HOW FOOD WORKS US_001_Half_title.indd 1 18/01/2017 09:40 US_002-003_Title.indd 2 18/01/2017 09:40 HOW FOOD WORKS US_002-003_Title.indd 3 18/01/2017 10:11 S Editorial consultant Contributors Dr. Sarah Brewer Joel Levy, Ginny Smith Project Art Editors Senior Editor T Duncan Turner Rob Houston Francis Wong Editors Steve Woosnam-Savage Lili Bryant Designers Wendy Horobin Gregory McCarthy Janet Mohun Martyn Page Illustrators N Francesco Piscitelli Mark Clifton Phil Gamble US Editor Mike Garland Margaret Parrish Managing Art Editor Jacket Editor Michael Duffy Claire Gell Senior Jacket Managing Editor Designer Angeles Gavira Guerrero E Mark Cavanagh Jackets Design Producer, Pre-production Development Manager Catherine Williams Sophia MTT Producer Publisher Anna Vallarino Liz Wheeler T Art Director Publishing Director Karen Self Jonathan Metcalf First American Edition, 2017 Published in the United States by DK Publishing 345 Hudson Street, New York, New York 10014 Copyright © 2017 Dorling Kindersley Limited DK, a Division of Penguin Random House LLC N 17 18 19 20 21 10 9 8 7 6 5 4 3 2 1 001–300198–May/2017 All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner. Published in Great Britain by Dorling Kindersley Limited. READER NOTICE How Food Works provides information on a wide range of food science and nutritional topics and every O effort has been made to ensure that the information is accurate. The book is not a substitute for expert nutritional advice, however, and you are advised always to consult a professional for specific information on personal nutritional matters. The authors, contributors, consultants, and publisher do not accept any legal responsibility for any personal injury or other damage or loss arising from any use or misuse of the information in this book. A catalog record for this book is available from the Library of Congress. ISBN: 978-1-4654-6119-3 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, C 345 Hudson Street, New York, New York 10014 [email protected] Printed in China A WORLD OF IDEAS: SEE ALL THERE IS TO KNOW www.dk.com US_004-007_Contents.indd 4 03/02/2017 10:12 S Our diet history 8 FOOD T FUNDAMENTALS Nutrition basics 12 N Hunger and appetite 14 Flavor 16 Smell and taste 18 STORING Digesting nutrients 20 AND COOKING E Carbohydrates 22 Fiber 24 How fresh is fresh? 46 Protein 26 Preservation 48 Fats 28 Chilling and freezing 50 T Cholesterol 30 Fermentation 52 Vitamins 32 Raw foods 54 Minerals 34 Food processing 56 N Water 36 Additives 58 Convenience foods 38 Cooking 60 Whole foods 40 How food cooks 62 Too much or too little? 42 Safe cooking 64 O C US_004-007_Contents.indd 5 18/01/2017 11:13 TYPES OF FOOD Red meat 68 Phytochemicals 110 White meat 70 Leafy vegetables 112 Cuts of meat 72 Brassicas 114 Processed meats 74 Root vegetables 116 DRINKS Meat substitutes 76 The onion family 118 Fish 78 Vegetable fruits 120 Drinking water 152 Shellfish 80 Sweet fruits 122 Coffee 154 Eggs 82 Mushrooms 124 Tea 156 and fungi Milk and lactose 84 Fruit juice and 158 Nuts and seeds 126 smoothies Yogurt and 86 live cultures Chilies and 128 Carbonated drinks 160 other hot foods Cheese 88 Energy drinks 162 Spices 130 Starchy foods 90 Alcohol 164 Herbs 132 Grains 92 Spirits 166 Salt 134 Bread 94 Alcohol and the body 168 Fats and oils 136 Noodles and pasta 96 Wine 170 Sugar 138 Gluten 98 Beer 172 Sugar highs 140 Beans, peas, 100 and lows and pulses Desserts 142 Soy 102 Chocolate 144 Potatoes 104 Sweets 146 Fruit and vegetables 106 Alternative foods 148 Superfoods 108 US_004-007_Contents.indd 6 18/01/2017 11:13 DIETS Balanced diet 176 Detoxing 202 Do we need 178 Popular diets 204 supplements? Allergies 206 Eating patterns 180 Intolerances 208 FOOD AND Western diets 182 Exclusion diets 210 ENVIRONMENT Eastern diets 184 Diet and blood 212 Religious and 186 pressure Feeding the world 228 ethical diets Heart disease 214 Vegetarians 188 and stroke Intensive or organic? 230 and vegans Diabetes 216 Factory farmed 232 or free-range? Energy budget 190 Cancer, 218 osteoporosis, Fair trade 234 Diet and exercise 192 and anemia Food fraud 236 Calorie counting 194 What to eat during 220 Food waste 238 Low-carb diets 196 pregnancy Food miles 240 High-fiber diet 198 Babies and children 222 Genetically 242 Intermittent fasting 200 Eating disorders 224 modified foods Overfishing and 244 sustainable fishing Future foods 246 INDEX 248 ACKNOWLEDGMENTS 256 US_004-007_Contents.indd 7 23/02/2017 11:26 HOW FOOD WORKS Our diet history MEAT EATING COOKING When our ancestors Our ancestors developed began to eat meat more than cooking before Homo sapiens 2 million years ago, the extra calories evolved 200,000 years ago. Cooking meat provided, and the reduction in energy made food easier to digest, meaning they needed for its digestion, may have allowed their could extract more calories from it, and didn’t brains to become bigger and more energy-hungry, have to spend so much time and energy chewing as the gut became smaller. However, meat was rare for and processing it. In addition to broadening their diets, most ancient humans, so they would still have relied cooking may have allowed their jaw muscles and guts to heavily on plants, including wild grains. become smaller, and their brains to expand further. 15,000 ya Invention A8r0c0h,a0e0o0lo ygaical evidence 70,000 ya o(ufn blereaavden ed) More widespread evidence of controlled fire of cooking hearths 2 million years ago (mya) 1 mya 500,000 years ago (ya) 50,000 ya 10,000 ya Our diet history 12,000 ya Goat domesticated Diets have changed dramatically during human evolution, often 9,500 ya Rice cultivated causing our bodies to change in response. Dating these changes is challenging. Cooking may have originated 300,000 or 1.8 million 9,000 —8,500 ya Sheep domesticated years ago, depending on how experts interpret archaeological and genetic evidence. Despite this, scientists are building WHY a picture of how our dietary history has affected us. ARE MANY ASIAN PEOPLE INTOLERANT TO MILK? Dietary milestones Our anatomy and physiology have evolved as our diet has Intolerance to lactose in milk is changed over many thousands of years. Some of these pivotal more prevalent in people from events, such as meat eating or cooking, happened so long ago Asia, because domestic cattle that our bodies have already evolved accordingly. Whether we were introduced there much are suited to more recent changes is still to be seen. What has more recently than in become clear is that some aspects of the modern diet, with its abundance of energy-dense foods, can be very detrimental to other parts of our health. Looking back in time may even help us to eat more the world. healthily today. US_008-009_Diet_History.indd 8 23/02/2017 11:26