WISDOM OF THE BODY
We have to gain and listen to the nutritional WISDOM OF THE BODY as a feedback to what we eating and doing. It integrates much more knowledge than our conscious awareness (albeit not always foolproof). Our transition from hunter-gatherers to agricultural folk was very difficult as we had to learn how to balance nutritional needs that were more easily balanced in a diet of a hunter-gatherer. This hard won knowledge of how to have a good primarily agricultural diet took many generations to gain. This was not an optimal diet, but a minimal healthy diet that sustains normal life. Fortunately, at this time (but not now) there was little loss of nutritional benefits of foods by industrial processing and long delayed delivery of perishable nutrient value (average number of days to get fresh vegetables to your store 4-6 days!). Now we are confronted with INNOVATIVE IGNORANCE in the form of industrial modification of food that robs them of the needed components that our WISDOM OF THE BODY assumes that type of food will have. For this reason we have to be careful (indeed suspicious) of processing or modifications of traditional healthy food. It turns out that this includes the Pasturization process (including flash pasturization) that adds AGE's to food so treated.
PLANT FOODS ARE OUR PRINCIPAL PROTECTION
A diet rich in highly nutritious and protective plant sources provides a superior level of protection to our health. As we will also learn, a diet high in plants also minimizes imbalances in the acid-base levels of our bodies. Green leafy vegetables (kale, spinach, green leafed lettuce, etc.) supply very high nutrition. Sprouted seeds offer incredible nutritional and health benefits. Sprouting also offer the ability to have our own secure food production and absence of delays in getting to us. A wide range of plant food intake offers multiplicity and synergy of benefits. Some animal foods are also extremely nutritious with some health benefits we can get few other places. One must not imagine that plants are nothing but beneficial. Plants have unique needs and are also survival machines like animals. Thus, in addition to the ongoing war plants have with insects for survival, they also have to try to avoid being eaten by mammals like us. To counter these problems, most plants have a variety of mechanisms to thwart or even kill the energy stealing parasites we are pleased to call "'. While occasional synergy (mutually beneficial advantage) occurs as with bees and some other insects, most are not beneficial. Humans have selected plants that were not to bitter or too toxic, then bred and selected for benefits to human goals. Since the plant was placed under an artificial selection, we were often successful in changing its properties by this artificial selection. In spite of our "artificial" selection, some properties remain problems for us. We will take this up later in the Details section on Vegetables.
Vegetables should be the bulk of our dietary intake. A very wide range of different vegetables offers a robust protection against all manner of free radical and poisonous dangers. Especially important are the leafy greens (Kale, Spinach, Broccoli (here treated as a leafy greens), and many other leafy green members of the Brassica (or cruciferous) vegetables. Of equal importance is a rainbow of different colored vegetables. Many of these can be eaten raw, while some others need to be cooked. My general rule is to eat it raw if there are no negative consequences to you, but tastes and attitudes vary considerably. Some vegetables have to be cooked because they are too difficult to eat raw. Other vegetables yield their nutrients better if cooked. In each case, cooking or not cooking involves trade offs of higher overall nutrients in raw vs higher specific nutrient availability when cooked.
Strict vegetarians have multiple unique needs that are covered in the DETAILS section and a PDF with much more detail. Many obstacles to healthy nutrition must be overcome by strict vegetarians. No one should do this without a precise knowledge of what is needed to thrive under this dietary limitation. Strict vegetarians face a huge range of problems in obtaining needed specific dietary components in amino acids, fats, vitamins, minerals, and also gaining the robust physical strength available to a mixed animal & plant food eater. Specific knowledge is needed to solve this.
In order to gain a much Longer Healthy Life, we will need to reduce the fraction total calories from carbohydrate sources from the typical 50% to around 20%. This is ideal, but even if you eat 50% carbohydrates, barely cooking them will have similar but lesser improvements in insulin sensitivity More carbohydrates means higher daily insulin exposures. What carbohydrate calories we consume must come from very slowly available complex carbohydrates. We can easily do this by very minor modifications of our cooking procedures. This modification will result in a massive decreased need for insulin and a major decreased activation of the TOR activation that controls our intrinsic rate of aging. This may have profound life span extension consequences. We still need to intake carbohydrates both for energy and to feed the beneficial bacteria in our gut that helps us by providing nutritional benefits and optimizes our immune system. These beneficial bacteria also suppress injurious over reaction of our immune system. The combination of a good gut bacterial probiotic gut environment and just chewy but not crunchy whole grains will avoid the problems of poor absorption of metal ions due to metal binding proteins present in grains. Additional intake of a wide range of biologically important metals may also be a way to augment the just barely cooked (chewy) very slow glucose delivery grain sources. These chewy whole grains are very low cost and high nutrition. These just barely cooked whole grains can be made to taste like rice pilaf or a variety of different spiced flavors that make this a treat to look forward to.
Fruits are wonderful sources of antioxidants and many other types of beneficial compounds, but come with a somewhat dangerous high level of fructose. Fructose is a simple sugar that does not directly elevated insulin/TOR activity, but is rapidly placed as fat inside our bellies. This inside or "omental" fat massively increases whole body inflammatory status and high chronic levels of inflammation drive all the disease of age with higher free radicals and inflammatory immune system caused damage. Despite this, the benefits of some amounts of fruits are so high that we should eat the fruits, but never the high simple sugar purified fruit juices. Fruit juices are instant delivery of high level of fructose (and some glucose) to our bodies. We want to avoid this in light of our knowledge of the insulin/TOR=>foreshortened life span consequences of sudden high or prolonged nutrient excesses and inflammatory consequences. (A time may come when we can get all the benefits of fruit or fruit type juices (quite complex number and type of benefits) without the negative sugar consequences, but that time is not here now!)
FATS & OILS
We must ingest some "essential fatty acids" (fat components we cannot make) that are critical components of our membranes. These essential fatty acids fall into classes: w-3 (present in fish and leaf oils), w-6(present in most seed oils), conjugated linolenic acids (CLA's & precursors), and gamma linoleic acid. All others can be made by our bodies. In terms of fats & oils, our developed world needs to correct our excessive intake of w-6 essential fatty acids from almost all seed oils (except flax) by balancing with a near equal intake of fish or leaf (or flax seed) derived w-3 essential fatty acids. Your brain has equal levels of both and your intelligence and overall health depends on BOTH. Both w-6 and w-3 essential fatty acids are required for our cellular membrane structure function. Your body cannot intra convertw-6 and w-3 fats, so you need to get both. They are a very small part of our total fat/oil intake, less than 6% of total fats. An ideal balance of somewhere in the range of 3:1 to 5:1 plant source versus animal source fats/oils seems to be ideal. Most of the plant fat/oil intake should be from w-9 monounsaturated fats/oils. We get these w-9 oils from olive oil and various seeds and nuts. This is the most common type stored in all plants. Seeds and nuts bridge the fat/oil and protein components and are great contributions to our health. Over heating essential oils or almost any oil largely defeats our purpose by damaging and turning excellent food into poisons that injure our body, even giving us cancer. If we need to use oils in cooking, we should saute or stir fry in saturated coconut oil or similar saturated oils to avoid heat damage to the highly reactive multiple double bond containing essential fatty acids.
Protein foods should be mainly chosen from the categories of oily ocean fish (Eg. Sardines &wild caught Pacific salmon), eggs, beans, with a lesser intake of cheese, fowl, and meats. This will serve both our health and protect the environment we live in from the environmental and biologic disease horrors of current "factory farming" of animals. It will also temper the very bad mental habits that allow animals to be so badly abused. All of these have to be cooked at minimal heat for only the safety required time. Overcooking our food (or burning it!) diminishes benefit and increases the exposure to carcinogens we create by burning food. Smart spicing of our foods can massively augment health instead of burning that is so detrimental.
EAT TO MAINTAIN A JUST ALKALINE (BASIC ) ACID-BASE BALANCE
After we have chosen the ideal components of our diet, we still have to be aware that our body requires a balance between foods that have alkalizing consequences and those that have acid consequences. Our circulating blood system is vigorously maintained at a slightly basic value. Our body will use whatever cellular minerals needed to keep the blood system just slightly basic. In general, carbohydrates and protein have organic acid creation metabolic consequences in contrast to alkaline foods (vegetables and most but not all fruit) that have a rich supply of cations like Mg++, Ca++, and other minerals. The chemistry of this is simple, weak organic acids from acidic food metabolism combine with weakly basic metal cations(magnesium Mg++ and calcium Ca++) to form neutral salts that do not affect the acid-base balance of the body. If there is a gross excess of acid forming metabolites in our body, then Mg++ and Ca++ (and other positively charged metal ions) are dragged out of our cells into the blood stream to maintain a standard slightly alkaline blood condition. This leaves your cells with not enough Mg++, Ca++, iron Fe++, and zinc Zn++ to function well. It appears that much of the pathology of various age associated diseases are mediated by insufficiencies in the maintenance of our necessary metallic ions. The way we prevent this is to eat a slightly higher ratio of basic foods (mainly vegetables) to prevent this loss of critical metal ions from our cells. This means the bulk of your diet should be vegetables rather than carbohydrates and protein.
WHAT DO WE HAVE TO DO (to benefit from this section) ?
