Food for Life, page 56
game meats, 257
garbanzo beans, see chickpeas
garlic, 159
gastrointestinal (GI) system, see gut
gelatine, 268
genetically engineered (GE) food, 90, 102–4
genetically modified (GM) food, 87, 90, 102–4
genetics, 92–100
genetic sequencing technology, 3
geosmin, 150
Germany, 224–5, 265, 376, 389
Ghana, 354
ghee, 409
ginger, 384
glucose, 336, 338–40
see also blood glucose
gluten-free foods, 195–6
glycaemic index (GI), 26–7, 143, 341
GlycanAge test, 46
glycans, 45–6
glyphosate, 85–6
gnocchi, 205
goat meat, 256–7
goji berries, 140–41
gooseberries, 134
gout, 244
gram flour, 178
granola, 189
Grape Seed Extract (GSE), 138–9
grapefruits, 129–30
grapes, 138–9, 146–7
Greece, 270, 294, 306, 320, 404
Greek Empire, 14, 126, 204, 345, 372
green beans, 71
Greenberg, Paul, 277
Greencheese Experience, The, 326–7
greenhouse gas emissions, 81–2, 102
Greenpeace, 102
Greggs, 258
Grigson, Jane, 289
growth hormones, 253
guacamole, 164
Guillain-Barré syndrome, 265
gummy bears, 267–8
gut, 43–5
‘leaky gut’, 30
inflammation of, 19, 50–51
large intestine (colon), 3, 5, 29
small intestine, 5, 26, 29
see also microbiome
H
Haber, Fritz, 101
Hadza people, 117, 134, 191, 242, 341–3
haggis, 264
halal meat, 243
halloumi, 320
ham, 261
hares, 257
haricot beans, 172
harkarl (fermented shark), 291
Harvard T.H. Chan School of Public Health, 28
heart disease, 244–7, 308, 364
Heinz, 76, 172, 414
Hellman’s, 415
‘heme’, 39, 105
hemp, 410
hemp seeds, 369
Henry VIII, King of England, 383
hepatitis E, 265
herbicides, 84–7, 88, 346–7
herbs, 67, 380–81
herring, 275, 278, 280, 291–2
Hershey, 348, 350, 352
high-fructose corn syrup (HFCS), 185
high-resolution mass spectrophotometry, xiii
Hippocrates, x
home-grown vegetables, 111
honey, 336, 340–45
benefits of, 343–4
fake honey, 346
manuka honey, 344, 346
royal jelly, 345
horse meat, 257
‘horsegate’ scandal (2013), 61–2
HP sauce, 416
Huel, 110
hummus, 178
Hungary, 376, 385
Huron people, 184
hydrogenated fats, see trans fats
hydrogenation, 324–5
I
IBS (Irritable Bowel Syndrome), 3, 221
Iceland, 291, 307
ICI, 239
immune surveillance systems, 23
immune system, 6–9, 41–52, 309
adaptive immunity, 43
ageing and, 45–6
autoimmunity, 7, 43
‘immune boosting’, 46–8, 52
innate immunity, 42–3
immunotherapy, 44–5, 235–6
Impossible Foods Inc., 104–5
Incas, 183, 186
India, 86, 143, 198, 200, 226, 334, 337, 379
Indonesia, 174–5, 386
Industrial Revolution, 215
injera, 226
insects, 133
bees, 345, 346–7
as food, 108, 258
insulin, 26–7
Inuit people, xvi
inulin, 142, 158–9
iodine deficiency, 323–4
Ireland, 161, 292, 317
iron, 39, 75
Iron-ox Co., 109
Islam, 62, 243, 248, 257
isomalt, 360
Israel, 176
Italy, 36, 173, 204–7, 226, 252, 253, 279, 317
Ivory Coast, 354
J
Jamon Iberico de Belota, 261
jams, 69
Japan, 173–4, 198, 200, 227, 250–51, 254, 269, 279–80, 292–3, 389
Jefferson, Thomas, 209
jellyfish, 289–90
