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<i>Support from viewers like you</i>
<i>makes this program possible.</i>

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<i>Please give</i>
<i>to your PBS station.</i>

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[Michael]<i> I'm a writer.</i>

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<i>I don't have</i>
<i>a scientific background.</i>

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<i>And I thought, "Am I qualified</i>
<i>to take people on this journey</i>

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<i>and offer any kind of advice?"</i>

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<i>But as I delved into it,</i>

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<i>I began to realize</i>
<i>it was actually a strength.</i>

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<i>I brought a very open mind,</i>

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<i>and I think</i>
<i>I could see it freshly.</i>

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<i>I had spent a lot of time</i>
<i>writing articles and books</i>

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<i>tracing the food chain</i>

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<i>and showing people</i>
<i>where their food came from,</i>

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<i>how it was produced...</i>

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<i>following meals</i>
<i>all the way back to the farm.</i>

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<i>But I found that what</i>
<i>I kept hearing</i>
<i>from readers was,</i>

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"Yeah, yeah, yeah,
you've told me
where the food comes from

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and how the animals live
and everything."

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But what I really want to know
is what should I eat?

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<i>And it's no wonder</i>
<i>people are confused.</i>

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<i>Every day,</i>
<i>there's a new headline...</i>

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<i>eat more fiber,</i>

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<i>drink less milk,</i>

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<i>eggs are bad,</i>

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<i>eggs are good.</i>

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<i>As eaters we feel whipsawed</i>
<i>by the changes</i>

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<i>in the nutritional advice</i>
<i>we're getting.</i>

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<i>And I became absorbed</i>
<i>in this question,</i>

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<i>"Yeah, what do we know?"</i>

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<i>What do we know about the links</i>
<i>between diet and health?</i>

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<i>That was something I hadn't</i>
<i>really focused on very much.</i>

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<i>So, I decided to see</i>
<i>if I could come up with</i>

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<i>some guidance for myself,</i>

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<i>for my readers,</i>
<i>for my family...</i>

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<i>on how to eat if you're</i>
<i>concerned about your health.</i>

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I really thought
the answer to this question

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would be so much more complex
than it has turned out to be.

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[applause]

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Thank you.

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[Michael]<i> I'm Michael Pollan.</i>

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<i>Join me as I make the case</i>
<i>"in defense of food."</i>

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[indistinct chatter]

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[slow instrumental
music playing]

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[Michael]<i> Food...</i>

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<i>Why does it need defending?</i>

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<i>It's everywhere around us.</i>

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<i>And who doesn't love it?</i>

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[woman]
<i>Oh my goodness, I love pizza.</i>

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[kid]<i> My favorite dinner</i>
<i>is chicken pot pie.</i>

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[man 1]<i> A nice piece</i>
<i>of char-grilled steak.</i>

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[man 2]<i> I love arugula...</i>
<i>can't get enough of it.</i>

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[old man]<i> And, of course,</i>
<i>I like ice cream, too.</i> [laughs]

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[woman]<i> I think food is one of</i>
<i>life's greatest pleasures.</i>

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<i>I don't have one favorite food.</i>
<i>I just like food.</i>

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[Michael]<i> But the food</i>
<i>we're eating today</i>

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<i>is very different</i>
<i>from what it used to be.</i>

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<i>And that change has been taking</i>
<i>a heavy toll on our health.</i>

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[amusing instrumental
music playing]

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[cow mooing]

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<i>The Scavotto family</i>
<i>lives outside Boston.</i>

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-Would you call this
shredded carrots?
-Yes.

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[Michael]<i> Anthony is 11.</i>

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<i>Yes, I would.</i>

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[Anthony]<i> Last year,</i>
<i>when I went to the doctor's,</i>

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<i>he said that I gained</i>
<i>30 pounds in a year.</i>

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<i>I didn't like that at all.</i>

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See if that says
"whole wheat" on it.

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[Anthony]<i> Most of my friends,</i>
<i>they can run</i>

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and they can not get tired.

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<i>They can, like, be athletic</i>
<i>and I can't do that.</i>

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<i>I couldn't do that.</i>

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[Anthony's mother]
<i>When I found out</i>
<i>he gained 30 pounds</i>

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<i>under my watch,</i>

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that's crazy to me.

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<i>I definitely felt I failed</i>
<i>in the food department.</i>

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[Anthony]
<i>My mother and my father</i>

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<i>were buying foods</i>
<i>that said they were healthy,</i>

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<i>but they weren't.</i>

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[Nancy]
<i>You know, granola bars...</i>

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<i>they're not so healthy</i>
<i>if you look at the sugar.</i>

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<i>Yogurt...</i>

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<i>We were doing all that.</i>

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All right,
then it's not healthy.

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[Anthony]<i> I was mad at myself.</i>

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I was trying to eat healthy,
but apparently it didn't work.

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<i>I didn't like it.</i>

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<i>I wanted to change my body.</i>

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[indistinct chatter]

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[Michael]<i> Anthony's doctor</i>
<i>referred him to a program</i>

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<i>for overweight kids</i>
<i>at Boston Children's Hospital.</i>

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<i>It's a busy place.</i>

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[woman] Anthony.

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[Michael]
<i>Over the last 30 years,</i>

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<i>the rate of childhood obesity</i>
<i>in America</i>

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<i>has more than doubled.</i>

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<i>More and more young people</i>
<i>are now getting a disease</i>

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<i>that used to be very rare</i>
<i>in children--</i>

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<i>type-2 diabetes.</i>

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[Doctor]<i> Okay.</i>

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[Michael]<i> Being overweight</i>
<i>increases your chances of</i>
<i>getting the disease.</i>

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Hold your hand out like that.

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[Michael]
<i>So Anthony may be at risk.</i>

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[Doctor]<i> Obesity can affect</i>

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virtually every organ system
of a child's body.

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And in some cases, uh,
resulting in type-2 diabetes...

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the ultimate metabolic meltdown.

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Swallow.

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<i>It's one thing</i>
<i>for an overweight adult</i>

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<i>to develop type-2 diabetes</i>
<i>at age 50</i>

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<i>and then have a heart attack</i>
<i>at age 60.</i>

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Take a deep breath.

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<i>It's a very different thing</i>

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<i>if the clock starts ticking</i>
<i>at age ten.</i>

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[breathing deeply]

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[Michael]<i> Since 1975,</i>
<i>the percentage of Americans</i>

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<i>who have type-2 diabetes</i>
<i>has more than tripled</i>

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<i>and is expected</i>
<i>to keep on growing.</i>

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<i>Four of the top ten things</i>
<i>that will kill you</i>

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<i>are chronic diseases</i>
<i>linked to diet.</i>

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So something's wrong.

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<i>The diet most of us eat</i>
<i>these days</i>

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<i>has become known</i>
<i>as the Western diet.</i>

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<i>It includes lots of meat,</i>

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<i>white flour,</i>

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<i>vegetable oils and sugar,</i>

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<i>and very little fruit,</i>
<i>vegetables, and whole grains.</i>

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<i>It's cheap.</i>

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<i>It's convenient.</i>

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[sizzling]

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<i>And most of it has been</i>
<i>processed to taste really good.</i>

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[man]
<i>The food industry has gotten</i>
<i>incredibly good at manipulating</i>

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<i>the properties of food</i>

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so it has
just the right texture,

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just the right color,
just the right smell

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<i>to make you consume</i>
<i>as much of it as possible,</i>

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<i>miss it when you don't have it,</i>

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<i>crave it to the point where</i>

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<i>you want to keep</i>
<i>coming back for more.</i>

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[Michael]<i> And the key</i>
<i>to getting us hooked</i>

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<i>is our inborn craving for salt,</i>

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<i>sugar,</i>

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<i>and fat.</i>

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[Kelly]
<i>We're biologically designed</i>

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<i>to like foods that are</i>
<i>very high in calories,</i>

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<i>very high in</i>
<i>sugar, fat, and salt</i>

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because that was adaptive during

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almost all of human history

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when food was scarce and
there were things like famines.

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<i>But now food is abundant</i>
<i>and our biology is mismatched</i>

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<i>with what's occurring</i>
<i>out there in the environment.</i>

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[man]<i> Take Buffalo wings.</i>

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<i>What are they?</i>

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<i>You start off with</i>
<i>the fatty part</i>
<i>of the chicken.</i>

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<i>Usually fried in</i>
<i>the manufacturing</i>
<i>plant first.</i>

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That pushes a lot of fat
into that chicken wing.

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<i>Fried usually again</i>
<i>in the restaurant.</i>

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<i>That pushes more fat</i>
<i>into that wing.</i>

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<i>That red sauce, what is it?</i>
<i>Sugar and salt.</i>

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<i>That white creamy sauce</i>
<i>on the side?</i>

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<i>Fat, sugar, and salt.</i>

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What are we eating?
We're eating fat on fat,

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on fat on sugar,
on fat, sugar, and salt.

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[Michael]<i> From fast food meals</i>

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<i>to all the packaged products</i>
<i>in the supermarket,</i>

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<i>we're eating</i>
<i>more processed foods</i>
<i>than ever before.</i>

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<i>They now make up</i>
<i>some 60 percent of our diet.</i>

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[man]<i> The food industry</i>
<i>makes its greatest profits</i>

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<i>through the most</i>
<i>extensively processed foods.</i>

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[Michael]<i> The key ingredients</i>
<i>for those foods...</i>

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<i>corn, soybeans,</i>
<i>wheat, and rice...</i>

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<i>don't cost</i>
<i>the food companies much</i>

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<i>because government subsidies</i>
<i>keep supplies high</i>
<i>and prices low.</i>

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<i>The food companies</i>
<i>turn those crops</i>

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<i>into things</i>
<i>like hydrolyzed soy protein,</i>

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<i>mono and diglycerides,</i>

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<i>and high fructose corn syrup,</i>

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<i>ingredients that end up</i>
<i>in so many processed foods.</i>

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[man]<i> The American farm system</i>

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<i>has turned into</i>
<i>a calorie conveyor belt</i>

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that produces massive
amounts of commodities

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<i>to make sugary beverages,</i>

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<i>fast food, junk food...</i>

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<i>very, very cheap.</i>

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[Michael]<i> You've added</i>
<i>all this packaging,</i>

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<i>and this marketing,</i>
<i>and these characters,</i>

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<i>you know, that appeal to kids,</i>
<i>and you're selling it</i>

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for an order of
magnitude more money.

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[Kelly]<i> And, of course,</i>
<i>this is a good business model</i>
<i>for the companies</i>

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<i>'cause they want</i>
<i>to maximize their sales.</i>

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But it's not very good
for human health.

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[Michael]<i> People who eat</i>
<i>a lot of processed foods</i>

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<i>struggle more</i>
<i>with health problems.</i>

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And so we've been really curious

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to understand
what happened to the food.

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<i>So we look at what's present</i>
<i>and absent from processed foods</i>

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<i>to understand</i>
<i>where they went wrong,</i>

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<i>why they make people sick.</i>

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<i>Take bread,</i>
<i>one of my own favorite foods.</i>

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<i>It's made from</i>
<i>a few basic ingredients...</i>

200
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<i>flour, water, yeast and salt,</i>

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<i>which you mix together,</i>
<i>let rise,</i>

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<i>and then eventually bake.</i>

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00:10:31,667 --> 00:10:35,000
<i>We've been eating it</i>
<i>for thousands of years.</i>

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<i>But the bread our ancestors ate</i>
<i>was very different</i>

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<i>from what you find</i>
<i>in most supermarkets today.</i>

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00:10:42,467 --> 00:10:46,133
<i>Flour used to be made</i>
<i>by grinding grains like wheat</i>

207
00:10:46,166 --> 00:10:47,700
<i>between two big stones.</i>

208
00:10:48,800 --> 00:10:51,467
<i>This kind of flour</i>
<i>called whole wheat,</i>

209
00:10:51,500 --> 00:10:55,400
<i>contains all of the wheat seed</i>
<i>including the bran</i>
<i>and the germ.</i>

210
00:10:56,800 --> 00:11:00,200
<i>But whole wheat bread was</i>
<i>usually dense and hard to chew.</i>

211
00:11:01,433 --> 00:11:02,800
<i>Removing the bran and germ</i>

212
00:11:02,834 --> 00:11:06,100
<i>made the flour white</i>
<i>and the bread softer.</i>

213
00:11:06,133 --> 00:11:10,066
<i>But white flour was a luxury</i>
<i>few people could afford</i>

214
00:11:10,066 --> 00:11:12,433
<i>until the late 19th century,</i>

215
00:11:12,467 --> 00:11:14,433
<i>when a new technology</i>
<i>came along.</i>

216
00:11:15,834 --> 00:11:18,767
[man]<i> Roller milling</i>
<i>was this great idea.</i>

217
00:11:18,800 --> 00:11:23,166
<i>You could shake the bran</i>
<i>and the germ of that grain off.</i>

218
00:11:23,200 --> 00:11:25,400
And it would fall down
into the bottom

219
00:11:25,433 --> 00:11:26,667
underneath the roller.

220
00:11:26,700 --> 00:11:29,600
You could feed that stuff
to the cattle.

221
00:11:29,633 --> 00:11:33,734
Whoops, it turns out that
that stuff is the good stuff.

222
00:11:33,767 --> 00:11:36,367
[Michael]<i> The bran</i>
<i>and the germ are rich</i>
<i>in many nutrients,</i>

223
00:11:36,400 --> 00:11:38,066
<i>including vitamins.</i>

224
00:11:38,066 --> 00:11:41,400
<i>The part that's left</i>
<i>is mostly carbohydrates,</i>

225
00:11:41,433 --> 00:11:43,367
<i>which break down</i>
<i>when we eat them</i>

226
00:11:43,400 --> 00:11:45,567
<i>into the sugar molecule,</i>
<i>glucose...</i>

227
00:11:45,600 --> 00:11:48,433
<i>one of the body's</i>
<i>main sources of energy.</i>

228
00:11:48,467 --> 00:11:49,767
<i>And we love that.</i>

229
00:11:49,800 --> 00:11:52,667
We love that sensation
of sugar coming into our body.

230
00:11:52,700 --> 00:11:54,533
Our brains crave sugar.

231
00:11:54,567 --> 00:11:55,867
They live on glucose.

232
00:11:55,900 --> 00:11:58,700
That's the brain's
high-octane fuel.

233
00:11:58,734 --> 00:12:01,066
<i>And white flour is very stable.</i>

234
00:12:01,100 --> 00:12:04,266
<i>It will last on the shelf</i>
<i>indefinitely.</i>

235
00:12:04,300 --> 00:12:07,433
<i>Unlike whole wheat flour,</i>
<i>it doesn't turn rancid</i>

236
00:12:07,467 --> 00:12:11,066
<i>because the germ, which can</i>
<i>easily spoil, has been removed.</i>

237
00:12:12,200 --> 00:12:13,900
<i>And when you moved</i>
<i>to white flour,</i>

238
00:12:13,934 --> 00:12:16,066
<i>it was a great boon</i>
<i>for the food industry</i>

239
00:12:16,066 --> 00:12:20,533
<i>because, you know,</i>
<i>one giant mill could feed</i>
<i>millions of people</i>

240
00:12:20,567 --> 00:12:23,233
<i>and send out flour</i>
<i>that would last forever.</i>

241
00:12:25,800 --> 00:12:29,433
<i>The one little problem is,</i>
<i>as you made the flour last,</i>

242
00:12:29,467 --> 00:12:32,467
you basically ruined it
as a food source

243
00:12:32,500 --> 00:12:36,133
because you were taking out
all the nutrients,
or most of them.

244
00:12:36,166 --> 00:12:38,934
You still had some starch
and you still had some protein,

245
00:12:38,967 --> 00:12:40,767
<i>but you lost the vitamins.</i>

246
00:12:42,500 --> 00:12:45,934
<i>The shift to white flour,</i>
<i>and to processed corn and rice,</i>

247
00:12:45,967 --> 00:12:47,867
<i>took a toll on people's health.</i>

248
00:12:49,300 --> 00:12:53,734
<i>They were getting diseases,</i>
<i>like Beriberi and Pellagra,</i>

249
00:12:53,767 --> 00:12:56,600
<i>which are often fatal.</i>

250
00:12:56,633 --> 00:13:00,066
<i>But the link between</i>
<i>those diseases</i>
<i>and people's diets</i>

251
00:13:00,100 --> 00:13:02,700
<i>remained unclear</i>
<i>until the 20th century,</i>

252
00:13:02,734 --> 00:13:06,066
<i>when we discovered</i>
<i>they were caused</i>
<i>by a lack of vitamins.</i>

253
00:13:07,266 --> 00:13:10,066
[woman]<i> You had</i>
<i>these deficiency diseases.</i>

254
00:13:10,066 --> 00:13:12,266
<i>Nobody knew</i>
<i>where they came from.</i>

255
00:13:13,066 --> 00:13:14,633
<i>And then you fed these people</i>

256
00:13:14,667 --> 00:13:17,467
<i>a food that had</i>
<i>the right vitamin in it,</i>

257
00:13:17,500 --> 00:13:19,233
and they'd become healthy.

258
00:13:19,266 --> 00:13:21,533
This was a true miracle.

259
00:13:23,266 --> 00:13:26,500
<i>Scientists,</i>
<i>nutritionists, chemists</i>

260
00:13:26,533 --> 00:13:30,800
<i>were delving into</i>
<i>the miracle of vitamins.</i>

261
00:13:30,834 --> 00:13:35,967
<i>And this information was</i>
<i>delivered to an excited public,</i>

262
00:13:36,066 --> 00:13:39,834
<i>through newspapers,</i>
<i>through magazines.</i>

263
00:13:39,867 --> 00:13:43,967
[Michael]<i> Before long,</i>
<i>everyone was</i>
<i>talking about vitamins.</i>

264
00:13:44,066 --> 00:13:47,800
<i>And food companies</i>
<i>jumped on the opportunity.</i>

265
00:13:47,834 --> 00:13:49,700
[woman]<i> For food marketers,</i>
<i>it was kind of like</i>

266
00:13:49,734 --> 00:13:52,333
<i>being given this</i>
<i>beautiful gift of this word</i>

267
00:13:52,367 --> 00:13:53,967
<i>that the public's obsessed with</i>

268
00:13:54,066 --> 00:13:55,467
that no one really understood,

269
00:13:55,500 --> 00:13:57,266
you know,
the chemical details of.

270
00:13:58,266 --> 00:13:59,500
<i>My favorite example was</i>

271
00:13:59,533 --> 00:14:02,900
<i>Schlitz beer came up with</i>
<i>Schlitz Vitamin-D beer,</i>

272
00:14:02,934 --> 00:14:04,734
<i>with the tag line that</i>
<i>"beer is good for you,</i>

273
00:14:04,767 --> 00:14:07,600
<i>but Schlitz Vitamin-D beer</i>
<i>is extra good for you."</i>

274
00:14:09,433 --> 00:14:13,133
[Rima]
<i>Manufacturers were quick</i>
<i>to pick up on the fact that</i>

275
00:14:13,166 --> 00:14:16,066
<i>vitamins were</i>
<i>a very good selling point</i>

276
00:14:16,100 --> 00:14:19,133
<i>and if they weren't</i>
<i>naturally in the food,</i>

277
00:14:19,166 --> 00:14:20,900
then why don't you add it?

278
00:14:20,934 --> 00:14:23,266
[over television]
<i>You want to grow bigger</i>
<i>and stronger, don't you?</i>

279
00:14:23,300 --> 00:14:25,734
<i>-Golly, sure!</i>
<i>-Okay!</i>

280
00:14:25,767 --> 00:14:28,867
<i>A sandwich daily</i>
<i>and two slices of Wonder Bread</i>
<i>every meal</i>

281
00:14:28,900 --> 00:14:30,900
<i>give you eight elements</i>
<i>you need...</i>

282
00:14:30,934 --> 00:14:33,633
<i>as much muscle building protein</i>
<i>as roast beef,</i>

283
00:14:33,667 --> 00:14:36,967
<i>as much calcium for bones</i>
<i>and teeth as cottage cheese,</i>

284
00:14:37,066 --> 00:14:38,800
<i>as much vitamin B1...</i>

285
00:14:38,834 --> 00:14:40,467
[Michael]<i> The story of</i>
<i>Wonder Bread, in a way,</i>

286
00:14:40,500 --> 00:14:44,133
<i>is the story of the food system</i>
<i>writ small.</i>

287
00:14:44,166 --> 00:14:48,100
<i>Why do you need</i>
<i>to add all these</i>
<i>special vitamins to bread?</i>

288
00:14:49,266 --> 00:14:51,100
<i>Well, because you've</i>
<i>taken them out of flour.</i>

289
00:14:52,934 --> 00:14:54,967
<i>And had we left</i>
<i>good enough alone,</i>

290
00:14:55,066 --> 00:14:58,467
<i>and we'd continued</i>
<i>to either eat whole grains</i>

291
00:14:58,500 --> 00:15:01,066
<i>or even partially whole grains,</i>

292
00:15:01,066 --> 00:15:03,166
<i>you wouldn't have created</i>
<i>this problem.</i>

293
00:15:05,633 --> 00:15:08,433
<i>So Wonder Bread</i>
<i>was an amazing technology</i>

294
00:15:08,467 --> 00:15:11,367
solving a problem
that technology created.

295
00:15:12,800 --> 00:15:14,166
<i>I mean,</i>
<i>you're essentially selling</i>

296
00:15:14,200 --> 00:15:17,834
<i>the problem and the solution</i>
<i>in one neat package.</i>

297
00:15:24,133 --> 00:15:26,066
<i>Some of our dietary problems</i>

298
00:15:26,066 --> 00:15:28,533
<i>began long before the rise</i>
<i>of modern technology.</i>

299
00:15:29,900 --> 00:15:32,834
<i>When we invented agriculture,</i>
<i>which gave us bread,</i>

300
00:15:32,867 --> 00:15:35,066
<i>we set in motion other changes</i>

301
00:15:35,066 --> 00:15:38,233
<i>that are still affecting</i>
<i>our health today.</i>

302
00:15:39,200 --> 00:15:42,867
<i>We used to eat a lot</i>
<i>of green plants.</i>

303
00:15:42,900 --> 00:15:46,367
<i>They're one of</i>
<i>nature's best sources</i>
<i>of a class of fatty acids</i>

304
00:15:46,400 --> 00:15:49,633
<i>called omega-3s</i>
<i>that are vital to our health.</i>

305
00:15:51,800 --> 00:15:54,200
<i>But once we started</i>
<i>farming seed crops</i>

306
00:15:54,233 --> 00:15:57,600
<i>like wheat, rice, and corn,</i>

307
00:15:57,633 --> 00:15:59,600
<i>they began</i>
<i>to dominate our diet.</i>

308
00:16:02,200 --> 00:16:06,200
<i>The bulk of what</i>
<i>agriculture does is grow seeds.</i>

309
00:16:07,066 --> 00:16:08,433
<i>Seeds are full of energy.</i>

310
00:16:08,467 --> 00:16:11,066
<i>They have lots of carbohydrate</i>
<i>in them and protein.</i>

311
00:16:11,066 --> 00:16:12,200
I mean,
they're wonderful things.

312
00:16:12,233 --> 00:16:14,567
They have everything
a new life needs.

313
00:16:14,600 --> 00:16:18,600
<i>But green, leafy plants</i>
<i>are usually much better</i>
<i>than seeds</i>

314
00:16:18,633 --> 00:16:21,066
<i>as sources of omega-3s.</i>

315
00:16:21,100 --> 00:16:26,500
Omega-3 fats are essential
for optimal brain growth,

316
00:16:26,533 --> 00:16:30,066
for optimal heart health,
and for optimal
immune function.

317
00:16:31,233 --> 00:16:35,700
<i>And omega-3 fats can't be made</i>
<i>by the human body.</i>

318
00:16:35,734 --> 00:16:37,300
<i>They have to be eaten.</i>

319
00:16:38,200 --> 00:16:40,166
[laughter]

320
00:16:40,200 --> 00:16:44,667
[Michael]
<i>Traditional diets gave us</i>
<i>many ways to get omega-3s.</i>

321
00:16:44,700 --> 00:16:46,967
<i>In addition to Green plants,</i>

322
00:16:47,066 --> 00:16:49,433
<i>omega-3s are also</i>
<i>plentiful in fish,</i>

323
00:16:49,467 --> 00:16:51,600
<i>which eat lots of plants</i>
<i>in the ocean.</i>

324
00:16:54,500 --> 00:16:57,900
<i>Meat used to be a good source</i>
<i>of omega-3s</i>

325
00:16:57,934 --> 00:17:01,066
<i>because farmers fed livestock</i>
<i>their natural diet...</i>

326
00:17:01,100 --> 00:17:02,633
<i>green, leafy grass.</i>

327
00:17:04,300 --> 00:17:07,200
<i>But now, most of the animals</i>
<i>we raise for food</i>

328
00:17:07,233 --> 00:17:09,300
<i>are mainly eating corn and soy.</i>

329
00:17:09,967 --> 00:17:12,400
<i>So they get fewer omega-3s</i>

330
00:17:12,433 --> 00:17:15,066
<i>and their meat and milk</i>
<i>have less of them, too.</i>

331
00:17:16,734 --> 00:17:19,066
<i>But many of the foods we eat</i>

332
00:17:19,066 --> 00:17:22,233
<i>are quite rich in</i>
<i>a rival group of fatty acids</i>

333
00:17:22,266 --> 00:17:23,567
<i>called omega-6s.</i>

334
00:17:24,800 --> 00:17:27,567
<i>There are lots of them</i>
<i>in oils pressed from seeds,</i>

335
00:17:27,600 --> 00:17:29,967
<i>like soy and corn oil.</i>

336
00:17:30,066 --> 00:17:33,133
Omega-6s are the darlings
of the food industry

337
00:17:33,166 --> 00:17:38,300
because they have a much longer
shelf life than omega-3s do.

338
00:17:38,333 --> 00:17:42,867
[Michael]
<i>Though we need both omega-6s</i>
<i>and omega-3s to survive,</i>

339
00:17:42,900 --> 00:17:45,533
<i>there's evidence</i>
<i>that eating too many sixes</i>

340
00:17:45,567 --> 00:17:47,433
<i>blocks out the threes.</i>

341
00:17:47,467 --> 00:17:50,200
[Susan]
<i>It's like a game</i>
<i>of musical chairs.</i>

342
00:17:50,233 --> 00:17:53,300
<i>There are only so many seats.</i>

343
00:17:53,333 --> 00:17:56,734
<i>And if they're occupied</i>
<i>by the omega-6s</i>

344
00:17:56,767 --> 00:17:59,767
<i>you're gonna have</i>
<i>many fewer omega-3s.</i>

345
00:18:01,066 --> 00:18:02,934
[Michael]
<i>And some scientists believe</i>

346
00:18:02,967 --> 00:18:06,300
<i>the loss of omega-3s</i>
<i>is hurting our health.</i>

347
00:18:07,266 --> 00:18:09,467
A deficiency
in omega-3 fatty acids

348
00:18:09,500 --> 00:18:12,400
increases risk
of heart disease death.