(All FOOD SUGGESTIONS SHOULD BE ORGANIC IF POSSIBLE)
1. Eat most of your meals as vegetables (raw preferred if possible (not rhubarb, beans, etc.), but cooked is OK), Emphasis on leafy green (green leaf lettuce, kale, spinach,various other Brassica (broccoli/cabbage family)). Make sure eat a very wide variety of vegetables.
2. Eat wonderfully spiced but barely cooked or uncooked just soaked whole grains (similar in tactile experience to rice pilaf, but spiced in a wide variety of ways) - keep carbohydrates to no more than 20-30% of total calories. SEE Ty's ALL DAY ENERGY™.ALL DAY ENERGY READ MORE One can also eat breads like sour dough (acidic due to fermentation process with a slow delivery due to the acid nature and having a LOW Glycemic Index - covered in Details section). Avoid rapid delivery (high glycemic index carbohydrates and all simple sugars (use flavored stevia and/or xylitol for sweet taste. See DETAILS section on SPICING.
3. Regularly (daily if possible) eat some fermented food that is alive (dairy or better yet Oat yogurt, Probiotic drinks(low or no simple sugars), fresh sauerkraut, Japanese natto if you can stand it!). Beneficial bacteria produce these foods, which has long been associated with excellent health. A generous supply of these beneficial bacteria in your gut will tremendously aid your health. Don't try to live on these, just get some regularly.
4. Selectively eat some high value fresh whole fruit daily , but don't overdue this (Vegetables should be you main plant food). Don't consume more than occasional fruit juices that have too readily available fructose sugar and will increase your internal gut fat (omental fat) as well as rot your teeth). Excellent sources are the tart berries like black berries and raspberries, prunes, and tart green apples (raspberries and apples are heavily sprayed with gender bender pesticides that produce epigenetic changes - buy organic). These are followed by the sugar rich (but highly protective) blueberries, strawberries, cantaloupe, figs, and apricots. Further down in antioxidant value are peaches, nectarines. The antioxidant values of fruits will be covered in the ANTIOXIDANT menu section. You may wish to choose one different fruit not listed here each day so you are sure to get some variety. Watch the amount of sugar (mostly fructose except for grapes and such which are mainly glucose).
5. Get a fat intake of about 3% of fat calories as essential fatty acids of both w-6 and w-3 types. Eat mainly raw nuts and raw seeds as your major source of overall fats (Mainly w-9 fatty acids with a low percent of w-6). The best way to get w-3 fatty acids is a combination of low mercury oily ocean fish (best are wild caught Pacific salmon and short lived cold water sardines). Some more exotic sources of w-3 (omega-3) fatty acids from Krill oil from the Antarctic. BE SURE THAT ALL OF THESE ARE LOW IN THE TOXIC ELEMENT Mercury Hg. Nuts and seeds also provide excellent sources of Lipids. You can substitute Flax and Chia seed sources for the fatty ocean fish if you do not like fish, but this will not provide you with the sufficient needed DHA for your brain. A small amount of animal fat is not only acceptable but an excellent health benefit.
6. Protein sources overlap the fat sources for fish, with eggs, beans, with a lesser intake of cheese, chicken, and meats. Meat & poultry cooking and all cheeses introduces high levels of AGEs into your body, these must be very low in the diet or you will have very negative chronic inflammatory elevations and a shorter life span.
7. Try to eat almost twice as much bulk of vegetables as that of protein and carbohydrates. This tends to maintain a healthy body ACID-BASE balance that avoids many disease inducing problems. A just slightly basic balance in foods also minimizes your loss of minerals with age which is involved in a wide variety of age related diseases.
8. Enjoy delightful deserts made with sweeteners composed of flavored stevia or xylitol. We cannot get rid of a mammalian sweet tooth, but we can feed it smartly so that we can have a Longer Healthy Life.
9. DON'T OVER EAT ! If you have, lose weight by the recommendations in the the WEIGHT LOSS section and in the SUPPLEMENTS menu section.
WISDOM OF THE BODY
We and other animals have the capacity to choose a good diet from a variety of incomplete, but healthy foods. This was learned as far back as the late 1920's and the 1930's. When just weaned (ended breast milk feeding) rat pups and human babies were presented with a wide variety of healthy foods each of which was by itself incomplete in some nutritional needs, they end up choosing diets that concentrated on a smaller number of these various foods ("Self-selection of diets by young children", Davis, CM, (1928) Amer.J. Dis Children 36,651-689 and "Results of the self-selection of diets by young children", Davis, CM, (1939), Can Med Assoc J 41, 257-261 ). What astonished nutritional scientists in this 1930's experiments was that each infant animal chose a rather idiosyncratic (unique to that child) selection of foods from the variety, but all turned out to have chosen a healthy diet. Both the rats and the babies were at the end of suckling their mothers milk, so they had no experience with solid foods and no cultural prejudices for what they had never tasted. This phenomena is often described as the "WISDOM OF THE BODY", but as we shall see, it only applies to healthy foods, not adulterated or faked food. Each person reading this also has this wisdom, but it can be "fooled" by what can only be described as unhealthy foods. Unhealthy foods trigger our built in biologic desires (sugar, fat, protein,unique taste, etc.), but don't supply needed nutrients. What is particularly bad is that the wisdom of the body expects a particular food type to provide the necessary health building components, but much of our processed foods have lost or diminished many of these health building components. We will return to this critical idea later, but we need to understand a little more about what good and bad actions cultures overlay on the "WISDOM OF THE BODY".
Cultures and a Relatively Healthy Diet Discovery
Our distant ancestors who were hunter/gatherers probably used this WISDOM OF THE BODY to chose when to hunt and eat meat or when to seek berries and roots or greens. As long as the environment was plentiful, they had a relatively good diet. This did not prevent the normal problems of tooth decay or infections, but they chose a diet based on the WISDOM OF THE BODY. There were no highly processed unhealthy foods to be found in nature. Some things were poisonous, but they were quickly realized and avoided. This healthy diet choice has continued to nearly the present in some cultures.
Weston Price was a wealthy dentist in the 1930's who traveled around the world to find cultures who had a high fraction of healthy elderly in their communities. He would then examine their food choices and their overall health as well as looking at the health of their teeth. A very wide variety of very different diets supported healthy human life with a large representation of elderly in the community. These ranged from the primarily fish and whale diets of the Inuit's (far north eskimos) in the far north, the traditional meat & blood consumption of the Maasai tribesmen in Africa, to the diverse but also healthy diets of the Bushmen in the Kalahari desert. I most cases, animal sources were a high component, but these cultures also consumed vegetables and fruit when available. In each case these are very late mature cultural adaptations of chosen diets to match both available local resources and our intrinsic biological needs. It was not nearly as easy to do these things during our early transition to a primarily agricultural existence.
What we learn from this is that a very wide variety of diets can support relatively healthy human life. If you want to have a Longer Healthy Life you have to know more and eat slightly differently from our ancestors. Instead of a "relatively healthy diet", we will have an optimal diet for a Longer Healthy Life.
As the human population expanded, it began to diminish the abundant natural game that provided much of the protein needed by early humans. As we humans hunted large animals down, then smaller animals down, we began to be forced to pay more attention to not just gathering plant food, but to begin to cultivate this for food. Archeologists tell us that human size,likely health, and life span declined in this period of switching to a primarily agricultural diet (N Engl J Med. 1985 Jan 31;312(5):283-9.Paleolithic nutrition. A consideration of its nature and current implications. Eaton SB, Konner M.).
This is believed to result from a shortage of protein and possibly insufficient minerals in the diet relative to hunter gatherers.
Generally, in most parts of the world, whenever cereal-based diets were first adopted as a staple food replacing the primarily animal-based diets of hunter-gatherers, there was a characteristic reduction in stature, a reduction in life span, an increase in infant mortality, an increased incidence of infectious disease, an increase in diseases of nutritional deficiencies (i.e., iron deficiency, pellagra), and an increase in the number of dental caries and enamel defects. There is now substantial empirical and clinical evidence to indicate that many of these deleterious changes are directly related to the predominately cereal-based diets of these early farmers. Since 99.99% of our genes were formed before the development of agriculture, from a biological perspective, we are still hunter-gathers. Thus, our diet should reflect the sensibilities of this nutritional niche: lean meats; fish; seafood; low glycemic vegetables and fruit, (modern agriculture has significantly increased the sugar and starch content of vegetables and fruits over their Paleolithic counterparts), nuts and seeds - the evolutionary diet. Low Grain and Carbohydrate Diets Treat Hypoglycemia, Heart Disease, Diabetes Cancer and Nearly ALL Chronic Illness Joseph Brasco, MD
Like all CHALLENGE-RESPONSE events in human evolution, each successful culture learned what foods to combine and how to gain a workably complete and nutritious diet with these new mainly agricultural foods. This does not imply an optimized diet, only a sufficient level to support a certain level of healthy life. This is the WISDOM OF THE BODY winning in surviving cultures. What can undo a culture's long, usually painful process of learning what foods to combine in a healthy diet? Rapid introduction of external "food" types with which the culture has little experience and rapid rates of technological innovation that produces NUTRITIONALLY DANGEROUS PRODUCTS. These are usually more about tricking our senses to expect that artificial taste and nutrition are the same. In modern processed and modified foods, this is not necessarily the case. These carefully crafted taste temptations that are nutritionally dangerous are usually more about PROFIT MOTIVATION than health. Many of these products are extremely detrimental to health. Put the various potato chips, margarine, most dangerous highly unsaturated oils and many more in this category. A very similar statement can be made about various medical nutritional suggestions that are now disavowed, We will have more to say about that later.
