The Paleo Diet

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Diet-related diseases of civilization in the United States and most westernized countries affect between 50-65% of the adult population. These diseases are rare or non-existent less westernized people and hunter gatherers. (1)

The Paleo diet allows only foods that our ancestors/hunter gathers/primitive cultures would of had access too. cropped-paleo-diet.jpg

Components of the paleo diet:

  • low glycemic load (Anti-inflammatory)
  • Ideal fatty acid composition (omega 3 and omega 6 balance)
  • Dense in micro-nutrients (rich in vitamins and nutrients)
  • High fiber content
  • Sodium to potassium ratio

This diet is also known as: ancestral diet, caveman diet, primal, etc.

Early humans did not consume just one paleo diet, the diet varied based on what was available to them based on geographical region.

The diet eliminates: grains, legumes (beans) and dairy. That being said many individuals do fine with properly prepared legumes. Some individuals will tolerate some forms of dairy. Real butter seems to be tolerated best, next is hard cheeses, and lastly is fermented dairy (yogurt, kefier). Individual sensitivities and health conditions should determine if you eat dairy.

What Not To Eat

 

Sugar/sweeteners

(most important)

Corn syrup, corn sugar, malt sugar, aspartame, sucralose, equal, sweet and low, cane sugar, evaporated cane sugar, maltodextrin, maltose etc

Eliminate: ALL sugar sweetened beverages, Soft drinks, juice, sweet tea, lemonade, most Starbucks drinks, breads, bagels, muffins, many sauces, ketchup, A1 steak sauce, BBQ sauce, many salad dressings, chewing gums, candy, pretzels, most energy bars, ice cream and soups.

Gluten

Wheat, rye and barley contain the most problematic type of gluten

Eliminate: Beer, cake, bread, wheat bread, cereals, pizza, pasta, pretzels, marinades, commercial bullions, processed cheese (velveeta), gravy, deep fried veggies, cereals, breaded foods, ice cream, energy bars, puddings, fruit fillings, some meatballs, veggie burgers, some sausages etc.

Vegetable oils/trans fats

Vegetable oil, partially hydrogenated oils, soybean oil, canola oil, cottonseed oil, rapeseed oil, corn oil, margarine, shortenings, peanut oils etc

Eliminate: Breads, many sauces, cakes, most salad dressings, soups, chips, pretzels.

 

Maybe* eat.

 

Dairy

Who should avoid: Dairy sensitivity, lactose intolerance, unresolved digestive symptoms, obesity, diabetic, insulin resistance or metabolic syndrome.

Alcohol

Who should avoid: Unresolved digestive symptoms, obesity, diabetic, insulin resistance or metabolic syndrome.

Non-gluten Grains

Oats (unsweetened), rice, buckwheat, amaranth, and quinoa.

Who should avoid: Unresolved digestive symptoms, obesity, diabetic, insulin resistance or metabolic syndrome.

*There is no one size fits all approach to diet. Dairy, non-gluten grains and alcohol must be considered on a case by case basis.

 

What to Eat.

 

Meat, Poultry, Eggs, Seafood

Beef, bison, pork, lamb, duck, chicken, duck eggs, chicken eggs, salmon, tuna, shrimp, scallops, clams, mussels, sardines, anchovies, cod, oysters, mahi mahi, trout etc.

Nuts and seeds

Almonds, pistachios, brazil nuts, walnuts, pecans, cashews, chestnuts, pumpkin seeds, sunflower seeds, sesame seeds etc.

Legumes

Soaked overnight in water: black, pinto, lima, lentils etc.

Vegetables

All fresh or frozen vegetables.

Avoid: white potatoes and corn if obese, metabolic syndrome, diabetic

Fruit

All fresh or frozen fruit.

Avoid: canned fruit in syrup or juice, fruit juice. Dried fruit in moderation.

 

Who will benefit?

Obesity

  • Paleolithic-type diet group achieved significant and sustained weight loss. (2)
  • Reduces appetite.
  • 25% decrease in calories without having to restrict food intake. (3)
  • “Paleolithic diet is more satiating per calorie than a Mediterranean-like diet.” (4)

Diabetes

  • 26% decrease in blood glucose at 12 weeks in the paleo diet group vs 7% decrease in the the Mediterranean diet group. (5)
  • Paleo diet group had greater benefits on glucose control and lipid profiles than the American Diabetes Association diet group. (6)

Hypercholesterolemia

  • Four months of Paleolithic nutrition significantly lowered mean total cholesterol, LDL (bad cholesterol), and triglycerides and increased HDL (good cholesterol) more significantly than the heart healthy diet from American Heart Association. (7)
  • High glycemic load foods increase very low density LDL (bad cholesterol). (8)

Hypertriglyceridema

  • 49% decrease in triglycerides at 5 weeks. (9)

Hypertension

  • “Even short-term consumption of a paleolithic type diet improves BP (blood pressure)”. (10)
  • In just 2 weeks blood pressure dropped an average of systole 9.1 and diastole dropped 5.2. (11)

Metabolic Syndrome

  • Cholesterol, triglycerides, waist circumference and insulin also decreased more in the paleolithic diet group compared to the group who consumed a diet based on dietary guidelines of dutch health counsel. (11)

 

May Help Prevent

Colo-rectal Cancer (12)

Acne (13)

 

 

 

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