Real Food

1. Real food is old and traditional, not industrial or processed

"Real foods are old. These are foods we've been eating for a long time—in the case of meat, fish, and eggs, for millions of years."

Traditional vs. industrial. Real foods have a long history of human consumption and are prepared using time-honored methods. They include whole, unprocessed ingredients like fruits, vegetables, meats, fish, eggs, and dairy from pastured animals. In contrast, industrial foods are recent inventions, often heavily processed and containing artificial additives.

Nutritional superiority. Real foods retain their natural nutrient profiles, including vitamins, minerals, and beneficial compounds that may be lost or altered in processing. They lack the harmful additives, preservatives, and trans fats commonly found in industrial foods. Traditional preparation methods like fermentation can even enhance the nutritional value and digestibility of foods.

Health implications. Diets based on real foods have sustained human health for millennia. The shift towards industrial foods in the past century correlates with rising rates of chronic diseases like obesity, diabetes, and heart disease. Returning to a diet of real, traditional foods can support overall health, provide satiety, and help prevent modern nutritional deficiencies.

2. Traditional fats like butter and lard are healthy, not harmful

"The saturated fats in milk (such as butyric acid) are particularly easy to digest because they do not have to be emulsified first by the liver."

Nutritional benefits. Contrary to popular belief, traditional saturated fats like butter, lard, and coconut oil offer numerous health benefits:

• Provide essential fatty acids and fat-soluble vitamins (A, D, E, K)
• Support hormone production and cell membrane integrity
• Enhance absorption of minerals and other nutrients
• Contain unique beneficial compounds (e.g., CLA in grass-fed butter)

Cardiovascular health. Research increasingly shows that natural saturated fats do not increase heart disease risk. In fact, they can improve cholesterol profiles by:

• Raising HDL (good) cholesterol
• Changing LDL particle size to a less harmful pattern
• Lowering triglycerides when replacing refined carbohydrates

Misconceptions debunked. The vilification of saturated fat was based on flawed studies and has led to the harmful promotion of industrial vegetable oils and trans fats. Traditional cultures consuming high amounts of natural saturated fats have shown excellent cardiovascular health.

3. Grass-fed and pastured animal products are nutritionally superior

"Grass-fed beef contains more beta-carotene and vitamin E (both fight heart disease and cancer) and CLA, the anticancer fat."

Nutrient density. Animals raised on their natural diets produce more nutritious food:

• Higher in omega-3 fatty acids
• Rich in fat-soluble vitamins (A, D, E, K2)
• Contain more antioxidants like beta-carotene
• Higher levels of conjugated linoleic acid (CLA)

Health benefits. Consuming grass-fed and pastured animal products can lead to improved health outcomes:

• Better omega-6 to omega-3 ratio, reducing inflammation
• Increased CLA intake, potentially aiding weight management and reducing cancer risk
• Higher vitamin K2 levels, supporting bone and cardiovascular health

Environmental impact. Grass-fed and pastured animals contribute to sustainable agriculture:

• Improve soil health through natural grazing patterns
• Reduce reliance on grain crops and associated environmental issues
• Support biodiversity in pasture ecosystems

4. Raw milk offers unique health benefits over pasteurized milk

"Raw milk contains heat-sensitive folic acid and vitamins A, B6, and C."

Nutritional advantages. Raw milk retains its full complement of nutrients and beneficial compounds:

• Active enzymes that aid digestion and nutrient absorption
• Beneficial bacteria that support gut health and immunity
• Higher levels of certain vitamins and minerals
• Intact proteins and fats in their most bioavailable forms

Digestibility. Many people who cannot tolerate pasteurized milk find raw milk easier to digest due to:

• Presence of lactase enzyme, aiding lactose digestion
• Natural fat globule structure, improving fat absorption
• Undenatured proteins, reducing allergenic potential

Safety considerations. While raw milk can carry risks if improperly handled, responsible production methods can minimize these risks:

• Strict hygiene and testing protocols for raw milk dairies
• Grass-feeding and low-stress animal management reduce pathogen risks
• Consumers should source raw milk from reputable, certified producers

5. Omega-3 fats from fish are crucial for brain health and development

"Without large amounts of DHA . . . we might not have evolved at all."

Brain function. Omega-3 fatty acids, particularly DHA, are essential for optimal brain health:

• Make up a significant portion of brain cell membranes
• Support neurotransmitter function and cognitive performance
• Crucial for fetal brain development and early childhood growth

Cardiovascular benefits. Regular consumption of omega-3-rich fish can:

• Reduce inflammation throughout the body
• Lower triglycerides and improve cholesterol ratios
• Decrease risk of heart disease and stroke

Mental health. Omega-3 fats play a role in mental well-being:

• May help prevent and manage depression and anxiety
• Support overall mood regulation
• Potentially reduce risk of neurodegenerative diseases

To obtain these benefits, aim to eat fatty fish like salmon, sardines, or mackerel at least twice a week, or consider high-quality fish oil supplements if dietary intake is insufficient.

