Chapter 18

Ancestral Good Food Diets

We cannot all return to our land—but we can return to the food of our land”

19.1: Food Is Not Neutral: The Power of Gene-Diet Matching

A traditional Okinawan diet is low in fat, high in sweet potatoes, and has little sugar. A traditional Inuit diet is high in fat, low in carbohydrates, and has no fruit at all. A Maasai diet is rich in milk and blood. These dietary traditions evolved alongside genes that adapted to specific nutrient profiles. When people abandon ancestral diets and adopt Western foods, their metabolism often suffers. Diabetes, obesity, fatty liver, and cancer emerge in populations that had little or none of these diseases in traditional settings.


19.2: Starch and the AMY1 Gene
Some populations have high AMY1 copy number, which allows for rapid breakdown of starch in the mouth. These groups—such as East Asians and some Mediterranean peoples—handle rice, lentils, and bread better than others. Low-AMY1 groups, like the Inuit, Yakut, and many Pacific Islanders, may be more prone to glucose spikes and insulin resistance from starchy foods.


19.3: Fat Tolerance and the FADS Gene Cluster

In cold-climate populations, such as Greenlandic Inuit and Northern Europeans, variants in the FADS gene cluster reduce the need to convert plant-based omega-3 and omega-6 into long-chain fats. These groups thrived on fish and animal fat. In contrast, South Asian and African populations often have high FADS activity and respond better to plant oils. Industrial seed oils, rich in omega-6 but devoid of omega-3, distort this balance and can fuel inflammation in those genetically sensitive.


19.4: Dairy Digestion and the LCT Gene

Lactase persistence—the ability to digest lactose in adulthood—is common in people of Northern European and East African descent. Others, including most East Asians, Indigenous Americans, and many Southeast Asians, lose this ability after infancy. For them, dairy can cause bloating, inflammation, and even raise insulin levels. Goat milk or fermented dairy like yogurt may be better tolerated in small amounts.


19.5: Fructose Sensitivity and GLUT5 / KHK Variants

Fructose is absorbed through the GLUT5 transporter and metabolized by KHK. Populations with highly active variants of these genes may absorb and metabolize fructose more rapidly, leading to ATP depletion, uric acid accumulation, and de novo lipogenesis. Pacific Islanders, South Asians, African Americans, and Native Americans often display early and aggressive signs of fructose-induced metabolic disease.


19.6. Uric Acid Transport and Risk of Gout and Kidney Disease

Variants in SLC2A9 and ABCG2 affect how efficiently uric acid is cleared from the body. Poor excretors are more susceptible to gout and kidney disease, especially under a modern diet rich in fructose, alcohol, and meat. These variants are more prevalent in Polynesian, African American, and Southeast Asian populations. What once may have offered a survival advantage in arid or fasting conditions now becomes a metabolic liability in the face of high-fructose exposure.


19.7: Designing a Culturally Rooted, Genetically Aligned Diet

For many Indigenous communities, reconnecting with ancestral foods is an act of resistance. From the Hopi in Arizona to Māori in New Zealand, food is more than sustenance—it is heritage, health, and healing. Traditional foods are often naturally low in fructose and high in fiber, protein, and healthy fats. Reclaiming food sovereignty is not nostalgia—it is survival. Colonization, globalization, and industrial marketing have displaced traditional crops and cooking methods, but the metabolic memory remains. Returning to ancestral staples is often the most scientifically defensible and culturally meaningful strategy to reverse disease.


19.9: Diaspora Case Studies: Eating Against Your Genes

The following real-world scenarios illustrate how individuals from different ancestral backgrounds encounter metabolic disease when traditional diets are abandoned. Each profile includes relevant genetic vulnerabilities and practical dietary solutions. These cases are sorted by region and ancestry.


19.10: Asian Genes

Chinese-Student in Vancouver
Genetic Traits: ALDH2 (Aldehyde dehydrogenase 2): Many East Asians carry an inactive ALDH2 variant, which impairs the metabolism of acetaldehyde—a byproduct of alcohol and some preservatives. This increases sensitivity not only to alcohol, but to additives common in bubble tea, ramen flavor packets, and packaged snacks. SLC2A9 (GLUT9) and KHK (Ketohexokinase): These genes affect fructose metabolism and uric acid regulation. East Asian populations are particularly susceptible to fructose-induced metabolic dysfunction, making her shift away from sweetened drinks and snacks to whole fruits and savoury broths highly protective. FTO and TCF7L2: These genes raise risk for visceral obesity and type 2 diabetes when diets are high in refined carbohydrates and sugar. AMY1 (Amylase 1 gene copy number): High-starch traditional diets (e.g., rice porridge, noodles) are better tolerated in individuals with higher AMY1 copy numbers, common in East Asia. However, ultra-refined instant starches (like packaged ramen) still overwhelm ancestral metabolic balance.
Risk: metabolic syndrome, obesity diabetes
Breakfast: • Warm congee with century egg and scallions, pickled mustard greens, jasmine tea (unsweetened)
Lunch: • Stir-fried bok choy with garlic, steamed fish with ginger and spring onion, brown rice or barley mix
Dinner: • Bone broth hot pot with mushrooms, tofu, and leafy greens, sweet potato noodles (glass noodles), fermented radish on the side

Filipino Nurse in Seattle
Genetic Traits: AMY1 (Amylase 1 gene copy number variation): Filipinos traditionally consumed high-starch diets, particularly from white rice. Many individuals from Southeast Asia have a high AMY1 copy number, allowing efficient starch digestion. However, modern ultra-processed starches and sugar-sweetened beverages overwhelm this adaptation, . SLC2A9 (GLUT9) and KHK (Ketohexokinase): These genes influence fructose metabolism and uric acid levels. Southeast Asian populations, including Filipinos, show higher susceptibility to gout and hyperuricemia, exacerbated by soft drinks and processed foods rich in high-fructose corn syrup..
Risk: Starch sensitivity, postprandial glucose spikes, high fructose conversion to fat, increased risk for fatty liver, insulin resistance, and visceral adiposity—especially when consuming sweetened drinks or processed carbs.
Recommended Meals
Breakfast: Soft-boiled egg with sautéed bok choy and garlic. Optional: small portion of grated green saba banana (unripe) sautéed in coconut oil for slow energy release. Avoid: pandesal, sweetened coffee, sugary spreads.
Lunch: Grilled milkfish (bangus) with laing (taro leaves simmered in coconut milk), sautéed leafy greens. Replace rice with steamed taro cubes or lightly seasoned cauliflower rice. Avoid white rice and minimize brown rice.
Dinner: Chicken tinola — gingery broth with green papaya and chili leaves. Serve with a side of steamed gabi (taro) or mung bean sprouts lightly stir-fried in coconut oil.
Avoid: canned fruit, sweet dipping sauces, or white bread with the meal. Avoid: Sugary condiments, sweetened coffee, white bread, canned fruit.

Hmong American Family in Minnesota
Genetic traits : • FTO: – Drives weight gain under processed diets; triggered by sugar and fried starches. • SLC2A9/KHK: – Fructose intolerance common in Southeast Asians; sweet drinks are metabolically toxic. • ALDH2: – Deficiency leads to low alcohol tolerance and reactivity to preservatives. • LCT: – Lactose intolerance near-universal; dairy-based processed snacks poorly tolerated. AMY1 :– Adapted to sticky rice and tubers; better than processed carbs.
Risk: metabolic syndrome, obesity.
Recommended Meals:
Breakfast: Sticky rice with hard-boiled egg and fresh herbs
Lunch: Lemongrass chicken with bitter melon and garlic greens
Dinner: • Fish soup with mustard greens; roasted sweet potato

Indonesian Migrant in the Netherlands
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene), common in Southeast Asian populations, promotes visceral fat accumulation, especially under high-fat, high-sugar modern diets.TCF7L2 (Transcription Factor 7-Like 2) present in many Southeast Asian populations, strongly linked to early-onset type 2 diabetes, even at low BMI. SLC2A9 (GLUT9) and KHK (Ketohexokinase) involved in fructose metabolism and uric acid regulation. Many Indonesians are genetically sensitive to high-fructose corn syrup (HFCS) and added sugars. LCT (Lactase gene) most Indonesians are lactose intolerant, having no ancestral tradition of dairy. FADS1/FADS2 (Fatty Acid Desaturase Genes), conversion of plant-based omega-3s. Traditional diets provided preformed fatty acids from fish and eggs, not seed oils so will be less efficient.
Risk: High uric acid under fructose load, lactose intolerance, impaired starch processing.
Recommended Meals:
Breakfast: Rice porridge with mung beans and turmeric.
Lunch: Gado-gado with boiled eggs and peanut sauce.
Dinner: Grilled fish with sautéed greens and fermented tempeh.
Avoid: Cheese, soda, bakery sweets, and white rice mixed with sugar.

