No 90: The History of Diets and The Fat Heretics
I love food. I love feeling full, and I have had to battle an expanding waistline, ever since I was a chubby 12 year old.
Unsurprisingly, this has left me with an unquenchable curiosity about diet, obesity and preventative medicine. Partly out of self-interest and partly because I want to be able to help my patients.
Something, that has usually worked for me, is a low carb diet, which I first tried as the Atkin’s diet. Roughly, once a year, I realise I need to tighten my belt and cut the carbs again.
I have recently been reading Prof Tim Noake’s book and it has inspired me to use ChatGPT to produce a history of diet and fat heretics.
Compiling this timeline and history of diet advice has been fascinating. My take home lessons have been that for most of human history the “experts” and religious leaders have advised “balance and moderation”. In the 1800s, western civilisation “re-discovered” that you don’t “need” to eat carbohydrate and that you can lose fat by eating fat. Since then it has been amazing how this knowledge has been buried by more “experts” and then re-discovered. It is also fascinating how many books there have been on the subject and how they all say more or less the same thing without acknowledging each other!
My last comment on this is not original, but it is so interesting to document and map out the overlap between diet and religion. Nothing has really changed in 6000 years.
The Timeline of Diet Advice
Ancient Civilizations (4000 BCE – 500 CE)
13th Century BCE: The Torah, or Jewish dietary laws
5th Century BCE – Hippocrates’ Dietary Advice, "Regimen in Health"
100 AD/CE – The Hebrew Bible
1st Century CE – "Shennong Bencao Jing" (The Classic of Herbal Medicine)
2nd Century BCE – "Huangdi Neijing" (The Yellow Emperor’s Inner Canon)
609 to 632 AD/CE - The Quran dietary guidelines
10th Century CE – "The Canon of Medicine" by Avicenna (Ibn Sina)
12th Century – "The Book of Simple Medicine" by Ibn al-Baitar
1500s – Paracelsus and Dietary Advice
1747 – "Lind’s Treatise on Scurvy" by James Lind
1770 - Lavoisier discovered metabolism
1794 – "A Treatise on Food and Diet" by William Buchan
1824 – "The Practice of Physic" by John Mason Good
1860 – "The Chemistry of Food" by Justus von Liebig
1863 – "Letter on Corpulence" by William Banting
1886 – "The Physiology of Taste" by Jean Anthelme Brillat-Savarin
1894 – First U.S. Dietary Guidelines (Wilbur O. Atwater)
1916 – "Food for Young Children" and "How to Select Food" by Caroline Hunt
1930s-1940s – Discovery of Vitamins
1934 - The Science and Fine Art of Fasting by Herbert M. Shelton
1939 – "Eat Well & Stay Well" by Ancel Keys and Margaret Keys
1943 – U.S. "Basic 7" Guidelines
1950–1970: The Low-Fat Movement and Heart Disease
1950 – The Framingham Heart Study
1963 – The Minnesota Business Mens’ Study. A Keys.
1966 - Keys A, Epidemiological studies related to coronary heart disease: characteristics of men aged 40-59 in seven countries.
1972 – Dr. Atkins' diet revolution; the high calorie way to stay thin forever
1977 – U.S. Dietary Guidelines and The McGovern Report
1979 - Pritikin Program for Diet and Exercise by Nathan Pritkin and Patrick McGrady
1980s–1990s – Low-Fat Craze
1981 - A. Keys. Ten-year mortality in the Seven Countries Study.
