Westernization of dietary habits….

At the beginning of the 20^th  century, a new approach to food began to gradually form in European culture. Under the conditions of the scientific and technological revolution, the production of semi-finished products and concentrates has expanded, and supermarkets have appeared in all Western countries aimed at selling packaged products. The increase in imports and the introduction into everyday life of elements of mechanization and automation, characteristic of the life of the people even in developing countries.

In the United States and most Western countries, diet-related chronic diseases represent the single largest cause of morbidity and mortality. These diseases are epidemic in contemporary Westernized populations and typically afflict 50–65% of the adult population, yet they are rare or nonexistent in hunter-gatherers and other less Westernized people. (Until about 12,000 to 11,000 years ago, when agriculture and animal domestication emerged in southwest Asia and in Mesoamerica, all peoples were hunter-gatherers. A hunter-gatherer is a human living a lifestyle in which most or all food is obtained by foraging (gathering edible wild plants) and hunting (pursuing and killing of wild animals, including catching fish).

The food preferences of the population are always influenced by other cultures, but during past many decades, new, Western trends (Westernization of style of eating and drinking) in the food system became especially evident. They manifested themselves in the lives of ordinary people. Chips and crackers appeared in ordinary life of people of developing countries. Linguists attribute this name for deep-fried potatoes to new words and expressions of the 1960s. The press wrote about this product :- “Potato chips" are made from special varieties of potatoes, fried in refined cottonseed or sunflower oil, have a pleasant taste and high calorie content. Thus, food samples of Western everyday life entered into ordinary life of people from developing countries.

The appearance of dairy products in special packaging and their increased consumption, as a rule, pasteurized and sterilized, can also be called a sign of the Westernization of the taste orientations of people in the developing countries in the past 50 years. (A regular consumption of milk and milk products (except butter) are known to have higher insulinemic response causing hyperinsulinemia.)  A kind of "Westernization" of nutrition.

Milk, yogurt, and ice cream, despite having relatively low glycemic loads, are highly insulinotropic, with insulin indexes comparable with white bread made from refined wheat flour. Fructose maintains a low glycemic index of 23 and a low glycemic load, but paradoxically it is routinely used to induce insulin resistance at high (35–65% of energy) dietary concentrations.

The Western dietary pattern is characterised by higher consumption frequencies of bakery products made from refined wheat flour like bread, cakes/pastries. Cereal milling techniques developed in the Industrial era in late 19^thcentury allowed for the large scale production of refined wheat flour, a chief ingredient of backery products.

Rising economic, growing standards of living, increasing westernized lifestyles and lack of time to prepare complicated home cooked meals or breakfast in developing countries of Asia Pacific region are driving the demand for baked food.

With the agricultural revolution about 10,000 years ago and especially since the industrial revolution 250 years ago, human nutrition has changed significantly.

While human nutrition has changed significantly over the last 10,000 years, and especially over the last 250 years, the human genome has remained largely unchanged. Changes in diet and lifestyle occurred too fast for the human genome to adapt to, therefore, humans are still biologically adapted to the environment of their preagricultural ancestors.

All over the world, at present, human physiology is characterized by overeating, excessive consumption of easily digestible carbohydrates with frequent snacking and consumption of sucrose-containing drinks.

Western dietary habits induce a high postprandial insulin response. Frequent snacking and frequent consumption of easily digestible carbohydrates and sucrose-containing drinks throughout the day – is a characteristic of western dietary pattern.

Westernized populations are plagued by a plethora of chronic non-infectious degenerative diseases, termed as “civilization diseases or consumption diseases”, like obesity, diabetes, cardiovascular diseases, cancer, autoimmune diseases, Alzheimer’s disease and many more like myopia (Short-sightedness) and tooth decay, diseases which are rare or virtually absent in hunter-gatherers and other non-westernized populations.

The transition from Paleolithic nutrition to Western diets, along with lack of corresponding genetic adaptations, cause significant distortions of the fine-tuned metabolism that has evolved over millions of years of human evolution in adaptation to Paleolithic diets. The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization.

