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1

BIO

HA

CK

ER’S

HANDBOOK

Upgrade yourself and

unleash your inner potential

Olli Sovijärvi / Jaakko H

almetoja / Teem

u Arina

03 N

UT

RIT

ION

Sold to Fred Block Block (#GJ57M

BGL)

2

Biohacker’s Handbook

Upgrade yourself and unleash your inner potential: N

utrition

Version: 1.0

Publisher:

Biohacker C

enter BH

C Inc.

PO B

ox 955

FI-00101 Helsinki, Finland

© O

lli Sovijärvi, Jaakko Halm

etoja, Teemu A

rina 2016

Layout and illustrations: Lotta Viitaniemi

Advisor and studio critic: D

r. Sam Inkinen

English translation: Salla William

s

ISBN

: 978-952-68458-0-7

This book is based on the personal experiences of its authors, and the advice it contains is based on a combination of

experience and scientific research. This book and the viewpoints that it expresses should not be treated as m

edical advice.

Consult w

ith your doctor before ordering or using any of the herbs or supplements m

entioned in this book.


BGL)

3

How

can we achieve optim

al health?

We know

an approach that doesn’t w

ork: visiting the

doctor and obtaining prescriptions for pharmaceutical

drugs. D

espite over a trillion dollars of research

expenditures, few

curative drugs have b

een invented.

Antib

iotics for bacterial infections are alm

ost the

only candid

ate, and b

acteria are already evolving

resistance. Drugs often help m

itigate symptom

s, but

generally the underlying d

isease persists.

Diseases rarely go aw

ay, and aging b

rings new

disord

ers. By old

age, many have a long roster of

diagnosed

health conditions, and

an equally long

list of drug prescriptions. G

iven the failure of

pharmaceutical m

edicine, m

any have begun to

search for other means of healing.

I have been a part of that search. I d

eveloped a

chronic health condition w

hen I was taking a long

course of antibiotics for acne. Sym

ptoms such as

fatigue and m

emory loss got stead

ily worse for 15

years, until I worried I w

as developing early dementia.

After I d

iscovered the Paleo d

iet in 2005, I began

to make progress, but it took another 5 years of

research into nutrition and lifestyle to fully heal.

Eager to share what w

e’d learned

, my w

ife and I

started a blog, w

rote a book (Perfect H

ealth D

iet,

Scribner 2012), and

becam

e leaders of the ancestral

health movem

ent.

The ancestral health movem

ent is part of the larger

natural health movem

ent, which focuses on natural

interventions – diet and

lifestyle – as a means to

Preface Paul Jam

inet, Ph.D., author of the Perfect Health

Diet:

Regain

Health

and

Lose Weig

ht by E

ating

the W

ay You W

ere Mean

t to Eat


BGL)

4

healing. The ancestral health movem

ent specifically

proposes that the best natural interventions are those

that mim

ic the ancestral or natural environment

experienced by wild anim

als and Pleistocene humans.

Based

on this principle our diet should

be a natural

whole food

s diet of plants and

animals, such as

ancient humans hunted

and gathered

; our lifestyle

should resem

ble the rhythmic life, attuned

to nature,

of hunter-gatherers who lack artificial light and

other mod

ern technologies.

Seeking to integrate natural health with the b

est of

mod

ern technology, a new m

ovement has arisen:

biohacking. Supported

by quantified self tools that

help us monitor personal health, it’s easier than ever

to do personal experim

ents and assess their effects

on health.

In principle, biohacking has the potential to achieve

an effective optimization of one’s personal health.

In practice, biohacking is not w

ithout risks. My

friend Seth R

oberts, an extraord

inarily creative man

who built his life around

the principle of self-experi-

mentation, d

ied prem

aturely from heart failure after

adopting a high-oil d

iet, to which he had

been led

by efforts to maxim

ize neurological performance.

High-fat d

iets are very good for nerve function, but

can be b

ad for the heart.

Self-experimenters like Seth face the problem

of

local optimization. In any experim

ental search

for one’s personal optimum

, one has to test small,

controlled interventions using b

iomarkers to

assess outcomes. A

successful experiment lead

s

to an improvem

ent in the biom

arker. Enough small

improvem

ents in enough biom

arkers, it is hoped, w

ill

lead to optim

al health.

But this strategy is like trying to get to the highest

place on earth by climb

ing uphill. Odd

s are you’ll

reach the top of a small hill, but you’ll b

e nowhere

near the summ

it of Mt. Everest.


BGL)

5

To get to the summ

it of Everest by climb

ing uphill,

you have to start on the lower slopes of Everest. You

have to know w

here the summ

it is and get close to

it, before you b

egin searching for it. (It doesn’t hurt,

either, to have an experienced N

epalese Sherpa to

guide you.)

This is where the B

iohacker’s H

and

book and

its

authors, technology expert Teemu A

rina, nutritional

expert Jaakko Halm

etoja and m

edical d

octor Olli

Sovijärvi, can come to your aid

. Experienced b

io-

hackers all, they recognized the need for a biohacking

guide that could

give nascent biohackers an optim

al

starting point. They worked

for 3 years to generate

the Biohacker’s H

andb

ook.

One can quibble over ind

ividual b

its of advice, but

by and large, Teem

u, Jaakko, and O

lli have assembled

a compend

ium of the b

est wisd

om of the ancestral

health and the b

iohacking comm

unities. It’s a great

starting point for anyone’s health journey.

Follow the advice of the B

iohacker’s Hand

book,

and you’ll soon b

e feeling well. You’ll also b

e well

positioned to successfully execute any personal

experiments necessary to find

the diet and

lifestyle

that work b

est for you.

My first health advice: D

on’t climb

Everest without

a Sherpa, and d

on’t start biohacking w

ithout the

Biohacker’s H

andb

ook.

My second

: Don’t d

elay the journey. You have found

a guide; that is the b

est possible beginning. M

ay

your journey to good health b

e swiftly com

pleted!

Paul Jam

inet

Ph.D.author Perfect H

ealth D

iet


BGL)

6

Dear reader! You are holding in your hands the

Biohacker’s Handbook, w

hich weaves together novel

perspectives on technology, nature and self-develop-

ment. The biohacker sees his or her body as a com

plex

system that can be probed, analyzed, understood,

and put to test. Such controlled experimentation (i.e.

biohacking) can be used to pursue self-development

and deeper self-understanding.

The idea for writing this book (w

hich combines studies,

insight and visual materials) w

as born from the insatible

thirst of its three authors for optimizing bodies and

minds, both on the individual and collective levels.

Technology expert Teemu A

rina, nutritional expert

Jaakko Halm

etoja and medical doctor O

lli Sovijärvi

met in the spring of 2013 to discuss the big challenges

of our time: w

ork pressure and incessant stress, and

their consequences to health and well-being.

This book is written for the busy person w

ho burns the

candle at both ends. Some have tried to find equilibrium

by lifestyle changes – for example through dietary

interventions, exercise routines and time m

anagement

techniques – only to end up back at square one. Indeed,

how can people learn to know

themselves, find a

balance, and successfully execute their plans for

change, when they are so stressed?

This book contains tools for those of you who are self-

made pioneers, journeying into the unknow

n, towards

a higher understanding of yourselves. It teaches you

to go deeper, to dismantle inner locks, to open new

doors, to test your own beliefs, and to overcom

e many

of the limits of your ow

n body and mind.

Whatever your background or goal, finding a balance

with your environm

ent is paramount.

Introduction Sold to Fred Block Block (#G

J57MBG

L)

7

Olli Sovijärvi, M

edical Doctor:

My reception takes care of each and every hum

an being in a holistic way, and provides individually

tailored health planning. A large proportion of m

y patients today have problems that are

increasingly brought on by chronic stress caused by a wide variety of factors. It is im

portant to seek out the root causes of illness and provide healing right at the source. From

this position we

can restore health, and also balance body, mind and spirit. By restoring our ow

n regenerative processes each of us can be cured of a num

ber of different illnesses.

The fundamental reason for w

riting this book is also based on the above lesson: self-recognition. The m

eaning of life is to recognize oneself and never stop learning how to becom

e better. To live is to be in m

otion and in play; staying put and becoming stagnant are the very opposite

of living. When a person com

es to terms w

ith him/herself, they can also m

uster the courage to be responsible for their ow

n well-being.

Jaakko Halm

etoja, Nutritional Expert:

I have always been interested in m

atters of health, physical stamina, the capacity of our m

inds and,m

ost importantly, the question: W

ho, or what, are w

e really? For many years now

I have allowed

myself to pause, every now

and then, in order to discover the deeper underlying directions and passions of m

y life. Every time the correct answ

er has been practically staring me in the face. So

how does the body of the hum

an being function? Who am

I really?

Listening to the signals sent by our own bodies, and pausing in the m

iddle of today’s information

overload, can be a daunting task, with the noise of the traffic and the seem

ingly endless list of tasks ahead. N

ew technologies can offer tools to listen to yourself and to upgrade yourself.


BGL)

8

“There is hope in men, not in society, not in system

s, not in organized

religious systems, but in you and

in me.”

– Jiddu K

rishnamurti

Teemu A

rina, Technology Expert: Technological developm

ent has made it possible to know

one’s self in unprecedented ways.

A num

ber of technologies, and sources of information, that w

ere previously available only for

the privileged few, are now

available for everybody. After curing m

yself of a stress-related illness

by measuring m

yself with the help of various technological tools, sensors, internet databases,

experts in different fields and personal experiments, I am

convinced that technology is an

extension of our bodies and minds.

The Biohacker’s Handbook treats the hum

an organism as com

plicated machinery. H

ow does this

system actually w

ork? Whether it’s your sleep, w

ork, exercise, nutrition, or mind that you w

ish to

improve upon, the book provides access to “hackable” system

s and a guide to upgrading them

with the help of technological and biological tools. Since the perceived changes and actual effects

vary from individual to individual, w

e provide tools for personal experimentation, m

onitoring and

measurem

ent.

Know yourself and upgrade yourself, so you can give m

ore to others.


BGL)

9

Increased productivity

Reducedstress

Lifeextension

Increased perform

anceIm

provedhealth

UPGRADE

YOURSELF

Nutrition

SleepM

ind

Work

Exercise


BGL)

10

Use your m

obile device to read the following Q

R code,

or open the link in your browser, to have access to the

book’s bonus materials:

Please use the above site to give us feedback and

suggestions and, and if you find our advice useful,

tell your friends about the book.

How

to use this book

Each chapter of the book is composed of four essential parts:

If you need a QR code reader, open the follow

ing link

into a browser, http://biohack.to/qr, and dow

nload a

suitable application.

In addition, the book’s bonus materials (biohack.to/

nutrition) contains product recomm

endations, bonus

materials, videos, audio recordings, book and article

recomm

endations, references with hyperlinks, and the

opportunity to send us your feedback. These features

are accessible in a browser or a m

obile device.

1.2.3.4.

An introduction based on a story.

A theoretical section that discusses the

hackable systems.

A technological section that describes the

biological and technological tools needed for upgrading oneself.

A m

easurement section that describes the

tools needed to track progress.

biohack.to/nutrition


BGL)

11

03 N

UT

RIT

ION


BGL)

12

“One should

eat to live, not live to eat.”– M

olière (1622–1673)

“Let the food b

e thy med

icine and m

edicine

be thy food

.” – Hippocrates (460–370 B

CE)

“All things are poison, and

nothing is w

ithout poison: the dose alone

makes a thing not poison.”

– Paracelsus (1493–1541)

“Most people w

ork hard and

spend their

health trying to achieve wealth. Then they

retire and spend

their wealth trying to get

back their health.” – D

alai Lama (b. 1935)


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13

Mary shuffles into the kitchen w

hile rubbing the sleep

out of her eyes. Feeling lethargic, she tries to think of

something convenient to take on the go. She throw

s

a yogurt and a banana into her bag and starts the car.

The morning traffic craw

ls along slowly. M

ary snacks on

the banana she brought along to postpone the hunger.

Once at the office she hangs up her coat, gets a cup

of coffee and sits down for a chat w

ith her colleagues.

Half an hour later, she refills her coffee cup and heads

for her desk. Mary feels restless and has difficulty

concentrating. The important project on her plate w

ill

have to wait until the afternoon. Responding to em

ails

feels less exhausting for now.

At lunch M

ary selects basic cafeteria fare: a white bread

sandwich w

ith mayonnaise sauce, deli m

eat and a few

lonely pieces of salad and cucumber. It fills the stom

ach

but she feels fatigued. It’s as if her brain was surrounded

by fog. Mary daydream

s about taking a long nap as

soon as she gets home.

The clock strikes five and Mary grabs her bag. There’s

a text message from

her husband: “Remem

ber to

get groceries on your way hom

e.” The supermarket

is busy as ever with everyone hurrying to get hom

e.

Mary roam

s the familiar aisles and collects m

ilk, bread,

juice, cheese, ham, yogurt and cookies in her cart. For

the kids, she picks up mac &

cheese, canned soup and

frozen lasagna. Finally, she adds a bottle of soda and a

few bottles of beer.

At the check-out, M

ary notices the radiant appearance

of the wom

an in front of her in the line. Her skin looks

amazingly sm

ooth. Her shopping basket is full of

vibrant colors: vegetables, berries and fresh produce.

A thought surfaces in M

ary’s mind: C

ould it be that her

radiant skin and positive appearance have something

to do with the food choices in her basket? H

owever,

the thought quickly passes as Mary rem

embers her

hungry family w

aiting at home.

“I gu

ess I shou

ld eat

someth

ing...”


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14

Bear: Th

e Kin

g of th

e Forest

The archetype of nutrition in this book is the bear, one of

the largest land predators in the Western w

orld. The bear

is the totem of m

any indigenous peoples, a revered and

respected animal, and the sym

bol of the tribe and family.

Most bear species are om

nivores with predom

inantly

vegetarian diets. How

ever, different species have adapted

to their respective environmental challenges and there

is significant variation between them

. Polar bears’ diet

mainly consists of seals w

hereas pandas exclusively eat

bamboo shoots. A

lthough North A

merican and N

ordic

bears acquire most of their nutrition from

plants, they are

also opportunistic carnivores. They are known to eat for

example vegetables, berries, fish, m

ushrooms and honey.

During the spring season, bears m

ay also hunt elk.

Like bears, most people are also om

nivores with pre-

dominantly vegetarian diets. H

uman beings are capable

of adapting to their environment, using a variety of

ingredients for sustenance. The goal of the Nutrition

chapter of the Biohacker’s Handbook is to crystallize

the special nutritional characteristics, opportunities and

practical solutions for people in various circumstances,

working w

ith different goals and resources.


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15

YOU

AR

E W

HAT YO

U E

AT

15


BGL)

16

“Tell me w

hat you eat, and I w

ill tell you what you are.”

– French gastronome

Jean Anthelm

e Brillat-Savarin (1755–1826)

Food brings people together. It is a source of pleasure

and the foundation that makes other aspects of life

flourish. The intelligent optimization of nutrition is a top

priority in the daily life of a biohacker.

A significant challenge in nutrition is the regrettably

comm

on dualistic habit of dividing ingredients into

good and bad options. How

ever, nutrition is not as

black and white as it m

ay seem at first glance, for

instance, in the controversial case of fats vs. sugars.

The effect that food has on us varies depending on

the quality of the ingredients, the processing methods

used, as well as individual factors.

Individ

ualThe follow

ing pages outline the effects of food on

your body and health from deeper perspectives. The

traditional and restricted division of ingredients into

specific diets will not be used; rather, their detailed

characteristics are examined as part of the big picture.

Some highlighted features include the effects of ingre-

dients on various equilibria of the system, preparation

and processing methods that increase nutrient intake,

and the basis of genetics and epigenetics.

The biohacker assumes an individual approach to nutri-

tion while taking into consideration the quality factors

of the ingredients and their expected effects on the

body. Food choices are not limited to the m

ainstream

favorites – less well know

n options are also explored.

The biohacker sees nutrition as technology to be used

for leverage in the challenges of everyday life.

Op

timal

We are all aw

are of the official dietary guidelines

and the general nutrient intake recomm

endations.

Simplification and generalization are both the strength

and the weakness of these recom

mendations m

ade for

the general public.


BGL)

17

The general nutrient intake recomm

endations often

represent the threshold at which the risk to develop a

certain illness is greatly reduced. How

ever, demographic

averages are not necessarily relevant for the optimal

levels of an individual. Vitamin D

is a good example.

Genetic variation in the vitam

in D receptor (VD

R) in

individuals affects the absorption of calcium and there-

fore the recomm

ended intake. 1

Diverse

The improved standard of living is not fully reflected

by improvem

ents in nutrition. Today, we spend propor-

tionally less money on food and our connection to the

origin of the food we eat is w

eaker than ever before. As

the diversity of food has decreased, many illnesses that

were rare in our ancestors have increased.

There are approximately 50.000 edible plants

in the world. The 15 of those m

ost widely used

represent roughly 90 % of energy intake. Rice, corn

and wheat alone feed approxim

ately 60 % of the

world’s population. 2 To com

pare, throughout human

history, our diet has included at least a hundred plant

species depending on the local habitat. It is worth

remem

bering that in a market econom

y, supply will

meet dem

and: our purchasing choices determine

the direction in which the food industry develops our

nutrition. The biohacker is now equipped w

ith the latest

research findings and the most advanced technology

available to bring nutrition to a personalized level.

10 MO

ST IMPO

RTAN

T CRO

PS IN TH

E WO

RLD (2008)

Source: Allianz


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18

1. Eat well for tom

orrow, not just for today.

2. Improve your health even w

hen you are healthy.

3. Quality over quantity.

4. Increase the nutritional density of your food.

5. Reduce toxins.

6. Maintain a healthy balance of various ingredients.

7. Don’t eat term

s. “Low fat” or “sugar-free” does not

necessarily m

ean a healthier option.

8. Adopt nutritional principles and strategies to apply

in different situations.

9. View m

ealtimes as m

eans to share experiences

and know

ledge.

1. The ability to intelligently utilize the nutritional

resources available, even in challenging situations.

2. The means to m

aintain energy levels, clarity of

m

ind and other objectives relevant to life and

w

ell-being.

3. The knowledge and ability to increase one’s ow

n

health and w

ell-being.

1. Add natural, vibrant colors and flavors to your diet.

2. Invest in the quality of ingredients, particularly for

the products you use the m

ost.

3. Regularly measure and analyze the effects of food on

your system

. OB

JEC

TIV

ES

CO

MPA

SS

BIO

HA

CK

ER

’S N

UT

RIT

ION

M

AN

IFEST

O

10. Consider the environm

ent when m

aking choices,

both in the short and long term

.


BGL)

19

STRU

CTU

RE

AN

D FU

NC

TION

S O

F THE

DIG

ESTIV

E SY

STEM

19


BGL)

20

The digestive systemconsists of organs w

hose func-

tions involve digestion, nutrient

absorption, waste product rem

oval

and the formation of feces.

The digestive tract reaches from

the mouth all the w

ay to the

anus. The most im

portant parts

of the digestive tract in terms

of functions are the esophagus,

stomach and duodenum

in the

upper gastrointestinal tract and

the jejunum, ileum

, colon and

rectum in the low

er gastroin-

testinal tract. The digestive

system also includes the salivary

glands, pancreas, liver, spleen

and gallbladder, each with their

own role in digestion.

The main function of the digestive system

is to break down food and absorb

nutrients from the sm

all intestine into

the circulatory system. D

igestion can

be divided roughly into two functional

phases: mechanical digestion (the food

is broken into smaller pieces by chew

-

ing) and chemical digestion (enzym

es

break down food into m

olecules).

The importance of chew

ing for nutrient

absorption is often insufficiently con-

sidered. Eating slowly and chew

ing the

food thoroughly may create a greater

feeling of fullness and increase the

absorption of nutrients. 3

Another im

portant function of the

digestive system is the m

aintenance

of the body’s defense system against

pathogens. This is discussed in more

detail in the ”Microbiom

e” section.


BGL)

21

FOO

D’S JO

URN

EY THRO

UG

H TH

E BO

DY


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22


BGL)

23

PAR

TS OF TH

E D

IGE

STIVE

SYSTE

M

Stomach

The stomach is located

between the esophagus

and the duodenum in

the top left corner of the

abdominal cavity, im

medi-

ately below the diaphragm

.

The stomach contains tw

o

sphincters that control the

volume and m

ovement of

the stomach contents: the

lower esophageal sphincter

and the pyloric sphincter

allow the m

ass of food to

enter the duodenum.

The capacity of an empty adult stom

ach is approxi-

mately 75 m

illiliters (2.54 ounces). It can take in roughly

a liter of food. 4 The stomach secretes gastric juice

which contains horm

ones and enzymes necessary for

digestion, hydrochloric acid for breaking down food

and intrinsic factor (IF) required for the absorption of

vitamin B

12. 5

The acidity of gastric juice destroys harmful m

icro-

organisms present in food. H

owever, m

any people suffer

from a deficiency in the production of hydrochloric

acid due to stress, poor diet or harmful chem

icals. 6

Hypochlorhydria (the low

level of hydrochloric acid)

contributes to nutritional deficiencies, osteoporosis, 7

various infections, 8 and stomach cancer. The long-term

use of acid blockers may cause anem

ia, 9 vitamin B

12

deficiency, 10 and overgrowth of stom

ach and intestinal

bacteria. 11


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24

Enzyme / other

compound

Pepsin

Lipase

Intrinsic factor

(IF)

Mucin

Gastric

lipase

Function in the stomach

Breaks dow

n proteins into peptides

Breaks dow

n fats into fatty acids

Binds to vitam

in B12 and prom

otes its

absorption in the small intestine

Mucous m

atter that protects the

stomach lining from

damage

Breaks dow

n fats into fatty acids

Horm

one

Gastrin

Histam

ine

Cholecystokinin

Somatostatin

Gastric inhib

itory

pep

tide (G

IP)

Enteroglucag

on

Leptin

Ghrelin

Function in the stomach

Promotes the form

ation of hydrochloric

acid and increases gastric movem

ent

Contributes to the regulation of

stomach acidity through H

2 receptors

Curbs the em

ptying of the stomach

Inhibits the secretion of gastrin,

secretin and histamine in the stom

ach

-> slow

s down digestion

Inhibits the secretion of hydrochloric

acid and reduces gastric movem

ent

Inhibits the secretion of hydrochloric

acid and reduces gastric movem

ent

Regulates appetite

Stimulates appetite and prom

otes the

emptying of the stom

ach


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25

Small intestine

The small intestine is located

between the stom

ach and

the colon. The small intestine

forms a coil-like structure

roughly seven meters in

length. It is located in the

abdominal cavity, surrounded

by the colon. The small

intestine consists of the duo-

denum, jejunum

and ileum.

