Which Diet Do YOU Follow?
In the ’80s and ’90s, it was low-fat. Then it was vegetarian, then vegan, then it was low-carb, then Paleo, then Keto, and today it’s Carnivore!
As a nutritionist as well as an Anthropology major, I find it find it very interesting that homo sapiens as a species do not know how to eat. Do animals in the wild have elaborate discussions or double-blind, placebo-controlled trials to identify what foods are best to include in their diet? You don’t have to tell a cow how to graze on grass, nor a feline to hunt its prey. They’re born with natural instincts that guide them to the appropriate foods.
Why then would humans be any different? I would suggest that we are not. You don’t have to convince a newborn to suckle its mother’s breast. It does so automatically. If we were left to our own devices as we grew, we would likely not have ethical and scientific arguments about what we should or shouldn’t eat. We would just naturally do it. The difference, I would argue, is the practice of human conditioning. We have religious, ethical, scientific, and philosophical influences that guide us in one direction or another. We think about how we’re supposed to eat, and then we convince ourselves why the way we have chosen is the best way.
In my research on dietary choices, I can find a plethora of data to back up the benefits of any of the diets I’ve listed above. I could find the same amount of data that shows why each of those diets are downright dangerous! So then, how do we know which diet to follow? Why is this so complicated?
Well, we live in the 21st century; a time of over-abundance. We can get any food we want, any time of year, from anywhere in the world. We can find research that ‘proves’ fat will clog our arteries and cause a heart attack. Then I can show you an article that ‘proves’ that dietary fat is essential for hormone production, fertility, and overall health. Most of us are suffering from information overload. We have access to more resources and more information than ever before. And frankly, it’s not necessarily in our best interest.
If we lived close to nature, as we were designed to, we would not be in this predicament. We would simply eat what was available because that would be our only option. The seasons would provide for us what we needed for that time of year. We would eat local, organic, and in season, because we would have no other choice. Sometimes that would mean a vegetarian or even vegan approach. Sometimes it would mean a high-fat or ‘ketogenic’ diet. Sometimes the only food we would have access to would be meat, and therefore, we’d eat a carnivore diet. One thing is universal though; it would almost always be ‘Paleo’ (a diet void of all grains and legumes).
Our ancient ancestors didn’t get bogged down with labeling their diets, nor sticking to one specific way of eating. Their diet constantly changed according to what was available. But in today’s world, we have options; we have the luxury of choosing. We choose based on our religion, our upbringing, our ethics, or what we’re told from numerous ‘health’ sources. What all of these sources fail to consider, is your own unique bio-individuality.
When I am working with a nutrition client, bio-individuality is my most important consideration. You’ll never see me write a diet book because there is no ONE diet for every person. Every person is a unique individual with his or her own genetics, history, life experiences, and goals. If you want to know which diet is the best, you must consider which diet is the best for YOU.
For example, I have seen many people thrive on a high-fat ketogenic diet. I have had clients reverse their type-2 diabetes and get off
all medications while dropping obscene amounts of weight by eating an extremely low-carb, high-fat diet. I have seen other people actually gain weight, experience hormone dysregulation, and watch their cholesterol rise while doing a keto diet. Why the different responses? Genetics, current level of health or disease, lifestyle, they all play a role. Let’s look at genetics for a moment. Take the gene PCSK 9. If you have this gene, you may be prone to familial hypercholesterolemia (FH). People with FH can experience an abnormal rise in cholesterol when they eat cholesterol-rich foods as well as experience an increase in inflammation. And since the keto diet is mostly fat, it’s no surprise that a person with HF might not fare well with such a high level of dietary fat.
There are other genes that affect metabolism that might make keto a poor choice for you. If you want to dig a little bit deeper into this topic of metabolism and genetics, check out this podcast by Ben Greenfield. It offers a good introduction into why bio-individuality is such an important consideration for how you eat.
