When it comes to the paleo vs keto diet, which is better? It is an understatement to say that the popularity of these diets has skyrocketed in recent years. Many people are attracted by their impressive health benefits and want to try them. However, it can be quite difficult to decide which of these approaches may be more beneficial to your health.
At a glance, both the paleo diet and the ketogenic diet they seem quite similar. Both diets claim to be more in tune with the needs of the human body than the classic Western diet. Both promise quick and easy weight loss and better health results. However, a closer look reveals several important differences that you may need to be aware of before making a decision. The paleo and keto diets are not comparable when it comes to nutritional value, flexibility, or potential side effects.
In this article, we’ll explain their key principles, as well as the similarities and differences between paleo and keto to help you decide if either of these diets might be better for you.
What is a paleo diet?
The term “Paleolithic diet” was first used in 2002 by Dr. Loren Cordain to describe a dietary pattern that reflects the culinary habits and practices of hunter-gatherers of the pre-agricultural Paleolithic era. It is also known as the “Stone Age diet,” the “caveman diet,” or the “primary diet.”
Although we don’t know much about what our ancestors ate on a daily basis, it is assumed that their diet was largely based on lean meats, fish, shellfish, fruits, vegetables, seeds, and nuts. Foods such as grains, grains, dairy products, and refined oils were introduced much later, and as such are not typically included in paleo diets.
According to a study published in the Total Environmental Science, paleo diets tend to be low in carbohydrates (approximately 25% of total energy intake) and high in protein (approximately 30% of total energy intake), cholesterol, and polyunsaturated fatty acids (approximately 15% of total energy intake). total energy intake). The diet quality score drops to 260, which puts the paleo diet well above the recommended value.
What is a ketogenic diet?
It has been shown that the Keto Diet Helps Prevent Seizures, which is why it was first introduced as a treatment for epilepsy in the 1920s. Since people with epileptic seizures tend to respond well to fasting regimens, doctors wanted to find a way to mimic the effect metabolic rate of fasting without depriving their patients of food. This strategy was used successfully for nearly two decades, just until antiepileptic drugs were introduced into medical practice. When nutritionists noticed that the ketogenic diet can produce rapid weight loss results, it quickly broke into the mainstream.
Ketogenic diets are very high in dietary fat and extremely low in carbohydrates, making them similar to the Atkins diet. The difference is that when you’ve been taking Atkins for a certain period of time, you can gradually reintroduce carbohydrates to your meals. While on a ketogenic diet, you keep your carb intake low at all times. The purpose behind this approach is to achieve a state of ketosis – a metabolic condition in which the body resorts to burning fat stores instead of glucose. Ketosis is characterized by low insulin levels and high ketone levels. Ketones are compounds produced by the liver from fatty acids and used for fuel by muscles and other tissues.
From a nutritional standpoint, ketogenic diets contain about 75% dietary fat, about 15-20% protein, and up to 10% carbohydrates. The amount of net carbohydrates (total carbohydrates minus dietary fiber) in a single food should not exceed 25 g. To achieve this, ketogenic diets rely heavily on meat, fish, eggs, nuts, seeds, oils, and fatty foods, as well as certain vegetables (such as low-carb green leafy vegetables, onions, or tomatoes). Fruits, grains, beans, legumes and tubers are not included.
Paleo vs keto diet: similarities
fundamental principles
The paleolithic and ketogenic diets share many key principles. Both highlight the importance of eating whole foods, while reducing your intake of highly processed foods, particularly those that contain high amounts of added sugars. They also agree when it comes to avoiding various food groups. For example, both diets eliminate grains, beans, and legumes. With paleo diets it is due to the simple fact that grains and legumes were not present in the diets of early humans. The keto diet excludes them because of their high carbohydrate content.