The small intestine receives

pre-digested food from the stom

ach and continues

to break down ingredients. The digestive process is

assisted by bile (formed in the liver but secreted

through the gallbladder) as well as pancreatic juice

which contains plenty of digestive enzym

es.

The small intestine breaks dow

n three main groups of

nutrients: proteins, fats and carbohydrates. Proteins

are broken down into peptides and am

ino acids. Fats

are broken down into fatty acids and glycerol. C

arbo-

hydrates are broken down into m

onosaccharides (for

example glucose) and starch into oligosaccharides.

Once broken dow

n, the nutrients are absorbed through

the intestinal wall. Thanks to the structure of the sm

all

intestine villi and microvilli, the surface area available

for nutrient absorption is enormous, roughly one half of

a badminton court. 12

Enzyme

Am

ylase

Lactase(not present or deficient in 75%

of the w

orld population)

Maltase

Sucrase

Function in the small intestine

Breaks dow

n carbohydrates into

shorter chains of saccharides or sugars

Breaks dow

n lactose into glucose

and galactose

Breaks dow

n maltose into glucose

Breaks dow

n sucrose into fructose

and glucose


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26

Horm

one

Cholecystokinin

Secretin

Vasoactive

intestinal

pep

tide (V

IP)

Enteroglucag

on

Glucag

on-like

pep

tide-1


• Stimulates gallbladder contractions

and intestinal m

ovements

• Stimulates the secretion of insulin,

glucagon and pancreatic polypeptides

• Stimulates the secretion of pancreatic

bicarbonate, enzym

es and insulin

• Curbs the m

ovements of the stom

ach

and sm

all intestine

• Inhibits the secretion of gastrin

• Relaxes the smooth m

uscles of the

intestine, and prom

otes the secretion

of w

ater and electrolytes in the

pancreas and sm

all intestine

• Releases other hormones from

the

pancreas, intestine and hypothalam

us

Inhibits the secretion of insulin

Promotes the secretion of insulin

Enzyme

Glucoam

ylase

Trypsin

Chym

otrypsin

Am

inopep

-

tidase and

dip

eptid

ase

Lipase (several

types) 13

Phospholip

ase

(several types) 14


Breaks dow

n glucose polymers (for

example starch) into glucose

Breaks dow

n proteins into amino acids

Breaks dow

n proteins into amino acids

Break dow

n polypeptides and

dipeptides into peptides and amino

acids

Breaks dow

n triglycerides into fatty

acids and glycerol

Breaks dow

n phospholipids into

fatty acids and other fat-soluble

substances


BGL)

27

Colon

The colon is located be-

tween the sm

all intestine

and the anus. It is roughly

1.5 meters long and consists

of the cecum, ascending

colon, transverse colon,

descending colon and

sigmoid colon. The colon

is located in the abdominal

cavity where it surrounds

the small intestine.

The functions of the colon include the maintenance

of the bacterial strain in the intestine as well as the

absorption of water and the rem

aining nutrients before

the feces move on to the rectum

. The vitamins absorbed

include K vitamins, thiam

ine (B1) and riboflavin (B

2). 15

The colon turns digested food into fecal matter. The

bacterial strain in the intestine feeds on the fiber mass

in the feces and produces fatty acids which are used as

a source of energy (see the “Microbiom

e” section for

more details). 16 The bacteria also help rem

ove waste

products and toxins.

The appendix is located below the cecum

in the colon. It

produces hormones that regulate eating (peptides). The

appendix acts as a storage space for beneficial bacteria17

and may offer protection from

some infections. 18 A

pop-

ular notion in medicine is that the appendix is unneces-

sary and may be rem

oved in the event of adulthood

appendicitis. Recent studies suggest that treatment

with antibiotics w

ill often lead to equally good results. 19

For example in Finland the prevalence of inflam

matory

bowel diseases (IB

D), such as ulcerative colitis and

Crohn’s disease, has nearly tripled in the past 15 years. 20

There is a link between the W

estern diet consisting of

large amounts of processed food and the developm

ent

of inflamm

atory bowel diseases. 21 These diseases m

ay

appear in genetically predisposed individuals due to

changes in the bacterial strain of the intestine and

disturbances in the imm

une response. According to the

latest research, these diseases are also linked to the

leaky gut syndrome and an environm

ental trigger

factors such as an infection. 22


BGL)

28

A diet that rem

oves potentially intestine-damaging

antinutrients (see the “Antinutrients”section for m

ore

details) and reduces inflamm

ation is usually very

beneficial for recovery from the illness. 23 Specifically,

the role of gluten24 in the developm

ent of IBD

and the

genetic link to celiac disease have been indicated in

recent studies. 25 Based on the review

of recent

research (2014), the majority of IB

D patients benefit

from rem

oving gluten from their diet. 26

Pancreas

The pancreas is located in the abdominal cavity, behind the stom

ach and next to the

spleen, surrounded by the duodenum. The pancreas is connected to both the sm

all

intestine and the gallbladder. The pancreas has two distinct functions: the endocrine

part that consists of millions of islets (2 %

of the pancreas) secretes hormones such as

insulin and glucagon, while the exocrine part (98 %

of the pancreas) boosts the

digestive process.


BGL)

29

Enzyme

Trypsinog

en

Chym

otryp-

sinogen

Carb

oxy-

pep

tidase

Pancreatic

lipase

Phospholip

ase

Pancreatic

amylase

Nucleases

Elastase

(several)

Function in the pancreas

Is converted into trypsin by entero-

peptidase28 in the sm

all intestine

Is converted into chymotrypsin by

enteropeptidase in the small intestine

(see small intestine)

Cleaves am

ino acids at the ends of

proteins

Breaks dow

n triglycerides into fatty

acids and glycerol

Breaks dow

n phospholipids into fatty

acids and other fat-soluble substances

Breaks dow

n starch and glycogen into

glucose

Break dow

n nucleic acids (DN

A and RN

A)

Breaks dow

n elastin and a few other

proteins into amino acids

Horm

one

Glucag

on

(from alp

ha

cells)

Insulin

(from b

eta

cells)

Somatostatin

(from d

elta

cells)

Pancreatic

polyp

eptid

e

(from g

amm

a

cells)

Function in the pancreas

• Raises the concentration of glucose

in the blood by converting glycogen

stored in the liver and m

uscles

• Lowers the concentration of glucose

in the blood by prom

oting its absorp-

tion into m

uscles and adipose tissue

• Other m

etabolic effects (see section

“B

lood sugar regulation” for more

details)

• Inhibits the secretion of insulin and

glucagon

• Inhibits the secretion of digestive

enzym

es

• Regulates the secretion functions

of the pancreas (endocrine and

exocrine)

• Increased secretion after eating ->

reduced appetite, less food eaten

27


BGL)

30

Liver

The liver is located in the

top right corner of the ab-

dominal cavity, im

mediately

below the diaphragm

, to the

right of the stomach. Below

the liver is the gallbladder.

Com

pared to other internal

organs, the liver has a double

blood supply via the portal

vein and the hepatic

arteries.This is indicative

of the importance of the

liver to the entire system.

The liver also contains the bile duct system w

hich

collects the bile produced by the liver. Bile ducts

generally refer to all ducts through which bile travels

from the liver to the gallbladder and duodenum

.

Main functions of the liver: 29

• Carbohydrate m

etabolism:

– Produces glucose from

amino acids, lactic acid

and glycerol

– B

reaks down glycogen into glucose

– Form

s glycogen from glucose

• Fat metabolism

:

– O

xidizes fatty acids into energy

– Produces large am

ounts of cholesterol, phospho-

lipids and lipoproteins (such as LD

L, HD

L, VLDL)

• Protein metabolism

:

– B

reaks down am

ino acids

– C

onverts toxic amm

onia into urea (urea cycle)

– Produces blood plasm

a proteins (including albumin)

– Produces am

ino acids and converts them into other

com

pounds

• Bile secretion

• Production of red blood cells and coagulation agents

• Storing glucose (glycogen), fat-soluble vitamins (A

, D,

K) and vitam

in B12, iron and copper


BGL)

31

Cleaning

and d

efense functions:

• Breaks dow

n several hormones (including insulin)

• Breaks dow

n and neutralizes toxins (detoxification)

• Removes (through urine) bilirubin released by red

blood cells

Liver disease mortality has tripled in the last 40 years. 30

Today's stressful work culture, alcohol, problem

atic

diet and other environmental burdens have led to

impaired liver function in som

e individuals. 31 Abdom

inal

obesity in particular contributes to the development

of fatty liver disease. 32 Various medicines also have a

significant role in the development of liver dam

age.

More than 900 m

edicines have been reported to cause

liver damage. O

ne half of all acute cases of liver failure

are caused by various medicines. 33 Som

e medicinal

herbal products may also be harm

ful for the liver. 34

The liver has an amazing ability to regenerate. Indeed,

it is the only internal organ that is capable of this. Even

when 75 %

of the liver has been destroyed, it may return

to a normal state. 35 The functions of the liver can be

supported through nutrition. This involves supporting

the cytochrome P450 enzym

e system w

hich is central to

the liver detoxification function. The system consists of

two distinct phases (1 and 2). 36

FAC

TH

epatitis C, fatty liver, an

d alcoh

ol

abu

se are the m

ost comm

on

causes of cirrh

osis of the liver.

Betw

een 10 an

d 20 p

ercent of

heavy d

rinkers w

ill develop

cirrhosis. N

early 88 000 peop

le

die of alcoh

ol related d

iseases.

It is the fou

rth lead

ing cau

se of

death

in th

e Un

ited S

tates.

Source: Stahre, M. &

Roeber, J. & Kanny, D

. & B

rewer, R.

& Zhang, X. (2014 ). C

ontribution of excessive alcohol consum

ption to deaths and years of potential life lost in the U

nited States. Preventing Chronic D

iseases 11: E109.


BGL)

32

ToxinsPhase 1C

onverting foreign matter into

harmless com

pounds. Supporting nutrients:

• Vitamin B com

plex• G

lutathione (the main

antioxidant in the liver)

• Branched-chain amino acids

(BC

AA

)• Flavonoids• Phospholipids• C

arotenoids• Vitam

in C• Vitam

in E• Selenium

, zinc, copper and

manganese

• Ubiquinone (coenzym

e Q10)

• Silybum m

arianum (M

ilk thistle)• A

rtichoke • Turm

eric• C

ruciferous plants (such as

broccoli)• G

rapefruit

• Alpha lipoic acid (A

LA)

• N-acetylcysteine (N

AC

)• C

alcium D

-glucarate• M

SM• A

mino acids:

– Glycine

– Taurine – G

lutamine

– Cysteine

– Methionine

• Ingredients that contain sulfur: – Egg – C

ruciferous plants – G

arlic and other onions

Phase 2

Including meta-

bolic byproducts, pesticides, envi-ronm

ental toxins, additives and m

edicines.

A w

ater-soluble molecule is

bound to the substance to be rem

oved in order for the com-

pound to be safely removed

through the intestine or the kidneys. Supporting nutrients:

Exit from

the bod

y:

Gallb

ladd

erK

idneys

FecesU

rine

Detoxification m

echanism of the liver


BGL)

33

Gallb

ladd

er

The gallbladder is located

below the right lobe of the

liver. It is a small organ,

approximately 8 centim

eters

in length, and its main func-

tion is to store the bile pro-

duced by the liver. The gall-

bladder and the hepatic duct

merge to form

the bile duct

which leads bile into the sm

all

intestine from the am

pulla

of Vater (a merging point

with the pancreatic duct). 37

Bile is secreted from

the gallbladder into the small

intestine during the digestive process. Bile facilitates

the formation of m

icelles which are essential for the

absorption of fats. Bile also has an im

portant role in the

absorption of fat-soluble vitamins (A

, D, E and K) and

the recycling of bilirubin in the body. 38 Bile acids func-

tion in a manner sim

ilar to hormones, participating in

metabolism

(energy balance, regulation of fat meta-

bolism and glycem

ic control). 39

Deficiency in the production of bile and bile acids m

ay

cause significant health problems such as excess w

eight

and insulin resistance. 40 The gallbladder may also form

gallstones due to indigestion or imbalanced diet. For

instance a deficiency in the production of bile salts in the

liver, in combination w

ith a diet rich in cholesterol, may

be a predisposing factor for the formation of gallstones. 41

Risk factors contributing to the formation of gallstones

include excess weight, rapid w

eight loss, constipation

and the decreased intake of fiber and nutrients (folate,

magnesium

, calcium and vitam

in C). A

dietary supplement

of vitamin C

may prevent the form

ation of gallstones. 42

Melatonin m

ay also be used to prevent the formation

of gallstones and possibly even treat cholelithiasis. 43

Ingredients and compounds that prom

ote the production

of bile and

bile acid

s as well as the flow

of the bile are:

• Soluble fiber

(for example from

oats)

• Phenolic compounds

(for example from

artichoke)

• Turmeric

• Flavonoids

• Orange

• Dandelion

• Bitters


BGL)

34

MIC

RO

BIO

ME

The microbiom

e refers to the colonies of symbiotic

(both parties benefit from each other), com

mensal

(one party unilaterally benefits from the other) and

pathogenic (illness-causing) micro-organism

s. These

colonies exist for example on the skin's surface, on the

mucous m

embrane of the m

outh, the conjunctiva and

the intestine.

It is estimated that there are 500–1000 distinct bacterial

species living in the intestine. The most com

mon

bacterial species in the intestine are Bacteroides,

Blostridium

, Fusobacterium and B

ifidobacterium. O

ther

known strains include Escherichia and Lactobacillus. 46

The Bifidobacterium

and Lactobacillus strains are

typically present in probiotic products due to the fact

that these are most w

idely studied. 47

The functions of the bacteria in the intestine include

breaking down carbohydrates (ferm

entation) that the

body cannot otherwise digest. This process creates

short-chain fatty acids which are used for energy in

the organism. For exam

ple butyrate is utilized by the

surface cells of the intestine, propionate by the liver

and acetate by muscle cells. 48

Therefore, the condition of the intestine also has a

significant influence also on energy production. The

intestinal bacterial strain also contributes to the

absorption of K vitamins, B

vitamins and som

e minerals

(magnesium

, calcium and iron), the production of bile

acids as well as the im

mune system

. Furthermore, it

acts as a protective wall against various pathogens. 49

FAC

TD

id you know

that only 40–50 % of

the cells in your system are of hum

an

origin? The other 50–60 % is m

ade up

of the cells of the bacteria, fungi and

micro-organism

s living in your body. 44

In terms of genes, the d

ifference is

much greater – for each hum

an gene

there are 100 micro-organic genes. 45


BGL)

35

Antib

iotics affect the bacterial strain

of the intestine A

single course of antibiotics can affect as much as 30 %

of the entire bacterial flora of the intestine and can throw

off the bacterial balance for six months up to tw

o years. 50

How

ever, antibiotics are necessary when a harm

ful patho-

genic bacterium, such as Salm

onella, Shigella, Cam

pylo-

bacter or Yersinia, has entered the intestine. Alongside

viruses, these bacteria are also the most com

mon

causes of traveler's diarrhea and intestinal infections.

Depending on the individual’s bacterial balance, the

liberal use of antibiotics may cause predisposition to

diarrhea51 and the clostridium

difficile infection52 as

well as overgrow

th of other harmful bacteria. 53 The

increased use of antibiotics has also resulted in an in-

crease in antibiotic resistant bacteria around the world. 54

THE D

EVELOPM

ENT O

F A

NTIB

IOTIC

RESISTAN

T BA

CTERIA

1. Antibiotic is given to

farm anim

als to keep them

healthy

2. Antibiotic protects anim

al against know

n strains of bacterial infection

3. Mutated form

of bacteriaresists antibiotic,

contaminates m

eat4. H

umans are infected by

mutant bacteria after

consumption of infected m

eat 5. Same antibiotics given to

humans has no effect as the

pathogen is already imm

une


BGL)

36

Gut-b

rain axisThe gut-brain axis refers to the neurological and

biochemical connection betw

een the enteric nervous

system of the intestine and the central nervous system

.

The intestinal microbiom

e (bacterial strain) is known to

affect the function of the imm

une system, the nervous

system, 55 behavior, 56 stress tolerance, 57 m

ood58 and

issues such as anxiety and depression. 59 In the past

two decades in particular there has been a grow

ing

understanding of the significance of the intestine for

the well-being of the brain.

The brain comm

unicates with the intestine via tw

o dis-

tinct autonomic branches of the nervous system

: the HPA

axis (hypothalamus – pituitary gland – adrenal gland) and

the sympathetic nervous system

– adrenal gland axis

which regulates the lym

phatic system of the intestine. 60

It is important to understand the continuous nature of

the comm

unication between the brain and the intestine

and the bilateral regulatory mechanism

s involved. A

good example of this is a strong em

otional reaction

that causes “butterflies in the stomach.”

61 Conversely,

the intestine sends the brain information about the

food eaten and its effects on the intestine.

GU

T-BRA

IN A

XIS

The intestine affects the

brain

The brain affects the intestine

Gut-brain axis

Cooperation betw

een the m

icrobiome and the intestine


BGL)

37

The first signs of impaired brain function m

ay also be

detectable in digestion – the impaired secretion of

pancreatic enzymes, w

eak gallbladder activity and

the general impairm

ent of intestinal balance and

function. 62

Vicious circle

The bilateral nature of comm

unication between the

brain and the intestine may form

a so-called vicious

circle (circulus vitiosus).

The continuous inflamm

atory condition or imbalance

of the intestine may cause deterioration of the links

between the enterocytes on the surface of the

intestine, causing gut permeability. Sim

ilarly, impaired

brain function or stress-related hyperactivity of the

sympathetic nervous system

undermines the function

of the vagus nerve. 63 This impairs the function of the

imm

une system and reduces blood circulation in the

intestine which in turn increases the grow

th of harmful

fungi and bacteria in the intestine. 64 They can damage

the surface tissue of the intestine and aggravate gut

permeability (leaky gut syndrom

e). 65 66

A continuous low

-grade inflamm

ation of the system

may also aggravate gut perm

eability. 67 68 This results in

the production of cytokines (inflamm

atory messenger

substances) in the intestine. 69 Due to gut perm

eability,

the messenger substances are able to enter the

circulation and the brain via the blood-brain barrier.

VICIO

US C

IRCLE


BGL)

38

The inflamm

ation causes the blood-brain barrier to

also become perm

eable, which in turn activates the

connective tissue cells of the brain, also known as

microglia cells. 70 The result is a chronic inflam

matory

condition of the brain that impairs brain function and

may cause anxiety and depression. 71

Thus completing the vicious circle w

hich will get w

orse

unless corrective measures such as those outlined in

this book are implem

ented.

INFLA

MM

ATORY C

YCLE


BGL)

39B

RISTOL STO

OL C

HA

RT


BGL)

40

STOO

L CO

LOR

DEFEC

ATION

POSITIO

N

Light to medium

brown

Norm

al

YellowG

allbladder problem or parasitic infection (G

iardia)


BGL)

41

HY

PER

SEN

SITIVITY

AN

D TO

XIN

S

41


BGL)

42

Many ingredients

affect the digestive

system both positively or negatively. A

llergenic foods,

toxins occurring naturally or artificially in food, and

intestinal bacteria reacting to food all represent unique

challenges. On the other hand, m

any ingredients

reduce the inflamm

atory reaction of the intestine,

facilitate the digestive process or provide materials

necessary for tissue regeneration.

Allerg

enic and hyp

ersensitivity-inducing

food

sA

food allergy is an adverse imm

une response to a

particular protein in the food. The imm

une system

treats the foreign protein as harmful, causing a quick

antibody response (imm

unoglobulin E). Food allergies

unrelated to the imm

unoglobulin E reaction, such as

celiac disease and enterocolitis, are more rare. Factors

that may increase the likelihood of allergies include

the liberal intake of antibiotics in early childhood, 72

the allergenic diet of the mother, 73 certain vaccines

74 75

and particularly the adjuvants thereof 76 as well as

various chemicals (such as pesticides containing

dichlorophenol). 77

The foods that most com

monly cause allergic reactions

are nuts (tree nuts), milk products, cereal products,

egg, fish and shellfish, as well as peanut, soy and other

legumes. Together they represent 90 percent of all

food allergens. Food allergies are often found during

childhood and they may disappear w

ith age. Allergic

reactions to food are usually quick and intense

compared to hypersensitivity reactions w

hich involve

symptom

s that are milder and m

ore varied. 78

Typical allerg

ic reactions

to food includ

e:

• Nettle rash

• Itchy skin

• Difficulties sw

allowing

• Runny or blocked nose

• Sneezing

• Nausea and vom

iting

• Abdom

inal pain


BGL)

43

The causes of food-related

hypersensitivity reactions are: 79

• Digestive m

alabsorption

• General digestive disorders

• Increased gut permeability

• Imm

unological reactions (imm

unoglobulins)

• Toxins (additives and natural compounds) 80

• Psychological reactions

Food hypersensitivity may also be caused by the

histamine, tyram

ine or other biogenic amine present

in the food (chocolate, red wine, tuna or ferm

ented

ingredients such as cheese). In some cases, food (for

example tom

ato or pineapple) may release histam

ine

in the body. This is referred to as Histam

ine Intolerance

Syndrome (H

IS). 81 Individuals with H

IS typically have

a low level of diam

ine oxidase, an enzyme that

metabolizes histam

ine in the system. 82

This is something to consider if tests do not show

a

clear root cause but the individual still suffers from

symptom

s. Typically histamine increases the heart

rate and causes nasal congestion and flushing.

Histam

ine may also cause intestinal sym

ptoms such as

diarrhea and abdominal pain, as w

ell as neurological

symptom

s such as dizziness and headaches. Tyramine

may trigger a m

igraine attack. 83 Intense histamine

reactions may be prevented w

ith antihistamines or

enzyme preparations containing diam

ine oxidase.

ALLERG

IC REA

CTIO

N

Allergen

Initial contact w

ith allergen

B cell

Plasma cell

Released lgE antibodiesM

ast cell

lgE -reseptori

Allergen

Subsequent contact w

ith allergen

Granule H

istamine and

other chemicals

Allergic reaction


BGL)

44

Foods rich in histam

ine or other vasoactive amines:

• Wine, alcoholic cider, beer and other ferm

ented

alcoholic drinks

• Fermented foods (sauerkraut, w

ine vinegar, soy sauce,

kefir, yogurt, kom

bucha)

• Aged cheeses

• Processed meat products (sausage, ham

, salami,

bacon)

• Smoked anim

al products

• Dried fruit

• Nuts (w

alnut, cashew, peanut)

• Yeast (promotes histam

ine production in food)

• Products made from

wheat

• Eggplant, spinach and tomato

• Certain types of fish such as m

ackerel, tuna,

anchovies and sardines

Foods that release histam

ine in the system:

• Banana

• Chocolate and cocoa

• Cow

’s milk

• Papaya

• Pineapple

• Citrus fruits

• Strawberry

• Nuts

• Tomato

• Spinach

• Pork

• Egg white (raw

)

• Food additives

Diam

ine oxidase b

lockers:

• Alcohol

• Black tea

• Energy drinks

• Green tea

• Yerba maté

NH

2

HN N


BGL)

45

ToxinsM

any foods contain useful compounds such as

vitamins, m

inerals, trace elements and fatty acids, but

also unnecessary or harmful com

pounds, i.e. toxins.