A Japanese Office Worker in Sydney
Genetic Traits: ALDH2 (Aldehyde dehydrogenase 2): Many individuals of East Asian descent carry an inactive ALDH2 variant, leading to poor metabolism of alcohol and heightened sensitivity to acetaldehyde. This affects not only alcohol tolerance but also interactions with certain preservatives and fermented foods. AMY1 (Amylase 1 gene copy number): Traditional high-starch diets based on rice favor individuals with higher AMY1 copy numbers, a common trait in Japanese populations.. SLC2A9 (GLUT9) and KHK: These genes impact fructose metabolism and uric acid levels. Japanese individuals may experience elevated metabolic risk when exposed to sugary beverages and sauces. FUT2 (Secretor gene): This gene affects microbiome composition and B-vitamin absorption.
Risk: metabolic syndrome cancer
Recommended Meals:
Breakfast: • Miso soup with tofu and wakame, steamed rice with fermented pickles, green tea (unsweetened)
Lunch: • Grilled mackerel or salmon, side of spinach with sesame paste, rice ball (onigiri) with umeboshi (pickled plum)
Dinner: • Simmered daikon and chicken, bowl of brown rice, natto with mustard and scallions

Korean Airline Pilot based in Seoul
Genetic Traits: ALDH22 (rs671): Common among East Asians, this variant impairs alcohol metabolism and increases acetaldehyde exposure. Even trace alcohol in sauces or fermented condiments can elevate cancer risk. TCF7L2 (rs7903146): Impaired insulin secretion; amplified by Western foods. SLC30A8 (rs13266634): Affects zinc transport in pancreatic β-cells, reducing insulin granule formation; worsens glycemic response in low-zinc, high-sugar diets. FTO (rs9939609): Associated with elevated BMI, especially when exposed to high-fat, high-sugar processed foods. SLC2A9/KHK:Fructose intolerance risk; bubble tea and sweet bread are triggers. LCT: Most Koreans are lactose intolerant.
Risk: metabolic syndrome, diabetes, cancer
Recommended Meals:
Breakfast: Steamed multigrain rice (japgokbap), soft-boiled egg, and kimchi, green tea or barley water.
Lunch: Tofu stew (soondubu jjigae) with vegetables, seaweed salad, and fermented radish. brown rice base.
Dinner: Grilled mackerel with sesame spinach (sigeumchi namul), fermented soybean soup (doenjang guk), napa cabbage kimchi.

Tibetan monk in Dharamsala, India
Genetic Traits: FTO and TCF7L2: Tibetan populations traditionally consumed high-altitude, low-sugar, high-fat diets, and the introduction of sugar-sweetened beverages and processed noodles poses metabolic risk. LC2A9 (GLUT9) and KHK (Ketohexokinase): Fructose metabolism genes are highly relevant in populations unaccustomed to industrial sugar. FADS1/FADS2 (Fatty Acid Desaturase genes): In high-altitude environments, traditional reliance on animal fats (e.g., yak butter) provided essential preformed long-chain fatty acids, unlike the polyunsaturated seed oils now found in instant foods. LCT (Lactase gene): Most Tibetans have lactase persistence, a unique adaptation among East Asians, likely due to high-altitude pastoralism.
Risk: Metabolic syndrome, obesity, diabetes
Recommended Meals:
Breakfast: Roasted barley porridge (tsampa) with yak butter, salted tea with butter (unsweetened, traditional).
Lunch: Boiled potato and radish stew, steamed wild greens, barley flatbread with fermented pickles. Yak milk and butter tea are not only culturally significant but also metabolically appropriate.
Dinner: Vegetable soup with nettle, turnip, and black pepper, small portion of lentils or mung beans, wild plum or dried apricots (if seasonal)

Vietnamese-American Student in Houston
Genetic Traits; TCF7L2 (Transcription Factor 7-Like 2) influences insulin secretion and glucose metabolism. It is highly associated with increased risk of type 2 diabetes. FTO (Fat Mass and Obesity-Associated Gene) leads to visceral fat gain in high-calorie and high-sugar environments. SLC2A9 (GLUT9) and KHK (Ketohexokinase) affects fructose metabolism and uric acid levels with high intake of high fructose corn syrup (HFCS) LCT (Lactase gene). Most Vietnamese have lactose intolerance.. AMY1 (Amylase 1 gene copy number). Southeast Asians, including Vietnamese, tend to have moderately high AMY1 copy numbers, adapted to digesting starchy root crops and rice, however, this adaptation does not apply to highly refined starches like chips, cereal, or instant noodles. FADS1/FADS2 (Fatty Acid Desaturase genes) help convert short-chain to long-chain omega-3 fatty acids. ast and Southeast Asians often have less efficient variants, increasing inflammation risk when exposed to omega-6–rich seed oils (e.g., soybean, corn, canola).
Risk: obesity, gout, diabetes
Recommended Meals:
Breakfast: Small bowl of warm rice porridge with ginger, mushrooms, and green onion, fresh herbs (cilantro, Thai basil), unsweetened tea or soy milk
Lunch: Grilled fish or shrimp with broken rice or brown jasmine rice, steamed water spinach or bok choy with garlic, papaya or guava slices (unsweetened)
Dinner: Bun cha or pho with clear broth, lots of greens, and no added sugar, tofu, boiled eggs, or lean pork, coconut milk tapioca (che chuoi) — unsweetened or with monk fruit
Avoid: Sugary bubble tea, soda, white bread, milk tea with condensed milk, American fried snacks, ultra-processed noodles, and seed-oil fried meats.
19.11: South Asian Genes

Pakistani Taxi Driver in New York
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2): South Asians, including Pakistanis, have one of the highest global frequencies of risk variants for type 2 diabetes. These affect insulin secretion and glucose regulation, even at lower body weights. FTO (Fat mass and obesity-associated gene): This gene contributes to central adiposity and heightened appetite, especially under high-sugar, high-fat dietary conditions. MTHFR (Methylenetetrahydrofolate reductase): Variants of this gene are common in South Asians and affect folate metabolism and methylation pathways. Traditional Punjabi meals—rich in lentils, leafy greens, and spices like turmeric—provide critical nutritional support for this pathway. FADS1/FADS2 (Fatty Acid Desaturase genes): Returning to ghee and natural fats over omega-6–laden seed oils helps re-establish lipid balance in alignment with ancestral fat metabolism.
Risk: diabetes and cardiovascular risk with refined carbs and omega-6 heavy oils.
Recommended Meals:
Breakfast: Lentil dal with one whole-grain roti.
Lunch: Grilled chicken with spinach curry (saag).
Dinner: Okra sautéed with mustard seed and turmeric, served with yogurt.
Avoid: Paratha, biryani with ghee, sugary chai, fried snacks.

South Indian Software Engineer in London
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2): Strongly associated with type 2 diabetes, this gene is particularly relevant in South Asian populations, where carriers are prone to impaired insulin secretion and higher visceral fat accumulation—even at lower BMI. PPARG (Peroxisome proliferator-activated receptor gamma): Variants in this gene affect fat storage and insulin sensitivity. South Asians often carry risk alleles that contribute to central obesity and metabolic syndrome, even with modest weight gain. FTO (Fat mass and obesity-associated gene): Common in many populations but particularly impactful in South Asians, FTO variants increase susceptibility to weight gain and insulin resistance when consuming calorie-dense, low-fiber modern diets. AMY1: Despite rice being a staple, AMY1 copy number tends to be lower in many South Indians, making rapid starch digestion less efficient. Slow-digesting, fermented grains (like in dosa and idli) mitigate postprandial glucose spikes. MTHFR (Methylenetetrahydrofolate reductase): This gene affects folate metabolism. Traditional South Indian meals, often rich in lentils and leafy greens, support methylation pathways especially for those with MTHFR polymorphisms.
Risk: Inflammatory risk from seed oils, lactose intolerance, fatty liver under fructose load.
Recommended Meals:
Breakfast: Fermented dosa with coconut chutney.
Lunch: Drumstick sambar with red rice.
Dinner: Fish curry with tamarind and curry leaves.
Avoid: Milk sweets, fried fast food, sweetened lassi, deep-fried snacks.


