Tag Archives: Paleo Diet

The Inuit have long been used as a shining example that low carbohydrate approaches to diet can work.¹ ² ³ ⁴ In fact, traditionally they consumed very little vegetables or any other typically Western foods, and subsisted mainly on fish, sea mammals, and land animals.⁵ And despite this diet (which would horrify most mainstream dieticians) the Inuit traditionally had very low rates of disease.⁶

By contrast, the traditional Western diet has been correlated with a plague of health issues.⁷ ⁸ ⁹ As a further example of just how nutritionally poor the Western diet can be, one third of all cancer deaths have been linked to continued intake of low quality foods – which are everyday staples of the Western diet.¹⁰

Interestingly, when consumed in a very low carbohydrate version, a Paleo Diet looks very similar – if not identical – to the traditional Inuit diet. Since this way of eating is higher in fat than most North American diets, it is commonly presumed (erroneously) that high fat diets must somehow be “bad.”¹¹ ¹² What gets (purposely) left out of these arguments is the fact that the type of fat consumed is very important.¹³ ¹⁴ ¹⁵ ¹⁶ ¹⁷ Consuming omega-3 fatty acids is highly beneficial for health – while consuming industrial trans fat is pretty much the worst thing you can do for your health.¹⁸

To bring all this background knowledge to a head, new research published last week, showed that the Inuit have special mutations in genes involved in fat metabolism.¹⁹ These genetic mutations may allow them to thrive on their very low carbohydrate diet. This is thought provoking because these genetic mutations are found in nearly 100% of the Inuit. By contrast, only a mere 2% of Europeans exhibit the same mutations. This means that those of us from European ancestry may synthesize omega-3 polyunsaturated fatty acids differently than the Inuit.

While the initial buzz of this paper was high, in practice it really doesn’t change anything we know about consuming a healthy Paleo Diet. Omega-3 fatty acids, like those found in wild-caught fish, are still extremely beneficial for our health. In fact, researchers have found that omega-3 fatty acids have widely beneficial anti-inflammatory properties.²⁰ This proves beneficial for inflammatory and autoimmune diseases, in addition to maintaining good health for those without specific health conditions. The advice to consume omega-3 fatty acids is great for mitigating coronary heart disease, depression, aging, and cancer.²¹

Beyond this, arthritis, Crohn’s disease, ulcerative colitis and lupus erythematosis are autoimmune diseases which may be helped by adequate omega-3 consumption.²² Of the omega-3 fatty acids available, DHA (docosahexaenoic acid) is the best, for a variety of reasons.²³ ²⁴ Look for foods naturally high in DHA (such as wild-caught fish) and avoid inflammatory seed oils – like those commonly used by most major restaurants. This crucial step will help you stay healthy in the long term – no matter what genes and ancestry you may have.

REFERENCES

[1] Dewailly E, Mulvad G, Sloth pedersen H, Hansen JC, Behrendt N, Hart hansen JP. Inuit are protected against prostate cancer. Cancer Epidemiol Biomarkers Prev. 2003;12(9):926-7.

[2] Bjerregaard P, Dewailly E, Young TK, et al. Blood pressure among the Inuit (Eskimo) populations in the Arctic. Scand J Public Health. 2003;31(2):92-9.

[3] Mulvad G, Pedersen HS, Hansen JC, et al. The Inuit diet. Fatty acids and antioxidants, their role in ischemic heart disease, and exposure to organochlorines and heavy metals. An international study. Arctic Med Res. 1996;55 Suppl 1:20-4.

[4] O’keefe JH, Harris WS. From Inuit to implementation: omega-3 fatty acids come of age. Mayo Clin Proc. 2000;75(6):607-14.

[5] Kuhnlein HV. Nutrition of the Inuit: a brief overview. Arctic Med Res. 1991;Suppl:728-30.

[6] Stefansson V. The friendly arctic. The MacMillan Co, NY. 1921.

[7] Manzel A, Muller DN, Hafler DA, Erdman SE, Linker RA, Kleinewietfeld M. Role of “Western diet” in inflammatory autoimmune diseases. Curr Allergy Asthma Rep. 2014;14(1):404.

[8] Myles IA. Fast food fever: reviewing the impacts of the Western diet on immunity. Nutr J. 2014;13:61.

[9] Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56(8):365-79.

[10] American Cancer Society. Cancer facts & figures 2004. Atlanta: American Cancer Society, 2004.

[11] Guldstrand MC, Simberg CL. High-fat diets: healthy or unhealthy?. Clin Sci. 2007;113(10):397-9.

[12] Schwingshackl L, Hoffmann G. Comparison of effects of long-term low-fat vs high-fat diets on blood lipid levels in overweight or obese patients: a systematic review and meta-analysis. J Acad Nutr Diet. 2013;113(12):1640-61.

[13] Abumrad NA, Piomelli D, Yurko-mauro K, Merrill A, Clandinin MT, Serhan CN. Moving beyond “good fat, bad fat”: the complex roles of dietary lipids in cellular function and health: session abstracts. Adv Nutr. 2012;3(1):60-8.

[14] Simopoulos AP. Omega-3 fatty acids in health and disease and in growth and development. Am J Clin Nutr. 1991;54(3):438-63.

[15] Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10.

[16] Loef M, Walach H. The omega-6/omega-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Geriatr. 2013;32(1):1-23.

[17] Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7.

[18] Ip C. Review of the effects of trans fatty acids, oleic acid, n-3 polyunsaturated fatty acids, and conjugated linoleic acid on mammary carcinogenesis in animals. Am J Clin Nutr. 1997;66(6 Suppl):1523S-1529S.

[19] Fumagalli M, Moltke I, Grarup N, et al. Greenlandic Inuit show genetic signatures of diet and climate adaptation. Science. 2015;349(6254):1343-7.

[20] Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010;68(5):280-9.

[21] Harris WS, Dayspring TD, Moran TJ. Omega-3 fatty acids and cardiovascular disease: new developments and applications. Postgrad Med. 2013;125(6):100-13.

[22] Robinson DR, Knoell CT, Urakaze M, et al. Suppression of autoimmune disease by omega-3 fatty acids. Biochem Soc Trans. 1995;23(2):287-91.

[23] Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999;40(3):211-25.

[24] Conquer JA, Holub BJ. Dietary docosahexaenoic acid as a source of eicosapentaenoic acid in vegetarians and omnivores. Lipids. 1997;32(3):341-5.