1984 – A Keys et al. The seven countries study: 2,289 deaths in 15 years
1992 – U.S. Food Pyramid
1996 – "Protein Power" by Dr. Michael Eades and Dr. Mary Dan Eades
2002 – "The New Atkins for a New You" by Dr. Eric Westman, Dr. Stephen Phinney, and Dr. Jeff Volek
2008 – "The Art and Science of Low Carbohydrate Living" by Dr. Stephen Phinney and Dr. Jeff Volek
2010 - Why We Get Fat: And What to Do About It by Gary Taubes
2011 – "The Art and Science of Low Carbohydrate Performance" by Dr. Stephen Phinney and Dr. Jeff Volek
2015 – U.S. Dietary Guidelines
2016 - Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars
2017 – The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet by Nina Teicholz
2018 – "The Complete Guide to Fasting" by Dr. Jason Fung and Jimmy Moore
2019 - Lies My Doctor Told Me: Medical Myths That Can Harm Your Health by Dr Ken D. Berry
2020 – U.S. Dietary Guidelines
2021 - The Clot Thickens: The enduring mystery of heart disease by Dr Malcolm Kendrick
2023 - Outlive: The Science and Art of Longevity by Dr Peter Attia
2024 - Gary Taubes Collection 2 Books Set (Rethinking Diabetes & The Case for Keto) by Gary Taubes
Ancient Civilizations (4000 BCE – 500 CE)
13th Century BCE: The Torah, or Jewish dietary laws, known as Kashrut, includes many rules about diet and food preparation. Some of these rules include:
Land animals: Only animals that have split hooves and chew their cud are kosher, such as sheep and cows. Pigs are not kosher because they are not ruminants.
Seafood: Seafood must have fins and scales, and shellfish is not allowed.
Birds: Only clean birds, which are birds that do not eat other animals, are kosher.
Meat and dairy: Meat and dairy cannot be eaten together. The Torah says, "Do not boil a kid in its mother's milk" (Exodus 23:19).
Blood: Blood must be drained from meat or cooked out of it before it is eaten.
Eggs: Eggs from clean birds are permitted, but eggs from unclean birds are forbidden.
Grape products: Grape products made by non-Jews may not be eaten.
Utensils: Utensils that have come into contact with meat may not be used with dairy, and vice versa.
Fruits and vegetables: Fruits and vegetables are permitted, but must be inspected for bugs.
5th Century BCE – Hippocrates’ Dietary Advice, "Regimen in Health"
Often regarded as the "Father of Medicine," Hippocrates emphasized moderation in diet and lifestyle. His dietary recommendations focused on a balanced diet of grains, fruits, vegetables, and lean meat. He believed that food could serve as medicine. He advised people to avoid excesses and believed that diseases were linked to poor diet.
100 AD/CE – The Hebrew Bible
The Bible does not prescribe a specific diet, but it does offer guidance on eating habits and food laws:
Dietary restrictions: The New Testament instructs Christians to avoid eating food sacrificed to idols, blood, and meat from strangled animals. The Bible also has specific laws for eating certain foods, including:
Meat: Only animals with a split hoof and that chew the cud are permitted.
Fowl: Birds of prey, birds that eat carrion, certain waterbirds, and other birds are forbidden. Poultry, pigeons, and doves are permitted.
Fish: Only fish with fins and scales are permitted, excluding shellfish and fish with fins but no scales.
Insects: Locusts, katydids, crickets, and grasshoppers are permitted, but other flying insects with four feet are forbidden.
Balance: The Bible emphasizes the importance of balance between healthy restraint and enjoying rich foods.
The Daniel Fast: Based on a passage in the Bible, this vegan diet is a method of spiritual fasting that excludes sugars, refined carbs, caffeine, and alcohol
1st Century CE – "Shennong Bencao Jing" (The Classic of Herbal Medicine)
Often attributed to Shennong, the mythical Chinese emperor, this work focuses on the medicinal properties of food and herbs. It classifies foods and herbs based on their effects on the body, emphasizing a natural diet of grains, fruits, and herbs for health and longevity.
2nd Century BCE – "Huangdi Neijing" (The Yellow Emperor’s Inner Canon)
This ancient Chinese medical text attributed to Huangdi, the Yellow Emperor, includes early Chinese thoughts on diet, emphasizing the role of food in maintaining balance and health. It discusses how different foods can influence the body’s internal energy (Qi) and emphasizes the importance of seasonal and individualized diets.
