Paleo

The Paleo diet, often referred to as the “caveman diet,” draws inspiration from the presumed eating patterns of our Paleolithic hunter-gatherer ancestors. It centers around the idea that our bodies are genetically best adapted to thrive overall, unprocessed foods that were available prior to the advent of modern agriculture.

What is the Paleo Diet?

The Paleo diet features the following principles:

Prioritizing Whole Foods: Focus on lean meats, fish, vegetables, fruits, nuts, seeds, and healthy fats (olive oil, avocado).
Eliminating Processed Foods: Avoidance of refined sugars, artificial ingredients, excessively processed foods, and most manufactured food products.
Grain-Free: Exclusion of grains like wheat, oats, rice, and related products like bread and pasta.
Dairy-Free: Avoidance of milk, cheese, yogurt, and other dairy products.
Flexibility: While core tenets exist, Paleo interpretations have some variation in allowing legumes, natural sweeteners, etc.

How Can the Paleo Diet Help You?

The Paleo diet aims to support health and well-being in several ways:

Improved Nutrient Density: Focus on whole foods increases intake of vitamins, minerals, and antioxidants vital for health.
Reduced Inflammation: Elimination of processed foods, refined sugars, and potential irritants is thought to promote inflammatory balance.
Weight Management: Naturally lower in calorie-dense processed foods, it can aid in weight loss or healthy weight maintenance.
Blood Sugar Regulation: Emphasis on low-glycemic foods may help manage blood sugar levels, important for those with diabetes or pre-diabetes.

What is the Paleo Diet Good For?

The Paleo diet is often considered for addressing:

Autoimmune Conditions: Potential to reduce inflammation and gut permeability that may exacerbate autoimmune diseases.
Metabolic Health: Its impact on blood sugar and weight may indirectly support metabolic conditions.
Increased Energy Levels: Improved nutritional intake and stabilized blood sugar can combat fatigue.
Food Sensitivities: Elimination approach of Paleo helps identify if grains, dairy, or other common foods cause issues.

Benefits of the Paleo Diet

Focus on Wholesome Eating Promotes a shift towards healthier food choices, often even without strict Paleo adherence.
Potential Health Improvements: May see improvements in various health markers, disease symptoms, and overall well-being.
Simple Guidelines: While some find it restrictive, the core principles are easy to grasp compared to complex diet plans.
Customizable Approach: Allows for tailoring to individual preferences within its broad template.

What to Expect with the Paleo Diet

Adjustment Period: There may be an initial “carb flu” as your body adapts to less sugar and refined carbohydrates.
Potential for Expense: Relying on quality meats, fresh produce, etc., may increase food costs in certain situations.
Learning Curve: May need to invest time in re-learning how to cook and shop to fit Paleo guidelines.
Varied Results: While many experience health benefits, individual outcomes may differ based on various factors.

Similar Modalities to the Paleo Diet

Primal Diet: Broader version of Paleo, allowing some full-fat dairy, focusing on food quality more than strict ancestral mimicry.
Low-Carb Diets: Share some overlap, but Paleo specifically emphasizes whole vs processed food sources.
Whole30: A 30-day reset program using stricter Paleo principles, then gradual reintroductions to assess food sensitivities.

Final Thoughts

The Paleo diet offers a framework for shifting towards a more whole-foods-based approach to eating. Its potential benefits and alignment with holistic health principles make it an appealing option, especially for those seeking dietary support for autoimmune conditions, metabolic health concerns, or those with inflammatory conditions.

Scientific References

Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63, 947–955. https://doi.org/10.1038/ejcn.2009.4
Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., & Söderström, M. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross-over pilot study. Cardiovascular Diabetology, 8, 35. https://doi.org/10.1186/1475-2840-8-35
Manheimer, E. W., van Zuuren, E. J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic type diet for the treatment of type 2 diabetes mellitus: A systematic review and meta-analysis protocol. Systematic Reviews, 4(1), 64. https://doi.org/10.3945/ajcn.115.113613