Johns Hopkins Hospital, Baltimore, 237
Judaisim, 62, 227, 243, 248, 257, 269
juices, 69–70, 130–32, 397
Jukes, Thomas, 252
Jungle (insect protein), 108
JUST eggs, 334
K
‘K-rations’, 31
Kadoorie Biobank study, China, 125, 147
kakadu plums, 130
Kazakhstan, 126, 257
kefir, 73, 310–11
Kellogg, John Henry, 186
Kentucky Fried Chicken (KFC), 265, 361
ketchup, 414–15
ketones, 136
‘khinkali’, 206
kidney beans, 169
Kimbell, Vanessa, 214
kimchi, 53, 73, 155–6, 377
recipe, 157
King’s College London, x, xiv, 3, 28
kiwi fruit, 137
kobe beef, 254–5
koji fungus, 173–4
kombucha, 73–4, 116–17, 412
kongorobi, 134
Kraft, 209–10, 315
L
Label Rouge, 252
Lack, Gideon, 177
Lactalis, 318
lactase gene, 297–8
lactobacilli, 378
lamb, 256
Lancet, 375
langoustines, 285
Laos, 200
Lauc, Gordan, 46
Lawson, Nigella, 331
Lea & Perrins, 415
lectin, 171
legumes, 169–81, 182
climate change and, 180
cooking, 169–71
see also names of individual legumes
lemons, 129
lentils, 169, 178–9
lettuce, 6, 153, 160
Lewis, Gary, 57–8
Lifesavers, 357
Liguria, Italy, 226
lima beans, 169
limes, 129
Lind, James, 23–4
liquid food, 109–10
liquorice, 358
listeria, 314, 320–21, 361
Little Duck Picklery, Dalston, 156
lobsters, 284
low-sodium diets, 374–5
lycopene, 75, 165–6
M
maca root, 391
macadamias, 367
macaroni cheese, 209
mackerel, 275, 278
Madagascar, 389–90
magnesium, 22
Maillard reaction, 76–7, 115, 220, 284
maitake mushrooms, 235
maize, see corn
Malaysia, 142, 344, 414
malnutrition, 30
Malthus, Robert, 101
Mandara, Giuseppe, 317
mandarins, 129
mangetout, 180
mangoes, 142–3, 146
mannitol, 360
maple syrup, 336, 340
Marcellino, Sister Noella, 314
margarine, 324–5, 411
Marine Stewardship Council (MSC), 282
Marks & Spencer, 214
Mars, Forrest, 199
Mars, 352
Massachusetts General Hospital, 28
Mayans, 183–4, 347
mayonnaise, 415
McDonald’s, 239, 262, 265–6
meal times, 96
Mease, James, 414
meat, 19–20, 39, 51–2, 71, 101, 116, 242–59
antibiotics in, 84, 87, 252, 254
cancer and, 20, 38–9, 77–8, 244–6, 266–7
climate change and, 80–81
cooking, 76–7
growth hormones in, 253, 254
health and, 244–7
meat fraud, 61–2, 282
meat substitutes, 104–7, 258
offal, 242–3
red meat, 246
slaughter of, 243–4, 250
white meat, 246
see also processed meats and names of individual meats
Mechnikoff, Ilya, 305, 308
medicines, 104
Mediterranean diet, xvi, 212, 380, 400–402
melatonin, 137–8
melons, 143–4, 146
Mendelian Randomisation, 39, 300
Menni, Cristina, 277
mercury, 281–2
metabolism, 26–8, 98, 117
Mexico, 183, 237, 340, 347, 389
microbes, see microbiome
microbiome, 3–9, 19, 29–32, 94–5, 97–8, 104, 109, 234–5, 387
ageing and, 45
fruit and, 125–6
immune system and, 43–5, 50–52
nuts and, 366–7
salt and, 378–9
yogurt and, 309
microbiome-accessible carbs (MACs), 235
microgreens, 111
microplastics, 282–3, 286–7
microwaves, 69, 74
milk, 72, 296–303
cow’s milk, 297–9, 302
fermented milks, 310–11
