The paleo diet: Eating like the ancestors
EATING like the ancestors is a theory that makes sense if you think about it, because using food or fuel, without the modern-day additives and preservatives, can only bode well for your body.
The paleo diet, also known as the Paleolithic diet, is based on the idea of eating foods similar to what our hunter-gatherer ancestors ate during the Paleolithic era. The diet, dietician Keisha Black says, emphasises whole, unprocessed foods and excludes many modern agricultural products.
“The key components of the paleo diet are that it emphasised lean proteins — meat [preferably grass-fed], fish, seafood, and eggs. It also encourages a wide variety of fruits and non-starchy vegetables, nuts and seeds including almonds, walnuts, sunflower seeds; and healthy fats.”
She said dieters must avoid processed foods, eliminating refined sugars, grains (including wheat, rice, and corn), legumes (beans, lentils, and peanuts), and dairy products.
“The paleo diet can lead to weight loss due to its emphasis on nutrient-dense, low-calorie foods and the elimination of high-calorie, processed foods and refined sugars,” Black said.
“By reducing or eliminating high-glycaemic-index foods like refined sugars and grains, the paleo diet helps stabilise blood sugar levels, which can be beneficial for managing or preventing type 2 diabetes. The diet’s high protein and fibre content from lean meats, vegetables, and nuts can also increase feelings of fullness, which can help reduce overall calorie intake.“
Black said the paleo diet includes many anti-inflammatory foods such as fruits, vegetables, and healthy fats, which can help lower inflammation in the body and reduce the risk of chronic diseases.
”By eliminating grains and legumes, which some people find difficult to digest, the paleo diet can also reduce digestive issues like bloating, gas and discomfort,“ she said.
She warned of the potential drawbacks, for example, eliminating dairy and grains can lead to potential deficiencies in calcium, vitamin D, and certain B vitamins, and so it’s important to find alternative sources for these nutrients.
“The diet can also be restrictive, making it challenging for some people to adhere to long term,” Black said. “And grass-fed meats, organic produce, and specialty oils can be more expensive than conventional foods.”
She said not everyone responds to the paleo diet in the same way, and it’s important to tailor the diet to individual needs and consult with a doctor before making significant dietary changes.
“The paleo diet can be effective for weight loss, improving blood sugar control, reducing inflammation, and enhancing satiety, but it requires careful planning to ensure a balanced and nutritious diet,” Black said.