Whether or not they cause sym

ptoms depends on the

nature of the toxin, the toxin levels in the plant eaten

and the individual's sensitivity to various substances.

Proper processing methods can often reduce the

level of harmful substances. For exam

ple, the false

morel m

ushroom contains gyrom

itrin, a

hazardous cytotoxin; but gyromitrin is

water-soluble and can be rem

oved by

blanching. Thus, it is possible to avoid

naturally-occurring toxins in food by

selecting and processing it properly.

Pesticides are used in the food produc-

tion industry to prevent plant diseases,

to control the effects of pests such as

weeds, insects and m

ites, and to

regulate growth.

Toxins that have adverse effects

on the bod

y include:

• Heavy m

etals

• Dioxins and PC

B com

pounds

• Organotin com

pounds such as PVC

• Microplastics

• Volatile organic compound (VO

C) em

issions

• Radioactive compounds

• Mycotoxins

• Carcinogens

• Xenoestrogens which im

itate

the effects of estrogen

• Antinutrients

• Certain pesticides

• Certain fertilizers

• Residues of medicinal products

• Other harm

ful organic

compounds


BGL)

46

XE

NO

ESTR

OG

EN

S

Xenoestrogens imitate the effects of estrogen in the

body. They can be synthetic or naturally-occurring

compounds. Typical sources of xenoestrogens are

plastic bottles and containers, hygiene products and

cosmetics, teflon pans, shop receipts and canned food.

For example polycarbonate (PC

) plastic may release

bisphenol A (B

PA) w

hich has been associated with

endocrine disorders and a weakened im

mune

system. 84 B

PA and phthalates have epigenetic

effects (activating certain genes). 85 One can cut

their consumption of these w

ith smart choices

86

for example by discontinuing the use of plastic

water bottles. 87

Products containing xenoestrogens: 88

• Intensively farmed m

eat

• Canned food

• Plastics and plastic cling film

• Styrofoam cups and containers

• Pesticides

• Paints, varnishes and solvents

• Many hygiene products

• Phytoestrogens (estrogens derived from plants)

• Synthetic fragrances

• Contraceptive pills and sperm

icides

• Cosm

etics (including hair dyes)

• Detergents

• Air fresheners


BGL)

47

AN

TINU

TRIE

NTS

Antinutrients are natural or synthetic com

pounds

that prevent nutrients from being absorbed, and m

ay

cause health problems. It is therefore useful to know

which foods contain them

and how food can be

processed to minim

ize their harmful effects.

Antinutrients are often found in plant roots and seeds,

nuts, legumes and nightshades. A

ll plants have protec-

tive mechanism

s. The purpose of antinutrients is to

protect the plant from external factors such as bacteria,

molds, insects and pests. Indeed, it m

akes sense for

the protective measures of plants to also cause

intestinal problems.

LectinsLectins are carbohydrate-binding proteins that appear

in plants and animals. Lectins protect plants from

various micro-organism

s such as insects and pests. 89

The roots and seeds of plants are particularly rich in

lectins. 90 Foods containing lectins include legumes

(beans, peas, lentils, soybeans, peanuts), cereals

(according to animal studies, w

heat germ agglutinin or

WG

A m

ight be particularly harmful to health), 91 92 pota-

toes, nuts and seeds.

Lectins have the ability to bind with the surface cells

of the digestive tract. This may cause increased gut

permeability and disruptions in digestion. 93 Raw

kidney

beans are particularly toxic. They contain high levels of

KERNEL C

OM

POSITIO

N


BGL)

48

hemagglutinin, a substance that has the ability to cause

red blood cells to agglutinate.

It has been suggested that a link exists between lectins

and some autoim

mune diseases such as rheum

atoid

arthritis. 94 According to one research hypothesis, lectins

may cause leptin resistance (cf. insulin resistance) that

may contribute to the developm

ent of obesity and

metabolic disorders. 95

PhytatesPhytic acid is present in plants in salt form

, i.e. phytates.

Phytic acid can be found in the seeds of cereals and

legumes as w

ell as nuts. Phytic acid forms chelates w

ith

zinc, manganese, copper, iron and m

agnesium and m

ay

therefore impair the absorption of these m

inerals. 96

Typically the bacterial strain of the intestine contains

few phytase enzym

es which are able to break dow

n

phytates.

Cyanog

enic glycosid

esC

yanogenic glycosides consist of a sugar molecule

bound to a cyano group via a glycosidic bond. They

are so-called phytotoxins which function as a part of

the plant's defense system. Edible plants that contain

significant amounts of these com

pounds include

cassava and sorghum. Phytotoxins can also be found

in bamboo shoots, alm

onds, and the seeds of plums,

cherries, peaches and apricots. 97

Oxalates

Oxalates are com

pounds consisting of oxalic acid

and anions, salts or esters. Oxalic acid is a poisonous

substance that may dam

age the intestinal wall and

cause kidney stones by forming calcium

oxalate

crystals. 98 Plants rich in oxalate include spinach, parsley,

wood sorrel 99 and rhubarb as w

ell as beetroot, black

pepper, cocoa beans, cereals, legumes (particularly

soybeans) and nuts. 100


BGL)

49

Saponins

Saponins are glycosides consisting of steroids

and triterpenes. They were nam

ed after their ability

to form soap-like foam

y structures in solutions.

They are an essential part of the plant's defense

system. 101 Saponins are found in vegetables such

as soybeans, beans, peas, as well as quinoa, oats,

asparagus, licorice root, sunflower seeds and

ginseng.

Saponins have several beneficial effects (including

anti-carcinogenic and imm

une system stim

ulat-

ing). 102 On the other hand, saponins have harm

ful

digestive effects (impaired absorption of proteins

and minerals, particularly in the case of soybeans) 103

and hypoglycemic effects (sharp drop in blood

sugar).

Glycoalkaloid

sG

lycoalkaloids are organic compounds bound w

ith

various sugar groups. They are naturally-occurring

poisons in certain plants and their purpose is to

protect these plants from anim

als. Nightshades

generally contain various amounts of glycoalkaloids.

A typical exam

ple is the solanine found in potatoes.

It is poisonous when ingested raw

in large quantities

(breaks down cell m

embranes

104 and inhibits

cholinesterase, i.e. the functioning of substances that

break down acetylcholine, etc.). Potato skins m

ay

cause intestinal damage, particularly w

hen fried

and consumed regularly for long periods of tim

e. 105

Raw green tom

atoes also contain high levels of

glycoalkaloids (tomatine). 106

Prolamins

Prolamins are nitrogen-storing proteins found in

cereals. Prolamins are rich in glutam

ine and proline

(amino acids). They include gliadin (a part of the w

heat


BGL)

50

gluten protein), hordein (barley), secalin (rye), avenin

(oat) and zein (corn). The core parts of oats and rice

grains contain relatively low levels of prolam

in.

Prolamins cause intestinal dam

age particularly in

individuals suffering from celiac disease. C

eliac disease

involves gliadin attaching itself onto the surface of the

epithelial cells in the intestine and releasing zonulin

which causes gut perm

eability by damaging the tight

junctions between the epithelial cells. 107 In healthy

individuals, the effect of gliadin on gut permeability

is lesser although perceptible. 108

Goitrog

ensG

oitrogens are substances that interfere with the

iodine storage process of the body. Goitrogens include

soybeans, 109 pine nuts, peanuts, linseeds, spinach,

peaches, strawberries, and plants of the B

rassica genus

such as broccoli, Brussels sprouts, cauliflow

er, radishes,

kale and Chinese cabbage, as w

ell as rapeseeds and

horseradishes. 110

More so than food, the m

ain cause of the goitrogenic

effect in the body is due to goitrogens such as heavy

metals, insecticides, dioxin, PC

B, and several m

edicines

such as NSA

IDs and cholesterol m

edicines. 111

Phytoestrogens

Phytoestrogens are plant-derived xenoestrogens

(substances that imitate estrogen) that affect the

functions of the endocrine system. The highest level

of phytoestrogen in food is found in soybeans. Other

sources include legumes, alfalfa, vegetable oils

(rapeseed/canola and sunflower), cereal products

and processed meat products. 112

Phytoestrogens bind to estrogen receptors113 and thus

may interfere for exam

ple with the fem

ale menstrual

cycle. It is recomm

ended that pregnant wom

en or

those trying to become pregnant avoid phytoestrogens

due to their estrogenic effects. The use of soy-based

infant formula is also not recom

mended. 114


BGL)

51

Phytoestrogens were previously believed to have an

effect on male fertility and testosterone levels.

How

ever, a meta-analysis study on the subject

published in 2010 did not indicate negative or

positive effects on fertility or testosterone levels

in the blood. 115

Enzyme inhib

itorsEnzym

e inhibitors are molecules that occur naturally

in some plants. They interfere w

ith the function of

various digestive enzymes. For exam

ple, protease

inhibitors that inhibit the function of trypsin and pepsin

can be found in raw soybeans. 116 A

mylase inhibitors,

high levels of which are found in kidney beans, are

another example of enzym

e inhibitors. Am

ylase

inhibitors interfere with the breakdow

n and absorption

processes of starch and other complex carbohydrates

in the digestive system. 117

Method

s of reducing

antinutrients

118 119 120

• Sprouting

• Soaking (adding lactic acid bacteria, diluted

hydrogen peroxide, iodine, vinegar or baking soda to

the soaking w

ater may boost the soaking process,

e.g. for rem

oval of phytates)

• Boiling

or blanching

(reduces oxalate levels, etc.)

• Cooking

(significantly reduces lectin and oxalate

levels)

• Lactic acid ferm

entation (significantly reduces

phytotoxins in cassava and phytic acid in cereal

products)

It is recomm

ended to combine several m

ethods to

achieve the desired effect. 121 The condition of the

intestinal mucous m

embranes m

ay be improved by

using lactic acid bacteria, 122 colostrum, 123 glutam

ine124

and silica. 125


BGL)

52

REDU

CIN

G PH

YTATE LEVELS USIN

G VA

RIOU

S METH

OD

SProcess ofquinoa preparation

Cooking

(25 minutes, 100°C

/ 212°F)

Soaking

(12–14 hours, 20°C / 68°F)

and cooking

Fermenting w

ith whey

(16–18 hours, 20°C / 68°F)

and cooking

Sprouting

(30 hours, 30°C / 86°F),

soaking, lacto-fermenting

and cooking

Phytatereduction

15–20 %

69–77 %

83–88 %

97–98 %

Source: Reddy, N. R. et al. (2001). Food Phytates. C

RC Press.


BGL)

53

FOD

MA

P CA

RB

OH

YD

RATE

S

The acronym FO

DM

AP is derived from

“Fermentable

Oligo-, D

i-, Mono-saccharides and Polyols”. In

practice it means carbohydrates that are particularly

suitable for fermentation by the bacteria in the colon.

Fermentation produces short-chain fatty acids (SC

FA)

that have significant health-promoting effects

126

(see section “Microbiom

e” for more details).

On the other hand, the ferm

entation process

forms gases in the intestine, potentially causing

bloating and flatulence. The FOD

MA

P carbo-

hydrate restrictions are particularly suitable for

individuals suffering from irritable bow

el syndrome

(IBS). 127 The recom

mended restriction for IB

S is

less than 10 grams per day. 128

EXAM

PLES OF FO

DM

AP FO

OD

S


BGL)

54FO

DM

AP C

ATEGO

RIES


BGL)

55

FAC

TOR

S AFFE

CTIN

G

THE

MIC

RO

BIO

ME

55


BGL)

56

The bacterial strain of the intestine

changes quickly whenever dietary adjustm

ents are

made. Studies on m

ice have found that upon changing

the diet, the microbiom

e may change overnight. Sim

ilar

changes also take place in humans but the exact tim

e

span is currently not known. 129 Sw

itching to a more

intestine-friendly diet has brought positive results in

the treatment of chronic inflam

mation, obesity and

gut permeability. 130

Gut perm

eability refers to the changed state of the epithe-

lial cells on the surface of the intestine. Norm

ally nutrients

are absorbed through the epithelial cells. How

ever, some-

times, the cells and the tight junctions betw

een them start

to “leak” and allow harm

ful substances into the circulation.

Celiac disease is a typical exam

ple of an autoimm

une

disease involving gut permeability. Increased gut perm

e-

ability (leaky gut syndrome) is one of the key factors in

the development of autoim

mune diseases. H

owever,

whether it is a cause or an effect is currently not know

n. 131

SO-C

ALLED

LEAKY G

UT


BGL)

57

Ad

d these to sup

port the m

icrobiom

e:

• Fermentable fibers, i.e. prebiotics

132 133

– For exam

ple inulin, pectin and oligofructose

• Fermented foods (see section “Probiotics” for m

ore

details) 134 135

• Resistant starch136 137

– Found for exam

ple in green bananas, cooked and

subsequently refrigerated rice and potatoes as w

ell

as cereals

• Polyphenols138

• Dark chocolate (contains polyphenols and

ferm

entable fibers) 139

• Pistachios140

• Probiotics (certain bacterial strains, particularly

soil-based ones)

Avoid

these to protect the m

icrobiom

e

• Antibiotics (unless absolutely necessary for the

treatm

ent of illness) 141

• Pesticides containing glyphosate (including

Roundup) 142

– U

sed as a pesticide particularly on cereals,

genetically modified soybeans and corn

– M

eat from anim

als that have fed on the plants

mentioned above

– M

ay be one of the main factors contributing to the

development of celiac disease

143

• Smoking

144

• Alcohol 145

• Chronic stress

146

• Continuous negative thoughts and feelings

147 148


BGL)

58

PRO

BIO

TICS

Probiotics refer to living microbes that have positive

effects on health. The benefits become apparent

through the balancing of the microbiom

e in the diges-

tive tract. Probiotic bacteria can be created in labora-

tory conditions or used as soil-based organisms (SB

O).

Probiotics have num

erous health benefits that have

been w

idely stud

ied in m

eta-analysis studies:

• Alleviating constipation

149

• May help in the treatm

ent of acute diarrhea150

• Preventing traveler's diarrhea (particularly

Saccharomyces B

oulardii) 151

• Facilitating the treatment of irritated bow

el

syndrome

152

• Stopping the progress of inflamm

atory intestinal

diseases, may facilitate recovery (particularly

Vivomixx probiotic) 153 154

• Facilitating recovery from non-alcoholic fatty liver

disease155

• May prevent a com

mon cold

156

• Preventing and treating diarrhea caused by antibiotics157

Probiotics availab

le from food

:

• Sauerkraut and other fermented vegetables

158

• Fermented vegetable juices

• Kefir

• Kombucha

• Kimchi

• Natto

• Tempeh

• Jun tea (fermented tea beverage)

RE

CO

MM

EN

DA

TIO

NProbiotics in the book’s bonus m

aterials:



BGL)

59

PRE

BIO

TICS

Prebiotics refer to indigestible fiber compounds such

as oligo- and polysaccharides used as a growth

medium

by the bacterial strain of the intestine. The use

of prebiotics promotes the grow

th of benign probiotic

bacteria such as bifidobacteria and lactic acid bacteria

in the intestine. The intake of prebiotics may have

positive effects on the absorption of trace elements, 159

the imm

une system, 160 blood pressure, and the

reduced risk of colon cancer. 161

Prebiotics availab

le from food

The table shows the foods richest in prebiotics. H

igh

levels of prebiotics can also be found for example in

potato starch which has been introduced in recent

years as a dietary supplement to support the bacterial

balance of the intestine. Potato starch is rich in

resistant starch which is beneficial to the m

icrobiome. 162

In addition to general prebiotic health benefits,

resistant starch has been shown to have beneficial

effects on insulin sensitivity and obesity as well as

hunger regulation both in rodents163 164 165 and

humans. 166 167 168 169

Inulin and oligofructose are prebiotics that promote

the well-being of the intestine. They also have health

benefits similar to those of dietary fiber.

The ratio of inulin to oligofructose per 100 g170

Chicory root

Jerusalem artichoke

Dandelion leaves

Garlic

Leek

Asparagus

Banana

41.6 g / 2.9 g

18 g / 1.5 g

13.5 g / 10.8 g

12.5 g / 5 g

6.5 g / 5.2 g

2.5 g / 2.5 g

0.5 g / 0.5 g


BGL)

60

ME

THO

DS TH

AT SU

PPOR

T DIG

ESTIO

N

Review

eating hab

its• C

hew carefully

• Avoid stress at m

ealtimes

• Spend at least 20 minutes eating

• Avoid drinking liquids during m

eals

(dilutes stom

ach acids)

Review

foods that sup

port d

igestion

• Fresh carrot juice (supports intestinal mucous

m

embranes)

• Celery juice (prom

otes intestinal movem

ents and

alleviates constipation)

• Level of hydrochloric acid (betaine hydrochloride, HC

L)

• Carm

inatives reduce gas in the intestine:

– O

range, fennel, ginger, cinnamon, cardam

om, cilantro,

caraway, licorice, oregano, parsley, pepperm

int oil,

rosemary, sage, lem

on balm, dill, thym

e, garlic

• Bitters stim

ulate the production of stomach acids and

digestive enzym

es:

– Jerusalem

artichoke, Angelica sylvestris root, yellow

gentian, Angelica archangelica root

• Other foods that support digestion:

– A

loe vera, pineapple, chia seeds, chlorella, sauerkraut,

currants, Iceland moss, cham

omile, cranberries, oats,

meadow

sweet, blueberries, oregano, chaga m

ush-

rooms, papaya, linseeds, horse radishes, lingonberries,

psyllium, rhubarb root, plantago, rosehip, spirulina,

sea buckthorn, raspberry leaf, wheatgrass, valeriana

Review

dietary sup

plem

ents that supp

ort d

igestion

• Hydrochloric acid and pepsin

• L-glutamine:

– M

aintains the condition of the intestinal mucous

mem

brane

– Repairs gut perm

eability

• Silica and silicic acid-carmellose gel:

– Protects the m

ucous mem

brane of the stomach

• Magnesium

• Vitamin B

12

• Vitamins A

, D and E:

– Im

prove the regeneration of mucous m

embranes

• Phospholipids and lecithin:

– Prom

ote the absorption of fats

• Digestive enzym

es


BGL)

61

FOO

D PR

EPA

RATIO

N M

ETH

OD

S

61


BGL)

62

Choosing a food

preparation method

carefully can have a significant effect on the quality

and absorbability of the resulting meal, as w

ell as the

amount of any harm

ful compounds in it.

No single preparation m

ethod is perfect. Some

ingredients are best eaten raw, w

hereas in many cases

proper preprocessing improves nutrient absorption

and significantly facilitates the function of the digestive

system.

A balanced m

ixed diet consists of both cooked and

fresh ingredients. The benefits and disadvantages of

cooking complem

ent each other when executed

properly.

Quality-m

inded food preparation methods im

prove

flavor, retain precious nutrients and reduce the amount

of harmful com

pounds formed w

hen the food is treated

in high temperatures.

Favor the follow

ing p

reparation m

ethods:

• Slow cooking

• Boiling

• Stewing

• Steaming

• Oven-baking slow

ly

• Sous-vide

• Raw food

• Fermentation

• Frying with w

ater

+


BGL)

63

A

void the follow

ing p

reparation m

ethods:

• Frying at temperatures higher than 140 °C

(285 °F)

• Stewing in tinfoil

• Grilling

• Cooking in the m

icrowave oven

• Flambéing

• Smoking

• Deep frying

Harm

ful bacteria, viruses and parasite eggs are

destroyed during cooking. Heating also breaks dow

n

certain harmful com

pounds. For example, the oxalic

acid level in spinach is reduced when heated, and the

potentially carcinogenic compounds in cham

pignons

break down w

hen the mushroom

s are adequately

cooked.

Some nutrients are lost upon heating. For exam

ple,

many of the proven beneficial agents in broccoli are

destroyed when heated. 171 The levels of w

ater-soluble

Vitamins B

and C are reduced w

hen the ingredients are

boiled. Many m

inerals are also dissolved in cooking

water. Steam

ed food retains its nutrients significantly

better.

Cooking m

ay improve the absorption of certain

nutrients. The beta-carotene in carrots and lycopene

in tomatoes are absorbed m

ore efficiently once

cooked. 172 Only 4 %

of the beta-carotene in a raw

carrot is absorbed. Pureeing and cooking may

increase the absorption rate fivefold. On the other

hand, carotenoids may becom

e less beneficial when

cooked.

The Maillard reaction (brow

ning) improves the flavor

of food but impairs the absorption of proteins. 173

The reaction forms com

pounds that produce brown

color and flavors that are central to the color and taste

of many foods (M

RP compounds). The M

aillard reaction

starts at approximately 140 °C

(285 °F). The Maillard

reaction also produces carcinogenic compounds w

hen

the temperature exceeds 180 °C

(355 °F). 174

–


BGL)

64

CO

OK

ING

AN

D H

AR

MFU

L C

OM

POU

ND

S

Harm

ful compounds form

in food at high temperatures.

These include glycotoxins (advanced glycation end-

products, AG

Es), heterocyclic amines (H

CA

s), polycyclic

aromatic hydrocarbons (PA

Hs) and acrylam

ide (AA

).

Food that contains high levels of cooking-induced

toxins is harmful because it increases oxidative stress,

raises the levels of inflamm

atory biomarkers and

weakens the arterial w

alls. 175 Thus it can increase the

risk of diabetes and cardiovascular diseases. 176

Cut the intake of glycotoxin-rich foods such as full fat

cheese, butter, bacon, sausage and processed meat.

Acrylam

ide, formed during the brow

ning of vegetables,

has a distinctive yellow or dark brow

n color. The toxins

formed w

hile frying fat and protein-rich foods are more

harmful than those form

ed while frying carbohydrate-

rich foods. 177

Instead of frying, consider boiling. For example, a

chicken breast fried for 8 minutes form

s more than 6

times the am

ount of harmful glycotoxins com

pared to

a chicken breast boiled for an hour. Temperature, not

cooking time, is key.

Tinfoil is typically used for stewing m

eat or fish on a

grill or in an oven. Stewing in tinfoil reduces the

formation of glycotoxins and H

CA

s, but the amount

of aluminum

released into the food is up to 6 times

the amount considered a safe daily upper lim

it. 178


BGL)

65

MA

RIN

AD

ES

Throughout history, food has been marinated in herbs,

fats, citrus fruit, vinegar and alcoholic beverages such

as wine and beer to preserve the food and im

prove its

flavor. Studies have also found that marinades affect

the amount of harm

ful compounds form

ing in cooked

food.

