The Nutritarian Diet, created by Dr. Joel Fuhrman in 2003, is a plant-based eating plan that emphasizes nutrient-dense foods while restricting processed items and animal products. It has gained popularity as a method for weight loss and improving overall health. This comprehensive guide explores the principles, benefits, drawbacks, and practical aspects of the Nutritarian Diet.
Introduction to the Nutritarian Diet
Dr. Fuhrman's Nutritarian Diet is based on the idea that the nutrient density of food, or the amount of nutrients per calorie, is a key factor in weight management and long-term health. The diet encourages the consumption of whole, minimally processed foods and limits processed foods, animal products, and added fats. The diet is largely plant-based, gluten-free, low in salt, and low in fat.
Core Principles of the Nutritarian Diet
The central premise of the Nutritarian Diet is that the amount of nutrients consumed per calorie influences weight and long-term health. The diet focuses on maximizing nutrient intake while minimizing calorie intake. The Nutritarian Diet categorizes foods based on their nutrient density, promoting minimally processed, whole foods while limiting snacking and processed foods.
Food Categories and Recommendations
The Nutritarian Diet sets percentage ranges for the total calories that each food group should provide per day:
- Vegetables (30-60%): Unlimited quantities of vegetables, with at least half being raw. Potatoes are excluded from this category.
- Fruits (10-40%): At least 3-5 servings of fresh fruit daily.
- Beans and other legumes (10-40%): At least 1/2 cup (85 grams) daily.
- Nuts, seeds, and avocados (10-40%): At least 1 ounce (28 grams) per day, but no more if aiming for optimal weight loss.
- Whole grains and potatoes (20% maximum): Limit cooked starches to 1 cup (150-325 grams) daily until the ideal body mass index (BMI) is reached.
- Non-factory-farmed animal products (less than 10%): Less than 8 ounces (225 grams) per week of meat, dairy, eggs, fish, and seafood.
- Minimally processed foods (less than 10%): Tofu, tempeh, and coarsely ground or sprouted whole grain breads and cereals.
- Sweets, processed foods, and factory-farmed meat and dairy (minimal): These foods should be eaten rarely or not at all.
Foods to Emphasize
The Nutritarian Diet encourages followers to eat plenty of greens, beans, onions, mushrooms, berries, and seeds for their health-promoting properties. These foods are collectively referred to as "G-BOMBS" by the Nutritarian community.
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- Greens: Raw or cooked leafy greens, broccoli, Brussels sprouts, and bok choy.
- Beans: Legumes are a main source of carbohydrates.
- Onions: Raw onions are recommended daily. Other vegetables in the allium family, such as leeks, garlic, and scallions, are also encouraged.
- Mushrooms: Mushrooms have chemicals that might lower your risk for cancer.
- Berries: Fresh berries like raspberries and blueberries are packed with fiber and cancer-fighting antioxidants.
- Seeds: Seeds and nuts are a main source of fat in the Nutritarian Diet.
Foods to Avoid or Limit
The Nutritarian Diet eliminates or severely restricts the following foods:
- Factory-farmed animal products (meat, poultry, fish, seafood, eggs, and dairy)
- Processed foods (chips, pastries, crackers, and other packaged foods high in calories and sugar)
- Sweets (candy and sweeteners like table sugar, maple syrup, and honey)
- Processed fruit (fruit juices, fruit-based beverages, and canned fruit)
- Oils (cooking and culinary oils, such as olive, avocado, and flaxseed oils)
- Added salt (table salt and foods rich in salt, such as store-bought sauces and salad dressings)
- Alcohol (beer, wine, liquor, and other alcoholic beverages)
- Caffeine (coffee to caffeine-containing foods like chocolate)
The diet also discourages snacking, restricts nuts and seeds for those who desire optimal weight loss, and limits minimally processed foods like tortillas, whole grain breads, tofu, and tempeh to less than 10% of daily calories.
Additional Guidelines
The Nutritarian Diet discourages snacking and encourages replacing one meal per day with a vegetable salad topped with a nut- or seed-based dressing. Salt intake is limited to less than 1,000 mg per day. A multivitamin containing B12, iodine, zinc, and vitamin D is recommended, in addition to an algae oil supplement.
Potential Benefits of the Nutritarian Diet
The Nutritarian Diet may offer several potential health benefits:
Weight Loss
The Nutritarian Diet is likely to aid weight loss because it naturally restricts calorie intake by limiting calorie-rich foods such as eggs, meat, dairy, oil, and high-sugar processed foods. By discouraging snacking, the diet may also lead some people to naturally eat fewer calories throughout the day. The diet emphasizes plant foods, such as fruits, vegetables, legumes, nuts, seeds, and whole grains, which tend to be high in fiber, reducing hunger and cravings.
