Getting Started, Food Substitutes, Meal Plans, Shopping List, and Recommendations.
The aim of this diet is to stop the consumption of foods whose molecular structures are so similar to the myelin in our own bodies that they could initiate the autoimmune process.
The foods that have been identified as problematic include dairy, gluten and legumes. Eggs and yeast are allowed in limited quantities as long as the individual does not show any allergic reaction to them. Initially this diet appears very limiting in our present diet culture but hopefully the following tips and strategies will make the transition to new dietary habits easier.
Foods can cause an allergic reaction in the gut and this entails the activation of immune cells which produce both IgE and IgG4 antibodies. Such inflammatory reactions can lead to a leaky gut which results in food protein fragments passing into the circulatory system where they can cause autoimmune reactions.
The best way to identify immune-reactive foods is an ELISA (enzyme-linked immunosorbent assay) blood test. This test measures the amounts of IgE and IgG4 antibodies produced when a blood sample is challenged with a given food protein. The advantages of this type of test is that it is non-invasive (“in vitro”), easy to administer, relatively cheap, and can cover most common foods. Such testing can be facilitated by a naturopathic or functional medicine doctor.
Cow’s milk and all dairy products and also lactose free products are excluded. The concern with dairy products is the protein fraction of the cow’s milk.
Fragments of dairy protein closely resemble parts of myelin proteins. Specific immune cells that attack dairy proteins also attack myelin proteins. Dairy proteins cause an MS-like disease in laboratory animals.
The biggest reason gluten is a major problem for MS is that it contains a protein called zonulin. This protein opens up both the intestinal barrier and the blood-brain barrier and the failure of these barriers is a key part of the MS disease process.
Notably, several neurological problems are directly related to gluten ingestion. The complete avoidance of gluten at all times is essential.
Legumes can potentially contribute to the MS disease process in two ways:
Those sensitive to wheat are often sensitive to other cereal grains rice, oats and especially to corn. It is recommended to limit the use of these grains. Even though corn flour and cornmeal are wheat and gluten-free it is advised to use other gluten-free products. Cornstarch is often used as a thickener, but arrowroot and potato flour and rice flour can be substituted for this purpose. The importance of reading labels to identify corn is very important as it is used a variety of products (margarine, baking mixes, baking powder, candy, marshmallows, bourbon and some whiskies).
Eggs are one of the most highly allergic foods. If you have sensitivity to eggs restrict them. Products containing eggs, egg yolk, egg white, egg albumen or albumen need to be avoided. Again, it is important to read labels. It is advised to use eggs only in moderation, no more than two a week.
Yeast is another highly allergic food and needs to be limited if one is allergic to yeast.
Greatly reduce all sugar intake. Sugar promotes the growth and expansion of bad gut bacteria in the microbiome. An unhealthy microbiome increases gut leakiness and also fosters proinflammatory immune reactions.
High sodium intake has been shown to be pro-inflammatory and associated with MS. Table salt is the main source of sodium and is found in many packaged foods. Ensure your sodium intake does not exceed 1000 mg/day. Notably average intake in North America is 3500 mg/day.
It is well established that artificial sweeteners are very detrimental for the microbiome resulting in a leaky gut and inflammation.
Eggs are one of the most highly allergic foods. If you have sensitivity to eggs restrict them. Products containing eggs, egg yolk, egg white, egg albumen or albumen need to be avoided. Again, it is important to read labels. It is advised to use eggs only in moderation, no more than two a week.
Yeast is another highly allergic food and needs to be limited if one is allergic to yeast.
Greatly reduce all sugar intake. Sugar promotes the growth and expansion of bad gut bacteria in the microbiome. An unhealthy microbiome increases gut leakiness and also fosters proinflammatory immune reactions.
High sodium intake has been shown to be pro-inflammatory and associated with MS. Table salt is the main source of sodium and is found in many packaged foods. Ensure your sodium intake does not exceed 1000 mg/day. Notably average intake in North America is 3500 mg/day.
It is well established that artificial sweeteners are very detrimental for the microbiome resulting in a leaky gut and inflammation.
A proper balance of the four types of fat is very important for establishing a well-regulated immune system. It is important to keep saturated fat intake low.
