Christopher James Clark narrated by Adam B. Crafter - Audible

102 Pages·2014·8.43 MB·English

by  Chris Clark

NUTRITIONAL GRAIL
A S …
UDIOBOOK UPPLEMENT FOR

Nutritional Grail
ANCESTRAL WISDOM, BREAKTHROUGH SCIENCE,
and the DAWNING NUTRITIONAL RENAISSANCE
Christopher James Clark
Adam B. Crafter
narrated by
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NUTRITIONAL GRAIL

Table of Contents

Charts & Graphs .......................................................................................... 3
Recipes ......................................................................................................... 17
Beef ......................................................................................................... 17
Lamb ...................................................................................................... 21
Pork ........................................................................................................ 23
Chicken .................................................................................................. 25
Eggs ........................................................................................................ 28
Fish and Seafood ................................................................................... 30
Cereals and Legumes ............................................................................ 36
Vegetables .............................................................................................. 42
Sauces and Spreads ................................................................................ 56
Drinks ..................................................................................................... 60
Desserts .................................................................................................. 62
Notes for Introduction ............................................................................... 64
Notes for Chapter One ............................................................................... 65
Notes for Chapter Two .............................................................................. 67
Notes for Chapter Three ........................................................................... 69
Notes for Chapter Four ............................................................................. 75
Notes for Chapter Five .............................................................................. 80
Notes for Chapter Six ................................................................................ 87
Notes for Chapter Seven ........................................................................... 92
Notes for Chapter Eight ............................................................................ 98
Notes for Conclusion ................................................................................ 100
About the Author ...................................................................................... 102
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NUTRITIONAL GRAIL CHARTS & GRAPHS
CHAPTER 2

EWG 2013 Guide to Pesticides in Produce – Figure 2.1
Dirty Dozen Plus Clean Fifteen
Apples Nectarines Asparagus Mushrooms
Celery Peaches Avocados Onions
Cherry Tomatoes Potatoes Cabbage Papayas
Collard Greens Spinach Cantaloupe Pineapples
Cucumbers Strawberries Eggplant Sweet Corn*
Grapes Sweet Bell Peppers Grapefruits Sweet Peas
Hot Peppers Summer Squash Kiwi Sweet Potatoes
Kale Zucchini Mangos
* Non-GMO only (most corn is genetically modified)

CHAPTER 3

Common Dietary Fatty Acids – Figure 3.1

Saturated Fatty Acids Unsaturated Fatty Acids

Name C:D Name C:D
Butyric acid 4:0 Palmitoleic acid 16:1
Caproic acid 6:0 Oleic acid 18:1
Caprylic acid 8:0 Gadoleic acid 20:1
Capric acid 10:0 Polyunsaturated Fatty Acids
Lauric acid 12:0 Linoleic acid (LA) 18:2 (ω-6)
Myristic acid 14:0 Alpha-Linolenic acid (ALA) 18:3 (ω-3)
Palmitic acid 16:0 Gamma-Linolenic acid (GLA) 18:3 (ω-6)
Stearic acid 18:0 Arachidonic acid (AA) 20:4 (ω-6)
Arachidic acid 20:0 Eicosapentaenoic acid (EPA) 20:5 (ω-3)
Lignoceric acid 24:0 Docosahexaenoic acid (DHA) 22:6 (ω-3)
C = number of carbon atoms, D = number of double bonds, ω-6 = omega-6, ω-3 = omega-3
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NUTRITIONAL GRAIL CHARTS & GRAPHS
Fatty Acid Composition of Common Dietary Fats – Figure 3.2
Food Total Fat Saturated Mono Poly ω-6 ω-3 6:3 Ratio
Top-Tier Fats
Coconut oil 100 92 6 2 1.9 - -
Palm kernel oil 100 86 12 2 1.7 - -
Butter oil 100 66 30 4 2.4 1.5 1.6
Cacao butter 100 63 34 3 3.0 - -
Cod liver oil 100 22 33 45 2.0 43.1 0.1
Sardine oil 100 31 35 33 2.6 30.8 0.1
Olive oil 100 14 75 11 10.0 0.8 12.8
Avocado oil 100 12 74 14 13.1 1.0 13.1
Hazelnut oil 100 8 81 11 10.7 - -
Butter 81 68 28 4 3.6 0.4 8.7
Macadamia nuts 76 17 81 2 1.8 0.3 6.3
Hazelnuts 61 8 81 11 10.7 - -
Goat cheese, semisoft 30 74 24 2 2.4 - -
Parmesan cheese 27 64 31 4 3.5 0.7 5.0
Lamb 22 46 46 8 6.2 1.6 3.8
Feta 21 74 23 3 1.6 1.3 1.2
Sour cream 20 66 29 5 3.6 0.5 7.2
Beef 20 46 50 4 3.0 1.2 2.6
Pork 15 40 49 11 10.5 0.7 14.6
Avocado 15 12 74 14 13.1 1.0 13.1
Mackerel 14 27 46 27 2.1 25.2 0.1
Eggs 10 37 46 17 15.8 1.0 15.5
Salmon 6 18 37 45 3.5 41.1 0.1
Anchovy 5 32 29 39 2.4 36.6 0.1
Tuna, bluefin 4 30 37 33 1.2 30.2 0.1
Chicken, without skin 1 33 33 33 27.0 6.3 4.6
Second-Tier Fats
Ghee 100 66 30 4 2.4 1.5 1.6
Palm oil 100 51 39 10 9.5 0.2 45.5
Flaxseed oil 100 10 21 69 13.3 55.8 0.2
Almonds 50 9 73 18 18.2 - -
Cashews 44 20 60 20 19.6 0.2 125.5
Flax seeds 42 9 19 72 14.8 57.1 0.3
Chia seeds 31 11 8 81 20.2 61.3 0.3