Bangladeshi Grocery Clerk in Toronto
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2) strongly associated with type 2 diabetes, especially in South Asians, increases risk even at low or normal BMI due to impaired insulin secretion. FTO (Fat Mass and Obesity-Associated Gene), promotes visceral fat accumulation and reduced satiety in high-calorie food environments. SLC2A9 (GLUT9) and KHK fructose metabolism and uric acid clearance, heightened risk for gout, fatty liver, and kidney disease when exposed to high-fructose corn syrup (e.g., in soda, sweet yogurt drinks). LCT (Lactase gene) most Bangladeshis are lactose intolerant. FADS1/FADS2 affect the conversion of omega-3 precursors into long-chain forms.
Risk: Poor starch handling, central obesity, increased type 2 diabetes vulnerability.
Recommended Meals:
Breakfast: Spiced scrambled eggs with onions and tomatoes.
Lunch: Stewed lentils and lightly fried bitter gourd with mustard oil.
Dinner: Grilled tilapia with bottle gourd curry and mustard greens.
Avoid: White rice, sugary desserts, ultra-sweet tea, fried samosas


19.12: North American Arctic and Indigenous Genes

Cherokee (Eastern Woodland Tradition)
Genetic Traits: TCF7L2: Strongly linked to type 2 diabetes. FTO: Drives visceral fat accumulation and appetite dysregulation in ultra-processed food environments. Highly relevant in Cherokee populations undergoing dietary transition. SLC2A9 (GLUT9) and KHK: Regulate fructose metabolism and uric acid levels. These genes are easily overwhelmed by high-fructose corn syrup, sugary beverages, and processed snacks, increasing the risk of gout, fatty liver, and hypertension. LCT: Most Cherokee are lactose intolerant, with no ancestral dairy tradition. FADS1/FADS2: Traditional diets relied on wild game, nuts, and seeds—providing preformed fats. These genes may be less efficient in converting seed oils, making modern vegetable oils inflammatory for this group.
Risk: fatty liver, gout, hypertension, diabetes
Breakfast: Boiled hominy with foraged greens (e.g., ramps or pokeweed, sautéed in duck or deer fat), toasted walnuts or hickory nuts, unsweetened herbal tea (e.g., sassafras or sumac berry)
Lunch: Three Sisters stew (corn, beans, squash) with turkey or venison, roasted sweet potato, wild greens salad with sunflower seed oil
Dinner: Hickory-smoked fish or rabbit, stone-ground cornbread (unsweetened), berries with unsweetened acorn mush for dessert
Avoid: processed foods, sugar in any form especially HFCS

Cree Family on Hudson Bay, Manitoba
Genetic Traits: SLC2A9 (GLUT9) and KHK (Ketohexokinase): Indigenous North American populations exhibit a high genetic sensitivity to fructose, with increased risk for gout, insulin resistance, and fatty liver when exposed to processed sugar and high-fructose foods.. FTO and TCF7L2: These genes contribute to obesity and type 2 diabetes risk, particularly when rapid dietary changes occur. CETP (Cholesteryl Ester Transfer Protein): Variants affecting HDL metabolism may contribute to the high rates of cardiovascular disease seen in Indigenous communities under modern diets.. LCT (Lactase gene): Most Indigenous Canadians have lactose intolerance, having no ancestral tradition of dairy..
Risks: fatty liver, diabetes, obesity, gout, renal failure, athersoclerosis.
Suggested Meals:
Breakfast: Smoked lake fish and boiled wild rice, hand-harvested blueberries (seasonal), • Labrador tea
Lunch: Moose stew with root vegetables, baked bannock made with stone-ground flour and lard (no sugar), water or spruce tip tea
Dinner: Pan-fried whitefish. boiled potatoes and steamed cabbage, berry compote (unsweetened) or dried Saskatoon berries

Inuit Elder in Seattle
Genetic Traits: FADS1/FADS2 (Fatty Acid Desaturase Genes) Inuit populations carry unique variants that downregulate conversion of plant-based fats because their traditional diet supplied abundant preformed omega-3s from marine mammals and cold-water fish. Diets high in omega-6 seed oils (soybean, canola, corn) disrupt inflammatory balance. LCT (Lactase gene) Lactose intolerance is nearly universal among Inuit FTO strongly associated with visceral fat accumulation when exposed to high-carbohydrate, high-calorie modern diets. SLC2A9 (GLUT9) and KHK regulate fructose and uric acid metabolism; Inuit have low historical exposure to fructose. HFCS increase risk for gout, fatty liver, and kidney disease.
Risk: Glucose intolerance from refined starches, inflammation from omega-6 seed oils, fatty liver from sugar exposure.
Recommended Meals:
Breakfast: Scrambled eggs with smoked salmon and seaweed.
Lunch: Caribou or venison stew with root vegetables.
Dinner: Grilled halibut with wild greens and seal oil (or olive oil as substitute).
Avoid: Soda, white bread, breakfast cereals, industrial oils.

Navajo Teen in Southern Arizona
Genetic Traits: TCF7L2: Strongly associated with diabetes risk, exacerbated by refined carbohydrates and low-fiber modern foods. FTO: Drives central obesity and impaired hunger regulation in modern ultra-processed environments. SLC2A9 (GLUT9) and KHK: Heightened risk for fructose-induced uric acid buildup, leading to gout, hypertension, and renal injury, especially with soft drinks and sweet snacks. LCT: Like other Native populations, the Navajo are typically lactose intolerant; traditional diets had no dairy until colonization. FADS1/FADS2: Traditional use of animal fats (mutton, venison) aligns better than industrial seed oils, which may drive inflammation.
Risk: High-fructose corn syrup leads to gout, insulin resistance, and abdominal obesity.
Recommended Meals:
Breakfast: Blue corn mush (nixtamalized) with juniper ash for calcium, pinon nuts or sunflower seeds, unsweetened Navajo tea (greenthread)
Lunch: Mutton and bean stew, roasted squash and corn, wild spinach (quelites) with garlic and chili
Dinner: Grilled venison or rabbit, baked cornmeal flatbread (naaníish), sliced prickly pear fruit or dried apricots (no added sugar).
Avoid: Soda, energy drinks, convenience-store snacks, fry bread with sugar.

Ojibwe College Student in Minneapolis
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2), strongly associated with type 2 diabetes, even at normal body weight, common in Indigenous North American populations due to low historical exposure to refined carbohydrates. processed sugars, sweetened drinks, and refined grains rapidly promote insulin resistance. FTO (Fat Mass and Obesity-Associated Gene) promotes visceral fat accumulation and appetite dysregulation in environments rich in ultra-processed foods. Fast food, processed snacks, and cafeteria-style meals increase obesity risk. SLC2A9 (GLUT9) and KHK regulate fructose metabolism and uric acid clearance. Many Indigenous individuals are genetically sensitive to high-fructose corn syrup. LCT (Lactase gene) Most Ojibwe are lactose intolerant, with no ancestral dairy consumption. FADS1/FADS2Ancestral diets provided preformed omega-3s from wild fish, game, and seeds (e.g., sunflower, pumpkin). Modern Risk: Seed oil–based processed foods increase inflammatory risk.
Risk: Fructose-induced metabolic syndrome, dairy intolerance, rapid weight gain under processed diets.
Recommended Meals:
Breakfast: Wild rice porridge with crushed walnuts and no sweeteners.
Lunch: Bison burger with sautéed squash and wild mushrooms.
Dinner: Roasted trout with chokecherry glaze and corn-on-the-cob.
Avoid: Cheese pizza, soda, sugary peanut butter, powdered drink mixes.


19.13: Middle Eastern & North African Genes

Egyptian Nurse in Dubai
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common in North African and Middle Eastern populations. strongly associated with appetite dysregulation, visceral adiposity, and resistance to weight loss under modern food environments. TCF7L2 (Transcription Factor 7-Like 2), strongly associated with type 2 diabetes, even at lower BMI thresholds, Processed foods, sugary beverages, and sweet desserts (e.g., basbousa, sweetened milk drinks) push insulin resistance rapidly. LCT (Lactase gene) low lactase persistence in most Egyptians SLC2A9 (GLUT9) and KHK (Ketohexokinase) regulate fructose metabolism and uric acid clearance. North African populations may be especially sensitive to hyperuricemia under Westernized diets. FADS1/FADS2 affect the ability to synthesize long-chain omega-3s from seed oils. Egyptian ancestry favors preformed fats from eggs, lamb, and fish, not industrial oils. Fried street food cooked in seed oils (e.g., falafel, sambousek) increases inflammation and cardiovascular risk.
Risk: Metabolic overload under refined oils and sugar, poor dairy tolerance.
Recommended Meals:
Breakfast: Ful medames with tahini and hard-boiled egg.
Lunch: Grilled liver or fish with molokhia and rice.
Dinner: Okra stew with beef and a tomato base, served with brown rice.
Avoid: Sweet pastries, sugary drinks, sweetened yogurt.