349
00:18:13,467 --> 00:18:16,633
<i>It will impair the development</i>
<i>of kid's brains</i>

350
00:18:16,667 --> 00:18:19,066
<i>so that they don't have</i>
<i>optimal IQ.</i>

351
00:18:20,600 --> 00:18:23,533
<i>They will have greater risk</i>
<i>of major depression.</i>

352
00:18:26,367 --> 00:18:27,967
[Michael]
<i>So we've gone from a diet</i>

353
00:18:28,066 --> 00:18:31,400
<i>that gave us</i>
<i>all the omega-3s we needed</i>

354
00:18:31,433 --> 00:18:33,667
<i>to one where</i>
<i>they're much harder to get.</i>

355
00:18:36,166 --> 00:18:39,934
<i>♪ I'd like to buy</i>
<i>The world a home ♪</i>

356
00:18:39,967 --> 00:18:41,900
<i>♪ And furnish it with love ♪</i>

357
00:18:41,934 --> 00:18:44,500
[Michael]
<i>But perhaps the biggest</i>
<i>threat to our health</i>

358
00:18:44,533 --> 00:18:46,700
<i>comes not from</i>
<i>losing a nutrient,</i>

359
00:18:46,734 --> 00:18:48,433
<i>but from flooding our bodies</i>

360
00:18:48,467 --> 00:18:50,734
<i>with one we seem</i>
<i>powerless to resist.</i>

361
00:18:50,767 --> 00:18:53,900
<i>♪ I'd like to teach</i>
<i>The world to sing ♪</i>

362
00:18:53,934 --> 00:18:56,900
<i>♪ Sing with me</i>
<i>Perfect harmony ♪</i>

363
00:18:56,934 --> 00:18:58,934
<i>♪ Perfect harmony ♪</i>

364
00:18:58,967 --> 00:19:01,600
<i>♪ I'd like to buy</i>
<i>The world a Coke ♪</i>

365
00:19:01,633 --> 00:19:04,867
<i>♪ And keep it company ♪</i>

366
00:19:04,900 --> 00:19:09,967
[Micheal] We now consume
about 1,000% more sugar per day

367
00:19:10,667 --> 00:19:14,333
<i>than we did 200 years ago.</i>

368
00:19:14,367 --> 00:19:17,266
[Michael]
<i>Sugar's appearing in foods that</i>
<i>were never sweetened before.</i>

369
00:19:17,300 --> 00:19:19,266
<i>There's sugars now in bread.</i>

370
00:19:19,300 --> 00:19:21,066
<i>There's sugars in ketchup</i>

371
00:19:21,066 --> 00:19:23,233
<i>and condiments</i>
<i>of all different kinds.</i>

372
00:19:28,734 --> 00:19:30,734
<i>We have figured out a way</i>
<i>in this country</i>

373
00:19:30,767 --> 00:19:34,266
to make sugar, sweeteners
very, very cheap.

374
00:19:35,667 --> 00:19:38,200
<i>When soda costs less than milk,</i>

375
00:19:39,266 --> 00:19:41,600
<i>or even bottled water,</i>

376
00:19:41,633 --> 00:19:44,734
<i>and is marketed</i>
<i>as a normal thing</i>
<i>to have with a meal</i>

377
00:19:44,767 --> 00:19:47,100
<i>or give to toddlers</i>
<i>and young children,</i>

378
00:19:47,133 --> 00:19:49,200
<i>we have a problem.</i>

379
00:19:49,233 --> 00:19:53,500
[man]<i> When we look at factors</i>
<i>that are related</i>
<i>to obesity and diabetes,</i>

380
00:19:53,533 --> 00:19:55,934
the single most important factor
we have seen

381
00:19:55,967 --> 00:19:58,467
is sugar-sweetened beverages.

382
00:19:58,500 --> 00:20:00,900
[man]<i> Increasingly,</i>
<i>you're seeing sugary drinks</i>

383
00:20:00,934 --> 00:20:03,734
that have labels on them
that'll say that
they have vitamin C

384
00:20:03,767 --> 00:20:05,400
or they're good in antioxidants

385
00:20:05,433 --> 00:20:08,633
or otherwise somehow imply
that they're healthy for you.

386
00:20:08,667 --> 00:20:10,266
<i>They're still</i>
<i>basically sugary drinks.</i>

387
00:20:15,567 --> 00:20:18,600
<i>There's more sugar in</i>
<i>a 20-ounce bottle of lemonade</i>

388
00:20:18,633 --> 00:20:20,066
<i>than there is in a Coca-Cola.</i>

389
00:20:21,767 --> 00:20:23,867
We know that sugar
has a lot of calories.

390
00:20:23,900 --> 00:20:27,800
But sugar causes other
metabolic changes, as well.

391
00:20:27,834 --> 00:20:31,066
[Michael]
<i>Roughly half of the sugar</i>
<i>in sweetened drinks and foods</i>

392
00:20:31,100 --> 00:20:34,367
<i>is a kind of sugar</i>
<i>called fructose.</i>

393
00:20:34,400 --> 00:20:36,767
[man]<i> Fructose is</i>
<i>the sweet molecule in sugar.</i>

394
00:20:36,800 --> 00:20:37,867
We love it.

395
00:20:37,900 --> 00:20:41,066
It's the reason
we go after sugar.

396
00:20:41,100 --> 00:20:43,433
[Michael]<i> But there's evidence</i>
<i>that too much fructose</i>

397
00:20:43,467 --> 00:20:45,433
<i>can damage the liver.</i>

398
00:20:45,467 --> 00:20:47,266
[man]
<i>And when your liver gets sick,</i>

399
00:20:47,300 --> 00:20:49,400
type-2 diabetes, hypertension,

400
00:20:49,433 --> 00:20:53,800
heart disease, liver disease,
all start accumulating.

401
00:20:55,667 --> 00:20:59,800
[Michael]<i> Eating foods</i>
<i>like potatoes, white rice,</i>

402
00:20:59,834 --> 00:21:02,300
<i>or anything made</i>
<i>from white flour,</i>

403
00:21:02,333 --> 00:21:04,233
<i>also floods our bodies</i>
<i>with sugar.</i>

404
00:21:05,567 --> 00:21:08,500
<i>Because, even though</i>
<i>they may not have</i>
<i>added sugar,</i>

405
00:21:08,533 --> 00:21:10,233
<i>they're made up</i>
<i>of carbohydrates</i>

406
00:21:10,266 --> 00:21:12,867
<i>that break down into glucose</i>
<i>when we digest them.</i>

407
00:21:14,066 --> 00:21:16,100
<i>And flooding our bodies</i>
<i>with glucose</i>

408
00:21:16,133 --> 00:21:18,433
<i>triggers the release</i>
<i>into our bloodstream</i>

409
00:21:18,467 --> 00:21:22,066
<i>of a very important hormone</i>
<i>called insulin.</i>

410
00:21:22,066 --> 00:21:25,166
[man]<i> Insulin is</i>
<i>necessary for life.</i>

411
00:21:25,200 --> 00:21:27,600
So what does insulin do?
Well, it lowers blood sugar.

412
00:21:28,800 --> 00:21:31,433
<i>Your blood sugar rises</i>
<i>because you've eaten.</i>

413
00:21:31,467 --> 00:21:33,533
<i>When you're healthy,</i>

414
00:21:33,567 --> 00:21:35,900
<i>your pancreas</i>
<i>senses the blood sugar rise.</i>

415
00:21:35,934 --> 00:21:37,600
<i>The insulin goes up,</i>

416
00:21:37,633 --> 00:21:40,800
<i>and the various cells</i>
<i>of the body</i>
<i>will take up the glucose</i>

417
00:21:40,834 --> 00:21:45,667
<i>so that the glucose</i>
<i>will come back down</i>
<i>in the blood to normal.</i>

418
00:21:45,700 --> 00:21:48,934
[Michael]
<i>But there is evidence</i>
<i>that eventually too much sugar</i>

419
00:21:48,967 --> 00:21:51,633
<i>can push insulin</i>
<i>to the breaking point</i>

420
00:21:51,667 --> 00:21:55,166
<i>and lead to type-2 diabetes.</i>

421
00:21:55,200 --> 00:21:59,300
<i>It's a disease that's hitting</i>
<i>low-income communities</i>
<i>the hardest.</i>

422
00:21:59,333 --> 00:22:03,200
[Girl] Yesterday, I decided
to write down some ingredients
in my day-to-day diet.

423
00:22:03,233 --> 00:22:06,500
First, there was
a million things
I could not pronounce

424
00:22:06,533 --> 00:22:09,533
and then there was sugar,
flour, sugar...

425
00:22:09,567 --> 00:22:13,066
[Michael]
<i>This video was made</i>
<i>by the Bigger Picture campaign,</i>

426
00:22:13,066 --> 00:22:14,800
<i>which brings together</i>
<i>young poets</i>

427
00:22:14,834 --> 00:22:17,834
<i>and health care workers</i>
<i>in the San Francisco Bay area</i>

428
00:22:17,867 --> 00:22:20,700
<i>to highlight the problem</i>
<i>of diabetes.</i>

429
00:22:20,734 --> 00:22:22,567
It's like let me hit
that cookie one time.

430
00:22:22,600 --> 00:22:25,700
It's like knowing most
of your family has diabetes

431
00:22:25,734 --> 00:22:28,567
but your still smacking
on your Sour Patches

432
00:22:28,600 --> 00:22:31,166
as you're walking your aunt
into her dialysis appointment.

433
00:22:31,200 --> 00:22:34,400
It's like aunty Marlo
being blind at 32.

434
00:22:34,433 --> 00:22:38,467
It's like grandma Suzie dying
from a heart attack at 51.

435
00:22:38,500 --> 00:22:40,066
[man]<i> The people</i>
<i>who are suffering the most</i>

436
00:22:40,066 --> 00:22:43,633
in the obesity epidemic today
are the poor and the minorities.

437
00:22:43,667 --> 00:22:47,400
Twice the rate of diabetes
in African Americans,
Latinos as whites.

438
00:22:47,433 --> 00:22:49,166
That's not because
of their genes.

439
00:22:49,200 --> 00:22:52,100
<i>That's because of the marketing</i>
<i>in those</i>
<i>low-income neighborhoods</i>

440
00:22:52,133 --> 00:22:54,734
<i>of food that's bad for people.</i>

441
00:22:54,767 --> 00:22:58,700
[man]
<i>We dealing with a crisis</i>
<i>that's at an emergency level.</i>

442
00:22:58,734 --> 00:23:00,266
<i>Their lives are at stake.</i>

443
00:23:00,300 --> 00:23:02,734
I think all
of our lives are at stake.

444
00:23:02,767 --> 00:23:05,734
[Erica]<i> It's like damn.</i>

445
00:23:06,500 --> 00:23:09,066
It's like suicide.

446
00:23:11,066 --> 00:23:13,066
It's very painful for me

447
00:23:13,100 --> 00:23:15,700
to watch my family
literally pass away.

448
00:23:15,734 --> 00:23:18,900
We will go to funerals that
were caused because of food,

449
00:23:18,934 --> 00:23:22,066
and then turn around
and eat the same food

450
00:23:22,100 --> 00:23:24,433
that put the person in the grave
in the first place.

451
00:23:24,467 --> 00:23:26,800
So what if I told you
that a hundred years ago,

452
00:23:26,834 --> 00:23:28,600
one in a hundred people

453
00:23:28,633 --> 00:23:30,967
contracted a disease
called type-2 diabetes.

454
00:23:31,066 --> 00:23:33,166
Only one in a hundred people.

455
00:23:33,200 --> 00:23:35,500
What if I told you
that 50 years from now,

456
00:23:35,533 --> 00:23:37,066
one in three people...

457
00:23:37,100 --> 00:23:39,633
one in three people are
gonna have type-2 diabetes.

458
00:23:39,667 --> 00:23:41,066
How would that
make you all feel?

459
00:23:41,066 --> 00:23:46,467
Type-2 diabetes, obesity,
heart disease, heartbreak...

460
00:23:46,500 --> 00:23:50,066
<i>you know, a lot of misery</i>
<i>has been created</i>
<i>by this modern diet.</i>

461
00:23:53,400 --> 00:23:56,433
[amusing instrumental
music playing]

462
00:24:02,934 --> 00:24:05,433
<i>It seemed clear</i>
<i>that the Western diet</i>

463
00:24:05,467 --> 00:24:07,300
<i>is making lots of people sick.</i>

464
00:24:08,834 --> 00:24:10,967
<i>So I started looking</i>
<i>at the kind of diet</i>

465
00:24:11,066 --> 00:24:12,934
<i>that we evolved to eat...</i>

466
00:24:14,066 --> 00:24:16,200
<i>Food that comes not</i>
<i>from factories,</i>

467
00:24:16,233 --> 00:24:17,667
<i>but from nature.</i>

468
00:24:18,834 --> 00:24:21,967
<i>My search took me back</i>
<i>to the beginning of life.</i>

469
00:24:23,333 --> 00:24:27,433
[man]
<i>It turns out that one thing</i>
<i>did literally evolve</i>

470
00:24:27,467 --> 00:24:30,266
to nourish
healthy individuals...

471
00:24:30,834 --> 00:24:32,066
lactation and milk.

472
00:24:33,400 --> 00:24:37,533
<i>Everything that the infant</i>
<i>requires has to be in milk.</i>

473
00:24:39,166 --> 00:24:43,266
<i>So milk is literally</i>
<i>a comprehensive diet</i>
<i>in one product...</i>

474
00:24:43,300 --> 00:24:44,834
<i>All the essential nutrients,</i>

475
00:24:44,867 --> 00:24:47,867
every vitamin, every mineral,
every amino acid,

476
00:24:47,900 --> 00:24:51,200
every fatty acid that the infant
needs has to be in milk.

477
00:24:52,800 --> 00:24:55,300
[Michael]<i> At the University</i>
<i>of California at Davis,</i>

478
00:24:55,333 --> 00:24:58,200
<i>Bruce German and</i>
<i>his colleague Daniela Barile</i>

479
00:24:58,233 --> 00:25:02,600
<i>are trying to understand</i>
<i>how mother's milk</i>
<i>keeps babies healthy</i>

480
00:25:02,633 --> 00:25:05,367
<i>and what the rest of us</i>
<i>can learn from that.</i>

481
00:25:05,400 --> 00:25:11,467
[Daniela]<i> Milk is really</i>
<i>the perfect food</i>
<i>because it's always changing.</i>

482
00:25:11,500 --> 00:25:15,834
If you have milk from day one
and milk from day ten,

483
00:25:15,867 --> 00:25:19,233
the vitamin content,
the lipid content, the protein,

484
00:25:19,266 --> 00:25:25,066
the carbohydrate is evolving
to match the needs of the baby.

485
00:25:25,066 --> 00:25:27,533
[Michael]
<i>But not all mothers</i>
<i>can breastfeed.</i>

486
00:25:27,567 --> 00:25:29,100
[woman]<i> If there's</i>
<i>any kind of challenge</i>

487
00:25:29,133 --> 00:25:30,500
that you'd like
to share with us,

488
00:25:30,533 --> 00:25:33,734
that gives us an opportunity
to discuss it mother to mother.

489
00:25:34,533 --> 00:25:36,166
[woman] I've had struggles

490
00:25:36,200 --> 00:25:37,600
with breastfeeding
from the very beginning.

491
00:25:37,633 --> 00:25:39,867
I had low supply,

492
00:25:39,900 --> 00:25:42,500
<i>so I've been</i>
<i>supplementing with formula.</i>

493
00:25:42,533 --> 00:25:46,233
[man]<i> Mothers have been</i>
<i>unable to feed their babies</i>
<i>throughout history.</i>

494
00:25:47,700 --> 00:25:50,066
<i>If you couldn't</i>
<i>breastfeed a baby,</i>

495
00:25:50,066 --> 00:25:52,200
<i>that baby</i>
<i>was really in trouble.</i>

496
00:25:53,900 --> 00:25:55,400
[woman]
<i>In the 19th century,</i>

497
00:25:55,433 --> 00:25:59,100
<i>infant mortality rates</i>
<i>were extremely high.</i>

498
00:26:00,767 --> 00:26:03,800
<i>People were very fearful for</i>
<i>the lives of their children,</i>

499
00:26:03,834 --> 00:26:05,233
particularly infants.

500
00:26:06,367 --> 00:26:08,066
[Michael]<i> Then, in the 1860s,</i>

501
00:26:08,100 --> 00:26:11,767
<i>parents were offered</i>
<i>a potentially</i>
<i>life-saving alternative</i>

502
00:26:11,800 --> 00:26:14,967
<i>when a German scientist</i>
<i>named Justus Von Liebig</i>

503
00:26:15,066 --> 00:26:18,667
<i>introduced the first</i>
<i>commercial baby formula.</i>

504
00:26:18,700 --> 00:26:20,800
<i>He believed</i>
<i>his product contained</i>

505
00:26:20,834 --> 00:26:23,400
<i>all the essential nutrients</i>
<i>in breast milk.</i>

506
00:26:24,734 --> 00:26:28,500
Liebig's food opened up
an entire market.

507
00:26:28,533 --> 00:26:31,533
<i>It quickly was followed</i>
<i>by many copiers.</i>

508
00:26:33,166 --> 00:26:35,934
[Michael]
<i>But our attempts to make</i>
<i>a substitute for breast milk</i>

509
00:26:35,967 --> 00:26:38,133
<i>have taught us</i>
<i>just how hard it is</i>

510
00:26:38,166 --> 00:26:41,367
<i>for science to mimic nature.</i>

511
00:26:41,400 --> 00:26:44,834
<i>Those early formulas were</i>
<i>missing valuable nutrients.</i>

512
00:26:44,867 --> 00:26:46,867
<i>Vitamins hadn't been</i>
<i>discovered yet.</i>

513
00:26:48,367 --> 00:26:50,266
<i>And the importance of omega-3s</i>

514
00:26:50,300 --> 00:26:52,800
<i>wasn't understood</i>
<i>until the 1970s.</i>

515
00:26:54,133 --> 00:26:57,100
We learned that
as close as we get,

516
00:26:57,133 --> 00:26:59,867
the ultimate goal
is constantly retreating

517
00:26:59,900 --> 00:27:02,900
because mother's milk
is a very complex food.

518
00:27:04,200 --> 00:27:07,166
<i>In 2006,</i>
<i>Bruce German and his colleagues</i>

519
00:27:07,200 --> 00:27:08,633
<i>discovered one of its secrets</i>

520
00:27:08,667 --> 00:27:11,700
<i>when they solved</i>
<i>a longstanding mystery.</i>

521
00:27:11,734 --> 00:27:15,900
One of the things
that was absolutely astonishing

522
00:27:15,934 --> 00:27:20,066
is that human milk contains
indigestible material.

523
00:27:20,100 --> 00:27:23,233
The babies
literally can't digest it.

524
00:27:23,266 --> 00:27:24,400
It goes right through them.

525
00:27:28,066 --> 00:27:31,266
[Bruce]
<i>When we looked</i>
<i>at how much there was,</i>

526
00:27:31,300 --> 00:27:33,300
<i>it was staggering.</i>

527
00:27:33,333 --> 00:27:36,333
<i>It was the third-most</i>
<i>abundant component in milk.</i>

528
00:27:37,934 --> 00:27:42,934
[Michael]
<i>It was a kind of complex sugar</i>
<i>called an oligosaccharide.</i>

529
00:27:42,967 --> 00:27:46,734
Mothers literally are feeding
indigestible matter
to the baby.

530
00:27:47,767 --> 00:27:48,900
Why?

531
00:27:49,900 --> 00:27:52,066
[Michael]<i> German had a hunch.</i>

532
00:27:52,066 --> 00:27:55,600
The first thought was,
"Well, babies can't digest them.

533
00:27:55,633 --> 00:27:57,900
Maybe bacteria can."

534
00:27:57,934 --> 00:28:00,266
<i>Because we know</i>
<i>bacteria inhabit</i>

535
00:28:00,300 --> 00:28:03,400
<i>the intestine of all of us,</i>
<i>including babies.</i>

536
00:28:04,567 --> 00:28:07,400
Bruce came over to my lab
and we tested

537
00:28:07,433 --> 00:28:11,066
to see if the oligosaccharides
that he found in milk

538
00:28:11,066 --> 00:28:13,367
<i>could grow any bacteria</i>

539
00:28:13,400 --> 00:28:16,567
<i>that I happened to have</i>
<i>in my lab.</i>

540
00:28:16,600 --> 00:28:18,533
[Bruce]<i> And he tested them</i>
<i>and he came back and he said,</i>

541
00:28:19,133 --> 00:28:22,066
"No, they don't."

542
00:28:22,066 --> 00:28:25,467
<i>And he was looking at</i>
<i>bacterium after bacterium</i>
<i>after bacterium.</i>

543
00:28:26,233 --> 00:28:27,567
<i>Nothing... no growth at all.</i>

544
00:28:28,967 --> 00:28:30,767
But then he found one.

545
00:28:30,800 --> 00:28:36,900
And at that point, we began
to realize the genius of milk.

546
00:28:36,934 --> 00:28:40,400
[Michael]
<i>What Mills found was</i>
<i>a little-understood bacterium</i>

547
00:28:40,433 --> 00:28:43,500
<i>called</i>
<i>bifidobacterium infantis.</i>

548
00:28:44,767 --> 00:28:47,867
[Bruce]
<i>And when you look</i>
<i>at breastfed babies,</i>

549
00:28:47,900 --> 00:28:53,367
their lower intestine is full
of just that bacterium.

550
00:28:55,467 --> 00:28:59,233
<i>The great question is why would</i>
<i>this bacteria be valuable?</i>

551
00:28:59,266 --> 00:29:02,200
What could the bacteria
do for the baby?

552
00:29:02,233 --> 00:29:07,066
<i>It occupies all of the surfaces</i>
<i>of the baby's large intestine</i>

553
00:29:07,066 --> 00:29:10,467
<i>and prevents germs</i>
<i>that could cause disease</i>

554
00:29:10,500 --> 00:29:11,667
<i>from attacking the baby.</i>

555
00:29:12,600 --> 00:29:14,667
<i>So it starts to grow</i>
<i>and multiply</i>

556
00:29:14,700 --> 00:29:18,500
<i>and grows and multiplies</i>
<i>until the baby</i>
<i>is literally full</i>

557
00:29:18,533 --> 00:29:20,734
<i>of just this one group</i>
<i>of bacteria.</i>

558
00:29:21,567 --> 00:29:24,200
And no other bacteria
can compete.

559
00:29:24,233 --> 00:29:26,066
That's an ingenious process.

560
00:29:27,967 --> 00:29:29,700
[Michael]
<i>The story of mother's milk</i>

561
00:29:29,734 --> 00:29:32,233
<i>shows how well</i>
<i>nature provides for us.</i>

562
00:29:34,667 --> 00:29:38,066
<i>And that's something</i>
<i>that remains true</i>
<i>throughout our lives.</i>

563
00:29:39,133 --> 00:29:40,767
<i>No matter where we live,</i>

564
00:29:40,800 --> 00:29:44,700
<i>nature offers us an astonishing</i>
<i>variety of healthy foods.</i>

565
00:29:46,433 --> 00:29:48,433
<i>We are omnivores.</i>

566
00:29:48,467 --> 00:29:52,233
We live on six
of the seven continents.

567
00:29:52,266 --> 00:29:56,133
<i>We have managed to construct</i>
<i>from what nature has to offer</i>

568
00:29:56,166 --> 00:29:57,834
<i>in all those</i>
<i>different places...</i>

569
00:29:59,567 --> 00:30:00,867
<i>deserts...</i>

570
00:30:01,700 --> 00:30:03,100
<i>jungles...</i>

571
00:30:04,100 --> 00:30:05,567
<i>grasslands...</i>

572
00:30:06,667 --> 00:30:09,600
<i>forests... a healthy diet.</i>

573
00:30:09,633 --> 00:30:11,867
[horn tooting]

574
00:30:11,900 --> 00:30:14,500
<i>In the Andes mountains in Peru,</i>

575
00:30:14,533 --> 00:30:18,133
<i>the Quechua people eat</i>
<i>mostly potatoes and grains</i>

576
00:30:18,166 --> 00:30:19,867
<i>with a small amount of meat.</i>

577
00:30:22,100 --> 00:30:25,166
<i>In East Africa,</i>
<i>the Masai thrive on a diet</i>

578
00:30:25,200 --> 00:30:28,266
<i>consisting mostly</i>
<i>of cattle blood,</i>
<i>milk, and meat.</i>

579
00:30:30,367 --> 00:30:33,967
<i>In the Arctic,</i>
<i>the Inuit people's</i>
<i>traditional diet</i>

580
00:30:34,000 --> 00:30:36,433
<i>includes tremendous</i>
<i>amounts of fat</i>

581
00:30:36,467 --> 00:30:38,400
<i>from whales, seals, and fish.</i>

582
00:30:40,300 --> 00:30:43,867
<i>And here in Tanzania,</i>
<i>members of the Hadza tribe</i>

583
00:30:43,900 --> 00:30:47,000
<i>eat hundreds of different</i>
<i>wild plants and animals.</i>

584
00:30:49,133 --> 00:30:51,533
<i>Although one in five</i>
<i>Hadza babies</i>

585
00:30:51,567 --> 00:30:54,533
<i>still die before</i>
<i>their first birthday,</i>

586
00:30:54,567 --> 00:30:58,667
<i>those who survive childhood</i>
<i>tend to live long</i>
<i>and healthy lives.</i>

587
00:31:01,233 --> 00:31:04,667
[woman]
<i>We don't see these</i>
<i>so-called Western diseases</i>

588
00:31:04,700 --> 00:31:07,066
<i>among the Hadza.</i>

589
00:31:07,100 --> 00:31:10,066
<i>Things like cancer,</i>
<i>things like obesity,</i>

590
00:31:10,066 --> 00:31:14,600
type-2 diabetes,
heart disease... very low rates.

591
00:31:14,633 --> 00:31:17,867
<i>For the most part, they are</i>
<i>a very healthy population.</i>

592
00:31:20,700 --> 00:31:23,467
[Michael]
<i>So what can we learn</i>
<i>from the way they eat?</i>

593
00:31:25,734 --> 00:31:28,433
<i>The Hadza are some</i>
<i>of the last people on Earth</i>

594
00:31:28,467 --> 00:31:31,433
<i>who still get their food</i>
<i>the way our ancestors did...</i>

595
00:31:32,133 --> 00:31:33,533
<i>by hunting and gathering.</i>

596
00:31:35,767 --> 00:31:38,433
[woman]
<i>For the bulk of our history,</i>

597
00:31:38,467 --> 00:31:40,967
<i>we were living like the Hadza.</i>

598
00:31:41,600 --> 00:31:42,900
<i>We were foragers.</i>

599
00:31:44,066 --> 00:31:47,867
What we are doing now
in the industrialized West

600
00:31:47,900 --> 00:31:50,700
is what's different or odd.

601
00:31:52,500 --> 00:31:56,967
[Michael]<i> They're doing</i>
<i>what people used to do</i>
<i>everywhere on the planet,</i>

602
00:31:58,233 --> 00:32:02,867
which is figure out a way
to use what nature
has to offer.