health and, 25, 298–300
low-fat and skimmed, 300–301
other animal milks, 302–3
plant-based ‘milks’, 82, 101, 323–4
storing, 72
mimolette, 319
Minimalist Baker, 327
mint, 357, 381
mint sweets, 356–7
Minute Maid, 130, 132
‘miracle foods’, 55–9, 136–7
miso, 173–4
mitochondria, 45
Miyoko’s Creamery, 327
Modena, Italy, 412–13
Mohamed, Prophet, 310
molasses, 339
molluscs, 285–9
Monteiro, Carlos, 33–4
Montezuma, 347
morels, 232
moringa, 391
mortadella/bologna, 262
Mother’s Pride, 36–7, 218
mozzarella, 316–17
‘MSC certified’ labelling, 63
MSG (Monosodium glutamate), 315
mTOR pathways, 300, 301, 305
muesli, 189–90
mushrooms, 22, 104, 107, 108, 116, 231–41, 391
magic mushrooms, 236–8
medicines and, 234–6
mussels, 286, 287–9
mustards, 388–9
mustard seed oil, 407
Myanmar, 200
mycoprotein, 239–40
myrosinase, 75
N
naan bread, 226
National Food Strategy (Dimbleby) report (2021), xiv, 80, 114
National Geographic, 276
natto, 174
Nature, 195
Nature Medicine, 27
navy beans, see haricot beans
Neat Egg, 334
nectarines, 128, 146
Nestlé, 348
Netherlands, 133, 151, 175, 228, 265, 280, 299, 324
nettles, 152, 391
New Zealand, 137, 256, 344, 346
NIH-AARP Study, 39
Nicaragua, 173
nigella seeds, 369
nitrates (NO3), 37–9, 51
nitric oxide (NO), 157
nitrites (NO2), 37–9, 260–64
nitrosamines, 38–9, 260–61
noni berries, 140
noodles, 204
instant noodles, 211
Normandy, France, 318
Norway, 176–7, 272, 274, 286
Nutella, 352
NutriNet-Santé, 89
nuts, 27, 363–7
health benefits of, 364–6
nut butters, 326, 370
see also names of individual nuts
NYU School of Medicine, 237
O
oats, 187–90
oat milk, 189
obesity, xi, 29, 36, 99, 245, 293, 339, 365
ageing and, 45–6
Ocean Spray, 139
octopus, 271
Odyssey (Homer), 319
oils, 78, 398–409, 410–12
extra virgin olive oil (EVOO), xvii, 78, 398–406
fake olive oil, 403–4
nut oils, 409–10
olive oil, 78, 399–404
smoke points, 404–7
see also names of individual oils
oleic acid, 175
oligosaccharides, 171, 177, 343
olive oil, see oils
olives, 398–402, 411
omega-3, 270–71, 275–8, 332–3, 366–9
onions, 74, 153, 158–9, 167
red onions, 151
oranges, 129, 130–32
blood oranges, 22
orange juice, 130–32
organic food, 83, 84–90
organophosphates, 86–7
Orlandini, Andrea, 326
osteoarthritis, 164, 277, 382, 384
Ottoman Empire, 42
overproduction of food, 101
oysters, 286, 287–9
P
Palaeolithic bakers, 193–4
palm oil, 408–9
pancakes, 227
paprika, 385
parasites, 4
Parkinson’s disease, 135, 233
parsley, 381
parsnips, 75, 167
passion fruit, 143
pasta, 67, 93, 204–12, 293
cooking, 210–11
ingredients, 206–9
multi-coloured pastas, 208–9
reheating, 209–10
whole-wheat, 208
pastries, 227–8
pea protein, 104, 108
peaches, 128–9, 146
peanuts, 175–7, 364
peanut allergy, 176–7
peanut butter, 175–6
peanut oil, 409
pearl barley, 190
pears, 127, 146
peas, 179–80
pectin, 127
pellagra, 184
pepper, 379–80, 382
peppermint, 357
peppers, 152
