PThe aleo diet is a diet that eliminates common food allergens from the diet. This is primarily about gluten-containing wheat and milk lactose and casein. In addition, legumes are prohibited – they are also capable of disrupting the intestines.

In fact, the paleo diet means avoiding cereals, bread, baked goods, any dairy products – and even peanuts and soybeans (they belong to legumes). What are the benefits of the paleo diet for the body – and what foods are you allowed to eat?

// Paleo diet – what is it?

The paleo diet is about giving up “modern” foods and switching to traditional foods. The name “paleo” refers to the Paleolithic period, which lasted 2.5 million years and ended 13 thousand years BC. Essentially, this diet puts an attempt to eat like a caveman.

The paleo diet is based on the fact that most of the food we are used to have appeared literally in the last hundred years. At the same time, scientific research confirms that a diet rich in refined carbohydrates disrupts the metabolism in general, and the brain in particular.

From a practical point of view, paleo is an effective diet for losing weight and maintaining a stable body weight. Since such a diet involves avoiding grains (wheat, rye, oats, rice), paleo can be an example of a carbohydrate-free keto diet.

// Paleo diet – in short:

  • rejection of modern food
  • switch to traditional food
  • suitable for food allergies

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What is the benefit?

The advantage of the paleo diet is that it is suitable for nutrition in the presence of autoimmune diseases, such as rheumatoid arthritis and psoriasis. Often, it is the unsuitable food that becomes the cause of the exacerbation of such diseases. The body reacts to it with a sharp reaction of the immune system.

The paleo-autoimmune protocol, called AIP for short, introduces diet and lifestyle choices to optimize gastrointestinal function. Recall that the intestine is the main organ of the immune system. Unlike the regular paleo diet, there is a more restrictive list of allowed foods.

Paleo – allowed foods

The paleo diet allows you to eat any meat, eggs and seafood – beef, pork, lamb, chicken, sea and river fish, shrimp and so on. It is only required to refuse from semi-finished meat products (sausages, pates, sausages, crab sticks, and so on).

Note that paleo experts disagree on whether fish can be eaten. Only fish of ordinary catch is allowed – but not salmon raised on fish farms. In this case, the fish could eat corn, which is prohibited on the paleo.

// Paleo – what you can:

  • fish, poultry, meat
  • eggs
  • vegetables
  • fruits and dried fruits
  • mushrooms and nuts

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Vegetables and fruits

Although the paleo diet permits vegetables (including tomatoes, asparagus, spinach, broccoli, various peppers, cabbage), legumes (beans, peas, peanuts) are prohibited. White potatoes are allowed on paleo, but only in moderation2. Sweet potatoes (yams) are allowed because they contain less starch.

The Paleo diet allows for fresh fruits with a low glycemic index, with limited amounts recommended. In addition, it is preferable to use not exotic fruits from distant tropical countries, but seasonal fruits grown in your region.

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Nuts and vegetable oils

The paliodiet permits (and even welcomes!) Most of the nut list – almonds, cashews, walnuts and pine nuts, chia seeds, pumpkin seeds, and sunflower seeds. At the same time, peanuts and any of their derivatives (for example, peanut butter) are strictly prohibited, since peanuts are a typical legume crop.

The oils of the aforementioned nuts are also recommended for consumption, as they contain a large amount of beneficial nutrients. Coconut and olive oils are allowed, but exclusively virgin (cold pressed without processing). Sunflower, palm, rapeseed and soybean oils are prohibited as refined oils.

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Paleo diet – prohibited foods

The paleo diet prohibits the consumption of any grains and legumes, as well as brown rice. Quinoa, buckwheat and buckwheat flour are also generally not allowed in the paleo, as although these crops have been cultivated by humans not so long ago, they have been significantly modernized.

Nutritionists and paleo experts are at odds with white rice. Most of them recommend to completely abandon it, but some still allow the use of rice varieties “Basmati” or “Jasmine” in minimal quantities, referring to the fact that peeled rice is just pure starch

Milk products

Any milk, exactly like all kinds of dairy products in the form of butter, cheese, cottage cheese and yoghurts, are prohibited on the paleo. The main reason is the presence of a strong food allergen in dairy products – lactose. However, soy milk is also not allowed because soy is a legume.

Given the fact that most sports protein blends are made from whey, sports protein should also not be taken on paleo.

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The paleo diet allows for fish, poultry and meat (exclusively grass-fed), eggs, vegetables, fruits, mushrooms and nuts. Any semi-finished products, grains, wheat flour and flour products, legumes, sugar, milk, dairy products and refined vegetable oils are prohibited.

Scientific sources:

  1. Paleo Diet Food List, source
  2. Are White Potatoes Paleo ?, source
  3. Is Buckwheat Paleo ?, source
  4. All About Rice, source
  5. What Drinks Are Allowed in the Paleo Diet ?, source

Date of the last update of the material – January 14, 2021

 
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