Paleo Diet Basics - And Why Grains are Bad
Paleo Diet - The Basics
Paleo Diet Basics: Eating the delicious, wholesome foods your ancestors enjoyed. The Paleolithic Diet (hereinafter called the "Paleo Diet") centers around the idea that people today should eat a diet consisting mainly of grass-fed meat, poultry, fish, eggs, vegetables, fruits, seeds and nuts. In other words, to eat Paleo-style is to consume the foods our hunter-gatherer ancestors could find and eat, and to avoid grains, legumes, and dairy.
The introduction of grains and dairy into the human diet was recent in terms of our history on this planet; it only happened approximately 10,000 years ago when man first discovered how to grow crops and domesticate animals. This lead to man's cultivation and consumption of grains, and slightly later of dairy. The discovery brought us from the paleolithic age into the neolithic age. Hence, eating the way humans ate during the paleolithic age is the basis of the Paleo Diet.
Why Paleo says "No" to Grains, Legumes, and Dairy
Followers of the Paleo Diet firmly believe that grains, legumes, and dairy are all bad for the human body.
Grains and Legumes:
Let us begin with grains and legumes... and with evolution and natural selection. Plants are living things, organisms which need to adapt in order to thrive in their environment. Thriving equates to survival and the production of offspring. For plants that means going to seed and producing more plants. Vegetables and fruits have very durable seeds. They can be ingested by animals, then deposited onto the ground in the animal's waste material. From there, some of the seeds go on to become plants which produce vegetables or fruit, and seeds. The cycle goes on. Grains and legumes, however, are different. The grains and the legumes are, in and of themselves, the 'seeds'. They are not very durable, and cannot withstand a trip through a digestive tract unharmed. This means that once eaten and deposited with waste material, they can no longer produce a new plant and continue the cycle of life. That is where evolution steps in. The grains and legumes we have today are the ones which were able to adapt to their environment in order to survive and reproduce.
These grains and legumes eaten today did not survive because they grew more durable seeds; they survived because they produce a whole host of chemicals which are not agreeable to being eaten. People who eat grains and legumes are ingesting lectins, phytates, gluten and similar unfriendly proteins. Consumption of grains and legumes by humans can produce some very negative effects: damage to the gut lining; inflammation; insulin resistance; anemia; bone density issues; autoimmune disease; and overall health.
One word: lactose. Even if you are not someone who is affected by obvious lactose-intolerance, avoiding the consumption of lactose can bring health benefits to you. Many human bodies produce the enzyme lactase for the first couple years of life only. Lactase allows babies and toddlers to properly digest milk, because mammals are born to drink milk in infancy. Adults who no longer produce lactase will have issues with digestion of the lactose in milk. Another problem with dairy is the high carbohydrate count. This can produce issues related to insulin control and weight gain. All of this, and we have not yet even covered the fact that most milk available in stores today comes from cows who have been fed a grain-based diet... along with a lot of antibiotics and hormones. Do yourself a favor and opt for almond milk instead.
Benefits of the Paleo Diet
- Weight Loss - Many followers of the Paleo Diet experience weight loss. The Paleo Diet calls for eating whole foods only, i.e. meat, poultry, fish, eggs, vegetables, fruits, nuts and seeds; therefore you will not be ingesting any processed foods. Cutting processed foods (things which come in boxes or bags, etc.) from your diet is an excellent way to lose weight. Processed foods are generally higher in calories, fat, and sodium than the whole, natural foods which are enjoyed on the Paleo Diet.
- Increased Vitamin and Nutrient Consumption - Enjoying a diet such as Paleo will increase your intake of the vitamins and nutrients your body needs to function properly and thrive. This will leave you looking and feeling healthier. With all of the vegetables and fruits you'll be eating on the Paleo Diet, you will easily achieve the recommended daily produce intake. Additionally, this way of life offers plenty of protein and healthy fats from the various grass-fed meats, fish, poultry, eggs and nuts you'll enjoy. Protein and healthy fats leave you feeling full and satisfied.
- Improved Health - A study conducted at the Department of Medicine, University of California, San Francisco School of Medicine clearly showed that "Even short-term consumption of a paleolithic type diet improves BP [blood pressure] and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans." This means that you can follow the Paleo Diet, and even without exercise, you can improve your overall health. If you add exercise into the mix and go from sedentary to active, you could achieve weight loss as well.
What to eat and what to avoid on the Paleo Diet:
Is the Paleo Diet Right for ME?
After reading about the Paleo Diet basics, if you have not yet tried the Paleo Diet approach to a healthy lifestyle, you may want to give it some consideration. So far, we have covered the basis of the diet, the potential health and weight loss benefits, and shown what is ok to eat and not ok to eat while following Paleo.
Now, it comes down to asking yourself if you are ready to commit to this way of life. Do you want to feel healthier, have more energy, and look better? Do you want to minimize your risk factors for a number of chronic ailments? Do you want to drop a few pounds? If so, then the Paleo Diet might be right for you.
Here is an idea of how you might begin your day on the Paleo Diet:
Paleo Breakfast Smoothie
- 1/2 Cup Almond Milk
- 1 Banana
- 3 Strawberries
- 1/2 Avocado
- 1 Cup Spinach, (packed)
- 1-2 Tbsp Honey, (to taste)
- 1 1/2 Cups Ice
- Place all ingredients into blender.
- Blend until smooth.
- Pour into a tall glass and enjoy.