The Paleo Diet: The good, the bad, and the ugly.
As my blog implies, I am opposed to diets unless there is a clinically legitimate reason for restricting certain foods or food components (i.e. Celiac disease, Diabetes Mellitus, IBD, etc.). For the general population looking to achieve lifelong wellness, balance and moderation are the answers. When you come across a diet with a fancy name that recommends completely eliminating a food group, you should proceed with caution, as it is likely that this proposed diet is no good.
The diet that I most frequently receive questions about and see all over social media is The Paleo Diet. This popular diet trend is based upon the idea that the hunter-gatherer style food intake patterns of the cavemen during the Paleolithic Era can improve the health of people today. Do I agree with The Paleo Diet? First, let’s take a look at the specific components of this diet. In order to get all the facts, I went right to the source: thepaleodiet.com.
What are the mainstays of The Paleo Diet?
#1 Emphasis on high protein.
According to The Paleo Diet website, protein represents 15% of calories in the Western world. In contrast, the cavemen got 19-35% of their calories from protein sources, such as meat, seafood, and other animal products.
#2 An overall low-carbohydrate diet consisting of low-glycemic foods is desirable.
Fresh fruits and vegetables are the main source (35-45% of calories) of carbohydrate in The Paleo Diet. The Paleo Diet aficionados recommend carbohydrates with a low glycemic index because they are slowly digested and therefore, do not cause large spikes in blood sugar.
#3 High fiber = optimal health.
Coming directly from The Paleo Diet website, “Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it.”
#4 Choose the right fats.
Specific types of fat increase the risk of chronic disease. The Paleo Diet recommends limiting trans fats and omega-6 fats and increasing monounsaturated fats and omega-3 fats. The website provides the following statement to validate their claims: “Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk.”
#5 A diet composed of high potassium and low sodium is important for long-term health.
Unprocessed foods are preferable because they contain 5-10 times more potassium than sodium. The Paleo Diet website reports that “Stone Age bodies were adapted to this ratio.”
#6 It is essential to eat alkaline foods to balance out acidic foods.
Acidic foods include meat, fish, grains, legumes, cheese and salt. Alkaline foods are fruits and vegetables. Eating a balance of both acid and alkaline producing foods is important to prevent the effects of excess acid (As per The Paleo Diet website, these effects include bone and muscle loss, high blood pressure, increased risk for kidney stones, and asthma exacerbation.)
#7 The hunter-gatherer style of eating provides more vitamins, minerals, antioxidants, and plant phytochemicals.
Whole grains are not good sources of important vitamins and minerals. Better choices include “grass produced or free ranging meats, fruits, and veggies.”
What are the Paleo no-no’s?
Cereal grains, legumes and peanuts, dairy, refined sugar, potatoes, processed foods, salt, and refined vegetable oils.
What is my assessment of The Paleo Diet?
Paleo Idea #1 Emphasis on High Protein
My Thoughts? The Acceptable Macronutrient Range (AMDR) for protein is 10-35% of calories. The current intake of 15% noted on The Paleo Diet website is therefore within the acceptable range. The majority of people in Western society consume protein in excess of what they actually need. The Paleo Diet fails to recognize that all protein is not created equal. It emphasizes animal protein as a whole, rather than specifically explaining the importance of choosing plant and animal protein sources that are low in saturated fat. It is also important to mention that more protein does not equal more gains. Our bodies do not store excess protein.
Paleo Idea #2 Low Carbohydrate Intake and Low Glycemic Foods
My Thoughts? Carbohydrates are not bad. Carbohydrates provide glucose, which is the only fuel our brains use. Believe or not, carbohydrate is also essential for your muscles. Intake in which carbohydrate comprises 45-65% of calories (the AMDR) is ideal. The problem in our society is that we consume carbohydrates in extremely large portions. In addition, refined carbohydrates, such as sweets and desserts, tend to be chosen more frequently than wholesome carbohydrates, such as whole grains, legumes, fruits, and vegetables. When we eat carbohydrates in excess of what we need, the carbohydrate is converted to fat and then stored. Furthermore, the degree to which foods raise your blood sugar is not a concern for someone without diabetes. A non-diabetic has enough properly functioning insulin to appropriately bring carbohydrate from the food you eat into your cells and prevent “spikes in blood sugar.”
