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https://finedininglovers/blog/food-drinks/what-is-the-paleo-diet/

https://www.finedininglovers.com/blog/food-drinks/what-is-the-paleo-diet/ Shannon Johnson, R.D., L.D., C.L.T. Paleo Objectives. E xplain Paleo eating and its origins. D escribe foods that are included in the Paleo plan and those that are excluded.

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https://finedininglovers/blog/food-drinks/what-is-the-paleo-diet/

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  1. https://www.finedininglovers.com/blog/food-drinks/what-is-the-paleo-diet/ Shannon Johnson, R.D., L.D., C.L.T.

  2. Paleo Objectives • Explain Paleo eating and its origins. • Describe foods that are included in the Paleo plan and those that are excluded. • Discuss how this type of eating style may or may not benefit our patients. Clip Art

  3. Basic Principles of the Paleo Lifestyle • Eat whole foods. • Avoid processed, refined foods. • Eat for proper digestive functioning. • Eat for good blood sugar regulation. • Individualize the plan to meet health needs/goals. • This is not a “One size fits all” approach! Clip Art Clip Art

  4. Paleolithic Diet Origins • Prior to Agriculture ~10,000 years ago • 333-400 generations ago • No grains, legumes, farmed-raised/grain-fed animals • We ate this way for 2.5 million years: • Lean game meat/poultry/fish + vegetables/fruit • Determined by • Fossil Records • Current Hunter-Gatherer Diets • Chimpanzee diets (We share ~98% of the same DNA.) • Nutrients in wild animals and plants Cordain, Loren. The Paleo Diet, revised edition. Houghton Mifflin Harcourt: Boston, NY; 2011. Clip Art

  5. Paleolithic Diet Origins • Discordance or Mismatch Hypothesis: The human genome evolved to adapt to conditions that no longer exist. Dietary changes have occurred faster than adequate genetic adaptation could respond. This mismatch between genome and diet has resulted in today’s chronic disease. Konner M, Eaton SB. Paleolithic Nutrition: Twenty-Five Years Later. Nutrition in Clinical Practice. 2010; 25(6):594-602. Clip Art

  6. Paleolithic Evidence • Hunter-gatherers of today do not suffer from modern diseases (DM, obesity, HTN, CVD, OA, high cholesterol). • Pima Indians in America vs in Mexico • Australian HGs with T2DM – improved health s/p return to former lifestyle/diet . Konner M, Eaton SB. Paleolithic Nutrition: Twenty-Five Years Later. Nutrition in Clinical Practice. 2010; 25(6):594-602.

  7. Diet Composition Clip Art !Kung in Africa 33% animal-based, 67% plant –based (1/2 wt = monongo nut) (Lee) • Cordain, Loren. The Paleo Diet, revised edition. Houghton Mifflin Harcourt: Boston, NY; 2011. • Ho KJ, Mikkelson B, Lewis LA, Feldman SA, Taylor CB. Alaskan Arctic Eskimos: responses to a customary high fat diet. Am J Clin Nutr1972;25:737–45. • Lee RB. What hunters do for a living, or how to make out on scarce resources. In: Lee RB, DeVore I, eds. Man the hunter. Chicago: Aldine Publishing Co, 1968:30–48.

  8. Small Clinical Studies 10-day Paleo Diet 9 non-obese, sedentary, healthy pts (uncontrolled) • Typical Diet: 3 days • 7 days of 3 “ramp-up” diets • (gradual increase of fiber/K+) • 10 days Paleo Results: *Modest, but significant decrease in BP *Improved arterial distension *↓ insulin secretion in 2-hr OGTT *↓insulin/glucose ratio *↓ 16% total cholesterol *↓ 22% LDL Frassetto LA, Schloetter M, Mietus-Synder M, et al. Metabolic and physiologic improvements from consuming a Paleolithic, hunter-gatherer type diet. Eur J ClinNutr. 2009;63:947-955.

  9. Small Clinical Studies Mediterranean vs Paleo • Randomized controlled trial • 29 people with IHD + glucose intol. or T2DM • 12 weeks Glucose (OGTT) Results: ↓7% in Mediterranean Vs ↓ 26% in Paleo Lindeberg S, Jonsson T, Granfeldt Y, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia. 2007;50:1795-1807.

  10. Small Clinical Studies Diabetes ADA diet vs Paleo • Randomized, crossover pilot study • 13 people with T2DM • 3 months Results: Paleodiet group: ↓ HgA1c, TG, diastolic BP, wt, BMI, waist circ. ↑ HDL Jonsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. CardiovascDiabetol. 2009;8:35.

  11. The Paleo Plan Includes • Lean Animal-Based Protein • Vegetables • Fruit • Natural, healthy oils • Nuts Clip Art • Cordain, Loren. The Paleo Diet, revised edition. Houghton Mifflin Harcourt: Boston, NY; 2011.

