Bon AppĂŠtit, B.C. The Paleolithic diet is gaining popularity with many fitness advocates, but is it really the best way to eat? BY ALEXANDRA BLACK, RD, LD
ou may have heard lately about a very old way of eating that’s become de rigueur in many fitness circles: the Paleolithic diet. The first articles on this diet were published in the mid-’70s in the New England Journal of Medicine by Loren Cordain, Ph.D., a professor at Colorado State University and author of “The Paleo Diet.” These days, it’s been widely popularized by the CrossFit community and bloggers around the world. Is it right for you? Here’s what the research says about Paleo eating, along with some of the pros and cons of dining like a caveman.
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THE “CAVEMAN DIET” The Paleo diet—also known as the “caveman diet”—is a way of eating inspired by the diet of our Paleolithic ancestors, the men and women who lived 2.5 million years ago, before the agricultural revolution began about 10,000 years ago and provided mankind with a steady supply of grains, corn, dairy and domestic meat. The theory behind Paleo eating is that our bodies are genetically programmed to eat certain foods, and that many modern health problems like obesity result from the introduction of grains, dairy and other processed foods, which wreak havoc on our metabolic systems. The diet, and it’s “allowed” and “restricted” foods, are based on anthropological research providing insight into what pre-agricultural humans ate. Foods allowed on a strict Paleolithic diet include lean meats and seafood, eggs, fruits and nonstarchy vegetables, nuts (except peanuts), seeds, and plantbased oils such as olive, coconut, avocado, walnut or grapeseed. Restricted foods include processed meats like salami; dairy; grains such as rice, pasta, wheat and corn; starchy vegetables like potatoes; soy products; legumes like beans and peanuts; alcohol; and refined sugar. Following a Paleo diet does not require adhering to portion sizes or food measurement. The recommendation is to eat Paleo-approved foods
when you are hungry and stop when you are full. The idea is that it’s fairly hard to eat too many calories when they are coming from protein sources and high fiber, filling sides like vegetables, fruits or healthy fats. The Paleo diet can be followed strictly or modified
Eating Paleo can take more effort, but at least the hunting and gathering is done in stores and farmers’ markets.
to meet your individual needs. For instance, some follow an 80/20 rule of eating Paleo about 80% of the time and allowing room for leniency with other foods or cheat days. Others follow a strict Paleo diet but include dairy, butter, or both. The research on the Paleo diet, while promising, is fairly limited. Several small studies have shown a Paleolithic diet may help improve markers of health in both healthy people and those with chronic disease. For example, one study showed that a Paleolithic diet resulted in lower mean glycated hemoglobin (a
measure of blood-sugar control over time) values, diastolic blood pressure and waist circumference, and higher HDL cholesterol (the “good” cholesterol) when compared to a standard diabetes diet. Among healthy adults, a small metabolically controlled study (i.e., what participants ate was strictly controlled) found improvements in blood pressure, glucose tolerance, insulin sensitivity and cholesterol without weight loss over a 10-day period. In addition, while the evidence for the Paleo diet (especially in athletes) is not prolific, research has shown high-protein/low-carb diets to be effective for fat loss in a number of studies. Recently, a study appearing in Nutrition & Metabolism found that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consumption and body-fat storage.
WHY EATING PALEO IS AWESOME
• It eliminates unhealthy food. Eating
whole foods and avoiding food products with refined sugars, preservatives, harmful additives, high levels of sodium and added fats has numerous benefits in terms of weight management, health and athletic performance. • More vitamins and minerals. Because you eat more fruits and veggies on a Paleo diet, you are getting much more fiber, vitamins, minerals and antioxidants than on a typical Western diet. Vitamins Spring 2013 PHYSIQUE 3D
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