The best fat type to use for cooking is extra virgin olive oil which is primarily monounsaturated fat and is a good immune regulator. Margarine can be used sparingly and should contain mainly omega 6 and monounsaturated fat. Many margarines contain milk products and have to be strictly avoided. There are a few dairy-free margarines. Flax seed oil, walnut oil, canola oil, mustard seed oil and avocado oil may also be used but are not suitable if they are heated too high so as to create trans-fats.
Once you have committed to embrace the diet there are a few key strategies that are very helpful.
It is important to completely eliminate the foods to avoid which were discussed earlier. To help with this, we have listed some acceptable food substitutes for the common foods to avoid such as dairy, gluten and legumes. Such substitute products can be found in health food stores and sometimes in the major grocery stores.
As was emphasized, all dairy (cow, goat, lactose free) products must be strictly avoided. Acceptable cow’s milk substitutes include almond milk, rice milk and to a lesser extent coconut milk. Good substitutes for cheese are numerous, tapioca-based products made by Daiya. Various, non-dairy Parmesan cheese substitutes are in health food stores. Be sure to check the labels to ensure there is no dairy or soy in any of the products you find.
Substitutes for dairy-based ice cream are widely available and include rice-based and coconut based ice cream and gelato. Avoid soy-based ice cream products and always check the ingredients of a seemingly suitable product for any soy or gluten.
Yogurt is a useful food given its probiotic qualities. Dairy-based yogurts must be avoided but coconut, almond, and cashew-based yogurts are popping up all over the place. Importantly, they contain that same great “healthy bacteria.”
Gluten, which is in wheat, barley and rye, is found in many products and it is essential to always read ingredient labels to ensure avoidance. Notably, there are good gluten-free substitutes for the common gluten-containing products. Rice-based products, from breads to pastas to pizza crusts, are widely available in health food and grocery stores. Gluten-free flours are readily attainable, and it is best to avoid those which are corn-based.
A good replacement for soy sauce (legume product often with gluten) is coconut aminos, a delicious, soy and gluten-free sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavour.
Another legume product to avoid is peanut butter and excellent substitutes are almond butter and cashew butter, which are found in health food and grocery stores.
Anyone with an egg allergy should use a commercial egg replacer. For example, a common one is made of mixture of potato starch, tapioca flour and leavening agents. These products are found mainly in health food stores.
As discussed earlier, it is important to have a moderate intake of sodium (Na) (<1000 mg/d). Table salt (NaCl) is the main source of sodium and it is important to read labels which usually includes the sodium content of a serving size. One way to help with this is to use a potassium based salt product. Various herbs, spices and lemon pepper can also be used as substitutes when cooking.
Rice Milk
A non-dairy, fat free milk derived from rice that can be used as a good dairy substitute. It is light and naturally sweet and can be successfully used in most recipes. For some, processed rice milk may be a problem because it can be filtered using a barley enzyme.
Almond Milk
A tasty, nutritious milk alternative. It is low in calories and sugar and high in calcium, vitamin E and vitamin D. You can use almond milk in any way that you would use regular dairy milk.
Coconut Milk
The liquid that comes from the grated pulp of a mature coconut. The opacity and rich taste of coconut milk are due to its high oil content, which is saturated fat. It is best to limit coconut milk due to its high saturated fat.
Hazelnut Milk
A plant-based alternative and is gluten, lactose, and soy-free and contains no saturated fat.
There are a wide variety of gluten-free flours to choose from. Most can be found at health food stores and grocery stores. The following information hopefully will be a resource for those choosing to bake. For some people all grains may be problematic.
Amaranth Flour
The seeds from this plant are milled into flour. It is high in fiber, protein, calcium and iron. This flour has a naturally nutty flavour. It can be used for baking bread.
Arrowroot Flour
This root is ground into white, fine powdery flour. It is used as a thickener in sauces and has no flavour.
Brown Rice Flour
This flour comes from brown rice and contains the “bran” of the rice. Because it contains the bran of the rice, it offers more nutrients such as iron, calcium, niacin and thiamin than white rice flour. Due to the oil in the bran of the rice, this flour should be refrigerated.
