Nutrition made simple: Series 2 - Paleo Diet

The Paleo Diet is based upon the concept that we are genetically adapted to a certain eating habits and basing our eating habits on its principals will provide optimal results. The Paleo diet has been tested extensively with randomized human subjects and has a pretty good history of success. People following the Paleo concept often report:

• Reduction in risk of heart disease, type 2 diabetes, and most chronic degenerative diseases that affect people in the western world
• Weight in overweight subjects
• Improvement of athletic performance
• Slow or reverse the progression of an autoimmune disease
• Improvement or elimination of acne
• Better Sleep/more energy throughout the day
• Increased libido
• Improvement of mental outlook and clarity

The Paleo Diet is based on foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. There are seven fundamental characteristics of hunter-gatherer diets that comprise the  Paleo Diet.

• Higher protein intake – Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets. Protein comprises 19-35 % found in hunter-gatherer diets.This is much higher than the average western diet.
• Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk. (This is consistent with my previous post IIFYM)                                                                                      
• Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent 35-45 % of the daily calories in the Paleo concept. They are also the main source of carbohydrates. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
• Higher fiber intake – Dietary fiber is essential for good health. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
• Higher potassium and lower sodium intake – Potassium is necessary for the heart, kidneys, and other organs to work properly. Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium. Paleo supporters contend that Stone Age bodies were adapted to this ratio. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium.Today, the average American consumes about twice as much sodium as potassium.
• Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
• Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body. Good sources for vitamins include grass produced or free ranging meats, fruits, and veggies.

Lean meat, fish, fresh fruit, nuts and non starchy vegetables are the mainstay of the Paleo plan. It definitely provides for a clean diet, free of additives, chemicals or preservatives. You will have an increased iron intake and an improved satiety. (The feeling of fullness.)

Sounds like a solid plan right? Well, here are a few detractors that may make this a plan that doesn't fit your needs...

You cannot eat grains, oats, wheat, barley or rice. Ouch! No legumes or beans. So no peanuts, peanut butter, soy foods or tofu. No dairy products. Not good for your bones. The diet is very high protein, which is usually an indicator of low carbs. Carbs are your fuel for those intense workouts! I haven't found anything that indicates portion sizes. There are people who feel you should be able to eat unlimited amounts of certain foods. My personal opinion is that is nonsense. All food should be accounted for an moderation is key in any lifestyle.

The Paleo diet is also expensive. Grass fed and organic foods are a hot ticket item and stores love the diets that push them.

Last, but not least, if you take foods and nutrients from your diet and do not find suitable replacements, you will create a nutrient imbalance.

A lot to digest! Remember, the diet plan that fits every person doesn't exist. Do not get sucked in by flashy commercials, ridiculous claims or fads. Know your facts, judge for yourself and experiment to find the plan that is right for you.

Again, please feel free to send questions or comments. I will be glad to dig deeper in to any of my posts and provide answers.

Next: Intermittent Fasting