Dr.

Dominik Nischwitz

Food Design according to Dr. Dominik Nischwitz

The basis for your health.

Diets: we hear that people are “on a diet” or intending to lose weight in used in the context of counting calories, going without, being
the near future, usually in time for the summer. The issue of whether hungry and the so-called yo-yo effect – with all of this taking place
the plan is actually healthy appears to be completely incidental. over a short, intense and very stressful period with the aim of losing
The main objective is to drop the kilos and to look good naked! the excess pounds.
There are now countless types of diets: the Brigitte Diet, Weight-
Nobody seems interested any more in the origins of the word “diet” Watchers, Metabolic Balance, Atkins and “just eat half”. There’s
and in particular the related concepts. The Greek word “Diaeta” a diet based on your blood group or genotyping, the Atkins Diet,
means “subsistence”, or “way of life”. If you look at the origin of the Carbohydrate Addict´s Diet, Fat Flush, the GO-Diet, Metabolic
the word and its meaning, you will find terms such as “light diet” or Balance, Neanderthin, Paleo, Protein Power, Scarsdale, the
simply “healthy lifestyle and eating habits”. These days, the word Schwarzbein Principle, the Somersizing Diet, South Beach, Sugar
“diet” in German only ever has negative associations, and is always Busters, and the Zone Diet. Or perhaps you’d prefer a low-fat,
low-carb diet combined with high protein? Who could possibly stay The nutritional concept does away with dietary errors and false
on top of all that?! myths, and breaks the complex issue of nutrition down to the
absolute basics, so that anyone can easily create a personalised
Fortunately, the current trend is going in the right direction: nutrition design. This advice is intended to help you develop your
comprehensive nutritional concepts have returned to the foreground. own personal nutrition design for ideal health and performance.
I’m referring to a “new health awareness” here. As well as the classic The aim is to integrate long-term changes in your nutrition and
vegetarian diet, there is now also the Paleo stone-age diet, the vegan lifestyle within your everyday life to ensure that you receive the right
diet and even the Pegan diet. The term “gluten-free” is widely nutrients and that your body is healthy, balanced and performing
known and is frequently stated on food packaging. More people well. And what’s more, there’s none of the tedious calorie counting
prefer a healthy “lifestyle” to short-term bursts of extreme dieting. and the associated stress of a weight-loss diet! It’s all about
building a healthy body. The ultimate objective is to make the body,
Increasing numbers of people are willing to invest in their bodies and spirit and soul as healthy as possible.
their energy management. As Hippocrates said over 2000 years
ago: “Let food be thy medicine and medicine be thy food”. Nutrition A healthy body performs well and looks good. Over time, excess
should form the basis of all additional treatments. Unfortunately, body fat will be lost automatically as the metabolism is put back on
medical students at university learn very little if anything about track, and bodily functions such as reconstruction, detoxification and
nutrition (no more than one hour in six years of study). The majority excretion return to full swing. Nutritional deficiencies are balanced
of western diseases, however, are civilisation diseases, in which out and cells start to regenerate. Bones, muscles, skin, hair and
nutrition plays a central role. nails become more stable: within a year, the entire body will have
been completely re-configured, and thanks to the new lifestyle, will
The nutrition design that I have created uses nutrition in its pure be healthier, more efficient and even slimmer and more attractive.
form as a basis for all biomechanical processes within the body; or You can see it as the perfect life insurance.
in other words, as medicine for healing purposes, with the aim of
promoting health and performance in the long term. On the one And none of it involves counting calories.
hand, so-called “superfoods” play an important – positive – role here,
with food intolerances and toxins exerting a negative influence on
the other hand.

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Calories
A calorie is a physical unit that is also referred to as a “calorific value”. It indicates the specific energy that is released by a particular food
as it is metabolised in the body. However, this kind of energy balance neglects to consider biochemistry.
A simple illustrative example shows why the calorie model is essentially outdated in terms of nutrition: a glass of Coca Cola has exactly the
same number of calories as a handful of almonds. The calories in the cola are found exclusively in the sugar contained in the drink, while
the calories in the portion of almonds consist of healthy fats, long-chain carbohydrates and a small amount of protein and fibre.

While the blood sugar level will shoot up within minutes of drinking the Coke and lead to a spike in the release of insulin, the nutrients in
the portion of almonds will be released slowly and steadily over a longer period of time. The blood sugar level remains practically constant.
The number of calories is the same, but there are huge differences in the effect of the food or drink on the metabolism and therefore on the
body’s performance and hunger pangs.

A glass of Coca Cola has exactly the same number of calories as a handful of almonds.