Iranian-Family in San Diego, USA.
Genetic Traits: TCF7L2 (rs7903146): Strong diabetes risk with high white rice intake. • SLC30A8 (rs13266634): Affects insulin processing; exacerbated by zinc-deficient and sugary diets. FADS1 (rs174537): Lower synthesis of EPA/DHA from plant oils; omega-3 deficiency worsens inflammation. PNPLA3 (rs738409): Increases susceptibility to NAFLD, especially under high fructose intake. APOE ε4: Higher Alzheimer’s risk under Westernized fat intake.
Risk: fatty liver, obesity, diabetes, atherosclerosis
Recommended Meals:
Breakfast: Barley porridge, cinnamon and crushed walnuts,
Lunch: Lentil and spinach stew (ghormeh sabzi). brown rice.
Dinner: Grilled eggplant with garlic yogurt, mixed herb salad.

Lebanese Cook in El Salvador
Genetic Traits: APOA5 (rs662799): Elevates triglyceride levels with sugar- and fat-rich diets. MTHFR (rs1801133, C677T): Reduced folate metabolism; modern diets low in greens and high in refined grains increase methylation stress. FTO (rs9939609): Exacerbates fat accumulation when exposed to calorie-dense, nutrient-poor foods.
Risk: Fructose-induced fatty liver and visceral fat accumulation, lactose sensitivity.
Recommended Meals:
Breakfast: Labneh with cucumbers, olives, and za’atar on whole grain flatbread.
Lunch: Mujaddara (lentils and bulgur) with grilled eggplant and lemon tahini.
Dinner: Roast chicken with garlic, sumac, and roasted vegetables.
Avoid: Pupusas filled with cheese and sugar, soda, sweetened tamarind drinks.

Moroccan IT Consultant in Paris
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene),common in North African populations, associated with visceral fat accumulation, reduced satiety, and increased susceptibility to weight gain in obesogenic environments. TCF7L2 (Transcription Factor 7-Like 2), prevalent in North African populations, strongly associated with type 2 diabetes, especially under conditions of high sugar and low fiber intake. SLC2A9 (GLUT9) and KHK (Ketohexokinase) genes involved in fructose metabolism and uric acid excretion. Many North Africans are genetically prone to hyperuricemia and gout when exposed to fructose-rich diets. LCT (Lactase gene), lactose intolerant. FADS1/FADS2 (Fatty Acid Desaturase Genes), North African variants may have reduced efficiency in converting plant omega-3s, especially in low-seafood diets. High intake of omega-6–rich seed oils (sunflower, soybean) in fried or packaged foods may lead to inflammation and cardiovascular risk.
Risk: Increased insulin resistance, starch sensitivity, poor dairy tolerance.
Recommended Meals:
Breakfast: Boiled egg with olives and mint tea (unsweetened).
Lunch: Grilled sardines with tomato salad and lentils.
Dinner: Lamb tagine with turnips and carrots, no dried fruit.
Avoid: Couscous with raisins, sweetened mint tea, cakes soaked in syrup.

A Turkish Family in Berlin
Genetic Traits: LCT (Lactase gene): Many Turks exhibit partial lactase persistence. FADS1/FADS2 (Fatty Acid Desaturase genes): ancestral FADS variants, making preformed omega-3s and monounsaturated fats (from olive oil, lamb, and dairy) essential for maintaining anti-inflammatory balance. TCF7L2 and FTO: These genes are increasingly relevant in Turkish diaspora communities exposed to European processed foods, contributing to diabetes and obesity risk. SLC2A9 (GLUT9): Fructose sensitivity through this uric acid transporter gene becomes significant when sugar-sweetened beverages and processed sweets replace traditional drinks like ayran and meals with naturally savory profiles.
Risk: metabolic syndrome, obesity, diabetes, atherosclerosis
Recommended Meals:
Breakfast: Cucumbers, tomatoes, olives, and boiled eggs, aged white cheese (beyaz peynir), fresh mint or sage tea.
Lunch: Lentil soup (mercimek çorbası), stuffed vegetables (dolma), yogurt with garlic and dill
Dinner: Grilled lamb kebabs with roasted eggplant, bulgur pilaf, stewed green beans in tomato sauce


19.14: African Genes

African American Office Worker in Atlanta
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common in African-American populations, associated with visceral fat accumulation and appetite dysregulation, especially under high-fat, high-sugar diets. TCF7L2 (Transcription Factor 7-Like 2), affects insulin secretion and glucose regulation. strongly linked to type 2 diabetes, even at lower body weights. SLC2A9 (GLUT9) and KHK (Ketohexokinase) fructose metabolism and uric acid regulation. Variants common in African ancestry may impair uric acid clearance, increasing risk of gout and kidney disease. LCT (Lactase gene) Most African-Americans are lactose intolerant, with no ancestral history of dairy consumption. FADS1/FADS2 (Fatty Acid Desaturase Genes) African ancestry less efficient at converting plant-based omega-3s
Risk: Increased susceptibility to metabolic syndrome, gout, fatty liver, insulin resistance.
Recommended Meals:
Breakfast: Boiled eggs with sautéed kale and sweet potato.
Lunch: Grilled chicken with black-eyed peas and collard greens.
Dinner: Catfish with okra-tomato stew and brown rice.
Avoid: Soda, sweet tea, biscuits, processed snacks, corn syrup-based sauces.

Ethiopian Jewish Family in Tel Aviv
Genetic Traits: LCT (Lactase gene): Most Ethiopians are lactose intolerant, having no historical tradition of dairy farming. Their ancestral diet is based on plant proteins, fermented grains, and legumes. FTO and TCF7L2: These genes are strongly linked to obesity and type 2 diabetes AMY1 (Amylase 1 gene copy number):. FADS1/FADS2 (Fatty Acid Desaturase genes): Ethiopian diets traditionally include legumes, oils, and seeds rather than marine fats. FADS variants may affect conversion efficiency of omega-3 precursors, so consuming anti-inflammatory herbs and spices (e.g., berbere) and avoiding inflammatory seed oils is protective.
Risk: Good adaptation to fermented grains and lean meats, vulnerable to sugar and oil-based UPFs. The traditional Ethiopian diet is rich in complex, slowly digested starches like teff. Processed starches and added sugars in modern snacks overwhelm this balance.
Recommended Meals:
Breakfast: Kinche (cracked wheat porridge) with clarified butter, injera made from teff with scrambled egg and sautéed onions, fenugreek tea (unsweetened), sliced cucumber or tomato
Lunch: Injera with lentil stew (misir wat) and steamed greens, shiro wat (chickpea flour stew), steamed kale or collard greens with garlic.
Dinner: Lamb tibs with garlic, onion, and green peppers, atakilt wat (spiced cabbage, carrot, and potato)
Avoid: Sodas, fried snacks, American fast food, sweetened yogurts.

Maasai Teenager in Nairobi
Genetic Traits: LCT (Lactase gene): The Maasai have one of the highest rates of lactase persistence globally, due to strong evolutionary pressure from a pastoralist, milk-based diet. Continued consumption of raw or fermented cow’s milk supports both cultural continuity and biological compatibility. FADS1/FADS2 (Fatty Acid Desaturase genes): These genes influence the body’s ability to convert omega-3 and omega-6 fatty acid precursors into long-chain forms. Traditionally high-fat diets from livestock sources may interact favorably with a FADS profile, whereas seed oils (like those used in fried dough and chips) may promote inflammation if consumed excessively. SLC2A9 (GLUT9): With rising soda and sugar intake in urban Kenya, the GLUT9 uric acid transporter gene becomes relevant. Carriers of certain variants may be at higher risk for hyperuricemia and gout when exposed to high-fructose diets.
Risk: gout, metabolic syndrome, diabetes with processed foods and fructose
Recommended Meals:
Breakfast: Whole milk warmed with cinnamon, boiled egg or leftover beef, sorghum or millet porridge (unsweetened, or mildly spiced)
Lunch: Grilled beef or goat meat, stewed indigenous greens (sukumawiki or amaranth), finger millet ugali or maize
Dinner: Bone broth with marrow, onions, and wild herbs, pumpkin or cassava boiled and served with fat drippings, herbal tea (lemongrass or hibiscus)

San (Khoisan from Kalahari) Elder Living in Johannesburg
Genetic traits: LCT (ancestral variant): No dairy exposure historically. FTO (rs9939609): Genetic susceptibility to rapid weight gain in obesogenic environments. SLC2A9 (rs1014290): Influences uric acid levels; processed meat and soda increase gout and kidney risk.
Risk: fatty liver, obesity gout. Western milk causes digestive issues
Meal Recommended Meals:
Breakfast: Ground pumpkin seed porridge with wild berries (or substitute with unsweetened millet porridge).
Lunch: Grilled ostrich or lean beef with cooked marogo (wild spinach) and squash.
Dinner: Baked sweet potato with roasted mopane worms or lentils and traditional bush herbs.

