Eat to Beat Disease: How Much of Each Food Should You Eat - Dr William Li
Did you know that you can test the healing properties of foods in the same ways in which you test pharmaceutical drugs? It’s true. You can make decisions about what to eat and drink based on scientific evidence gleaned from testing foods with the same systems and methods that have been used to develop certain drug therapies. And the data generated when we study food like medicine clearly show that food can influence our health in beneficial ways. That is why I decided to write my book, Eat to Beat Disease. It examines many of the data-driven ways in which we can use certain foods to combat and prevent illness. But one common factor that many people have a challenging time addressing is how much of a certain food they should eat to achieve optimal health. So, let’s talk about food doses!
Eat to Beat Disease 5 x 5 x 5 Framework
According to Dr William Li:
I wanted to make sure that this wasn’t a diet book that spoke about all the foods you need to remove from your diet. It’s about leaning into what to add to your life. Because I included more than 200 foods in the book, I developed the 5x5x5 framework to help people find an easy and simple way to incorporate the information into their everyday lives.
Most of us encounter food up to five times a day: breakfast, lunch, dinner, and a few snacks. And for every one of those moments or windows in a day, we have an opportunity to boost our five health defense systems. Keeping the five health defense systems in mind, you should eat at least five foods a day that activate one or more of your defenses. That’s it.
We also offer a shopping list of foods on my website. This list is designed to help you navigate through the grocery store, beginning with the different sections of the market.
If you are concerned about a particular disease, look at which health defense system would need to be more supported to overcome it. What kinds of food boosts that health defense? See what helps boost those defenses and incorporate those foods into your diet. For example, if you’re at risk for breast cancer, it’s important to know that a healthy immune system can reduce your risk of getting breast cancer. It’s also important to know that breast cancer cells don’t become dangerous unless angiogenic blood vessels grow to feed those cancer cells. Also consider what microbiome-boosting foods you can eat because healthy gut bacteria helps our immune systems fight cancer cells.