The body processes refined foods or refined products containing Today we are seeing a clear trend – in some parts of the world
a lot of simple sugars combined with bad fats, flavour enhancers at least – toward healthy and humane husbandry, ideally by local
and possibly chemical sweeteners in a completely different producers. There is an increasing focus on food transparency with
way to natural nutrition. Out in the wild, pizza doesn’t grow on documentation of its origins and cultivation and what preservatives
trees: so this combination of fats and carbohydrates is unnatural. are used. The name I give to the interest in these issues is the “new
Our metabolisms and innate instincts in particular are manipulated, health awareness”. One indicator is the introduction of certificates
bypassing our bodies’ sense of satiation. and seals that provide consumers with orientation. They include
the German “Bio” label – with all of the associated advantages
But if we consistently eat high-quality natural products, our appetite and disadvantages. The “Bio” label is emblazoned on almost
and sense of satiation will become self-regulated. It would be rare every food, even cigarettes. It seems that “bio” is the new “sexy”.
to have a craving for eggs and eat 12 of them one after the other. Organic food shops are sprouting up all over the place. But the
But two pizzas, three scoops of ice cream and a Coke are not at all BIO label doesn’t actually tell us very much about a food at all. The
unusual. This provides an inkling of the problem. Demeter, Naturland and Bioland labels have a better reputation,
and do actually stand for sustainable agriculture without the use
Besides biochemical composition, the quality of what we eat is of any hazardous fertilisers such as glyphosate (Roundup) or
also crucial. Ultimately, we end up eating whatever our food has similar products, and also indicate that no genetically engineered
been fed. Nutrition can be seen as an investment in our energy foodstuffs have been used in a product.
management system and our health. Where our food comes from, It is always important to attach particular importance to humane
how it is grown and how good the soil is are all very important husbandry when buying meat products. Beef should be completely
aspects. Conventional cultivation and farming methods use grass-fed; in contrast, feeding the animals “organic” grain has no
chemicals such as fertiliser, antibiotics or hormones to increase benefits whatsoever. It is worth asking your local butcher whether
the maximum yield from a harvest or to rear livestock more quickly. they can obtain meat in this quality (which usually be easy).
In a worst-case scenario, even the genetics are modified, merely to
produce larger and higher-yielding products. All of this information The following sections will address a few basics in order to simplify
is stored in our food. the issue of nutrition:

Food Design according to Dr. Dominik Nischwitz

The macronutrients
Protein

The word “protein” comes from the Greek “proteos”, meaning “the first one” and “the most important one”. Proteins play a key role in the
human body and are involved in numerous functions. They are the most important raw material in the growth and repair of cells (hair, skin,
muscle, nerve etc.) and in the body’s detoxification and excretory functions. The amino acids that proteins contain are constituents of every
enzyme and therefore essential to the metabolism.
A conventional diet will usually mean a deficiency in protein and therefore amino acids. Protein sources in the diet should be emphasised,
especially when it is needed more, such as after an operation or during a detox phase. There are 4 calories in one gram of protein.

Here is a list of good protein sources:

Plant based protein Animal protein

Chlorella: This freshwater algae is a real superfood and contains over Beef: In general, red meat has a poor reputation. The problem is how
60g of protein per 100g, including a complete amino acid profile. the animals are kept. Grass-fed cattle is one of the best sources of
anti-inflammatory omega 3 fatty acids and high-quality protein, and
Grains: Quinoa, or the corn of the Incas, contains a complete counts as one of the superfoods. Factory-farmed cattle, however,
amino acid profile, making it equivalent to animal products. are fed a diet of wheat, corn and concentrated feed, which leads to
the attractive marbling effect desired by consumers. Unfortunately it
Nuts: all unsalted nut varieties: Almonds, Brazil nuts, walnuts, ca- also turns the beef into a huge inflammatory product. Leaner variants
shew nuts, hazelnuts, macadamia nuts, pecans, pistachios and (<18% fat content) should be favoured.
pine nuts. Not to be consumed by people with known nut allergies.
Please note: Peanuts are not in fact nuts, but legumes, and are a Eggs: Highest biological availability of amino acids. The egg yolk
common allergen. contains important phospholipids, which are essential for the
formation of nerve sheaths. Egg yolk should ideally be consumed
Seeds: Pumpkin, sesame, hemp and sunflower seeds. in liquid state. Always buy organic!

Soya: Fermented products such as miso, natto or tempeh (non- Fish: Also has a poor reputation, and many people simply do not
GMO). like it. However, good-quality fish contains healthy protein and a lot
of omega-3 fatty acids. More toxins accumulate in the fatty tissue
Legumes: Peas, beans and lentils. Relatively rich in amino acids (heavy metal issue) of larger fish (tuna, swordfish).
but do not usually have a complete profile. Ideal for vegans. The recommended species of fish is salmon especially (wild Alaskan
Caution: Common allergen. salmon), cod, mahi-mahi, trout and small fish such as sardines and
mackerel. Tuna should only be consumed in moderation (large fish).
Protein shakes: There are now a few good protein shake products on
the market, usually based on rice and/or pea protein (recommended: Lamb: Leg, loin, fillet or cutlet. Lean cuts should be favoured.
Bioaesthetics BioPro Supreme).
Pork: Lean cuts such as fillet or meat from Iberian pigs.

Poultry: Chicken, turkey, duck, goose. It is essential to make sure

that the poultry is reared without any hormones or antibiotics. Or
even better – buy organic!

Seafood: Shrimp, prawn, crab, lobster, scallops, mussels, oysters,

octopus, squid etc.

Veal: Cutlet, fillet, leg etc.

Dairy products: Cottage cheese, cheese, quark, Greek yoghurt,

skyr, etc. are only mentioned here for the sake of completeness.
The problem with dairy products (see below).

Whey protein: Whey protein from grass-fed cattle, or preferably

goat whey protein, is highly recommended (for athletes).
(Recommended: PROTERO Weide Whey).

