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Healthy diet
April 08, 2020
Dr. Dorothee Bös et al.
The topic of nutrition is polarizing. Adherents of certain diets are sometimes irreconcilably opposed to each other. But which foods are really healthy? Let’s take a look at the current situation.
Our diet is often too one-sided
With the increase in meat, fat and sugar consumption, obesity, diabetes, high blood pressure and cancer increased dramatically. In addition, food is often processed to such an extent that it is practically devoid of vital substances. Industrially produced foods are often nothing more than “dead calories” that hardly deserve the name food anymore. If our food contains too few vitamins or minerals, this can trigger increased hunger because the body is missing something.
Very important for a healthy diet is a high proportion of fiber in the diet. Plenty of vital and dietary fiber can be found especially in mushrooms, legumes, whole grains, cabbage, herbs, old fruits, root vegetables and green leafy vegetables, nuts and seeds. Intestinal and metabolic health can be tremendously improved and cholesterol levels lowered with a high-fiber diet.
So, a high content of vital substances and fiber is very crucial for a healthy diet. In addition, it is both healthy and beneficial to eat predominantly alkaline foods, for example, fruits, vegetables, salads, potatoes, mushrooms, millet, buckwheat, quinoa, legumes and nuts.
The 3 main components of our diet: carbohydrates, fats and proteins
As for carbohydrates, it is advisable to prefer long-chain ones, so-called polysaccharides. They support the intestinal flora as well as the fat metabolism and bind harmful substances. Fast-acting sugars, on the other hand, such as those in soft drinks, sweets, muesli or ketchup, are a burden on our bodies.
Fats should come mainly from plant sources, as these contain a higher proportion of unsaturated fatty acids (e.g. omega 3 and 6). Unlike saturated fatty acids, the body cannot produce unsaturated ones itself. So they have to be fed. Problematic fats are the trans fatty acids, which cannot be utilized. They are formed during processing and heating processes and are found, for example, in baked goods.
An important factor in the selection of foods is the protein content. Proteins are made up of amino acids, some of which the body can produce itself. At least eight amino acids are considered to be so-called essential amino acids, which the body cannot produce itself. They must therefore be taken in regularly with food. So especially interesting are foods that contain all the essential amino acids, such as mushrooms.
In the Western world, protein intake is usually too high in relation to activity. This so-called protein mast is suspected to be a contributor to various diseases, especially diabetes and cancer. Vegetable proteins or also protein from mushrooms, on the other hand, are considered very valuable.
Critically discussed food groups
Some foods contain problematic proteins that can promote autoimmune diseases, osteoarthritis and inflammation. In descending order, these are mainly dairy products, chicken meat, eggs, wheat, red meat, soy and corn.
Milk in particular, as it is produced and processed today, has long since ceased to be a natural foodstuff. It is heated, which alters the proteins and kills the natural lactobacilli. Artificial rennet is added for sour milk products because milk can no longer sour naturally, but instead spoils via putrefaction processes. The heavy hormone load as well as the homogenization of the milk also seems to be problematic for many consumers.
Mushrooms as a valuable alternative
Homogenization means changing the milk fat into tiny globules that can easily pass through the intestinal wall, taking allergenic proteins such as casein with them. Homogenized milk can therefore be a possible cause of irritable bowel syndrome. Autoimmune events often involve an intestinal mucosa that is too permeable. Medicinal mushrooms such as Hericium, Reishi and Shiitake are highly recommended here along with a trial omission of the problematic proteins.
Milk contains and stimulates the growth factor IGF. This growth hormone strongly stimulates the body’s own insulin release, promotes insulin resistance and can lead to diabetes as well as cancer. For babies, breast milk is, of course, the best thing there is. However, there are very serious doubts as to whether this is also true for non-species milk.
Natural proteins such as those found in mushrooms and legumes are recommended. Mushrooms such as the oyster seedling in particular are increasingly being used as meat substitutes around the world. Meat is known to promote hyperacidity, atherosclerosis as well as insulin resistance and thus diabetes.
Cereals should be whole, preferably fermented (real sourdough) or sprouted because of the minerals. The gluten protein is problematic for some people. Apart from celiac disease, gluten can also trigger irritable bowel syndrome. Gluten-free alternatives can be found in rice, quinoa, buckwheat and millet, for example. In addition to the gluten issue, wheat is a strong allergen for some people.
Modified food - a growing problem
Herbicide-resistant plants and high-performance animals are bred. Genetically modified food and feed are increasing rapidly. The consequences cannot be estimated.
Many forms of food preservation are also critical, for example, sugaring, curing, smoking, irradiation, heating and the use of preservatives. Especially with the latter, the effects on metabolism and intestinal flora cannot be assessed. Vitamin losses are another consequence. Unproblematic ways of preservation are drying, blast freezing and fermentation. Fermentation produces vitamin C and lactic acid, which has a beneficial effect on the large intestine environment.
When it comes to pollutants, the same applies: plant-based food is better than animal-based food. Due to the accumulation of pollutants in the food chain, animal products contain many times more pesticides, heavy metals, antibiotics and environmental toxins. In addition, animal feed is sprayed much more heavily. The massive use of antibiotics in factory farming has also led to the development of many resistant germs against which antibiotics are no longer effective.
Of course, if you want to get serious about nutrition, you have to look at how food is produced. As far as that goes, man has not only removed himself from nature – he has largely already removed nature. Conscious shopping is the most important key here.
What does a good basis for a healthy diet look like?
The foundation of a healthy diet should be a high proportion of plant-based, alkaline organic foods with low glycemic load, low calorie content and low processing: Vegetables and fruits of all colors, mushrooms, (sprouted) whole grains, fermented foods, nuts, seeds, legumes and (wild) herbs.
If animal products are supplemented, then only from pasture husbandry, without concentrated feed. Due to pollution and overfishing, sea fish is no longer recommended.
Foods that help protect against diseases
- Antioxidants: in mushrooms, vegetables, fruits, herbs
- Anti-inflammatory: in Cordyceps, Reishi, Curcuma.
- Enzymes: in mushrooms, fresh fruit and vegetable juices
Food intolerances and allergies - what now?
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