Both the paleo and ketogenic diets promote a high intake of dietary fat, ideally in the form of monounsaturated and polyunsaturated fatty acids from sources such as olive oil, avocado, nuts, seeds, and fish. Similarly, both discourage the consumption of highly processed products and Trans fat due to its deleterious impact on cardiovascular health.
health benefits
The paleo and keto diets can have a fairly similar impact on our health and body composition. A study published in nutrients revealed that the ketogenic diet can cause rapid weight loss and help reduce the risk of developing type 2 diabetes, cardiovascular disease, and various types of cancer. It may also have a beneficial effect on gut health and appetite control.
Similarly, many studies, including one published in Advances in Nutritionhave indicated that the paleo diet can significantly reduce body weight and waist circumference while improving blood pressure, lipid profile, and systemic inflammation.
Furthermore, emerging evidence published in research in psychiatry suggests that both diets may have a positive effect on our mood and mental health, although more rigorous research is needed to confirm these findings.
Paleo vs keto diet: differences
One of the biggest differences between paleo and keto diets is ideology, or lack thereof. The keto diet is all about changing your eating habits, while the paleo diet is considered more of a lifestyle. Participation in HIIT (high-intensity interval training), yoga, meditation, and mindfulness are heavily promoted by fans of the Paleo diet.
In addition, there are some significant differences in relation to the components of the diet. While keto explicitly restricts carbs, paleo allows them, as long as they come from whole food sources. Keto encourages the consumption of many dairy products, such as whole milk, butter, and natural yogurts. Since they weren’t around during the paleolithic era, you won’t find them in any paleolithic guidebook. Additionally, the ketogenic diet supports the consumption of soy foods such as tofu, tempeh, and soybeans. By contrast, paleo does not allow soybeans, as they fall under the category of legumes.
health risks
Following a ketogenic diet may have certain benefits, but it also carries some degree of risk. Over the years, many questions have been raised about its safety and long-term effects. For example, an article published by Harvard Medical School suggests that the high fat content of keto may contribute to an increased risk of developing heart conditions, liver problems, and kidney stones, particularly in people with certain genetic predispositions. Also, the low fiber content can trigger digestive problems.
Furthermore, many have reported that the The keto diet causes temporary flu-like symptoms., resulting in the coining of the now popular phrase ‘keto flu’. These symptoms may include headaches, fatigue, nausea, dizziness, ‘brain fog’, gastrointestinal discomfort, decreased energy, feeling faint, and heartbeat disturbances. If you suffer from low blood pressure, the ketogenic diet may not be a good option for you.
Following a paleo diet can also carry certain risks. Because it excludes many food groups, it could contribute to certain micronutrient deficiencies. Calcium and vitamin D in particular, which are critical for bone health, can be in short supply.
Paleo vs Keto Diet: Which is Better?
There are pros and cons to both the paleo and keto diets. If you don’t have any chronic conditions, the final verdict may come down to issues of cost, maintenance, and flexibility. The paleo diet offers more food options, but it can also be quite expensive. At the same time, the ketogenic diet is much more restrictive and can be difficult to maintain in social situations. Overall, the paleo diet can be a bit safer, healthier, and more flexible.
References
Arab, A., Mehrabani, S., Moradi, S., & Amani, R. (2019). The association between diet and mood: a systematic review of the current literature. Psychiatry Research, 271, 428–437. https://doi.org/10.1016/j.psychres.2018.12.014
Cambeses-Franco, C., González-García, S., Feijoo, G., & Moreira, MT (2021). Is the Paleo diet safe for health and the environment? Total Environmental Science, 781, 146717. https://doi.org/10.1016/j.scitotenv.2021.146717
Dowis, K. and Banga, S. (2021). The potential health benefits of the ketogenic diet: a narrative review. Nutrients, 13(5), 1654. https://doi.org/10.3390/nu13051654
Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M., & Salehi-Abargouei, A. (2019). Effects of a paleolithic diet on cardiovascular disease risk factors: a systematic review and meta-analysis of randomized controlled trials. Advances in Nutrition, 10(4), 634–646. https://doi.org/10.1093/advances/nmz007
Harvard Health. (2020, August 31). Should you try the ketogenic diet? Retrieved on April 22, 2022, from https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