Choosing a Paleo diet and eating more in tune with how we’ve evolved provides the body with a robust amount of essential protein, healthy fats, gluten-free carbohydrates and nutrient dense veggies. An ancestral approach to eating also provides your body with key nutrients, vitamins and minerals the way nature intended. Does this mean that supplementation is unnecessary if you’re following a Paleo lifestyle? It’s a complicated question.

Most articles and blogs about supplements inevitably discuss the benefits or drawbacks of multi-vitamins. Research shows that if you eat a diet centered around the most nutrient dense foods – quality meats, veggies and fats – you’ll likely already be achieving a therapeutic dose for most vitamins and minerals. When intake is at a supra-physiological dose (that can never be found in nature), too many vitamins can actually put you at risk of chronic disease. Does this mean if you’re following a Paleo diet you don’t need any supplements?

Let’s look at the two most common instances where supplementation might still be a good idea, vitamin D and omega-3 fats. In both of these cases, although a Paleo diet is a great place to start, for many people this may not be enough.

SHOULD YOU SUPPLEMENT WITH VITAMIN D?

Vitamin D is classically known as an essential nutrient for bone health and immunity, however new research shows this fat-soluble vitamin has much more profound impacts on your health and well-being.

How important is vitamin D? Dr. Michael Holick, physician and vitamin D expert sums it up. “Imagine what would happen if a drug company came out with single pill that reduces the risk of cancer, heart attack, stroke, osteoporosis, PMS, depression and various autoimmune conditions? There would be a media frenzy the likes of which has never been seen before! Such a drug exists… it’s the sun.”^{1, 2, 3}

Vitamin D is different than other vitamins because it’s created under your skin when ultraviolet light from the sun interacts with a specific enzyme to form cholecalciferol or vitamin D3. However, exposure to daily sunlight is no longer the norm as we are cooped up in cubicles all day and the deeply ingrained ancestral benefits of light exposure are overlooked.

It’s estimated that up to 70% of the American population is deficient in vitamin D (defined as blood levels below 20ng/mL or 50 nmol/L), or suffering from vitamin D insufficiency, a level above a diagnosed deficiency but still not sufficient for good health (measured as 20-32 ng/mL or 50-80nmol/L).⁴

If you live in a northern climate with a true winter season, or north of the 49^th parallel, it’s very difficult to achieve the required blood levels of vitamin D from food alone. While cold-water fatty fish, eggs and mushrooms are good foods sources of vitamin D, in the dead of winter they’re likely not enough. Adding a supplement can be highly beneficial.

The standard medical recommendation for vitamin D drops is 1,000-2,000 IU per day, however in the darkest winter months you may need a higher dose. Remember, always get your blood levels tested and work with a doctor if you’re thinking of supplementing with more than the recommended dose. The normal range is typically between 32-50ng/mL (80-125nmol/L) and for athletes new research suggests achieving levels greater than 40ng/mL (100nmol/L) to support superior performance and recovery.⁵ Be sure to take your vitamin D supplement with a meal that includes fat for optimal absorption.

SHOULD YOU SUPPLEMENT WITH FISH OILS?

Extra long-chain fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 ‘all-stars’ when it comes to supporting overall health and combating chronic disease. While most people know the benefits of omega-3 fats for cardiovascular health, many don’t realize they also help reduce the risk of diabetes and depression, protect against mental stress, and even support athletic performance by improving muscle protein synthesis and controlling excessive inflammation.

How important are omega-3 fats? In 2013, the Cardiovascular Healthy Study found that people with the highest omega-3 (e.g. EPA and DHA) levels in their blood had the lowest overall mortality rates.⁶ In short, the more omega-3 fats you consume, the less chance you have of dying from absolutely any cause. The good news is they are found in abundance in a Paleo diet (e.g. grass-fed meats, wild ocean fish, farm fresh eggs). However, modern day living and long, busy days might mean you’ll benefit from extra support.

If you’re prone to low mood or depression, or cope with regularly high stress levels fish oils could well be an important key to improving your brain health. A study in the Journal of Clinical Psychiatry found people experiencing depression had consistently lower levels of essential fatty acids in their blood. When subjects supplemented with fish oils they had significant improvements in their Hamilton Rating Scale, a recognized evaluation system for depression.⁷ The British Journal of Nutrition also discovered that supplementing with fish oils helps reduce the adrenal over-activation associated with high levels of mental stress.⁸

Rates of diabetes and pre-diabetes have never been higher, and constantly being on the go is just one factor that can lead to snacking on convenience foods that are high in processed carbs and sugars. A recent study of fish oil supplementation effects on blood sugar and insulin levels over a 3-week period found significant improvements in insulin function in those with elevated levels.⁹

Of course, it’s not enough just to increase your omega-3 intake. It’s far too easy to obtain excessive amounts of omega-6 type fats in today’s world, whether from processed foods, restaurant eating, or convenience snacks. The beauty of adopting a Paleo diet is that it often naturally restores this common imbalance. However, the impacts of modern living may still leave you short.

Unless you’re eating 1-2 pieces of cold, deep-water fatty fish daily, it’s best to add an omega-3 supplement rich in EPA/DHA. Fish oil is the richest in EPA and DHA, however krill oil, sea oil, and sea algae are all viable options as well. Aim to supplement with 1,000-1,500mg of combined EPA and DHA daily.

If you’re an athlete and training intensely fish oil supplementation can be a game changer. Supplementation can lead to an amazing 50% increase in the up-regulation of mTOR, the genetic signaling pathway that stimulates lean muscle growth, leading to significant increases in muscle protein synthesis and muscular hypertrophy.¹⁰ If you’re serious about your training, adding extra omega-3 fats to your sports nutrition arsenal is important.

A Paleo diet is a great way to cover all your bases on the nutrition front. However, depending on your genetics, where you live, how busy you are, and your lifestyle, diet may not be enough to correct low or insufficient levels of vitamin D and omega-3 fats. Adding these two supplements into your regime, particularly throughout the winter months, may be the fix you need to improve your health, productivity at work and performance in the gym.

REFERENCES

Holick M.Vitamin D Deficiency:What A Pain It Is. Mayo Clin Proc 2003 78(12):1457-59

Holick, M. Article Review: Vitamin D Deficiency. NEJM Medical Progress. 2007, 357:266-81.

Holick, M. Shinning A Light On Vitamin D-Cancer Connection IARC Report. Dermato-Endocrinology, 2009 1(1):4-6

Hanley D, Davison, K. Symposium: Vitamin D Insufficiency: A significant risk Factor in Chronic Disease and Potential Disease-Specific Biomarkers of Vitamin D Insufficiency: Vitamin D Insufficiency in North America. J Nutr 2005, 135:332-37.

