The Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the World--Why They Work and How to Bring Them Home

by Daphne Miller

Pizza, pasta, hamburgers, sushi, tacos, and french fries . . . whether our ancestors were born in Madrid, Malaysia, or Mexico, chances are our daily food choices come from all around the globe. Unfortunately, we have taken some of the worst aspects of our varied ancestral menus to turn healthy cuisine into not-so-healthy junk food. Where did we go wrong? Why is it that non-Western immigrants are so much more susceptible to diabetes and other diet-related chronic diseases than white Americans? How is it possible that relatively poor native populations in Mexico and Africa have such low levels of the chronic diseases that plague the United States? What is the secret behind the extremely low rate of clinical depression in Iceland—a country where dreary weather is the norm? The Jungle Effect has the life-changing answers to these important questions, and many more. Dr. Daphne Miller undertook a worldwide quest to find diets that are both delicious and healthy. Written in a style reminiscent of Michael Pollan and Barbara Kingsolver, this book is filled with inspiring stories from Dr. Miller's patients, quirky travel adventures, interviews with world-renowned food experts, delicious (yet authentic) indigenous recipes, and valuable diet secrets that will stick with you for a lifetime. Whether it's the heart-healthy Cretan diet, with its reliance on olive oil and fresh vegetables; the antidepression Icelandic diet and its extremely high levels of Omega 3s; the age-defying Okinawa diet and its emphasis on vegetables and fish; or the other diets explored herein, everyone who reads this book will come away with the secrets of a longer, healthier life and the recipes necessary to put those secrets into effect.

Genres: Food, Health, Nonfiction, Nutrition, Medicine, Cookbooks, Science

384 pages, Hardcover

First published January 1, 2008

About the author

Ever since a high school biology teacher informed me that clover produces a hormone similar to human estrogen, I have been fascinated by how our external ecosystem is linked to our internal one. I am a practicing family physician, author and Associate Clinical Professor at the University of California San Francisco and mother of two nature-lovers. I'm also a contributing columnist to the Washington Post as well as other newspapers and magazines. I received my medical degree from Harvard University and did my residency and a research fellowship at the University of California San Francisco.

My first book was The Jungle Effect and I am delighted to see it has been given high marks by Goodreaders. It chronicles my adventures as I travel the globe in search of the world's healthiest diets and recipes. I hope you find my latest book, Farmacology, equally inspiring. It reveals how real health and healing is rooted--beilieve it or not-- in the soil. Let me know what you think...

Reviews

[T · Rating 4 out of 5]

Besides the obvious book-about-health, what really struck me about Jungle Effect was the peek into traditional diets around the world. Add to that the fact that I recently returned from my honeymoon in Iceland and am reading everything I can get my hands on about that country and culture.

Obviously, I was most excited to read about what I experienced in Iceland first hand, but also found myself really enjoying the chapters on Cameroon and Crete. My husband and I have already experimented with some of the recipes included and while the Ryebread recipe was good, it (naturally) wasn't as good as the Ryebread you can get straight from the bakari (bakery) in Iceland. Still, it's a close enough approximation to tide you over until you can catch the next Icelandair flight.

All in all if you are looking for a read that will take you around the world one meal at a time, and learn some vital information about health, this is the book for you. Plus, Dr. Miller's writing style is very conversational and enjoyable to read; unlike other books of the same ilk that tend to beat you over the head with facts and fear.

[Larry · Rating 5 out of 5]

This book is right up there with "Omnivore's Dilemma" and "Animal, Vegetable, Miracle" as the best modern books about food and our crazy food system. (The large servings of highly-processed stuff that most Americans eat is the cause of a great deal of health problems.) The author, a San Francisco doctor, tries to uncover why there is a lack of common diseases in certain, remote areas of the world. It is a great piece of research and reads like a novel.
Some basics: eat whole grains, eat more raw foods, use meat & cheese sparingly, avoid corn & canola oil. (Do you even know where Canola oil comes from?)
This book changed the way that I eat.

[Rosy · Rating 2 out of 5]

There are areas existing in the world with extremely low concentrations of specific diseases. Doctor Miller investigates these areas, named "cold spots", and studies the population's lifestyle and diet to determine if there is a correlation between the local diet and the low rates of diseases that seem to plague Americans today - diabetes, heart disease, colon cancer, etc. Industrialization has brought about ways of producing food that is harmful to our bodies, and returning to more "indigenous" ingredients may be preventative. Ten chapters are followed by appendix after appendix of recipes and other resources.

