100 Million Years Of Food Summary

How did our evolutionary journey shape the foods we eat today—and how can looking back help us eat better for tomorrow?

1: Ancient Diets Relied Heavily on Bugs and Fruits

Our earliest ancestors, living 100 million years ago, primarily consumed insects. This diet was rich in calories and essential nutrients like vitamins and iron. However, over time, humans evolved to lose vital enzymes needed to digest insect exoskeletons, which are made of chitin.

By about 60 million years ago, our ancestors transitioned to a fruit-heavy diet due to climate changes and the abundance of new fruit-bearing trees. This move coincided with humans losing the ability to produce vitamin C independently, relying instead on the high vitamin content in fruits for survival. Nonetheless, an over-reliance on fruit has its dangers, with excessive fructose consumption linked to health issues like insulin resistance and even pancreatic cancer.

These early dietary patterns underscore the adaptability of humans to environmental shifts but also illumine limits—then and now. While incorporating insects into today’s diet could reduce environmental impact, such as lowering greenhouse gas emissions, it cannot be the sole focus.

Examples

• Ancient humans utilized enzymes to digest chitin in insect exoskeletons.
• Transition to fruits coincided with the ability to obtain vitamin C externally.
• Modern environmental arguments center around insects like crickets and their eco-friendly farming benefits.

2: Meat Consumption Shaped Human Brain Development

Roughly two million years ago, as early humans descended from trees, they added meat to their diets. As a calorie-dense food packed with necessary fatty acids, meat potentially fueled rapid brain growth, doubling brain size over a million years.

This evolutionary change made humans better hunters and problem-solvers, improving their survival odds. However, over-reliance on meat poses risks, such as protein toxicity when too much of the diet derives from protein. Additionally, excessive cholesterol from meat can harm arteries, though it also aids in producing essential hormones.

Today’s diets benefit from meat’s nutritional advantages, but its over-consumption exacerbates health issues. Striking the right balance remains as important as it was during human evolution.

Examples

• The carnivorous diet may have sparked human brain growth two million years ago.
• Nitrogen compounds from protein breakdown can overwhelm the body if consumed excessively.
• Meat-eating affects testosterone and estrogen levels, impacting human development and reproduction.

3: Milk Pioneered as a Meat Substitute, but With Drawbacks

Milk consumption began around 8,000 years ago in regions where raising livestock was practical. Instead of slaughtering animals for meat, humans discovered they could milk them multiple times, creating a sustainable food source rich in calcium.

However, milk’s benefits aren’t universal. High dairy intake is linked to increased height, but taller populations also face more hip fractures. Cultural histories also factor in; people with minimal dairy consumption, like some African populations, absorb calcium more efficiently, and overconsumption of milk can raise their calcium levels dangerously.

Although milk revolutionized diets for some, data shows it’s not a magic elixir, carrying potential risks alongside its nutrients.

Examples

• Milk boosted early child growth but later contributed to high rates of hip fractures.
• Some populations process calcium more effectively, making high milk consumption risky.
• Nations reliant on dairy historically show both health gains and issues like osteoporosis.

4: Vegetables Became Diet Staples Borne of Necessity

Contrary to today's "eat your veggies" mantra, early farming communities turned to plants only out of desperation when larger prey animals like mammoths became extinct. Plants, unable to escape predators, evolved chemical defenses that posed risks to humans.

Some vegetables, such as squash, contain bitter-tasting toxins like cucurbitacin. Similarly, legumes like beans contain lectins, which can damage the liver if consumed in excess. These hazards show that the domestication of plants bred out some, but not all, of their dangers.

Agriculture shaped civilizations, but humans initially consumed vegetables for survival rather than preference, yielding varying health outcomes even today.

Examples

• The extinction of large prey contributed to a turn toward agriculture 12,000 years ago.
• Chemicals like lectins in beans can cause illness if not properly cooked or processed.
• Domestication lessened bitterness in some vegetables but retained health risks in others.

