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Healthy TF high-carbohydrate diets

post #1 of 19
Thread Starter 
I'm interested in learning more about the characteristics of the high-carbohydrate diets that were consumed by some healthy traditional societies, as described in the writings of Weston A. Price and others. While all of these societies ate some nutrient-dense animal foods (often seafood and pork), they got the bulk of their calories from grains, starchy tubers, or other plant foods. Their fat consumption tended to be moderate, sometimes as low as 20-30% of calories, in comparison to the very high fat consumption (up to 80% of calories) that was common in societies whose diets were based on fatty meat or dairy foods.

Some examples of societies that seem to fit the above description:

- the Dinka of Sudan
- the Gaels of the Outer Hebrides
- the Hawaiians, Melanesians, and other Pacific Islanders described by Price
- the Okinawans of Japan

This is kind of a strange topic for me to be researching -- given that I'm severely gluten intolerant and currently following a grain-free high-fat diet -- but I find it interesting for a variety of reasons. I'm hoping that others are equally interested, and would like to join in the discussion.
post #2 of 19
I'm very interested in this too! ... I don't have anything to add at the moment, though.
post #3 of 19
Me too, I'm very interested.
post #4 of 19
Huh ... I'm pretty confident that the Okinawan diet - despite media attention to the contrary - is not high-carb, but high-fat. Sure rice plays a big role, but traditionally everything there is cooked in pork fat and plenty of it. Plus there's the addition of lots of oily fish, sea urchin roe and other nutrient-dense, fatty foods.
post #5 of 19
I've wondered about it myself. While healing from celiac disease and healing my food allergies, I swung through a period of intensely high fat cravings and I just couldn't get enough. Now I can only eat a moderate amount of fat before feeling bad from it. I now eat a diet of about 30% fat and do very well on carbs, but I'm also underweight and trying to gain weight, which could partially account for that. The three foods I feel best on are salmon, rice (any type) and asparagus. Which is funny considering I'm of French and Native American heritage!
post #6 of 19
I'm glad this thread is active again--I was deeply interested in it when it first popped up, but didn't have anything to contribute.

My current contribution, such as it is, is more of a question. I just finished reading Garden of Eating. They rank most of Price's traditional foods cultures on the basis of tooth decay and it seems pretty clear that the hunter-gatherers have the least, and that those who ate grains, including the Swiss and the Gaels mentioned in the opening post, had higher rates of cavities. Now, those rates were still minuscule compared to people eating a modern diet, but the trend seemed pretty marked. I'm not questioning whether a high-carbohydrate diet can be healthy, but this argument suggests that it's not as healthy as the alternative, even for people eating within their local tradition. Thoughts? Rebuttals?

I suppose another issue to consider is separating grains from carbohydrates in general. GoE argues that hunter-gatherer diets were quite high in carbohydrates when calculated by weight (rather than calories). I'm not sure what the point of calculating diets on weight rather than calories is, and I am having problems reconstructing what the caloric percentages of macronutrients would be according to the book (because my math is bad and my head is fuzzy), but it does suggest a somewhat different way of thinking about the structure of different traditional diets.
post #7 of 19
Thread Starter 
Quote:
Originally Posted by snowbunny View Post
Huh ... I'm pretty confident that the Okinawan diet - despite media attention to the contrary - is not high-carb, but high-fat. Sure rice plays a big role, but traditionally everything there is cooked in pork fat and plenty of it. Plus there's the addition of lots of oily fish, sea urchin roe and other nutrient-dense, fatty foods.
I've tried to read what I could find from Okinawans themselves --not the silly diet book that's supposedly based on their way of eating, nor the claims from WAPF who seem to have their own axe to grind. This site:

Seeking Okinawan Dietary Culture

seems like one of the most thorough and convincing sources. It was put together by their local government to celebrate their culinary heritage, and it doesn't shy away from celebrating the pig as a major part of that.

Pork is certainly an important part of their diet, but it's just one part. As for the fish, having been on a high-fat diet myself (70-80% of calories from fat) for several months, I've become very much aware that even the oiliest fish is very lean relative to most animal foods. It would take a lot of pork fat to offset the leanness of the seafood, rice, noodles, sweet potatoes, seaweed, gourds, tofu, etc. that make up the rest of their diet. And of course, they're using the whole pig - meat, organs, bones, skin, etc. -- not just the fat. So, while I can see how the pork might get their fat content up to around 30% of calories (vs. 20% in some other parts of Japan), much more than that seems unlikely.

