Table of Contents
Foreword Dean Ornish, MD 11
Introduction John Mackey 15
Part I The Whole Truth: What We Know About Diet and Health
1 Are You a Whole Foodie? Defining the Optimum Diet 27
2 Calorie Rich, Nutrient Poor: Obesity, Chronic Disease, and the Modern Dietary Dilemma 45
3 Connecting Diet and Disease: Nutritional Science Looks at the Big Picture 63
4 Reverse-Engineering Longevity: Food and Culture in the Blue Zones 77
5 Let Food Be Thy Medicine: Using Diet to Prevent and Reverse Heart Disease 91
6 The Epidemic of Our Time: Demystifying Diabetes 111
7 The Great Grain Robbery: Rethinking the Low-Carb Trend 123
8 The Caveman Cometh: Promises and Pitfalls of the Paleo Diet 139
Part II The Whole Foodie Lifestyle
9 So, What Should I Eat? Navigating Everyday Food Choices 157
10 The Essential Eight: Health-Promoting Foods to Eat Every Day 179
11 Healthier and Happier: The Psychology and Physiology of Food and Pleasure 195
12 Making the Shift: Proven Strategies for Successful Transitions 207
13 Change Your Plate, Change the World by John Mackey 227
Part III The 28-Day Eat Real Food Plan
14 28 Days to Transform Your Health 243
15 Whole Foodie Recipes 263
Whole Foodie Heroes: Honorable Mentions 307
Acknowledgments 309
Endnotes 311
Index 323