Health TipsAPRIL 27, 2022
The popular Paleolithic diet, or paleo diet, centers on the idea that eating like our ancestors aligns with our genetics and promotes good health. It’s also known as the caveman, Stone Age, or steak and bacon diet. A paleo dieter’s food choices are limited to what could be hunted, fished, or gathered in prehistoric times such as meats, fish, and vegetables.
The theory is that the rise in chronic diseases in modern society stems from the agricultural revolution. It suggests that adding grains, legumes, and dairy to meals may lead to a host of chronic diseases and conditions — from obesity to allergies.
UC Davis Health registered dietitians answer some of your questions about the paleo diet.
Is the paleo diet healthy?
Long-term studies don’t offer much information on how the paleo diet affects health. However, the diet has the potential to be a healthy way of eating. The typical paleo diet focuses on naturally raised meat and fish, as well as vegetables and fruits. It promotes avoiding dairy products and grains.
This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, you may consume saturated fat and protein far above recommended levels due to eating so much meat. This can cause an increased risk of kidney and heart disease and certain cancers.
Did cave people really eat mostly meat?
People living in the Paleolithic period, or “cave people,” ate whatever their surroundings offered them. When surrounded by fish or marine life, that’s what they ate. In tropical habitats, people ate a variety of plant and animal foods. Calling a diet that consists mostly of protein the “paleo diet” isn’t accurate. Also, people living in earlier times simply didn’t live to the age when chronic diseases typically emerge.
The paleo diet calls for limiting carbs and dairy. Isn’t that a good thing?
We need carbohydrates, especially complex carbohydrates. Whole grains, fruits and vegetables are important fuels for brain and muscle function. But most of us can and should eat fewer refined carbs like desserts, chips, and sugary drinks. All of these add unnecessary ingredients and calories without the benefit of fiber, protein, vitamins, and minerals. Highly processed foods are often fortified just to appear healthy on nutrition labels.
If dairy intake is significantly limited and not replaced with other calcium food sources, calcium supplements and vitamin D may be needed. Paleo diet advocates often say dairy promotes inflammation. However, some research shows the opposite: low-fat dairy intake decreases inflammatory markers in the blood.
What are some benefits of the paleo diet?
A paleo eating plan that is high in fiber, potassium and antioxidants while being low in simple carbohydrates, sodium and sugar can be a healthy eating plan. It emphasizes local, sustainable, organic, and non-GMO foods and grass-fed meat options. It discourages foods that are highly processed or have artificial ingredients and colorings.
A paleo eating plan rich in fruits and vegetables could help you achieve most nutrient requirements. It may kick-start weight loss and, at least in the short-term, improve blood sugar and lipid profiles.
What are health risks that come with the paleo diet?
For most people, it’s very difficult to stay committed to any diet that’s too restrictive of one or more food categories. For that reason, the paleo diet isn’t effective for continued weight loss.
In terms of overall health, the paleo diet is high in saturated fats due to the increased intake of protein from animal food sources. Over time, people following the diet could see increases in cholesterol, particularly the less healthy cholesterol. This could increase the risk of heart disease.
Not getting enough calcium increases the risk of osteoporosis, rickets, and bone fractures. Continued low carbohydrate intake may lead to an overuse of fat for energy, or ketosis. It’s recommended that you work with your physician or registered dietitian if you want to do the paleo diet, especially those with heart, kidney, liver, or pancreatic disease. You should also talk to a physician or dietitian if you’re interested in trying the very low-carb version of the paleo diet.
What do you tell people who ask about the paleo diet?
Use the paleo diet as the starting point for a healthy eating plan. Add beans, lentils, nuts, whole grains, and low-fat or nonfat dairy or other calcium sources such as dark leafy greens, tofu, and soy or almond milk. Carefully choose lean protein sources, focusing on quality over quantity.
Plate balance is the key. Some resources for finding that balance are available at ChooseMyPlate.gov, the DASH (dietary approaches to stop hypertension) eating plan, or by talking to a registered dietitian. Fad diets go in and out of style. Always check with a qualified nutrition professional before making any big changes to your eating plan.
This post was reviewed by Kevin Calvillo-Chou, UC Davis dietetic intern, and Melinda Gong, UC Davis Health registered dietitian. It was originally published by UC Davis Health registered dietitian Alex Nella.
