Garden For Nutrition Index

Nutrition Overview - Food Intolerance and the Alternatives

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Introduction  
Greens  
Calcium/Magnesium  
Meat  
Grain  
Legume  
Inflammation  
Herbs  
Fruit  
Restrictive Diet
Heat Sensitive  
Conclusions  
Nutrition Links  
Diet History  
Health Affects  
Protein Per Acre  
Calories Per Acre  
Reading Material 
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Introduction

When people are young and healthy, almost any reasonable diet will do. But, as people begin to age (> 40), the body can lose its ability to process certain foods. This can also happen if someone is unhealthy or for genetic reasons. The foods presented in this gardening study are the easiest for the body to process without having to spend much effort trying to compensate. They also are the most nutrient rich.

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Greens

Garden greens receive much focus in this garden study, mainly because they are high in both calcium and magnesium. Magnesium is critical, because it draws the calcium into the bones. Without magnesium, calcium can accumulate in the soft tissues in the form of kidney and gall stones. Greens are some of the best sources of calcium and magnesium, for those who experience dairy intolerance and are looking for alternative calcium / magnesium sources. The best greens are collards, turnips, kale, okra, and chicory as described in Self Sufficient Garden Crops. They also provide a very good source of raw living food which is high in B complex. This includes folates(B9), which have been associated with proper fetal development, boosting the immune system, and preventing carpal tunnel syndrome. They are also a rich source of vitamin K which strengthens the digestive system, prevents and heals stomach ulcers, and is essential for the body to be able to manufacture osteocalcin, a substance used to make strong bones.

Spinach, beet greens, chard, rhubarb, lambs quarters, purslane, parsley, sorrel, endive, amaranth, cactus, sesame, coffee, tea, and chocolate were excluded because they are high in potentially harmful oxalates which can bind calcium and exacerbate osteoporosis.

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Calcium/Magnesium

Dairy was excluded because it is high in proteins and sugars which can be a problem because of dairy intolerance. Even goat's milk has problematic proteins. Dairy is one of the primary sources of riboflavin (B2) and calcium for modern man, so if you cannot tolerate dairy, be sure to find other sources. Greens, desi chickpeas, and white beans are very good alternative calcium sources. The small semi-soft bones of small animals are also an excellent source of calcium / magnesium; e.g. chicken, pheasant, rabbit, guinea pig, fish, dove, pigeon, etc. Bones are a regular part of the diet for many cultures throughout the world. Red meat is a very good source of B2. If there are inadequate sources of calcium/magnesium available, a supplement may be advisable: Chelated calcium / magnesium supplement

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Meat

Meat consumption may need to be reduced if there are symptoms of gout. Eggs are recommended above all other meat sources, since they have no purines. If you are susceptible to gout and must reduce meat intake, be sure to increase consumption of foods high in B12, B6, B2, and biotin such as eggs and greens. Complete elimination of purine foods may not be possible. Drink plenty of water instead.

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Grain

Many grains were excluded because they are high in enzyme inhibitors, phytates, gluten, or toxins which cannot be easily digested. Gluten is a very difficult protein to digest completely and can cause many health problems. Gluten is so chemically strong that it is used as an herbicide. Quinoa was excluded because it is high in saponins. Amaranth was excluded because it is high in oxalates. Grains like flax and chia are not recommended for human consumption. They are hard to digest and our bodies do not convert the omega-3 into DHA very efficiently. They are better fed to ducks and chickens which are more efficient at producing DHA in their eggs.

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Legume

Many legumes were not included for human consumption, even though they are high in calcium, magnesium, potassium, and complex carbohydrates, because they are also high in anti-nutrients. Specific beans excluded were soy, pinto, and chocolate. Peanuts are not included because unless they are harvested, processed, and stored properly, they harbor a fungus which produces aflatoxin.

Another emphasis is placed on soaking and low heat cooking of grains and legumes. Depending on the variety, this can greatly reduce anti-nutrients like enzyme inhibitors and phytates. Rice, peas, lentils, and desi chickpeas are the grains and legumes which are the easiest to remove these anti-nutrients from. But some people are too sensitive even for dried peas, lentils, or chickpeas. Only the most sensitive cannot tolerate green peas.

Fermentation and partial sprouting are the last alternatives for improving these more difficult to digest grains and legumes.

Safe Sprouting Technique
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Inflammation

Tomato, tomatillo, pepper, potato, and eggplant were excluded because they are high in potentially harmful alkaloids (Solanine, solanidine, etc.) which can aggravate arthritis.

Health Knot - toxins
Natural News - nightshade
Suite 101 - nightshade
WHFoods
Nightshade Family

Almost any compound from foods which the body cannot fully digest can be deposited into the joints or soft tissues. They can be a major contributing factor to arthritis and auto-immune diseases. The body can attempt to excrete them through the skin and increase the risk for acne, rosacea, etc.

List of Phytochemicals
List of anti-inflammatory foods
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Herbs

Most herbs and medicinal plants were excluded because many of them are high in potentially harmful lectins, enzyme inhibitors, protein binders, etc. Many of these compounds are natural insecticides and have powerful side-effects. The few exceptions are garlic, parsley, wild celery, lovage, cilantro, horseradish, and mint. Unfortunately, cilantro and horseradish also have alkaloids, so the most sensitive may not even be able to tolerate these.

