There are millions of people on this planet who practice Caloric Restriction and who “Exercise” regularly, but their health is not good–in fact, in general these people suffer many medical problems and their life expectancy is short. I am describing the billions of poor people on this planet who only have enough money for subsistence living.
They work hard physically and therefore are not obese. As a matter of fact, most of these people are under what would be considered an ideal weight. Their diet is the worst diet on the planet. Most animals including birds eat a more nutritious diet than the poor humans living on this planet.
For this reason and also the fact that their hygiene and health care is non-existent, these humans have a very low life expectancy.
WHERE DO THEY LIVE?
The poor people on this planet live on every continent and can be found in every society. Their greatest numbers are in Africa and parts of Asia. There are very large numbers in Latin America, and the Islands of the Pacific.
It is astounding to realize that poverty is quite prevalent in the so called “rich countries” of Europe and North America. The presence of abject poverty in rich countries is due to the neglect of rich governments which are more interested in making wealthy Power Groups wealthier, than maintaining the health of their uneducated and forgotten poor groups who, essentially, “fall through the cracks” of the U.S.A. and the E.U.
Malnutrition can be found in any large city anywhere in the world.
WHAT IS “MALNUTRITION?”
“Malnutrition” is the lack of nutrients or the consumption of nutrients that do not provide benefit to the human body.
People who exist by consuming only cheap carbohydrates, such as rice or wheat or corn, without consuming essential fatty acids and essential amino acids are going towards or are in a state of “malnutrition.” These people also do not consume the essential vitamins and minerals and supplements that make up the ideal diet.
Their culture generally encourages them to consume proteins such as “beans” and “egg yolks” but the meager quantity and quality of these proteins is insufficient to prevent the diseases of malnutrition.
Unfortunately, even people with sufficient money to buy excellent nutrients, because of some false belief also have a tendency to develop malnutrition.
These people have very little knowledge about human metabolism and because they have faith in certain primitive beliefs will embark on a diet consisting of only a small part of the nutrients needed by the human body for the best health.
I am referring to people that follow diets that exclude either meat or products derived from animals such as eggs or diary products. There are also dieters who believe if they eat food which is raw, regardless of what that food is, they will achieve excellent health.
In the 100 YEAR DIET, I am presenting the principles of nutrition accepted by the medical community and by scientists from around the world who have studied Nutrition in all its ramifications.
But, underlying the scientific facts being presented herein, is a philosophy of well being and longevity.
I believe that we must look at the eating behavior of millions of people who have demonstrated for centuries that their eating style has resulted in good health and long life with no major disagreement from the millions of scientists who have examined every aspect of that method of food choice and food preparation.
WHICH COUNTRY HAS DEMONSTRATED EXCELLENT HEALTH AND LONGEVITY?
No respected scientist alive would deny that the Japanese People live the longest and have the least quantity of illness of any major group of people.
Of the Japanese people, the people of Okinawa, have the longest longevity, the greatest number of Centenarians, and the least number of major illnesses amongst their people.
We should examine the Okinawan’s and the Japanese and their diet to see what it is that they are doing so well to achieve such excellent health and longevity.
ESSENTIAL AMINO ACIDS
Before we examine the Japanese we must first review a fundamental fact of nutrition: all humans and most animals must consume PROTEIN in order to survive.
WHAT IS PROTEIN?
All food or nutrients is composed of three major groups of nutrients: FATS, CARBOHYDRATES and PROTEINS. In addition, all humans require VITAMINS and MINERALS. These nutrients all have caloric value. This means that all nutrients provide energy for metabolism and movement and the activity of the Nervous System.
The way in which energy is abstracted from different molecules is complex. In some cases, such as in the Glucose sugar molecule, the method is relatively simple, but in long fatty acids or in complex protein molecules, the method can be quite complex.
Nonetheless, remember that all nutrients contain energy. It is this energy that holds the molecules together and which can be transferred to special high energy molecules that the body can use through the process called “Metabolism.” The study of “metabolism” is a fundamental study that every medical student must master in order to achieve his medical degree.
Without going into the nitty-gritty of the details of abstracting energy from different nutritious molecules I can assure the reader that any molecule, whether protein fat or carbohydrate can be broken down into 2 carbon molecules which enter into the cycle of energy creation.
Thus, all nutritious molecules are sources of energy.
Proteins are very complex molecules which are used for every cell in our body. In addition, proteins are used for the creation of enzymes which speed the chemical changes that occur in the metabolism of hormones, and the metabolism of nutrients for the formation of energy.
Without proteins, no animal could survive. Fortunately, proteins are found in all plants to some degree and in meat to a very high degree.
It is rare to find an animal with pure protein deficiency. However, it does happen in cases of human malnutrition, and these cases are called Kaswashikor.
Here is a description from Pub Med:
“Kwashiorkor is most common in areas where there is:
- Limited food supply
- Low levels of education (when people do not understand how to eat a proper diet)
This disease is more common in very poor countries. It often occurs during a drought or other natural disaster, or during political unrest. These conditions are responsible for a lack of food, which leads to malnutrition.
