In The Beginning

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Show Notes (KCP001)

Keto Confidential Podcast: In The Begining, How Our Diet Has Changed Over 12,000 Years.

Terms & Definitions (0:50)

Body Mass Index (BMI) – Is the measurement of a persons body fat based on their weight in relation to their height to assess a persons overall percentage of body fat. A person with a BMI greater than 25 is considered overweight, greater than 30 obese, and greater than 40 extremely obese. While BMI is not the most accurate measurement of obesity, it is the measurement that is most often used by physicians.

Empty Calories – A term applied to foods and beverages that supply food energy but contain little or no other nutritional value. These foods are composed primarily of sugar, triglycerides, and or refined flours. Foods considered empty calories are soft drinks, energy drinks, white bread, chips, french fries, cake, cookies, sweets, candy, fruit-flavored fruit juices, and other beverages or foods containing mostly added sugars.

Paleolithic Man 120,000 BC. (2:00)

Some Common Hunter / Gather Diets
Inuit Diet: 95% animal protein and fat, 5% fruits and vegetables.
Hiwi Diet: 78% animal protein and fat, 5% fruits and vegetables, 15% roots and tubers.
!Kung Diet: 15% animal protein and fat, 20% fruits and vegetables, 2% roots and tubers,
60% nuts and seeds, 3% milk and corn meal.
Hadza: 57% animal protein and fat, 13% fruits and vegetables, 30% roots and tubers.

Middle Ages (500 – 1500), (6:02)

Agricultural Based Diet:

Nobility: 65 – 70% carbohydrates, 15 – 25% protein, 5 – 10% fat
Clergy: 75 – 85% carbohydrates, 10 – 15% protein, 5 – 10% fat
Commoners: 80 – 90% carbohydrates, 5 – 10% protein, 5% fat

800 – 900 The Arabian Expansion and Conquest Of Southern Europe.
1100 – 1300 The Crusaders bring sugar back to the Holy Land.
1390’s New technologies make the extraction of sugar juice easier and more profitable.
1480’s Sugar production begins in the Canary Islands.
1501 The first sugar is harvested in Haiti.

The common man or peasant was tied to the land (serifs). Dietary restrictions were enforced by the Church and wealthy land owners. Only the wealthy and clergy could afford to eat meat on a regular basis. The majority of carbohydrates came in the forms of rough coarse bread made for barley or rye, and or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. In general, only the wealthy and clergy could afford to eat soft wheat bread or meat on a regular basis. The poor are plagued with rickets and scurvy, obesity is only noted in the nobility and clergy.

Early America 1700 – 1898 (12:45)

Agricultural Based Diet:

60 – 65% Carbohydrates, 15 – 21% protein, 18 – 23% fat.

1620 The first settlers arrive in America from England.
1621 Settlers learn to plant corn from local Indian tribes.
1765 The American Revolution or War For Independence begins.
1770 It is recorded that in British citizens now consume 5 times more sugar than they did in 1710.
1775 The Massachusetts Provincial Council sets ration guidelines for Colonial soldiers.
1783 The American Revolution or War For Independence ends.
1813 The process for refining sugar is developed making sugar production even more profitable.
1820 The average American consumes about 5 pounds of sugar a year.
1852 The process for separating sugar from molasses is developed.
1873 – Edmond LaCroix developed the system to produce refined white flour.
1876 Root beer was first bottled for mass production.
1885 Charles Aderton invents Dr. Pepper in Waco, Texas.
1886 Dr. John Pemberton invents Coco-Cola in Atlanta, Georgia.
1890 The average American consumes about 39 pounds of sugar a year.
1898 Caleb Bradham invents Pepsi-Cola.

New agricultural practices, brought about increased productivity. Selective breeding, crop rotation, and mechanization freed up a large part of the world’s population which helped fuel the industrial revolution. It was also during this time that sugar produced from sugarcane planted and cultivated in tropical climates began to become more accessible to the general population.

The majority of carbohydrates came in the forms of rough coarse bread made for barley, rye, and corn, or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. The colonial farmer had more access to fresh vegetables, and meat, especially on the frontier reducing the incidences of rickets and scurvy. Soft English wheat and sugar were in still expensive in the 1700’s and only consumed by the wealthy until the mid 1800’s. The urban poor that moved to the cities during the Industrial revolution were especially plagued with rickets and scurvy.

The Modern American Diet (21:23)

Agricultural Based Diet:

1910 – Calories 2390, 55% carbohydrates, 11% protein, 31% fat.
12% of carbohydrates come from refined sugar or products containing refined sugar.
1950 – Calories 2160, 50% carbohydrates, 12% protein, 40% fat.
23.6% of carbohydrates come from refined sugar or products containing refined sugar.
1970 – Calories 2200, 46% carbohydrates, 12% protein, 43.3% fat.
23.6% of carbohydrates come from refined sugar or products containing refined sugar.
1990 – Calories 2405, 50% carbohydrates, 15.5% protein, 33.5% fat.
38.3% of carbohydrates come from refined sugar or products containing refined sugar.
2010 – Calories 2600, 50% carbohydrates, 16% protein, 33.1% fat.
51.5% of carbohydrates come from refined sugar or products containing refined sugar.