Here's another interesting link -- it's an oral history from a man who grew up in the area. As in China, pork was very desirable, but it doesn't seem to have been particularly abundant for the average family.

http://nisei.hawaii.edu/object/io_1149310864593.html
post #8 of 19
I grew up there ... and as I recall, nearly everything was fried in pig fat. Now, don't get me wrong: there was a ton of vegetables and fish too and lots of dashi and seaweed. Soup would often be served with a very fatty slice of pork floating on top. I don't think they're diet is nearly as fatty as ... say ... the Inuit, but I really think the role of fat and animal foods has been downplayed in the media. Also, polished rice really wasn't prevalent there until mid-century if I recall. The wealthy had it earlier, of course.I think that what this attests to is the versatility of healthy diets across the globe: if you eat real food, you'll be fine, KWIM?
post #9 of 19
Quote:
Originally Posted by phroggies View Post
I

I suppose another issue to consider is separating grains from carbohydrates in general. GoE argues that hunter-gatherer diets were quite high in carbohydrates when calculated by weight (rather than calories). I'm not sure what the point of calculating diets on weight rather than calories is, and I am having problems reconstructing what the caloric percentages of macronutrients would be according to the book (because my math is bad and my head is fuzzy), but it does suggest a somewhat different way of thinking about the structure of different traditional diets.
The point of calculating a diet on weight rather than calories is that humans have two different needs -- fullness and calories. Hunter gatherers tend to fill their stomachs with plant matter between meat-eating incidents.

So you might look at someone's diet and see that most of their calories are coming from meat... .but if you look at what they eat each day, what actually goes into their stomach, most of what they spend their time eating might be greens and tubers.
post #10 of 19
Quote:
Originally Posted by savithny View Post
So you might look at someone's diet and see that most of their calories are coming from meat... .but if you look at what they eat each day, what actually goes into their stomach, most of what they spend their time eating might be greens and tubers.
That makes, sense--thanks. But then, for the purposes of our discussion, do we consider a diet in which greens & tubers outweigh meat & fat to be "high-carbohydrate" even if the caloric difference works in the other direction? I guess I've gotten so used to thinking of the calorie as the fundamental way to measure food that it's hard for me to reconstruct a given description of a diet on other bases. Not to mention that I can't figure out what weight or caloric percentage fat constitutes in GoE's ideal diet (although this last may be because I need to read more carefully).

BTW, savinthny, thanks too for the information about how preparation of grains may have affected health. Very interesting.
post #11 of 19
Am I missing something, or isn't the Hindu diet high-carb? Or is that not TF because it is based on a highly complex civilization and religion?
post #12 of 19
Quote:
Originally Posted by EdnaMarie View Post
Am I missing something, or isn't the Hindu diet high-carb? Or is that not TF because it is based on a highly complex civilization and religion?
I would love to hear some thoughts on these questions myself. I've actually wondered to what extent the Hindu diet is actually TF--it's obviously a tradition, but to what extent did it develop organically (as it were), and to what extent does it reflect a series of top-down directives in what is after all a very hierarchical society? What little anthropology I've read on the subject suggests the latter. I'm also confused/weak on the regional differences within this diet--some areas are lower-carb than others, but I have no idea how that correlates with the health of the inhabitants. Looking forward to y'all's answers. . .
post #13 of 19
i don't have any detailed info but speaking to my mother who is from the punjab region of india, she says that for many people there the main diet is dairy products (especially from buffalos whose milk is higher in fat than cows), wild greens that grow in the region and wholegrain breads (chapattis, etc) and the people there do lots of manual labour, and are very fit/healthy. Her side of the family are very strong and healthy, i have to say...my grandad was doing building and DIY work in houses till his eighties...i remember my mum telling me he used to make her suck the marrow out of the chicken bones whenever they had chicken.