603
00:32:04,500 --> 00:32:08,200
[speaking in African language]

604
00:32:32,200 --> 00:32:34,934
[Michael]<i> The women dig</i>
<i>for roots called tubers.</i>

605
00:32:36,100 --> 00:32:38,467
<i>They're very hard to chew.</i>

606
00:32:38,500 --> 00:32:42,066
<i>But when other foods</i>
<i>are scarce, they're almost</i>
<i>always available.</i>

607
00:32:44,600 --> 00:32:46,333
<i>They also collect a fruit</i>

608
00:32:46,367 --> 00:32:49,066
<i>that falls to the ground</i>
<i>from tall trees.</i>

609
00:32:49,066 --> 00:32:50,834
<i>It's called Baobab.</i>

610
00:32:52,333 --> 00:32:56,166
<i>The inside is kind of</i>
<i>chalky and dry.</i>

611
00:32:56,200 --> 00:33:00,633
<i>To make it easier to eat,</i>
<i>the Hadza pound it</i>
<i>into a powder</i>

612
00:33:00,667 --> 00:33:03,834
<i>and sometimes add water</i>
<i>to make a sort of smoothie.</i>

613
00:33:05,266 --> 00:33:08,567
<i>This is a kind of</i>
<i>food processing,</i>
<i>but very minimal.</i>

614
00:33:10,834 --> 00:33:15,367
[speaking in African language]

615
00:33:19,066 --> 00:33:21,867
[Michael]
<i>While the women and children</i>
<i>gather plant foods,</i>

616
00:33:21,900 --> 00:33:25,533
<i>the men go out hunting for meat</i>
<i>and searching for honey.</i>

617
00:33:27,233 --> 00:33:29,900
[woman]<i> Honey is</i>
<i>the number-one ranked</i>
<i>Hadza food.</i>

618
00:33:31,433 --> 00:33:34,500
<i>Foragers will go</i>
<i>to incredible lengths</i>

619
00:33:34,533 --> 00:33:37,300
<i>in order to access honey.</i>

620
00:33:37,333 --> 00:33:39,367
[speaking in African language]

621
00:33:56,667 --> 00:33:59,200
[Michael]<i> Imagine</i>
<i>if we had to climb a tree</i>

622
00:33:59,233 --> 00:34:01,433
<i>every time we wanted</i>
<i>a sugar fix from a Coke.</i>

623
00:34:02,767 --> 00:34:04,600
<i>We'd probably think twice.</i>

624
00:34:09,800 --> 00:34:12,600
[speaking in African language]

625
00:34:25,767 --> 00:34:28,934
[Michael]
<i>The Hadza get their meat</i>
<i>straight from nature, too.</i>

626
00:34:38,800 --> 00:34:41,834
[intense instrumental
music playing]

627
00:34:56,467 --> 00:34:58,266
[shouting]

628
00:35:26,300 --> 00:35:28,633
[Michael]
<i>On days when the Hadza</i>
<i>kill a big animal,</i>

629
00:35:28,667 --> 00:35:31,367
<i>they eat lots of</i>
<i>protein and fat.</i>

630
00:35:31,400 --> 00:35:34,433
<i>On other days they might have</i>
<i>mostly sugar or starch,</i>

631
00:35:35,800 --> 00:35:38,567
<i>it's not what we might think of</i>
<i>as a balanced diet,</i>

632
00:35:38,600 --> 00:35:40,433
<i>but it works</i>
<i>very well for them.</i>

633
00:35:42,200 --> 00:35:45,500
<i>The Hadza eat</i>
<i>what their parents ate</i>

634
00:35:45,533 --> 00:35:47,400
<i>and their grandparents ate</i>

635
00:35:47,433 --> 00:35:50,100
and they don't stress about it.

636
00:35:50,133 --> 00:35:54,066
[singing in African language]

637
00:35:59,233 --> 00:36:03,934
[Michael]<i> Here is a people</i>
<i>that don't know</i>
<i>what a nutrient is,</i>

638
00:36:03,967 --> 00:36:06,467
<i>and have very good</i>
<i>dietary health</i>
<i>at the same time.</i>

639
00:36:09,100 --> 00:36:11,567
<i>I think that has</i>
<i>something to teach us.</i>

640
00:36:16,200 --> 00:36:20,300
[amusing instrumental
music playing]

641
00:36:26,633 --> 00:36:28,333
What you're gonna do is
you're gonna go down the center.

642
00:36:28,367 --> 00:36:29,767
[Michael]
<i>So, whenever I give a talk,</i>

643
00:36:29,800 --> 00:36:31,734
<i>I explain the choice</i>
<i>we're facing.</i>

644
00:36:33,066 --> 00:36:36,333
We are at a fork in the road
when it comes to food.

645
00:36:36,367 --> 00:36:38,066
We have two options:

646
00:36:38,066 --> 00:36:41,233
one, surrender
to the Western diet,

647
00:36:41,266 --> 00:36:44,900
stay on processed food,
and junk food, and fast food,

648
00:36:44,934 --> 00:36:47,834
and wait for evolution
to adapt us to it.

649
00:36:47,867 --> 00:36:49,367
[laughter]

650
00:36:49,400 --> 00:36:51,333
It will happen eventually.

651
00:36:51,367 --> 00:36:52,734
It should happen eventually,

652
00:36:52,767 --> 00:36:55,667
but there will be
so much suffering.

653
00:36:55,700 --> 00:36:59,633
There will be so much expense
before that happens

654
00:36:59,667 --> 00:37:02,467
that I would argue
it's really not sustainable.

655
00:37:02,500 --> 00:37:04,066
Well, there's another option.

656
00:37:04,066 --> 00:37:08,066
We can take the more practical,
the more economical,

657
00:37:08,066 --> 00:37:10,066
and the more beautiful path,

658
00:37:10,100 --> 00:37:13,200
which is simply to change
the way we're eating.

659
00:37:15,900 --> 00:37:19,400
<i>And everything I've learned</i>
<i>about healthy eating</i>

660
00:37:19,433 --> 00:37:22,100
<i>can be summed up</i>
<i>in just seven words.</i>

661
00:37:24,633 --> 00:37:28,066
Eat food, not too much,
mostly plants.

662
00:37:29,367 --> 00:37:32,467
<i>And those seven words</i>
<i>tell you all you need to know</i>

663
00:37:32,500 --> 00:37:34,700
<i>about how to eat</i>
<i>in a healthy way.</i>

664
00:37:35,834 --> 00:37:37,433
<i>When I say, "eat food,"</i>

665
00:37:37,467 --> 00:37:39,834
I'm basically saying
eat the kinds of things

666
00:37:39,867 --> 00:37:41,767
that people have been eating
for a long time...

667
00:37:42,333 --> 00:37:43,500
<i>meat...</i>

668
00:37:44,133 --> 00:37:45,567
<i>fish...</i>

669
00:37:45,600 --> 00:37:46,767
<i>vegetables...</i>

670
00:37:47,433 --> 00:37:48,900
<i>and fruits...</i>

671
00:37:49,800 --> 00:37:51,133
<i>Grains.</i>

672
00:37:51,166 --> 00:37:54,533
Eat food, which is to say,
"Eat real food."

673
00:37:56,700 --> 00:37:59,667
<i>And that other stuff,</i>
<i>we shouldn't even dignify</i>

674
00:37:59,700 --> 00:38:01,967
<i>with that beautiful word,</i>
<i>"food."</i>

675
00:38:02,066 --> 00:38:03,900
<i>And so I call it</i>
<i>something else.</i>

676
00:38:03,934 --> 00:38:07,333
I call it
"edible food-like substances."

677
00:38:07,367 --> 00:38:09,166
<i>And that's all</i>
<i>that processed stuff</i>

678
00:38:09,200 --> 00:38:11,567
<i>in the middle</i>
<i>of the supermarket.</i>

679
00:38:11,600 --> 00:38:14,266
<i>The Western diet</i>
<i>is in the center aisles.</i>

680
00:38:15,600 --> 00:38:17,367
<i>Go to the produce section.</i>

681
00:38:17,400 --> 00:38:20,433
<i>The healthiest food</i>
<i>in the store</i>
<i>is in the produce section,</i>

682
00:38:20,467 --> 00:38:22,133
and there are no health claims.

683
00:38:23,266 --> 00:38:24,900
<i>You go to the middle</i>
<i>of the store</i>

684
00:38:24,934 --> 00:38:29,734
<i>where the food is just</i>
<i>screaming about</i>
<i>its whole grain goodness,</i>

685
00:38:29,767 --> 00:38:33,667
<i>and there's cereals</i>
<i>that are gonna, like,</i>
<i>save you from heart attacks.</i>

686
00:38:33,700 --> 00:38:35,967
They don't talk that way over
in the apples and the broccoli.

687
00:38:36,066 --> 00:38:37,066
Why is that?

688
00:38:37,934 --> 00:38:39,834
<i>Well, they don't have packages,</i>

689
00:38:39,867 --> 00:38:41,133
<i>they don't have big budgets.</i>

690
00:38:42,266 --> 00:38:43,934
<i>The quieter the food,</i>

691
00:38:44,900 --> 00:38:46,834
likely the healthier the food.

692
00:38:49,066 --> 00:38:52,900
[woman]
<i>You don't have to be</i>
<i>a scientist to know how to eat.</i>

693
00:38:52,934 --> 00:38:55,367
To me, that's one
of the interesting things
about nutrition...

694
00:38:55,400 --> 00:38:57,533
is everybody
can eat a healthy diet,

695
00:38:57,567 --> 00:38:59,633
and they can put together
their own healthy diet

696
00:38:59,667 --> 00:39:04,066
without knowing thing one
about the biology of nutrients.

697
00:39:05,100 --> 00:39:07,500
<i>Just go around the outside</i>
<i>of the supermarket</i>

698
00:39:07,533 --> 00:39:09,800
<i>and pick up fruits,</i>
<i>vegetables, meat,</i>

699
00:39:09,834 --> 00:39:12,200
<i>and stay out</i>
<i>of the processed foods</i>

700
00:39:12,233 --> 00:39:15,133
because they're fun to eat
once in a while,

701
00:39:15,166 --> 00:39:16,900
but they shouldn't be
daily fare.

702
00:39:16,934 --> 00:39:19,200
[indistinct chatter]

703
00:39:19,233 --> 00:39:23,367
[Michael]<i> Saying that</i>
<i>we should eat food</i>
<i>may sound obvious.</i>

704
00:39:23,400 --> 00:39:25,467
<i>But these days,</i>
<i>much of the food industry</i>

705
00:39:25,500 --> 00:39:28,066
<i>is built on a different idea...</i>

706
00:39:28,066 --> 00:39:31,433
<i>that what really matters</i>
<i>is eating the right nutrients.</i>

707
00:39:31,467 --> 00:39:33,800
<i>Manufacturers bombard us</i>
<i>with claims</i>

708
00:39:33,834 --> 00:39:37,533
<i>about the good nutrients</i>
<i>they've put into their products</i>

709
00:39:37,567 --> 00:39:40,200
<i>and the bad ones</i>
<i>they've taken out.</i>

710
00:39:40,233 --> 00:39:45,066
<i>This way of thinking</i>
<i>has a name... nutritionism.</i>

711
00:39:45,066 --> 00:39:48,500
<i>And the more I learned</i>
<i>about it, the more</i>
<i>convinced I became</i>

712
00:39:48,533 --> 00:39:51,900
<i>that it's the reason</i>
<i>something as simple as eating</i>

713
00:39:51,934 --> 00:39:54,066
<i>has become so complicated.</i>

714
00:39:54,767 --> 00:39:56,166
<i>Nutrition is one thing.</i>

715
00:39:56,200 --> 00:40:01,333
<i>Nutrition science is a science,</i>
<i>but nutritionism</i>
<i>is an ideology.</i>

716
00:40:01,367 --> 00:40:04,133
It's the ideology of believing

717
00:40:04,166 --> 00:40:07,300
that the nutrient is the key
to understanding food.

718
00:40:07,333 --> 00:40:09,000
The big premise of nutritionism

719
00:40:09,033 --> 00:40:11,500
is that the most
important thing about any food

720
00:40:11,533 --> 00:40:13,900
are the nutrients
it contains, right?

721
00:40:13,934 --> 00:40:16,300
A food is the sum
of its nutrient parts,

722
00:40:16,333 --> 00:40:18,667
which is basically how
science studies food.

723
00:40:18,700 --> 00:40:21,700
So, take an apple,
or take carrots.

724
00:40:21,734 --> 00:40:23,734
And what's important
about carrots

725
00:40:23,767 --> 00:40:25,567
is a certain amount
of beta-Carotene

726
00:40:25,600 --> 00:40:27,367
and a certain amount
of vitamins

727
00:40:27,400 --> 00:40:29,767
and a certain amount of fiber
and a certain amount of sugar.

728
00:40:29,800 --> 00:40:31,400
That's what a carrot is.

729
00:40:31,433 --> 00:40:34,266
So that seems kind of,
"Okay, no big deal.

730
00:40:34,300 --> 00:40:37,767
That's... nutrients are
the basis of food."

731
00:40:37,800 --> 00:40:42,233
But if you accept that idea
that the important thing
about a food

732
00:40:42,266 --> 00:40:44,300
are the nutrients it contains,

733
00:40:44,333 --> 00:40:46,734
you suddenly find yourself
dragged along

734
00:40:46,767 --> 00:40:48,800
to tenet number two
of nutritionism.

735
00:40:48,834 --> 00:40:53,600
And that is the idea that since
nutrients are invisible,

736
00:40:53,633 --> 00:40:57,400
then it falls to experts
to tell us how to eat.

737
00:40:57,433 --> 00:41:00,100
It's sort of like a religion,
'cause, now,

738
00:41:00,133 --> 00:41:03,400
if what matters about a food
is something you can't see,

739
00:41:04,667 --> 00:41:06,066
then you need a priesthood

740
00:41:06,066 --> 00:41:10,200
to mediate your relationship
to that mystery.

741
00:41:10,233 --> 00:41:14,367
And so we have a priesthood
that consists of doctors,

742
00:41:14,400 --> 00:41:17,300
who we consult about food,
and various experts

743
00:41:17,333 --> 00:41:19,667
and writers of books
on nutrition

744
00:41:19,700 --> 00:41:22,533
and nutrition scientists
of all kinds.

745
00:41:22,567 --> 00:41:24,834
And, and we defer to them.

746
00:41:24,867 --> 00:41:28,834
Like most ideologies,
nutritionism divides the world

747
00:41:28,867 --> 00:41:32,600
into good and evil
so that, in the nutrition area,

748
00:41:32,633 --> 00:41:36,066
there is always a group
of blessed nutrients

749
00:41:37,066 --> 00:41:38,967
and a group of evil nutrients.

750
00:41:39,800 --> 00:41:41,400
So let's get a few examples.

751
00:41:41,433 --> 00:41:43,767
Give me some examples
of a blessed nutrient.

752
00:41:43,800 --> 00:41:44,967
[woman] Kale!

753
00:41:45,066 --> 00:41:47,533
Kale is not a nutrient.
It's a food.

754
00:41:47,567 --> 00:41:49,066
But thank you.

755
00:41:49,066 --> 00:41:51,533
-[woman 1] Vitamin C!
-Vitamin C.

756
00:41:51,567 --> 00:41:53,066
-[woman 2] Fiber!
-Fiber.

757
00:41:53,066 --> 00:41:55,333
-[woman 3] Antioxidants!
-Antioxidants.

758
00:41:55,367 --> 00:41:57,400
-[woman 4] Omega-3s!
-Omega-3s, yes.

759
00:41:57,433 --> 00:41:59,066
So those are
the blessed nutrients.

760
00:41:59,066 --> 00:42:00,233
And, on the other side,

761
00:42:00,266 --> 00:42:02,834
there is always
the evil nutrients

762
00:42:02,867 --> 00:42:05,200
we are trying to drive
from the food supply...

763
00:42:05,233 --> 00:42:08,300
Saturated fat,
high-fructose corn syrup,

764
00:42:08,333 --> 00:42:11,200
sugar, in general.
Evil nutrients.

765
00:42:11,233 --> 00:42:13,633
But it's important
to know that the identity

766
00:42:13,667 --> 00:42:17,266
of the good and evil nutrients
is constantly changing.

767
00:42:17,300 --> 00:42:19,800
[amusing instrumental
music playing]

768
00:42:19,834 --> 00:42:21,700
<i>You go back to the turn</i>
<i>of the last century,</i>

769
00:42:21,734 --> 00:42:25,100
<i>around 1900,</i>
<i>there was an ideology then</i>

770
00:42:25,133 --> 00:42:27,800
that the great evil nutrient,
was protein.

771
00:42:28,633 --> 00:42:30,066
<i>Now we think protein's great,</i>

772
00:42:30,100 --> 00:42:34,900
<i>but then some people thought</i>
<i>protein was really bad.</i>

773
00:42:34,934 --> 00:42:39,367
<i>The best-known critic</i>
<i>of protein was</i>
<i>Doctor John Harvey Kellogg...</i>

774
00:42:39,400 --> 00:42:41,667
<i>a member of a Christian</i>
<i>denomination called</i>

775
00:42:41,700 --> 00:42:47,633
<i>the Seventh-day Adventists</i>
<i>that promoted vegetarianism.</i>

776
00:42:47,667 --> 00:42:51,066
<i>People flocked</i>
<i>to his sanitarium</i>
<i>in Battle Creek, Michigan,</i>

777
00:42:51,100 --> 00:42:55,266
<i>to be cured of</i>
<i>the gastrointestinal curse</i>
<i>of the day.</i>

778
00:42:55,300 --> 00:42:58,500
[woman]<i> America's diet</i>
<i>in the 1800s and early 1900s,</i>

779
00:42:58,533 --> 00:43:00,133
it was a lot
of meat and potatoes.

780
00:43:00,166 --> 00:43:02,066
And constipation was, like,
an obsession.

781
00:43:02,100 --> 00:43:04,800
Everyone was obsessed
with constipation.

782
00:43:04,834 --> 00:43:08,834
[Michael]<i> Which Kellogg</i>
<i>claimed was caused by</i>
<i>bacteria in our colon</i>

783
00:43:08,867 --> 00:43:12,667
<i>that thrive on the protein</i>
<i>in a meat-heavy diet.</i>

784
00:43:12,700 --> 00:43:15,133
They thought that it released
toxins in your gut

785
00:43:15,166 --> 00:43:16,734
as it fermented and,

786
00:43:16,767 --> 00:43:20,166
and that would lead to cancer
and all sorts of things.

787
00:43:20,200 --> 00:43:25,233
<i>Celebrities including</i>
<i>Henry Ford, Amelia Earhart,</i>

788
00:43:25,266 --> 00:43:27,667
<i>and future president</i>
<i>Warren Harding</i>

789
00:43:27,700 --> 00:43:30,900
<i>eagerly submitted</i>
<i>to Kellogg's vegetarian diet</i>

790
00:43:30,934 --> 00:43:33,066
<i>and anti-bacterial treatments.</i>

791
00:43:34,266 --> 00:43:37,667
<i>And people did</i>
<i>the most insane things</i>

792
00:43:37,700 --> 00:43:40,400
<i>under the direction</i>
<i>of this pseudo-science.</i>

793
00:43:40,433 --> 00:43:43,433
<i>I mean, go on all-grape diets</i>
<i>for a day</i>

794
00:43:43,467 --> 00:43:45,934
<i>and eat 14 pounds of grapes</i>
<i>and nothing else,</i>

795
00:43:47,066 --> 00:43:48,300
<i>take yogurt enemas.</i>

796
00:43:49,700 --> 00:43:53,066
<i>And you were supposed to chew</i>
<i>every bite a hundred times.</i>

797
00:43:54,266 --> 00:43:56,100
That can interfere
with the pleasure of a meal.

798
00:44:00,800 --> 00:44:03,166
<i>Kellogg asked his brother Will</i>

799
00:44:03,200 --> 00:44:07,200
<i>to perform experiments</i>
<i>to design healthier foods.</i>

800
00:44:07,233 --> 00:44:10,166
<i>They really wanted</i>
<i>to dethrone protein,</i>

801
00:44:10,200 --> 00:44:14,133
<i>which was the morning meal...</i>
<i>eggs and bacon and sausage.</i>

802
00:44:14,166 --> 00:44:16,500
And they thought
that carbohydrates

803
00:44:16,533 --> 00:44:18,567
were the clean,
blessed nutrient.

804
00:44:19,367 --> 00:44:21,400
<i>One day in 1894,</i>

805
00:44:21,433 --> 00:44:23,066
<i>the brothers stumbled</i>
<i>on a discovery</i>

806
00:44:23,066 --> 00:44:26,633
<i>they hoped would transform</i>
<i>the American breakfast...</i>

807
00:44:26,667 --> 00:44:30,734
<i>the flaked cereal, made mostly</i>
<i>of carbohydrates.</i>

808
00:44:31,767 --> 00:44:33,834
<i>First came wheat flakes.</i>

809
00:44:33,867 --> 00:44:36,533
<i>And then Will</i>
<i>invented the corn flake...</i>

810
00:44:36,567 --> 00:44:39,834
<i>so wildly successful</i>
<i>it would make him wealthy.</i>

811
00:44:42,734 --> 00:44:46,200
<i>But John Kellogg's theories</i>
<i>about the perils of protein,</i>

812
00:44:46,233 --> 00:44:49,066
<i>not to mention his ideas</i>
<i>about yogurt enemas,</i>

813
00:44:49,100 --> 00:44:51,700
<i>were eventually disproven</i>
<i>by science.</i>

814
00:44:53,200 --> 00:44:56,700
You know, we look back on that
and we think
this is complete quackery.

815
00:44:56,734 --> 00:44:58,633
Well, I hate to say it,

816
00:44:58,667 --> 00:45:01,133
but someone will look back
on us in a hundred years,

817
00:45:01,166 --> 00:45:05,567
and say much the same thing
for a lot of our own
nutritional practices.

818
00:45:05,600 --> 00:45:08,533
<i>We look at gluten</i>
<i>the way they looked at protein.</i>

819
00:45:08,567 --> 00:45:11,066
<i>You know,</i>
<i>we have millions</i>
<i>of Americans now</i>

820
00:45:11,066 --> 00:45:13,433
<i>working to remove gluten</i>
<i>from their diet.</i>

821
00:45:14,600 --> 00:45:16,266
<i>We're looking for answers.</i>

822
00:45:16,300 --> 00:45:19,066
<i>We're looking</i>
<i>for dietary salvation.</i>

823
00:45:19,066 --> 00:45:21,200
And when someone comes forward
with a theory,

824
00:45:21,233 --> 00:45:22,800
we fall into line.

825
00:45:24,066 --> 00:45:26,567
[man]
<i>Because so many women</i>
<i>are concerned about</i>

826
00:45:26,600 --> 00:45:30,066
<i>too much saturated fat,</i>
<i>a great change in eating habits</i>

827
00:45:30,100 --> 00:45:32,233
<i>is taking place</i>
<i>in homes all over America.</i>

828
00:45:32,266 --> 00:45:35,867
<i>♪ Oh, I don't want it</i>
<i>You can have it</i>
<i>It's too fat for me ♪</i>

829
00:45:35,900 --> 00:45:38,066
<i>♪ It's too fat for me ♪</i>

830
00:45:38,066 --> 00:45:41,066
[Michael]
<i>The campaign</i>
<i>to reduce fat in our diets</i>

831
00:45:41,100 --> 00:45:44,100
<i>is the best example yet</i>
<i>of what can go wrong</i>

832
00:45:44,133 --> 00:45:46,867
<i>when the science of nutrition</i>
<i>gets hijacked</i>

833
00:45:46,900 --> 00:45:49,900
<i>by the ideology</i>
<i>of nutritionism.</i>

834
00:45:49,934 --> 00:45:52,367
[woman]<i> Reducing fat</i>
<i>in your overall diet</i>

835
00:45:52,400 --> 00:45:54,133
<i>can help make you healthier.</i>

836
00:45:54,166 --> 00:45:57,266
[Michael]
We spent 30 years in this
country obsessing about fat.

837
00:45:57,300 --> 00:45:58,767
[woman]
<i>Health specialists</i>
<i>recommend that</i>

838
00:45:58,800 --> 00:46:00,233
<i>children more than</i>
<i>two years old</i>

839
00:46:00,266 --> 00:46:02,700
<i>begin eating a diet</i>
<i>that is lower in fat.</i>

840
00:46:02,734 --> 00:46:04,367
<i>Eat foods that are low in fat.</i>

841
00:46:04,400 --> 00:46:06,166
-[woman 1]<i> Low fat, low fat.</i>
-[woman 2]<i> Low fat.</i>

842
00:46:06,200 --> 00:46:07,333
-[man 1]<i> Fat.</i>
-[man 1]<i> Fat.</i>

843
00:46:07,367 --> 00:46:09,066
[man]<i> Fat.</i>

844
00:46:11,967 --> 00:46:17,467
[Michael]<i> Fat got a reputation</i>
<i>as an evil nutrient</i>
<i>back in the 1950s</i>

845
00:46:17,500 --> 00:46:20,166
<i>when scientists began</i>
<i>searching for the cause</i>

846
00:46:20,200 --> 00:46:22,900
<i>of what seemed to be a big</i>
<i>increase in heart disease.</i>

847
00:46:24,233 --> 00:46:27,200
<i>Finding the reason why</i>
<i>became an obsession</i>

848
00:46:27,233 --> 00:46:31,567
<i>for a Minnesota physiologist</i>
<i>named Ancel Keys.</i>

849
00:46:31,600 --> 00:46:33,967
<i>He and his wife Margaret,</i>
<i>a biochemist,</i>

850
00:46:34,066 --> 00:46:37,100
<i>traveled the world</i>
<i>studying heart disease.</i>

851
00:46:37,133 --> 00:46:40,734
Ancel Keys' hypothesis
at the beginning
of his research

852
00:46:40,767 --> 00:46:44,100
was that something in
people's diets

853
00:46:44,133 --> 00:46:48,100
was responsible
for the generation
of heart disease.

854
00:46:49,233 --> 00:46:53,300
His studies in Naples
made him think that

855
00:46:53,333 --> 00:46:55,400
that something was fat.

856
00:47:00,967 --> 00:47:04,700
[Micheal]
<i>Ancel and Margaret first</i>
<i>visited Naples in 1952.</i>

857
00:47:06,066 --> 00:47:09,100
<i>They had heard</i>
<i>that working-class Neapolitans</i>

858
00:47:09,133 --> 00:47:12,200
<i>had less heart disease</i>
<i>than their more comfortable</i>
<i>neighbors.</i>

859
00:47:13,700 --> 00:47:17,066
<i>So they decided</i>
<i>to compare their diets.</i>

860
00:47:17,100 --> 00:47:20,600
[woman]
<i>Those who were more affluent</i>
<i>loved their steaks.</i>

861
00:47:20,633 --> 00:47:22,333
<i>They loved their veal.</i>

862
00:47:22,367 --> 00:47:25,433
<i>They loved</i>
<i>their rich, creamy sauces.</i>

863
00:47:26,300 --> 00:47:28,533
Now amongst
the working classes,

864
00:47:28,567 --> 00:47:30,467
they were eating lots of pasta,

865
00:47:30,500 --> 00:47:34,066
lots of vegetables,
lots of fresh fruits.

866
00:47:34,066 --> 00:47:36,667
But they were missing the fat

867
00:47:36,700 --> 00:47:40,100
that was so common
on the dinner plates

868
00:47:40,133 --> 00:47:43,767
of the upper crust
of Neapolitan society.

