Leena Watts
The concept of eating for your ancestry is based on the idea that our genetics and ethnicity influence the ideal diet for optimal health. This approach to nutrition considers the foods our ancestors consumed and how our bodies have evolved to digest and metabolize specific types of foods over centuries. By understanding our ancestral backgrounds, we can make dietary choices that align with our genetic predispositions and potentially improve our health and well-being. This involves a shift towards whole, natural, and unprocessed foods while reducing the consumption of processed and refined foods that are high in sugars and artificial additives. The ancestral diet is not a one-size-fits-all approach but rather a personalized journey of discovering the nutritional needs tailored to one's ancestry and genetic makeup.
| Characteristics | Values |
|---|---|
| Purpose | Lose weight, lower the risk of chronic disease, improve digestive health, and strengthen immunity |
| Food | Whole, unprocessed, natural foods, including lean meats, wild-caught fish, healthy fats, nuts, seeds, fruits, vegetables, and whole grains |
| Food to avoid | Processed foods, sugars, artificial additives, and grains |
| Dairy | Full-fat and raw versions, such as Greek yogurt and cottage cheese |
| Lifestyle | Relaxed, mindful, and present during meals, with no media at the dinner table |
| Supplements | Can be taken to ease the transition, such as grass-fed beef liver capsules |
| Personalization | The ancestral diet can be personalized to suit individual lifestyles and preferences, with a slow transition for better results |
| Genetic influence | The diet is influenced by an individual's ancestry and genetic predispositions |
| Environmental influence | The diet also considers the environment and local produce available to an individual's ancestors |
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What You'll Learn
The benefits of an ancestral diet
An ancestral diet is a diet based on the foods our ancestors consumed. While there is no single ancestral diet, as people from different regions consumed different foods, all ancestral diets are bound by some common qualities.
An ancestral diet is generally good for you as it will tend to be far more nutrient-rich than a modern diet. It is likely to be high in fat and protein and lower in carbohydrates. A high-fat diet is particularly beneficial for health as it assists the body in absorbing essential vitamins and minerals. One of the most nutritionally important vitamins, Vitamin K2, is fat-soluble, meaning sufficient dietary fat is required for the body to absorb and utilize it. The same is true of vitamins A and D.
An ancestral diet can also help to reduce inflammation and reset your gut microbiome, reducing your risk of diseases of civilization. It can also help to improve your health and lower your risk of illness. For example, a traditional Mexican diet is rich in beans, seeds, and whole grains, and when Mexican women switched to a U.S. diet of processed foods, refined carbs, and sugars, they experienced a metabolic and/or inflammatory response that placed them at a higher risk of metabolic diseases such as obesity, insulin resistance, and breast cancer. When they returned to their traditional diet, all of these health problems decreased drastically.
Additionally, an ancestral diet can help to improve your dental health. Dr. Weston A. Price studied primal cultures and found that they had immaculate bone structure and straight, white teeth that rarely got cavities. He attributed this to their diets, which were high in minerals and water-soluble vitamins.
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How to determine your ideal ancestral diet
The ancestral diet is a lifestyle that focuses on whole, unprocessed foods and stresses the importance of natural fare. It is about returning to the basics and consuming foods our ancestors consumed for generations. It centres around nutrient-dense foods and unprocessed foods. Here are some ways to determine your ideal ancestral diet:
- Determine your ancestry: The first step to determining your ideal ancestral diet is to identify your ancestry. This can be done through genealogical research, genetic testing, or by tracing your family tree. Understanding your ethnic and regional background will give you insights into the types of foods your ancestors typically consumed.
- Research historical dietary patterns: Once you have identified your ancestry, you can begin researching the traditional dietary patterns of your ancestral culture. This may involve studying historical records, ethnographical data, or consulting with cultural experts. Consider the specific foods, cooking methods, and eating practices of your ancestors.
- Consider geographical and environmental factors: Take into account the geographical and environmental context of your ancestry. Different regions offer different types of foods. For example, coastal areas may have a diet higher in fish, while landlocked regions may rely more on plant-based sources of nutrition. Environmental factors, such as climate and terrain, would have also influenced the availability and types of foods consumed.
