 Food palatability is how a food tastes in relation to its nutrient content and preparation. This can ultimately tell us what foods we should be eating, figuring out what diets we should be following. If you guys have been asking questions about Frank and I at White Rise, what carbs can I eat, is it okay to eat certain vegetables, certain things, this should answer those questions. As you can see by the happy face here, you have various tongue receptors, sweet, salty, sour, bitter, acidic, umami and riches. These might not all be flavorful sensations of the tongue, but what all of these things do is they contribute to the flavor of a food and that's what makes it taste good. Each of these things relate to a macronutrient or an actual micronutrient in the food. So in the case of sweet, whether it's sugar or carbohydrates for energy, in the case of salty, it relates to iodine and ocean foods, in the case of sour, bitter and acidic, we're typically looking at either fermented foods that can be very acidic and sour, or we're looking at like bitter root herbs and things that are used in teas. In the case of umami, we're looking at fermented food and there are various nutritional benefits to fermented foods such as a higher K2 content in cheese to a higher K2 content in food like natto. The richness, the fat and cholesterol is correlated directly to the fat content of the food and the nutrient content as well in regards to omega-3s like DHA and that ties in with energy as well. Now foods have various degrees of this, but we'll talk about that in a little bit. So the base palatability of a food is in its least processed edible state. So whatever it takes you to consume that food, in the case of meat, meat can be consumed raw. In the case of something like broccoli, it would be steamed. So that is the base palatability of a food in its least processed edible state. Now whether you cook a food or consume it raw, that does not necessarily justify that a food is not natural and that we shouldn't be eating it. When you start seasoning it, marinating it, refining and artificial flavors, this is where if a food is not edible or consumable in its most natural, edible state, you have to do things to it like vegans do with adding 10 different seasonings on their chickpeas and lentils, that is unnatural palatability. You know a good example of a base palatable food increasing it to a very hyper palatable food is you take, you can maybe eat 2 pounds of raw meat and you can eat 3 pounds if it's cooked, that's still not a big deal. You add salt to it, 3 and a half pounds. You season it with salt and pepper, maybe you eat 4 pounds now. And then if you add age balsamic vinegar on it, a little sweetness, now you can eat 4 and a half pounds. So it's interesting how by increasing the palatability and cooking the food with seasoning, you can increase the consumption of almost 2-fold and I think that's pretty evident in what a lot of people do now on the zero-carb carnivore diet with things like burgers and bacon. Sometimes hyper palatable foods create unrealistic hunger signals. I mean maybe you are selling that consumed in equal amount of cooked and raw meat but that is unlikely in the case of like potato chips, desserts, bacon and all of these have one thing in common that they have multiple flavor components that are unnatural that are combined. In the case of potato chips they are fried, they have fat, they have salt, they have a crunchy texture. It's, there's not really anything in nature that would replicate that besides maybe like a crispy piece of fat off of an animal but maybe that wouldn't be salty. Sugar or fat and dessert, when we combine sweet and fat, that's where we get the obesity epidemic, a lot of hyper palatable foods that are very calorically dense. And I mean something like bacon is an example of salt, sugar and the curing process and also smoke for flavor. So that flavor element, that aromatic element that you add to a food can also contribute to it. That's why if we look at ice cream, where ice cream has egg yolks, it has more richness, it has sugar, it has sweetness, it has that base dairy flavor, there's multiple components to ice cream that make it taste good. Vanilla, chocolate, you're not only adding sweet and fat and richness to ice cream to give it an unrealistic palatability, you're also adding aromatic qualities like vanilla and the reason those aromatic qualities are important to note is because they would have been present in natural foods like if cow was on a very high quality pasture, it would have a nutty taste to it. So can these foods be healthy though? I mean if you have pasture raised bacon, ice cream in with quality ingredients, I have a video making ice cream with pastured eggs, raw cream, raw honey, it can be healthy. I mean it still might be hyper palatable and you might put on a little bit more weight than the other foods but the difference between those foods and a healthy version is they're literally not inflammatory, you know the bacon is going to have high omega 6, it's going to be processed, it's going to be old, the pasture bacon is going to have a better omega 3 to omega 6 ratio, it's going to have a higher nutrient content as well as less additives. Same with the ice cream, it's going to be less inflammatory, it's not going to have rancid, pasteurized and homogenized