Many people are turning to ancestral dietary approaches rather than relying exclusively on modern nutrition standards. The Paleo diet, in particular, has become popular among people who want to improve their eating habits and lifestyle.
This article covers the basics of the Paleo diet, what foods to eat and avoid, a sample meal plan, associated risks and potential benefits, and information about diabetic and heart health. It also looks at the scientific evidence on the effects of following the Paleo diet and offers tips for covering your nutrient needs while sticking to this way of eating.
Short Summary
- The Paleo Diet is a type of eating that seeks to mimic the diets of our hunter-gatherer ancestors by emphasizing whole, unprocessed foods.
- Potential benefits of the Paleo Diet may include weight loss, better glucose control, and improvements in body fat, blood pressure and cholesterol levels, though the evidence is still developing.
- Consult a healthcare provider prior to exploring this dietary approach and consider long-term risks associated with a high saturated fat intake.
What is the Paleo Diet?
The Western diet is widely linked to the increased prevalence of chronic illnesses, including obesity, heart disease and cancer, and the paleo diet is based on this premise. The paleo diet focuses on eating food similar to what our hunter-gatherer ancestors ate during the Paleolithic era by excluding processed and highly processed foods. Fruits, vegetables, lean meats, fish, eggs, nuts and seeds are typically included, while grains, legumes and dairy products are usually excluded.
The paleo diet promotes natural, whole foods like fruits, vegetables, proteins and healthy fats. At the same time, it reduces the intake of processed foods, refined sugars and salt. This way of eating may lead to weight loss and have health benefits, but the exclusion of entire food groups, such as grains, dairy, and legumes, has caused disagreement among experts.
There is also an autoimmune paleo diet, a stricter version that some people use alongside their medical care for autoimmune conditions. Proponents have anecdotally reported improvements in symptoms such as irritable bowel syndrome, asthma, anxiety, migraines, and eczema, as well as weight loss and better sleep. These are personal reports rather than proven results, so talk to your healthcare provider before changing your diet for a medical condition.
What to Eat on the Paleo Diet
The paleo diet, also known as the stone age diet, mimics the diet of our hunter-gatherer ancestors. It focuses on whole, unprocessed foods such as grass-fed meat, wild seafood, fruits, vegetables, nuts, and seeds without added sugar or salt. Potential benefits include weight loss and better overall eating habits.
Some foods are restricted or avoided. Processed foods should be avoided. Dairy products such as milk and Greek yogurt, grains like oatmeal, and legumes are also best avoided. Peanuts and peanut butter are left out because they are legumes. Certain variations of the paleo diet may advise leaving out white potatoes. Starchy vegetables and high-sugar fruits should be eaten in moderation.
Regarding oils, extra virgin olive, walnut, flaxseed, macadamia, avocado, and coconut oils are all acceptable. Eggs and bananas are both considered paleo.
Foods to Include
The primary foods included in the Paleo Diet are meats, fish, shellfish, vegetables, tubers, fruits, nuts, and seeds. These foods provide essential nutrients while avoiding many of the additives found in processed foods. Grass-fed meat is leaner than meat from grain-fed animals and contains higher levels of omega-3 fatty acids, which are associated with lower inflammation and heart health. Wild seafood is also recommended, as it can increase your omega-3 intake.
When following the Paleo Diet, it is advisable to limit grains, most dairy products, and legumes. It is also best to avoid processed foods, sugar, soft drinks, artificial sweeteners, and trans fats. When selecting meat, avoid pre-marinated and cured meats that may contain added sugar.
Foods to Avoid
Processed foods, dairy, grains, and legumes are avoided on the Paleo diet. Processed foods are not recommended due to their high sugar, refined carbohydrate, and artificial ingredient content. Dairy is excluded due to its modern agricultural origin and potential difficulty to digest. Some people also believe that lactose and casein, which are present in dairy, can promote inflammation. Grains are excluded due to their status as a modern agricultural product, as well as their high carbohydrate content, which may lead to spikes in blood sugar. Grains also contain compounds such as gluten, lectins and phytates, which some suggest may promote inflammation and inhibit the absorption of other nutrients. This includes all types of grains, such as wheat, corn, and oats.
The scientific community is divided on the subject of legumes in the paleo diet. They are excluded because of their lectins and phytic acid, which some believe can promote inflammation and impede nutrient absorption. Peanuts are not compliant with the Paleo diet as they are classified as legumes.