Red

ucing harm

ful comp

ounds b

y marinad

ing:

• The amount of H

CA

s is reduced by up to 90 % w

hen

the m

eat is marinated for 4 hours or m

ore in alcoholic

beverages and strong spices such as garlic, ginger,

thym

e, rosemary and chili, 179 or w

hen food is

m

arinated for 6 hours or more in beer 180

• Cherries, blueberries, blackcurrants, plum

s and

kiw

ifruit used in marinades effectively reduce

the am

ount of HC

As

181

• Adding vitam

in E to the marinade reduces the

am

ount of HC

As

182

• Adding vitam

in C reduces the am

ount of

glycotoxins

183

• Adding turm

eric diminishes the effect of

glycotoxins

184

• Frying in extra virgin olive oil produces the least

H

CA

s compared to other oils such as rapeseed oil 185

• The amount of A

GEs can be reduced by using sour

ingredients such as lem

on juice and vinegar in the

m

arinade186

• The amount of potentially carcinogenic substances

can be reduced by adding glucose during brow

ning187

• The amount of acrylam

ide in potatoes can be

reduced by blanching them

before frying188

• Adding am

ino acids such as glycine and glutamine

to the dough before baking reduces the am

ount of

acrylam

ide by up to 90 %189


BGL)

66

SOU

S-VID

E

With the sous-vide m

ethod, food is prepared under

water in a sealed vacuum

bag while m

aintaining careful

control over the temperature.

Benefits of the sous-vid

e method

:

• Close control of the tem

perature-induced changes

of ingredients

• Cooking tem

perature can be reduced

• Cooking tim

e can be increased

• Pathogens can be minim

ized through pasteurization

• Precooking extends the shelf life and makes cooking

quicker and easier

• Flavors, nutrients and liquids are retained better

(particularly in the case of vegetables such as

carrots) 190

Disad

vantages of the sous-vid

e method

:

• Sous-vide bags may release toxins

• Sous-vide bags are expensive and not ecological

To ensure safety, attention should be paid to the

recomm

ended cooking temperature and tim

e of the

chosen ingredient. As a rule of thum

b, cooking at a

minim

um of 55 °C

(131 °F) for an hour or more is usually

sufficient to destroy pathogens such as Listeria,

Salmonella, H

elicobacter pyroli and Trichinella.

Try comb

ining m

ustard seed

s and

broccoli in a sous-vid

e bag

.

Eating fresh, uncooked broccoli with

a meal reduces the m

utagenic effect

of HC

As. 191 This is thanks to broccoli’s

sulphur-rich compounds w

hich are

normally w

eakened upon cooking.

The effects of the compounds can be

retained when using sous-vide by

adding mustard seeds into the bag. 192

TIP


BGL)

67

Food that has been properly precooked, rapidly cooled

and kept refrigerated in an unopened sous-vide bag

will usually keep for at least a w

eek, or several months if

frozen. Adding m

arinades or vitamins C

or E193 to the

sous-vide bag will extend the shelf life due to reduction

of the oxidation of ingredients. Favor bags that do not

contain BPA

s, phthalates or plasticizers. Bags m

ade out

of polyethylene or silicon are usually the safest.

DIY

sous-vide

If you are not yet ready to invest in a sous-vide cooker, you can

test the technique at home by using com

mon utensils. You just

need a thermom

eter, a cooler box and a watertight ziplock bag.

Place the food in the ziplock bag. Lower the bag into the w

ater

and squeeze the air out of the opening. Close the bag just

before the opening reaches the water surface. Fill the cooler

box with w

ater that is 2 degrees (35 °F) warm

er than the target

temperature. Low

er the bag into the water and close the lid.

Check the w

ater temperature every 20 m

inutes. If needed, add

warm

water to m

aintain the target temperature. A

fter a suffi-

cient cooking time, rem

ove the bag from the w

ater and enjoy.

RE

CIPE Sold to Fred Block Block (#G

J57MBG

L)

68

PRE

SERV

ING

In the course of history, a wide variety of m

ethods has

been used to preserve food. In recent decades the

food industry has made significant developm

ents in

food additives and preservatives as well as introducing

new processing m

ethods. In practical terms m

ost of us

preserve food in a refrigerator, freezer or pantry on a

regular basis. In addition to this, the lifespan of various

ingredients can be extended with sm

art choices of

storage material, correct preservation m

ethods and

high quality health-promoting preservatives.

Avoid using photodegradable m

aterials such as plastic

containers for preserving food. Favor ceramics, m

etal

and glass.

Recom

mend

ed ap

proaches to p

reservation:

• Protecting from light in dark or tinted containers

• Protecting from heat for exam

ple by utilizing a root

cellar or refrigerator

• Protecting from air in an airtight container or vacuum

bag

• Drying and freeze-drying

• Sterilizing at high temperatures

• Preventing oxidation with strong spices

• Preventing oxidation with vitam

ins C and E

• Preserving in a modified atm

osphere, honey, sugar,

alcohol, vinegar, lem

on juice, salt or oil


BGL)

69

EN

SUR

ING

THE

SUFFIC

IEN

T IN

TAK

E O

F NU

TRIE

NTS

To a large extent, nutrient intake guidelines are based

on population-wide studies regarding the frequency

of deficiencies and certain illnesses caused by poor

nutrition. 194 How

ever, these guidelines do not necessarily

reflect an individual's optimal nutritional level w

hich

can vary considerably due to genetic and epigenetic

factors. Mutations are constantly taking place in

each one of us. These mutations can cause unique

differences in the DN

A sequence. 195

From the view

point of dietetics and nutrition, these dif-

ferences can alter the individual requirements of certain

trace elements and vitam

ins. In many cases, m

utations

directly affect the coenzyme function of vitam

ins and

trace elements (for exam

ple zinc, vitamin B

6 or choline)

and the requirements for these nutrients in the body. 196

Assessing the individual nutritional requirem

ents

should therefore always be the first priority for

designing dietary recomm

endations.

Dietary reference

values

Lower intake level

Averag

e

requirem

ent

Recom

mend

ed

intake

Op

timal intake

Description

The minim

um am

ount required

to prevent deficiency. Not

sufficient to maintain good

health and nutrition.

The nutrient amount that m

eets

the average requirements of

general population or a specific

population group.

The nutrient amount that m

eets

the nutritional needs of nearly all

healthy individuals.

The individual's current optimal

nutrient amount that helps to

achieve the best possible state

of health.


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70

Nutrient levels depend greatly on unique absorption

rates. It is not possible to take this factor into account

when drafting general dietary guidelines. If the

digestive functions are not performing, nutrients

are not absorbed to the extent perhaps expected.

Optim

al nutrient intake should therefore begin by

improving digestive processes.

Bruce A

mes, an A

merican professor of biochem

istry

and molecular biology, has studied cancer and

aging over the course of several decades. According

to Am

es’ triage theory of micronutrients and aging,

the body uses the nutrient reserves of various internal

organs to maintain short-term

health in a state of

malnutrition. For exam

ple, in the event of iron

deficiency, the body uses the iron reserves of the

liver to maintain norm

al bodily functions. Long-term

deficiency of minerals and vitam

ins weakens the body

and causes DN

A and m

itochondrial damage. 197 This

may lead to cancer and the acceleration of aging.

Am

es’ recomm

endation for longevity is to meet the

micronutrient requirem

ents at all stages of life. 198

NU

TRIENT A

BSO

RPTION


BGL)

71

Micronutrient

Iron

Vitam

in B12

Vitam

in D

Iodine

Frequency of deficiency

Particularly in developing

countries and some vegan

individuals. Celiac disease,

Crohn’s disease and pregnancy

are predisposing factors.

Particularly in vegans but

increasingly comm

on for

other diets as well.

Deficiency occurs particularly

in the northern hemisphere

where sunlight is scarce.

A serious public health problem

in the developing world, but

as much as approx. 40 %

of the

people in the world are at risk.

Availability from

food and other rem

arks

Blood, bovine liver, oysters,

mussels, beef, sardines, dark

green vegetables.

Vitamin C

promotes the

absorption of iron.

Bovine liver, sardines, salm

on,

eggs, soil.

The sun, fish, fish oil and

mushroom

s. Sufficient intake

from food alone is difficult.

Seaweed (particularly kelp/

kombu), seafood and egg yolk.

Impoverished soil is a predispos-

ing factor for iodine deficiency.

Health problem

s caused by deficiency

The most com

mon nutrient deficiency

in the world. C

auses anemia, suscep-

tibility to infections, respiratory prob-

lems, hair loss, m

uscular problems,

headaches, heart problems, fatigue, etc.

Causes pernicious anem

ia, fatigue,

dementia and depression. Increases

the risk of coronary artery disease

and osteoporosis.

Predisposing factor for osteopo-

rosis, infections, diabetes, cancer,

cardiovascular diseases and various

neurological diseases.

Predisposing factor for hypothy-

roidism and goitre. D

eficiency

during pregnancy predisposes the

child for cretinism.

The most com

mon m

icronutrient deficiencies and

their availability in food


BGL)

72

Micronutrient

Selenium

Mag

nesium

Zinc

Vitam

in K2

Frequency of deficiency

Mild deficiency is com

mon.

Mild deficiency is very com

mon

around the world. M

agnesium

deficiency is particularly comm

on

in diabetic individuals.

Mild deficiency is relatively com

-

mon particularly in vegans and the

elderly. The low level of hydrochlo-

ric acid in the stomach is a predis-

posing factor for zinc deficiency.

“The forgotten vitamin.” A

large proportion of people are

deficient in vitamin K2. O

ne of

the leading causes for this defi-

ciency is the use of antibiotics.

Availability from

food and other rem

arks

Brazil nuts, w

ild salmon, kidneys,

mutton, egg yolk. Im

poverished

soil is a predisposing factor for

selenium deficiency.

Dark green vegetables, cocoa, nuts

and seeds. Regulates the function-

ing of more than 300 enzym

es in the

body. Impoverished soil is a predis-

posing factor for deficiency.

Insects, oysters, calf liver, beef,

pumpkin seeds, m

utton. Regu-

lates the functioning of more than

200 enzymes in the body.

Natto, m

iso, sauerkraut,

grass-fed butter, roe,

fermented foods in general.

Intestinal bacteria produce a

small am

ount of vitamin K2.

Health problem

s caused by deficiency

Increased risk of inflamm

atory dis-

eases, cardiovascular diseases and

cancer. Impaired im

mune response

and activation of thyroid hormones.

Predisposing factor for cardio-vas-

cular diseases, diabetes, hyper-

tension, fibromyalgia, osteoporo-

sis, constipation and stress.

Predisposing factor for poor

condition of skin, hair and nails,

weakened im

mune system

and

fertility problems.

Predisposing factor for tooth

decay, dental plaque, osteo-

porosis and artery calcification.


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73

ME

ASU

RIN

G TH

E STATE

O

F NU

TRITIO

N

73


BGL)

74

French chemist and physicist N

icholas

Clém

ent (1779–1841) introduced the concept of the

calorie in the early 1800’s. 199 Calorie is French and refers

to a unit of energy that raises the temperature of 1 kg

of water by one degree centigrade. The term

gained

popularity in measuring the energy content of food

at the beginning of the 20th century. 200 How

ever, the

official term kilojoule is used in nutrition research and

discourse as the unit of energy provided by food.

The importance of certain trace elem

ents such as

iron, iodine and zinc was realized as early as the 19th

century. In his research, French chemist Jean-B

aptiste

Boussingault (1801–1887) proved that iron is an essential

nutrient for human beings. Iodine deficiency w

as

understood to cause goiter and cretinism – conditions

in which the thyroid produces an insufficient am

ount of

thyroxine. In France, schoolchildren were given iodine

tablets to prevent goiter. In 1912, Cam

bridge University

scientist Frederick Hopkins (1861–1947) discovered that

in addition to macronutrients, hum

an beings need so-

called accessory factors to support the functions of the

body. 201 Later these nutritional factors became know

n

as vitamins.

The concept of micronutrients w

as introduced

in the 1930's in the context of trace elements

required by plants. Research on the

recomm

ended levels of micronutrient intake

and their significance for health began in the

1940's. According to com

prehensive studies,

micronutrient deficiencies w

ere very comm

on

in the industrialized countries. The proposed

solution to this problem included introducing fish

liver oil and modifying everyday food item

s (e.g.

adding iodine to salt). 202

The biohacker measures the functions of his/her

body in relation to nutrition to acquire information

about blood cells, vitamins, m

icro- and

macronutrient levels, the m

icrobiological status of the

intestine, special genetic traits and any food-related

hypersensitivities or allergies.

Measuring

the nutritional statusIt is w

ise to find out what your nutritional starting point

is before making any significant dietary changes or

investing in supplements. H

ave your nutrient levels and

key blood values measured. Even if you feel healthy,

getting tested may be beneficial for prevention.


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75

• Levels of micronutrients and trace elem

ents

– From

blood

– From

hair

– From

urine

• Fatty acids

– From

blood

• Am

ino acids

– From

blood

• Heavy m

etals

– From

blood

– From

hair

Testing for food

allergies and

hyp

ersensitivitiesIdentifying the foods that are harm

ful or detrimental

to the function of the body is particularly important.

Eliminating these m

akes for significantly better physical

and psychological performance and, above all,

improved overall health.

Testing for food

allergies:

• Trial elimination diet

• Skin prick test

• IgE and lgG antibody tests

• Open food challenge (m

ilk and cereals)

Analyzing

the intestinal function and the

microb

iome

The intestinal function and bacterial balance of an

individual can change very rapidly. These changes are

linked to several illnesses that could be prevented or

treated effectively by analyzing the functionality and

microbiological balance of the intestine. Physical and

psychological performance is also strongly linked to

the condition of the intestine.

Dig

estion analyses:

• Com

prehensive digestion analysis

• Measuring gut perm

eability and malabsorption

• Measuring the possible sm

all intestinal bacterial

overgrow

th (SIBO

)

• Measuring stom

ach acid and enzymes

• Testing for Helicobacter pylori

Microb

iome analysis:

Helpful bacterial strain

• Harm

ful bacterial strain

• Yeast fungi

• Am

oebas and other parasites


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76

GE

NE

TESTS

Gene tests can be used to identify increased individual

risks of various illnesses which are then taken into

account when m

aking lifestyle choices. It is important

to understand that your lifestyle (including your diet)

controls the function of your genes. Not all genes are

constantly active. Epigenetics (the activation or deacti-

vation of genes by factors external to the genome)

can be perceived for example in the increased or

decreased function of certain genes due to environ-

mental factors such as diet.

Nutrigenom

ics involves the study of the effects of nutri-

tion on the function of genes. For example, researchers

at the Norw

egian University of Science and Technology

(NTN

U) have found that cutting sugar consum

ption (to

less than 40 percent of the energy content of the meal)

can lower the risk of cardiovascular diseases, dem

entia,

some types of cancer and diabetes. 203 G

enes affect

metabolism

in a comprehensive w

ay. Because of this,

it would be a m

istake to expect that a particular diet

(such as a low-fat or low

-carbohydrate diet) would

produce the same results for everyone.

Listed b

elow are som

e gene variants that are

worth noting

in terms of d

iet:

Variant APO

E4 of the APO

E gene

• Apolipoprotein E (A

POE) is crucial for fat

m

etabolism, particularly for breaking dow

n

lipoproteins (including LD

L).

• Types 3/4 and especially 4/4 are associated with

high cholesterol levels, carotid artery disease and

A

lzheimer's disease. 204

• Although the cognitive processes of

individuals w

ith a type 4 variant deteriorate

faster than usual, their brain function early

in life is enhanced, particularly in the

hippocam

pus. 205

Variant Pro12Ala of the PPA

RG

2 gene

• PPARG

(Peroxisome Proliferator-activated

Receptor G

amm

a) is a nuclear protein

that has an effect on obesity.

• The Ala type is associated w

ith a

low

ered risk of developing type

2 diabetes. 206


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77

• How

ever, a study conducted on mice found that for

individuals w

ith this variant, a high-fat diet increased

obesity m

ore rapidly and thus formed a predisposing

factor for diabetes. 207

Variants IVS4G

>T and

IVS3C

>T of the TC

F7L2 gene

• TCF7L2 is a protein transcription factor.

• These variants are associated with an increased risk of

developing type 2 diabetes. 208

Variant Trp64A

rg209 of the B

3AR

gene and

variant Gln27G

lu210 of the B

2AR

gene

• Beta-adrenergic receptors have a significant effect

on energy production and the function of the

sym

pathetic nervous system.

• These variants are associated with obesity.

Variant rs9939609(A) of the FTO

gene

• FTO =

fat mass and obesity-associated protein

• Individuals with a type A

variant have a significantly

increased risk of obesity and developing type 2

diabetes. 211 212

Variant rs4988235 of the MC

M6 g

ene

• Affects the production of the lactase enzym

e (LCT).

• Individuals with a T type variant usually tolerate

lactose.

• The C/T type variant is associated w

ith obesity. 213

• Individuals with a C

/C type variant are likely to be

lactose intolerant. 214

Variants HLA

-DQ

2 and HLA

-DQ

8 of the HLA

-DQ

gene

• HLA

-DQ

genes encode certain proteins as a part of

the im

mune system

.

• These variants are strongly associated with celiac

disease. 215

Variant A118G

of the OPR

M1 g

ene

• The OPRM

1 gene encodes opioid receptors.

• The type G variant can significantly increase alcohol

dependency

216

Variant I148M of the PN

PLA3 g

ene

• This variant of the PNPLA

3 gene related to fat

m

etabolism slow

s the breakdown of triglyceride fats

in the liver and thus prom

otes the onset of fatty liver

disease. 217


BGL)

78

Variant 164A>

C of the C

YP1A

2 gene

• Caffeine, m

ycotoxin and paracetamol (am

ong

others) are broken dow

n in the liver mainly by the

C

YP1A2 enzym

e.

• Each individual's CYP1A

2 enzyme system

functions at

a different rate.

• Individuals with a type C

variant have a slow enzym

e

system

. For these individuals, drinking coffee can

increase the risk of heart attack214 and/or high blood

pressure. 219

Variants C677T and

A1298C

of the MTH

FR g

ene

and variant A

66G of the M

TRR

gene

• Methylene tetrahydrofolate reductase (M

THFR) is

an enzym

e needed to convert folic acid and certain

other form

s of folate into methylfolate (5-M

THF).

Folic acid can be found in vitam

in supplements and

vitam

in-enriched foods.

• Individuals with these variants are unable to efficiently

convert folic acid into active folate. This results in

a high hom

ocysteine level, a known risk factor for

cardiovascular diseases, particularly in individuals w

ith

variants C

677T and A66G

. 220

• Switching from

folic acid to more efficient m

ethyl-

folate is recom

mended.

Variant A1 (Taq

1A p

olymorp

hism) of the A

NK

K1

gene

221

• AN

KK1 (ankyrin repeat and kinase domain containing

1) is fundam

entally linked to the dopamine D

2

receptor (D

RD2), i.e. rew

ard and motivation.

• A m

utation in this gene is a predisposing factor for

addictive behavior (alcohol, tobacco, sugar,

gam

bling, opiates). 222

• The A1 allele is especially found in obese (B

MI >

30)

individuals. 223

Variant rs1229984 of the AD

H1B

gene

• Accelerates the conversion of alcohol into

acetaldehyde (a m

ore rapidly developing hangover).

• Individuals with this variant have a

low

ered risk of developing alcoholism. 224

Mutation of the A

LDH

2 gene in

isoenzyme A

LDH

2-2

• Significantly lowered isoenzym

e ALD

H2-2

activity (typically found in N

orth Asia).

• A predisposing factor for adverse effects

from

alcohol and alcohol poisoning. 225


BGL)

79

RE

VIE

WIN

G N

UTR

IEN

TS

79


BGL)

80

“Everything should b

e m

ade as sim

ple as possible, but not sim

pler.” – A

lbert Einstein (1879–1955)


BGL)

81

Dietary changes should be im

plemented

with care. For instance, studies indicate that current,

popular extreme diets can lead to m

icronutrient defi-

ciencies. 226 On the other hand, ordinary hom

e-cooked

food may not fulfill dietary guidelines, either.

In this chapter we give guidelines for better, m

ore

nutrient-rich choices for individual ingredients. Low

quality ingredients are relatively easy to rule out by

applying a few core principles. To paraphrase

Michael Pollan, the Knight Professor of Science and

Environmental Journalism

at UC

Berkeley: “D

o not buy

anything your grandmother w

ould not have recognized

as food 50 years ago.” This quickly eliminates

convenience foods and the lowest quality products.

The rule of thumb is that the closer the food is to

its original state, the more likely it is to have health-

promoting properties. M

eta-analyses have found that

organically produced ingredients contain significantly

more antioxidants and less heavy m

etals and pesticides

than non-organic ingredients. 227

IND

IVID

UA

LITY

NU

TRIEN

TD

ENSITY

QU

ALITY


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82

BIO

HA

CKER´S KITC

HEN

Herb garden

Extensive spice rack

Titanium frying pan

Berries and gam

ein the freezer

Water filter

Dark glass bottles

Powerful blender

Plenty of vegetables in the refrigerator

Coffee grinder

Boiler

SousVide-cooker

Accessible utensils

Induction cookerEnergy-efficient refrigerator


BGL)

83

SALT

In the Mediterranean countries, salt w

as once

considered as valuable as gold. Soldiers of the Roman

legion were partially paid in salt. It w

as referred to as

salarium argentum

, “salt money”. This is also w

here the

English term “salary” originates from

. The Latin word

“sal” is also thought to be the origin of the Roman

word “salute,” w

hich in turn is associated with the

Arabic “salaam

,” meaning “peace.”

The global average salt intake in 2010 was around 10

grams per person per day. A

round 80 % of total salt

intake is so-called hidden salt that can be found in

several processed foods (such as grain and meat

products). For example bread can have as m

uch

salt as potato chips.

Cutting the consum

ption of table salt and hidden salt is

generally recomm

ended, as is using mineral salt w

hich

is rich in potassium and m

agnesium. Favoring m

ineral

salt makes it possible to low

er blood pressure without

cutting salt consumption. 228 It should be noted that


BGL)

84

although excessive intake of salt is strongly associated

with high blood pressure, insufficient salt intake is a

health risk that is even more serious. 229

High quality salt enhances flavors, preserves food and

maintains the fluid balance of the body. Sodium

is

essential to the body for carrying nerve impulses,

maintaining m

uscle function and regulating fluid

balance and blood pressure. Chloride is needed for

digestion and respiration.

Natural salts are produced either by evaporating sea-

water or by m

ining ancient sea sediments. Favor coarse

salt crystals and grind them at hom

e using a salt mill.