Low serum insulin levels and persistently excellent insulin sensitivity are characteristic of Hunter Gatherers, but only as long as these people adhere to their traditional “paleolithic” diets. Otherwise, transition to a “Western diet” (WD, as defined here) invariably leads to a dramatic increase in insulin resistance (IR).

Living organisms thrive best in the milieu and on the diet to which they were evolutionarily adapted; this is a fundamental axiom of biology”. This statement is based on the fact that the metabolism of each species has genetically adapted to a particular type of food over long periods of evolution.

Insulin resistance is of paramount importance for the pathogenesis of civilization diseases. WDs can play a causative role in the development of hyperinsulinemia and insulin resistance (IR) as they produce high levels of insulin. Diseases of insulin resistance are frequently referred to as “diseases of civilization". Diseases of insulin resistance are rare or absent in hunter-gatherer and other less westernized societies living and eating in their traditional manner. WDs high-sucrose diets, diets with a high Glycemic load (GL) and high-fructose diets produce which  cause insulin resistance and insulin hypersecretion. Refined grain and sugar products nearly always maintain much higher glycemic loads than unprocessed fruits and vegetables. Unrefined wild plant foods like those available to contemporary hunter-gatherers typically exhibit low glycemic load indices.

As mentioned earlier, due to the westernization of diet and lifestyle, insulin levels are increased much of the day. WDs cause a high postprandial insulin production and can produce insulin hypersecretion and hyperinsulinemia, which promote the development of diseases of civilization.

Several human and animal intervention studies showed that Mediterranean or Paleolithic diets have highly beneficial effects on risk factors for diseases of civilization.

Over the course of 6–8 generations, but especially in the last 2–3 generations, there has been a pandemic of degenerative diseases known as civilization diseases. With the increasing spread of Western diet and lifestyle worldwide, lifestyle diseases are also rapidly increasing in developing countries also.

So, what are improper nutritional habits? Improper nutritional habits has two parts….

1) 1. Type of food (i.e. Glycemic load of food, insulinemic load of food, calorific value of food etc.)

2)     2.  The gap between solid food intake....

Type of food…..

For many centuries, traditions in human nutrition and their gustatory habits have developed in such a way that plant-based unrefined food was the most important part of the diet. People ate root crops, vegetables, wholemeal bread, cereals and legumes, fruits and berries. With this food, in addition to the nutrients necessary for the body, a large amount of plant fiber was obtained - at least 25-40 gram per day !!

For many centuries, it is precisely this amount of dietary fiber that the human body has best adapted to - its digestive system and metabolism. Researchers call this amount appropriate for improving health, but clarify that eating 30 grams or more will be more beneficial.

Most people around the world eat less than 20 grams of fiber a day. In the UK, only one in 10 adults eats 30 grams of fiber a day. Eating significant amounts of fiber also leads to a decrease in the incidence of type 2 diabetes and bowel cancer, weight loss, blood pressure and cholesterol levels. The more fiber people eat, the better.

In the XX century. the rapid development of science and technology has led to the emergence of new technologies for processing agricultural raw materials for cooking. In the past few decades, diseases have become widespread among the population of industrialized countries, resulting from the costs of industrial and scientific and technological revolutions and environmental deformation.

A special place among the causes of civilization diseases is occupied by inadequate, often excessive nutrition, with the use of  foods prepared from refined flour. The susceptibility to diseases of consumption is the result of prolonged consumption of refined carbohydrates and insufficient intake of dietary fiber.

The so-called "fast" carbohydrates or easily digestible carbohydrates (White bread, refined white rice, sweets, sugary drinks) - have a high glycemic index and cause an insulin shock 30 minutes after consumption (abrupt rise in the blood insulin levels). When consuming a large number of fast carbohydrates, the body increases the secretion of insulin and suppresses the secretion of glucagon. Then blood sugar drops sharply and after 60-90 minutes causes a false feeling of hunger. Problems with insulin sensitivity is the major factor in the all types of diseases of civilization. Improving your body’s response to insulin through proper nutritional habits can help fight the diseases of civilization.

The colossal efforts made by people to satisfy their taste sensations have broken centuries-old traditions in human nutrition, especially in economically developed countries. The man began to eat more frequently and that too consuming high-calorie and refined food.

