview of Diabetes 9. Complications Due to Diabetes 10. There is Hope 11. Findings from the Seventh Day Adventists 12. Intervention Research on Diabetes 2

Staggering Statistics 2/3 of adult Americans are overweight 1/3 of adult Americans are obese 1/2 of overweight adults are obese 3

Emergence of an Epidemic 4

The Body Mass Index (BMI) The body mass index is: The standard expression of body size BMI = kg/m² Overweight = BMI above 25 Obese = BMI above 30 5

Calculate Your Own BMI 6

Overweight Children ~15% of youth 6-19 are overweight ~15% are at risk of becoming overweight Medical problems now seen in young people high cholesterol heart disease atherosclerosis glucose intolerance high blood pressure sleep apnea etc. 7

The Impact of Obesity Causes practical, everyday problems reduces physical activity causes difficulty with routine tasks Indicates diseases to come diabetes, cancers, heart disease 8

Medical Care Costs Costs attributed to obesity: $100 billion/year $30-40 million out-ofpocket to keep weight off Why are so many people overweight or obese? 9

Losing Weight Is A Challenge Personal difficulties Poor information about diet A toxic food environment Sedentary lifestyles We need a new solution. 10

Practical Solutions 1. A whole food, plantbased diet 2. Regular exercise These are long-term lifestyle changes, not quick fixes Natural consequences: healthy weight maintenance long-term health Vegetarians or vegans 10-30 lbs slimmer! 11

Plant-Based Diet and weight Loss Studies Eating unlimited low-fat, whole, plant-based foods, people lost an average of 17 lbs in 3 weeks Pritikin Center: 4500 clients lost 5.5% of body weight in 3 weeks Other weight loss results from intervention studies: 2-5 lbs lost after 12 days 10 lbs lost in 3 weeks 16 lbs lost over 12 weeks 24 lbs lost after 1 year 12

Will it Work For Everyone? Not if we continue to consume processed foods like refined carbohydrates and added fats Diet must be based on whole foods 13

Is Diet Enough? Weight loss may be elusive without physical activity Long-term weight maintenance is a lifestyle practice, not a short-term change 14

Long-Term Benefits Study of 21,105 vegetarians and vegans found BMI was lower among those who had adhered to their diet for five or more years. Not just for quick weight loss, but for long-term health 15

What About Calories? Calorie counting is too simplistic the type of food consumed is more important. Whole food, plant-based eaters: may eat slightly fewer calories spend more time eating eat greater volume A whole food, plant-based diet is high in carbohydrate, low in fat 4 kcal/g in carbohydrate, 9 kcal/g in fat Greater fiber in plant-based diet helps us feel full 16

Beyond Calorie Reduction Counting calories is not enough 17

Beyond Calorie Reduction Short-term calorie restriction may lead to temporary weight loss, but cannot be sustained Weight loss from whole food, plant-based diet not entirely due to calorie reduction vegetarians consuming more calories than meat eaters are still slimmer rural Chinese ate a plant-based diet with more total calories, but were still slimmer than Americans 18

What s The Secret Thermogenesis: The production of body heat during metabolism Vegetarians have slightly higher rates of metabolism at rest Small increase in metabolic rate à significant increase in calories burned 50 kcal/day shed as body heat = 8-10 lbs body weight lost per year 19

The Benefits of Regular Exercise 15-45 minutes per day will maintain body weight 11-18 pounds lighter Combining diet and exercise to control body weight really works! 20

Exercise Findings in Experimental Animal Studies Rats eating 5% protein diet (as compared to a 20% protein diet): had lower cholesterol, less cancer lived longer ate more calories but stayed slimmer voluntarily exercised more 21

A Plant-Based Diet Keeps Weight Down Causes calories to be discharged as body heat (thermogenesis) Encourages greater physical activity Diet and exercise operate in harmony to achieve the same result 22

Closing Remarks on Obesity Diet potions may deliver weight loss at the expense of health Obesity is not a separate disease We can control obesity without changing our genes 23

Diabetes Statistics Diabetes occurs hand-in-hand with obesity 33% increase in incidence from 1990-1998 Over 8% of Americans now diabetic Over 150,000 young people diagnosed 24

Type 1 vs. Type 2 Type 1 More serious Develops in children Used to be referred to as juvenile-onset 5-10% of cases Type 2 Less serious 90-95% of cases Used to occur in adults, ages 40 and up Used to be referred to as adult-onset 45% of new cases in children are now type 2 25

Diabetes Mechanisms Starts with a dysfunction of glucose metabolism Type 1: Patients have lost ability to produce insulin Type 2: Patients have lost control of blood glucose levels, leading to insulin resistance (stems from dietary habits) 26

Complications of Diabetes 27

Complications of Diabetes Leading cause of end-stage kidney disease over 100,000 diabetics had dialysis or kidney transplantation in 1999 60-70% of diabetics suffer mild to severe nervous system damage Over 60% of all lower limb amputations occur with diabetics Increased frequency and severity of gum disease that can lead to tooth loss Pregnancy complications Increased susceptibility to illnesses Death 28

Impact of Diabetes Drugs offer no cure Diabetics face a lifetimes of drugs and medications Economic toll: over $130 billion a year 29

There Is Hope Diet has an enormous influence Diet can prevent and reverse type 2 diabetes 30

Diabetes, Fats and Carbohydrates 31

Diabetes and Obesity 32

Seventh-Day Adventists Encouraged to avoid meat, fish, eggs, coffee, alcohol, and tobacco Half of Adventists are vegetarian, but 90% of that half still consume dairy and eggs The other half are moderate meat-eaters These two-diets are not that different, but 33

Vegetarian Adventists Healthier Compared to meat-eating Adventists they have: Half the rate of diabetes Half the rate of obesity 34

More Diabetes Research Looked at the effects of high-fiber, high-carb, lowfat diet alone on T1 and T2 diabetics After 3 weeks, T1 diabetics lowered insulin medication by 40% Of 25 patients with T2, 24 were able to discontinue medication during study 35

Cholesterol and Diabetes In a study of 14 lean diabetics, total cholesterol dropped 32% in just 2 weeks Cholesterol stayed low as long as people continued consuming high-carbohydrate, low-fat, plant-based diet 36

Research From the Pritikin Center Studied effects of a low-fat, plant-based diet + exercise on a group of diabetic patients Of 40 patients on medication at the start, 34 were able to stop medication after 26 days Diet has a profound effect on both obesity and diabetes. 37