What’s the Paleo Diet and How Can It Benefit Me?

Introduction

The paleo diet has actually been around for longer than you might think. It was introduced in the 70’s, and was popularized back in 2002 with the publication of the book The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat by Loren Cordain. So what is the paleo diet? You might have also heard it referred to as the “caveman” diet, or the “stone age” diet, and the idea is that our bodies are only evolved enough to eat like our Paleolithic ancestors. This means eliminating foods like grain and heavily processed ingredients. So typically, you would rely more on fruits, vegetables, and meat. Now that we have the paleo diet explained a little, let’s dive even deeper into what it is, how it benefits our bodies, and more!

1. Understanding the Basics of the Paleo Diet (foods to avoid on Paleo diet)

Origins:

Though you may have heard of this diet frequently, the paleo diet may still be strange for beginners. But the idea is pretty straight forward. Dr. Loren Cordain—mentioned above for popularizing the diet—concluded that there is plenty of evidence that our physiology has not changed enough in the last 2.5 million years to accommodate our current ways of consuming food. He argues that genetically, our diets should still match the hunter-gatherer lifestyle—or, the paleo lifestyle. This means an emphasis on whole, unprocessed foods.

Foods That Are Included:

Let’s take a look at what is on the paleo food list, and what the paleo diet rules include. Think of not just what our ancestors ate, but what promotes optimum health. Things like meat, fish, fruits, vegetables, nuts, and seeds. This does not mean you can eat something like bacon all day, and expect to be healthy—a common misconception when people hear about this diet. In fact, it very specifically states that you should focus on lean, grass-fed meat or wild game. Basically, like all diets, follow your gut health. Do not consume a ton of meat or poor quality ingredients just because “you can.” Instead, focus on wholesome foods that will benefit your gut: prebiotic foods like apples and leeks, probiotics like kimchee, and fatty fish.

Foods That Are Excluded:

Some of the foods to avoid on the paleo diet include grains, legumes, dairy, refined sugars, and processed foods. This is because many modern health issues stem from our body’s inability to process this food. For example, grains and legumes have lectins and phytic acid, antinutrients that interfere with nutrient absorption in our gut. Processed foods with their heavy use of artificial ingredients is proven to cause inflammation, metabolic issues, and any number of western illnesses. Basically, this diet is aimed at assisting with digestion to reduce all those gut-related health problems.

2. Health Benefits of the Paleo Diet

Weight Management:

The paleo diet has many benefits for our bodies. Weight loss is a significant one on paleo. It promotes weight loss through a variety of means, but mostly it’s because this is a fairly low-carb, high protein diet. By eliminating grains and processed sugars, you are avoiding low-nutrient, high-calorie foods that cause blood sugar spikes and more fat storage. Overall caloric intake is lowered, insulin levels are regulated, and cravings reduce. The increased protein in paleo is more filling with a high thermic effect. This essentially means you will burn more calories eating proteins than you would with fats or carbs. Say goodbye to mindless snacking, and hello to whole foods!

Improved Digestion:

The health benefits of the paleo diet also include improved digestion by focusing on foods that are easier for our gut to process and getting rid of irritants that cause digestive discomfort. No processed goods means no bloating, gas, or indigestion. Many of us have difficulty processing dairy and grain as well, leading to similar symptoms like inflammation or diarrhea. Also remember, this diet heavily encourages the consumption of fruits and vegetables which can be high in fiber. Fiber is amazing for our gut microbiome because it feeds the beneficial bacteria and supports regularity. You can also see a lot of anti-inflammatory ingredients in the paleo diet, and again, your digestion will greatly improve. Leafy greens, fatty fish, and certain oils are just a few that can contribute to eliminating chronic inflammation.

Increased Energy Levels:

The paleo diet is closely related with our body’s energy levels because, as we mentioned earlier, it can help stabilize your blood sugar levels with the removal of refined sugar, grains, and processed junk. In fact, the paleo diet is so great for blood sugar control that it is the perfect option for those with insulin resistance or pre-diabetes, and functional nutritionists will often recommend the paleo diet for diabetes.

But avoidance of sugars and blood sugar regulation is not the only way it increases your energy! The focus on healthy fats provides steady, lasting energy—as opposed to spikes and drops. Higher protein intake promotes energy stabilization by slowing the absorption of sugars and fats. The foods paleo avoids—like dairy and grains—can also deplete your energy, so reducing them helps your body to operate more efficiently. Last, the foods the paleo diet recommends are nutrient-dense, rich in things like essential vitamins, minerals, and antioxidants. These are crucial for energy production on the cellular level.