On the other hand i've heard many reports about high rates of chronic disease and bad health in the other largely vegetarian areas of india.
post #14 of 19
Quote:
Originally Posted by EdnaMarie View Post
Am I missing something, or isn't the Hindu diet high-carb? Or is that not TF because it is based on a highly complex civilization and religion?
The traditional Indian diet wouldn't be considered high-carb/low-fat. It may be largely vegetarian and it is lower in fat and higher in carbohydrates than other traditional cuisines. However, ghee, coconut and dairy products play a huge role in India's traditional foods and the fats in those foods contribute to a significant portion of the total macronutrient intake. Among those who did eat meat, seafood and lamb contributed protein and fat to the diet. So while you make think of pulses and rice as the major parts of the Indian diet - there's a lot more to it. As another example, the Swiss relied heavily on rye bread but that didn't make their diet high-carb/low-fat at all.

Moreover, India was one of the first societies to be plagued by the diseases of Civilization (especially among the wealthy) once sugar and, later, polished rice became available. Even now, I've seen some estimates that 30% of the female population is plagued by PCOS which is related to insulin resistance.
post #15 of 19
Thread Starter 
Snowbunny, when I brought up this topic, I didn't intend to make any claims about "high-carb/low-fat" diets. I just wanted to talk about all of the different societies around the world that have traditionally consumed carbohydrates as their major source of energy. That sort of diet doesn't have to be low in fat (which I would define as "close to the minimum amount of fat necessary for the body's basic needs"). For instance, 50% of calories from carbohydrates, 35% from fat, and 15% from protein would certainly qualify.

By this definition, it would seem as if most traditional Asian societies (and many on other continents) have eaten high-carbohydrate diets. I seem to recall reading that the highest fat intake in China was around 40-45%, and this was in a remote Western area in which they ate dairy products -- which certainly isn't typical for most of the country. In most of China, ordinary people have typically had trouble getting enough fat to meet their bodies' requirements. They wouldn't have had the luxury of having a surplus of dietary fats, to rank right up there with carbohydrates as a fuel source. Pretty much the only societies who fit that description (50% of more of calories from fat) seem to be hunters of very fatty game, some cattle herders, and an ever-growing tribe of lard-, butter-, and coconut-oil-munching WAPF members.

So I'm interested in finding out how all those other folks stayed healthy while eating diets containing very substantial amounts of carbohydrates (from grains, starchy roots, fruits, etc.), along with varying amounts of protein and fat.
post #16 of 19
Quote:
On the other hand i've heard many reports about high rates of chronic disease and bad health in the other largely vegetarian areas of india.
Well you would hear the same about the Punjab from certain groups in the vegetarian areas... I think that I've yet to see a study showing that Hindus are in worse health than Muslims on average.

However, good points about the coconut milk, ghee, etc. Funny, today I added coconut milk to my smoothie.
Quote:
to what extent does it reflect a series of top-down directives in what is after all a very hierarchical society? What little anthropology I've read on the subject suggests the latter.
Well I do think it is the latter but I guess my question is, to what extent is TF really Weston Price's vision of what tradition constitutes, and to what extent does "tradition" really refer to something that is a tradition, i.e. "the transmission of customs or beliefs from generation to generation, or the fact of being passed on in this way" (Oxford English Dict.)?

Certainly, the Hindu diet is very traditional in the regular sense of the word.

But yes, Persia and India and China have long traditions established and shaped by civilization so does civilization contaminate tradition?

I guess that's another thread!
post #17 of 19
Thread Starter 
Quote:
Originally Posted by EdnaMarie View Post
Well I do think it is the latter but I guess my question is, to what extent is TF really Weston Price's vision of what tradition constitutes, and to what extent does "tradition" really refer to something that is a tradition, i.e. "the transmission of customs or beliefs from generation to generation, or the fact of being passed on in this way" (Oxford English Dict.)?

Certainly, the Hindu diet is very traditional in the regular sense of the word.

