Natural Diet of Man

Introduction:

What are the natural foods of man that will promote health and well-being? Before trying to plan balanced and nutritious meals, you need to know what your options are. What are the foods that are healthy for your body and are locally available? You also need to know, what foods are unhealthy and should be avoided.

In past times, people often did not have many choices. They ate what was locally available to them in order to survive. In modern times, with massive grocery stores and health food stores there is an enormous selection available. With various farming/storage/preparation techniques and international imports, many foods including fruits and vegetables are now available year-round. Stores also contain a wide variety of processed foods, many of which nutritionists will agree, are unhealthy and should not be consumed as a regular part of one's diet. In this environment, one has to discriminate between foods that promote health and should be included as a regular part of one's diet versus foods that contribute to chronic diseases and should be avoided.

The best method for determining man's natural diet is using comparative anatomy and physiology. This assumes that animals, in nature, have the senses, anatomy and digestive systems needed to procure, consume and digest their intended foods. Proponents of a paleolithic diet use a historical analysis of what our ancestors ate but this has limited value. Man has lived in so many diverse environments and in order to survive has learned to adapt to whatever foods were locally available. As a result, man has eaten a wide range of plants and all kinds of animals of the land, sea and air. Though it may be possible to survive on a wide range of diets, the question is; what foods are easily assimilated by the body and over the long term promote health and longevity? Unnatural foods can lead to disease and shortened lifespan. In the past, people often didn't live long enough to see the cumulative effects of diet. In the 1600's the average life expectancy was 35. As late as 1900, the average life expectancy in the U.S. was only 47, today it is about 78.

Comparative Anatomy:

In a well written article, Man's Natural Diet, Ralph Cinque performs an elaborate comparison of man with herbivores, omnivores, carnivores and frugivores. To summarize; by observing the predilection of the senses, tooth structure, use of hands, digestive organs, digestive secretions and the length of the intestine it is clear that man belongs in the frugivore group which also includes the gorilla, orangutan and chimpanzee. Man's digestive system does not resemble that of the herbivore (grazers), omnivore (bears, pigs) or carnivores (cats, dogs). Man is not suited to seeking out, chasing, seizing, killing and devouring prey. The preferred diet for anthropoid apes is fruits, vegetation, nuts, seeds and some insects. Larger apes tend to be more vegetarian. Chimpanzees, however, will consume a small amount of meat. According to Jane Goodall this is not more than 2% of their diet.

The comparative anatomy analysis is often given to support a pure vegetarian diet. It inspires an idealism that if we return to a diet of raw fruits, vegetables and nuts according to the original natural or divine plan that excellent health and well-being are awaiting us. The concept was appealing to me and for five years, in the 1970's, I ate a diet of just fruits, vegetables (sometimes cooked), tofu and nuts with no grains or dairy. Unfortunately, the world is not so black and white. A raw vegan diet without any supplementation will eventually lead to a B12 deficiency. There is also a high likelihood of being deficient in calcium, vitamin D, and possibly iron, iodine and zinc. The insects and small amount of animal food in the ape's diet was often overlooked but is significant. Insects and bacteria contamination on vegetation provide most of the vitamin B12 for the apes.

It may be worthwhile to delve into the B12 issue in a little more detail. B12 is a required nutrient for humans (and apes), cannot be synthesized in the body and is required in the diet. It is needed in very small amounts and stores in the body are efficiently recycled. So, it can take considerable time (months or years) for deficiency symptoms to occur. The ultimate source of B12 is bacteria. Plant foods are not a reliable source of B12. B12 can accumulate in animals due to consuming bacteria contaminated vegetation or absorbing B12 created by bacteria in the gut. Some plant-eating animals such as cattle and sheep are "foregut fermenters" meaning the B12 synthesized by bacteria in their gut can be readily absorbed. However, rabbits, apes and man are "hindgut fermenters" meaning B12 is synthesized by bacteria in the large intestine but the absorption site for B12 is in the small intestine so it is not usable. In the natural state, these animals will either eat some of their droppings or include some animal food.

