Food Sanity

1. Conflicting Food Advice Creates Confusion

With so much confusion and contradictions on what we should and shouldn’t be eating, Food Sanity sets the record straight!

Expert opinions vary. The world of nutrition is filled with conflicting advice, leaving many people confused about what to eat. One expert might advocate for a high-meat diet, while another champions a plant-based approach. This constant flip-flopping makes it difficult to discern the truth and make informed choices.

Examples of conflicting advice:

• Eat meat vs. don't eat meat
• Avoid grains vs. eat whole grains
• Limit salt vs. increase salt intake
• Butter is healthy vs. butter is dangerous

The need for clarity. Navigating this landscape requires a critical approach, separating fads from facts and understanding the motivations behind different recommendations. Food Sanity aims to provide a common-sense approach to eating, cutting through the noise and empowering readers to make their own educated decisions.

2. Books and Biased Research Fuel Misinformation

On the day a college textbook is published, 20 percent of the material is already considered obsolete.

Outdated information. Books, while a primary source of knowledge, can quickly become outdated. College textbooks, for example, may contain inaccuracies or obsolete information, leading to misinformation among students and professionals. This is because scientific understanding is constantly evolving, and new research often contradicts established "facts."

Biased research. Scientific studies are often funded by corporations or organizations with vested interests, leading to biased results. Researchers may be incentivized to produce findings that favor their funders' products or agendas. This conflict of interest can distort the truth and mislead the public.

Critical evaluation. It's crucial to evaluate information critically, considering the source, funding, and potential biases. Relying solely on books or research without questioning their objectivity can lead to flawed conclusions. The DIG system (Discovery, Instinct, and God) is introduced as a tool to help readers assess information and make informed choices.

3. The Caveman Diet is a Misinterpretation of History

Cavemen were not the predator hunters they have been portrayed to be. In fact, we’ll explore evidence showing that they were the hunted.

Misconceptions about cavemen. The popular Paleo diet promotes eating like our "caveman ancestors," emphasizing meat consumption. However, this portrayal of cavemen as primarily carnivorous hunters is a distortion of human history. Forensic evidence suggests that cavemen ate a widely varied diet that only rarely included red meat.

Evidence of plant-based diets. Fossilized grains of plants and vegetable material have been found in the teeth of cavemen, indicating that they consumed cooked plants, barley, beans, roots, and tubers. This contradicts the Paleo diet's claim that grains and beans should be avoided.

Anatomical considerations. Human anatomy is more similar to that of herbivores and frugivores than carnivores. Our teeth, jaws, and digestive systems are better suited for processing plants than large quantities of meat. The "superhero, big, strong, beef-eating carnivorous caveman" image was a brilliant marketing creation of the beef and cattle industry, designed to sell more red meat.

4. Milk: Nature's Perfect Food...For Calves

Milk is nature’s perfect food—but only if you are a calf.

Species-specific nutrition. Cow's milk is designed to meet the nutritional needs of calves, not humans. It contains high levels of casein, a protein that promotes rapid growth in calves but can be difficult for humans to digest. Humans don't have the enzymes to break down the high amount of casein, a protein found in milk.

Health concerns. Despite decades of government and industry propaganda about the health benefits of milk, unbiased research shows that milk can cause brittle bones (osteoporosis), allergies, ear infections, and other health problems. Pasteurized cow's milk is not a good source of calcium. One of the worst side effects of pasteurization is that it renders most of the calcium contained in raw milk insoluble.

Dairy industry influence. The dairy industry spends billions of dollars on advertising campaigns to promote milk consumption, often concealing the potential health risks. Government mandates for milk in school lunch programs further reinforce the perception that milk is essential for health.

5. Red Meat Consumption Carries Significant Health Risks

When we kill animals to eat them, they end up killing us, because their flesh, which contains cholesterol and saturated fat, was never intended for human beings, who are natural herbivores.

Inflammation and disease. Red meat consumption has been linked to inflammation, digestive difficulties, and an increased risk of various diseases, including heart disease, stroke, colon cancer, and liver disease. The liver is the processing center of the body. It designates nutrients such as proteins and fats for use and sends the toxins that result from protein breakdown to the kidneys. However, excess red meat can cause the liver to slow down.

Anatomical considerations. Human digestive systems are not well-suited for processing large quantities of red meat. Our intestinal tracts are longer than those of carnivores, allowing meat to putrefy and cause illness.

Moderation is key. While eliminating red meat entirely may not be necessary, reducing consumption and choosing leaner cuts can help mitigate the health risks.

6. Poultry Can Be Healthy, But Factory Farming Practices Are Problematic

If it looks like a chicken and clucks like a chicken, does it mean that the meat we’re eating is really chicken?

Benefits of poultry. Chicken and turkey can be a healthy source of protein, low in fat and cholesterol, and rich in essential nutrients like niacin, zinc, and selenium. Eating chicken can actually prevent colon cancer. A study of more than 1,500 patients underwent baseline colonoscopies to remove existing polyps. Individuals consuming diets high in chicken were less prone to this risk.