Somali Family in Minneapolis
Genetic traits: LCT (Lactase gene): Many Somalis have high rates of lactase persistence, an adaptation to pastoralist traditions involving camel and cow milk. Fermented dairy and ghee are metabolically appropriate, while ultra-processed dairy or sweetened milk-based drinks may be less suitable. FADS1/FADS2 (Fatty Acid Desaturase genes): Traditional Somali diets included animal fats, wild herbs, and seafood along coastal regions. FADS variants common in East Africans benefit from preformed omega-3s and fats from ghee, camel meat, and nuts, while processed seed oils (like canola) may promote inflammation if consumed in excess. TCF7L2 and FTO: These genes are highly relevant in Somali diaspora communities facing rapid dietary transition, with increasing incidence of type 2 diabetes and central obesity.. SLC2A9 (GLUT9): As with many East African populations, genetic sensitivity to fructose and uric acid buildup is heightened in the presence of high-fructose corn syrup and sugary drinks.
Risk: obesity gout, diabetes.
Recommended meals:
Breakfast: Anjero (fermented flatbread) with a smear of ghee or olive oil, boiled egg with chili sauce, somali spiced tea (shaah) without sugar
Lunch: Stewed goat or chicken with xawaash spices, basmati rice with raisins and sautéed onions, cabbage and carrot slaw with lemon. Reducing sugar in tea and swapping snacks for dates and roasted legumes supports metabolic health
Dinner: Lentil soup with ginger and garlic, small portion of injera or maize flatbread, fresh dates or papaya

Yoruba Entrepreneur in Lagos
Genetic Traits: APOE ε4: Common in West African populations; increases cardiovascular and Alzheimer’s risk when paired with Western fats. PNPLA3 (rs738409): Associated with NAFLD and NASH, especially under high-fructose exposure. FTO (rs9939609): Obesity risk multiplies with sugar-laden fast food.
Risk: Inflammation from omega-6 seed oils, gout risk under fructose load, some starch tolerance. Fatty liver
Recommended Meals:
Breakfast: Boiled yam with palm oil and spinach.
Lunch: Okra soup with smoked fish and fermented cassava (fufu).
Dinner: Goat stew with plantains and bitterleaf.
Avoid: Soft drinks, instant noodles, industrial vegetable oil, sweetened breads.
19.15: Caribbean Genes

Haitian Security Guard in Montreal
Genetic Traits: SLC2A9 (GLUT9) and KHK (Ketohexokinase): Individuals of African and Afro-Caribbean descent often exhibit high sensitivity to fructose, placing them at increased risk for gout, fatty liver, and metabolic syndrome when exposed to sugary beverages and processed foods.. FTO and TCF7L2 genes heighten the risk of obesity and type 2 diabetes, particularly in diasporic populations exposed to high-glycemic processed starches such as boxed macaroni. LCT (Lactase gene): Most Haitians are lactose intolerant, having no ancestral tradition of dairy farming. FADS1/FADS2 (Fatty Acid Desaturase genes): Afro-Caribbean diets traditionally provided preformed fats from fish, coconut oil, and saltfish. These match well with ancestral FADS profiles, whereas modern omega-6–rich seed oils from processed snacks may increase inflammation.
Risk: Fatty liver, obesity, insulin resistance diabetes when exposed to processed sugars.
Recommended Meals:
Breakfast: Saltfish with boiled plantains and avocado.
Lunch: Black bean stew with pumpkin and green papaya.
Dinner: Grilled mackerel with okra and callaloo.
Avoid: Sugary breakfast cereals, fruit punches, fried dough snacks, condensed milk.

Trinidadian-American Pharmacist in Miami
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common across African and South Asian ancestries, increases visceral fat gain, especially with ultra-processed, high-calorie diets. TCF7L2 highly prevalent in South Asian and Afro-Caribbean populations, strongly associated with type 2 diabetes at relatively low BMI. SLC2A9 (GLUT9) and KHK regulate fructose metabolism and uric acid excretion. Inherited risk of gout, fatty liver, and kidney issues when exposed to soda, sweet juices, and HFCS-laced snacks. LCT (Lactase gene) usually lactose intolerant. FADS1/FADS2 vary depending on ancestry mix, but are often less efficient in omega-3 conversion.
Risk: High risk for diabetes, obesity, gout, and inflammatory disease in the presence of Western ultra-processed foods. Returning to a Trinidadian heritage diet — built around callaloo, lentils, fresh fish, root vegetables, and coconut — supports genetic health
Recommended Meals:
Breakfast: Stewed pigeon peas with pumpkin and cassava.
Lunch: Curry goat with channa and sautéed spinach.
Dinner: Baked snapper with callaloo and coconut oil.
Avoid: Soft drinks, tamarind balls, macaroni pie, sweet buns.

Jamaican Grandmother in Toronto
Genetic Traits: SLC2A9 (GLUT9) and KHK (Ketohexokinase): Caribbean populations show high vulnerability to fructose-induced metabolic dysfunction, including gout, hypertension, and fatty liver, especially when exposed to sugary beverages and ultra-processed snacks.. FTO and TCF7L2: These genes are strongly associated with obesity and diabetes, particularly in Afro-Caribbean populations undergoing dietary transitions.. LCT (Lactase gene): Many individuals of Afro-Caribbean descent are lactose intolerant.. FADS1/FADS2 (Fatty Acid Desaturase genes): Traditional consumption of marine fats and ruminant meats like goat and oxtail provides preformed long-chain omega-3s and anti-inflammatory support, particularly beneficial for individuals with ancestral FADS variants.
Risk: Fructose-induced fatty liver, obesity, diabetes
Recommended Meals:
Breakfast: Callaloo with green banana and ackee.
Lunch: Brown stew fish with carrots and dasheen.
Dinner: Cow foot soup with chocho and thyme. Coconut water.
Avoid: Sugary sodas, hard dough bread, sweetened peanut punch.

Puerto Rican American Family in Florida.
Genetic Traits: TCF7L2 – Very common in Caribbean Latino populations; sharply elevates diabetes risk with refined starch. FTO – Drives weight gain in energy-dense, low-fibre environments. SLC2A9 (rs1014290): Influences uric acid reabsorption – Fructose overload from soda and juice worsens uric acid buildup and kidney stress. LCT – Lactose intolerance common; sugary milk-based drinks like café con leche are problematic. FADS1 (rs174550): Affects conversion of omega-3 precursors to active EPA/DHA; modern diets lack long-chain omega-3s. – Traditional coconut, pork, and fish fats are better metabolized than soybean or canola oil.
Risk: fatty liver, diabetes
Recommended Meals:
Breakfast: Boiled green banana with egg and avocado.
Lunch: Stewed black beans, grilled chicken or low-roasted pork shoulder (pernil). brown rice, coconut
Dinner: Baked bacalao (salt cod) with sweet potato and salad, or grilled snapper; sautéed okra with garlic; sweet plantain baked, not fried


19.16: European Genes

Ashkenazi Jewish family in New York.
Genetic Traits: LCT (Lactase gene): Lactase persistence is variable in Ashkenazi Jewish populations. FTO and TCF7L2: These genes are associated with obesity and type 2 diabetes, especially in populations transitioning from low-sugar, high-fibre ancestral diets to modern processed foods. SLC2A9 (GLUT9): Sugar consumption can strain fructose metabolism pathways, increasing uric acid and inflammation. MTHFR (Methylenetetrahydrofolate reductase): relatively common among Ashkenazi Jews—affect folate metabolism and methylation. Traditional dishes rich in beets, liver, and leafy greens help support these pathways naturally.
Risk: metabolic syndrome, obesity, diabetes
Recommended Meals:
Breakfast: Buckwheat kasha with butter and sea salt, soft-boiled egg, black coffee or herbal tea
Lunch: Pickled herring with onions, beet salad with horseradish, homemade rye bread
Dinner: Chicken soup with vegetables and dill (not bouillon-based), matzo ball or barley, stewed cabbage or roasted carrot and parsnip