Buckwheat Flour
Although it has “wheat” in the name, this flour is gluten-free. This flour has a strong flavour and can be used in combination with rice flour to make pancakes and other baked goods.
Cassava
Is high in starch, gluten-free and often used to thicken recipes. Cassava flour can be used as 1:1 substitute in recipes for other flours.
Millet
This flour is harvested from an ancient wild grass. When cooked, millet looks a lot like rice, and in fact can be used exactly like rice as a “starch” side dish, in soups, as a hot cereal, etc. Millet tastes best if you prepare it as follows: The millet will be hulled when you buy it and will look like tiny birdseed. Wash it first in a bowl, drain and let it dry. Then heat a dry skillet and “toast” the millet over a high heat, stirring so that it all gets toasted and doesn’t burn. This step improves the flavour. The ratio of millet to water is 1 cup millet to 3 cups water. Heat the water to boiling, slowly stir in the toasted millet (if you add it all at once it will boil over), return it to a boil, reduce the heat and cook in a covered pot about 40 minutes until the water is all absorbed. The little grains pop open like popcorn and will look almost like fluffy cooked rice.
Potato Flour
This is not the same as potato starch. This flour is made from cooked, dried and ground potatoes. It is used as a thickener and adds moisture to batters and dough to prevent crumbling.
Quinoa
This flour originates from South America. It has a bitter flavour and is a very good source of protein. It contains more nutritional value than most gluten containing grains. Because of its bitter flavour it is used in small amounts in baked goods.
Tapioca Flour
This flour provides the spongy texture to gluten-free breads. It is a white, soft flour that comes from the cassava root. This flour does not provide any flavour to baking.
White Rice Flour
This flour is an all-purpose, gluten-free flour. It can be used to make bread, cookies, and muffins and can be used as a thickener. It comes from milling polished rice, which makes it fairly bland.
Even though rice and rice pasta are Best Bet Diet friendly, reducing carbs and adding morevegetables is always better! Here are a few delicious substitutes:
Cauliflower Rice
Can be used for practically any dish that calls for brown or white rice.
How to Make Cauliflower Rice
Zucchini Noodles (Zoodles)
A tasty noodle that can be used for numerous healthy gluten-free recipes. You can make them by using a spiralizer, julienne peeler, or a mandoline.
How to Make Zoodles
How to Cook Zucchini Noodles
Zucchini are comprised of 95 percent water. When you cook them, you may end up with a soggy, mushy mess of watery noodles—just by cooking one minute too long. When you’re cooking zoodles, the intention is simply to heat them up and not really to "cook".
The perfect base for things like lasagna, pasta dishes, soups, and more.
How to Cook Spaghetti Squash
Here is a very basic list of cooking terms and techniques to make it easier to end up with successful recipes.
Bake
To cook with dry heat in an oven. Technically, roasting refers to meat or vegetables, while baking refers to casseroles, breads and sweet things.
Beat
To combine foods thoroughly to incorporate air. It makes mixtures lighter. Use an
electric beater, a whisk or a wooden spoon, depending on the ingredients.
Blanch
To immerse a vegetable or fruit in boiling water for a minute, draining and plunging
into ice water to stop the cooking. They are now ready for a second cooking.
Blend
To smoothly combine several ingredients either by hand or in a food processor or blender.
Boil
To bring liquid to the point that large bubbles form and you can see steam. Use your highest heat.
Braise
To cook meats, fish or vegetables in liquid in a heavy pan with a heavy lid usually in the oven.
Chop
To cut ingredients into even-sized pieces.
Cream
To combine two mixtures so they appear as one. By creaming butter and sugar together, you beat in air to make your baking lighter.
Dice
To cut up in small squares for even cooking. The size varies according to the recipe, but generally ranges from a quarter-inch to two inches.
Fold
To mix a lighter mixture gently into a heavier one to retain volume and lightness. Use a large spoon. Stir a spoonful of the lighter mixture (often egg whites) into the base to lighten it, then cut and fold in the remaining mixture. In professional kitchens, chefs often use their hands.
Instant Pot
Instant Pot is a multi-cooker that does the job of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and warming pot. It speeds up cooking 2–10 times and produces nutritious healthy food.
