galveston-diet
October 6, 2021

Galveston Diet; Everything You Need to Know

Galveston Diet-is the best to help with fertility and pregnancy alongside other hormonal life affects on a woman. A diet plan to overcome the affects caused by menopause.

It is a viable option for people looking to improve their health or another in a long line of fad diets. Two nutritionists and a nutritional psychiatrist explain the Galveston diet and give their honest opinions about the pros and cons.

MEET THE EXPERT

  • Alex Caspero MA RD, RYT, is a registered dietician and plant-based chef. She founded Delish Knowledge. HUM Nutrition also has her as a consulting dietician.
  • Uma Naidoo MD is a Harvard-trained nutritionist, professional chef, and nutritionist. She is also the author of This is Your Brain on Food.
  • Lisa Richards, CNC, is a nutritionist and author of The Candida Diet. She also founded The Ultimate Candida Program. Her expertise lies in gut health, inflammation, and food preservation.

What Is the Galveston Diet?

Created by Mary Claire Haver MD, an OBGYN, designed to reduce the symptoms of menopause. These include slow metabolism, inflammation and hot flashes. Naidoo says, “As we age, our insulin sensitivity changes and our metabolism slows down. It’s also more difficult to digest and process the energy that we consume.” Galveston is an anti-inflammatory diet that emphasizes lean proteins, low-glycemic carbs and low-glycemic carbohydrates. This could help women with weight issues as they go through menopause.

She continues, “As we age, our insulin sensitivity changes, our metabolism slows down, and it becomes more difficult to digest and process the energy that we consume.” Naidoo says that a diet high in fiber and whole food, with a focus on low-glycemic and healthy fats and good sources lean protein, might help stabilize insulin and blood sugar levels and allow your body to naturally detoxify.

Naidoo also explains how changing your diet can reduce hot flashes and other common side effects of menopause. Although it is not known exactly what hormonal changes cause hot flushes, Naidoo says that most research indicates that they are caused by a decrease of estrogen (naturally occurring during menopause). This causes your body’s temperature (hypothalamus), to become more sensitive to changes in body temperatures. To maintain estrogen level it is important for an individual to have whole-food and fibre diet in their bodily intake.

Naidoo says that fiber and whole-food diets are known to stabilize estrogen levels. This means that you can improve the effects by eating more of these foods.

What to Eat On the Galveston Diet

Caspero explains that the diet is essentially a low-carb diet and focuses on lean proteins and healthy fats. Protein approved sources such as Salmon, chicken, eggs, turkey and grass-fed meat, alongside greek yogurt, is also allowed which is rich in probiotics, calcium and quinoa.

Richards states that the best way to reduce saturated fat intake is to eat lean protein. He also believes that a diet high in healthy fats can have an anti-inflammatory effect. These fats include avocado, nuts, seeds, extra-virgin olive oil, and avocado.

Galveston Diet allows low-starch vegetables and fruits. These include tomatoes and fruits, green leafy vegetables and cruciferous veggies like broccoli and cauliflower.

Caspero suggests a multivitamin that includes iron, as this diet is deficient in whole grains. To “boost good bacteria,” Caspero recommends a multivitamin with iron. Richards also suggests adding vitamin D to the Galveston diet. Richards also suggests fiber and Omega-3 fatty acid supplements.

When to Eat On the Galveston Diet

Intermittent fasting (or daily time-restricted eating) is a key component of the diet. Caspero says that Hauer claims you can reduce your menopause symptoms by reducing the time you eat, avoiding foods that cause inflammation and focusing on anti-inflammatory food.

Naidoo supports intermittent fasting with some caveats. Although intermittent fasting may seem like a new trend in the modern world, it is a tradition that has been part and parcel of many religions for centuries. She further added that the western medicine has already begun to pay attention towards this phenomenon and new research is already underway.

The results are very exciting. According to current research, an eight-hour window for eating and a 16-hour fast might help with weight control and insulin sensitivity. She also explained how the drop in insulin level triggers ketosis.

Your body switches from using sugar from carbohydrates (glucose) as your main source of energy to using stored ketones (ketones). You will see a decrease in body fat and support weight loss. Naidoo also suggests that intermittent fasting may reduce anxiety. There is still research to be done, but some evidence suggests that intermittent fasting might lead to neurological adaptations, which can reduce anxiety symptoms and make it neuroprotective.

Dietary Restrictions of the Galveston Diet

Galveston, like many diets, prohibits processed food.

Avoid added sugars, refined vegetable oils, refined carbs, artificial sweeteners and highly processed foods to adhere to the Galveston Diet.

Richards says that this dietary approach suggests avoiding convenience foods like those found in the middle aisles at grocery stores. These foods contain refined carbohydrates, which can be highly inflammatory. Galveston Diet recommends that you avoid these foods as they are often high in sugar and gluten.

Benefits

Richards believes the Galveston Diet is worth trying. It’s easy to follow if you take the time to observe the results and make it part of your daily life. When it comes to hormonal changes, Richards recommends eating an anti-inflammatory diet. “As women age, hormones change quickly. Galveston’s diet is anti-inflammatory and aims to impact hormonal changes.

Richards says, “To adhere to any diet it is important that you remember it is a lifestyle.” You’ll feel more at ease if you adopt a lifestyle mentality than you do when you feel restricted.

Naidoo believes there is a strong link between mood and gut. She suggests that Galveston diet foods might be able to help with mood swings related to menopause. She says that a varied diet, rich in fiber, high-quality carbohydrates, low-glycemic index carbs, healthy fats, and lean protein, will help improve the body’s inflammatory markers. Your gut microbiome will also benefit, and you will be able to develop insulin resistance. This will “ultimately improve both your mood and your hormonal balance.”

Drawbacks

Galveston’s diet has one major problem: it is expensive, making it difficult for some to afford. Only people who are wealthy can benefit from this diet, says Caspero.

He explains that the protein sources used to support the diet are the most expensive in grocery stores, while grass-fed meat can be more difficult to find.

Second, Galveston’s diet is basically a gluten-free diet. This might not be the best option if you have celiac disease, says Caspero. Science has shown that gluten-free is not necessary unless you are a part of the celiac population or have non-celiac gluten sensitivities. She says that gluten-free eating is not a good idea unless you absolutely need to. “Most gluten-free products have a higher processing rate than whole grain alternatives and are devoid of the fiber and micronutrients that make whole grains so healthy.

Caspero says that the Galveston diet has a third problem: it restricts starchy fruits like bananas. She says, “The starchy vs. not-starchy argument isn’t supported by dietitians.” The fruit obesity paradox has been repeatedly proven. Weight loss can be achieved by eating all fruits, even bananas. Science doesn’t support the Galveston diet, according to Caspero which makes it a lot less attractive as compared to the other options that are available.

Caspero states, “When analysing any diet it’s important that we compare what we know.” It is not comparable to other weight loss or health-promoting diets like the Mediterranean diet. They are less restrictive, more inclusive of all incomes and more evidence-based.

Final Thoughts

Galveston diets can provide useful guidelines and introduce people to new practices like intermittent fasting. Naidoo says that there is no “one diet that suits all”. There is no one solution for everyone. Each person’s unique ways of digesting, processing, and using food is different. You can see why general diet guidelines might not work for everyone when you consider the many ways that we use insulin, energy, and metabolize calories.

It is a great first step in determining what dietary plan you should follow. However, it is important to consult a doctor before making any changes.