Mosaic
Channel your inner Bourdain
The most robust diet type in Gene Food world. Genetically, Mosaics score off the charts for fat metabolism and blood sugar response. Histamine shouldn’t be an issue. The big challenge for Mosaics, like for all of us, is not to overdo it with protein, especially processed meats, and to steer clear of vegetable oils. No matter how good one’s genetics may look, no one will thrive on these foods as a staple. We like to think of the Mosaics as the Anthony Bourdain’s walking among us, sampling everything on offer from a local street fair and loving every minute of it.
What is the scientific basis for this diet? Once viewed as an emerging field, the science behind nutrigenomic diets is growing rapidly. For example, a study published in BMC Nutrition found that DNA diets were far superior to ketogenic diets for weight loss and markers of heart and metabolic health, such as total cholesterol and fasting glucose.
Other studies, which we catalogue on our science page, show that personalized DNA diets have better far adherence and can be sustained for longer periods of time than can one size fits all dietary interventions. Our Chief Nutrition Officer and Registered Dietitian, Kristin Kirkpatrick, used nutrigenomics with patients for years at the Cleveland Clinic where she served as lead dietitian.
Further, the macronutrient ratios for the Mosaic diet at 35% fat, 45% carbohydrate, and 20% protein, much of this devoted to plant proteins, are in a range consistent with United States Dietary Guidelines.
Most closely related diet: Urban Grazer
Primary difference with Urban Grazer: Urban Grazer diet types are very likely to be lactose intolerant and therefore should exclude dairy products. By contrast, and assuming their digestive health is in good shape, Mosaic diet types can incorporate some dairy products into a healthy diet.
Biggest challenge: The challenge for Mosaic diet types is not to get overly confident. Yes, they enjoy more robust genes than many, but staying on top of blood work to make sure their bodies are in sync with their diverse diets is important.
Red meat friendly? Likely, yes. The fat metabolism of Mosaic genotypes is strong. As such, heart health metrics are more likely to be in the healthy range on a diet that is higher in fat. Nevertheless, even Mosaic dieters should be careful to have labs done to ensure they are not increasing their risk for cardiovascular disease when they go on a higher fat diet.
Keto friendly: Yes, in moderation, and especially with a plant based approach, but test, test, test.
Carnivore diet friendly? Nope. Mosaics may be the Lebron James of fat metabolism, but this doesn’t mean they are designed to eat nothing but meat. This is still a plant rich diet. In our views, the carnivore diet is unhealthy for most people.
Does this diet type handle fermented foods? Unlike the Agrarian diet types and other low histamine diets, Mosaics can benefit from healthy fermented foods like sauerkraut and kombucha.
What about pancakes and refined grains: As a general rule, refined grain products, especially those that have added sugar and oils are not good for any diet type. Having said that, Mosaic diet types should be able to get away with a few more pancake breakfasts than most without increasing their risk for high blood sugar.
Go to breakfast: Eggs and avocado.