The Paleo Diet

                                                                         (Dolson, 2018)


WHAT IS THE PALEO DIET?

Approximately 2.5 million to 10,000 years ago (Dietitians Association of Australia, 2019), in the Palaeolithic Period, also known as the Old Stone Stage, the diet of our ancestors primarily consisted of vegetables, fruits, meat and any other food they were able to obtain using their stone tools. This meant no grains, dairy or processed foods (Healthline, 2018).

Taking inspiration from this period, nutritionists have introduced the Paleo diet, which recommends people to follow our ancient ancestors and their evolutionary roots, by consuming food that was only available to them during the Palaeolithic era.

The following image displays the different food groups and the proportions at which they should be consumed.

                                                                                                      (Paleo Leap, 2019)

PROS VS CONS

The paleo diet can provide many benefits to an individual's health. For instance, by following this diet, it ensures that you do not consume any chemicals, preservatives or additives, which can be harmful to your health (Healthline, 2018). Furthermore, as a result of a higher intake of protein and iron, you may notice increased satiety (fullness between meals) (Healthline, 2018). According to a study which observed the popular weight loss strategies, around nine trials demonstrated that the paleo diet did lead to weight loss and reduction in waist circumference (Obert, Pearlman, Obert & Chapin, 2017).

On the other hand, there are many negatives to the paleo diet. The main disadvantage is the fact that large food groups such as grains and dairy are excluded from the diet. This means that certain essential nutrients and vitamins are not met, and hence may impact an individual's optimal health and wellbeing. 

• For example, the elimination of diary could lead to decreased levels of calcium, and hence deterioration of bone density (Everyday Health, 2019). This increases the risk of osteoporosis, which leaves individuals more prone to bone fracture. 

• Furthermore, limiting grains and legumes, could lead to decreased fibre levels, which can negatively impact digestive health. 

• Additionally, consuming red meat, which is high in saturated fats, can increase cholesterol levels and increase the risk of cardiovascular disease (Everyday Health, 2019).

PALEO DIET VS AUSTRALIAN DIETARY GUIDELINES AND NRVs

The Australian Dietary Guidelines are guidelines which provide advice about healthy eating and important food groups, and the following section will examine the paleo diet in relation to the guidelines (Eat For Health, 2015).

GUIDELINES

In terms of Guideline 1, the paleo diet does adhere to certain elements, as it promotes “nutritious food and drinks to meet your energy needs”, through suggesting nutrient dense foods such as meat and vegetables. The diet also helps “achieve and maintain a healthy weight”, by leaving out processed foods and carbohydrates, which assists in weight loss as these foods form the majority of individual's diet (Everyday Health, 2019).

The diet does not meet Guideline 2, as it does not recommend consuming from the five food groups, but rather selectively only the vegetables, fruits and meat. Hence, individuals are limited in certain nutrients that can be found in a variety of foods, such as rice, lentils, milk or yoghurt.

In contrast, Guideline 3 is one of the main concepts of the paleo diet. By suggesting that we eat like our ancestors, the diet restricts the intake of food containing “added salt, added sugars” and also alcohol.

NRVs

The Nutrient Reference Values “provide recommended intakes for energy (kilojoules), protein, carbohydrate, fibre, fats, vitamins, minerals and other nutrients” (Dietitians Association of Australia, 2019). It is comprised of many elements such as the Acceptable Macronutrient Distribution Range (AMDR).

Kuipers et al. (2010) conducted a study in order to calculate the estimated macronutrient intake from the paleo diet. 

• The results showed that the “total protein intake from the presumed Paleolithic diet contributed 25–29%” to energy, which is within the AMDR of 10-35% (Kuipers et al., 2010, p. 1678). 

• Continuing, the study signified that the diet resulted in a 39-40% contribution to energy from carbohydrate intake, which is lower than the AMDR of 45-65% and is expected due to the elimination of grains in the diet (Kuipers et al., 2010, p. 1678). 

• In relation to the intake of fat, there was a contribution of 30-39% to energy, which is higher than the AMDR of 20-35% and could be due to the saturated fat found in meat, which is one of the main components in the diet.

Ultimately, while there are elements to the paleo diet which do align with the recommendations and guidelines, it is advised that individuals are aware of the limitations and any health risks that may occur whilst on the diet.

RECOMMENDATIONS

Fundamentally, the primary reason for the paleo diet is the sentiment that our ancestors had to live off of vegetables and meat, and in turn had low numbers of health conditions, compared to today’s sugar-ridden, packaged-based and processed world, with a higher prevalence of illnesses. 

This is highly untrue, considering the compositions of an individual from the paleolithic period is largely different to the current man (Dietitians Association of Australia, 2019). Moreover, the exclusion of large food groups is not healthy and instead could place individuals more susceptible to diseases, such as heart disease and osteoporosis (Dietitians Association of Australia, 2019).

If they choose to try the diet, individuals should:

• Understand the different aspects of the paleo diet and that it will vary depending on the availability and location 

• Plan the meals ahead, maintaining a variety of different foods 

• Set goals to feel a sense of accomplishment!

• Prepare paleo-friendly snacks

Thank you for taking your time to read my blog! Hope it was helpful and good luck to those who are keen to try out the Paleo Diet!