The Paleo diet, rooted in the eating habits of our Paleolithic ancestors, emphasizes whole, unprocessed foods. This dietary approach, popularized by Loren Cordain, PhD, in his 2002 book, "The Paleo Diet," encourages the consumption of fruits, vegetables, lean meats, fish, nuts, seeds, and healthy fats, while excluding grains, legumes, dairy, and processed foods. Proponents suggest this way of eating can reduce the risk of modern chronic diseases like obesity, heart disease, and diabetes.
Understanding the Paleo Diet
The Paleo diet operates on the principle that humans have not yet fully adapted to the agricultural and industrial advancements that have transformed our food supply. Key tenets of the diet include prioritizing whole, unprocessed foods, avoiding processed items, focusing on nutrient-dense options, and limiting added sugars and unhealthy fats.
The Paleo diet centers on whole, unprocessed foods - minus dairy, grains, and legumes. It favors lean, grass-fed meat over grain-fed, fatty cuts of meat and includes all fruits and vegetables.
The Keto diet encourages drastically limiting carbohydrates while eating fatty, protein-rich foods such as meat, fish, dairy, and eggs. The thinking is that if your body has fewer carbs to burn for energy, it will instead burn fat. Fruits and vegetables that are high in carbohydrates don’t make the cut.
While a strict Paleo diet can seem restrictive, some versions allow for flexibility. Dr. Cordain proposed an 85/15 rule, where 85% of the diet adheres to Paleo principles, and the remaining 15% allows for dietary freedom. This approach can make the diet more sustainable for many individuals.
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Foods Allowed and Avoided
Foods Allowed:
- Leafy vegetables
- Fresh fruit
- Seafood
- Grass-fed meat
- Root vegetables, such as sweet potatoes
- Free-range poultry and eggs
- Nuts and seeds, plus unsalted butters made from them
- Healthy oils, such as olive oil, avocado oil, flaxseed oil, coconut oil, macadamia oil, and walnut oil
- Fresh or dried herbs
- Water and herbal tea
Foods Allowed in Moderation:
- Natural sweeteners, which include honey, molasses, and dates
- Coffee
- Beer and wine
- Almond flour, coconut flour, and similar baking substitutes
Foods to Avoid:
- Grains, such as oats, pasta, and cereal
- Dairy products, such as cheese, milk, and yogurt
- Legumes, such as beans, peanuts, and soy
- Processed foods
- Refined vegetable oils
- Added sugar and salt (sodium)
The Role of Coconut Milk in the Paleo Diet
Coconut, in its various forms, is a popular and versatile ingredient within the Paleo community. Coconut milk, derived from the flesh of the coconut, serves as a dairy-free alternative that aligns with Paleo principles.
Coconut milk is one of the least expensive, most delicious and easy to source dairy alternatives.
What is Coconut Milk?
If you’ve ever opened a coconut yourself you will know that it is filled with a sweet, water like liquid called coconut water. This is not the same as coconut milk which is actually man made. Coconut milk is made by pressing the raw, grated meat.
Benefits of Coconut Milk on the Paleo Diet
Healthy Fats: Coconuts supply the body with a healthy dose of fats, mostly in the form of medium chain saturated fatty acids (MCFAs). The MCFAs are in the form of lauric acid. These fats, particularly medium-chain triglycerides (MCTs), are easily digested and provide a quick source of energy. MCTs do not need to be broken down before they’re used for energy, and they don’t require any extra energy to digest or absorb. They’re great for quick energy, because they take a kind of biological shortcut from your mouth to providing you with fuel.
MCTs are also helpful for people who have trouble digesting fats, or who have malabsorption issues in general. They’re particularly good for gallbladder problems, because they don’t require any bile salts (produced in the gallbladder) to digest. MCTs are also particularly helpful for people on a ketogenic diet (extremely low-carb, low-protein, and high-fat). Because of the way they’re metabolized, MCTs are even more ketogenic than most other types of fat.
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Antioxidant Properties: Many coconut products, including coconut milk, are rich in antioxidants, which help protect the body against oxidative stress and damage. Unrefined or “virgin” coconut oil (with a strong coconutty taste), coconut water, fresh raw coconut, and coconut milk are all antioxidant-rich.
Blood Sugar Control: Coconuts are low in carbs and high in fiber and fat, which may be beneficial for blood sugar control. One review even suggested that coconut oil may help lower blood sugar levels, which may be due to its anti-inflammatory properties and antioxidant content (20). The high fiber content of coconut meat can also help slow digestion and may potentially improve insulin resistance, which can help regulate blood sugar levels as well (22).