Recommended Herbs
HerbSafety.html
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Fruit

If the sugar in fruit is a problem, try eating only the peeling. Most of the nutrients are in the peeling anyway. Eat low GI fruits and boil them to kill off yeasts. Never eat fruit with other foods.

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Restrictive Diet

Since one of the most effective means of preventing disease symptoms is a restrictive diet, as demonstrated in The Alternative Medicine Ratings Guide by Steven Bratman M.D., a restrictive diet can be utilized to prevent many symptoms. The crops recommended can be used to fashion a restrictive detoxification diet with a reasonable portion being living raw food. But you should seek the assistance of a local nutritionist to help you fashion a plan unique to your individual needs. A nutritionist can help you determine which foods you are sensitive to, if any. And, obtaining adequate nutrients on a restricted diet can be very demanding.

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Heat Sensitive

Although cooking is a great way to unlock nutrients, since some nutrients are heat sensitive, low heat is best. And foods should also be eaten immediately after preparation before nutrients decay. Some nutrients which are heat sensitive are Thiamine, Pantothenic Acid, Vitamin C, Folate, Vitamin B-6, etc. It is important to eat at least a few foods which are rich in these nutrients either raw or very slightly cooked. Raw foods high in these nutrients are soaked sunflower, turnip greens, green peas, fruits, nuts, etc. A certain amount of the diet should always be living raw foods that are ultra fresh.

Beyond Veg - nutrients sensitive to heat
FAO - nutrients sensitive to heat
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Conclusions

Important points to remember: Purdue university studies have shown that organic foods have much higher levels of minerals and vitamins, so it is important to eat organic whenever possible. Limiting the size of meals and thoroughly chewing can improve the ability of the body to digest foods. Use fasting and enteric coated probiotics to encourage beneficial bacteria. Drink adequate water between meals, but not close to meals, as this only dilutes digestive juices and reduces their effectiveness. And finally, calorie reduction is still the most effective method for increasing longevity.

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Nutrition Links

WHFOODS.ORG

Excellent nutritional explanations.

Nutritional Data

Nutritional Data search tool.

Nutritional Data

Nutritional Data list of anti-inflammatory foods.

Foods high in salicylic acid

Salicylic acid can irritate the digestive tract.

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Diet History

These studies highlight the problems with the paleo diet theory. Our oldest ancestors got most of their calcium/magnesium from small mammal bones. A paleo diet without that is deficient (or you need a calcium/magnesium supplement). Plus, our oldest ancestors apparently did eat small amounts of wild grains before the advent of the plow.

CARTA - diet history

Archeological record of human diet history.

CARTA - domestication

Domestication and hunter gathering.

Debunking the Paleo Diet

TEDxOU - Christina Warinner, Debunking the Paleo Diet

Western Diet

Dr. Loren Cordain - Origin of western diet. The inventor of the paleo diet has some valid points, but is missing the primary source of calcium/magnesium; small mammal bones. Plus, our oldest ancestors apparently did eat small amounts of wild grains before the advent of the plow.

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Health Affects

Uchee Pines: Psoriasis Wheat Dairy Connection

Uchee Pines is dedicated to helping those suffering from the lifestyle illnesses of today that are killing millions of people in the western world every year.

Alpha Nutrition Online: Peptide Intolerance Reference

At Alpha Nutrition Online, we are dedicated to helping people find solutions for health problems. We emphasize self-help and apply the best information available from basic science and medical studies.

Schizophrenia.com: Schizophrenia Wheat Connection

A non-profit community providing in-depth information, support and education related to schizophrenia, a disorder of the brain.

The Royal College of Psychiatrists: 
Dairy Mental Health Connection

The Royal College of Psychiatrists' website - the online mental health resource.

www.BeyondVeg.com

Reports from veterans of vegetarian and raw-food diets, veganism, fruitarians, and instinctive eating, plus new science from paleolithic diet research and clinical nutrition.

GoutCure.com

Discussion of purine avoidance.

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Protein Per Acre

Protein alone cannot be used to judge suitability of a crop. Soy has extremely high enzyme inhibitors which are not heat labile. Fermentation may be the best way to remove these inhibitors. Corn protein is indigestible to mammals without rock limestone.

FarmLand

Cutting grain fed meats actually feeds more people than a vegetarian diet.

Wikipedia

Hemp is a ridiculously underused food crop.

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Calories Per Acre

Calories per acre have changed since the green revolution and the use of fertilizers. Accurate data for organic agriculture is difficult to obtain.

Gardening Places - complete list

Complete carbohydrate and protein list.

Gardens of Eden - fruits

Some fruits also have high yield per acre.

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Reading Material

Dr. Elson Haas - The New Detox Diet
Nutrition Almanac by Lavon J. Dunne
Eat Your Colors by Marcia Zimmerman
Nutrition and Mental Illness by Dr. Carl C. Pfeiffer

Light Medicine of the Future by Dr. Jacob Liberman
7-Day Detox Miracle by Peter Bennet N.D., Sara Faye, 
    and Stephen Barrie N.D.
Beyond Antibiotics 
    BY Michael Schmidt, Lendon Smith, Keith Sehnert
Fats That Heal, Fats That Kill by Udo Erasmus
Fasting and Eating for Health by Joel Fuhrman
Staying Healthy With Nutrition by Elson M. Haas M.D.
Gout Remedies

Disclaimer:
This web site is not intended nor should it be taken as medical advice or treatment.

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