The Paleo Diet Food List
Fruit juices are extremely high in sugar content & often contain preservatives so avoid.
Oils & Fats
Healthy oils & fats such as avocados, coconut oil, duck fat, olive oil, avocado oil, macadamia nut oil, fish oil & sesame oil
Sugar & Simple Carbs
All sugars, artificial sweeteners, refined sugars as well as simple carbs such as pasta, white rice, white bread, pastries, fast food & most breakfast cereals
It should be noted that the above list is not exhaustive and is meant to be used as a guide.
Not sure where to start?
This collection of delicious Paleo recipes will help you prepare fantastic Paleo approved dishes for breakfast, lunch & supper
Are There Health Benefits Of The Paleo Diet
Certainly, there are some benefits to switching from a standard Western diet to a paleo-type diet highly processed foods, refined carbohydrates, fried foods, and fast foods are eliminated, and fresh fruits, vegetables, nuts, and seeds are encouraged. On the other hand, todays paleo eaters tend to large amounts of red meat, ignoring the impressive evidence linking meat consumption to chronic disease.
Grains and legumes are dispensed with, even though these foods have a long and impressive track record as valuable sources of calories and protein for the worlds population. The value of legumes and grains in the human diet is validated by people of the Blue Zones the longest lived, healthiest populations in the world all of whom consume legumes and grains as part of their traditional fare.
Modern paleo advocates claim that these foods werent part of Paleolithic-era diets, but new research challenges that assumption.4 They also argue that lectins naturally present in these starchy foods are harmful to human health. Consuming too many lectins can cause significant gastrointestinal distress. However, because legumes and grains are almost always consumed in a cooked form and lectins are destroyed during cooking eating beans and grains doesnt result in lectin overload.
Problems With The Modern Diet
Agriculture has been a part of human life for thousands of years, however, it has made up an increasingly large portion of the diet over time. The graph below shows the rise of carbohydrate intake plotted against the rise of obesity.
Do not make any conclusions that carbohydrate intake must cause obesity solely because of this graph, it is simply a correlation.
The reason I included that graph is to illustrate that our diets have shifted significantly in recent decades. The main shift has been to grains and processed/fast foods, away from meat and fatty foods. I will refer you to Mark Sissons guides on Fats and Cholesterol if you want to learn more, as it is outside the scope of this guide.
The cause of this huge shift is mainly the result of wrongly vilifying fat and dietary cholesterol based on bad science and poor interpretation, in favour of promoting healthy whole grains. Modern wheat is far different from the wheat of even a century ago, a subject that has been discussed in detail in the books Wheat Belly and Grain Brain. Wheat Belly is often dismissed because of the plethora of anecdotal evidence presented by Dr William Davis, however, there is a significant amount of scientifically-backed assertions that should be taken into consideration.
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The 5 Best Paleo Diet Meal Delivery Services
Some people enjoy the freedom of the paleo diet because they do not need to count calories or other macronutrients, Hultin says. Others find it too restrictive because it excludes many healthful foods.
It can be possible to find this level of flexibility while still including healthy whole grains, beans, and soy foods. Whichever diet you choose to follow, it should include one aspect of the paleo diet: tons of veggies!
Risks Of The Paleo Diet
There are risks associated with going on a paleo diet, such as:
- Eating too much saturated fat. A true paleo diet is rich in vegetables, berries, sweet potatoes, nuts and seeds. If you eat enough of those foods, you can get enough fiber, says Mangieri. The problem is most people do not. Many people take what they want from the diet, like eating all the meat they want, and fail to focus on the vegetables. That can definitely result in a diet thats high in saturated fat.
- Not getting enough vitamins. Because the paleo diet does not permit any dairy foods, getting adequate vitamin D and calcium definitely a concern, says Mangieri. Furthermore, with so many foods on the do-not-eat list, some people may simply find it too hard to maintain this eating pattern.