PepsiCo, 130, 162, 265, 396–7
Aquafina, 396
Pepsi, 39, 60, 339
Diet Pepsi, 358
persimmons (sharon fruit), 143
personalised nutrition, 26, 98–9, 110, 117–22
Peru, 183, 191, 272, 282
pesticides, 84–7, 88, 133, 346
pet food, 267–8
Philadelphia cheese, 315
phytates, 219
phytic acids, 170
phyto (leaf) chemicals, 21
phytosterols, 175
Piascledine, 164
pickles, 416
Pierre-White, Marco, 107
pigs, see pork
pimiento, 380
pine nuts, 367
pineapple, 137, 144
pinto beans, 170
Pip & Nut, 176
pizza, 316–17
plankton, 275, 278, 286
plant foods, 5–6, 20–23, 82, 101
diversity of, 28–9, 115
‘plant-paradox’ diet, 166
plums, 127–8, 146
polenta, 184
Polo mints, 357
polycyclic hydrocarbons, 77
polyphenols, 5–6, 21–2, 29–30, 47, 68, 75, 88, 151–3, 157, 170, 344
polysaccharides, 234
polyunsaturated fatty acids (PUFAs), 405
poppadoms, 226
poppy seeds, 369
pork, 248–9, 261
see also processed meats
porridge, 188–90
Portugal, 36
Post, Mark, 105
postbiotics, 7
Pot Noodles, 211
potassium, 376
potatoes, 67, 121, 161–3, 167
crisps/chips, 162–3
poultry, 249–53
prawns, 284–5
prebiotics, 7, 32, 112, 234–5
PREDIMED study, 364–5, 400–401, 405
pregnancy, 24, 85, 176, 276–7, 282, 359, 391
preserving food, 67–74
canning, 68–9, 275
drying, 68
fermentation, 31, 73–4, 154–7
freezing, 71–2, 121
jam-making, 69
juicing, 69–70
Pret a Manger, 217
PRIMM study, 8–9
Pringles, 34
probiotics, 5, 7, 31–2, 49–50, 112, 308, 309
processed meats, 20, 38–9, 248, 260–68
cancer and, 266–7
propolis, 345
prosciutto di Parma, 261
proteins, 25–6
prunes, 127–8
psilocybin, 236–8
pulses, see legumes
Pumpernickel, 224
pumpkin seeds, 369
puntarelle (winter chicory), 152
Puratos, Liege, 221
PURE study, 200, 300
Q
quince, 127
quinoa, 191–2
Quorn, 239–40
R
rabbits, 257
radicchio, 153
Ramsay, Gordon, 291
Rank-Hovis-McDougall, 239
rapeseed oil, 403, 406
raspberries, 133, 136–7
recycling, 83
red wine, 398
reheating food, 67, 201–2
reishi mushrooms, 235–6
resveratrol, 138
Reynolds, Cara, 137
Rice Krispies, 199
rice, 93, 103, 121, 173, 198–203
brown, 199–201
reheating, 201–2
white, 199–201
wild, 198
ricotta, 319
risk, 53–5
risottos, 201
rocket (arugula), 152–3
Roman Empire, 23, 194, 204, 287, 372, 372, 379
rosemary, 381
Roundup, 85–6, 190
royal jelly, 345
Ruello, Nick, 289
Rummo pasta, 208
Russia, 86, 272, 405
Rwanda, 173
rye, 224
S
Saatchi, Charles, 331
saccharine, 39, 359
saffron, 383–4
Saker, Dora, 314
salad cream, 415
salami, 261–3
saliva, 13–14
salmon, 103, 270, 272, 274–5, 278
salmonella, 250, 330–31, 333, 361, 415
salt, 260, 372, 373–9
additives, 376–7
fermented food and, 377–8
gourmet salt, 377
hidden salt, 374–6
low-salt diets, 374–5
‘low-salt’ substitutes, 375–6
Sami people, xvi
San Daniele ham, 261
San Marino, 400
San Pellegrino, 396
Sanders, Colonel Harland, 265
sandwiches, 213–14
sardines, 275
sashimi, 280
satiety, 35–6
satsumas, 129
sauces, 410–11
sauerkraut, 5, 154–5, 377
recipe, 155
