Paleolithic Diet

Although we are living in the 21st century, our human genome is greater than 10,000 years old. The way we metabolize our food is largely determined by our genetic machinery. Yet today, we live in a mechanized urban setting, lead sedentary lifestyles, and eat highly processed and synthetic diets that our genome is not accustomed to. It therefore comes as no surprise, that cardiovascular disease is the number-one cause of death and accounts for 41% of all fatalities. It should also come as no surprise that metabolic syndrome is present in over 40% of middle-aged American adults and that the lifetime probability of hypertension is greater than 90%. This cardiovascular disease pandemic will continue until we realize that our bodies were not designed for this lifestyle and diet. The genes we are born with will remain unchanged; therefore, our diet and lifestyle need to change.

When our forefathers transitioned to an agricultural grain based diet, a gradual deterioration in health care began. Our ancestors consumed lean meats, fruits, and vegetables as opposed to cereals.  The grain-based diet resulted in shorter life spans, higher childhood mortality, and a higher incidence of osteoporosis, rickets, and various other mineral and vitamin deficiency diseases.  Further adaptation to Western lifestyles have lead to obesity, diabetes, atherosclerosis, and other degenerative diseases.

There is so much controversy and confusion in recent times about the type of diet that we should follow. The Ornish diet consists of 80% carbohydrates with minimal consumption of animal fat or protein. The Atkins diet is high in protein and high in saturated fats and avoids almost all carbohydrates.  Each diet has its benefits and disadvantages.

Over 150 studies about diet and cardiovascular health have demonstrated that the following may reduce cardiovascular events:

Our ancestors consumed only natural and unprocessed food from the environment that provided them with a diet of protein, fiber, vitamins, minerals, antioxidants, and other beneficial phytochemicals. Our ancestors’ diet had three times more fiber, twice as much polyunsaturated and monounsaturated fats, four times more omega-3 fatty acids, and 70% less saturated fat. Furthermore, their sodium intake was 1/5 of what it is today, and their diet did not contain refined grains and sugar. It is evident that the epidemic of cardiovascular diseases is at least in part due to the striking discrepancies between the diet we are designed to eat and what we eat today.

In this modern world, calorie-dense foods are abundant and inexpensive; therefore, most people are dying of caloric excess, which manifests itself as hypertension, cardiovascular disease, metabolic syndrome, and obesity. We also expend much less energy than our ancestors did. A diet that is high in carbohydrates and low in fat will have a much lower satiety index than the diet that has adequate quantities of proteins and fats.  Therefore, diets containing moderate amounts of beneficial fats and proteins, low glycemic index carbohydrates, and a regular exercise regimen are the most effective ways to maintain an ideal body weight and reduce cardiovascular disease risk.

