The paleo diet, inspired by the eating habits of our hunter-gatherer ancestors, generally excludes grains, legumes, and most dairy products. Rice, being a grain, often raises questions about its compatibility with a paleo lifestyle. This article explores the place of rice in the paleo diet and provides alternatives for those seeking to adhere strictly to the diet.
Understanding the Paleo Diet
The paleo diet, also known as the caveman diet, revolves around the presumed traditional dietary patterns of Paleolithic-era hunter-gatherers. Advocates of the paleo diet suggest that the modern Western diet contributes to the rise of chronic diseases like obesity, heart disease, and cancer. It emphasizes whole, unprocessed foods, mirroring what early humans would have hunted or gathered.
Core Principles
The paleo diet focuses on increasing the intake of:
- Unprocessed meats
- Fish and seafood (especially wild-caught)
- Eggs (free-range, pastured, or omega-3 enriched)
- Vegetables
- Fruits
- Nuts and seeds
- Herbs and spices
- Nutritious fats and oils (like olive oil, avocado oil, coconut oil)
Conversely, it restricts or eliminates:
- Processed foods
- Added sugar and high-fructose corn syrup
- Grains (wheat, corn, bread, pasta, cereal, oats, rye, barley, rice)
- Legumes (beans, lentils, peanuts, soy products)
- Most dairy products (especially low-fat)
- Some vegetable oils (soybean oil, sunflower oil, corn oil)
- Artificial sweeteners
Rationale Behind Food Restrictions
The primary reason for avoiding grains and legumes on the paleo diet is their relatively high concentration of phytates, or phytic acid, and lectins. Phytic acid, a naturally occurring compound in plant-based foods, can bind to minerals like iron, zinc, and calcium, potentially hindering their absorption in the digestive tract. Lectins are another type of compound found in grains and legumes that are thought to cause inflammation in the body.
Read also: Paleo Granola Recipes
The Rice Question: Is It Paleo?
Grains are generally excluded from paleo diets due to their phytate content. However, the inclusion of rice, particularly white rice, is a topic of debate among paleo enthusiasts.
Arguments Against Rice
Strict paleo dieters exclude all grains from their diets, including rice, primarily due to their high phytate content. This is based on the premise that grains contain antinutrients and gut irritants that humans are not designed to digest efficiently.
Arguments for White Rice
Some people who adhere to a paleo lifestyle approach it with considerably more flexibility than others. Because rice is gluten-free and a staple food of some of the healthiest populations around the world, many paleo dieters choose to consume it sparingly.
Oftentimes, white rice is the preferred variety, as it’s lower in phytic acid than brown rice. The process by which brown rice is converted into white rice involves the removal of the most phytate-rich components of the rice grain, namely the bran and germ.
White rice is essentially pure carbohydrate. It’s like a carb supplement. White rice is pure carbohydrate (unless we fortify it with extra vitamins). It’s like a carb supplement. White rice has almost no nutrients, but also no toxins. White rice is pure carbohydrate (unless we fortify it with extra vitamins). It’s like a carb supplement. This has all the makings of a Paleo safe starch: a good source of glucose (carbohydrate) without any potential toxins along for the ride.
Read also: Paleo Diet Delivered: What You Need to Know
Provided that your carbs come from safe starches instead of grains, Paleo can be adjusted to accommodate a wide range of carbohydrate intakes, depending on your personal preference. A moderate carb intake is often superior for energy, mood, workouts and athletic performance, thyroid health, fertility, immune function, and just overall good health. Paleo is not about cutting carbs! Not all low-carb foods are Paleo, and not all Paleo foods have to be low in carbs. Grains aren’t bad because they have carbs. They’re bad because they contain various antinutrients and gut irritants that humans aren’t designed to digest.
White Rice as a Calorie Supplement
The question about white rice really comes down to this: is there room in your diet for a calorie supplement? If you’re trying to lose weight, the answer is probably no. Ultimately, brown rice is off the Paleo table, but white rice is perfectly fine as a carb/calorie supplement if that’s what you need.