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Heart Health
The Nutritarian Diet may reduce heart disease risk factors such as high cholesterol and high blood pressure levels. Studies have shown that following the Nutritarian Diet can lead to reductions in total and LDL (bad) cholesterol levels. The high-fiber content of the diet can also contribute to healthy heart functioning.
Blood Sugar Levels
The Nutritarian Diet is rich in fiber, low in added sugar, and designed to promote low glycemic foods, which are more slowly digested and less likely to spike blood sugar levels. Nutrient-dense diets primarily consisting of whole, minimally processed foods have been shown to lower blood sugar levels and protect against type 2 diabetes.
Longevity and Disease Prevention
Plant-based diets that are rich in minimally processed foods and healthy fats, such as the Nutritarian Diet, may increase life span and improve overall health. Studies have linked vegetarian diets to a lower risk of fatal heart attacks and cancer. Diets emphasizing fruits, vegetables, nuts, minimally processed foods, and healthy fats may lower the risk of chronic illnesses, such as diabetes and heart disease, and help people live longer.
Potential Drawbacks of the Nutritarian Diet
Despite its potential benefits, the Nutritarian Diet has some drawbacks to consider:
Sustainability
The strict guidelines of this diet can make it difficult to stick to long-term. The rules are likely unnecessary and generally not supported by strong research. The diet's strict guidelines may be especially unsuitable for people with a history of disordered eating.
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Restriction of Nutrient-Rich Foods
The Nutritarian Diet restricts whole grain and potato intake to less than 20% of daily calories while also limiting the intake of minimally processed foods to less than 10% of calories. These foods can offer many beneficial nutrients, including fiber, B vitamins, protein, and even calcium. Such restrictions can make it unnecessarily difficult to meet daily needs for certain nutrients. The diet limits beneficial foods like fish and olive oil. Both foods are staples of the Mediterranean diet, which experts and research have deemed one of the best diets for overall wellbeing due to its non-restrictive guidelines and heart-healthy ingredients. These foods are also rich in beneficial fats and omega-3s, both of which can support heart health.
Risk of Weight Regain
This diet promises large amounts of weight loss in very short periods, which requires substantially fewer calories than the body requires each day. Such severe calorie restriction can slow metabolism and trigger muscle loss, promoting hunger and increasing the risk of regaining lost weight.
Potential Stomach Discomfort
Eating so many vegetables and beans can be hard on the gut, leading to gas and discomfort. The large amounts of fiber could aggravate symptoms of irritable bowel disease.
Practical Considerations for Following the Nutritarian Diet
Getting Started
To begin the Nutritarian Diet, it's important to familiarize yourself with the guidelines, including which foods to eat and which ones to avoid. Planning meals ahead of time can help ensure that meals follow all the Nutritarian guidelines. Dr. Fuhrman offers recipes and meal plans. It is important to estimate how much food to buy. Because the diet focuses on perishable foods, consider how long each food will last and how much space is available in the refrigerator.
Supplementation
Like many plant-based diets, the Nutritarian Diet can be low in some nutrients found in animal foods, including vitamin B12, iron, vitamin D, and omega-3 fatty acids. A doctor or dietitian can recommend appropriate supplements.
Cost
The Nutritarian Diet may involve costs associated with monthly subscriptions, books, supplements, and food products.
Sample Menu
Here’s a sample 3-day menu tailored for the Nutritarian Diet. Many sample menus and recipes are available online.
Adapting to the Diet
The American diet is heavy on salt and sweets, which weakens the taste buds over time. The Nutritarian approach resets and retrains the palate to savor more natural, healthier foods.
Who Should Consider the Nutritarian Diet?
The Nutritarian Diet may be a good fit for people who are concerned about heart health. Research suggests that plant-based diets might also be a good option for people with diabetes. The Nutritarian Diet in particular focuses on low-glycemic index foods, which help keep blood sugar stable.
Who Should Avoid the Nutritarian Diet?
People with irritable bowel syndrome might want to think twice about this diet because it is heavy in fiber, which might be hard on a sensitive stomach. The Nutritarian Diet is also quite restrictive, so it's not recommended for people with a history of eating disorders. Because of its restrictive nature, the Nutritarian diet may not meet all of a pregnant person's nutritional needs. Individuals who have kidney disease and are on dialysis need to limit certain nutrients, including phosphorus and potassium, which are abundant with the diet’s recommended legumes and beans. Some cancer patients who are currently in treatment may find it difficult to follow a restrictive eating program like the Nutritarian Diet.
Success Stories
One individual shared that the Nutritarian diet saved her life. She attended a retreat and learned how to develop a healthier relationship with food, seeing it as something that sustains her and gives her energy.