The long established Meso-american indigenous diet of corn/beans/squash/pond fish along with a few vegetables has been a very successful combination for centuries. Europeans involved in the slave trade introduced corn to african cultures that had no cultural experience with corn. The europeans were ignorant of the importance of the Meso-american use of campfire ashes (mostly potassium hydroxide, a strong base) added during the grinding of corn that on cooking releases the vitamin niacin(Vitamin B-3) from a tight binding protein complex. Instead, the africans just boiled the corn. They were depleting their own body supplies of the vitamin niacin (Vitamin B-3) due to the excess of these niacin binding proteins. These african tribes developed the niacin deficiency disease "Pellagra" until they decreased their use of corn (all cultures learn from experience, the problem is the dietary injury that occurs until learning takes place) . The Meso-americans were unaware of the detailed "why" it worked, but found a method that worked. This same process of INNOVATIVE IGNORANCE with corn was repeated in the American south with similar results. This same ignorance driven process is occurring today on a grand scale.
This long cultural process of arriving at a healthy diet is much more important than mere cultural artifacts, because without a healthy diet, cultures wither. Introduction of new or novel innovations in our foods requires both deep knowledge of the particular historical learning of methods that were used to ensure nutritional completeness and health. Otherwise, we require a foolish willingness to suffer similar difficulty that our ancestors did in the transition to agriculture based food sources. Much of the current harm to our health is coming from profit seeking corporations who have no depth of understanding what they are altering in our healthy diet. To increase profits via increasing consumption these food adulterers often attempt to greatly augment taste while they rob the food of high nutritional value. This irresponsible process often causes very grave long term injury. Think of the use of Margarine, Trans Fats, diets high in polyunsaturated oils that massively increase needs for Vitamin E, changing flour conditioner from iodate to bromine which inhibits uptake of iodine we need. the list is nearly endless . This process is going on today at a break neck speed in North America, with lesser speed in Europe. This has major implications for many diseases including the striking rise of Alzheimer's disease in the developed countries.
Scientists have recently found
it possible to " reverse" early to mid-stage of Alzheimer's disease
by a novel type of drug. These reversals are accompanied
by a huge improvement in abilities. These
drugs can be ignored by substituting a long used delightful food that
has the same chemical effect.
Not only does this delightful food help Alzheimer's patients, but
it may be a major part of the prevention of this disease for
normal people (along
with avoiding specific toxins in the enironment and actions discussed
on this site that will also be covered).
This information will be available only to subscribers to this site.
Pharmaceutical scientists are off searching for PROFIT
MOTIVATION drugs to accomplish what a routine
component of our historical diet was doing and remains doing
for people still consuming it. This process can be accomplished by
reintroduction of this long used delightful food that was pushed
aside by BAD medical advice and NUTRITIONALLY
DAMAGING PROFIT MOTIVATION. To
get this information on ALZHEIMER's
lick here to SUBSCRIBE
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- Plant Protection
If we are to construct the best human diet that extends our healthy years, we need to know what contributes to this. Nutritionists talk about the major classes of carbohydrates, proteins and fats. What a more modern understanding entails is that most (but not all) of the protective components of our food come from plants. Why plants? They can't run away from extreme environmental conditions and have to have build protective substances to endure the hot sun, droughts, insects, and so on. Some of the most interesting of these modifications are found in the spices which have specialized in some means of protection against bacteria, fungi, and insects as well as protection from the harsh environment. Naturally, not all of these plant specialization's are beneficial to us, but we have already recognized many that are. You can think of this as the SECOND MAJOR AGRICULTURAL LEARNING PROCESS where we gain as much benefit from plant protective components as possible. Do not assume that a single benefit from a particular plant is without offsetting negative consequences elsewhere. This is a complex tradeoff situation in which we must be very knowledgeable. We will cover most of this in the section on ANTIOXIDANTS, but for now you must realize that most health protective benefits of food (but not all) come from plants. While we will focus on ANTIOXIDANTS, many additional health giving plant benefits are not antioxidants.
Anthropological study of early hominids has concluded that they lived as hunters-gathers. While nuts, seeds, vegetation and fruit made up an important part of the hunter- gather's diet, his mainstay was hunted or scavenged animal prey. More recent evaluations of early man's nutritional patterns by Dr. Loren Cordain, estimate that as much as 65 percent of his calories were derived from animal products. Granted, early man was not eating corn fed Angus beef from Jewel, but he was eating the meat, the organs and the bones of his prey. Essentially, a high protein/fat diet. It was a mere 10,000 years ago (or less) that man began exploiting an agricultural niche... Generally, in most parts of the world, whenever cereal-based diets were first adopted as a staple food replacing the primarily animal-based diets of hunter-gatherers, there was a characteristic reduction in stature, a reduction in life span, an increase in infant mortality, an increased incidence of infectious disease, an increase in diseases of nutritional deficiencies (i.e., iron deficiency, pellagra), and an increase in the number of dental caries and enamel defects. Low Grains and Carbohydrates Treat Hypoglycemia, Heart Disease, Diabetes Cancer and Nearly ALL Chronic Illness
Even if we wanted to, we could not return to the consumption of considerable quantities of wild meat because the human population has largely displaced most large wild animals. This leaves us with only the domesticated meat animals. We also do not need to have a diet overly rich in animal source saturated fat that lead to heart and circulatory problems. Our paleolithic ancestors did not live long enough to suffer from the aging related heart problems of high saturated fats. What we are left with is the understanding that a diet that is a mixture of slowly released animal and vegetable protein sources, some very slowly released carbohydrates, and a fats that help us keep our cell membranes in good shape and offers readily available energy is ideal. We must not consume so much that we stored unnecessary extra fat. Increasing body fat is a great mistake that leads to obesity, increased systematic inflammatory levels, insulin resistance with the consequent shortened life span and accelerated diseases of age. This was the upshot of the previous HOW & WHY section. A great benefit would be a diet that helps us slim down without hunger or cravings. Since insulin responds to both protein (amino acids) and carbohydrates (glucose) we need slow delivery of both of these to avoid elevating insulin levels and insulin driven TOR gene activity levels. Plants are the source of most of our protection against more rapid onsets of age associated diseases, a modification of this ancient diet is needed. Don't think that the paleolithic diet was all that great, average life spans were much like the 50,0000 year ago period in the human survival graph shown in the HOW & WHY section. Average life spans were only 20-30 years with much fossil evidence for infections and disease processes in that short time.
A modern variant of the Paleolithic diet that has proved to have great advantage in suppressing needless diseases as well as well as maintaining excellent heath and mental faculties in a very long life is the Mediterranean diet that combines various plants and nuts, seeds, fish, some cheese, fruits, with far less meat and saturated fat than current developed country diets. This is the right direction for us to look for an ideal human diet.
To delineate the influences of the Mediterranean diet (MD) on human mortality and age-related morbid conditions, principally the metabolic syndrome < and type 2 diabetes >, hypertension, cardiovascular disease, excess body weight, cancer, poor bone mineralization and rheumatoid arthritis, and neurodegenerative disorders, Individuals who adhere to the principles of the traditional MD tend to have a longer life-span. Both men and women who report eating foods closest to the MD are about 10-20% less likely to die over the course of a study of heart disease, cancer or any other cause. The longevity of Mediterranean people has been related to olive oil, and its several microcomponents of antioxidant potential, present in all MD variants. The prevalence of the metabolic syndrome may be reduced by a MD. The MD is significantly inversely associated with both systolic and diastolic blood pressure. It also has benefits in relation to the prevention of cardiovascular events, reduces the risk of mortality after myocardial infarction, and reduces peripheral arterial disease. The risk of obesity decreases with increasing adherence to the traditional MD. The MD also has a preventive effect on cancer, through its antiproliferative and pro-apoptotic effects, mostly due to the components of virgin olive oil and vegetables. There is some evidence of the benefits of the MD in relation to bone metabolism, rheumatoid arthritis, and neurodegenerative age-related diseases (cognitive deficit, Alzheimer's disease, Parkinson's disease). Effects of the Mediterranean diet on longevity and age-related morbid conditions. Pérez-López FR, Chedraui P, Haya J, Cuadros JL. Maturitas. 2009 Oct 20;64(2):67-79. Epub 2009 Aug 31. http://www.ncbi.nlm.nih.gov/pubmed/19720479 < current authors addition/clarification>
A BETTER DIET
Due to the forming scientific consensus about the causes of aging with automatic generation of diseases of aging, a healthy reworking of an optimal human diet is required. At the center of this is the slow delivery of glucose and protein from meals. This would minimally raises insulin and TOR gene levels that will postpone our aging and generation of aging diseases. Additionally, we must concentrate on methods to ensure sufficient, but not over abundant nutrients. We can easily do these changes without radical changes in food intake or a loss of the delight in flavors and textures of our meals. This minor change in diet patterns would massively improve health and slow the rate of aging. When we combine these with a very high vegetable and lesser but selective fruit intake, we get better health and a Longer Healthy Life.
