It’s not natural to eat first thing in the morning. Yet we’ve been fed this lie for years being told it’s the most important meal of the day. Our ancestors didn’t wake up and pour a bowl of cereal for breakfast.
They had to go out and kill their meal first. In their native environment, they performed at their peak. Their hearts and lungs were powerful, and their brains were sharp.
The FDA has gone to great lengths to scare us into drastically changing the way we instinctively ate, saying their way is healthy. And, as a country, we’ve complied.
Missing key nutrients
Today, our consumption of these foods is way down:
Fat by 40%
Red meat by 54%
Whole milk a whopping 90%
Butter by 85%
Saturated fat by 50%
Yet our consumption of vegetables, fruit, grains, and polyunsaturated fats is up dramatically.
They’ve got it all wrong and as a result, we’re fatter, sicker, and weaker than ever before.
Today, two out of three people are overweight or obese, and diabetes has increased by a catastrophic 900%.
Unfortunately, we don’t live in this native environment anymore. But we can return to the native wisdom of our ancestors including plenty of healthy fats and the right kinds of proteins in our diet, as well as eating a few carbs.
But just as important as what you eat is when you eat. It’s not normal for humans to eat all day long — and it’s not healthy. Our ancestors went long periods without eating. But during these hard times, they thrived. And in the process, fasting became hardwired into our DNA.
Luckily, today we don’t have to go days without eating. By introducing “lean periods” of intermittent fasting into your day, you help restore your body to its native health.1,2,3,4
Doing so can… reduce insulin resistance, lower blood pressure to reduce the risk of heart disease, lower risk for cancer, boost the immune system, help with weight loss and reduce inflammation — the root cause of today’s chronic diseases.
Eat like your ancestors
I recommend you start simply having an 8-hour eating window every day, followed by a 16-hour fast. Here’s how it works:
You start your day with a 10 a.m. breakfast. Then eat lunch at your regular time. Finish dinner by 6 p.m. You eat nothing else from 6 p.m. until 10 a.m. the next day.
When your body gets used to the 16-hour fast, you can move up to the 24-hour mark. You can practice one-day fasts as often as every two weeks.
Remember: What you eat is as important as when you eat. Keep these three things in mind:
Fats make up 70% of calories. Fat is so important that if your body senses you’re starving, it does everything it can to preserve your fat stores. Healthy fats include omega-3s, MCT oil, and saturated fat.
Go low-carb. Carbohydrates should never make up more than 5% or 10% of your total calories. The easiest way to start is by avoiding processed foods, grains, rice, pasta legumes, and starchy vegetables.
1. Cheng C, et al. “Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration. Cell Stem Cell. 2014;14(6):810-823.
2. Malinowsk B, et al. “Intermittent fasting in cardiovascular disorders—an overview.” Nutrients. 2019;11(3):673.
3. Lui Y, et al. “SIRT3 mediates hippocampal synaptic adaptations to intermittent fasting and ameliorates deficits in APP mutant mice.” Nat Commun. 2019;10(1):1886.
4. Cabo R and Mattson M. “Effects of intermittent fasting on health, aging, and disease.” N Engl J Med. 2019;381(26):2541-2551.
For some sixty years, cardiologists have told Americans to limit saturated fat for the sake of their hearts. But in those decades, multiple studies haven’t supported the advice, a team of 12 cardiologists and researchers reports (Astrup et al., 2020).
People don’t need to be told to eat less fat, but rather to eat fewer carbs, they say in a new overview in the Journal of the American College of Cardiology. The advice to avoid saturated fat, they note, can lead consumers to exclude options like “whole-fat dairy, unprocessed meat, eggs and dark chocolate,” all rich in saturated fatty acids (SFAs), yet foods that are not linked to elevated heart disease risk (Astrup et al., 2020). Continue reading “Saturated Fat Is Your Friend?”
Your post-workout meal can influence the overall health effects of exercise, so what to eat after your workout is an important consideration. For example, research1 has shown that minimizing carbohydrates after exercise can enhance your insulin sensitivity, compared to simply reducing your calorie intake, and optimizing your insulin sensitivity is key for maintaining good health. Continue reading “What Should You Eat After Your Workout?”