My main objection to this book, of which I have several, is that it's an extremely privileged view of diet. I'm far from a nutritional expert, but it seems obvious to me that industrialized diseases such as diabetes, heart disease, etc. are in part due to socio-economic factors. Although they may be harmful, processed and fast foods are 1) cheap and 2) fast. Low income families have neither time nor resources to obtain these ingredients, much less prepare them. And while the areas studied in the book are poor, the ingredients themselves are local and accessible to that area - so incorporating them into our diets is in many ways unfeasible. Many ingredients mentioned will not be found in your local supermarket. In fact, on the very first recipe, I had written several "WTF?" notes in the margins. Dr. Miller waxes on about how accessible the ingredients are by going to farmers markets and Whole Foods… how much more privileged can you get? (side note: there is a small section about grocery shopping in Walmart, but that warrants its own rant for another day)

My other objections to this book are minor in comparison. It is part travel book, party dietary history, part recipe book, but none are done particularly well. I will probably try a few recipes out of curiosity.

If you are already pretty conscious of your diet in terms of what is healthy and what is not - then this book isn't really for you. It's nice to have the anecdotes to reinforce what is covered in magazines and other health books, but I didn't feel like this added new ideas to the conversation. However, if you have just started to think about eating healthier, and trying to find ways to incorporate traditionally preventative foods into your diet, this is probably a worthwhile, easy read, covering general health concepts along with the cold spots diet.

[Mitch · Rating 5 out of 5]

Engaging narratives plus thoroughly instructive appendixes equal a convincing, practical handbook for eating as healthfully as possible.

Miller bolsters century-crafted diets with research exploring each diet's nutrition profile. Acknowledging each study's process and result, she rarely hands out definitive claims, most times admitting "we don't know yet, but we're pretty sure that...", the mark of a good scientist.

The foundation Miller builds for her narratives should be essential reading for any nutrition class.

It seems like Miller wants you to replicate these diets, but unless you live where those diets are eaten you cannot. I believe she wants the nutritive knowledge laid out in the narratives to inform your decisions in creating a diet specific to your location.

My lingering questions: how would one prepare these recipes in large quantities, for food kitchens or cafeterias? How would you apply this book to low-income persons in a food desert?

Sugar-suckered as I am, I've made only dessert recipes so far and the bilberry soup is a family hit (substituted blueberry for my location).

[Laurel Cook · Rating 3 out of 5]

A very organised book with many interesting nutritional facts. I don't think I'll start eating stappa and ndole (from the recipes section) everyday. I learned of some beneficial food pairings and enjoyed the overall message which urges us to consider food our daily medicine. I often muse over the quantities of food nutritionists suggest eating to fulfill our daily vitamin and mineral intake....Who is the person that can consume six cups of raw vegetables, a cup of cooked millet and one ounce of toasted seeds for fiber, one serving of yogurt, enough tomato, pink grapefruit, watermelon and guava to meet suggested lycopene needs, cheddar cheese, egg yolks and milk for vitamin D, anchovies and nuts for selenium PLUS fish for the correct Omega 3 intake?....My jaw is tired just thinking of all of that chewing.

[Samantha · Rating 4 out of 5]

In her book, "the Jungle Effect" Dr. Miller highlights what are called "Coldspots" - geographic areas where particular diseases such as cancers or heart disease are conspicuously missing. What she had noticed, in her medical practice, was that people moving away from their native lands often suffered from a slew of diseases that were not present in their home countries, suggesting that food and diet have more to do with these coldspot phenomenons than genetics do.

The main argument is that to obtain good health, the key is to switch to any diet that isn't the western diet - and with her descriptions of the food traditions of Crete, Cameroon, and Okinawa to name just a few, it's not hard to imagine giving over part of our diet to these easy to prepare and wonderfully flavorful regional foods.

About a third of the book is filled with really fantastic recipes and appendices which highlight where to shop for indigenous foods, how to cook a variety of beans, grains, and vegetables, and a good section on where to look for more reading on the topics.