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NUTRITIONAL GRAIL CHARTS & GRAPHS
Fatty Acid Composition of Common Dietary Fats – Figure 3.2 (continued)
Food Total Fat Saturated Mono Poly ω-6 ω-3 6:3 Ratio
Third-Tier Fats
Lard 100 41 47 12 10.7 1.0 10.2
Duck fat 100 35 52 13 13.4 - -
Goose fat 100 29 59 12 11.0 0.6 19.6
Argan oil 100 18 46 36 36 - -
Sesame oil 100 15 41 44 43.4 0.3 137.7
Mustard oil 100 13 64 23 16.6 6.4 2.6
Walnut oil 100 10 24 66 55.6 10.9 5.1
Sunflower oil, high oleic 100 10 86 4 3.7 0.2 18.8
Almond oil 100 9 73 18 18.2 - -
Hemp oil 100 9 11 80 59.3 20.7 2.9
Canola oil, virgin 100 8 64 28 19.1 9.4 2.0
Safflower oil, oleic 100 7 78 15 15.0 - -
Pecan nuts 72 9 59 32 30.1 1.4 20.9
Pine nuts 68 8 33 59 58.8 0.2 300.1
Brazil nuts 66 25 41 34 34.1 - -
Walnuts 65 10 14 76 61.3 14.6 4.2
Sunflower seeds 52 10 40 50 49.9 - -
Pumpkin seeds 46 20 32 48 47.2 0.4 114.4
Pistachio nuts 44 13 55 32 31.4 0.6 52.0
Chicken, with skin 9 32 44 24 22.0 1.5 14.5
Fourth-Tier Fats
Cottonseed oil 100 27 19 54 53.9 0.2 257.5
Rice bran oil 100 21 42 37 35.5 1.7 20.9
Wheat germ oil 100 20 15 65 57.3 7.2 7.9
Peanut oil 100 18 48 34 33.6 - -
Soybean oil 100 16 24 60 52.9 7.1 7.4
Corn oil 100 14 29 57 56.2 1.2 46.1
Sunflower oil, linoleic 100 11 20 69 68.8 - -
Grapeseed oil 100 10 17 73 73 - -
Canola oil, standard 100 7 64 29 19.1 9.4 2.0
Safflower oil, linoleic 100 7 15 78 78.4 - -
Total fat gives the percentage of each food’s total calories that are derived from fat. The other numbers show the
percentages of each variety of fat contained in each food. The 6:3 ratio is omega-6 divided by omega-3.

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NUTRITIONAL GRAIL CHARTS & GRAPHS
CHAPTER 4

GI and GL of Common Foods – Figure 4.1
Food GI Serving Size Net Carbs GL
Grapefruit 25 ½ large (166g) 11 3
Fructose 23 50 grams 50 12
Low-fat yogurt 33 1 cup (245g) 47 16
Apples 38 1 medium (138g) 16 6
Carrots 47 1 large (72g) 5 2
Oranges 48 1 medium (131g) 12 6
Bananas 52 1 large (136g) 27 14
Brown rice 55 1 cup (195g) 42 23
Honey 55 1 tablespoon (21g) 17 9
Oatmeal 58 1 cup (234g) 21 12
Raisins 64 1 small box (43g) 32 20
White rice 64 1 cup (186g) 52 33
Sugar (sucrose) 68 1 tablespoon (12g) 12 8
White bread 70 1 slice (30g) 14 10
Watermelon 72 1 cup (154g) 11 8
Baked potato 85 1 medium (173g) 33 28
Glucose 100 50 grams 50 50