Strength athletes trying to gain mass need a good source of cheap, insulin-raising, easy-to-eat calories. White rice fits that bill perfectly. As a whole food, it’s probably a lot healthier than processed protein shakes (or worse yet, “mass-gainer” shakes with everything but the kitchen sink on the label). For weight loss, more nutritious starches are probably preferable. It’s not because the rice itself is inherently bad; it’s just that when you’re eating a smaller amount of food, you’ll need to be choosier about what you do eat, to make sure you’re getting enough micronutrients.
If you do want some rice, you might consider it as part of a planned leptin re-set day, or just keep an eye on how much you’re eating. A few pieces of sushi? That’s only a few tablespoons of rice in total; nothing to worry about. A burrito the size of your head? Of course, if you prefer to avoid rice altogether, that’s also fine. Nobody’s forcing it down your throat.
Paleo-Friendly Rice Alternatives
For those strictly adhering to the paleo diet or seeking alternatives to rice, several options provide similar textures and nutritional benefits.
Read also: Paleo Mayonnaise Recipe
Vegetable-Based Alternatives
Cauliflower Rice: A popular choice, made by processing fresh cauliflower in a food processor until it reaches a rice-like consistency.
Broccoli Rice: Similar to cauliflower rice, but using broccoli instead. Broccoli is high in fiber and essential nutrients like potassium, vitamin A, folate, and vitamin C.
Butternut Squash Rice: Prepared like cauliflower and broccoli rice, using peeled butternut squash.
Other Alternatives
Konjac Rice: Also known as shirataki rice, made from the roots of the konjac plant. Miracle Rice and Magic Rice are two popular commercially produced brands of konjac rice.
Malanga Rice: A tropical root vegetable that can be "riced" in a food processor and steamed.
Starchy Carb Sources
While they don’t have a rice-like texture, paleo-friendly starches like potatoes, plantains, yams, taro, and yuca are all nutritious carb sources that can be used in place of rice.
Considerations for Rice Alternatives
When choosing a rice alternative, consider the following:
- Texture and Taste: Different alternatives offer varying textures and flavors. Experiment to find those that best suit your preferences.
- Nutritional Content: Evaluate the nutritional profile of each alternative to ensure it aligns with your dietary goals.
- Carb Content: If you're following a low-carb paleo diet, opt for low-carb alternatives like riced cauliflower, riced broccoli, or konjac rice.
- Gluten-Free: Rice is naturally gluten-free, so it’s a safe choice for those following gluten-free diets. If you need to avoid gluten, it’s essential to pick a rice substitute that’s also gluten-free, such as quinoa, riced cauliflower, or amaranth, while avoiding gluten-containing grains, like freekeh and barley.
- Phytate Content: If you are concerned about phytates, choose options lower in phytic acid.
Benefits and Drawbacks of the Paleo Diet
The paleo diet offers several potential health benefits, including:
- Weight Loss: The emphasis on whole, unprocessed foods and the elimination of sugary and processed items can lead to weight loss without strict calorie counting.
- Improved Health Markers: Studies suggest that the paleo diet may improve blood sugar control, cholesterol levels, and blood pressure.
However, it also has some drawbacks:
- Nutrient Deficiencies: The exclusion of legumes, dairy, and grains can potentially lead to nutrient deficiencies if the diet is not carefully planned.
- Digestive Issues: The high fiber content of the paleo diet can cause bloating and gastric distress in some individuals, especially when transitioning from a low-fiber diet.
- Restrictiveness: The strict rules of the paleo diet can be challenging to maintain long-term.
Adapting the Paleo Diet
Many people today view the paleo diet as a template to base their eating habits on, rather than a strict set of rules. It's possible to modify the diet to fit individual needs and preferences, incorporating some modern foods like grass-fed butter or gluten-free grains like rice. You can also use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains.
Sensible Indulgences
Some paleo dieters allow themselves small amounts of certain foods and beverages:
Wine: Quality red wine is high in antioxidants, polyphenols, and beneficial nutrients.
Dark Chocolate: Choose a product with 70% or higher cocoa content, as it’s very high in antioxidants and important minerals like magnesium and iron.