Consider the possible risk of heavy m

etals (including

nickel) or plastic particles from poor quality salt m

ills

contaminating the salt. The quality of the salt also

depends on the cleanliness of the sea and the area in

which the salt is handled.

Several countries add iodine to table salt to address

the iodine deficiency problem. H

owever, salt is not the

best source of iodine. For example, one teaspoon of

kelp provides as much iodine as one pound of iodine-

enriched sea salt.

Favor:

• Purity-tested, unrefined sea salts

• Mineral salts

• Pink salts sold under various names (H

imalayan salt,

rose salt, rock salt, halite)

• Black salts

• Herbam

are seasoning

• Rare specialty salts (bamboo salt, river salt)

A

void:

• Com

mon refined salt and table salt

• Seasoned salt (with m

onosodium glutam

ate, MSG

)

Mix tog

ether several different typ

es

of salt and dried herbs (such as rose-

mary, basil and m

int), if desired. This

increases the nutritional density and

aromas of the salt used.

TIP

– +


BGL)

85

SUG

AR

In the United States, the average person consum

es

more than 126 gram

s of sugar per day. That is more

than twice the recom

mendation for daily intake by the

World H

ealth Organisation. A

round 70–80 % of this

sugar is so-called hidden sugar. It is plentiful in many

processed foods such as yogurt, juice, soda, cold cuts,

pizza, soy sauce, mayonnaise and m

any convenience

foods.

Com

pared to cane sugar, white refined sugar contains

no trace elements or m

inerals. White refined sugar can

interfere with the absorption of calcium

, magnesium

,

zinc and iron. It also consumes the body’s supplies

of trace elements and m

inerals, as sugar metabolism

requires several different trace elements.

The excessive use of white sugar is associated w

ith

numerous m

etabolic disorders such as type 2

diabetes and metabolic syndrom

e, 230 disrupted fat

metabolism

and systemic inflam

mation, cardiovascular

diseases231 232 233 and A

lzheimer’s disease. 234 235 In

addition, sugar and fructose strain the live. 236 What is

worse, studies have found that sugar causes physical

dependence. 237

We recom

mend replacing w

hite sugar with alternatives

that contain trace elements, and avoiding sources of

hidden sugar such as flavored yogurt, juice, soda and

convenience foods.

Honey

Favor:

• Unheated and unfiltered

• Unprocessed local honey, produced in

an unpolluted area and collected from

a single farm

• Varietal honey (for example buckw

heat,

m

anuka, tualang)

• The darker the color, the better

+


BGL)

86

The lower age lim

it for honey consumption is generally

12 months because of the higher risk of infants devel-

oping botulism caused by C

lostridium botulinum

due

to underdeveloped intestinal flora. Honey has yielded

good results in the treatment of acute coughing in

children238 239 as w

ell as in allergy desensitization

therapy.

Crystallized

sugars

Favor:

• Coconut sugar

• Whole cane sugar (unrefined and processed as little

as possible, often sold under m

ore unusual names

such as Indian, rapadura, kokuto or m

ascobado

sugar).

A

void:

• Bleached sugar

• Brow

n sugar (partially bleached raw cane sugar, also

sold under m

ore unusual names such as m

uscovado,

dem

erara or molasses sugar)

• Baking sugar (including icing sugar, soft brow

n sugar,

vanillin sugar)

• Fructose

Herb

honey

Mix genuine vanilla, spirulina or for

example nettle seeds in honey. H

oney is

a wonderful preservative and the spices

or herbs mixed in it give a nice touch to

its flavor. RE

CIPE

+–


BGL)

87

Hig

h intensity sweeteners

and sug

ar alcohols

Favor:

• Birch-based xylitol

• Green stevia (leaves of the w

hole plant)

A

void:

• GM

O xylitol

• Erythritol

• Sorbitol

• Steviol glycoside extracts (white stevia)

• Aspartam

e

• Acesulfam

e K

Syrups

Favor:

• Maple syrup

• Coconut syrup

• Yacón syrup

• Kitul palm (caryota urens) syrup

• Spruce tip syrup

A

void:

• Fructose-glucose syrup (corn syrup)

• Agave, sugar syrup, flavor syrups

Other

Use as sw

eetener when need

ed:

• Luo han guo (monk fruit)

• Lucuma

• Nopal cactus (prickly pear)

• Inulin

• Licorice root

+–

+–


BGL)

88

SPICE

S

Spices are used to add flavor and preserve food.

Spices can be strongly flavored or aromatic plant parts,

components extracted from

plants, or minerals.

Many spices and herbs have both health-prom

oting

and illness-preventing qualities. Several spices also

stimulate the function of digestive system

.

Flavor and scent are sourced from the oxidizing and

vaporizing plant parts. Therefore, ground spices

gradually lose their flavor and any medicinal effects.

Whole spices keep for approxim

ately two years,

whereas ground spices keep for six m

onths or so;

however, the flavor m

ay suffer much sooner.

Favor:

• Wild vegetables and w

ild spices

• Fresh ginger and turmeric

• Garlic and onions

• Chili, cayenne and black pepper

• Ceylon cinnam

on, cardamom

, caraway, fennel and

bay leaves

• Rosemary, oregano, thym

e, dill, tarragon, coriander,

m

int, basil, parsley and sage

• Maintaining your ow

n miniature herb garden near a

w

indow or on a balcony

• Purchasing organic spices whole (not ground)

A

void:

• Highly irradiated spices

• Expired spice shakers that have been constantly

exposed to light, heat and m

oisture

+–


BGL)

89

• Many spices such as peppers can easily go m

oldy if

handled directly over the cooktop

Coum

arin is an aromatic com

pound found naturally

in many plants. Its m

ain source in food is cinnamon.

In Europe and the United States, C

hinese cassia

(cinnamom

um cassia) is the m

ost comm

on type of

cinnamon used, and it contains large quantities of

coumarin. The rare, m

ore expensive Ceylon cinnam

on

(cinnamom

um zeylanicum

) contains very little coumarin.

Coum

arin is toxic to the liver (hepatotoxic), although to

reach the toxicity level one would have to regularly

consume m

ore than two tablespoonfuls daily. In 2004

the European Food Safety Authority (EFSA

) set a

tolerable daily intake for coumarin at 0.1 m

g per

one kilo of body weight per day. The regular liberal

use of cinnamon is not recom

mended.

Alzheim

er’s disease is most com

mon in W

estern Eu-

rope, and North A

merica is close behind. The use of

turmeric m

ight provide some protection against neuro-

logical disorders. 240 It may also have a positive im

pact

on several inflamm

atory illnesses such as arthritis241 242

and ulcerative colitis. 243 Turmeric also has antibacterial,

antiviral and antifungal properties in humans. 244 It m

ay

also have a cancer preventive effect. 245 246


BGL)

90

AN

IMA

L PRO

DU

CTS

When consum

ing animal products, favor quality over

quantity. Eat a wide variety of anim

als and their parts.

Using the entire anim

al for food by “eating from nose

to tail” provides a wide variety of nutrients, for instance

in the form of bone broth and offal. Favor intelligent

preparation methods that enhance flavor and nutrient

absorption as well as reduce the am

ount of harmful

compounds. U

se more spices and not just for garnish.

This promotes digestion and provides the system

with

anti-inflamm

atory compounds.

Meat

The consumption of m

eat is a divisive topic. The

consumption of intensively farm

ed meat has been

linked to various illnesses in numerous studies. O

n the

other hand, high quality animal products can be one of

the most nutrient dense elem

ents of a diet. The higher

you are in the food chain, the more the links below

affect the quality and nutrient density of your food.

The animal’s genetics, environm

ent, diet, freedom

of movem

ent, quality of drinking water, veterinary

medicines used and m

any other factors have a signifi-

cant impact on the fatty acid com

position of the meat,

the amount of nutrients or possible harm

ful substances

in it and the effect the food has on the body.

Meat products have different health im

pacts depend-

ing on the animal and the farm

ing method used. The

liberal consumption of highly processed m

eat may

increase the risk of bowel cancer, 247 type 2 diabetes, 248

stroke, 249 esophageal cancer 250 and gastric cancer. 251

The demographic group that consum

es the most

processed meat products has a higher m

ortality rate

than the group that consumes the least. 252 The risks

vary depending on the animal species. For instance,

compared to beef, bison m

eat, has not been found to

cause an increase in low-grade inflam

mation. 253 254 In

addition, the meat from

grass-fed animals has a better

fatty acid composition and contains m

ore antioxidants

than intensively farmed m

eat.

Unbalanced anim

al consumption (for instance, only

favoring muscle m

eat) can cause an amino acid

imbalance in the body. M

uscle tissue is rich in

methionine, the excessive consum

ption of which has

been found in animal tests to increase oxidative stress

and to accelerate aging. 255 256 257 Muscle tissue is scant

in glycine, an essential amino acid that is plentiful in


BGL)

91

collagen-rich animal parts. These include connective

tissue, bone marrow

and skin. Some connective tissue

containing glycine can also be found in minced m

eat.

The harmfulness of m

ethionine may w

ell be related to

the lack of glycine in our diets. In animal tests, glycine

has been found to have lifespan-extending qualities258

and similar effects are probable in hum

ans. 259

The preparation method used for the m

eat is of utmost

importance. In addition to harm

ful AG

E and PAH

com-

pounds (see the section titled “Cooking and harm

ful

compounds”), the m

eat's heme iron causes oxidation

upon heating and promotes the form

ation of cancer-

causing nitro-samine com

pounds. 260

W

hen using m

eat, favor the following

princip

les:

• Eat a wide variety of anim

al parts (including bones,

bone m

arrow, tongue, connective tissue and offal

such as liver and heart)

• Eat various types of animals

• Favor grass-fed animals, gam

e and indigenous

breeds (Finncattle, H

ighland cattle, bison and sheep)

• Hunt your ow

n meat or arrange for a direct

connection to the origin of the m

eat

• Avoid intensively farm

ed meat, sausages and cold cuts

• Favor long cooking times at low

temperatures,

i.e. slow

cooking and boiling

• Avoid high tem

peratures, i.e. frying, grilling and deep

frying

• When consum

ing meat, add spices that support

digestion and absorption (such as herbs, peppers,

ginger and turm

eric) and foods that support absorp-

tion (such as pineapple, papaya and sauerkraut)

CU

TS OF B

EEF

+


BGL)

92

FishA

ccording to general dietary guidelines fish is recom-

mended for nutrition and should be consum

ed at least

twice per w

eek. Fish is rich in healthy fatty acids, trace

elements, vitam

ins and amino acids. N

umerous

studies have indicated that fish is an excellent source

of omega-3 fatty acids and vitam

in D. The consum

ption

of fish is associated with a low

er risk of cardiovascular

diseases.

Environmental toxins such as dioxins and PC

Bs are

concentrated in fish fat. The fattier the fish, the higher

the level of toxins. The highest levels of mercury can

generally be found in sharks, swordfish and bigeye

tuna. Toxins become concentrated in long-lived and

large predatory fish.

In 2013 more than 90

countries signed the

Minam

ata convention in

Japan. The convention

prohibits the import and

export of mercury and

mercury-containing products. 261 The convention also

limits m

ercury emissions for exam

ple by prohibiting the

introduction of new m

ercury mining sites. It has been

estimated that as a result of the M

inamata convention,

the mercury levels of fish w

ill fall within decades. Toxic,

carcinogenic substances are largely released into the

environment by hum

an industrial activity (such as coal-

fired electricity generation, smelting and the incinera-

tion of waste).

According to several studies, the benefits of eating fish

exceed any disadvantages involved. 262 Liberal fish con

sumption m

ay reduce the risk of developing coronary

artery disease, 263 lung cancern264 and type 2 diabetes. 265 266

Fish oil (and fresh fish) raises the adiponectin level

in the body, 267 Adiponectin deficiency can be a

predisposing factor for obesity, metabolic syndrom

e

and other metabolic disorders. A

diponectin has anti-

inflamm

atory and oxidative stress preventive effects. 268


BGL)

93

W

hen using fish, favor the follow

ing p

rinciples:

• Eat the whole fish and use the nutritionally valuable

guts for fish stock

• Eat various types of fish that contain few chem

icals

and heavy m

etals (see the image on the follow

ing

page)

• Favor wild fish and supplem

ent your diet with

organically farm

ed fish

• Catch your ow

n fish or arrange for a direct connection

to the origin of the fish

• Avoid intensively farm

ed fish, processed fish products

and deep fried fish products

• Favor long cooking times at low

temperatures,

i.e. slow

cooking and boiling

• Avoid high tem

peratures, i.e. frying, grilling and

deep frying

• When consum

ing fish, add spices that support

digestion and absorption (such as herbs, peppers,

ginger, dill, turm

eric and coriander)

• You can alleviate any impact of the heavy m

etals

contained by the fish by adding seaw

eed, chlorella

and coriander

The health imp

act of wild

fish comp

ared

to farmed

fish: 269 270 271

• Wild fish has a higher level of om

ega-3 and more

trace elem

ents and vitamins

• Wild fish contains few

er poor quality fat compounds

• Antibiotics, horm

ones, PCB

, neurotoxins, pesticides

and other toxins have been found in farm

ed fish

• Wild fish m

ay contain more m

ercury than farmed fish

+


BGL)

94

Safe to eat 2–3tim

es per w

eek

Flounder Shrim

pSalm

on (farmed)

Com

mon sole

Octopus/squid

Crayfish and crab

SardineW

hitefishH

erringM

ussels, clams

and oystersTroutC

od

LOW

Safe to eat app

rox. once p

er week

PerchLobster A

tlantic salmon

Burbot

Seabass*M

onkfish*A

tlantic halibut Tuna (canned, Skipjack)

MO

DE

RA

TE

Safe to eat 1–2tim

es per m

onth

PikeYellow

fin tuna Tuna (canned, A

lbacore)

HIG

H

Avoid

Bigeye tuna

Swordfish

VE

RY

HIG

H

See the WW

F or the Seafoodwatch lists of seafood species to avoid (overfishing etc). Favor M

SC certified fish.

Mercury levels in seafood


BGL)

95

Crustaceans and

molluscs

Two w

arring New

Guinea tribes agree on a cease-fire to

do trade: the coastal tribe offers crustaceans and in re-

turn receives root vegetables from the tribe inhabiting

the highlands. The nutritional value of crustaceans and

molluscs has been w

ell known historically. For instance

oysters have been used as an aphrodisiac.

Crustaceans usually include crabs and lobster. M

olluscs

include clams, oysters, snails and cuttlefish. Shellfish

has been used as a food item for over hundreds of

thousands of years especially in the coastal regions (for

example in the M

editerranean).

Oysters are by far the m

ost nutrient rich of the

molluscs. O

ysters contain the most zinc in proportion

to their weight. For instance, four m

edium-sized

oysters provide 33 mg of zinc, an enorm

ous amount

of selenium, vitam

ins of the B com

plex, vitamin E,

copper, as well as proteins and om

ega-3 fatty acids. 272

Other nutritious species include clam

s, mussels,

lobsters and snails. It should be noted that the ever-

popular shrimp are nutritionally lacking com

pared to

other crustaceans and may contain harm

ful bacteria

and traces of medicines due to intensive farm

ing. As

much as 74 %

of shrimp farm

ers in Thailand have used

antibiotics to treat various shrimp diseases. 273

Favor:

• Oysters

• Clam

s

• Mussels

• Scallops

• Lobster, crab and crayfish

• Snails

• Cuttlefish

A

void:

•

Shrimp

+–


BGL)

96

EG

GS

As is the case for m

ost containers of a new life, an egg

is close to perfect food. Eggs are rich in protein, vitamins,

minerals and other beneficial nutrients (including

phospholipids, lutein, zeaxanthin and choline). Eggs

are a good source of xanthophylls which are essential

to the eye health of the elderly in particular. They

increase the carotenoid levels of the blood serum as

well as eye tissue. 274 Lutein and zeaxanthin reduce the

risk for macular degeneration and cataracts. M

acular

degeneration most com

monly occurs in people over

the age of fifty. In the United States, it is the m

ost

comm

on cause of vision loss within this age group.

Many people continue to avoid the regular consum

p-

tion of eggs even though the link to increased risk of

coronary artery disease has been refuted in all recent

studies and meta-analyses. 275 276 277 Studies conducted

have found no evidence of a link between egg con-

sumption and high cholesterol levels. 278 Indeed, studies

have found that individuals who consum

e more eggs

have a 25 % low

er risk of having a hemorrhagic stroke.

Eggs do not increase the risk of cardiovascular diseases

or stroke, even when consum

ed daily.

How

ever, eggs are not suitable for everyone. Some

people are allergic to eggs, some suffer from

hereditary

dysfunctions in fatty-acid metabolism

, and some people

(around 20 % of the population in the U

S) have the

ApoE4-allele (genetic variant) w

hich might cause

dysregulation of cholesterol metabolism

. These

individuals as well as diabetics, for exam

ple, should

limit their egg consum

ption.

There is a more realistic risk of developing a hyper-

sensitivity to egg proteins as a result of regular egg

consumption. D

ue to this, everyone who consum

es

eggs should take regular breaks in egg consumption.

In Australia and the European U

nion, eggs are graded

by the hen farming m

ethod (free range, battery caged,

etc). The US D

epartment of A

griculture grades eggs by

the interior quality of the egg and the appearance and

condition of the egg shell. Only about 4 %

off the eggs

are produced organically. The color of the shell has


BGL)

97

nothing to do with egg quality, rather it is indicative of

the breed of the chicken that laid it.

When selecting

egg

s, note the following

criteria:

• Fresh eggs sink in water, old eggs float.

• The egg whites of fresh eggs are firm

er, the whites of

older eggs are m

ore watery.

• The more vivid yellow

the yolk is, the more it contains

fat-soluble vitam

ins and carotenoids.

• Favor organic free range/pastured eggs. Studies have

found these eggs to have significantly higher levels

of good fatty acids and fat-soluble vitam

ins and

carotenoids.

• Avoid indoor eggs (including cage-free eggs) and

caged eggs. C

aged eggs carry an increased risk of

salm

onella.

• Note the packaging date if you buy eggs from

a

superm

arket.

• Vary the type of eggs you eat (for example quail, duck

and goose).

Egg

s should b

e prep

ared in a w

ay that maintains

the flavor and nutrient d

ensity as well as p

ossible:

• The main egg w

hite protein consisting of albumin

contains enzym

e inhibitors when raw

. Because of this,

the egg w

hite should be cooked.

• Avoid eating just the egg w

hite.

• Conalbum

in interefes with iron absorption, avidin

hinders the absorption of the vitam

in B com

plex.

• The yolk should be eaten raw or slightly cooked.

Frying or boiling oxidizes fats, denatures proteins

and destroys one half of the precious xanthophylls

of the egg.

• In terms of flavor and consistency, even a sm

all

difference in the cooking w

ater temperature changes

the egg structure.

• Keep eggs in room tem

perature and use within 7–10

days.

• Refrigerated eggs will keep for approx. 30–45 days.

• Do not eat eggs that are old, have a broken shell or a

w

atery egg white.


BGL)

98

Cooking

the perfect eg

g

Op

tion 1

Place the eggs in water and raise the w

ater tem-

perature. When the w

ater is boiling, remove from

heat and leave to sit under a lid for 6 minutes.

The internal temperature of the eggs w

ill keep for

several minutes, w

hereas the shells are much less

likely to crack when rem

oved from heat.

Pour the hot water out and replace w

ith cold water.

Add 1 tsp of baking soda. The raised pH

of the

water detaches the egg w

hite from the shell. Leave

the eggs in cold water for 2–5 m

inutes before

eating. An egg that has been com

pletely detached

from the shell can be peeled in an im

pressive way

by blowing the egg out.

RE

CIPE

Op

tion 2

Set the sous-vide temperature to 64.7 C

(148.5 °F)

and cook for a minim

um of 50 m

inutes. Remove

the eggs and place in cold water for tw

o minutes

before peeling. This method produces an egg that

is perfectly al dente. Place the eggs on a plate, cut

in half and add unrefined sea salt, pepper

and herbs.


BGL)

99

MILK

PRO

DU

CTS

Finns consume the m

ost dairy products in the world

(over 300 kg per person / year). The global average is

about 108 kg per person per year. The consumption

of milk and fat-free m

ilk products in particular may be

linked to deaths caused by heart disease. 279 280 281 On the

other hand, some studies indicate that the consum

p-

tion of full-fat milk products m

ay prevent cardiovascular

diseases and heart attack, 282 abdominal obesity

283 and

type 2 diabetes. 284 According to studies, it seem

s as

though it is the milk fat (trans-palm

itoleic acid) that

prevents obesity and the development of type 2

diabetes. 285 The positive effects of the milk fat m

ay

also be due to CLA

, vitamin K2 and butyric acid.

Excessive milk consum

ption stimulates m

ucus produc-

tion in the respiratory tract via the β-casomorphin-7

peptide of which there is plenty in m

ilk. This peptide

stimulates m

ucus production particularly in asthmatic

individuals and may w

orsen the symptom

s of asthma. 286

For some individuals, giving up m

ilk entirely may help

in the recovery from chronic sinus infection. The inflam

-

matory cycle is particularly com

mon in people w

ho

unknowingly suffer from

milk hypersensitivity. 287

It is comm

only believed

that milk is a good source

of calcium. H

owever, care

should be taken with

liberal milk consum

ption

and particularly when using

calcium supplem

ents as re-

cent studies have indicated

that these are associated

with the developm

ent of

coronary artery disease

and a significant increase in

the risk of a heart attack. 288

High calcium

intake causes

magnesium

deficiency.

Several studies have

indicated that magnesium

is one of the main factors in

the prevention of coronary artery disease. 289 A calcium

-

magnesium

imbalance significantly increases the risk of

a heart attack and may increase the risk of breast cancer

in post-menopausal w

omen. 290 A

study conducted on


BGL)

100

Finnish males show

ed that large amounts of calcium

in

the drinking water is linked to coronary heart disease

and coronary thrombosis. 291

A com

prehensive Swedish study published in the

esteemed British M

edical Journal found that the liberal

consumption of m

ilk (more than three glasses per day)

may be associated w

ith premature death. The sam

e

demographic study also found that m

ilk consumption

does not prevent the development of osteoporosis.

In fact, it even increases the risk of bone fractures in

wom

en. The liberal consumption of m

ilk also appears

to contribute to low-grade inflam

mation and oxidative

stress of the body. 292

The qualities of milk products vary depending on the

cattle breed of origin. Often the term

s A1 m

ilk and

A2 m

ilk are used. The distinction is made according

to differences in milk proteins betw

een cattle breeds.