1900 Millers start bleaching flour by adding chemicals destroying any remaining nutrients.
1900 Milton Hershey starts producing the ‘Hershey Bar’, the first chocolate bar in America.
1900 The average American consumes about 42 pounds of sugar a year.
1911 Crisco began being sold in America.
1920 The average American consumes about 60 pounds of sugar a year.
1950 Although it has been around since the 1900’s, fast food begins to become a staple of the
American diet.
1950 The average American consumes about 74 pounds of sugar a year.
1970 The average American consumes about 80 pounds of sugar a year.
1970 Americans spend 42.8 billion dollars on fast food.
1990 The average American consumes about 90 pounds of sugar a year.
1990 Americans spend 239.3 billion dollars on fast food.
1997 Red Bull energy drink introduced in America.
2000 Americans spend 350 million dollars on energy drinks.
2002 Monster energy drink developed in America.
2009 AMP energy drink introduced in America by Pepsi-Co.
2010 The average American consumes about 128 pounds of sugar a year.
2010 Americans spend 586.7 billion dollars on fast food.
2012 Americans spend 12.5 billion dollars on energy drinks.
2015 The average American consumes about 130 pounds of sugar a year.
2015 Americans spend 745.6 billion dollars on fast food.

By 1900, most mills were bleaching flour by adding chemicals or gasses to improve the baking qualities and appearance of the finished product. Unfortunately, bleaching destroys the natural nutrients in the flour and additional nutrients have to be added back in, a process known as enriching. In addition, during the last 200 years Americans went from eating on average 5 pounds of sugar per person per year to about 130 pounds of sugar per person a year. That’s about 24 times more sugar than our great, great grand parents consumed. This combined with an increased number of Americans working in white collar jobs and a more sedentary lifestyle have led to skyrocketing levels of obesity and type 2 diabetes.

Ketosis & The Ketogenic Diet (32:50)

Calorie restricted diets just do not work because of the constant hunger that most dieters experience cause them to return to their previous eating regimen. A ketogenic diet allows you to eat until your are satisfied without having any hunger pains.

Recipe Of The Episode: (36:30)

Keto Liquid Coffee Creamer (French Vanilla)
Nutritional Information (French Vanilla)
Per Tablespoon – Calories 51, protein 0 grams, fat 5 grams, carbohydrates 0.42 grams

You can check out the complete article on how to make your own ketogenic coffee creamers on my keto food blog by clicking on the following link ‘LCHF French Vanilla Creamer.

Wrapping It Up (41:05)

References:

Agriculture, Declining Mobility Drove Humans’ Shift To Lighter Bones: John Hopkins Medicine, May 18, 2015. Accessed December 17, 2017.

Chocolate Class, Britian’s Sweet Tooth Revolution: Sugar Consumption from 1700 to 1900, Chocolate Class: Multimedia Essays On Chocolate, Culture And The Politics Of Food, March 13, 2015.

Cheng, Dong, Prevalence, Predisposition, And Prevention Of Type II Diabetes, U.S. National Library Of Medicine National Institutes Of Health, October 18, 2005.

Center For Disease Control And Prevention, New CDC Report: More than 100 million Americans Have Diabetes Or Prediabetes. CDC, July 18, 2017, Accessed January 1, 2018.

Cummins, Joseph, During The Early 1800s, Most Americans Earned Their Living As What?, Sciencing, April 25, 2017.

Dobmeier, Christine, Should Your Diet Like It’s 1812?, Baltimore Sun, June 12, 2012.

Ferdman, Roberto, How Corn Made It’s Way Into Just About Everything We Eat, Washington Post, July 14, 2015.

Gibbons, Ann, The Evolution Of Diet, National Geographic, February 2013.

Gortner, Willis, Nutrition In The United States 1900 to 1974, U.S. Department Of Agriculture, Agricultural Research Service, November 1975.

Group, Edward, DC, NP, The Hidden Truth About Enriched Flour, Global Healing Center, Updated March 29, 2017.

Health Library, A History Of American Eating Habits, Winchester Hospital, Accessed February 11, 2018.

Jabr, Ferris, How To Really Eat Like A Hunter Gather: Why The Paleo Diet Is Half-Baked, Scientific American, June 3, 2013.

Komlos, John, and Barbec, Marek; The Evolution Of BMI Values Of U.S. Adults: 1882 – 1986, August 31, 2010.

The Crops Of 1860, And Their Influence Upon Commerce And Industry, The New York Times, August 4, 1860.

The State Of Obesity: Better Policies For A Healthier America, Obesity Rates & Trends Overview, The Robert Wood Johnson Foundation, Accessed January 22, 2018.

Restaurant Industry Food And Drink Sales In The United States 1970 – 2017, Statista, Accessed January 1, 2018.

Rupp, Rebecca, Prehistoric Dining: The Real Paleo Diet, National Geographic, April 22, 2014.

Sugar: The Bitter Truth, Kolp Institute, November 5, 2012, Accessed January 15, 2018.

European Association For The Study Of Obesity, Obesity Facts & Figures, World Health Organization Fact Sheet, Accessed February 20, 2018.

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