Koundourakis, N et al. Vitamin D and Exercise Performance in Professional Soccer Players. Plos One. 2014 Jul 3;9(7):e101659.

Mozaffarian D, Lemaitre RN, King IB, et al. Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults. A cohort study. Ann Intern Med 2013; 158:515-525.

Su K, Huang S, Chiu C, Shen W. Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial. Eur Neuropsychopharmacol 2003;13(4):267-271.

Delarue J et al. Fish oil attenuates adrenergic overactivity without altering glucose metabolism during an oral glucose load in haemodialysis patients. Br J Nutr. 2008 May;99(5):1041-7.

Delarue J et al. Interaction of fish oil and a glucocorticoid on metabolic responses to an oral glucose load in healthy human subjects. Br J Nutr. 2006 Feb;95(2):267-72.

Smith GI et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep;121(6):267-78.

Originally published August 30, 2015 on CJ Hunt Reports

There is a persistent belief (assumed to be true, even by prominent bloggers) repeated over and over again as if it’s fact – but, it’s not. In fact, this belief is sometimes used as a “logical” excuse for the author to include anything in their diet, and their diet recommendations, the author doesn’t want to stop eating. This belief is that early modern humans, our species, were such opportunists, and so desperate for food, that they would eat just about anything they could get their hands on. Not so.

Interestingly enough, early Moderns had very specific food preferences. As long as they could get those preferred foods, that’s what they ate. It was unnecessary for them to take advantage of what we now recognise as our species eventual survival strategy, our dietary “elasticity.” It is what sets us apart from other primates.

That survival strategy (dietary elasticity) in the specific example I’m about to share, would be the assumed expanding variety (diversity) of animal proteins they consumed from the day they hit the beach… just because it was there in the environment.

As some of you might know, just before the film was finished, and again while writing the companion book to the film last year, I went back to my first person scientific sources at the Max Planck Institute for Evolutionary Anthropology to see what more, if anything, they had learned about the authentic human diet.

Think Again: Early Modern Humans Did Not Eat Anything They Could Get Their Hands On | The Paleo Diet

Shannon McPherron Pic Courtesy Department of Human Evolution of the Max Planck Institute for Evolutionary Anthropology.

Professor Shannon McPherron (you met him in the Jonzac dig site sequence in the film) told me that the findings about our species diet in Jonzac, that early Modern Humans there ate primarily medium and large herbivores, were the very same findings Max Planck researchers and colleagues were discovering at dig sites all over the world.

Something I hadn’t really expected to hear as I was initially just interested in new information from Jonzac.

He also said there was some new information about the early modern human diet from one of his colleagues, Marcello Mannino, that might interest me revealing previously unknown information about our species dietary behaviour.

Marcello Mannino Pic/Bio Courtesy Department of Human Evolution of the Max Planck Institute for Evolutionary Anthropology.

Marcello A. Mannino is a research scientist at the Department of Human Evolution where he collaborates in the management of the archaeological science laboratories. He is currently investigating human dietary change from the late Middle Palaeolithic, through the *Upper Palaeolithic and to the early Neolithic by means of stable isotope analyses on skeletal remains of Neanderthals and Modern Humans (*immediate time frame pre-agriculture which includes our species, early Modern humans).

Marcello started working at the Max Planck Institute after being awarded a Marie Curie Intra-European Research Fellowship for the project: Stable Isotope Ecology of Hunter-Gatherers in Italy in the Late Pleistocene and the Early Holocene.

Marcello has a keen interest in, among other things, studying the reconstruction of past environments, subsistence, diet and mobility.

In this project Marcello and his colleagues did an isotopic analysisof remains they found in the Mediterranean to determine what we were eating when we first moved into that area.

This is what Marcello and his colleagues discovered.

Marine resources were not important foods in the diet of Upper Palaeolithic and Mesolithic hunter-gatherers – as we might have arbitrarily expected to be true.

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0049802

So, what did they want when they first moved to the beach? They wanted what they were used to eating and preferred.

As Marcello and his coauthors concluded in the journal PLoS One, “Local hunter-gatherers did not develop strongly marine-oriented adaptations, such as those of their counterparts living on the Atlantic shores of Europe, but maintained essentially terrestrial-based strategies, similar to those of Late and Post-Glacial groups of the central and western Mediterranean.”

Again, why does this matter?

First, early Modern Humans preferred eating medium and large land animals whenever and wherever they could get them. This continues to be missed as an essential point about our species.

Second, while we were smart and inherently able to expand our animal food sources when it was required, the human species did not eat anything that was in arm’s reach no matter what. That seems to be more of our species current dilemma. One we probably don’t want to model if we want the health and life we deserve.

These new hard science revelations are a real eye opener, and another good reason to keep digging deeper. To always be open, and actively look for new findings that tell us what is was that made us, modern humans, so special. And, at least until plant agriculture took over, healthy.

What I like to say to myself when hard sciences reveal new details about our shared human story is it’s time to “think again.”

What do you think?

REFERENCES

Article Source: Origin and Diet of the Prehistoric Hunter-Gatherers on the Mediterranean Island of Favignana (Islands, Sicily)

NY Times: “Mediterranean Settlers Had Little Taste for Fish”

Unfortunately, 70% of the United States is now overweight.¹ And nearly half of that 70% is obese – a truly scary prospect for the future of our nation’s health.² But despite this alarming obesity epidemic (technically it is a pandemic, because the entire world is suffering from this problem) there has never been more debate about what exactly is causing the issue.³ ⁴ ⁵ ⁶ ⁷ ⁸ ⁹ ¹⁰ ¹¹ ¹² ¹³ ¹⁴ ¹⁵ ¹⁶ ¹⁷ ¹⁸ ¹⁹ ²⁰ ²¹ ²² ²³ ²⁴ ²⁵ While this article will cover specific transcription factors and antioxidant pathways, the big bullet points for preventing obesity are simple.²⁶ ²⁷ ²⁸ ²⁹ ³⁰ ³¹ ³² ³³ ³⁴ ³⁵

For starters, we are eating too many calories.³⁶ ³⁷ ³⁸ ³⁹ Secondly, we are eating too much sugar and not enough nutrients.⁴⁰ ⁴¹ ⁴² ⁴³ ⁴⁴ ⁴⁵ ⁴⁶ ⁴⁷ ⁴⁸ ⁴⁹ ⁵⁰ Third, we are not getting enough exercise.⁵¹ ⁵² ⁵³ And lastly, we are stressed like never before, and sleeping less than ever.⁵⁴ ⁵⁵ ⁵⁶ ⁵⁷ ⁵⁸ ⁵⁹ In a way, the rest of the debate is just minutia, because until we fix these four problems, we are not going to be able to stop this boat from capsizing.