HOW DOES THIS COMPARE TO THE US GOVERNMENT FDA (FOOD AND DRUG ADMINISTRATION) SUGGESTIONS?
( the above graphic is used under “Fair Use” Rules for comment and critique)
What's wrong with the FDA pyramid in light of our knowledge that a gradual age related decline in insulin sensitivity & age associated weight gain - is the leading cause of accelerating our aging throughout midlife?
Grains (all carbohydrate) should only be eaten that have a very very slow delivery of glucose to our blood. A high rate of glucose delivery leads to a greatly elevated insulin and TOR levels with all it's negative consequences. This means no simple sugars and no rapidly digested carbohydrates like: white bread, cooked to mush carbohydrate sources (baked or mashed potato, etc.), most rapidly absorbed breads and crackers. What remains are whole grains cooked so they remain chewy. The cooking "only till chewy" results in a much slower delivery of glucose to the blood stream is a much lower insulin elevation. In the following Carbohydrate subsection, we will use a guide called the "Glycemic Index" (GI) to learn which carbohydrate sources have the slowest delivery of glucose to our bodies. We can GREATLY ALTER this index to our advantage by our method of cooking the food. The emphasis on a CHEWY state (minimal cooking and minimal chewing)is very important. It drastically lowers the Glycemic Index value leading to a much slower delivery of nutrients.
Human beings (ALL MAMMALS) have no absolute need to consume any carbohydrates in their diet. We can construct our own glucose for the tissues that absolutely need glucose like the brain and eyes. Moreover, in studies of lower eucaryotes like yeasts, forcing them to eat non-fermentable (meaning non-sugars for example fats) extends their lifespan without restricting calories(http://www.ncbi.nlm.nih.gov/pubmed/17711561). In fact, this life span extension from forcing these yeasts to use non-sugars came about without needing to restrict calories. This lifespan extension appears to be a consequence of forcing these yeasts to respire exclusively via oxidative mitochondrial generation of their energy (ATP) rather than the glycolytic (equivalent to fermenting) pathway that generates energy by breaking simple sugars like glucose in two. How would we do movement toward higher oxidative (mitochondrial) metabolism ourselves? We would use higher level of monounsaturated fats and easily oxidized fats like from coconut oil which is precisely what we are doing with the suggested high monounsaturated fat and some coconut fat source of calories (total of 60% of all intake calories is our ideal here).
But why have any carbohydrates?
The answer has to do with our long evolutionary history with internal
beneficial bacteria in our guts that modulates our immune system. Much
more information on this will be available to SUBSCRIBERS
in the PDF's
on AUTOIMMUNITY and PROBIOTICS.
Here we are reducing carbohydrates to a very low level that is just
enough to keep our gut tube symbiotic bacteria happy so the act to modulate
our immune system. This also gives us a very modest elevation of glucose
levels over what our body would maintain by itself for a 7-10 hour period
(Ty's ALL DAY ENERGYTM
we covered in the ORIENTATION
section). We will see how easily and pleasantly we
can reduce the amount of carbohydrates in our diet and still have hearty
satisfaction. We just want slow delivery of glucose.
This will greatly lower the level of blood sugar rise which will also
keep our insulin levels at a much lower level (high insulin sensitivity
, much that of the centenarians!). In addition to all that, it
will keep us feeling well fed for many hours. No huge sense of super
high energy followed by a crashing to the floor with insulin driven
too low a blood glucose level. Think of this as the equivalent of the
short lived candy bar high (up, then crash worse). Guess what? We are
doing a similar thing with our too rapid delivered glucose in our normal
For the same reason as grains, we have to drop the "starchy tubers" (white & sweet potatoes and yams, etc.) and high starch content foods like corn. Problems with these are the fast delivery of too much glucose to the blood stream too quickly with attendant insulin spikes. Otherwise we should eat much more of protective vegetables. Vegetables are more important than fruits which we must eat in moderation. Sprouts are not even suggested in this chart. They are massively healthy.
Fruits are a bit of a paradox. As you will see in the section ANTIOXIDANTS, many of the dark and red-orange-yellow colored fruits have very high plant antioxidants that are very protective. Despite this, many fruits are very high in fructose which is a problem even though it does not elevated insulin levels. The reason high fructose is a problem is that it almost all goes to form fat stored inside our gut cavity. This type of fat is called "omental" fat (inside belly fat), to distinguish it from the less harmful subcutaneous fat of our "love handles" and on our legs and buttocks. The majority of American's are overweight because they consume too much of the sugars typically found in fruit (fructose) - but rarely from fruit directly. Fructose consumption in the form of soda pop sweetened with high fructose corn syrup (HFCS) is the most common carbohydrate (simple or complex!) consumed in the US. Why is fructose so bad when it does not elevate insulin? Fructose increases omental (inside the belly) fat that has profound insulin resistance (raising insulin levels) and inflammatory consequences that accelerate the diseases of age. If you are burning off all of this fructose by exercise, then much but as you will see later, not all) of the problem disappears, but only so long as you keep up the exercise. Fruit juices concentrate the readily available simple fructose sugar for a huge burden on the body, while eating the whole fruit leads to a much slower delivery of these simple sugars and less body burden. We must choose fruits wisely and limit consumption to avoid over consuming the simple sugar fructose.
The Oil & FAT groups must provide a low but sufficient level of essential fatty acids which are multi-unsaturated fatty acids. We will show the structures and explain all about fats and fatty acids in the Fats/Oils section of this material, so don't worry about our terminology here, it will be explained later. Multi-unsaturated means they have many carbon-carbon double bonds, each bond symbolized by C=C structure as opposed to carbon-carbon single bonds (C-C). These multiple double bonds in essential fatty acids are needed membrane lipids that come in two major classes. Typical seed oils are of the "omega-6" (w- 6) type and fish and leaf oils are of the "omega-3"(w- 3) type. In both types, the double bonds start at either the carbon 3 or 6 from the end of the molecule. One should avoid high intake levels of polyunsaturated fatty acids as it generates a much higher need for Vitamin E protection.( Or you literally go rancid ! ). Intake of essential fatty acids should never exceed 3 grams of w-6 and 3 grams of W-3 per day in healthy people.
Another group of fats are the mono-unsaturated
type with a single C=C double bond starting at position of carbon 9
from the end of the carbon chain (w-9).
These are the highest component of fatty acids in olive oil and
most nuts. Fat has no insulin elevation consequences as
long as it does not lead to weight gain. High fat does have
a modest immunity suppression that we must be aware of, but part of
the benefits of the fish oils (w-3
lipids) is the lower inflammation and general immunological activation.
An intake of some coconut oil (mainly 12 carbon chain fatty acids called
lauric acids in the form of triglyderides) will augment out immunity
(REF). In studies of both Mediterranean olive oil using culture
(REF) and a post World War II study of pacific islanders using primarily
coconut oil (who also had a high fish diet) (REF), both showed excellent
health relative to almost all other cultures. We want to gain most of
our calories (50-60%) from this w-9
type of oil with a contribution of butter and coconut oil (as well as
some other) animal fats in a ratio of about vegetable : animal fats
of 4:1). This will allow us to lower our intake of the insulin rising
carbohydrates to 20% of calories. Extensive cross cultural
studies have shown that a relatively high level of w-9
lipids found in the Mediterranean diet are heart
healthy. It almost goes without saying that one wants to eat NO
level of Partially Hydrogenated
(PHVO's or non-natural
TRANSFAT containing oils) that are a major risk
factor in heart disease .
The MILK group (milk, cheese, butter, cream, yogurt) should probably be pruned down to a little bit of butter, occasional cheese and yogurt. Some 70% of the world cannot digest lactose that dairy yogurt prefer. Oat Yogurt made at home is an excellent replacement. Both Dairy and Oat Yogurt should be without sugary syrups or added sugars. Lactobacillus in yogurt require continuing amounts of lactose to remain healthy. Anyone not eating lactose (because or intolerance or choice) will rapidly lose these otherwise beneficial bacteria. What we want is to gain a relatively stable population of beneficial gut bacteria, not a continual feeding with "loser" bacteria we do not feed properly with our normal diet(lactose intolerant individuals - the majority of human adults !). Milk is only appropriate to children . Subscribers to this web site will understand why the emphasis on a small daily amount of butter (only about 1-2 Tablespoons).
PDF on PROBIOTICS - WHAT YOU NEED TO KNOW TO AVOID OVER PAYING includes NONMILK SOURCED PROBIOTICS
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MEAT & BEANS
MEAT & BEANS are major sources of protein. What is clear from a variety of cross cultural studies is that fatty marine fish with low or no Mercury(Hg) and Eggs and Beans are greatly superior to huge amounts of our current factory farmed, nutritionally mis-fed meat animals. We will explain this shortly in the Protein subsection of DIET. Wild source fish is preferred and especially fish populations isolated from the usual human contamination with coal plants that release air born mercury (Hg) and other toxins that then settle on the oceans. Eggs (preferably hard boiled to ensure safety & inactivating the avidin binding protein in eggs) are a complete food, that can sustain life by themselves. Chickens fed both w-3 and w-6 food sources (instead of the more common w-6 only) produce especially nutritious eggs. Cholesterol problems attributed to eggs are largely a reflection of underlying insulin elevation with higher free radical damage of cell membranes. This elevation of insulin leads to higher LDL (low density lipoproteins) levels that easily become oxidized. This is particularly true as elevating insulin leads to higher levels of free radicals that damage the LDL leading to vascular (heart & circulatory) disease. Our bodies try to compensate for higher free radical damaged cell membranes by making more cholesterol to keep the membranes fluid as required for function. Cholesterol elevation is a compensation mechanism for a free radical disordered cell membrane.
