EATING like the ancestors did is a theory that makes sense when you think about it, because using food or fuel without the modern additives and preservatives can only be good for your body.
The paleo diet, also known as the Paleolithic diet, is based on the idea of eating foods similar to those of our hunter-gatherer ancestors in the Paleolithic era. The diet, says nutritionist Keisha Black, focuses on whole, unprocessed foods and excludes many modern agricultural products.
“The key components of the Paleo diet are the emphasis on lean protein – meat (preferably grass-fed), fish, seafood and eggs. It also recommends a wide variety of fruits and non-starchy vegetables, nuts and seeds, including almonds, walnuts, sunflower seeds, and healthy fats.”
She said dieters must avoid processed foods and refined sugar, grains (including wheat, rice and corn), legumes (beans, lentils and peanuts) and dairy products.
“The Paleo diet can lead to weight loss because it focuses on nutrient-dense, low-calorie foods and eliminates high-calorie processed foods and refined sugar,” Black said.
“By reducing or eliminating high-glycemic index foods like refined sugar and grains, the Paleo diet helps stabilize blood sugar levels, which may be helpful in managing or preventing type 2 diabetes. The diet’s high protein and fiber content of lean meats, vegetables and nuts may also increase feelings of fullness, which may help reduce overall calorie intake.”
Black said the paleo diet includes plenty of anti-inflammatory foods like fruits, vegetables and healthy fats, which can help reduce inflammation in the body and reduce the risk of chronic disease.
“By eliminating grains and legumes, which some people have difficulty digesting, the paleo diet can also relieve digestive problems such as bloating and discomfort,” she said.
She warned of the potential downsides. For example, avoiding dairy products and grains can lead to a deficiency in calcium, vitamin D and certain B vitamins, which is why it is important to find alternative sources of these nutrients.
“The diet can also be restrictive, making it difficult for some people to stick to it long-term,” Black said. “And grass-fed meat, organic produce and specialty oils can be more expensive than conventional foods.”
She said that not everyone responds to the paleo diet in the same way and that it is important to tailor the diet to individual needs and consult a doctor before making any significant dietary changes.
“The Paleo diet can help with weight loss, improve blood sugar control, reduce inflammation and increase satiety, but it requires careful planning to ensure a balanced and nutritious diet,” Black said.