sausages, 264–5
garbanzo beans, see chickpeas
garlic, 159
gastrointestinal (GI) system, see gut
gelatine, 268
genetically engineered (GE) food, 90, 102–4
genetically modified (GM) food, 87, 90, 102–4
genetics, 92–100
genetic sequencing technology, 3
geosmin, 150
Germany, 224–5, 265, 376, 389
Ghana, 354
ghee, 409
ginger, 384
glucose, 336, 338–40
see also blood glucose
gluten-free foods, 195–6
glycaemic index (GI), 26–7, 143, 341
GlycanAge test, 46
glycans, 45–6
glyphosate, 85–6
gnocchi, 205
goat meat, 256–7
goji berries, 140–41
gooseberries, 134
gout, 244
gram flour, 178
granola, 189
Grape Seed Extract (GSE), 138–9
grapefruits, 129–30
grapes, 138–9, 146–7
Greece, 270, 294, 306, 320, 404
Greek Empire, 14, 126, 204, 345, 372
green beans, 71
Greenberg, Paul, 277
Greencheese Experience, The, 326–7
greenhouse gas emissions, 81–2, 102
Greenpeace, 102
Greggs, 258
Grigson, Jane, 289
growth hormones, 253
guacamole, 164
Guillain-Barré syndrome, 265
gummy bears, 267–8
gut, 43–5
‘leaky gut’, 30
inflammation of, 19, 50–51
large intestine (colon), 3, 5, 29
small intestine, 5, 26, 29
see also microbiome
H
Haber, Fritz, 101
Hadza people, 117, 134, 191, 242, 341–3
haggis, 264
halal meat, 243
halloumi, 320
ham, 261
hares, 257
haricot beans, 172
harkarl (fermented shark), 291
Harvard T.H. Chan School of Public Health, 28
heart disease, 244–7, 308, 364
Heinz, 76, 172, 414
Hellman’s, 415
‘heme’, 39, 105
hemp, 410
hemp seeds, 369
Henry VIII, King of England, 383
hepatitis E, 265
herbicides, 84–7, 88, 346–7
herbs, 67, 380–81
herring, 275, 278, 280, 291–2
Hershey, 348, 350, 352
high-fructose corn syrup (HFCS), 185
high-resolution mass spectrophotometry, xiii
Hippocrates, x
home-grown vegetables, 111
honey, 336, 340–45
benefits of, 343–4
fake honey, 346
manuka honey, 344, 346
royal jelly, 345
horse meat, 257
‘horsegate’ scandal (2013), 61–2
HP sauce, 416
Huel, 110
hummus, 178
Hungary, 376, 385
Huron people, 184
hydrogenated fats, see trans fats
hydrogenation, 324–5
I
IBS (Irritable Bowel Syndrome), 3, 221
Iceland, 291, 307
ICI, 239
immune surveillance systems, 23
immune system, 6–9, 41–52, 309
adaptive immunity, 43
ageing and, 45–6
autoimmunity, 7, 43
‘immune boosting’, 46–8, 52
innate immunity, 42–3
immunotherapy, 44–5, 235–6
Impossible Foods Inc., 104–5
Incas, 183, 186
India, 86, 143, 198, 200, 226, 334, 337, 379
Indonesia, 174–5, 386
Industrial Revolution, 215
injera, 226
insects, 133
bees, 345, 346–7
as food, 108, 258
insulin, 26–7
Inuit people, xvi
inulin, 142, 158–9
iodine deficiency, 323–4
Ireland, 161, 292, 317
iron, 39, 75
Iron-ox Co., 109
Islam, 62, 243, 248, 257
isomalt, 360
Israel, 176
Italy, 36, 173, 204–7, 226, 252, 253, 279, 317
Ivory Coast, 354
J
Jamon Iberico de Belota, 261
jams, 69
Japan, 173–4, 198, 200, 227, 250–51, 254, 269, 279–80, 292–3, 389
Jefferson, Thomas, 209
jellyfish, 289–90
Johns Hopkins Hospital, Baltimore, 237