Also Check: Mediterranean Diet Crock Pot Recipes
Nuts And Seeds: Peanuts And Peanut Butter
Nuts and seeds were consumed sparingly during the Paleolithic era. Yet since they are low in carbohydrates and high in energy, they are often consumed by individuals following the Paleo diet. Nut and seed butters are not true Paleo foods, yet are often considered Paleo in our modern society. Peanuts and peanut butter are categorized as legumes, and are not considered Paleo.
Paleo Diet: What It Is And Why It’s Not For Everyone
The popular Paleolithic diet, or paleo diet, centers on the idea that eating like our ancestors aligns with our genetics and promotes good health. Its also known as the caveman, Stone Age, or steak and bacon diet. A paleo dieters food choices are limited to what could be hunted, fished, or gathered in prehistoric times such as meats, fish, and vegetables.
The theory is that the rise in chronic diseases in modern society stems from the agricultural revolution. It suggests that adding grains, legumes, and dairy to meals may lead to a host of chronic diseases and conditions from obesity to allergies.
UC Davis Health registered dietitians answer some of your questions about the paleo diet.
Pros And Cons Of Trying The Paleo Diet
There is no doubt about the fact that the paleo diet plan comes with lots of benefits.
- Not only is the diet simple and unprocessed, the paleo diet promotes anti-inflammatory foods such as fruits, vegetables, unsaturated fats and nuts.
- Cutting out processed foods and sugar will reduce the risk of type 2 diabetes and also reduce the possibility of certain cancers.
- The diet also emphasizes exercise, just like hunters. Exercise can help you lose or maintain your weight so it is a very important part of a healthy lifestyle.
There is a lot of scientific evidence that supports this type of lifestyle. Researchers compared the effects of the paleo diet with a diet for diabetes on 13 people with type 2 diabetes .
The small study found that participants’ body weight and waist circumference was reduced by eating food on the paleo diet . A study in 2017 concluded in a review that the paleo diet helped participants reduce weight in the short term. Results were found to be so due to consuming fewer calories or caloric restriction .
There is also promising research on how insulin resistance is improved for people following the paleo diet meal plan.
There are many arguments that the paleo diet may oversimplify the story of how humans adapted to changes in diet. There is a need for better understanding of the evolution of human nutritional needs.
Paleo Diet Food List Conclusion
Paleo Diet is a protein-based diet and maintains muscle mass, speeds up metabolism and reduces appetite. This diet is very suitable for people who have high blood sugar levels.
It also improves health, reduces the risk of many diseases, maintains the required level of calcium and preserves bone tissue.
However, following this diet will not be easy, especially in the beginning when you need to get rid of all foods that are very tasty for most of us. As a result, some may experience symptoms such as fatigue, headaches and the need for certain foods.
These problems disappear after a few weeks, and from that moment on, Paleo diet is very easy for most people, because it is essentially a diet without starving.
I hope I helped you overcome your primal fear of Paleo diet food list
Healthiest Nuts To Snack On
Nuts are the perfect healthy snack, as they are not only convenient and portable, they are a great source of healthy fats, plant protein, fiber and some essential vitamins and minerals. Whether you’re following a low-carb, paleo, vegan, Mediterranean or any other kind of diet plan, nuts fit into pretty much any healthy eating pattern. Find out our top picks for the healthiest nuts to eat and why they’re so good for you.
Fruits: Banana And Melon
Low-sugar fruit, such as the fatty avocado, are considered Paleo. Again, the majority of fruit consumption during the Paleolithic era consisted of small berries, and only when they were in season. Berries are lower in sugar and higher in antioxidants than other sweet fruits. Bananas and melon are not considered true Paleo foods however, many people who follow the Paleo lifestyle consume them in moderation. Paleo diets seem to vary based on each individuals needs and taste preferences.
Despite the limited number of categories in this Paleo diet food list, there really is an abundance of things you can eat! Simply put, to avoid confusion, the next time you are making out your Paleo shopping list, avoid processed foods and unpronounceable ingredients. Steer clear of sugar, grains, and high-sugar products. In other words, think like a caveman.