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Carbohydrate

For years, this is the macronutrient that has received the most that a “low-glycaemic” diet is beneficial. (Unfortunately, a food’s
press. Barely a day goes by without coming across the term glycaemic index (Glyx) rarely corresponds to a normal portion size,
“carbs”, often in a negative context. “Low-carb diets” are a clear so the “glycaemic load” (GL) is more useful in selecting suitable
trend and the diet of choice for many celebrities. foods. More information on the indices can be found at: https://
First of all, carbohydrates provide energy. The term “carbs” refers [Link]/glyx/)
to both long and short-chain carbohydrates. So this ranges from
conventional household sugar and white flour through to brown rice Excess carbohydrates are converted in the liver and are stored as
and sweet potatoes. Carbohydrates deliver 4 calories per gram. fat, so carbohydrates don’t actually work for everyone. In more
concrete terms: the more body fat a person is carrying, the less
So how do the sources of carbohydrates differ? Once again, it’s a sensitive their cells will be to insulin stimuli, and the less storage
question of biochemistry: The storage hormone insulin is responsible space there will be for sugar molecules. In a healthy body, sugar is
for reducing the blood sugar level. Short-chain carbohydrates are stored as glycogen inside the muscle tissue. If these stores are full
metabolised much faster than their long-chain counterparts, and or if a person has a low level of musculature, the sugar will simply
therefore increase the blood sugar level much faster. Larger amounts be stored as fatty tissue for use in times of hunger.
of insulin are then secreted to bring the blood sugar level back down
again. Blood sugar levels fluctuate significantly as a result. This So a person who has accumulated too much body fat in the
produces hunger pangs, and the vicious circle starts over again. midsection should therefore try to avoid carbohydrates and focus
on protein, vegetables and healthy fats until the excess body fat
The release of larger quantities of insulin on a regular basis and over has melted away and the metabolism is functioning correctly again.
a long period of time leads to insulin resistance – the cells no longer Classic paleo or “low-carb, high-fat” diets are the clear preference
respond to the insulin stimulus – and even to diabetes, heart disease here.
and accelerated ageing. The persistent insulin stimulus also causes
increased inflammation and physical stress. The stress hormone Fruit
cortisol is released if the blood sugar level falls too sharply, in order
to bring the blood sugar back to its optimal level. It makes itself Fruit is generally seen as a healthy choice; rightly so, as it is rich
known by an increased accumulation of fat in the stomach and hip in vitamins and antioxidants. As well as glucose, it also primarily
area, known as a “pot belly” or “love handles”. So excessive body contains fructose, the fruit sugar. While this kind of sugar is
fat around the midsection is also a sign of huge inflammation within metabolised without insulin, there is only a very small store for
the body. fructose in the liver. If this store is full, then fructose will be
converted into triglycerides and will also be stored as excess fat.
The aim of any permanent nutrition plan should therefore be to For healthy people, one to two portions of fruit in the “low-glycaemic”
keep blood sugar levels constant. Long-chain carbohydrates can category (e.g. berries) is ideal, while people with health problems
help in this regard, as they first need to be broken down into their such as diabetes or insulin resistance should avoid fruit and focus
individual constituents and are therefore digested more slowly. more on vegetables and fibre.
The more fibre the carbohydrate contains, the longer this process
will [Link] increase in blood sugar level will therefore be less As a rule of thumb: a person with excessive body fat in the mid-
pronounced. A food’s glycaemic index indicates the extent to which section should avoid carbohydrates and fruit for a time until
it will increase the blood sugar level in the body. Foods with a high their metabolism has returned to normal. The following formula
proportion of simple sugars or foods that are quickly converted applies to weight reduction: Vegetables + protein + healthy fats
to sugar are referred to as highly glycaemic. It follows, therefore, = healthy and lean.

Food Design according to Dr. Dominik Nischwitz

Fat
Fat was almost demonised, especially in the 1990s. Unfortunately Compared to 1850, our western diet contains significantly more
this myth persists even today. However, fat doesn’t actually omega-6 fatty acids than omega-3 fatty acids. But omega-3 fatty
necessarily make you “fat”, and the whole low-fat hype has led to huge acids are the ultimate anti-inflammatories. There are three different
misunderstandings, with many people suffering from metabolic omega-3 fatty acids, only one of which is classed as essential as it
problems as a result. cannot be produced by the body itself: alpha-linolenic acid (ALA).
The incidence of diabetes and heart conditions is higher than ever This acid is mainly found in linseed oil or linseeds. By definition,
before. This is due to the excessive consumption of carbohydrates the other two omega-3 fats EPA and DHA are not essential, as the
and “low-fat products”, although the low consumption of healthy body can produce them from ALA, although this conversion takes
fats has also contributed. nine very complex and ineffective biochemical steps. It is therefore
important to include these particularly valuable fatty acids directly in
In general, people believe that saturated fats are bad and have a the diet. They can be found in fish, and in particular in wild Alaskan
negative impact on cholesterol levels. But this is not true. Cholesterol salmon. Eeicosapentaenoic acid (EPA) is the anti-inflammatory
is a building block for all sex hormones such as oestrogen and component in fish oil, while docosahexaenoic acid (DHA) is mainly
testosterone. There are many different types of fats, with an responsible for cognitive abilities.
extremely wide range of different health benefits. So it is a fallacy to
believe that all saturated fats are bad. 60 years ago, the per-capita Our brains are made up almost exclusively of fat; mainly the fatty
consumption of butter and lard was almost three times the amount acid DHA. So it would be accurate to describe fish as brain food.
it is today! There is a theory that the human brain was only able to develop
These fats come in good forms as well, including coconut oil, properly once people started to eat fish, i.e. when people settled
egg yolk or butter. Fatty acids are the building blocks of all fats, in coastal areas. Pregnant women and growing children have an
whether in solid or liquid form (oil). They are key to the growth and increased need for DHA. The same is true of anyone who needs
preservation of all healthy cells, an essential part of all cell to maintain high levels of concentration. As omega-3 fatty acids
membranes, and an important provider of energy. They provide nine make cell membranes smoother and therefore more permeable
calories per gram, so twice the energy of carbohydrates or proteins. for the transport of toxins out of the cells, and also have a strong
anti-inflammatory effect, they should be a key feature of any
Besides saturated fats, there are also monounsaturated and detoxification or regeneration plan. They are also the natural
polyunsaturated fatty acids. Monounsaturated fats are found in equivalents of blood-thinners like aspirin (but without the side
foods such as olive oil and nuts. They are not heat-stable and effects), and increase serotonin in the brain, which influences our
should never be used for frying. Generally speaking, they are very sense of well-being. They improve the insulin sensitivity of the
good in salad dressings and to sauté vegetables at low heat. They body’s cells and therefore the body’s sugar metabolism, and have
are very healthy in general, and are of particular value to the heart a positive impact on blood pressure.
and blood vessels. Heat-stable fats such as butter (lard), ghee or
coconut oil should be used for frying. Fats should always be stored in a cool and dark place, as they are
There are different types of monounsaturated fatty acids, the very reactive substances, particularly to sun and oxygen. They can
omega-3 and omega-6 fatty acids. Omega-6 fatty acids are found also go rancid quite quickly, so it is important to buy only the best
mainly in all cheap vegetable oils (canola oil, sunflower oil, safflower possible quality. The best sources are organic supermarkets (in
oil etc.) and have predominantly inflammatory effects on the body. Germany: Alnatura, Basic, Denns etc.) or the local farmers market.

