The Paleo diet, often called the "caveman diet," aims to mimic the eating habits of our ancient ancestors by focusing on whole foods and eliminating processed foods. This eating pattern is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. Though it’s not possible to know what exactly human ancestors ate across the globe; however, researchers believe their diet mainly comprised whole foods. By adapting to this diet and leading an active life, hunter-gatherers had lower rates of diseases like obesity, diabetes and heart disease.
Furthermore, this diet also leads to remarkable weight loss and optimised overall health. Dive into this article to get an insight into the Paleo diet, its health benefits, recommended foods, and possible side effects.
What Is the Paleo Diet?
The Paleo diet is based on the idea that our bodies are best suited to the eating habits of early humans, who were hunter-gatherers. Followers believe that by focusing on unprocessed, nutrient-dense foods that were available in prehistoric times, we can improve our health and well-being. The diet typically excludes grains, legumes, dairy, and processed foods in favour of meat, fish, vegetables, fruits, and nuts.
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Key Principles of the Paleo Diet:
Emphasis on eating whole, unprocessed foods.
Avoidance of modern agricultural products, like grains and dairy.
High intake of lean meats, fruits, vegetables, and healthy fats.
Reduction in sugar and sodium intake.
Potential Health Benefits of the Paleo Diet
Better Blood Sugar Control:
By eliminating refined sugars and processed foods, the Paleo diet can help maintain stable blood sugar levels, potentially beneficial for those with or at risk of diabetes.
Weight Loss:
The diet chiefly focuses on adding high-quality proteins, fibre-rich fruits, and vegetables, which may lead to increased satiety, reduce unwanted hunger pangs, aid in weight loss and trigger metabolism.
Reduces Inflammation:
Paleo foods, such as fish and leafy greens, contain omega-3 fatty acids and antioxidants, which can help ease inflammation, potentially benefiting those with chronic inflammatory conditions.
Heart Health:
The diet encourages the intake of healthy fats from sources like nuts, seeds, and fish, which may improve heart health by increasing HDL (good cholesterol) and reducing triglycerides.
Gut Health:
By excluding processed foods and dairy, most people report fewer digestive issues, as these foods can trigger sensitivities or digestive discomfort. Thus, having wholesome foods enhances the gut microbiome and promotes the digestion process.
Foods to Include in the Paleo Diet
The Paleo diet primarily encourages people to have nutrient-dense and minimally processed foods. Foods to be added to this diet regimen
Lean Meat, lamb, chicken, turkey, and pork.
Salmon, trout, mackerel, and shellfish.
Apples, berries, oranges, bananas, and other whole fruits.
Broccoli, spinach, carrots, cauliflower, and other non-starchy vegetables.
Almonds, walnuts, chia seeds, and flaxseeds.
Avocado, olive oil, coconut oil, and ghee.
Basil, rosemary, turmeric, ginger, and other natural spices for flavouring.
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What to Drink In a Paleo Diet?
To maintain good hydration, water is your go-to drink. These beverages are not strictly paleo but are usually accepted as drinks you can have as part of the diet:
Tea, especially green tea, is healthy and packed with antioxidants and numerous bioactive compounds.
Coffee is a storehouse of antioxidants that combats free radical damage. Several pieces of evidence have shown that it has many health benefits.
Foods to Avoid on the Paleo Diet
The diet restricts foods that are typically seen as modern agricultural products or processed. These include:
Wheat, rice, oats, barley, and all refined grain products.
Milk, cheese, yogurt, and other dairy-based foods.
Beans, lentils, peanuts, and soy products.
Candy, pastries, sugary drinks, and artificial sweeteners.
Packaged snacks, processed meats, and ready-made meals.
Corn oil, soybean oil, and other highly processed oils.
Downsides of the Paleo Diet
While the Paleo diet can be beneficial, it’s essential to consider some of its side effects:
By excluding whole grains, legumes, and dairy, followers may miss out on essential nutrients, like calcium, vitamin D, and certain B vitamins.
The diet’s restriction on grains, legumes, and dairy can make it challenging for some to maintain long-term. It may also limit social dining options.
Eating a diet primarily of organic meats, fresh produce, and nuts can be more expensive and may not be affordable or accessible for everyone.
While short-term studies show potential benefits, there’s limited research on the Paleo diet's long-term effects on health.
Conclusion
The Paleo diet focuses on consuming natural, unprocessed foods that can promote health, weight management, and lower inflammation. However, it also has certain limitations, such as nutrient restrictions and potential difficulty adhering to it long-term. If you’re considering the Paleo diet, it is best to discuss with your healthcare provider or dietitian to ensure it aligns with your nutritional needs and lifestyle.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Paleolithic Diet—Effect on the Health Status and Performance of Athletes?
Barbara Frączek 1,*, Aleksandra Pięta 1, Adrian Burda 2, Paulina Mazur-Kurach 1, Florentyna Tyrała 3
https://pmc.ncbi.nlm.nih.gov/articles/PMC8004139/
Is the Paleo diet safe for health and the environment?
Cristina Cambeses-Franco, Sara González-García, Gumersindo Feijoo,
María Teresa Moreira
https://www.sciencedirect.com/science/article/pii/S004896972101785X