Judaisim, 62, 227, 243, 248, 257, 269
juices, 69–70, 130–32, 397
Jukes, Thomas, 252
Jungle (insect protein), 108
JUST eggs, 334
K
‘K-rations’, 31
Kadoorie Biobank study, China, 125, 147
kakadu plums, 130
Kazakhstan, 126, 257
kefir, 73, 310–11
Kellogg, John Henry, 186
Kentucky Fried Chicken (KFC), 265, 361
ketchup, 414–15
ketones, 136
‘khinkali’, 206
kidney beans, 169
Kimbell, Vanessa, 214
kimchi, 53, 73, 155–6, 377
recipe, 157
King’s College London, x, xiv, 3, 28
kiwi fruit, 137
kobe beef, 254–5
koji fungus, 173–4
kombucha, 73–4, 116–17, 412
kongorobi, 134
Kraft, 209–10, 315
L
Label Rouge, 252
Lack, Gideon, 177
Lactalis, 318
lactase gene, 297–8
lactobacilli, 378
lamb, 256
Lancet, 375
langoustines, 285
Laos, 200
Lauc, Gordan, 46
Lawson, Nigella, 331
Lea & Perrins, 415
lectin, 171
legumes, 169–81, 182
climate change and, 180
cooking, 169–71
see also names of individual legumes
lemons, 129
lentils, 169, 178–9
lettuce, 6, 153, 160
Lewis, Gary, 57–8
Lifesavers, 357
Liguria, Italy, 226
lima beans, 169
limes, 129
Lind, James, 23–4
liquid food, 109–10
liquorice, 358
listeria, 314, 320–21, 361
Little Duck Picklery, Dalston, 156
lobsters, 284
low-sodium diets, 374–5
lycopene, 75, 165–6
M
maca root, 391
macadamias, 367
macaroni cheese, 209
mackerel, 275, 278
Madagascar, 389–90
magnesium, 22
Maillard reaction, 76–7, 115, 220, 284
maitake mushrooms, 235
maize, see corn
Malaysia, 142, 344, 414
malnutrition, 30
Malthus, Robert, 101
Mandara, Giuseppe, 317
mandarins, 129
mangetout, 180
mangoes, 142–3, 146
mannitol, 360
maple syrup, 336, 340
Marcellino, Sister Noella, 314
margarine, 324–5, 411
Marine Stewardship Council (MSC), 282
Marks & Spencer, 214
Mars, Forrest, 199
Mars, 352
Massachusetts General Hospital, 28
Mayans, 183–4, 347
mayonnaise, 415
McDonald’s, 239, 262, 265–6
meal times, 96
Mease, James, 414
meat, 19–20, 39, 51–2, 71, 101, 116, 242–59
antibiotics in, 84, 87, 252, 254
cancer and, 20, 38–9, 77–8, 244–6, 266–7
climate change and, 80–81
cooking, 76–7
growth hormones in, 253, 254
health and, 244–7
meat fraud, 61–2, 282
meat substitutes, 104–7, 258
offal, 242–3
red meat, 246
slaughter of, 243–4, 250
white meat, 246
see also processed meats and names of individual meats
Mechnikoff, Ilya, 305, 308
medicines, 104
Mediterranean diet, xvi, 212, 380, 400–402
melatonin, 137–8
melons, 143–4, 146
Mendelian Randomisation, 39, 300
Menni, Cristina, 277
mercury, 281–2
metabolism, 26–8, 98, 117
Mexico, 183, 237, 340, 347, 389
microbes, see microbiome
microbiome, 3–9, 19, 29–32, 94–5, 97–8, 104, 109, 234–5, 387
ageing and, 45
fruit and, 125–6
immune system and, 43–5, 50–52
nuts and, 366–7
salt and, 378–9
yogurt and, 309
microbiome-accessible carbs (MACs), 235
microgreens, 111
microplastics, 282–3, 286–7
microwaves, 69, 74
milk, 72, 296–303
cow’s milk, 297–9, 302
fermented milks, 310–11
health and, 25, 298–300