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Vegetables
Vegetables contain important vitamins, minerals and secondary
plant substances. As vegetables contain a lot of fiber, they are
digested more slowly, and – strictly speaking – they contain fewer
calories than the amount the body needs to digest them. Fibre
slows down the uptake of sugar and helps to reduce cholesterol.
Vegetables contain barely any calories, need to be chewed for
longer and generally keep people full for longer. The indigestible
proportion of the fibre helps to clean the intestines and is the
number one slimming aid. Green vegetables in particular, such as
broccoli, kale and other types of cabbage, contain substances that
improve the body’s endogenous ability to detox. Green vegetables,
whether eaten raw, steamed or sautéed, in a salad or in a smoothie,
definitely belong to superfood category, and should feature several
times on every day’s menu. Ideally, vegetables should account for
at least 50% of daily nutrition.

Every person has their own nutritional design, but if one generalisation is true, it’s that everyone
can benefit from eating more fruit and vegetables (of the best possible quality, as always!).

Food intolerances
In all of the nutrient categories listed so far, there are both superfoods and absolute “no-gos” – the food toxins. Simply put, this means
that food can be both medicine and poison to our bodies. The human immune system is essentially there to aggressively fend off bacteria,
fungus, viruses, parasites and other microorganisms. In today’s world, however, it has to navigate an extremely wide range of different
tasks and dangers, which can send it off-kilter. It simply gets confused and starts to attack everything. Food intolerances play a key
role here. The body does not necessarily distinguish between foreign proteins, such as gluten from wheat products or casein from milk
products, and other foreign products such as viruses or bacteria. Depending on how aggressive a person’s immune system is, this can
lead to real problems that usually go undetected.
As people’s standard forms of nutrition consist mainly of white flour, milk and sugar, it is not surprising that this has an impact on their
health. So-called gluten intolerance is the reason behind the current “gluten-free” trend. But many people simply assume that they are
affected, and almost none of my patients have a properly diagnosed intolerance.

Gluten Syndrome”. We need healthy intestinal villi to guarantee maximum

uptake of nutrition elements. We are otherwise at risk of suffering
Gluten is a protein found in wheat; it makes dough rise when vitamin, minerals and trace element deficiency.
baking. From a medical perspective, is is a strongly pro-inflammatory
protein. It is mainly made up of two protein fractions, namely gliadins On the other hand, a healthy gastrointestinal mucous membrane
and glutenins. Patients with coeliac disease must completely avoid also acts as the body’s barrier against unwanted intruders from the
gluten, as failing to do significantly increases the risk of colorectal outside. The gastrointestinal tract has its very own immune system
cancer later on in life. But what about those patients who don’t (GALT). Micro-fissures between the cells allow the absorption of
have coeliac disease but still have a strong immune response to microorganisms as well as large amounts of undigested food. This
gluten that remains undetected in this case? In order to reduce or opens the door to allergies and autoimmune diseases such as
bypass the body’s over-reactive response to gluten, these patients Hashimoto’s thyroiditis or MS.
should essentially aim to follow a gluten-free diet.
The consumption of gluten will also lead to permanent inflammation
Gluten, and above all the gliadin fraction, as well as other substances of the body. As soon as antibodies have formed to fight off a
contained in cereals, destroy the intact mucous membrane in the particular virus or a foreign protein such as gluten or casein, the
gastrointestinal tract. Nutrients will not be absorbed ideally if this dose will no longer matter. Even the smallest amounts will be
mucous membrane is no longer intact. This is known as “Leaky Gut attacked, triggering the entire domino effect of an inflammation.

Food Design according to Dr. Dominik Nischwitz

The chronic increase in insulin levels will also lead to further image of the cow in the meadow, munching fresh grass every day
inflammation within the body. Pro-inflammatory cytokines also and enjoying a relaxed life. The whole thing resembles more of
increase the body’s stress response. The body starts to produce a prison, and is hugely stressful for the animals. The milk is full
more stress hormone, known as cortisol. An elevated cortisol level of antibiotics and steroid, growth and stress hormones, combined
leads to increased permeability of the intestinal mucosa, which in with gluten from the wheat feed and pesticides from the cheap
turn stimulates the immune system to release more inflammatory and conventionally fertilised feed, and in the end, it is heated to
neurotransmitters (pro-inflammatory cytokines). And so the vicious extremely high temperatures and completely chemically modified.
cycle begins. Sometimes another batch of chemicals is added in order to attach
a “lactose-free” label. What this produces has nothing in common
Dairy products with real milk and verges more on a kind of Frankenstein experiment.