- Understand your genetic predispositions: Our genes can provide valuable insights into our nutritional needs and tolerances. For example, lactose tolerance is more common in people with Northern European ancestry due to genetic variations. Similarly, the MTHFR gene mutation, which affects the body's ability to process folate, is more prevalent in certain populations. Understanding your genetic makeup can help you tailor your diet accordingly.
- Start slowly and listen to your body: Shifting immediately to a new diet can be challenging and counterproductive. It is advisable to transition slowly and listen to your body's responses. Pay attention to how different foods make you feel and adjust your diet accordingly.
- Focus on whole, unprocessed foods: Ancestral diets prioritise whole, unprocessed foods that are naturally nutrient-rich. Choose fresh fruits, vegetables, lean meats, wild-caught fish, nuts, and seeds. Limit processed foods, refined sugars, and artificial additives.
- Consider regional specialisations: Different regions and ancestries may have unique dietary specialisations. For example, people from Southern Europe are generally better suited to a high-plant-based diet, while those from Greenland may be better adapted to processing meat fat and lactose. Consider the specific dietary adaptations of your ancestral region.
- Explore traditional food preparations: Learn about traditional food preparation methods used by your ancestors. Heirloom grains, for example, can be prepared properly to make them more digestible. Exploring traditional cooking techniques can help you connect with your ancestral diet.
- Create a balanced and sustainable plan: Ancestral eating is not about extreme diets but rather a sustainable, balanced approach. Focus on a variety of macronutrients, including proteins, healthy fats, and carbohydrates from whole food sources. Ensure your diet is well-rounded and tailored to your individual needs and preferences.
- Mindful eating practices: Eating ancestrally is not just about the food but also about a state of mind. Our ancestors often treated meals as occasions to come together and connect. Consider incorporating mindful eating practices, such as sitting down at the table, minimising distractions, and savouring your food.
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The importance of mindfulness when eating
The concept of eating for your ancestry is based on the idea that our genetics and ethnicity influence the ideal diet and health. Our ancestry may have built certain genes to either protect or harm us, depending on centuries of exposure, adaptation to the environment, and food. For example, the likelihood that someone can tolerate dairy well depends on the degree to which they have a Northern European bloodline, as a mutation in the DNA of an isolated population of Northern Europeans 10,000 years ago introduced a tolerance for dairy.
Mindful eating is a centuries-old practice with roots in many religions and cultures. It is about paying close attention to what you are eating, how you are eating, and how your body feels. It is about bringing your full attention to the present moment and checking in with your thoughts, feelings, environment, and body. It is not about dieting or restricting what you eat but about experiencing the joy of eating in a more conscious and present way.
Practicing mindfulness can also help improve digestion and gut health. Mindfulness techniques, including mindful eating, can be beneficial in reducing the symptoms of irritable bowel syndrome (IBS). Additionally, mindful eating can help you slow down and make eating a more intentional and enjoyable experience. It can increase your gratitude for food, improving the overall eating experience and encouraging you to make choices that are satisfying and nourishing to your body.
To practice mindful eating, it is important to eat with all your attention and focus on your senses rather than eating on "automatic pilot" or while engaged in other activities. Take the time to chew your food thoroughly and eat slowly. Start by taking a few deep breaths and considering the health value of each piece of food. You can begin mindful eating when making your shopping list or choosing from a menu. If you find yourself eating out of boredom or stress, pause and reroute your attention to an activity you enjoy or spend some time breathing.
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The impact of ancestry on lactose tolerance
According to studies, a mutation in the DNA of an isolated population of Northern Europeans around 10,000 years ago introduced a tolerance for dairy. As a result, the likelihood of tolerating dairy well today depends on the degree of Northern European ancestry an individual has. People of Northern and Central European descent, as well as certain African and Middle Eastern populations, are more likely to be lactose tolerant in adulthood due to this historical mutation.