A2 m

ilk produced by indigenous cattle breeds cause

significantly fewer health problem

s. Conversely, A

1

milk proteins are associated w

ith heart disease and

intestinal inflamm

ation. 293 294 295 The A1 type is the m

ost

comm

on type found in cow’s m

ilk in Europe (excluding

France), the USA

, Australia and N

ew Zealand.

The diet and living conditions of the cow also have an

enormous im

pact on the quality of the resulting milk

products. For example, the m

ilk of grass-fed cows

contains significantly more om

ega-3 fatty acids. 296 In

addition, the proportion of grass in the cattle diet is

directly proportional to the nutritional value of the

butter produced. 297 Organic m

ilk products also contain

more om

ega-3 fatty acids and CLA

compared to

conventional milk products. 298

Favor:

• Milk products m

ade from the m

ilk of goats, sheep,

Scottish H

ighland, Limousin, Piedm

ontese or other

indigenous breeds of dairy cattle

• Fermented m

ilk products (kefir)

• Grass-fed and organic butter

• Raw m

ilk from sm

all farms

A

void:

• Highly processed m

ilk and fat-free milk products

• Processed milk products such as m

ilk-based drinks

• Yogurts sweetened w

ith sugar and digestive yogurts

+–


BGL)

101

CE

RE

ALS

The global consumption of grains is m

ainly divided

into three different grains: wheat (Europe, M

iddle-East,

North A

frica and Australia), corn (N

orth and South

Am

erica, Southern Africa) and rice (A

sia). The global

per capita wheat consum

ption is around 67 kg. 70 %

of the cereals eaten are refined. Refining significantly

undermines the nutritional value of cereals (vitam

in B

complex, zinc, m

agnesium, phytoestrogens and

selenium are rem

oved with the husk).

Consum

ing whole grains has been linked to better

health by epidemiological population studies. The

health benefit is likely to be due to the overall better

living habits of people who consum

e wholegrain cereals,

as well as the reduced consum

ption of processed cere-

als, rather than the increased consumption of w

hole-

grain cereals. 299 For instance, wholegrain cereals by them

-

selves do not lower the levels of inflam

matory m

arkers or

improve insulin sensitivity. 300 M

ore so than cereals, there

is significantly more positive evidence for the consum

p-

tion of vegetables preventing many illnesses. 301 302

Gluten, celiac d

isease and g

luten hyp

ersensitivityG

luten is a large-scale protein molecule that consists

of numerous peptides. A

t least fifty of these have been

found to destroy epithelial cells in the intestine, disrupt

the imm

une function and cause leaky gut syndrome. A

pioneer in celiac disease research, Dr A

lessio Fasano,

found in his research that there is increased occurrence

of the zonulin protein in autoimm

une diseases such as

celiac disease. Zonulin modulates the tight junctions

between intestinal cells. The m

ore zonulin there is, the

more perm

eable the gut. 303

When a celiac individual eats gluten, the production of

zonulin proteins increases imm

ediately. 304 This in turn

stimulates the secretion of inflam

matory cytokines,

causing the loosening of the tight junctions and, if

prolonged, their destruction. This process can be almost


BGL)

102

entirely prevented by avoiding gluten in the diet. Over

time, the am

ount of zonulin is reduced and the epithelial

cells and tight junctions of the intestine are repaired.

Gluten hypersensitivity is m

any times m

ore comm

on in

humans than celiac disease. Testing for celiac disease

with laboratory tests does not rule out gluten hypersen-

sitivity, as the latter cannot currently be reliably tested

in a laboratory. Increased gut permeability has not

been found in individuals with gluten hypersensitivity.

As a result it is not considered an autoim

mune disease.

Gluten hypersensitivity and celiac disease are entirely

distinct. 305

Many individuals w

ho have experimented w

ith a grain-

free diet report experiencing health benefits. Typically

a grain-free diet is attempted w

hen an individual suffers

from irritated bow

el syndrome, celiac disease or other

autoimm

une diseases or certain psychiatric illnesses. 306

Many people consider gluten to be the culprit of intes-

tinal symptom

s. In addition to gluten, the cause may be

the FOD

MA

P carbohydrates found in cereals (see the

section titled “FOD

MA

P carbohydrates”) 307 and other

cereal proteins.

We recom

mend relying on vegetables and root crops

for dietary carbohydrate needs and adding gluten-

free products such as oat, quinoa and buckwheat as

needed. Favor indigenous varieties of cereals over

highly processed ones. For example, indigenous w

heat

varieties alleviate the inflamm

ation and symptom

s of

IBS patients, 308 w

hereas modern w

heat varieties worsen

them. 309

Favor:

• Am

aranth

• Millet

• Oat

• Canihua

• Quinoa

• Buckw

heat

• Teff

A

void:

• Wheat and other w

heat varieties that contain gluten

(spelt, einkorn and em

mer w

heat)

• Barley

• Rye

• Maize

+–


BGL)

103

Rice

Rice is a type of grass. According to som

e estimates,

more than 90 %

of the world’s rice is grow

n in Asia. Rice

is one of the main sources of nutrition for up to one half

of the world’s population.

Rice is typically categorized into long, medium

and

short grain varieties. Long grain varieties are rich in

amylose. Short-chain and som

e long grain rice varieties

are rich in amylopectin, for exam

ple in Thai sticky rice.

Due to the function of digestive enzym

es amylopectin

may raise the blood sugar level m

ore rapidly than

amylose. 310

Wholegrain rice is m

ore nutrient rich than white

rice. How

ever, it contains antinutrients that interfere

with nutrient absorption (see the section titled

“Antinutrients”), as w

ell as other toxins such as soil-

based arsenic. The nutritional value of wholegrain rice

decreases significantly upon cooking. White rice

varieties (such as basmati and jasm

ine rice) are less

nutrient rich than wholegrain rice. H

owever, they do

not contain antinutrients.

White rice m

ainly consists of starch, some protein

and certain trace elements. To rem

ove impurities, rice

should always be properly soaked. The biohacker uses

rice mainly to provide glucose for the nervous system

and supplement the glycogen reserves in the m

uscles

and liver, as a part of an otherwise nutrient-rich diet.

Favor:

• Basm

ati rice

• Jasmine rice

• Other types of long grain rice

A

void:

• Instant rice

• Porridge rice

• Short grain rice

• Wholegrain rice

• Brow

n rice

+–


BGL)

104

Maize

Maize (corn) is a m

ember of the grass fam

ily. It is an old

staple crop with an estim

ated cultivation history dating

as far back as 9000 years ago in Mexico. 311 Today m

aize

is the most w

idely grown grain in the w

orld. As m

uch

as 40 % of all m

aize is produced in the United States, of

which, up to 86 %

is genetically manipulated. In 2011,

32 % of the m

aize produced in the world w

as genetically

manipulated. Intensive m

aize farming is also harm

ful

to the environment, for instance, via groundw

ater

pollution. 312

In the United States, 40 %

of the maize grow

n is used

for the production of ethanol. Maize is also used as

animal feed, m

ost comm

only for pigs but also for

cattle. Maize feed fattens up the livestock rapidly,

facilitating high livestock production volumes.

For human consum

ption, maize is traditionally used

in tortillas, porridge, polenta, popcorn and corn

flakes. Mexican cuisine in particular holds m

aize

in a key role. There are six varieties of maize: dent

corn, sweet corn, flour corn, flint corn, popcorn and

pod corn. Most of the m

aize grown in the U

nited States

is yellow dent corn.

On a global scale, m

aize is one of the most significant

sources of starch. 313 Used in its original form

, organic

non-GM

O corn can be a fairly econom

ical and solid

option to supplement one’s diet particularly during

seasons that are optimal for grilling. H

owever, m

aize is

not suitable for consumption for som

e celiacs due to its

zein content (a gluten-like prolamine com

pound) which

may cause an im

mune reaction in the intestine sim

ilar

to celiac disease. 314

Maize is frequently turned into high fructose corn

syrup which is used as a sw

eetener in many foods

and drinks. The abundant use of high fructose corn

syrup has been linked to the occurrence of diabetes

in various countries. 315 It is also a predisposing factor

for excess weight, m

etabolic syndrome and the onset

of fatty liver disease. 316 Some scientists suggest that

the contribution of high fructose corn syrup to excess

weight is prim

arily due to an unnoticed increase in

energy intake. 317


BGL)

105

The consumption of foods containing high fructose

corn syrup has also been found to have a dose-

response relationship to the onset of coronary

artery disease – the higher the consumption of

high fructose corn syrup, the higher the risk of the

disease. 318 Maize is also used to m

ake corn oil, of

which the fatty acid com

position is unfavorable

for humans.

Corn oil contains high levels of polyunsaturated

omega-6 fatty acids (54 %

) that oxidize readily

and, when consum

ed excessively, predispose

the body to silent inflamm

ation. 319 In the United

States, corn oil in particular is likely to be one

of the main reasons for the extrem

ely poor ratio

of omega-6 and om

ega-3 fatty acids in the

population (up to 20:1).


BGL)

106

RO

OT V

EG

ETA

BLE

S AN

D TU

BE

RS

Root vegetables refer to the underground parts of a

plant that are used for food. Root vegetables include

the roots, shoots and bulbs of many seed plants. Root

vegetables are very comm

on all over the world. There

are more than 50 types of storage roots, w

hich are

categorised in bulbs, rhizomes and tubers. The m

ost

comm

on ones are carrots, beetroots, cassava, rutabaga,

turnips, yams, sw

eet potatoes, radishes and celeriac.

Root vegetables are nutritionally valuable due to the

fiber, vitamin C

, vitamin B

complex and calcium

con-

tained by them. C

arrots contain particularly high levels

of beta-carotene and other carotenoids. 320

PotatoThe potato w

as slowly adopted into Europe in as late

as the 19th century, but it soon after became an im

por-

tant staple food. Potatoes at that time w

ere used to

prevent scurvy because of their vitamin C

content.

Contrary to com

mon belief, the potato is not a root

vegetable but a nightshade. Other sim

ilar nightshades

are eggplants, tomatoes and peppers.

Potatoes are fairly rich in nutrients such as potassium,

vitamin B

complex and vitam

in C. 321 The potato is also

one of the prime foods to prom

ote the feeling of

satiety. 322

Potatoes contain some glycoalkaloids (alpha-solanine

and beta-chaconine) which are toxic to hum

ans.

How

ever, their levels in cultivated potato varieties are

low. The solanine level of a potato m

ay be significantly

increased if it is exposed to sunlight during the growing

season. Toxic potatoes can be identified based on their

green color or sprouting. Early crop potatoes contain

the most solanine. G

lycoalkaloids may cause sym

ptoms

such as headache, diarrhea, restlessness and nausea. 323


BGL)

107

Glycoalkaloids are present particularly in potato skins.

As a result, peeling the potatoes significantly reduces

their solanine content. Unpeeled potatoes fried in oil

are especially problematic as glycoalkaloids are oil-

soluble. Potatoes cooked in high temperatures also

produce toxic compounds such as acrylam

ide and

acrolein.

Sweet p

otatoThe consum

ption of sweet potatoes increased in

popularity after Christopher C

olumbus introduced

it in Europe. Sweet potatoes are often used as a

replacement for w

hite potatoes. They are more

nutrient rich than the conventional potato. For

instance, sweet potatoes contain m

ore beta-carotene,

anthocyanins, vitamin C

and fiber. It also raises the

blood sugar level more slow

ly compared to potatoes. 324

On the other hand, potatoes contain m

ore resistant

starch that may be helpful in the m

aintenance of the

bacterial strain of the intestine (see the section titled

“Prebiotics”). 325

We recom

mend that potatoes and sw

eet potatoes be

consumed especially after strenuous exercise to

supplement the depleted glycogen reserves in the

muscles.

Favor:

• A w

ide variety of seasonal root vegetables

• Organic potatoes

• Boiling and steam

ing potatoes

• Seasonally grown local potatoes

• Large-sized tubers (less glycoalkaloids)

• So-called almond potatoes (m

ostly grown in Finland,

Sw

eden and Norw

ay), which have high levels of

resistant starch

A

void:

• Potatoes deep fried in oil

• Potato chips

• Other heavily processed potato products

• Eating potato peels

• Green and dam

aged potatoes

• Very small-sized tubers (m

ore glycoalkaloids)

+–


BGL)

108

VE

GE

TAB

LES, FR

UITS A

ND

B

ER

RIE

S

It is generally recomm

ended to eat 5–9 portions

(around 400 grams) of fruits, vegetables and berries

daily. Only about 10 %

of people meet these

recomm

endations. A study conducted in Finland

showed that 75 %

of Finnish males ate only tw

o

servings of fruits, vegetables and berries per day. 326

Com

prehensive meta-analyses have found that the

liberal consumption of vegetables, berries and fruits is

linked to a lowered risk of death, particularly in relation

to cardiovascular diseases. 327

There is significant variability in the absorption of

many vegetables, fruits and berries depending on the

preparation method. The sam

e compound m

ay also

be absorbed differently from different ingredients. For

example, the beta-carotene and lycopene contained by

papaya are more readily absorbed com

pared to those in

carrots. 328

RECO

MM

END

ED D

AILY IN

TAKE

400g

1 PA

RT

2 PA

RTS

3 PA

RTS

berriesfruits

vegetables

++


BGL)

109

It is recomm

ended to acquire nutrients from vegetables

and berries by consuming them

with fat to im

prove

absorption. 329 Fruits and root vegetables may be used

to supplement the diet particularly after exercise or in

the evening to encourage sleep.

FruitsSom

e fruits can be used strategically for specific

health benefits. For instance, kiwi fruit has been

found to promote the grow

th of probiotic bacteria in

the intestine330 and help in the treatm

ent of irritable

bowel syndrom

e. 331 The polyphenols in kiwi fruit act

as antioxidants and protect the body from oxidative

stress. 332 Kiwi fruit also contain five tim

es more vitam

in

C than oranges, for exam

ple.

90% of pesticide residues com

e from intensively

farmed, im

ported fruit. 333 When buying fruit it is

worthw

hile to invest in organic produce to minim

ize the

amount of harm

ful toxins.

Rip

ening avocad

os

In nature, avocados only ripen once they

fall off the tree. You can ripen avocados

by keeping them in room

temperature.

To speed up the process, place the

avocados together with bananas in a

small bag (for exam

ple a biowaste bag)

overnight. Bananas are treated w

ith

ethylene, a plant hormone gas used

to speed up the ripening process. This

compound also accelerates the ripening

of avocados. TIP+


BGL)

110

Favor:

• Locally grown, seasonal fruit (for exam

ple apples)

• Organic fruit

• Fatty fruits (such as avocado, olive)

• Low-sugar fruits (lem

on, lime, grapefruit, kiw

i fruit)

• Nutritious fruits that contain slightly m

ore

sugar (papaya, nectarines, peaches, w

atermelon,

pom

egranates, apples)

Use sp

aringly:

• Varieties cultivated for extreme sw

eetness

– M

ango, fig, banana and dried fruits such as dates,

raisins and apricots

– O

ptimal tim

e of consumption is after exercise

or in the evening

• Varieties cultivated for sweetness

– M

andarin, orange, pear, plum and pineapple

A

void:

• Com

mercial fruit juices and concentrated juice

• Artificially added fructose

Lemon w

ater

Get hydrated first thing in the m

orning

by squeezing the juice of half a lemon

into approximately half a quart of w

ater

mixed w

ith half a teaspoon of high

quality salt. Lemon juice supports the

digestive system and acts as a diuretic,

increasing the need to urinate and

hence removing w

aste products that

have accumulated in the body overnight.

Salt helps the adrenal glands produce

cortisol needed for waking up – essential

in the early hours of the morning.

TIP

+–


BGL)

111

Fruit

Ap

ple (p

eeled)

Ap

ricot (de-stoned

)

Avocad

o

(peeled

, de-stoned

)

Banana (p

eeled)

Date (d

ried)

Fig (fresh)

Grap

e (de-stoned

)

Grap

efruit

(peeled

)

Kiw

ifruit (peeled

)

Lemon (d

e-stoned)

Sugar

8.2 %

10.6 %

0.7 %

13.5 %

38.2 %

16 %

15.5 %

6.5 %

6.8 %

2.2 %

Main nutrients

Quercetin, epicatechin, fibers (2.4 %

).

Carotenoids, potassium

, manganese, vitam

in A.

Monounsaturated fatty acids, linoleic acid and alpha-linolenic acid. Sterols,

potassium, m

agnesium, phosphorus, carotenoids, vitam

in K, vitamin B

complex.

Potassium, tryptophan, m

anganese, magnesium

, vitamin B

6.

Potassium (687 m

g / 100 g), magnesium

, phosphorus, vitamin B

complex,

manganese.

Potassium, m

agnesium, phosphorus, carotenoids, vitam

in K.

Vitamin K, vitam

ins B1, B

2 and B6.

Vitamin C

, carotenoids, pantothenic acid, pectin, lycopene.

Grapefruit seed oil has antim

icrobial properties.

Vitamin C

(100 mg / 100 g), pantothenic acid, vitam

in E.

Vitamin C

(51 mg / 100 g), vitam

in B6, iron.

The sugar and

nutrient content of fruitsSource: Fineli (N

ational Food Com

position Database in Finland), 2015.


BGL)

112

Fruit

Lime (p

eeled)

Mand

arine (peeled

)

Mang

o (peeled

)

Olive (d

e-stoned)

Orang

e (peeled

)

Papaya

Peach (peeled

,

de-stoned

)

Pear (peeled

)

Pineapp

le (peeled

)

Plum (d

e-stoned)

Pomeg

ranate

Waterm

elon (peeled

)

Sugar

1.7 %

8.2 %

13.7 %

0 %

8.9 %

10.7 %

7.8 %

8.0 %

11.2 %

8.2 %

13.7 %

7.1 %

Main nutrients

Vitamin C

, some vitam

in B com

plex, calcium and iron.

Vitamin C

, carotenoids, potassium.

Folate, vitamin C


Monounsaturated fatty acids, vitam

in E, sodium.

Vitamin C

, potassium, calcium

.

Vitamin C


Potassium, niacin, phenols.

Vitamin C

, potassium, fibers.

Potassium, vitam

in B com

plex, vitamin C

, carotenoids; bromelain enzym

e.

Potassium, carotenoids, vitam

in K.

Linoleic acid, ellagitannin, anthocyanin, vitamin B

complex.

Carotenoids, vitam

in C, citrulline.


BGL)

113

Berries

If there is one dietary recomm

endation that all

experts agree on, it is the health benefits of berries.

Regardless of the diet type, nearly all dietary guide-

lines recomm

end the daily consumption of 150–200 g

(5–7 oz) of berries.

In general, berries are rich in vitamins, flavonoids,

polyphenols, anthocyanins and insoluble fiber. They

contain less sugar compared to fruit. Polyphenols

give berries their distinctive color and act as part of

various defense mechanism

s. Whenever possible it is

very beneficial to eat nutrient rich wild berries as they

have much higher levels of polyphenols com

pared

to cultivated berries. Cultivated berries often contain

pesticide residues, such as non-organic strawberries

which contain high levels of pesticides. 334

The regular consumption of berries protects the

cardiovascular system from

oxidative stress, lowers

blood pressure and reduces the level of inflamm

atory

agents in the blood. Berry consum

ption also lowers

the risk of type 2 diabetes. Additionally, berries have

properties that promote the health of the eyes and

brain. 335

In tests conducted on animals, bilberries w

ere found

to have a positive effect on cognitive functions. 336 The

consumption of bilberries has been found to low

er the

risk of cardiovascular disease in individuals suffering

from m

etabolic syndrome. 337 In tests conducted on rats,

wild blueberries w

ere found to promote the bacterial

balance and general well-being of the intestine. 338 The

anthocyanins contained by bilberries and black currants

have been found to improve night vision, ease eye

fatigue and help in the treatment of glaucom

a. 339 340


BGL)

114

Be careful w

hen buying imported frozen berries. There

have been many cases of outbreaks in w

hich frozen

berries have been contaminated w

ith the norovirus, the

hepatitis A virus or cam

pylobacter. Boil your frozen

berries for at least two m

inutes, or cook at 90 °C / 194 °F

for five minutes to avoid food poisoning. 341 Exotic berries

such as goji, inca and mulberry have been trendy in the

past few years. The nutritional values of these berries

are indeed good, however they m

ay contain pesticide

residues and sulfur dioxide used as a preservative.

Favor:

• Wild berries: bilberries, lingonberries, cranberries,

blackcurrant, sea buckthorn, cloudberries, choke-

berries (aronia), arctic raspberries, crow

berries,

row

anberries, wild raspberries and w

ild strawberries

• Locally grown cultivated berries

• Berry pow

ders

• Imported organic berries (such as inca berries,

m

ulberries and goji berries)

A

void:

• Imported frozen berries

Berry p

owd

er mix

Berries contain im

portant building

blocks for eyes. Mix berry pow

ders of

different color in equal measure, for

example:

• Blue: bilberry and black currant

• Red: cranberry and lingonberry

• Yellow: sea buckthorn and cloudberry

Mix one tablespoon of the pow

der

in your breakfast each morning. For

comparison, 1 teaspoon of high quality

berry powder is equivalent to a half a

cup of berries. TIP

+–


BGL)

115

Vegetab

lesVegetables m

ainly refer to cultivated plants of which

the juicy parts growing above ground are used for

food. The top five vegetables in the US, based on

how m

uch households spend on them, have rem

ained

almost the sam

e for the past 20 years: tomatoes,

potatoes, mushroom

s, lettuce and carrots. The most

popular vegetable is tomato, w

hich is not a bad choice.

Lycopene in tomatoes has been found to protect from

cancer, stroke and cardiovascular disease. 342

Num

erous studies done on vegetables advocate

their consumption. Eating plenty of green vegetables

is particularly beneficial. Vegetables are rich in

phytonutrients such as flavonoids and polyphenols as

NU

TRIENT D

ENSITY C

HA

RT

Source: CD

C

20

40

60

80

100


BGL)

116

well as trace elem

ents and vitamins. The darker the

color, the more likely the vegetable is to contain

plenty of these protective nutrients that reduce

silent inflamm

ation343 and prevent various kinds of

cancer. 344

Intensely colored vegetables also have properties that

protect from type 2 diabetes, w

hich was not evident

for example in relation to fruits. 345 346 347 The liberal

consumption of vegetables also low

ers the risk of

coronary artery disease and stroke. 348 349

Eating cruciferous vegetables such as broccoli lowers

the risk of stomach

350 and lung351 cancer. Broccoli

contains sulforaphane which has been found in several

studies to have breast cancer preventive effects. 352 353

For men, four servings of broccoli per w

eek may

prevent prostate cancer. 354 Eating broccoli regularly

helps the liver remove various toxins from

the system,

supports endocrine function and maintains the function

of antioxidants in the system. 355

Flavonoid

subcateg

ory

Anthocyanins

Flavanols

Flavones

Flavonols (such

as quercetin)

Flavones

Isoflavones

Typical food sources

Red, blue and purple berries; red and

purple grapes; red wine

Catechins: Tea (particularly green and w

hite

tea), chocolate, grapes, berries, apples

Theaflavins and thearubigins: Tea

(particularly black and oolong tea)

Proanthocyanidins: chocolate, apples,

berries, red grapes, red wine

Citrus fruit (such as oranges, grapefruit

and lemons)

Capers, yellow

onions, lovage, dill, leeks,

spring onions, cabbage, broccoli, apples,

berries, tea

Parsley, thyme, celery, hot peppers

Soybeans, legumes

Source: Linus Pauling Institute


BGL)

117

Wild

greens

Harvesting w

ild greens is called foraging. In Greece,

for example, foraging is a long-standing tradition.