Factory farming concerns. However, modern poultry farming practices often involve confining birds to crowded cages, depriving them of exercise, and administering antibiotics to promote growth. These practices can lead to the development of antibiotic-resistant bacteria and other health problems.

Arsenic contamination. Roxarsone, an organic form of arsenic, was commonly added to chicken feed to kill intestinal parasites, artificially promote growth, and stain chicken's flesh a pink color. Although the FDA has since banned roxarsone, other arsenic-containing drugs may still be used in poultry production.

7. Fish Offers Unique Health Benefits, But Choose Wisely

Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.

Omega-3 fatty acids. Fish is an excellent source of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation. Eating fish has been linked to a lower risk of Alzheimer's disease, depression, and cardiovascular disease.

Mercury concerns. Despite the health benefits of fish, many people avoid it due to concerns about mercury contamination. While some fish species do contain higher levels of mercury, the overall risk is often overstated.

Wild-caught vs. farmed. Farmed fish are often raised in crowded conditions and fed unnatural diets, leading to lower levels of omega-3s and higher levels of contaminants like PCBs. Choosing wild-caught fish is generally a healthier option.

8. A Plant-Based Diet is the Foundation of Optimal Health

Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.

Nutrient density. Plant-based foods are rich in vitamins, minerals, antioxidants, and fiber, providing the body with essential nutrients for optimal health. A well-planned vegetarian diet can provide sufficient protein, iron, and other nutrients.

Disease prevention. Plant-based diets have been linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes, cancer, and obesity. The China Study, one of the most comprehensive studies of nutrition ever conducted, found that people who ate primarily plant-based diets had significantly lower rates of these diseases.

Environmental benefits. Plant-based diets are also more sustainable and environmentally friendly than diets that rely heavily on animal products. Reducing meat consumption can help reduce greenhouse gas emissions, conserve water, and protect biodiversity.

9. Chemicals in Food and Environment Disrupt Our Health

It’s no wonder the “land of opportunity” has turned into the land of the sick, overweight, and dying.

Unnatural additives. Hiding within our food supply are unnatural binders, fillers, preservatives, pesticides, hormones, artificial coloring, and chemicals. Even the soil in which our organic vegetables grow has been stripped of their vital minerals.

Obesogens. These chemicals disrupt metabolic systems, leading to weight gain, hormonal imbalances, and other health problems. Common sources of obesogens include plastics, pesticides, artificial sweeteners, and hormones in meat and dairy products.

The need for awareness. Being aware of these chemical exposures and taking steps to minimize them is crucial for protecting our health and well-being. Choosing organic foods, avoiding processed products, and using safer alternatives to plastic containers can help reduce our exposure to harmful chemicals.

10. Supplements: Proceed with Caution

If Dr. Friedman tells you what to eat for better health, you can take that advice to the bank.

Limited absorption. Many vitamin and mineral supplements are poorly absorbed by the body, with much of the nutrients being excreted unused. This is because the body is not designed to digest rocks and shells, which are often used to create mineral supplements.

Synthetic vs. whole-food. Synthetic vitamins lack the synergistic properties of whole-food nutrients, making them less effective and potentially harmful. Some synthetic vitamins have been linked to increased risk of cancer and other health problems.

The ABCs of choosing supplements.

• Absorption: Choose whole-food, chewable supplements for better absorption.
• Balance: Look for supplements with a balanced combination of nutrients, avoiding mega-doses of individual vitamins or minerals.
• Certification: Select supplements that are certified by reputable organizations like the National Products Association (NPA) or United States Pharmacopoeia (USP).

11. Permanent Weight Loss Requires Lifestyle Changes, Not Fad Diets

No matter what type of fad diet or program you go on, although you may initially lose weight, more often than not, six to twelve months later, chances are even greater that you will not only regain the weight you lost but you will likely end up heavier and even more unhealthy than before.

The failure of fad diets. Fad diets may lead to initial weight loss, but they are often unsustainable and can result in weight regain and even further health problems. These diets often focus on calorie restriction or eliminating entire food groups, which can disrupt metabolism and lead to nutrient deficiencies.

The importance of lifestyle changes. Achieving permanent weight loss requires a holistic approach that focuses on sustainable lifestyle changes, including adopting a healthy diet, getting enough sleep, and minimizing exposure to obesogens.

Three obstacles to permanent weight loss:

• Eating too many white foods
• Lack of deep restorative sleep
• Being exposed to obesogens

12. Reclaim Your Health by Making Informed Choices

Food Sanity gives you a wealth of important information in a way that’s easy to follow, with lots of great stories gleaned from his considerable experience with his many patients.

Empowerment through knowledge. The key to achieving optimal health is to become an informed consumer, capable of making educated choices about food, nutrition, and lifestyle. This involves questioning conventional wisdom, evaluating research critically, and trusting your instincts.

The DIG system. The DIG system (Discovery, Instinct, and God) provides a framework for assessing information and making personal choices based on science, common sense, and an understanding of the body's natural design.

A call to action. By taking charge of our health and making informed choices, we can reclaim our well-being and live longer, healthier lives.

Last updated: March 21, 2025