low-fat and skimmed, 300–301
other animal milks, 302–3
plant-based ‘milks’, 82, 101, 323–4
storing, 72
mimolette, 319
Minimalist Baker, 327
mint, 357, 381
mint sweets, 356–7
Minute Maid, 130, 132
‘miracle foods’, 55–9, 136–7
miso, 173–4
mitochondria, 45
Miyoko’s Creamery, 327
Modena, Italy, 412–13
Mohamed, Prophet, 310
molasses, 339
molluscs, 285–9
Monteiro, Carlos, 33–4
Montezuma, 347
morels, 232
moringa, 391
mortadella/bologna, 262
Mother’s Pride, 36–7, 218
mozzarella, 316–17
‘MSC certified’ labelling, 63
MSG (Monosodium glutamate), 315
mTOR pathways, 300, 301, 305
muesli, 189–90
mushrooms, 22, 104, 107, 108, 116, 231–41, 391
magic mushrooms, 236–8
medicines and, 234–6
mussels, 286, 287–9
mustards, 388–9
mustard seed oil, 407
Myanmar, 200
mycoprotein, 239–40
myrosinase, 75
N
naan bread, 226
National Food Strategy (Dimbleby) report (2021), xiv, 80, 114
National Geographic, 276
natto, 174
Nature, 195
Nature Medicine, 27
navy beans, see haricot beans
Neat Egg, 334
nectarines, 128, 146
Nestlé, 348
Netherlands, 133, 151, 175, 228, 265, 280, 299, 324
nettles, 152, 391
New Zealand, 137, 256, 344, 346
NIH-AARP Study, 39
Nicaragua, 173
nigella seeds, 369
nitrates (NO3), 37–9, 51
nitric oxide (NO), 157
nitrites (NO2), 37–9, 260–64
nitrosamines, 38–9, 260–61
noni berries, 140
noodles, 204
instant noodles, 211
Normandy, France, 318
Norway, 176–7, 272, 274, 286
Nutella, 352
NutriNet-Santé, 89
nuts, 27, 363–7
health benefits of, 364–6
nut butters, 326, 370
see also names of individual nuts
NYU School of Medicine, 237
O
oats, 187–90
oat milk, 189
obesity, xi, 29, 36, 99, 245, 293, 339, 365
ageing and, 45–6
Ocean Spray, 139
octopus, 271
Odyssey (Homer), 319
oils, 78, 398–409, 410–12
extra virgin olive oil (EVOO), xvii, 78, 398–406
fake olive oil, 403–4
nut oils, 409–10
olive oil, 78, 399–404
smoke points, 404–7
see also names of individual oils
oleic acid, 175
oligosaccharides, 171, 177, 343
olive oil, see oils
olives, 398–402, 411
omega-3, 270–71, 275–8, 332–3, 366–9
onions, 74, 153, 158–9, 167
red onions, 151
oranges, 129, 130–32
blood oranges, 22
orange juice, 130–32
organic food, 83, 84–90
organophosphates, 86–7
Orlandini, Andrea, 326
osteoarthritis, 164, 277, 382, 384
Ottoman Empire, 42
overproduction of food, 101
oysters, 286, 287–9
P
Palaeolithic bakers, 193–4
palm oil, 408–9
pancakes, 227
paprika, 385
parasites, 4
Parkinson’s disease, 135, 233
parsley, 381
parsnips, 75, 167
passion fruit, 143
pasta, 67, 93, 204–12, 293
cooking, 210–11
ingredients, 206–9
multi-coloured pastas, 208–9
reheating, 209–10
whole-wheat, 208
pastries, 227–8
pea protein, 104, 108
peaches, 128–9, 146
peanuts, 175–7, 364
peanut allergy, 176–7
peanut butter, 175–6
peanut oil, 409
pearl barley, 190
pears, 127, 146
peas, 179–80
pectin, 127
pellagra, 184
pepper, 379–80, 382
peppermint, 357
peppers, 152
PepsiCo, 130, 162, 265, 396–7