Julienne
To cut into matchstick-size lengths. A mandolin is useful for this.
Mince
To chop ingredients into tiny pieces.
Poaching
Poaching tenderizes food and keeps it moist. Place the food in a pan on the stove and immerse the food in a liquid with no added fat (water, juice or stock for example). Cover the pan and simmer the liquid gently (never boil the liquid rapidly). Herbs may be added to the liquid for flavour. To create a sauce, remove the poached food and reduce the poaching liquid and this can be thickened using a thickening agent (rice flour). Eggs, fish and other tender ingredients are often poached so they do not break apart.
Reduce
To boil down a stock or sauce for maximum flavour. The best reductions are made with homemade stock, but if you do not have any, use a low-salt version. Saltiness increases as you reduce a liquid.
Sauté
Sautéing is a quick cooking method, which sears the surface and browns foods. The basic idea is to quickly sear the outside of the food with heat and oil. Use a large, shallow sided pan over medium to high heat. Use a small amount of oil and heat it (do not let it smoke). If the foods brown too quickly, carefully add a tablespoon or two of water and continue cooking until the water evaporates. Stir the foods or shake the pan frequently to prevent the food from sticking. Non-stick sautéing minimizes the oil use. Using a non-stick pan allows you to sauté fish in a few drops of oil.
Sear
To brown meat in a hot pan with hot oil over high heat to seal in the juices. It takes only a couple of minutes per side. The recipe is then finished in the oven or on top of the stove.
Simmer
To cook in liquid just below boiling point. The bubbles are small and there is very
little steam.
Slow Cooking
Once the food goes in the pot, the food cooks many hours, sometimes for 12 hours,
depending on the recipe. You can leave the slow cooker operating while you are
away from home all day. The ingredients simmer slowly until they are rich, mellow and extremely tender.
Steaming
Steaming is a desirable method of cooking vegetables; steam them using a stainless-steel basket in a covered pot or bamboo steamers (stacked in a wok or pan). Most vegetables and fish steam in less than 10 minutes. Steamed foods retain their vitamins and minerals, as well as their flavours and colors. You require a covered pot containing boiling water. The ingredients are placed in the steel basket 2–3 inches above the water. It is important to maintain the water level, so when cooking dishes for a longer time, the water level should be checked from time to time.
Wok-cooking
Wok-cooking can be used to sauté and then steam food. For stir-frying—heat 2–3
teaspoons of olive oil in a wok at high temperature. Sauté sliced chicken, fish or meat for 2–3 minutes then turn the heat down and introduce vegetables, beginning with the vegetables requiring the most cooking. Stir-fry vegetables briefly, then add a small amount of water or broth to the wok and cover it with a lid to finish the cooking by steaming.
Zest
To remove citrus peel without any white pith using a zester or a microplane grater.
Once one becomes familiar with the foods to be excluded, it’s time to create a meal strategy that meets your lifestyle. This section will provide you with various strategies and tips to get you started.
Changing to this diet will take time and it is important to understand your own personal relationship with food. Some people live to eat and enjoy the experience of foods, whereas others only eat to live. It is hoped that once you and your loved ones understand the scientific principles of this diet, everyone will work together to create MS-friendly, delicious meals. Food has often been seen as a way of showing love. What better way of showing love to loved ones than creating a diet that works best for their body.
A recipe section follows and fortunately there are many food products on the market that make this diet easy to follow. Reading the labels of various products will make it possible to add many store-bought products to your meal planning. With a few substitutions many of your favourite recipes may be used.
It will take a few months to scout out the ingredients and staples of this diet but once you are comfortable, it will be like any other meal preparation. You will be able to organize your kitchen to meet your needs and shop to make sure you have everything on hand. Many of the essentials can be found at large supermarkets or at your local health food store.
Changing to the Best Bet Diet will require planning in advance to have the necessary foods on hand for easy meal preparation.
Looking at the excluded food list may leave you wondering what you can eat. However, not to worry as there are many healthy and delicious foods included in the Best Bet Diet. Here are some ideas and examples of the healthy foods you can enjoy throughout the day.