dairy fats, it's going to have a very high amount of fat soluble vitamins from having those high quality eggs and high quality dairy in them and raw honey digests a little better than sugar. I mean it has this similar glucose to fructose ratio but there's various beneficial enzymes in honey. So let's jump into specific food groups and try to determine how and if we should be eating them. So meat and especially fish are very important because either of them are present in all tribes both raw and cooked. Every group of indigenous people consumed at least 55% averaging around 70% of their calories from animal foods. One important thing to note here is grain fed versus grass fed beef and animals in general and farmed versus wild fish in general because grain and farmed current ways of animal agriculture did not exist just as if like these super large fruits and apples and higher yield vegetables did not exist. That's something to keep in mind. Not only that, back then these animal foods had way more nutrition and we consumed all parts of them for certain reasons you know. There's a reason the Maasai tribe talks about how they have a preference for fat of an animal as opposed to grain fed marbled rivies because they didn't exist. Raw meat is naturally palatable. Did you guys see the Revenant with Leonardo DiCaprio where after he was injured he like crawls up to a buffalo and starts eating it raw out of the corpse with another Native American? I just thought this was a funny anecdote for if you tasted all parts of a raw animal they would each have specific palatability according to human taste you know humans need fat, humans need nutrients from organ meats and especially DHA from brain, from marrow tissue, fat for energy and then humans would have typically not eaten the lean muscle parts of the animal because there's no such thing as intramuscular marbling in wild animals. Definitely something interesting to know that raw meat, raw fish or cooked meat and cooked fish are the only foods in nature that are palatable that we can consume to sustain ourselves from a nutrient and caloric standpoint. This is the one constant in all groups of people now. What determined the consumption of the rest of these foods was the access to fat. So maybe you know one group of people's only had access to lean fish then they would have had to get the majority of their caloric energy consumption which needs to be about 70-80% from fat from the fish as well as fruits, vegetables and grains. So this is the reason we deviate from meat and fish because there are groups of people that only eat meat and fish. Fruits only occur in specific regions of the world at certain times of the year and not only that, you know other animals would likely get to fruit before you did and you know humans can't climb super high into trees as bats could fly. There's many reasons why animals would get to fruits before we do. They offer little nutrition in the context of vitamins. They really only have some water soluble vitamins B and C. They have little to no traces of fat soluble vitamins with the exception of fatty fruits such as avocado, I guess coconuts too. There are some fatty fruits that are local to specific parts of the world. The reason we created the sweet flavor in fruits is because of breast milk and because of access. We would never really have had access to large amounts of fruit. So if we get any our body wants to eat them. The other thing to keep in mind here is the modern versus the wild. You know modern forms of fruit are much sweeter, much higher calorically yielding whereas wild burdens are almost sour and very rarely sweet. The most important thing to keep in mind here is regardless of how we look at fruit in no context should we be consuming it in more than a small percentage of our diet because of just how we would have had access to it in nature. Vegetables, cruciferous vegetables are really the only at least a large part of the modern vegetables that people say to consume for your health. But they all originate from one plant and it's hard to justify modern like agricultural changing and grafting of one plant making it to ten different edible ways is the only source of nutrition we should have. So that's very contradictory. It's nothing close, same with fruit, it's nothing close to the wild vegetables and various things we used to scavenge. Vegetable cooking is something to keep in mind with if you cook the vegetable is it edible and by that I mean if you take that vegetable and you throw it over fire can you consume it and get calories from it. In most cases for vegetables the answer is no unless we're including starchy root vegetables because if you took a piece of kale you know you need various things to make that taste good or give you some sort of nutrients or caloric intake you know you're not going to absorb the vitamins in vegetables without fat and if you don't have fat you know I mean then you're getting calories but without it you're not. The starchy vegetables are present in various indigenous groups and they were consumed for calories. A good example is maybe Polynesians would have roasted a breadfruit over a fire and then they would have eaten it with some coconut milk that they made. Insignificant calories we touched on that the low vitamin bioavailability is what it has in common with fruits it just doesn't