Sample Meal Plan
A sample meal plan can help those just starting out on the paleo diet. A sample menu for beginners might include eggs and spinach with raspberries for breakfast, pumpkin seeds and dried apricots for a snack, spaghetti squash with shrimp for lunch, a banana with almond butter for an afternoon snack, and chicken with sweet potatoes and vegetables for dinner.
A daily menu for a paleo diet typically includes lean meats, fish, vegetables, fruits, nuts, and oils. Following a sample plan like this can make the transition easier for those new to the paleo way of eating.
Benefits of the Paleo Way of Eating
The paleo diet is based on the premise that humans should eat the same foods as their ancestors did during the Paleolithic era, which excludes processed and highly refined foods. This diet focuses on unprocessed meats, fresh fruits and vegetables, nuts and seeds, and healthy fats such as olive oil. Some people who follow it report weight loss without calorie counting, and some studies have found improved glucose control, body fat, blood pressure, and cholesterol levels.
The scientific evidence on the paleo diet is growing. An analysis of four randomized, controlled trials involving 159 participants indicated that the paleo diet had positive short-term effects on certain risk markers for chronic disease, such as waist circumference and fasting blood sugar. Other clinical trials looking at weight, inflammation, and insulin health have reported similar findings, including weight loss, lower blood pressure, and improved blood lipid levels. In people with high cholesterol who ate paleo foods for four months, cholesterol and triglyceride numbers improved. These findings are encouraging but come from short, small studies.
Risks of the Paleo Diet
The potential risks associated with the paleo diet include an excessive intake of saturated fat, limited scientific evidence to support its effectiveness as a weight loss diet, and a potential calcium deficiency.
The paleo diet encourages the consumption of meat, which can result in an excessive amount of saturated fat. In comparisons of different diets, the Mediterranean diet is often rated as having the strongest evidence of benefit.
The paleo diet does not include dairy products, which are a significant source of calcium, thus increasing the risk of calcium deficiency.
Pro Tips to Maximizing a Paleo Diet
Fish and lean meats fit well on the Paleo diet as a source of omega-3 fatty acids, which are associated with heart health.
When it comes to snacks, a few dates or a mix of nuts and seeds flavored with spices like garlic powder and cumin are good choices.
Leafy greens, nuts and seeds, and bone broth are sources of calcium and other nutrients. Including these foods helps cover calcium needs when dairy is left out.
Is the Paleo Diet Good for People with Diabetes and Heart Health?
The paleo diet's focus on whole foods such as lean meats, fruits and vegetables, and healthy fats may offer potential benefits for people with type 2 diabetes, such as blood sugar control, lower blood pressure, and weight loss. However, individuals should consult their healthcare provider before trying the paleo diet, as there are risks associated with unrestricted consumption of red meat. Avoiding highly processed foods and added sugars may help glucose control.
The potential impact of the paleo diet on heart health varies. Whole grains, which paleo excludes, have been associated with improved cholesterol levels and a lower risk of stroke, obesity, and type 2 diabetes, and unrestricted consumption of red meat can have a detrimental effect on heart health in individuals with diabetes. The ketogenic and low-carb versions of the paleo diet may also pose a risk to those with diabetes, as they often restrict certain food groups. If you have diabetes, monitor your blood sugar levels and work with your healthcare provider to adjust any medication.
What to Expect if You Try the Paleo Diet
Some people report quick weight loss and improved blood sugar and blood pressure regulation on the Paleo diet. It is also important to be aware of side effects that may occur during the first week, which may include headaches, fatigue, and irritability.
To help meet nutritional needs, eat a variety of Paleo-approved foods and consult a Registered Dietitian. Long-term risks associated with a high saturated fat intake should also be taken into consideration, as it may lead to elevated cholesterol levels over time.
Resources for Info About the Paleo Diet
Having reliable sources of information is important for making informed decisions about your health. Resources for the Paleo Diet include Dr. Loren Cordain's books, thepaleodiet.com, PaleoDiet.org, the Cook Eat Well blog, The Paleo Solution Podcast, the Nom Nom Paleo meal planner app, and the Stupid Simple Paleo Tracker app.