609 to 632 AD/CE - The Quran mentions several dietary guidelines, including:
Halal and haram foods: The Quran states that Muslims should eat halal (permissible) foods and avoid haram (forbidden) foods. Halal foods include fruits, vegetables, eggs, and milk and dairy products. Haram foods include pork, blood, crustaceans, and alcohol.
Foods to eat: The Quran recommends eating wholesome foods that are lawful, and mentions honey, dates, milk, semolina, game, and wine.
Balanced diet: The Prophet Muhammad encouraged a balanced diet that included a variety of foods from different food groups, such as fruits, vegetables, grains, and lean meats.
10th Century CE – "The Canon of Medicine" by Avicenna (Ibn Sina)
Avicenna, a Persian physician, wrote extensively on health, including nutrition, in this influential work. He described how different foods affect the body’s "humors" (blood, yellow bile, black bile, and phlegm) and offered detailed dietary recommendations for various ailments. The text was foundational for both Eastern and Western medicine for centuries.
Medieval to Renaissance Periods (500 CE – 1600 CE)
12th Century – "The Book of Simple Medicine" by Ibn al-Baitar
An extensive Arabic text that classified foods and their health effects, drawing on the traditions of Galen and Hippocrates. This work provided detailed dietary guidelines for maintaining health and treating illness through food.
1500s – Paracelsus and Dietary Advice
The Swiss physician Paracelsus challenged the conventional medical views of the time, focusing on the importance of minerals and foods in promoting health. He believed that a proper diet was central to healing and maintaining well-being.
18th Century – Early Foundations of Modern Nutrition (1700–1800)
1747 – "Lind’s Treatise on Scurvy" by James Lind
Scottish physician James Lind demonstrated that citrus fruits could prevent scurvy in Royal Navy sailors. His work laid the foundation for the study of vitamins and deficiency diseases.
1770 - Lavoisier discovered metabolism in 1770, which is the process by which the body converts food and oxygen into heat and water to create energy. Other early nutritionists began to understand the roles of carbohydrates, proteins, and fats as components of food, though no formal dietary advice emerged yet.
1794 – "A Treatise on Food and Diet" by William Buchan
Buchan advised that a balanced diet consisting of meats, grains, and vegetables was essential for maintaining health. Buchan warned against overeating and excessive indulgence in alcohol.
19th Century – Emergence of Nutritional Science and Theories of a Balance Diet (1800–1900)
1820s-1830s – Early Understanding of Macronutrients
1824 – "The Practice of Physic" by John Mason Good
Good’s work summarized the prevailing medical knowledge of the time, including dietary advice. He emphasized moderation in food intake and the importance of a varied diet for maintaining health.
1840s–1850s: William Banting’s Struggles with Obesity
William Banting (1796–1878), an English coffin maker, struggled with obesity for much of his life. He tried various methods to lose weight, including increasing exercise, cutting calories, and taking medicinal remedies, but all failed.
Banting’s weight problems led to hearing issues, for which he sought medical help. In 1862, he consulted Dr. William Harvey, an ear, nose, and throat specialist. Dr. Harvey had recently attended a lecture on diabetes, where the role of carbohydrates in blood sugar regulation was discussed, based on the research of French physiologist Claude Bernard.
1860 – "The Chemistry of Food" by Justus von Liebig
Liebig emphasized the importance of proteins for tissue repair and considered carbohydrates and fats primarily as sources of energy. This was one of the first books to offer scientific insight into the nutritional value of food.
1862: Development of the Banting Diet
Inspired by Bernard's work, Dr. Harvey theorized that reducing carbohydrate intake could help Banting lose weight. He prescribed a low-carbohydrate diet focused on cutting out sugars, starches (bread, potatoes, and sweets), and beer, while allowing liberal amounts of proteins (meat, fish) and fats (butter, cream).
Banting began this diet, and within a year, he lost over 45 pounds (20 kg) and improved his overall health. He was so impressed with the results that he decided to write about his experiences.