have any fat-sival vitamins in their bioavailable animal form and if it does have them in their plant form we can't absorb them without fat and even then the conversion rates are less than 10% and even closer to 3% for everything. We didn't you know plantain's bananas are another example of fruits that are much larger and higher yielding than they are now although there are some high yielding starchy vegetables in nature it's for the energy calories not for the nutrition. The good consumption in the Neolithic Revolution correlates with a decrease in brain size and stature between certain groups of people that consume more grains but on the other hand they are a double-edged sword in the sense that they allowed us to settle down develop culture and have a lot more free time and this is the same thing that we would consume vegetables and fruits for it for energy. The 80% of energy we needed that we could not get from fat we consumed through grains but there's a big difference between even a white pasta or a fine flour pasta versus a pasta made with durham wheat or semolina. There's a big difference between modern hard red winter wheat which has 42 chromosomes and iron corn wheat which has 14 chromosomes so as the chromosomes go up the wheat becomes harder to digest it becomes hybridized it becomes unnatural so iron corn being the original form of wheat would be a much healthier version of wheat to consume than what we're eating now. Same thing with oats there's various different forms of oats and rice, maize, sourdough breads. All of these foods have indigenous preparation methods to them you know in the case of all of these they're very labor-intensive humans used to spend a large portion of their time procuring food and nutrition calories and what this did was it reduced the amount of time we needed to spend procuring calories so although we still spent six, eight, 10 hours a day procuring calories it was not an all day thing and even in a lot of these cases I believe a big reason that we started consuming grains was because a lot of the larger animals died off and we no longer had access to large rumen and flesh like mammoths so that's another thing that can tie in here but it's important to keep in mind that these are very time consuming to make and not only that these are expensive to buy in their natural high quality state now the reason we used to consume them was out of necessity but if you go to buy iron corn wheat freshly milled you know not only are all these things very expensive they're very time consuming to make you know I used to mill my own flour and make my own sourdough bread I've tried it a couple of times it is not something that most people will be able to do and that's kind of my answer for should we be eating rice should we be eating grains should we be eating vegetables and fruits the wild versions and the versions we should be consuming are so expensive and so hard to access that in most cases it's just impractical to not consume meat in the case of them that's why I personally don't consume those foods that's why I consume meat instead because I can get grass-fed trim fat grass-fed lamb fat for several dollars per pound and there's no real prep to it it's just doesn't make any sense dairy is interesting because dairy might be considered something unnatural but many indigenous groups without access to seafood use dairy as a source of iodine as well as those mountain groups of people use it as a large source of calories they didn't have access to a lot of animals to hunt and things like that it is super nutritious and palatable I'm going to do a video on dairy within a couple days dairy is nutritionally complete it literally has every vitamin and mineral you could only eat dairy as evident by like the Swiss and the Los Angeles Valley got all their calories from cheese and rye bread and other dairy products although it is bordering unnatural we have had specific adaptations to consume it unfortunately people like me are allergic and there is differences between like goat milk cow milk and sheep milk and again there's huge difference between raw grass-fed milk and modern conventional dairy that's being sold in supermarkets now those are two completely different foods as all of these are two completely different foods and we can briefly touch on sour and bitter things like herbs, teas, cocoa, coca depending on the various degrees of these you know obviously you don't want to consume a chocolate bar that has milk and sugar and soy in it versus raw natural resource for message cacao seasonings are interesting because seasonings can create an artificial powder ability especially for vegan foods but vegan foods tend to be a combination of seasonings and laboratory foods so you know I mean seasoning soy, honey, spices, maple, salt, sauces you can gauge what are natural and what are not natural obviously soy and maple syrup might be more on the unnatural side whereas even honey might be whereas salt, spices and certain sauces and seasonings you could kind of justify them either way but the point is you're creating an unnatural food powder ability and you have to analyze if that original food should be consumed broccoli is a good example because if you take a piece of broccoli and you steam it there's no nutrient from it whether it's macronutrient or micronutrient if you take that