The Gracie Diet: Carlos Gracie’s Continued Legacy In All Aspects of Life
The Gracie family is renowned worldwide for their monumental contributions to martial arts, particularly Brazilian Jiu-Jitsu. Carlos Gracie, born in 1902, was the eldest of the Gracie brothers, who would go on to revolutionize martial arts with their development of Brazilian Jiu-Jitsu. Carlos was not just a fighter but a thinker, constantly seeking ways to improve himself and his family, both physically, mentally, and spiritually. His approach to life was holistic, believing that physical health, mental clarity, and spiritual peace were interconnected. This belief led him to explore the world of nutrition and ultimately create the Gracie Diet.
Carlos Gracie developed the Gracie Diet for 65 years, finding it difficult to understand the long-term effects of improper eating at a young age. A pioneer of biohacking long before the term was coined, constantly tweaking and refining the diet based on real-world results. His dedication to this process was so intense that he kept detailed records of his dietary experiments, using his own body as a living laboratory. In addition to the pursuit of optimal health, he also desired to improve martial arts performance. As a martial artist, Carlos understood that physical prowess was not enough; the body needed to be fueled correctly to reach its full potential. Despite rigorous training, he observed that many athletes often suffered from fatigue, illness, and poor performance. Carlos became convinced that diet played a crucial role in these issues.
Carlos Gracie’s journey into the world of nutrition was one of relentless research, experimentation, and observation. He began by studying various dietary practices from around the world, including the teachings of naturalists, homeopaths, and dietitians of the time, pioneering the incorporation of foods like acai, watermelon juices, and coconut water into the diets of fighters. He was particularly influenced by the principles of food combining and advocated for the separation of starches and proteins to improve digestion.
Carlos meticulously studied how different foods interacted with the body. He conducted experiments on himself and his family, observing the effects of various food combinations on energy levels, digestion, and overall health. Over time, he began to categorize foods into groups based on how they were digested, creating a system of food combinations that he believed would maximize energy and minimize digestive issues.
The Gracie Diet is based on a few fundamental principles, the most important being proper food combining. Foods were divided into 6 primary groups each with specific rules on how they could be combined. The idea was to avoid the fermentation of foods in the stomach, reduce stomach acidity, and eat foods that would create alkaline chemical reactions.
GROUP A – Can Be Combined With Each Other, Plus One From Group B
VEGETABLES
| Artichoke | Arugula | Asparagus |
| Basil | Bay Leaves | Beet |
| Broccoli | Brussels sprouts | Butternut Squash |
| Cabbage | Carrots | Cauliflower |
| Celery | Cilantro | Corn (On The Cob) |
| Cucumber | Eggplant | Endive |
| French Beans | Garlic | Ginger |
| Green Beans | Green Onions | Green Pepper |
| Heart Of Palm | Leek | Lettuce |
| Mushrooms | Okra | Onions |
| Oregano | Parsley | Peas (Fresh) |
| Pumpkin | Red Cabbage | Savoy Cabbage |
| Spinach | Tomatoes (Cooked) | Turnip |
| Watercress |
FATS/NUTS
| Almonds | Avocado | Brazil Nut |
| Butter | Cashews | Cocoa |
| Coconut (Dried) | General Fats | Hazel Nuts |
| Olive Oil | Olives | Peanuts |
| Pine Nuts | Sesame | Walnut |
PROTEIN
| Chicken | Crawfish | Crabs |
| Eggs | Fish | Lobster |
| Mussels | Octopus | Oysters |
| Red Meat | Shellfish | Shrimp |
| Squid |
GROUP B – Foods That Do Not Combine With Each Other
| All Starches | Barley | Breadfruit |
| Chestnuts | Corn Flour | Dry Beans |
| Dry Corn | Dry Peas | Lentils |
| Oats | Potatoes | Quinoa |
| Rice | Rye | Soy |
| Sweet Potatoes | Wheat & Derivatives | Yams |
GROUP C – Foods That Combine With Each Other, plus one of Group B, if not prepared with fats (such as butter or oils)
| All Fresh Sweet Fruits | Açaí | Apples (sweet) |
| Bananas (Dried, Baked, cooked) | Cheeses (fresh) | |
| Coconuts (fresh) | Cottage Cheese | Cream Cheese |
| Dates | Figs (Fresh) | Grapes (sweet) |
| Guava | Honey | Jaca Tree Fruit |
| Melons | Papaya | Pears (sweet) |
| Persimmons | Plums (sweet) | Prunes |
| Raisins | Ricotta Cheese | Sugar Cane Syrup |
| Sugar (in general) | Watermelon | |
| Tea (Orange leaves or peels, lemon peels, fig leaves, black, herbal, cidar herbs, apple peels) |
GROUP D – Foods That Do Not Combine With Each Other or Anything Else
| All Acidic Fruits | Apple (acidic) | Apricot |
| Blackberries | Blueberries | Cherry |
| Cider | Currants | Grape (acidic) |
| Grapefruit | Kiwi | Lemon |
| Lime | Mango | Orange |
| Peach | Pear (acidic) | Pineapple |
| Plum (acidic) | Pomegranate | Quince |
| Raspberry | Strawberry | Tangerine |
GROUP E – Raw Banana
Combines With
| Açaí | Apples (sweet) | Cheese (fresh) |
| Cream (fresh) | Figs (fresh) | Grapes (sweet) |
| Melons | Pears (sweet) | Plums (sweet) |
| Watermelon | All Fresh Sweet Fruits |
Does Not Combine With
| All of Group A or B | Dried Fruits | Honey |
| Oily Fruits | Sugar Cane | Sugar (in general) |
GROUP F – Raw Milk
Combines With
| All of Group B | Bananas (raw or cooked) | Cooked Egg Yolk |
| Milk Derivatives (except curdled derivatives) Artificial Sweeteners |
Does Not Combine With
| All of Group A | Fruits (in general) | Sugar (in general) |
Other than proper meal grouping Carlos had a few other important rules that needed to be incorporated into the Gracie Diet. One of the key aspects of the Gracie diet is meal timing. Carlos believed that the body needed ample time to digest each meal fully, so he advocated for eating meals at least 4-5 hours apart, with no snacking in between. Hydration was also emphasized, with the recommendation to drink water between meals rather than during, to avoid diluting digestive juices. Carlos was also an early adopter of intermittent fasting, advocating for his fighters to fast for 24-36hrs at least once a month. Carlos was also heavily against eating pork, consuming condiments, and smoking or drinking alcohol.
The Gracie Diet is more than just a nutritional regimen; it is a reflection of Carlos Gracie’s broader philosophy of life. He believed that physical health was intrinsically linked to mental and spiritual well-being. The diet, therefore, was not just about eating the right foods but also about living a balanced, disciplined life. Carlos practiced what he preached, following his diet rigorously and instilling these values in his family.Members of the Gracie family, known for their longevity and vitality, often credit the Gracie Diet for their exceptional health. The diet has become a cornerstone of the Gracie legacy, passed down through generations alongside the family’s martial arts techniques.