Booth FW, Laye MJ. Lack of adequate appreciation of physical exercise’s complexities can pre-empt appropriate design and interpretation in scientific discovery. J Physiol. 2009;587:5527–5539.

But if we are to delve into the details of obesity, there are two dichotomous factors, which are at play. As I mentioned, too much sugar is a cornerstone of our nation’s various health problems. The fructose transporter GLUT5 plays a specific role in this problem, since we are taking in far too much fructose in our collective diet.⁶⁰ ⁶¹ ⁶² ⁶³ ⁶⁴ By contrast, if we were to eat more vegetables and other healthful foods, we would see better results via the Nrf2 pathway.⁶⁵ ⁶⁶ ⁶⁷ ⁶⁸ ⁶⁹ ⁷⁰ Most of us are aware that free radicals are categorized as ‘bad’ and antioxidants as ‘good’.⁷¹ But the details behind these scientific terms remain elusive, for most of the population.

Evolution of the consumption of high-fructose corn syrup (HFCS) and sucrose in the United States between 1970 and present. HFCS has increased rapidly to replace 50% of the sucrose consumption. Over this period, not only total sugar consumption but also total calorie intake and total fat intake have increased significantly. (USDA)

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Fructose metabolism in liver cells. Fructose metabolism (grey arrows) differs from glucose (black arrows) due to 1) a nearly complete hepatic extraction and 2) different enzyme and reactions for its initial metabolic steps. Fructose taken up by the liver can be oxidized to CO2 and then converted into lactate and glucose; glucose and lactate are subsequently either released into the circulation for extrahepatic metabolism or converted into hepatic glycogen or fat. The massive uptake and phosphorylation of fructose in the liver can lead to a large degradation of ATP to AMP and uric acid.⁶⁰

Summary of the potential mechanisms for fructose-induced insulin resistance.⁶⁰

The research on fructose has been steamrolling the scientific community since the viral popularity of pediatric endocrinologist Robert Lustig’s lecture, a few years ago.⁷² ⁷³ ⁷⁴ ⁷⁵ Not surprisingly, the food and beverage industry is trying like mad to stop any bad publicity from arising from the scientific community, around their sugary cash cow.⁷⁶ But the actual, unbiased data has been very damning.⁷⁷ ⁷⁸ ⁷⁹ ⁸⁰ Take the following chart, which shows that fructose in beverages, which do not list it on the label, often contain quantities of fructose that surpass the amount of the substance in beverages which do list it on the label.

Fructose concentration and fructose-to-glucose (F:G) ratio: juices. Concentration of fructose (g/L) in juices is displayed on the left y axis (open bars) and the F:GAdjusted is shown on the right y axis (solid bars). * Products with high-fructose corn syrup listed as an ingredient on the label. F:GAdjusted, the F:G ratio adjusted for other detected disaccharides.

Walker, R.W.; Dumke, K.A.; Goran, M.I. Fructose content in popular beverages made with and without high-fructose corn syrup. Nutrition 2014, 30, 928–935.

In an evolutionary sense, this level of fructose consumption is out of control and unprecedented.⁸¹ ⁸² ⁸³ We’ve known for thousands of years, humans consumed about 20g of fructose each day.⁸⁴ ⁸⁵ Their intake came from fruit and honey,⁸⁶ vastly different than more concentrated sources of fructose, like soda. For one thing – there is no fiber in soda, which might slow down hepatic absorption of fructose. Oh, and for those curious, we are now consuming about 80g of fructose per day, on average.⁸⁷ ⁸⁸

Proposed pathways and mechanisms underlying the differential effects of fructose compared with glucose consumption on adipose deposition, postprandial lipid metabolism glucose tolerance/insulin sensitivity.

Stanhope, K. L., & Havel, P. J. (2010). Fructose consumption: Recent results and their potential implications. Annals of the New York Academy of Sciences, 1190, 15–24. doi:10.1111/j.1749-6632.2009.05266.x

But why is fructose so harmful, and how does the GLUT5 transporter factor into this issue? GLUT5 was successfully cloned around 20 years ago and was initially described as a glucose transporter, until it became clear that it was specifically related to fructose.⁸⁹ The brain and kidneys have both shown levels of GLUT5 mRNA and/or protein.⁹⁰ This (indirectly) means that by eating too much fructose, your brain processes might be impaired.⁹¹ ⁹² ⁹³ Since we now know that high levels of HA1c correlate with dementia, this shouldn’t be shocking news.⁹⁴

Your small intestine has the greatest amount of GLUT5, and it also controls the availability of fructose to other areas.⁹⁵ Interestingly, intestinal GLUT5 mRNA levels and fructose transport rates are very low until fructose is introduced, or after a few weeks of development (this appears to be genomic).⁹⁶ ⁹⁷ ⁹⁸ ⁹⁹ The problems start to arise when too much fructose is introduced (via processed foods, usually) too early, creating a baseline of consumption, which seems to need to be satisfied.¹⁰⁰ ¹⁰¹ ¹⁰² ¹⁰³ Though the science is still out, this ‘created need’ may force children to overeat, and as a result, become overweight and/or obese.

The GLUT5 transporter has been linked to hypertension, and also to diabetes.¹⁰⁴ ¹⁰⁵ Since the United States spends over $240 billion on diabetes annually, scientific research into the area of GLUT5 should be pushed to the forefront, with the hope being that by better understanding the transport and processing of fructose, we can help improve the rates of disease – if not prevent them entirely.¹⁰⁶

For example, diabetes profoundly affects GLUT5 expression in the small intestine.¹⁰⁷ By down-regulating GLUT5 protein levels in those with high blood sugar, we may have a mechanism to help diabetics. Of course, there are many potential areas of research, which could be interesting for the GLUT5 transporter. But for the brevity of this article, I will stop here. I invite those further interested to research the GLUT5 transporter, via easily using a search engine to locate articles on PubMed relating to the topic.

Lustig RH. Fructose: metabolic, hedonic, and societal parallels with ethanol. J Am Diet Assoc. 2010;110(9):1307-21.