Nearly all of our meat and foul are now grown in near factory conditions with much crowding, filth, and usually fed with grains. Domesticated ruminants ( cattle, goats, sheep) have a physiology that is designed to handle grass and other cellulose rich forage. They re-chew an earlier grass meal to increase the surface area for subsequent anaerobic (OXYGEN FREE) bacterial digestion of cellulose in their gut. They were never designed to eat diets high in grains that are also very acidic in metabolic effects. This has detrimental health effects and dangerous medical consequences that will be covered in the later section on PROTEIN. Pigs are omnivorous non-ruminants, now kept in scandalous filthy close quarters in factory farms that are breeding grounds for disease AND SOURCES OF ENORMOUS BACTERIAL INFECTIOUS WASTES. Farmed fish are nutritional disasters due to the extensive crowding with attendant disease/parasite and waste problems that are over shadowed by the absence of a natural diet. Farmed fish should be avoided.
A BETTER DIET PYRAMID TO CONSERVE INSULIN SENSITIVITY
NOT LIVING LIKE A STARVING MONK - HOW
SWEET IT CAN BE
Sweets & Pastry, Cakes, etc. Sweetening agents that Do not elevate blood glucose or Insulin/TOR.
Most sweetening agents (either simple sugars or artificial chemical derived sweeteners) are dangerous to your health.The simple sugars either elevate insulin or are stored as omental fat (in the belly, not outside the belly).Omental (inside the belly) fat generates unneeded elevation of inflammatory events that we will cover more in the IMMUNITY section.For now you must know that elevated unnecessary inflammation will aggravate and advance a wide variety of different degenerative diseases and is itself a pro-aging condition.The commercial chemical sweetening agents are now recognized to have potentially grave long term cancer and metabolic problems that have been hidden by a simple PROFIT MOTIVE that trumps HEALTH CONCERNS. We can see in the table below the range of multiples of sucrose (table sugar) sweetness of various sweeteners.
N.B. GI = Glycemic Index
SUGAR AND SWEETENERS
RATING (relative to sucrose=1 sweetness)
INFORMATION - COMMMENTS
|Sucralose (Splenda - YELLOW packs)||
|(Synthetic) heat & pH stable (baking) - REDUCES GOOD GUT FLORA. AVOID|
|Saccharin (Sweet & Low -PINK packs)||
|(Synthetic) - increases insulin production (ups TOR !) AVOID|
|Stevia ( note : Truvia=stevia+erithretol)||
GI=0, •••••• EXCELLENT•••••• (generations of safe HU use in S America)
HIGH POTENTCY MEANS USE LITTLE (Protein,not carbohydrate)
|Dulcin (sucrol, vaizin)||
|(Synthetic) = not in wide use AVOID|
|Aspartame(Equal,NutraSweet - BLUE packs)||
|(Synthetic) = CARCINOGENIC, formaldehyde producer, AVOID)|
|GII Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|HFCS High Fructose Corn Syrup||
|GI Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|GI Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|Agave nectar ( 60-90% Fructose)||
|GI Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|GI Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|GI Lo but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|XYLITOL (wood sugar)||
Lo GI,••••••EXCELLENT•••••• (avoid excess- intestinal problems), unsuitable for yeast nutrition - bad for yeast rising sweet breads, but great for suffers for Candida (can't metabolize) - used for generations in Finland ( USE 1:1 replacement sucrose)
Also PROTECTS teeth against bacteria (can't metabolize) -WE should not allow any candy for children except this sweetener -would put a lot of dentists out of work (too bad ! Health FIRST)
|SUCROSE - Standard||1.0||GI GI=83(Sucrose 1.00 = definition sweetness) (AVOID)|
|honey 0.97||0.97||GI=62 Some nutritional benefit, (MOSTLY AVOID, least bad if minor USE)|
|glucose (Dextrose)||0.70-0,88||GI =100 (AVOID - almost never used in dietary things)|
|70DE corn syrup||0.70-0.75||High GI ( AVOID)|
|molasses||0.74||High GI ( AVOID)|
|erythritol (Sweet Simplicity)||0.60-0.70||No GI,No Effect Blood Sugar (unlike xylitol, is absorbed & excreted intact, can have gastrointestinal distress for some) (ALTERNATIVE, but keep low)|
|sorghum syrup||0.69||GI Mid but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|high conversion corn syrup||0.65||GI Mid but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|invert sugar||0.50||GI Mid but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|sorbitol||0.50||GI Lo commercial sweetener - on pathway to Galactose, may be involved in diabetic retinopathy - DIABETICS & EVERYONE ELSE SHOULD AVOID THIS LIKE THE PLAGUE - (POTENTIAL VISION DESTRUCTION - AVOID)|
|regular conversion corn syrup||0.50||GI Mid but FRUCTOSE forms FAT inside BELLY ( INFLAMMATORY-AVOID )|
|maltose||0.3-0.50||GI HIGH Maltose is a disaccharide of glucose. (AVOID)|
GI Lo = component of lactose (glucose-galactose disaccharide)- Galactose is known to be involved in diabetic retinopathy - DIABETICS & EVERYONE ELSE SHOULD AVOID THIS LIKE THE PLAGUE - (POTENTIAL VISION DESTRUCTION - AVOID) Milk & cheese are good for infants, not so clearly for adults (especially milk). ! AVOID
FOR ADULTS, GOT a lot of Milk? = got CATARACTS?
Did I forget to mention that high levels of galactose are also used as a model for accelerated aging?
|cyclamate Sodium||0.30||(Synthetic) = (AVOID)|
|corn syrup||0.26||GI Mid but mostly glucose, lower GI only because lower concentration AVOID|
|lactose (fruit sugar)||0.20||GI Lo, but this in many fruit juice drinks (Avoid large intakes)|
Classes of Sweeteners will be evaluated
to choose the most healthy that do not have long term negatives (or
Commercial (Synthetic) Sugar Substitutes -
In light of these not having a long proven history in biological systems (multiple life times in humans) and potential cancer and other health concerns, urges caution for any health oriented individual. As you will find out in the DON'Ts section, our human history with health intrusive drugs and technology in the past century have mostly miscarried. "Better living through Chemistry" which I grew up with (BS,MS Chem/Biochem) has turned out to have too many unexpected downsides that we don't understand until we are victimized.
Sucralose (Splenda) - Sucralose (an ingredient in Splenda) is a organochlorine compound that was thought to pass through the body without contributing any dangerous down stream products, now recognized to undergo some metabolic degradation that produces formaldehyde. A wide variety of people have complained about Splenda Splenda . Complaints include Gastrointestinal problems: Migraines, Seizures, Dizziness, and Blurred vision, Allergic reactions, Blood sugar increases, & Weight gain. Sucralose (Splenda) at doses within the FDA acceptable limits for humans, was found to cause a 50% reducing in the intestinal flora of rats in 12 weeks of intake. The loss of that substantial a fraction of beneficial gut bacteria within a 12 week period would potentially leave humans subject to differential increases in "bad" bacteria that are held at bay by the good bacteria "occupying of intestinal 'real estate' " and largely excluding bad players.
Evidence indicates that a 12-wk administration of Splenda exerted numerous adverse effects, including (1) reduction in beneficial fecal microflora, (2) increased fecal pH, and (3) enhanced expression levels of P-gp, CYP3A4, and CYP2D1, which are known to limit the bioavailability of orally administered drugs.Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats.
Saccharin - This compound was discovered in the late 1800's, and since then has been approved then disapproved for human consumption in cycles. There is no damming evidence for extreme harm from this compound, but it is far different from a natural substance that has had generations of human use so that we can rather easily assess what the long term human consequences are. Saccharin has largely fallen out out use because of its bitter after taste. As your already know, almost all human created synthetic drugs have significant undesirable side effects. This is different from most of biological modifiers because these biological systems were selected and vetted by very long periods of time as well as fitting into the nature of living things. This is what the stupidity of human designed drugs has never been able to equal. It is hard enough to find drugs that have desirable effects, it is asking far beyond our present biological technology to vet them in long range biological consequences as well. Nature has long periods of evolution to sift out the non-ideal forms to affecters and humans many millennia to choose/reject some biological on the basis of its effects overall. This problem is so complex that it is difficult to imagine a real solution to this problem in any near or mid future. The nature of the biological interactions is just too complicated to model or test all outcomes.
Aspartame - A long controversial history of potential animal cancer causation has recently been reconfirmed with new scientific evidence showing that formaldehyde, a breakdown product of aspartame with known cancer causing properties, remains in the body much longer than was reported and binds to tissue components . This is by far not the first report of the dangerous properties of Aspartame. These cancer causing properties have been reconfirmed by multiple studies.
