How to Eat Healthy According to Rambam, and Why It Matters So Much?

Healthy eating is essential for the proper functioning of all body systems, with effects reaching far beyond the digestive system. Among others, Rambam focused on healthy eating and provided us with guidelines that remain our beacon to this day. He preferred the diet now known as the "Mediterranean diet." It's amazing to discover that what Rambam knew hundreds of years ago has been scientifically proven in comprehensive international studies over the last few decades.

For example, the "Mediterranean diet" is recommended by the Ministry of Health and by medical bodies such as Ichilov Hospital. It has been scientifically proven in a comprehensive international study over about 50 years, called the "Seven Countries Study." The study included seven countries: the United States, Japan, Greece, Italy, Finland, the Netherlands, and former Yugoslavia. The renowned American scientist and researcher, Dr. Ancel Keys, led the study. He examined the relationship between diet and cardiovascular diseases (heart and blood vessel diseases) in addition to other illnesses.

The study's findings align with those of Rambam and can be summarized as follows:

• Eat 80% or more plant-based food versus 20% animal-based food – This food provides us with essential vitamins and minerals for the functioning of all body systems, including the nervous system (such as B vitamins) and the immune system (Vitamin C). Animal-based food includes meat, poultry, dairy products, fish, and eggs. It's proven that animal-based food increases inflammation and acidity in the body, so it should be avoided or reduced. It's advisable to prefer fish, eggs, and poultry over meat and dairy products.

Plant-based food includes:

• Fruits – They contain fructose, a fruit sugar that breaks down into glucose more moderately and gradually in the body. Scientifically proven, fructose indeed raises blood sugar levels, providing the body with available energy; however, after about two hours, its level in the blood decreases more moderately and gradually than white sugar, for example, reducing hunger or irritability about two hours after eating fruits.
• Vegetables – Israel is blessed with a wide variety and abundant vegetables, in addition to imported ones. The goal is to enrich the menu and eat diverse vegetables (beyond cucumber and tomato, especially loved by Israelis). A warm recommendation: every time you go to the supermarket or market, buy a new vegetable or one you used less in the past. It's time to be creative! Feel free to choose recipes online that upgrade the menu and pleasantly surprise you and your family, with Hashem's help.
• Opt for organic fruits and vegetables – whenever possible. Sometimes, organic fruits and vegetables can be obtained at certain times of the year at the same prices or only slightly more expensive than the "regular" ones. It’s worth searching online or using additional sources.
• Vary and eat fruits and vegetables of different colors, as each color contains nutrients important for the proper functioning of the body's systems. For example: sweet potatoes, carrots, and pumpkins contain beta carotene, which converts into vitamin A in the body, an antioxidant essential for the immune system, vision system, and more.
• Rambam also notes the importance of eating seasonal fruits in their time, and not beyond the season – for example, eat watermelon in summer and oranges in winter. Although technology today allows for freezing fruits, such as oranges, making them available in supermarkets almost year-round, Rambam notes that they should be eaten in their time (and not in summer). This is the recommendation for other seasonal fruits as well, such as grapes, mango, and even avocado (yes, avocado is a fruit
• ).
• Legumes – They contain plant protein, along with many vitamins and minerals. It's also recommended to vary with different legumes, such as red, green, or black lentils. Personally, I love red lentils, as there is no need to soak them before cooking, and their cooking time is only 10-12 minutes. They can be used to make filling and delicious lentil patties, or even a spread similar to hummus! Legumes also include peas, chickpeas, beans of various kinds (mung beans, adzuki, etc.), fava beans (for those not sensitive to them), black-eyed peas, and soy. Buckwheat and quinoa are also great legumes (though often marketed as grains). Importantly, quinoa contains complete protein, meaning it has all the essential amino acids the body needs (fatty acids that the body cannot produce on its own, thus considered essential). This is why quinoa is a great solution for vegetarians or vegans wishing to enjoy complete protein.
• Prefer soaking legumes in a covered bowl of water overnight – Halachically, it’s essential to cover the bowl and not leave it open. Soaking improves digestion of legumes and also neutralizes phytic acid, thereby improving the absorption of minerals and vitamins.
• Whole grains – are crucial for health, as they include dietary fibers essential for the digestive system. It's essential to note that vitamins, minerals, and dietary fibers are found in the grain's peel. When we eat the grain in its entirety, or what is termed "whole grain," we enjoy the multiple benefits of those vitamins, minerals, and dietary fibers.
• On the other hand, "white" grains have gone through processing and do not include the grain coat. Thus, they are considered "empty carbohydrates," as they are devoid of the vitamins, minerals, and dietary fibers present in whole grains. Therefore, when consuming grains, it's highly advisable to choose whole ones. While we may be accustomed to the "white" version, with the right recipes, like for brown rice, one often does not notice the taste difference between brown and white rice.
• Examples of grains: wheat, rye, spelt, oats, barley, and rice.
• Again, it's worth to vary, be creative, and try new recipes!

• The Creator has blessed us with an abundant nature that includes vegetables, fruits, legumes, and whole grains (filled with nutrients). Let us enjoy nature and healthy, tasty, and nutritious food that will aid the proper functioning of all body systems.

  The next article will cover foods to avoid or significantly reduce to maintain both physical and mental health.

  Good luck and bon appétit!

  Noa Roll specializes in healthy nutrition and personalized women's naturopathy. Founder of the "Directions" center.