ࡱ> #` 0bjbj\.\. 2>D>D4----<-b.p / / / /0600 bbbbbbb$fdhf?b930033?b / /axb8883n / /b83b88nW] /. 2ax-g6[ m_b0b[Vg7Vg@]]tVg _d01|82de2000?b?b8"000b3333$   BASICS OF THE PALEOLITHIC DIET- Dr. Ben Balzer, general practitioner Beverly Hills Medical Service 109 Morgan St Beverly Hills NSW 2209 Tel 02 95023355 Fax 02 95024243 The scientific study of nutrition from the perspective of the diet of the 2.4 million year history of humanity, including that of the modern surrogate- hunter-gathers. Particular reference to the implications of the dietary changes of the Agricultural Revolution of 5,000-12,000 years ago in Europe Africa Asia and America (Neolithic Diet) Part of a larger field known as evolutionary medicine. Based on the single assumption that the diet that we evolved with is the ideal diet. i.e. that we are genetically adapted to the diet that we evolved with. The primary tenet of evolutionary medicine is the discordance between our ancient genetically determined biology and the nutritional, cultural, and activity patterns of contemporary western populations, which leads to many of the so-called diseases of civilisation. The profound changes in the environment (e.g., in diet, activity and other lifestyle conditions), which began with the introduction of agriculture and animal husbandry approximately 10,000 years ago, occurred too recently on an evolutionary timescale for natural selection to adjust the human genome. Builds on the work of many others including Weston Price 1939, Burkitt and Trowells 1962 fibre hypothesis and then of Eaton Eaton Konner 1988 Paleolithic Prescription- (Pritikin like and very different to the modern model). 30% of energy in the average modern diet derives from Paleolithic foods, and the other 70% come from Neolithic foods. This gives an approximate range of 10 to 50% of energy being Paleolithic for most people, and 50-90% Neolithic. All diets have multiple dimensions e.g. the mainstream 7 1) Glycaemic load GL= GI x serving size 2) Fatty acid composition 3) Macronutrient composition 4) Micronutrient density 5) Acid/base balance, 6) Sodium/potassium ratio 7) Fibre content All of these dimensions are important and variation in ANY of these dimensions beyond the evolutionary tolerance has implications for our health. In general it has been found that all 7 of these dimensions are at optimal levels in the paleolithic diet. Therefore paleolithic diet devotees see much nutritional progress as simply reverse engineering of the paleolithic diet. As this diet is high in iron, it is not suitable for people with haemochromatosis. 7 Classical Dimensions of Nutrition1) Glycaemic load GL= GI x serving size Most carbs are low GI, overall approx 35% energy as carbs gives a low GIReduced risk of hyperglycaemia/ insulin resistance, obesity esp in combination with exercise2) Fatty acid compositionHi in omega 3 Low in omega 6 Low in saturated fatReduced risk of heart disease, obesity, glaucoma, depression arthritis asthma 3) Macronutrient compositionUSA CHO (51.8%)(rec 55-60%) fat (32.8%)(reco 30%) protein (15.4%) (rec 15%) Hunter gatherers CHO 22-40%, Protein 19-35%Implications debated4) Micronutrient density3 to 10x increase in most vitamins and mineralsVitamin and mineral deficiency unlikely. Very low homocysteine.5) Acid/base balance,Alkaline cf modern diet acidicOsteoporosis, age-related muscle wasting calcium kidney stones, hypertension, and exercise-induced asthma and slow the progression of age- and disease-related chronic renal insufficiency 6) Sodium/potassium ratioLow sodium 1/5 Hi potassium 3X Very low ratiohypertension, stroke, kidney stones, osteoporosis, gastrointestinal tract cancers, asthma, exercise-induced asthma, insomnia, air sickness, high-altitude sickness, and Menieres Disease 7) Fibre contentVery high eg 47g/day Cf recommended level of 25-30g/day Cf usual intake of 15g/dayconstipation, appendicitis, hemorrhoids, deep vein thrombosis, varicose veins, diverticulitis, hiatal hernia, and gastroesophageal reflux  Beyond the mainstream 7 dimensions AntioxidantsVery high quantity & variety. Vitamins, minerals, and other antioxidantsPossible role in prevention of IHD, cancer, macular degeneration etc.Phytosterols High in quantity and variety, esp in rootsPossible role in sex hormone related illnesses.Antinutrients- lectins inc gluten protease inhibitors glycoalkaoids Very low in PDMajor role in coeliac disease. Possible role in autoimmunityForeign proteins- uncoded antigens may cross react with our self antigens Very low in PD. Eg Wheat germ agglutinin may cross react.Possible role in autoimmunityLeaky gut- promoted by lectins, casein, lactose Lectins break down brush border, casein & lactose inhibit proteolysis and promote pinocytosisPossible role in autoimmunityBacterial overgrowth- promoted by lectins, low fibre, Bacterial overgrowth promoted in animalsPossible role in autoimmunityExorphins- opioid proteins in milk and wheat These can stimulate or inhibit endorphin receptors.Has not been explored, but theoretically opioids are involved in pain and addiction.Cooking, processing, additives Cooking may produce toxins such as heterocyclic amines, etc. Additives, eg MSG, aspartame, cyclamate.Some are carcinogens. Toxicity of others is debated.Soil erosion- our soils are not the same as in the Paleolithic periodDeficiency in minerals eg iodine and selenium is encouraged by irrigationRe-emergence of iodine deficiency in AustraliaAlcoholSignificant proportion of diet in some people Toxicity- brain, liver, heart, vitamin deficiency Phenotype (i.e. states of health and disease) is related to a complex interaction between itself and genes diet exercise sunlight toxins social psychological and other factors. For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please dont try to eat them raw, they can make you very sick. Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods (grains, beans and potatoes) made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods. The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods: they could store for long periods (refrigeration of course being unavailable in those days) they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport the food was also the seed of the plant- later allowing ready farming of the species These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Then followed the harnessing of dairy products around 5,000 years ago, which allowed man to obtain far more calories from the animal over its lifetime than if it were simply slaughtered for meat. Dairy products are interesting as they combine a variety of components- some of which our genes were ready for and some not. Whilst cows milk is ideal for calves, there are several very important differences between it and human milk. For example, the brain of a calf is only a tiny fraction of its body weight whereas humans have very big brains. Not surprisingly, cows milk is low in critical nutrients for brain development, particularly omega 3 fats. Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc. Grains, Beans and Potatoes (GBP) share the following important characteristics: They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important. Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis. They are all high in carbohydrate, and once cooked this is often rapidly digestible- giving a high glycemic index (sugar spike). They have greatly increased the amount of carbohydrate in the diet and therefore the demand for insulin and this creates a strain on the body with a strong tendency towards diabetes. Europeans are more used to these foods, yet 20% of Europeans will develop diabetes. Races who have more recently been introduced to these foods are much more prone to diabetes which may affect of 50% of some groups of Aborigines, Polynesians and Eskimo and American Indians. They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols. Therefore diets high in grains beans and potatoes (GBP): Contain toxins in small amounts Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels) Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original empty calories Have problems caused by them displacing other foods As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. The essentials of the Paleolithic Diet are: Eat none of the following: Grains- including bread, pasta, noodles Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas Potatoes Dairy products Sugar Salt Processed factory manufactured foods Eat the following: Meat, chicken and fish Fruit Vegetables (especially leafy greens and root vegetables, but definitely not including potatoes) Eggs preferably omega 3 enriched types. Nuts eg walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own) Berries- strawberries, blueberries, raspberries etc. Try to increase your intake of: Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes Organ meats- liver and kidneys (I accept that many people find these unpalatable and wont eat them) Paleolithic Diet References: The Paleo Diet book by Prof Loren Cordain  HYPERLINK "http://www.thepaleodiet.com" www.thepaleodiet.com has many references  HYPERLINK "http://www.paleodiet.com/" \t "_parent" www.paleodiet.com has many links and email groups Eaton SB, Eaton SB III, Konner MJ Paleolithic Nutrition Revisited:A 12Year Retrospective on its Nature and Implications. European J. Clinical Nutrition (1997)61,207-216 Shahidi, Fereidoon ed Antinutrients and Phytochemicals in Food 1997,Culinary and Hospitality Industry Publications CHIPS Cordain L, Cereal Grains: Humanity's Double Edged Sword. Evolutionary Aspects of Nutrition and Health. Diet, Exercise, Genetics and Chronic Disease World Review of Nutrition & Dietetics, 1999;84:19-73  HYPERLINK "http://www.thepaleodiet.com" www.thepaleodiet.com Cordain L. Implications of Plio-Pleistocene Hominin Diets for Modern Humans. In: Early Hominin Diets: The Known, the Unknown, and the Unknowable. Ungar, P (Ed.), Oxford University Press, Oxford, 2006, pp 363-83  HYPERLINK "http://www.thepaleodiet.com" www.thepaleodiet.com Loren Cordain, S. Boyd Eaton, Anthony Sebastian, Neil Mann, Staffan Lindeberg, Bruce A. Watkins, James H. OKeefe, Janette Brand Miller. Origins and evolution of the western diet: Health implications for the 21st century. 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