Versatility: Coconut milk can be used in a variety of recipes, from soups and stews to smoothies and desserts, adding flavor and creaminess while adhering to Paleo guidelines.
Dairy Substitute: Milk and other dairy products are unfortunately not Paleo appropriate. As a result the search is on for a Paleo friendly dairy substitute. Coconut milk is one of the least expensive, most delicious and easy to source dairy alternatives.
Potential Considerations
- Quality of Product: Not all store-bought coconut milks are created equal. Some may contain fillers, thickeners, and stabilizers. It is advisable to read labels carefully to avoid unwanted additives.
- BPA Exposure: Be aware that certain tinned products and not only plastic may contain the dreaded Bisphenol-A (BPA). In foods which are either acidic or fatty, BPA has been know to leach the product which obviously raises our exposure to it.
- Homemade Option: To ensure a completely Paleo-compliant coconut milk, consider making your own at home. It is incredibly easy to make your own.
- Moderation: Because coconuts are so high in fat, they are also high in calories.Depending on your calorie needs and intake, they might promote weight gain if you don’t account for the extra calories elsewhere or make adjustments to your diet.
Other Potential Benefits of Coconut
- Energy Boost: Coconut meat is rich in a type of saturated fat called medium-chain triglycerides (MCT), which your body can quickly change into energy. This makes coconut a good fuel choice before or after exercise.
- Manganese Source: Half a cup of raw, shredded coconut has .6 micrograms of the bone-building mineral manganese. That may not sound like much, but it’s actually up to one-half of what most adults need in a day!
- Digestion Aid: In addition to being high in fiber, as mentioned, coconut is high in the mineral manganese - and together, they can give your digestive system an assist. Manganese helps your body make digestive enzymes that break down nutrients in food. Fiber keeps your bowels moving, which helps prevent constipation.
- Nutrient Packed: A half cup of raw, unsweetened, shredded coconut is loaded with other healthy nutrients:143 milligrams of potassium, 46 milligrams of phosphorus, 13 milligrams of magnesium, 11 milligrams of folate and 6 milligrams of calcium.
Potential Risks of the Paleo Diet
- Too Much Meat: Eating too much red meat has been tied to heart disease, diabetes, and other health risks.
- No Whole Grains or Legumes: The diet does not include these nutritious food groups, which provide fiber, protein, vitamins, and additional nutrients.
- No Dairy: Low-fat dairy offers a good dose of your daily calcium needs, as well as other vitamins and nutrients.
- Cost: Fresh foods such as meat, fish, and produce are costlier than canned and frozen foods.
- Planning: If you’re used to relying on frozen or canned foods, adapting to fresh foods - which can spoil in a few days - may be tough. You’ll have to plan more, spend more time on meal prep, and make more frequent trips to the grocery store.
- Vegetarian/Vegan Limitations: This diet places a lot of emphasis on meat while excluding vegetarian sources of protein and fiber, such as legumes and whole grains.
- Little Research: Most studies of the Paleo diet have been small and short. They have tended to have positive results, showing drops in weight, blood pressure, cholesterol, and triglycerides. But researchers don’t know enough yet about the long-term effects of the Paleo diet.
Practical Paleo Meal Ideas
- Chicken and Green Chile Soup: Brown chicken breasts and add them to a Crock-Pot, along with sautéed garlic, onion, and cumin. Toss in diced green chiles, tomatoes, chicken broth, and coconut milk. Cover and cook for several hours - 6 to 8 hours on low heat or 3 to 4 hours on high heat. Shred chicken, stir everything together, and serve in bowls with cilantro, lime wedges, and avocado.
- Bison Burgers: Mix ground bison with mustard, pepper, onion powder, paprika, and parsley, then shape into 1-inch thick patties. Cook the patties on a cast iron skillet or grill pan greased with a little coconut oil. Top with tomato, avocado, and onion. Use large lettuce leaves as the bun.
- Smoothie: Blend until smooth and pour into a glass.
Is the Paleo Diet Right for You?
The Paleo diet can be a healthy way of eating, promoting weight loss, improved blood pressure, and better blood glucose control. However, it is essential to consider the potential drawbacks, such as the exclusion of nutritious food groups and the increased cost and planning required for fresh, whole foods.
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Who Should Avoid the Paleo Diet?
Zelman doesn't recommend this plan to anyone with a history of heart disease since the diet is high in saturated fats, which can raise your "bad" cholesterol levels. Also, this diet may not be right for you if you struggle with constipation. This plan cuts out many sources of fiber such as legumes and whole grains, which can promote regular bowel movements. Given how many foods are off-limits, Zelman notes that children shouldn't follow the Paleo diet either.