Decades of research connects Alzheimer’s with not eating enough omega-3s. Now, a new study hints that fatty acids struggle to reach the brain.
New research could help clear up a longstanding mystery about omega-3s. The essential fatty acids, found primarily in fish and other seafood, are crucial for brain health. And large-scale studies draw links between diets rich in seafood and a lowered risk for Alzheimer’s, as well as other neurodegenerative diseases like dementia (Zhang et al., 2016). Continue reading “Omega-3 Doses May Need to be Higher to Drop Alzheimer’s Risk”
There is a lot of misinformation when it comes to “conventional” health and dietary advice. For example, conventional wisdom tells us that “Breakfast is the Most Important Meal of the Day”. But the truth is that this bit of advice did not come from a scientific study. Instead, the origin was a 1944 marketing campaign by General Foods for the purposes of selling more cereal!
Conventional wisdom also tells us to “eat three square meals” a day. And to eat snacks in between meals to keep energy levels up and prevent “slowing your metabolism”. We’ve even been told that skipping meals can be harmful to our health.
The evidence against this cycle of continuous consumption is all around us, as overwhelming rates of chronic disease and obesity are the norm.
The truth is that humans were never meant to eat three scheduled meals (with snacks in between). Our ancestors ate when food was available and when it was acquired through toil and effort. We adapted the ability to function at a high level during extended periods without food. This was fundamentally important in our evolutionary history – and it is hardwired into your physiology.
Today, you will discover:
The “feast and fast” method followed by our ancestors
12 powerful health benefits of intermittent fasting
The ideal length for fasting to achieve optimal benefits, plus
Important considerations to take into account if you’re a woman
CONQUER CRAVINGS, CREATE VIBRANT HEALTH & MASTER YOUR METABOLISM THE ANCESTRAL WAY
If you follow the health headlines, you already know that intermittent fasting (IF) has become one of the latest “biohacks” that promises to help you shed those stubborn pounds.
Instead of counting calories, measuring macros or focusing on specific foods, the focus of intermittent fasting is on when (and when not) to eat. By creating designated windows for “eating” and “fasting” metabolic processes are optimized, leading to weight loss.
And this modern way of eating is fully aligned with how our ancestors ate, simply out of necessity.
Sometimes food was plentiful and bellies were full. Other times, food was scarce and we had to rely on body fat and stored glycogen for fuel. And, of course, with no refrigeration most food was gathered or hunted and consumed on the same day – with nothing to eat until that important work was done.
But research shows that the benefits of IF go far beyond weight loss…
In fact, fasting is like a complete overhaul for your metabolic machinery, impacting all your organ systems, cells and biochemistry!
RENEW & REGENERATE YOUR BODY WITH FASTING
Studies show that periodic fasting is one of the most effective ways to:
Regulate blood sugari
Reverse insulin resistanceii
Restore sensitivity to leptin (a hormone which helps control hunger and energy metabolism)iii
Protect the brainvi
Protect the heartvii
Reduce risk of Alzheimer’s and Parkinson’sviii
Promote stem cell regenerationix
Improve immunity and reverse autoimmunityxii,xiii
Calm digestive distress and promote a healthy microbiomexiv
Reduce bone lossxv
With a laundry list that encompasses our most pressing health concerns of today, it is fair to say that fasting is truly “The World’s Drug-Free Wonder Drug”!
But how long must you fast to attain these incredible health benefits?
THE FOOD-FREE ZONE: HOW LONG SHOULD YOU FAST?
The most popular cadence for intermittent fasting is 16/8. That is 16 hours of fasting followed by an eight-hour window in which food can be consumed. Others follow 20/4 or 22/6 fasting and feeding windows. And all of these have been shown to offer benefits.
In fact, researchers at the University of Illinois conducted the first human clinical trial of its kind to compare the effects of 20/4 and 22/6 fasting on body weight, cardiovascular and metabolic risk factors.
