We have had a few reader requests to discuss the Paleo diet. Today’s post is written by Brett Delaney, Dietetic Intern and it covers the basics of the diet. As always, if you have further questions, don’t hesitate to contact us!
Eating Like a Caveman – The Paleo Diet
The Paleolithic (Paleo) diet, also referred to as the ‘Caveman or “Stone Age” diet, has gained a large group of supporters and interest in recent years. The diet is loosely based on the concept that our bodies are accustomed to eating like a caveman because our ancestors did for millennia, well before the birth of farming and processed foods. The diet allows meat, fish, shellfish, poultry, eggs, veggies, roots, fruits, and berries but eliminates grains, potatoes, rice, legumes, dairy, sugar, and salt. Basically any food that was cultivated, farmed or processed should be left out of your diet. According to proponents of the Paleo diet, our genetics have been predisposed to these foods and the today’s common diseases like heart disease, diabetes, and obesity are the result from eating food our bodies are not ready to process, evolutionarily speaking. It does have an enticing tag line, “eat like a caveman, shed pound” but does only eating food that can be hunted, fished, or gathered really the best way towards weight loss and good nutritional status?
The Paleo diet does promote the consumption of more fruits and vegetables along with the elimination of sugars and salts, all of which corresponds with the 2010 Dietary guidelines for Americans. Another positive is that a diet rich in both protein and plant foods can contribute to weight loss, regulate blood pressure, control blood sugar, and may help prevent type 2 diabetes. Some areas of concern regarding the Paleo diet are showcased in its recommendation of an excess in daily fat intake while falling short on carbohydrate consumption. By excluding grains, legumes, rice, dairy, and potatoes, you run the risk of developing certain deficiencies. These foods are nutrient-rich and contain various important minerals and vitamins like vitamin D and calcium. Whole grains, which contain dietary fiber, may lower the risk of heart disease, cancer, and diabetes along with many other health complications. The core reason many people give dairy and grain such a bad rap derives from over consumption, and just like everything else, extra servings become troublesome. Another area of concern is the sustainability of the Paleo diet. The diet can be expensive and difficult since removing grain and all processed foods for your diet entirely can be almost impossible.
If you are looking for a diet, take away the positives from the Paleo diet such as eating more fruits and vegetables, choosing leaner meats, lowering consumption of processed foods, and eating more home cooked meals but include variety, smaller portion sizes, dairy products, and whole, unprocessed grains. Remember, the best diet has to fit the individual’s lifestyle while being affordable and easy to follow.
References:
1) Cunningham, Eleese. Are diets from Paleolithic times relevant today? Journal of the Academy of Nutrition and Dietetics, 2012 (vol. 112, issue 8): p. 1296. doi: 10.1016/j.jand.2012.06.019
2) Lucas, Debbie. (2014, January 14). The Paleo Diet [Healthy Living Blog].
