Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life (8 page)

In order to address the shortcomings of existing nutrient-density scales, Harvard University chemist Dr. Mat Lalonde created a new scale that he presented at the Ancestral Health Symposium in August of 2012. Using the USDA National Nutrient Database for Standard Reference, Dr. Lalonde ranked foods according to the following qualifying nutrients:

Vitamin A (RAE)

Choline

Thiamine
(B
₁
)

Riboflavin (B
₂
)

Niacin (B
₃
)

Pantothenic acid (B
₅
)

Pyridoxine (B
₆
)

Folate (B
₉
)

Vitamin B
₁₂

Vitamin C

Vitamin D

Vitamin E

Calcium

Copper

Iron

Magnesium

Manganese

Phosphorus

Potassium

Selenium

Vitamin K

Zinc

Sodium
^*

The results of Dr. Lalonde’s analysis are below.

Category
: Organ meats

Average Nutrient-Density Score
: 21.3

Category
: Herbs and spices

Average Nutrient-Density Score
: 12.3

Category
: Nuts and seeds

Average Nutrient-Density Score
: 7.5

Category
: Cacao

Average Nutrient-Density Score
: 6.4

Category
: Fish and seafood

Average Nutrient-Density Score
: 6.0

Category
: Beef

Average Nutrient-Density Score
: 4.3

Category
: Lamb, veal, and wild game

Average Nutrient-Density Score
: 4.0

Category
: Vegetables (raw)

Average Nutrient-Density Score
: 3.8

Category
: Pork

Average Nutrient-Density Score
: 3.7

Category
: Eggs and dairy

Average Nutrient-Density Score
: 3.1

Category
: Poultry

Average Nutrient-Density Score
: 3.1

Category
: Processed meat

Average Nutrient-Density Score
: 2.8

Category
: Legumes

Average Nutrient-Density Score
: 2.3

Category
: Vegetables (cooked or canned)

Average Nutrient-Density Score
: 2.0

Category
: Fruit

Average Nutrient-Density Score
: 1.5

Category
: Plant fats and oils

Average Nutrient-Density Score
: 1.4

Category
: Grains and pseudograins

Average Nutrient-Density Score
: 1.2

Category
: Animal fats and oils

Average Nutrient-Density Score
: 1.0

Category
: Canned grains

Average Nutrient-Density Score
: 0.8

On the Lalonde scale,
organ meats are the most nutrient-dense foods by far, followed by nuts and seeds. Seafood, red meat, and wild game are more nutrient dense than raw vegetables; all forms of meat, fish, fruit, and vegetables (raw and cooked) are more nutrient dense than grains and pseudograins.

Unfortunately, the USDA National Nutrient Database does not have data on bioavailability, so Dr. Lalonde was not able to take it into account in his analysis. However, had bioavailability been considered, given what
we know about the antinutrients in legumes and grains, these foods would have been even lower on the scale when compared to organ meats, meats, dairy products, and fruits and vegetables. With this in mind, let’s look at each category in more detail, using Dr. Lalonde’s scale as the reference.

Calorie for calorie, organ meats are one of the most nutrient-dense foods on the planet according to Lalonde’s scale. This is even more true when bioavailability is taken into account, since the amino acids, iron, zinc, and other vitamins and minerals organ meats contain are in highly absorbable forms. Even without taking that into consideration, Lalonde found that organ meats were nearly eighteen times more nutrient dense than whole grains and almost eleven times more nutrient dense than cooked vegetables. (This isn’t a criticism of cooked vegetables as much as it is praise for organ meats! I will have much more to say about organ meats in
chapter 9
.)

Herbs and spices were second only to organ meats on the nutrient-density scale, with approximately half the score. But while it makes sense to consume a variety of herbs and spices for their nutrient value, they are unlikely to make a significant contribution to overall nutrient intake because of how little of them we eat.

Nuts and seeds were third on the nutrient-density scale, with about one-third the score of organ meats. However, most nuts and seeds contain phytates, antinutrients that reduce the bioavailability of some of the minerals nuts and seeds contain. Fortunately, soaking nuts overnight and either dehydrating them (with a food dehydrator) or roasting them at low temperatures (150 to 170 degrees Fahrenheit) in an oven for four to eight hours breaks down much of this phytic acid and improves bioavailability. These methods also make nuts easier to digest, which is of particular benefit for those with sensitive digestive systems.

Chocolate lovers will be happy to see that cacao was listed as the fourth-most-nutrient-dense food. Like nuts and seeds, cacao contains high levels of phytates; however, in the process of making chocolate, cacao is fermented, which is likely to break down some of the phytates and make the nutrients more bioavailable.

On the nutrient-density scale, shellfish and fatty fish were the most nutrient-dense animal foods other than organ meats. Shellfish and fatty fish are indeed rich in several vitamins and minerals, but they’re also the only significant source of DHA in the diet. As you’ll learn in
chapter 5
, DHA is crucial to human health, and most Americans do not get enough.

Beef, lamb, and wild game came just after seafood on the scale. This may surprise many of you, since red meat has been demonized for decades by the mainstream media and the medical establishment. (See
here
, “Does Red Meat Cause Heart Disease?,” as well as the box below.) Yet one serving of beef (about 3.5 ounces) typically contains more B
₁₂
, niacin, vitamin E, vitamin D, retinol, zinc, iron, potassium, phosphorus, and EPA and DHA than the same amount of blueberries or kale, which are two of the most nutrient-dense plant foods. In addition, as is the case with organ meats, the nutrients in red meat are highly bioavailable when compared to foods like cereal grains, nuts and seeds, and legumes. Studies have shown that the bioavailability of zinc, for example, is four times higher in meat than it is in grains.