Study participants were divided into two groups. The 20/4 group was instructed to eat between the hours of 1 pm and 5 pm. Participants in the 22/6 were asked to eat between the hours of 1 pm and 7 pm. In both groups, the participants were allowed to eat whatever they wanted – as long as it was confined to their specific eating window. During the fasting hours, participants drank water or calorie-free beverages only.
The researchers followed the participants for 10 weeks, tracking their weight, insulin resistance, oxidative stress, blood pressure, LDL, HDL, triglycerides and inflammatory markers.
They discovered that both groups reduced calorie intake by an average of 550 calories each day, compared to their pre-study averages. The subjects also lost 3% of their body weight on average. They also found that insulin resistance and oxidative stress markers were reduced in both groups. And there was no difference in weight loss or cardiometabolic factors between the two groups.xvi
Dr. Krista Varady, PhD, one of the lead authors on the study says that, “It’s telling that there was no added weight loss benefit for people who sustained a longer fast.”
So, longer fasts are not necessarily better. But what about the different effects of fasting between men and women?
FASTING SAFELY FOR WOMEN: KEY CONSIDERATIONS
Intermittent fasting can provide amazing benefits for men and women alike. However, some research shows that women are more sensitive to the negative effects of fasting.
For example, a study published in Obesity Research found that alternate-day fasting can actually worsen glucose tolerance in women… while it improves this measure in men.xvii
The reason: Hormones.
You see, the hormones that regulate the monthly cycle in females are heavily influenced by food and glucose.xviii Prolonged fasting can lead to menstrual irregularity (including a complete loss of menstruation) for some women, as well as reduced bone density.xix
Now, this does not mean that women cannot fast safely and enjoy the numerous health benefits! It just means women need to pay attention to how they feel while fasting and start slowly. Here are a few tips:
Start with shorter fasts (10-12 hours), a few days per week. Work up to 16 hours of fasting a few days a week. If that goes well, consider fasting more days per week.
Work with a health care practitioner to evaluate your fasting regimen. If you already have hormone or thyroid issues, it is important to keep an eye on those markers.
Do not fast if you are under 18, pregnant or breastfeeding
During your fast, take note of how you feel. How is your body is responding? Pay attention to your energy levels and sleep quality. Worsening PMS, late or long periods, mood swings, headaches and difficulty concentrating are signs that your body is under too much stress, and fasting should be reduced.xx,xxi
It’s also important to discuss intermittent fasting with your health care practitioner if you have ever had an eating disorder, are underweight, suffer from Celiac disease or Crohn’s (which are linked to nutrient deficiencies), or if you have ever been diagnosed with diabetes, low blood sugar (hypoglycemia), thyroid or adrenal disease.
THE YIN & YANG OF FASTING & FEASTING
Fasting is a powerful “nutritional” tool that can bring about real and rapid change in your body and your health.
It’s important to remember that intermittent fasting is NOT a diet. Ensure that you are eating enough during your “eating window” by filling your plate with nutrient-dense, whole foods, including grass-fed beef, organ meats, wild seafood, poultry, farm-fresh eggs, raw dairy and above ground veggies.
Kelley Herring is the author of the brand new book Keto Breads – which includes more information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Keto Breads…
i Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2007;86:7–13.
ii Halberg N, Henriksen M, Soderhamn N, et al. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol. 2005;99:2128–2136.
iii Sinha MK, Opentanova I, Ohannesian JP, et al. Evidence of free and bound leptin in human circulation. Studies in lean and obese subjects and during short-term fasting. J Clin Invest. 1996;98(6):1277–1282. doi:10.1172/JCI118913
iv Nencioni A, Caffa I, Cortellino S, Longo VD. Fasting and cancer: molecular mechanisms and clinical application. Nat Rev Cancer. 2018;18(11):707-719. doi:10.1038/s41568-018-0061-0
v Brandhorst S, Longo VD. Fasting and Caloric Restriction in Cancer Prevention and Treatment. Recent Results Cancer Res. 2016;207:241-266. doi:10.1007/978-3-319-42118-6_12
vi Anson, RM, Guo, Z, de Cabo, R, Iyun, T, Rios, M, Hagepanos, A, Ingram, DK, Lane, MA, Mattson, MP. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. PNAS May 13, 2003 100 (10) 6216-6220.
