The Paleo diet is one of the most popular diets in the world. Also known as the caveman diet or stone age diet, it is based on the foods our ancestors ate during the Paleolithic period, between 2.5 million and 10,000 years ago.
“A simple guideline for the paleo diet is to avoid anything that looks like it’s made in a factory,” says registered dietitian Natalie Burrows.
The recommended foods include lean meat, fish, fruits, vegetables, nuts, and seeds — foods that were once available through hunting and gathering. Not only does it appeal to those looking to lose weight, it’s especially popular among Gen Z and fitness enthusiasts. “Gym-goers tend to gravitate toward the paleo diet because it’s high in muscle-building protein,” says Bini Sureshbabu, M.D., a registered dietitian at the Cleveland Clinic.
It’s being used by more and more people in the UK, with an average of over 25,000 searches per month in 2023. But is it really good for your health?
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A 2019 study found that the Paleo diet may help control weight and waistlines and manage chronic diseases. Other studies suggest that the Paleo diet may have some benefits in preventing metabolic syndrome, type 2 diabetes, cardiovascular disease, and cancer.
“If you want to eat healthier and lose weight, the paleo diet may be advantageous, encouraging more fruit and vegetables, nuts and seeds and foods that you may not currently be getting enough of,” says Tracey Parker, registered dietitian at the British Heart Foundation. But, she adds, “there isn’t enough research to support the premise that this diet will prevent chronic disease.”
“There’s nothing wrong with focusing on whole foods, and there’s nothing wrong with avoiding processed, sugary foods, and most people would feel better off adopting these principles from a health perspective,” Burrows explains.
Thanks to our busy lifestyles, many of the foods we choose are processed. Cutting back on processed foods is good for your health. “These foods contain many additives, including salt, sugar, saturated fats and palm oil. These foods and additives affect blood cholesterol levels, blood pressure and weight, and increase risk factors for type 2 diabetes,” says Parker.
The paleo diet offers a wide range of benefits to people with diabetes. Reducing carbohydrate and sugar intake leads to weight loss and also increases insulin sensitivity. Research suggests that the paleo diet is associated with lower levels of systemic inflammation. “Although there is not enough research to suggest an anti-inflammatory effect, people with autoimmune diseases or other conditions related to inflammation may want to try the paleo diet under the advice of a medical professional or nutritionist,” points out Sureshbabu.
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“The paleo diet is somewhat restrictive and not ‘healthy,’ and as a nutritionist I would recommend eating a little bit of everything,” says Sureshbabu, who notes that eliminating certain food groups can put you at risk of developing an eating disorder.
Our Paleolithic ancestors basically ate whatever was around them, and by eliminating the foods that came with agriculture over the years, dairy, beans, grains and cereals, we are eliminating foods that have many health benefits.
“The main health risk associated with the paleo diet is nutritional deficiencies,” Sureshbabu continues. “By eliminating food groups like grains, dairy and legumes, you’re providing essential nutrients like vitamin D, fiber, calcium and minerals.” Whole grains are packed with fiber, B vitamins, folate, antioxidants and micronutrients that not only provide important fuel for brain and muscle function, but also reduce the risk of cancer, heart disease, stroke and type 2 diabetes. And cutting out dairy can lead to poor bone health. “That means you’re at increased risk for osteoporosis and fractures,” Parker says.
Additionally, this diet relies heavily on high-quality organic foods and fresh fruits and vegetables, which can be expensive to follow, and it also requires careful planning to ensure you’re getting all the right nutrients from your diet.
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