One of the many issues with fructose is that it helps to cause non-enzymatic glycation – in layman’s terms; fructose helps to age your liver.¹⁰⁸ This shouldn’t be surprising. Remember – increased dietary intake of sugar was linked to dementia – premature aging/degradation of brain tissue usually due to excessive buildup of the beta amyloid protein.¹⁰⁹

By contrast, activation of the Nrf2 pathway may help to stop aging – not just in your liver, but also throughout the body.¹¹⁰ The Nrf2 pathway helps in regulating over 500 cytoprotective genes, which give your cells multiple layers of protection.¹¹¹ ¹¹² Interestingly, research has found that dietary flavonoids help to activate this pathway, and thus, your diet can truly determine whether you age quickly or slowly.¹¹³ It really is this simple. Sort of.

NRF2, p53 and FOXOs support complementary antioxidant pathways.

Gorrini, C., Harris, I. S. & Mak, T. W. Modulation of oxidative stress as an anticancer strategy. Nature Rev. Drug Discov. 12, 931–947 (2013).

You see, in science, one must resist the urge to oversimplify, and in this case we must remember to not forget all the other stressors to our cells. This means sleep quantity and quality, exercise, stress from work, genetics, epigenetics, pollution – it is truly a never ending list. However, we very much have control over what we put in our mouths.

Differential responses to rising oxidative stress.

Stefanson, A. L., & Bakovic, M. (2014). Dietary Regulation of Keap1/Nrf2/ARE Pathway: Focus on Plant-Derived Compounds and Trace Minerals. Nutrients, 6(9), 3777–3801. doi:10.3390/nu6093777

The Nrf2 pathway has been recently found to react to apigenin and luteolin (dietary phytochemical flavones) in a favorable way.¹¹⁴ The antioxidant pathway is activated upon ingestion of apigenin and luteolin, and the flavones may be responsible for vital anti-inflammatory effects.

Schematic representation depicting some of the various cytoprotective proteins that are upregulated by Nrf2. Flavonoid-mediated protection from ischemic/hemorrhagic stroke, traumatic brain injury, and/or other neuropathies may result in large part from Nrf2 regulation of these pathways.¹¹³

In fact, activation of the Nrf2 pathway is being studied fairly extensively, in regards to cancer prevention and treatment.¹¹⁵ Since dietary activation is very cheap (especially when compared to pharmaceutical drugs) this research could pave the way for widespread effective change in our world’s health. Mandatory spinach and kale consumption might be a potential guideline – if one was to hypothesize about potential ways this research could be implemented on a widespread basis.

Schematic representation depicting the potential mechanisms by which flavanol-mediated Nrf2 induction leads to activation of cytoprotective pathways after stroke, traumatic brain injury, and/or other neurodegenerative diseases. Flavanols may induce Nrf2 through binding to receptors seated on the plasma membrane and subsequent initiation of intracellular signaling cascades. Alternatively, passive diffusion or active transport through the plasma membrane may permit direct cytosolic dissociation of the Keap1/Nrf2 complex or activation of second messengers that regulate Nrf2 translocation into the nucleus. Upon nuclear translocation, Nrf2 binds to AREs on the promoter regions of cytoprotective genes to regulate heme/biliverdin, glutathione, NAD(P)H, and/or other protective pathways.¹¹³

So, if your diet is making you fat, old and sick, you now have some great motivation to affect change. What can be more powerful than that? By loading up on neuro-protective vegetables and healthy fats, as well as quality proteins (which contain essential amino acids) you will be helping to fight back against cellular aging, obesity and illness.

And good news – a Paleo Diet – by its very nature – eliminates all the bad choices for you, and emphasizes all the best foods. The work has already been done. It couldn’t get any easier. You have a path towards obesity, dementia and medication. You also have a path towards health, wellness and vitality. The choice is yours – so choose wisely.

REFERENCES

1 Available at: http://www.cdc.gov/nchs/fastats/obesity-overweight.htm. Accessed August 26, 2015.

2 Available at: http://www.cdc.gov/nchs/data/databriefs/db56. Accessed August 26, 2015.

3 Roth J, Qiang X, Marbán SL, Redelt H, Lowell BC. The obesity pandemic: where have we been and where are we going?. Obes Res. 2004;12 Suppl 2:88S-101S.

4 Swinburn BA, Sacks G, Hall KD, et al. The global obesity pandemic: shaped by global drivers and local environments. Lancet. 2011;378(9793):804-14.

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If your core business involves the mass production and distribution of sugary products with little nutritional value, times are tough. In the old days, prominent health institutions and regulatory governmental agencies looked upon sugar as relatively benign. Today, however, the science of sugar metabolism is much better understood and accordingly, those institutions and regulatory agencies are becoming increasingly fastidious regarding sugar.

The cat is out of the bag and it’s not going back. So if you’re in the sugar business, your most viable marketing strategies may well involve shifting consumer attention away from food and toward other aspects of healthy living, like exercise.

This seems to be the case with Coca-Cola, according to a story that broke earlier this week in The New York Times. A new nonprofit organization, the Global Energy Balance Network (GEBN), which collected $1.5 million in donations from Coke in 2014, promotes the idea that focusing on healthy food is the wrong approach to losing weight.¹ Instead of food, dieters should be focusing on exercise.

In an astounding, you-have-see-it-for-yourself online video, GEBN’s vice president, Dr. Steven N. Blair, explains about obesity, “Most of the focus in the popular media and in the scientific press is that they’re eating too much, eating too much, eating too much, blaming fast food, blaming sugary drinks and so on. And there’s really virtually no compelling evidence that that in fact is the cause.”

While it’s true that no single food is solely responsible for obesity, the notion that sugar consumption doesn’t matter flies in the face of decades of nutritional science research. Even the big regulatory governmental agencies are now lining up against sugar and this isn’t happening for lack of “compelling evidence.”

After sitting on the sidelines for decades, both the U.S. and the U.K. governments are now aligning themselves with the published scientific literature and indicating that official warnings against excessive sugar consumption are forthcoming.

Last month in the U.K., the Scientific Advisory Committee on Nutrition (SACN), which advises Public Health England and other government agencies on nutrition, suggested that daily intake of sugar should be halved, from 10% to 5% of total calories, to reduce obesity and improve dental health.²

Here in the U.S., the USDA’s Dietary Guidelines for Americans are due for revision this year. The Dietary Guidelines Advisory Committee has already met and, after reviewing the published scientific literature, has determined that sugar should account for no more than 10% of total calories.³ Previously, the guidelines recommend against consuming “too much” sugar, but failed to quantify upper limits.

Finally, in March of this year, the World Health Organization issued an official communiqué stating that sugar should account for no more than 10% of total calories and that 5% would confer even greater health benefits.⁴ According to Dr. Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development, “We have solid evidence that keeping intake of free sugars to less than 10% of total energy intake reduces the risk of overweight, obesity and tooth decay.”

