Book Review: Eat Like The Animals
David Raubenheimer & Stephen J. Simpson
What nature tells us about the science of healthy eating…
According to humans, ‘human’s are the most intelligent species on earth!’ Case closed until another species proves us wrong. Ironically, this is quite an unintelligent conclusion especially given the fact we are all just a collection of living cells – much the same as a petri dish of slime mould.
But who knew this bit of slime could do something humans can’t? This dish of slime mould instinctively knows the correct intake of macronutrients needed for optimal health - a skill humans have lost through industrialization and the constant need for more. This metamorphosis is a contributing factor to the obesity crisis humans face today, with heart disease being the leading cause of death globally.
It took 30 years for David Raubenheimer and Stephen Simpson, leading researchers from the Charles Perkins Centre at the University of Sydney, to investigate the eating patterns of animals. They ventured from Sydney via the Pacific Island of Lifou to the deserts of Arizona, and included research on slime moulds, locusts, mice and baboons to humans, before publishing their findings in Eat Like the Animals in 2019.
The book’s essential thesis is that, animals intuitively consume a balanced ratio of protein to carbs to fats, but prioritise protein. Once upon a time humans did the same.
Left to their own devices, animals will eat a particular ratio of protein, carbs, and fats, and always prioritise protein. When they reach their protein goal, they stop eating. Throughout the millennium of human evolution, we did the same. If we, like the animals consumed macro balanced foods correctly, we too would have the ability and instinct to know when we have reached our nutritional needs, feel full and satisfied, and stop eating.
Enter ultra-processed foods… At this moment we need to truly appreciate nature because it really does know best. Food manufacturers have come leaps, miles and bounds through industrialization. They understand the human need to satisfy these nutritional targets and use them to manipulate our brains.
Take a bag of chips for example - savoury, salty ‘snacks’ that replicate an umami flavour which we humans associate with protein. But those chips are far from a source of protein and only provide rich sources of carbohydrates and fat.
Problem is, our bodies are trying to hit that ‘protein target’ and will continue eating that bag of chips until it senses the target is reached. See how you’ve been deceived? It’s not your fault you ate the whole bag of chips! However, the overconsumption of fats and carbohydrates (attempting to meet our protein goals) is making us well…fat.
At this point you may be thinking… if protein is what we humans as well as all living things prioritise, does this validate the Pete Evan’s Paleo pests, Atkins advocates and Keto cult followers (keto is also high protein)? Are the bread and pasta haters of the world on to something? A resounding NO, says Stephen and David. Just because something is good doesn’t mean more of it is extra good. It’s not about excluding carbs, but ingesting carbs, fats and proteins in their correct proportions.
Furthermore, it depends on what you’re trying to achieve. Stephen and David discovered the reason why the animals in their studies prioritise protein is because protein supports their need to procreate or increase fertility. They also discovered that a diet high in wholefood carbohydrates and low in protein and fat increased lifespan. These findings were synergistic with humans.
Here are some key facts I picked up in this book:
Human's consume 12% more calories on a low protein diet. This 12% increase is enough to explain the global obesity epidemic we face today.
These extra calories come from savoury snacking, not sweet. This is because savoury snacks provide that umami flavour that our palettes associate with protein.
In a protein poor but energy rich world we overeat carbs and fats to try and reach our protein target.
When the diet is high in protein we under consume carbs and fats to avoid overeating protein.
Between 10-35% protein intake is considered safe with no side effects.
Protein, fertility and lifespan:
A diet high in protein is correlated with increased fertility
Woman should aim for 18-20% protein, 30% fat, 50% carbohydrates during pregnancy.
Infants however are best to have 7% protein, 55% carbohydrates and 38% fat (similar to breast milk macro balance) in order to support slow growth and development, to give the infant time to optimally grow. Higher protein may fasten this process and cause obesity later on in life as it sets the child’s protein requirements high from a young age.
In the 2nd and 3rd trimester woman should consume an extra 20gm of protein per day to support foetal development (about a 5th in extra daily kj) and take care not to increase carbs and fats excessively.
Protein is incredibly hard for the body to turn into fat.
A diet high in CHO and low in protein and fat is associated with increased lifespan.
For e.g. One of the long-lived blue zoned areas – the Okinawa people in an island of Japan where it is 5 times more likely to live to 100 – consume just 9% protein (the lowest in any population), 6% fat and the rest, 85% whole food carbohydrates like sweet potato, fruits and vegetables, soy products.
So what’s the key message from Eat Like The Animals?
We can spin the dials on our protein, fat, carbohydrates and fibre to find what works for us – because and this is the key message – WE ARE ALL DIFFERENT.