1863 – "Letter on Corpulence, Addressed to the Public " by William Banting
This pamphlet by William Banting is one of the earliest examples of a popular low-carbohydrate, high-fat diet. Banting's weight loss success with a simple diet low in sugar and starch made this diet widely known in England and the U.S. It was one of the first instances where the general public was introduced to the concept of carbohydrate restriction as a means to lose weight.
1860s–1870s: Public Reception and Criticism
The Banting Diet quickly gained a large following, and the term “banting” became synonymous with dieting or losing weight. It became so popular that in the late 19th century, “to bant” was commonly used as a verb meaning to go on a diet.
Despite its popularity, Banting’s diet faced criticism from some medical professionals and nutritionists who were skeptical of restricting carbohydrates and fats while allowing liberal consumption of meat and animal products. At the time, there was still limited scientific understanding of nutrition, metabolism, and the role of carbohydrates in obesity.
1886 – "The Physiology of Taste" by Jean Anthelme Brillat-Savarin
A French lawyer and epicure, Brillat-Savarin emphasized the pleasure of eating but warned against sugar and flour, predicting that they contributed to obesity and ill health. His views foreshadowed the low-carbohydrate movement.
20th Century – The Rise of Dietary Guidelines (1894–2000)
1894 – First U.S. Dietary Guidelines (Wilbur O. Atwater)
Atwater, considered the father of modern nutrition science, developed early guidelines emphasizing a balance between carbohydrates, proteins, and fats for energy. He advised moderation and variety, recognizing the calorie as a measure of energy.
1916 – "Food for Young Children" and "How to Select Food" by Caroline Hunt
One of the first dietary guidelines issued by the U.S. Department of Agriculture (USDA). It aimed at ensuring adequate nutrition for children, encouraging balanced meals from five food groups: milk/meat, cereals, vegetables/fruits, fats, and sweets.
1930s-1940s – Discovery of Vitamins
The discovery of vitamins led to a major shift in dietary advice, focusing on the importance of micronutrients like Vitamin C, Vitamin D, and B-vitamins for preventing deficiency diseases like scurvy and rickets. This period saw the recommendation of fortified foods.
1939 – "Eat Well & Stay Well" by Ancel Keys and Margaret Keys
Ancel Keys was a prominent figure in promoting the idea that dietary fat, particularly saturated fat, contributed to heart disease. His research influenced decades of low-fat dietary advice.
1943 – U.S. "Basic 7" Guidelines
Developed during World War II, these guidelines promoted the idea of eating from seven food groups, including milk, meat, bread, cereals, and vegetables. This was aimed at maintaining health during times of food rationing.
1950–1970: The Low-Fat Movement and Heart Disease
In the 1950s, the low-carb, high-fat approach of Banting was revisited by Dr. Alfred Pennington, who advocated for the restriction of carbohydrates for weight loss.
1950s – Early Low-Fat Guidelines
The Framingham Heart Study began linking high cholesterol and saturated fat intake to heart disease. This was the beginning of widespread dietary advice to reduce fat consumption, particularly saturated fats. Government guidelines and popular books began promoting the idea that reducing fat intake, especially animal fat, could prevent heart disease.
1958 – "Eat Fat and Grow Slim" by Richard Mackarness
Contradicting the emerging low-fat trend, Mackarness's book advocated for a high-fat, low-carbohydrate diet, claiming it led to weight loss and better health, foreshadowing the future low-carb/keto diet movement.
1963 - https://www.ahajournals.org/doi/10.1161/01.CIR.28.3.381 Coronary Heart Disease among Minnesota Business and Professional Men Followed Fifteen Years. ANCEL KEYS, PH.D., HENRY LONGSTREET TAYLOR, PH.D., HENRY BLACKBURN, M.D., JOSEF BROZEK, PH.D., JOSEPH T. ANDERSON, PH.D., and ERNST SIMONSON, M.D.
1966 - Keys A, Aravanis C, Blackburn HW, Van Buchem FS, Buzina R, Djordjević BD, Dontas AS, Fidanza F, Karvonen MJ, Kimura N, Lekos D, Monti M, Puddu V, Taylor HL. Epidemiological studies related to coronary heart disease: characteristics of men aged 40-59 in seven countries. Acta Med Scand Suppl. 1966;460:1-392. PMID: 5226858.
