A Beginner’s Guide to the Paleo Diet
You may have heard of the “paleo” diet. Apparently it was the world’s most popular diet in 2013!
But what is it? Is it a fad? Is it right for you?
Scientist and “Paleo Mom” Sarah Ballentyne, Ph.D. defines it as:
“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”
The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.
What you can (and can’t) eat on the paleo diet
Of course, being a “diet,” paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.
But this doesn’t mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet.
You can include:
- nuts & seeds
- meat (including organ meats)
- fermented foods
- herbs & spices
The paleo diet excludes:
- processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.)
- grains (e.g. wheat, oats, rice, etc.)
- most legumes (e.g. beans, lentils, peanuts, etc.).
Although there are quite a few foods which are excluded, there is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods you can choose from.
Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy (milk, cheese, yogurt), white rice, or potatoes may be added to less restrictive forms of the paleo diet.
How does the Paleo diet affect health?
Several clinical studies have been done to find out whether there are health benefits of eating this way.
Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try.
Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.
It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.
Who should consider a paleo diet?
Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.
If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.
Even if you don’t choose to go paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.
The paleo diet is based on what hunters and gatherers ate thousands of years ago. It is a whole-food based, nutrient-dense diet that focuses on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods.
Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation.
At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo.”
But what about you, Emma, do you follow a Paleo diet?
Short answer – no. I love my porridge (oats) and Greek Yogurt too much!
However, out of many of the “diets” being promoted, I love the fact it helps people cut out processed foods and added sugar. BUT I’m not a fan of the fact it cuts out large food groups, all of which have many benefits and contain valuable nutrients.
As always, this is my personal opinion. If you’d like to try the Paleo Diet, go for it! I’d advise keeping a food diary so you can monitor how it makes you feel (your energy levels, bloating (or lack of) etc), whether it helps you meet your goal(s) and the often overlooked aspect…how does it impact my shopping bill?
Recipe (Paleo): Banana Muffins
3 large eggs
5 mashed bananas
½ cup almond butter
¼ cup coconut oil
1 tsp vanilla
½ cup coconut flour
1 tbsp cinnamon
1 tsp baking powder
1 tsp baking soda
pinch of sea salt
Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
Add blended wet ingredients to dry ingredients and stir until combined.Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
Serve & enjoy!
Tip: You can top muffins with walnuts before baking.
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