The paleo diet, also known as the "caveman, Stone Age or hunter gatherer diet," is a popular dietary trend that involves eating only foods that were available during the Paleolithic era. This means that the diet is focused on whole, unprocessed foods.
Followers seek to replicate the eating patterns thought to be used from 2.5 million years ago to just before the agricultural revolution. Typical foods include those that were either hunted or gathered, such as lean meats, fish, fruits, vegetables, nuts and seeds. Excluded foods include those that are farmed, such as grains, legumes and dairy, which many believe we are genetically mismatched for.
Advocates of the paleo diet claim that it can improve overall health, promote weight loss, and reduce the risk of chronic diseases such as diabetes and heart disease. However, there are potential risks and drawbacks to be considered.
Examples of food groups included in the paleo diet are:
Lean Meats: Beef, pork, chicken, turkey, and wild game
Fish and Seafood: Salmon, trout, tuna, shrimp, and other types of seafood.
Fruits and Vegetables: Berries, apples, oranges, leafy greens, broccoli, and other non-starchy vegetables.
Nuts and Seeds: Almonds, walnuts, cashews, pumpkin seeds, and sunflower seeds.
Healthy Fats: Avocado, coconut oil, olive oil, and ghee (clarified butter).
"A Paleo diet, with the aim of replacing cereal-based diets, appears to improve metabolic health and body composition in healthy sedentary populations."
- European Journal of Clinical Nutrition (Frassetto et al., 2009)
A major moment in the evolution that led to homo sapiens occured between 5 and 8 million years ago, when our line split off from chimpanzees. During this time the availability of food was very scarce, requiring hunting and gathering in order to eat.
The introduction of farming and agriculture, a mere 10,000 years ago, drastically changed this. While it is argued it has led to healthy food groups such as whole grains, beans, legumes and other complex carbohydrates, some challenge the genetic need. Regardless of this debate, today the majority of modern humans over-consume processed foods.
The proposed benefits of the Paleo Diet tend to include:
1. Increased Nutrient Intake
Focuses on whole, nutrient-dense foods that can help provide the body with essential vitamins and minerals.
2. Improved Digestion
By eliminating processed and refined foods, the paleo diet may help improve digestion and alleviate symptoms such as bloating and constipation.
3. Reduced Inflammation
Includes foods that are low in inflammatory compounds, which may help reduce inflammation in the body and lower the risk of chronic diseases.
4. Weight Loss
Because the paleo diet is focused on whole, unprocessed foods, it may naturally lead to a reduction in calorie intake, which can help promote weight loss.
Debated risks of the Paleo Diet to be considered:
1. Nutrient Deficiencies
Because the diet eliminates entire food groups such as grains and dairy, it can be challenging to obtain certain essential nutrients, such as calcium and vitamin D.
2. High Saturated Fat Intake
While the diet emphasises whole foods, it can also be high in saturated fat due to the emphasis on animal products, which may increase the risk of heart disease. Research suggests that consuming too much animal protein may increase the risk of health problems like heart disease and cancer.
3. Limited Food Choices
The restrictive nature of the paleo diet can make it challenging to follow in the long term, and may lead to feelings of deprivation and social isolation.
4. Cost
High-quality, whole foods can also make the paleo diet more expensive than other dietary approaches.
The paleo diet can be a healthy and effective dietary approach, but it may not be appropriate for everyone. By focusing on whole, nutrient-dense foods and avoiding processed and refined foods, the paleo diet may offer several potential health benefits.
It is important to approach this diet with caution and ensure that nutrient needs are being met while focusing on high-quality sources of protein to limit the intake of red meat. Always consult with a healthcare professional before making significant dietary changes, especially if you have any underlying health conditions or concerns.