5: Processed Foods and New Lifestyles Ushered in Modern Diseases

The industrialization of food processing brought quick meals but also new diseases. For instance, polished rice, preferred by affluent Asians in the 19th century, caused beriberi due to its lack of vitamin B1. Likewise, poor Southern U.S. communities developed pellagra from consuming nutrient-poor industrially milled corn.

Modern eating habits also brought rising asthma and allergy rates. Reduced vitamin D from diminished sunlight exposure and overly sterile environments left genetically and biologically unprepared immune systems vulnerable.

The sharp shift in dietary patterns and sedentary lifestyles now challenges people's ability to absorb essential nutrients naturally.

Examples

• Beriberi emerged among wealthy Asians eating polished rice over naturally nutrient-rich white rice.
• Pellagra afflicted poorer populations dependent on milled corn by stripping away vitamin B3.
• Reduced outdoor activity contributes to increased allergic disease via low vitamin D levels.

6: Extra Pounds Might Not Be as Harmful as Assumed

The idea that being slimmer means healthier isn’t always true. Research shows that slightly overweight individuals (BMI of 25–30) often live longer than those of "normal" weight, possibly because their fat reserves help combat toxins and illness.

Restricting calories has its own challenges, like decreased energy or impaired focus. Interestingly, traditional hunter-gatherer populations eat about as many calories as modern Westerners but avoid weight gain thanks to seasonal variation and balanced diets.

Body weight is influenced by a complex mix of factors beyond sheer calorie counting or exercise routines, demanding a more nuanced understanding.

Examples

• Overweight individuals often live longer, benefiting from fat reserves to sustain severe illnesses.
• Hunter-gatherers’ caloric intakes fluctuate seasonally, unlike modern steady diets.
• Consuming too few calories undermines the body’s reproduction and mood regulation capacities.

7: Dietary Needs Differ Depending on Personal and Cultural Factors

What’s good for one person isn’t necessarily good for another. Factors like age, heritage, and genetic predispositions shape nutritional needs. Consider alcohol: moderate drinking may improve heart health in older adults, yet many Asians experience increased drunkenness due to lower levels of alcohol-metabolizing enzymes.

This variability calls for an individualized diet tailored to one's genetics and environment, rather than general rules of health.

Examples

• Moderate alcohol lowers heart risks for older adults but doesn’t suit all ethnic groups equally.
• Girls on a high-meat diet mature earlier but face challenges like cancer risks; older women, however, benefit from added strength.
• Environmental factors influence calorie processing for urban vs. rural populations.

8: Processed Food Is Not Inherently Evil—But It’s Easy to Misuse

While processed foods have earned a bad reputation, they reflect convenience rather than outright harm. The real issue is failing to balance processed food with fresh, nutrient-rich food. Historically, societies that prioritized balance thrived in health.

Processed foods may be reliable during hardship but lead to deficiencies without additional nutrient sources.

Examples

• Processed rice lacked vitamin B1, causing East Asian health declines.
• Industrial corn milling stripped away key nutrients in Southern U.S. diets.
• Societies consuming processed foods with nutrient supplements benefit without adverse effects.

9: Communal Eating Cultivates Health and Bonding

Our ancestors didn’t eat alone; sharing food deepened bonds within their communities. This fostered fairness and nurtured social ties, often with important survival implications.

In today's isolated mealtime routines, bringing back communal dining could rebuild that lost sense of connection. Supporting welcoming initiatives such as community meals strengthens relationships while adding enjoyment back into food.

Examples

• Hunter-gatherer tribes shared food for fairness and survival.
• Pay-what-you-can restaurants build local communities through shared meals.
• Office lunchrooms provide improved experiences when fostering interaction.

Takeaways

1. Incorporate more whole, plant-based, and minimally processed foods into meals while recognizing your body’s unique needs. Experiment with what works for your background and lifestyle.
2. Make meals a social event often. Invite friends and family, emphasizing shared experiences over solitary eating to strengthen bonds.
3. Limit calorie obsession. Focus instead on balanced sources of nutrients and physical activity rather than arbitrary counting.