[Alison · Rating 4 out of 5]

Although now a few years old, this felt like the 'original' diet book for Paleo. I thought Millers ideas were good, though perhaps a few more traditional diets would have been good. But the few mentioned were great to read on their, not only history, but what foods they ate. Interesting ideas of not just foods, but also how and when of the diets affect health, rather than just simple food replacement. The good old 'going back to basics' is always an idea that just seems not to get through, but this also shows that perhaps going back to one's genetic basic might be better than just 'basics' in general. In that regard, more research in the area of this 'genetic' or historical cultural eating ways would be an interesting topic.

[Rob · Rating 3 out of 5]

This book was pretty interesting and extremely easy to read. There really wasn't a lot of science behind the diets, but it was still informative. I think it's fairly obvious that eating simpler, locally sourced, unprocessed foods can help improve health and lessen the chances of disease. The case studies included didn't add much value, but I actually did appreciate the recipes for each of the local diets.

[Sigal Shoham · Rating 2 out of 5]

She is clearly a doctor, not a writer. The cliche metaphors were downright painful at times. I get the sense that someone made her dumb the book down. On the other hand, the content carried me to the finish, which is more than I can say for a lot of others. It's on my shelf with my cookbooks, and has already inspired some tasty meals that make me feel like I"m taking care of myself well.

[Erica · Rating 2 out of 5]

I got a recommendation about this book from a chef. I thought it would tell me something new ....it doesn't. There are good stories about the different locations but the information hasn't changed. If you don't know that you are eating too much or if you are not eating whole, organic, raw food - then yes, you should read this book ...but be prepared for possible disappointment.

[Silent Polyglot · Rating 5 out of 5]

It was a really great book – well written, very informative and easy to follow. It was also a good way to learn about some national cuisines (Cretan, Icelandic, Okinawan, and others).
The book has got a lot of amazing recipes, and I'd like to try some of them one day. :)
Highly recommended!

[Tinea · Rating 4 out of 5]

This is a practical tool for applying Michael Pollan's "eat food" advice! Miller takes you on a tour of different indigenous cuisines and shows how they all share key components-- omega 3 fats, whole grains, antioxidant-rich vegetables and fruits, fermentation-- that together make up a healthy diet. She demonstrates the rich diversity of foods and ways of cooking that can achieve the same healthy, complete nutrition. She breaks down the difference between indigenous versions of certain cuisines and "modern" or "Western" ones-- like how white bread or highly processed flour tortillas have a completely different nutrient composition than whole grain seedy bread or niacin-rich masa. And she reminds us that we can choose to cook the healthy versions; we can stick to our preferred flavor profiles ("Mexican" "Italian") while crafting a nutritionally complete diet. Finally, Miller points out "cold spots" for certain diseases and how indigenous or traditional diets in these areas are particularly strong in specific nutrients, contributing to lower incidences of certain diseases. If you're concerned about those diseases, eat more from those cuisines, or identify the analog foods in your preferred cuisine and eat more of those.

I just moved and have been stocking my kitchen, so this book fell into my lap at an opportune time (thanks, Mom). I used the book to help adjust my weekly staple meals and stock my dry goods so I'm more regularly building complete meals in my default cooking. I needed more omega 3s from the depression cold spot so I stocked up on walnuts and chia seeds to mix with yogurt and berries for a simple quick breakfast that ticks off 3 boxes (omega 3s, antioxidants, probiotics). The book includes recipes, grocery lists, and discussion of when quality counts and how to access it.

A note on the terrible, tokenizing title: it kept me from opening the cover for almost 2 years because "the jungle effect" sounds so colonial. But fear not! The text is super respectful, curious, and centers local cooks, activists, and researchers from the cold spots highlighted, encouraging readers to support cultural preservation, not appropriation and extraction-- and to embrace one's own healthy culinary roots. Don't be turned off by the title because there is a lot to learn inside.

[Debbie Evancic · Rating 4 out of 5]

The author is a physician who traveled far and wide to get to communities untouched by civilization. She traveled to those areas that are not yet eating potato chips, Coke and McDonalds. She has the recipes in her book of the original way, the natural way to make things like burritos that are actually healthy for you.

As we know, we eat many processed foods in the US. Foods that lead to cardiovascular disease, stroke, diabetes, high blood pressure, high cholesterol, cancer, and many more illnesses and conditions. As we also know but do not always do, we need to reduce our meat intake, eat more fresh fruit and vegetables, and not buy packaged products. With whole foods prepared the correct way, we can improve our health and longevity. Of course, exercise if part of any diet regiment.
Unfortunately, following AHA or ADA recommendations for serving weights and calculating food intake in percentages have not been getting us very far. Basically the book is saying to go back to natural, non-processed foods. Let your food be your medicine and always exercise. Again, there are tons of recipes to get you started.