Dairy products are another possible source of food intolerance. “No adult animal drinks milk, and definitely not that of another
In addition to causing classic lactose intolerance which usually animal!” There’s a lot of truth in this. After all, cows produce mother’s
leads to flatulence, dairy products also contain a large number milk for their calves. It contains all of the important substances
of other substances that can upset the human immune system. necessary for the calf to flourish, such as growth factors and
Dairy products contain casein. It is a protein similar to gluten hormones. As babies, we also receive milk from our mothers. But
that provokes an allergic reaction in many patients. “Allergic” in this has a completely different make-up to milk from a cow. As
this sense does not mean an immediate response with a rash mothers usually stop breastfeeding after around 18 months, there is
and tingling and itching all over the body, but rather a long-term no natural reason to switch to the milk produced by another animal.
antibody-mediated immune response. The body therefore forms
antibodies to casein or gluten in exactly the same was as bacteria To avoid demonising dairy products completely, though, it should
or viruses, triggering an immune response every time the proteins be pointed out that some of them do play an important role in
are consumed. We are all familiar with the typical cytokine-mediated our nutrition: one example is butter. Butter is actually classed as a
immune response: tiredness, lethargy and sensitivity to cold right, superfood if it comes from grass-fed cows that live exclusively on
or even fever and shivering in extreme cases. Even in less severe pasture land. In addition to healthy fats that the body needs for the
cases you will no longer feel as fit you could be on a daily basis, as formation of healthy (nerve) cell membranes and hormones, butter
your body is spending the whole time fighting off foreign bodies. contains butyric acid, an important nutrient for our good intestinal
bacteria.
Cow`s milk products approved for consumption are also homogenised
and pasteurised. This means that they are completely denatured by Nowadays, there is a long list of alternative products that can be
heat and chemicals, and bear almost no resemblance to the milk used instead of conventional dairy products. For some patients,
that comes straight from the cow. Taken directly from the cow, sheep’s milk or goat’s milk products may work better, or alterna-
milk will go sour quite quickly, unlike its denatured supermarket tively the original raw milk (certified), if available. If you are look-
counterpart which is made to last forever. Raw milk has very little in ing for alternatives that are free from animal products, however,
common with conventional milk products, and is actually tolerated you can find a list in the “Food intolerances and toxins” table on
by significantly more people. Unfortunately though, statutory page 12. With these products too, it is important to ensure that
regulations mean it is now practically impossible to obtain raw milk. they have been organically produced, that they do not contain any
And what’s more, dairy cows are usually injected with hormones 24 pesticides (fertiliser etc.) and that they have not been genetically
hours a day, seven days a week so that they can provide a constant modified. Soya milk and its derivatives are not good alternatives,
stream of milk. They are fed a diet of corn and concentrated feed, as 99 percent of soya is genetically modified, and it also contains
live in extremely cramped conditions in a barn, and are given large plant oestrogens (phytoestrogens) that the human body can really
doses of antibiotics. These cows are a whole world away from the do without. Please treat these products with caution!

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Sugar
Pure household sugar is known as an anti-nutrient. In addition to Sweeteners
its strong impact on the blood sugar level and the resulting insulin
problem, the body also needs valuable micronutrients (vitamins, Sodium cyclamate, saccharin, aspartame etc. should be completely
minerals, trace elements, antioxidants) to metabolise sugar. avoided. They are purely chemical, so it is not possible to assess
Increased sugar consumption leads to diabetes and other metabolic their impact on the body. Aspartame in particular is suspected of
disorders, as well as to so-called AGEs – advanced glycation end- being carcinogenic. It is found in almost all diet beverages and in
products. This ultimately means that the body’s cells caramelise, sugar-free chewing gum or sweets.
stick to one another and stop functioning, causing the cells to age and
degenerate more quickly (i.e. proteins, fats or nucleic acids react with Refined products
carbohydrates without any enzyme involvement). AGEs therefore (including gluten-free/lactose-free)
are therefore key to the emergence of numerous chronic diseases.
Food with a barcode and more than five ingredients should be
Trans fats avoided as a rule. Refined products tend to contain a lot of sugar,
flavour enhancers, trans fats and chemical substances. If you
Margarine and similar products: natural vegetable fat only ever can’t read or understand the terms that are used in the ingredients
exists in liquid form, so solid vegetable fat such as margarine is list, it’s best to steer clear. The same applies to gluten-free and
produced by means of a hardening process. A synonym for trans lactose-free refined products.
fat would therefore be “hydrogenated or partially hydrogenated
oils”. Heating vegetable fat to a high temperature always creates
trans-fatty acids. So we should steer clear of fried foods (chips,
crisps), most refined products and sweet treats (doughnuts,
chocolate bars and Nutella, etc.)! Trans fats have no actual purpose
within the body, and they have already been banned in some states
in the USA or at least need to be stated on food labels due to their
carcinogenic effect.

Flavour enhancers

Flavour enhancers such as monosodium glutamate or yeast extract

are categorised as toxins, and should be avoided at all costs.

Food supplements
Regardless of a person’s diet, it is now almost impossible to get all supplements should be hypoallergenic. But this in itself is tricky, as
the necessary nutrients from today’s food. One of the main reasons the majority of conventional available supplements contain fillers
is the poor soil quality. Over-cultivation has decreased soil quality to a such as magnesium stearate or silicon dioxide, colourings such as
minimum, and this alone means that our soil now contains far fewer the dangerous titanium oxide or anti-caking agents, and sometimes
vitamins, minerals and trace elements than would be necessary. even plastics to make them resistant to stomach acid. And all of
Unfortunately, the same applies to organic food, which is also this in a capsule shell made from porcine gelatine.
grown in low-quality soil.
Taking all of this into account, it’s worth considering whether these
Food supplements should certainly not be viewed as medicine, products actually have any health benefits, or if they might actually
rather as “food straight from the package”, and so as a supplement be harmful. It’s no surprise that the poor image associated with
to a balanced and well designed diet. They rectify recent nutrient food supplements has persisted!
deficiencies and allow the body to function to its full potential. In
contrast, using food supplements to balance out a poor diet would But good things may come nonetheless from using food
be an incorrect approach as they would be being used only as a supplements that are free from these completely unnecessary and
form of compensation. sometimes toxic additives, or that even have capsule shells made
The problem here is that food supplements, like food itself, are not of vegetable products. This group is known as hypoallergenic food
controlled, meaning that quality is of the utmost importance. Food supplements.

Food Design according to Dr. Dominik Nischwitz

In the western world, we are generally deficient in a few important reduced over time based on blood levels (25-0H-D3). High dosages
vitamins and minerals. Lifestyle factors such as stress, poor of vitamin D3 should only be given under medical supervision, and
eating habits, alcohol and medication consumption and smoking never without the important cofactors. Nutrients always work in the
all play an important role here. In response, the body has an body as a team, i.e. in synergy (unlike medication, which usually
unphysiological requirement for more vitamins, minerals and trace floods or blocks certain areas). You might compare it to a football
elements to compensate for all of these factors. Living north of the team: a team consisting entirely of strikers would not be able to
32nd parallel (so north of Morocco or Los Angeles) will also mean a win a single game. If vitamin D3 is the striker, then vitamin K2 is the
sunlight deficiency and therefore a vitamin D3 deficiency. goalkeeper and zinc and magnesium are the wingers: it’s therefore
essential that all of the players work together, and it’s a good idea
Vitamin D3 is actually a hormone rather than a vitamin. It is formed to have a few substitutes on the bench as well.
in the skin during exposure to sunlight. And that’s where the
problem lies: we’ve always been told to avoid the sun as its rays So vitamin K2, and above all the MK-7 version, must always be
can cause cancer, and that we need to apply a suitably powerful taken in combination with a vitamin D3 supplement. This will
sunscreen if we do have to spend time in the sun. But even sun practically guarantee ideal bone regeneration and development.
protection factor 8 will reduce vitamin D3 production in the skin by Taking these supplements activates osteoblasts (cells responsible
approximately 95%. So vitamin D3 will not be produced, even if we for bone formation) and deactivates osteoclasts (cells responsible
spend time in the sun. As always, the amount of this vitamin that we for breaking down bone), and hence enables targeted bone and
require is crucial, and it varies from person to person. Someone with tooth regeneration. A variety of enzymes that are crucial to bone
dark skin needs 6-30 times more sunlight than someone with light mineralisation are activated as well.
skin, as they have a kind of “integrated sun protection”. In addition,
it’s important to get as much of your body’s surface in the sun as The following will briefly address other important food supplements,
possible in order to stimulate maximum vitamin D3 production. But as they are usually lacking in modern diets, are only present in low
who actually manages to do this every day when the sun is out, amounts, or because we have developed an increased need for
and what happens in the winter months when there’s no sun at all? them.
The vitamin D level falls. The average level in Germany or the USA
is 30-60ng/ml, which is very low and by no means ideal. I believe Magnesium
that many people exist in a chronic hibernation mode. The body
is therefore not able to regenerate, repair or rebuild, and the only Magnesium deficiency is very common. Magnesium is involved in
functions that are still performed are the absolute basic functions over 300 metabolic processes. It has certainly earned its reputation
that are critical to survival: approximately 99% of all people who live as the perfect relaxation mineral, and it alleviates headaches,
in northern latitudes suffer from undetected vitamin D3 deficiencies. migraines, muscle tension and cramp. Together with vitamin
The recommendations are continuously adjusted upward as well. D3, vitamin K2 and zinc, magnesium plays a crucial role in bone
The daily recommended intake of vitamin D3 was 600 IU a few years metabolism and tissue formation. It is also involved in almost all
ago, but now it has been increased to 2000 IU. In my experience, detoxification processes, and is responsible for the physiological
the actual maintenance amount should be around 5000 IU a day. cardiac rhythm. Magnesium is a cofactor in blood sugar regulation,
and improves the sensitivity of the body’s cells to insulin. As the
Vitamin D3 is crucial for almost every process within the body; in body needs it in large quantities when under stress, magnesium
recent years, it has been established that every cell in the body is the anti-stress mineral, and hugely reduces our perception of
has receptors for vitamin D3. It helps the immune system to stress. Its relaxing properties can also improve sleep quality.
improve auto-regulation, and so can be seen as a kind of “brake
mechanism” for the over-reactivity of today’s immune systems. Zinc
It also contributes to curing all kinds of colds, flu infections or
allergies involving the immune system. Vitamin D3 is the deciding Zinc is another of the most frequent nutrient deficiencies, and like
factor for healthy bone and tooth mineralisation, and is therefore its friend magnesium it is involved as a cofactor in over 300 different
essential in any perioperative food supplement plan (in BHP® by metabolic processes in the body. Zinc improves wound healing
Dr. Nischwitz). Numerous studies have shown that a deficiency in and is therefore a common component of wound ointments, and
vitamin D3 can lead to problems in bone and tooth development, should be part of every post-operative nutrition plan. Skin problems
problems in the gastrointestinal tract and neurological problems such as eczema, dry skin, general wound healing disorders and
such as MS, ADS, or depression and schizophrenia, even cancer. acne will all benefit from zinc supplements. The same applies to
our mucous membranes. Zinc should always be considered as an
The aim of a supplement should be to achieve a vitamin D3 value in option if there are signs of infection such as bleeding gums or
the upper part of the average range, or above-average depending intestinal mucosal inflammations like ulcerative colitis or Chron’s
on the specific problem. A high dose of vitamin D3 is therefore disease.
appropriate at the start of treatment, and should be monitored and

