Some people just don’t do cow’s milk, and reach for milk alternatives, like plant milks or non-dairy milks instead.
There are lots reasons why someone might avoid cow’s milk. Maybe you’re lactose intolerant. Maybe you don’t like the way cow’s milk tastes. Maybe you don’t like the way you feel after you’ve had dairy products. Or maybe you think cow milk is unhealthy.
I won’t contest the reasons why. That’s another topic for another post, and I’ve already covered the most common anti-dairy arguments. If you want to read about my stance on the healthfulness (or lack thereof) of dairy, read what I’ve written over the years about raw milk, cheese, yogurt, and dairy in general. If you want to learn how to identify dairy intolerance, read this.
But the fact is, lots of people either need or want a milk alternative. Water is great to drink, but it’s not the right smoothie substrate, and it can’t replace milk in recipes or coffee drinks. You need something vaguely white and thick enough to pass as milk.
Normally in a post like this, I’d cover all the different varieties and what sets each apart — their strengths and weaknesses, their nutrient profiles, their unhealthy ingredients. And I’ll certainly do that today, but first there’s good news and bad news.
A few years ago, I wrote a post describing all the things that avowed Primal eaters can learn from plant-based or even vegan dieters. Sure, we’re diametrically opposed on the role of animal foods in human health, but there are still relevant takeaways.
Carnivores are much closer to Primal eaters on the dietary spectrum, The Primal Blueprint posits that animal foods—meat, fish, fowl, shellfish, eggs, and dairy—represent the most nutrient-dense, most crucial component of the human diet. Carnivore takes that and runs with it, to its logical conclusion: Animal foods are so nutrient-dense and so important that we should eat them to the exclusion of everything else.
I don’t exactly agree, but I see where they’re coming from. And there’s a lot we can learn from the carnivore movement. I’ve got 8 takeaways today.
In response to the recent post on whey vs. collagen, a number of readers wrote in asking about pea protein. Today, I’m going to compare the two.
Before I begin, let’s get this out of the way: I’m biased toward whey protein. I sell the stuff. But the reason I sell whey protein is because I really like it, not the other way around. All my products are things that solved a problem I was having, an itch I needed to scratch. I made Primal Kitchen Mayo with avocado oil because I couldn’t find one without industrial seed oils and I didn’t want to make it fresh every time I wanted tuna salad. I put together Adaptogenic Calm (formerly Primal Calm) to help me and my buddies recover from heavy training. And so on. I made Primal Fuel out of whey protein isolate because it is the best gram-for-gram protein powder around. But pea protein is having its day in the sun now, and readers want the facts.
Because people don’t have enough diets to choose from already, there’s a new one on the scene: the Pegan diet. Actually it’s not that new—Dr. Mark Hyman started writing about it back in 2014, but it’s gained traction since he published his latest book last year, Food: What the Heck Should I Eat? According to Hyman, Pegan is a somewhat tongue-in-cheek play on the fact that it’s not quite Paleo and it’s not really vegan, hence Pegan. It claims to combine the best of both diets, namely a focus on eating lots of vegetables, as well as an emphasis on sustainable agriculture and ethical and ecologically sound animal farming. Setting aside the obvious issue that it’s 100% possible to be a vegan who eats few to no vegetables, or to be a paleo dieter who cares naught about the environment, Pegan is touted as being easier to stick to than either vegan or paleo (presumably because Pegan allows for consumption of foods not allowed on either). Frankly, trying to frame it as a bridge between the two hasn’t proved to be a seamless, happy compromise based on social media conversation, but that’s probably of little surprise to anyone here. I’ve had some readers ask me about the merits of Pegan and whether it offers any particular advantages over paleo/Primal, and I’m taking up that question today. (Note that I’m only focusing on the Pegan diet proposed by Dr. Hyman, not the “Pegan 365” diet offered by Dr. Oz. The latter isn’t paleo at all, allowing whole grain bread and pasta, corn, tofu, and a weekly “cheat day.” You can imagine my response to this version.) Defining the Pegan Diet These are the basic tenets of the Pegan diet in a nutshell: Focus on sourcing high-quality food – Prioritize organically grown and pesticide-free produce as well as meat, eggs, and fats from pasture-raised and grass-fed animals and finally sustainably harvested seafood. Choose seafood with the lowest possible mercury content. Buy local when you can. Avoid CAFO meats and foods containing chemical additives. Eliminate processed modern food-like substances and franken-fats – Processed carbohydrates have a high glycemic load and lead to excessive insulin production. Refined vegetable and seed oils such as canola and sunflower are pro-inflammatory. Avoid all such products. Go gluten-free – Even if you don’t have celiac disease or an obvious gluten sensitivity, modern wheat is still a frankenfood, and gluten can damage the gut. Occasional consumption of heirloom wheat (e.g., einkorn) is ok if you tolerate it. Go dairy-free – Dairy is problematic for most people and is best avoided. If you do decide to include some dairy, consider choosing goat and sheep milk products instead of cow. Grass-fed butter and ghee are acceptable. Make vegetables the centerpiece of your diet – Vegetables (mostly non-starchy) should comprise 75% of your diet. Enjoy healthy fats – Focus on omega-3s, as from small, oily fish. Eat plenty of healthy fats from grass-fed and pastured meats and whole eggs, nuts and seeds, … Continue reading “What’s the Pegan Diet? (And How Does It Compare To Primal?)”
