Metabolic and Mental Health

Nina Teicholz and Gary Taubes Intellectually Challenge Fatphobia

I amplify insights from two outstanding journalists challenging nutrition science and informing the public.

Purpose of the Article

Even though my emotions and intuitions compelled me to write this piece, I use my intellect to articulate facts to create awareness and amplify meaningful and valuable societal messages from thought leaders.

I write this necessary piece for awareness because misinformation seems to be one of the root causes of the obesity epidemic. First, I want to explain what this story is not about, as the topic is sensitive and might sound controversial to some readers.

However, this story has no controversy as I wear my scientist and consumer hats to keep my neutrality in a complex situation affecting the health of millions of vulnerable people.

1 — What This Story Is Not About

First of all, this story is not about criticizing nutrition science. It is a valuable branch of science using established scientific methods. I adore some breakthrough studies which were game-changers.

However, this important branch of science was exploited by sponsored studies from food and beverage companies for commercial advantage. Besides, non-rigorous epidemiological studies confused the public.

Secondly, this story does not intend to praise individuals like Gary and Nina. They don’t need praise, as millions of people love their content, speeches, and best-selling books.

I have no affiliation with Nina and Gary except for my admiration for their outstanding work. My focus is on their diligent work and influence on scientists, governments, and the public.

2 — What is this story about?

My tribute is to acknowledge the caring, diligent, and brave attempts and valuable work of thought leaders and journalists, changing the perceptions with rigor and care.

This story concerns caring journalists contributing to radical change in a messy situation. I give two outstanding examples even though there are hundreds of them to raise awareness.

I wrote this piece because fatphobia is real and adversely affects the health of millions. Unfortunately, due to non-rigorous studies, nutrition science contributed to this phobia and affected society.

In addition, the harmful effects of excessive sugar are causing severe health issues increasing the risks of metabolic diseases like type II diabetes, cardiovascular diseases, cancers, and neurodegenerative diseases.

My goal is to point out past mistakes and learn from them. Making mistakes is part of humanity. We made a myriad of errors throughout history. Our focus should be on lessons learned from mistakes.

At a high level, Nina and Gary approached the metabolic issues from two different angles. Nina focuses on healthy fats, and Gary is adamant about the detrimental effects of refined carbs. Their work complements each other, as I briefly discuss in the following two sections.

But first, I’d like to give a brief background on why fat and sugar play a critical role in metabolic and mental health to set the context. After this background info, the contributions of Nina and Gary might make better sense to you.

How Macronutrients Affect Our Metabolism

Three macronutrients serve two important requirements for our metabolism. They are proteins, fats, and carbohydrates.

While proteins serve as a building block for our cells, tissues, and organs, fats and carbohydrates serve as an energy source for the body. Proteins (some amino acids) and some fats are essential for the body, but carbs are not, as the body can create sugar from protein and fats.

At the highest level, there is nothing wrong with fats and carbohydrates. The human body can digest and utilize both for energy. In addition, we get micronutrients such as minerals and vitamins through carb and fat-covering food.

However, fat and sugar affect our metabolism differently. While fats and carbs provide the body’s required energy, they impact the metabolism differently.

We measure energy with the concept of calories. So one gram of carb has around four, and one gram of fat has nine calories. So the first impression is fats have two times more calories than carbs. Thus, they might be unhealthy.

This false conclusion confused the public for decades. However, the concern is invalid and irrelevant when looking at carbs and fats’ metabolic and hormonal effects.

For example, while 1,000 calories of sugar raise insulin significantly, the same number of calories from healthy fats has a negligible impact on this master hormone. In addition, fats improve leptin sensitivity preventing us from overeating.

Scientific and clinical studies confirmed the adverse effects of insulin resistance on metabolic disorders. There is no controversy about it. It was well-documented by credible scientists that published it in peer-reviewed journals.

The lack of this fundamental knowledge caused healthy fats to be demonized and refined carbs to be praised.

Journalists like Nina and Gary added clarity and informed the public by reviewing the literature and conversing with credible scientists.

1 — Contributions of Nina Teicholz [Fats]

Nina Teicholz, 57, is an accomplished journalist with degrees from Stanford and Oxford University. Nina’s approach to the nutritional situation is from the fat angle. She advocates the consumption of healthy fats.

For those who don’t know, Nina Teicholz is the author of the outstanding book, which became a New York Times bestseller titled “The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet.”

The most significant achievement, Nina, is to influence, bringing demonized yet healthful fats back to our tables. Metaphorically, Nina discharged those who were in fat prison.

Her book contributed to stopping the 60-year war against dietary fat in the Western world, especially in the United States.