But yes, Persia and India and China have long traditions established and shaped by civilization so does civilization contaminate tradition?
I'm not sure that that all of the societies studied by WAP were "primitive" in the sense of "not shaped by civilization." The mountain Swiss, for example, seem to have been fairly similar to other Europeans in terms of their education, religion, etc. They were just isolated from regular trade routes because of their mountain location, so they weren't able to purchase what Price called the "foods of commerce": canned goods, refined flour and sugar, etc. This all changed in short order with modern transportation, which is why Price's work was so timely. Even in his day, only the most remote societies were still eating their "traditional" diet, i.e., one that was based on locally grown, unrefined and traditionally processed foods. I think we can assume that a century or two earlier, a great many more Swiss, Germans, Austrians, etc. used to eat a similar type of diet. Perhaps not all of them enjoyed such "outstanding" health as those of the Loetenschal (sp.?) Valley -- who had glacier water to add precious minerals to their soil -- but still, it would have been a huge improvement on the cheap, mass-produced white flour that many people were eating by the late 19th century.

In Asia, Price had more trouble finding societies that met the criteria for his research, but it wasn't because these nations were more heirarchical, civilized, etc. The thing that mattered to him was that they already had highly established systems of trade, and sometimes considerable food processing technology, going back for centuries. This made it much harder to study and evaluate the various elements of their diet, and relate these to the health of the current generation. All the talk of Okinawa is a case in point. Even in Price's day, they were heavily reliant on imported foods. For centuries, they've eaten large amounts of kombu -- more than in other parts of Japan -- but it doesn't grow in their local waters; it's all been brought in from other regions. And as snowbunny points out, they didn't always have much rice. For that matter, they didn't always have sweet potatoes, which were the staple of ordinary farmers before rice became more available. And, from what I've read, they weren't able to successfully raise pork until they already had a steady supply of sweet potatoes. So it gets pretty confusing, and you have to study the history books to get a clearer idea of what they were eating when. (BTW, Okinawa didn't even become part of Japan until the 19th century; before that, they were the center of the Ryukyu Kingdom, which was very active in maritime trade since the 1500's.)

For the broader purposes of this forum, I think it makes sense to look at various types of diets eaten by healthy traditional societies, even if they don't meet the criteria that Price was using for his analysis. Even if they ate some modern foods (such as white rice, or white sugar), we can still look at other aspects of their diet, and speculate as to what their diets would have been like if and when these "displacing foods" weren't available. WAPF has some discussion along these lines in their articles about China, "Merrie England," etc.

Regarding India, Dr. Robert McCarrison did considerable research on the relative health of people in different regions, and wrote about this in his excellent book, Studies in Deficiency Disease. It's available free online. He was very concerned with the effect of refined sugar and flour on the population of England -- especially the poorer people, who couldn't afford much milk or eggs -- and showed contrasting examples from regions such as the Punjab, to show the importance of whole grains and dairy foods.

BTW, I'd totally agree with the observation that populations on high-carbohydrate diets are far more vulnerable to the effects of refined and processed foods. Even today, if you're stuck with what's available at a typical North American supermarket, pretty much the only way to eat reasonably healthy meals is to go on a "paleolithic" or "whole-food Atkins" type of diet. The fluid milk, and especially the grain products, are almost entirely of very poor quality. OTOH, conventionally raised meat, eggs, butter, natural yogurt, and vegetables are still fairly nutritious, even if there are numerous ethical and environmental problems associated with their production.
post #18 of 19
Quote:
Originally Posted by hummingmom View Post
......


BTW, I'd totally agree with the observation that populations on high-carbohydrate diets are far more vulnerable to the effects of refined and processed foods. Even today, if you're stuck with what's available at a typical North American supermarket, pretty much the only way to eat reasonably healthy meals is to go on a "paleolithic" or "whole-food Atkins" type of diet. The fluid milk, and especially the grain products, are almost entirely of very poor quality. OTOH, conventionally raised meat, eggs, butter, natural yogurt, and vegetables are still fairly nutritious, even if there are numerous ethical and environmental problems associated with their production.
baby in one arm so my response will be breif, but ita. when were out to eat, at a relatives ect. i try and focus on eating animal products, veggies and fruit, even though they may have pesticides ect. i know overall im going to feel better then having chowed on wonderbread, cereal, soda and the like. and ultimately i want to be socially appropriate and try and eat what is offered by family to me, even if the meat wasnt treated well when it was alive.
post #19 of 19
Hummingmom, you are just a wealth of information. Cheers. It seems that Price's research would have been heavily biased towards mountain and island populations, though, given his criteria- I wonder how that affected his outcomes.
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