The placement of vegetables (both raw and cooked) on the ranking scale will likely come as the biggest surprise to most of you. Vegetables are a
good source of many of the vitamins and minerals that were measured on this scale. They’re also rich in some nutrients that weren’t included in this nutrient-density scale but that an increasing number of studies suggest are beneficial, such as bioflavonoids and polyphenols. They are an important part of the diet for this reason. Note that raw vegetables would likely have scored lower if bioavailability had been considered because a portion of their nutrients are bound to compounds that are either difficult or impossible for humans to digest.

Pork is another meat that we are often told to avoid because of its high fat content. Yet it was more nutrient dense on this scale than legumes, cooked vegetables, fruit, and grains.

One egg provides thirteen essential nutrients, all in the yolk (contrary to popular belief, the egg’s yolk is far higher in nutrients than the white). Eggs are an excellent source of B vitamins, which are needed for vital functions in the body, and also provide good quantities of vitamin A, essential for normal growth and development. The vitamin E in eggs protects against heart disease and some cancers. Eggs from pasture-raised (but not conventionally raised) chickens contain significant amounts of vitamin D, which promotes mineral absorption and good bone health. Finally, eggs are one of the few significant dietary sources of choline, which helps maintain healthy cell membranes, nervous system function, immune balance, and cognitive function. Many people unnecessarily limit egg consumption because of concerns about cholesterol and heart disease, a misconception I will address in the bonus chapter on high cholesterol and heart disease available on my website.

The dairy category on the scale included yogurt, cheese, and milk. Dairy is one of the few good sources of retinol and calcium, which are difficult to obtain elsewhere in the diet. Dairy protein is also highly absorbable, which I’ll explain in
chapter 9
.

Poultry was found to be less nutrient dense than organ meat, red meat, and any type of seafood. That said, it’s still a good source of bioavailable protein and other nutrients, especially niacin and selenium.

Processed meats were more nutrient dense than legumes, cooked vegetables, fruits, and grains. This is in large part because processed meats are made from red meat and pork, both of which scored highly on the nutrient-density scale. Some studies have shown an association between processed-red-meat consumption and cardiovascular disease and premature death, but people who eat more processed meat are also more likely to engage in other unhealthy behaviors that could increase their risks. Moderate consumption of processed meats within the context of a nutrient-dense, whole-foods diet is unlikely to cause problems.

Legumes scored higher than cooked vegetables and fruit but lower than most animal foods. Like grains, nuts, and seeds, legumes contain significant amounts of phytates. This means that many of the minerals found in legumes will not be absorbed unless they are soaked, sprouted, or fermented prior to consumption. Most traditional societies that included legumes in their diet did this, but people living in Western industrialized societies rarely do. If you go to a Mexican restaurant and eat a bean burrito, for example, it’s almost certain that the beans were not prepared in a way that reduced the phytates.

Cooked vegetables scored lower than raw vegetables for three reasons. First, some of the cooked vegetables contained more water, which diluted the nutrient concentration. Second, the water used to boil vegetables washed away nutrients. Third, heat destroyed some of the nutrients that
were included in the analysis. However, the nutrients in cooked vegetables are more bioavailable than those in raw vegetables because cooking breaks down some of the compounds in raw vegetables that limit nutrient absorption. This makes up for at least some of the nutrients lost in the process of cooking.

Though fruit placed below all forms of meat and fish, eggs, dairy, legumes, and vegetables in terms of nutrient density, it remains a nutritious addition to the diet, and an especially important source of vitamin C.

This category includes oils from olives, nuts, seeds, avocados, and coconuts. In general, fats—whether from animals or plants—are not significant sources of micronutrients. However, it’s important to note that many nutrients in vegetables are fat soluble, which means they require the presence of fat for optimal assimilation. Eating steamed vegetables with butter, or salad greens with olive oil and avocado, will markedly improve your absorption of the nutrients in those vegetables.

The suitability of fats for human nutrition depends more on the specific fatty acids they contain. For example, many plant oils are high in omega-6 linoleic acid, which can promote inflammation when consumed in excess. I’ll discuss this in more detail in
chapters 4
and
5
.

Cooked grains and pseudocereals were close to the bottom of the list, ahead of only animal fats and canned grains. (Pseudocereals produce cereal-like grains but, unlike true cereals, are not classified as grasses; some examples are quinoa, millet, and amaranth.) Since most grains and pseudocereals contain phytates, they would have scored even lower had bioavailability been taken into account. Though Dr. Lalonde didn’t test whole and refined grains separately, refined grains would certainly have a lower score than whole grains. This is significant because 85 percent of the grain consumed in the United States is in the highly refined form,
and refined flour accounts for approximately 20 percent of calories consumed by the average American.

As I mentioned above, fats and oils aren’t a significant source of micronutrients. But they are required to absorb fat-soluble vitamins, which are crucial to health, and along with glucose, they are the main source of energy for the body. In addition, some animal fats do contain modest amounts of uncommon nutrients like retinol and vitamin K
₂
(in butter from pastured cows) and vitamin D (in lard).

The canned-grains category is made up primarily of cooked and creamed corn. As I explained above, even fresh, cooked whole grains and pseudocereals are low in nutrient density, so it’s not surprising that canned grains are even lower on the scale.