piece of broccoli you'll saute it in butter and olive oil deglaze it with a little white wine add some salt, make it really really tasty and have a little bit of fat calories that's why it's misleading to say that you know these vegan diets and they do a lot of things to make foods that are normally inedible to edible you know we're kind of tricking our taste buds before we go into laboratory foods I did forget to put nuts and seeds and stuff on here seeds would never have really been consumed from a natural perspective and nuts would have only been consumed in very small amounts at very short periods of the year so that kind of ties in with fruits you know especially with the modern access to nuts and seeds we have now it is way unrealistic and I mean consider how they're grown most of them are processed, some of them are radiated there's many negative things that happen with nuts I mean especially things like legumes I guess legumes tied to grains where there are certain versions of them that might be deemed okay and natural but most of them are not and there are indigenous preparation methods to them which most people don't do to reduce the anti-nutrient content make them more digestible, things like that laboratory foods soy, vegetable oils, fast food, junk food chemical flavors, food dyes and then most vegan foods fall into this especially if they're processed but vegan foods are usually a combination of laboratory foods, seasonings and then grains, vegetables and fruits it's definitely interesting to see how original nutrient content of foods, vegans consume with seasonings it's very apparent that there's no nutrient content in these foods and how impractical and unrealistic it is to access them in nature and the amount of time you'd actually have to spend to, you would never be able to harvest them you'd never be able to prepare them you just wouldn't have access without modern food shipping and all those things but laboratory foods are foods that most people will recognize that you shouldn't be consuming like people that think soy and vegetable oils are healthy for you just haven't looked at how they're made or the information behind them same thing with chemical, food dyes, junk food and fast food no one's gonna really agree that these foods would be good for you in any way the problem with these foods is that some people think some of these are healthy some people think some of them are not there's a lot of variance in those but you know just by altering these we're altering the base powder ability so much that you can't justify consuming it in any way whether it tastes good or bad it shouldn't be consumed order of satiety so as you can see you're an unhappy fat guy then you become happy or you're an unhappy fat girl and then you become happy so the order of satiety is the human's natural hunger signal in relation to food powder ability you have a hunger signal for fat you have a hunger signal for nutrients you have a capacity signal for protein and then there's no real signal for dessert or sweet foods this ties into fasting where you can reset your powder ability with fasting whereas if you water fast for two or three days you know all of these are reduced you know your satiety, your hunger, your stomach your digestion pretty much resets although it will work its way back up if you stuff yourself like a pig when you eat fat imagine taking a stick of butter and seeing how much fat you can eat you're not gonna get too far in at least I hope but there's going to be a very specific hunger signal that you feel when you eat only fat to satiation you're gonna feel like oh I'm sick I can't eat another bite but you will not be physically full because it will only take a quarter to a half a pound of fat and it might only take a few bites for some people then you'll have cravings for nutrients organs, minerals, especially initially on a diet and this could be electrolyte related to your body will only be craving fat or nutrients your body will never really need protein in most cases because the protein would be obtained from the organs so ideally you eat fat to satiation you're like I can't eat anymore and then maybe you're hungry for some organs maybe you have a craving for liver and then after you eat that liver you're not gonna be hungry anymore but you could still put more in your stomach there's a big difference between being hungry being satiated and being full that's what people don't seem to understand you should never really eat to the point you're physically full you don't have to do that you should just eat to the point you're not hungry to not stretch your digestive system to not consume excess calories your body doesn't want unfortunately most people eat just protein and on this diet the zero-carb-carb-carb or diet too capacity which means they're not getting the fat they need and they're not getting the nutrients they need and although you guys might argue that you can convert protein to energy through gluconeogenesis it's a much larger stress on the digestive system it's the difference between eating five pounds of steak versus a half a pound of fat and a pound of organs there's much less digestive stress and nutrient density and just reducing the volume of the food you're eating might make you feel so much better and there's a huge contradiction where people say on the zero-carb-carb-carb