869
00:47:45,867 --> 00:47:48,367
<i>The connection</i>
<i>that Ancel Keys saw</i>

870
00:47:48,400 --> 00:47:53,367
<i>between fat</i>
<i>and cardiovascular disease</i>
<i>was cholesterol.</i>

871
00:47:54,967 --> 00:47:56,867
[Michael]<i> This sticky substance</i>

872
00:47:56,900 --> 00:47:59,734
<i>is something our bodies</i>
<i>make and need.</i>

873
00:48:00,867 --> 00:48:02,567
<i>But scientists</i>
<i>were finding that</i>

874
00:48:02,600 --> 00:48:05,600
<i>too much of it</i>
<i>in the bloodstream</i>
<i>clogged arteries.</i>

875
00:48:07,667 --> 00:48:10,734
[woman]<i> Scientists</i>
<i>could see cholesterol</i>

876
00:48:10,767 --> 00:48:14,400
<i>on the interior linings</i>
<i>of arteries,</i>

877
00:48:14,433 --> 00:48:17,233
<i>especially the arteries</i>
<i>of those people</i>

878
00:48:17,266 --> 00:48:18,934
<i>who suffered heart attacks.</i>

879
00:48:20,300 --> 00:48:22,266
[Michael]
<i>Keys and others found that</i>

880
00:48:22,300 --> 00:48:24,166
<i>your blood-cholesterol</i>
<i>level went up</i>

881
00:48:24,200 --> 00:48:27,200
<i>the more you ate</i>
<i>a particular kind of fat.</i>

882
00:48:27,233 --> 00:48:30,967
Saturated fat, like
palmitic acid, stearic acid...

883
00:48:31,066 --> 00:48:33,800
<i>they are saturated</i>
<i>with hydrogens.</i>

884
00:48:33,834 --> 00:48:37,300
[Michael]
<i>Saturated fats are usually</i>
<i>solid at room temperature.</i>

885
00:48:37,333 --> 00:48:43,066
<i>We get them most often from</i>
<i>meat, milk, butter, and cheese.</i>

886
00:48:44,166 --> 00:48:46,333
[woman]<i> As he looked</i>
<i>around the globe,</i>

887
00:48:46,367 --> 00:48:50,934
<i>Keys found</i>
<i>that the more animal fat,</i>

888
00:48:50,967 --> 00:48:54,066
<i>red meat, and dairy products,</i>

889
00:48:54,100 --> 00:48:58,266
the more heart disease
within the population.

890
00:48:58,300 --> 00:49:00,834
[Michael]<i> Keys was practicing</i>
<i>a statistical kind of science</i>

891
00:49:00,867 --> 00:49:03,800
<i>called epidemiology.</i>

892
00:49:03,834 --> 00:49:07,066
<i>He was looking through data</i>
<i>about large numbers of people,</i>

893
00:49:07,100 --> 00:49:08,867
<i>trying to find patterns.</i>

894
00:49:10,200 --> 00:49:13,100
[woman]<i> Epidemiology</i>
<i>is very powerful in its way</i>

895
00:49:13,133 --> 00:49:17,400
<i>because it identifies trends</i>
<i>and potential relationships.</i>

896
00:49:18,300 --> 00:49:21,133
But you always
have to be skeptical

897
00:49:21,166 --> 00:49:23,333
of any of those kinds
of associations,

898
00:49:23,367 --> 00:49:27,834
unless you've got other kinds
of data that show causality.

899
00:49:27,867 --> 00:49:31,967
<i>And it should be written</i>
<i>on every single</i>
<i>epidemiological study...</i>

900
00:49:32,066 --> 00:49:37,834
"Red flag, association does not
necessarily mean causation."

901
00:49:37,867 --> 00:49:41,800
[Michael]<i> But based on</i>
<i>the strong association</i>
<i>Keys saw in his data</i>

902
00:49:41,834 --> 00:49:44,166
<i>between heart disease</i>
<i>and saturated fat,</i>

903
00:49:44,200 --> 00:49:46,700
<i>he advised people</i>
<i>to eat less of it.</i>

904
00:49:46,734 --> 00:49:49,633
[rock music playing]

905
00:49:52,433 --> 00:49:54,233
<i>By the 1970s,</i>

906
00:49:54,266 --> 00:49:57,066
<i>Keys' theory was</i>
<i>being discussed in the Senate.</i>

907
00:49:57,100 --> 00:49:59,400
There were some
one million people

908
00:49:59,433 --> 00:50:03,533
who died in 1967
from heart disease...

909
00:50:03,567 --> 00:50:06,867
[Michael]<i> In 1976,</i>
<i>George McGovern was chairman</i>

910
00:50:06,900 --> 00:50:09,400
<i>of the Senate's Select</i>
<i>Committee on Nutrition.</i>

911
00:50:09,433 --> 00:50:11,567
<i>We're eating much</i>
<i>more animal fat.</i>

912
00:50:11,600 --> 00:50:16,166
[man]<i> They hear over</i>
<i>and over again</i>
<i>that animal fat is the problem.</i>

913
00:50:16,200 --> 00:50:18,400
<i>And they issue</i>
<i>a set of guidelines</i>

914
00:50:18,433 --> 00:50:21,567
<i>called the dietary goals</i>
<i>of the United States.</i>

915
00:50:21,600 --> 00:50:24,700
<i>The goals urged Americans</i>
<i>to reduce fat</i>

916
00:50:24,734 --> 00:50:27,667
<i>to 30% of the calories</i>
<i>in their diets.</i>

917
00:50:27,700 --> 00:50:28,900
<i>How?</i>

918
00:50:28,934 --> 00:50:31,567
<i>By eating less meat</i>
<i>and less dairy.</i>

919
00:50:31,600 --> 00:50:35,000
<i>"Decrease consumption</i>
<i>of meat," they said.</i>

920
00:50:35,033 --> 00:50:39,400
And never has
a nutrition report been
more controversial.

921
00:50:39,433 --> 00:50:41,800
The meat industry
would have none of that.

922
00:50:41,834 --> 00:50:44,033
They went right
to their friends in Congress.

923
00:50:44,066 --> 00:50:46,166
Congress held hearings.

924
00:50:46,200 --> 00:50:50,967
[Cathrine]
<i>And McGovern had to rewrite</i>
<i>those guidelines.</i>

925
00:50:52,166 --> 00:50:55,433
[Michael]
<i>So, "Eat less red meat,"</i>
<i>is rewritten as,</i>

926
00:50:55,467 --> 00:51:01,133
<i>"Choose meats that will reduce</i>
<i>your saturated fat intake."</i>

927
00:51:01,166 --> 00:51:04,266
And in the move
from that first sentence

928
00:51:04,300 --> 00:51:07,433
to that second sentence,
that translation process,

929
00:51:07,467 --> 00:51:10,867
to my mind, is the beginning
of full-blown nutritionism.

930
00:51:10,900 --> 00:51:12,533
Because think about it.

931
00:51:12,567 --> 00:51:14,734
First of all, we're no longer
talking about a food

932
00:51:14,767 --> 00:51:17,900
that everybody recognizes...
meat, red meat.

933
00:51:17,934 --> 00:51:21,100
We're talking about a nutrient
that no one has ever seen,

934
00:51:21,133 --> 00:51:24,133
really understands,
and is an abstraction...

935
00:51:24,166 --> 00:51:25,433
saturated fat.

936
00:51:28,266 --> 00:51:31,667
<i>For the food industry,</i>
<i>the mandate to reduce fat</i>

937
00:51:31,700 --> 00:51:34,367
<i>was an opportunity</i>
<i>to sell new products...</i>

938
00:51:34,400 --> 00:51:38,567
<i>low in fat, perhaps,</i>
<i>but often high in sugar.</i>

939
00:51:38,600 --> 00:51:41,200
The food industry
could all of a sudden

940
00:51:41,233 --> 00:51:45,200
use low-fat or no-fat
as a marketing strategy.

941
00:51:45,233 --> 00:51:48,066
Don't you want something
that's healthy for you?

942
00:51:48,100 --> 00:51:50,533
<i>Why not buy a highly processed,</i>

943
00:51:50,567 --> 00:51:54,800
<i>sugar-laden cookie</i>
<i>that is fat-free?</i>

944
00:51:56,066 --> 00:51:58,367
People thought,
"God, there's no fat in this.

945
00:51:58,400 --> 00:52:01,767
I'm not just gonna have one
of those cookies,
I'm gonna have a whole box."

946
00:52:01,800 --> 00:52:04,266
I think they're zesty.
I could eat a million.

947
00:52:04,300 --> 00:52:06,133
I think I will.

948
00:52:06,166 --> 00:52:09,300
The message to eat less fat
was translated into,

949
00:52:09,333 --> 00:52:11,767
"It's okay to eat more sugar."

950
00:52:11,800 --> 00:52:14,767
[Michael]
<i>So the food industry</i>
<i>re-engineers the food,</i>

951
00:52:14,800 --> 00:52:17,700
<i>and if you look at it,</i>
<i>fat as a proportion</i>

952
00:52:17,734 --> 00:52:20,233
<i>of calories in the diet</i>
<i>goes down,</i>

953
00:52:20,266 --> 00:52:21,700
<i>which sounds really good.</i>

954
00:52:21,734 --> 00:52:23,266
<i>But, in fact, what happened is</i>

955
00:52:23,300 --> 00:52:26,867
<i>fat stayed level and we ate</i>
<i>a lot more carbohydrate.</i>

956
00:52:26,900 --> 00:52:28,800
<i>And that meant more calories.</i>

957
00:52:30,300 --> 00:52:32,233
<i>So we were kidding ourselves,</i>

958
00:52:32,266 --> 00:52:35,066
and the industry was helping
to let us kid ourselves.

959
00:52:35,100 --> 00:52:36,934
<i>♪Ba-ba-do-ah ♪</i>

960
00:52:36,967 --> 00:52:39,266
<i>♪ It looks like and cooks like</i>
<i>The high-priced ♪</i>

961
00:52:39,300 --> 00:52:41,166
[Michael]<i> Prodded</i>
<i>by health experts,</i>

962
00:52:41,200 --> 00:52:43,066
<i>the industry also encouraged us</i>

963
00:52:43,066 --> 00:52:45,500
<i>to switch from</i>
<i>butter to margarine.</i>

964
00:52:45,533 --> 00:52:47,834
[woman]
America's favorite margarine.

965
00:52:47,867 --> 00:52:49,066
[man] Blue Bonnet.

966
00:52:49,100 --> 00:52:53,533
<i>♪ Everything's better</i>
<i>With Blue Bonnet on it ♪</i>

967
00:52:53,567 --> 00:52:55,934
[Michael]<i> Margarine is made</i>
<i>from vegetable oils.</i>

968
00:52:55,967 --> 00:52:58,934
<i>They contain</i>
<i>polyunsaturated fats,</i>

969
00:52:58,967 --> 00:53:01,367
<i>which were touted</i>
<i>as blessed nutrients</i>

970
00:53:01,400 --> 00:53:04,367
<i>because some of them</i>
<i>can lower cholesterol.</i>

971
00:53:04,400 --> 00:53:07,667
<i>But to make vegetable oil</i>
<i>hard enough to spread,</i>

972
00:53:07,700 --> 00:53:09,867
<i>you have to hydrogenate it.</i>

973
00:53:09,900 --> 00:53:13,333
<i>That means injecting</i>
<i>hydrogen gas into the oil</i>

974
00:53:13,367 --> 00:53:16,066
<i>under controlled</i>
<i>temperature and pressure...</i>

975
00:53:16,100 --> 00:53:19,300
<i>a process that changes some</i>
<i>of the polyunsaturates</i>

976
00:53:19,333 --> 00:53:22,133
<i>into a kind of fat</i>
<i>called trans fat.</i>

977
00:53:23,233 --> 00:53:25,700
<i>Margarine and other</i>
<i>vegetable oil products</i>

978
00:53:25,734 --> 00:53:27,867
<i>with trans fat</i>
<i>were cheaper than butter</i>

979
00:53:27,900 --> 00:53:30,233
<i>and stayed fresh longer.</i>

980
00:53:30,266 --> 00:53:33,300
<i>They became popular</i>
<i>in baked goods,</i>

981
00:53:33,333 --> 00:53:37,567
<i>deep frying, and all kinds</i>
<i>of processed foods.</i>

982
00:53:37,600 --> 00:53:40,834
<i>For decades, we were told</i>
<i>they were healthy alternatives</i>

983
00:53:40,867 --> 00:53:42,767
<i>to foods with saturated fats.</i>

984
00:53:43,767 --> 00:53:46,834
<i>But in the 1990s,</i>
<i>scientists discovered</i>

985
00:53:46,867 --> 00:53:51,467
<i>that trans fats were in fact</i>
<i>not very healthy at all.</i>

986
00:53:51,500 --> 00:53:54,567
Many people associated with
the American Heart Association

987
00:53:54,600 --> 00:53:56,867
had been advising people
to consume margarine

988
00:53:56,900 --> 00:54:01,166
that was loaded with trans fat,
although lower in saturated fat.

989
00:54:01,200 --> 00:54:04,133
<i>As it turns out, people who had</i>
<i>more trans fat in their diet</i>

990
00:54:04,166 --> 00:54:07,967
<i>had higher rates</i>
<i>of heart disease and diabetes.</i>

991
00:54:08,066 --> 00:54:11,133
Those margarines were about
the worst things
that people could be eating.

992
00:54:12,800 --> 00:54:14,433
[Michael]<i> So, think of it...</i>

993
00:54:14,467 --> 00:54:16,567
<i>what we told people</i>
<i>is to get off</i>

994
00:54:16,600 --> 00:54:20,133
<i>a possibly unhealthy fat</i>
<i>called saturated fat</i>

995
00:54:20,166 --> 00:54:23,734
and replace it with a fat
that we subsequently learned

996
00:54:23,767 --> 00:54:25,900
actually does
give you heart attacks.

997
00:54:28,166 --> 00:54:29,633
<i>As time went on,</i>

998
00:54:29,667 --> 00:54:33,834
<i>many people began thinking</i>
<i>that all fats were bad.</i>

999
00:54:33,867 --> 00:54:37,967
[man]<i> Fat was oversold</i>
<i>as public enemy number one.</i>

1000
00:54:38,066 --> 00:54:39,667
Now, fat is
an essential ingredient.

1001
00:54:39,700 --> 00:54:41,767
You will die
without certain fatty acids

1002
00:54:41,800 --> 00:54:44,800
so you, you need some fat.

1003
00:54:44,834 --> 00:54:46,433
<i>There are many people</i>
<i>in the United States</i>

1004
00:54:46,467 --> 00:54:48,333
<i>who think you should eat</i>
<i>a no-fat diet.</i>

1005
00:54:49,100 --> 00:54:50,266
You'd be dead.

1006
00:54:52,900 --> 00:54:54,433
[Michael]<i> In 2001,</i>

1007
00:54:54,467 --> 00:54:57,900
<i>scientists at the</i>
<i>Harvard School of Public Health</i>

1008
00:54:57,934 --> 00:54:59,266
<i>issued a scathing report.</i>

1009
00:55:00,600 --> 00:55:02,967
<i>"The low-fat campaign,"</i>
<i>they wrote,</i>

1010
00:55:03,066 --> 00:55:06,100
<i>"has been based</i>
<i>on little scientific evidence</i>

1011
00:55:06,133 --> 00:55:09,200
<i>and may have caused unintended</i>
<i>health consequences."</i>

1012
00:55:11,066 --> 00:55:13,300
<i>Essentially,</i>
<i>to read this article</i>

1013
00:55:13,333 --> 00:55:15,800
<i>is to see</i>
<i>the entire scientific edifice</i>

1014
00:55:15,834 --> 00:55:18,100
<i>around the low-fat campaign</i>

1015
00:55:18,133 --> 00:55:20,333
crumble before your eyes.

1016
00:55:20,367 --> 00:55:23,233
<i>The scientists said</i>
<i>the low-fat campaign</i>

1017
00:55:23,266 --> 00:55:25,834
<i>had oversimplified the science.</i>

1018
00:55:25,867 --> 00:55:28,567
<i>They reported</i>
<i>that replacing saturated fat</i>

1019
00:55:28,600 --> 00:55:32,800
<i>with unsaturated fat did lower</i>
<i>the risk of heart disease.</i>

1020
00:55:32,834 --> 00:55:36,066
<i>But they noted that while</i>
<i>a significant association</i>

1021
00:55:36,066 --> 00:55:38,533
<i>between saturated fat</i>
<i>and heart disease</i>

1022
00:55:38,567 --> 00:55:40,066
<i>was found in two studies,</i>

1023
00:55:40,066 --> 00:55:43,700
<i>it was not found</i>
<i>in seven others.</i>

1024
00:55:43,734 --> 00:55:46,900
<i>And they pointed out</i>
<i>that as people replaced fat</i>

1025
00:55:46,934 --> 00:55:49,166
<i>with carbohydrates and sugar,</i>

1026
00:55:49,200 --> 00:55:53,066
<i>the prevalence of obesity</i>
<i>and diabetes</i>
<i>grew dramatically.</i>

1027
00:55:54,900 --> 00:55:58,967
<i>It's tragic because,</i>
<i>in the process of doing this,</i>

1028
00:55:59,066 --> 00:56:03,433
<i>all supposedly with the idea</i>
<i>of improving the public health,</i>

1029
00:56:03,467 --> 00:56:05,667
we may have made
the public health worse.

1030
00:56:07,300 --> 00:56:10,200
<i>This was a tremendous</i>
<i>public health mistake.</i>

1031
00:56:11,834 --> 00:56:15,433
<i>And that mistake</i>
<i>was getting so obsessed</i>
<i>with a single nutrient.</i>

1032
00:56:16,800 --> 00:56:19,767
The glamor is in the nutrients,
and there's no question

1033
00:56:19,800 --> 00:56:23,300
that when you do that,
you stumble down the path

1034
00:56:23,333 --> 00:56:26,066
and you hit something
and you say, "Oh, that's it.

1035
00:56:26,066 --> 00:56:30,066
That's it... it's fat.
It's fat. Cut out the fat."

1036
00:56:31,100 --> 00:56:33,367
<i>And then about ten years later,</i>
<i>you say,</i>

1037
00:56:33,400 --> 00:56:35,900
<i>"Well, now, wait a minute.</i>
<i>It really isn't all fat."</i>

1038
00:56:37,300 --> 00:56:39,600
<i>And they're always coming out</i>
<i>with something new</i>

1039
00:56:39,633 --> 00:56:41,600
<i>telling you</i>
<i>what's the ideal diet.</i>

1040
00:56:43,467 --> 00:56:45,400
<i>So, of course,</i>
<i>people are confused.</i>

1041
00:56:48,767 --> 00:56:51,867
[Michael]
<i>Scientists now understand</i>
<i>that a healthy diet</i>

1042
00:56:51,900 --> 00:56:56,700
<i>has to do with a lot more than</i>
<i>one kind of food or nutrient.</i>

1043
00:56:56,734 --> 00:57:00,066
[man]<i> A single nutrient</i>
<i>or a single food</i>

1044
00:57:00,066 --> 00:57:02,066
are not the magic bullet.

1045
00:57:02,066 --> 00:57:04,600
That is the combination of foods

1046
00:57:04,633 --> 00:57:09,533
that is the most important
determinant of health.

1047
00:57:09,567 --> 00:57:12,600
[man]
<i>We should not be talking</i>
<i>about nutritionism,</i>

1048
00:57:12,633 --> 00:57:15,133
<i>we should talk about nutrition.</i>

1049
00:57:15,166 --> 00:57:17,266
We shouldn't talk about
components of food.

1050
00:57:17,300 --> 00:57:18,667
We should talk about food.

1051
00:57:21,400 --> 00:57:24,867
[Michael]<i> But eating food</i>
<i>isn't always easy,</i>

1052
00:57:24,900 --> 00:57:28,533
<i>especially for the millions</i>
<i>of people who live in</i>
<i>low-income neighborhoods</i>

1053
00:57:28,567 --> 00:57:31,934
<i>where so much of what's</i>
<i>available is processed food.</i>

1054
00:57:33,867 --> 00:57:35,500
[man]<i> If you go shopping</i>
<i>across the street,</i>

1055
00:57:35,533 --> 00:57:38,367
<i>you'll be able to purchase</i>
<i>a wide variety of cigarettes,</i>

1056
00:57:38,400 --> 00:57:42,967
<i>chocolates, soda, malt liquor,</i>
<i>and potato chips.</i>

1057
00:57:43,066 --> 00:57:44,667
Probably some canned vegetables,

1058
00:57:44,700 --> 00:57:48,367
rice, sugar, bread, cheese,
and processed meat.

1059
00:57:49,834 --> 00:57:53,100
<i>People make decisions based</i>
<i>on what they can afford.</i>

1060
00:57:54,333 --> 00:57:58,500
<i>And sadly,</i>
<i>what they can afford</i>
<i>often is cheap food...</i>

1061
00:57:58,533 --> 00:58:02,800
Things that will enable you
to stretch your dollar
as far as possible.

1062
00:58:05,200 --> 00:58:08,734
[man]<i> Growing up,</i>
<i>what I typically</i>
<i>ate was fast food,</i>

1063
00:58:08,767 --> 00:58:12,533
<i>whether it's Mickey-D's</i>
<i>or a Burger King,</i>

1064
00:58:12,567 --> 00:58:16,667
going to the corner store
buying a bag of chips
and a soda for less than $3.

1065
00:58:17,700 --> 00:58:19,300
<i>That's what you're used to.</i>

1066
00:58:20,900 --> 00:58:23,667
We're gonna move
all these towers
into this beautiful formation

1067
00:58:23,700 --> 00:58:25,100
and then
we're going to go farming.

1068
00:58:26,266 --> 00:58:27,767
[Michael]
<i>But all over the country,</i>

1069
00:58:27,800 --> 00:58:29,834
<i>including here</i>
<i>in the South Bronx,</i>

1070
00:58:29,867 --> 00:58:34,166
<i>people are finding ingenious</i>
<i>ways to get real food.</i>

1071
00:58:34,200 --> 00:58:35,567
Malik found a home.

1072
00:58:35,600 --> 00:58:37,066
One for you, But don't cut yet.

1073
00:58:37,066 --> 00:58:39,066
Let's walk our way through this.

1074
00:58:39,066 --> 00:58:41,900
Do we want to take
all the leaves off the plants?

1075
00:58:41,934 --> 00:58:43,533
-No.
-No.

1076
00:58:43,567 --> 00:58:45,233
So what we're gonna do...
we're gonna come over here.

1077
00:58:45,266 --> 00:58:46,767
We're gonna go
right down to the bottom.

1078
00:58:46,800 --> 00:58:49,934
Take the top shoots off...
boom, boom, boom, boom, boom.

1079
00:58:49,967 --> 00:58:51,500
<i>Boom.</i>

1080
00:58:51,533 --> 00:58:54,433
[Michael]
<i>Teacher Steve Ritz runs</i>
<i>a network of food projects,</i>

1081
00:58:54,467 --> 00:58:58,266
<i>which includes this</i>
<i>hydroponic vegetable garden.</i>

1082
00:58:58,300 --> 00:59:00,066
There's a myth
that people are happy

1083
00:59:00,066 --> 00:59:02,767
with cheeseburgers
and French fries.
They're not.

1084
00:59:02,800 --> 00:59:05,934
You got a whole lot of crop
going on here, sweetie.

1085
00:59:06,266 --> 00:59:07,433
<i>I know.</i>

1086
00:59:07,467 --> 00:59:10,500
<i>But many people don't know</i>
<i>there are other options.</i>

1087
00:59:10,533 --> 00:59:11,900
<i>And that's what</i>
<i>we're doing here...</i>

1088
00:59:11,934 --> 00:59:13,333
<i>teaching people about options.</i>

1089
00:59:13,367 --> 00:59:16,200
-Tastes good and fresh.
-I know, right?

1090
00:59:16,233 --> 00:59:18,700
What we found is
that when you give people

1091
00:59:18,734 --> 00:59:21,934
in low-income areas
the opportunity to grow food,

1092
00:59:21,967 --> 00:59:24,400
they respond resiliently.

1093
00:59:24,433 --> 00:59:26,767
You'll be picking the produce
at the peak

1094
00:59:26,800 --> 00:59:28,834
of freshness
and nutritional value.

1095
00:59:28,867 --> 00:59:30,633
So you'll not only
be getting fresh food,

1096
00:59:30,667 --> 00:59:33,567
you'll be getting
healthier food.

1097
00:59:33,600 --> 00:59:37,734
[Michael]<i> Ritz got his start</i>
<i>growing food back in 2005.</i>

1098
00:59:37,767 --> 00:59:42,900
<i>He had become tired of seeing</i>
<i>his students grow fat</i>
<i>and become diabetic.</i>

1099
00:59:42,934 --> 00:59:45,900
<i>With fresh vegetables</i>
<i>hard to find in the Bronx,</i>

1100
00:59:45,934 --> 00:59:48,633
<i>he and his kids got access</i>
<i>to a vacant lot</i>

1101
00:59:48,667 --> 00:59:51,066
<i>and started growing their own.</i>

1102
00:59:52,367 --> 00:59:54,667
[Ritz]<i> We were able</i>
<i>to transform this space</i>

1103
00:59:54,700 --> 00:59:57,133
<i>from something</i>
<i>that was a blighted area</i>

1104
00:59:57,166 --> 00:59:59,633
<i>into something</i>
<i>that was a productive area.</i>

1105
01:00:01,467 --> 01:00:03,900
<i>And that made</i>
<i>the kids feel good.</i>

1106
01:00:03,934 --> 01:00:07,200
It made me feel great.
I couldn't believe it.

1107
01:00:07,233 --> 01:00:11,433
[Michael]
<i>Ritz now has kids growing</i>
<i>vegetables all over the Bronx,</i>

1108
01:00:11,467 --> 01:00:14,000
<i>and they're feeding</i>
<i>hundreds of people a week.</i>

1109
01:00:16,033 --> 01:00:19,600
<i>One group he works with are</i>
<i>teenagers who've dropped out,</i>

1110
01:00:19,633 --> 01:00:22,100
<i>or been kicked out,</i>
<i>of the public schools.</i>

1111
01:00:22,133 --> 01:00:24,400
All right, listen up,
advanced culinary guys.

1112
01:00:24,433 --> 01:00:26,467
That's you, you, and you.

1113
01:00:26,500 --> 01:00:28,433
If these kids don't know what
they're doing, give them a hand.

1114
01:00:28,467 --> 01:00:30,300
This is only their fourth day
in the kitchen.

1115
01:00:30,333 --> 01:00:31,400
All right?

1116
01:00:31,433 --> 01:00:34,100
[Michael]<i> Ritz learned</i>
<i>that JVL Wildcat Academy,</i>

1117
01:00:34,133 --> 01:00:36,734
<i>a school that gives kids</i>
<i>second chances,</i>

1118
01:00:36,767 --> 01:00:38,166
<i>had a restaurant kitchen</i>

1119
01:00:38,200 --> 01:00:41,233
<i>and was training kids</i>
<i>to become professional cooks.</i>

1120
01:00:41,266 --> 01:00:43,300
I'm gonna demonstrate
how to make pesto...

1121
01:00:43,333 --> 01:00:45,100
classic pesto, okay?

1122
01:00:45,133 --> 01:00:49,834
It's a basil-based sauce, uh,
with nuts and cheese, all right?

