liver and kidneys. As he explained, “Fats and carbohydrates when oxidized in the body are ultimately burned to simple gaseousproducts…[and are] easily and quickly eliminated…proteid [protein] foods…when oxidized, yield a row of crystalline nitrogenous products which ultimately pass out of the body through the kidneys. [These nitrogen-based protein by-products]—frequently spoken of as toxins—float about through the body and may exercise more or less of a deleterious influence upon the system, or, being temporarily deposited, may exert some specific or local influence that calls for their speedy removal.”
With these few words, Professor Chittenden encapsulated the damaging effects of a diet based on meat, poultry, fish, and dairy products, consequences too few practicing doctors understand today. (You can read more about protein and other dietary toxins from animal foods in Chapter 3 .)
T HE C HITTENDEN E XPERIMENTS
Professor Chittenden himself served as the subject of his first experiment to establish a minimum protein requirement. For 9 months, he consumed one-third of the protein level recommended by Dr. Voit, during which time his weight dropped about 10 percent, from 143 to 128 pounds. Chittenden’s health remained excellent and he described his condition as having “greater freedom from fatigue and muscular soreness than in previous years of a fuller diet[ary].” He described how his previous knee arthritis disappeared, along with his periodically “sick headaches” and bilious attacks of abdominal pain. Chittenden maintained his normal mental and physical activity, all on about 40 grams of protein a day.
Chittenden went on to perform valid scientific studies by collecting daily dietary histories and urine analyses of his subjects (himself included) to understand protein utilization. Because he was contradicting the beliefs of his time, he conducted his experiments with extreme care. He organized three observational trials to test the adequacy of diets lower in protein than what was recommended at the time.
The first trial involved a group of five men connected with Yale University. These men led active lives but were not engaged in work with high demands on their muscles. On an average diet of 62 grams of protein daily for 6 months, the men all remained healthy and in positive nitrogen balance, an indication that they were taking in and absorbing adequate protein from their diet.
The second trial studied 13 male volunteers from the Hospital Corps of the US Army. These men were described as doing moderate work, with 1 day per week of vigorous activity at the gymnasium. The men remained in good health on an average 61 grams of protein daily.
Chittenden’s final trial involved eight Yale student athletes, some of them with exceptional performance records. The students ate an average of 64 grams of protein daily while maintaining their activities, and found that their athletic performance improved by a striking 35 percent.
Chittenden concluded in 1904 that 35 to 50 grams of protein per day allowed adults to maintain their health and physical fitness. Studies over the past century have consistently corroborated Professor Chittenden’s findings, yet you would hardly know it. Despite his groundbreaking studies, and later confirmation of them, people continue to believe that the more protein they eat, the better.
Protein Values for Adults (g/day)
Atkins-type high-protein diet
200 to 400
Typical Eskimo diet
200 to 400
Voit Standard
118
Late 1800s scientists
100 to 189
Typical Western diet
100 to 160
USDA/WHO
33 to 71
Typical rural Asian rice-based diet
40 to 60
Chittenden
35 to 50
McDougall
30 to 80
----
The US Department of Agriculture, the World Health Organization, and all other international health organizations recommend protein levels ranging from 33 to 71 grams a day for adult men and women, very close to Chittenden’s numbers. Yet even these
With these few words, Professor Chittenden encapsulated the damaging effects of a diet based on meat, poultry, fish, and dairy products, consequences too few practicing doctors understand today. (You can read more about protein and other dietary toxins from animal foods in Chapter 3 .)
T HE C HITTENDEN E XPERIMENTS
Professor Chittenden himself served as the subject of his first experiment to establish a minimum protein requirement. For 9 months, he consumed one-third of the protein level recommended by Dr. Voit, during which time his weight dropped about 10 percent, from 143 to 128 pounds. Chittenden’s health remained excellent and he described his condition as having “greater freedom from fatigue and muscular soreness than in previous years of a fuller diet[ary].” He described how his previous knee arthritis disappeared, along with his periodically “sick headaches” and bilious attacks of abdominal pain. Chittenden maintained his normal mental and physical activity, all on about 40 grams of protein a day.
Chittenden went on to perform valid scientific studies by collecting daily dietary histories and urine analyses of his subjects (himself included) to understand protein utilization. Because he was contradicting the beliefs of his time, he conducted his experiments with extreme care. He organized three observational trials to test the adequacy of diets lower in protein than what was recommended at the time.
The first trial involved a group of five men connected with Yale University. These men led active lives but were not engaged in work with high demands on their muscles. On an average diet of 62 grams of protein daily for 6 months, the men all remained healthy and in positive nitrogen balance, an indication that they were taking in and absorbing adequate protein from their diet.
The second trial studied 13 male volunteers from the Hospital Corps of the US Army. These men were described as doing moderate work, with 1 day per week of vigorous activity at the gymnasium. The men remained in good health on an average 61 grams of protein daily.
Chittenden’s final trial involved eight Yale student athletes, some of them with exceptional performance records. The students ate an average of 64 grams of protein daily while maintaining their activities, and found that their athletic performance improved by a striking 35 percent.
Chittenden concluded in 1904 that 35 to 50 grams of protein per day allowed adults to maintain their health and physical fitness. Studies over the past century have consistently corroborated Professor Chittenden’s findings, yet you would hardly know it. Despite his groundbreaking studies, and later confirmation of them, people continue to believe that the more protein they eat, the better.
Protein Values for Adults (g/day)
Atkins-type high-protein diet
200 to 400
Typical Eskimo diet
200 to 400
Voit Standard
118
Late 1800s scientists
100 to 189
Typical Western diet
100 to 160
USDA/WHO
33 to 71
Typical rural Asian rice-based diet
40 to 60
Chittenden
35 to 50
McDougall
30 to 80
----
The US Department of Agriculture, the World Health Organization, and all other international health organizations recommend protein levels ranging from 33 to 71 grams a day for adult men and women, very close to Chittenden’s numbers. Yet even these
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