Kwashiorkor is very rare in children in the United States. There are only isolated cases. However, one government estimate suggests that as many as 50% of elderly people in nursing homes in the United States do not get enough protein in their diet.”
Here is a photo of a child with Kwashiorkor:
Notice that the children are emaciated and have fluid in their abdomens. The fluid is caused by destruction of the liver due to a lack of protein. These children have practically no protein in their diet. They are just fed carbohydrates.
Many adults in modern society eat nothing but carbohydrate and end up with almost the same condition. Alcoholics who destroy their livers end up with fluid in their abdomen, just like the children with Kwashiorkor. Protein is absolutely essential for every cell in the body and a diet of pure alcohol deprives the body of protein, destroys the liver and produces total body weakness and the accumulation of fluid, known as ascites.
WHAT IS PROTEIN?
A protein is the most complex and the most versatile molecule known to man. Proteins are the foundations of every complicated organ in any living body.
Here is a diagram of a protein:
Every dot and line are groups of atoms and molecules.
Our muscles, nerves, bones, tendons and arteries and veins are made of proteins. Our Immune System is total protein.
Proteins make the incredible architectural framework of our body and our genetic system. Fats and carbohydrates are simple stick figures which only provide energy for the use of the proteins.
Proteins are the foundation of life, both in plants and animals. Lacking proteins we are not alive. If we lack a few proteins we might be alive, but we are like a three wheeled car, we can move, but in a haphazard and unnatural fashion. This is why the consumption of all the proteins are so necessary for optimum health.
This is the fundamental reason why the Japanese live so long and in such good health: The Japanese eat protein in the form of fish and seafood meat daily–three times a day. They also eat vegetable proteins in the form of Tofu (soy bean) and other high protein veggies. Rice is consumed for energy, like the gasoline in a car. The parts of the car are the proteins and the gas is the simple carbohydrate or fuel.
WHAT IS THE STRUCTURE OF A PROTEIN?
All proteins have one fundamental basic molecule. This molecule is an “Amino Acid.” Amino Acids are the building blocks of proteins.
Here is a diagram of an Amino Acid. Notice that an atom of Nitrogen (N) is present:
The “R” represents A SIDE CHAIN. This “Side Chain” could be short or very long and is essential for the activity of the protein.
Here is another diagram:
No other molecule in the living body has this structure. This structure is highly flexible and can perform innumerable functions. The ‘Amino Acid” is the result of millions of years of evolution.
Humans use approximately 22 Amino Acids to form all the proteins in their body. Of these 22 amino acids, 10 are “Essential.” By “Essential” we mean that they must be in our diet. We cannot construct them within our body. We must find them in our food. If we do not find the ‘essential amino acids’ in our diet, our body will weaken, sickness will enter and, ultimately, we will die.
Below is a table with the most important essential and non-essential amino acids:
All the “essential amino acids” are found in meat, whether fish meat or animal meat. That is why Vegans and Vegetarians much search hard for plant sources of these “essential amino acids.” Humans evolved as meat eaters, not as vegetarians.
Vegetarianism is a religious belief with no foundation in Nature. Every animal eats the meat of other animals. That is nature. Take it or leave it!
Since protein is the primary nutrient for life, THE 100 YEAR DIET uses protein as its foundation. I advise a high protein diet, with carbohydrates as needed for their component of energy and for their fiber, which is also essential.
Fats and oils are another source of energy, and parts of their molecules can be used for the formation of proteins.
The Essential Fatty Acids are required for health and survival. They cannot be ignored. However, they must be used in exact proportions. The Essential Fatty Acids are grouped as Omega 3, Omega 6 and Omega 9. The ratios of the fats is essential for good health.
We have much evidence that animals fed Corn have an unbalanced ratio of the Omega oils.
Here is a description of that balance:
In summary, Dr. Simopoulos wrote: “Omega-3 and Omega-6 fatty acids are not interconvertible in the human body and are important components of practically all cell membranes. Whereas cellular proteins are genetically determined, the polyunsaturated fatty acids (PUFA) composition of all cell membranes is to a great extent dependent on the dietary intake.
SOURCES OF OMEGA 3 AND OMEGA 6
Therefore, appropriate amounts of dietary Omega-6 and Omega-3 fatty acids need to be considered in making dietary recommendations, and these two classes of PUFAs should be distinguished because they are metabolically and functionally distinct and have opposing physiological functions. Their balance is important for homeostasis and normal development.”
The ratio of Omega 3 to Omega 6 should be close to one to one.
Animals fed on corn do not have this ideal ratio and cause disease in the humans that consume their meat. This is another reason to eat sea food. The ratios of the Omega oils is perfectly balanced because sea animals are not fed a diet of corn. We are assuming that the sea animals are wild and not “farmed.”
The Japanese living on a string of islands eat wild sea animals. Their amino acids and their fatty acids are perfect for health.
In the next chapter we will review the minerals that we must consume for optimal health.