[Jolie Rice · Rating 5 out of 5]

When it all comes down to it, healthy diets are about moving away from processed foods. That's the gist of it. And that's so so hard in our western society that is entirely built around delicious, ultra-processed food designed to trick our sensory instincts into think thing that they're healthy when they are anything but. This is a super interesting book about good back to your roots, or anyone's roots, and eating like we haven't industrialized. Of course, take everything with a grain of salt, and I personally wouldn't push eating tons of fish quite as much as miss miller does, this is still a highly interesting and informative book that's got engaging narrative to go along with the nonfiction.

[Patricia Power · Rating 4 out of 5]

Ms. Miller travels around the world investigating what she defines as "cold Spots" or areas where certain diseases have low incidence and studies how their specific diets relate to the nonprevalence of those diseases. She suggests supplements, and foods which may help replicate said outcomes. Interesting....

[Callie Cavanaugh · Rating 5 out of 5]

This book is a refreshing take on dieting. Daphne Miller debunks mainstream diet culture and shares how to eat wholesome, nourishing, nutritious food that both tastes good and makes you feel good. Discover diets backed by ancient science that will work for you, no matter where you are in the world.

[Rachel · Rating 4 out of 5]

This doctor became interested in the reason why some places in the world have low incidences of different diseases and studied various diets in these places. She seems to back her assertions up with solid reasoning and the book ends with recipes from these various cultures. It was worth the read for sure. Interesting premise.

[Astrid · Rating 3 out of 5]

Interesting take on the diets of our ancestors, but nothing I haven't read before. Basically the advice is to stay away from processed foods. Not meant to be plant-based only, but there are some interesting recipes in here.

[Kelli · Rating 4 out of 5]

Good investigative journalism by a consummate professional, on the level of Michael Pollan. And with recipes, too!

[Heather · Rating 4 out of 5]

Fascinating read about traditional diets. Very approachable and inspiring. The chapter on shopping is awkward (and a bit dated), but still a good read.

[Brittany Cuthbert · Rating 3 out of 5]

Good premise. A little outdated, but focus on whole plant based foods is always relevant in my opinion.

[Ema Rivas]

very interesting! will read again taking notes somewhere more convenient than my Kindle

[J.M. Harri · Rating 4 out of 5]

This book combines all the things I love: culture, anthropology, food, travel, and nutritional insight. Most “diet books” are boring, pompous, and completely impractical for the every day person. Therefore, I wouldn’t classify this as a diet book, but something in its own class – a little anthropology meets a little nutritional information.

Miller’s premise is the research of cold spots for illness and disease. While there are hot spots where certain illness such as heart disease or diabetes are off the charts, there are also cold spots. Parts of the world where certain diseases do not or barely exist. Curious as to whether diet plays a part in these cold zones, Miller packed her bags and began in-depth field research, observing, eating, and gathering recipes from native residents in these cold spots.

In the first half of the book, Miller begins the book with a thorough and well-explained theory of her research. She does a great job explaining her work without making the reader feel stupid (another thing I hate about diet books). She balances scientific facts, medical research, along with the nutritional and psychological impacts of food on the human body and society. The second half was my favorite. I love traveling – and eating! Joining Miller for her adventures and research in Mexico, Greece, Iceland, West Africa, and Japan made these “diets” tangible. These are real things, real people eat, every day. Not some plate of chia seeds and protein shakes that require half of your income. The third, and last part, gives recipes from different places. I have yet to try them, but am looking forward to doing so. And from looking over the recipes, they don’t look extremely hard, but definitely will bring in some new techniques and food combinations to my kitchen.

The best part of the whole book, and if you only have time to flip through one section before purchasing, is the “Forging For Indigenous Foods In A Modern World.” Miller, via her own personal shopping experiences, shows you how to find healthy options in a world where grocery stores mostly filled with pre-packaged, frozen, instant-add-water-and-go items. It can be a challenge, especially where prices are concerned. I’ve been learning the fine art of healthy shopping – going to one store for some items, Whole Foods for meats, and then factoring in farmer’s market trips. Reading her experience was not only encouraging but also provided some insightful tips.