Americans are drinking fewer soft drinks every year. In March, The Wall Street Journal reported that U.S. soft drink sales have declined every year for the past 10 years, representing a 14% decline since 2004.⁵ Are beverage giants trying to lull the public into believing that sugar plays no part in obesity?

Coca-Cola insists they partner with “the foremost experts in the fields of nutrition and physical activity,” but it’s curious that they seem to avoid funding groups that warn about sugar. In fact, since 2008, they have given upwards of $5.5 million to projects organized by two of GEBN’s founders, Dr. Blair and Gregory A. Hand, dean of the West Virginia University School of Public Health.⁶]

This story serves as a dramatic example of how corporate money can influence public opinion through purportedly independent, nonprofit organizations. We at The Paleo Diet would like to emphasize that exercise is indeed an important component of healthy lifestyles, but unfortunately exercise cannot compensate for unhealthy diets, particularly those high in processed, sugary foods.

REFERENCES

1 O’Connor, Anahad. (August 9, 2015). Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets. The New York Times. Retrieved from http://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/?_r=0

2 The BBC. (July 17, 2015). Scientific experts: Sugar intake ‘should be halved’. Retrieved from http://www.bbc.com/news/health-33551501

3 O’Connor, Anahad. (February 19, 2015). Nutrition Panel Calls for Less Sugar and Eases Cholesterol and Fat Restrictions. The New York Times. Retrieved from http://well.blogs.nytimes.com/2015/02/19/nutrition-panel-calls-for-less-sugar-and-eases-cholesterol-and-fat-restrictions/?_r=1

4 Press Release. (March 4, 2015). WHO calls on countries to reduce sugars intake among adults and children. The World Health Organization. Retrieved from http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/

5 Esterl, Mike. (March 26, 2015). Soft Drinks Hit 10th Year of Decline. The Wall Street Journal. Retrieved from http://www.wsj.com/articles/pepsi-cola-replaces-diet-coke-as-no-2-soda-1427388559

6 O’Connor, Anahad. (August 9, 2015). Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets. The New York Times. Retrieved from http://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/?_r=0

The Paleo diet is the hottest diet in the world. It was ranked as the top diet related term searched in Google for 2013 and 2014. Celebrities are on it. Politicians are on it. It’s on the news. It’s what people are talking about.

It’s also controversial. Paleo advocates selecting foods based on evolutionary theories and principles. This doesn’t make sense to everyone. Some have argued that it’s impossible to know what our ancestors from the Paleolithic era ate. Others have argued that there is no clinical evidence to support Paleo.

A 2014 US News and World report ranking popular diets ranked Paleo tied for dead last, #35. Behind Slim Fast, behind Jenny Craig, behind Volumetrics, behind Ornish. They concluded there was scant evidence, and they were partially correct because there was no systematic review at the time. In an evidence-based healthcare system, it’s evidence that counts, not anecdotes. And the evidence should ideally come from a systematic review of randomized controlled trials (RCTs).

A systematic review and meta-analysis of RCTs can generate robust evidence, particularly when the trials are well-conducted and the outcomes are hard, objective outcomes. Although there have only been four RCTs of the Paleo Diet, they were all well-conducted. The outcomes we examined are the components of the metabolic syndrome, such as blood pressure, glucose, cholesterol, waist circumference, and triglycerides. These are the major predictors of chronic disease risk, particularly cardiovascular disease and diabetes. Our pooled analysis showed that the Paleo diet resulted in greater improvements in these outcomes compared to a standard guideline-based diet. The pooled results were not always statistically significant, but they favored the Paleo diet in all cases.

In the US News and World Report survey, the government-endorsed Dietary Approaches to Stop Hypertension snagged the top spot. Yet our meta-analyses compared Paleo to diets similar to DASH and Paleo came out on top.

Are dietary guidelines around the world recommending the wrong diet? It’s too soon to tell, but our meta-analyses warrant further evaluation of the health benefits of Paleolithic nutrition.
Loren Cordain recently wrote about milestones of research into the Paleo diet. No doubt when Loren updates his summary, he’ll mention our systematic review.

Abstract: Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis

If you read enough books on the topic of Paleo parenting, information starts to contradict itself. Many Paleo parents, myself included, find the abundance of opinions and theories overwhelming, leading to more confusion than assistance. Quantitative studies suggest present-day child rearing methods are opposed to our genetic wiring, and could be responsible for affecting a child’s development.¹

For these reasons, instead of relying on the latest Paleo parenting bestseller, I chose to tap into my own primal intuition as the main driver to figure out the best way to parent my child. At times, I even imagined how would I handle this situation if I lived in a cave. For example, I wouldn’t need to let my child “cry it out” at night because I wouldn’t want to attract predators to the cave. I discovered that I innately have all the tools necessary to help her survive, I am in fact the best expert on my own child, as most likely you are on your own child too.

CREATE A STRONG BOND

The intensity of the mother-child relationship seen among the !Kung and other hunter-gatherer societies support the role of attachment in parenting.² Attachment can be easily fostered during infancy, with long periods of skin-to-skin contact, which also encourages the mother’s body to respond with an increased production of breast milk. It also extends to keeping the child feeling safe, which translates into responding to his requests for food, dry diapers, and physical comfort creates security and strengthens the bond between child and caregiver.³

FIND YOUR TRIBE

It truly does take a village to raise children. Fewer people choose to stay in their hometowns, compared to generations past. Therefore, the innate structure of the family network isn’t available to help with nurturing young families. Seek out a strong community of support, through parenting groups and community organizations. Even modern Listservs operate as a means to connect parents in order to share resources and offer reinforcement that you aren’t alone in your parenting journey. This means can be especially reassuring if you are looking to connect with families choosing to follow the Paleo diet.

SLOW DOWN THE PACE

The next time you dine out at a family-friendly restaurant, take a look around and you’ll notice very few children (or parents for that matter) aren’t using technology instead of being present at the table. Not only is it important to create time to connect face to face with one another,⁴ but also it’s ok to be bored.⁵ Boredom inspires creativity,⁶ and provides for much needed sensory deprivation in our modern, technology driven society.⁷

Even if you children are past infancy, it’s never to late to become a Paleo minded parent. There are numerous ways to return to a simpler, more focused relationship with your child, such as going for a walk together, working collaboratively to make a Paleo dinner, or sitting outside in front of a fire watching the stars. Each stage of development offers a new set of challenges, however you have all the tools you need to be an effective Paleo parent.

REFERENCES

[1] Konner, Melvin. “Hunter-gatherer infancy and childhood.” Hunter-gatherer childhoods: Evolutionary, developmental and cultural perspectives (2005).