	Carbohydrate  Concentrn	Glycemic Index
Aubergines	4	10
Brocolli	4	10
Cabbage	4	10
Garlic	28	10
Green Vegetables	4	10
Lettuce	4	10
Mushrooms	4	10
Onions	5	10
Red Peppers	4	10
Tomatoes	4	10
Walnuts	5	15
Apricots (fresh)	10	20
Fructose	100	20
Grapefruit	10	20
Peanuts	9	20
Soya (cooked)	15	20
Cherries	17	22
Dark Chocolate (<70% cocoa solids)	32	22
Lentils – Green	17	22
Peas – Split	22	22
Plums	10	22
All Bran	46	30
Apple	12	30
Beans – French	3	30
Beans – Haricot	17	30
Chick Peas (cooked)	22	30
Fruit Preserve (w/out sugar or grape juice)	37	30
Lentils – Brown	17	30
Milk (semi-skimmed0	5	30
Peach	9	30
Apricots (dried)	63	35
Carrots (raw)	7	35
Chinese Vermicelli (mungo bean)	15	35
Fig (fresh)	12	35
Ice Cream (made w/ alginates)	25	35
Maize/Corn on the cob (traditional variety)	21	35
Orange	9	35
Pear	12	35
Peas – Dried (cooked)	7	35
Quinoa (cooked)	7	35
Yogurt (full-milk)	4.5	35
Yogurt (skimmed)	5.3	35
Apple Juice (fresh)	17	40
Black Bread (German)	45	40
Flour T200 (unrefined) – Bread	45	40
Flour T200 (unrefined) – Pasta	17	40
Grapes	16	40
Kidney Beans	11	40
Orange Juice (freshly pressed)	10	40
Peas (Fresh Petis Pois)	10	40
Rye (wholegrain, cooked)	49	40
Boulgour (wholegrain, cooked)	25	45
Bran Bread	40	45
Flour T1550 (unrefined) – Pasta	19	45
Spaghetti (hardgrain, cook al dente)	25	45
Buckwheat (black wheat flour0	65	50
Crepe/Pancake (made w/ buckwheat)	25	50
Flour T150 (unrefined) – wholemeal bread	47	50
Kiwi	12	50
Rice (Basmati)	23	50
Rice (Brown)	23	50
Sorbet	30	50
Sweet Potato	20	50
Petite Beurre Biscuit	75	55
Shortbread Biscuit (Flour B)	68	55
White Pasta (normal cooking)	23	55
Rice (long grain, white)	23	60
Banana	20	65
Brown Flour T85 (brown bread)	50	65
Jam (traditional)	70	65
Melon	6	65
Orange Juice (industrial)	11	65
Potatoes (boiled in their skins)	14	65
Raisins	66	65
Semolina (refined)	25	65
Cereals (sugared)	80	70
Chocolate Bars (ex. Mars Bar)	60	70
Cola Drinks	11	70
Cornflour	88	70
Flour T65 – country style bread	53	70
Maize/Corn on the cob (modern variety)	22	70
Noodles, Ravioli	23	70
Potato (peeled and boiled)	20	70
Rice (pre-cooked and non-stick)	24	70
Sugar	100	70
Turnip	3	70
Pumpkin	7	75
Watermelon	7	75
Broad Beans (cooked)	7	80
Crackers	60	80
Potato Crisps	49	80
Tapioca	94	80
Carrots (cooked)	6	85
Corn Flakes	85	85
Flour T55 – Baguettes	58	85
Popcorn (no sugar)	63	85
Rice Cake	24	85
Honey	80	90
Mashed potato	14	90
Rice (pre-cooked)	24	90
Potato (chips)	33	95
Puffed Rice	85	95
Beer	5	110

 

