Nutritarian is a term used for people who embrace Dr. Joel Furhmans eating style written in his book “Eat To Live”
Many nutritarians are vegan. Some are not vegan but use animal products only in small quantities.
The goal of this eating style is to eat the highest amount of nutrients for the fewest calories. Nutrients include thousands of micronutrients and phytochemicals only found in plants.
The eating focus should be on Gbombs.
G- greens
B- beans
O- onions
M- mushrooms
B- berries
S- seeds and nuts
These Gbombs are powerfully protective against many diseases.
Greens have only about 100 calories per pound and are nutrient rich, containing nutrients which protect blood vessels and are associated with reduced diabetes risk. The calories from greens come from protein and is packed with phytochemicals rich in folate (the natural form of folic acid), calcium,and small amounts of omega 3 fatty acids, also rich in carotenoids, which promote healthy vision. When greens are chopped, blended, or chewed the cell walls are broken down and isothiocyanates (ITCs) are formed. ITCs help remove carcinogens, reduce inflammation, inhibit tumor growth and kill cancer cells.
Beans and lentils are the most nutrient dense carbohydrate source. They digest slowly and have a stabilizing effect on blood sugar helping to prevent food cravings. Their soluble fiber lowers cholesterol levels. Eating beans, peas, and lentils has been found to decrease colon, oral, larynx, pharynx, stomach, and kidney cancer.
Onions, leeks, garlic, and other members of the allium family have been found to have anti-diabetic and anti-cancer effects similar to ITCs found in leafy greens. Organosulfur compounds (the stuff that makes your eyes water) are released when chopped. These compounds prevent cancer from developing by detoxifying carcinogens, stopping cancer cell growth, and blocking tumor growth.
Mushroom consumption is associated with decreased breast, stomach, and colon cancers. They are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, and cause cancer cell death. Cook your mushrooms, as many types, including common white button mushrooms, contain agaritine, a carcinogenic substance which is destroyed by cooking.
Berries are superfoods full of antioxidants. They help reduce blood pressure, protect against cancer, reduce inflammation, and stimulate the body’s own antioxidant enzymes. Berries are excellent food for the brain, improving motor coordination and memory.
Seeds and nuts contain healthy fats and are rich in micronutrients including phytosterols, minerals, and antioxidants. Including raw nuts and seeds in your diet aids in weight maintenance and diabetes prevention. Flax, chia, and hemp seeds are rich in omega-3. Flaxseed and sesame seeds contain lignans which have anti-cancer effects. Sunflower seeds are high in protein and minerals. Pumpkin seeds are rich in iron and zinc. Sesame seeds have the highest amount of calcium of any food in the world! The healthy fats in seeds and nuts also aid in the absorption of nutrients when eating with veggies.
Try to eat all the Gbombs daily!
When starting out it can be hard to figure out how to eat as a nutritarian.
Here are some guidelines to get you started. Keep in mind that these are guidelines and not set in stone. You do not have to eat as much.
Eat 1 lb of raw vegetables.
Eat 1 lb of cooked vegetables
Eat 4 servings of fruit.
Eat 1 cup of beans or lentils
Eat 1 cup of grains or starchy vegetable.
Eat 1 oz of seeds or nuts (include a tbsp of chia or flax seeds)
Do not eat salt.
Do not eat oil.
Do not eat meat.
Do not eat dairy.
Do not eat eggs.
Do not eat sugar.
Do not eat processed food.
Here is a shopping list to help you get started!
Some people ask, what about coconut oil, agave, maple syrup, palm sugar? These are all no-nos, and unnessassary to making delicious nutrient dense foods. Nutritarians typically prefer whole coconut over coconut oil, nuts in place of oil in dressings, and dates or other fruit as sweeteners.
You might be wondering, I thought you said some nutritarians eat meat?
Some people choose to eat 100% nutritarian, as I do. Others choose to eat 90% nutritarian, with 10% of their calories coming from foods that are not as nutrient dense, such as meat.
I find it easiest to eat 100% nutritarian all of the time. I have no cravings, and no desire to eat low nutrient food.
Some people find it impossible to imagine never having their favourite food again, or find it difficult in social situations, so they might prefer the 90% approach.
This is Dr. Fuhrmans food pyrimid. Very different then the standard food pyrimid.
And here are over 450 sucess stories of people losing weight and/or reversing disease.
http://www.drfuhrman.com/success/stories.aspx/results
Dr. Fuhrman is my favourite plant based Doctor, but there are many others that are wonderful as well!
Dr. McDougall
http://www.drmcdougall.com
Dr. Greger
http://nutritionfacts.org
Engine 2 is another good plant based eating style.
http://engine2diet.com
I am sure there are many others, these are just the few that are coming to mind right now. I will add in more as I am reminded of them!
Have a healthy day!
Amy ♡