It’s about that time of year. Whatever your inclination or creed, whether you celebrate Christmas or Hanukah or nothing at all, gift giving is a solid, time-honored way to establish and maintain bonds and friendship, show people you care, and make another person happy (and, as you’ll see after today’s post, healthy). Today I’m going to lay out some of my favorite products. These are purchases I’ve made and loved, gifts I’ve received and given. (And I’m throwing in one of the best deals I’ve ever offered that combines new and old favorites on the Primal scene—but you’ll have to scroll to the end.)
Without further ado, here’s the 2018 Primal Gift Guide.
I’m not a big app guy, instead preferring to keep a loose running tally of how I’m eating, training, and living, but my understanding is that kids these days love smartphone apps. Besides, I often forget that not everyone lives and breathes this stuff. Not everyone geeks out over all the minutiae and maintains an extensive database of keto and Primal-related errata in their heads.
So today, I’m giving you a list of the top 9 keto (and keto-relevant) apps.
A few months back, I put Swerve under the proverbial microscope. This time I’m looking at a relative newcomer in the alternative sweetener field. Allulose is quickly growing in popularity, since it’s both naturally occurring and virtually identical to table sugar in taste and texture. Then there’s the claim of sidestepping many of the ill-health effects associated with many other sweeteners.
I know many of you are with me when I bring a sizable dose of skepticism to these kinds of bold proclamations. So, I did my own research, asking whether it’s truly the full-flavor, guilt-free choice many suggest it is. And, if it is (or if it comes close), I wondered, what are its best uses in the kitchen?
Most people learn about ancestral health through books and blogs, which makes sense—Primal folks tend to be big readers, and the complexity and depth and constant evolution of the knowledge almost requires the written word for proper transmission. But a well-produced, beautiful film with great content has a unique effect on viewers. The combination of video and audio are more convincing than prose to our lizard brains, making documentaries a great vehicle for the introduction of a radically new idea. Skilled creators in the paleo space have taken note, producing some excellent ancestral health documentaries.
Doesn’t hurt that we’re right, of course.
And though “ancestral health documentary” is definitely a sub-genre that’s on the smaller side, trends are emerging. Earlier documentaries were celebrations and explorations of (and introductions to) the relatively young lifestyle, intended for individuals hoping to gain control of their own health. Future documentaries are looking at the bigger picture—how ancestral health can help the entire world and the natural environment get healthier. In today’s post, I’ll go through some of the standouts, explain what they offer, look to some upcoming movies, and track the trends.
Each year is fuller than the last. More and more scientific papers are published each year, and that trend is only quickening. The same trend goes for books, products, businesses. Humans are incredible producers. It’s what we do—create and consume.
So, whenever I do a “year in review” type of post, it’s harder than the previous year. There’s too much to cover. Hell, in 2017 alone there were over 17,000 papers published on saturated fat. 17,000.
But let’s give it a shot. What are some takeaways as we finish out 2017?
Grok may not have an entire cable network or billions of dollars in net worth, but I’d suggest he’s at least as good as Oprah at picking good gifts. This is his gift list for 2017. For a dude whose idea of high technology was an atlatl, it’s an impressive one.
If you’re shopping for the Primal types in your life, or maybe you want to treat yourself to something not just nice but useful, use this gift guide for ideas.