	Carbohydrate  Concentration	Glycemic  Index
All Bran	46	30
Apple	12	30
Apple Juice (fresh)	17	40
Apricots (dried)	63	35
Apricots (fresh)	10	20
Aubergines	4	10
Banana	20	65
Beans – French	3	30
Beans – Haricot	17	30
Beer	5	110
Black Bread (German)	45	40
Boulgour (wholegrain, cooked)	25	45
Bran Bread	40	45
Broad Beans (cooked)	7	80
Brocolli	4	10
Brown Flour T85 (Brown Bread)	50	65
Buckwheat (black wheat flour)	65	50
Cabbage	4	10
Carrots (cooked)	6	85
Carrots (raw)	7	35
Cereals (sugared)	80	70
Cherries	17	22
Chick Peas (cooked)	22	30
Chinese Vermicelli (mungo bean)	15	35
Chocolate Bars (ex. Mars Bar)	60	70
Cola Drinks	11	70
Corn Flakes	85	85
Cornflour	88	70
Crackers	60	80
Crepe/Pancake (made w/ buckwheat)	25	50
Dark Chocolate (<70% cocoa solids)	32	22
Fig (fresh)	12	35
Flour T150 (unrefined) – Pasta	19	45
Flour T150 (unrefined) – Wholemeal Bread	47	50
Flour T200 (unrefined) – Bread	45	40
Flour T200 (unrefined) – Pasta	17	40
Flour T55 – Baguettes	58	85
Flour T65 – country style bread	53	70
Fructose	100	20
Fruit Preserve (w/out sugar or grape juice)	37	30
Garlic	28	10
Grapefruit	10	20
Grapes	16	40
Green Vegetables	4	10
Honey	80	90
Ice Cream (made w/ alginates)	25	35
Jam (traditional)	70	65
Kidney Beans	11	40
Kiwi	12	50
Lentils – Brown	17	30
Lentils – Green	17	22
Lettuce	4	10
Maize/Corn on the cob (modern variety)	22	70
Maize/Corn on the cob (traditional variety)	21	35
Mashed Potatoes	14	90
Melon	6	65
Milk (semi-skimmed)	5	30
Mushrooms	4	10
Noodles, Ravioli	23	70
Onions	5	10
Orange	9	35
Orange Juice (freshly pressed)	10	40
Orange Juice (industrial)	11	65
Peach	9	30
Peanuts	9	20
Pear	12	35
Peas (Fresh Petis Pois)	10	40
Peas – dried (cooked)	7	35
Peas – split	22	22
Petite Beurre Biscuit	75	55
Plums	10	22
Popcorn (no sugar)	63	85
Potato (chips)	33	95
Potato (peeled and boiled)	20	70
Potato Crisps	49	80
Potatoes (boiled in their skins)	14	65
Puffed Rice	85	95
Pumpkin	7	75
Quinoa (cooked)	18	35
Raisins	66	65
Red Peppers	4	10
Rice (Basmati)	23	50
Rice (Brown)	23	50
Rice (long grain, white)	23	60
Rice (pre-cooked and non-stick)	24	70
Rice (pre-cooked)	24	90
Rice Cake	24	85
Rye (wholemeal bread)	49	40
Semolina (refined)	25	65
Shortbread Biscuit (Flour B)	68	55
Sorbet	30	50
Soya (cooked)	15	20
Spaghetti (hardgrain, cooked al dente)	25	45
Sugar (saccharose)	100	70
Sweet Potato	20	50
Tapioca	94	80
Tomatoes	4	10
Turnip	3	70
Walnuts	5	15
Watermelon	7	75
White Pasta (normal cooking)	23	55
Yogurt (full-milk)	4.5	35
Yogurt (skimmed)	5.3	35

	Low GI	Medium GI	High GI
	All Bran Cereal	Beats	White Flour
	Apples	Cantalope	Whole Wheat Flour
	Carrots	Pineapple	Popcorn
	Chana Dal
	Chick Peas	Succrose	Watermelon
	Grapes	Sugar
	Green Peas	Banana
Low GL	Kidney Beans	Mangos
	Oranges
	Peaches
	Peanuts
	Pears
	Pinto Beans
	Strawberries
	Red Lentils
	Sweet Corn
	Low GI	Medium GI	High GI
	Apple Juice	Life Cereal	Cheerios
	Buckwheat	New Potatoes	Shredded Wheat
	Fettucinni	Sweet Potatoes
Medium GL	Navy Beans	Fried Rice
	Orange Juice
	Parboiled Rice
	Sourdough Wheat Bread
	Low GI	Medium GI	High GI
	Linguini	White Rice	Baked Russet Potatoes
High GL	Maccaroni	Couscous	Corn Flakes
	Spaghetti
	GI:  Low – 1-55	GL:  Low – 1-10
	Medium – 56-69	Medium – 11-19
	High – >70	High – >20

These are found in commercially prepared foods and are synthesized when hydrogen is applied to edible oils under high pressures and temperatures in the presence of a catalyst.  Hydrogenation of oils is done by the food industry to prolong the shelf life of commercially baked goods such as cookies, crackers, doughnuts, croissants, and snacks.  It is also found in shortening, margarine, and deep-fried foods. These hydrogenated fats lower HDL levels, increase LDL levels, and increase the risk of cardiovascular disease.  Some studies indicate that replacing trans-fatty acids with the same amount of natural, unsaturated fatty acids will result in a 50% reduction in risk of coronary heart disease.

The sea algae and the grasses and leaves on land are rich in omega-3 fatty acids.  Therefore, fish and larger grazing animals have a high content of omega-3 fatty acids.  However, today, the meats from domesticated animals are very low in omega-3 fatty acids because they are generally grain- or corn-fed rather than grass-fed. Compared to the European Mediterranean diet, the American dietary intake of omega-3 is extremely low.  Patients on a Mediterranean diet rich in omega-3 fats, unsaturated fats, fruits, vegetables, legumes, and nuts experienced 50 to 70% reductions in risk of cardiovascular events in long-term follow-up.  In the GISSI prevention study, survivors of myocardial infarction were given 1g of omega-3 supplements daily and experienced a 45% reduction in sudden cardiac death and a 20% decrease in all-cause mortality during a 3 ½-year follow-up.  Increased fats in the form of omega-3 fatty acids either from plant sources such as flaxseed oil or fish oils will reduce cardiovascular risks anywhere from 32% to 50%.