1972 – "Dr. Atkins' Diet Revolution" by Robert Atkins
This book reintroduced the idea of a low-carbohydrate, high-fat diet as a method for weight loss and health improvement, challenging the prevailing low-fat diet advice. It became one of the most influential works promoting the idea of a high-fat diet for weight loss and health.
1970s – "Dietary Goals for the United States" (U.S. Senate)
In 1977, the U.S. Senate's McGovern Report recommended reducing fat intake to combat rising rates of heart disease. It suggested lowering dietary fat to 30% of total caloric intake and increasing carbohydrates to 55-60%. It advised people to consume more carbohydrates and whole grains while limiting red meat and high-fat dairy. It also advised reducing sodium intake. This guidance would dominate public health for the next 50 years.
1979 - The “Pritikin Program" promoted very low-fat diets to reverse heart disease. These diets emphasized vegetables, grains, and low-fat products, leading to public avoidance of dietary fats.
1981 - A. Keys. Ten-year mortality in the Seven Countries Study. Scandia International Symposium, 1980H. Bostrom, N. Ljungstedt (Eds.), Medical Aspects of Mortality Statistics, Almquist and Wiksell, Stockholm (1981), pp. 15-36
1984 – A Keys et al. The seven countries study: 2,289 deaths in 15 years. Preventive Medicine. Volume 13, Issue 2. March 1984, Pages 141-154. https://doi.org/10.1016/0091-7435(84)90047-1
1980s–1990s – Low-Fat Craze
1992 – U.S. Food Pyramid
The iconic Food Guide Pyramid placed grains at the base, encouraging 6-11 servings per day, while fats and oils were recommended to be eaten sparingly. This cemented the low-fat, high-carb dietary approach for a generation.
1993 - The Ornish Diet, a very low-fat diet to reverse heart disease. These diets emphasized vegetables, grains, and low-fat products, leading to public avoidance of dietary fats.
1999 – "Protein Power" by Dr. Michael Eades and Dr. Mary Dan Eades
The Eades' book emphasizes the importance of fat and protein in the diet while minimizing carbohydrate intake. It suggests that consuming fats leads to better metabolic health and weight control.
21st Century – The Rise of Low-Carb, High-Fat Diets and Personalization (2000–Present)
2002 – "The New Atkins for a New You" by Dr. Eric Westman, Dr. Stephen Phinney, and Dr. Jeff Volek
A modernized version of the Atkins Diet, this book helped reignite the low-carbohydrate, high-fat diet trend for weight loss and health management.
2004 – "Good Calories, Bad Calories" by Gary Taubes
This book critically examined the low-fat dietary recommendations of the past decades, arguing that carbohydrates, not fats, were the primary cause of obesity and chronic diseases.
2008 – "The Art and Science of Low Carbohydrate Living" by Dr. Stephen Phinney and Dr. Jeff Volek
This book delves into the science of low-carb, high-fat diets and their benefits for health, particularly in the context of metabolic diseases. Phinney and Volek are renowned researchers in the field of ketogenic diets.
2010 – "The Primal Blueprint" by Mark Sisson
Sisson’s book promotes a high-fat, moderate-protein, low-carb diet, drawing inspiration from evolutionary biology. It is based on the idea that humans thrive on a diet rich in fats and low in processed carbohydrates. This was the start of the Paleo Diet movement.
2011 – "The Art and Science of Low Carbohydrate Performance" by Dr. Stephen Phinney and Dr. Jeff Volek
A follow-up to their earlier book, this one focuses on athletes and performance, advocating for a high-fat, low-carbohydrate approach to optimize physical endurance and metabolic efficiency.
2013 - “The Real Meal Revolution” by Professor Tim Noakes, a sports scientist and nutritionist. The book re-popularized the Banting Diet approach as part of the a low-carb, high-fat (LCHF) movement in South Africa.
