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- The Diet we Evolved to Eat
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In the first part of this newsletter, I explored the health status of the United States compared to the rest of the world. Despite being one of the most scientifically advanced and wealthiest nations, Americans pay more per capita for healthcare yet have the lowest life expectancy among educated wealthy nations. This disparity raises a critical question: why are we so sick?
Our advanced scientific and medical technology, along with our substantial healthcare spending, should give us an advantage. Yet, other less obvious factors must be in play. A closer look reveals several key contributors, with diet standing out at the top of the list. One often-overlooked aspect is that, as a nation of immigrants from diverse backgrounds, we lack the deep-rooted cultural heritage and ethnic uniformity that have shaped traditional diets in most other populations over centuries.
As a result, we have become a “melting pot” where any original culinary heritage has been absorbed into a mix of traditional ethnic dishes and entirely new creations —many of which are shaped not by culture, but by the influence of a rapidly expanding global food industry. This industry’s primary goal is to deliver hyper-palatable addictive foods, with little concern for tradition or nutritional value. Like so many other products in today’s market, when profit takes precedence, quality inevitably suffers.
In this case, it’s not merely a matter of declining quality. The industrial processes fundamentally alter the biochemical properties of ingredients, transforming them into substances that are increasingly unnatural and contribute to metabolic dysfunction. When combined with the erosion of cultural food traditions, this phenomenon leads to what is known as Metabolic Syndrome—a cluster of risk factors rather than a single disease. Defined by the presence of any three out of five specific conditions, Metabolic Syndrome significantly raises the risk of heart disease, stroke, and type 2 diabetes.
Abdominal obesity – Excess fat around the waist.
Typically: waist circumference over forty inches (102 cm) for men, and over thirty-five inches (88 cm) for women.
High blood pressure –
A reading of 130/85 mmHg or higher, or you're taking medication for hypertension.
High blood sugar –
Fasting glucose of 100 mg/dL or higher, or you're taking medication for elevated blood sugar.
High triglycerides –
A level of 150 mg/dL or higher, or treatment for elevated triglycerides.
Low HDL cholesterol ("good" cholesterol) –
Less than 40 mg/dL for men, or less than 50 mg/dL for women.
Diet plays a key role in creating metabolic vulnerability for Americans that expresses itself as one or more chronic diseases, which in combination with an increasingly sedentary lifestyle results in lowered life-expectancy even when considering the beneficial effects of advanced treatments available today.
Therefore, The place to start correcting these metabolic factors is with changing or eliminating the dietary elements responsible for their creation. The following are known dietary sources that must be reduced or progressively eliminated to correct or reverse these indicators of metabolic dysfunction.
As you will see, this is no easy task because these elements comprise such a significant portion of our Western diet that we have become addicted to over the past 150 years in large part by the efforts of the commercial food industry. There are two main food groups at the top of this list.
Added Sugars, especially fructose as in high-fructose corn syrup, found soda, candy, sweetened cereals, desserts and fruit juices, lead to insulin resistance, belly fat, non-alcoholic fatty liver disease and elevated triglycerides.
Secondarily, refined carbohydrates found in white bread, white rice, pasties, and pasta cause rapid spikes in blood sugar leading to insulin resistance because along with alcohol, these simple carbohydrates are metabolized by the same processes as sugar.
Industrial Trans Fats, made from partially hydrogenated seed oils have been banned in the US since 2018. However, imported products from other countries without regulation, can still be found. There is also a loophole where items with less than one gram of trans-fat can be listed as having “0g trans-fat” but this can add up. Any ingredient showing “partially hydrogenated oil” indicates the presence of trans fats in processed snacks, baked goods, and margarine that contribute to inflammation, insulin resistance and cancer. Avoid any foods labeled “low fat” as these are usually loaded with carbohydrates and seed oils.
Control sodium intake that leads to hypertension which is a component of metabolic syndrome. Especially found in processed meats, canned soups, packaged snacks, and fast food.
Avoid overconsumption of calories, especially when combined with low physical activity often stimulated by consumption of sugars and other simple carbohydrates including alcohol.
