A variety of diets get air time and lip service in the media and on social media these days. Their acolytes all aim to convince you that their way is the best way for combating issues like weight gain, improving heart health, and general wellbeing.
In reality, most diets that meaningfully restrict certain nutrition sources come with their pros and their cons, and understanding why a diet works in the first place can help you have more realistic expectations and understand how it actually impacts your body.
The paleo diet isn't a new concept, but in recent years its seen increased attention. Much of what makes the paleo diet popular is also what makes it effective: a return to simpler foods.
Paleo is a diet plan that takes inspiration from the foods consumed by early humans during the Paleolithic era. While this may sound far-fetched, reducing processed foods and junk foods (largely a modern addition to our diet) and replacing them with whole foods like whole grains, legumes, and root vegetables has the potential to greatly improve your nutrition, lifestyle, and wellbeing.
Below is a closer look at everything you should know about the paleo diet, as well as potential health benefits, drawbacks, and reasons why you may want to give paleo a try.
What Is Paleo?
The paleo diet is a stone-age diet that focuses on eating foods similar to those of our early human ancestors. During the Paleolithic era, humans were mostly in what's known commonly as "the stone age" where the majority of us were hunter-gatherers and relied on foraging and animal kills as a source of food.
The modern world and "civilization" as we know it have only been around for a relatively brief period of human history. In the time between the invention of agriculture around 10,000 years ago and the start of "humanity" about 2.5 million years ago, our ancestors were hunting and gathering as their primary means of sustenance.
Agriculture had yet to be developed, and most early humans were nomadic. Their only food resources were those immediately surrounding them through hunting and foraging. They followed large game as they migrated, dug for root vegetables, and harvested wild nuts and grains only.
This was the way of life for thousands of years for our distant ancestors.
The paleo diet, which consists of eating unprocessed and whole foods available to our ancient ancestors such as meat, fish, vegetables, nuts, and berries, is thought to be the ideal diet for humans because this represented the diet of humans for a few million years. Compare that to our modern diet that includes sugars, highly processed foods, and refined grains, which has been around for less than two hundred years.
In Paleo framing, it's believed that the agricultural revolution and the development of these foods – refined grains, soft drinks, baked goods, dairy products, and other farmed products – have led to a decline in human health; the human digestive tract is not well-equipped to handle more processed foods.
While these are just theories, many people swear by the paleo diet and the positive health impacts experienced as a result.
Still, additional research is needed to truly support the the paleo diet's long-term outcomes.
Benefits of Paleo
One of the primary benefits to a paleo diet is that the restriction to whole, unprocessed foods can help individuals steer clear of foods that contribute to poor cardiovascular and metabolic health. With a back-to-basics mentality, many people can find improvements in their health thanks to the elimination of foods that are high in fats, sugars, and additives.
A paleo diet is packed with filling protein, nutrients, and fiber, and it focuses on foods like:
- Salmon
- Sweet potatoes
- Nuts like peanuts, walnuts, and cashews, which are rich in omega-3 fatty acids
- Bananas
- Kale and spinach
- Broccoli and cauliflower
- Wheat, barley, and rye
- Meats
- Healthy fats like avocado, coconut oil, and olive oil
- Tomatoes
- Carrots
- Onions and peppers
Another benefit of paleo is that it's relatively high in protein thanks to reliance on grass-fed animals. An unfortunate aspect of the Western diet is that it's quite high in simple carbohydrates that can cause blood sugar elevation and contribute to metabolic disorders like diabetes, as well as weight gain.
A diet higher in protein content is likely to promote satiation after a meal and also promote healthier blood sugar balance.
Drawbacks of Paleo
Like any diet, a paleo lifestyle comes with some drawbacks that need more research.
The first is that the higher focus on meats and protein intake can be detrimental to cardiovascular health given an increase in saturated fat consumption. Many people have a misconception that paleo means you can eat as much as you want – bacon, steak, etc. But like any diet, you still need to make healthy decisions on a daily basis, and even though eating a lot of bacon may fit into the paleo food restriction, it doesn’t mean that you should.
An increase in saturated fat intake can have its drawbacks.
Another drawback of paleo comes from the possibility of nutrient deficiency. You can get a lot of your necessary nutrition through the paleo diet and strategic meal planning, but calcium and vitamin D deficiency may be of higher concern since these vitamins are typically fortified in common paleo-restricted foods, like cereal grains, low-fat dairy products, and others. Those on a paleo diet may need to monitor these nutrients more than the average person.
Why Consider Paleo
There are a number of reasons why you may want to embark on a change in your food habits. Weight loss, a boost in confidence, improved general wellness, and a better overall feeling of health can all be potential reasons for giving a new diet or lifestyle a try.
Why paleo?
- Whole foods. The focus on whole foods is generally in line with most nutrition recommendations these days. While the long-term effects of paleo's restrictions on grains has not been fully studied, eating more whole vegetables, whole grains, and lean meats is certainly appreciated across nutrition guidelines.
- Simplicity. One draw of the paleo diet is it's simplicity: if your ancient hunter-gatherer ancestors couldn't get it, you shouldn't eat it. Cereal? Nope. Twinkie? Nope. Pizza? Nope. A paleo diet is relatively easy to keep track of.
- Sexual health. One potential benefit of a paleo diet – top of mind for those of us at Rex MD – is that it may help support men's sexual health. Losing excess weight can improve your bedroom confidence and reduce the risk of sexual dysfunctions like erectile dysfunction.
The Takeaway
The paleo diet is a return to the basics – eat like a caveman. It focuses on whole foods and those accessible through hunting/gathering millennia ago. While it may sound barbaric to the uninitiated, the paleo diet has a lot going for it, and the premise could be just what you need to manage weight and start making healthier dietary choices by kicking the processed junk. Ask your doctor whether a paleo diet could be right for you.
SOURCES
The Prehistoric Ages: How Humans Lived Before Written Records | History |
Cutting through the Paleo hype: The evidence for the Palaeolithic diet | Australian Family Physician