Being a frugivore does not necessarily mean that man's optimum diet should be the same as the apes. Most people would soon get bored eating just raw fruits and vegetables all the time and eating insects is out of the question. I believe the main lesson to learn is that we are ideally suited for fruits, vegetables and nuts. This should make up a large portion of our diet. We have the capability to digest small amounts of animal foods but are not adapted for eating large amounts of animal foods. To get adequate B12 we have three options; 1) on a vegan diet, take supplements 2) on a vegetarian diet, include dairy and/or eggs 3) on a non-vegetarian diet, consume small amounts of lean meat and/or fish.

With the development of agriculture and cooking methods, man also has more options to consider. Do cooked foods, grains, legumes or dairy products belong in our optimum diet?

Cooked Foods:

Should foods that require cooking to be edible be included in the diet? This would include hard squashes, some root vegetables, grains (unsprouted) and legumes. Whole grains (cereals, bread, chapati, rice, pasta, noodles) according to vegetarian nutritionists, form the foundation of a vegetarian diet as depicted in the Vegetarian Food Pyramid. They are the main source of carbs (energy) especially for very active people. Legumes are a major source of protein, fiber, B vitamins, calcium, magnesium, iron, potassium and zinc. They are a very important component in the vegetarian diet and especially the vegan diet. Whole grains and legumes when consumed as part of a balanced diet that also includes a good measure of fruits, non-starchy vegetables and nuts, do not have any negative effects so there is no reason to exclude them. They provide a significant source of carbohydrates, fiber and protein that would be otherwise difficult to obtain from other vegetarian sources (fruits, non-starchy vegetables, nuts) in sufficient amounts. Cooking vegetables by baking, lightly steaming, braising or stir frying is perfectly OK. Cooking can actually make some nutrients more accessible for absorption, for example lycopene in tomatoes. Boiling methods which discard the water when done, should be avoided. Many of the vitamins and other nutrients will be lost. For more info on raw vs cooked; Raw Foods - Claims and Reality

Dairy Products:

Are dairy products healthy or as some call it "deadly"? There are a lot of strong opinions on this topic without a clear conclusion. The range of views is from www.notmilk.com and a corresponding book, "Milk the Deadly Poison" to a counterview "The Untold Story of Milk". The poison view feels it is unnatural for adults, has new genetic engineering and hormones that make it unhealthy and causes a higher risk to disease. The traditional foods view is that it historically has been used by many cultures with positive effects and that raw is better. Nutritionists generally accept that milk products are a good source of calcium, protein and vitamin D. Whether to include milk in your diet I think will come down to a personal choice. If milk agrees with you, I think it can be a beneficial addition to a vegetarian diet. It solves some of the difficulties of the vegan diet which is getting enough calcium, D, B12, protein etc. To minimize some of the negative points raised, it is better to go for hormone-free, low-fat or non-fat and pasteurized. The risks of going raw (foodborne illness from bacteria) do not outweigh the unsupported health claims. For details, reference the FDA's Raw Milk Misconceptions

Some vegans avoid milk products for reasons of animal exploitation. Though it may be true that large commercial dairy industries have poor living conditions for their herds, it doesn't have to be that way. If the cows are allowed to graze freely on grassy fields and return to the barn at milking time, and are treated humanely by their caretakers then their living condition would be acceptable. In the older agrarian times of the family farm, there was a cooperative interdependence between a farmer and his cows. View a beautiful example of a humane dairy farm in this New York Times video Milk of Human Kindness - Organic Milk Farming 3:57 minutes. The harmonious relationship between a farmer and his cows is particularly romanticized in India with the tales of Krishna and the cowherd villages he grew up in. When buying dairy products, favor companies that display the "American Humane Certified" label (Brown Cow, Stonyfield) or have a commitment to sourcing milk from humane farms (Horizon etc.).

If milk does not agree with you (uncomfortable levels of mucus or you have lactose intolerance) then perhaps using soy substitutes (soy milk, soy yogurt, soy cheese) is a better option. Other alternatives for the lactose intolerant are; using milk products with the lactose removed (like Lactaid), taking a lactase tablet prior to consuming dairy or using fermented dairy products (yogurt, kefir) which are easier to digest.

