The Encyclopedia of Healing Foods
Part 1 - Basic Principles of a Good Diet
Chapter 1 - Human Nutrition: An Evolutionary Perspective
It appears that humans are better suited to a diet composed primarily of plant foods. The evidence supporting a diet’s role in chronic degenerative diseases is substantial with two basic facts linking the diet-disease connection. First a diet rich in plant foods is protective against many diseases common in Western society and secondly a diet providing a low intake of plant foods is a causative factor in the the development of these diseases by providing conditions where other causative factors become more active.
Diseases highly associated with a diet low in plant foods:
Metabolic - Obesity, gout, diabetes, kidney stones, gallstones
Metabolic - Obesity, gout, diabetes, kidney stones, gallstones
Cardiovascular - High blood pressure, strokes, heart disease, varicose veins, deep-vein thrombosis, pulmonary embolism
Colonic - Constipation, appendicitis, diverticulitis, diverticulosis, hemorrhoids, colon cancer, irritable bowel syndrome, ulcerative colitis, Crohn’s disease
Other - Dental decay, autoimmune disorders, pernicious anemia, multiple sclerosis, thyrotoxicosis, psoriasis, acne
The biggest change in the last one hundred years of human nutrition was the switch from a diet high in complex carbohydrates, as found naturally occurring in grains and vegetables to a dramatic increase in the number of calories consumed in the form of simple sugars.
The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food raises blood glucose (blood sugar) levels. Foods with a lower glycemic index create a slower rise in blood sugar.
The optimal health food pyramid provided by this book incorporates the best aspects from two of the most healthful diets ever studied: the Mediterranean and the traditional Asian diet.
Vegetables (5-7 servings daily); provide the broadest range of nutrients of any food class. Avoid overcooking vegetables; try light steaming, baking, and quick stir fries to retain the highest amount of nutrients.
3 categories of vegetables: green leafy and cruciferous (2-4 servings), low glycemic (2-3 servings), and starchy (1-2 servings).
Examples
Green leafy & cruciferous: bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, collard greens, dandelion greens, kale, lettuce, parsley, spinach, watercress
Low glycemic: Artichoke, asparagus, bean sprouts, bell peppers, carrots, celery, cucumber, mushrooms, okra, onions, peas, radishes, rhubarb, string beans, summer squash, tomatoes, zucchini
Starchy: Beets, potatoes, parsnips, pumpkin, winter/acorn/butternut squash, sweet potatoes/yams
Good Oils and Fats - Nuts, Seeds, and Vegetable Oils (4 servings daily):
Nuts and seed, especially those providing monounsaturated and medium chain fatty acids, contain beneficial oils. Focus on raw nuts and seed, avoiding the ones roasted in oils or coated with sugar. Enjoy nuts and seeds as a snack, on salads, or add to sauteed greens. Variety is key; try almonds, Brazil nuts, flaxseeds, pecans, pumpkin seeds, sunflower seeds, and walnuts. Use canola, flaxseed, macadamia, or olive oil to replace butter, margarine and shortening or try them in your homemade salad dressings. Avoid using safflower, sunflower, soy, and corn oil because they are high in omega-6 fatty acid which feed into inflammatory pathways.
Whole Grains (3-5 servings daily):
It is very important to choose whole, minimally processed grain products over their processed counterparts. Whole grains provide substantially more nutrients and health promoting properties. A rich source of complex carbohydrates, dietary fiber, magnesium, other minerals, B vitamins, and protein.
Beans - Legumes (2-3 servings daily):
Compared to grains, beans supply about the same number of total calories but usually provide 2-4 times as much protein and are a richer source of soluble fiber that lowers cholesterol and stabilizes blood sugar levels. A serving size of beans is ½ cup
Fruits (3-4 servings daily):
Fruits, a rich source of many beneficial nutrients, make an excellent between-meals snack and a super dessert. Eat a rainbow assortment of fruits over the course of a week keeping in mind one serving of fruit is a medium fruit, ½ cup cut-up fruit, 4 oz of 100% fruit juice or ¼ cup dried fruit.
Dairy - optional (1-2 servings):
Many people are allergic to milk or lack the enzymes necessary to digest dairy products. Although rich in protein and calcium; dairy is high in fat and calories lacking the wide nutrient spectrum of the food categories previously discussed. Use organic, nonfat, or reduced-fat dairy products to avoid as much agricultural chemicals and hormones as possible. Fermented dairy products such as yogurt, kefir, and acidophilus-fortified milk are preferred due to their content of beneficial bacteria which predigest the dairy proteins and sugars. One serving equals 1 cup of milk, yogurt, cottage cheese or 1 oz of cheese.
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