[Anna · Rating 5 out of 5]

In reading the comments, there are a few main points that were left out. I believe the emphasis placed on this as a diet book, or book of recipes, is misplaced. It's a doctor's examination of her experiences in other cultures where certain diseases have not taken root like they have in the U.S. And, in positing a hypothesis to why that is, she includes yes, recipes and diets, but also, the idea that social and communal eating and preparation have been somewhat lost. Don't eat alone, prepare your own food, and teach children to prepare food. While I've gotten a lot out of her rye bread and fish hash recipes, I also took it to heart to eat socially more, and to invite others over, as well as teaching and educating about food preparation. She has a lot of interesting far-out theories on some cultural diets- Scandinavians not eating vegetables, Japanese and Congese and the role of pickling/fermentation. but what I got mainly was that we need to leave behind our isolated US "nuclear family" eating routines. It's interesting, and it was a nice approach that was very different than other books. Basically, making tortillas with your family is as important as eating them.

[Bill · Rating 3 out of 5]

Interesting premise. Doctor has patients concerned about specific medical conditions. Doctor travels to "cold spots" - areas of the world with incredibly low incidences of the particular condition, and documents the traditional diet of the native people.

This seems to get recommended along with books about low-carb diets but it really does not advocate low carb. Rather, it focuses on the traditional diets, evolved over thousands of years, by several cultures. Each of these diets includes sources of carbs - some significant. What is consistent across all of the cold-spot diets is the absence of processed food. In fact, the author documents how younger generations in these areas, now exposed to processed food, do not share the natural resistance to certain medical conditions that their elders, still consuming a traditional diet, do.

[Jessica Winum · Rating 5 out of 5]

I loved this book...more readable and upbeat than Pollan's book, which I found so frustratingly depressing that I couldn't keep reading it. I will give it another try, but I did get tired of getting into arguments about farming practices with my husband because of it! Miller's book meshed with a years long, slow process of cooking and eating more whole and traditional foods. If you liked this book, you will also like the cookbook by Sally Fallon called Nourishing Traditions. I am in the process of learning how to forage in my grocery store and as soon as I am done with this I am going to call up my local farm where I can get some grass-fed beef and pork, which I will use sparingly throughout the month...I want to own this book! I see it's coming out in paperback next month.

[Mereke · Rating 4 out of 5]

I thought this was so insightful and interesting - how certain traditionanl cultures receive enormous health benefits from the natural diets they've preserved as compared to the modern processed diet. It's in the line of Michael Pollan's books, though not quite as statistically supported and documented, but still I definitely enjoyed reading about the differences in diet this physician noted and it's given me some ideas of things to eat and not to eat. My only critique is that it promises easy, wonderful, healthy recipes based on aforementioned preserved cultures, but they all kind of seemed lame or ingredients difficult to find if you don't live in the Bay Area of San Francisco, USA like the author. Still a great read if you're into this type of non-fiction food writing.

[April · Rating 5 out of 5]

This book is one of the best books I've read this year; hands down. The writing is really easy to read and not at all preachy. I even read the preface and introduction, which I generally skip, but I'm glad I did as they give really good background information to the rest of the book. Daphne Miller does a great job of explaining her idea and research without getting too specific in the particulars. I will definitely be buying a copy of this book both for the information and for all of the recipes she includes in the back of the book.

[Jesse · Rating 3 out of 5]

Daphne Miller elaborates on her theory of cold spots: certain places on earth where specific diseases occur at incredibly low rates. Iceland, for example, has very low rates of depression -weird, since they spend so much time in the cold and dark throughout the year. But the Icelandic diet, mostly of fish, somehow keeps depression at bay. Other places she visits are the Greek Islands, a canyon society in Mexico, Camaroon and Nagasaki. The book isn't all that exciting, but she does list a bunch of accessible recipes at the end.

[g-na · Rating 3 out of 5]

Written by a San Francisco physician and nutritionist, this book takes an in-depth look at the diets eaten by people who live in disease "cold spots"; areas of the world that have a lower than average rate of particular problems like heart disease, breast/testicular cancer, and diabetes. But rather than writing another "diet book," Dr. Miller discusses what is good about those diets, and how you can incorporate those good bits into your own eating plan. Plus, there are some yummy recipes included as well. Recommended.