Our ancestors had a diet where one-half of the total fat is composed of monounsaturated fats. Monounsaturated fats reduce cardiovascular risks when substituted for the high glycemic index carbohydrates and sugars. Nuts are a valuable source of monounsaturated fats and have been shown to be cardioprotective in multiple studies. The calories in nuts are typically 80% from fat, but most of the fat is healthy monounsaturated and polyunsaturated fatty acids.  Epidemiological studies showed that nut consumption, five times a week at least, is associated with a 50% reduction in the risk of myocardial infarction, compared to the risk for people who rarely or never eat nuts.  Nut consumption also reduces the risk of developing diabetes, lowers LDL, and provides a plant based protein together with vitamin E, folic acid, magnesium, copper, zinc, and selenium.  Nuts have a high satiety index and therefore, often prevent over-eating.  Oleic acid is the major monounsaturated fat in our diets and is found in meats, nuts, avocados, dark chocolate, and olive oil.  Replacing saturated fat with monounsaturated fats results in a 30% reduction in risk.

Our ancestors were omnivorous.  Modern vegetarian diets rely heavily on processed carbohydrates such as white rice, potatoes, white flour, and sugars.  Therefore, they are not recommended.  The South Asian paradox refers to the high prevalence of coronary artery disease despite low levels of LDL cholesterol and low prevalence of obesity in urban vegetarians from India who consume a diet that is high in refined carbohydrates.  High glycemic index (GI) diets lower HDL cholesterol and predispose people to metabolic syndrome and cardiovascular disease. In fact, high-GI diets are one of the most atherogenic features of our modern eating pattern. Overall, a vegetarian diet composed of low GI foods is cardio-protective.  However, our current vegetarian diets are very rich in refined flour and grains; as a result; their GI values are extremely high.  Consuming foods in the natural state retains more nutritional value and keeps the GI of the food low.

Our ancestors derived 45% of their calories from animal foods. However, the meats had less than 4% fat by weight and contained relatively high levels of monounsaturated and omega-3 fatty acids, compared to the grain-fed domestic meats of today that contain 20% to 35% fat – much of it in the form of saturated fats. It is highly likely that it is the high levels of saturated fats typically found in the meat of modern domesticated animals which is most atherogenic. There are many other compelling reasons for not consuming large amounts of currently available meats in the United States.  The leading source of saturated fats and cholesterol in the American diet is meat, poultry, and dairy products.  These are directly linked with atherogenesis, or accumulation of plaque on the innermost layer of the artery walls. There is no cholesterol found in grains, legumes, fruits, vegetables, nuts, and seeds.

Our ancestors only drank water.  Soda drinks are the predominant beverage consumed in America today. Over 50 million cans of soda are sold every day in the United States of America. These are calorie dense, nutritionally empty drinks which increase the risk of obesity and insulin resistance.  Between 1990 and 1995, the consumption of soda among children and adolescents increased by 41%. The average consumption of soda among teenage males between 13 and 18 years is 3 or more cans of soda pop a day. Ten percent of teenage males drink 7 or more cans a day.  The average teenage girl drinks two cans of soda pop a day, and 10% of all teenagers drink more than 5 cans a day.  The Center for Science in the Public Interest is asking for more water fountains, soda-free schools, and health education campaigns in schools. Soda consumption is linked to obesity, tooth decay, caffeine dependence, and bone weakening. A team of Harvard researchers presented the first evidence linking soft drink consumption to childhood obesity in The Lancet. Recent human studies also demonstrate that girls consuming soda pop are more prone to have brittle bones. Recent animal studies using rats also demonstrated the same findings. Phosphorus encourages calcium loss and weakening of the bones.  Soda consumption increases the likelihood of bone fractures in female teenagers fivefold.