Aquafina, 396
Pepsi, 39, 60, 339
Diet Pepsi, 358
persimmons (sharon fruit), 143
personalised nutrition, 26, 98–9, 110, 117–22
Peru, 183, 191, 272, 282
pesticides, 84–7, 88, 133, 346
pet food, 267–8
Philadelphia cheese, 315
phytates, 219
phytic acids, 170
phyto (leaf) chemicals, 21
phytosterols, 175
Piascledine, 164
pickles, 416
Pierre-White, Marco, 107
pigs, see pork
pimiento, 380
pine nuts, 367
pineapple, 137, 144
pinto beans, 170
Pip & Nut, 176
pizza, 316–17
plankton, 275, 278, 286
plant foods, 5–6, 20–23, 82, 101
diversity of, 28–9, 115
‘plant-paradox’ diet, 166
plums, 127–8, 146
polenta, 184
Polo mints, 357
polycyclic hydrocarbons, 77
polyphenols, 5–6, 21–2, 29–30, 47, 68, 75, 88, 151–3, 157, 170, 344
polysaccharides, 234
polyunsaturated fatty acids (PUFAs), 405
poppadoms, 226
poppy seeds, 369
pork, 248–9, 261
see also processed meats
porridge, 188–90
Portugal, 36
Post, Mark, 105
postbiotics, 7
Pot Noodles, 211
potassium, 376
potatoes, 67, 121, 161–3, 167
crisps/chips, 162–3
poultry, 249–53
prawns, 284–5
prebiotics, 7, 32, 112, 234–5
PREDIMED study, 364–5, 400–401, 405
pregnancy, 24, 85, 176, 276–7, 282, 359, 391
preserving food, 67–74
canning, 68–9, 275
drying, 68
fermentation, 31, 73–4, 154–7
freezing, 71–2, 121
jam-making, 69
juicing, 69–70
Pret a Manger, 217
PRIMM study, 8–9
Pringles, 34
probiotics, 5, 7, 31–2, 49–50, 112, 308, 309
processed meats, 20, 38–9, 248, 260–68
cancer and, 266–7
propolis, 345
prosciutto di Parma, 261
proteins, 25–6
prunes, 127–8
psilocybin, 236–8
pulses, see legumes
Pumpernickel, 224
pumpkin seeds, 369
puntarelle (winter chicory), 152
Puratos, Liege, 221
PURE study, 200, 300
Q
quince, 127
quinoa, 191–2
Quorn, 239–40
R
rabbits, 257
radicchio, 153
Ramsay, Gordon, 291
Rank-Hovis-McDougall, 239
rapeseed oil, 403, 406
raspberries, 133, 136–7
recycling, 83
red wine, 398
reheating food, 67, 201–2
reishi mushrooms, 235–6
resveratrol, 138
Reynolds, Cara, 137
Rice Krispies, 199
rice, 93, 103, 121, 173, 198–203
brown, 199–201
reheating, 201–2
white, 199–201
wild, 198
ricotta, 319
risk, 53–5
risottos, 201
rocket (arugula), 152–3
Roman Empire, 23, 194, 204, 287, 372, 372, 379
rosemary, 381
Roundup, 85–6, 190
royal jelly, 345
Ruello, Nick, 289
Rummo pasta, 208
Russia, 86, 272, 405
Rwanda, 173
rye, 224
S
Saatchi, Charles, 331
saccharine, 39, 359
saffron, 383–4
Saker, Dora, 314
salad cream, 415
salami, 261–3
saliva, 13–14
salmon, 103, 270, 272, 274–5, 278
salmonella, 250, 330–31, 333, 361, 415
salt, 260, 372, 373–9
additives, 376–7
fermented food and, 377–8
gourmet salt, 377
hidden salt, 374–6
low-salt diets, 374–5
‘low-salt’ substitutes, 375–6
Sami people, xvi
San Daniele ham, 261
San Marino, 400
San Pellegrino, 396
Sanders, Colonel Harland, 265
sandwiches, 213–14
sardines, 275
sashimi, 280
satiety, 35–6
satsumas, 129
sauces, 410–11
sauerkraut, 5, 154–5, 377
recipe, 155
sausages, 264–5
