![]() Legumes are rich in fiber, protein, and a variety of micronutrients including iron, zinc, and copper ( 9), while dairy products have essential nutrients like calcium, which is important for bone health ( 10).Įliminating these food groups altogether can put individuals following a paleo diet at risk of developing nutrient deficiencies. While there are many benefits to the paleo diet, there are also some drawbacks.įor example, the paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing grains. If possible, choose grass-fed and organic products. SummaryĮat whole, unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes, nuts, healthy fats, and spices while on the paleo diet. Many people prefer to choose grass-fed meats, pastured eggs, and organic produce while following a paleo diet. Salt and spices: sea salt, garlic, turmeric, rosemary, etc.Healthy fats and oils: extra virgin olive oil, avocado oil, and others.Nuts and seeds: almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more.Tubers: potatoes, sweet potatoes, yams, turnips, etc.Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.Vegetables: broccoli, kale, peppers, onions, carrots, tomatoes, etc.Eggs: may be free-range, pastured, or omega-3 enriched.Fish and seafood: salmon, trout, haddock, shrimp, shellfish, etc (choose wild-caught if you can).Meat: Beef, lamb, chicken, turkey, pork, and others.There’s a variety of whole, unprocessed foods you can eat on the paleo diet. If you want to avoid these ingredients, you must read ingredients lists and nutrition labels, even on foods that are labeled as “health foods.” Summaryįoods to avoid on the paleo diet include processed foods and ingredients, like sugar, bread, certain vegetable oils, trans fats, and artificial sweeteners. Highly processed foods: everything labeled “diet” or “low fat” or that has many additives, including artificial meal replacementsĪ simple guideline for the paleo diet is, if it looks like it was made in a factory, don’t eat it.Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium (use natural sweeteners instead).Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.Dairy: most dairy, especially low fat dairy (some versions of paleo do include full-fat dairy like butter and cheese).Grains: breads, pastas, wheat, cereal, spelt, rye, barley, etc.Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.The paleo diet discourages consumption of certain foods, including: The basic concept of the paleo diet is to eat whole foods and avoid processed foods. Paleolithic humans’ diets varied depending on availability and location. ![]() ![]() You can adapt all of this to your own personal needs and preferences. However, it’s important to consider the above as general guidelines, not something written in stone. ![]() Foods to limit include grains, most dairy products, and legumes ( 2). The paleo diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils ( 2).įoods to avoid include processed foods, sugar, soft drinks, artificial sweeteners, and trans fats. ![]() Some even ate insects, but fortunately, this delicacy is not included in today’s modern interpretation of the paleo diet. Some ate a low-carb diet high in animal foods, while others followed a high carb diet with lots of plants ( 1). Paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived. This article is a basic introduction to the paleo diet, providing a simple meal plan and other essential information. In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.Īnthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including an increase in brain size and reduction in gastrointestinal tract size ( 1). The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.Īlthough it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.īy following a diet of whole foods and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease. It may benefit your overall health and reduce your risk for some health conditions, including obesity. The paleo diet includes whole, unprocessed foods, such as vegetables, nuts, seeds, and meat. ![]()
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