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.
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.
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