Highly refined and concentrated foods with a predominance of easily digestible carbohydrates replace natural food from the daily diet. Sugar, sweets, a wide variety of pasta and confectionery products appeared. Consumption of canned foods has increased significantly. All this has made serious changes in the structure of nutrition.

A high risk of type 2 diabetes linked with the  frequent and large consumption of white rice. The risk is most prominent for the South Asian, South East Asian and and population of China. White rice causes the blood sugar levels to spike upon consumption due to its high glycemic load. Carbohydrates (mainly in the form of white rice) make up nearly 80 per cent of calories consumed in many Asian countries. The higher glucose load is the disadvantage of white rice consumption, but you can rest assured that white rice will be generally free of gut irritants, phytic acid and deleterious lectins.

We have forgotten the taste of natural food. What is useful seems to us to be unpalatable. We began to eat two to three times less fiber than our ancestors. The rise in processed food production, rapid urbanization and changing lifestyles have led to health-threatening changes in the way people eat around the world. Improper nutritional habits are one of the main causes of cardiovascular diseases, diseases of the digestive system, diseases associated with metabolic disorders.

Today, people consume excessive and frequent amounts of foods high in easily digestible carbohydrates,  refined sugars and salt, while at the same time critically low in fruits, vegetables and other types of fiber, such as whole grains.

Nutrition experts at the World Health Organization (WHO) recommend eating at least five servings of fruits and vegetables (approximately 400 grams) every day. It is this amount of fresh vegetables and fruits that has been proven to reduce the risk of developing many non-communicable diseases and supply the body with an adequate amount of fiber.

The gap between solid food intake…..

The Ancient Romans had only one substantial meal, usually consumed at around 16:00 h (coena), and they believed that eating more than once per day was unhealthy.

Recent prospective research has demonstrated a significant increase in disease risk with a high meal frequency (≥6 meals/day) as compared to a low meal frequency (1–2 meals/day). Recent large prospective studies seem to support that frequent snacking increases the risk of type 2 diabetes. Those who eat too often have an increased risk of developing various diseases of civilization. Apparently, the key role for the body is played not by the fact of food composition, but by the interval between meals.

According to the results of scientific research, after 24 hours of fasting, the secretion of somatotropic hormone (growth hormone) by the pituitary gland sharply increases in a person. It also removes intoxication of the body through a beneficial effect on the thyroid gland.

Even scientific studies show that in the 40s of last century, in the United States, the frequency of meals was 2.7 times a day, and now it is already an average of 6 times a day. The time between meals in the US has dropped from 271 minutes in 1977 to 208 minutes, now. This is close to a 30% reduction in the intervals between meals.

Relatively recently, Western specialists came to the conclusion that there is nothing wrong with skipping the breakfast and giving yourself a “hunger strike” until lunch or even dinner.

When you eat throughout the day and never skip a meal, your body can adapt by burning sugar (glucose) as its primary fuel, which stops enzymes that utilize and burn stored fat. As a result, you become a sugar burner as opposed to a fat burner. You may become progressively more insulin-resistant.

Constant snacking and frequent meals keep insulin levels elevated. Such a habit will lead to an increase in insulin levels even in the case of a low carbohydrate or low-calorie diet. An increase in insulin levels occurs with any meal, regardless of its composition. Any snacks :- both protein and carbohydrates increase insulin levels. Breaks between meals (Solid food intake) should be sufficiently longer. Otherwise, the level of insulin will not have time to return to the original level after the previous meal. According to the expert, frequent  snacking “on the run” throughout the day increase the likelihood of developing insulin resistance.

Sustained reduction in insulin production can be achieved only and exclusively by reducing the number of meals per day. The diseases of civilization have hyperinsulinemia at their root cause. Hence they are called as hyperinsulinemic diseases of civilization.

Nutritional habits and diseases

It has long been observed that our food choices and habits affect our health. Ancient Greek doctor and physician Hippocrates was the first who formulated the thesis: You are what you eat, which indicates direct influence of the quality of nutrition on health.

About 2500 years ago, Hippocrates – considered by many to be the father of modern medicine – said, “Let thy food be thy medicine and thy medicine be thy food”. (Let your food be your medicine,and your medicine your food)

Even the Roman physician Galen believed that disease prevention, walking, moderate running and a simple diet are the basis of healthy old age.