In contrast, other regions, such as Western Europe, have higher rates of lactose intolerance. For example, France, Germany, and Poland exhibit higher rates of lactose intolerance, while Southern European regions, like Greece, show a tolerance for low-lactose foods. The Mediterranean diet, rich in plants, has shown positive health results for most ancestry from the coastal lands of Europe.
Ancestry also influences the dietary habits and tolerance of lactose in other parts of the world. For instance, Mexicans with Pima Indian ancestry have been found to do well on a diet rich in beans, seeds, and whole grains. Similarly, the traditional Mexican diet, which is high in folate, has been linked to improved health outcomes compared to a U.S. diet high in processed foods. In Central America, the MTHFR mutation is more prevalent, and a diet rich in folate is recommended to improve health.
Additionally, the Inuits, who traditionally consumed a high-protein and high-fat diet with very few vegetables and grains, had low rates of cancer, heart disease, and diabetes until the introduction of sugar, refined flours, and alcohol. This highlights how genetics and ancestry play a role in adapting to specific diets and environments.
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How to transition to an ancestral diet
The ancestral diet is a lifestyle centred around whole, unprocessed foods. It is about returning to the basics and consuming foods that our ancestors ate for generations. An ancestral diet is not an extreme diet but a sustainable, balanced way of eating.
Start slowly:
Shifting immediately to a new diet can be counterproductive. Start by mixing processed foods with natural, unprocessed foods and gradually increase the proportion of the latter.
Focus on whole, natural ingredients:
Choose foods that are as close to their natural state as possible. Include a variety of lean protein sources such as grass-fed beef, free-range poultry, and wild-caught fish rich in omega-3 fatty acids. Our ancestors also cherished healthy fats like avocados, coconut oil, olive oil, and animal fats like tallow, lard, and butter.
Limit processed foods and sugars:
Avoid processed junk food, sugary drinks, and artificial additives. These foods are often loaded with hidden toxins and empty calories, leading to weight gain and health issues.
Include fruits, nuts, and seeds:
Fruits, nuts, and seeds are an important part of a well-balanced ancestral diet. These provide a healthy source of fructose for those with a sweet tooth. The type of fruits, nuts, and seeds you consume can vary regionally, so do some research to find out what your ancestors ate.
Consider your ancestry and genetics:
Your ancestry and genetics can provide valuable insights into the types of foods your body may be better suited to digest. For example, if you have Northern European ancestry, you may have a higher tolerance for dairy. Similarly, those with Mexican ancestry may benefit from a diet rich in beans, seeds, and whole grains.
Make mealtimes a sacred occasion:
Ancestral eating is not just about food but also about a state of mind. Our ancestors treated mealtimes as an occasion to come together and connect. So, create a relaxing and mindful dining experience, free from distractions like media and electronic devices.
Remember, the ancestral diet is about finding a balance that works for your body and aligns with your ancestral heritage. Small shifts can lead to momentous rewards, so take it one step at a time and enjoy the process of discovering and connecting with your ancestral roots.
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Frequently asked questions
An ancestral diet is a lifestyle that focuses on whole, unprocessed, natural foods. It is filled with vitamins, minerals, and antioxidants—all naturally occurring in your foods. By focusing on whole, unprocessed options like fatty meat, organ meat, fish, fresh fruits, and vegetables, you're giving your body a daily dose of essential nutrients. These nutrient-rich foods are the fuel that powers your daily activities.
Shifting immediately to a new diet can be counterproductive. So, do it slowly but surely. Make it easier for yourself by taking supplements first. You can do some research to find out which fruits, nuts, and seeds your direct ancestors ate or just consume them in moderate amounts.
Eating ancestrally isn’t only about food, it’s also about a state of mind. Our ancestors weren’t eating in the car on the run, or indulging in a drive-thru. A meal was an occasion. You sat at the table. You came in from the world and made time for the sacred aspect of true nourishment. And you shared this event with others! So consider this another component when following an ancestral lifestyle – and check the level of stress in your life: especially at mealtimes.
