Paleo Perks : Perks of a Paleo Diet

The Paleo or Paleolithic Diet is a modern take on the diet that was consumed 10,000 years ago by prehistoric humans throughout the Paleolithic era. Due to little advances in our genetics and structural anatomy from that age, Paleo advocates believe that we should follow this simple diet the way our ancestors did, by acquiring fresh foods through hunting, fishing and farming. By consuming whole foods, this modern fat diet is believed to reduce the impacts of modern-day diseases including diabetes, cardiovascular diseases and cancer, and overall promote good health (Malouf, 2019).

(Day, 2019)

(Day, 2018)

The paleo diet encourages and emphasises the the consumption of fresh wholesome foods including:

Lean meats
Fish
Eggs
Fruit and vegetables
Nuts and seeds
Herbs and spices
Healthy fats and oils

whilst avoiding;

Processed foods including energy drinks, and anything from a packet
Processed meats including deli meats, sausages etc
Dairy products
Grains
Beans and legumes
Artificial sweeteners.

However there is no proper way to eat like paleolithic humans as they consumed their food depending on it’s availability and location. This meant some consumed low-carb and high-protein diets due to access to animal sources, while others consumed a high-carb diet containing various plant sources (Gunnars, 2018).

The diet encourages individuals to consume whole foods and avoid processed foods and therefore addresses Australian Dietary Guideline 3 which states “limit intake of foods containing saturated fat, added salt, added sugars and alcohol” (Eat For Health, 2015). By eliminating processed foods individuals reduce their intake of sodium and sugar thus promoting cardiovascular health by lowering blood pressure, reducing LDL cholesterol and in turn preventing the risk of strokes and heart attacks (Capritto, 2020)

As the diet encourages consumption of whole foods, individuals have the ability to consume a clean diet without additional preservatives and chemicals. By consuming sources of vegetables and fruit, individuals increase their intake of vitamins, minerals, nutrients and protein which promotes feelings of satiety and fullness, preventing overeating and essentially is associated with weight loss (Laker, 2015).

Protein content is increased with the Paleo diet through the consumption of lean meats, eggs, nuts and seeds. Protein promotes the growth and repair of muscles, tissues, bones and skin, and assists in maintaining pH and fluid balance whilst essentially promoting a health body composition (Robertson, 2020)

The Paleo Diet is safe and recommended during pregnancy, as it is essential to eat as clean and healthy as possible in order to fuel the fetus with vitamins and nutrients to sustain development. This diet therefore compliments pregnancy as it encourages the consumption of whole foods such as the importance of protein, natural oils and omega-3 to promote a healthy nervous system of both mother and baby, whilst avoiding processed foods and grains which contain toxic anti-nutrients (Nagaraj, 2018).

The Paleo Diet also adheres to Guideline 1 which states “to achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs” (Eat For Health, 2015). This guideline is addressed as through this diet, individuals are not only encouraged to participate in an active lifestyle and to eat a range of wholesome and nutritious foods to enable the growth and development of healthy children as well as to maintain muscle strength and body weight in older people (Eat For Health, 2015).

(Day, 2018)

(Day, 2019) (Day, 2018)

Australian Dietary Guideline 2 states “enjoy a wide variety of nutritious foods from the 5 core food groups every day” (Eat For Health, 2015). However, the Paleo Diet does not encourage the consumption of dairy products and grains/legumes, therefore our ability to consume from these 5 groups is limited. By following this diet, humans are eliminating entire food groups from their diets, causing individuals to receive inadequate nutrients and vitamins that are essential for the efficient functioning of the body and it’s systems.

Grain foods contain carbohydrates, iron, fiber, magnesium and B vitamins. By restricting the consumption of grain foods through this diet, individuals may lack dietary fiber which is detrimental to gut health, thus increasing the likelihood of colorectal cancer and Type 2 diabetes (Kandola, 2019).

Dairy foods contain calcium, Vitamins A, B12, D and riboflavin, by eliminating dairy products through this diet individuals may experience hypocalcemia from inadequate levels of calcium and Vitamin D, causing tooth decay, brittle bones and increasing the likelihood of osteoporosis (Barhum, 2018).

As the Paleo Diet recommends the consumption of whole foods including animal sources (meats, seafood etc) and fresh fruit and vegetable produce, which can be quite expensive and depending on location, difficult to access. Therefore this diet may not be sustainable for some due to the associated financial costs and availability of these food sources.

Breakfast: Mushroom and spinach omelette cooked in coconut oil

Snack: Handful of nuts and a piece of fruit

Lunch: Shredded chicken salad served with sliced avocado, kale, sweet potato

Snack: Raw carrot, cucumber and capsicum sticks with avocado dip

Dinner: Baked salmon fillet cooked in butter, served with baked vegetables and mashed potatoes

However although this is a basic meal plan and may seem easy to follow, it is advised that before starting the Paleo Diet individuals should consult with their GP or dietitian. This is recommended to ensure the individuals lifestyle patterns and nutritional needs align with those that are provided through this diet. As this diet excludes the consumption of grains and dairy foods, the nutrients provided by these groups may be detrimental to ones health and may cause significant deficiencies to the body, causing alarming side effects.

(Day, 2018) (Day, 2018) (Day, 2018)

Ingredients

Method

1 grated apple

½ lemon juice

1 cup blanched almond meal

½ cup buckwheat flour

¼ cup tapioca flour

1 tsp baking soda

Pinch of pink salt

1 tbs cinnamon

1 tsp nutmeg

2 tbsp coconut sugar

2 eggs

1 tsp vanilla essence

¼ cup agave

1 tbsp coconut oil

1 tbs almond butter

4 dry apple slices

Preheat oven to 180 degrees (fan forced) and line cupcake holder
Grate one apple into a bowl (removing the core and pips) and add lemon juice
Place blanched almond meal, buckwheat flour, tapioca flour, baking soda, nutmeg, cinnamon, coconut sugar and a pinch of pink salt into a bowl and combine
In a separate bowl, place eggs, vanilla essence, agave, coconut oil and almond butter then whisk to combine, then add apple and lemon juice and further combine
Pour mixture into the wet ingredients and mix until combined
Dice dry apple pieces and combine to mixture
Spoon mixture into cupcake holders and place in oven, until golden brown