The Paleo Diet

by Irene Mejia | Sep 18, 2023

The Paleo diet, inspired by the eating habits of our ancient ancestors during the Paleolithic era, has gained considerable attention in recent years.

Promising to enhance overall health and well-being, this dietary approach advocates a return to the basics by excluding processed foods, grains, legumes, and dairy, while emphasizing the consumption of whole, unprocessed foods.

As we delve into the origins and principles of the Paleo Diet, we will explore its potential benefits and possible drawbacks.

We will also examine how to follow this diet effectively, and we will cover some of the most frequently asked questions about this diet.

I. The Paleo Diet – The Origins

a) Definition

The Paleo diet, also known as the Paleolithic diet, Stone Age diet, the hunter-gatherer diet and caveman diet, is a dietary plan based on the presumed eating habits of our ancestors during the Paleolithic era.

This era dates back around 2.5 million to 12,000 years ago. After this period humans started practicing small-scale farming (1).

The central idea behind this diet is to mimic the food choices of our hunter-gatherer ancestors to promote better health and overall well-being.

b) The Origins

The concept of the Paleo diet was popularized in the 1970s by gastroenterologist Dr. Walter L. Voegtlin (2).

He argued that humans are best adapted to the diet of Paleolithic hunter-gatherers and that modern agricultural practices and processed foods are detrimental to health.

Since then, the diet has gained significant attention and has been advocated by various health enthusiasts, researchers, and authors.

c) What’s Included

The Paleo diet emphasizes whole, unprocessed foods that can be hunted, fished, or gathered, and it eliminates processed foods, refined sugars, grains, legumes, and dairy products.

The reasoning behind eliminating these foods from the diet is that they are the result of farming and agriculture. For example, all grains and processed flours because the Paleolithic era predated agriculture.

Similarly, dairy products are not included since early men didn’t raise animals for milk and meat. Most refined sugars as we know them didn’t exist either, which is why honey is the only sweetener allowed in the diet.

II. Pros and Cons of the Paleo Diet

a) Benefits

Weight Loss

Several studies have shown that the Paleo diet may lead to weight loss, but the studies have some limitations.

For example, this study compared two groups: one following the Paleo diet and the other following the Mediterranean diet. Both groups lost significant weight, with the Paleo diet group losing a few more pounds.

However, calories were not equated or controlled, which can affect results. For example, the paleo group consumed 451 fewer calories per day without tracking or restricting calories (3).

This can be explained by the fact that many processed foods are high-calorie, so it can be easier to be on a calorie deficit (consuming less calories than the ones we “burn”) if they are removed from the diet.

Improved Metabolic health

Some studies suggest that this diet may improve metabolic health, but some of these studies also have some limitations.

One study found that participants following the Paleo diet for 10 days had reduced their total cholesterol, LDL (“bad” cholesterol, triglycerides, and diastolic pressure.

However, the sample size was very small (nine participants) and there was no control group (4).

Another study found that the Paleo diet led to better glucose tolerance compared to a typical diabetes diet. However, the sample size of the study was also small (13 participants) (5).

Enhanced Nutrient Intake

By focusing on whole, nutrient-dense foods, this diet can provide higher levels of essential nutrients like vitamins, minerals, and antioxidants.

Also, it can be a high-protein diet due to its focus on lean meats, fish and seafood, which could be good for people seeking to gain muscle mass.

No Alcohol Consumption

Even if our bodies evolved to be able to metabolize small quantities of alcohol, alcohol consumption does not provide any benefit to our health, and in excess it can be detrimental.

Since the diet does not allow alcoholic drinks, those who practice a Paleo diet can prevent diseases caused by excess alcohol consumption.

b) Drawbacks

Nutritional Imbalances

Critics argue that the strict exclusion of grains, legumes, and dairy may lead to potential nutrient deficiencies, such as calcium, vitamin D, and fiber.

A Harvard article indicates that there are some non-dairy calcium-rich foods that are well-absorbed by the body such as collard greens, turnip greens and canned bone-in sardines and salmon (6).

However, you would have to eat five (or more) servings of these foods to meet recommended calcium needs.

Sustainability and Accessibility

Following a strict Paleo diet can be challenging for some individuals due to the limited availability and high cost of grass-fed meats, wild-caught fish, and organic produce.

Also, since the diet relies a lot on fresh foods, it can be time-consuming to purchase the ingredients and prepare the meals.

It may not be practical or affordable for everyone to sustain such a diet in the long term.

Lack of Long-Term Research

While some short-term studies show positive effects of the Paleo diet, there is a scarcity of long-term research to ascertain its safety and efficacy over extended periods.

Most studies have relatively small sample sizes and varying methodologies, making it difficult to draw conclusive results.

Also, there is very little research supporting the main claim of this diet: that the diet of our ancestors was actually healthier than current alternatives.

For example, according to anthropological research, most children died before the age of 15, and only rarely did adults reach past 40 (2).

Since many died because of other life-circumstances (survival), it is hard to say with confidence that they were healthier because of their diet.

III. How to Follow the Paleo Diet

If you are interested in following a Paleo diet, these are the foods to prioritize:

Lean meats: grass-fed and pasture-raised meats such as beef, pork, poultry, and game meats.

Fish and seafood: wild-caught fish and seafood are recommended due to their high omega-3 fatty acid content.

Fruits: fresh fruits, particularly those with lower glycemic index values, are encouraged.

Vegetables: non-starchy vegetables like leafy greens, broccoli, peppers, and mushrooms are staples.

Nuts and seeds: Including almonds, walnuts, chia seeds, and flaxseeds for healthy fats and protein.

Healthy fats: avocado, coconut oil, and olive oil are preferred sources of fats.

The following is a list of things to avoid:

Avoid grains and legumes: eliminate grains like wheat, rice, and oats, as well as legumes like beans, lentils, and peanuts, as they are not part of the Paleo diet.
Limit dairy consumption: The Paleo diet excludes dairy products, but some individuals may choose to include small amounts of grass-fed butter or ghee.

Limit alcohol: alcohol is not included in this diet.

IV. FAQ

a) Can The Paleo Diet Help With Autoimmune Conditions?

Some proponents of the Paleo diet suggest that it may be beneficial for individuals with autoimmune conditions due to its anti-inflammatory properties.

However, there is limited scientific evidence to support this claim, and individuals with autoimmune conditions should consult with a healthcare professional before making significant dietary changes.

b) Is The Paleo Diet Appropriate For Athletes And Active Individuals?

As with any diet, it depends on how well-balanced the diet is.

An athlete or active individuals require a high-protein diet to prevent losses in lean muscle mass. This diet is rich in animal-proteins, so it can be a good alternative.

However, due to its restrictive nature, it can actually be somewhat low in calories for those interested in weight gain (muscle gain) or those who burn many calories.

Most of the foods are very satiating and nutrient-dense, so you may have to consume larger quantities of foods to meet your calorie needs.

V. Conclusion

The Paleo diet is based on the idea of reverting to the dietary patterns of our ancestors to improve health and well-being. It emphasizes whole, unprocessed foods while excluding grains, legumes, dairy, and processed items.

Some potential benefits of the diet include weight loss, improved metabolic health, and enhanced nutrient intake.

However, it may not be suitable for everyone, and there are concerns about potential nutrient deficiencies and the sustainability of the diet over the long term.

Before starting the Paleo diet or any major dietary change, it is essential to consult with a healthcare professional or registered dietitian to ensure that it aligns with individual health goals and needs.

This post was written by Irene Mejia, RD and Sports Nutrition Specialist.