Traditional Diet Principles 6-11

Hey There LifeSync Community!

Welcome to a journey back to the roots of nourishment and wellness.

In this edition, we delve into the timeless wisdom of traditional diets, uncovering the foundational principles that have sustained generations before the rise of modern food processing. As we navigate through the principles that define what truly enriches our meals—from the importance of whole, unprocessed ingredients to the powerful benefits of natural preparation techniques—we invite you to rediscover dietary practices that are not only about feeding the body but truly nourishing it. Join us as we peel back the layers of contemporary food trends and marketing gimmicks to reveal the enduring health secrets held by traditional diets. Whether you're looking to enhance your health, stabilize your blood sugar, or simply enrich your eating habits, these insights offer a beacon of clarity and simplicity that can guide you to a more authentic and wholesome way of living.

Continuing with our principles of a traditional diet, we have 6-11. I am going to try and get them all into this newsletter. They are fairly simple but essential

Principle #6: Optimal Preparation of Seeds, Grains, and Nuts

Traditional diets demonstrate a profound understanding of how to maximize the nutritional benefits of seeds, grains, and nuts. These staple foods were commonly soaked, sprouted, fermented, or naturally leavened, practices that were not just culinary preferences but essential health-promoting strategies. These methods serve a critical purpose: they reduce anti-nutrients like phytic acid, enzyme inhibitors, and tannins, which can bind to minerals and make them less available to our bodies.

By soaking grains, for example, you initiate germination, which increases nutrient content and makes grains easier to digest. Sprouting further enhances these effects by breaking down more complex molecules into simpler ones, making nutrients more accessible. Fermentation introduces beneficial bacteria into foods, which helps break down hard-to-digest cellulose and starches, and also increases the bioavailability of vitamins.

Consider traditional Mexican cuisine, which uses nixtamalization—a process where corn is soaked and cooked in an alkaline solution, usually limewater, and then hulled. This method significantly reduces phytic acid in corn, enhances its nutritional value, and makes niacin (vitamin B3) available for absorption, helping to prevent deficiencies like pellagra.

Principle #7: Balanced Fat Consumption in Traditional Diets

Traditional diets from around the globe illustrate a robust understanding of dietary fats, embracing a high total fat content that varies dramatically across cultures—from 30% to 80% of total caloric intake. Importantly, these diets limit polyunsaturated fats (PUFAs) to about 4% of total calories. These PUFAs were naturally occurring in foods like grains, legumes, nuts, fish, and animal fats, rather than being heavily processed or artificially introduced. The majority of fat calories in these traditional diets were instead comprised of saturated and monounsaturated fatty acids, which were obtained from whole food sources such as butter, lard, olive oil, and the fats naturally present in meat and dairy products.

Saturated fats, often villainized in modern dietary guidelines, play crucial roles in our bodies. They constitute at least 50% of our cell membranes and are vital for the integrity and function of cellular membranes. They also serve as a stable source of energy and are necessary for the proper absorption of fat-soluble vitamins and minerals.

The demonization of saturated fat can be traced back to flawed studies in the mid-20th century that failed to differentiate the effects of trans fats from naturally occurring saturated fats, leading to decades of misguided dietary advice. I think I have touched on this before. Who pays for the study seems to have a big influence in the outcome of the study and that makes its way into guidelines for public health. As Dr Barry Groves has said in the past, eating healthy fat doesn’t make you fat, the same as eating greens won’t make you green. Fat is about 9 calories per gram, but that is only a measurement of work. Keep in mind that fat does a lot more than just provide energy. It’s used for repair, for energy, for hormones, and more.

Principle #8: Balanced Omega Fatty Acids in Traditional Diets

Traditional diets maintain a nearly equal ratio of omega-6 to omega-3 fatty acids, crucial for managing inflammation and promoting cell health. Modern diets often have a skewed ratio, favoring omega-6 fats, which can promote inflammatory pathways in the body.

Omega-3 fatty acids, particularly EPA and DHA found in fish oils, play a critical role in resolving inflammation and are key components of brain and eye tissues. They help modulate the inflammatory responses, which are crucial for preventing chronic conditions like heart disease and arthritis.

In traditional Japanese cuisine, the regular consumption of fish, rich in omega-3 fatty acids, correlates with lower incidences of heart disease and better overall health longevity compared to Western populations that consume higher amounts of omega-6 fatty acids.