Chinese wisdom says: “If you are sick, change your diet, if it doesn’t help, change your lifestyle. If this does not help, go to the doctor. “

A direct link between human nutritional habits and disease has been scientifically proven. According to world scientists, about 80% of diseases in the world are associated with nutritional habits. It has a direct or indirect effect on most diseases. “Diseases of civilization” are associated with a more frequent food intake throughout the day, a diet poor in fruits and vegetables, and the excessive use of refined flour, white rice, sweet and fatty foods.

Nutritional habits are very important part of our life and the desire to eat well is not a human weakness. On the contrary, food should be tasty, varied, appetizing, satisfying. In addition, it must be healthy and sufficiently longer gap between solid food intake should be maintained !!! Many delicious and nutritious meals can be prepared with a healthy diet. And then you will not only get pleasure, but also keep your health.

After all, more than 70% of diseases are caused by unhealthy diet habits. The highest mortality rates for diseases – cardiovascular and cancer – are diet-related diseases, and we can reduce the risk of these diseases with proper change in dietary habits.

Dietary habits and preferences due to the growing prosperity of the population in many countries have led to a marked increase in the risk of diseases of civilization.

Some studies have argued that the typical easily digestible carbohydrate-rich “Western” diet with insufficient gap between solid food intake -- results in persistent “silent inflammation”, malfunctioning genes and, in the long run, triggers the onset of various diseases.

For thousands of years our body has been accustomed to the unchanged, constant composition of products, adapted to their processing and to extract from them all the substances necessary for life and health.

At the end of the XX – beginning of the XXI century, a lot has changed significantly: the ecology, the composition of food products, nutritional habits, our way of life. This is largely reflected in the health status of people. Even the term “Diseases of Civilization” has appeared.

In this regard, it is very important for a person with risk factors to lead a healthy lifestyle and eat right. Nutritional habits should be correct and provide the physiological needs of the body, as well as affect existing diseases of civilization (atherosclerosis, hypertension, diabetes, obesity etc.) in order to prevent the occurrence of vascular accidents (myocardial infarction, stroke).

Hyperinsulinemic diseases of civilization

At the end of the XX - beginning of the XXI century, a lot has changed significantly: the ecology, the composition of food products, our way of life. This is largely reflected in the health status of people. Even the term “Diseases of Civilization” has appeared.

Today we are all in a unique situation that has never happened in the entire history of mankind. Changing ecology and modern production technologies have changed food beyond recognition.

The development of science and technology makes human life more comfortable, and this is one of the greatest achievements of mankind. However, there is also a downside, the so-called "diseases of civilization", which annually claim billions of lives.

Diseases of civilization are human diseases associated with violation of mechanisms of adaptation to unfavorable factors of an anthropogenically altered environment in the context of the rapid growth of scientific and technological progress.

The profound changes in the environment (eg, in diet and other lifestyle conditions) that began with the introduction of agriculture and animal husbandry almost 10000 years ago occurred too recently on an evolutionary time scale for the human genome to adjust.

The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization. The saddest thing is that, despite advances in modern medicine and microbiology, people are suffering from an increasing number of diseases of civilization, which will be exacerbated if they abandon the natural diet.

Preceding the Industrial Revolution, all cereals were ground with the use of stone milling tools, and unless the flour was sieved, it contained the entire contents of the cereal grain, including the germ, bran, and endosperm. With the invention of mechanized steel roller mills and automated sifting devices in the latter part of the 19^th century, the nutritional characteristics of milled grain changed significantly because the germ and bran were removed in the milling process, leaving flour comprised mainly of endosperm of uniformly small particulate size.

The present-day Western diet is the prototype of modern dietary pattern and is mainly characterized by the frequent intake of large amounts of red meat, dairy products, refined grains and sugar. The main characteristics of the Western diet are a high glycemic load, increased intake of animal proteins and milk and its derivatives. Refined foods such as  white wheat flour, refined white rice, sugar, refined vegetable oil -- They lack fiber, which increases blood sugar levels immediately after consumption. Presence of fibers in food slows down the rate of blood sugar rise. Also fibers are very important for the digestive tract to function, as well as for nourishing the beneficial bacteria that live in the intestines.