  12. http://blog.shadygrovefertility.com/wp-content/uploads/2013/11/paleo-for-pcos.jpghttp://blog.shadygrovefertility.com/wp-content/uploads/2013/11/paleo-for-pcos.jpg

  13. Paleo Exclusions • Processed FoodsReasons We Tend to Include • High in sugar, fat (trans/saturated), and salt *Enjoyment, celebration • Low nutrient-density, High caloric-density *Easy/Quick • Oils when in high heat (deep fried) toxins*Cultural traditions • Sugar, Salt, Vinegar, Alcohol • Grains • Easily become excessive in diet *Contributes to daily fiber • If not used  wt*Contributes to B9, B1, B2, B3 • High in Lectins*Inexpensive staple food • High in Phytates*Cholesterol-lowering fiber • Legumes • High in Lectins*Contributes to daily fiber • High in Phytates*Cholesterol-lowering fiber • If not appropriately cooked  toxins*Inexpensive Protein • Dairy (including Butter) • USA: A1 or A2 Beta Casein *Major source of daily Ca & Vit D • Lactose intolerance *Probiotics • Allergies Clip Art

  14. Lectins • Lectins = Phytohemagglutinins = Phytagglutinins • Glycoproteins that may serve in the following: • Recognition and binding of nitrogen-fixing bacteria to legume roots. • Defense mechanism of plant’s seed • Resistant to Proteolytic Digestion (wheatgerm, tomatoes, and navy beans) Antibodies • Known to agglutinate RBCs. • > 400,000 kidney bean lectin binding sites on surface of each RBC (phytohaemoglutinin). • Do not eat raw kidney bean sprouts! • Effects in Animals: Reduced growth rate, diarrhea, interference with nutrient absorption, GI ulcers http://www.ansci.cornell.edu/plants/toxicagents/lectins.html

  15. Lectins, Phytates, Enzyme Inhibitors in Legumes, Grains, & Nuts/Seeds • Differing Lectin Levels /Toxicity • Fungal infection/wounding of plant increases lectins. • Environment (weather, soil, location, season). • High levels in grains (wheat in particular) • Rinse/soak/rinse quinoa to help rid it of saponins • High levels in legumes (beans, lentils, soybeans, peanuts) • Peas and green beans are considered safe http://www.ansci.cornell.edu/plants/toxicagents/lectins.html

  16. Lectins • Certain seaweeds and mucilaginous vegetables have the ability to bind lectins in a way that makes them unavailable to the cells of the gut. • Lectins are resistant to dry heat, so using raw legume flours in baked goods should be done with caution. • The “Blood Type Diet” is based on how our blood cells react with lectins in foods. • Some experts hypothesize that it’s no coincidence the top 8 allergens also contain some of the highest amounts of lectins (including: dairy, egg, wheat, soy, peanuts, tree nuts, fish, shellfish). • Some experts theorize that lectins cause urinary tract infections. • Some experts theorize that the reason anemia is higher in developing countries is due to excessive levels of lectin consumption.

  17. Beneficial Lectins? Clip Art “Mushroom lectins are endowed with mitogenic, antiproliferative, antitumor, antiviral, and immune stimulating potential.” Singh RS, Bhari R, Kaur HP, et al. Mushroom lectins: current status and future perspectives. Crit Rev Biotechnol. 2010 Jun;30(2):99-126. ------------------------------------------------------------------------------------------------------ Phytatesdecrease mineral bioavailability. -bind Ca, Fe, Cu, Zn, Mg, blocking absorption Soaking and cooking significantly decreased phyticacid in 10 different varieties of legumes. VadivelV, Biesalski HK. Effect of certain indigenous processing methods on the bioactive compounds of ten different wild type legume grains. Journal of Food Science and Technology. Dec 2012; 49.6:673-684.

  18. Soaking and Sprouting ↓Lectins/Phytates/Enzyme Inhibitors: Soaking, Sprouting, Fermenting, and Cooking http://www.ansci.cornell.edu/plants/toxicagents/lectins.html Who Does This? Natives of Central America and India, Squirrels, Your Ancestors! Soaking nuts, legumes, and grains in saltwater/acidic solution: • Neutralizes enzyme inhibitors • Decreases phytates • Decreases lectins Do not eat sprouted alfalfa seeds -Canavanine (metab. during growth) -inhibits immune system Nourishing Traditions by Sally Fallon http://apronstringz.wordpress.com/2012/04/13/mastering-sprouted-wheat-bread/

  19. Soaking and Sprouting Two varieties of wheatafter sprouting/drying significantly increased nutrient value. Ozturk K, Sagdic O, Hayta M, et al. Alteration in alpha-tocopherol, some minerals, and fatty acid contents of wheat through sprouting. Chemistry of Natural Compounds. Jan 2012;47(6): 876-879.