6. Fruits and vegetables provide essential antioxidants and phytochemicals

"Fruits and vegetables are packed with good things, including fiber, potassium, and vitamin C, but the exciting research is on huge classes of antioxidants like carotenoids and flavonoids."

Disease prevention. A diet rich in fruits and vegetables is associated with reduced risk of chronic diseases:

• Cardiovascular disease
• Various types of cancer
• Age-related cognitive decline
• Macular degeneration and other eye conditions

Antioxidant power. Fruits and vegetables are our primary source of antioxidants, which:

• Neutralize harmful free radicals in the body
• Reduce oxidative stress and inflammation
• Support overall cellular health and function

Phytochemical diversity. Different colors in produce indicate various beneficial compounds:

• Red (lycopene): tomatoes, watermelon
• Orange/Yellow (beta-carotene): carrots, sweet potatoes
• Green (lutein, zeaxanthin): leafy greens, broccoli
• Blue/Purple (anthocyanins): berries, eggplant

Aim for a wide variety of colorful fruits and vegetables to maximize your intake of these health-promoting compounds.

7. Cholesterol is vital for health and not the villain in heart disease

"Cholesterol is used by the body as a raw material for the healing process."

Essential functions. Cholesterol plays crucial roles in the body:

• Forms the structure of cell membranes
• Precursor for hormone production (e.g., testosterone, estrogen)
• Necessary for vitamin D synthesis
• Important for proper brain function and neurotransmitter production

Misunderstood risk factor. The relationship between dietary cholesterol, blood cholesterol, and heart disease is complex:

• Dietary cholesterol has minimal impact on blood cholesterol for most people
• Many heart attack victims have "normal" cholesterol levels
• Oxidized LDL and inflammation are more significant risk factors than total cholesterol

Rethinking cholesterol. Rather than focusing solely on lowering cholesterol, a more nuanced approach to heart health should consider:

• Overall diet quality and nutrient density
• Reducing inflammation and oxidative stress
• Balancing omega-3 and omega-6 fatty acid intake
• Addressing other lifestyle factors like stress and exercise

8. Nutrient-dense organ meats are some of the healthiest foods

"Liver and organ meats are superlative sources of folic acid and B vitamins, which keep homocysteine levels low."

Nutritional powerhouses. Organ meats, particularly liver, are incredibly rich in essential nutrients:

• High-quality protein
• Vitamins A, D, E, K, B12, and folate
• Minerals like iron, zinc, and selenium
• Unique compounds like CoQ10 and choline

Health benefits. Regular consumption of organ meats can support:

• Optimal brain function and development
• Healthy pregnancy outcomes
• Strong immune system
• Improved energy levels and metabolism

Culinary traditions. Many cultures have prized organ meats for their nutritional value:

• Pâtés and terrines in French cuisine
• Haggis in Scottish tradition
• Liver and onions in various European and American dishes
• Offal-based street foods in many Asian countries

Despite their nutritional benefits, organ meats have fallen out of favor in modern Western diets. Reincorporating these nutrient-dense foods can significantly boost overall dietary quality.

9. Fermented foods enhance digestion and nutrient absorption

"Fermented foods like sauerkraut, cheese, and yogurt are among the oldest and most nutritious processed foods."

Probiotic power. Fermented foods are rich in beneficial bacteria that support gut health:

• Improve digestion and nutrient absorption
• Strengthen the immune system
• May help prevent and manage various digestive disorders

Nutrient enhancement. The fermentation process can increase the bioavailability of nutrients:

• Breaks down anti-nutrients like phytic acid
• Increases vitamin content, especially B vitamins
• Creates new beneficial compounds (e.g., K2 in fermented dairy)

Diverse options. Traditional fermented foods from various cultures include:

• Dairy: yogurt, kefir, cheese
• Vegetables: sauerkraut, kimchi, pickles
• Soy: miso, tempeh, natto
• Beverages: kombucha, kvass

Incorporating a variety of fermented foods into your diet can support overall health and provide unique flavors and culinary experiences.

10. Sugar and refined carbohydrates, not saturated fat, drive modern diseases

"Sugar upsets the balance of calcium and phosphorus, which causes teeth to rot from the inside out."

Metabolic disruption. Excessive sugar and refined carbohydrate consumption leads to:

• Rapid blood sugar spikes and insulin resistance
• Increased inflammation throughout the body
• Elevated triglycerides and harmful cholesterol patterns
• Non-alcoholic fatty liver disease

Chronic disease link. High intake of sugar and refined carbs is associated with:

• Obesity and metabolic syndrome
• Type 2 diabetes
• Cardiovascular disease
• Some forms of cancer
• Cognitive decline and neurodegenerative diseases

Hidden sources. Sugar and refined carbs are pervasive in the modern food supply:

• Sweetened beverages (sodas, fruit juices, sports drinks)
• Processed snack foods and baked goods
• Many condiments and sauces
• "Low-fat" products often compensate with added sugars

To improve health, focus on reducing sugar and refined carbohydrate intake while emphasizing whole, nutrient-dense foods like vegetables, fruits, meats, fish, and traditional fats.

Last updated: January 23, 2025