102 THE CHINA STUDYUnderstanding that diet can cause small shifts in calorie metabo-
lism that lead to big shifts in body weight is an important and useful
concept. It means that there is an orderly process of controlling body
weight over time that does work, as opposed to the disorderly process
of crash diets that don't work. It also accounts for the frequent observa-
tions (discussed in chapter six) that people who consume low-protein,
low-fat diets composed of whole plant foods have far less difficulty with
weight problems, even if they consume the same, or even slightly more,
total calories.DIET AND BODY SIZE
We now know that eating a low-fat, low-protein diet high in complex
carbohydrates from fruits and vegetables will help you lose weight. But
what if you want to become bigger? A desire to be as big as possible
is pervasive in most cultures. During the colonial period in Asia and
Africa, Europeans even considered smaller people to be less civilized.
Body size seems to be a mark of prowess, manliness and dominance.
Most people think they can be bigger and stronger by eating protein-
rich animal-based foods. This belief stems from the idea that consuming
protein (a.k.a. meat) is needed for physical power. This has been a com-
mon notion the world over for a long time. The Chinese have even of-
ficially recommended a higher-protein diet in order to encourage bigger
athletes and to better compete in the OlympicS. Animal-based foods have
more protein, and this protein is considered to be of "higher quality." Ani-
mal protein enjoys the same reputation in a rapidly modernizing China
as everywhere else.
There is, however, a problem with the idea that consuming animal-
based foods is a good way of becoming bigger. The people who eat the
most animal protein have the most heart disease, cancer and diabetes. In
the China Study; for example, animal protein consumption was associated
with taller and heavier! people, but was also associated with higher levels
of total and bad cholesterolY Furthermore, body weight, associated with
animal protein intake,! was associated with more cancerII-III and more cor-
onary heart diseaseY It seems that being bigger, and presumably better,
comes with very high costs. But might it be possible for us to achieve our
full growth potential, while Simultaneously minimizing disease risks?
Childhood growth rates were not measured in the China Study but
adult height and weight were. This information proved surprising.
Consuming more protein was associated with greater body size (III for