In recent years there has been a new eating regimen on the block: the Paleo diet. Based on the meals eaten by our hunter-gatherer ancestors, which include whole foods and low carbs, it’s won over several famous fans today, with everyone from Jessica Biel to Megan Fox to Blake Lively having tried its supposed benefits. These include not only weight loss, but also claims of a reduced risk of type 2 diabetes and heart disease.
Yet among the science-backed longevity benefits Mediterranean diet, the questionable virtues of the short term ketogenic diet, and the very temporary brat diet, you may be wondering where Paleo fits into all of this. We talked to nutrition experts to find out the historical origins of this diet, as well as what foods you can eat and why they might be helpful to you, as well as the downsides to be aware of.
What is the Paleo diet and what foods can you eat?
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“The Paleo diet was designed to reflect the hunter-gatherer lifestyle of our ancestors,” says Tamara Willner, nutritionist at Second Nature. “It’s about eating only foods that would have been available before agricultural practices began, about 10,000 years ago.” She explains that the central idea behind the diet is that people are believed to have been generally healthier in the Paleolithic era, with lower rates of heart disease and type 2 diabetes, and it is believed that these results could be replicated by modifying our modern diets. . Although it’s not clear to the researchers if it was their diet that was responsible for the differences in health, or if it was due to other factors such as spending more time outdoors and having higher fitness levels.
So what’s on the shopping list in 2022? “Since the diet is based on not eating foods that have developed as a result of modern agriculture, it only involves eating unprocessed foods,” Willner says. “These include lean meats, fish, fruits, vegetables, nuts and seeds. It also usually means no dairy products, grains or legumes, as these were not widely available at the time, and other foods that are prohibited are sugar, sweeteners and vegetable oils. Some variations of the diet allow small amounts of grass-fed butter, and small amounts of wine and dark chocolate are also allowed.”
The origin of the edibles is also something to consider. Josie Porter, the Doctify-reviewed dietitian at The Gut Health Clinic, notes that to truly eat like our ancestors, you’ll need to opt for organic and grass-fed produce. She adds: “You’ll also need to avoid refined grains, as well as items that contain trans fats, salt, and added chemicals.” Some cereals, like ancient grains that have not been processed through hybridization or genetic modification, are allowed on the paleo diet.
Foods to eat on the Paleo Diet
- grass fed meats
- Seafood fish
- Fresh fruits
- fresh vegetables
- eggs
- walnuts
- seeds
- healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)
Foods to avoid on the Paleo Diet
- cereal grains
- legumes (including peanuts)
- dairy products
- refined sugar
- potato
- processed foods
- too salty foods
- refined vegetable oils
- candy/junk/processed food
Are there health benefits to the Paleo diet?
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“There are benefits to eating a whole foods diet,” says nutritionist Jenna Hope. “This eating regimen focuses on consuming real foods and plenty of vegetables, which can meet a wide range of nutritional requirements and incorporate fiber to improve gut health.” Porter agrees that there are a lot of things that make nutritional sense. “We know that highly processed foods are unhealthy when eaten in excess, as they are easier to digest and often contain sugar. , salt, and added fats, while eating more whole foods, such as fruits, vegetables, nuts, seeds, and eggs, can be nutritious,” she explains. “It also encourages nutrients to be obtained from fresh, organic, unrefined, and unprocessed sources. “.
For this reason, it could also help improve gut health. “Removing a range of inflammatory foods and beverages that contain processed or refined sugar, combined with the addition of a range of anti-inflammatory foods, can lead to better gut health and an overall improvement in markers of inflammation.” explains Dr. Kirstie Lawton, PhD, a registered dietitian nutritionist at the Institute for Optimal Nutrition. “A diet low in refined carbohydrates may also have a positive impact on insulin resistance and blood sugar markers.”
Plus, it could support healthy and sustainable weight loss. “On the Paleo diet, you won’t be eating processed foods, which are often high in sugars, refined carbohydrates, fats, preservatives, and salt,” says Willner. “These foods are rarely satiating, and by cutting them out we’ll be more aware of our natural hunger cues and less likely to overeat.” Plus, she adds, “Low-carb diets have been shown to be effective for weight loss, as well as managing type 2 diabetes. With a low-carb diet, your energy levels are likely to be more stable throughout the day.” day and you may find that you’re naturally eating less. If you often feel tired in winter and you find yourself prone to snacking, lack of proper nutrition could be the reason.
The paleo diet has been linked to weight loss,” says Dr. Carrie Ruxton, of the Health and Food Supplement Information Service. “Weight loss is likely as food groups are eliminated and it is likely that calorie intake is reduced because of that. “However, it is restrictive to follow particularly in the long term. Since many healthy foods are avoided, there is a risk of nutrient deficiency, particularly fiber, vitamin and mineral deficiencies (eg, calcium in dairy products, fiber and B vitamins in legumes and whole grains). Anyone following this diet should be advised to take a multivitamin/multimineral supplement.”
The Paleo diet: what are the disadvantages?
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For starters, the healthy premise on which this diet is based could be wrong. “The logic of the Paleo diet is questionable,” says Porter. “After all, the life expectancy of our Paleolithic ancestors is around 35 years. It’s likely that the reason they have lower rates of disease is because they passed away before it could take place. Also, they would have experienced extreme periods of famine before they could trap and slaughter an animal to eat. During these periods, they would have eaten very little meat and much more plant-based foods.” With that in mind, Darcy Lawler, nutritionist and co-founder of wellness platform Aegle, warns that Paleo diets can often rely too heavily on animal protein. “It’s important to include plant proteins, nuts, seeds, and some protein-rich vegetables,” she explains. And do not forget, vegan protein Fonts are also an option.
There is also the fact that the Paleo diet restricts certain food groups. “Skipping grains and legumes can be detrimental to gut health,” says Hope. “Furthermore, strict adherents of this diet also do not consume dairy products and therefore this may increase the risk of nutritional deficiency if they don’t replace key nutrients like iodine, calcium, and vitamin D from other dietary sources.” You could also miss out on fiber and protein. “It involves avoiding legumes and whole grains,” Willner warns. “These are good sources fiber, complex carbohydrates and protein and can definitely be part of a healthy diet.
w&h thanks nutritionist jenna hope, Tamara Willner, NHS-backed eating plan nutritionist Second nature,Josie Porter, Doctify-reviewed dietitian in The Gut Health Clinic, Dr. Kirstie Lawton, PhD, Registered Nutritionist at the Institute for Optimal Nutrition and Darcy Lawler, nutritionist and co-founder of Eagle, and Dr. Carrie Ruxton, of The Information Service on Health and Food Supplements, for your time and expertise.
