Paleo Diet Food List: What’s Acceptable?

Medically reviewed by Suzanne Fisher, RDMedically reviewed by Suzanne Fisher, RD

The Paleolithic, or paleo, diet (sometimes called the “caveman diet”) is an eating pattern based on a modern interpretation of what our hunter-gatherer ancestors ate thousands of years ago.

It emphasizes grass-fed and pasture-raised meats, organic fruits and vegetables, and healthy fats while limiting refined sugars, dairy, and grains. The paleo diet is a whole-foods-based eating style slightly higher in protein and fat and lower in carbohydrates than the typical American diet.

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What Is the Paleo Diet?

The paleo diet is based on the idea that our genetic makeup hasn’t changed, but our modern diet and lifestyle have led to problems like obesity, high blood pressure (hypertension), diabetes, and heart disease.

There are many variations of the paleo diet. Most definitions emphasize fruits, vegetables, eggs, and meat while avoiding ultra-processed foods, similar to most healthful diets.

Food List and Rules

Grass-fed proteins are considered the best choice for those following a paleo diet because they generally are leaner and have more antioxidants and omega-3 fats than their grain-fed counterparts. The diet also encourages wild-caught seafood, including salmon, as a more natural and sustainable option.

Grains like bread, pasta, brown/white rice, and quinoa are considered products of modern agriculture and, therefore, restricted. Legumes, such as beans, peas, lentils, soy, and peanuts, are also avoided. These foods contain what are called antinutrient compounds like lectins and phytates that, when isolated, may cause inflammation and block nutrient absorption. However, the cooking process can remove many antinutrients.

What to Eat and Avoid

Foods to Eat

• Grass-fed beef

• Free-range chicken and turkey

• Wild-caught fish and seafood, including salmon and tuna

• Cage-free eggs

• Pasture-raised pork

• Fresh fruit and vegetables

• Fungi (mushrooms)

• Nuts and seeds in moderation

• Fresh or dried herbs

• Root vegetables, including sweet potatoes

• Unrefined oils (olive, avocado, walnut, flaxseed)

Foods to Avoid

• All types of grains, including wheat, pasta, rice, and corn

• Dairy, including milk and cheese

• Refined vegetable oils

• Legumes, including peanuts/peanut butter, peas, beans, and tofu

• Refined sugar

• Artificial sweeteners

• Sodas and sugary beverages

• Highly processed foods

• Alcohol

• Added salt

Paleo Diet Snacks

When looking for paleo snack ideas, opt for healthy fruits and protein-rich food, such as:

• Avocado egg salad

• Banana topped with almond butter and shredded coconut

• Hard-boiled eggs

• Homemade potato chips

• Meat sticks made with grass-fed beef

• Roasted nuts

• Sweet potato avocado toast

• Tuna salad made with homemade mayo

Sweet List

The paleo diet is flexible when it comes to dessert. Some people enjoy premade cookies and cakes made with Paleo ingredients, while others may prefer to stick to the basics, snacking on fresh fruit and nuts.

Recreating traditional desserts, like cupcakes, regularly is generally not recommended, even if they use paleo ingredients, because they still require large amounts of sweeteners. However, there are still plenty of delicious paleo-friendly dessert options to enjoy, including:

• Avocado chocolate mousse made with avocado, dark chocolate, and agave or maple syrup

• Baked apples topped with cinnamon, pecans, and a drizzle of maple syrup

• Dark chocolate (a small piece), ideally over 70% cacao

• Fresh fruit salad drizzled with raw honey

• Nut butter bites made with almond butter, coconut flour, and dark chocolate

• Sliced apples with almond or cashew butter

Paleo Drinks

Beverage options on the paleo diet include:

Benefits

Type 2 Diabetes

One study of people with type 2 diabetes found that following a paleo diet for 12 weeks improved blood sugar control and insulin sensitivity (how well your body responds to insulin). Greater improvements were seen when combined with regular exercise.

Heart Disease

Researchers followed 18,210 participants over 12 years and found that people who closely followed the paleo diet had a 55% lower risk of heart disease. Researchers believe this is because the diet focuses on unprocessed or minimally processed foods.

Weight Loss and Management

A review of several small studies found that people who followed the paleo diet lost an average of 7.7 pounds compared to those who followed other recommended diets. Significant improvements in waist circumference were also seen.

Considerations

General Nutrition

While there is no set macronutrient goal, the paleo diet generally averages 35% of calories from carbs, 35% from fats, and 30% from protein. This is slightly lower than the recommended percentage of daily calories from carbs, which is 45% to 65%.

The paleo diet restricts whole grains, legumes, and dairy products, which current guidelines recommend including in a well-balanced diet.

Flexibility

Because the paleo diet is relatively restrictive, it can be challenging to follow. Data show that it may also increase the risk of nutrient deficiencies, including the bone-supporting nutrients calcium and vitamin D. One study on the paleo diet’s nutritional adequacy found that the diet supplied 50% less calcium than the daily requirement.

Cost

Since the paleo diet relies heavily on organic produce and grass-fed meats that are less affordable than standard meat, it may pose financial challenges for people with limited incomes.

Dietary Restrictions

Following a strict paleo diet may be difficult for people with certain health conditions, including thyroid disease. The diet is low in sodium and restricts dairy, which can increase the risk of iodine deficiency. Iodine is necessary for the production of thyroid hormones, and deficiency has been linked to an increased risk of thyroid disease.

Additionally, people who have kidney disease and are not yet on dialysis (the mechanical process of removing excess water, waste, and toxins from the blood in people whose kidneys no longer function properly) may need to avoid high-protein diets such as the paleo diet. This is because the paleo diet could increase stress on the kidneys, causing them to wear out faster.

If you follow a specialized diet for any health conditions, speak with a healthcare provider before starting a Paleo diet.

Alternatives

The paleo diet has potential benefits but, unfortunately, does not meet current dietary guidelines. Some popular alternatives to the paleo diet include:

• Mediterranean diet: This diet is more flexible and has more research supporting long-term health benefits. It includes whole grains, legumes, dairy, fresh fruits and vegetables, and healthy fats, namely olive oil, while limiting processed foods and red meat.

• Whole30 diet: The primary difference is that Whole30 is more strict within the first 30 days. It doesn’t allow added sugar, even from natural sources. After 30 days, you’ll slowly reintroduce food groups to help you identify food sensitivities or adverse reactions. However, more research is needed to examine the potential health benefits and risks.

• Pegan diet: The pegan diet is a hybrid of paleo and vegan diets. It encourages more plant-based food and less meat while including small amounts of gluten-free grains and lentils. More research is needed on the health benefits of the pegan diet.

Summary

The paleo diet focuses on eating whole, organic foods similar to what our hunter-gatherer ancestors ate before modern farming changed the human diet. It restricts processed foods, grains, legumes, and dairy. The paleo diet may support weight loss, blood sugar control, and heart health.

However, it may not be for everyone, as it can be restrictive and difficult to follow. People with an existing health condition should speak with a healthcare provider before making dietary changes.

Read the original article on Verywell Health.

Source: bing.com