vii Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009;90(5):1138-1143. doi:10.3945/ajcn.2009.28380
viii Mattson MP. Energy intake and exercise as determinants of brain health and vulnerability to injury and disease. Cell Metab. 2012;16(6):706–722.
ix Mihaylova MM, Cheng CW, Cao AQ, et al. Fasting Activates Fatty Acid Oxidation to Enhance Intestinal Stem Cell Function during Homeostasis and Aging. Cell Stem Cell. 2018;22(5):769-778.e4. doi:10.1016/j.stem.2018.04.001
x Mattson, MP, Longo, VD, Harvie, M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017 Oct;39:46-58. PMID: 27810402
xi Longo, VD, Mattson, MP. Fasting: molecular mechanisms and clinical applications. Cell Metab. 2014 Feb 4;19(2):181-92. PMID: 24440038
xii Choi IY, Piccio L, Childress P, et al. A Diet Mimicking Fasting Promotes Regeneration and Reduces Autoimmunity and Multiple Sclerosis Symptoms. Cell Rep. 2016;15(10):2136-2146. doi:10.1016/j.celrep.2016.05.009
xiii Cheng CW, Adams GB, Perin L, et al. Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression [published correction appears in Cell Stem Cell. 2016 Feb 4;18(2):291-2]. Cell Stem Cell. 2014;14(6):810-823. doi:10.1016/j.stem.2014.04.014
xiv Rangan P, Choi I, Wei M, et al. Fasting-Mimicking Diet Modulates Microbiota and Promotes Intestinal Regeneration to Reduce Inflammatory Bowel Disease Pathology. Cell Rep. 2019;26(10):2704-2719.e6. doi:10.1016/j.celrep.2019.02.019
xv Brandhorst S, Choi IY, Wei M, et al. A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metab. 2015;22(1):86-99. doi:10.1016/j.cmet.2015.05.012
xvi Sofia Cienfuegos, Kelsey Gabel, Faiza Kalam, Mark Ezpeleta, Eric Wiseman, Vasiliki Pavlou, Shuhao Lin, Manoela Lima Oliveira, Krista A. Varady. Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity. Cell Metabolism, 2020; DOI: 10.1016/j.cmet.2020.06.018
xvii Heilbronn LK, Civitarese AE, Bogacka I, Smith SR, Hulver M, Ravussin E. Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obes Res. 2005;13(3):574-581. doi:10.1038/oby.2005.61
xviii Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women’s health. J Endocrinol Invest. 2014;37(11):1049-1056. doi:10.1007/s40618-014-0169-3
xix Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women’s health. J Endocrinol Invest. 2014;37(11):1049-1056. doi:10.1007/s40618-014-0169-3
xx Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr. 2005;81(1):69-73. DOI:10.1093/ajcn/81.1.69
xxi Harris L, Hamilton S, Azevedo LB, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018;16(2):507-547. doi:10.11124/JBISRIR-2016-003248
An improper diet is one of the leading causes of imbalances, deficiencies, and many other harmful conditions. Without proper nutrition, a body is unlikely to function at optimal levels. Whether it is compulsive dieting or binge eating, bad food habits are often an indicator of a negative relationship with food. If this problem is not addressed, you are unlikely to create healthier and more sustainable long-term changes.
Food is an essential part of human survival, and as such, should be approached with great care and appreciation. Having a positive relationship with food can improve your health and greatly improve your enjoyment of it.
Here are some tips and tricks to help you develop a healthier relationship with food:
1. Stop punishing yourself
While it is important to take stock of your bad eating habits, punishing yourself for them will not do you any good. After all, we live in a society that constantly exposes you to unhealthy food or unhealthy body standards. Either of these can result in overeating or undereating. Your habits were not formed in a vacuum, so forgive yourself for the past and move forward to a better future.