Beverages
Water should be your go-to beverage. Many people also drink tea and coffee. The following drinks aren’t strictly paleo but are typically accepted as beverages you can consume as part of the diet:
- Tea: Tea, especially green tea, is very healthy and loaded with antioxidants and various beneficial compounds.
- Coffee: Coffee is very high in antioxidants as well. Studies show that it has many health benefits.
Sample Paleo Meal Plan
Here is a sample menu for one week on the paleo diet. By all means, adjust this menu based on your own preferences.
Monday
- Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: chicken salad with olive oil, a handful of nuts
- Dinner: burgers (no bun) fried in butter, vegetables, salsa
Tuesday
- Breakfast: bacon, eggs, one piece of fruit
- Lunch: leftover burgers from the night before
- Dinner: baked salmon with vegetables
Wednesday
- Breakfast: leftover salmon and vegetables from the night before
- Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: ground beef stir-fry with vegetables, berries
Thursday
- Breakfast: eggs, one piece of fruit
- Lunch: leftover stir-fry from the night before, a handful of nuts
- Dinner: fried pork, vegetables
Friday
- Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: chicken salad with olive oil, a handful of nuts
- Dinner: steak, vegetables, sweet potatoes
Saturday
- Breakfast: bacon, eggs, one piece of fruit
- Lunch: leftover steak and vegetables from the night before
- Dinner: baked tilapia, vegetables, avocado
Sunday
- Breakfast: leftover salmon and vegetables from the night before
- Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: grilled chicken wings, vegetables, salsa
Simple Paleo Snacks
If you get hungry between meals, there are plenty of paleo snacks that are simple and easily portable:
- Toasted almonds or mixed nuts
- Hard-boiled eggs
- Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
- Dairy-free chia pudding
Navigating the Paleo Diet
The paleo diet is a template for healthy eating. If you're interested in the paleo diet plan but don't want to be so strict, you don't have to be all-or-nothing with your approach. Consider adopting some eating patterns from paleo and skipping the ones that don't work for you. For example, try just eating more fruits and vegetables and cutting down on added sugars. The paleo diet includes lots of healthy foods, but also restricts or eliminates other healthy foods. You can follow many of the principles of the paleo diet without being so restrictive.
Finding Paleo Substitutes
Going Paleo doesn’t mean going without your favorite foods, it simply means you’ll have to learn to find suitable substitutes for the things you love. Luckily there are workarounds for many of the most common Paleo no-nos. The Paleo diet doesn’t have to feel restrictive, and if you’ve gotten the mentality that you have to go without your faves likely means you haven’t come up with a reliable system for replicating them.
- Flour: Losing wheat and grains is one of the hardest thing for those starting out on Paleo, but much of that can be avoided by using a replacement flour like coconut flour. You’ll also often see almond flour, tapioca flour, and many other non-grain flours stand-in for flour when it’s needed in breads, cookies, cakes, and more.
- Bread Crumbs: Bread crumbs can’t be used on Paleo, but you’d be amazed at how many traditional recipes call for them. But don’t worry, because flax meal works great at replacing bread crumbs, offers a somewhat similar flavor, and manages to add some nutrition to the mix, which is something breadcrumbs can’t say.
- Cow’s Milk: Cow’s milk gets the kibosh on the Paleo diet, and is one recipe item that is pretty easily replaced with either coconut milk or almond milk.
- Cream: Many dessert recipes call for cream, but cream is a big no-no on the Paleo diet and needs to be avoided. You can use coconut cream as a non-dairy cream that comes very close at replicating the taste of cream without causing you to go off the Paleo plan.
- Soy Sauce: Soy sauce shouldn’t be used on Paleo because it’s derived from soy, and soy isn’t one of the Paleo approved foods. It’s better to use coconut aminos instead.
- Sugar: Sugar is one of the top things you’ll want to steer clear of while on Paleo, as it’s something that Paleolithic man would not have consumed a ton of. But they would have been able to figure out how to get maple syrup out of a maple tree, and they would have eventually stumbled upon a beehive for honey.
- Spaghetti: If you were a big spaghetti eater before going Paleo you have probably thought that your Paleo days are numbered if you can’t have it anymore. But don’t worry, you can replicate the texture if not the taste with a spaghetti squash.