[2] Bowlby, John. A secure base: Clinical applications of attachment theory. Vol. 393. Taylor & Francis, 2005.

[3] Hewlett, BARRY S., and SHANE J. MacFarlan. “Fathers’ roles in hunter-gatherer and other small-scale cultures.” The role of the father in child development (2010): 413-434.

[4] Mestdag, Inge, and Jessie Vandeweyer. “Where has family time gone? In search of joint family activities and the role of the family meal in 1966 and 1999.” Journal of Family History 30.3 (2005): 304-323.

[5] Conrad, Peter. “It’s boring: notes on the meanings of boredom in everyday life.”Qualitative Sociology 20.4 (1997): 465-475.

[6] Schubert, Daniel S. “Creativity and coping with boredom.” Psychiatric Annals(1978).

[7] Suedfeld, Peter. “The Benefits of Boredom: Sensory Deprivation Reconsidered: The effects of a monotonous environment are not always negative; sometimes sensory deprivation has high utility.” American Scientist (1975): 60-69.

Dr. David Unwin, Fellow of the Royal College of General Practitioners (FRCGP) together with fellow researchers recently completed a study showing low carb diets significantly reduce fatty liver, weight and blood sugar. Trialing a low carb approach over a year, they found rapid improvements in liver function among other positive effects.

“My interest in abnormal liver, and particularly GGT blood results began when I noticed that in our family practice of 9,000 patients well over a 1,000 had an abnormal GGT result,” said Dr. Unwin. “I could predict which patients would have lost weight -before they came into my consulting room from the improvement in GGT blood results alone- so began to wonder about raised GGT levels, Diabetes and non-alcoholic fatty liver disease (NAFLD): Was dietary carbohydrate a link?”

Before we get to the summary, let’s breakdown some of the statistics.

Approximately 30 million children and adults have diabetes in the United States. Out of that number, nearly 95% have type 2 diabetes according to the American Diabetes Association.¹
The National Conference of State Legislatures (NCSL) reports obesity affects more than one-third of adults and 17% of youth in the United States. This equates to 78 million adults and 12 million children suffering from the obesity epidemic. As adopters of the Paleo diet well know, obesity increases risk for heart disease, type 2 diabetes, and cancer among other debilitating health conditions, like non-alcoholic fatty liver disease (NAFLD).²
The American Liver Foundation reports (NAFLD) affects up to 25% of Americans, where risk is directly correlated to being overweight or obese, having diabetes, high cholesterol or high triglycerides.³

As the cost of health care continues to skyrocket, Dr. Unwin has decreased his prescribing budget £15,000-£30,000 a year by prescribing a low carb diet to patients who in two years’ time decreased average blood sugar by 10% and is now below the national average in the UK⁴ and US.

“I would say sugar is definitely rather like alcohol for the liver, and would point out that starchy foods like bread and pasta are a rich source of glucose,” said Dr. Unwin.

Well, thankfully the Paleo diet is devoid of breads, pastas, grains, pseudo grains, and processed sugars. When we focus upon lean meats, fish, poultry, veggies, and fruits, nuts, and seeds in moderation, a Paleo prescription is the best, cost effective investment you can make for your health.

Summary* presented ahead of publication in Diabetes in Practice September 15, 2015.

Unwin DJ¹, Cuthertson DJ², Feinman R³, Sprung VS² (2015) A pilot study to explore the role of a low-carbohydrate intervention to improve GGT levels and HbA1c. Diabesity in Practice 4 [in press]

¹Norwood Surgery, Norwood Ave, Southport. ²Department of Obesity and Endocrinology, Institute of Ageing & Chronic Disease, University of Liverpool, UK.³Professor of biochemistry and medical researcher at State University of New York Health Science Center at Brooklyn, USA.

Working title: Raised GGT levels, Diabetes and NAFLD: Is dietary carbohydrate a link? Primary care pilot of a low carbohydrate diet

Abnormal liver function tests are often attributed to excessive alcohol consumption and/or medication without further investigation. However they may be secondary to non-alcoholic fatty liver disease (NAFLD). NAFLD is now prevalent in 20-30% of adults in the Western World. Considering the increased cardiovascular and metabolic risk of NAFLD, identification and effective risk factor management of these patients is critical.

Background Excess dietary glucose leads progressively to hepatocyte triglyceride accumulation (non-alcoholic fatty liver disease-NAFLD), insulin resistance and T2DM. Considering the increased cardiovascular risks of NAFLD and T2DM, effective risk-factor management of these patients is critical. Weight loss can improve abnormal liver biochemistry, the histological progression of NAFLD, and diabetic control. However, the most effective diet remains controversial.

Aim We implemented a low-carbohydrate (CHO) diet in a primary health setting, assessing the effect on serum GGT, HbA1c levels (as proxies for suspected NAFLD and diabetic control), and weight.

Design 69 patients with a mean GGT of 77 iu/L (NR 0-50) and an average BMI of 34.4Kg/m² were recruited opportunistically and advised on reducing total glucose intake (including starch), while increasing intake of natural fats, vegetables and protein.

Method Baseline blood samples were assessed for GGT levels, lipid profile, and HbA1c. Anthropometrics were assessed and repeated at monthly intervals. The patients were provided monthly support by their general practitioner or practice nurse, either individually or as a group.

Results After an average of 13 months on a low-CHO diet there was a 46% mean reduction in GGT of 29.9 iu/L (95% CI= -43.7, -16.2; P<0.001), accompanied by average reductions in weight [-8.8Kg (95% CI= -10.0, -7.5; P<0.001)],and HbA1c [10.0mmol/mol (95% CI= -13.9, -6.2; P<0.001)].

Conclusions We provide evidence that low-carbohydrate, dietary management of patients with T2DM and/or suspected NAFLD in primary care is feasible and improves abnormal liver biochemistry and other cardio-metabolic risk factors. This raises the question as to whether dietary carbohydrate plays a role in the etiology of diabetes and NAFLD, as well as obesity. Over the study period and given a choice not a single patient opted to start antidiabetic medication, losing weight instead. This helps explain why our practice is the only one in the Southport and Formby CCG to have static diabetes drug costs for three years running.

*Note: The summary displayed above is not the official abstract from Diabetes in Practice.

David Unwin is the senior partner and GP trainer at the Norwood Surgery, Southport, a seaside resort in the North West of England. He is an expert clinical adviser in diabetes for the Royal College of General Practitioners, and has a special interest in the Solution Focused psychological approach to the consultation. David lives on a farm with his wife, son and their sheep, turkeys, hens -and a very large pig!