Catalan Family in Miami.
Genetic Traits: FADS1/FADS2 (Fatty Acid Desaturase genes): Catalan and broader Mediterranean populations often carry efficient FADS variants, benefiting from diets rich in olive oil, oily fish, and nuts. Their traditional intake of EPA/DHA from sardines and monounsaturated fats from almonds and olive oil aligns with strong anti-inflammatory and cardiovascular benefits. LCT (Lactase gene): Lactase persistence is moderately common in Iberian populations, but sweetened American dairy products (e.g., flavored yogurts) may still exceed tolerable sugar loads.. SLC2A9 (GLUT9): Although not as pronounced as in other populations, sugar intake through cereals and pastries can still overwhelm fructose-processing capacity, leading to uric acid–related issues over time. Keeping coca pastries to holidays reflects a culturally rooted and metabolically protective restraint. TCF7L2: This gene, associated with type 2 diabetes risk, is found in diverse European populations.
Risk: obesity fatty liver, diabetes, Omega 3 and Omega 6 imbalance
Recommended Meals:
Breakfast: Pa amb tomàquet (sourdough rubbed with tomato and olive oil), boiled egg or slice of Manchego cheese. black coffee or herbal infusion. • Replacing refined American cereals with high-fiber traditional foods like white beans, whole-grain bread, and vegetables supports long-term glycemic stability.
Lunch: White bean and chard stew, sardines or anchovies in olive oil, escalivada (roasted eggplant and peppers)
Dinner: Lentils with garlic and rosemary, grilled chicken thigh, artichoke hearts with lemon

French Canadian Family in Rural Québec.
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2): relatively common in French Canadian populations, particularly those descended from small founder groups increasedsthe risk of diabetes. FTO (Fat mass and obesity-associated gene): This gene variant drives weight gain and appetite dysregulation. LCT (Lactase gene): Most French Canadians are lactase persistent. FADS1/FADS2 (Fatty Acid Desaturase genes): These genes affect the conversion of plant oils into long-chain omega-3s. Traditional French Canadian diets—rich in pork fat, fish, and eggs—supplied fats already in usable forms, which are metabolically superior to modern seed oils (like corn or canola). SLC2A9 (GLUT9): plays a central role in uric acid–related hypertension and kidney strain, especially when clean water is replaced by sugary beverages.
Risk: fatty liver, obesity, uric acid related diseases, hypertension, diabetes.
Recommended Meals:
Breakfast: Buckwheat porridge (sarrasin) cooked in water or milk, topped with sunflower seeds and a touch of cinnamon. plain yogurt with unsweetened apple compote or fresh berries (in season). unsweetened chicory root or dandelion root tea or black coffee without sugar.
Lunch: Soupe aux pois (split pea soup) made with onions, carrots, herbs, and a ham bone or smoked turkey neck, rye bread or sourdough, preferably fermented at home or from a local bakery, pickled cabbage or beets (naturally fermented, not vinegar-packed)
Dinner: Baked trout or lake fish with herbed mustard crust, steamed or roasted turnips, parsnips, and carrots with olive oil or duck fat, bean and barley pilaf with garlic and rosemary, wild blueberry tea or unsweetened berry compote for dessert


Greek Family in Melbourne
Genetic Traits: LCT (Lactase gene): Many Greeks have partial lactase persistence, especially for fermented dairy products like feta and yogurt. These are well-tolerated and integral to the Mediterranean diet, whereas milk-heavy processed foods may pose challenges. FADS1/FADS2 (Fatty Acid Desaturase genes): Greeks traditionally consumed a diet rich in monounsaturated fats (olive oil) and omega-3s from seafood, which interacts favourably with FADS variants. TCF7L2 and FTO: These genes are relevant in modern Greek-descended populations, where urban diets high in sugar and processed starches have increased rates of metabolic syndrome. Traditional meals like fasolada (bean stew) and village salads mitigate these risks through fibre, protein, and healthy fat balance. SLC2A9 (GLUT9): While Mediterranean populations traditionally consumed low-fructose, whole-food diets, the modern increase in sugary snacks and drinks has made uric acid regulation genes like GLUT9 more relevant. Replacing processed sweets with figs and fruit in moderation respects this metabolic threshold.
Risk: Obesity, metabolic syndreome, diabetes, atherosclerosis
Recommended Meals:
Breakfast: Full-fat Greek yogurt with walnuts and seasonal fruit (no honey). wholegrain barley rusk with olive oil and tomato, black coffee or mountain tea
Lunch: Fasolada (white bean soup with carrot, celery, and olive oil), Village salad with cucumber, olives, tomato, and feta, small slice of sourdough
Dinner: Grilled sardines or lamb chops, braised greens (horta) with lemon, roasted eggplant with garlic and olive oil. Baclava is special treat and not part of a daily diet.

Italian-American Teacher in Boston
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common in Southern European populations, especially from the Mediterranean basin, increases appetite, caloric retention, and visceral fat gain in the presence of ultra-processed foods. TCF7L2 found in European populations and associated with increased type 2 diabetes risk, particularly when refined sugars and low-fiber foods dominate the diet. LCT (Lactase gene) Lactase persistence is common in Italians FADS1/FADS2 genes influence the conversion of plant-based omega-3s to long-chain EPA/DHA. Italians traditionally obtained omega-3s from sardines, anchovies, tuna, and shellfish — and not from seed oils. Overuse of omega-6 seed oils (sunflower, corn) disrupts fatty acid balance.
Risk: Well adapted to whole grains and fermented dairy, vulnerable to UPFs and fructose beverages.
Recommended Meals:
Breakfast: Plain Greek yogurt with fresh figs and walnuts.
Lunch: Farro salad with olives, arugula, and grilled chicken.
Dinner: Eggplant parmesan (light cheese) with tomato and basil sauce.
Avoid: Sweetened marinara, soda, and processed deli meats.

Polish Construction Worker in Chicago
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common in Eastern European populations, strongly associated with visceral fat accumulation, increased appetite, and risk for obesity when exposed to high-calorie, ultra-processed modern diets. AMY1 (Amylase Gene Copy Number) typically have moderate-to-high AMY1 copy numbers, adapted for starchy traditional foods like potatoes, rye, and barley. Overconsumption of refined starches like white rolls, cookies, and pastries overwhelms this adaptation. LCT (Lactase gene, partial lactase persistence; raw milk may cause issues, but fermented dairy (e.g., kefir, sour cream, cheese) is usually well tolerated. FADS1/FADS2 aff ect omega-3 metabolism. Overreliance on seed oils (sunflower, corn, soybean) in fried or processed foods may promote inflammation.
Risk: High risk for obesity, insulin resistance, and inflammation under modern diets high in refined starch, sugar, and seed oilsRecommended Meals:
Breakfast: Soft-boiled egg with rye bread and radishes.
Lunch: White bean soup with dill and smoked sausage (small portion).
Dinner: Roast pork loin with cabbage and sauerkraut.
Avoid: Packaged sweets, jam-filled pastries, sweetened kefir.

Russian Emigre Living in Thailand.
Genetic Traits; FTO – Common in Eastern European populations; increases appetite and predisposition to central obesity under high-calorie, processed diets. APOE ε4 – Moderate prevalence; raises risk for cardiovascular disease and Alzheimer’s, especially with high saturated fat intake. SLC2A9 – Found in northern populations; may elevate gout risk when uric acid clearance is impaired by sugary or purine-heavy diets.
Risks: obesity, gout, atherosclerosis
Recommended Meals:
Breakfast: Buckwheat porridge with chia and plain yogurt; unsweetened black tea.
Lunch: Grilled fish with green papaya salad (som tam, without sugar), and brown rice.
Dinner: Stir-fried vegetables with tofu and mushrooms; small portion of soba noodles; herbal tea.