2. Be thankful and enjoy your food
Having easy access to food is a privilege that many take for granted. Whenever you sit down at your table to have a good meal, be thankful, and enjoy it. Turn the thoughts that tell you, “I shouldn’t be eating this” into “I am lucky to be enjoying this,” instead.
3. Control your cyclical inpulses
It is perfectly fine to help yourself to that donut every once in a while, but do not let the taste of one donut turn into a craving for a whole box. The thinking that you should make the most of your mistake (ie. “I already ate one, I should eat more!”) is a dangerous mindset that can lead to a lot of binge eating.
4. Make a list of positive affirmations
It is easy to get swept up in negative thoughts that can lead us into our old habits. Unaddressed, these thoughts can grow loud and powerful, but one of the best ways to combat these negative ideas is to speak positive affirmations out loud. Speaking these affirmations to yourself aloud can trick your mind into believing them, especially if you say them regularly.
Here are some of the things you can say:
This food is good for me.
My body will use this food to help me.
This food will nourish my body and soul.
5. Love your body
Whatever state your body is in, make sure to love it. Every person’s body is unique, and though there are many harmful body standards out there, the only standard you need to meet is yours. Love and accept it as it is, flaws and all. Only when you have forgiven yourself for your past mistakes and your body for its flaws can you move forward into a healthier life.
At the end of the day, eating healthy and developing better habits for your body is an act of loving it.
You have just one body, and it needs quite a bit of food to function properly. As such, it is important to have a healthy relationship with food in order to take better care of yourself. Keep the tips mentioned above to help you look at food in a more positive light. They’re not the only methods, but they’re a good start and surprisingly effective.
Cravings: What Do They Mean and How Can You Beat Them?
Is it food or something more?
Written by Laura Bauer
We all have cravings but what are they exactly? According to Monica Auslander Moreno, MS, RD, LD/N, and nutrition consultant for RSP Nutrition, “Cravings are largely psychological or emotional in the absence of malnutrition. This isn’t to say they aren’t ‘real.’ You feel them very intensely, but it’s important to dissect the causes and stimuli and honor them with intention and truth.” Cravings are largely psychological and can’t always be trusted. Moreno gives an example of how social media can play a role in our urges for certain foods. “If you just had lunch and you’re scrolling through an Instagram feed and see a post about a local restaurant’s ice cream sundae, obviously that’s a triggering stimulus and you aren’t really hungry.”
Dr. Robyn Odegaard, the co-founder of The Whole Food Muscle Club, shares a few common tips for cravings:
What causes cravings?
Lack of sleep – If you aren’t getting enough quality shut-eye, your body is going to be looking for quick-fix energy. Nothing works better for that than fat, sugar, and salt. Throw in some caffeine and you can continue to ignore the call of your bed. Study after study shows that most adults are sleep deprived. It is highly unlikely that you are an exception.
Lack of nutrients – The standard American diet that most people eat doesn’t have nearly enough nutrients in it. Your cells could be starving. Your evolution says, “Find something calorie dense” because it makes the mistake of assuming that calories = nutrition. For example, sugar addiction is your body screaming for nutrients, but we mistake it for wanting energy (calories). We and our clients have found that the desire for sugar (especially in the evenings) goes away when breakfast and lunch are low calorie dense and high nutritional dense foods (not supplements or fake foods).
Lack of bulk (fiber) – If you’ve eaten enough calories, yet still crave something it could be that you’re not getting enough fiber in your diet to make you feel full, and feed your gut bacteria.
Unhappy gut flora – The human gut is an amazing place. Healthy bacteria can reduce inflammation, make you feel better, and generally keep things humming along. But, unhappy gut bacteria can make life miserable, including creating cravings.
Social setting – Sometimes a craving is just about where you are and who you’re hanging with. When junk food is easily available (like at a party) it can feel almost impossible to not have some.
In other cases, cravings can also be a learned behavior. When you feel you need something sweet after a meal, this may purely just a habit or a psychological need. This isn’t always a bad thing, the body wants what it wants and it is better to honor your cravings in some cases instead of depriving the body. Dr. Moreno says, “If days go by and you find yourself thinking about a certain food, you should consider honoring the craving as opposed to sweeping it under the rug and then you’d eventually binge on something else to cope.”