1123
01:00:49,867 --> 01:00:51,300
Why don't you guys
go get washed up,

1124
01:00:51,333 --> 01:00:53,900
claim your stations,
and let's go.

1125
01:00:53,934 --> 01:00:55,900
Bring that over here.
Put that over here with this.

1126
01:00:55,934 --> 01:00:58,266
<i>I saw a great</i>
<i>commercial kitchen</i>

1127
01:00:58,300 --> 01:01:01,400
<i>that has kids</i>
<i>from troubled backgrounds</i>

1128
01:01:01,433 --> 01:01:03,567
<i>learning how to cook</i>
<i>and be engaged</i>

1129
01:01:03,600 --> 01:01:05,066
<i>in the food service industry.</i>

1130
01:01:05,100 --> 01:01:08,867
And next to that kitchen,
I saw a huge, open space.

1131
01:01:08,900 --> 01:01:11,900
And I said to myself,
"Hmm, wouldn't it be great

1132
01:01:11,934 --> 01:01:14,767
to grow the food
that they need for that kitchen

1133
01:01:14,800 --> 01:01:18,734
right next door to it...
zero miles to plate,
if you will?"

1134
01:01:18,767 --> 01:01:20,867
[Michael]<i> So the basil</i>
<i>they grow in the garden</i>

1135
01:01:20,900 --> 01:01:23,633
<i>goes right into the pesto</i>
<i>they make in the kitchen.</i>

1136
01:01:23,667 --> 01:01:25,200
Let's grab some chives.

1137
01:01:25,233 --> 01:01:27,667
[Michael]<i> The head</i>
<i>of the kitchen is Bill Peacock.</i>

1138
01:01:27,700 --> 01:01:30,400
Let's head on down here.
Let's go over to here.

1139
01:01:30,867 --> 01:01:32,834
Five arugula.

1140
01:01:32,867 --> 01:01:35,066
[Michael]<i> After years cooking</i>
<i>in restaurants,</i>

1141
01:01:35,066 --> 01:01:37,700
<i>he came here to teach in 2003.</i>

1142
01:01:37,734 --> 01:01:39,066
-And two Butterheads?
-Yep.

1143
01:01:39,100 --> 01:01:40,233
All right.

1144
01:01:40,266 --> 01:01:42,133
These students,
they're going out to fast food

1145
01:01:42,166 --> 01:01:44,567
<i>and they're eating</i>
<i>convenience foods.</i>

1146
01:01:44,600 --> 01:01:47,066
They're not gonna be eating
fresh fruit or fresh vegetables

1147
01:01:47,066 --> 01:01:48,100
<i>because it's not there.</i>

1148
01:01:49,400 --> 01:01:52,133
<i>But now we've got</i>
<i>the hydroponic garden.</i>

1149
01:01:52,166 --> 01:01:53,700
<i>They're seeing the life cycle,</i>

1150
01:01:53,734 --> 01:01:56,066
<i>and seeing these things</i>
<i>actually growing.</i>

1151
01:01:56,066 --> 01:01:58,667
<i>They're moving them</i>
<i>from stage to stage.</i>

1152
01:01:59,467 --> 01:02:01,266
<i>Makes a big difference.</i>

1153
01:02:03,633 --> 01:02:05,400
[man]<i> Being able to grow</i>
<i>our own product</i>

1154
01:02:05,433 --> 01:02:08,533
<i>right next to where we cook</i>
<i>just seemed mind blowing...</i>

1155
01:02:08,567 --> 01:02:09,934
<i>the fact that we can do that</i>

1156
01:02:10,834 --> 01:02:13,066
and show, you know,
where we live

1157
01:02:13,100 --> 01:02:16,367
that we can do this
is something I can't describe.

1158
01:02:16,400 --> 01:02:17,567
It's an amazing thing.

1159
01:02:20,834 --> 01:02:23,600
Okay, why are we making it...
making sure it's so dry?

1160
01:02:23,633 --> 01:02:25,300
So the salad won't fall off.

1161
01:02:25,333 --> 01:02:27,233
-Not the salad, the salad what?
-The salad dressing.

1162
01:02:27,266 --> 01:02:29,834
There you go...
the salad dressing.

1163
01:02:29,867 --> 01:02:31,200
All right, listen up.

1164
01:02:31,233 --> 01:02:33,767
We are coming towards
time to eat.

1165
01:02:33,800 --> 01:02:36,800
Now everybody is gonna cook
their own plate of pasta.

1166
01:02:36,834 --> 01:02:38,200
Have fun.

1167
01:02:38,233 --> 01:02:40,467
All right, there you go.
Where's your plate?

1168
01:02:44,166 --> 01:02:46,066
<i>The salad</i>
<i>was a big winner today,</i>

1169
01:02:46,100 --> 01:02:47,767
<i>which was surprising</i>

1170
01:02:47,800 --> 01:02:50,567
<i>because these kids</i>
<i>have never eaten</i>
<i>anything like this...</i>

1171
01:02:50,600 --> 01:02:53,500
<i>never knew that a green</i>
<i>can have a peppery flavor,</i>

1172
01:02:53,533 --> 01:02:56,166
never knew that a green could
have a soft, subtle flavor.

1173
01:02:59,767 --> 01:03:02,367
All right, let's see
what we got here, Gustavo.

1174
01:03:02,400 --> 01:03:03,967
Very nice.

1175
01:03:04,066 --> 01:03:05,300
All right, grab your salad,

1176
01:03:05,333 --> 01:03:08,700
get yourself an iced tea,
and enjoy your meal.

1177
01:03:08,734 --> 01:03:11,700
<i>The fact that all those kids</i>
<i>shoved that lettuce</i>
<i>in their mouth today</i>

1178
01:03:11,734 --> 01:03:14,066
was only because
they grew that lettuce.

1179
01:03:15,500 --> 01:03:17,333
<i>So it's an ownership.</i>

1180
01:03:17,367 --> 01:03:19,800
You look like you're eating it.

1181
01:03:19,834 --> 01:03:24,133
[man]<i> If you expose people</i>
<i>to locally grown, healthy food,</i>

1182
01:03:24,166 --> 01:03:25,233
<i>they tend to like it.</i>

1183
01:03:25,700 --> 01:03:27,800
<i>They really do.</i>

1184
01:03:27,834 --> 01:03:30,500
It's not something
that's exclusive.

1185
01:03:30,533 --> 01:03:32,867
It's not something
for the highfalutin

1186
01:03:32,900 --> 01:03:36,533
or for the fringe, you know...
fringe outliers.

1187
01:03:36,567 --> 01:03:39,133
<i>And when you can grow</i>
<i>your own food,</i>

1188
01:03:39,166 --> 01:03:41,200
people are really inspired
by that.

1189
01:03:45,467 --> 01:03:48,066
[Michael]
<i>But the big food companies,</i>
<i>of course,</i>

1190
01:03:48,066 --> 01:03:51,500
<i>still provide most</i>
<i>of the food people eat.</i>

1191
01:03:51,533 --> 01:03:54,700
<i>And they say they're making</i>
<i>processed food healthier.</i>

1192
01:03:55,066 --> 01:03:56,367
<i>How?</i>

1193
01:03:56,400 --> 01:03:58,533
<i>By doing what</i>
<i>they've always done...</i>

1194
01:03:58,567 --> 01:04:00,066
<i>tweaking the nutrients.</i>

1195
01:04:00,100 --> 01:04:02,400
This is really seeing can
dietary protein alone

1196
01:04:02,433 --> 01:04:04,367
impact lean mass
cause it's always been...

1197
01:04:04,400 --> 01:04:07,767
[Michael]
<i>More than 20,000 people</i>
<i>are gathering in Chicago</i>

1198
01:04:07,800 --> 01:04:10,500
<i>for America's biggest</i>
<i>food expo...</i>

1199
01:04:10,533 --> 01:04:13,533
<i>the annual meeting</i>
<i>of the Institute</i>
<i>of Food Technologists,</i>

1200
01:04:14,333 --> 01:04:16,166
<i>the IFT.</i>

1201
01:04:16,200 --> 01:04:20,266
[man]<i> The IFT brings together</i>
<i>all manner of companies</i>

1202
01:04:20,300 --> 01:04:22,100
from the small to the medium

1203
01:04:22,133 --> 01:04:26,533
to the huge, multi-billion
dollar corporations.

1204
01:04:26,567 --> 01:04:29,333
<i>It's a supermarket</i>
<i>of ingredients</i>

1205
01:04:29,367 --> 01:04:31,600
<i>for the food producers.</i>

1206
01:04:31,633 --> 01:04:35,166
[Michael]
<i>And those producers</i>
<i>are making foods that last.</i>

1207
01:04:35,200 --> 01:04:36,900
<i>If you want something fresh,</i>

1208
01:04:36,934 --> 01:04:38,567
you could go
to the bottom of the garden.

1209
01:04:38,600 --> 01:04:42,500
<i>If you want something</i>
<i>that is going to</i>
<i>live in your pantry</i>

1210
01:04:42,533 --> 01:04:44,834
<i>for three months, nine months,</i>

1211
01:04:44,867 --> 01:04:47,266
<i>or more than that,</i>
<i>then you'll have</i>
<i>to have something</i>

1212
01:04:47,300 --> 01:04:52,734
<i>that's well-preserved</i>
<i>and built n such a way</i>
<i>that it is stable.</i>

1213
01:04:52,767 --> 01:04:56,066
[Michael]
<i>People from companies</i>
<i>like Kraft and General Mills</i>

1214
01:04:56,066 --> 01:05:00,633
<i>come here to see</i>
<i>what food scientists</i>
<i>are developing for tomorrow...</i>

1215
01:05:00,667 --> 01:05:03,633
<i>like hot dogs made</i>
<i>with rice bran...</i>

1216
01:05:03,667 --> 01:05:05,734
<i>the vitamin-rich part</i>
<i>of the rice seed</i>

1217
01:05:05,767 --> 01:05:08,166
<i>that's usually thrown away.</i>

1218
01:05:08,200 --> 01:05:11,567
<i>Or gluten-free pizza</i>
<i>whose crust has no wheat,</i>

1219
01:05:11,600 --> 01:05:14,433
<i>and is made instead</i>
<i>from a byproduct</i>
<i>of cheesemaking</i>

1220
01:05:14,467 --> 01:05:16,333
<i>called whey.</i>

1221
01:05:16,367 --> 01:05:19,166
[woman]
<i>The gluten-free industry</i>
<i>has gone crazy.</i>

1222
01:05:19,200 --> 01:05:21,667
And it's amazing how many are
interested in the gluten-free.

1223
01:05:21,700 --> 01:05:24,600
And they can't believe
that it doesn't taste funny.

1224
01:05:24,633 --> 01:05:29,100
<i>It tastes like</i>
<i>the real pizza crust</i>
<i>that would have wheat in it.</i>

1225
01:05:29,133 --> 01:05:32,567
[Michael]
<i>And one of the world's biggest</i>
<i>food companies, Cargill,</i>

1226
01:05:32,600 --> 01:05:34,266
<i>is here showing prototypes</i>

1227
01:05:34,300 --> 01:05:37,967
<i>for healthier, processed</i>
<i>food products for kids.</i>

1228
01:05:38,066 --> 01:05:41,600
[man]<i> The theme</i>
<i>of our exhibit this year</i>
<i>is around childhood nutrition.</i>

1229
01:05:41,633 --> 01:05:43,900
We understand,
or, recognize that obesity

1230
01:05:43,934 --> 01:05:45,834
is a concern
in the United States

1231
01:05:45,867 --> 01:05:47,900
<i>and that more and more people</i>
<i>are looking</i>

1232
01:05:47,934 --> 01:05:51,066
for more healthful alternatives
to the food choices.

1233
01:05:51,066 --> 01:05:54,367
[Michael]<i> Cargill buys</i>
<i>a huge share</i>
<i>of the world's farm products,</i>

1234
01:05:55,533 --> 01:05:58,066
<i>from which it makes hundreds</i>
<i>of food ingredients.</i>

1235
01:05:59,333 --> 01:06:02,066
<i>The company is showing</i>
<i>how some of these ingredients</i>

1236
01:06:02,066 --> 01:06:03,700
<i>could be used to take advantage</i>

1237
01:06:03,734 --> 01:06:07,333
<i>of the growing interest</i>
<i>in healthier eating.</i>

1238
01:06:07,367 --> 01:06:10,467
[man]<i> The first exhibit</i>
<i>we're gonna look at</i>
<i>is a peanut butter spread</i>

1239
01:06:10,500 --> 01:06:13,066
<i>that has</i>
<i>added chicory root fiber.</i>

1240
01:06:13,100 --> 01:06:15,200
You get three grams of fiber
per serving.

1241
01:06:16,500 --> 01:06:20,133
Next, we have a chewy
chocolate chip granola bar.

1242
01:06:20,166 --> 01:06:23,166
This contains whole grain corn

1243
01:06:23,200 --> 01:06:26,200
so you can get some
added fiber there, as well.

1244
01:06:26,233 --> 01:06:28,900
This is our
reduced-sugar chocolate milk,

1245
01:06:28,934 --> 01:06:31,800
and it's had 25 percent
of the sugar replaced

1246
01:06:31,834 --> 01:06:34,066
with Cargill Stevia
leaf extract,

1247
01:06:34,100 --> 01:06:37,333
which is a natural sweetener
that reduces
the overall sugar content.

1248
01:06:38,767 --> 01:06:41,467
One thing we've learned
over and over again

1249
01:06:41,500 --> 01:06:44,800
<i>is if food does not taste good,</i>
<i>consumers simply won't buy it.</i>

1250
01:06:44,834 --> 01:06:47,200
<i>And that's the challenge</i>
<i>that the food scientists</i>
<i>take on</i>

1251
01:06:47,233 --> 01:06:49,533
<i>is to find</i>
<i>that perfect sweet spot</i>

1252
01:06:49,567 --> 01:06:51,967
<i>of health, convenience,</i>
<i>and taste.</i>

1253
01:06:54,433 --> 01:06:58,700
[Michael]<i> There's no question</i>
<i>that processed food</i>
<i>is convenient and often tasty.</i>

1254
01:06:58,734 --> 01:07:02,333
<i>But when it comes to health,</i>
<i>the claims manufacturers use</i>

1255
01:07:02,367 --> 01:07:04,734
<i>to sell their products</i>
<i>are frequently confusing,</i>

1256
01:07:04,767 --> 01:07:06,734
<i>if not deceptive.</i>

1257
01:07:06,767 --> 01:07:09,400
A trip to the supermarket
has become kind of a journey

1258
01:07:09,433 --> 01:07:11,700
through a treacherous landscape.

1259
01:07:11,734 --> 01:07:15,633
I mean, what are we
to make of a product
like Splenda with fiber?

1260
01:07:16,066 --> 01:07:19,066
[laughter]

1261
01:07:19,100 --> 01:07:22,967
They're selling the lack
of one nutrient, sugar,

1262
01:07:23,066 --> 01:07:27,533
and the gratuitous presence
of another, fiber.

1263
01:07:27,567 --> 01:07:29,967
So it allows you
to have this amazing thing

1264
01:07:30,066 --> 01:07:32,767
never before tasted
in the history of mankind,

1265
01:07:32,800 --> 01:07:34,367
which is high-fiber coffee.

1266
01:07:34,400 --> 01:07:36,433
[laughter]

1267
01:07:39,100 --> 01:07:41,400
These guys are really the champs

1268
01:07:41,433 --> 01:07:44,767
of aggressive health claims...
Pom Wonderful.

1269
01:07:44,800 --> 01:07:46,867
They were advertising
these products

1270
01:07:46,900 --> 01:07:49,467
as helping everything
from, uh, your heart

1271
01:07:49,500 --> 01:07:52,300
to your prostate,
to... and I kid you not...

1272
01:07:52,333 --> 01:07:53,834
erectile dysfunction.

1273
01:07:54,367 --> 01:07:55,934
This drink right here.

1274
01:07:55,967 --> 01:07:58,300
And they got
in a little hot water for that
because they tested it.

1275
01:07:58,333 --> 01:08:01,567
They performed these experiments
on, uh, rabbits.

1276
01:08:01,600 --> 01:08:04,667
And some animal rights people
got very upset.

1277
01:08:04,700 --> 01:08:08,300
Okay, but the thing
that struck me is,
do rabbits have this problem?

1278
01:08:08,333 --> 01:08:09,500
[laughter]

1279
01:08:09,533 --> 01:08:12,133
Anyway,
they went too far, though,

1280
01:08:12,166 --> 01:08:15,867
when they put a health claim on,
or a slogan that was...

1281
01:08:15,900 --> 01:08:17,133
I'm not kidding...

1282
01:08:17,166 --> 01:08:19,400
"Cheat death with this product."

1283
01:08:20,667 --> 01:08:23,100
And the FTC said,
"You can't do that."

1284
01:08:23,133 --> 01:08:26,734
You can't promise, uh,
immortality with your products.

1285
01:08:30,467 --> 01:08:34,066
You think about people trying
to make good choices
in the supermarket

1286
01:08:34,066 --> 01:08:36,567
and finding themselves
not losing weight,

1287
01:08:36,600 --> 01:08:39,300
not improving their health,
and you wonder why?

1288
01:08:39,333 --> 01:08:40,633
Well, look at yogurt.

1289
01:08:40,667 --> 01:08:43,767
Yogurt is a healthy choice,
we're told.

1290
01:08:43,800 --> 01:08:45,500
We give it to our kids
in huge amounts.

1291
01:08:46,066 --> 01:08:47,400
This is Yoplait.

1292
01:08:47,433 --> 01:08:50,767
This is one of the first of
the very successful
yogurt brands.

1293
01:08:50,800 --> 01:08:52,934
And this is, uh, YoCrunch,

1294
01:08:52,967 --> 01:08:54,734
and this one comes with Mandamp;Ms.

1295
01:08:56,734 --> 01:09:00,500
Talk about a confused message,
but here's the thing.

1296
01:09:01,233 --> 01:09:02,934
Yoplait, Coca-cola...

1297
01:09:02,967 --> 01:09:05,533
obviously, this is
the better choice, right?

1298
01:09:05,567 --> 01:09:08,367
But if you look
at how much sugar is in this,

1299
01:09:08,400 --> 01:09:12,600
there is exactly
the same amount
of sugar in these two things.

1300
01:09:13,700 --> 01:09:17,100
This is the latest
sugar delivery system.

1301
01:09:17,133 --> 01:09:20,266
And so we feel good about
not giving our kids soda,

1302
01:09:20,300 --> 01:09:22,300
but we give them this instead.

1303
01:09:22,333 --> 01:09:24,600
So that's what I mean when I say

1304
01:09:24,633 --> 01:09:27,200
it's really gotten
treacherous out there.

1305
01:09:32,433 --> 01:09:36,500
<i>So how do you know</i>
<i>what's really healthy</i>
<i>and what's not?</i>

1306
01:09:36,533 --> 01:09:38,934
<i>How can you tell</i>
<i>the difference between food</i>

1307
01:09:38,967 --> 01:09:41,133
<i>and edible</i>
<i>food-like substances?</i>

1308
01:09:42,600 --> 01:09:44,834
<i>I've come up with some</i>
<i>common-sense guidelines</i>

1309
01:09:44,867 --> 01:09:46,433
<i>I call food rules.</i>

1310
01:09:47,734 --> 01:09:51,066
<i>Like eat only foods</i>
<i>that will eventually rot.</i>

1311
01:09:54,300 --> 01:09:57,066
<i>Eat only foods that</i>
<i>have been cooked by humans.</i>

1312
01:09:59,200 --> 01:10:03,200
<i>And avoid foods you see</i>
<i>advertised on television.</i>

1313
01:10:05,467 --> 01:10:08,000
<i>So, if we're</i>
<i>going to eat real food,</i>

1314
01:10:08,033 --> 01:10:11,734
<i>the next obvious question is,</i>
<i>"What kind of real food?"</i>

1315
01:10:13,100 --> 01:10:16,600
<i>And that part</i>
<i>of my overall food guidance is,</i>

1316
01:10:16,633 --> 01:10:18,400
<i>in some ways,</i>
<i>the most controversial...</i>

1317
01:10:19,100 --> 01:10:20,467
mostly plants.

1318
01:10:21,667 --> 01:10:24,033
<i>Why do I say mostly plants?</i>

1319
01:10:25,934 --> 01:10:28,100
<i>It didn't please vegetarians,</i>

1320
01:10:28,133 --> 01:10:30,133
<i>who thought</i>
<i>I should go all the way.</i>

1321
01:10:31,133 --> 01:10:32,400
I know. I'm tempted.

1322
01:10:32,433 --> 01:10:34,200
[Michael]
<i>And it certainly didn't</i>
<i>please meat-eaters,</i>

1323
01:10:34,233 --> 01:10:35,767
<i>who thought I was dissing meat.</i>

1324
01:10:35,800 --> 01:10:39,367
These are animals
that were carved this week.

1325
01:10:39,400 --> 01:10:43,667
[Michael]
<i>But I used that word</i>
<i>after a lot of consideration,</i>

1326
01:10:43,700 --> 01:10:46,233
<i>because it's a somewhat</i>
<i>equivocal message.</i>

1327
01:10:47,700 --> 01:10:49,100
There are people
who demonize meat,

1328
01:10:49,133 --> 01:10:50,867
but there's no reason
to do that.

1329
01:10:50,900 --> 01:10:52,100
Meat is healthy food.

1330
01:10:52,967 --> 01:10:54,066
<i>Humans have eaten meat</i>

1331
01:10:54,100 --> 01:10:56,233
<i>for a very long time</i>
<i>with great pleasure.</i>

1332
01:10:57,800 --> 01:10:59,800
<i>I think our problem is</i>
<i>we eat too much of it.</i>

1333
01:11:01,133 --> 01:11:03,066
<i>So, and that's why</i>
<i>I say mostly plants.</i>

1334
01:11:04,767 --> 01:11:08,900
<i>Every additional daily serving</i>
<i>of vegetables and fruit</i>

1335
01:11:08,934 --> 01:11:11,734
<i>reduces your</i>
<i>risk of stroke by five percent</i>

1336
01:11:11,767 --> 01:11:14,300
<i>and your risk of heart disease</i>
<i>by four percent.</i>

1337
01:11:14,333 --> 01:11:16,600
We only eat about
between two and three portions

1338
01:11:16,633 --> 01:11:19,200
of vegetables and fruit
in this country.

1339
01:11:19,233 --> 01:11:23,600
<i>If we up that by just one more,</i>
<i>that would save 30,000 lives</i>

1340
01:11:23,633 --> 01:11:26,467
<i>and five billion dollars</i>
<i>in health-care costs.</i>

1341
01:11:36,166 --> 01:11:38,100
[man] Great, how's it look?

1342
01:11:38,133 --> 01:11:39,500
[indistinct chatter]

1343
01:11:39,533 --> 01:11:41,266
[woman]<i> Remember our rules</i>
<i>for letting them out?</i>

1344
01:11:41,300 --> 01:11:43,300
-Don't bother them.
-Don't bother them.
That's right.

1345
01:11:43,333 --> 01:11:47,100
But we are gonna police them
away from our vegetables, right?

1346
01:11:47,133 --> 01:11:49,834
[Michael]<i> At a day camp</i>
<i>in Sunnyvale, California,</i>

1347
01:11:49,867 --> 01:11:53,600
<i>Stanford scientist</i>
<i>Christopher Gardner</i>
<i>is exploring what it takes</i>

1348
01:11:53,633 --> 01:11:56,066
<i>to get children</i>
<i>to eat more vegetables.</i>

1349
01:11:57,633 --> 01:11:59,467
[Christopher]
<i>One of my research interests</i>

1350
01:11:59,500 --> 01:12:02,767
<i>is just how many vegetables</i>
<i>could I get a kid to eat.</i>

1351
01:12:03,367 --> 01:12:04,500
What are the barriers?

1352
01:12:04,533 --> 01:12:06,133
What are the things
that get in the way?

1353
01:12:06,166 --> 01:12:07,567
Is it a peer pressure thing?

1354
01:12:07,600 --> 01:12:10,633
Is it really a taste thing?
Is it familiarity?

1355
01:12:10,667 --> 01:12:13,667
[woman] So, today,
we have garlic-basil hummus

1356
01:12:13,700 --> 01:12:15,800
and we also have
lemon cucumbers,

1357
01:12:16,367 --> 01:12:18,166
green beans, and corn.

1358
01:12:18,200 --> 01:12:19,834
You can try the raw veggies
by themselves.

1359
01:12:19,867 --> 01:12:22,233
You can dip them
into the hummus.

1360
01:12:22,266 --> 01:12:25,066
Here's another
really big one over here.

1361
01:12:25,066 --> 01:12:28,567
What they learn is
that it's really delicious food.

1362
01:12:28,600 --> 01:12:30,734
But it's just taking
that first jump

1363
01:12:30,767 --> 01:12:33,500
into feeling comfortable
enough to try it.

1364
01:12:34,300 --> 01:12:36,200
So, in terms of teamwork...

1365
01:12:36,233 --> 01:12:39,100
[Michael]
<i>To make that jump easier,</i>
<i>in the cooking assignment</i>

1366
01:12:39,133 --> 01:12:41,467
<i>that culminates the week,</i>
<i>the kids have been told</i>

1367
01:12:41,500 --> 01:12:45,500
<i>to use three different</i>
<i>vegetables to make... pizza.</i>

1368
01:12:45,533 --> 01:12:47,333
Uh, does pickles
count as a vegetable?

1369
01:12:47,367 --> 01:12:49,600
<i>Yeah.</i>

1370
01:12:49,633 --> 01:12:51,367
[Christopher]
<i>One of the main points</i>
<i>of the camp</i>

1371
01:12:51,400 --> 01:12:53,867
<i>is to get the kids</i>
<i>connected with food,</i>

1372
01:12:53,900 --> 01:12:56,700
because you see this light bulb
go off over their heads

1373
01:12:56,734 --> 01:12:58,667
and this sparkle in their eye
when they see,

1374
01:12:58,700 --> 01:13:02,900
"Oh, that food...
it grows just like this!"

1375
01:13:03,967 --> 01:13:06,266
[woman] So, yesterday,
we came up with a list.

1376
01:13:06,300 --> 01:13:11,900
So we have squash, peppers,
kale, green beans, cucumber.

1377
01:13:11,934 --> 01:13:14,300
Eggs is not considered
a vegetable

1378
01:13:14,333 --> 01:13:18,433
but it can be an additional
topping to your pizza.

1379
01:13:20,700 --> 01:13:23,800
[indistinct chatter]

1380
01:13:23,834 --> 01:13:25,166
It's pretty much dough,

1381
01:13:25,200 --> 01:13:29,567
and then I have pesto,
tomato paste, or sauce.

1382
01:13:29,600 --> 01:13:33,367
I have cheese, a mixture--

1383
01:13:33,400 --> 01:13:36,066
we cooked onions, peppers,

1384
01:13:36,066 --> 01:13:38,967
and garlic together
so I have that on my pizza.

1385
01:13:39,066 --> 01:13:42,533
<i>Tomatoes, and then I have</i>
<i>an inner ring of pickles,</i>

1386
01:13:42,567 --> 01:13:44,900
<i>which I'm really excited about</i>
<i>because I've never had</i>
<i>pickles on a pizza.</i>

1387
01:13:50,900 --> 01:13:53,867
[woman] What do you think?
Does that look done?