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NUTRITIONAL GRAIL CHARTS & GRAPHS
A Comparison of Common Sweeteners – Figure 4.2
Sweetener Cal. per GI Sweetness Sweetener Cal. per GI Sweetness
gram index gram index
Saccharides Sugar Alcohols
Maltose 4 105 0.3 Sorbitol 2.6 4 0.55
Glucose 4 100 0.75 Maltitol 2.4 35 0.9
Dextrose 4 100 0.75 Xylitol 2.4 12 1
Sucrose 4 65 1 Lactitol 2 3 0.4
Lactose 4 42 0.15 Mannitol 1.6 2 0.5
Fructose 4 23 1.7 Erythritol 0.24 1 0.65
Galactose 4 23 0.3
Syrups Sweet Plants
Coconut sugar 3.8 35 1 Luo Han Guo 0 0 300
Molasses 3.4 55 0.8 Stevia 0 0 300
Honey 3.4 35–58 1.1 Synthetic Sweeteners
Sorghum syrup 3.3 50 1 Aspartame 3.5 0 180
Maple syrup 3.2 54 1 Neotame 0 0 8,000
HFCS-42 3.1 68 1.1 Sucralose 0 0 600
HFCS-55 3.1 58 1.2 Saccharin 0 0 300
Agave syrup 3.1 30 1.5 Acesulfame-K 0 0 200
Barley malt 2.9 42 0.5 Cyclamate 0 0 40
Brown rice syrup 2.6 25 0.5
Notes: Sweetness index quantifies sweetness relative to sucrose. Syrups have less than 4 calories per gram due to water content.

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NUTRITIONAL GRAIL CHARTS & GRAPHS
CHAPTER 5

Classification of Amino Acids – Figure 5.1
Essential amino acids Essential for Conditionally Nonessential
children essential
Histidine Phenylalanine Arginine* Arginine* Alanine
Isoleucine Threonine Cysteine Glutamine Aspartic acid
Leucine Tryptophan Tyrosine Glycine Glutamic acid
Lysine Valine Proline Serine
Methionine Taurine
* Arginine is both essential for children and conditionally essential for adults.

Comparison of Macronutrient Recommendations – Figure 5.2
Macronutrient USDA/HHS recommendations (%) NG * recommendations (%)
Carbohydrates 45–65 15–40
Protein 10–35 15–25
Fat 20–25 35–65
* NG = Nutritional Grail

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NUTRITIONAL GRAIL CHARTS & GRAPHS
Potential Renal Acid Loads (PRALs) of Selected Foods – Figure 5.3
Food PRAL Food PRAL
Dairy Nuts
Parmesan cheese 34.2 Pecan 8.3
Hard cheese (average) 19.2 Walnut 6.8
Fresh cheese (quark) 11.3 Fats
Cottage cheese 8.7 Butter 0.6
Yogurt, full-fat 1.5 Olive oil 0.0
Whole milk 0.7 Vegetables
Buttermilk 0.5 Cucumber -0.8
Eggs Broccoli -1.2
Egg yolks 23.4 Tomato -3.1
Egg whites 1.1 Eggplant -3.4
Eggs, whole 8.2 Celery -5.2
Meats Spinach -14.0
Corned beef 13.2 Fruits
Turkey 9.9 Apple -2.2
Veal 9.0 Apricot -4.8
Lean beef 7.8 Banana -5.5
Fish Black currant -6.5
Trout 10.8 Raisins -21.0
Cod 7.1 Beverages
Cereals and legumes Beer, pale 0.9
Brown rice 12.5 Coca-Cola 0.4
Rolled oats 10.7 Beer, draft -0.2
White rice 4.6 Wine, white -1.2
Lentils, green and brown 3.5 Coffee, infusion -1.4

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NUTRITIONAL GRAIL CHARTS & GRAPHS

Amino Acid Scores for Common Foods – Figure 5.4

Mackerel 148
Sardine 148
Salmon, wild 148
Pork, lean 146
Turkey, meat only 145
Goat milk, whole 139
Chicken, meat only 136
Egg 136
Feta 127
Sheep milk, whole 127
Goat cheese 125
Human breast milk 124
Shrimp 113
Chickpeas 106
Tofu, hard 106
Quinoa 106
Spirulina 103
Buckwheat 99
Natto 97
Beef, lean 94
Red lentils 86
Cow milk, whole 85
Tempeh 79
Brown rice 75
Walnut 58
Almond 54
Millet 38
0 20 40 60 80 100 120 140 160
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