Wild plants are not just w

orthless weeds. The interest in

foraging these has seen a rapid rise in popularity in the

recent years. The most w

ell-known and easy-to-use

wild greens include nettle, dandelion, firew

eed, yarrow,

ground elder and plantago.

Wild greens are hardier than traditional cultivated

plants, contain more antioxidants, vitam

ins and trace

elements and do not contain pesticides. W

ild greens

are also significantly stronger in flavor than traditional

vegetables. How

ever, select the harvesting site carefully

to minim

ize pollution caused by traffic, etc.

Many w

ild greens are superior when com

pared to

supermarket offerings. For exam

ple, nettle contains

five times m

ore iron than spinach. In studies, nettle has

been found to lower blood sugar in type 2 diabetics, 356

ease joint pain357 and reduce prostatic hyperplasia. 358

Similarly, dandelion is generally m

uch more nutrient-

rich than cultivated lettuce.

Favor:

• Wild greens

• The darkest green vegetables such as kale and chard

• Sprouts and new crops

• Cabbages

• Onions (particularly colorful ones)

A

void:

• Iceberg lettuce and other similar varieties containing

few

nutrients

• Pale, wilted or translucent vegetables

• Mass produced vegetables

• Uncooked nightshades that are rich in antinutrients

and particularly eggplant if you are sensitive to

nicotine

+–


BGL)

118

FATS AN

D O

ILS

All butter sold in the U

nited States must be com

posed

of at least 80 % m

ilk fat. In Europe, the EU legislation

dictates that butter cannot have any additional ingre-

dients, such as vegetable oils added to it. Butter m

ade

from a ferm

ented cream is know

n as cultured butter,

whereas butter m

ade from pasteurized fresh cream

is

called sweet cream

butter. Throughout Europe cultured

butter is preferred, while sw

eet cream butter is m

ore

prevalent in the United States. France ranks first in per

capita butter consumption w

ith over 8 kg (17 pounds)

per person per year. Margarine has becom

e a major

part of the Western diet and had overtaken butter in

popularity in the mid-20th century.

According to folklore, saturated fats (i.e. hard fats)

cause cardiovascular diseases. A com

prehensive meta-

analysis from 2014 does not support this hypothesis. 359 360

Systematic research preceding this study also show

ed

that there is no causality between saturated fat and

cardiovascular disease. 361 362

The health benefits of fats and oils are often seen only

from the view

point of fatty acids and fat metabolism

.

How

ever, many oils also contain other health

beneficial compounds such as polyphenols.

Adding fats or for exam

ple avocado into

food may also im

prove the absorption of

fat-soluble compounds. 363

The processing method used in the oil has

a crucial impact on its health benefits. If the

oil is refined instead of cold-pressed, i.e.

if it is heated to up to 260 °C (500 °F), the

quality and properties are significantly comprom

ised.

The refinement and im

purity removing process also

removes plant sterols, chlorophyll, flavoring agents,

polyphenols acting as antioxidants, lignans, lecithin,

squalene and other fat-soluble active substances.

Coconut oil

Cold-pressed virgin coconut oil should not be confused

with coconut shortening often used for deep frying.

Virgin coconut oil does not contain traces of the solvents

used when processing shortening, nor has the oil been

refined, bleached or hydrogenated. Virgin coconut oil

contains phenolic compounds that act as antioxidants

(such as ferulic acid, p-Coum

aric acid and tocopherols)

which are not present in coconut shortening.


BGL)

119

Virgin coconut oil has been shown to have a better

antioxidant effect than highly processed coconut oil. 364

The polyphenols of virgin coconut oil have been found

to calm inflam

mation. 365 In anim

al tests, virgin coconut

oil was found to im

prove fat metabolism

and lower the

risk of coronary artery disease. 366

Butter and

ghee

Butter contains m

any nutrients such

as CLA

and vitamins A

, D and K.

High quality butter also contains

trace amounts of om

ega-3 fatty

acids. The quality and healthiness of

the butter depends on the proportion

of grass in the producing cow’s diet, 367 the cow

’s

general health and the time it spent outdoors, as

well as the level of nutrients in the soil.

Saturated fat and in particular the fatty acids present

in butter are needed for the normal function of cell

mem

branes and the heart, to carry calcium into the

bones and for hormone production. The saturated

fat in butter also significantly increases the feeling of

satiety.

Making

a high q

uality spread

Use a blender to m

ix in equal amounts:

• As high quality butter as possible

(grass-fed, unsalted butter)

• Cold-pressed organic virgin olive oil

• Spring water

For example, com

bine 100 g (1 stick) of

butter, 1 dl (half a cup) of olive oil and

1 dl (half a cup) of water. B

lend the

ingredients and season with high quality

salt and for example garlic or basil.

RE

CIPE

++


BGL)

120

The traditional Indian method of m

aking clarified

butter (ghee) removes the m

ilk proteins from the butter,

making the resulting product lactose-free. B

ecause

ghee contains no milk protein, it can w

ithstand high

temperatures. This m

akes it a very good oil for cooking.

Ghee does not contain harm

ful trans fats that can

cause heart disease and other serious health problems.

Ghee and butter contain butyric acid w

hich can reduce

intestinal inflamm

ation. 368 369

Olive oil

Good olive oil is m

ade by picking

and selecting the olives by hand.

The olives are pressed within 18

hours of picking. The pressing

occurs at a temperature below

27 °C

(80 °F), retaining all of the natural

antioxidants of the olives.

High quality olive oil has been show

n to have similar

inflamm

ation-reducing effects as anti-inflamm

atory

drugs. 370 These and numerous other benefits occur

thanks to the many phenol com

pounds of virgin olive

oil. 371 Oleocanthal in particular has been found to

have therapeutic properties. 372 It has been assessed

that virgin olive oil is the primary com

ponent of the

Mediterranean diet in treating chronic illnesses, due to

its anti-inflamm

atory properties. 373

The regular use of virgin olive oil is associated with

a lower risk of stroke, cerebrovascular disorder and

various types of cancer. 374 Virgin olive oil has also been

shown to low

er the risk of cardiovascular disease. 375 376

In addition, brain health and performance m

ay be

improved w

ith the regular use of virgin olive oil. 377 378

Fish oil and fish liver oil

Fish oil and fish liver oil are recomm

ended for

individuals who do not eat enough fatty fish. G

eneral

guidelines recomm

end eating fatty fish twice per w

eek.

Fish and other seafood contain long-chain omega-3

fatty acids (EPA and D

HA

). Om

ega-3 fats can be

found in many vegetable oils, but they m

ostly contain

short-chain alpha-linolenic acid (ALA

) which is poorly

absorbed particularly in men.

Fish oil and fish liver oil are sold in various formats.

When using om

ega-3 capsules it is important to m

ake


BGL)

121

sure the capsules do not react with light or air. The

oxidation of omega-3 fats causes harm

ful reactions

in the system. 379

The intake of omega-3 fatty acids im

proves mood,

increases attentiveness and generally improves

cognitive functions. 380 According to a study report,

omega-3 fatty acids (particularly EPA

) are highly

beneficial especially in the treatment of depression. 381

The intake of omega-3 fatty acids (particularly E-EPA

)

reduces the silent inflamm

atory condition of the system

which is often a contributing factor to m

any chronic

illnesses. 382

Docosahexaenoic acid (D

HA

) has been shown to

improve m

emory and reaction tim

e in healthy young

adults. 383 In addition, DH

A slow

s down the aging of

the brain, may prevent dem

entia384 and im

proves

learning. 385

Om

ega-3 preparations are often used as dietary

supplements to prom

ote cardiovascular health.

How

ever, in light of recent meta-analyses, the evidence

is non-conclusive. 386 387 Om

ega-3 fatty acids do lower

blood pressure388 and D

HA

also improves blood lipid

levels. 389 In wom

en, the use of omega-3 appears to

reduce the risk of stroke. 390

Vegetab

le oilsH

igh quality vegetable oil blends may help in achieving

a good balance of fatty acids in the system. H

owever,

some vegetable oils are not beneficial due to their high

level of omega-6 fatty acids. Processed vegetable oils

are also highly oxidizing and may increase inflam

mation

in the system for that reason alone. 391

The balance ratio of omega-6 and om

ega-3 in

indigenous people was approxim

ately 2:1 which is

considered ideal. The imbalance of fatty acids m

ay

cause silent inflamm

ation in the system. 392 In Europe

the ratio is on average 8:1 and in the US up to 20:1.


BGL)

122

Favor:

• Organic fats and oils rich in om

ega-3 fatty acids

• Ghee and butter

• Fish liver oil and krill oil

• Cold-pressed virgin olive and coconut oils

• Cold-pressed avocado, m

acadamia and hem

p oils

• Oils stored in dark glass bottles, protected from

light and heat

• High quality cold-pressed vegetable oil blends

• Dietary supplem

ents of cold-pressed linseed oil

and w

heat germ oil

A

void:

• Hydrogenated vegetable fats

• Vegetable oils rich in omega-6 fatty acids

• Oils stored in plastic bottles

• Oxidized oils, oils exposed to light and heat

Oil

Canola

Hem

p

Linseed

Macad

amia

Maize

Peanut

Rap

eseed

Soy

Sunflower

Walnut

Om

ega-6

level

20 %

55 %

14 %

3 %

54 %

32 %

20 %

51 %

65 %

52 %

Om

ega-3

level

9 %

22 % (A

LA)

57 % (A

LA)

0 %

0 %

0 %

9 %

7 %

0 %

10 % (A

LA)

Vegetab

le oil levels (omeg

a-6 and om

ega-3)

+–


BGL)

123

MatchaG

yver Ice Cream

This heavenly ice cream com

bines the nutrient-rich properties of egg yolks, the benefits of fats, green

tea polyphenols, trace elements and vitam

ins B, C

and E. Instead of causing sluggishness, the ice cream

increases mental agility and im

proves cognitive performance due to the com

bined effect of fats, xylitol and

caffeine, and theanine from the green tea. If M

acGyver w

ere to start his day with ice cream

, this would be it.

4 whole organic eggs

4 organic egg yolks

2 tsp Bourbon vanilla

2 tsp amla extract

1 tsp apple cider vinegar

Juice from half a lem

on

2 tbsp matcha pow

der

1 stick organic or grass-fed butter

100 g (½ cup) virgin coconut oil

50 g (1/4 cup) MC

T oil

120 g (4.25 oz) xylitol

100 g (½ cup) spring w

ater or coconut water

Pinch of unrefined sea salt

RE

CIPE

Melt butter and virgin coconut oil in a w

ater bath.

Mix all ingredients in a blender and pour into a

dish. Freeze overnight in a freezer or prepare in an

ice cream m

aker. Garnish w

ith bee pollen, coconut

shavings or sea buckthorn berries.


BGL)

124

NU

TS

Nuts are extrem

ely nutrient dense and rich in protein,

good fatty acids, minerals, fiber and vitam

in E and B

complex. The flavor, consistency and convenience of

nuts has made m

any people increase the amount of

various nuts in their diet.

The regular consumption of nuts is associated w

ith a

significantly lower risk of coronary artery disease

393

and lower m

ortality in individuals at risk of

cardiovascular disease. 394 In 2013, a study spanning 30

years was published in the esteem

ed New

England

Journal of Medicine. The study show

ed that the

regular consumption of nuts w

as associated with a

longer lifespan and a lower m

ortality of cardiovascular

disease. 395 Individual studies have found nuts to

improve the antioxidant capacity of blood. 396

Health b

enefits of nuts:

• Com

pared to other nuts, pistachios are rich in

beta-carotene and lutein. The consum

ption of

pistachios has been found to have a positive effect on

the intestinal m

icrobiome. 397 Pistachios balance blood

sugar w

hen eaten with a high-carbohydrate m

eal. 398

Pistachios also reduce the oxidative stress of the

system

and improve cholesterol levels. 399

• Brazil nuts contain the m

ost selenium out of all

foods. Eating tw

o Brazil nuts per day m

ay raise the

selenium

level of the body as much as a 100 m

cg

selenium

tablet. 400


BGL)

125

• Walnuts are exceptionally rich in short-chain om

ega-3

fatty acids (A

LA) and m

ay improve blood cholesterol

levels. 401

• Alm

onds m

ake an excellent snack that reduces

hunger and maintains a constant blood sugar

level. 402 In addition, almonds m

ay improve insulin

sensitivity403 and blood sugar regulation w

hen eaten

with carbohydrates. 404 They m

ay also lower the risk of

coronary artery disease. 405

• Pecan nuts improve the antioxidant capacity of the

body and inhibit the oxidation of LD

L cholesterol. 406

• Macad

amia nuts have the highest fat content of all

nuts. It contains nearly 80 %

fat, the majority of w

hich

consists of m

onounsaturated fatty acids. Macadam

ia

nuts have been found to have properties that

low

er oxidative stress, inflamm

ation and cholesterol

particularly in individuals w

ith markedly increased

cholesterol levels. 407 408

Approxim

ately 2 % of the population suffers from

a nut

allergy. It is the most com

mon cause of food allergy

induced death. From the epigenetic view

point, it is

interesting to note that mothers w

ho eat nuts during

pregnancy are less likely to have children with a nut

allergy. 409

Nuts contain relatively high levels of antinutrients that

may cause hypersensitivity and inhibit the absorption

of minerals (see the section titled “A

ntinutrients”).

Soaking and sprouting reduce these compounds, and

for instance a small am

ount (50 mg) of vitam

in C


BGL)

126

taken concurrently prevents the negative effect of

inhibiting iron absorption. 410

Nuts sold at the superm

arket vary greatly in quality.

We recom

mend vacuum

-packed nuts that have been

protected from light. For fatty acid balance and health,

a handful of nuts is a good daily amount.

Favor:

• Walnuts

• Brazil nuts

• Macadam

ia nuts

• Alm

onds

• Pistachios

• Pecan nuts

• Cashew

nuts

A

void:

• Peanuts (in spite of the name, they are in fact

legum

es; rich in antinutrients)

• Hazelnuts (readily cause allergy)

• Roasted, rancid, salted and coated nuts

Making

nut milk

• 1 dl (½ cup) nuts (soaked)

• 4 dl (1 ½ cups) spring w

ater

Mix the ingredients in a blender until a

milky w

hite liquid forms. Strain using a

metal sieve or for exam

ple a nylon fruit

bag. If desired, you can flavor the liquid

with a teaspoonful of dom

estic honey or

genuine vanilla. Fresh nut milk can be used

as a beverage base or milk substitute.

RE

CIPE

+–


BGL)

127

SEE

DS

Seeds are extremely nutrient dense. H

owever, they are

plant parts rich in compounds w

ith which the plants

attempt to protect the seeds from

damage. D

ue to

this, preprocessing seeds by soaking and sprouting is

fairly important for the absorption of nutrients and the

removal of harm

ful substances (antinutrients; see the

section titled “Antinutrients”).

Various seeds m

ay be used

to supp

lement the d

iet

dep

ending

on individ

ual needs:

• Linseeds counterbalance the spike in blood sugar after

a m

eal. They may also alleviate constipation. 411

• Chia seeds resem

ble linseeds in terms of nutritional

content. They are rich in m

anganese, magnesium

and

calcium

. 412

• Soaked chia seeds may im

prove performance in

endurance sports. 413

• Pumpkin seeds are rich in zinc, m

agnesium, fibers,

antioxidants and m

onounsaturared fatty acids. 414

• Shelled hemp seeds are a good source of protein

and m

agnesium. 415

Favor:

• Hem

p seeds (particularly the Finnish Finola variety)

• Chia seeds

• Linseeds

• Pumpkin seeds (particularly the A

ustrian Styrian

variety)

Additionally, m

any seeds have therapeutic value:

• Pine nuts (may increase the feeling of satiety) 416

• Grapefruit seeds (oil m

ade from seeds m

ay have

antim

icrobial properties) 417

• Milk thistle seeds (liver detoxifying and fat-reducing

effect) 418 419

• Pomegranate seeds (oxidative stress reducing and

nerve cells protecting effect) 420

• Cum

in seeds (antibacterial effect) 421

Use sp

aringly:

• Sunflower seeds

• Sesame seeds

+


BGL)

128

SOA

KING

AN

D SPRO

UTIN

G

ALM

ON

DSoak overnightSprout 1–2 days

WA

LNU

TSoak 4 h B

RA

ZILNU

TD

o not soak

CH

ICK

PEA

Soak overnightSprout 2–3 days

LEN

TILS


MU

NG

BE

AN

Soak 1 day Sprout 2 days

WH

EA

TSoak overnightSprout 1–2 days

OA

TS


SPELT +

RY

ESoak overnightSprout 2–3 days

BAR

LEY

Soak overnightSprout 2 days

BU

CK

WH

EA

TSoak 15 m

ins Sprout 1–3 days

QU

INO

ASoak overnightSprout 1 day

MILLE

TSoak overnight

Sprout 1 day

RIC

ESoak overnight

Sprout 3–5 days

CO

RN


PEPIT

ASoak overnight

Sprout 1 day

HE

MP SE

ED

Do not soak

Sprout 2–5 days

SUN

FLOW

ER

SEE

DSoak overnight

Sprout 1–2 days

FLAX

SEE

DSoak overnight

ALFA

FASoak overnight

Sprout 4–6 days

SESA

ME

SEE

DSoak overnight

Sprout 1 day

PINE

NU

TD

o not soak

PISTACH

IOD

o not soak

MA

CA

DA

MIA

Do not soak

CA

SHE

WSoak 2h

PEC

AN

Soak overnight

SOA

K &

SPRO

UT

Seeds, nuts, cereals and beans contain agents that interfere w

ith nutrient absorption or may

otherwise cause health problem

s. Soaking and sprouting inhibit thefunction of these agents.


BGL)

129

LEG

UM

ES

The fruit produced by legumes are called pods. The

term legum

e generally includes various pea plants and

cultivated legumes (legum

inous plants). The most com

-

monly used legum

es include soybeans, peanuts, lentils,

chickpeas, beans and peas. More than 40 %

of legumes

are dried for human consum

ption. The vast majority of

the world’s bean production takes place in India. 422

Interest in the consumption of legum

es has piqued

especially given the increasing popularity of vegetarian

diets. Supermarkets stock products like precooked

lentils, chickpeas, mung beans, string beans and

various soy products such as tofu.

Legumes are quite rich in agents intended for the

protection of their seeds, i.e. antinutrients. These

include trypsin inhibitors, lectins (particularly in

soybeans), saponins and glycosides (see the section

titled “Antinutrients”). For this reason, legum

es

should always be soaked and cooked thoroughly.

Soaking legumes also reduces their level of galactan

– an agent which for m

any people causes flatulence. 423

A particularly harm

ful legume is the red kidney bean

which is rich in lectins. C

onsuming beans that have

been soaked but not cooked (in salads for example)

typically causes gastrointestinal symptom

s.

In terms of their am

ino acid composition, the protein

structure of legumes is sim

ilar to that of animal protein

although it lacks sulfur-containing amino acids. For

example, broad beans contain up to 35 %

protein. They

are also rich in slowly digestible starch, som

e of which

is resistant starch that is useful for the intestinal bacte-

rial strain. Broad beans have been farm

ed in Finland

since the 7th century. The Finnish broad beans are not

very rich in glycosides because of the successful cultiva-

tion. 424

A large proportion of beans belongs to the

Phaseolus vulgaris genus. These beans are very rich

in antinutrients. This genus includes black beans,

cannellini beans, green beans, kidney beans, pinto

beans and white beans, am

ong others. 425


BGL)

130

The health imp

acts of legum

esD

espite the antinutrients, legumes also have health

benefits. Population-based epidemiological studies

have yielded results of legumes reducing the risk

of intestinal cancer. 426 Hypotheses for the cause

include the effects of isoflavones, lignans and various

antioxidants in the intestine. 427Another interesting

finding is the effect of legumes (w

ith the exception of

soybeans) in reducing silent inflamm

ation (lower high-

sensitivity CRP). 428 The regular use of these legum

es

may also low

er blood pressure429 and cholesterol

levels. 430

Many bean lectins, particularly PH

A (phytohem

agglutinin),

are not completely destroyed even after soaking

and prolonged cooking. 431 The more PH

A-rich the

individual’s diet, the more problem

s it may cause,

particularly in the intestine. PHA

has been found to

damage the surface of the intestine and to cause silent

inflamm

ation. 432 433 The soybean lectin (SBA

) and peanut

lectin (PNA

) also permeate the intestinal w

all 434 and,

based on animal tests, m

ay present a predisposing

factor for atherosclerosis. 435

Pea and lentil lectins appear

to be significantly less harmful

compared to the lectins of

other legumes.

Reasons to avoid

soy prod

ucts: 436

• Soy is rich in phytates that inhibit the absorption of

nutrients in the intestine

437

• Trypsin inhibitors in soy may im

pair the absorption of

proteins

• Phytoestrogens in soy may interfere w

ith normal

fem

ale hormonal activity, 438 im

pair thyroid function, 439

cause infertility in m

en440 and prom

ote the

developm

ent of breast cancer in wom

en441 442

• Soy and the saponins of soy protein in particular may

dam

age the intestine and increase its permeability

to various other toxins; 443 saponins m

ay also cause the

hem

olysis (rupturing) of red blood cells444

• As m

uch as 94 % of A

merican soy and m

ore than half

of soy w

orldwide is genetically m

odified (GM

O) 445


BGL)

131

Prepare b

eans/lentils as follows:

• Soak the beans overnight (12 hours minim

um)

– Tip: boost the lectin rem

oval process by adding

baking soda to the soaking w

ater

• Rinse the beans thoroughly

• Cook in boiling w

ater for a minim

um of 30 m

inutes

(som

e beans require significantly longer,

90 m

inutes)

Other useful m

ethods for p

reparing

beans:

• Sprouting (for example m

ung bean sprouts)

– Significantly reduces the lectin and saponin

content of beans

• Fermenting (for exam

ple, tempeh m

ade from soy;

see the section titled “A

ntinutrients”)

– D

oes not remove all lectins how

ever

Favor:

• Lentils (particularly beluga lentils and red lentils)

• Mung beans, soaked and sprouted

• Fermented tem

peh and natto (non-GM

O)

• Green peas and broad beans, boiled and peeled

A

void:

• Soybeans and tofu

• Beans (particularly kidney beans)

• Peanuts

• Soy protein and other soy products

– +


BGL)

132

FUN

GI

Fungi have been used for medicinal purposes for

thousands of years, particularly in Asia. M

ore than 2000

years ago the Greek physician D

ioscorides (approx.

