Paleo Quest: Unleashing the Power of Ancestral Eating for Optimal Hea…

Why is it named the Paleo Diet:

The Paleo Diet is rooted in the belief that our bodies are genetically adapted to thrive on the foods available during the Palaeolithic era, which consisted primarily of unprocessed, whole foods. The Palaeolithic Era dates from around 2.5 million yo 10,000 years ago.

A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts and seeds. These are foods that in the past people could get by hunting and gathering. It doesn't include foods that became more common when small-scale farming began about 10,000 years ago. These foods include grains, legumes and dairy products. Farming made foods such as grains and legumes more easily available. And it introduced dairy. Also, farming changed the diets of animals that people ate.

The key principles of the Paleo Diet include:

1. Whole Foods: Emphasises the consumption of whole, minimally processed foods, such as lean meats, fish, fruits, vegetables, nuts, and seeds.

2. Exclusion of Modern Foods: Discourages the consumption of processed foods, refined sugars, grains, legumes, dairy products, and industrial seed oils, as they were not part of our ancestral diet.

3. Focus on Quality: Prioritises high-quality, organic, and grass-fed sources of animal products and encourages the consumption of locally sourced, seasonal produce.

Potential Benefits of the Paleo Diet:

1. Weight Loss: The Paleo Diet's emphasis on whole foods, lean proteins, and healthy fats can contribute to weight loss and improved body composition, especially when combined with a calorie deficit.

2. Reduced Inflammation: By excluding processed foods and potential inflammatory triggers like grains and dairy, the Paleo Diet may help reduce inflammation levels in the body.

3. Blood Sugar Control: The elimination of refined carbohydrates and added sugars can promote stable blood sugar levels and improve insulin sensitivity.

4. Increased Nutrient Density: The Paleo Diet encourages the consumption of nutrient-dense foods, such as fruits, vegetables, lean meats, and nuts, providing a wide range of essential vitamins, minerals, and antioxidants.

Important Considerations:

1. Nutritional Balance: While the Paleo Diet focuses on whole foods, it may be deficient in certain nutrients like calcium, vitamin D, and fibre. Ensuring a well-rounded and balanced intake of these nutrients is crucial. Consider incorporating non-dairy calcium sources, seafood, and fibre-rich plant foods.

2. Individualization: The Paleo Diet may not suit everyone's dietary needs or preferences. Factors such as medical conditions, personal goals, and cultural considerations should be taken into account. Consulting with a healthcare professional or registered dietitian can help tailor the diet to individual requirements.

3. Sustainability: The exclusion of grains, legumes, and dairy products may limit food choices and make it challenging to meet specific nutrient requirements. Seek variety in the diet and explore alternative sources of nutrients.

4. Long-Term Adherence: Sustaining the Paleo Diet long-term can be challenging due to its restrictions. It is important to consider whether the diet can be maintained comfortably and enjoyably to promote overall well-being.

A paleo diet may help you lose weight or keep a healthy weight. It also may have other helpful health effects. But there are no long-term clinical studies about the benefits and potential risks of the diet.

You might be able to achieve the same health benefits by getting enough exercise and eating a balanced, healthy diet. Be sure to eat a lot of fruits and vegetables as part of a healthy diet.

In addition, some experts will say that the idea of following our ancestors diet does not give the full picture. Many things, not only farming, have shaped how human nutrition needs have changed over time. Diets in early humans were varied because of differences in geography, climate and the availability of food.

Archaeological researchers have found tools for grinding grains at 30,000-year-old sites — well before the introduction of farming. Researchers also have studied microfossils of plants found in the dental remains of Palaeolithic humans and Neanderthals. These studies have shown that their diets included wild grains.

Genetic research has shown that important evolutionary changes continued after the Palaeolithic era. These include changes in the expression of genes related to the breakdown, or digestion, of starches in grains and lactose in milk.

Conclusion:

The Paleo Diet is a dietary approach that emphasises whole, unprocessed foods and excludes grains, legumes, and dairy products. While it may offer benefits such as weight loss, reduced inflammation, and improved blood sugar control, it is essential to ensure nutritional balance, individualise the diet, and consider long-term adherence. Consulting with a healthcare professional or registered dietitian is recommended to customise the Paleo Diet to meet specific needs.

References:

1. Harvard T.H. Chan School of Public Health. The Nutrition Source - The Paleo Diet. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/ 

2. Manheimer, E. W., van Zuuren, E. J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. The American Journal of Clinical Nutrition, 102(4), 922-932. 

3. Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63(8), 947-955.