1388
01:13:53,900 --> 01:13:56,567
[man]
<i>I'm kind of stunned actually</i>
<i>how many different vegetables</i>

1389
01:13:56,600 --> 01:13:58,600
<i>they're willing to try</i>
<i>by the end of the week,</i>

1390
01:13:58,633 --> 01:14:01,367
<i>and how many they're willing</i>
<i>to say they like</i>

1391
01:14:01,400 --> 01:14:02,934
<i>just within a few days.</i>

1392
01:14:05,800 --> 01:14:08,133
-You want your peppers, right?
-Yes, I want peppers.

1393
01:14:08,166 --> 01:14:11,367
[Michael]<i> When people eat</i>
<i>a plant-based diet,</i>
<i>their whole lives,</i>

1394
01:14:11,400 --> 01:14:13,533
<i>the benefits are impressive.</i>

1395
01:14:14,367 --> 01:14:16,166
<i>Here in Loma Linda, California,</i>

1396
01:14:16,200 --> 01:14:19,166
<i>many people belong to the same</i>
<i>religious denomination</i>

1397
01:14:19,200 --> 01:14:23,066
<i>that the Kellogg</i>
<i>brothers did...</i>
<i>the Seventh-Day Adventists.</i>

1398
01:14:23,066 --> 01:14:25,867
-Green onions?
-Sure.

1399
01:14:25,900 --> 01:14:27,967
[Michael]<i> Founded back</i>
<i>in the 19th century,</i>

1400
01:14:28,066 --> 01:14:31,100
<i>the church has always</i>
<i>emphasized healthy living.</i>

1401
01:14:31,133 --> 01:14:34,066
Green chards...
lots of green chards.

1402
01:14:34,066 --> 01:14:37,800
[Michael]<i> Today, Adventists</i>
<i>have the longest</i>
<i>life expectancy</i>

1403
01:14:37,834 --> 01:14:40,233
<i>of any group</i>
<i>in the United States.</i>

1404
01:14:40,266 --> 01:14:43,100
I can't believe
you're gonna be
a 101 in August.

1405
01:14:48,600 --> 01:14:50,867
[Michael]<i> The residents</i>
<i>at this retirement home</i>

1406
01:14:50,900 --> 01:14:53,133
<i>are almost all Adventists.</i>

1407
01:14:53,166 --> 01:14:56,767
[woman]
<i>We feel that our bodies</i>
<i>are the temple of God.</i>

1408
01:14:56,800 --> 01:14:59,533
And we owe it to ourselves
and to our community

1409
01:14:59,567 --> 01:15:01,133
to keep up our health.

1410
01:15:01,166 --> 01:15:06,200
<i>We have at least</i>
<i>two or three people</i>
<i>who are a 100 years old here.</i>

1411
01:15:06,233 --> 01:15:09,266
<i>And they seem</i>
<i>to get along very well.</i>

1412
01:15:11,433 --> 01:15:13,867
<i>I'm 92 years old.</i>

1413
01:15:13,900 --> 01:15:16,166
<i>The average age is 93.</i>

1414
01:15:18,533 --> 01:15:20,133
<i>I walk four miles a day.</i>

1415
01:15:21,500 --> 01:15:23,066
<i>I used to walk outside,</i>

1416
01:15:23,100 --> 01:15:26,867
<i>but now I walk</i>
<i>in the villa here.</i>

1417
01:15:26,900 --> 01:15:31,500
I realized that if I go
from end to the other

1418
01:15:31,533 --> 01:15:35,100
and back six times, it's a mile.

1419
01:15:35,133 --> 01:15:38,734
<i>So I go back and forth 24 times</i>
<i>in the morning.</i>

1420
01:15:43,467 --> 01:15:48,066
[Michael]
<i>Almost all Adventists abstain</i>
<i>from smoking and alcohol.</i>

1421
01:15:48,066 --> 01:15:51,433
<i>And about 50 percent of them</i>
<i>are vegetarians.</i>

1422
01:15:51,467 --> 01:15:54,400
I have been a vegetarian
all my life.

1423
01:15:54,433 --> 01:15:55,667
[man]<i> And you, Richard?</i>

1424
01:15:55,700 --> 01:15:58,166
I could say the same thing,

1425
01:15:58,200 --> 01:16:00,600
<i>and I haven't missed anything.</i>

1426
01:16:00,633 --> 01:16:04,166
<i>It's pretty well-established</i>
<i>that especially the red meats</i>

1427
01:16:04,200 --> 01:16:07,066
<i>are not really</i>
<i>that good for you.</i>

1428
01:16:07,066 --> 01:16:10,066
[Michael]<i> And that's true</i>
<i>if you eat too much of them.</i>

1429
01:16:10,066 --> 01:16:12,467
<i>Studies show that</i>
<i>the more red meat you eat,</i>

1430
01:16:12,500 --> 01:16:15,133
<i>the greater your risk</i>
<i>of getting heart disease,</i>

1431
01:16:15,166 --> 01:16:17,500
<i>diabetes, and certain cancers.</i>

1432
01:16:19,767 --> 01:16:21,500
<i>Some of the meat studies</i>
<i>were done</i>

1433
01:16:21,533 --> 01:16:23,734
<i>at the Harvard School</i>
<i>of Public Health in Boston.</i>

1434
01:16:25,100 --> 01:16:27,100
[man]<i> From what we've seen</i>
<i>in our research,</i>

1435
01:16:27,133 --> 01:16:29,900
<i>eating mostly plants</i>
<i>is a good idea.</i>

1436
01:16:31,133 --> 01:16:34,567
<i>We've done a series of analyses</i>
<i>over the last few years</i>

1437
01:16:34,600 --> 01:16:38,767
comparing red meat with poultry
with fish, with nuts,

1438
01:16:38,800 --> 01:16:43,600
with legumes in relation to risk
of cardiovascular disease
and diabetes.

1439
01:16:43,633 --> 01:16:46,900
<i>And very consistently</i>
<i>replacing red meat</i>

1440
01:16:46,934 --> 01:16:49,667
<i>with other protein sources</i>
<i>turns out to be related</i>

1441
01:16:49,700 --> 01:16:53,233
<i>to lower risk of mortality</i>
<i>from these diseases.</i>

1442
01:16:55,266 --> 01:16:58,300
[Michael]
<i>In Cleveland, researchers</i>
<i>have made a new finding</i>

1443
01:16:58,333 --> 01:17:01,734
<i>that they think might explain</i>
<i>some of the risks of red meat.</i>

1444
01:17:03,834 --> 01:17:06,667
<i>Stanley Hazen</i>
<i>is a cardiologist.</i>

1445
01:17:06,700 --> 01:17:09,900
We were looking
for characteristic
markers or features

1446
01:17:09,934 --> 01:17:13,633
in the blood
that predicted near-term risk

1447
01:17:13,667 --> 01:17:15,967
for heart attack,
stroke, and death.

1448
01:17:16,066 --> 01:17:18,400
[Michael]
<i>Hazen and his colleagues</i>
<i>found something</i>

1449
01:17:18,433 --> 01:17:23,266
<i>that seemed to do just that...</i>
<i>a compound called TMAO.</i>

1450
01:17:23,300 --> 01:17:25,800
When we first found
that this compound

1451
01:17:25,834 --> 01:17:28,200
was associated
with heart disease risk,

1452
01:17:28,233 --> 01:17:29,700
we didn't know
very much about it.

1453
01:17:29,734 --> 01:17:32,800
So we tried to essentially
reverse engineer...

1454
01:17:32,834 --> 01:17:34,800
<i>where did it come from?</i>

1455
01:17:34,834 --> 01:17:36,834
[Michael]
<i>The answer pointed to red meat,</i>

1456
01:17:36,867 --> 01:17:40,066
<i>which contains</i>
<i>a substance called carnitine.</i>

1457
01:17:40,066 --> 01:17:43,567
<i>Bacteria in our intestines</i>
<i>feed on carnitine,</i>

1458
01:17:43,600 --> 01:17:46,800
<i>and help turn it into TMAO</i>

1459
01:17:46,834 --> 01:17:50,834
<i>Hazen found that the more TMAO</i>
<i>there is in our bloodstream,</i>

1460
01:17:50,867 --> 01:17:54,600
<i>the more likely we are</i>
<i>to develop heart disease.</i>

1461
01:17:54,633 --> 01:17:59,400
What we have found is that TMAO
is enhancing heart disease risk

1462
01:17:59,433 --> 01:18:02,200
by changing
cholesterol metabolism.

1463
01:18:02,233 --> 01:18:04,800
[Michael]
<i>In mice, higher levels of TMAO</i>

1464
01:18:04,834 --> 01:18:08,367
<i>made the sticky deposits</i>
<i>of cholesterol called plaque</i>

1465
01:18:08,400 --> 01:18:10,500
<i>more likely to form</i>
<i>in their arteries.</i>

1466
01:18:12,066 --> 01:18:16,200
[Stanley]<i> I like to think of</i>
<i>TMAO as a rheostat</i>
<i>on a light switch.</i>

1467
01:18:16,233 --> 01:18:19,333
<i>If you have a high TMAO,</i>
<i>you're gonna have more plaque.</i>

1468
01:18:19,367 --> 01:18:22,433
<i>If you have a low TMAO level,</i>
<i>you end up having less plaque.</i>

1469
01:18:24,266 --> 01:18:26,300
Based on our findings,

1470
01:18:26,333 --> 01:18:28,467
I have not stopped
eating red meat,

1471
01:18:28,500 --> 01:18:31,934
but I have decreased the amount
and also the frequency.

1472
01:18:31,967 --> 01:18:35,200
So, now, instead of having it
multiple times a week,

1473
01:18:35,233 --> 01:18:37,333
I try to have it, at most,
one time a week.

1474
01:18:39,867 --> 01:18:41,500
[Michael]
<i>We still don't understand</i>

1475
01:18:41,533 --> 01:18:44,500
<i>precisely why</i>
<i>meat causes problems.</i>

1476
01:18:44,533 --> 01:18:48,967
<i>It could be the carnitine</i>
<i>or the kind of iron in it</i>

1477
01:18:49,066 --> 01:18:50,567
<i>or the saturated fat.</i>

1478
01:18:52,800 --> 01:18:54,900
<i>Or the problem may simply be</i>

1479
01:18:54,934 --> 01:18:57,633
<i>that meat crowds plants</i>
<i>out of our diet.</i>

1480
01:19:01,266 --> 01:19:03,200
<i>But we do know this...</i>

1481
01:19:03,233 --> 01:19:07,567
<i>eating less meat</i>
<i>and mostly plants</i>
<i>is good for you.</i>

1482
01:19:08,800 --> 01:19:10,333
-Good.
-Okay.

1483
01:19:10,367 --> 01:19:14,500
[Michael]<i> Nutrition scientist</i>
<i>Joan Sabate teaches</i>
<i>at Loma Linda university.</i>

1484
01:19:15,834 --> 01:19:17,333
<i>He and his wife Carmen,</i>

1485
01:19:17,367 --> 01:19:20,667
<i>who both grew up in</i>
<i>Adventist homes in Barcelona,</i>

1486
01:19:20,700 --> 01:19:22,433
<i>follow a vegetarian diet.</i>

1487
01:19:24,967 --> 01:19:28,767
[Joan]<i> For supper,</i>
<i>I eat a good salad,</i>
<i>or a good soup,</i>

1488
01:19:29,633 --> 01:19:31,600
<i>and vegetables</i>

1489
01:19:31,633 --> 01:19:36,934
with carbohydrate foods
such as pasta,
or potatoes, or bread.

1490
01:19:38,900 --> 01:19:40,667
<i>And then fruit for dessert.</i>

1491
01:19:41,867 --> 01:19:43,834
<i>That seems like a good meal.</i>

1492
01:19:45,967 --> 01:19:51,333
<i>But don't stick with just</i>
<i>cauliflower and potatoes.</i>

1493
01:19:51,367 --> 01:19:53,433
The plant kingdom is very rich

1494
01:19:53,467 --> 01:19:57,266
<i>in textures, in flavors,</i>
<i>in colors.</i>

1495
01:19:57,300 --> 01:20:02,500
<i>So a rich variety</i>
<i>of plant foods is the best.</i>

1496
01:20:02,533 --> 01:20:05,533
[Michael]
<i>Sabate has done studies</i>
<i>comparing the longevity</i>

1497
01:20:05,567 --> 01:20:07,467
<i>of both kinds of Adventists...</i>

1498
01:20:08,233 --> 01:20:10,867
<i>meat-eaters and vegetarians.</i>

1499
01:20:10,900 --> 01:20:13,633
<i>He's found that</i>
<i>vegetarian Adventists</i>

1500
01:20:13,667 --> 01:20:17,667
<i>live three to four years longer</i>
<i>than non-vegetarian ones</i>

1501
01:20:17,700 --> 01:20:20,800
<i>and six to nine years longer</i>
<i>than the rest of us.</i>

1502
01:20:22,100 --> 01:20:24,900
You're awfully easy to please,
honey, I must say.

1503
01:20:24,934 --> 01:20:28,800
[Michael]
<i>Ellsworth Wareham is one</i>
<i>of those vegetarian Adventists.</i>

1504
01:20:28,834 --> 01:20:31,133
<i>He's 99.</i>

1505
01:20:31,166 --> 01:20:34,066
<i>He was a heart surgeon</i>
<i>for more than five decades,</i>

1506
01:20:34,100 --> 01:20:38,100
<i>and retired at the age of 95.</i>

1507
01:20:38,133 --> 01:20:42,200
[Ellsworth]
<i>During the last 20 years,</i>
<i>I assisted in cardiac surgery.</i>

1508
01:20:42,233 --> 01:20:46,333
<i>I wasn't the principal surgeon,</i>
<i>but I worked full-time.</i>

1509
01:20:47,900 --> 01:20:50,967
<i>I try to live</i>
<i>a healthy lifestyle.</i>

1510
01:20:51,000 --> 01:20:55,900
<i>And that involves, of course,</i>
<i>trying to have</i>
<i>proper nutrition.</i>

1511
01:20:55,934 --> 01:20:59,100
Do I keep a list of things
that I'm going to eat?

1512
01:20:59,133 --> 01:21:00,166
No.

1513
01:21:00,200 --> 01:21:02,100
This has little
hot peppers in it.

1514
01:21:02,133 --> 01:21:04,400
<i>You eat a plant-based diet.</i>

1515
01:21:04,433 --> 01:21:07,066
<i>I want to just say</i>
<i>how simple it is.</i>

1516
01:21:07,066 --> 01:21:09,633
It is simple
to have good eating habits.

1517
01:21:12,900 --> 01:21:14,600
[Michael]<i> At the University</i>
<i>of Pittsburgh,</i>

1518
01:21:14,633 --> 01:21:19,367
<i>researchers are exploring</i>
<i>just how eating mostly plants</i>
<i>may promote health.</i>

1519
01:21:19,400 --> 01:21:20,834
We're particularly interested...

1520
01:21:20,867 --> 01:21:24,066
<i>Colon cancer specialist</i>
<i>Stephen O'Keefe</i>

1521
01:21:24,100 --> 01:21:26,400
<i>spent many years working</i>
<i>in Africa,</i>

1522
01:21:26,433 --> 01:21:29,867
<i>where he saw very little</i>
<i>colon cancer</i>
<i>among his patients.</i>

1523
01:21:31,467 --> 01:21:34,200
<i>But when he moved</i>
<i>to the United States,</i>

1524
01:21:34,233 --> 01:21:37,266
<i>he was struck by the fact</i>
<i>that African-Americans</i>

1525
01:21:37,300 --> 01:21:40,734
<i>have one of the highest</i>
<i>colon cancer rates</i>
<i>in the world,</i>

1526
01:21:40,767 --> 01:21:44,567
<i>even though many</i>
<i>are genetically</i>
<i>similar to Africans.</i>

1527
01:21:44,600 --> 01:21:49,667
Studies have demonstrated
that the factor most associated

1528
01:21:49,700 --> 01:21:55,567
with differences in colon cancer
between Africans
and African-Americans is diet.

1529
01:21:55,600 --> 01:21:59,166
[Michael]
<i>Most Africans tend</i>
<i>to eat more vegetables, fruits,</i>

1530
01:21:59,200 --> 01:22:01,400
<i>beans, and whole grains</i>

1531
01:22:01,433 --> 01:22:04,967
<i>and less processed food</i>
<i>than we do in the West.</i>

1532
01:22:05,066 --> 01:22:07,834
<i>And those plant-based foods</i>
<i>contain substances</i>

1533
01:22:07,867 --> 01:22:11,533
<i>our bodies can't digest,</i>
<i>which we call fiber.</i>

1534
01:22:12,934 --> 01:22:16,467
<i>We understood for a long time</i>
<i>that fiber was important,</i>

1535
01:22:16,500 --> 01:22:18,767
and we thought
it was important to help people

1536
01:22:18,800 --> 01:22:21,400
overcome constipation
and improve what's called

1537
01:22:21,433 --> 01:22:24,900
transit time of food
through your body.

1538
01:22:24,934 --> 01:22:28,834
<i>But O'Keefe's studies reveal</i>
<i>that fiber does something else.</i>

1539
01:22:28,867 --> 01:22:32,567
<i>It feeds bacteria in the colon</i>
<i>that to help keep it healthy</i>

1540
01:22:32,600 --> 01:22:36,767
<i>by producing a compound</i>
<i>called butyrate.</i>

1541
01:22:36,800 --> 01:22:40,667
Our cells don't produce it,
but bacterial cells do.

1542
01:22:41,367 --> 01:22:43,166
<i>If you eat enough fiber,</i>

1543
01:22:43,200 --> 01:22:46,233
<i>you maintain</i>
<i>a bacterial population</i>

1544
01:22:46,266 --> 01:22:49,800
<i>that convert the fiber</i>
<i>into butyrate,</i>

1545
01:22:49,834 --> 01:22:52,367
<i>which maintains</i>
<i>the health of the colon</i>

1546
01:22:52,400 --> 01:22:54,200
<i>and prevents cancer.</i>

1547
01:22:55,533 --> 01:22:58,200
[Michael]<i> Fiber is food</i>
<i>for these microbes,</i>

1548
01:22:58,233 --> 01:22:59,467
and if you don't
feed it to them,

1549
01:22:59,500 --> 01:23:02,533
they're not gonna be well
and you're not gonna be well.

1550
01:23:02,567 --> 01:23:05,300
<i>And the less fiber you eat,</i>
<i>O'Keefe has found,</i>

1551
01:23:05,333 --> 01:23:08,800
<i>the more bacteria you have</i>
<i>that make harmful compounds</i>

1552
01:23:08,834 --> 01:23:10,367
<i>that can lead to cancer.</i>

1553
01:23:13,266 --> 01:23:14,633
<i>Since the Western diet</i>

1554
01:23:14,667 --> 01:23:18,066
<i>that many African-Americans eat</i>
<i>is low in fiber,</i>

1555
01:23:18,100 --> 01:23:20,967
<i>and most Africans</i>
<i>get plenty of fiber,</i>

1556
01:23:21,066 --> 01:23:23,967
<i>O'Keefe wondered</i>
<i>what would happen if Africans</i>

1557
01:23:24,066 --> 01:23:27,633
<i>and African-Americans</i>
<i>switched diets?</i>

1558
01:23:27,667 --> 01:23:31,967
<i>O'Keefe's team fed fiber-rich</i>
<i>diets to African-Americans</i>

1559
01:23:32,066 --> 01:23:35,066
<i>and fiber-poor diets</i>
<i>to people in South Africa.</i>

1560
01:23:36,400 --> 01:23:39,633
[O'Keefe]<i> Then we basically</i>
<i>measured substances</i>

1561
01:23:39,667 --> 01:23:41,967
<i>that are good or bad</i>
<i>for the colon</i>

1562
01:23:42,066 --> 01:23:46,100
<i>before and then two weeks</i>
<i>after their dietary switch.</i>

1563
01:23:47,066 --> 01:23:48,633
[Michael]
<i>After just two weeks,</i>

1564
01:23:48,667 --> 01:23:51,500
<i>the amount</i>
<i>of harmful compounds increased</i>

1565
01:23:51,533 --> 01:23:53,700
<i>in the colons of the Africans,</i>

1566
01:23:53,734 --> 01:23:56,066
<i>while the amount</i>
<i>of beneficial compounds</i>

1567
01:23:56,066 --> 01:23:58,967
<i>like butyrate increased</i>
<i>in the African-Americans.</i>

1568
01:23:59,667 --> 01:24:01,400
This is the butyrate.

1569
01:24:01,433 --> 01:24:03,200
It's very dramatic.
It's very easy to see.

1570
01:24:03,233 --> 01:24:04,667
-Yeah.
-Yeah.

1571
01:24:04,700 --> 01:24:08,767
<i>The exciting thing is</i>
<i>that by changing your diet,</i>

1572
01:24:08,800 --> 01:24:12,433
you or I can influence
our risk of colon cancer

1573
01:24:12,467 --> 01:24:14,166
in just two weeks.

1574
01:24:17,133 --> 01:24:18,867
<i>So the larger lesson is</i>

1575
01:24:18,900 --> 01:24:21,867
that we're not just
eating for ourselves.

1576
01:24:21,900 --> 01:24:26,967
<i>We're eating for the trillions</i>
<i>of microbes that inhabit us,</i>

1577
01:24:27,066 --> 01:24:30,533
<i>like the ones that help protect</i>
<i>breastfed babies.</i>

1578
01:24:31,500 --> 01:24:33,633
<i>The community</i>
<i>of microbes inside us</i>

1579
01:24:33,667 --> 01:24:37,100
<i>has become known</i>
<i>as the microbiome.</i>

1580
01:24:37,133 --> 01:24:40,066
<i>But scientists are</i>
<i>just beginning to understand</i>

1581
01:24:40,100 --> 01:24:44,934
<i>how big a role those microbes</i>
<i>play in our dietary health.</i>

1582
01:24:44,967 --> 01:24:49,133
[man]<i> Our ability to transform</i>
<i>the complex chemicals</i>
<i>in the foods that we eat</i>

1583
01:24:49,166 --> 01:24:53,967
into products that we can
grab a hold of and use,

1584
01:24:54,066 --> 01:24:58,333
<i>very much depends</i>
<i>upon our microbial partners.</i>

1585
01:24:58,367 --> 01:25:01,500
<i>And, in a sense,</i>
<i>we never dine alone.</i>

1586
01:25:02,667 --> 01:25:05,500
And that's why we proceeded
to try to understand

1587
01:25:05,533 --> 01:25:08,367
<i>this intersection</i>
<i>between the foods that we eat,</i>

1588
01:25:08,400 --> 01:25:11,500
<i>the microbes that we harbor,</i>
<i>and our health.</i>

1589
01:25:11,533 --> 01:25:13,700
[Michael]<i> Jeffrey Gordon</i>
<i>and his colleagues</i>

1590
01:25:13,734 --> 01:25:16,533
<i>have found that these microbes</i>
<i>can actually influence</i>

1591
01:25:16,567 --> 01:25:19,233
<i>both obesity and malnutrition.</i>

1592
01:25:20,734 --> 01:25:24,567
<i>In Malawi, his team studied</i>
<i>unusual pairs of twins.</i>

1593
01:25:25,633 --> 01:25:29,633
<i>Even though</i>
<i>they'd been fed similar diets,</i>

1594
01:25:29,667 --> 01:25:32,800
<i>in dozens of cases,</i>
<i>one twin was malnourished</i>
<i>and the other one wasn't.</i>

1595
01:25:34,066 --> 01:25:37,200
<i>It turned out that their</i>
<i>intestinal bacteria,</i>

1596
01:25:37,233 --> 01:25:41,066
<i>for reasons still unknown,</i>
<i>were starkly different.</i>

1597
01:25:41,066 --> 01:25:45,533
[man]<i> This suggested that</i>
<i>there may be</i>
<i>a causal relationship</i>

1598
01:25:45,567 --> 01:25:48,834
<i>between the microbes</i>
<i>and malnutrition,</i>

1599
01:25:48,867 --> 01:25:50,233
but it didn't prove it.

1600
01:25:52,500 --> 01:25:56,066
[Michael]
<i>To test this hypothesis,</i>
<i>the scientists transplanted</i>

1601
01:25:56,100 --> 01:25:59,600
<i>the children's intestinal</i>
<i>bacteria into mice</i>

1602
01:25:59,633 --> 01:26:02,066
<i>that had been bred</i>
<i>to have none of their own.</i>

1603
01:26:03,500 --> 01:26:05,967
<i>The mice that got</i>
<i>the sick twin's bacteria</i>

1604
01:26:06,066 --> 01:26:08,800
<i>developed symptoms</i>
<i>of malnutrition.</i>

1605
01:26:08,834 --> 01:26:11,867
<i>Those that got</i>
<i>the healthy twin's bacteria</i>
<i>did not.</i>

1606
01:26:13,233 --> 01:26:16,834
<i>Gordon did a similar study</i>
<i>of twins in the United States,</i>

1607
01:26:16,867 --> 01:26:19,567
<i>this time looking at obesity.</i>

1608
01:26:19,600 --> 01:26:23,100
<i>In cases where one twin</i>
<i>was obese and the other wasn't,</i>

1609
01:26:23,133 --> 01:26:24,934
<i>it again turned out</i>
<i>that they had</i>

1610
01:26:24,967 --> 01:26:28,600
<i>different kinds of</i>
<i>gut bacteria, which suggests</i>

1611
01:26:28,633 --> 01:26:32,200
<i>that certain microbes</i>
<i>may contribute to obesity.</i>

1612
01:26:33,667 --> 01:26:37,233
[Gordon]<i> If we think about</i>
<i>our microbes as a garden,</i>

1613
01:26:37,266 --> 01:26:39,834
<i>how can we grow this garden?</i>

1614
01:26:39,867 --> 01:26:42,834
<i>How can we cultivate it</i>
<i>to ensure our health?</i>

1615
01:26:44,700 --> 01:26:46,867
[Michael]
<i>In places like Bangladesh,</i>

1616
01:26:46,900 --> 01:26:50,567
<i>Gordon is investigating whether</i>
<i>traditional diets may do that</i>

1617
01:26:50,600 --> 01:26:55,567
<i>by encouraging the growth</i>
<i>of a wide variety</i>
<i>of intestinal microbes.</i>

1618
01:26:55,600 --> 01:26:58,934
[Gordon]
<i>One fascinating finding</i>
<i>that we have made is</i>

1619
01:26:58,967 --> 01:27:02,533
Westernization is associated
with a reduction

1620
01:27:02,567 --> 01:27:06,500
in the diversity or richness
of microbial life in the gut.

1621
01:27:06,533 --> 01:27:09,900
<i>And diets</i>
<i>that increase richness</i>

1622
01:27:09,934 --> 01:27:12,066
<i>are probably going</i>
<i>to be beneficial.</i>

1623
01:27:15,100 --> 01:27:16,734
[Michael]<i> Researcher Jeff Leach</i>

1624
01:27:16,767 --> 01:27:19,934
<i>thinks the Hadza in Tanzania</i>
<i>can also tell us</i>

1625
01:27:19,967 --> 01:27:22,900
<i>a lot about how to cultivate</i>
<i>our microbiome.</i>

1626
01:27:25,266 --> 01:27:28,233
[speaking in foreign language]

1627
01:27:28,266 --> 01:27:30,500
One of the holy grails
in microbiome research

1628
01:27:30,533 --> 01:27:35,333
<i>is trying to figure out what is</i>
<i>an optimal</i>
<i>or balanced microbiome.</i>

1629
01:27:35,367 --> 01:27:39,500
[Michael]
<i>The Hadza's gut microbes</i>
<i>feed mainly on wild foods,</i>

1630
01:27:39,533 --> 01:27:44,533
<i>like the kind our ancestors ate</i>
<i>for tens of thousands of years.</i>

1631
01:27:44,567 --> 01:27:47,667
We think that the Hadza
contain, in their stomach,

1632
01:27:47,700 --> 01:27:50,934
a microbial Noah's Ark
to what ails the world.

