The Paleo diet, inspired by the eating habits of our ancestors, has gained considerable popularity as a holistic approach to well-being. It's not about perfectly replicating the caveman era, but rather adopting a framework that prioritizes whole, unprocessed foods. This article delves into the specifics of the Paleo diet, providing a comprehensive guide to what to eat, what to avoid, and what to enjoy in moderation. We’ll also explore the Paleo food pyramid as a visual aid.
Understanding the Paleo Diet Framework
The Paleo diet isn't a rigid set of rules but a flexible framework adaptable to individual needs and goals, taking into account factors like health, gender, age, location, and lifestyle. It generally excludes grains, legumes, processed sugar, and most dairy, although some variations include healthy dairy options like kefir, full-fat natural yogurt, aged cheese, and butter.
The Paleo Food Pyramid: A Visual Guide
Like the original USDA food pyramid, the Paleo pyramid visually represents which foods should be consumed most and least. Foods at the bottom form the foundation of the diet, while those at the top should be eaten sparingly.
Foundation: Eat Mostly Plants
Vegetables form the cornerstone, and you should aim to eat them with every meal. Non-starchy vegetables such as spinach, cauliflower, broccoli, bell peppers, radishes, kale, and asparagus should make up the bulk of your diet. You essentially can’t eat enough veggies-the more, the better. Starchy tubers and root vegetables are also included. However, white potatoes may be eliminated due to their high glycemic index and potential sensitivities to nightshade vegetables.
Building Blocks: Protein is Key
Protein is essential for growth and development of the skin, muscles, bone and cartilage. Protein is a crucial component of the Paleo diet. Good sources include eggs, steak, chicken with skin, organ meats, and even bacon. Aim for at least one serving, or about 25 grams of protein, per meal. Our ancestors knew that eating the organs of a healthy animal would improve their health.
Read also: Paleo Granola Recipes
Middle Ground: Nourishing Foods and Healthy Fats
The middle of the pyramid consists of nourishing foods and healthy fats. Nourishing foods are often fermented foods such as kimchi, kefir, and sauerkraut, and bone broth, which is said to be good for the gut. Healthy fats like avocados, coconut oil, nuts, and butter are also celebrated in moderation. Nuts and seeds are very nutritious, but many are high in omega-6 fatty acids, which can be pro-inflammatory if consumed in large quantities without sufficient omega-3 fatty acids. Aim for one serving of nourishing foods or healthy fats per meal.
The Peak: Foods to Enjoy Sparingly
This level includes fruit, sweet potatoes, dates, and natural sugars like maple syrup and honey, which are used by paleo athletes to carb up. These are not forbidden but should be eaten sparingly. It is important to stick to low-sugar fruit and berries and keep high-sugar fruit like bananas and mangos for days when you need a higher carbohydrate intake or when in season and tasting delicious.
The Tip: Occasional Treats
Wine, which is fermented grape juice, is technically paleo, but should be limited to two to four glasses per week. Dark chocolate is OK, too, though be sure to get the no-added-sugar variety.
Foods to Embrace on the Paleo Diet
- Vegetables: All non-starchy and starchy tubers and root vegetables.
- Fruit and Berries: Focus on low-sugar options.
- Nuts and Seeds: Consume in moderation due to omega-6 fatty acid content.
- Spices and Herbs: Use liberally.
- Condiments: Mustard, good quality vinegar such as apple cider, aged Balsamic, olive oil mayonnaise, low-sugar tomato sauces and paste, anchovies, olives, gherkins, capers, salsas and pestos - are all fine, just make sure no nasty chemicals and preservatives are added. Wheat-free soy sauce such as Tamari and naturally derived oyster sauce are okay every now and again but it’s better to try something like coconut aminos.
- Protein Powder: Can be added in a form of a smoothie or as a post-workout snack, especially if you can’t or don’t want to consume too much meat or fish.
Foods to Avoid or Limit
- Grains: Especially wheat and anything with gluten.
- Legumes: Beans, lentils, chickpeas, etc.
- Dairy: Especially milk and low-fat dairy, particularly for those with gut issues or intolerances.
- Processed Vegetable Oils and Fats: Canola oil (rapeseed), soybean oil, vegetable oils, and sunflower oils, as well as margarine and spreads made with such oils.
- Pseudograins: Quinoa, amaranth, and buckwheat should be consumed carefully and prepared to remove anti-nutrients.
- Processed Foods: The diet encourages the consumption of whole foods while excluding foods introduced through farming and industry such as cereals, salt, alcohol, coffee and processed foods.
Fiber and the Paleo Diet
Despite eliminating whole grains, the Paleo diet can still provide adequate fiber through vegetables, fruits, nuts, and seeds. Fiber helps stabilize blood sugar levels, lower blood cholesterol, reduce food cravings, and strengthen the immune system.
Calcium and the Paleo Diet
While dairy is often excluded, calcium can be obtained from other sources like leafy green vegetables, nuts, and seeds. A healthy diet is the best way to supply your body with the balance of vitamins and minerals it needs.
Read also: Paleo Diet Delivered: What You Need to Know
The Importance of Real Food
The paleo food pyramid is built on simple, real foods that are close to their natural state. When you eat the foods that make up the Paleo pyramid, you’re free from confusion - and free to eat real food. When you choose Paleo foods, you choose a plan that works with your genetics to bring out the best in everything you do.
Addressing Misconceptions
Many people were taught that healthy meals must incorporate some whole grains, legumes, and dairy to be complete and to ensure adequate doses of vitamins and minerals. The truth is that grains and legumes include substances called antinutrients that are actually detrimental to your health. And forget what you’ve heard about milk doing the body good. Once you’ve been weaned from your mother, you’re not designed to consume milk in any of its forms.
The Drs. Wolfson Perspective on Optimal Health
Here’s what’s clear from our studies - the right foods for optimal human health had to be available since the creation of mankind. That simple understanding makes it easy to see why processed foods, genetically modified foods, sugars, hybridized grains and dairy aren’t good for the body or your health.
Caveats and Considerations
- Individual Variation: Serving sizes are highly variable, relative to the diet, the food group, the specific food and how it’s prepared, and even the individual.
- Historical Accuracy: Some scientists argue that our ancestors were opportunists and would have eaten any available food, including fruits, grains, and sugars.
- Human Evolution: Humans today are not genetically identical to ancestors from the Paleolithic period, as the paleo diet assumes.
Read also: Paleo Mayonnaise Recipe