Tea is high in natural antioxidants, which are beneficial. An inverse relationship between tea consumption and cardiovascular disease has been observed.

The most practical solution for reducing the incidence of chronic degenerative diseases such as atherosclerosis is to realign our current maladaptive diet and lifestyle to simulate what our bodies were initially made to consume. Our food sources today are different from the food sources that were available to our ancestors; for example, today’s meat is totally different from the meat that was available to our ancestors. Our vegetarian diets have become so refined and have such high glycemic indices that it is essential that we make radical changes to our eating habits and follow a more natural, healthy diet.

It is therefore my strong recommendation that the ideal diet currently available to the public is predominantly a vegetarian diet, closely related to the Mediterranean diet.  It should be rich in fruits, vegetables, and whole grains, and very low in meats and dairy products. The ideal diet should also be sugar-free. The best drink is water, and the next-best would be tea.

Cholesterol: The leading sources of saturated fats and cholesterol in the American diet is meat, poultry, and dairy products. Vegetables do not contain cholesterol. The body is able to make its own cholesterol, so it is important to limit your dietary cholesterol intake so that your cholesterol levels remain in the normal range. Cholesterol is directly responsible for heart disease, which is the most common cause of death in the United States, with $135 billion spent annually to treat it.

Cancer:  Among men who consume meats, dairy products, and eggs on a daily basis, the risk of fatal prostate cancer 3.5 times greater than the risk for men who consume meat sparingly. The risk of breast cancer among women who eat meat daily is 3.5 times higher than the risk for women who eat meat once a week. There is 3.2 times greater risk of breast cancer among women who eat butter and cheese two to four times a week compared to women who eat butter and cheese once a week.  Nearly 40% of all cancers in the United States are related to diet.

Health:  Approximately 68% of all diseases are diet-related. The following conditions can be commonly prevented or improved with a low-fat diet that is free from animal products: arthritis, breast cancer, asthma, colon cancer, diabetes, constipation, gallstones, diverticulosis, heart disease, hypertension, impotence, hypoglycemia, renal disease, obesity, peptic ulcers, osteoporosis, prostate cancer, food poisoning, and stroke.

 Protein:  Many feel that a vegetarian diet will not provide enough protein in their diets.  According to the World Health Organization, only 4.5% of the calories need to come from protein.  According to the food and nutrition Board of the United States Department of Agriculture, only 6% of the protein calories are needed.  The National Research Council states that only 8% of the calories need to be derived from protein.  The following vegetables have high percentages of calories as protein:  Broccoli 47%; zucchini 28%; wheat:  17%; brown rice 8%; lettuce is 34%; tomatoes 18%; potatoes 11%.

Antibiotic: About 55% of all the total antibiotic production in the United States is fed to livestock and finds its way into our foods.  Staphylococcal resistance to penicillin increased from 13% in 1960 to 291% in 1988.  A major contributor to the rise of antibiotic resistance is the Breeding of antibiotic resistant bacteria in farms due to routine feeding of antibiotics to livestock.

Food Safety:  One-third of all inspected chickens are infected with salmonella. Surprisingly, 75% of federal poultry inspectors said that they would not eat chicken.

The Environment:  One-third of US cropland is permanently removed from production due to excess soil erosion directly related to animal husbandry. One pound of feedlot steak requires the loss of 55 pounds of topsoil.  Every second, US livestock produces 250,000 pounds of excrement. Water pollution created by US Agriculture with the runoff of topsoil, pesticides, and manure is greater than all municipal and industrial sources combined. Fifty percent of all the wells and surface streams in the United States are contaminated by agricultural pollutants. Approximately 200 years ago, America’s top soil was 21 inches deep; now, it is only 6 inches deep.  It takes 500 years to the paste one inch of topsoil. Nearly 85% of the topsoil loss is directly related to cattle farming. One acre of land can produce 20,000 pounds of potatoes or 165 pounds of beef. A startling arithmetic is as follows: the livestock population in the United States consumes enough grain and soybeans to feed the entire human population of the United States five times over.  Cycling our grain through livestock, we receive only 10% of the available calories.