Sámi Family in Northern Sweden
Genetic Traits: FADS1/FADS2 (Fatty Acid Desaturase genes): Traditional diets high in marine omega-3s and animal fats, including reindeer and cold-water fish. LCT (Lactase gene): Sámi traditionally consumed little to no dairy. Fermented or aged dairy products (like cheese) may be tolerated, but high-lactose processed milk drinks are less suited to their ancestral biology. SLC2A9 (GLUT9) and KHK (Ketohexokinase): The traditional diet’s absence of refined sugar and its reliance on low-fructose berries like cloudberries was metabolically ideal. FTO and TCF7L2: These genes impact energy regulation and diabetes risk, especially when traditional high-protein, low-carb diets are replaced with refined carbohydrates and sugars.
Risk: obesity and diabetes
Breakfast: Smoked reindeer meat slices, barley porridge with bilberries (no added sugar), pine needle or spruce tip tea
Lunch: Salted fish with boiled potatoes and dill, turnip and beet salad, flatbread made with rye and reindeer fat
Dinner: Reindeer stew with mushrooms and onions, wild greens sautéed in animal fat

Scandinavian in Oslo—or Minneapolis.
Genetic Traits: CT (Lactase gene): Northern Europeans, particularly Scandinavians, have some of the highest rates of lactase persistence worldwide allowing lifelong digestion of dairy,. FADS1/FADS2 (Fatty Acid Desaturase genes): Many Scandinavians carry variants that are efficient at converting plant-based omega-3 precursors into EPA/DHA, but traditional diets rich in marine omega-3s (e.g., pickled herring, cod liver) remain especially protective, particularly in cold climates with limited sunlight and vitamin D. SLC2A9 (GLUT9): Modern sugar intake has challenged uric acid balance even in genetically resilient populations.. CETP (Cholesteryl Ester Transfer Protein): This gene influences HDL metabolism. The traditional Nordic diet—with healthy fats from fish and limited seed oils—interacts favorably with CETP variants.
Risk: obesity, gout, atherosclerosis
Recommended Meals:
Breakfast: Rye crispbread with boiled egg and smoked salmon, kefir or plain yogurt with berries, black coffee or herbal infusion
Lunch: Open-faced rye sandwich (smørrebrød) with liver pâté, pickles, and cucumber, beet salad with dill, sparkling water
Dinner: Baked cod or pickled herring, boiled potatoes with dill and butter, steamed cabbage or root vegetables. Returning to preserved meats, wild berries, and smoked fish supports ancestral metabolic pathways.

Scottish Retiree in Florida
Genetic Traits: High lactase persistence, high AMY1, moderate FTO obesity risk. Another gene, UCP1, a cold survival gene, is activated at temperatures below 17 degrees centigrade so that brown adipose tissue (BAT) burns energy to produce warmth. The Scottish diaspora carries this gene that builds up brown fat but most no longer live in cold climes.
Risk: Central obesity under high-carb, high-fat diets; better starch and dairy tolerance.
Recommended Meals:
Breakfast: Porridge oats with chopped almonds and cinnamon.
Lunch: Grilled trout with peas and boiled potatoes.
Dinner: Lamb stew with turnips and kale.
Avoid: Sugary tea biscuits, supermarket yogurt, white sandwich bread.

Ukrainian Refugee Family in Winnipeg
Genetic Traits: LCT (Lactase gene): Many Eastern Europeans, have moderate lactase persistence. FTO and TCF7L2: These genes are associated with weight gain and insulin resistance, particularly in resource-limited or stress-prone environments. FADS1/FADS2 (Fatty Acid Desaturase genes): Ukrainian diets traditionally included animal fats (pork lard), seeds, and cold-climate root vegetables are better suited to natural fats and slow-digesting carbohydrates than to industrial seed oils common in modern packaged foods. SLC2A9 (GLUT9): risks fructose toxicity with HFCS.
Risk: metabolic syndrome, diabetes
Recommended Meals:
Breakfast: • Buckwheat porridge with butter and salt, boiled egg, black tea or berry tisane
Lunch: • Beet soup (borsch) with cabbage and root vegetables, slice of rye bread with schmaltz (chicken fat). pickled cucumber
Dinner: • Cabbage rolls (holubtsi) stuffed with meat and rice, stewed mushrooms, fresh dill and garlic yogurt dip


19.17: Central and South American Genes

Quechua Farmer’s Son in Southern Chile
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene), found in many Andean populations, increases risk of visceral fat accumulation and poor appetite regulation, particularly under high-calorie, processed food conditions. TCF7L2 (Transcription Factor 7-Like 2) common in Indigenous South American populations, strongly associated with early-onset type 2 diabetes, even in lean individuals, due to reduced insulin sensitivity. SLC2A9 (GLUT9) and KHK (Ketohexokinase) regulate fructose metabolism and uric acid excretion. Ancestral Quechua diet contained almost no refined sugar, making these genes highly vulnerable to HFCS exposure. LCT (Lactase gene) Lactose intolerance is nearly universal among Quechua populations. . FADS1/FADS2 (Fatty Acid Desaturase Genes) These genes tend to convert plant-based fats less efficiently. Traditional diet compensated with seeds, llama fat, and wild trout for preformed fatty acids. Overconsumption of omega-6 seed oils used in frying contributes to inflammation and metabolic stress.
Risk: Glucose spikes from refined starches, poor dairy tolerance, metabolic disruption from white bread, sweetened condensed milk, soda, and ultra-processed snack foods.
Recommended Meals:
Breakfast: Quinoa porridge with pumpkin seeds and cinnamon.
Lunch: Grilled alpaca or trout with boiled potatoes and aji salsa.
Dinner: Stewed lentils with squash and green beans.
Avoid: Soda, processed white bread, sugary yogurts, fried snacks.

Colombian Nurse in New Jersey
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common in Latin American and mestizo populations, associated with increased appetite, visceral fat storage, and resistance to weight loss in high-calorie, low-fiber diets. TCF7L2, frequently present in Hispanic populations, strongly linked to type 2 diabetes, even at moderate weight, due to impaired insulin secretion.. SLC2A9 (GLUT9) and KHK involved in fructose metabolism and uric acid clearance. Many Latin American populations show increased risk for gout, fatty liver, and kidney disease when exposed to HFCS. LCT (Lactase gene) especially with Indigenous or Afro-Colombian ancestry — are lactose intolerant.. FADS1/FADS2 regulate conversion of omega-3s from plant to long-chain forms. In mestizo populations, variants may be less efficient, especially when diet is rich in omega-6 seed oils.
Risk: Diabetes and fatty liver risk from sugar-sweetened beverages and starch-heavy meals.
Recommended Meals:
Breakfast: Arepa with avocado and one poached egg.
Lunch: Chicken sancocho with cassava and cilantro.
Dinner: Grilled tilapia with green plantains and tomato salad.
Avoid: Sweetened coffee, packaged juices, white rice with sugary stews.

Brazilian Construction Worker in São Paulo
Genetic Traits: SLC2A9 (GLUT9) and KHK (Ketohexokinase): FTO and TCF7L2: These genes are linked to obesity and diabetes in multi-ethnic Brazilian populations, particularly under conditions of dietary transition. Replacing white bread with tapioca and beans lowers glycemic load and improves satiety in line with ancestral metabolic patterns. LCT (Lactase gene): Many Brazilians—especially those of Indigenous or African ancestry—exhibit low lactase persistence. Traditional diets were low in dairy, and reliance on plant-based proteins and fats remains metabolically suitable. AMY1 (Amylase gene copy number): Traditional consumption of manioc and other starches suggests adaptation to complex carbohydrates. The body tolerates tapioca and beans better than refined starches found in modern processed food, aligning well with likely moderate-to-high AMY1 copy number.
Risk: Fructose-induced lipogenesis, obesity especially from white breads and fructose.
Recommended Meals:
Breakfast: Scrambled eggs with manioc flour and collard greens.
Lunch: Grilled beef with black beans and brown rice.
Dinner: Pumpkin soup with okra and baked cassava.
Avoid: Soft drinks, sugar-laden coffee, sweet pastries, white bread


19.18: Oceania Genes

Chamorro diabetic teenager on Saipan
Genetic Traits: TCF7L2 (Transcription Factor 7-Like 2): This gene, linked to type 2 diabetes, is problematic in Pacific Islander populations, where ancestral diets were low in sugar and glycemic load. CREBRF predisposes to fatty liver. FTO (Fat mass and obesity-associated gene): appetite dysregulation and visceral fat storage are common, especially under conditions of processed food availability and physical inactivity.. SLC2A9 (GLUT9) and KHK (Ketohexokinase): These genes affect fructose and uric acid, and are implicated in hypertension and kidney disease. LCT (Lactase gene): Most Micronesians are lactose intolerant. FADS1/FADS2 (Fatty Acid Desaturase genes) affect processing of omega-3 and omega-6 fats. .
Risk: Fatty liver, gout, obesity, diabetes, atherosclerosis, renal failure
Recommended Meals:
Breakfast: Steamed breadfruit with fresh grated coconut, herbal tea made from noni leaf or lemongrass, small portion of reef fish (e.g., grilled parrotfish), bought fresh, optional: boiled pandanus fruit for fibre and sweetness.
Lunch: Coconut milk stew with taro leaves and skipjack tuna (similar to palusami), boiled yam or purple sweet potato, or a slice of taro bread, raw seaweed salad with lime, garlic, and local herbs, fresh rainwater or unsweetened coconut water.
Dinner: Grilled mangrove crab or reef fish, roasted taro with fermented coconut chutney (teketeke), stir-fried fern shoots or pele greens with turmeric and onion, coconut milk.
Avoid milk, white bread, white rice, sugar-sweetened fruit juices, sodas and modern refined breakfast cereals.