Tapping into the root cause of your cravings and your body is a simple way to keep them under control. “Cravings [are] now widely considered a key characteristic of diverse pathologies, including weight and eating disorders also playing a role in food addiction,” explains Dr. Ryan Neinstein. According to a study in the National Center for Biotechnology Information (NCBI), frequent food cravings can lead to unwanted consumption of foods that are being craved, and, as a result, trigger feelings of guilt or shame. This explains why food cravings may be associated with disordered eating and eating disorder psychopathology.
Nealy Fischer, founder of The Flexible Chef, says there are a few reasons why you may be hit with a chocolate craving—stress being a popular reason. “Studies have actually shown the overall experience of eating chocolate can help lift our spirits. It’s because when we indulge in a nibble of this yummy treat, dopamine (a feel good neurotransmitter) is released into our brain. When this happens, stress levels lower and our joy level rises,” explains Fischer.She adds that if you’re planning to indulge in a few bites that dark chocolate is the best option because it’s free of processed sugars, unlike milk chocolate.
Fatigue is another common reason why you may start feeling the need for chocolate. Your body may just be screaming for a caffeine boost.
Where’s that burger?
If the body is craving iron-rich foods you may automatically think of red meats. “Iron deficiency (ID) is the most prevalent nutrient deficiency within the developed world,” as explained in a NCBI case study. This may be a craving you want to honor, as iron deficiency affects over 30 percent of the U.S. population. This is a cause of concern as iron in the human body contributes to many important physiological functions.
If a burger or juicy steak isn’t on the menu for you, there are several other options. “There are a lot of vegetarian-friendly foods out there that boast this essential nutrient,” Fischer explains. Vegetables, like spinach and other leafy greens, can offer an excellent source of iron. Kale, swiss chard, collard greens, broccoli, legumes, nuts, pumpkin seeds, quinoa, and tofu are all great options.
Need something salty?
Regardless of your food preferences, there’s something satisfying about a salty snack when you crave it. In some cases, this could be a simple craving out of a result of boredom. In other scenarios it could also be a sign that you’re stressed, haven’t had enough sleep, or are experiencing PMS. Once again, tapping into your deeper emotions to pinpoint the root cause will help you create a better understanding of your cravings as they happen.
Fischer says excessive sweating could be another reason for this craving! “Since our body’s sweat contains salt, excessive sweating can actually cause a dip in our sodium levels,” she explains. She suggests that if you work out a lot or run outside in the high heat, your desire to dive into a bag of potato chips may actually be the result of an electrolyte imbalance, and your body’s way of telling you it needs salt! Next time salt cravings hit, try snacking on some olives or pickles as a healthier, more beneficial alternative.
Now that you understand more about cravings, it’s time to work out! Check out all the programs and training classes that are live now in the Aaptiv app.
Genetic engineering (GE) is the process of transferring specific traits, or genes, from one organism to another. The resulting organism is called a transgenic organism or genetically modified organism (GMO), also known as genetically modified (GM) food. A large percentage of processed foods in American supermarkets now contain GM ingredients.4 The principal transgenic crops grown commercially are herbicide-resistant or glyphosate-tolerant strains and include soybeans, corn, sugar beet, cotton, and canola. In the United States, 93% to 94% of soybeans, 86% of corn, and 95% of sugar beets are glyphosate-resistant GM products.4-5
Legumes are often advertised as “the farmer’s meat”, referring to their protein content, considered equally healthy and nutritious.
In reality, legumes, for the same weight, contain 3 times less protein than meat. In addition, these proteins are not easily bioavailable (assimilable) due to the poor digestibility that can vary for different blood types; it’s important to remember that not all blood groups appeared on the planet in the same period. Theoretically, the first man, forced to adapt for millennia to the different latitudes and related food products discovered during his evolution has developed genetic characteristics different from the blood group of origin 0, giving rise precisely to the following types A, B, AB. Continue reading “Legumes Benefits: Myth and Truth”