Paleo Idea #3 High Fiber for Optimal Health
My Thoughts? The Paleo Diet is correct in attributing fiber to good health. Fiber helps promote both heart and gastrointestinal health. You can get fiber from a variety of sources including fruits, vegetables, legumes, nuts, and whole grains. Eating a variety of fiber containing foods also ensures that you will receive a variety of other nutrients present in these foods. A slice of 100% whole wheat bread contains approximately 2 grams of fiber less than a medium apple, but this does not mean whole grains should be completely eliminated. If you want to have a turkey and cheese sandwich on whole wheat bread, then go for it! Simply making an effort to choose fruits, vegetables, legumes, nuts, and whole grains at all meals and snacks will help you get the fiber you need.
Paleo Idea #4 Choose the Right Fats
My Thoughts? It is absolutely correct to note the difference between good and bad fats. The statement proposing that saturated fat has little to no effect on cardiovascular disease risk is 100% incorrect. High intake of saturated fat is directly associated with high cholesterol. Cholesterol can then clog your arteries (i.e. cardiovascular disease). For more information regarding fats, click here.
Paleo Idea #5 High Potassium and Low Sodium
My Thoughts? It is a well-accepted fact that adequate potassium intake and low sodium intake can help prevent high blood pressure. To say that Stone Age bodies were adapted to the high potassium-low sodium ratio in unprocessed foods is highly inaccurate. If it were a question of adaption, wouldn’t the bodies of today be adapted to the high sodium-low potassium ratio in processed foods? The effect of potassium and sodium on blood pressure is a matter of potassium’s role in initiating a heartbeat and sodium’s role in increasing water retention.
Paleo Idea #6 Alkaline vs. Acidic
My Thoughts? There are tons of pages in general biology and medical textbooks dedicated to explaining the complex roles of the kidneys and lungs in acid-base balance. The pH of our bodies is tightly controlled and any shift can be potentially fatal. If the pH of our bodies were as sensitive to food as The Paleo Diet suggests, there would be a lot more intensive care unit admissions and even deaths across the world. People who have imbalances in physiological pH, typically have a specific medical problem, such as uncontrolled diabetes or COPD.
Paleo Idea #7 Vitamins, Minerals, Antioxidants, and Phytochemicals
My Thoughts? I am still a tad confused on The Paleo Diet’s vendetta against whole grains, but the key to enjoying all the benefits of vitamins, minerals, antioxidants, and phytochemicals is getting a variety. I routinely tell my average adult patient without diet restrictions that they can forego taking a daily multivitamin if they eat a variety of wholesome foods. These wholesome foods include whole grains.
So the big question, would I recommend
The Paleo Diet for improved long-term health?
No. While I do agree with decreasing the intake of processed foods, The Paleo Diet eliminates important food groups and is largely unrealistic in today’s society. You do not see people in New York City hunting and gathering to get the food they need. Today’s nutrition simply needs to focus on balance and moderation—two things that our society has lost touch with. The life expectancy today is significantly longer than during the Paleolithic Era, so I wouldn’t jump to conclusions to say that the cavemen were healthier than we are today.
References
(1) Cordain L. The Paleo Diet Premise. The Paleo Diet. http://thepaleodiet.com/. Accessed June 9, 2015.
(2) American Heart Association. Know Your Fats. American Heart Association website. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp. Accessed June 9, 2015.
(3) Butler S. Going Paleo: What Prehistoric Men Actually Ate. History. http://www.history.com/news/hungry-history/going-paleo-what-prehistoric-man-actually-ate. Published February 28, 2014. Accessed June 9, 2015.
