top of page

The Skinny on Paleo

Writer's picture:  Vanessa Morozova-Boubel Vanessa Morozova-Boubel

Recent years have seen a significant number of people choose to model their dietary choices after those of prehistoric humans. Proponents of the Paleo diet believe that our bodies suit these hunter-gatherer diets far more than most modern ones. The question remains, should we be looking to our early human ancestors for dietary guidance?


Much of the reasoning behind the paleo diet lies in the belief that the human body is not adapted to consume certain 21st century staples like dairy, grains, and legumes [1]. These post-agricultural foods are thought to be a major factor in modern disease patterns, i.e. the prevalence of diabetes, obesity, cancer and heart disease. In general, the Paleo diet recommends lean meats, fish, fruits, vegetables, seeds, and nuts.






The Good


The Paleo diet places great emphasis on low-glycemic fruits and vegetables – these carbohydrates are absorbed slowly and don’t trigger a dramatic increase in blood sugar.


In some clinical trials, the Paleo diet has shown promising short-term benefits including decreased waist circumference, lowered blood pressure, greater insulin sensitivity, and improved cholesterol levels [2].


Furthermore, by encouraging the consumption of nutritious and fresh whole foods, Paleo diet followers may avoid the added sodium, sugar, and unhealthy fats associated with heavily processed foods.


The Bad


There is little consensus, even within the Paleo diet community, as to which foods should be excluded and which should be included. This is largely because the foods eaten by paleolithic humans varied depending on region and seasonality. Additionally, fruits and vegetables found in supermarkets today differ from those consumed by hunter-gatherers in the wild.


Excluding entire food groups such as grains and dairy products leads to the risk nutritional deficiencies. For example, followers may under-consume calcium from dairy products or fiber from whole grains and develop health issues. One study looking at a small group of healthy participants found a 53% decrease in calcium intake after three weeks of following a Paleo diet [3].


The Final Verdict


The Paleo diet encourages participants to eat fresh and unprocessed foods, leading them away from heavily processed and unhealthy products. In saying that, the exclusion of whole grains, dairy and legumes is a risk factor for suboptimal intake of certain nutrients. Nutrients such as calcium, B vitamins and vitamin D should be consumed regularly from Paleo-friendly foods or supplemented.


While there are some promising health and weight loss benefits associated with adhering to the diet, it is important that anyone interested is mindful of their nutrient intake and avoids over-consumption certain products such as red meat.


Best,

Vanessa


Source(s):


Chang, M. L., & Nowell, A. (2016). How to make stone soup: Is the "Paleo diet" a missed opportunity for anthropologists?. Evolutionary anthropology, 25(5), 228–231. https://doi.org/10.1002/evan.21504


Manheimer, E. W., van Zuuren, E. J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. The American journal of clinical nutrition, 102(4), 922–932. https://doi.org/10.3945/ajcn.115.113613


Osterdahl, M., Kocturk, T., Koochek, A., & Wändell, P. E. (2008). Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European journal of clinical nutrition, 62(5), 682–685. https://doi.org/10.1038/sj.ejcn.1602790

79 views0 comments

Recent Posts

See All

Comments


©Natalie DeMarco, MScFN, RD

bottom of page