1633
01:27:51,800 --> 01:27:53,500
[speaking in foreign language]

1634
01:27:53,533 --> 01:27:55,367
[Michael]<i> To learn more</i>
<i>about these microbes,</i>

1635
01:27:55,400 --> 01:27:57,433
<i>Leach is collecting</i>
<i>stool samples</i>

1636
01:27:57,467 --> 01:28:01,900
<i>from some 500 Hadza...</i>
<i>men, women and children.</i>

1637
01:28:01,934 --> 01:28:04,200
[Jeff]<i> We provide</i>
<i>the individuals in the village</i>

1638
01:28:04,233 --> 01:28:06,633
<i>little tubes and a swab.</i>

1639
01:28:06,667 --> 01:28:08,533
-[Jeff] Samples for Bahti?
-[man] Bahti.

1640
01:28:08,567 --> 01:28:12,266
[Michael]<i> The samples</i>
<i>are shipped to the labs</i>
<i>of Leach's U.S. colleagues,</i>

1641
01:28:12,300 --> 01:28:16,367
<i>who can precisely identify</i>
<i>the microbes they contain.</i>

1642
01:28:16,400 --> 01:28:18,333
[Jeff]<i> At the end of the day,</i>
<i>what we hope to find</i>

1643
01:28:18,367 --> 01:28:21,734
is are there certain diets
that drive certain groups
of bacteria?

1644
01:28:21,767 --> 01:28:24,200
And what does that tell us
about the health of the person?

1645
01:28:26,834 --> 01:28:30,166
[Michael]<i> Studies suggest that</i>
<i>the Hadza have</i>
<i>different kinds of microbes</i>

1646
01:28:30,200 --> 01:28:33,133
<i>than people</i>
<i>in Western countries.</i>

1647
01:28:33,166 --> 01:28:36,333
<i>And this may partly stem</i>
<i>from the high levels</i>
<i>of fiber they get</i>

1648
01:28:36,367 --> 01:28:37,834
<i>from all the plants they eat.</i>

1649
01:28:39,867 --> 01:28:41,900
[Jeff]<i> I think the Hadza</i>
<i>are gonna teach us that</i>

1650
01:28:41,934 --> 01:28:44,800
<i>plants should be</i>
<i>the primary source</i>
<i>of calories in the diet</i>

1651
01:28:44,834 --> 01:28:47,967
and that those plants
should also contain
lots of dietary fiber.

1652
01:28:49,700 --> 01:28:53,433
<i>I think one of the most</i>
<i>interesting things</i>
<i>that Jeff Leach is up to is</i>

1653
01:28:53,467 --> 01:28:55,467
looking for that baseline

1654
01:28:55,500 --> 01:28:58,667
of what the human
microbiome looked like

1655
01:28:58,700 --> 01:29:00,200
before the rise of agriculture

1656
01:29:00,233 --> 01:29:02,400
and then before the rise
of processed food.

1657
01:29:03,233 --> 01:29:05,867
[speaking in foreign language]

1658
01:29:05,900 --> 01:29:08,700
<i>We don't know</i>
<i>how these changes in our diet</i>

1659
01:29:08,734 --> 01:29:11,300
<i>may have affected</i>
<i>the microbes inside us.</i>

1660
01:29:11,333 --> 01:29:13,867
[speaking in foreign language]

1661
01:29:13,900 --> 01:29:17,367
<i>The microbes may provide</i>
<i>a very important missing link</i>

1662
01:29:17,400 --> 01:29:19,266
<i>between food and health.</i>

1663
01:29:20,667 --> 01:29:22,867
We need to take them
into consideration

1664
01:29:22,900 --> 01:29:24,367
when we're deciding what to eat.

1665
01:29:26,333 --> 01:29:30,533
<i>So there are many good reasons</i>
<i>to eat mostly plants.</i>

1666
01:29:30,567 --> 01:29:32,767
<i>There's plenty of evidence</i>
<i>to suggest</i>

1667
01:29:32,800 --> 01:29:35,567
<i>that eating a variety</i>
<i>of vegetables and fruits</i>

1668
01:29:35,600 --> 01:29:37,934
<i>can probably reduce rates</i>
<i>of stroke,</i>

1669
01:29:37,967 --> 01:29:41,200
<i>heart disease,</i>
<i>and some cancers.</i>

1670
01:29:41,233 --> 01:29:44,166
<i>They're nutritious</i>
<i>and have lots of fiber.</i>

1671
01:29:44,200 --> 01:29:46,767
<i>They're good</i>
<i>for the microbes in your gut.</i>

1672
01:29:46,800 --> 01:29:48,734
<i>And if you're eating</i>
<i>mostly plants,</i>

1673
01:29:48,767 --> 01:29:52,266
<i>you can be sure you're not</i>
<i>eating too much meat.</i>

1674
01:29:53,667 --> 01:29:58,233
<i>So, treat meat as a flavoring</i>
<i>or special occasion food.</i>

1675
01:30:00,066 --> 01:30:02,700
<i>If it came from a plant,</i>
<i>eat it.</i>

1676
01:30:03,667 --> 01:30:06,100
<i>If it was made</i>
<i>in a plant, don't.</i>

1677
01:30:07,333 --> 01:30:08,734
<i>Eat your colors.</i>

1678
01:30:08,767 --> 01:30:11,967
<i>That is, eat as many different</i>
<i>kinds of plants as possible.</i>

1679
01:30:14,567 --> 01:30:17,467
<i>And now the last</i>
<i>and most challenging</i>

1680
01:30:17,500 --> 01:30:19,133
<i>of my seven words...</i>

1681
01:30:20,333 --> 01:30:21,367
<i>not too much.</i>

1682
01:30:23,533 --> 01:30:26,834
<i>In a country where two-thirds</i>
<i>of us are overweight,</i>

1683
01:30:26,867 --> 01:30:28,967
<i>this may seem obvious.</i>

1684
01:30:29,000 --> 01:30:31,533
<i>But it can be tough</i>
<i>not to eat too much.</i>

1685
01:30:32,800 --> 01:30:34,700
<i>One big reason is that</i>

1686
01:30:34,734 --> 01:30:37,533
<i>we're constantly being</i>
<i>tempted by food.</i>

1687
01:30:38,800 --> 01:30:40,800
[woman]<i> People are eating</i>
<i>more food more often</i>

1688
01:30:40,834 --> 01:30:42,166
<i>and in greater portions.</i>

1689
01:30:43,000 --> 01:30:44,133
<i>Food is everywhere.</i>

1690
01:30:45,834 --> 01:30:48,166
You used to be asked
to leave food outside

1691
01:30:48,200 --> 01:30:50,667
if you came
into a clothing store.

1692
01:30:50,700 --> 01:30:52,367
Now they give you snacks.

1693
01:30:53,800 --> 01:30:57,100
[Michael]<i> The wonderful</i>
<i>human institution of the meal,</i>

1694
01:30:57,133 --> 01:30:59,867
<i>this time where people stop</i>
<i>what they're doing,</i>

1695
01:30:59,900 --> 01:31:01,734
<i>sit down at the table,</i>

1696
01:31:01,767 --> 01:31:04,734
eat socially, is in trouble.

1697
01:31:05,567 --> 01:31:07,166
<i>We eat at our desks.</i>

1698
01:31:08,266 --> 01:31:10,133
<i>We eat while we're driving.</i>

1699
01:31:10,166 --> 01:31:12,133
<i>We eat while we're walking</i>
<i>down the street.</i>

1700
01:31:13,633 --> 01:31:15,934
There were social taboos
on all these activities

1701
01:31:15,967 --> 01:31:18,066
once upon a time
and they're all gone.

1702
01:31:18,066 --> 01:31:19,600
[indistinct chatter]

1703
01:31:19,633 --> 01:31:24,300
[woman]
<i>We can see, if we look at data</i>
<i>on the number of calories</i>

1704
01:31:24,333 --> 01:31:25,867
<i>that people are eating,</i>

1705
01:31:25,900 --> 01:31:27,433
people are eating
much more now

1706
01:31:27,467 --> 01:31:30,367
than they did
25 or 30 years ago.

1707
01:31:30,400 --> 01:31:34,367
<i>And those kinds of trends</i>
<i>are going to take a lot more</i>

1708
01:31:34,400 --> 01:31:37,200
<i>than removing a gram or two</i>
<i>of sugar or salt</i>

1709
01:31:37,233 --> 01:31:39,767
from a food product
to make any difference.

1710
01:31:41,200 --> 01:31:43,533
[Michael]<i> And that's why</i>
<i>we need to talk,</i>

1711
01:31:43,567 --> 01:31:47,667
<i>not just about nutrients</i>
<i>or even just about food,</i>

1712
01:31:47,700 --> 01:31:49,433
<i>but about how much we eat.</i>

1713
01:31:50,834 --> 01:31:53,066
[woman]
<i>Thanks for coming</i>
<i>for lunch today.</i>

1714
01:31:53,100 --> 01:31:55,433
Like I promised,
there's a free lunch.

1715
01:31:55,467 --> 01:31:57,367
Okay, so let's go on,
and let's get started.

1716
01:31:58,300 --> 01:32:00,100
<i>One thing that I've learned,</i>

1717
01:32:00,133 --> 01:32:02,200
<i>having done hundreds</i>
<i>and hundreds of studies</i>

1718
01:32:02,233 --> 01:32:06,066
related to eating behavior,
is that, to a person,

1719
01:32:06,066 --> 01:32:10,800
we believe we are master
and commander
of all of our food decisions.

1720
01:32:11,433 --> 01:32:12,600
<i>But we're not.</i>

1721
01:32:14,066 --> 01:32:17,367
<i>We make over 200 decisions</i>
<i>about food a day.</i>

1722
01:32:17,400 --> 01:32:19,867
<i>And the majority</i>
<i>of these decisions</i>

1723
01:32:19,900 --> 01:32:23,133
<i>are basically</i>
<i>unconscious to us.</i>

1724
01:32:23,166 --> 01:32:26,900
So, um, grab a plate up there.
The pasta is right on the stove.

1725
01:32:26,934 --> 01:32:28,667
Serve yourself up.

1726
01:32:28,700 --> 01:32:32,200
[Michael]<i> Brian Wansink</i>
<i>is an expert</i>
<i>on eating behavior.</i>

1727
01:32:32,233 --> 01:32:36,967
<i>He's discovered we're often</i>
<i>not aware of why</i>
<i>we eat as much as we do.</i>

1728
01:32:38,200 --> 01:32:39,734
<i>Sometimes,</i>
<i>it's because of something</i>

1729
01:32:39,767 --> 01:32:42,166
<i>we don't give</i>
<i>the slightest thought to,</i>

1730
01:32:42,200 --> 01:32:44,567
<i>like the size of our plate.</i>

1731
01:32:44,600 --> 01:32:46,633
We'll bring people in,
and we'll give them
a large plate

1732
01:32:46,667 --> 01:32:48,100
<i>to serve themselves,</i>

1733
01:32:48,133 --> 01:32:51,133
but what they don't realize is
that the pasta is cold.

1734
01:32:52,100 --> 01:32:54,433
[Michael]
<i>Wansink concocts an excuse</i>

1735
01:32:54,467 --> 01:32:58,500
<i>so that everyone has to</i>
<i>get a different plate,</i>
<i>which is slightly smaller.</i>

1736
01:32:58,533 --> 01:33:00,633
These things weren't
the right temperature.

1737
01:33:00,667 --> 01:33:01,900
So I'd like you to come back

1738
01:33:01,934 --> 01:33:04,800
and just grab another plate
out of the cupboard, there.

1739
01:33:07,467 --> 01:33:09,433
<i>One of the things</i>
<i>we find is that</i>

1740
01:33:09,467 --> 01:33:11,233
<i>they'll serve themselves</i>
<i>a second time...</i>

1741
01:33:12,333 --> 01:33:14,433
<i>they won't believe they served</i>

1742
01:33:14,467 --> 01:33:17,800
<i>an amount any different</i>
<i>than they did the first time.</i>

1743
01:33:17,834 --> 01:33:19,300
Did you guys notice
anything any different

1744
01:33:19,333 --> 01:33:21,633
between the first time
you served yourself

1745
01:33:21,667 --> 01:33:23,633
<i>and the second time</i>
<i>you served yourself?</i>

1746
01:33:23,667 --> 01:33:25,834
The plate feels a lot smaller.
It looks smaller.

1747
01:33:25,867 --> 01:33:26,934
Oh!

1748
01:33:26,967 --> 01:33:29,600
<i>So here's one thing we found...</i>
<i>the size of a plate</i>

1749
01:33:29,633 --> 01:33:33,734
<i>tremendously biases us,</i>
<i>in terms of how much we serve.</i>

1750
01:33:33,767 --> 01:33:37,266
[Michael]
<i>The smaller the plate,</i>
<i>the less food people take.</i>

1751
01:33:37,300 --> 01:33:39,834
You serve four ounces
on a nine-inch plate, you go,

1752
01:33:39,867 --> 01:33:42,266
"Holy cow, I'll never be able
to eat that."

1753
01:33:42,300 --> 01:33:44,100
So let's take a look
at what happened to you guys.

1754
01:33:44,133 --> 01:33:47,633
So the big plate...
207 calories.

1755
01:33:47,667 --> 01:33:51,166
The smaller plate,
it dropped down
to a 162 calories.

1756
01:33:51,200 --> 01:33:52,400
Whoa.

1757
01:33:52,433 --> 01:33:54,767
That's about 40 calories.

1758
01:33:54,800 --> 01:33:56,700
If this happened
three times a day

1759
01:33:56,734 --> 01:33:59,567
over the course of a year,
by using a smaller plate,

1760
01:33:59,600 --> 01:34:02,233
you'd end up weighing
nine pounds less

1761
01:34:02,266 --> 01:34:04,667
<i>than you would</i>
if you had a bigger plate.

1762
01:34:04,700 --> 01:34:09,467
Just really, really
small things make
this really huge difference.

1763
01:34:09,500 --> 01:34:13,367
<i>When it comes down to it,</i>
<i>the changes we can make</i>
<i>most immediately</i>

1764
01:34:13,400 --> 01:34:15,633
are the changes we can make
when we go home tonight.

1765
01:34:15,667 --> 01:34:19,066
They're the changes we can make
in our kitchen
or in our own house,

1766
01:34:19,066 --> 01:34:21,467
<i>like simply using</i>
<i>smaller plates.</i>

1767
01:34:24,266 --> 01:34:26,500
Use smaller plates and glasses.

1768
01:34:29,600 --> 01:34:31,533
Serve the vegetables first.

1769
01:34:34,433 --> 01:34:37,066
[Michael]
<i>Wansink has also found</i>
<i>that the order</i>

1770
01:34:37,066 --> 01:34:40,400
<i>in which we encounter foods</i>
<i>influences not just</i>

1771
01:34:40,433 --> 01:34:44,200
<i>how much we eat,</i>
<i>but what we eat.</i>

1772
01:34:44,233 --> 01:34:46,633
<i>He's now working with schools</i>
<i>around the country,</i>

1773
01:34:46,667 --> 01:34:48,633
<i>to re-design lunch lines</i>

1774
01:34:48,667 --> 01:34:52,066
<i>so that kids</i>
<i>will choose healthier food.</i>

1775
01:34:52,066 --> 01:34:55,800
This is about the most
difficult place in the world
to get people to eat better.

1776
01:34:55,834 --> 01:34:58,533
<i>It's a middle school</i>
<i>and a high school cafeteria.</i>

1777
01:34:59,200 --> 01:35:00,934
Here's how we do it.

1778
01:35:00,967 --> 01:35:05,533
<i>We re-organize the line...</i>
<i>put the healthiest food first.</i>

1779
01:35:05,567 --> 01:35:08,300
<i>We find people</i>
<i>are 11 percent more likely</i>

1780
01:35:08,333 --> 01:35:10,800
<i>to take the first thing</i>
<i>they see than the third thing.</i>

1781
01:35:10,834 --> 01:35:13,700
<i>So let's load it up</i>
<i>with the healthy vegetables.</i>

1782
01:35:13,734 --> 01:35:16,166
After that, we've got
the low fat hamburgers,

1783
01:35:16,200 --> 01:35:19,233
whole grain buns here,
bean quesadillas.

1784
01:35:19,266 --> 01:35:21,433
It's only then do they hit
the really indulgent stuff.

1785
01:35:21,467 --> 01:35:22,934
But, you know,
hey, it's too late.

1786
01:35:22,967 --> 01:35:25,367
Their plates are already full
with the good stuff.

1787
01:35:27,066 --> 01:35:29,834
<i>You know that it's working</i>
<i>by the fact that,</i>

1788
01:35:29,867 --> 01:35:33,066
we used to only do
25 pounds of carrots a week

1789
01:35:33,100 --> 01:35:36,567
for all three buildings,
and now we go anywhere

1790
01:35:36,600 --> 01:35:39,333
from 70 to 75 pounds
of carrots a week.

1791
01:35:40,433 --> 01:35:43,066
<i>And they don't even realize it,</i>
<i>a lot of them, that,</i>

1792
01:35:43,066 --> 01:35:45,800
<i>"Wow, we're eating better."</i>
<i>It's just happening.</i>

1793
01:35:46,867 --> 01:35:48,967
The other thing we do,
we take the fruit

1794
01:35:49,066 --> 01:35:51,600
and we put it right next
to the cash register.

1795
01:35:51,633 --> 01:35:56,066
What we find is that
fruit sales go up 103 percent

1796
01:35:56,100 --> 01:35:58,367
simply by putting the fruit
in a nice basket

1797
01:35:58,400 --> 01:36:00,367
and putting it next
to the cash register.

1798
01:36:00,400 --> 01:36:01,934
And the exact same thing
that works

1799
01:36:01,967 --> 01:36:04,200
for selling Twinkies
in a convenience store

1800
01:36:04,233 --> 01:36:06,567
works for getting people
to eat healthier

1801
01:36:06,600 --> 01:36:08,166
in high schools
and junior highs.

1802
01:36:09,500 --> 01:36:11,767
[Michael]
<i>And it's not just kids</i>
<i>who are influenced</i>

1803
01:36:11,800 --> 01:36:14,667
<i>by where</i>
<i>and when they see food.</i>

1804
01:36:14,700 --> 01:36:17,467
<i>The order of items</i>
<i>at a breakfast buffet</i>

1805
01:36:17,500 --> 01:36:19,633
<i>had a similar effect on adults.</i>

1806
01:36:19,667 --> 01:36:22,900
We found that the first
three things they saw

1807
01:36:22,934 --> 01:36:26,333
comprised 66%
of everything they took.

1808
01:36:26,367 --> 01:36:29,200
<i>So, in one case,</i>
<i>they saw cheesy eggs first,</i>

1809
01:36:29,233 --> 01:36:31,834
<i>they saw bacon,</i>
<i>they saw fried potatoes.</i>

1810
01:36:31,867 --> 01:36:33,300
<i>Two-thirds of their plate...</i>

1811
01:36:33,333 --> 01:36:37,467
<i>cheesy eggs, bacon,</i>
<i>fried potatoes.</i>

1812
01:36:37,500 --> 01:36:42,333
<i>If instead they saw fruit</i>
<i>first, and low-fat granola,</i>
<i>low-fat yogurt,</i>

1813
01:36:42,367 --> 01:36:46,700
<i>they'd end up taking</i>
<i>two-thirds of their plate</i>
<i>from those items.</i>

1814
01:36:46,734 --> 01:36:50,533
It's incredible
the impact the order
of food has

1815
01:36:50,567 --> 01:36:52,600
on whether we take it or not.

1816
01:36:53,867 --> 01:36:56,166
<i>All these little</i>
<i>environmental cues</i>

1817
01:36:56,200 --> 01:36:59,166
<i>are very important</i>
<i>in our appetite.</i>

1818
01:36:59,200 --> 01:37:02,066
We think of appetite
as this biological absolute...

1819
01:37:02,066 --> 01:37:03,433
"This is how hungry I am."

1820
01:37:03,467 --> 01:37:06,200
But, in fact, it, like so many
other things, is constructed.

1821
01:37:06,233 --> 01:37:09,133
It's socially constructed,
environmentally constructed

1822
01:37:09,166 --> 01:37:12,133
<i>and influenced by all</i>
<i>these little, little things.</i>

1823
01:37:13,967 --> 01:37:18,266
<i>So I see great potential</i>
<i>to harness</i>
<i>that kind of thinking</i>

1824
01:37:18,300 --> 01:37:21,800
<i>and those kind of insights</i>
<i>to redesign the buffet line,</i>

1825
01:37:22,400 --> 01:37:24,166
<i>to redesign the plate,</i>

1826
01:37:24,200 --> 01:37:27,500
<i>to redesign</i>
<i>the food environment</i>
<i>in which we live.</i>

1827
01:37:27,533 --> 01:37:29,066
[boy] Thank you.
Have a good day.

1828
01:37:37,433 --> 01:37:39,233
<i>It's very interesting</i>
<i>how we'll put up</i>

1829
01:37:39,266 --> 01:37:43,066
<i>with social engineering</i>
<i>from corporations endlessly.</i>

1830
01:37:44,367 --> 01:37:45,867
When they come up
with the Big Gulp

1831
01:37:45,900 --> 01:37:47,533
<i>they are</i>
<i>social engineering, right?</i>

1832
01:37:47,567 --> 01:37:50,133
They're getting us to drink
more than we would otherwise.

1833
01:37:51,533 --> 01:37:54,400
<i>When they manipulate</i>
<i>the salt, fat, and sugar.</i>

1834
01:37:54,433 --> 01:37:58,300
<i>All that is social engineering,</i>
<i>too, and we don't resent it.</i>

1835
01:37:58,333 --> 01:38:01,266
Yet, as soon as it's being done
on our behalf...

1836
01:38:01,300 --> 01:38:04,333
an elected official
doing it on our behalf...

1837
01:38:04,367 --> 01:38:06,967
this is too much.
This is social engineering.

1838
01:38:07,066 --> 01:38:09,300
This is socialist.
We can't. We can't go there.

1839
01:38:09,333 --> 01:38:12,066
So it seems to me
we have a double standard.

1840
01:38:12,100 --> 01:38:16,467
[woman]<i> The government</i>
<i>is already involved</i>
<i>in food choice up to its ears.</i>

1841
01:38:18,367 --> 01:38:22,500
<i>Government policy has</i>
<i>determined the kind of</i>
<i>food system that we have.</i>

1842
01:38:22,533 --> 01:38:27,133
<i>It determines</i>
<i>what food products</i>
<i>get supported</i>

1843
01:38:27,166 --> 01:38:28,633
<i>and which ones don't.</i>

1844
01:38:30,333 --> 01:38:32,266
So what those of us
who are advocating

1845
01:38:32,300 --> 01:38:34,433
for a healthier food system
are after

1846
01:38:34,467 --> 01:38:38,100
is not getting the government
involved in food policy.

1847
01:38:38,133 --> 01:38:39,400
It already is.

1848
01:38:39,433 --> 01:38:42,567
We just want it tweaked
so that the government role

1849
01:38:42,600 --> 01:38:44,233
in food policy is to produce

1850
01:38:44,266 --> 01:38:46,233
a food system
that promotes health...

1851
01:38:46,266 --> 01:38:49,100
healthier people
and a healthier environment.

1852
01:38:49,133 --> 01:38:54,667
This is the amount of sugar
that you or your child eat

1853
01:38:54,700 --> 01:38:58,066
when you drink one can of soda
a day for a year.

1854
01:38:58,066 --> 01:39:00,066
I'm gonna put this
down in front.

1855
01:39:00,100 --> 01:39:01,834
[cheers and applause]

1856
01:39:01,867 --> 01:39:06,133
[Michael]
<i>In 2012, Richmond, California</i>
<i>councilman Jeffrey Ritterman</i>

1857
01:39:06,166 --> 01:39:09,066
<i>proposed that the city collect</i>
<i>a penny-per-ounce tax</i>

1858
01:39:09,066 --> 01:39:11,133
<i>on sugary beverages.</i>

1859
01:39:11,166 --> 01:39:13,367
<i>He hoped the tax</i>
<i>would discourage people</i>

1860
01:39:13,400 --> 01:39:15,200
<i>from consuming so much sugar.</i>

1861
01:39:15,233 --> 01:39:18,633
[woman] Please be respectful
while we're discussing this.
Thank you.

1862
01:39:18,667 --> 01:39:20,800
[Michael]<i> Ritterman is also</i>
<i>a cardiologist.</i>

1863
01:39:20,834 --> 01:39:23,533
Unequivocally,
medically, right now

1864
01:39:23,567 --> 01:39:27,433
it is proven
that one can of soda a day

1865
01:39:27,467 --> 01:39:30,367
increases your risk
of type-2 diabetes.

1866
01:39:30,400 --> 01:39:32,166
It causes heart attacks,

1867
01:39:32,200 --> 01:39:35,834
and it causes obesity
and it makes some cancers grow.

1868
01:39:37,433 --> 01:39:41,066
[Michael]
<i>The tax proponents raised</i>
<i>close to $70,000.</i>

1869
01:39:42,567 --> 01:39:45,800
<i>But in this city</i>
<i>of about 100,000 people,</i>

1870
01:39:45,834 --> 01:39:51,500
<i>the soda industry spent nearly</i>
<i>2.5 million dollars</i>
<i>to defeat the tax.</i>

1871
01:39:51,533 --> 01:39:56,066
I was calling on behalf
of the community coalition
against beverage taxes.

1872
01:39:56,066 --> 01:40:00,400
[woman]<i> They established</i>
<i>an ostensible</i>
<i>grass roots organization</i>

1873
01:40:00,433 --> 01:40:02,600
to fight the soda tax.

1874
01:40:03,533 --> 01:40:05,633
<i>They went</i>
<i>into minority neighborhoods</i>

1875
01:40:05,667 --> 01:40:08,033
<i>and put up big posters saying</i>

1876
01:40:08,066 --> 01:40:10,967
<i>your rights are being</i>
<i>taken away from you.</i>

1877
01:40:11,000 --> 01:40:14,734
When we get to the point
of being a dictator to people,

1878
01:40:14,767 --> 01:40:16,233
I think it's wrong.