Dr. Loren Cordain's books cover the research behind the Paleo Diet and offer practical guidelines. Thepaleodiet.com gives an overview of what to eat, what to avoid, and the claimed benefits of the diet. PaleoDiet.org offers a library of recipes and lifestyle tips. The Cook Eat Well blog offers Paleo-friendly recipes and advice on transitioning to the diet. The Paleo Solution Podcast covers how to stick to the diet, what to eat, intermittent fasting, and exercise. The Nom Nom Paleo app helps users plan meals and track daily macros, and the Stupid Simple Paleo Tracker app lets users track food intake and generate shopping lists.
Paleo Diet Benefits: What Is Reasonable to Expect
People who try the paleo diet often point to steadier energy, better digestion, and weight loss. These effects make sense in part because the diet replaces processed foods, added sugars, and refined carbohydrates with whole foods, lean protein, fruits, vegetables, nuts, and seeds. Protein and fiber can also help you feel full for longer.
It is worth separating what is well supported from what is not. Short-term studies have reported improvements in measures such as waist size and fasting blood sugar, but the evidence is still developing and much of the talk about digestion and mood comes from personal reports rather than strong research. Results differ from person to person.
Paleo and Weight Loss
Many people lose weight on paleo, mainly because cutting processed foods and empty calories lowers overall intake and protein keeps hunger in check. It is better viewed as a gradual change in eating habits than a quick fix. Pairing it with regular activity you enjoy, whether brisk walking, biking, or dancing, makes the changes easier to sustain. Weight loss varies a great deal, so progress is best judged over weeks and months rather than days.
How Strict Does Paleo Need to Be?
Traditional paleo leaves out grains, legumes, and dairy, which are the foods that cause the most debate among experts. Some followers loosen the rules, for example by including grass-fed dairy, or small portions of grains and legumes if they tolerate them well. Because cutting out whole food groups can lower calcium and affect overall nutrient balance, it helps to plan around calcium sources such as leafy greens, nuts and seeds, and bone broth.
Who Should Check With a Professional First
Paleo is not right for everyone. People with diabetes or heart conditions, and anyone taking medication, should talk to a healthcare provider or registered dietitian before starting. Heavy reliance on red and fatty meats can increase saturated fat intake, so leaner proteins and fish are the safer emphasis. Headaches, fatigue, and irritability during the first week are common and usually temporary.
Summary
If you are curious about Paleo eating, it is important to be aware of both the potential benefits and the risks. The Paleo Diet seeks to mimic the diets of our hunter-gatherer ancestors, emphasizing natural, whole foods including grass-fed meats, wild seafood, seeds, nuts, and vegetables while avoiding processed and refined foods. Some people see benefits such as better glucose control and weight loss, though eating more than the recommended amount of saturated fat may have long-term consequences and increase the risk of coronary artery disease.
If you decide to try the Paleo Diet, build a balanced meal plan that includes lean meats, leafy greens, nuts and seeds, and bone broth, and draw on reliable resources such as books by Dr. Loren Cordain, websites, podcasts, and apps. Consult a healthcare provider before adopting the Paleo Diet.
Frequently Asked Questions
What is paleo vs keto?
Keto follows a high-fat, low-carb pattern, while paleo focuses on whole, unprocessed foods that are free from grains, beans, and added sugars. The two overlap in places, but paleo is defined by food quality and keto by carbohydrate restriction.
Is paleo inflammatory?
Some people report less inflammation on paleo, and short-term studies have found improvements in some inflammation markers. The evidence is still limited, so it is best not to expect a specific health outcome from the diet.
What do you eat on a paleo diet?
The paleo diet is based on the idea of eating the same types of foods that our ancestors ate. It consists of real, wholesome foods such as fruits, vegetables, lean meats, fish, eggs, nuts and seeds.
Can you lose weight on the paleo diet?
Yes, many people do, mostly because the diet cuts processed foods and relies on filling protein and fiber. Evidence on long-term weight loss is limited, and the results vary by person.
Is the paleo diet safe for everyone?
Not necessarily. Anyone with a medical condition or on medication should speak with a healthcare provider or dietitian first, since the diet removes whole food groups and can be high in saturated fat.
Can I eat dairy on a paleo diet?
Strict paleo avoids dairy. Some followers include grass-fed dairy, and if you skip dairy altogether, plan other calcium sources such as leafy greens, nuts, and seeds.
How long should you follow the paleo diet?
There is no set length. Some people use it short term and others keep it as a lifestyle. Review it periodically with a dietitian, especially for calcium intake and saturated fat.
How quickly will I lose weight on paleo?
It differs for everyone. Most people see gradual changes, and consistency matters more than speed.