The Autoimmune Paleo Diet
Variations of the paleo diet have emerged over the years. One adaptation is the autoimmune paleo diet. This is an elimination diet, which requires a person to remove foods from their diet one at a time to determine which foods specifically cause symptoms associated with autoimmune diseases. Here, eliminated foods are those which paleo diet proponents say are common offenders, such as grains and processed foods.
While research evaluating how the paleo diet impacts autoimmune disease is limited, theres been anecdotal evidence of its benefits. Such was the case for Sarah Ballantyne, who has a doctorate in medical biophysics and is the author of The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body. She found that following the paleo diet significantly eliminated symptoms she experienced for years, such as irritable bowel syndrome, asthma, anxiety, migraines and eczema. After switching to the paleo way of eating, she also lost weight and slept better, she says.
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The Benefits Of A Paleo Diet
Perhaps one of the largest benefits of a paleo diet, from a nutritional standpoint, is that it is a balanced way of eating. This sets most participants up with a great framework for not only losing weight but actually eating a healthier diet.
Growing research continues to suggest that eating a diet consisting of mostly whole foods is associated with more weight loss . Not to mention that highly processed foods tend to be higher in added sugar, sodium, and trans fats, which research suggests may play a role in increased inflammation and actually counteract your weight loss efforts .
Why Are New Paleo Diets And The True Paleolithic Diet So Far Apart Nutritionally
The answer lies in the differences between the meat and vegetables consumed today and those eaten in the Paleolithic era. The wild animals people ate back then provided an estimated 6 to 16 percent of calories from fat compared to about 40 to 60 percent in todays domestic animals even those that are grass-fed. They were also free of hormones, antibiotics, and environmental contaminants. All animal organs were consumed, and insects provided significant amounts of protein.
In addition, virtually all fruits and vegetables available in supermarkets are more palatable, more digestible, and easier to store and transport than their wild cousins, at the expense of valuable protective dietary components. Wild or uncultivated plants provide about four times the fiber of commercial plants .
Paleo Diet Foods To Eat
In other words, low-sodium, low-salt, and unprocessed foods are the main focus of the Paleolithic diet. With that in mind, heres a complete Paleo foods list to make your grocery shopping convenient. Take a screenshot or Pin it.
|Paleo Diet Foods List|
|3 oz grilled beef with blacked broccoli, spinach, and pickled cabbage. Or 3 oz baked basa with spicy cauliflower, carrot, and green beans.|
You can customize this diet chart to suit your food habits. This diet will not let you starve. Remember to stay hydrated and do not skip your meals. Practice portion control, and you will see amazing results.
However, you can also easily slip back into your old food habits. To ensure that you dont, take a quick glance at the foods you should avoid at all costs.
Paleo : What Is The Paleo Diet
The paleo diet focuses on consuming high-quality, whole foods that are as close to their natural form as possible.
The paleo diet encourages the following:
- Lots of meat, seafood, vegetables, fruit, nuts and seeds
- Choosing locally-grown, seasonal, organic, grass-fed, antibiotic-free, pasture-raised and wild-caught food where possible
- Avoiding processed foods, trans fats and additives where possible
- No consumption of dairy, legumes, grains, industrial seed oil, sugar, or artificial sweeteners
The paleo diet is macronutrient agnostic, meaning you can eat however much fat, carbs, and protein as you feel suits you. It isnt a low carb diet, but the absence of grains naturally lends to a lower carbohydrate intake.
Theres also less importance placed on calorie counting and more emphasis on being in tune with how much food your body needs. This makes the paleo diet less of a weight loss diet and more focused on real-food nutrition.
Interested? Lets take a look at all the delicious paleo foods you can enjoy.
Why Do You Need A Paleo Foodlist
The Paleo diet is based on the food that humans would have eaten during the Paleolithic era. That means that it is based around lean meat, fish, shellfish, fruit, vegetables, eggs, nuts, and seeds. You have to avoid grains, legumes, cereals, dairy, processed foods, refined sugars, or added salts. Put simply, it can be a lot to remember.
