ueda2011 paleolithic-d.nabil

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Paleolithic DietHunter Gatherers Diet and Lifestyles

Nabil Isseh, MD Kalamoon University

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UEDA Luxor 2011 conferenceand I dislike pharaohs I like Tahreer Square

1. The paleolithic ageold stone age: 2million years

2. Mesolithic age Middle stone age: at the end of the last ice age era, 10000 years

3. Neolithic ageNew stone age 9000-7000 BC

Britannica Encyclopedia 2010

The stone age

1. Paleothic period2.6 million years – 10,000 years ago

2. Agricultural revolution10,000 years ago

3. Industrial revolution 200 years ago

4. Western dominance200 years ago

5. American dominance50 years ago

Mankind’s journey through time

Paleolithic nutrition

Discordance Hypothesis

The prevalence in modern societies of many chronic

diseases is the consequence of a mismatch between modern

dietary patterns and the type of diet that our species evolved to

eat as prehistoric hunter-gatherer

Eaton SB & Konnor M N. Engl J. Med 312, 283-289

Paleolithic peoples

They lived in small clans, or groups

1. Nomadic hunters and gatherers2. Sheltered in caves3. Used fire and fashioned stone tools4. Food scarcity5. Adaption to starvation

Paleolithic peoples

• Long history• Momentum after 1985• S. Boyd Eaton, MD, and

Melvin J. Konner, MD• Seminal paper in New

England Journal of Medicine

• ”Paleolithic nutrition”

S. Boyd Eaton, MD

• Seminal paper from 2000

• 229 hunter-gatherer societies

• 73% obtained 56-65% of the energy from animal foods

Loren Cordain, PhD

•Animal Foods: 68% Plant foods: 32%

Loren Cordain, PhD

The Hunter Gatherers Diet

• Mammals, birds, reptiles, insects, marine species

• Everything edible on the animal carcass was eaten

• Non-domesticated animals lack fat deposits in muscles

• Even liver and brain while rich in cholesterol and fat were also rich in long chain n-6 and

• n-3 fatty acidsUCLA center for human nutrition, 101

Introduction to nutrition in western civilization

Animal Foods

• Uncultivated plants and honey • Rich in fiber, low in sodium, rich in

calcium• Magnesium and potassium• Low energy density, low glycemic index

UCLA center for human nutrition, 101Introduction to nutrition in western civilization

Plant Foods

– Large animals are preferred over small animals

– Animal foods are almost always preferred over plant foods

• because of their increased energy yield

Whenever and whereever it was ecologically possible, hunter-gatherers always preferred animal food over plant foodNo doubt that hunter-gatherers favored the fattiest part of the animals they hunted and killed

The Hunter-Gatherers DietFood Preferences

• Calorie dense food• Depot fat• Organ meats• Fatty insects• Honey

The Hunter-Gatherers DietFood Preferences

Food consumed immediately by gorging and wastage rare. Would gorge 2 to 3 kg of animal after successful hunt. Would also gorge on honey, eggs, insects or fat.

The Hunter-Gatherers DietEating Patterns

1- Protein, high and lean2- Carbohydrates: moderate3- Total fat: moderate4- Saturated fat: moderate5- Monounsaturated: High6- Polyunsaturated: moderate

Mayo Clinic Proc, 2004

Food of the Hunter-Gatherers

7- Omega-3 fat: moderate8- Fiber: High9- Fruits and vegetables: high10- Nuts and seeds: moderate11- Salt: low12- Refined sugars: low13- Glycemic load: low

Food of the Hunter-Gatherers

1. Lean protein2. High fiber 3. High vitamins4. High minerals5. High anti-oxidants6. No refined grains and sugars

Real food not synthetic food

1. 2-3 times more fiber2. 2 times more poly and mono fats3. 4 times more omega-3 fats4. 60-70% less saturated fats5. 2-3 times more protein6. 3-4 more times k7. 4-5 times less Na

The paleolithic dietvs.the western diet

RichardWrangham

Easier to Eat Meat

More Benefit from Food:

increases digestibility of plants

Why Cooking is Important

The paradoxical nature of the Hunter diets:

Meat based yet not atherogenic

Eur J Clin Nut, 2002 56, 542-552

Can meat be cardioprotective?

1. Meat-based HG diet were nonatherogenic2. In western diets were atherogenic3. The flesh of wild game contain about 2-4%

fat with high levels of mono and omega 3 fats

4. Domestic meats, contain 20-25% fat, rich in saturated fat.

Eur J Clin Nut, 2002 56, 542-552

Can meat be cardioprotective?

1. Anti inflammatory2. Algae, grasses and leaves3. Fish and larger gazing animal4. Meat from domesticated animals low in

omega 3 fat5. Mediterranean diet6. Reduce CVD risk 32-50 %

Omega 3 fat

• 50% of HG total fat intake• Reduce CVD risk: 50%• Nuts rich in:

– Mono, poly unsaturated, omega 3– Protein– Fiber– antioxidents

Monounsaturated fats

Eaton S, Osteoporos Int, 17(suppl 2): S2-3, 2006

Hunter-Gatherers Lifestyle

• Physical activity: 3-5 hrs per day spent in sustained activity. Digging, walking briskly, chopping with stone axe.

Eaton S, Osteoporos Int, 17(suppl 2): S2-3, 2006

Hunter-Gatherers Lifestyle

How is human health when eating Paleolithic diet and unprocessed

foods?

•Non-communicable diseases (cancer, ASCVD, obesity, diabetes, hypertension) are rare to non-existent.