Principle #9: The Essential Role of Salt in Traditional Diets

Salt is a fundamental component of all traditional diets, revered not only for its ability to enhance flavor but also for its vital health benefits. Traditional cultures utilize natural, unrefined salt, which contains a variety of minerals and trace elements that are absent in refined table salt (sodium chloride). This type of salt is harvested naturally and minimally processed to preserve its nutrient-rich profile, including magnesium, potassium, calcium, and other trace minerals.

Unrefined salt, often grayish or pink in color, offers more than just sodium chloride. Its mineral complexity contributes to critical body functions, such as maintaining proper fluid balance and transmitting nerve signals, which are essential for muscle function and overall cellular health. People often ask me if pink Himalayan salt is OK. My standard answer has been, “I am not sure. Anytime something becomes popular it changes.” I am changing that to a “no.” In recent years it has been found that much of this salt is coming out of China and is highly contaminated.

The reduction of natural salt sources in modern diets, often replaced by highly processed table salt, has stripped away many of these beneficial minerals, potentially leading to imbalances in dietary electrolytes and increased health risks.

Principle #10: The Nutritional Significance of Bone Broth in Traditional Diets

Bone broth, a staple in traditional diets, is made by slowly simmering bones to extract collagen, gelatin, and minerals essential for joint health and overall wellness. This process not only releases these nutrients in forms that the body can easily absorb but also enhances the flavor of the broth.

The collagen and gelatin extracted during the slow cooking process are forms of protein that help form the connective tissue in the body and play a crucial role in the health of our skin, hair, nails, and joints. Consuming bone broth regularly can help improve gut health and reduce inflammation throughout the body.

In many Asian cultures, broths are consumed daily and are believed to offer restorative properties that contribute to longevity and vitality. These broths are often used as bases for meals, ensuring that the nutrients are integrated into daily diets. We use a crock pot at home and make a broth from beef bones. Using a joint and non-chlorinated water. It tastes great and is great for your joints. This is important for us all but in my home, it’s even more so. My wife is a former ballet dancer. Ballet dancers are basically football players in tutus. They are very hard on their bodies and joints. Simple bone broth helps a lot.

Principle #11: Nourishing Future Generations in Traditional Diets

Traditional cultures placed a high value on dietary preparation and support for future generations, starting even before conception. Special nutrient-rich animal foods were reserved for parents-to-be, pregnant women, and growing children. These foods were often rich in fat-soluble vitamins and omega-3 fatty acids, considered essential for the development of strong, healthy children.

This principle extends beyond providing nutrient-dense foods. It includes practices like teaching the importance of a balanced diet to children, involving them in food preparation, and cultivating an understanding of nutritional wisdom from a young age.

Modern dietary habits often prioritize convenience, leading to a prevalence of processed foods that lack essential nutrients. By reinstating these traditional practices, such as prioritizing home-cooked meals and educating young people about nutrition, we can help ensure healthier future generations.

We hope this exploration into the simple yet profound principles of traditional diets has illuminated a path back to the basics of eating well. In a world cluttered with marketing that often pushes products focusing more on calorie content than nutritional value, it’s essential to remember the wisdom of our ancestors. Their approaches to food and nutrition emphasized whole, nutrient-dense ingredients that nourish the body deeply and sustainably. By incorporating these time-tested principles into our own lives, we can make informed choices that transcend trendy diets and focus on real health. Let this be your invitation to adjust your diet not just for the sake of eating, but for the sake of thriving. Embrace these principles, and let them guide you towards a more balanced, healthful, and nourishing way of living.

You mentioned a “foundational course” previously but I didn’t see anything about it. Did I miss it?

I appreciate your interest in the course I mentioned earlier. The good news and the bad news is that it’s not quite ready. Although it was initially complete, the patient management software system I used to deliver it turned out to be overly complicated, making the course difficult to navigate. Fortunately, I’ve now found a better solution. Are you familiar with the website Skool? I plan to host the course there. I have several courses lined up, all of which will be free. There will be one course that carries a fee, but it’s specifically designed for men who have recently been diagnosed with pre-diabetes or diabetes and require more in-depth guidance. Most readers will find the information in the newsletters sufficient for their needs, but for those who need extra support, this paid course will be invaluable.

On the Skool platform, we can do more than just host courses; there’s also a discussion board and features that allow for sharing resources. While I try to limit the newsletter to one or two topics and avoid sending unsolicited emails, Skool will provide a space where I can share additional useful information. Although I’m not a huge fan of social media, I am active on Instagram and plan to increase my presence there in the coming months. I’m also on Telegram, which is a convenient platform for sharing news articles and tips without cluttering your inbox. I’ll notify you when the Skool channel goes live. Hope to see you there!

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