Perfect Health Diet in a Nutshell

Ok, it is time to have a look at the "perfect health diet" created by a husband-and-wife team Paul Jaminet, Ph.D. and Shou-Ching Shih Jaminet, Ph.D. Paul was an astrophysicist at the Harvard-Smithsonian Center and Shou-Ching is a molecular biologist and cancer researcher at Beth Israel Deaconess Medical Center and Harvard Medical School, and Director of BIDMC's Multi-Gene Transcriptional Profiling Core. The "perfect health diet" is currently among my favorite ways to look at nutrition. It steps solid on the paleo idea, adds various layers of cultural wisdom, reads thoroughly through the modern scientific research, and uses stable reference. I must say that the authors have all the reasons to call their diet: " Perfect Health Diet ". They believe that: " Disease, premature aging, and impaired health have four primary causes: malnutrition, food toxicity, evolutionary discordant lifestyles, and chronic infections by bacteria, viruses, fungi, and protozoa. ".
The book bites strongly on the evolutionary perspective; takes an interesting look at fasting which as a self nourishing act reveals valuable macro-nutrient relationships; uses breast milk as an indisputable formula nature has presented for the infant; and tops all of that with the idea of pleasure and feel good, taste great orientation. This fusion between paleo, science and ancestral diets appreciates the intellect of the intermittent fasting, and the power of fermentation as a manifest of our connection with the invisible world. The book draws an excellent picture of the role of macro-nutrients ( carbs, proteins, fats ), micro-nutrients ( vitamins and minerals ), toxins, and supplements. The authors talk about ketogenic diet, coconut oil, and what is most interesting to me, invent the concept of "safe starches". "Safe starches" idea is saying that if carbohydrates exist they shouldn't be ignored. Glucose ( from an external source ) has its meaning and should be brought to use in the most non-toxic way, which is through " safe starches" such as white rice ( white because it has the least amount of natural toxins the plant uses to protect itself ), potatoes, sweet potatoes, and taro ( most of their toxins are thrown away during cooking ). I like the "safe starches" approach because it allows people to transition better from a chaotic high carb eating to a more restricted fat burning paleo regimen. It is admirable that the book does not forget to acknowledge the benefits of slow cooking, which gives the possibility to extract nutrients further, especially minerals and fatty acids by making a bone broth for instance. Although it focuses mainly on nutrition the book also speaks about the importance of circadian rhythm, sunlight, exercise, meditation, and sleep.

Here is the "perfect health diet" in a nutshell:

where the authors recommend:

"About 3 pounds [1.4 kg] of plant foods per day, including:

About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;

About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;

Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.

One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:

ruminants (beef, lamb, goat);

birds (especially duck and wild or naturally raised birds);

Shellfish and freshwater and marine fish.

Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:

butter, sour cream, beef tallow, duck fat;

coconut milk or oil

palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter

Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.

Broths or stocks made from animal bones and joints.

Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.

By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.

In the shadow of the apple are foods forbidden because of their high toxin content. Notably:

Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.

Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.

Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.

Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.

We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths."

You can look at the food plate translated in various other languages here.

I find the "perfect health diet" to work very well on the long run especially when people try to incorporate intermittent fasting on a daily basis ( skipping breakfast and starting to eat around mid afternoon ). Anyone doing this can learn to listen to his body in order to gradually adjust the amount of "safe starches" and become metabolically flexible. Being able to use primarily fatty acids as an energy source will give the freedom to adapt to a wide range of nutritional regimens including valuable extremes such as the ketogenic diet where fat and protein are the primary macro-nutrients and carbs are almost non-existent.

Here is a detailed conversation about the diet between Dr. Mercola and Paul Jaminet: