The paleo diet is short for the Paleolithic Diet which is also known as the caveman diet. A short introduction to the paleo diet is just that it’s a diet that’s based on animal nutrition established during the time of the cavemen. it’s a diet so appropriate in a biological sense that it’s quite astounding.
What is Paleolithic Diet?
The Paleolithic diet, or Paleo diet as it is commonly referred to, is a diet that contains only natural foods that aim to help you achieve great health. The diet is also called the ‘caveman’ diet and it is a nutritional plan based on the assumed ancient diet of wild plants and animals that were consumed by humans during the Paleolithic era
The diet mostly consists of meat and eggs as the key components. The animals from which the meat and eggs come should have been fed on a completely natural or organic diet. For example, an egg should be from a fowl that is fed on greens, insects, grains, etc.
Cattle should have been fed on green pastures and fish must be wild and not bred in human-run fish colonies. The Paleo diet is not just a diet but also a lifestyle that encourages natural living that is in harmony with the environment.
Paleolithic Diet and Diabetes
Is the Paleo Diet really effective in preventing or counteracting the effects of diseases such as diabetes?
In 2007, Lindeberg conducted a study of 29 people with glucose intolerance or type 2 diabetes. Although both are common, ischemic heart disease can occur. These individuals were divided into two groups and placed on the Mediterranean or Paleolithic diet.
The Mediterranean diet consists primarily of whole grains, low-fat dairy products, vegetables, fruits, fish, oils, and margarine. Like the Paleolithic Diet, the Paleolithic Diet does not contain dairy products or grains.
The results are interesting. They showed that although there was a significant improvement in glucose tolerance in both groups, there was a significant improvement in the group on the Paleolithic diet.
Also in 2009, Johnson and colleagues conducted a study on the health benefits of the Paleolithic Diet on type 2 diabetes. This includes assessment of Paleolithic and diabetic diets. The results once again reported lower average values ​​for hemoglobin A1c, body mass index, diastolic blood pressure, triglycerides, weight, and waist circumference.
Other studies: O’Dia Studies on the Effects of the Paleolithic Diet on 10 North-West Australian Aboriginal Type 2 Diabetes in the 1980s Equally attests to the other benefits of the Paleolithic Diet and its blood sugar-lowering properties.
From an uncontrolled 3-week study of the Paleolithic diet to an uncontrolled 3-week study of 14 Paleolithic diets, it was shown that short-term consumption of the Paleolithic-type diet significantly increased blood pressure and glucose Endurance, Improves insulin sensitivity, reduces insulin secretion, and improves lipid profile without weight loss in healthy stationary humans.
Although any regulation for the Paleolithic Diet states that it should be replaced with vitamin D and calcium, more controlled studies are needed before making further concrete statements on its health benefits. Considering the diabetic diet, the evidence suggests that the Paleolithic Diet is the candidate diet for people with diabetes.
The Paleolithic or Paleo Diet refers to an attempt by man to return to the diet of his ancestors. Humans today suffer from a diet that protected their ancestors from many diseases such as diabetes.
Paleolithic Diet Food List
Meats
• Beef – Steaks, ground beef, veal.
• Pork – Chops, loins.
• Poultry – Chicken, Turkey, Game Hens, Goose, Duck, etc.
• Fish – Salmon, Tuna, Tilapia, Flounder, Bass, Trout, etc.
• Eggs – Chicken, Duck, Goose.
• Organs – Livers, heart, tongues, marrow.
• Shellfish – Abalone, Clams, Mussels, Shrimp, Scallops, Lobster, Crayfish, Crab
• Bison (American Buffalo)
• Specialty Meats – Ostrich, Emu, Kangaroo, Emu, Alligator, Rabbit, Turtle
• Game Meats – Venison, Elk, Caribou, Moose, Rabbit, Squirrel, Wild Boar, Bear, Pheasant, Quail, Dove/Squab, Wild Turkey, Geese
Fruit
• Apple, Apricot, Avocado
• Banana, Blackberries, Blueberries
• Cantaloupe, Cherries, Cranberries
• Figs
• Grapefruit, Grapes
• Honeydew
• Kiwi
• Lemon, Lime
• Mango
• Nectarine
• Orange
• Passion Fruit, Papaya, Peaches, Pears, Persimmons, Pineapple, Plums, Pomegranate
• Raspberries, Rhubarb
• Strawberries
• Tangerine
• Watermelon
Vegetables
• Artichoke, Asparagus
• Beets, Bell Peppers, Broccoli, Brussels Sprouts
• Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber
• Dandelion Greens
• Eggplant, Endive
• Kale
• Lettuce
• Mushrooms, Mustard Greens
• Onions (All Varieties)
• Parsley, Parsnips, Peppers (All Varieties), Pumpkin
• Radish, Rutabaga
• Spinach, Squash (All Varieties), Swiss Chard
• Tomatoes, Turnip Greens, Turnips
Nuts
• Almonds
• Brazil Nuts
• Cashews
• Chestnuts
• Hazel Nuts
• Macadamia Nuts
• Pecans
• Pine Nuts
• Pistachios
• Pumpkin Seeds
• Sesame Seeds
• Squash Seeds
• Sunflower Seeds
• Walnuts
Paleolithic Diet: Pros and Cons
Advantages
- Seriously hunted and collected food
One of the main benefits of food is that it contains only foods that humans can hunt and collect. Therefore, foods such as whole grains and most carbs are not included in the Paleo Diet.
Although it does not contain all the natural foods available, it does contain only natural foods. The cavemen did not spend their days hunting for frozen pepperoni pizza or assembling twinkies.
- Lack of food by-products
In addition, by-products from various food sources such as sugar from sugar cane are not allowed on the Paleo Diet. These by-products are very unhealthy and can cause various unwanted results.
This is especially true for modern processed and pre-packaged foods, which often contain a Frankenstein list of man-made ingredients.
- Weight loss
People who follow the Paleo Diet may experience some benefits related to weight loss. Carbohydrates that are not in the Paleo Diet include foods such as fruits, vegetables, whole grains, bread, pasta, and rice.
Due to the low amount of insulin in your body, the blood sugar level in your body decreases. This allows your body to break down fat instead of storing it. On the Paleo Diet, you must replace carbs with protein.
Disadvantages
- An Unbalanced Diet
One of the main criticisms of the Paleo Diet is that it involves a small sample of foods. This means that people who follow a diet do not have foods like dietary fiber and carbohydrates.
Clinical studies show that the inclusion of grains and unsaturated oils in the diet results in better results than the paleo diet.
- High Saturated Fat Consumption
Another disadvantage of the Paleo Diet is that it is high in saturation. This is due to the high amount of protein present in such a diet. It really is an asset to the cavemen that they spend most of their day looking for food.
But in modern times this can be a big problem because we usually spend most of our days sitting. In today’s world, we are looking for more time for information than hunting for food.
- New Eating Habits
While most of us take a healthy diet, most of us do not take cave foods in particular. Therefore, adjusting to the Paleo Diet can be a bit of a challenge for most people.
The Paleo Diet idealizes the diet of prehistoric humans, reducing the value of the modern “well-balanced” diet. While some health experts fully support this diet, others believe it is a new fashion diet with a new history.
Paleolithic Diet History
The Paleo Diet is derived from gastroenterologist Walter Vogtlin, who Published the Stone Age Diet in 1975. Walter argues that the ancestral Paleolithic diet was carnivorous: mostly fat and protein with small carbohydrates.
His dietary recommendations are similar to his own medical treatments for many digestive problems such as colitis, irritable bowel syndrome, and dyspepsia.
In 1985, when Boyd Eaton and Melvin Connor published a research paper on the Paleolithic Diet in the New England Journal of Medicine, the diet caught the attention of the leading medical institution.
Two researchers later published a book on the nutritional approach that focused on achieving a ratio of macronutrients (carbohydrates, fat, and protein) in the foods our ancestors ate.
Note that they did not include foods that were not available to our former agricultural ancestors such as bread and milk, instead emphasizing protein, fat, and carb ratios.
Since 1989, the Swedish physician Staffan Lindbergh has led the scientific study of aboriginal tribes not yet influenced by modern culture. Based on the Kitava tribe, the most studied people on an island in Papua New Guinea, these surveys are collectively called the Kitava study.
