The paleo diet, often called the "caveman diet," centers around consuming whole, unprocessed foods that our Paleolithic ancestors might have eaten. This dietary approach emphasizes lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, dairy, and processed foods. But where does alcohol fit into this framework? While alcohol wasn’t a part of our ancestors’ regular diet, it doesn’t necessarily mean it's entirely off-limits in modern paleo living. The key lies in making informed choices and practicing moderation.
The Paleo Perspective on Alcohol
In modern paleo circles, alcohol is a subject of debate. Our hunter-gatherer ancestors occasionally let their hair down when they were exposed to alcohol by eating fermented grapes. The key to successfully imbibing alcohol while living Paleo is choosing the right adult beverages and consuming them in a responsible, intentional way. You can't maintain a high level of health if you drink alcohol frequently or in large quantities.
The central question isn't necessarily whether alcohol is "paleo" but rather which types are less likely to conflict with the diet’s core principles. It's about understanding how alcohol can be consumed in a health-conscious manner, minimizing its impact on your health and dietary goals.
Types of Paleo-Friendly Alcohol
While strict adherence to the paleo diet would exclude alcohol, many proponents allow for some flexibility. If you choose to drink, certain alcoholic beverages are more acceptable within the paleo framework:
- Wine: Wine, especially red wine, is often considered paleo-friendly. It contains antioxidants and generally has a lower sugar content compared to many other alcoholic beverages. Red wine boasts compounds called polyphenols, some of which have antioxidant properties, offering protection to your cells against damaging molecules produced during alcohol breakdown. The reds with the lowest amount of sugar include Pinot Noir, Merlot, and Cabernet Sauvignon. If you do want to drink a white, the ones with the lowest sugar content are Sauvignon Blanc, Brut Champagne, Pinot Blanc, Pinot Grigio, and Chardonnay.
- Spirits: Clear spirits like tequila and vodka can be included. Clear spirits like tequila and vodka are free from the gluten found in grain-based beverages. Potato vodka is distilled multiple times, gluten-free, and sugar-free. Tequila made with 100% agave to reduce the amount of sugar you’re drinking.
- Hard Cider: Hard cider is a fermented alcoholic beverage typically made from apples or pears. Most ciders on the market are naturally gluten free but you’ll want to double-check the label. When choosing a hard cider look for dry cider as these usually have lower sugar counts.
Alcohol to Avoid
- Beer: Traditional beers are typically excluded from the paleo diet due to their grain content. Beer is mostly made from wheat, barley, and hops. Most beers are made from grains such as wheat and barley and are packed with gluten. Even the gluten-free beer is made from gluten-free grains which are avoided on the Paleo Diet for many reasons.
The Importance of Moderation
Regardless of the type of alcohol you choose, moderation is key. Many paleo advocates suggest that if you choose to drink, do so sparingly. Alcohol can interfere with fat metabolism and contribute to poor health outcomes when consumed in excess.
Read also: Alcohol on a Keto Diet
The general consensus is that the impact of alcohol is largely negative, but we’re all human, and it can be nice to drink in social settings and around the holidays. If you’re wondering how often you can drink-as long as you stay under the limits-women can have one daily drink without causing damage, while men can have two drinks in a day. While this falls outside of The Paleo Diet’s guidelines, low-level of alcohol consumption is not damaging to your health. If you want to have a drink or two sometimes, that’s totally fine and may even be beneficial (especially if you like red wine).
It is perfectly fine to enjoy a drink with your friends on the weekend, but making having a drink or two a daily habit will not support your ultimate health goals.
Mixing Drinks the Paleo Way
When mixing drinks, it’s crucial to avoid sugary or artificial mixers. Opt for natural ingredients like soda water, lemon, or lime juice. These choices help manage the insulin response to sugars and align with paleo principles.
Keep blood sugar stable by using more paleo-friendly spirits like tequila with soda water, ice, and lemon or lime. Acidity also tastes great with most alcohol and mixing in some lemon or lime can create a fun drink.
Health Considerations
It’s important to remember that alcohol is a toxin to the liver and can be addictive. Alcohol unleashes a psychological response in our bodies which lowers our inhibitions. Having lowered inhibitions makes it much easier for us to make poor food choices. Too much alcohol in your system makes detoxification a high priority.
Read also: Best Keto-Friendly Alcoholic Beverages
The pleasant buzz that alcohol provides also places stress on your liver, creates a strong insulin response, and dehydrates your cells. Alcohol disrupts your sleep a little no matter what time of day you drink. As a general rule of thumb, it takes approximately one hour for one serving of alcohol to be metabolized. Darker coloured alcohol like rum, brandy, some tequilas, red wine contain a higher concentration of congeners which are impurities that are produced during fermentation that can make a hangover even worse and recovery more challenging.
These factors should be considered when deciding whether to include alcohol in your meal plan.
Navigating Social Situations
Health and wellness shouldn’t take over your life; they should compliment it. If having a drink here and there is something you find beneficial, that’s your call.
When you’re out with friends, it always helps to have something in your hand. Opt for a sparkling water, kombucha, or club soda.
The Verdict
While alcohol is not traditionally part of a strict paleo diet, certain types can be included in moderation. It’s essential to choose drinks wisely, avoid grain-based alcohols, and consider the impact on your health and dietary goals.
Read also: Hydrating on Keto