The Seignalet diet, to reduce the drawbacks of modern nutrition and its consequences.
Developed in 1985 by Dr. Seignalet, the Seignalet diet is not a diet in the strict sense of the term, but rather a "diet," similar to the Mediterranean diet or the Paleo diet, for example. The premise of the Seignalet diet is based on the fact that modern foods are genetically different from ancestral foods, and the human gastrointestinal system has not had time to adapt to these changes. Dr. Seignalet also believed that high-temperature cooking can alter the protein structure of foods, which can lead to autoimmunity and alteration of the gastrointestinal flora. Dr. Seignalet believed that these modified proteins may not be completely digested, transforming the originally physiological flora favoring fermentation into putrefaction flora (non-physiological). Consequently, bacteria present in the intestinal flora become active and putrefy proteins, creating toxic by-products that can cause numerous imbalances and diseases. The philosophy of the Seignalet diet involves eating unmodified foods that can be fully digested and assimilated or properly used by the body.
Overview of the Seignalet Diet
Cereals and Grains
Wheat and its derivatives, oats, corn, barley, rye, kamut, millet, bulgur, and wheat couscous are not allowed. Buckwheat, quinoa, rice, wheat, and corn starch are permitted. It is preferable to soak and sprout the allowed grains. This list corresponds roughly to cereals containing or not containing gluten, although today the classification of corn in the list of gluten-containing cereals raises a question.
Dairy Products
All dairy products (cow, goat, etc.) should be avoided in any form (milk, yogurt, cheese, proteins).
Meat
Raw meat is preferred, in the form of carpaccio or steak tartare. Meat cooked at low heat is allowed. Raw charcuterie such as Parma ham, sausages, and salami are allowed. Cooked charcuterie (such as cooked ham, turkey, chicken, roast beef) is not allowed. Real foie gras is allowed, and its fat is considered healthy, although many people choose to avoid foie gras for ethical reasons. Pate is generally not allowed as it contains both milk and flour.
Fish
Similar to meat and eggs, the recommendation is the less cooked, the better. Dr. Seignalet specifies that slightly steamed fish is not as "harmful" as cooked meat. Shellfish and oysters are allowed, preferably raw.
Eggs
Preferably eat them raw or poached, never hard-boiled.
Fruits and Vegetables
All are allowed and recommended in large quantities. Legumes are also recommended. As with cereals, it is interesting to soak them to improve digestion and assimilation.
Dried Fruits
They are recommended in large quantities, provided they do not contain preservatives. Dr. Seignalet notes that nuts (walnuts, hazelnuts, almonds, etc.) should be consumed raw, fresh, or dried, never roasted, peeled, salted, or sweetened. Dried fruits also benefit from soaking and gain in digestibility.
Other Foods
Dr. Seignalet recommends consuming honey and pollen. For chocolate to be acceptable, it must be pure and dark, without additives. It can be sweetened with brown sugar, agave, honey, or maple syrup. White sugar should be eliminated.
Oils
All cold-pressed oils are allowed. However, be sure to check the omega-3/6 balance of your oil consumption.
Condiments
All condiments are allowed if they are pure and additive-free, including herbs and spices. Salt should be taken in its raw, unrefined form and in moderation.
Beverages
Tap water and mineral waters are favored. Coffee and tea are tolerated in reasonable amounts. Consumption of chicory is recommended. Indeed, chicory root contains inulin, which is a type of carbohydrate with prebiotic properties. Prebiotics are indigestible carbohydrates, but the gastrointestinal flora is capable of digesting and using them for their energy. All alcoholic beverages (except beer and sugary drinks) are allowed in moderate amounts. Beverages with added sugar, such as commercial sodas or fruit juices, are prohibited.
Cooking Methods
Dr. Seignalet recommended avoiding cooking as much as possible. Ideally, at least 70% of foods should be consumed raw. When cooking is unavoidable, cooking temperatures should remain as low as possible, preferably below 100 degrees Celsius, with a preference for steaming. Above this temperature (and particularly above 200°), Dr. Seignalet indicated that many mutagens (Maillard molecules, isomers) are created, transforming into toxins inside the body. Sautéing, simmering, steaming, and dehydrating are allowed, as long as these methods do not reach high temperatures. Frying and baking are not recommended, as these methods reach high temperatures. Smoked foods should be consumed in moderation due to the carcinogenic effect in the stomach. All you need now is a kitchen thermometer!
Meal Frequency and Portion Sizes
No specific recommendations. Indeed, the Seignalet diet is not a diet in the strict sense of the term but rather a "diet," such as the Mediterranean diet or the Paleo diet, for example.
Vitamins and Supplements
Omega-3 complex, vitamin D, probiotics, magnesium and vitamin B6, pollen, and phytotherapy dietary supplements can be taken in addition to the diet. They are indeed very useful in cases of autoimmunity.
The Seignalet Diet in Daily Life
To follow the Seignalet diet, you will need to shop at an organic grocery store. Genetically modified foods are not recommended, so organic foods are an obvious choice. Moreover, since quinoa, rice, and buckwheat are the only recommended cereals, you can use flours from these cereals in cooking, as well as flours from nuts, hazelnuts, beans, cassava, coconut, banana, or plantain. All these products are more readily available in specialized stores. Not too restrictive for people who buy fresh products and cook them, the Seignalet diet is not easy to follow when you eat meals outside. Fortunately, eating habits are changing. There are, for example, more and more dishes based on legumes and vegetarian dishes on restaurant menus. Opt for salads and carpaccio prepared without cooking.
This diet is similar to most diets recommended for autoimmune diseases, in which organic and unprocessed foods are strongly recommended. It is also similar to autoimmune elimination diets, as dairy products, gluten, additives, and preservatives are excluded. It is a unique diet compared to other autoimmune elimination diets in its recommendation to prioritize raw foods, including meats, fish, and eggs.
Attention, this diet is effective in the long term. In the majority of cases, it will take from 3 to 9 months, sometimes from 12 to 18 months depending on the pathologies, to be effective. Each person is unique and will assess the benefits of this diet differently. But if it allows you to no longer take medication or be sick, it's worth it!
Sources: Seignalet Association.