Book Review: The Paleo Diet

The Paleo Diet: Revised Edition
By Loren Cordain
John Wiley & Sons (2011)
Reviewed by Holly R. Layer, RD

Claims:

The idea of ‘paleolithic eating’ emerged in the 1970s after research by a gastroenterologist and was first popularized by Loren Cordain, in his initial 2002 book. This revised edition includes updated research and slightly different recommendations for types of oils to consume, saturated fat and the increased benefit of the Paleo diet for those with autoimmune diseases.

Cordain writes that our “genes determine our nutritional needs,” and that our “genes were shaped by selective pressures of our paleolithic environment.” Thus, we are healthier when we eat the way our ancient hunter-gatherer ancestors did. In fact, Cordain claims that indigenous peoples were almost disease and ailment-free, citing that while hypertension is the greatest risk to Americans, the Greenland Eskimoes, studied in the 1960s and 1970s, were found to be free from heart disease despite their diet high (60%) in animal foods. Cordain calls becoming lean and fit like our ancestors “our birthright.”

Synopsis of Diet Plan:

Cordain lays out the six ‘ground rules’ for the Paleo Diet, which are based on a ‘Stone Age’ diet: ‘Eat lots of lean meats, fresh fruits and vegetables.’ Cereals/grains, legumes, dairy and processed foods are out. Seven ‘keys’ of the diet elaborate on the foundation of the diet, addressing protein and carbohydrate intakes, fiber, fat, potassium and sodium, pH and vitamins and minerals.

Understanding that many readers may balk at the thought of omitting so many staples of their current diet, Cordain provides three ‘levels’ for those attempting to go Paleo: an ‘entry’ level in which three meals a week are non-paleo, a ‘maintenance’ level in which two meals per week are non-paleo, and the ‘maximal weight loss’ level in which only one meal per week is non-paleo.

While the book and eating plan themselves are not primarily focused on weight-loss, Cordain all but guarantees that adopting a paleo eating plan will promote weight loss, and dedicates a chapter to weight-loss success stories.

Nutritional Pros and Cons:

Cordain compares both a Paleo diet and the typical American diet side-by-side to see how they stack up on the Recommended Daily Allowances (RDAs). Unsurprisingly, the paleo meals—including Atlantic salmon, spinach salad, pork chops and steamed broccoli—outranked provided more than 100% in every category, while the American provided more than 80% in only seven of the 22 categories.

The book includes exercise recommendations and a ‘user’s manual,’ that includes information about eating and shopping for wild game meat and fish, the difference between and beneficial ratio of omega-6 to omega-3 fats in nuts and seeds, as well as helpful hints for dining out or traveling.

The book does address the acid-base loads of foods, and encourages readers to eat more alkaline foods as our typical diets contain more acidic foods that tax our kidneys. This may be too confusing a concept for most readers and remains to be proven as beneficial to our health.

Bottom Line:

While the book’s 25-page bibliography of references is extensive, there are no footnotes or easy way to cross-reference the particular study that corresponds to a particular claim. The Paleo Diet is as faddish a diet as they come, omitting not one but two entire food groups. However, a paleo eating style does promote the consumption of lean meats, healthy fats and plenty of fruits and vegetables, at the very expense of junk and processed foods. Admittedly, both food groups on the chopping block—grains and dairy—are not vital in our diets (as we can get all the vitamins, minerals, fiber and even calcium from fruits and vegetables), and often make up most of the less-nutritious foods we eat, such as crackers or cakes or sweetened yogurts. Readers should be encouraged to adopt some of the healthy principles in the book, either by trying one of the outlined diet ‘levels’ or by simply allowing ‘real’ food to crowd out sweetened grains and dairy (and other processed foods) on their plates.

This book contains approximately 75 recipes and three sample two-week meal plans.

Book Review: Healing the Gerson Way

Healing the Gerson Way: Defeating Cancer and other Chronic Diseases
By Charlotte Gerson and Beata Bishop
Gerson Health Media (2007)
Reviewed by Holly R. Layer, RD

Claims:

The Gerson Way is an unorthodox approach to healing cancer through the elimination of common household toxins, a drastic diet change, enemas, supplementation and pain-control without medication. Charlotte Gerson writes of her father, German-born Dr. Max Gerson, and his work in the early 1900s using dietary approaches to heal migraines. Soon after, he realized his patients’ metabolisms and immune systems were improving as well. The book includes references to studies and books, many of which are biased toward the Gerson program.