Diets of the Long Lived:

Putting theories aside for a moment, it may be worthwhile to look at some real life diets that have been known to support very healthy populations. These include the diets of 4 groups which have had an unusually high number of centenarians (people over a hundred years old); the peoples of Okinawa (Japan), Abkhasia (Georgia), Hunza (Pakistan) and Vilcabamba (Ecuador). The remarkable part is not just their unusual longevity but that they remain very healthy and full of vigor into old age.

These people first came to the attention of the general public in an article "Every Day is a Gift When You Are Over 100." by Dr. Alexander Leaf published in the National Geographic, January 1973. He visited three of these regions, excluding Okinawa, and made some preliminary observations. Later, more researchers arrived and continued testing and observing. Meanwhile on the other side of the world, Japan started the Okinawa Centenarian Study in 1975. Recently in 2006, John Robbins wrote a book about these 4 groups, "Healthy at 100". Regarding Okinawa, he writes "Okinawa is home to the world's healthiest documented elders, to the world's longest recorded life expectancies, and to the highest concentration of verified centenarians in the world.". Nearly 40 years have passed and many changes have come to these regions, so some of the younger generations may not be eating like their elders did. However, below is a brief summary of the traditional diets of the elders.

  • Okinawa - men average 1900 calories/day. The Okinawa diet in 1949 was 85% carbohydrate, 9% protein, and 6% fat. The diet was non-vegetarian and included fish and seaweed. The traditional diet of Okinawa was "sweet potato and miso soup with plenty of vegetables for breakfast, lunch and dinner". They eat an average of 7 servings of vegetables, 7 servings of whole grains and 2 servings of soy products per day. Fish 2 or 3 times per week. Very little dairy, meat, sugar or added fats. They may have the highest soy consumption of any people in the world. They do not eat margarines or other hydrogenated oils or trans-fat foods. They practice calorie control in a cultural habit known as hara hachi bu (only eating until they are 80% full).
  • Abkhasia - they eat moderate amounts, less than 2000 (1700-1900) calories/day in the approximate ratio of 65% carbohydrate, 20% fat and 15% protein. In Western Geogia, a cornmeal-mush patty, abista, is commonly served. In Central Georgia, bread is the main carbohydrate. Vegetables and nuts (the main source of fats) are at most meals. Fruits are a common snack. Milk and sour milk (matzoni) are the main protein used at all meals. They eat cheese. Georgian cheeses are low in fat. They eat very little meat, 2 or 3 times per week, and without the fat. Very little salt and almost no butter. They do not eat processed food, fried food or sugar. Moderate amounts of wine, 2-3 small glasses per day taken with meals. A typical breakfast might be cheese, bread, tea and sometimes honey.
  • Hunza - men averaged 1923 calories/day in the approximate ratio of 73% carbohydrate, 17% fat and 10% protein. Whole grains include; wheat, barley, millet and buckwheat. Chapati is a staple bread and served at most meals with vegetables. Fruits and vegetables are eaten on a regular basis and often raw. They grow a wide variety of fruits and are most famous for their apricots. Apricots are dried in large volumes for the winter months. Milk, yogurt and cheese, mostly from goats, are important sources of animal protein. Meat is rarely eaten, mostly on festival days. Meat and dairy was less than 1.5% of the total. Animal fats are rare so the main oil used is from apricot seeds. A variety of nuts (walnuts, hazelnuts, almonds, beechnuts) and legumes (garbanzo, lentil) are consumed. Their farming methods are organic and they shun pesticides.
  • Vilcabamba - 1200-1800 calories/day, in the approximate ratio of 74% carbohydrate, 15% fat and 11% protein. Their diet is mostly vegetarian, consisting primarily of whole grains (corn, quinoa, wheat, barley), starchy roots (potato, yucca, sweet potato), vegetables, fruits, seeds, beans and nuts. Occasionally they take milk and eggs. They eat almost no meat and never butter. Fats are from avocado, nuts and seeds.

The common dietary elements in these four cultures are; low calorie by western standards, high carbohydrate from whole grains and starchy roots, low protein by western standards, most protein from plant-based sources, some protein from animal sources, very low saturated fat, lots of fruits and vegetables, alcohol in moderation (if consumed at all) and little (if any) processed foods. Additional factors that contribute to their longevity include; a great deal of physical activity as required by their traditional farming and household practices, low levels of stress/worries, positive attitude, a sense of community with friends/family and being respected and valued as an elder in their community.

