100 Million Years of Food: What Our Ancestors Ate and Why It Matters Today

283 Pages·2016·1.62 MB·English

by  Stephen Le

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About the Author
Copyright Page

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for my father and in memory of my mother
INTRODUCTION
What Should We Eat and How Should We
Live?
Around the world, people are increasingly beset with vexing conditions like
obesity, type 2 diabetes, gout, hypertension, breast cancer, food allergies, acne,
and myopia. Dubbed the “diseases of Western civilization,” these conditions
have become more common in recent centuries and decades, with emigrants to
more affluent regions of the world often at higher risk for developing afflictions
as they adopt the customs and diet of their new home. It’s true that better
medical care and longer life spans are exposing people to new kinds of diseases.
Still, the rapid advance in these conditions signals that something else is going
wrong—but what?
The principal argument of 100 Million Years of Food is that a plethora of
health woes have surfaced in contemporary times due to our alterations to our
ancestors’ diets, lifestyles, and environments. I will explain how our ancestors
used to eat and live and will offer practical suggestions for tweaking ancestral
habits and inserting them into our daily lives to avoid or delay the onset of major
chronic diseases.
Eating and living like our ancestors seems common sense, and many books
have attempted to relate how this can be done. Unfortunately, there is great
disagreement about what aspects of ancestral eating and living should be
adopted. For example, in some versions of ancestral diets, readers are advised to
avoid agricultural staples like bread, rice, beans, and milk in favor of meat and
vegetables, while others argue that traditional American farm diets that included
bread, beans, and milk are best for health.
My parents immigrated from Vietnam to Canada in the 1960s. They met at a
college in Montreal and brought up three boys in the maple-lined suburbs of
Ottawa. Due to my obsession with insects and other critters, I was designated the
family science nerd. I received a microscope as my Christmas present in fourth
grade, which I used to peruse squished mosquitoes on glass slides. The following
year, a paperback edition of Charles Darwin’s On the Origin of Species arrived
under the Christmas tree. The letters in the book were extremely small, and the
language was unintelligible to an elementary school kid, but I sensed there was
something revolutionary between the pages.
When I was eight years old, my grandmother arrived from Vietnam. When I
first met her she was wrapped in a shawl, hunched and wizened, a mage.
Grandma opened her luggage and handed me a belt wrought from links of
varnished wood, along with an exquisite slice of dried banana, the honeylike
taste of which lingers with me to this day. During a school holiday when my
younger brother and I visited the apartment that Grandma shared with my aunt, I
found no high-energy snacks of nuts and dried fruits, no fruit bars, no yogurt, no
blaring TV, just a rocking chair, a few shelves of incomprehensible books, a
bottle of fish sauce, a rice cooker, some crumpled old linen towels, and the soft
light of day streaming through the window. Oblivious to official
pronouncements on nutrition—she spoke no English—Grandma went on living
the way she had always lived, eating the way her ancestors had: a bowl of rice,
clumps of dried shredded pork, a sprinkling of fish sauce, and a pile of stir-fried
spinach. I was glad to head back home that evening to my video games and high-
energy snacks.
The significance of my grandmother’s diet didn’t hit me until I visited
Vietnam for the first time when I was twenty-five. Wherever I traveled in the
country, I drew attention because I towered over the local Vietnamese. Despite
being under average height and weight among my peers in Canada at 5'8" and
150 pounds, I was still four inches taller and twenty-seven pounds heavier than
my peers in northern Vietnam, who were in turn one inch taller and eighteen
pounds heavier than their peers a generation earlier.1 Why the rapid change?
When I was invited to meals around Vietnam, hosts often prepared a feast with
pork, chicken, or fish in bountiful proportions. However, when I showed up
unexpectedly at mealtimes with ordinary folks, I glimpsed the real side of
everyday rural cuisine: rice, paddy or jungle vegetables, fermented fish or
soybean sauce for flavoring, tofu, and bits of crab and fish. North American diets
rich in meat and milk had evidently made me taller, but as I later learned, such
fare also put people who consumed it at greater risk of certain chronic diseases.
Back in Canada, my mother developed breast cancer, which metastasized to
her lungs. After I finished my doctoral studies in Los Angeles, I spent three
months at home, helping to tend to my mother’s needs. She passed away at the
age of sixty-six, only two years after her own mother passed away at ninety-two.
In the aftermath, everyone in our family had a different means of coping. Dad
channeled his energies into community activities; my brothers had their wives
and children to occupy them. I decided to focus on researching ancestral diets
and lifestyles and learning about the risk factors behind breast cancer and other
diseases commonly associated with Western civilization.
I studied biological anthropology (the study of human evolution) at the
University of California, Los Angeles (UCLA), then spent two years researching
food and food-related illnesses around the world, observing and sampling what
people ate and chatting with food producers, health experts, and other people
connected to eating and nutrition. I began to understand why health experts
disagree sharply on which foods are healthy. First, there is a lot of confusion
over the difference between short-term and long-term health. A diet that makes a
person taller, a weight lifter stronger, and a woman more fertile is healthy to a
degree, but generally not a diet that would make a person live longer. This
makes perfect sense from an evolutionary point of view, as will be discussed in
this book, but the distinction between short-term and long-term health is often
overlooked or misinterpreted by many health researchers. This brings us to the
second major mental stumbling block encountered by nutritionists and food
writers: the tendency to ignore or misunderstand human evolution and to focus
instead on simplistic models of human nutrition and physiology. Trying to
understand human nutrition and health without understanding evolution is like
trying to eavesdrop on a snippet of conversation without knowing the context—
it makes little sense or can be very misleading.
As a result of my observations and reinterpretation of scientific studies related
to food, I discovered a series of measures that people can take to improve their
health. These interventions are discussed throughout the book and summarized
in the afterword. However, there are three steps that I consider the most
important to improve the health of someone living in modern societies today.
They are:
Keep moving. The vast majority of food-related illnesses stem from a
profound shift in human lifestyle, from constant, challenging physical and
mental activity to sedentary life, punctuated only (if at all) by spurts of frantic
exercise. Paradoxically, although a common belief is that our ancestors burned a
lot more calories doing physical activity than people today, the evidence does
not support this assumption. Moreover, although physical exercise has exploded
in popularity in recent decades, obesity rates in North America also rose during
that period. Critics of the link between physical exercise and obesity have
pointed out that exercise just makes people hungrier, leading them to eat more,
and the body compensates by lowering metabolism, obliterating any gains from
working out.
As it turns out, the clincher may lie in patterns—rather than amount—of
physical activity. (Decreased mental activity may also be a health risk, as
discussed later.) Our male ancestors covered around nine miles per day on foot,
while women walked around six miles each day. Walking decreases IGF-1
(insulin-like growth factor-1) hormone levels, which implies lower risk of
hormone-related conditions like breast and prostate cancer and acne. Prolonged
walking also reduces the risk of diabetes and is associated with weight loss. By
comparison, the average American covers about two and a half miles on foot
each day and spends the rest of the time sitting, driving, and watching nearly five
hours of television. Watching TV is associated with an increased risk of obesity,
type 2 diabetes, cardiovascular disease, and simply outright dying.
Eat less meat and dairy when younger. Avoid sugar and deep-fried foods.
Meat was an important part of the human diet starting from at least two million
years ago, but for most of the last twelve thousand years, almost all humans have
had much less access to it. Cows and goats were milked by some populations
beginning around nine thousand years ago, but for most of these populations,
dairy was a much-appreciated substitute for meat and animal fat. Meat and milk
are extremely nutritious, providing all the required amino acids, minerals, fatty
acids, and vitamins to sustain human life, but the combination of these two