Nourishing Traditions

1. Traditional diets prioritize nutrient-dense, whole foods

Dr. Price found fourteen groups—from isolated Irish and Swiss, from Eskimos to Africans—in which almost every member of the tribe or village enjoyed superb health.

Ancestral wisdom: Traditional diets across cultures share common characteristics that promote optimal health. These diets typically include:

• Organ meats from pasture-raised animals
• Seafood, particularly fish eggs and shellfish
• Raw dairy products from grass-fed animals
• Fermented foods and beverages
• Properly prepared whole grains, legumes, and nuts
• Fresh fruits and vegetables, both raw and cooked

Modern implications: By studying these traditional diets, we can learn valuable lessons about nutrition and incorporate their principles into our modern lives. This approach emphasizes whole, unprocessed foods and traditional preparation methods that maximize nutrient availability and digestibility.

2. Saturated fats and cholesterol are essential for health

The claim that saturated fats per se cause heart disease as well as cancer is not only facile, it is just plain wrong.

Fat facts: Contrary to popular belief, saturated fats and cholesterol play crucial roles in maintaining health. Benefits include:

• Supporting cell membrane integrity
• Providing fat-soluble vitamins (A, D, E, K)
• Enhancing hormone production
• Boosting immune function
• Promoting proper brain and nervous system function

Debunking myths: The demonization of saturated fats and cholesterol has led to the widespread use of harmful vegetable oils and trans fats. Research shows that traditional fats like butter, lard, and coconut oil are not only safe but beneficial when consumed as part of a balanced diet.

3. Modern processed foods and refined carbohydrates contribute to chronic diseases

Surfeit of omega-6 interferes with enzymes needed to produce important prostaglandins, and thus may contribute to impaired immune function and to a host of other diseases.

Industrial food fallout: The shift towards processed foods and refined carbohydrates has had devastating consequences on public health:

• Increased rates of obesity, diabetes, and heart disease
• Rise in autoimmune disorders and allergies
• Widespread nutrient deficiencies
• Disruption of the gut microbiome

Hidden dangers: Many modern food products contain harmful additives, preservatives, and artificial ingredients that can negatively impact health. Additionally, the overabundance of omega-6 fatty acids from vegetable oils has thrown off the delicate balance of essential fatty acids in our bodies.

4. Proper preparation techniques enhance nutrient availability

Sprouting, overnight soaking and old-fashioned sour leavening can accomplish this important predigestion process in our own kitchens.

Traditional wisdom: Ancient food preparation methods were developed to enhance nutrient availability and reduce anti-nutrients:

• Soaking grains, legumes, and nuts to reduce phytic acid
• Fermenting vegetables and dairy products
• Sprouting seeds and grains
• Using slow, low-temperature cooking methods

Modern applications: By incorporating these traditional techniques into our cooking, we can significantly improve the nutritional value of our food and support better digestion and nutrient absorption.

5. Raw and fermented foods provide vital enzymes and beneficial bacteria

Properly prepared, meat stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, a form that is easy to assimilate.

Living foods: Raw and fermented foods are rich in enzymes and beneficial bacteria that support digestion and overall health:

• Raw dairy products contain natural enzymes for lactose digestion
• Fermented vegetables provide probiotics and enhance vitamin content
• Raw meat and fish dishes offer easily digestible proteins and nutrients

Balancing act: While not all foods should be consumed raw, incorporating a variety of raw and fermented foods into the diet can greatly enhance nutritional status and support a healthy gut microbiome.

6. Animal products, including organ meats, are nutritional powerhouses

Liver and other organ meats are 10 to 100 times higher in nutrients than corresponding muscle meats.

Nature's multivitamin: Organ meats are among the most nutrient-dense foods available:

• Rich in fat-soluble vitamins A, D, E, and K
• High in B-complex vitamins, especially B12
• Excellent source of minerals like iron, zinc, and selenium
• Contain unique nutrients like coenzyme Q10 and choline

Incorporating offal: While organ meats may not be appealing to modern palates, finding creative ways to include them in the diet can significantly boost nutrient intake and support overall health.

7. Bone broths and gelatin support digestion and overall health

Properly prepared, meat stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, a form that is easy to assimilate.

Healing elixir: Bone broth is a traditional food with numerous health benefits:

• Rich in easily absorbable minerals
• Contains gelatin, which supports digestive health
• Provides collagen for healthy skin, hair, and nails
• Supports joint health and reduces inflammation

Culinary uses: Bone broth can be used as a base for soups and sauces, or consumed on its own as a nourishing beverage. Regular consumption of bone broth can significantly improve overall health and wellbeing.

8. Natural salt and traditional fats are superior to modern substitutes

Natural salt contains only about 82 percent sodium chloride; it contains about 14 percent macro-minerals, particularly magnesium, and nearly 80 trace minerals.

Nature's seasoning: Unrefined salt provides essential minerals and electrolytes:

• Supports proper hydration and cellular function
• Contains trace minerals often lacking in modern diets
• Enhances flavor without artificial additives

Fat facts: Traditional fats like butter, lard, and coconut oil offer numerous health benefits:

• Provide fat-soluble vitamins and essential fatty acids
• Support hormone production and brain function
• Enhance nutrient absorption from other foods

9. Dairy products are best consumed raw or cultured

Raw milk contains lactic-acid-producing bacteria that protect against pathogens. Pasteurization destroys these helpful organisms, leaving the finished product devoid of any protective mechanism should undesirable bacteria inadvertently contaminate the supply.

Living milk: Raw and cultured dairy products offer numerous benefits:

• Contain natural enzymes that aid in digestion
• Provide beneficial bacteria for gut health
• Offer a more complete and bioavailable nutrient profile

Fermentation benefits: Cultured dairy products like yogurt, kefir, and cheese enhance the nutritional value of milk:

• Increase vitamin content, especially B vitamins
• Improve digestibility for those with lactose intolerance
• Provide probiotics for gut health

10. A balanced diet includes a variety of properly prepared foods

The wise food provider, who uses gelatin-rich broth on a daily or frequent basis, provides continuous protection from many health problems.

Diversity is key: A truly nourishing diet incorporates a wide range of foods prepared using traditional methods:

• Grass-fed meats and organ meats
• Wild-caught seafood
• Raw and cultured dairy products
• Properly prepared grains, legumes, and nuts
• Fermented vegetables and beverages
• Fresh fruits and vegetables, both raw and cooked
• Traditional fats and oils

Individualization: While these principles form a solid foundation, it's important to recognize that individual needs may vary based on factors such as genetics, health status, and activity level. Listening to your body and adjusting your diet accordingly is crucial for optimal health.

Last updated: January 22, 2025