10
Together with vitamin D3, vitamin K2 and magnesium, zinc plays a formation, and should be taken immediately in the event of any
key role in bone metabolism and is also involved as a cofactor in the wound healing disorder or if signs of infection appear, such as
detoxification cycle, and should always be taken as a supplement bleeding gums. Of course, vitamin C plays a key role in strengthening
in periods of more intense detoxification. Just like magnesium, zinc the immune system. It has an anti-bacterial and anti-viral effect and
makes an important contribution to the body’s sugar levels and is one of the main antioxidants in the body.
also improves the insulin sensitivity of the body’s cells. Zinc is also Free radicals trigger a constant process of endogenous oxidation,
well-known for its immunomodulative properties. Similar to and antioxidants help by trapping these radicals. Oxidation takes
vitamin D3, it can be seen as a “brake mechanism” and improves place if you leave an apple core exposed to the fresh air. The apple
auto-regulation of the immune system. Zinc also stimulates the turns brown very quickly. This is also what happens to the cells in
growth of white blood cells and is involved in the production of the our bodies that are particularly susceptible to this type of damage.
thymus hormone thymulin.
Vitamin C is known as the anti-stress vitamin, and is crucial in
It is involved in the production of sex hormones, and verifiably the production and regeneration of adrenal gland hormones and
increases testosterone and therefore libido. It also blocks aromatase, neurotransmitters such as cortisol or adrenaline.
an enzyme that converts testosterone into oestrogen and that is Unfortunately, humans, monkeys and guinea pigs do not have an
crucial for men in particular. Zinc can also raise the sperm count enzyme in the liver that allows them to produce their own vitamin
and therefore fertility. C from a form of sugar. We have lost this ability over the course of
evolution. So we will always require more vitamin C in our everyday
Vitamin C lives. While a rat can produce up to 40 grams of vitamin C in a
stress situation and can therefore recover very quickly, we humans
Everyone is familiar with vitamin C as the real supervitamin. If are no longer able to do this. We have an increased requirement for
you have a cold, you need vitamin C. It can even be found in the vitamin C when we are ill or stressed, when we play sport, after an
supermarket in the form of pure ascorbic acid. Because this form operation or if we smoke. Just one cigarette uses up the basic daily
of the vitamin is very acidic and incompatible with the teeth and requirement of vitamin C. So what happens if a person smokes 20
the stomach lining, I recommend taking a buffered version. The cigarettes a day, is very stressed and is possibly ill as well? I’m sure
Ester-C® version is best for absorption by the body, but pure you can guess.
sodium ascorbate, a mineral salt of ascorbic acid, can also be
recommended as a buffered version in powdered form. The daily vitamin C requirement is regulated by bowel tolerance.
Excess vitamin C is simply excreted in bowel movements. I
The mistaken belief that oranges contain a lot of vitamin C still recommend a basic dose of two to three grams of vitamin C a day,
persists, and some orange juice companies use it in their ideally using the ideal compatibility of Ester-C® or another buffered
advertising. However, vitamin C can mostly be found in its natural vitamin C variant.
form in beetroot or rosehips. Orange juice is really just fizzy pop to
ease adult consciences, quite simply a sugary drink. As well as the oral intake of nutrients, selected doctors or
The recommended daily dose of vitamin C is calculated to prevent naturopathic doctors also offer intravenous intravenous nutrients
scurvy, the awful sailor’s disease that causes those inflicted to lose to compensate for any deficiencies faster and more radically. This
all their teeth (because vitamin C is involved in the formation of type of vitamin cocktail is recommended before an operation in
collagen, the skin’s structural protein). It is indispensable in tissue particular, but also as a preventative measure.

Food Design according to Dr. Dominik Nischwitz

Food intolerances and food toxins
Ingredients Alternatives

Dairy products

Plant based protein: Animal protein:

- Yoghurt - Coconut milk - Goat milk
- Milk - Almond milk - Sheep milk
- Greek yoghurt - Rice milk
- Cheese - Hazelnut milk
- Macadamia milk

Sugar

Ingredients: Contained in:

- High-fructose corn sirup • Dried fruit - Honey
- Fructose • Spread - Dark chocolate >70%
• Agave syrup - Ice cream (cream based)
• Milk chocolate
• Juices and sugar containing
soda drinks

Artifical sweeteners

Ingredients: Contained in:

- Acesulfam K (E950) • Light products (soda etc.) - Xylitol
- Aspartame (E951) • Chewing gum - Erythritol
- Cyclamate (E952) • Candy - Stevia
- Saccharin (E954) • Beverage
- Sucralose (E955) • Diet products

Stimulants

- Glutamate - Coffee 1-2 cups/day

- Aspartame
- Nicotine
- Caffeine

Flavour enhancers

Ingredients: Contained in:

- Glutamate • Soy sauce - Glutenfree soy sauce (Tamari)
- Yeast extract • Processed foods

Trans fats

Ingredients: Contained in:

- Hydrogenated vegetable oils/fats • Margarine No alternatives!
• Fried foods
• Chips
• Nutella

Miscellaneous

- Known allergies
- Processed foods No alternatives!
- Soy products

Alcohol: Alcohol: dose dependent. Consume in limited quantities . A glas of red wine might be beneficial.