As an interesting side note, according to Professor Pitzkhelauri, studies of 15,000 persons older than 80 showed that with rare exceptions, only married people attain extreme age. Many elderly couples have been married 70-100 years. Apparently, marriage and regular, prolonged sex life are very important to longevity. Of the people studied, 70% continue to be very active, 60% are still working. He notes, "They die quickly once they lose useful roles in the community."

Animal Protein:

Small amounts of animal protein can be assimilated by the body and can be beneficial. However, large amounts of animal protein can lead to many chronic diseases. This was clearly demonstrated in the early experiments of Dr. T. Colin Campbell. Mice were fed a carcinogen, aflatoxin, then divided into two groups. One group was fed a 5% (of calories) protein diet the other a 20% protein diet. All of the 5% mice were cancer free. All of the 20% mice developed cancer. The protein used was casein, the protein found in milk. The experiment was repeated using plant-based protein; soy and wheat gluten. In both cases, none of the mice in either the 5% or 20% group developed cancer. This was a remarkable discovery. It indicates that even though we may be exposed to cancer causing agents in our environment, whether or not the cancer actually develops can be influenced by dietary choices.

Could these findings be verified in humans? Dr. Campbell found his opportunity when he became Project Director of the China-Cornell-Oxford Project in 1983. He later summarized their results in his book The China Study , "The most comprehensive study of nutrition ever conducted". In the 1970's, the premier of China, Chou EnLai, initiated a nationwide survey to document all the cancer deaths throughout China. It was a massive undertaking involving 650,000 workers surveying a population of 880 million people in 2,400 counties. The end result was a color-coded atlas that showed the cancer death rates for each county. 12 types of cancers were tracked. There was an unusually high variation between counties and since the people were from the same genetic pool, it was felt the causes must lie in dietary or environmental conditions. The China-Cornell-Oxford Project would try to find out why but they needed more information. They focused in on 65 counties and studied 100 adults in each (6,500 total). They administered questionnaires, took blood/urine samples, measured everything they ate over a 3 day period and analyzed food samples from the marketplaces.

The China Study found that one of the strongest predictors of Western diseases (diabetes, heart disease, cancers) was blood cholesterol. In the West, what was considered to be a normal cholesterol range was based on a population eating the standard western diet. At one time, up to 300 mg/dL was considered normal, and below 150 mg/dL was cause for concern. Today, up to 200 mg/dL is considered normal. In rural China, where there were low rates of Western diseases, ranges of 70 mg/dL to 170 mg/dL were found with the average being 127 mg/dL. The Study showed that as levels decreased from 170 mg/dL to 90 mg/dL, all types of cancers decreased.

What dietary factors affect blood cholesterol? Doctors in the West, typically consider saturated/trans fats and dietary cholesterol as the main culprits in raising cholesterol levels, and though this is true, studies have found that animal protein has a more direct effect on raising cholesterol levels. Often the amount of saturated fat consumed is closely related to the amount of animal protein consumed since they are found together in most animal foods. This may lead to the confusing notion that fat is the only or main concern. However, simply switching to a low-fat or non-fat diet, while maintaining a high level of animal protein, may not be effective in lowering cholesterol. A better approach would be to obtain the majority of protein from plant-based sources and for lacto/lacto-ovo vegetarians choose low-fat/non-fat dairy and limit the amount of animal protein to less than 5% of calories (approx 25 g or less). Exercise, omega-3 oils and a high fiber diet can also help to reduce cholesterol.

The China Study clearly shows a correlation with the amount of animal-based foods in a diet and the prevalence of western diseases; cancer, heart disease, diabetes, osteoporosis and more. As a result, Dr. Campbell recommends a plant-based diet without dairy or eggs. In his words, "eat a whole food, plant-based diet, while minimizing the consumption of refined foods, added salt and added fats." He also mentions "there is a mountain of scientific evidence that the healthiest diet you can possibly consume is a high-carbohydrate diet." For vegans, he recommends getting B12 from supplements and for those who get limited sun, vitamin D. A whole food, plant-based diet is not only good for the prevention of cancer but is good for the prevention of heart disease, obesity, diabetes, cataracts, macular degeneration, Alzheimer's, cognitive dysfunction, multiple sclerosis, osteoporosis and other diseases.

