“Good health is about being able to fully enjoy the time we do have. It is about being as functional as possible throughout our entire lives and avoiding crippling, painful and lengthy battles with disease. There are many better ways to die, and to live.” – Dr. T. Colin Campbell, The China Study.

Aren’t we all confused and frustrated when it comes to choosing that one perfect diet? A diet that’s not boring, so you can follow it all your life. The plant based whole food (PBWF) diet is just that!!


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The Father of the PBWF diet
Dr. Thomas Colin Campbell was born on March 14, 1934 in America. He was raised on a farm. He studied veterinary at the University of Georgia for a year and completed M.S. in nutrition and biochemistry at Cornell in 1958. He also did his Ph.D. in nutrition, biochemistry, and microbiology at Cornell in 1961.Dr. T. Colin Campbell advocates the “plant-based, whole foods diet”, which has made him a celebrity in the alternative health and food industries. His research, the China study, has changed the perception of food and nutrition and brought a shift to veganism throughout the world.

The China Study was a research project between the United States and China, where a survey was conducted in 130 villages across the country. The research revealed that the idea ‘the more animal protein we consume, the better our health’ is not true. Dr. Campbell believed in this idea, and worked for it for majority of his life, but the outcome of the China study made him question his belief. Moreover, the stud suggested that the protein of cows’ milk can turn on cancer, which can be turned off by replacing it with plant protein. Based on this research, he published a book in 2005.

An advisor to US presidents and a mentor to students at Cornell University, the 86- year old doctor is vocal about the vested interests that spread misinformation about our diets.

“You can’t patent a recommendation to eat lots of fruits, vegetables, nuts, seeds and whole grains. So, there’s no incentive for industry to invest in such research and no incentive for researchers to study and validate such claims.”   

                                                                                           [Dr. T. Colin Campbell, Whole]

His three books are game changers in the world of nutrition-

  • The China Study:Startling Implications for Diet, Weight Loss and Long-term Health. [2005]
  • Whole: Rethinking the Science of Nutrition. [2013]
  • The Low-Carb Fraud. [2014]

His contribution to the documentary “Forks Over Knives” [2011] has made millions want to switch over to a plant-based diet.

Getting started

The T. Colin Campbell Center for Nutrition Studies is your go-to website when starting this diet. It is an absolute treasure of PBWF meals, with plenty of cooking tips and easy-to-cook recipes. Dr. Campbell regularly blogs here and busts many myths that you may have heard before-

  • Plant foods are not enough for getting all nutrients
  • Meat is essential for keeping up the protein intake

Dr. Campbell assures us that there is no nutrient to be found in animal foods that cannot be better replaced with plant foods.

So, what are the benefits?

The benefits of plant-based whole foods diet include:

  • Reduces hypertension, LDL
  • Keeps heart healthy
  • Helping in weight loss
  • Increases longevity
  • Reduces the risk of cancer
  • Prevents type 2 diabetes
  • Reduces the risk of Alzheimer’s and dementia
  • Improves immunity

Unhealthy eating habits cause lifestyle diseases.  The solution is smarter nutrition.

As Dr. Campbell says, It’s never too late to start eating well. A good diet can reverse many of those conditions as well. In short: change the way you eat and you can transform your health for the better.”

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