  20. Dairy Issues? Clip Art • Lactose • Intolerance……take lactaid or supplement with Ca + D • Tolerance • IgE-Based Allergy…….supplement with Ca + D • Whey • Casein • Non-IgE Sensitivity ……..supplement with Ca + D • Inflammatory mediators released from WBCs • Casein Variant and Human Health? • CVD/IHD, DM type 1

  21. Dairy Issues? http://a2milk.com.au/beta-casein/beta-casein-milk-protein/ http://a2milk.com.au/beta-casein/beta-casein-milk-protein/

  22. A2-Beta-Casein A2 beta casein = original beta casein gene. *Milk from cattle thousands of years ago, before large-scale domestication = A2 Milk. A1 beta casein = from genetic mutation *Digestion of A1 beta casein can result in the production of bioactive beta casomorphin-7 (BCM-7). BCM-7: oxidizes LDL -Trials have shown A1 beta casein elicits biological effects in animals which lead to heart disease. Clip Art

  23. A1 Beta Casein BCM-7 Epidemiological studies in several developed countries show strong correlations between A1 beta casein and the following: -incidence of type 1 diabetes mellitus -heart disease mortality rates (oxidizes LDL) -aggravation of neurological disorders (autism and schizophrenia) Clip Art

  24. A1 Beta Casein/BCM-7References Bell SJ, Gronchoski GT, Clarke AJ. Health implication of milk contaiing beta-casein with the A2 genetic variant. Crit Rev Food SciNutr. 2006;46(1):93-100. Birgisdottir, B. E., Hill, J. P., Harris, D. P., Thorsdotter. 2002. Variation in consumption of cow milk proteins and lower incidence of Type 1 diabetes in Iceland vs the other 4 Nordic countries. Diab.Nutr. Metab. 15:240-245. Clemens RA. Milk A1 and A2 peptides and diabetes. Nestle Nutr Workshop SerPediatr Program. 2011;67:187-95. Kaminski S, Cieslinska A, Kostyra E. Polymorphism of bovine beta-casein and its potential effect on human health. J Appl Genet. 2007;48(3):189-98. Laugessen, M. & Elliot, 2003. Ischaemic heart disease, Type 1 diabetes, and cow milk A1 β-casein. New Zealand Medical Journal 116(1168). MonetiniL, Cavallo MG, Manfrini S, et al; IMDIAB Group. 2002. Antibodies to bovine beta-casein in diabetes and other autoimmune diseases. HormMetab Res. 34(8):455-9. PCT/WO 02/19832/A1; Milk containing beta casein with proline at position 67 does not aggravate neurological disorders; Crawford RA, Boland MJ, Norris CS, Hill JP, Fenwick RM. Sun Z, Cade JR, Fregly MJ, Privette RM (1999); Beta casomorphin induces Fos-like immunoreactivityin discrete brain regions relevant to schizophrenia and autism; Autism 1999: vol. 3(1) 67-823. Sun Z and Cade JR (1999); A peptide found in schizophrenia and autism causes behaviouralchanges in rats; Autism 1999: Vol 3(1) 85-95. Tailford KA, Berry CL, Thomas AC, Campbell JH. 2003 A casein variant in cow's milk is atherogenic. Atherosclerosis. 170(1):13-9.

  25. Paleo Calcium + Vitamin D Sources • Sardines, Trout, Salmon,Perch • Swiss Chard, Kale, Broccoli, Turnips/Collard Greens, Okra, Bok Choy, Spinach, Seaweed, etc • Mushrooms • Egg Yolks • Almonds, Sesame Seeds • Beef liver • Dried Figs, Oranges • Sunshine!!! http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods ACID/BASE BALANCE - ↑ fruit/non-starchy veg  Basic  Maintenance of Stored Calcium - ↑ grain/starch/sugar/salt  Acidic  Calcium Depletion Clip Art Clip Art

  26. Application to Our Patients? Clip Art • GI Complaints: May serve as a place to start for elimination diets. • Epilepsy: Low-carb Ketogenic diets decrease frequency of seizures. • Obesity/Overweight: Weight loss • Chronic Disease Improvement • Compliance may be difficult even with most motivated individuals. • Not the most sustainable, ecological, or economical diet. Clip Art Clip Art

  27. Basic Paleo Principles are in compliance with a healthy lifestyle • Eat whole foods. • Avoid processed, refined foods. • Eat for proper digestive functioning. • Eat for good blood sugar regulation. • Individualize to meet health needs and goals. • Consider Probiotics and Vitamin D supplements • Vegetarian: add back sprouted seeds • Add back A2 beta casein Dairy • Adjust Carbsto Meet Physical Activity Demands

  28. Questions? Shannon Johnson, RD, LD, CLT sjohns80@fairview.org 612-273-4991 Thank You! Clip Art

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