It is concluded that aspartame consumption may constitute a hazard because of it's contribution to the formation of formaldehyde adducts < at dosages within the FDA Acceptable specified limits (milligrams per kilogram of body weight) of aspartame for humans, formaldehyde reaction with tissue components, including proteins and nucleic acids(DNA) can easily lead to mutagenic damage to DNA >. Formaldehyde Derived from Dietary Aspartame Binds to Tissue Components in Vivo Trocho,C, Pardo, R, Rafecas, I, Virgili, J,Remesar, X, Fernandez-Lopez, JA, Alemany, M Life Sciences 63(5) 337-349 (1998) < comments by current author >
Truth be told: aspartame is an addictive excitoneurotoxic, genetically engineered, carcinogenic that interacts with virtually all medications. NCI Study Links Aspartame To Leukemia & Lymphoma * EFSA blesses formaldehyde-forming aspartame on April 20* NCI < National Cancer Institute > backs study linking formaldehyde to leukemia, lymphoma on May 14 Dr. Betty Martini < comments by current author >
The reference to addictiveness is due to the property of aspartame of reducing (by over 1/3) our natural feedback messenger "leptin" that helps us curb unneeded calorie intake. Leptin is a fulness signal. This is like diminishing your ability to recognize you have eaten enough, ideal for manufacturers, but harmful to your remaining healthy. Aspartame encourages obesity by this property. In addition to this, it has been shown by repeated scientific evidence to increase the incidence of lymphoma and leukemia cancers in mice. This is a sugar fix you do NOT NEED.
In 2005 the renowned Ramazzini Foundation of Oncology and Environmental Sciences reported a rigorous three years study on 1,800 rats, concluding: aspartame causes significant increases in lymphomas/leukemia and is a multi-potential carcinogen(can do both mutation and subsequent promotion steps for full creation of cancers). EFSA invented "deficiencies" in the study to protect manufacturers pet poison. The second study, ERF 2007, entirely verified the first. Dr. Morando Soffritti, who led both projects, noted that so much formaldehyde developed in aspartame-exposed rats that their skin turned YELLOW . NCI Study Links Aspartame To Leukemia & Lymphoma * EFSA blesses formaldehyde-forming aspartame on April 20* NCI backs study linking formaldehyde to leukemia, lymphoma on May 14 Dr. Betty Martini
Unsuitable Biological Based Sweeteners
Galactose - A monosaccharide (simple sugar from milk). Avoid this simple sugar, it is appropriate in early infant development but very unwise in adult life. This has already been covered in the Diet Pyramid discussion of the Milk group. < cataracts are the largest single costs for ,medicare, and a largely needless problem due to insufficient antioxidant protection >
Chronic systemic exposure of mice, rats, and Drosophila to D-galactose causes the acceleration of senescence and has been used as an aging model.... If a galactose-free diet is administered, cataracts and acute symptoms such as kidney and liver failure respond immediately. Galactose Wikipedia http://en.wikipedia.org/wiki/Galactose
Lactose - The disaccharide composed of galactose and glucose found in milk. Some 70% of the worlds adults are "lactose intolerant" and will suffer diarrhea by taking this in considerable amounts. This call is not just here but also in published articles on nutrition, Got Milk? applies only to the @25% of the human population that remain "lactose tolerant" in adulthood, but even they are harmed by the effects of galactose on our eye lens metabolism. Stay far away from this if you wish to keep the most important sense in humans (our vision !).
Fructose - Fructose is a disaccharide (covalently linked glucose and fructose
Corn Syrup & Transformed Corn Syrup to High Fructose Corn Syrup
Good Biological Based Sweeteners
Finnish cooking has used xylitol sugar (called wood sugar-isolated from Finland Birch trees), a sugar alcohol that is metabolized to gives only 40% of the energy compared to ordinary sugar. Xylitol can be heated to oven temperatures. It tastes almost exactly like sucrose (no after taste). Xylitol consumption at very high levels can cause digestive distress, but this requires very high levels. Xylitol has little or no effect on blood sugar and is not stored as fat like fructose. When young children were given xylitol gum to chew, they has a 70% reduction in dental carries and plaque accumulation. The same ability of xylitol to repress dental bacteria caused cavities also makes xylitol unsuitable for yeast rising breads or pastries (that require yeast to metabolize sugar to rise). Many breads like French breads and Sourdough do use any sugar but allow the yeasts to digest some of the complex carbohydrate in wheat. Xylitol increases anti-bacterial neutrophil activity and generally acts against many different bacterial types. The common yeast fungus Candid ia which causes many infections of people eating high sugary foods cannot metabolize xylitol and tends to recede from the extended infectious mycelium form back to just another ordinary yeast in our gut. Xylitol is safe for pregnant and nursing women. In general, xylitol has no toxicity to humans with some people consuming 400 grams (some 14 ounces, nearly a pound) daily for long periods of time. Do not give xylitol (or raisins for different reasons) to dogs or cats as it depresses blood sugars with serious health effects, but not in humans. Most importantly, xylitol does not elevate insulin levels . Xylitol could easily be used in place of regular sugar in pastries and other high glycemic foods, including high cocao(60% or more cocoa) dark chocolate. The major reason this is not seen in the US is that people do not demand it. Instead we have the ridiculous example of a Whole Foods store (a "health" food market, ) selling super high fast release glucose bombs that spike insulin level very high. Health conscious consumers are needed to correct this needless injury process. Demand better products. Suppliers are more interested in profit than forcing you to buy insulin elevating sugary bombs.
Stevia is a leafy plant related to sunflowers that grows in tropical South and Central America (en.wikipedia.org/wiki/Stevia ). Its sweet taste lingers longer, but some samples have a rather bitter licorice or smoky after taste. This has been completely gotten around by combining stevia with a french vanilla or chocolate flavoring that removes the after taste (NOW products brand Stevia with French vanilla . There are also many different flavored stevia sources in health food markets like Whole Foods. Stevia extract (usually in glycerin) is some 300 times as sweet as regular sugar. Stevia has virtually no effect on blood sugar and thus causes no rise in insulin levels. While Japan, China, Taiwan, Thailand, and Malaysia, Canada, and most of Central and South America have long used this sweetener, In the 1990's the US FDA first banned the selling and then after court proceeding banned the advertisement of it's sweet properties (and still does). You can largely put this down to the political power of corrupt (sugar related) corporate interests (Regulatory Takeover), something that we will return to later as it affects our health and safety. This is now changing with purified components of Stevia are often combined with erithritol for the soft drink industry that was beginning to suffer from the widespread awareness that high fructose corn syrup in sodas is making an enormous number of obese people in the US. Estimates have suggested that high fructose corn syrup is the predominant cause of the huge rise in obesity in the US (Mercola). In fact, the government has now confirmed that the principle carbohydrate intake in the US is no longer white bread, but rather high fructose corn syrup in soda drinks (REF). The sweet taste of stevia is due to a unique glycoside called steviosides. An early flawed study attempted to show that a breakdown product of Stevia glycosides is a mutagen (DNA damaging) using the typical rat liver extract test. This has largely been proven wrong with 14 of 16 careful studies showing no mutagen activity. No evidence for cancer creation or birth defects have been found. Surprisingly, stevia has been found to elevate insulin sensitivity by not yet understood mechanism(s). WHO (World Health Organization) has concluded that this is not genotoxic (not damaging to our DNA code).
stevia: Sweet Leaf Stevia (Ingredients: •
inulin soluble fiber • stevia leaf extract)
In Paraguay and Brazil Stevia has been used for centuries as a traditional medicine for diabetics and also as a source of sweetness. What is Stevia?
Different Flavors of STEVIA and XYLITOL
STEVIA - Acai Berry, Almond, Apple. Apricot Nectar, Belgium Chocolater,Berry ,Blackberry, Chocolate Mint, Chocolate Raspberry, Caramel, Cherry , Cinnamon, Cranberry, French Vanilla, Grape ,Hazel Nut, Lemon, Lemon/Lime , Lime , Mango. Mint Mango/Passion Fruit ,Root Beer . Strawberry, Orange , Mixed Berry, Pomegranate , Vanilla Creme
Stevia Extra in the Raw http://www.steviaextraintheraw.com
- similar but lesser range, however includes maple
syrup flavored xylitol
Especially delightful is a salad dressing made from fresh or freeze dried Raspberry (or Blackberry) vinaigrette sweetened with xylitol
Diet and our Body's Acid-Base Balance
Additional to our cultural discovery of a healthy diet, we need to understand the role of foods in affecting the acid-base balance in our diet. Different foods have different acid-base consequences to the body when ingested. Our own taste tell us that acid foods are sour and basic foods are often slightly bitter in taste, but there is more to this. These acid base consequences must be balanced in a good diet, as we can force the loss of metal ions from our cells into the fluid that bathes our cells and then into our blood. The reason for the profound loss of these metal ions for cells into the blood is to aid in vigorously maintained at a pH 7.4 (just slightly basic). Metal ions neutralize the acid products of metabolism, so they are constantly depleted if we do not get this food balance intake right. To understand this we must know a little about measures of acid-base status. This is best described by the pH scale of acid-base levels.
The pH scale(Hydrogen potential scale)
is an exponential scale (each unit represents a 10
fold difference in concentration) that runs from 0 (very acidic) to
14 (very basic). We are only interested in the range around
7.4, just slightly basic from the pH 7 value of equal acid and
base levels (neutrality). If you eat too great a proportion
of acidic consequence foods your body will protect this pH 7.4 level
in the blood by drawing important cellular cations (positively charged
ions) like Ca++ and Mg++ out of your cells and bones. This is done to
provide Ca++ and Mg++ salts of the acids which effectively buffer them
toward pH 7.4. When you eat much too much acidic fruits, you
discover that this pulling out of Ca++ from your muscle cells causes
muscle cramps. In fact, a very high percentage of muscle cramps
are due to this process of taking too much Ca++ out of your muscles.