40–90 CE) described in his classic w

ork De M

ateria

Medica the use of agarikon (fom

itopsis officinalis) in the

treatment of tuberculosis. It is only in recent decades

that the medicinal use of fungi has significantly

increased in the Western w

orld. There are known to be

approximately 140,000 fungus species in the w

orld, only

10 % of w

hich have been scientifically studied.

Generally speaking fungi are rich in fiber, vitam

ins

B1, B

2, B3 and D

2, selenium, antioxidants and

protein. Many fungi contain an am

ino acid called

l-ergothioneine which has been found to protect cells

and DN

A from

damage. L-ergothioneine stim

ulates

the breakdown of sugar and im

itates carnitine in its

ability to carry fat to cell mitochondria. 446 In addition,

many fungi contain com

pounds that have been

shown to have antibacterial, antiviral, antifungal, anti-

inflamm

atory, pain relieving and cancer cell destroying

properties. 447

In his book Fungal Pharmacy (2011) fungus expert

Robert Rogers states that fungi have been shown to

have at least 126 distinct medicinal properties. 448

In nature fungi compete w

ith various microbes, w

hich

is why they specialize in producing antibiotics and

various antiviral compounds. The m

edicinal properties

of fungi are usually polysaccharides or triterpenes. In

addition to these, the glycoproteins, sterols and certain

metabolic products (such as antibiotics) of fungi are

utilized for medicinal purposes. N

umerous im

portant

medicines such as penicillin, griseofulvin,

erythromycin and cyclosporin w

ere

isolated from fungi.

The most w

ell-known m

edicinal fungi

are shiitake (lentinula edodes), lingzi

mushroom

s (ganoderma lucidum

), turkey

tail (trametes versicolor), caterpillar

fungus (ophiocordyceps sinensis), hen-

of-the-woods (grifola frondosa), agaricus

blazei, matsutake (tricholom

a matsutake), lion’s m

ane

(hericium erinaceus) and chaga m

ushrooms (inonotus

obliquus). 449


BGL)

133

It is important to pick fungi from

an unpolluted site.

Fungi collect heavy metals and radioactive cesium

from the environm

ent. There are also deadly poisonous

varieties such as the European destroying angel, the

livid entoloma, lethal w

ebcaps and the funeral bell

mushroom

. 450 To minim

ize toxins and cesium, m

any

fungi (such as the morel) should be boiled tw

ice and

then rinsed in cold water. 451 If you don’t recognize a

fungus – leave it be.

Favor:

• Double extracted (w

ater and alcohol

extracted) m

edicinal mushroom

powders

• Using m

ushrooms w

ith medicinal

properties in cooking

• Shiitake and oyster mushroom

s are well

suited for stew

s and soups

• Utilizing chaga tea in soup, rice cooking

w

ater and as a coffee base

• Extract powders m

ixed with chocolate, coffee,

tea or sm

oothies

• Yellowfoot

• Golden chanterelle (rich in

vitam

in D2)

• Black chanterelle (rich in

nutrients)

• Penny bun (rich in selenium,

protein and fibers)

• Russula mushroom

s (yellow

sw

amp russula, russula decolorans, russula paludosa,

darkening brittlegill, crab brittlegill, bare-toothed

russula)

• Oyster m

ushrooms (im

proves fat metabolism

and

im

munity)

• Ceps (orange birch bolete, bay bolete, slippery jack,

penny bun, velvet bolete)

• Milkcaps (northern bearded m

ilkcap, weeping

m

ilkcap, red hot milkcap, orange m

ilkcap, candy cap,

com

mon lactarius, false saffron m

ilkcap, ugly milkcap,

w

oolly milkcap, lactarius lignyotus)

• Sheep polypore, terracotta hedgehog, sheathed

w

oodtuft, morel, gypsy m

ushroom, slim

y spike-cap,

pestle puffball, scaly tooth

+


BGL)

134

A

void:

• The excessive daily consumption of fungi (m

any

edible m

ushrooms such as the yellow

knight, penny

bun, russula m

ushrooms, chanterelle and sheep

polypore strain the kidneys and liver) 452

• Fungi that irritate the digestive tract when uncooked

(alw

ays cook the orange birch bolete, rough-

stem

med bolete, honey fungi, shiitake, shaggy

parasol, clouded agaric and tangy m

ilkcaps and

russulas)

• Poisonous fungi

• Consum

ing the comm

on ink cap or club-footed

clitocybe w

ith alcohol

• Fungi that have collected a lot of heavy metals or

radioactive cesium

Vitam

in D from

mushroom

s

Dry m

ushrooms in sunlight to m

ultiply their

vitamin D

content. Studies conducted on

shiitake mushroom

s indicate that 100 g (3.5

oz) of fresh mushroom

s, after having been

placed in the sun for 12 hours, contained

an additional 1000 µg vitamin D

2. 453

TIP

–


BGL)

135

WATE

R

On average, hum

an beings are 65 % w

ater. Dehydration

at only a few percentage points significantly im

pairs our

general ability to function. Fluid balance regulation is

one of our most im

portant regulatory mechanism

s.

Water is essential for life. The significance clean

drinking water to health of therefore cannot be

overemphasized. Fresh w

ater is currently a diminishing

natural resource due to intensive farming am

ong other

things. As m

uch as 70 % of the w

orld’s water resources,

including groundwater, is used in agriculture. 454 The

United N

ations has estimated that the consum

ption of

fresh water has increased six-fold in the past century.

If the raw w

ater (groundwater) contains organic m

atter

suitable as a source of impurities (surface w

ater),

impurities rem

ain in the water even after disinfection.

Finland was one of the first countries to change its

water purification system

s when the negative effects of

trihalomethane, furans and brom

ate became present. 455

When the disinfection m

ethod used is the most

comm

on one – chlorination – various chlorinated

compounds form

as chlorine and organic matter react.

Dem

ographic studies have indicated that the long-

term use of drinking w

ater made from

surface water

through chlorination may increase the risk of cancer. 456

How

ever, the advantages of chlorination outweigh the

disadvantages.

Even 50+ year old w

ater pipes can leak impurities into

the drinking water. 457 458 In som

e rural areas, tap water

contains excess calcium w

hich can be a predisposing

factor for coronary artery disease and heart attacks. 459 In

drilled wells, a brow

n color and unpleasant odor may be

a sign of high iron and manganese levels in the w

ater.


BGL)

136

Official guidelines recom

mend drinking a m

inimum

of

1–1.5 litres (35–50 fl oz), preferably 2–3 litres (70–100 fl

oz) of water per day. The w

ater requirement increases

with rising tem

peratures. The elderly should also drink

more fluids due to the im

paired ability of their kidneys

to filter urine. 460

Store water in a dark glass bottle w

henever possible.

Avoid plastic as harm

ful compounds such as B

PA

or phthalates may dissolve in the liquid. These

compounds are present in plastic bottles m

arked with

a recycling symbol w

ith the number 03 or 07. These

compounds have a harm

ful effect on the functions of

the endocrine system. 461

Favor:

• Naturally flow

ing spring water (m

icrobiologically

tested)

• Liquid contained by plants (freshly squeezed juice,

sap, coconut w

ater)

• Drilled w

ell water and w

ell water

• Purified tap water (separate filtering device or

filter attached to tap)

• Reverse osmosis (RO

), activated carbon filtering,

ion exchange

• High quality spring w

ater or mineral w

ater sold in

glass bottles (such as Pellegrino)

A

void:

• Water packaged in plastic bottles

• Vitamin-enriched w

ater

• Carbonated w

ater

• Tap water

RE

CO

MM

EN

DA

TIO

NLocate drinkable spring w

ater around the world:

ww

w.findaspring.com

–

+


BGL)

137

CO

FFEE

Finns drink the most coffee in the w

orld, 12 kg (26

pounds) per capita. The other Nordic countries are also

frequent coffee drinkers. US consum

es a little over 4 kg

(9 pounds). Besides oil, coffee is the w

orld’s most

actively traded comm

odity. Due to this, large quantities

of various pesticides are used to maxim

ize production.

It is worthw

hile to invest in high quality coffee and a

proper preparation method, if only for a m

ore satisfying

coffee experience.

Coffee that has been grow

n and processed with quality

in mind contains few

er harmful substances and m

ore of

coffee’s beneficial active agents, and in terms of ethics,

it is a significantly more sustainable choice com

pared

to intensively produced coffee. High quality coffee has

a well-rounded flavor in that its arom

as need not be

covered up with sugar, m

ilk or cream.

For most people, reasonable coffee consum

ption (3–4

cups per day) is compatible w

ith a healthy, balanced

diet and an active lifestyle. 462 According to a com

pre-

hensive meta-analysis, reasonable coffee consum

ption

may extend the life span, low

er the risk of developing

type 2 diabetes463 and cardiovascular diseases

464 and

prevent premature death from

these illnesses. 465 The

health benefits of coffee are most likely due to the

anti-oxidants it contains, such as polyphenols. Indeed,

more than 1,000 antioxidant com

pounds have been

found in coffee, even more than in green tea and

cocoa. 466

A great m

any people enjoy coffee daily due to its

effects in stimulating and lifting the spirits. H

owever,

the effects of coffee depend on one’s genetic makeup.

For example, the C

YP1A2 gene affects the body's

ability to remove caffeine from

the system, and the VD

R

gene is associated with caffeine’s negative

effects on bone health. For these

reasons the same am

ount of caffeine

may have a different effect on different

individuals. 467


BGL)

138

The primary risk factors in term

s of harmful substances

affecting the quality of coffee are pesticides and

mycotoxins. W

ater washing significantly reduces the

level of mycotoxins

468 and when w

ashed properly, the

ochratoxin A (O

TA) level of green coffee beans is

reduced by 90 %. 469 In addition to this, roasting

destroys 69–96 % of the rem

aining OTA

. 470

According to a report published by the Finnish

Custom

s in 2012, 12 % of the tested instant coffees,

roasted coffees and hot chocolate drinks were

contaminated by m

ycotoxins (OTA

, aflatoxins). 471 Coffee

producers have been actively involved in initiatives

to guide farmers in im

plementing the best farm

ing

practices to minim

ize the risk of mold. 472

The Biohacker's C

offee Manifesto:

• Favor organic or pesticide-free, pure coffee

• Favor single origin coffee

• Favor water w

ashed coffee

• Favor coffee grown at high altitudes

• Avoid instant coffee, blends of several coffee bean

varieties and coffee grow

n near sea level (at low

altitudes)

• Time coffee consum

ption at a sensible part of

your day

• Purchase freshly roasted coffee

• Grind the coffee beans yourself im

mediately

before use

• Use a m

etal filter, avoid paper filters processed

w

ith chemicals

• Only purchase coffee for a m

aximum

of two w

eeks’

consum

ption at a time

• Alw

ays store coffee in an airtight container

• Use kitchen scales to m

easure the ratio of coffee

to w

ater

• Do not over brew

coffee

• Do not add sugar, m

ilk or cream to coffee


BGL)

139

RE

CIPE

Biohacker C

offee• 16 g (½

oz) high quality coffee beans (grown in

volcanic soil at high altitude, C

entral Am

erican,

w

ater washed, organic)

• 250 ml (1 cup) nearly boiling spring w

ater or

filtered tap w

ater (91 °C / 196°F)

• 1 tbsp grass-fed butter

• 1 tbsp MC

T oil or cold pressed coconut oil

• Add flavor w

ith a pinch of genuine vanilla

and/or chaga extract

First grind the beans into a fine powder. B

ring the

filtered water to a nearly boiling tem

perature 91 °C

(196 °F) and preheat the blender, glass, thermos and

other accessories with hot w

ater. Place the ground

coffee and flavorings (vanilla, chaga extract) into a

suitable preparation device (Aeropress, C

hemex,

French press, dripper) and pour one half of the water in.

Mix for 10 seconds and add the rem

aining water. B

rew

for 1–4 minutes. Rem

ove hot water from

the blender.

Add butter, M

CT oil and other ingredients into the

blender. Press the coffee through the filter. Add the

coffee into the blender and mix at full speed for 15–20

seconds.

Pour the foamy coffee into a glass or a therm

os. Sip

slowly. The fats in the coffee provide a constant source

of energy and improve cognitive functions. A

lso try

adding theanine (200 mg).


BGL)

140

TEA

Tea is the world's second m

ost popular drink after

water. Tea is typically prepared by infusing the leaves

of the tea bush (camellia sinensis). The history of tea

begins during the Shang dynasty of China (1766–1050

BC

E) when it w

as used predominantly for m

edicinal

purposes. In the Him

alayan region of India, tea has

been used for medicinal purposes for nearly as long.

Tea only arrived in Europe at the turn of the 17th

century and later became an extrem

ely popular

beverage particularly in England.

Turkish people drink the most tea in the w

orld, over

7 kg (15 pounds) per capita. Other big tea drinking

countries are Ireland and the United Kingdom

. These

countries also prefer tea over coffee.

Teas are typically divided into various categories

depending on the processing method. The six

most com

mon ones are green tea, yellow

tea, white

tea, oolong tea, black tea and post-fermented tea.

Beverages m

ade from leaves other than tea leaves are

called herbal teas. The medicinal

use of tea beverages is extensive

particularly in oriental cultures.

Tea quality depends on several

factors. Aside from

processing methods, the prim

ary

factor is the age of the tea leaves. The most valued tea

leaves are the new leaves grow

ing near the blooms.

Tea leaves are rich in polyphenols such as flavonoids,

theanine, theophylline, epigallocatechin-3-gallate

(EGC

G) and other catechins. In addition, all teas

contain 30–90 mg of caffeine per cup depending on

the tea variety and the preparation method. 473

Each tea variety has a specific brewing tim

e and

temperature as w

ell as traditional methods of use.

These have a significant impact on the antioxidants,

caffeine, flavor and health benefits of the tea. We

encourage you to consult expert tea traders regarding

optimal brew

ing times and tem

peratures. Some tea

varieties may contain heavy m

etals and environmental

toxins, 474 highlighting the importance of ensuring that

the tea is of high quality.


BGL)

141

Green tea

Green tea is probably one of the m

ost studied tea

varieties for its health benefits. Green tea contains

30–40 % of w

ater-soluble polyphenols, whereas black

tea contains only 3–10 %. G

reen tea is also suitable

for individuals sensitive to caffeine due to its theanine

content. Theanine reduces the unpleasant side effects

of caffeine. 475

Com

prehensive meta-analysis studies reveal that the

consumption of green tea low

ers blood pressure, 476 477

the levels of both total cholesterol and LDL

cholesterol 478 as well as the levels of fasting glucose

and long-term glucose. 479 G

reen tea may also slow

down the deterioration of m

emory. The optim

al health

benefits are achieved by drinking 5–7 cups per day. 480

An alternative to drinking abundant am

ounts of tea is

to take green tea extract with a m

eal. Extracts may also

have a slimm

ing effect. 481

Yerba m

atéYerba m

até (mate) is a beverage prepared by steeping

the leaves and new shoots of the m

até tree. Technically,

it is not a variety of tea but it is used in very similar

manner. Traditionally, m

até has been used as an

empow

ering drink amongst the indigenous people of

South Am

erica.

Yerba maté is rich in antioxidants such as quercetin,

vitamins B

and C and m

inerals (magnesium

, potassium,

zinc). 482 Maté also contains several stim

ulating and

refreshing xanthines that are also present in coffee

(caffeine), tea (theophylline) and cocoa (theobromine).

Maté m

ay improve m

ood, 483 lower cholesterol levels

and reduce inflamm

ation484 as w

ell as balance

blood sugar. 485

Pu-erh-teaPu-erh tea is black tea originating from

the Yunnan

province in China. The ferm

enting method used to

prepare pu-erh tea makes it significantly healthier than

black tea. The longer pu-erh tea is fermented and

matured, the m

ore valuable and healthy it is. Some

pu-erh tea cakes may keep for nearly a hundred years.

Pu-erh tea is rich in polysaccharides, polyphenols and

statins. Pu-erh tea contains slightly less caffeine than

coffee. Several animal tests have found positive effects


BGL)

142

on fat metabolism

486 and body weight. 487 488 Very little

pu-erh tea research has been conducted on humans.

Oolong

teaIn term

s of oxidation level, oolong tea is placed

between green tea (little oxidation) and black tea

(great oxidation). The same leaves can be used for

steeping several times. Like green tea, oolong tea

is rich in antioxidants such as various catechins and

polyphenols.

A com

prehensive Chinese dem

ographic study showed

that the long-term use of oolong tea w

as associated

with im

proved blood lipid values. 489 Unlike other tea

varieties, oolong tea also has a strong effect on the

GA

BA

-A receptors (calm

ing neurotransmitter). 490

White tea

White tea com

es from C

hina, particularly the Fujian

province. It is a lightly oxidized, fine tea prepared from

the young buds and leaves of the tea bush. White tea

is significantly more rare than the other tea varieties.

White tea contains slightly m

ore caffeine and equal

amounts of antioxidants com

pared to green tea. 491

The consumption of w

hite tea may reduce the risk of

stroke492 and based on anim

al tests, also prevent athero-

sclerosis. 493 494 Used topically, w

hite and green tea may

protect the skin from the harm

ful UV rays of the sun. 495 496

Favor:

• Pu-erh tea after a high-fat meal (85–95 °C

/ 185–203 °F,

12 seconds to 2 m

inutes)

• Green tea w

ith meals (60–80 °C

/ 140–176 °F,

1–2 m

inutes)

• Sencha, matcha, gyokuro

• Oolong tea w

hen you need to concentrate (80–85 °C /

176–185 °F), 2–3 m

inutes)

• White tea (60–70 °C

/ 140–158 °F, 1–2 minutes)

• Yerba maté w

hen working (60–70 °C

/ 140–158 °F,

3–5 m

inutes)

• Caffeine-free herbal tea in the evening

A

void:

• Bagged tea

• Prepared ice teas

• Black tea

• Using m

ilk with tea (inhibits the health benefits

of flavonoids) 497

– +


BGL)

143

TEA PRO

CESSIN

G


BGL)

144

ALC

OH

OL

The highest consumption rates of alcohol seem

to be

concentrated in Europe. The highest rates can be seen

in countries like Estonia, Belarus, Lithuania, the C

zech

Republic, Austria and Ireland, w

ith each around 11–14

liters (3–6 gallons) per capita. Drinking per se and high-

volume drinking are consistently m

ore prevalent among

men than w

omen.

According to the W

orld Health O

rganization, the use of

alcohol is associated with at least 60 different illnesses.

Health hazards are present even w

ith short-term liberal

use, but severe hazards become apparent particularly

with long-term

use. The main alcohol illnesses are

alcohol dependency, alcohol poisoning, alcohol

psychosis, alcoholic liver diseases and pancreatitis.

In addition to these, the liberal consumption of

alcohol causes neurological and psychiatric illnesses,

hormonal and nutritional disorders, degeneration

of the heart muscle, arrhythm

ia, cancer and blood

diseases. As m

any as 6 % of all deaths are caused by

alcohol. Alcohol-related causes of death are the single

most significant factor in 15–64 year old m

en, ahead

of coronary artery disease. Alcohol plays a role in a

significant number of accidents. 498

Based on a com

prehensive demographic study report,

the moderate use of alcohol (2 units of alcohol for m

en

Hang

over Cure

• 3 dl (1 1/4 cups) coconut water

• 1 avocado

• Juice from half a lem

on

• Couple of broccoli buds

• 300 mg red ginseng

• 2–3 cm (1 inch) piece of ginger

• 2 egg yolks

• 1 tsp chlorella

• Sea salt and fenugreek, to taste

Blend the ingredients in a blender.

RE

CIPE


BGL)

145

and 1 unit for wom

en per day) in good company m

ay

reduce the risk of dementia and the im

pairment of

cognitive functions. The study also found that heavy

use (more than 3–5 units per day) increased the risk of

dementia and im

paired cognitive functions. 499

Favor:

• Total abstinence or consuming sm

all amounts

infrequently in good com

pany

• Hom

emade tinctures

• Hom

emade herbal beer and alcoholic cider

• Clear liquor packaged in glass bottles (potato-based

is preferable to grain-based)

– Russian Standard Im

peria

– Russian Standard Platinum

• Gin, tequila and w

hiskey

• Cham

pagne

• Biodynam

ic red wines (low

tannin, no added sulfites)

• Natural w

ines

• Classic herbal beers (H

ealing Herbal B

eers, Buhner)

• Sprite or equivalent lemon and lim

e mixer

(accelerates the breakdow

n of acetaldehyde in the

system

) 500

A

void:

• Lagers

• Colored liquors

• Alcoholic ciders sw

eetened with sugar

• The consumption of carbonated beverages m

ixed

w

ith alcohol (increases the absorption of alcohol)

Hangover sym

ptoms are caused by acetaldehyde poisoning. The breakdow

n of acetaldehyde into harm

less acetic acid requires glutathione tripeptide (glutamic acid, cysteine and glycine).

THE B

REAKD

OW

N O

F ALC

OH

OL IN

THE SYSTEM

–

+

Ethanol(C

H O

)A

cetaldehyde(C

H O

)26

24

Acetic acid(C

H O

)22

4

Water (H

O)

2

carbon dioxide(C

O )2

&


BGL)

146

Beating

a Hang

over

The suggestions are based on supporting natural

glutathione levels, removing toxic substances and

restoring nutrients depleted by alcohol.

Before use:

• Eat meat (particularly turkey) w

ith turmeric

and egg yolks (am

ino acids)

• 5–10 g (0.17–0.35 oz) chlorella

• Vitamin B

1 and alpha lipoic acid

• 100 mg glutathione (preferably

in a liposom

al form)

• Milk thistle (silym

arin) and

fenugreeka

501

TIP

During

:

• 500 mg vitam

in C and 200 m

g N-acetylcysteine

(N

AC

) before each alcoholic drink

• 300 mg ginseng (accelerates the exit of

acetaldehyde from

the system) 502

• A glass of w

ater with each alcoholic drink

After:

• Vitamin B

complex

• Electrolytes (unrefined sea salt and coconut

w

ater)

• Broccoli (sulforaphane elim

inates toxic

acetaldehyde from

the body) 503

• Fresh ginger (2–3 cm / 1-inch piece

prevents nausea)

Before b

ed:

• 1–2 g (0.03–0.07 oz) activated carbon

(binds the toxins form

ed)


BGL)

147

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