The paleo diet comes down to the diet practiced by people who lived in the time of the Paleolithic Age, before the development of agriculture. The supporters of the paleo diet base their theory on the assumption that our bodies couldn’t follow the rapid development of the food and processing industry.
With the advances in agriculture, some foods have become more available than ever before and they make up most of our diet. The same applies to the processed food that is offered in every store in the last ten years. Paleo diet supporters believe that your digestive system is stuck in the Paleolithic Age and that your menu has skipped some development phases too fast.
The final results are inadequate absorption of nutrients, poor digestion, bloating as well as the development of modern diseases. Generally speaking, all the food that causes any type of digestive problem encourages the inflammatory processes. These processes serve as a fertile ground for many diseases that occur due to poor immunity.
Paleo and avoiding modern diseases
Modern diseases that most often occur in people who live in developed countries include atherosclerosis, coronary diseases, obesity, type 2 diabetes, hypertension, insulin resistance, dyslipidemia, etc. Many experts believe that most of these diseases are a result of the lifestyle people practice.
Reduced movement, long-term poor diet, excessive food intake, and poor quality and nutritionally poor foods, bad habits such as alcohol and tobacco consumption contribute to a whole range of diseases that often occur at the same time.
Paleo diet supporters find confirmation in their claims through the studies conducted in Papua New Guinea where few tribes feed in the same way as prehistoric men live. Most of their diet consists of fish, meat, saturated fats from meat, and fruit and vegetables. They don’t consume processed food, grains, or trans-fats. Most of these people are perfectly healthy, live long and they don’t know about heart diseases. The reasons why some of them die young are usually linked to malaria, bacterial infections, and accidents.
If you want to find out more about these studies you can read Staffan Lindberg’s book called Food and Western Disease.
Paleo Diet Basics
Paleo diet requires a radical change in our lifestyles and it will probably affect your worldviews. It can also affect your budget since some of the meals will be a little bit expensive, but those who have started following this diet claim that they feel great and that their energy levels have never been higher. In the paleo diet food list, you will find the food that you can eat and the food that you can’t eat. There are also some foods that you can consume occasionally although they are not allowed or approved.
The foods that you can consume include:
- Meat especially venison;
- Offal – heart, liver;
- Fruit and vegetables – seasonal fruit and vegetables are highly recommended;
- Fish – avoid captive-bred fish;
- Eggs;
- Shells;
- Nuts;
- Mushrooms;
- Vegetable oils – olive, avocado, coconut;
- Spices;
- Fresh juices and teas.
Paleo diet food list not allowed:
- Grains as well as bakery products such as bread;
- Processed food in general – sausages, ham;
- Legumes;
- Cakes and candies;
- Butter;
- Edible oil from grains – sunflower.
You can consume potatoes, milk, fresh cheese, yogurt, coffee, chocolate, alcohol, and jam from time to time.
The Advantages of the Paleo Diet
This diet encourages a high intake of vegetables and fruit which results in a sufficient intake of minerals, vitamins, fiber, and other nutrients which are very important for the proper work of the system. By eliminating conserved and processed food from the menu, we also eliminate certain preservatives used in these foods. They can cause significant damage to your health in the long run and they also often lead to allergies.
By eliminating milk and grains from your diet, you eliminate many potential plant allergens like gluten and you also get rid of digestive problems caused by lactose intolerance. Many people decide to ignore symptoms such as diarrhea and bloating without thinking about the consequences. By practicing a paleo diet you will eliminate many things that you were not even aware of that lead to problems. By choosing seasonal fruit and vegetables and fresh meat you will also secure the best-preserved natural value of food.
Disadvantages of the Paleo Diet
Certain categories of people, like athletes, will find it hard to practice this diet because they need a high amount of glycogens and this is difficult to achieve by eating bananas and chicken meat. Some Paleo practitioners suggest eating rice although the opinions on its efficiency are divided. The paleo diet will force you to exclude many readily available foods, like milk, yogurt, and low-fat cheese. However, certain paleo diet varieties are less restrictive and they allow eating certain foods every once in a while. Protein shakes and whey are one of these foods that are often described as optional.
The paleo diet will require a regular presence in the kitchen, cooking, and planning meals. However, you will certainly develop a routine after a while. Probably the biggest disadvantage is the need to exclude certain foods that bring many benefits and don’t cause any type of digestive problems. For example, oatmeal is an excellent source of fiber and vitamin B.
Conclusion
There is no doubt that paleo diet results are impressive. We are all aware of the fact that unprocessed food is nutritionally richer, but the question is whether some foods like low-fat cheese, grains, or milk cause damage to our bodies. What contributes more to the development of cardiovascular diseases – your diet, obesity in general, or excessive intake of calories?
Do you need to eliminate grains or yogurt from your diet and stick only to meat?
The best way to find answers to these questions is to start practicing the paleo diet for a week or two and write down the way you feel each day.
Here you can find a very useful 2-week paleo diet meal plan (shopping list included).