This is a non-trivial achievement as many of us, similar to my age, have suffered from demonizing healthy fats for six decades.

I’d like to quote a few accolades from profound sources to give an idea of the impact of Nina’s contribution to nutrition science. These citations from credible sources can explain the scope of Nina’s work better than I can.

Financial Times said:” This is a striking study which may well change the way you eat. I, for one, won’t ever hesitate to order a steak again.”

British Medical Journal said: “Teicholz has done a remarkable job in analyzing the weak science, strong personalities, vested interests, and political expediency.”

The Lancet said: “The Big Fat Surprise is a gripping narrative. Teicholz reminds us to critically question research and, more importantly, challenge unjustified extrapolation. Researchers, clinicians, and health policy advisors should read this provocative book.”

The Wall Street Journal said: “Teicholz has a gift for translating complex data into an engaging forensic narrative. The Big Fat Surprise is a lacerating indictment of Big Public Health. More than a book about food and health or even hubris. It is a tragedy for our information age. From the very beginning, we had the statistical means to understand why things did not add up; we had a boatload of Cassandras, a chorus of warnings; but they were ignored, castigated, and suppressed. We had our big fat villain, and we still do.”

The American Journal of Clinical Nutrition said: “This book should be read by every nutritional science professional. All scientists should read it as an example of how limited science can become federal policy, well-research and clearly written. Teicholz compiled a historical treatise on how scientific belief (vs. evidence), nongovernment organizations, food manufacturers, government agencies, and moneyed interests promised more than they could deliver and, in the process, quite possibly contributed to the current worldwide obesity epidemic.”

It is not only publications, but renowned medical doctors praised it. I want to share two of them.

One of the most outstanding recognition of Nina’s work was by a respected medical doctor and best-selling author, David Perlmutter, M.D., who testified on the back cover of the book. He said:

“Nina Teicholz reveals the disturbing underpinnings of the profoundly misguided dietary recommendations that have permeated modern society, culminating in our overall health decline. But The Big Fat Surprise is refreshingly empowering. This wonderfully researched story provides the reader with total validation for welcoming healthful fats back to the table, paving the way for weight loss, health, and longevity.”

The second one is from another reputable medical doctor Michael R. Eades, M.D., author of the New York Times bestseller.

“This meticulously researched book thoroughly dismantles the current dietary dogma that fat — particularly saturated fat — is bad for us. Teicholz brings to life the key personalities in the field and uncovers how nutritional science has gotten it so wrong. There aren’t enough superlatives to describe this journalistic tour de force. I read it twice: once for the information and again just for the writing.” [Source for Citations]

As you can understand from these testimonials, Nina significantly contributed to nutrition science by debunking the most challenging myth of our century.

I am convinced not only of the benefits of healthy fat from these investigations but also based on my decades of experiments by replacing carbs with healthy fats as an energy source.

Still, some people might call me outlandish for consuming around 200 grams of fat daily. However, I am delighted to transform my health from a prediabetic to an insulin-sensitive body with excellent physical and mental health.

Achieving my dream body after 50 and feeling younger than ever are just bonuses of switching from a sugar-burning to a fat-burning metabolism.

Now let me introduce Gary.

2 — Contributions of Gary Taubes [Carbs]

Gary Taubes, 66, is an experienced journalist with science degrees from Harvard, Stanford, and Columbia University. He is a deep thinker and rigorous investigator, gaining the confidence of the public and experts.

Gary’s approach to the nutritional situation is from the sugar angle. His focus is on the hormonal aspect of fat gain.

Like me, Gary believes that fat loss has nothing to do with calories as hormones determine the results.

Gary challenged the norm of “calories in-out” as not the explanation for obesity. He demanded a more scientific and satisfactory answer to metabolic disorders like type II diabetes causing millions of death and suffering globally.

Backed up by science, Gary's best-selling books had a global effect informing millions of readers. They are:

“Good Calories, Bad Calories”

“Why We Get Fat: And What To Do About It”

“The Case Against Sugar”

In addition to rigorous content, Gary also uses logic and effective language for readers to understand complex points with metaphors and analogies.

For example, to explain the calorie hypothesis, he uses the analogy, “Eating more calories than are burned is meaningless, like saying a room gets more crowded when more people enter than leave.”

Another analogy he uses: “excess calories cause accumulation of excess body fat, is logically identical to saying that excess money causes accumulation of excess wealth.”

After reading his books and watching many public shows in the media, I understand that Gary wants four immediate changes. His focus is on the United States as a citizen, but his points relate to all nations in my observations.

Improve the quality of nutrition science with rigorous experiments.

