The Pros and Cons of the Paleo Diet. You've probably heard about the Paleo diet; maybe you've even tried it. The concept is this: Humans evolved on a diet very different from today's eating habits. Therefore, the Paleo proponents argue, to be healthier, leaner, stronger and fitter, we must re- think our diet and remove some of the food groups we consider basic. Promising everything from fat loss to more energy and clearer skin, Paleo certainly has appeal. But what is Paleo really? Is it a diet worth trying? Why . They subsisted mainly on fruit, leaves, and insects. Evolution at work! Humans started using tools and fire, and moved to a hunter- gatherer diet. At this point, . Paleolithic humans definitely got some eating habits right. In general, they consumed: three times more produce than the typical American,more fiber,more protein,more omega- 3 fatty acids,more unsaturated fat,more vitamins and minerals,and much less saturated fat and sodium. That said, Paleo fans tend to overlook the fact that hunter- gatherers were not models of pristine health. Paleolithic humans suffered from parasites, infectious diseases, and even atherosclerosis (hardening of the arteries). ![]() ![]() A reminder to Paleo eaters why they don't want to eat delicious grains and legumes. Lectins contribute to leaky gut, create an immune response, and can lead to food. Paleo diet: What is it and why is it so popular? Is the Paleo diet, an eating plan modeled on prehistoric human diets, right for modern humans?The dangers of our modern diet. Fast forward to today. Our diet has changed significantly, and not necessarily for the better. ![]() For one thing, it contains far more processed, packaged and commercially- produced foods than ever. Case in point: The top six calorie sources in the U. S. Not only are these foods not ancestral, some of them could barely be called food. Meanwhile, obesity, diabetes, and cardiovascular diseases have dramatically increased over the past 5. The Paleo claim that our modern Western diet isn't healthy rings true. So what should we do to make it better? According to Paleo: What to eat and what to avoid. Paleo fans suggest we return to the meat and produce- based diet of our past. Specifically, the Paleo dietary model encourages us to base our diets on the following foods: animals (especially a ? Paleo tells us to avoid grains (even . Is the Paleo diet, an eating plan modeled on prehistoric human diets, right for modern humans? Welcome to Julian Bakery. A dedicated gluten-free and GMO-free company and largest Paleo manufacturer in the world. An easy recipe for paleo granola, the most astonishingly tasty and satisfying option to start your day grain-free. The "primal eating" trend is everywhere. Paleo, of course, encourages us to eat. Paleo people say we shouldn't eat legumes because of their high concentration of anti- nutrients like lectins or phytates. Supposedly that reduces their nutritional value to zilch. Fortunately for bean fans, that's not true. Research suggests that the benefits of legumes outweigh their anti- nutrient content. Cooking eliminates most anti- nutrient effects, and some anti- nutrients (like lectins) may even be good for us. As for grains, Paleo proponents say grains can lead to inflammation and related health problems. This can be true for people with celiac disease (about 1 percent of the population) and for those with non- celiac gluten sensitivity. But a substantial body of reliable research suggests that eating whole grains improves our health. At the very least, whole grains appear to be neutral when it comes to inflammation. Bottom line on grains and legumes: Completely eliminating these important foods from our diet is probably a bad idea. The problem with Paleo. Paleo- style eating has a lot of good qualities: It emphasizes whole foods, lean proteins, vegetables, fruits, and healthy fats. Incorporating more of these foods into your diet would likely be a big improvement. The evolutionary arguments don't hold up, and the evidence for excluding dairy, legumes, and grains isn't strong (yet). ![]() ![]() But my biggest concern is this: A one- size- fits- all . Sure, most people can follow it for weeks or months. That's unlikely. Of course, without being consistent, you can't make progress. What you can do today. Instead of signing up for a strict lifestyle template, think about small changes you can make in your . Could you: Eat a little more fresh food, like adding some fresh fruit or vegetables to dinner tonight? Consider replacing a bit of the processed food you might normally be eating? And consistency is more important than any food list or evolutionary theory.- -- Want some help finding the best diet for you? Download this free guide: Paleo, vegan, intermittent fasting.. Here's how to choose the best diet for you.- -- About the author. John Berardi, Ph. D. He also sits on the health and performance advisory boards of Nike, Titleist and Equinox. Dr. Berardi was recently selected as one of the 2. In the last five years, Dr. Berardi and his team have personally helped over 3. Precision Nutrition Coaching program. References. Almeida CC, et al. Beneficial effects of long- term consumption of a probiotic combination of Lactobacillus casei Shirota and Bifidobacterium breve Yakult may persist after suspension of therapy in lactose- intolerant patients. Apr; 2. 7(2): 2. 