Thats where a Paleo food list can be ultra useful. The guide includes some of the major food types and ingredients you can include as a part of your daily diet. It takes the hassle out of deciding what you need to buy when you hit the grocery store. That should mean that making healthy and Paleo-friendly food is easier than ever before.
How Paleo Diet Works
Replacing all unhealthy processed foods with whole foods with high nutritional value is the main reason for the Paleo diets success. Packaged and processed foods are high in calories, trans fats, salt, or sugar. By eliminating the amount of junk foods consumed, we can reduce the calorie and harmful chemical intake, creating the ideal situation for weight loss, detoxification, and preventing obesity-related diseases and issues.
To start the Paleo diet, replace all packaged food in your pantry with Paleo-friendly whole foods. What are they? Scroll down to get the list.
Foods Allowed In The Paleo Diet
The paleo diet allows you to eat meat, fish, eggs, vegetables, fruit, nuts, seeds, and healthy oils. It does not allow grains, legumes, dairy products, refined sugar, processed foods, or alcohol.
Meat and Seafood
This diet is based on the premise that we should eat like our ancestors did. It focuses on eating lots of meat, seafood, vegetables, fruits, nuts, seeds, and healthy fats.
Fruits and Vegetables
Plant-based fruits and vegetables are one of the most staple foods in the Paleo diet. These are not limited to broccoli, apples, bananas, strawberries, watermelon, and more!
Nuts and Seeds
Healthy nuts and seeds are rich in beneficial fats and protein. They are also rich in fiber which can help you feel full longer.
Omega 3 fatty acids are essential our health and well being. They are found in trace amounts on most plant oils. Fish oil supplements can help provide omega 3 fatty acids.
Level Of Effort: Moderate
Thereâs no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.
Limitations: The Paleo Diet allows for some cheating, especially at first. When you’re just starting, you can eat what you want for 3 meals a week. Cordain calls those “open meals.” Or you can challenge yourself to just one “open meal” per week.
Shopping and cooking: You’ll need to stock up on the allowed foods and cook from scratch, so plan for kitchen time.
Packaged foods or meals? None. Processed foods are a no-no.
In-person meetings? None.
Exercise: Not required when you’re losing weight. But Cordain strongly recommends it to maintain weight loss and for overall health.
How To Make Restaurant Meals Paleo
It is fairly easy to make most restaurant meals paleo-friendly.
Here are some simple guidelines:
Summary Eatingout while following the paleo diet doesnt have to be hard. Simply select ameat or fish dish on the menu and swap in some extra veggies.
Modifying Recipes For The Autoimmune Protocol
Now comes the hard part: finding recipes that arent autoimmune-friendly and modifying them so that they are. First up for replacement are the vegetables. The autoimmune protocol eliminates nightshades, so bell peppers, eggplant, and tomatoes are all out. To substitute for these, try:
- Eggplant: zucchini or yellow squash. No, it doesnt have the color, but if youre just using some eggplant in a soup or stew, summer squash will give you the same texture and a similar flavor.
- Bell peppers: if youre looking for added crunch, try onions. If youre making a bowl to stuff with something else, consider sweet potatoes or acorn squash.
- Tomatoes: If tomatoes are the central focus of a dish, theyre pretty much impossible to replace, but if theyre just one ingredient among many, you have options.For tomato paste in soup, try some pureed sweet potato or another root vegetable for texture + a dab of umeboshi paste for flavor. To add a raw crunch to salads, try cucumbers or carrots.
You can also experiment with replacing spices. According to the Cooks Thesaurus, some strategic substitutes are:
- Anise seed: star anise
- Dill seed: dill leaves
- Fennel seed: stalks of the fennel plant
- Mustard seed: wasabi powder or horseradish
- Cayenne pepper or red pepper flakes: black pepper