Conclusion:

Comparative anatomy classifies man as a frugivore most closely related to the anthropoid apes. This implies a raw vegan diet of fruits, vegetables and nuts would be the most "natural diet". However, this diet over time would cause a deficiency in B12 and possibly calcium, protein, iron, iodine and zinc. Apes include insects and some species even take some animal food to cover the B12 gap. Humans can cover this gap by either 1) including supplementation 2) including some dairy and/or eggs or 3) including small amounts of meat and/or fish. The human system is adaptable to some animal foods in small quantities. However, it is well documented that diets high in animal protein cause chronic diseases, namely heart disease, cancers and osteoporosis. On the other hand, some diets with small amounts of animal protein have been found to be healthy. These will be discussed later.

Humans, with the development of agriculture, have other foods available to them when making diet choices; grains, legumes and dairy products. Whole grains and starchy roots are a healthy source of calories and fiber. They digest into glucose, the fuel for all cells in our body. Without them, it would take a very large volume of fruits and non-starchy vegetables to meet our calorie needs. Legumes provide a good source of high quality protein especially important in meatless diets. For the lactose tolerant, milk products in moderation can provide a good source of vitamin B12, D, calcium and protein.

When asked to describe the "optimum diet" for man, many non-vegetarian nutritionists will describe a diet similar to the traditional Mediterranean Diet. There is a general consensus that the optimum diet should be high in carbohydrate mostly from whole grains and starchy roots, include lots of fruits and vegetables, moderate amounts of legumes, nuts and seeds, and a limited amount of low-fat animal food. The Mediterranean diet also features some cheese or yogurt as a daily item. Oils should be healthy vegetable oils (olive, canola) in moderation and butter avoided or minimized. This diet avoids refined carbs, hydrogenated fats and uses sweets very sparingly. Regarding the animal food, red meat is generally shunned and since this diet is non-vegetarian some poultry (without the skin) or fish is recommended a few times a week, but not everyday. Based on the findings of the China Study, Dr. Campbell, goes a step further and discourages the use of poultry and dairy. He does, however, include some occasional fish which covers the B12 and omega-3 requirements. As a vegetarian, I prefer to avoid the fish and go with the low-fat yogurt, cheese, or milk instead.

The decision to become a vegetarian is often for more than just health reasons. Spiritual and moral reasons are more compelling and provide a stronger motivation for making a lasting commitment to a vegetarian lifestyle. Man is more evolved than the animals and is guided by reason and conscience rather than simply by blind instinct. In a balanced state, our inherent nature is joyous, loving and kind. Most who enjoy nature shows or visiting zoos, have a natural appreciation and respect for animals. We often find ourselves in the role of caretakers and protectors. Most people would be unable to kill an animal themselves and find the sight and smell of a dead animal repulsive. No one would be inclined to eat a raw carcass. Choosing a vegetarian diet is more in harmony with our inner selves and is a way of showing compassion and respect for other life.

Studies have shown that a lacto or lacto-ovo vegetarian diet is not only adequate but much healthier than the standard western diet. A lacto-ovo vegetarian diet that provides a proper balance of fruits, vegetables, whole grains, legumes and nuts and also minimizes refined carbs, salt and saturated fat is both very healthy and compassionate. The Seven Day Adventists are one of the largest lacto-ovo vegetarian groups and have been the subject of a number of studies by the National Cancer Institute and the National Institutes of Health. Studies have shown they live longer and have 50 percent less risk of heart disease, certain types of cancers, strokes, and diabetes. See The Seventh-day Adventist Position Statement on Vegetarian Diets. For those who wish to avoid all animal foods or are lactose intolerant, a balanced vegan diet with adequate supplementation has also been shown to be a very healthy alternative. While it is good to include a good portion of raw foods, a completely raw diet can be deficient over time. Grains and starchy vegetables provide needed calories to maintain a normal weight. Legumes (soy products included) provide an important source of protein since nuts alone (in moderate volumes), as the primary source of protein, are not sufficient.