•Life was short, death rates were high.. Main causes of death include: accidents, food shortage, predation, parasitic disease

Hunter-gatherer health and disease

Staffan Lindeberg, MD, PhD

PhD study 1994

Adult Melanesians at Kitava

Staffan Lindeberg, MD, PhD

Adult Melanesians at Kitava

PhD study 1994Apparent absence of

stroke and heart attacks

hypertensionoverweightmalnutritionacne

1. Lean2. Fit3. Free from chronic diseases

AMJ Med 198884: 739+

The hunter gatherers

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The revolution that has

changed the human’s life

The Agriculture Revolution

Animals domestication

Agriculture

Agriculture is thought to have offered one principle advantage — providing a greater amount of food per unit area of land — which could feed a larger population

Early River Valley Civilizations

The origin Agriculture Revolution

The Fertile Crescent: The “fertile” lands of Mesopotamia, Egypt, and Phonecia

River Valley Civilizations

Why domestication?

1.Climate change2.Decline in big game population3.Increase in human population

Domestication of Plants and Animals

Harris .., eds 1987Food and evolution 261-283

Agricultural diet1. Relative abundance2. Cycles of feast and famine3. Cultivate crops mainly

cereals4. Domesticated animals:

meat, milk

سورة يوسف

رقم 46آية

تجربة البشر

Agricultural grain-based

1. General health deteriorated2. Adult height was shorter3. Shorter life spans4. Higher childhood mortality5. High incidence of osteoporosis and rickets

and other vt. deficiencies

Agricultural grain-based diet

The Agriculture Revolution People before

Relied on hunting and gathering.

Nomads lived in small hunting , and food gathering groups.

Waited for migrating animals to return each year.

People after

Learned to farm and were able to produce their own food.

Settled into permanent villages.

Learned to domesticate, or tame, animals. This provided a dependable source of meat.

The Industrial Revolution

•Population Growth

Mortality Rate

IndustryThe Industrial Revolution

Population growth•10,000-years ago, < 10 mil.

• 1800, 1 bil.there is little doubt that human populations grew more rapidly in

the first few thousand years following the agricultural

revolution than in the few million years preceding it

•Sedentary lifestyle

• Longer life

• Abundant food

• Processed food

• Degraded environment

• Increase in medical technology

The Industrial Revolution

• Sedentary life

• Eating highly processed synthetic diet

Today…

Eat to

Live!Live to

Before now

• 99% of mankind’s existence on Earth has been as a HUNTER & GATHERER!

Hunter & Gatherers

Today…The human genome

is now struggling to cope with the vastly different diet and lifestyle of the modern era

AMJ Hum Genet 1999

The human genome has remained largely unchanged during the past 10,000 years.

The genes we are born with are those that we live an die with.

•Eaton SB. 2006. Proc Nutrit Soc. 65(1):1-6

The human genome evolved under harsh selection conditions over a period of 3.5 million years ~

The spontaneous mutation rate for nuclear DNA is estimated at about 0.5% per million years

Over the past 10,000 years, the human genome is calculated to have changed only 0.05% from our paleolithic ancestors ~

The modern human paradox

But genetically we remain citizens of the stone age

Socially we are a people of the 21st century

Modern man fails to adapt to changing diets and lifestyles

The epidemic of CVD is at least in part due to these striking discrepancies between the diet we are designed to eat and what we actually eat today

• Obesity• Cardiovascular diseases

–CHD, stroke, hypertension• Diabetes• Certain cancers

–colon, prostate, breast• Osteoporosis• Non-infective bowel diseases

Diet-related diseases of western lifestyle

What happens when humans start eating a

modern and processed diet?

• No cancer, cardiovascular diseases, type 2 diabetes or dental caries

• Appears as soon as such humans change environment and lifestyle, particularly diet

Historical experience of indigenous/traditional peoples

Striking replacement of infectious disease that kills early in life with non-communicable disease that kills lateNew diseases in human history caused by conditions of life arising during the industrial period (smoking example).

diseases of affluence

Diabetes care 1999, 22: 1993+

Pima IndiansAboriginal peopleRich Arabs

When the former hunter adopts the westerner’s

lifestyle

Pima Indians

• 1900s–Moving to reservations caused

them to adopt western food

• 1940s and 50s–No longer able to live off land and

were required to buy foods

Changing With Time

• Starch often takes up too much of meal• Portion sizes are much larger• Use much more fat and salt in

cooking processes• Lower activity level and food

patterns have caused decline in health

Indian Diets Today

المكسـيك أريزونا

25 33120 12475 76146 1758,5 % 64 %

Diabetes care - 1994

Pima Indians

كتلة مشـعرالجسم

الضغط االنقباضيالضغط

االنبسـاطيكولسـترول

الدمانتشـار السـكري

Australian Aborigines

Before European contact, hunter-gatherer population diets approximated the Paleolithic Diet~ Australian Aborigines ~ migrated 50,000 yrs ago

and isolated until 1778Diet based on wild game, seafood, nuts, seeds, yams & greens

Australian Aborigines

Impact of 7 weeks temporary reversion to hunter

gatherer lifestyle:

• Weight Loss

• Striking improvement in glucose tolerance

• Improved insulin response

• Normalisation of dyslipidaemia

• Reduction in blood pressure

O. Dea K. Diabetes 1984:33:596

Impact Of Lifestyle Change In Australian Aborigines On Type 2 Diabetes And CVD Risk Factors

November 4, 2009

Al-Nuaim

Fatani et al

Anokute et al El-Hazmi et al

El-Hazmi et al

Al-Nozha

Bacchus et al4Abu-Aisha abst*.

References

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ueda2011 paleolithic-d.nabil

Health & Medicine