There are also genes that impact glucose metabolism. If you have one of these genes, you might be someone who actually thrives on a high-fat, low-sugar, low-carbohydrate diet.
Similarly, we could discuss reasons why some people fare better on a mostly vegetarian diet. I say ‘mostly’ because nearly all of us need certain nutrients and amino acids from the occasional animal product. You’re surely familiar with the fact that vitamin B12 is found only in animal foods. Yes, you can supplement with B12, and I do recommend that. But the fact that this critical nutrient does not exist in plants, should give you a clue about how humans evolved and what is necessary for our DNA. Humans would not be the humans of today without consuming animal products at least some of the time.
Which brings me back to our modern-day tendencies towards a dogmatic view of eating. If you’re a vegetarian (for whatever reason), you’re not a failure if you eat the occasional piece of fish or meat. In fact, I think the occasional ‘supplementation’ of meat for the amino acids, B-vitamins, and other nutrients is a good idea. Scientifically, I really don’t see any reason for someone to be vegan. I have yet to see solid scientific data showing long-term vegan diets have any advantage to diets that include some form of animal products. In fact, I believe a vegan diet offers too many opportunities for nutrient deficiencies, and I have witnessed this too often with my clients. To be fair, I have seen a lot of benefit from a vegan or vegetarian diet for a short duration, but not for any extended period of time. If you’re interested in hearing a compelling argument for meat-eating from a former 20-year Vegan, I suggest this enlightening podcast from AdaptNation.
So, how do you know what kind of genes you have, and which kind of diet you specifically should follow? One big clue to look at your family tree. Where are your ancestors from? Are you mostly of European descent? If so, a higher protein, or higher fat diet might work well for you. Do you have ancestry from tropical areas? You might fair better on a diet with more plants. Remember, humans, evolved by eating in season and what was locally available. Our DNA is still primed with that genetic information. Turning back to our roots can be a simple and effective way of improving our health.
But what if you have ancestry from all over the world? Or you just want to get more specific? Getting your genes tested is actually quite easy and relatively affordable. I have recently started working with the company Nutrigenomix and I’m finding it incredibly helpful for my clients. They test your DNA with a simple swab and give you a detailed report about which foods are best for your specific genes. If you’re interested in learning more about this test, give me a call and we can discuss it further.
Another popular test, which can provide a lot of good information, is 23andMe. You simply order a test kit for about $200 (keep an eye out for sales, they happen often!), a kit gets mailed to your house, you take a swab sample from the inside of your cheek, and you mail it back. That’s it! You get your results a few weeks later. The results you get back will show the likelihood of your ancestor’s origins. Of course, this test is still young, and it’s not perfect, but it gets better every year. I have found it to be quite accurate for my family, but my family is Western European, which has the highest reliability. This is generally because there is the most data collected on this population. Populations of Asian or African descent seem to be less reliable. The company admits they are trying to gather a lot more information on these populations to increase their accuracy. So, we have a ways to go, but the tests do still contain good information.
Of course, our genetic makeup isn’t the only thing to consider. What is the current state of your health? Are you dealing with any significant health issues? Are you pregnant or trying to get pregnant? Do you take medications? Are you an elite athlete or trying to become one? There are numerous considerations to take into account when designing the diet that’s best for you. If you’re feeling overwhelmed or don’t know where to start, consider working with a qualified professional. As a Nutritionist, I’m trained to consider all of these factors. Sometimes the best thing you can do for your health is to let a professional guide you. In this era of information overload, it’s easy to get bogged down in confusion. But, if you’re ready to get serious about your health, give us a call. We would love to guide you on your journey to optimal health.
Cathy Cooke, BCHN, BBEC Holistic Nutritionist and Building Biologist is the founder of Whole Home and Body Health which provides EMF Assessments, Mold Testing, and Nutrition and Health Consulting located in Boise, Idaho. Cathy is available for consulting via skype and phone, and is also willing to travel as needed for home assessments. Schedule an appointment today!