Paleo Diet: The truth about this popular diet

The Paleo Diet is a popular fad that is based on the assumed eating patterns of our hunter-gatherer ancestors. This diet does have some pros but I want you to consider the cons as well.

The principles of this diet are to consume lots of fruits and vegetables, grass-fed meats, fish/seafood, eggs, nuts and seeds, and healthy oils like olive and flaxseed oil. The "do not eat" list includes grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, salt, and refined vegetable oils.

Pros: Limits processed food consumption, encourages fruit and vegetable consumption, eliminates added sugar and sodium

Cons: Eliminates whole grains, dairy, and legumes which all have essential nutrients. There is not much research that supports the diet and it eliminates food groups that do have solid research to support them. The diet exceeds the suggested amount of fat per day. Overall, the diet could also cost more money due to the buying of more fish, grass-fed meats, dairy-free, and grain-free products.

What essential nutrients could you be missing out on?
          Calcium - keeps bones healthy, helps muscles move, and helps nerves carry messages
          Vitamin D - keeps bones and teeth healthy and helps the immune system work propery
          B vitamins - keeps nerve and blood cells healthy

Although these essential nutrients can be found in other foods that are included in the diet, you would have to consume a much larger quantity of them in order to meet the daily required amounts. 

Will it cause weight loss?

 Maybe. If you usually eat a diet heavy in sugary treats, processed meals, and refined carbs (like white bread and chips) then you will probably see a reduction in weight. But if you already consume a diet full of fruits and vegetables, lean proteins, and whole foods then you may not see a difference in weight. In fact, it may prevent healthy eating habits that come naturally (like having low fat yogurt and berries for a snack).

So, what is the bottom line? 

Instead of eliminating whole food groups like dairy and grains, consume an appropriate portion size of each food group.  

You need: 2 cups fruit

                  2 1/2 - 3 cups of vegetables

                  6-8 oz of grains (preferably whole)

                  5 1/2 - 6 1/2 oz of protein

                  3 cups of dairy

                  5-7 teaspoons of healthy oils

Remember: the best way to ensure a healthy lifestyle is to eat a balanced diet with lots of variety in the appropriate serving sizes. Don't forget to add 30 minutes a day of physical activity too!

Resources: 

1. United States Department of Agriculture website. http://www.choosemyplate.gov/. Accessed February 2, 2014. 

          2. Denny, S. Should We Eat Like Our Caveman Ancestors?, 2013. Academy of Nutrition and Deitetics website. http://www.eatright.org/Public/content.aspx?id=6442471551. Accessed February 2, 2014.

          3. Hiatt, K. Paleo Diet Overview, 2013. US News website. http://health.usnews.com/best-diet/paleo-diet. Accessed February 2, 2014.
     4.Cordain, L. The Paleo Diet. http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/. Accessed January 31, 2014. 

         5. Melnick, M. Paleo Diet: Healthy or A Hoax?, 2013. Huffington Post website. http://www.huffingtonpost.com/2012/09/20/paleo-diet-healthy_n_1898529.html. Accessed January 31, 2014.