This is why people suffering from a muscle cramp seek to eat Ca++ rich
milk or yogurt foods (can also be due to Potassium (K) mineral imbalance).
In the longer term this gradual removal of critical metal ions from
your cells will also causes a loss in bone calcium and thus bone
strength. A similar but less obvious result occurs when too much
Mg++ is drawn out of cells into the blood to protect the "rigidly maintained"
blood pH of 7.4. Mg++ ion is absolutely required for production
of energy and many other maintenance functions in our cells.
An important understanding of this process is that at no time will your body allow this pH of your blood to drop below this 7.4 set point (except in extreme life threatening pathology) . It will sacrifice the healthy level of Mg++ and Ca++ in your cells to maintains a systemic blood pH level of pH 7.4 . Only in the rare cases of metabolic (cell metabolism) and respiratory (lung related profound retension of carbonic acid) does one see systemic acidosis (excess acid that has a lower blood pH). Systemic acidosis is a serious medical problem as it has overcome the body's own protective mechanism by stealing from intracellular Ca++ and Mg++ to overcome temporary acidic imbalance in the blood.
If you continually deplete this cellular level of Ca++ and Mg++ on a consistent basis to protect the blood pH of 7.4, you are encouraging the development of a wide array of unnecessary diseases mainly due to the Ca++ and especially the Mg++ cellular depletions. This especially enfeebles your cellular/tissue energy production and leads to the induction of conditions that promote many disease states.
In the reverse situation of ingesting too much basic foods, you would feel weak and lack energy due to the extraction of acids into the blood to lower the pH back to the pH 7.4 region. Dietary intake driven gradual "over acidification" is the much more common problem we face, because we rarely ingest too much basic foods (mainly vegetables. What works here is to properly balance acidic versus basic food intakes, not just a momentary reprieve of eating a little better for a short time.
"Acidosis, or over-acidity in the body tissues, is one of the basic causes of diseases, especially the arthritic and rheumatic diseases." "How to Get Well" Paavo Airola
It is somewhat confusing that some foods that we would assume to be acid like limes or lemons have longer term metabolic consequences on the body that are neutral or even slightly basic. This is despite the fact that they can have short term acidic consequences that give us muscle cramps at high intakes. The initial "acidity or basicity" of the food is often less important long term than the level of contribution of buffering cations like magnesium (Mg++) and calcium (Ca++) in the food. These positive cations are needed to combine with an acid to make a nearly neutral salt. Of course, other metal cations and other buffering cations can help protect us, but Mg++ and Ca++ are the most important. This loss of Ca++ and Mg++ (as well as other cations) from cells may play an important role in impaired function and susceptibility to disease. We will have more to say about minerals in the SUPPLEMENT section.
Besides muscle cramps, how would we know whether we are out of balance in our intake of acid versus basic foods? Common symptoms of excess acidity are heartburn, bloating, belching, and feeling full after consuming small amounts of food. We can test our urine or our saliva with finely calibrated pH testing sticks that show in colors where we are on the acid-base continuum in the more narrow range of pH 6-8. These pH Testing sticks are available at low cost and come with full instructions for use and a color chart to judge your urine and saliva pH. The reason this works is because when our body is faced with an imbalanced acid-base intake, it will try to eliminate the excess via saliva and urine. This pH stick method is also the way we establish whether a food is alkaline causing or acid causing after ingestion. An alternative method is to analyze the pH of the ash left behind from burnt food (amount of metal ions remaining as oxides/hydroxides that have basic consequences).
In general, we can say that most protein and carbohydrate sources lead to acidic consequences for the body, while most vegetables have basic consequences for the body. Fruits and nuts can be acidic or basic consequences, depending upon the type of fruit or nut. Most people in the developed world ingest a high proportion of foods with acidic consequences. This is largely due to high consumption of meat, dairy, fish & shellfish as well as a high consumption of carbohydrate & sugary rich foods with not enough protective vegetables. The list below show a simplified acidic or basic quality of our food sources. Please note that there are some foods that different experts have disagreed about, most of these are left out (like eggs, whey protein, peanuts, pumpkin seeds, brazil nuts). One should also be aware that very high intakes of probiotics (beneficial gut bacteria, good for you) can induce a more acidic condition in the gut, however, since you are eating a alkaline biased diet - this should not be a problem.
Most Vegetables (except starchy tubers like potatoes& peppers & beets)
Some unusual carbohydrates sources that are alkaline millet, quinoa, & amaranth
All fresh grass juices (wheat grass, barley grass, oat grass, etc.) - among the most alkalizing
Most but not all fresh fruits (bananas,tomatoes,Avocado, limes, lemons, figs)
ALL Sprouted Seeds and beans (except carbo rich grain sprouts like wheat, oats, etc.)
Cumin seeds,Sesame, Flax seeds, Safflower seeds
Salmon & other oily ocean fish
Some nuts: almonds, macadamias, filberts
Plain Yogurt (but not sugared or fruit&sugar yogurts)
Most Herbs & spices
Meats,Foul, Crustaceans, Dairy(milk,eggs,cheese, sweetened yogurts), Fish (except oily fish like salmon)
Beans that are not sprouted
High carbohydrate sources:grains corn, oats, rice, rye, spelt, wheat, wheat bran & germ (especially so if processed)
All sugars that are metabolized (don't provide positively charged cations to off set metabolic acid creation !)
Fruit Juice, colas (phosphate), Coffee, Tea, Cocoa, Alcohol, Vinegar,
Breads, pastas & pastries & some starchy vegetables (tubers like potato, etc.)
Some Fruits: blueberries, plums, prunes, cranberries, more so in the same dried fruit
Cashews, Pastichios, walnuts, pecans, chestnuts, fresh coconut
Sweetened or fruit yogurts & buttermilk
STRESS and ANGER increase stress hormone "cortisol" (elevated stress hormone elevation leads to loss of minerals via kidney/urine - one of the many ways stress leads to injurious body consequences)
SITES WITH MUCH MORE EXTENSIVE ACID-BASE DATA:
A general rule of some importance is to eat twice as much basic food by bulk as acidic food. (REMEMBER OUR FOOD PYRAMID, NOW DOES THE INCREASE IN VEGETABLES MAKE MORE SENSE? IN ADDITION TO THE ACID-BASE BALANCE BENEFITS, THERE IS THE PLANT PROTECTIVE COMPOUNDS IN VEGETABLES), This is ideal for people who do moderate exercise and eat a healthy diet. A higher ratio may be needed for people under stress, very high physical exertion, toxic overloads, and high immune reactions. If you are now excessively acidic, a higher ratio of basic to acidic foods may also be needed. Note that vegetables are much less alkalizing when boiled, as they lose some of the soluble cations (positively charge metal ions like Mg++ & Ca++). It is always better to steam a vegetable if you must cook it. Some exceptions to this are potentially toxic rhubarb, which must be thoroughly boiled or baked.
Vigorous exercise can offset some of this acid food bias as it causes a rapid loss of CO2 despite also producing CO2 during the exercise. This also explains the desire after a hard work out to indulge in an acid (carbonate and phosphate) soda pop to rapidly restore balance. A far better choice would be an acidic fruit like oranges, tangerines, etc.
Many merchandisers are trying to convince you that you need to buy some expensive pH balancing salt mixture or magic alkaline water that is sold at outrageous profit. Ask yourself a question! How did our ancestors get it right? They balanced the types of foods they ate and did not need to purchase expensive salt solutions or "magic" alkaline water from money hungry merchants. This is that cultural learning process that we covered earlier. We will have much more to say about deceptive and exploitative commercial offerings when we later cover the nutritional SUPPLEMENTS section.
Almost everyone has some sort of food dislikes, but some of these are allergies and some(most) just food intolerance. Some 90% of actual food allergies are due to wheat, milk, eggs, peanuts,soy, tree nuts (such as,almonds,pecans,Brazil nuts,etc.),fish,and shellfish. It is important to recognize the food that causes this problem and avoid it. The easiest way to detect a low level food allergy or intolerance is by the rapid congestion of the nasal passages (histamine responses) that occurs rapidly after ingesting the allergic or intolerated food. I discovered that I had become not allergic but intolerant to milk products (lactase insufficiency) in the last few years. This did not extend to yogurt or other fermented milk products. Recognizing and avoiding foods that trigger these responses (allergic or intolerance) is the best choice. Some individuals are extremely allergic to various particular foods, to the extent of life-threatening consequences. A huge fraction of people are not listening to their bodies and are unaware of their food problems.