Within the past 20 years, substantial evidence has accumulated showing that long term consumption of high glycemic load carbohydrates can adversely affect metabolism and health. Specifically, chronic hyperglycemia and hyperinsulinemia induced by high glycemic load carbohydrates may elicit a number of hormonal and physiologic changes that promote insulin resistance. Chronic hyperinsulinemia represents the primary metabolic defect in the metabolic syndrome.

Diseases of insulin resistance are frequently referred to as “diseases of civilization” and include: obesity, coronary heart disease (CHD), type 2 diabetes, hypertension, and dyslipidemia (elevated serum triacylglycerols, small-dense, LDL cholesterol and reduced HDL cholesterol).

Diseases of the cardiovascular system, such as ischemic heart disease, vascular atherosclerosis, arterial hypertension, are extremely common throughout the world and are characterized by high mortality due to the occurrence of dangerous complications such as stroke and myocardial infarction, which carry an immediate threat to life.

When conducting a check-up in Germany, patients are increasingly diagnosed with diabetes mellitus, atherosclerosis, gout - these are also the consequences of overnutrition. As a result of damage to the walls of blood vessels in atherosclerosis, the trophism of vital organs is disturbed: the heart and the brain, which can lead to a heart attack or stroke. Malignant tumors are also referred to as diseases of civilization. Today ischemic heart disease (IHD) and its complications are the cause of almost every second death.

Cancers of the breast, bowel, prostate, and lungs were largely unknown. Today, one in five dies from cancer. The number of people with diabetes is growing. And the complications caused by it are one of the most common causes of death.

Every 7 seconds, two new patients are told the diagnosis of diabetes! The most common type of disease is type II diabetes. It is provoked by an improper dietary habits.

Currently, almost half of humanity is a carrier of the "metabolic syndrome", which is a violation in the body of metabolism in relation to carbohydrates, lipids, proteins, minerals. Metabolic syndrome is the main cause of the so-called "death quartet": obesity, high blood pressure, type II diabetes mellitus and ischemic heart diseases. These diseases are caused by factors of heredity or more importantly improper nutritional habits.

It is likely that the metabolic syndrome may extend to other chronic illnesses and conditions that are widely prevalent in Western societies, including: myopia, acne, gout, polycystic ovary syndrome, epithelial cell cancers (breast, colon, and prostate), dental caries and gum diseases, male vertex balding, skin tags and acanthosis nigricans. Diseases of insulin resistance are rare or absent in hunter-gatherer and other less westernized societies living and eating in their traditional manner.

The leading hyperinsulinemic diseases of civilization are - Cardiovascular diseases (CVD): arterial hypertension, hypercholesterolemia or dyslipidemia (elevated levels of cholesterol and other blood fats or lipids, or a violation of their ratio) and it's consequences - heart and vascular diseases (heart attacks, strokes) etc., Diabetes mellitus type II, myopia in children and adolescents, and progressive myopia in adults, dental caries and periodontal diseases, oncological diseases.

The World Health Organization (WHO) separately identifies non-communicable diseases arising from errors in nutrition and diets. These diseases include, in particular, cardiovascular failure, type 2 diabetes, hypertension, obesity, some types of cancer, osteoporosis and many others.

Things to be noted down...

1. All these diseases have a common cause of development - a way of life. They affect people of the Western way of life, but these diseases are rarely found in traditional societies.

2. These are chronic diseases that have a long period of latent development. Neither cancer nor heart attack occurs suddenly in a healthy person. In the period of latent development, the disease of civilization can be detected by special tests. Treatment started on time causes the reverse development of these diseases.

Diseases of civilization kill slowly, but at the same time the quality of life decreases significantly. Acute manifestations of cardiovascular diseases are the tip of the iceberg based on long-term invisible processes.

3. Lifestyle changes are most effective in the early and middle stages of development. Thus, a change in lifestyle can slow down the malignancy of cancer ("dormant metastases") and the development of atherosclerotic plaques. The ability to measure lifestyle is severely limited in the later stages of the disease.

Medicines do not cure, but only partially compensate for these diseases. The cure can be achieved through lifestyle changes. Unfortunately, modern medicine pays very little attention to these aspects.