or diet you need to eat more initially to get your nutrients in but protein is not where the nutrients are the nutrients are in the fat and the organs and all those things but after you satiate yourself on those foods if you have a higher lean body mass or you are far into the carnivore diet you might actually want some protein and that's where you just eat protein to where you're still comfortable and you don't want to eat anymore and that protein can be anything from fish to steaks whatever you want and then the problem with dessert is you know they always say there's always room for dessert sweet and carbs do not have a hunger signal one interesting thing I used to do was I put a little bit of honey on some beef fat what I essentially had was a large amount of calories that tasted like honey so although I was only getting a few grams of sugar I was getting five to six hundred calories of fat and that was a really easy and palatable way to see how my fat satiation was now if the energy allotment is procured already from fat you wouldn't really have a craving for non-sweet starchy vegetables but once you add a sugar content to them and they become sweet it is likely that you would be able to still consume them after your meal that's why it helps to really make sure you're satiated on fat and nutrients and you won't be hungry anymore so you won't have the desire to eat those sweet foods so one question you always have to ask yourself are you hungry or are you thirsty and this can tie into electrolytes, cravings, fullness versus satiation electrolytes are a big one and it's a big reason that one of the things I talk about with people when I'm helping them is water consumption and the type of water you're consuming needs to have a decent amount of minerals as well as be void of any negative components uh... fullness versus satiation as we spoke about there's a difference between stuffing yourself like a pig and being not hungry and then in regards to cravings if you're eating inhuman amounts of food and you just can't satiate your hunger you either need fat or nutrients and then at the end of the day fasting can reset palatability so can reducing taste so you know consuming raw meat not adding salt to your steak all of these things can alter food palatability in a way that it doesn't taste as good what I'm basically saying is the worse your food tastes the less of it you're probably going to eat so that's another way you can kind of reset your food palatability and uh... you know food palatability ties into a lot of things I'm sure there's many other things I could talk about in this video but it can really tell us if we should be consuming a food by looking at if the food is natural or not and if the preparation is deemed natural if it was done in indigenous groups of people pretty much what you're asking yourself is if you can make the food in the woods with like fire and water and and no modern amenities could you do it could you procure the food in the wild and cook it in the wild in the case of things like honey spices soy and things that the vegans put on their foods absolutely not same with laboratory foods and this kind of also throws out grain, farmed meat and things but then the problem with this is a lot of these foods need to be individually assessed because we could argue that eating grain fed beef is not good for you from an antibiotic standpoint from a poor macronutrient ratio standpoint but eating grain fed beef might be better for you than eating iron corn wheat that is a relative question that that that needs to be answered so and I'm sure there's a bunch of other those but I've kind of covered all the points I believe I've needed to do one interesting thing is we didn't really touch on the fermented foods that much but salmon roe when fermented has all of these flavors it has a sweet hint from the nuttiness of the just the high quality eggs and saltiness from the sea it has a sour, bitter and acidic taste from the fermentation has umami from the fermentation and it is very rich in fat and cholesterol there are foods in nature that check all of these boxes without a doubt and there's foods in nature that only check some but generally speaking foods like fermented liver fermented salmon roe or just maybe fatty fish liver in general tend to check so many of these boxes in a natural way that it's easy to say that there are foods we should have been consuming in nature many many ways to kind of gauge what foods you should be eating and shouldn't be eating but you know if this doesn't really tell you what you should be eating I don't know what will so thank you guys for watching if you guys would like to support me just share the video maybe even just leave a comment below let me know how you liked it I did put some amazon affiliate links in my description lately just the products that I use like seaweed, salt eye mask things like that in addition to that you guys can check out my Patreon and see the various tiers of support and if you'd like to reach out to me for a one-on-one consultation in regards to diet, fitness, water, sun exposure just being optimally healthy you can shoot me an email frankatufano at gmail.com it's in the description but as always thank you guys for watching and let me know if you would like to see any videos in particular over the next two or three weeks