Liz
Re reading your first post made me realise I had not answered your assertation that we do not know if paleo people were healthier. We do know. We know by studying existing paleo tribes.
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www.earth360.com]
There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them. These people are the last 84 tribes of hunter-gatherers in the world. They share a secret that is over 2 million years old. Their secret is their diet- a diet that has changed little from that of the first humans 2 million years ago, and their predecessors up to 7 million years ago. Theirs is the diet that man evolved on, the diet that is coded for in our genes. It has some major differences to the diet of "civilization". You are in for a few big surprises.
THE KITAVA STUDY
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www.paleodiet.com]
Against the above background we have made a survey on cardiovascular disease incidence and related risk factors among 2300 subsistence horticulturists in the tropical island of Kitava, Trobriand Islands, Papua New Guinea. Semi-structured interviews concerning disease patterns were performed among 213 Kitavans aged 20-96 years. Age estimations were based on known historic events as reference.
Our most important findings so far published are that sudden cardiac death, stroke and exertion-related chest pain were non-existent or extremely rare in Kitavans. Infections, accidents, complications of pregnancy and senescence were the most common causes of death. All adults had low diastolic blood pressure (all below 90 mm Hg) and were very lean (weight decreased after age 30), while serum cholesterol was somewhat less favourable, probably due to a high intake of saturated fat from coconut.
Tubers, fruit, fish and coconut were dietary staples in Kitava. The intake of western food and alcohol was negligible. Saturated fat intake from coconut was high (mainly lauric and myristic acid), and the estimated proportions of energy derived from total, saturated, monounsaturated and polyunsaturated fatty acids were 21, 17, 2 and 2% of dietary energy (en%) compared with 37, 16, 16 and 5 en% in Sweden. The intake of n-3 PUFA, soluble fibre, minerals and vitamins was high, while salt intake approximated 40-50 mmol/24h, as compared to 100-250 in the West.
The level of physical activity was roughly estimated at 1.7 multiples of the basal metabolic rate, which is slightly higher than the levels of sedentary western populations. Eighty per cent of both sexes were daily smokers, supporting the concept that smoking alone is not sufficient to cause cardiovascular disease. Our survey methods preclude any speculation as to the role of psychosocial factors.
The only available migrant was a 44 year-old urbanized businessman who had grown up on Kitava and who came for a visit during our survey. He differed markedly from all other adults regardless of sex: he had the highest diastolic blood pressure (92 mm Hg), the highest body mass index (28 kg/m2) and the highest waist to hip ratio (1.1), indicating that Kitavans are not genetically protected from hypertension or abdominal obesity.
IN CONCLUSION, the virtual absence of cardiovascular disease in Kitava further emphasizes the potential of its prevention. Among the analysed cardiovascular risk factors, leanness and low diastolic blood pressure appeared to be the most important modifiable ones in this population. Our findings are supported by clinical experience by three medical doctors working in the Trobriand Islands since the 1960s.
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www.biblelife.org]
Vilhjalmur Stefansson spent many years as an Eskimo among Eskimos. After a year experiment eating only meat at Bellevue Hospital, he wrote about his experiment and his years as an Eskimo in Adventures in Diet, a three part series Harper's Monthly Magazine, November 1935 - January 1936
And to show how grains are not needed to give the nutrients we need:
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www.thepaleodiet.com]
FAQ
17. How can I get enough calcium to build strong bones if I cut down or eliminate dairy foods and replace them with fruits and vegetables?
I heard or read recently that high-protein diets are detrimental to bone health. Is this true and how does it occur? Will The Paleo Diet damage my bones or give me osteoporosis?
In the U.S. the calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the (calcium intake) side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.
Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.
The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.
19. Aren't whole grains good sources of fiber, minerals, and B vitamins? How can I get these nutrients if I cut down or eliminate grains from my diet?
On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies that dominate The Paleo Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels -- the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.
Compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times greater than that found in whole grains.
21. What are other health benefits that may occur with The Paleo Diet?
The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels. Excessive insulin and blood sugar levels are known to promote a cluster of diseases called Syndrome X (obesity, hypertension, undesirable blood cholesterol and other blood lipid levels, Type 2 diabetes and gout). The high fiber, protein, and omega-3 fat content of The Paleo Diet will also help to prevent Syndrome X diseases.
Because of the unlimited amounts of fruits and veggies permitted on The Paleo Diet, your body will be slightly alkaline -- meaning that diseases and disease symptoms of acid/base imbalance (osteoporosis, kidney stones, hypertension, stroke, asthma, insomnia, motion sickness, inner ear ringing, and exercise-induced asthma) will improve.
The high soluble-fiber content of The Paleo Diet will improve most diseases of the gastrointestinal tract, and the high omega-3 fat content will improve most of the "itis" or inflammatory diseases.