Noakes rebranded the Banting Diet for the 21st century, advocating for the elimination of processed carbohydrates and sugars, while promoting healthy fats and whole foods. This revival of Banting's ideas sparked widespread debate within the nutritional community, particularly regarding the diet's effectiveness and long-term health impact.
2014 – "Keto Clarity" by Jimmy Moore and Dr. Eric Westman
This book breaks down the science behind the ketogenic diet and promotes the high-fat, low-carb approach for improving health and achieving weight loss.
2015 – U.S. Dietary Guidelines** (Updated)
The updated guidelines shifted focus slightly, advising for "healthy fats" (like those in olive oil and nuts) and reducing the emphasis on limiting dietary cholesterol. It also reflected the growing recognition that not all fats are harmful.
2017 – "The Keto Reset Diet" by Mark Sisson
A more structured plan based on the high-fat ketogenic diet, Sisson offers practical steps for adopting a high-fat, low-carb lifestyle to reset metabolism and improve health.
2017 – "The Big Fat Surprise" by Nina Teicholz
A deeply researched book challenging the idea that saturated fat is harmful. Teicholz’s work presents evidence that high-fat diets, including those rich in saturated fats, can be part of a healthy diet.
This book critically analyzed how fats, particularly saturated fats, were wrongly demonized in the 20th century. Teicholz argues that high-fat diets can be part of a healthy lifestyle, influencing the ongoing re-evaluation of dietary fats in the scientific community.
2018 – "The Complete Guide to Fasting" by Dr. Jason Fung and Jimmy Moore
While focusing on fasting, this book also recommends high-fat diets, particularly ketogenic and low-carb high-fat (LCHF) diets, as a means to support metabolic health.
2020 – "The Carnivore Code" by Dr. Paul Saladino
Dr. Saladino promotes an animal-based, high-fat diet, which includes large amounts of saturated animal fats, as a means of improving health and treating chronic diseases.
2020 – U.S. Dietary Guidelines (Updated)
The latest U.S. Dietary Guidelines placed less emphasis on limiting fats, particularly dietary cholesterol, and promoted more balance in overall food intake, with a focus on whole foods and reducing added sugars.
While still recommending moderation in fats and carbohydrates, the 2020 guidelines emphasize a more balanced approach, focusing on whole foods, reducing added sugars, and promoting healthy fats rather than blanket restrictions on fat.
Conclusion
From ancient Greek and Chinese medical texts that emphasized balance and the medicinal properties of food to modern debates about fats and carbohydrates, the history of diet advice is one of evolving understanding and shifting paradigms.
The 20th century saw a dominant focus on low-fat diets, but the 21st century has brought a resurgence of interest in low-carb, high-fat approaches, highlighting the ongoing search for the optimal human diet.
The rise of high-fat diet literature in the mid-to-late 20th century, beginning with Mackarness and Atkins, marked a turning point in diet discussions. Since then, a growing body of literature has argued for the benefits of high-fat, low-carb diets, especially for weight loss, metabolic health, and chronic disease prevention.
The Banting Diet has a fascinating history as one of the earliest popular low-carbohydrate diets, originating in the mid-19th century. It was named after William Banting, an English undertaker who popularized the approach after it helped him lose a significant amount of weight. The diet was notable for its promotion of high-fat, low-carbohydrate eating, which was unusual for its time.
Key Features of the Banting Diet
The original Banting Diet, as outlined by William Banting, had the following key principles:
Avoid: Sugars, starches (bread, pasta, potatoes), beer, and dairy products high in lactose.
Allow: Meat (beef, lamb, pork), fish, poultry, and fats like butter and cream.
Encourage: Vegetables and some fruits low in carbohydrates, such as apples and berries.
Thank you for reading. This text was originally produced by ChatGPT but then editted and added to by myself. I have tried to double check all of the referenced material, but if you find a mistake then I apologise.
Many thanks for reading. If you have any suggestions for important books or guidelines or discoveries that I have missed then please let me know.
Interesting red. Makes you wonder if, in another 50 years, we’ll be rediscovering the same ideas once again 😅