Medical science for the most part is supported by the pharmaceutical business, and therefore it in every possible way obscures the fact that the chronic disease is curable. It does not advertise the fact that the means of its cure, eliminating the reasons for its acquisition, is proper nutritional habits and physiotherapies. For example, the true reason for diseases of civilization, namely, is the systematic substantial overeating (most frequent solid food intake throughout the day) of easily digestible carbohydrates and proteins with high insulin load. Sufficiently longer gap between solid food intake or a return to a traditional paleolithic diet of ancient people -- is associated with marked improvement in insulin resistance (IR) and fasting insulin levels and glucose control and lipid profiles of people.

4. Diseases of civilization are inextricably linked with premature aging . This is manifested in the rejuvenation of diseases and the reduction of the "young" time. This leads to a serious deterioration in the quality of life.

Nutritional habits are always of higher priority

The researchers point to data from the Lancet's Global Burden of Disease (GBD) program that shows unhealthy dietary habits are more associated with worse health conditions than physical activity, alcohol and smoking combined.

Experts have accused the food industry of fostering the belief that exercise can reverse the effects of unhealthy dietary habits. There is evidence that up to 40% of those within the normal weight range have harmful metabolic disorders. Further, not all obese individuals are insulin resistant, while insulin resistance (IR) has been shown to exist in a significant proportion of the normal weight population.

Easily digestible or fast carbohydrates, are low in fiber and high in calories. These are refined flour products. But there are slow carbohydrates - they are very useful for the body, saturate for a long time, do not raise blood sugar as sharply as fast "brothers" do. Low glycemic index foods are preferable so that it doesn’t spike up your blood sugar too quickly, and doesn’t bring it down too quickly either.  Unfortunately, if you ate a 500 calorie hamburger, then even an hour's jogging will not be good for your figure. Simply put, the average gym or group gym goer burns about 300 calories in one hour of workout, regardless of the type of workout.

The human body receives nutrients from water, food, air every day. In their original form, they are not assimilated, but as a result of complex chemical processes they are transformed into new compounds that ensure the coordinated work of organs and systems. The complex of these processes is called metabolism. The transformation itself is the result of a chain reaction, and if a malfunction occurs in one of the links, individual organs do not receive enough nutrients, which become the cause of the development of diseases.

Nutrition is one of the main factors that determine human life. It is a powerful tool for the prevention and treatment of many diseases. As you know, nutrients support our vitality. According to world scientists, about 80% of diseases in the world are associated with nutrition. It has a direct or indirect effect on most diseases. "Diseases of civilization" are associated with a diet poor in fruits and vegetables, and the habit of frequent snacking of refined carbohydrates, sweets throughout the day.

Over the past 100 to 150 years, there has been a fairly significant increase in the consumption of foods that stimulate the production of excess insulin.

Acne has not been found in non-Western societies (Inuits, Okinawan Islanders, Ache huntergatherers, Kitavan Islanders), whose populations continue the adhere to Paleolithic dietary conditions. In contrast, acne has evolved to an almost epidemic disease in Westernized societies.

The knowledge regarding the link between acne and nutrition has culminated with the discovery that increased intake of both hyperglycemic carbohydrates and milk.

The main source of energy for the cell, as you know, is glucose, which is formed during the breakdown of carbohydrates. The release of glucose into the blood after food intake (postprandial glycemia) is always accompanied by the production of insulin. Insulin is a pancreatic hormone, the main purpose of which is to "feed" cells with glucose. When the cells are full, there is no corresponding fat burning; this is simply not necessary. But using carbohydrates as your primary food source has a downside: the insulin spike that accompanies glycemia stops fat burning. Moreover, the abuse of carbohydrates, in particular, more frequent carbohydrate "snacks" throughout the day in order to dull hunger, lead to exactly the opposite effect, an increase in glucose is followed by its decrease, and hunger reappears. In the long term, surges in glycemia and insulin can have serious consequences in the form of impaired glucose tolerance and prediabetes; frequent and uncontrolled rises in insulin can lead to a decrease in tissue sensitivity to this hormone. And insulin resistance is the basis for the formation of metabolic syndrome with all the ensuing consequences.

