Dr. Sensabaugh’s “Real Food” Diet
Many people
have sensitivities to foods. However, just avoiding those foods isn’t enough to
become a healthy eater. When I test someone for food sensitivity, the most
common question I get is “Well, then what CAN I eat?” I’ll attempt to
answer that question here. The following is the type of diet that I stick to
myself. It takes a bit of willpower at first, but after a little while it
becomes very easy.
I call this
a “real food” diet because ideally you should only eat things that are foods,
not products. Cheese flavored crackers may claim to have “real” cheese in them,
but if you look at the ingredient list, it sounds like a chemistry experiment.
Actual real foods are things that are not processed, altered, or highly
modified from their original form before you buy them. Real foods are things
that were once alive, and don’t need a factory to make them edible.
Now let’s
discuss the specifics of what I’m talking about.
Fruits and
Vegetables: These should be eaten in their fresh form when available, or naturally fermented, or frozen.
Canning removes most of the valuable nutrients. Fruit and vegetable juices are
also not ideal because they remove most of the fiber and cause spikes in blood
sugar. Berries are the best source of dietary vitamins with high fiber.
Remember, fresh and whole is best and plants should make up the majority of
your calories, about 60-70%. This is also where you should get most of your
carbohydrates, being slowly digested starchy root vegetables, such as sweet
potatoes, parsnips, and beets.
Meats: Ideally
about a third of your calories should come from animal fat and protein. Again,
fresh unprocessed cuts of meat and fish are best, especially if the meat is
raised eating its natural food source in its natural habitat. Examples: Wild
caught salmon, free range chicken, and grass fed beef all have significantly
higher nutrient contents than their commercially farmed counterparts. It should
also be noted that wild harvested game meats such as venison, turkey, and
rabbit are excellent protein sources.
Grains: It
is an extremely common misconception that you must have whole grains in your
diet to be healthy. Current research into grain based foods shows that they can
increase blood sugar, cause inflammation, and even cause immune conditions to
appear. I believe this is mainly due to the high amount of hybridization and
genetic modification of most commercially farmed grains. The main ones to avoid
are wheat and corn. They are the most modified of all the grains. If you do eat
grains, they should be the smallest part of your diet. You should also look for
grains that are less modified and have been around longer than the current
wheat and corn. Quinoa, amaranth, and millet are examples of these “older”
grains.
Dairy: This
one can be tricky because many people have allergies to dairy or its component
parts. These are largely eliminated when dairy is consumed in its natural,
unprocessed state. However, finding raw dairy is almost impossible within the
United States. My advice to most people is to eat butter and plain greek
yogurt, and leave the rest of it alone.
Water: Water can make a huge difference
in your health. The water source you choose for drinking can make the
difference in how you feel and perform on a daily basis. Tap water is generally
bad because it contains chemicals like chlorine and fluoride, which are harmful
to your liver, kidneys, and nervous system. The best drinking water sources are
generally wells and springs. They contain the best balanced mineral and pH
levels that your body needs to stay hydrated. Reverse osmosis water is usually
not beneficial because most of the minerals are removed, and the pH is not
optimal. The easiest way to test if your drinking water is beneficial is to
monitor how often you urinate compared to how much your drink. Look for a water
source that causes the least frequent urination when consumed in large amounts. The recommended amount for daily consumption is
half of your body weight (pounds) in ounces of water. For example, I weigh
about 180 lbs, so I need to drink 90 ounces of water per day. That equates to
about 2/3 of a gallon.
Seasoning:
Salt is important to your body, and the right salt can make a difference in
your hydration level and cardiovascular health. Table salt, or sodium chloride,
is not what our bodies require for minerals. It has also been shown to increase
inflammation in the cardiovascular system. The best type of salt to use is Mexican or Celtic sea salt. These salts are less refined and contain less microplastic; as
well as natural minerals that your body needs for optimal function. They also
taste better than table salt.
Cooking fats
and oils: Just like your foods, the fat you cook them in is best if it’s
natural as well. Polyunsaturated vegetable oils like canola and hydrogenated
oils like Crisco are the worst for your body because they react with heat and
oxidize forming highly inflammatory trans fats. Monounsaturated fats like olive
oil are better for low heat cooking and roasting. High heat cooking frying and
roasting is better served by naturally derived saturated fats such as coconut
oil, palm oil, and lard. Another common misconception is that saturated fats lead to
cardiovascular disease. The current research shows that this is not the case
and that highly processed vegetable oils are dangerous.
I hope this
page is informative and helpful to you. If you have any specific nutrition
questions for me, please contact my office and I’ll be happy to help any way I
can.
-Dr. Morgan
Sensabaugh