Encourage obesity researchers and clinicians to understand the role of metabolic hormones in weight gain.

Convince citizens to reduce sugar consumption substantially, specifically from sugary drinks.

Shift the scrutiny from saturated fats to refined carbs.

The problem with nutrition science is the lack of funds from governments. As Gary points out, nuclear physics and space programs spend billions of dollars to prove a theory, and pharmacologists spend billions on drugs.

However, the nutrition research community doesn’t have such a luxury as there are no incentives for researching food. Thus, the only alternative for scientists is to conduct research funded by food companies.

I want to conclude this section with a sharp observation from his book titled Good Calories, Bad Calories.

“By 1977, when the notion that dietary fat causes heart disease began its transformation from speculative hypothesis to nutritional dogma, no compelling new scientific evidence had been published.

What had changed was the public attitude toward the subject.

Belief in saturated fat and cholesterol as killers achieved a kind of critical mass when an anti-fat, anti-meat movement evolved independently of the science.”

3 — Acknowledgment to Pioneering Scientists and Nutritionists

Thousands of medical and nutrition scientists challenge and attempt to change the misinformation and misconceptions. It is impossible to mention all.

But as one of the oldest, I’d like to acknowledge Emeritus Professor Stephen Phinney (an M.D. and a Ph.D. in nutrition), who popularized nutritional ketosis based on stringent scientific facts.

Ketosis made the most significant impact on my physical and mental health, making my body fat adapted. Dr. Phinney increased my confidence as he did for thousands of people who transformed their health.

Over the last two decades, I came across many dieticians and nutritionists who trained and specialized in ketogenic diets and time-restricted eating, empowering vulnerable people suffering from metabolic conditions.

Despite the challenges of the norms, it is inspiring to see a new generation of dieticians and nutritionists specializing in “low-carb, adequate bioavailable protein, high-fat diets.”

When I was prediabetic and suffering from metabolic syndrome at a young age, a qualified nutritionist recommended consuming at least 300 grams of carbs to stay healthy. Unfortunately, her suggestion lowered my confidence at the time as she was adding fuel to my fire, giving me more nightmares.

However, I didn’t blame the nutritionist as she did not make the recommendation with ill intentions but lack of information and misrepresentation in the literature and government guidelines.

From a nutritional perspective, I also want to acknowledge medical doctors and psychiatrists who removed the fear of animal-based diets.

I found medical doctors like Georgia Eid, Sean Baker, and Paul Saladino, who debunked the ridiculous conclusions of epidemiological studies on animal-based diets comparing apples with oranges.

Conclusions and Takeaways

Neither fats nor carbs are enemies if used correctly. Like all good things, they create paradoxical situations, as I explained in two different articles, one for sugar and one for cholesterol paradox.

The critical point is to understand the hormonal effects of these macronutrients. As I explained before, hormones play a crucial role and are more important than calories in fat loss or gain.

Even though my preferred energy source (75%) comes from healthy fats and 25% bioavailable proteins, I am not against carbs. When consumed carefully, some people might thrive with complex carbs provided they don’t have carb intolerance like me.

The problem occurs due to the overconsumption of refined carbs, giving too much sugar to the body, rising insulin, and putting it in a metabolically disadvantaged position.

Even though healthy fats can be enough for some people to get the required energy, it is also possible to use fats and carbs in different ratios to create metabolic flexibility.

Unfortunately, as healthy fats are demonized unfairly, some people fear adding them to their diet. One of the reasons for fat phobia was the fear of cholesterol for cardiovascular diseases, ignoring chronic inflammation.

The fear is valid to some extent in the proper context, but it served society like throwing the baby with the bathwater. What is the point of losing our precious baby due to dirty water?

Unfortunately, fatphobia is real and poses risks to the public. Refraining from healthy fats and overconsuming refined carbs is one of the reasons for the rise of metabolic diseases.

Sponsored studies confused the public, inexperienced scientists, and governments, making refined carbs heroes and healthy fats villains.

Some countries are aware of this fact and have started taking precautions. There is an attempt to turn the food pyramid upside down. Some countries even consider putting a tax on sugar to lower obesity risks.

It is time to collectively address the risks of the obesity epidemic and lower the chances of type II diabetes, causing problems to 442 million.

In addition, obesity is a risk factor for cardiovascular diseases killing millions of people. It is also a risk factor for cancers and mental health disorders.

The combined effects of an inadequate diet, poor sleep, and sedentary life are the most significant risks for metabolic and mental health disorders.

We can reduce the risks by changing our lifestyle and improving our nutrition, sleep, rest, fun, and movement.

Thank you for reading my perspectives. I wish you a healthy and happy life.

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