Insulin is a growth-promoting hormone. A diet with high insulin load or frequent snacking throughout the day—insufficient gap between solid food intake -- raises insulin level in the blood. The constant elevated level of insulin in the blood, as a result, it can lead to various grave metabolic disorders in the body - obesity, insulin resistance, diabetes mellitus and others.

The Western diet and diet in industrially developed countries consists of a very large number of popular foods that are high in starch and are quickly digested. The frequent consumption of ubiquitous processed foods (eg, cookies, cake, bakery foods, breakfast cereals, refined white rice dishes, bagels, rolls, muffins, crackers, chips, snack foods, pizza, soft drinks, candy, ice cream, condiments, and salad dressings) that dominate the typical American diet.

The problem is that our modern diet contains highly processed and starchy foods that are quickly digested and more importantly insufficient gap between solid food intake. But this process is accompanied by the reproduction of a large amount of glucose in the blood, and the body, responding adequately, stimulates a large production of insulin.

For many centuries, traditions in human nutrition and their gustatory habits have developed in such a way that plant-based unrefined food was the most important part of the diet. People ate root crops, vegetables, wholemeal bread, cereals and legumes, fruits and berries. With this food, in addition to the nutrients necessary for the body, a large amount of plant fiber was obtained - at least 25-40 g per day !!

For many centuries, it is precisely this amount of dietary fiber that the human body has best adapted to - its digestive system and metabolism.

Refined carbohydrates, refined white rice, sugar, flour products devoid of fiber are a serious disadvantage of the modern diet. In our diet, the most important balance between its constituent nutrients has been disturbed: the consumption of refined carbohydrates has increased, and the amount of dietary fiber barely reaches 15 g per day.

The typical modern diet has a fiber content of 15.1 g day which is considerably lower than the recommended value of 25–38 g day or the estimated ancestral intake of >70 g day (Eaton et al., 2010). Fiber-depleted, refined grains represent 85% of the grains consumed in a typical modern diet, and because they contain 400% less fiber than whole grains (on an energy basis), they further dilute the total dietary fiber intake (Cordain et al., 2005). Knowing the content of certain subtypes of fiber in food and the diet, scientists calculated how many different types of dietary fiber healthy people eat per day. For example, healthy men weighing 70 kg should daily consume about 4.5 g of pectin, 4 g of lignin, about 10 g of cellulose and almost 14.5 g of hemicellulose in their food.

A diet with a high glycemic index and load with insufficient gap between solid food intake -- is associated with an increased risk of cardiovascular disease and death.

The frequent habitual consumption of a high GI or GL diet can promote carcinogenesis by inducing hyperglycemia and hyperinsulinemia (Brand-Miller, 2003), potentially acting through the insulin-like growth factor IGF (Biddinger and Ludwig, 2005). A recent meta-analysis showed that IGF-1 levels were associated with the risk of premenopausal but not postmenopausal breast cancer (Renehan et al, 2006). In addition, high GI diets can promote weight gain (Brand-Miller et al, 2002).

A high glycemic load diet with insufficient gap between solid food intake -- raises the blood levels of triglycerides, blood sugar, and insulin while decreasing HDL, all of which contribute to increased risk of heart disease.

Asians and Indians consume large quantities of carbohydrates in the form of refined rice and white bread which predisposes them for atherogenic dyslipidemia. Carbohydrate source, nature, and amount have profound influence on post-prandial glycemia (blood sugar after a meal) , and post-prandial lipemia (triglycerides after a meal) which in turn are directly associated with risk of coronary artery disease (CAD) in patients with diabetes.

Consumption of low-glycemic index diets has been associated with higher HDL-cholesterol concentrations and, in large cohort studies, with decreased risk of developing diabetes and cardiovascular disease.

The whole bunch of diseases from which the inhabitants of post-industrial megalopolises die - hypertension with its heart attacks and strokes, diabetes with very similar consequences, and even insidious cancer - are practically unknown to the inhabitants of the traditional society !!

Doctors were simply amazed when mass examinations of the indigenous inhabitants of Oceania did not reveal the typical "diseases of civilization." The well-known sad aphorism that “not everyone survives to the cancer” was not suitable as an explanation here - o