REFERENCES

[1] http://www.diabetes.org/diabetes-basics/statistics/infographics.html?loc=db-slabnav

[2] http://www.ncsl.org/research/health/obesity-statistics-in-the-united-states.aspx

[3] http://www.liverfoundation.org/abouttheliver/info/nafld/

[4] http://diabetesdietblog.com/2015/07/15/you-only-need-one-arrow-dr-unwin-proves-it-again/

A great aspect about Paleo is that it transcends geographic and physical boundaries. Indeed it is a global healthy living lifestyle. In recent years, many are gaining awareness about the tremendous benefits that come from eating Paleo. On the other hand, for many in Sub-Saharan Africa, the Paleo way of life may be quite familiar. According to an article in the prestigious Nature publication, some indigenous vegetables found in African countries like Nigeria, and Kenya, contain greater nutritious value than that seen in the popular kale and collard greens.¹ You have probably tried these veggies unknowingly.

Take for instance, okra which is actually indigenous to the Igbos of Nigeria,² where the name originates and is now widely eaten in Louisiana gumbo in the USA. Packed with higher amounts of nutrients such as protein, iron, and vitamins, these indigenous vegetables are the source of many scientific studies, tapping into health benefits and improving through breeding experiments. In actuality, the US National Research Council (NRC) has been examining the hidden potential of Africa’s lost crops since the early 90s.¹

Before you get too excited and start packing your bags for an international trip, wait a minute! Many of these healthy vegetables, can be sourced from your local international grocery stores in any major western city. Below are snippets of some of the various options to include on your Paleo shopping list.

AFRICAN NIGHTSHADE

African nightshade, a leafy green vegetable also known as Solanum scabrum is indigenous to many Sub-Saharan African countries like Cameroon, Kenya, Uganda and Tanzania where scientists have long investigated its nutritional properties.¹ It is naturally common throughout West, Central, and East Africa, and grows in a wide range of soils.

African nightshade is quite different from its poisonous counterparts in Euroasia. Just 100g of these leaves will give you way more iron than your entire daily needs.³ With its high nutritional value of protein, iron, vitamin A, iodine, and zinc,³ you may want to consider adding it to your Paleo diet.

FLUTED PUMPKIN LEAVES

Fluted pumpkin leaves, also known as Telfairia Occidentalis, are indigenous to Nigeria, where they are commonly eaten and known as Ugu.⁴ Studies have indicated their high nutritious value, including high dietary sources for iron, copper, potassium, and manganese. Additionally, the vegetable serves as a moderate source for zinc, magnesium and sodium.⁵

Another study published in the American Journal of Chemistry, identified fluted pumpkin leaves to be a source of high dietary fiber content.⁴ Fiber helps remove excess cholesterol from the blood. This was confirmed in another study, where fluted pumpkin leaves were shown to decrease cholesterol levels as well as oxidative stress in rats fed with an excess cholesterol diet.⁶ The high potassium helps with preventing hypertension and keeping blood pressure low, while zinc helps the body with healing.⁶

Prevention and quick healing, all while eating delicious, healthy natural food? Sounds like the Paleo way to me!

JUTE MALLOW

Jute mallow, also known as jew’s mallow, bush okra, or Corchorus olitorius, is indigenous to tropical Africa, as well as South and East Asia, Middle East, Brazil, and the Caribbean.⁷ It has great health values, and is extremely high in beta carotene, folic acid, calcium, iron, and ascorbic acid.⁷ Additionally, it contains significant amounts of riboflavin, vitamin E, and as much as 4.5% of your daily protein requirements.⁷ It packs enough power for you to forget about its slimy consistency when cooked.

GREEN PLANTAINS

While many continue to debate about whether green plantains are a fruit, or a vegetable, there is no question they are loved by many worldwide. Easy to find, green plantains are available in most local grocery stores.

They are the main staple crop throughout West and Central Africa, as well as other parts of the world like India, the Caribbean and Latin America. When harvested, plantains are green and starchy like a vegetable, yet ripen yellow and assume a sweet taste reminiscent of fruit.⁸ While plantains resemble bananas, they need to be cooked to be eaten. A green plantain can substitute for potatoes in your cuisine, and can be baked or boiled, or fried. Unlike the banana, plantains are low in sugar content, and contain more potassium, vitamins A and C.⁸

In summary, one of the great things about Paleo is the options are endless. You can always stick to the familiar, or cross the border into foreign territories. While kale is still a great choice, there are so many other choices out there, and the rich African vegetables found throughout the continent are no exception.

REFERENCES

[1] Cernansky, R. (2015, June 11). Super vegetables. Nature, S22, 146-148.

[2] Harris, J. (2011, Feb 14). African-American Food’s History & Soul. Retrieved Jul 22, 2015, from NPR On Point.

[3] Kamg, R., Kouame, C., Atangana, A., Chagomoka, T., & Ndango, R. (2013). Nutritional Evaluation of Five African Indigenous Vegetables. Journal of Horticultural Research, 21(1), 99-106.

[4] Idris, S. (2011). Compositional studies of Telfairia Occidentalis Leaves. American Journal of Chemistry, 1(2), 56-59

[5] Akwaowo, E., Ndon, B., & Etuk, E. (2000). Minerals and antinutrients in fluted pumpkin (Telfairia occidentalis Hook f.). Food Chemistry, 70(2), 235-240.

[6] Adaramonye, O., Akintayo, A., & Fafunson, M. (2007). Hypolipidemic effect of Telfairia occidentalis (fluted pumpkin) in rats fed a cholesterol-rich diet. J Med Food, 10(2), 330-6.

[7] Kamg, R., Kouame, C., Atangana, A., Chagomoka, T., & Ndango, R. (2013). Nutritional Evaluation of Five African Indigenous Vegetables. Journal of Horticultural Research, 21(1), 99-106.

[8] Hesser, A. (1998, July 29). The Plantain: Anything You Want It to Be. Retrieved July 22, 2015, from The New York Times: http://www.nytimes.com/1998/07/29/dining/the-plantain-anything-you-want-it-to-be.html.

LOREN CORDAIN, PH.D.

Tag Archives: Paleo Diet

SHOULD YOU SUPPLEMENT WITH VITAMIN D?

SHOULD YOU SUPPLEMENT WITH FISH OILS?

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Abstract: Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis

CREATE A STRONG BOND

FIND YOUR TRIBE

SLOW DOWN THE PACE

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AFRICAN NIGHTSHADE

FLUTED PUMPKIN LEAVES

JUTE MALLOW

GREEN PLANTAINS

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