47- 5. Anderson A, et al. Whole- grain foods do not affect insulin sensitivity or markers of lipid peroxidation and inflammation in healthy, moderately overweight subjects. Aune D, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose- reponse meta- analysis of prospective studies. Bouchenak, Malika, and Myriem. Lamri- Senhadji. Nutritional Quality of Legumes, and Their Role in Cardiometabolic Risk Prevention: A Review. Journal of Medicinal Food 1. Caminero A, et al. Diversity of the cultivable human gut microbiome involved in gluten metabolism: isolation of microorganisms with potential interest for coeliac disease. May; 8. 8(2): 3. 09- 1. Campos- Vega, Rocio, Guadalupe Loarca- Pi. Minor Components of Pulses and Their Potential Impact on Human Health. Food Research International 4. Carmody, Rachel N., and Richard W. The Energetic Significance of Cooking. Journal of Human Evolution 5. Carrera- Bastos P, et al. The western diet and lifestyle and diseases of civilization. Research Reports in Clinical Cardiology. Cerling TE, et al. Diet of Theropithecus from 4 to 1 Ma in Kenya. Proc Natl Acad Sci U S A. Cerling TE, et al. Stable isotope- based diet reconstructions of Turkana Basin hominins. Proc Natl Acad Sci U S A. Jun 2. 5; 1. 10(2. Cochran G, and Harpending H. The 1. 0,0. 00 Year Explosion: How Civilization Accelerated Human Evolution. Origins and Evolution of the Western Diet: Health Implications for the 2. Century. The American Journal of Clinical Nutrition 8. Cordain L. The Paleo Diet Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. Hoboken, N. J: Wiley. Dahl WJ, et al. Review of the health benefits of peas (Pisum sativum L.). Suppl 1: S3- 1. 0. David LA, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature 5. 05, 5. 59- 5. January 2. 01. 4)Eaton SB, and Konner M. Paleolithic Nutrition. A Consideration of Its Nature and Current Implications. The New England Journal of Medicine 3. Eaton SB, and Konner MJ. Paleolithic Nutrition Revisited: a Twelve- year Retrospective on Its Nature and Implications. European Journal of Clinical Nutrition 5. Eaton SB. The Ancestral Human Diet: What Was It and Should It Be a Paradigm for Contemporary Nutrition? Proceedings of the Nutrition Society 6. Eiberg H, et al. Blue eye color in humans may be caused by a perfectly associated founder mutation in a regulatory element located within the HERC2 gene inhibiting OCA2 expression. March 2. 00. 8; 1. Flight I, Clifton P. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature. Frassetto LA, et al. Metabolic and physiologic improvements from consuming a Paleolithic, hunter- gatherer type diet. Frost GS, et al. Impacts of Plant- Based Foods in Ancestral Hominin Diets on the Metabolism and Function of Gut Microbiota In Vitro. Role of the gut microbiota in defining human health. Expert Rev Anti Infect Ther. Apr; 8(4): 4. 35- 5. He T, et al. Effects of yogurt and bifidobacteria supplementation on the colonic microbiota in lactose- intolerant subjects. Feb; 1. 04(2): 5. Henry AG, Brooks AS, and Piperno DR. Microfossils in Calculus Demonstrate Consumption of Plants and Cooked Foods in Neanderthal Diets (Shanidar III, Iraq; Spy I and II, Belgium). Proceedings of the National Academy of Sciences 1. Hollo E. Evolutionary Genetics: Genetics of lactase persistence - fresh lessons in the history of milk drinking. European Journal of Human Genetics (2. Human Microbiome Project Consortium. Structure, function and diversity of the healthy human microbiome. Nature 4. 86, 2. 07- 2. June 2. 01. 2). Jang Y, et al. Consumption of whole grain and legume powder reduces insulin demand, lipid peroxidation, and plasma homocysteine concentrations in patients with coronary artery disease: randomized controlled clinical trial. Arterioscler Thromb Vasc Biol. Jensen MK, et al. Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation. Jones M. Moving North: Archaeobotanical Evidence for Plant Diet in Middle and Upper Paleolithic Europe. The Evolution of Hominin Diets. Vertebrate Paleobiology and Paleoanthropology. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross- over pilot study. Jonsson T, et al. A Paleolithic diet is more satiating per calorie than a Mediterranean- like diet in individuals with ischemic heart disease. Jukanti AK, et al. Nutritional quality and health benefits of chickpea (Cicer arientum L.): a review. Suppl 1: S1. 1- 1. Kelly SA, et al. Wholegrain cereals for coronary heart disease. Cochrane Database Syst Rev. CD0. 05. 05. 1. Lev E, Kislev ME, and Bar- Yosef O. Mousterian Vegetal Food in Kebara Cave, Mt. Journal of Archaeological Science 3. Lindeberg S, and Lundh B. Apparent absence of stroke and ischaemic heart disease in a traditional Melanesian island: a clinical study in Kitava. Lindeberg S, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean- like diet in individuals with ischaemic heart disease. Diabetologia 5. 0, 1. Lindeberg S. Food & Nutrition Research 4. Lindeberg S. Modern Human Physiology with Respect to Evolutionary Adaptations That Relate to Diet in the Past. The Evolution of Hominin Diets. Vertebrate Paleobiology and Paleoanthropology. Food and Western Disease: Health and nutrition from an evolutionary perspective. What Is The Paleo Diet ? Or you’re looking for a simple guide to share with your family and friends who keep asking about it? The. Paleo. Diet. Paul Vandyken has created a visual, clear and very simple guide to what you should eat and not eat on a Paleo diet. Enjoy! Infographic courtesy of http: //rigorfitness. About Paul Vandyken. Paul Vandyken is a personal trainer and nutrition coach. His personal website is Rigor. Fitness. com. His blog has articles, videos, and pictures with tips and tricks about fitness, nutrition, and healthy living. If you are on the journey to your healthy and happy lifestyle, visiting his blog may help you enhance your process. Visit Paul's website at Rigor. Fitness. com. View all posts by Paul Vandyken.
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