1879
01:40:16,900 --> 01:40:18,433
[man]<i> Measure N is losing.</i>

1880
01:40:19,900 --> 01:40:23,100
<i>We can now confirm that it</i>
<i>has gone down to defeat.</i>

1881
01:40:24,367 --> 01:40:27,400
[Michael]<i> In the end,</i>
<i>Richmond voters</i>
<i>rejected the tax</i>

1882
01:40:27,433 --> 01:40:29,667
<i>by a margin</i>
<i>of nearly two to one.</i>

1883
01:40:31,734 --> 01:40:32,967
<i>Across the country,</i>

1884
01:40:33,000 --> 01:40:35,266
<i>New York City mayor</i>
<i>Michael Bloomberg</i>

1885
01:40:35,300 --> 01:40:37,367
<i>came up with</i>
<i>a different strategy</i>

1886
01:40:37,400 --> 01:40:40,533
<i>to cut down</i>
<i>on people's intake of sugar.</i>

1887
01:40:40,567 --> 01:40:44,166
<i>He proposed a regulation</i>
<i>to limit the serving size</i>

1888
01:40:44,200 --> 01:40:47,667
<i>of sugar-sweetened beverages</i>
<i>to 16 ounces.</i>

1889
01:40:47,700 --> 01:40:49,667
There's an epidemic
in this country

1890
01:40:49,700 --> 01:40:53,133
of people being overweight,
bordering on obesity.

1891
01:40:53,166 --> 01:40:56,900
The percentage
of the population
that's obese is skyrocketing.

1892
01:40:56,934 --> 01:40:59,033
<i>We've got to do</i>
<i>something about it.</i>

1893
01:40:59,066 --> 01:41:00,567
[man]<i> So this is the proposal.</i>

1894
01:41:00,600 --> 01:41:03,867
The maximum size that
a food service establishment

1895
01:41:03,900 --> 01:41:06,533
could sell of a sugary drink
is 16 ounces.

1896
01:41:08,066 --> 01:41:10,567
<i>If you go into a fast-food</i>
<i>restaurant in New York City,</i>

1897
01:41:10,600 --> 01:41:12,767
<i>you can find an awful lot</i>
<i>of things like this.</i>

1898
01:41:13,600 --> 01:41:15,934
This is a 64-ounce container.

1899
01:41:15,967 --> 01:41:17,633
That's a half a gallon,
by the way.

1900
01:41:17,667 --> 01:41:19,266
It contains about 800 calories

1901
01:41:19,300 --> 01:41:21,300
or more than 50 packets
of sugar.

1902
01:41:21,333 --> 01:41:23,100
To give you an idea
of what we're talking about,

1903
01:41:23,133 --> 01:41:25,867
this is how much sugar
is in there.

1904
01:41:25,900 --> 01:41:28,967
[woman]<i> We know from</i>
<i>research that people eat</i>
<i>what's in front of them.</i>

1905
01:41:29,066 --> 01:41:32,100
<i>If you give somebody</i>
<i>a 16-ounce soda,</i>

1906
01:41:32,133 --> 01:41:35,200
<i>that person</i>
<i>will drink 16 ounces.</i>

1907
01:41:36,300 --> 01:41:39,066
If you give that
same person 32 ounces,

1908
01:41:39,066 --> 01:41:41,433
that same person
will drink 32 ounces

1909
01:41:41,467 --> 01:41:44,133
and have twice as many calories.

1910
01:41:44,166 --> 01:41:47,967
[Michael]
<i>The beverage industry filed</i>
<i>suit to stop Bloomberg's rule</i>

1911
01:41:48,066 --> 01:41:51,433
<i>and launched a slick campaign</i>
<i>to turn the public against it.</i>

1912
01:41:52,433 --> 01:41:54,433
[man]<i> New Yorkers</i>
<i>don't want the mayor</i>

1913
01:41:54,467 --> 01:41:56,600
<i>to tell them</i>
<i>what size beverage to buy.</i>

1914
01:41:56,633 --> 01:42:00,266
I'm an adult and I can make
my own decisions
about what I drink.

1915
01:42:00,300 --> 01:42:03,467
[man]<i> Hey, New York,</i>
<i>it's time to take a stand.</i>

1916
01:42:03,500 --> 01:42:05,333
<i>Join us.</i>

1917
01:42:05,367 --> 01:42:07,266
[Michael]<i> In March 2013,</i>

1918
01:42:07,300 --> 01:42:09,633
<i>a judge ruled</i>
<i>in favor of the industry</i>

1919
01:42:09,667 --> 01:42:12,066
<i>and threw out Bloomberg's rule</i>

1920
01:42:12,066 --> 01:42:15,333
<i>calling the limit</i>
<i>"arbitrary and capricious."</i>

1921
01:42:15,367 --> 01:42:18,133
Being the first to do something
is never easy.

1922
01:42:18,166 --> 01:42:21,266
When we began this process,
we knew we would face lawsuits.

1923
01:42:21,300 --> 01:42:24,133
Anytime you adopt
a groundbreaking policy,

1924
01:42:24,166 --> 01:42:25,767
special interests will sue.

1925
01:42:25,800 --> 01:42:27,066
That's America.

1926
01:42:27,967 --> 01:42:32,066
[dramatic '70s music playing]

1927
01:42:33,867 --> 01:42:36,133
[man]<i> Come to</i>
<i>where the flavor is...</i>

1928
01:42:36,166 --> 01:42:38,734
<i>Come to Marlboro country.</i>

1929
01:42:38,767 --> 01:42:42,166
[Michael]<i> Personal freedom</i>
<i>also used to be</i>
<i>one of the tobacco industry's</i>

1930
01:42:42,200 --> 01:42:45,734
<i>favorite arguments</i>
<i>against government regulation.</i>

1931
01:42:45,767 --> 01:42:48,533
<i>But the evidence of harm</i>
<i>became so overwhelming</i>

1932
01:42:48,567 --> 01:42:51,934
<i>that the government</i>
<i>finally had to act.</i>

1933
01:42:51,967 --> 01:42:55,734
[man]
<i>For many years, there was</i>
<i>very firmly established science</i>

1934
01:42:55,767 --> 01:42:58,867
<i>that smoking cigarettes</i>
<i>was killing people.</i>

1935
01:42:58,900 --> 01:43:02,233
<i>But it took a long time</i>
<i>for government to react.</i>

1936
01:43:02,266 --> 01:43:04,633
Once it did, though,
it did things

1937
01:43:04,667 --> 01:43:07,500
that were considered
inconceivable at one time.

1938
01:43:07,533 --> 01:43:09,500
Standing up
to the tobacco companies?

1939
01:43:09,533 --> 01:43:13,700
<i>♪ Breathe easy, smoke clean ♪</i>

1940
01:43:13,734 --> 01:43:16,367
[Michael]<i> In 1970, 37 percent</i>

1941
01:43:16,400 --> 01:43:18,533
<i>of American adults</i>
<i>smoked cigarettes.</i>

1942
01:43:18,567 --> 01:43:20,667
[record scratches]

1943
01:43:20,700 --> 01:43:24,834
<i>The U.S. Government</i>
<i>banned cigarette advertising</i>
<i>on television that year,</i>

1944
01:43:24,867 --> 01:43:27,400
<i>and cigarette taxes</i>
<i>began to rise.</i>

1945
01:43:28,767 --> 01:43:31,800
<i>Since then, the percentage</i>
<i>of adults who smoke</i>

1946
01:43:31,834 --> 01:43:33,900
<i>has been cut in half.</i>

1947
01:43:35,100 --> 01:43:37,166
So I don't think
it can be very far off

1948
01:43:37,200 --> 01:43:39,166
where we ask government
to do with food

1949
01:43:39,200 --> 01:43:40,567
what it's done with tobacco.

1950
01:43:41,567 --> 01:43:45,166
<i>And in 2014,</i>
<i>people in Berkeley, California</i>

1951
01:43:45,200 --> 01:43:49,533
<i>did just that...</i>
<i>passing the first soda tax</i>
<i>in the nation's history.</i>

1952
01:43:49,567 --> 01:43:51,266
We got the measure passed.
Whoo!

1953
01:43:51,300 --> 01:43:53,367
[applause]

1954
01:43:53,400 --> 01:43:58,433
<i>This time,</i>
<i>tax proponents successfully</i>
<i>countered industry spending,</i>

1955
01:43:58,467 --> 01:44:00,934
<i>thanks partly</i>
<i>to former mayor Bloomberg.</i>

1956
01:44:00,967 --> 01:44:02,567
[Bloomberg]<i> If we're going</i>
<i>to start reversing</i>

1957
01:44:02,600 --> 01:44:06,233
<i>the epidemic</i>
<i>of childhood obesity,</i>
<i>it starts November fourth.</i>

1958
01:44:06,266 --> 01:44:10,967
[Michael]
<i>He spent a reported $650,000</i>
<i>in support of the measure.</i>

1959
01:44:14,433 --> 01:44:15,900
[Michael]
<i>I think it's a big deal</i>

1960
01:44:15,934 --> 01:44:18,133
<i>because we are</i>
<i>gonna test this idea</i>

1961
01:44:18,166 --> 01:44:20,266
<i>that by adjusting</i>
<i>the price of soda,</i>

1962
01:44:20,300 --> 01:44:22,433
<i>you can reduce</i>
<i>the consumption of it.</i>

1963
01:44:24,066 --> 01:44:25,900
<i>It's already working in Mexico,</i>

1964
01:44:25,934 --> 01:44:29,600
<i>where a national soda tax</i>
<i>took effect in 2014.</i>

1965
01:44:30,734 --> 01:44:33,100
<i>Since then,</i>
<i>Mexicans have been drinking</i>

1966
01:44:33,133 --> 01:44:35,233
<i>significantly less soda,</i>

1967
01:44:35,266 --> 01:44:37,934
<i>suggesting that the amount</i>
<i>we eat or drink</i>

1968
01:44:37,967 --> 01:44:40,333
<i>is more than just</i>
<i>a matter of willpower.</i>

1969
01:44:42,266 --> 01:44:45,333
<i>Now we'll see whether a tax</i>
<i>can have a similar impact</i>

1970
01:44:45,367 --> 01:44:47,500
<i>when we try it</i>
<i>in just in one city.</i>

1971
01:44:48,867 --> 01:44:51,233
And if we discover
that that works,

1972
01:44:51,266 --> 01:44:55,100
and, in turn,
we find rates of obesity

1973
01:44:55,133 --> 01:44:58,066
and type-2 diabetes
moderating or declining,

1974
01:44:58,100 --> 01:45:00,900
we will have discovered
a very powerful tool.

1975
01:45:00,934 --> 01:45:03,467
It may or may not work,
but I'm delighted

1976
01:45:03,500 --> 01:45:05,333
that finally we're gonna
get to try this.

1977
01:45:07,433 --> 01:45:09,867
<i>Make water</i>
<i>your beverage of choice.</i>

1978
01:45:11,233 --> 01:45:13,500
<i>Stop eating before you're full.</i>

1979
01:45:15,734 --> 01:45:18,567
<i>And eat more like</i>
<i>the French do.</i>

1980
01:45:21,333 --> 01:45:24,367
<i>Eat more like the French do?</i>

1981
01:45:24,400 --> 01:45:26,800
<i>Aren't they known</i>
<i>for their love of rich food?</i>

1982
01:45:28,266 --> 01:45:31,166
<i>Well, one of the remarkable</i>
<i>things about the French</i>

1983
01:45:31,200 --> 01:45:33,567
<i>is that they actually enjoy</i>
<i>better health</i>

1984
01:45:33,600 --> 01:45:36,667
<i>than people in many other</i>
<i>Western countries.</i>

1985
01:45:36,700 --> 01:45:40,100
<i>It's a mystery known</i>
<i>as the French paradox.</i>

1986
01:45:41,367 --> 01:45:44,066
<i>They eat very fatty foods</i>
<i>very often.</i>

1987
01:45:44,967 --> 01:45:48,133
<i>They have lavish,</i>
<i>lush desserts.</i>

1988
01:45:49,700 --> 01:45:51,700
<i>They drink lots of wine.</i>

1989
01:45:52,834 --> 01:45:54,567
And it drives us crazy,

1990
01:45:54,600 --> 01:45:56,834
but they're not
as fat as we are,

1991
01:45:57,934 --> 01:46:00,100
and they have
less heart disease

1992
01:46:00,133 --> 01:46:01,734
and slightly better longevity.

1993
01:46:01,767 --> 01:46:05,734
How could this possibly be?
They're breaking
all our rules of eating.

1994
01:46:08,600 --> 01:46:11,934
[speaking in French]

1995
01:46:13,600 --> 01:46:16,300
[woman]<i> Claude Fischler</i>
<i>is a French sociologist</i>

1996
01:46:16,333 --> 01:46:18,333
<i>who studies how people eat.</i>

1997
01:46:19,166 --> 01:46:20,600
[speaking in French]

1998
01:46:26,300 --> 01:46:30,967
The French are very rigid
when it comes to issues
associated with eating.

1999
01:46:33,967 --> 01:46:38,900
<i>They eat at exactly</i>
<i>the same time in all regions.</i>

2000
01:46:40,200 --> 01:46:44,166
<i>Any given weekday at 12:30,</i>

2001
01:46:44,200 --> 01:46:48,934
<i>you can be sure</i>
<i>that 50 percent of the French,</i>
<i>they are busy eating.</i>

2002
01:46:49,934 --> 01:46:53,567
Across the English Channel
or in the U.S.,

2003
01:46:53,600 --> 01:46:57,400
<i>it's, more like</i>
<i>15 percent, 16 percent,</i>
<i>17 percent of people</i>

2004
01:46:57,433 --> 01:46:58,967
that are eating
at the same time.

2005
01:47:00,633 --> 01:47:04,567
[Michael]<i> Fischler</i>
<i>thinks this rigidity,</i>
<i>or reliance on tradition,</i>

2006
01:47:04,600 --> 01:47:07,467
<i>actually makes life easier</i>
<i>for the French.</i>

2007
01:47:07,500 --> 01:47:10,600
<i>It's not such a maddening</i>
<i>individual obsession</i>

2008
01:47:10,633 --> 01:47:12,700
<i>about controlling yourself.</i>

2009
01:47:12,734 --> 01:47:17,100
Because there's a lot that
is controlled by the culture.

2010
01:47:17,133 --> 01:47:19,767
[Michael]
<i>The big difference between</i>
<i>the French and the Americans</i>

2011
01:47:19,800 --> 01:47:22,700
<i>is that they serve less food.</i>
<i>That's the big one.</i>

2012
01:47:22,734 --> 01:47:26,066
<i>They serve smaller portions.</i>
<i>That's part of their tradition.</i>

2013
01:47:26,066 --> 01:47:28,533
Another thing
is they think of food

2014
01:47:28,567 --> 01:47:30,867
more as something you enjoy.

2015
01:47:34,166 --> 01:47:36,400
[speaking in French]

2016
01:47:43,633 --> 01:47:45,767
[man]<i> The French view</i>
<i>of health issues is...</i>

2017
01:47:46,800 --> 01:47:48,834
[speaking in French]

2018
01:47:48,867 --> 01:47:52,100
If it tastes good,
it's good for you.

2019
01:47:52,133 --> 01:47:53,767
[in French]

2020
01:47:58,900 --> 01:48:01,233
[Michael]<i> The French,</i>
<i>when they say they eat,</i>

2021
01:48:01,266 --> 01:48:04,266
<i>mean they have a meal together.</i>

2022
01:48:04,300 --> 01:48:06,600
<i>They wouldn't call eating</i>
<i>a snack, eating.</i>

2023
01:48:06,633 --> 01:48:09,567
The way they use their word
eating is in an event.

2024
01:48:09,600 --> 01:48:15,066
They have a world in which food
is a celebration with others.

2025
01:48:15,066 --> 01:48:18,066
[Michael]<i> Tonight's dinner</i>
<i>is at the home</i>
<i>of Fischler's friend,</i>

2026
01:48:18,066 --> 01:48:20,066
<i>Herve de Lannurien.</i>

2027
01:48:21,700 --> 01:48:23,233
[speaking in French]

2028
01:48:29,133 --> 01:48:32,567
<i>In keeping with tradition,</i>
<i>the meal follows a script...</i>

2029
01:48:33,333 --> 01:48:35,066
<i>appetizers...</i>

2030
01:48:35,066 --> 01:48:36,934
[Indistinct conversations]

2031
01:48:36,967 --> 01:48:38,400
<i>a first course...</i>

2032
01:48:41,600 --> 01:48:43,400
<i>a main course...</i>

2033
01:48:47,567 --> 01:48:49,367
<i>a cheese course...</i>

2034
01:48:50,266 --> 01:48:51,967
<i>and salad.</i>

2035
01:48:53,600 --> 01:48:55,867
<i>Later, they had dessert.</i>

2036
01:48:56,834 --> 01:48:59,500
<i>In France, they eat slowly,</i>

2037
01:48:59,533 --> 01:49:02,133
<i>which is very interesting</i>
<i>and significant.</i>

2038
01:49:02,166 --> 01:49:05,567
<i>One of the most striking things</i>
<i>about the American way</i>
<i>of eating</i>

2039
01:49:05,600 --> 01:49:08,900
is we are some of the fastest
eaters on the planet.

2040
01:49:08,934 --> 01:49:13,800
[man]<i> It's about</i>
<i>135 minutes a day</i>
<i>in France spent eating,</i>

2041
01:49:13,834 --> 01:49:18,767
<i>compared to something like 74,</i>
<i>I think, uh, for the U.S.</i>

2042
01:49:20,266 --> 01:49:23,767
<i>So they're used to eating</i>
<i>smaller portions,</i>

2043
01:49:23,800 --> 01:49:27,166
<i>but they're used</i>
<i>to taking longer to eat them.</i>

2044
01:49:27,200 --> 01:49:31,100
So the pleasure of eating comes
from the good food
in your mouth.

2045
01:49:31,133 --> 01:49:33,133
[indistinct chatter]

2046
01:49:33,166 --> 01:49:35,500
<i>So the French paradox</i>
<i>may have nothing to do</i>

2047
01:49:35,533 --> 01:49:37,800
<i>with the miracle of nutrient</i>
<i>in the red wine,</i>

2048
01:49:37,834 --> 01:49:39,967
<i>which some people thought,</i>

2049
01:49:40,066 --> 01:49:42,066
<i>but it may have everything</i>
<i>to do with habit.</i>

2050
01:49:44,467 --> 01:49:47,233
<i>As powerful</i>
<i>and wonderful as science is,</i>

2051
01:49:47,266 --> 01:49:50,867
<i>culture also</i>
<i>can teach us how to eat.</i>

2052
01:49:50,900 --> 01:49:55,934
And, so far, until science
makes the breakthroughs
it needs to make,

2053
01:49:55,967 --> 01:49:58,200
culture is
the best guide we have.

2054
01:50:00,233 --> 01:50:03,200
<i>Try spend as much time</i>
<i>enjoying the meal</i>

2055
01:50:03,233 --> 01:50:04,800
<i>as it took to prepare it.</i>

2056
01:50:06,600 --> 01:50:11,000
<i>Don't eat anything</i>
<i>your great-grandmother</i>
<i>wouldn't recognize as food.</i>

2057
01:50:12,700 --> 01:50:16,667
<i>Last rule, break the rules</i>
<i>once in a while.</i>

2058
01:50:16,700 --> 01:50:19,900
Cultivating a relaxed,
non-punitive attitude

2059
01:50:19,934 --> 01:50:22,133
toward food is essential.

2060
01:50:22,166 --> 01:50:25,433
Being anxious about your eating
cannot be good for your health.

2061
01:50:25,467 --> 01:50:27,533
What matters
is not the special occasion

2062
01:50:27,567 --> 01:50:30,467
but the everyday,
default practice.

2063
01:50:30,500 --> 01:50:34,300
So I stand with Oscar Wilde,
actually, who said it best.

2064
01:50:34,333 --> 01:50:36,934
He said,
"All things in moderation...

2065
01:50:37,867 --> 01:50:39,066
including moderation."

2066
01:50:39,934 --> 01:50:41,266
<i>Thank you very much.</i>

2067
01:50:41,300 --> 01:50:45,166
[cheers and applause]

2068
01:50:45,200 --> 01:50:46,767
Tomatoes, assorted.

2069
01:50:46,800 --> 01:50:48,834
-Do you want a strawberry to go?
-Thank you.

2070
01:50:48,867 --> 01:50:50,166
<i>There are many aspects</i>
<i>of our lives</i>

2071
01:50:50,200 --> 01:50:53,200
<i>where we feel like</i>
<i>we have very little power.</i>

2072
01:50:53,233 --> 01:50:56,533
<i>But when it comes to food,</i>
<i>we do have power.</i>

2073
01:50:57,333 --> 01:50:59,567
<i>The rise of farmer's markets,</i>

2074
01:50:59,600 --> 01:51:02,100
<i>the rise of</i>
<i>organic agriculture,</i>

2075
01:51:02,133 --> 01:51:04,300
<i>the rise</i>
<i>of the food movement...</i>

2076
01:51:04,333 --> 01:51:08,166
<i>none of this was the result</i>
<i>of government action.</i>

2077
01:51:08,200 --> 01:51:10,700
<i>All of this</i>
<i>was the result of consumers</i>

2078
01:51:10,734 --> 01:51:12,467
<i>voting with their forks,</i>

2079
01:51:12,500 --> 01:51:14,467
<i>signaling to farmers</i>
<i>and the food industry</i>

2080
01:51:14,500 --> 01:51:15,867
<i>they wanted</i>
<i>something different.</i>

2081
01:51:16,834 --> 01:51:19,633
And this has created
a multi-billion dollar

2082
01:51:19,667 --> 01:51:21,433
alternative food economy.

2083
01:51:22,300 --> 01:51:25,467
<i>So we may be</i>
<i>at a turning point.</i>

2084
01:51:25,500 --> 01:51:30,633
[man]
<i>We are feeding people today</i>
<i>in so many different ways.</i>

2085
01:51:30,667 --> 01:51:35,500
[Michael]<i> More and more people</i>
<i>are making the connection</i>
<i>between food and health.</i>

2086
01:51:35,533 --> 01:51:37,667
[man]
<i>We have some young people</i>
<i>who have been working</i>

2087
01:51:37,700 --> 01:51:40,834
<i>to combat</i>
<i>type-2 diabetes directly</i>

2088
01:51:40,867 --> 01:51:43,533
to actually end type-2 diabetes

2089
01:51:43,567 --> 01:51:46,066
in young people
in the state of California.

2090
01:51:46,066 --> 01:51:47,300
<i>And we need your help.</i>

2091
01:51:49,633 --> 01:51:52,900
<i>We need you</i>
<i>actually eating good food.</i>

2092
01:51:52,934 --> 01:51:55,734
<i>We need you actually sharing</i>
<i>that message.</i>

2093
01:51:55,767 --> 01:51:58,200
[woman]
When we talk about wanting
to eat healthy,

2094
01:51:58,233 --> 01:52:00,133
we also have to think
about the system

2095
01:52:00,166 --> 01:52:02,834
that is making us
eat the wrong things.

2096
01:52:04,367 --> 01:52:07,567
[boy]
<i>I believe we can change</i>
<i>the whole community.</i>

2097
01:52:07,600 --> 01:52:12,400
Growing and knowing
where your food comes from
makes a difference.

2098
01:52:12,433 --> 01:52:15,533
<i>I would love to see</i>
<i>in the next five, ten years,</i>

2099
01:52:15,567 --> 01:52:17,934
<i>the South Bronx having more</i>
<i>healthy alternatives...</i>

2100
01:52:17,967 --> 01:52:20,433
<i>actually where the healthy</i>
<i>isn't an alternative.</i>

2101
01:52:21,967 --> 01:52:25,400
<i>The fast food</i>
<i>is the alternative</i>
<i>and this is the standard.</i>

2102
01:52:26,734 --> 01:52:28,500
[sizzling]

2103
01:52:30,166 --> 01:52:31,934
[Michael]
<i>Back in Massachusetts,</i>

2104
01:52:31,967 --> 01:52:35,800
<i>the last year has also</i>
<i>marked a turning point</i>
<i>for Anthony Scavotto.</i>

2105
01:52:36,967 --> 01:52:40,934
<i>He's cut way down on</i>
<i>junk food... especially sugar.</i>

2106
01:52:41,800 --> 01:52:44,367
<i>I think more about it</i>

2107
01:52:44,400 --> 01:52:48,567
<i>because I kind of know</i>
<i>what it does to my body now.</i>

2108
01:52:48,600 --> 01:52:50,834
I feel pretty good
about the changes I've made.

2109
01:52:52,066 --> 01:52:54,266
<i>I like fruits and vegetables.</i>

2110
01:52:54,300 --> 01:52:59,066
I love cauliflower.
I love, like, apples.

2111
01:52:59,100 --> 01:53:01,567
I like lemons. Is that weird?

2112
01:53:01,600 --> 01:53:02,600
I love lemons.

2113
01:53:04,066 --> 01:53:06,066
[Michael]<i> Though Anthony</i>
<i>has gained a few pounds,</i>

2114
01:53:06,066 --> 01:53:08,633
<i>he's also grown</i>
<i>two inches taller,</i>

2115
01:53:08,667 --> 01:53:11,066
<i>so he's carrying</i>
<i>less excess weight.</i>

2116
01:53:11,500 --> 01:53:12,934
[man] Go!

2117
01:53:12,967 --> 01:53:15,300
[Anthony's mother]
<i>Anthony is doing great.</i>

2118
01:53:15,900 --> 01:53:17,533
His energy level is up.

2119
01:53:19,567 --> 01:53:20,834
[Anthony]<i> I love sports.</i>

2120
01:53:22,066 --> 01:53:24,600
<i>My goal's</i>
<i>to stay the same weight...</i>

2121
01:53:24,633 --> 01:53:26,233
There you go.

2122
01:53:26,266 --> 01:53:28,433
[Anthony]<i> ...to be healthy.</i>

2123
01:53:28,467 --> 01:53:31,066
-Blue goal.
<i>-I couldn't be prouder of him.</i>

2124
01:53:31,066 --> 01:53:31,967
Nice job.

2125
01:53:37,400 --> 01:53:40,800
[Michael]<i> You know,</i>
<i>after talking to scores</i>

2126
01:53:40,834 --> 01:53:44,133
<i>of nutrition scientist,</i>
<i>nutrition educators,</i>

2127
01:53:44,166 --> 01:53:48,100
<i>when I finally realized</i>
<i>what they're</i>
<i>really telling me is,</i>

2128
01:53:48,133 --> 01:53:49,767
<i>"Eat food."</i>

2129
01:53:50,900 --> 01:53:53,233
It was just like
a light had gone off.

2130
01:53:53,266 --> 01:53:55,300
It's like, "Could it
really be that simple?"

2131
01:53:55,333 --> 01:53:56,767
And the more I thought about it,
it was like,

2132
01:53:56,800 --> 01:53:58,066
"It is that simple."

2133
01:53:59,300 --> 01:54:02,066
<i>Eat food, not too much,</i>

2134
01:54:02,500 --> 01:54:04,934
<i>mostly plants</i>

2135
01:54:04,967 --> 01:54:09,066
<i>is what our species</i>
<i>has done for hundreds</i>
<i>of thousands of years.</i>

2136
01:54:11,300 --> 01:54:13,066
<i>So, that advice, I think,</i>

2137
01:54:13,100 --> 01:54:15,934
<i>is about as universal</i>
<i>as any advice you could offer.</i>

2138
01:54:18,834 --> 01:54:20,900
<i>It's very rare in our lives</i>
<i>where the answer</i>

2139
01:54:20,934 --> 01:54:22,800
<i>to a complicated question</i>
<i>is so simple,</i>

2140
01:54:24,066 --> 01:54:26,233
<i>but when it comes</i>
<i>to eating, it is.</i>