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The Gracie Diet

The Gracie Diet was created by Grand Master Carlos Gracie, the patriarch of Gracie Jiu-Jitsu and the Gracie Family, during 65 years of research and first-hand use. This eating regimen focused on food combinations aims to prevent blood acidity and fermentation that could be caused by unhealthy chemical reactions of food within the body. This procedure may hamper the digestive process, which is the most energyconsuming stage in the body.   According to Grand Master Carlos Gracie, keeping the acidity and the alkalinity (pH levels) of the blood properly balanced is crucial for the maximum transformation of the food. He added that some food combinations kept the pH levels in the blood neutral while others made it acidic or alkaline. An acidic system may cause several illnesses like hardening of the arteries, osteoporosis, overload of the digestive system organs, and weaken the body’s immune system.   The key thing to understand is that the food combination guidelines are not based on taste, appearance, or biological classification but on what pairings will optimize the digestive process and increase energy, health, and longevity. 

The diet is composed of several food tables divided into the following groups:

Group A

Animal Protein, Fats & Oily Foods, and Vegetables & Greens

Group B

Cereals

Group C

Sweet fruits

Group D

Acidic fruits

Group E

Banana

Group F

Milk

General guidelines of the diet:

  • Foods from Group A combine with each other and with one from Group B.
  • Foods from Group B do not combine with each other.
  • Foods from Group C combine with each other and one from Group B (as long as there’s no fat).
  • Foods from Group D do not combine with each other or any other (consume it individually).
  • Bananas and Milk are not included in any of the groups above since they have chemical combinations of their own.

Group A

Foods that Combine With Each Other Plus One of Group B

Animal Protein: Chicken, Crab, Crawfish, Eggs, Fish, Fish eggs, Lobster, Mussels, Octopus, Oysters, Red meat, Shellfish, Shrimp, Squid.

Fats & Oily Foods: Almonds, Avocados, Butter/Margarine, Brazilian nuts, Cashews, Coconut (dried), Cocoa, Fats in general, Hazelnuts, Nuts in general, Olives, Olive Oil, Peanuts, Pine nuts, Sesame seeds, Walnuts, Wheat germ.  

Vegetables & Greens: Artichoke, Arugula, Asparagus, Basil, Bay leaves, Beet (red), Bell pepper, Broccoli, Brussels sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Celery, Cilantro, Corn on the cob, Cucumber, Eggplant, Endive, Fresh beans, Garlic, Ginger, Breen beans, Green onios, Hearts of palm, Kale, leaks, Lettuce, Mushrooms, Okra, Onions, Oregano, Parsley, Peas (fresh), Pumpkin, Radish, Red cabbage, Savot cabbage, Spinach, Soy (fresh), Turnip, Tomatoes (cooked), Watercress, Zuchinni.

Group B

(Starches) - Do Not Combine With One Another

Barley, Breadfruit, Chestnuts, Corn flour, Dry beans, Dry corn, Dry peas, Lentils, Manioc, Oats, Potatoes, Quinoa, Rice, Rye, Soy (dry), Starches in general, Sweet potatoes, Wheat and derivatives, Yams. 

Group C

Foods That Combine With Each Other Plus One From Group B (if not prepared w/ fat such as butter or oil)

Sweet Fruits & Foods: Apple* (sweet), Acai, Bananas (dry, baked or cooked), Cherimoya*, Coconuts (green), Dates, Figs (fresh), Grapes* (sweet), Guava*, Honey, Jack Fruit, Melons, Papaya, Pears (sweet), Persimmons, Plums* (sweet), Prumnes, Raisins, Sugar cane syrup or juice, Sugars in general, Watermelon, All sweet fresh fruits.  *These are sub-acidic fruits and should not be eaten with each other.  

Fresh & Creamy Cheeses: Cheese (fresh), Cottage cheese, Cream cheese, Ricotta cheese. 

Group D

Foods That Do Not Combine With Each Other Or With Any Other

Acidic Fruits: Apple (acidic type), Apricot, Blackberry, Blueberry, Cider, Cherry, Currants, Grapes (green), Grapefruit, Kiwi, Lemon, Lime, Loquat, Mango, Orange, Peach, Pear (acidic), Plums (acidic), Pineapple, Pomegranate, Quince, Raspberry, Strawberry, Tangerine, Tomatoes, All acidic fruits.

Milk Derivatives: Curdled milk, Curdled dairy products, Yogurt, Kefir. 

Group E

Raw Bananas

Combines with: Milk and all fresh sweet fruits from Group C. •

Do not combine with: Avocado, Butter, Dried fruits, Honey, Olive Oil, Sugar Cane, Oils, and Fats in general. All of Group A and B. 

Group F

Milk

Combines with: All of Group B, Banana (raw or baked), Bread Fruit, Artificial Sweeteners, Yolk (cooked), and Milk derivatives (except Curdled milk, Kefir, Yogurt, and other curdled Dairy products).

Does not combine with: All of Group A, Fruits in general, Egg Whites, Meats, Oily fruits, Olives, Sugars in general, Oils, and Fats. 

Observations:

  • Frequency: Space your meals at least 4 hours apart (no snacks). Do not eat anything between meals; this gives your digestive system enough rest.
  • Neutral foods: Egg yolk (raw or cooked), Coconut, Coffee, brewer yeast, and many varieties of teas are compatible with any food, for they are considered neutral.
  • To avoid: Sweets, Canned goods, Pepper, Clove, Cinnamon, Mustard, Pickled foods, and Vinegar.
  • Bread: To be less fermentable, it shall be made from pure or natural flour and eaten 24 hours after baking. Also, it should be eaten as toast or oven-warmed.
  • Pork and derivatives: Never.
  • Alcoholic beverages: Never.
  • Smoking: Never.
  • Water: Drink a glass of water when you get up before you sleep.
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