Over one-half of the water in our country is used to grow feed and fodder for livestock.  If cattle farmers in California reduced their water consumption by just 6% it would be equivalent to a 75% reduction in domestic use.

The Natural Resources:  One-third of all the raw materials, including base products, for farming, forestry, and mining (including fossil fuels) consumed in the United States is devoted solely to the production of livestock. It requires 78 calories of fossil fuel to produce one calorie of protein from beef. It requires only two calories of fossil fuel to produce one calorie of protein from soybeans.  The livestock production accounts for more than half of all water consumption for all purposes in the United States.  Approximately 64% of all United States cropland is used for producing livestock feed. Only 2% of the United States cropland is used to produce fruits and vegetables.

One acre of prime land can produce 5000 pounds of cherries, 20000 pounds of apples, 40000 pounds of potatoes, 60000 pounds of celery, 10000 pounds of green beans, 30000 pounds of carrots, and 50000 pounds of tomatoes. Yet, one acre of prime land only produces 250 pounds of beef.

World Hunger:  It is ironic that 70% of the grain production in the United States is actually consumed by livestock. Yet, 38,000 children die every day because of malnutrition and starvation. Livestock consumes 50% of the world grain harvest. If we could reduce our intake of meat by a fraction, there would be so much land, water, and energy freed up from growing livestock that we could probably feed millions of people.

For more information, read John Robbins: “Diet for a New America                                              David Pimentel,” Energy and Land Constrains in Food Protein Production,” Science
Newsweek, The Browning of America Feb 22, 1981

Milk contains a sugar called lactose. At least 20% of the population does not produce the enzyme, lactase, needed to digest lactose. Furthermore, milk products are very fatty and create tremendous amounts of mucus, which can line the intestinal tract and decrease absorption of other nutrients. To test for lactose intolerance, one can do a simple experiment and consume lots of milk. If you notice postnasal drip and excess of phlegm in your throat, it is a clear indication of the effects of milk.  The same applies to cheese as well. Milk also contains growth hormones that are designed to increase the weight of the calf from 90 pounds and birth to 1000 pounds within two years. Large quantities of growth hormones have been detected in milk. The principal protein in cow’s milk is casein. However, casein is not the protein that humans need. Much of the casein remains undigested in humans, and may be responsible for much of the allergies known today.

Americans consume more milk products than any other country in the world; yet, there is a very high incidence of osteopenia among Americans. Consuming milk products can actually cause osteoporosis.  The incidence of osteoporosis is lowest in countries with smallest amounts of milk products are consumed.

The adult cow does not drink milk, then why should humans?  We are the only adult mammals that drink the milk of another species.

• Avoid all highly processed foods. Eat foods in their natural state. Food should be fresh, so eat organic food, free of hormones and pesticides.
• Avoid foods of high glycemic index. Remember, processed foods increase the glycemic index. Avoid all sugars. Do not eat any foods with more than 5g sugar. Your body was not designed for high-sugar diet.
• Increase your intake of omega-3 fatty acids. Eat more nuts, use flaxseed oil, eat flaxseeds, or use mustard seed oil. Eat two fish dishes a week, or take pharmaceutical grade fish oil supplements.
• Significantly increase your intake of berries especially blueberries, nuts, vegetables, and fruits: Citrus, berries, apples, spinach, tomatoes, broccoli, cauliflower, and avocado.
• Eliminate all trans-fats entirely from the diet by eliminating fried foods and margarines. Avoid all baked goods or processed foods. Hydrogenated or partially hydrogenated fats should be avoided completely. Eliminate all saturated fats. Instead, substitute with monounsaturated fats such olive oil.
• Eliminate dairy products as much as possible. The high fats in dairy products should be avoided completely.
• Avoid processed meats such as bacon, sausage, and deli meats.
• If you are going to eat any animal protein, consume only organic and lean meats such as skinless poultry, fish, and game meats.
• Exercise daily. Your aerobic activity heart rate should be 180 minus age.
• Drink water. Avoid all sodas. Restrict alcohol to one to two drinks a day only. Restrict coffee to one to two small drinks a day. Green tea is good.

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