"...only about 1% of adults and 3% of children have clinically proven true allergic reactions to food. This difference between the prevalence of clinically proven food allergy and the public's perception of the problem is due primarily to misinterpreting food intolerance or other adverse reactions to food as food allergy. Food allergy is an abnormal response to food that is triggered by a specific reaction in the immune system and expressed by certain, often characteristic, symptoms. Other kinds of reactions to foods that are not food allergies include food in tolerances (such as lactose or milk intolerance), food poisoning, and toxic reactions. Food intolerance also is an abnormal response to food, and its symptoms can resemble those of food allergy. Food intolerance, however, is far more prevalent, occurs in a variety of diseases, and is triggered by several different mechanisms that are distinct from the immunological reaction responsible for food allergy. People who have food allergies must identify and prevent them because, although usually mild and not severe, these reactions can cause devastating illness and, in rare instances, can be fatal." Food Allergy Medical Author: Melissa Conrad Stöppler, MD Medical Editor: William C. Shiel Jr., MD, FACP, FACR
A good and simple way to evaluate whether a problem is food allergy or just food intolerance is to download the Do You Have A Food Allergy.pdf form the Food Allergy organization. This last site has many helpful tips on how to completely avoid traces of the common allergens found in various processed foods.
The Blood Type - Food Choice SCAM
This all began with the publication of "Eat Right for Your Type" by Dr.D'Adamo in 1996. Humans (and our primate relatives) have multiple Blood Types: O, A, & B being the principle human ones. We actually have two representatives of each gene choice, so we can be OO, AO, BO, AA, BB, & AB. Dr. D'Adamo's argument was that different foods have different "lectins" (tight binding proteins with specific targets (URL WIKI)) that bind tightly to receptors on the surface of our red blood cells). Some food types will have lectins that primarily bind to one blood type or another (O,A, B). The surface of the red blood cells is where the O, A, & B antigen receptors are located. Our body avoids absorbing some 95% of all "lectins", but a small amount do get into our blood system. Lectins are typically (but not exclusively) plant compounds that bind tightly to these receptors and can cross link red blood cells into a sticky unhealthy clot like mess. This cross linking interferes with the very small blood vessels through which our blood cells must pass in single file. Thus, the argument was made that a wrong choice of food will result in greatly increased microvascular (little blood vessel) infarcts (blockages). This would lead to localized areas of cell death that typically show up as holes in the tissues when examined under a microscope. All this is possible but largely unsupported by any good biopsy evidence . From this hypothesis, Dr. D'Adamo further argues that O blood types (OO homozygotes or both genes O type) should eat a high meat diet with few grains. A similar assertion that blood Types A & B (AA,AO, BB,BO & AB) should be focused on high vegetable food sources with only some dairy and foul (bird) protein in the diet. This is largely based on very little information and much "wool gathering" disguised as evolutionary history. I think you may already recognize the problems. Since Type O is the predominant blood type in the world with A & B being lower in frequency, most of the A or B Types are therefore AO and BO . Thus, most A and B Types have both the A or B and an O lectin receptor types on their red cells and can bind lectins specific to both groups. Under this theory, a vegetable eating (vegetarian) Type O (OO genes) would be at maximal danger of microvascular infarcts (clots and subsequent cellular death due to blockage of micro circulation). The clinical evidence for this has not been presented and the scientific community has mostly avoided almost any commented on this nonsense .
A better and more individualized approach the the problem of food selection is to listen to the WISDOM OF THE BODY. This was covered earlier when we saw that individual just weaned human infants would each choose a unique diet from a wide variety of healthy but incomplete food types. Just as those infants could choose a healthy diet, although each were different in choices, SO CAN YOU ! You must be sensitive to how foods affect you after eating them. Just as in the case of the infants, adulteration of foods to add high levels of sugars or remove healthy and needed components of ordinary foods (often called "food processing" !) will ruin your WISDOM OF THE BODY judgment.Why? Because primates (like us) are more addicted to sugar then they are to such narcotics as cocaine ! Even Rats addicted to cocaine would switch to sugar when offered a chance . Our biology is set up to assume that fats in general will have the needed essential fatty acids, despite the fact that commercial margarine has very little in the way of needed essential fatty acids and many injurious ones (trans-fats). Adulterated foods are a problem for in the use of our WISDOM OF THE BODY, and this is just part of the INNOVATIVE IGNORANCE common in our supposedly smart culture. Almost always it is about PROFIT MOTIVE, not health or human intelligence. You must become knowledgeable about these misbehaviors because regulatory agencies in the US have become extensions of commercial marketing, not guardians of health . Only by our knowledge are we entitled to a Longer Healthy Life.
HOW DID WE ARRIVE AT A LESS HEALTHY DIET? THE QUICK FIX !
Humans are born with a sweet tooth for mothers milk. Our long evolution has experienced many periods of sever hunger that made it wise to eat fat and sugar/carbohydrates whenever we could find it. However, this is not the primary reason. Animals will try to maintain normal weight when sufficient food is present ( Seeley, RJ Schwartz, MW Neuroendocrine regulation of food intake (1999)Acta Pædiatr Suppl 428, 58-61), even when presented with over fat inducing food - they just won't eat as much. So why do some cultures like the USA have about 1/3 overweight and another 1/3 clinically obese?
Besides not being educated into the information above, a lot has to do with quick fixes that are largely modeled on the magic pills of medicine. When antibiotics were first introduced in 1932, it was almost unbelievable to see incredibly fast recovery from what were potentially lethal infections. This immediate "drug pill fix" became a cultural expectation, an expectation that allowed us to relax our self control and self care. If we are afflicted with some aliment, go to the doctor and he will dispense a pill to make it all go away. The same logic guides both our pharmaceutical and scientific research today. This belief was further augmented by our electronic age where everything is nearly instantaneous (digital super fast) . There is no pill to make years of unhealthy eating and lack of exercise all go away instantly. This is a gradual process of regaining our health by eating wisely and exercising.
High levels of stress and insecurity is a second reason that applies particularly to the USA. When under stress, we tend to eat fast food, and generally don't maintain good care for our body.
The final reason is the worst of all. The need to keep the financial wheels of industry and employment spinning around in our unhealthy culture causes both health maintenance & our(drug misdirected) medicine to become an parasitic extractive industry. Sell bogus adulterated but cheap "food" or amazingly stupid solutions that even a little bit of critical evaluation would debunk immediately. For this to work, you only need people uninformed about health in their education and a loss of the long term nutritional cultural knowledge(that was not well articulated because of the complexity of nutrition) that our ancestors gained at such high price. Then we will buy into the "latest and greatest" that has no long term tests of sustainability or long term health (INNOVATIVE IGNORANCE driven by IMMORAL(=stupid) PROFIT MOTIVES ). A GOOD PROFIT MOTIVE would be to supply excellent food and refuse to cheapen it by injuring its NUTRITION for money. We will see this process with much greater clarity in the DON'Ts section.
Again - Why are we doing this?
The predominant cause of our age related diseases and the intrinsic rate of aging are now recognized to relate to disturbed hormonal and homeostatic control largely due to our blood sugar rises with consequent insulin rises that alter metabolic and hormonal processes for the worse . This is primarily about the direct problems with elevated insulin and destabilizing the insulin-growth hormone axis by rapidly available carbohydrate and excessive fat intake. This elevated insulin jacks up the level of cellular TOR Gene activity that misdirects cellular activities away form tissue specific needs to getting ready for a division that will not take place (cannot take place in most adult tissues). This is caused principally by high simple sugar and readily available sugar from rapidly delivered carbohydrates to blood as glucose (or fructose). We need to recognize this pathological huge intake of simple sugars (and complex carbohydrates that rapidly turn into readily available simple sugars) that then elevates body weight and accelerates our aging. This process is "self feeding" (forgive the pun) to higher levels that reoccur as increasing FUTILE CYCLES. Even the healthiest diet of good foods will still have this ongoing disturbance of the insulin-GH balance and other hormonal and metabolic balances along with a more gradual increase in insulin and elevated TOR gene activity, but not nearly as much. The choice is yours.
We cannot completely escape this gradual destabilization process - that constitutes most of the normal early adolescent to late midlife aging process. But, we sure can slow it down. Protein, unlike carbohydrates is a necessary intake, but protein in the form of its digest into amino acids also elevates insulin and TOR . Not only does this destabilize our insulin-growth hormone axis over time, but combined with over eating it also generates higher free radical damage that accumulates as increasing percentage of oxidatively damaged proteins.
A young man has perhaps 10% oxidatively damaged cellular proteins, while a 70 year old man has some 50% of his proteins oxidatively damaged (Protein Modifications with Aging Levine, RL & Stadtman, ER IN: Handbook of the Biology of Aging (4th Ed.) 184-197 (1996)).
Ability of the old to function well and especially to handle unusual stresses is extremely decreased with such a high rate of oxidative damage. This gradual decline in our reserve capacities sets us up for all the later diseases that attend late life.
This seems like a Joseph Heller "Catch 22" situation: to live we must eat, and to eat we seem to be accelerating our aging. The way to minimize this problem is to construct a very different food pyramid that emphasizes whole unprocessed foods rather than extensively processed nutrient depleted "commercial" processed food. This unprocessed food and the slow delivery of nutrients for a prolonged satiety period along with appropriate exercise takes into account the modern understanding that most of our needlessly "too soon" age related diseases are due to failing these conditions. What we need is much slower delivery of carbohydrate derived glucose, a similar slow release of proteins, and a much higher protective plant food intake. All this in a diet that provides our needs without promoting obesity. Obesity triggers yet even more insulin exposure and leads to further destabilization of our hormonal balances. This diet will not massively extend our lives, but it will greatly extend our healthy life period. We can work on the massive life extension later in this site in the LONGEVITY section.
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