- Pasta: Sometimes you’ll want some pasta and you won’t be able to have it because it’s made from dough that came from wheat or other grains. You can sub in strips of zucchini for a healthy version of lasagna.
- Oils: There are so many oils out there that aren’t Paleo, it almost makes your head spin. Among these are vegetable oil, soybean oil, sunflower oil, and corn oil, and of course any oil that has been processed.
- Margarine: Margarine is not allowed on the Paleo diet, and you’ll want to use ghee instead of butter to replace it. Ghee is clarified butter and is considered Paleo friendly, as it has a lot of the impurities in butter removed from it.
- Canola Oil: Olive oil has long been lauded as a healthy oil to use, and Paleo confirms this. You can use it in place of canola oil wherever you see that as a recipe item.
- Pizza: Pizza is not off the menu as long as you adjust it to the Paleo guide for eating. The crust is the biggest offender, so you’ll need to do something about that. Fortunately there are a lot of fixes for that, and one of the most popular is using mashed up cauliflower to form a Paleo pizza dough.
- Beef: Most beef sold in stores is from cows that were fed grains like corn because there’s an overabundance of corn so they find ways to use it up. They like to graze on grass all day long. And of course you should also be using organic, free-range chicken and organic or all-natural meats whenever possible.
- Conventional produce: What conventional really means is that there are tons of chemicals, poisons in the form pesticides and herbicides, GMOs and more that are used to bring the food to market and have it look half decent. Organic versions of these items are drastically different and must be certified in order to get the organic label.
- Potatoes: Getting potatoes out of your regular menu lineup can be a challenge, but luckily sweet potatoes are here to help. They can be used just like potatoes in most recipes, including fries, chips, and mashed.
- Potato Chips: Snack time can present a problem for those on Paleo, because nothing in the snack aisle is Paleo approved, and even homemade potato chips are off limits. The quick way around this is to use kale chips.
- Bread: It’s not so bad that you have to take a pass on virtually all bread that exists in the world, considering that you can make your own bread at home using Paleo friendly ingredients.
- Granola: Granola is often billed as a health food, but on Paleo it gets the ax. Not to fear if you’re a granola head, you just have to learn to make your own granola mix using a combination of nuts and seeds until you find a concoction that suits you.
- Peanut butter: Peanut butter gets the boot on Paleo, but you shouldn’t shed a tear because there’s a new superstar waiting in the wings to replace it for you: almond butter.
- Mayonnaise: You can make your own Paleo mayo in a jiffy, and free yourself from store bought mayo bondage once and for all.
- Bacon: Paleo is one of the few diet plans out there that actually allows you to eat bacon as part of the program. Most diets will let you have it on a cheat meal or a free day, but Paleo lets you eat it as an actual approved item.
- Milk chocolate: Milk chocolate is loaded with milk and sugar, two things you’re not allowed to have on Paleo. The shame is that chocolate itself has antioxidants and tastes good, so opt for dark chocolate, or cocoa powder with no sugar added for chocolate taste without the guilt.
- Eggs: Eggs can play a big part in your Paleo lifestyle if you want them to, just be sure that you’re using eggs that come from free-range chickens, and that are certified organic.
- Roasted nuts: Most of the nuts and seeds you’ll see for sale in grocery stores are roasted, but on Paleo you’ll want to stick to raw so that you pass on the added oil and salt that comes with roasted nuts and seeds.
- Table salt: Getting back to basics means that you start to consider what the food you’re eating has been through. The little white bottle of salt on the table may look innocuous, but it’s been highly processed and is not something you want to sprinkle on your food.
- Farmed Fish: Again, try to avoid anything that seems 21st century, and farming fish is just that. If Paleolithic man had a boat you can bet they’d be out there catching fish in the wild, not raising them like they’re livestock.
How to Make Restaurant Meals Paleo
Eating out while following the paleo diet doesn’t have to be hard. Simply select a meat or fish dish on the menu and swap in some extra veggies. Here are some simple guidelines:
- Order a meat- or fish-based main dish.
- Get extra vegetables instead of bread or rice.
- Ask for your food to be cooked in olive oil or avocado oil.