Paleo Diet

Context: A recent review found that studies examining the paleo diet’s impact on type 2 diabetes have been inconclusive

About Paleo Diet

• The Palaeolithic diet, commonly known as the Paleo diet, caveman, or Stone-Age diet.
• It is a dietary approach that aims to mimic the eating patterns of our Palaeolithic ancestors because our bodies are better adapted to the types of foods our hunter-gatherer ancestors consumed, and by returning to a similar diet, we can improve our health and well-being.
• Proponents of the diet emphasize choosing low-glycemic fruits and vegetables. 

Foods included in the Paleo diet

The Paleo diet typically includes the following food groups:

• Meat and fish: Lean meats, such as beef, pork, and poultry, as well as fish and seafood, are central to the Paleo diet.
• Fruits and vegetables: These provide essential vitamins, minerals, and antioxidants. Non-starchy vegetables are particularly emphasized.
• Nuts and seeds: Nuts and seeds are nutrient-dense foods that are rich in healthy fats, protein, and fiber.
• Healthy fats: Healthy fats from sources like avocados, coconut oil, olive oil, and ghee (clarified butter) are included.
• Eggs: Eggs are a good source of protein and healthy fats and are often consumed on the Paleo diet.

Foods excluded from the Paleo diet:

• Grains: Wheat, rice, oats, and corn, are avoided in the Paleo diet. This means no bread, pasta, or cereals.
• Legumes: Such as beans, lentils, peanuts, and soybeans are not typically included due to their higher carbohydrate and anti-nutrient content.

• Dairy products: Milk, cheese, and yogurt, are often eliminated because lactose (milk sugar) and casein (milk protein) may be poorly tolerated by some individuals.
• Processed and refined foods: Sugary snacks, soft drinks, and other highly processed and refined products are not considered.

Potential Benefits of the Paleo Diet

• Overall, the diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrates (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars
• Some studies suggest potential benefits such as weight loss, improved blood sugar control, and reduced inflammation.

Challenges to the Paleo Diet

• Higher cost. Fresh meats, fish, and produce tend to be pricier than processed versions such as frozen or canned.
• Excluding foods. The exclusion of foods like whole grains and dairy may also increase the risk of deficiencies such as calcium, vitamin D, and B vitamins.
• Health concerns of a high meat intake. Several studies have shown that a high intake of red meat is linked to a higher risk of death, cardiovascular disease, and diabetes.