12
Gluten
Gluten-free Gluten-containing
Grains, Flours, and Starches Grains, Flours, and Starches

- Amaranth - Barley
- Arrowroot - Bulgar (bulgur)
- Bean flours (garbanzo, fava, romano) - Cereal binding
- Buckwheat - Chapati flour (atta)
- Corn - Couscous
- Fava beans - Durum
- Flax seed - Emmer
- Garbanzo beans (chickpeas) - Einkorn
- Garfava flour (garbanzo + fava bean) - Farina
- Hominy - Farro
- Mesquite flour - Fu
- Millet - Gluten, gluten flour
- Montina flour - Graham flour
- Nut flour and nut meals - Kamut
- Oats (uncontaminated with gluten) - Malt (malt extract, flavoring, syrup, vinegar)
- Pea flour - Matzoh meal
- Potato flour or potato starch - Oats (most commercial brands of oats, oat bran, oat syrup)
- Quinoa - Orzo
- Rice, all forms - Rye
- Rice bran - Seitan (“wheat meat”)
- Sago - Semolina
- Sorghum flour - Spelt
- Soy flour - Textured vegetable protein (typically contains)
- Tapioca (manioc, cassava, yucca) - Triticale
- Wheat (bran, germ, starch)

Food Design according to Dr. Dominik Nischwitz

Superfoods
Good sources of
Protein Healthy fats Fruits Vegetables
carbohydrates

Lean meats: - Amaranth - Avocado - Pineapple - Artichoke

- Beef (pasture raised/ - Basmati rice - Butter (grassfed cows) - Apple - Eggplant
grass fed) - Brown rice - Egg yolk - Apricot - Cauliflower
- Lamb - Buckwheat - Ghee - Banana - Broccoli
- Calf - Gari - Hemp seed oil - Blue berries - Fennel
- Wild game - Glutenfree grains - Coconut milk - Strawberries - Kale
- Millet - Coconut oil - Grapefruit - Cucumber
Poultry: - Pumpkin - Laxseed oil - Raspberries - Carots
- Chicken - Cassava - Nut oils (i.E. Walnut oil) - Honey melon - Cabbage
- Turkey - Quinoa - Olive oil (cold pressed) - Cherries - Leek
- Black rice - Omega-3 fish oils - Kiwi fruit - Swiss chard
Eggs: - Sweet potatoes - Tangerine - Peppers
- all variations possible - Yams Seeds: - Mango - Parsnip
- Hemp seeds - Melon - Mushrooms
Fish & seafood: - Vegetables - Umpkin seeds - Nectarine - Brussel sprouts
- Oysters - Sunflower seeds - Orange - Beetroot
- Trout - Sesame seeds - Peach - Lettuce
- Cod - Plum - Sauerkraut
- Salmon (Alaska) Nuts: - Grapes - Asparagus
- Mackerel - Cashews … - Spinach
- Octopus - Hazelnuts - Tomatoe
- Sardines - Macadamia nuts - Zucchini
- Shrimps - Almonds - Onion
- Zander - Brazil nuts …
- Pecan nuts
Plant based: - Pine nuts
- Quinoa - Pistachio
- Chlorella - Walnuts
- Beans & lentils - Nut butter

Portion size: Portion size: Portion size: Portion size: Portion size:
1-2 palms 1 palm hand full 2 pieces maximum/day unlimited
1-2 tablespoons (Oil) no fruits at all Green smoothies are
Options: 2-3 teaspoons a great choice

1 portion/day (Nut butter)

possible with every 2-3 teaspoons

meal (Coconut oil)

LIFE CHANGER:
2, 4, 6 weeks without Fry:
carbohydrates at all Ghee / Coconut oil / Butter

In all food categories it is necessary to buy premium quality: this is extremely important if you consume meats, poultry, eggs and fish. If possible buy local, grass fed or pasture raised and avoid all conventional products as they
contain hormones, antibiotics and other possible harmful substances. Beef should always be grass fed. Go for hormone and antibiotic free poultry. You should be able to find that quality at your local organic supermarket (i.e. whole
foods, trader joe´s) or farmers market. Fish is discussed controversial but it still made the category of the superfoods, because of its easily digested protein and it contains healthy omega-3 fatty acids. The latter is a very important
nutrient for our cells and for the development of our brain. To avoid the heavy metal problem only buy small fish like sardines and mackerels. Big fish like tuna and swordfish should be eaten in limited quantities and is best to be
avoided. Salmon is very rich in the anti-inflammatory omega-3 fatty acids - the best option is wild caught salmon.

14
Notes:

Food Design according to Dr. Dominik Nischwitz

Center for Biological Dentistry
Andreas Nischwitz Msc, Dr. Dominik Nischwitz

Heerweg 26, 72070 Tübingen

Phone + 49 7071 97 59 77
Fax + 49 7071 97 59 79
Mail info@[Link]
Web [Link]