A diet that helps prevent or reverse metabolic syndrome emphasizes nutrient-dense, whole foods. Key dietary elements include fiber-rich options such as whole grains, legumes, fruits, and vegetables. Healthy fats from sources like olive oil, avocados, nuts, and fatty fish (e.g., wild-caught salmon) are equally vital. Lean proteins from short-lived fish, pasture-raised poultry, grass-fed beef, tofu, and legumes also play a crucial role.
Additionally, plant-based antioxidants—found in berries, leafy greens, herbs, and spices—help combat oxidative stress and inflammation, thanks to compounds like polyphenols (e.g., curcumin and resveratrol).
In contrast, the Western-style diet, characterized by processed foods, added sugars, refined carbohydrates, unhealthy fats, and excess salt, are a significant contributors to metabolic syndrome.
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Reduce or Eliminate These Items From Your Diet
The following items have little or no nutritional value and contribute to the development of chronic metabolic diseases... This is a tough one, especially for children.
Foods High in Sugar and High-Fructose Corn Syrup:
Packaged Snacks and Desserts
Cookies, cakes, and pastries
Candy and chocolates
Ice cream, frozen desserts, and popsicles.
Granola bars and energy bars
Beverages
Regular sodas (cola, lemon-lime, etc.)
Sweetened teas and coffee drinks
Energy drinks and sports drinks
Fruit juices and juice drinks (often contain added sugar or HFCS)
Breakfast Foods
Sweetened cereals
Pancakes, waffles, and syrups
Flavored oatmeal packets
Breakfast pastries (e.g., Pop-Tarts, toaster strudels)
Condiments and Sauces
Ketchup and barbecue sauce
Sweetened salad dressings (e.g., honey mustard, raspberry vinaigrette)
Jams, jellies, and fruit spreads
Teriyaki and sweet chili sauces
Processed and Packaged Foods
Canned fruits (in syrup)
Flavored yogurts
Sweetened nut butters
Snack cakes and packaged doughnuts
Frozen meals and entrees (especially glazed or sweetened varieties)
Fast Food Items
Sweetened beverages (milkshakes, fountain drinks)
Desserts (pies, cookies)
Sauces and dressings (e.g., sweet and sour sauce, honey mustard)
Other Foods
Bread and baked goods (especially those labeled as "honey" or "sweet")
Protein bars and meal replacement shakes
Pre-packaged smoothies
Fruit snacks and gummy candies
Tips to Identify Hidden Sugars
Read Labels: Look for ingredients like HFCS, corn syrup, cane sugar, dextrose, glucose, maltose, and sucrose.
Check Nutrition Facts: Added sugars are listed separately on many food labels.
Beware of “Healthy” Foods: Items marketed as "low-fat" or "natural" (e.g., granola) may still be high in added sugars.
There is a new natural sugar, Allulose, which is a low-calorie natural sweetener that tastes like sugar but has 90% fewer calories. It provides the same sweetness, texture, and browning without spiking blood sugar levels, making it keto-friendly. Yes! Allulose is keto-approved because it does not impact blood sugar levels. My advice is to Google this product as it is currently experiencing explosive availability in the market.
It is available from dozens of sources including Amazon, Walmart, and Walgreens. As its popularity grows its price continues to fall. Stevia and monk fruit are also considered safe and can be used to make a healthier sweetened soft drink that many children will accept.
Here is a short video featuring Dr. Steven Gundry, a famous medical personality, showing you how to make sugar-free soft drinks. I suggest that you experiment to find a recipe that works for you or your children.
Here is one more suggestion: If you have never tried kombucha, maybe it’s time to give it a try. Kombucha is a fermented tea beverage known for its tangy, slightly sweet taste, effervescence, and potential health benefits. For some it’s a bit of an acquired taste, but after acclimation it is quite refreshing.
Health Benefits of Kombucha:
Probiotic: Promotes gut health by introducing beneficial bacteria.
Antioxidant: Derived from tea, potentially aiding in reducing oxidative stress.
Detoxification: Believed to support liver function, though evidence is limited.
Improved Digestion: May help with digestive issues due to its probiotic content.
To give you further assistance, I suggest you use these nutritional and meal tracking applications.
