Touring through the Mito Food Plan
The Mito Food Plan is a guided tour of the food choices that promote healthy mitochondrial activity, steady blood sugar, and reduced inflammation. Common food groups depict the many macronutrients found in these foods (proteins, fats, and carbohydrates).
IFM’s Mito Food Plan -Weekly Menu and Recipes Guide is a weekly meal plan and shopping guide with recipes and recommendations. The diet plan is intended to provide patients with a “snapshot” of the meals they should be consuming on a daily basis. Therapeutic foods are highlighted in each group in order to bring attention to them.
Protein
Every meal should include some protein. Protein aids in maintaining steady blood sugar levels, which is crucial for proper brain function. This, in turn, reduces hunger and food cravings. Whether you identify as vegan, vegetarian, or omnivorous, you have plenty of options when it comes to protein.
Plant-based protein options include soy and legumes for vegans, eggs and cheese for Lacto-ovo vegetarians, and meat, chicken, and fish for omnivores.
Getting your protein in Mito Food Plan from high-quality sources, such as grass-fed animals, organic produce, and non-GMO animals and plants, is preferable. Keep in mind that farmed fish may contain hormones and dangerous compounds called polychlorinated biphenyls, so it’s best to stick to wild-caught varieties when it comes to fish (PCBs).
Therapeutic meals include: grass-fed lamb, beef, and buffalo; wild Alaskan salmon; mackerel; sardines; cod; elk; venison; and a variety of wild fish (bison)
Legumes
Legumes have a high concentration of B vitamin folic acid. They are a complex carbohydrate that aids in maintaining steady blood sugar and satiation. They include high-quality vegetarian protein, making them a nutritious replacement for meat. Soup, cooked beans, dips, or hummus are good ways to consume legumes, and they go well with any non-starchy food.
However, because legumes are such a high-carbohydrate source, they are emphasized less in this diet. If other carbohydrates are restricted, one serving of beans per day is suggested.
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Lactose and Casein-Free Milk
Due to an allergy, sensitivity, or the fact that they create inflammation, many individuals avoid dairy products. For those reasons, dairy products play a minor role in this diet. An advocate of Functional Medicine could suggest a dairy-free diet.
Most dairy products are too rich in carbs to be consumed on a regular basis by ketogenic diet patients. On the other hand, Yogurt and kefir are beneficial to your health in many ways.
They may include beneficial bacteria known as probiotics, which contribute to a healthy digestive tract. Because it is fermented for a longer length of time, kefir has more important microbial advantages and immunological support than yogurt.
Almond, hemp, oat, coconut, and soy milk are a few dairy replacements today (rice milk is not on this food plan, as its glycemic impact is high).
It’s important to examine labels to ensure these dairy alternatives don’t have additional sugars, including evaporated cane juice or brown rice syrup. It’s best to stick with kinds of milk labeled as “unsweetened” on the supermarket shelf.
Please be aware that the canned coconut milk referenced here is the packaged version. You can buy coconut milk on the fats and oils aisle in the shape of a can.
The probiotics and healthy fats in coconut yogurt (cultured coconut milk) provide additional health advantages. Avoid genetically modified organisms by only buying organic soy milk.
While dairy products are high in carbohydrates, cheese is not included since it contains so little. Cheeses are a good source of protein because of this.
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Whole Grains, Seeds, and Nuts
The strategy emphasizes the most brain-healthy nuts and seeds, although the benefits of all nuts and seeds are essential during Mito Food Plan.
Nuts are a sure way to guarantee plant-based nutrients, or phytonutrients—significant sources of the brain-healthy MCTs or omega-3 oils. Do not forget to purchase raw or dry-roasted nuts that aren’t doused with salt and oil.
Tahini (ground sesame seeds) poured over steamed vegetables is a simple way to include nut butter in your diet.
Add some pumpkin seed butter on an apple slice and top it with some chopped veggies. Mixing in some chia seed or ground flaxseed meal is another option for smoothies, or sprinkled on top of a salad as a healthy alternative to nuts. Remember that hemp seed and crushed flaxseed develop rancidity if not kept in the freezer or refrigerator.
Chia seed may be kept at room temperature because of its intrinsic antioxidant defenses.
Different types of these seeds have additional health advantages; therefore, consuming as many kinds as possible is essential.
Compared to the same volume of most other common grains, chia and flax provide more carbs and fiber but less protein in a typical meal.
Oily hempseeds Hemp seeds contain less omega-3 fats (500 mg per ounce) than the other two but have a comparable calorie.
Fat content spoonful compared to 2400 mg in flaxseed oil).
Almonds, walnuts, coconut, flaxseeds, chia seeds, hemp seeds, pumpkin seeds.
Their respective hulls are all high-quality therapeutic foods for several kinds of butter and pastes.