FAQs
“A true paleo diet is rich in vegetables, berries, sweet potatoes, nuts and seeds. If you eat enough of those foods, you can get enough fiber,” says Mangieri. “The problem is most people do not. Many people take what they want from the diet, like eating all the meat they want, and fail to focus on the vegetables.
Why does the Paleo diet not work? ›
The main concern about paleo diets is the lack of whole grains and legumes. These foods are considered good sources of fiber, vitamins, proteins and other nutrients. Also, low-fat dairy products are good sources of protein, calcium, vitamins and other nutrients.
Is the Paleo diet safe for everyone? ›
In terms of overall health, the paleo diet is high in saturated fats due to the increased intake of protein from animal food sources. Over time, people following the diet could see increases in cholesterol, particularly the less healthy cholesterol. This could increase the risk of heart disease.
What is the argument for the Paleo diet? ›
Proponents of the Paleo diet argue that our ancestors' diets could not have included a lot of grains, legumes, or dairy foods. And they contend that the past 10,000 years of agriculture isn't enough time to adapt to these “new” foods.
What happens to your body when you switch to paleo? ›
The paleo diet can be a healthy dietary pattern. However, like any restrictive diet, it may lead to some side effects. Studies show that some people may experience diarrhea, constipation, fatigue, and changes in gut bacteria when following a paleo dietary pattern.
Why aren't potatoes paleo? ›
Similarly to grains, which are off-limits on paleo, potatoes are starchy and rich in carbohydrates.
What do doctors say about the paleo diet? ›
It's complicated. While some studies have suggested that the paleo diet—which focuses on “caveman” foods such as meat, produce, and nuts—may have health benefits, experts quoted in a November 12, 2020 Today article argue that the evidence is murky.
Do you poop less on paleo? ›
You're probably eating less fiber, especially if you're loading up on meat and not so much on vegetables or if you've switched to a low-carb paleo diet, avoiding certain fruits and vegetables, such as sweet potatoes. You're probably consuming fewer calories, so you have less waste — less poop.
Can you eat rice on paleo? ›
Strict paleo dieters exclude all grains from their diets — including rice — primarily due to their high phytate content. Although it's technically prohibited, many people still consume small amounts of white rice while following a paleo diet because it's lower in phytates, compared with other types.
Is coffee paleo? ›
Technically, no. Removing the caffeine from the plant is usually done through chemical processing that we consider too far from a natural, mechanical process. Our Paleolithic ancestors would not have had the ability to remove caffeine from coffee beans.
Yes, eggs are a great Paleo food, but if you need to skip them, with a little planning and research you can still enjoy a full, well-rounded Paleo Diet.
Are bananas paleo? ›
Many paleo followers wonder if bananas are paleo because of their higher sugar content. They are considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates. Bananas are an unprocessed, whole food with a good source of potassium.
What are 5 negatives from the Paleo diet? ›
Here are some drawbacks to eating Paleo:
- It can get expensive.
- You don't eat any grains or dairy that can be good for health and energy.
- This diet can be difficult for vegetarians, especially since it excludes beans.
- Most athletes need between 3 to 6 grams of carbs per pound of their body weight, per day.
The diet excludes cereal grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners, and trans fats. Some paleo-friendly foods include lean meats, fish, fruits, vegetables, nuts, and seeds.
What diseases does the Paleo diet prevent? ›
Cordain, the author of The Paleo Diet, claims there are clinical trials that show a Paleo diet can lower the risk of heart disease, blood pressure, and inflammation, as well as help with weight loss, reduce acne, and promote optimum health and athletic performance.
What is not allowed on a paleo diet? ›
Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others. Grains: bread, pasta, wheat, cereal, spelt, rye, barley, etc. Legumes: beans, lentils, and many more.
What are the initial side effects of the Paleo diet? ›
Symptoms can include headaches, fatigue , weakness, hazy thinking (brain fog) and irritability, which can result from reducing carbohydrate intake. For somen, low-carb flu can take days to subside, but for others it can take a couple of weeks. Some may not even experience these symptoms are at all.
Which food group is avoided on a paleo diet? ›
Grains (including whole grains and those that are gluten-free), dairy, and legumes are banned from the paleo diet. That means no peanut butter or peanuts because followers of the paleo diet consider peanuts a legume rather than a nut.
Does paleo diet cause inflammation? ›
Both paleo and keto diets have anti-inflammatory properties but work differently in managing inflammation and related health conditions.