* Each of these are available free of charge and run on iOS, Android, and the web.*
My Fitness Pal: https://www.myfitnesspal.com/
Lifesum: https://lifesum.com/
Cronometer: https://cronometer.com/
Fooducate: https://www.fooducate.com/
Most Successful Common Diets for Heart and Metabolic Health
There is no single diet that works perfectly for everyone. However, many people report significant improvements in their metabolic health after making dietary changes. While individual needs may vary, there are general principles that consistently yield positive results with minimal downsides. These include gradually reducing the intake of alcohol, added sugars, refined carbohydrates, and seed oils. Additionally, consider incorporating aspects of popular diets known for addressing metabolic dysfunction effectively.
The Gold Standard: The Mediterranean Diet
The Mediterranean diet features a higher than-average amount of fresh whole vegetables that should be thoroughly washed and dried to remove pesticides and glyphosate before consumption.
What it emphasizes:
Olive oil as the main additional fat
A wide variety of organic vegetables, legumes, fruits, nuts
Full fat grassfed dairy
Moderate fish and poultry with occasional grassfed sheep and beef meat
Sheep and goat cheese
Low processed meats and sweets
Low-Carbohydrate Diets (Keto & Moderate Low-Carb and Carnivore)
These diets have gained popularity because they effectively reduce obesity, insulin resistance, blood glucose levels, and inflammation—all factors with well-documented negative health impacts. However, these changes can be challenging to maintain, as they significantly alter your metabolism.
If you find the transition difficult, don’t give up! Any substantial dietary change takes time for your body to adjust. If you’re struggling, consider reintroducing small amounts of foods you find hard to give up until you feel satisfied—then stop. Remember, the goal isn’t to suffer but to create sustainable habits that enhance your long-term quality of life.
For the best results, aim to follow the core principles of the diet consistently for at least 90 days. This will give you a clearer picture of its benefits and allow your body to adapt fully.
I am including an advanced keto podcast by Thomas DeLauer, a well-known fitness personality. It is updated and brings nuances into focus, particularly for active younger individuals seeking to increase muscle mass and endurance. Think of it as a 400-level college course that allows for intermittent breaks for metabolic recalibration.
I am also including information on a lesser-known diet that is related to the ketogenic diet that has gained recent popularity due to the dramatic improvements it is associated with. The “carnivore diet” is a diet base on animal protein, which is very similar what our hunter- gatherer ancestors ate before the advent of agriculture. I am including a podcast by Ken Berry MD, a well-known proponent of the carnivore diet that gives an exceptionally good presentation for beginners, especially regarding statistically proven benefits for ten of the most common chronic diseases. If you are interested in further exploration of the carnivore diet, I suggest that you do further research by googling the subject on YouTube.com. Also, it is wise to consult a physician or dietitian that can test key biomarkers before beginning this diet.
In addition to reducing dietary carbohydrates, time-restricted eating and intermittent fasting improves ketogenesis which supports insulin sensitivity, fat loss, and lowers blood sugar levels. This works best with a whole food diet. In every case, reducing the eating time window works…and sometimes shifting the same number of calories to earlier in the same time window works even better…
Conclusion
This completes my summary of dietary modifications that have demonstrated success in mitigating and reversing metabolic dysfunction leading to chronic illness. Your key takeaway is to eliminate or reduce as much as possible processed and ultraprocessed food containing added sugars, refined grains, seed oils, preservatives, and dyes. Try to include whole cruciferous vegetables, short-lived wild-caught fish and seafood, grass-fed ruminant meat, and pasture-raised poultry and eggs. Also try to include cultured dairy products such as plain yogurt and fermented foods like kefir, kombucha, sauerkraut, kimchi, pickles, and sourdough bread.
Approach this journey with patience and persistence, understanding that it is not a race or competition but a process of cultivating lifelong habits. These habits often require us to overcome ingrained, impulsive behaviors, which can take time. Perfection is not the goal, and setbacks are a natural part of change. When you find yourself slipping back into old habits, practice self-compassion and re-commit to your plan, keeping in mind the powerful reasons that inspired you to start.
If you’ve ever quit smoking, recall the many attempts it may have taken before you succeeded. Change is challenging, but with enough determination and a strong desire to improve, success is always within reach.
In future episodes, I will try to outline realistic ways to incorporate activities proven to Improve strength and metabolic function at any age which are an equally important component of optimal health.
Until next time, take care and stay POSITIVE…Dr. G
Let me know if you want me to elaborate on any particular topic covered in this two-part newsletter.
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