The Gracie Diet (video) is a principle of eating that focuses on avoiding consuming certain foods and combinations of foods that lead to acidic pH in the human body. The diet is based on the premise that an acidic pH in the body leads to vulnerability many illnesses and other preventable deterioration of the body over time.
The Gracie Diet is based on the research and teachings of Grandmaster Carlos Gracie (1902-1994). Gracie's conclusions about the importance of pH in diet are thought to have been initially influenced by the writings of Juan Esteve Dulin. Dulin was an early 20th century advocate of naturopathic medicine.
The Gracie Diet advocates the planning of particular food combinations. A particular focus in planning these combinations is the avoidance of certain combinations (ex. never consume an acidic fruit with any other food, or never consume more than one source of carbohydrates in one meal). The overarching idea of the Gracie diet is to be mindful of the chemical tasks imposed on the digestive system and to avoid creating complex chemical tasks for the stomach, particularly tasks that will shift the pH toward higher acidity. Grandmaster Carlos devised six food groups, and created tables with guidance for how to plan food combinations between the groups.
Another aspect of the Gracie Diet that is now a common dietary dimension is timing of meals. Gracie originally suggested meals should be spaced at least four hours apart. This would allow the stomach to complete processing a meal before more food is introduced to the digestive system. Gracie later expanded the recommended time frame to five hours between meals. Additionally, Gracie advocated the slow consumption of a meal. He believed in chewing food thoroughly. It is said that Carlos would often chew each bite for up to a minute before swallowing.
There has been no published research specifically on the efficacy of the "Gracie Diet." A similar diet that focuses on pH balance is the Alkaline Diet. There are published research articles that acknowledge a more alkaline body chemistry (pH of 8 or higher) may reduce: risk of coronary artery disease, may improve bone mineral density, may help preserve muscle mass in aging, and may reduce tumor cell invasion and other antioxidant effects. Mousa, Haider Abdul-Lateef (2016) "Health Effects of Alkaline Diet and Water, Reduction of Digestive-tract Bacterial Load, and Earthing," Alternative Therapies in Health & Medicine, Vol. 22, p.24.
Although there are a number of diet paradigms that have all proven to be beneficial to health, the Gracie Diet is more of a change of lifestyle that aims to promote the capacity of the body to achieve longevity. The Gracie Diet, like any diet that discourages the consumption of processed foods, added sugars, and excess saturated fats, will be useful in weight loss. Regardless of the specific mechanism, any diet that creates a net calorie deficit on a consistent basis is going to lead to loss of excess adipose tissue.
The practice of Gracie jiu jitsu transcends the mere ability to protect our lives from an evildoer on the street. We achieve little if we can defeat every dangerous villain the world may present, but we destroy our body from the inside with foods and food combinations that cause cancer, heart disease, or diabetes, we still lose. Self-defense must also include how we treat our body to withstand the long haul.
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Professor Jim Medley is a Certified Nutrition Coach by the National Academy of Sport Medicine. He holds a Master of Education degree with a graduate major in Kinesiology. Lakewood Jiu Jitsu Academy encourages not only the development of effective self-defense skills, but also an overall healthy lifestyle that will lead to wellness and longevity.
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