Tongan Factory Worker in Auckland
Genetic Traits: Very low AMY1, high GLUT5 and KHK-C, low SLC2A9 clearance. High CREBRF (rs373863828): A “thrifty gene” variant prevalent in Polynesians; enhances fat storage and reduces energy expenditure in calorie-rich environments. Low lactase activity—milkshakes, cheese, and ice cream may cause gut inflammation. FTO (rs9939609): Further increases obesity risk under high-sugar, high-fat conditions.
Risk: Rapid development of fatty liver, insulin resistance, and gout under fructose exposure.
Recommended Meals:
Breakfast: Taro root with coconut cream and a boiled egg.
Lunch: Grilled mackerel with steamed cassava and sautéed greens.
Dinner: Boiled chicken with pumpkin and watercress broth.
Avoid: Soda, sweetened tea, processed meats, white bread.

Samoan Pastor in Brisbane
Genetic Traits: • CREBRF (rs373863828): A highly efficient fat-storage gene; magnifies obesity and metabolic syndrome risk under energy-dense, low-nutrient diets. LCT (ancestral variant): Lactose intolerance common; dairy-based snacks and shakes are harmful. PNPLA3 (rs738409): Elevates fatty liver risk under fructose exposure.
Risk: Fructose-induced metabolic syndrome, high triglycerides, gout.
Recommended Meals:
Breakfast: Boiled green banana with coconut oil and sardines.
Lunch: Tuna baked with taro leaves and coconut milk (palusami).
Dinner: Grilled chicken with breadfruit and cabbage.
Avoid: Sweetened condensed milk drinks, processed snacks, high-fructose juices.

Aboriginal Australian Family in Rural Queensland.
Genetic Traits: SLC2A9 (GLUT9) and KHK (Ketohexokinase): Aboriginal Australians are among the most genetically susceptible to fructose-induced metabolic disease, including gout, fatty liver, and type 2 diabetes, especially when exposed to processed sugar and sugary beverages. Avoiding added sugar is a critical adaptation strategy. FTO and TCF7L2: Variants in these genes—common among Indigenous populations exposed to rapid dietary transitions—are linked to obesity and diabetes, particularly when traditional high-protein, low-glycemic diets are replaced by ultra-processed foods. CETP (Cholesteryl Ester Transfer Protein): Some Aboriginal Australians carry CETP variants associated with altered HDL cholesterol metabolism. Traditional diets rich in wild meats and fish supported better lipid profiles than modern processed fats. LCT (Lactase gene): Most Aboriginal Australians are lactose intolerant, having no tradition of dairy farming. Kangaroo and bush meats are more genetically appropriate than dairy-based fast food. CYP1A2: This gene impacts caffeine metabolism. Some Aboriginal populations may metabolize caffeine more slowly, meaning modern energy drinks and coffee culture may have outsized stimulant effects compared to traditional diets.
Risk: Insulin resistance, fatty liver, fructose toxicity, gout susceptibility.
Recommended Meals:
Breakfast: Bush tomatoes and egg with native herbs.
Lunch: Kangaroo stew with sweet potato and greens.
Dinner: Grilled barramundi with wattle seed crust and wild greens.
Avoid: White bread, sugar-added cereals, packaged snacks, soft drinks.
19.19: Mixed Ancestry Good Food

Mexican-Japanese Teen in Los Angeles.
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene), present in both Mexican and Japanese populations, strongly linked to visceral fat accumulation, reduced satiety, and higher calorie intake when exposed to ultra-processed foods. TCF7L2 (Transcription Factor 7-Like 2) found in both populations, but particularly high risk in Mexican ancestry, elevates risk for type 2 diabetes even in lean individuals by impairing insulin signaling. SLC2A9 (GLUT9) and KHK affect fructose metabolism and uric acid excretion. Variants common in Mexican and East Asian populations lead to heightened sensitivity to HFCS, increasing risk for gout, fatty liver, and kidney dysfunction. LCT (Lactase gene) lactose intolerance is common in both ancestries. FADS1/FADS2 (Fatty Acid Desaturase Genes). Both groups may carry variants that limit conversion of plant-based omega-3s. Excessive use of omega-6-rich seed oils (corn, soybean, canola) in fried foods and packaged snacks leads to inflammation and vascular risk.
Risk: Fructose-induced fatty liver, poor dairy tolerance, tolerates starch well.
Recommended Meals:
Breakfast: Miso soup with soft tofu and rice.
Lunch: Grilled chicken with nopales salad and brown rice.
Dinner: Broiled salmon with stir-fried cabbage and shiitake mushrooms.
Avoid: Horchata, sugary boba tea, cheese-covered snacks, pan dulce.

Black–South Asian Medical Student in London.
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene), prevalent in both African and South Asian populations, drives visceral fat accumulation, increased appetite, and impaired satiety in ultra-processed food environments. High exposure to fried food, pastries, and sugary drinks increases obesity risk, even in active individuals. TCF7L2 (Transcription Factor 7-Like 2) one of the strongest genetic predictors of type 2 diabetes, common in South Asians and increasingly identified in Afro-Caribbean populations, impairs insulin production and glucose regulation — often before significant weight gain. Sweetened tea, white rice, and modern snacks lead to early-onset diabetes. SLC2A9 (GLUT9) and KHK genes affect uric acid metabolism and are frequently overloaded in populations with limited historical sugar exposure. HFCS in beverages, energy drinks, and sweetened sauces can lead to gout, fatty liver, and kidney damage. LCT (Lactase gene) lactose intolerance is likely, especially if African or South Indian maternal ancestry predominates. FADS1/FADS2 (Fatty Acid Desaturase Genes) common variants in both ancestries reduce efficiency in converting omega-3 precursors. Diets rich in seed oils (soybean, sunflower, corn) without balancing omega-3s increase inflammation and cardiovascular risk.
Risk: Obesity and diabetes under processed diets, sensitive to refined starch and seed oils.
Recommended Meals:
Breakfast: Vegetable omelette with turmeric and fenugreek.
Lunch: Grilled mackerel with lentil salad and arugula.
Dinner: Roasted lamb with carrots and spiced sweet potato.
Avoid: Energy drinks, fast food, seed-oil fried snacks, sugary yogurt drinks.

Inuit–Scottish Youth in Yellowknife.
Genetic Traits: FTO (Fat Mass and Obesity-Associated Gene) common to both ancestries, drives visceral fat gain, especially when exposed to ultra-processed, high-calorie foods. TCF7L2 (Transcription Factor 7-Like 2) may be present from either side, but more common in Scottish/European ancestry, increases risk of type 2 diabetes via impaired insulin signaling, especially under high-glycemic diets. SLC2A9 (GLUT9) and KHK regulate fructose metabolism and uric acid clearance, highly relevant on the Inuit side. High-fructose corn syrup (e.g., in soda, sweet tea, ketchup) drives gout, fatty liver, and kidney risk. LCT (Lactase gene) Scottish ancestry usually confers lactase persistence, while Inuit ancestry typically does not. FADS1/FADS2 (Fatty Acid Desaturase Genes). Inuit carry unique variants that are tuned for marine omega-3 intake, not for processing seed oils. Scottish variants may permit moderate conversion, but modern diets still overload with omega-6 oils.
Risk: Glucose intolerance, omega-6 inflammation, good dairy tolerance.
Recommended Meals:
Breakfast: Greek yogurt with blueberries and flaxseed.
Lunch: Smoked salmon wrap with avocado and cabbage slaw.
Dinner: Moose or venison stew with barley and turnip.
Avoid: Sugary cereals, processed bread, fruit juice, candy.


19.20: Summary of Genes and Diet

By understanding our genetic background—whether AMY1 copy number, FADS enzyme efficiency, lactase persistence, GLUT5 expression, or uric acid transport—we can better match our diet to our body’s strengths and vulnerabilities. This is not guesswork or nostalgia. It is precision nutrition rooted in both science and tradition.
Ancestral good food diets are not historical curiosities. They are modern medicine. They do not require prescriptions, only preservation. They provide the fibre that slows glucose, the fats that nourish the brain, the bitter greens that activate the liver, the fermentation that supports the gut, and above all, the absence of fructose—the very molecule driving so many of today’s chronic illnesses.

As this book has outlined, there is variable gene expression in all the people of this planet, there is no one diet that is suitable for all people. The “good food” that does not make us sick is unique to the original locations of our genes.

We carry the memory of our ancestors in our genes. The foods they ate—whether rich in starch, fat, or protein—shaped our metabolism.