Synopsis of Diet Plan:

According to the Gerson diet, only ‘foods that contribute to health and healing are allowed; all else is banned.’ The plan begins with two basic guidelines: all processed (to include frozen, canned and pickled, among others) foods are ‘forbidden,’ as well as allowing only organic fruits and vegetables. The list of ‘forbidden foods’ is long, and salt and fats are not allowed, except flaxseed oil. Meat and eggs are ‘temporarily forbidden foods’ and soy is always banned.

What participants do eat are meals made up of salads, fruit and some cooked foods, as well as 13 glasses of fresh juice per day. The diet relies heavily on these juices, either carrot, apple-carrot, green or orange, and specifies that they must be consumed immediately and be organic. Meal options include oatmeal cooked in distilled water, cooked potatoes and more cooked vegetables. Directions for preparing these foods are extensive. A special vegetable soup is eaten two times a day for the duration of the treatment.

Nutritional Pros and Cons:

In addition to being perhaps one of the most restrictive diet plans ever designed, the nutritional portion of the Gerson program is lacking in essential nutrients. The diet is almost completely fat-free, which limits fat-soluble vitamin (A, D, E and K) intake, as well as essential fatty acids. Also, by even temporarily restricting meat, eggs and legumes, protein intakes will be incredibly low, as well as B vitamin intakes. Without sufficient protein and fat, dieters run the risk of fat and muscle loss, as well as lacking satiety after meals.

Bottom Line:

Attempting to cure cancer through diet alone seems unlikely, and the nutritional inadequacies (protein, fat) are concerning. Additionally, the time and energy involved in food production (in addition to the other recommended treatments) may be too much for patients themselves, requiring the help of a caregiver. Nonetheless, alternative therapies offer a new way of viewing health issues, and if under the care of a Gerson practitioner, participants may indeed reap the same ‘cures’ that the testimonials in the book suggest.

The book contains approximately 85 pages of recipes.

Book Review: Wheat Belly

Wheat Belly
By William Davis, MD
Rodale (2011)
Reviewed by Holly R. Layer, RD

Claims:

Dr. William Davis, a cardiologist who says he has put more than 2,000 of his patients on wheat-free diets, calls wheat ‘nutritionally bankrupt’ and claims it is the cause (or at least connected to) of weight gain, fat build-up, diabetes, as well as rheumatoid arthritis and dementia. Additionally, Davis says the wheat we eat today is the ‘transformed product of genetic research’ and that the weight we’ve gained as a society due to our wheat intake ‘isn’t our fault.’

Synopsis of Diet Plan:

Davis’ only ‘diet plan’ is that one should remove all wheat from their diet, but does not offer many suggestions on how to replace the absence of traditional wheat products in the diet. Only one chapter discusses ‘life after wheat,’ yet most of that is still focused on the consequences of having wheat in the diet and wheat ‘withdrawl;’ there are only 15 pages dedicated to what dieters CAN eat and a weeklong sample meal plan.

Instead, he spends much of the book vilifying wheat, and the genetic gymnastics that have changed the wheat from Bible times to the wheat we have today. He begins the book discussing einkorn and emmer wheat thousands of years before Christ, to its journey to the New World with Christopher Columbus and eventually its hybridization in the last 50 years. It is this hybridization, or genetic modification, in order to increase crop yields that Davis blames for our society’s health issues. All nine chapters in Part 2 of the book tie wheat to ailments such as insulin resistance, aging issues, heart disease and even skin problems.

Nutritional Pros and Cons:

Eliminating wheat from one’s diet will, inherently, create a calorie deficit if replaced with healthy options, like fruits and vegetables. In fact, Davis does mention the decrease in calories and offers eating larger portions of salads or vegetables as ways to make up for the lost calories. Those needing to lose weight may benefit from this decrease in calories. Additionally, much of what’s labeled as ‘junk food’ is made of or with wheat, and therefore eliminating those items can only have a beneficial effect on overall heat.

Davis does address, albeit briefly, that wheat is a source of fiber and B vitamins in the diet, and quickly points out that fruits, vegetables and nuts provide as much or more of those nutrients. While true, it’s questionable whether dieters who used to rely heavily on ‘fortified’ wheat products would include enough variety of those healthier options in their diets.

Bottom Line:

Yes, the wheat we eat today is different that the wheat people ate thousands of years ago. Yes, our society is dealing with myriad health issues, many of which can be improved with diet. However, is it really fair, or accurate, to place all the blame on wheat? Perhaps more blame should rest on the proliferation of processed junk food made with wheat instead. Eliminating wheat entirely is too restrictive for most dieters; in fact, the only true followers may be Davis himself and those with a wheat allergy.

The book contains 25 pages of recipes in Appendix B.