Reduced Inflammation:

We have already hit on this subject a bit, discussing how the paleo diet focuses on foods that are naturally anti-inflammatory while excluding those that trigger inflammation. But let’s look at a few particulars. For example, this diet stresses healthy fats like omega-3 fatty acids, which have a strong anti-inflammatory effect. Omega-3’s also counterbalance the pro-inflammatory effects of your omega-6 intake.

Paleo-friendly foods also tend to be high in antioxidants, which neutralize free radicals. Free radicals cause oxidative stress and inflammation, so foods like leafy greens, berries, and turmeric, which are chalk full of antioxidants, are strongly supported by this diet.

3. Potential Challenges of the Paleo Diet

Elimination of Certain Foods

Now, I know avoiding bread is a sore spot with the paleo diet. This is a staple for many, and imagining life without baked goods like bread sounds difficult. But you don’t have to worry! Brands like Plantiful Kitchen exist, bringing you grain-free bread that is also gluten-free, dairy-free and clean ingredient, making it paleo-friendly. If the goal is to consume whole foods that will benefit your health, count our delicious loaves in. Just because this diet is influenced by what our ancestors ate does not mean modern bread alternatives need to be excluded. So munch away on our fresh, organic gluten-free bread—delivered straight to your door—guilt-free!

Other challenges of the paleo diet might include giving up legumes and dairy. Life without cheese? I completely understand why some of these losses might seem difficult. But again, substitutes are out there! Non-dairy alternatives made from nuts (almonds or cashews for example), coconut, or nutritional yeast will mimic the texture and flavor of traditional cheese. If you are used to legumes in something like stew, curries, or stir-fry, try using cauliflower, sweet potatoes, or squash. Or let’s say you are used to relying on legumes for their creaminess in dips spreads—try avocados, rich in healthy fats and fiber. Basically, there are many paleo diet adaptations, and once you get used to the substitutions, it will be a breeze to follow the guidelines.

Nutrient Considerations:

Despite food restrictions, it is extremely important to ensure diversity in your paleo diet as far as nutrition. Yes, technically something like steak is allowed in paleo diets, but the old adage applies here: everything in moderation. Try incorporating other meats too, like wild-caught fish or pastured chicken, which are nutrient-rich. And make sure to consume a veritable rainbow of vegetables. Make sure you are getting enough non-starchy vegetables like leafy greens and root veggies. Vegetables boast a broad spectrum of vitamins, antioxidants, and phytonutrients, making them paramount to your overall health. You should also be ensuring you get enough nutrients on a paleo diet by including healthy fats, a vast array of fruits, fermented foods, and foods rich in fiber. Ideally, you want to avoid eating the same foods every day, regularly switching up you ingredients to ensure maximum nutrient intake.

Social and Lifestyle Adjustments:

Living a paleo lifestyle might become difficult, especially when it comes to dining out or attending social gatherings. But the social challenges of a paleo diet can easily be overcome. Some tips include: communicating your dietary needs in advance, researching or asking about the menu, bringing paleo dishes to share, be flexible, and be kind to yourself. Keeping your diet to a healthy standard can be quite challenging, but it definitely gets easier with time. And when in doubt, eat a paleo-friendly meal beforehand.

4. How to Start the Paleo Diet

Getting Started:

Starting a paleo diet might seem daunting, but if you gradually transition into one, you might find the task more approachable. A complete overhaul overnight could overwhelm you, so try a little bit at a time to make things more manageable.

When on the paleo diet, meal planning can eradicate a lot of stress, so I highly suggest you try this method. Go to the grocery store with an idea of paleo-friendly ingredients and find recipes that accommodate this lifestyle. If this type of diet is completely unfamiliar to your eating habits, or you’re struggling with substitutions, try some meal prep to make things simpler. Resources like cookbooks can be a great resource for paleo diet recipes, and online you can find even more. You can also find groups online that offer support if you find yourself overwhelmed.

The Bottom Line

When it comes to specific diets, we tend to focus on what needs to be “excluded.” But I say we focus more on what you gain! The health benefits of the paleo diet are invaluable, helping with weight, inflammation, fatigue, and more. If you look at the positives for your health and overcome the misinformation about this particular diet, you might find that this lifestyle is the perfect fit for you. I always encourage individuals to listen to their body, and if the advantages of the paleo diet seem interesting to you, then I say give it a try! In the end, your gut will let you know how much healthier it feels.