Lots of plants, lil’ bit of everything else
Agrarians aren’t built for diet fads. Butter coffee and collagen? Nope. Carnivore? Nope. Keto? Not with animal fats. Vegan? Not a good fit either.
Although a plant forward template is their happy zone, Agrarians are in the camp that can handle all in moderation. They sit right in the middle of our fat scoring matrix which means they can eat some saturated fat, but shouldn’t make it a staple. The best option for finding a fat balance for Agrarians is to regularly run lab tests. If heart health metrics like LDL-P are in range, they know their fat intake is optimal. If these numbers creep high, they can dial it back until they’re back in the green.
The same can be said for Agrarians and carbs. Of course, with a name like Agrarian, these genotypes can handle some grains from time to time and will do a better job of handling the blood sugar spikes than some others, but this doesn’t mean they also shouldn’t be aware of their blood sugar numbers as well.
True to its name, this is a farmer’s market diet. Freshness of food is key for Agrarians because they are more likely to have issues clearing histamine. This doesn’t mean going down a histamine rabbit hole (you’ll get lost down there), but it does mean Agrarians will usually want to pass on leftovers, meal prep services, aged cheeses and meats, as well as fermented foods.
Most closely related diet: Nordic
Primary difference with Nordic: Nordic and Agrarian diet types will have similar scores for carbohydrate clearance and fat metabolism. The major difference between these two diets is with dairy. Agrarians can handle some dairy but have issues with histamine. By contrast, Nordic diet types have normal histamine scores, but are very likely lactose intolerant.
Biggest challenge: Like all of the diets in our system that flag high for histamine, Agrarians are tasked with figuring out for themselves which foods and lifestyle choices overflow their “histamine bucket.” If an Agrarian has seasonal allergies, they may notice foods they tolerated in a different location or at a different time of year are now off limits.
Red meat friendly? No pun intended, but on “rare” occasions Agrarians can celebrate with a small piece of grass fed beef. The trick is to limit saturated fat once Agrarians see an increase in heart health numbers like LDL-P and other inflammatory markers, a scenario likely to happen if they make beef a staple.
Keto friendly: No. Agrarians don’t deal well enough with dietary fats of any kind to go full Keto.
Carnivore diet friendly? Nope.
Does this diet type handle fermented foods? Likely, no. Agrarians tend to have poor histamine clearance and therefore want to limit or exclude fermented foods altogether.
What about pancakes and refined grains: Assuming the celiac genes look good, Agrarians can handle some high quality sourdough bread and even a pancake from time to time as they have strong carbohydrate clearance. Having said that, low quality grain and wheat products aren’t a good idea for anyone to include as a staple.
Go to breakfast: Buckwheat porridge with almond butter and a banana.