Eating habits have evolved significantly over the past decades. This article examines four dietary patterns. 

Natural Diet

Archaeological findings and knowledge from contemporary hunter-gatherer societies help us identify the composition of natural diets. The use of plant-based food was widespread and included leaves, seeds, fruits, nuts, and roots. Additionally, wild herbs, rich in health-promoting substances, were consumed. In addition to plant-based foods, our ancestors also consumed animal foods, mainly small animals, fish, and scavenged meat, later followed by hunted game. These foods were consumed based on necessity and availability. Although animal products were eaten, the fat content, aside from polyunsaturated fatty acids, remained low. The food supply was also dependent on seasonal conditions, leading to periods of food scarcity.

Cultural Diet

Around 12 000 years ago, the agricultural era began, marking a new phase in human culture. Our ancestors began cultivating starchy foods, which not everyone could immediately adapt to. However, this dietary change is still considered appropriate as it remained primarily plant-based.

Industrial Diet

The industrial diet brought about a profound revolution that drastically influenced our eating habits. The impact of this change is particularly evident in the rise of diseases. This shift began about 150 years ago with the industrial revolution in industrialized countries. A transition occurred from a carbohydrate- and fiber-rich diet to one high in fats and low in fiber. Our bodies have yet to fully adapt to this change, as the diet of the last 150 years deviates significantly from previous appropriate diets.

Civilization Diet and Consequences

The consumption of processed foods increased steadily after World War II, making it even more challenging for humans to physiologically adapt in such a short time. This explains the resulting burden of civilization diseases on the body’s regulatory systems. What seemed like progress in the food industry has proven to be a step backward. At the same time, physical activity has drastically declined, along with the associated energy needs. Today, overnutrition, exacerbated by the growing food supply and decreasing physical activity, is the largest global dietary problem. Despite the availability of diverse food options that could enable a balanced diet, many people still die early due to the consequences of overnutrition and lack of exercise.

The food industry has introduced innovations in processing, such as refined sugars and processed fats, which have worsened the nutritional quality and led to increased disease rates. For example, in Germany since the onset of industrialization, the proportion of carbohydrates has decreased from nearly 60% to about 45% of total energy intake, while fat consumption has risen from around 25 g to almost 100 g per person per day. The loss of minerals and vitamins also contributes to an increase in micronutrient deficiencies, leading to reduced nutrient density and fewer healthy components in foods.

Another consequence of processed foods is the reduced chewing and faster swallowing, requiring less effort than unprocessed foods. As a result, the satiety effect of food is less pronounced, as the physiological mechanisms regulating fullness have less time to activate. This means that the feeling of fullness often occurs only after excessive food intake, contributing to overeating and weight gain.

Furthermore, the innovations in food processing have made it difficult for certain population groups to meet the recommended intake of key nutrients. Particularly affected are vitamins D, E, B12, folic acid, as well as minerals like potassium, magnesium, iodine, selenium, fiber, and secondary plant compounds. Notably, individuals with unbalanced diets, such as adolescents, the elderly, and those following restrictive diets for weight loss, are most vulnerable to these deficiencies.

The mentioned sedentary lifestyle today also has additional consequences, particularly affecting weight, metabolism, joints, and the movement system. Regular physical activity supports metabolism, digestion, and respiration. Energy needs also play a significant role, increasing with physical activity. However, many people consume significantly more energy than they actually need.

One final point related to civilization’s diet is our modern media environment. Psychological factors influenced by advertising and other media play a crucial role in our eating behavior, yet they are often underestimated.

Sources: 

Bracht, Dr. med. P., & Leitzmann, Prof. Dr. C. (2020). Klartext Ernährung. Die Antworten  auf alle wichtigen Fragen. Wie Lebensmittel vorbeugen und heilen. (2. Aufl.). Mosaik.