Nutrition 101

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Nutrition 101

• What do the healthiest and longest- lived people
  on earth eat?
• Looking at traditional cultures to understand
  the American diet

Juan Boriosi MD
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Worlds longest lived peoples
Abkhasians
Hunzas
Okinawans
Vilcabambans
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What do these guys eat?
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Abkhasians lacto-vegetarian diet

• Mainly raw foodists
• Fermented milk matzoni
• Seasonal salads, pickled veggies, and fruits
• Cornmeal porridge
• Nuts
• Little meat during festivities
• No sugar, little salt, and no processed food
• Overeating is socially inappropriate

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Abkhasians lifestyle beyond food

• Physically active into their late years
• Social status increases with age
• Abkhasians are proud of their wrinkles

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Vilcabambans mostly vegan diet

• Whole grains
• Fresh pickled veggies, fruits and salads
• Fat from avocados, nuts and seeds
• Very little dairy, eggs, and meat
• No processed food, no sugar, little salt

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Vilcabambans lifestyle beyond food

• Physically active
• Respect for the elders
• Strong social support

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Hunzas mostly vegan diet

• Dried apricot and millet porridge
• Whole grains
• Fresh fruits and veggies
• Flaxseeds
• Very little meat and dairy (lt 1)
• No processed foods, no sugar and little salt
• Mostly raw foodist

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Hunzas lifestyle beyond food

• Physically active into their late years
• Little land for farming
• Austere life

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From Healthy at 100. John Robins, 2006
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Okinawans mostly vegan diet

• Whole grains
• Fresh veggies and fruits
• Nuts and seeds
• Beans
• Little red meat and dairy ( lt 1 )
• No processed food, no sugar, little salt
• Low-calorie eat less to live longer

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Okinawan lifestyle beyond food

• Respect for the elderly
• Strong social support

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What about disease in Okinawa?
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Okinawa health facts

• 50 centenarians per 100,000 population
• Average BMI 18 to 22 (lean lt 23)
• Low blood levels of free radicals
• 20 fewer hip fractures than do mainland
  Japanese, and Japanese 40 fewer hip fractures
  than Americans

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Hormone-Dependent Cancer Risk Yearly Cancer
Deaths (per 100,000 people)

• Location Life Expectancy Breast Ovarian
  Prostate Colon
• Okinawa 81.2 6 3 4 8
• Japan 79.9 11 3 8 16
• Hong Kong 79.1 11 3 4 11
• Sweden 79.0 34 10 52 19
• Italy 78.3 37 4 23 17
• Greece 78.1 29 3 20 13
• USA 76.8 33 7 28 19
• Adapted from World Health Organization 1996
  Japan Ministry of Health and Welfare

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From Healthy at 100. John Robins, 2006
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American diet
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What do longest lived peoples have in common?

• Mostly vegan with little animal foods
• Low calorie
• No processed food
• No sugar
• Little salt
• No butter and hydrogenated fats

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Vegan pyramid
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Conclusion

• A mostly vegan diet provides the highest
  potential to prevent chronic diseases

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Thank You!!!