Surveys have shown a population that is not clearly suffering from heart disease, obesity, diabetes, or high blood pressure. Since its first publication in 1993, the Kitava study has produced several scientific publications analyzing the relationship between diet and modern diseases.
Since the late 1990s, more and more nutritionists and doctors have recommended switching to a pre-farm diet. Defendants adopted the original ancestral diet to include modern foods that best mimic the nutritional properties of the ancient Paleolithic lifestyle.
Just as members of the Kitawa tribe maintained a healthy weight without resorting to calorie counting, paleo dieters in Western cultures have found a lifestyle that can help them lose weight and reduce the symptoms of many common diseases.
Paleo Diet Rules
- Rule No. 1
First, eat a lot of products. The nutritional value of fruits and vegetables is very high. They also contain antioxidants, fiber, and vitamins. Not only that, these essential nutrients are easily digested once cooked.
Choose only the freshest and most organic fruits and vegetables you can find; Avoid those that have been processed and contaminated with chemicals such as pesticides and fertilizers.
- Rule No. 2
Paleo Diet Information Rule Number Two: Reduce Carbohydrate Intake. Through this, stay away from foods that raise blood sugar levels. Examples include refined white bread, pasta, wheat, and whole grains.
Also, skip vegetables that are high in starch, such as potatoes and beans. These foods only came into existence during the agricultural period and were designed to feed a large number of people at once.
However, their nutritional value is low as blood sugar levels rise. This may explain why there are so many people with diabetes today: because they neglect their fruits and vegetables and instead indulge in high sugar foods.
- Rule No. 3
Next, eat high amounts of good fats, especially those containing omega-3 fatty acids. These good fats are found in meat from organic and free-range animals. They are also found in fish meat that grows naturally without the use of artificial feeding.
Avoid processed meat from pets or pets. If there are no naturally bred animals in your area, you can only pick fresh and lean meat at the supermarket.
- Rule No. 4
Another rule to follow is to avoid foods that contain high allergens. Unlike ancient foods, modern foods today contain high amounts of allergens.
Examples are dairy and dairy products such as cheese, chocolate, and wheat. Avoid these types of foods as they can have a negative effect on the immune system.
- Rule No. 5
The last and most important paleo diet information you need to know is getting enough calories for your daily needs. This allows you to eat only what you need for your daily activities. Avoid overdoing them, as they can adversely affect your health.
The same may be true if you significantly reduce your calorie intake. As the human body is programmed to withstand periods of drought, without using up calories, your system will continue to store them and slow down your overall metabolic rate.
Frequently Asked Questions
what do you eat on the paleo diet?
The foods that are considered within the Paleo Diet are the food we ate before animal and agriculture husbandry which might be meat, fish, shellfish, tree nuts, vegetables, roots, mushrooms, and berries. The food that is considered out for the Paleo Diet would be grains, dairy, beans, potatoes, sugar, and other fake foods because they’re from the Neolithic era.
Why Paleo diet is unhealthy?
some studies link weight loss and overall health improvements when following the Paleo Diet, many remain skeptical regarding its overall effectiveness. From a nutritional standpoint, adhering to certain parts of this diet may result in potentially damaging consequences.
Is paleo healthier than keto?
The paleo diet allows for several whole-food sources of carbohydrates, provided they fall under the permitted food categories. The keto diet encourages eating high-fat dairy foods and a few soy foods, as long as they fit within the recommended carbohydrate range, but soy and dairy are a no-go on paleo, apart from some grass-fed dairy.
Should you exercise on the paleo diet?
Yes, You Should exercise on the Paleo Diet. Paleo exercise has a similar basic goal: to enhance your health by working together with your body, not against it. apart from general guidelines – specialize in natural movement and consistent physical activity, emphasize briefer periods of high-intensity work over endless cardio – Paleo fitness means whatever way of moving your body works best for you.
Can you eat rice on Paleo?
A little brown or wild rice once in a while won’t kill you – the poison is usually in the dosage. However, depending on your goals and gut health, you would possibly want to avoid them. white rice, on the opposite hand, is a smaller amount problematic when it comes to your digestive health, however, its carbohydrates levels and glycemic load need to be considered.