Well the Paleo diet is based around the following basic
principles; if you could have hunted or gathered it, you can eat it. So let’s
take a look at the basics and what they include:
1.
High
Protein Intake – This diet recommends that protein should account for an
average of 20-35% of our daily intake of calories. This is traditionally much
higher than in the current western diet, and can come from grass fed meat,
eggs, fish, nuts and seeds.
2.
Low
carbohydrate Intake – foods such as potatoes, pasta, breads and cereals are
all on the do not eat list in this diet. Carbohydrate intake should never be
eliminated completely as it is essential for glycogen storage in the body,
however some carbohydrates can be found in the fruits and vegetables in this
diet, so they do not call for complete elimination of all carbohydrates
3.
Moderate
to higher intake of fat – unlike most other diets that eliminate fat
altogether, which is needed for the absorption of some vitamins, the paleo diet
recommends a good intake of fats, provided that they come from mono-unsaturated
and poly-unsaturated sources such as oily fish, nuts and seeds. This recommendation
also includes a generous intake of omega 3 and 6 oils which can be found in
these sources. These types of fats are more commonly known as ‘the good fats’,
which are not harmful to the body. For more information on fats, see my blog on
‘Cholesterol – the good and the bad’.
4.
Low
sodium and high potassium intake – due to the low intake of processed foods
in the paleo diet, and the high fruit and vegetable intake, the intake is
naturally lower in sodium and higher in potassium. Low sodium intakes are
associated with lower blood pressure and lower risk of heart disease and
strokes.
5.
High
intake of fruits and vegetables – fruits and vegetables are included in
generous amounts at every mealtime in this diet, with this comes good fibre,
vitamins and minerals intake.
6.
Higher alkaline
load to balance acid intake – lower intakes of grains, legumes, cheese,
dairy and salt which produce an ‘acid load’ and claimed in this diet in the
long term to promote bone and muscle loss, and increased risk of kidney stones.
However this is not confirmed.
As you can see, this diet is naturally high in protein,
fibre, vitamins, minerals and antioxidants, and low is processed sugar, fat and
carbohydrates, so you can see where all of the claims for health benefits come
from. Dietitians are still slightly hesitant on the health benefits and claims
made by this diet, there is research out there to suggest that some of them may
be true, however these trials are not especially well validated. But in the
meantime:
·
Obesity –
The healthy fats, lower sugar and lower calorie content than your average
western diet should lead to weight loss, so can lead to weight loss dependant
on portion sizes.
·
Gout –
this diet is lower in certain high purine foods, such as grains which can lead
to gout, but with the high meat and oily fish intake, this could be argued.
Also more commonly known low purine foods such as milk, breads, cereals and
pasta are eliminated in the diet.
·
Lower
risk of cancer – the high antioxidant and fibre content of this diet, and
the grass fed meat could be responsible for a lower risk of certain cancers
·
Lower
risk of heart disease and stroke – the lower intake of saturated fats and
salt could certainly lead to a lower risk of heart disease and stroke
·
Many other claims including preventing
autoimmune diseases, osteoporosis, acne, varicose veins, haemorrhoids, gastric
reflux and myopia are made in this diet, with very little or no research to back it up, but having a healthy diet can
impact on these conditions anyway.
And finally to finish up with some recipes! Here is a take
on a normal recipe adjusted to fit this diet to try in your own time:
The Paleo Correct
Meatloaf
·
2lbs of extra lean minced beef
·
2 red onions, finely chopped
·
4 garlic cloves, crushed
·
½ red pepper chopped
·
½ cup of cilantro, chopped
·
½ cup of parsley, chopped
·
2 tsp cumin
·
1 tsp pepper
·
3 free-range eggs
·
2 tsp flaxseed oil
Mix all the ingredients in a large bowl, then spoon into a
lined loaf tin. Bake at 400 degrees Fahrenheit for 45 minutes.
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