Summary:

Foods to Include:

  • The lacto-ovo-vegetarian diet is a proven healthy choice. It makes it easy to get a balance of all the nutritional elements without having to be careful to include certain supplements. It also makes it easy to prepare a wide variety of tasty meals. Lactose intolerant individuals can either use Lactaid or milk alternatives such as soy. More conservative Hindu, Jain or Buddhists will prefer to stay with a lacto-vegetarian diet since eggs are considered an animal food. Even though eggs are an animal food, they are included in the recommended diet since there is no killing involved (non-fertile eggs) and when used in moderation, do not pose any health problems.
  • Include abundant fruits, vegetables, whole grains and in moderation legumes, raw nuts and optionally low-fat milk and eggs. And of course the products made from them; vegetable oils, tofu, soy milk, breads, cereals, nut butters, yogurt etc..
  • Where possible, choose American Humane Certified and "Cage Free" dairy products.
  • Use salt and sweeteners (sugar, honey) very sparingly.
  • Dried fruits should be unsulphured.
  • Choose produce grown without chemical fertilizers or pesticides (organic) when possible.
  • Eat a good portion of raw fruits and vegetables regularly.
  • More detailed information is available in the individual pages for Proteins, Carbohydrates and Fats.

Foods to Avoid:

  • Meat, fish, poultry, fertile eggs and gelatin (collagen extracted from the hides and bones of animals such as domesticated pigs, cattle and horses).
  • Whole milk (fat content) and whole milk products, milk with hormones, cheese made with rennet (enzymes extracted from the inner mucosa of the fourth stomach chamber of young calves), yogurt with gelatin.
  • Hydrogenated oils (trans fatty acids) and any products made with them; margarine, shortening, peanut butter, processed foods.
  • Butter, ghee, coconut oil and palm oil. Replace butter with olive oil or a butter substitute made with a good portion of vegetable oil. For cooking, it is better to use a vegetable oil like canola.
  • High fructose sweeteners; Fructose, Agave Nectar.
  • Minimize refined products; white flour products, white rice, white pasta.
  • Deep fried foods.
  • Processed foods with unnatural chemical additives. The modern grocery store is like a minefield, filled with products having ingredient lists that only a food chemistry major could unravel. Stick with companies that show a commitment to using natural ingredients.
  • Minimize or eliminate junk foods; cakes, pies, pastries, doughnuts, puddings, candy, chips, pretzels, ice cream, sugary cereals, sodas, etc.

Disclaimer:

The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site.

Keep in mind, there is not one diet that will suit everyone. Depending on your particular constitution certain foods may be agreeable or disagreeable. Allergies or lactose intolerance, for example, may limit your choices. This article is intended to provide general guidelines. Each person will need to find a regime that works for them.

References:

  1. Cinque, Ralph C. "Man's Natural Diet" Dr. Shelton's Hygienic Review (June 1976)
  2. Billings, Tom. "Comparative Anatomy and Physiology Brought Up to Date" www.beyondveg.com/billings-t/comp-anat/comp-anat-1a.shtml 1999
  3. Swami Sri Yukteswar. "What is Natural Food for Man?" The Holy Science Los Angeles : Self-Realization Fellowship 1949 pp.41-45
  4. Leaf, Alexander. "Every Day is a Gift When You Are Over 100." National Geographic (January 1973) pp. 92-119
  5. Robbins, John. Healthy at 100 New York : Ballantine Books 2006
  6. Carty, Donald G. "Health Secrets of the Hunzas" http://thepdi.com/hunza_health_secrets.htm 2003
  7. Campbell, T. Colin and Thomas M. Campbell. The China Study Dallas, TX : BenBella Books Inc. 2006
  8. Weil, Andrew. "The Best Diet in the World" Eating Well for Optimum Health New York : Quill 2001 pp. 155-168
  9. Willcox BJ, Willcox C, Todoriki H, Fujiyoshi A, Yano K, Qimei HE, Curb JD, Suzuki M, 2007. "Caloric Restriction, the Traditional Okinawan Diet, and Healthy Aging." Annals of the New York Academy of Sciences, issue 1114: pp. 434 - 455
  10. Fuhrman, Joel. "The Dark Side of Animal Protein" Eat To Live New York, NY: Little, Brown and Company 2011
  11. Taylor, Renee. "The Amazing Hunza Diet" Hunza Health Secrets New Canaan, CT: Keats Publishing, Inc. 1964
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