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Nutritional Anthropology The
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NATURAL
EATING GEOFF BOND
APPENDIX
1 |
Geoff |
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Nutritional Anthropology's Bible: by Geoff Bond
Healthy Harvest Information Page
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This is a collection of the foods that are soundly located in the Natural Eating profile. The first table, foods to be eaten without restriction, are basically plant foods, analogous to those eaten copiously by our Pleistocene ancestors. Just like our Pleistocene ancestors, there are other foods that would have been available in controlled quantities. These are represented in table 2. In the modern world there is a small difference – we have to exercise self-discipline to limit the amounts eaten. For
that reason, in Table 2, there are portion sizes indicated. You don’t
have to follow them slavishly – use them as a guide. After all, the
greater your ideal weight, the greater will be your food needs. That is,
a 6’-3” lean person will have significantly greater food needs than
a 5’-0” lean person. Read table 2 in conjunction with the
recommendations in Chapter Ten, The
Ten Steps to Success. Table
1 Examples
of Good
Foods to be Eaten in Bulk
Table
2 Examples
of: Good
Foods to be Eaten in Controlled Quantities portion
size as noted
Tables
of Glycemic Indexes Table
3: Bad Carbohydrates Table
4: Borderline Carbohydrates Table
5: Favorable Carbohydrates There
are three tables that follow, giving glycemic indexes for some
foodstuffs selected from The Natural Eating Manual. It is important to
understand how to interpret them. Glycemic
index (G.I.) is measured by feeding the foodstuff being studied to
volunteers, and measuring the rise and fall in their blood sugar over
time. There are several variables that can give rise to a range of
results: ·
If
eight (say) volunteers are tested simultaneously for a particular
foodstuff, each person will react slightly differently. The G.I. will be
the average for the eight results. ·
Different
varieties of a species usually have a different G.I. Both potatoes and
rice have widely differing G.I.’s according to the variety. In the
tables presented here, the averages have been taken. For details by
variety, refer to the Natural Eating Manual. ·
The
amount of cooking makes a difference. In general the more a carbohydrate
is cooked, the more its structure is broken down and the higher its G.I.
·
The
amount of processing makes a difference. For example, oats are usually
rolled in the factory prior to being sold as oatmeal or as a muesli
ingredient. The more they are rolled the higher their G.I. Fast cooking
oats have had the most pre-treatment and have the highest G.I. ·
The
degree of maturity can make a difference. Fruits, notably bananas, have
higher G.I.’s the riper they are. So
all the G.I.’s are averages.
The range of variation around the average can be great or little. It is
impossible to be very precise about the G.I. of the particular
carbohydrate that you are about to put into your mouth. Nevertheless,
the ranking of each foodstuff relative to others holds very well. That
is why the full range of foodstuffs is separated into bad,
borderline and favorable
carbohydrates. For
the foregoing reasons, the choice of where the separation falls is
somewhat arbitrary. The important point is that bad
carbohydrate corresponds closely with foodstuffs that we were never
designed to eat and favorable carbohydrates
correlate closely with the foods that we are
designed to eat. Notice
also that a distinction is made between ‘high density’, ‘medium
density’ and ‘low density’ carbohydrates. The significance is
this: the quantity of carbohydrate that you eat at a sitting makes a
difference. Consuming just one cornflake is hardly likely to make your
blood sugar career out of control! So how many cornflakes does it take?
Just one bowl? Or a bowl of cornflakes plus a waffle and maple syrup? You,
as an individual, will have your own threshold. This threshold is
reached much faster the denser the carbohydrate. For example, carrots
have a high glycemic index, especially when cooked. However, carrots are
mostly water. Thus a healthy person (non-diabetic) has to eat a lot of
them (about 16 oz.) to get the effect. 16oz of carrots contain about 1
tablespoon of sugar. Carrots
therefore make Table 2, Good Foods to be Eaten in Controlled Quantities.
For example an 8oz pack of raw ready-to-eat raw baby carrots should be
well tolerated. On the other hand watch out for the fresh carrot juice
in cartons. This is a danger. It has a higher glycemic index and it is
only too easy to down a pint (16 oz) in one go. Also
note, that as you get older, your body’s ability to cope with
blood-sugar stress gets lower. This is how ‘middle age spread’
creeps up unawares. You might have changed nothing in your lifestyle but
suddenly you are putting on weight. Your threshold has dropped past the
point where your body can cope with your eating habits. In middle age, your threshold resistance to high glycemic foods has dropped below the point where your body can cope with your eating habits. What
about mixed meals? Various studies have shown that it doesn’t change
the basic calculation. The bun from the hamburger has much the same
blood-sugar effect whether eaten on its own or with the meat patty. When
you mix carbohydrates, the combined G.I is the resultant of the
individual weighted G.I.’s. Take an easy example: 8 oz of baked potato
(G.I. = 85) eaten with 4 oz of green peas (G.I. = 45). The
combined G.I. of this meal is 8 x 85 + 4 x 45 divided by 8 + 4. This
calculates out to a combined G.I. for the meal of about 70. This
shows how, by concurrently eating a lower G.I. food, it reduces the
‘spike’ of a high G.I. food. Even so, in this particular example,
this mixed meal still lies within the
bad carbohydrate category. This
is an example of how it is possible to use knowledge of G.I. mechanisms
to steer a way through the minefield of bad
carbohydrates. This topic, including a full list of glycemic indexes, is
treated in greater detail in The Natural Eating Manual.
Table
3 Examples
of: Bad
Carbohydrates indices
65 to 110
Table
4 Examples
of: Borderline
Carbohydrates indices
40 to 60
Table
5 Examples
of: Favorable
Carbohydrates indices
0 to 35
[1]
All herbs and spices
are good to use copiously with the exception of hot spices like
chilli, mustard, curry and pepper. These should be used frugally. [2] Guacamole is a preparation of pureed avocado seasoned with condiments. [3] Chocolate with a low sugar content. It is dark and bitter. The ingredient list will rank cocoa solids first. [4] Use only pure cocoa powder. ‘Hot chocolate’ drinks are usually full of nasties and fillers. [5] Made with water.
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