Whole, unprocessed foods — including fruits, veggies, lean proteins, and healthy fats — are staples in the paleo diet, while all grains, most dairy, sugar, beans, and peanut butter are off-limits.
The diet may lead to weight loss in the short term, as well as lower blood pressure, controlled blood sugar, and other possible benefits. Collins and the founder of the paleo diet movement. The paleo diet philosophy involves returning to the way our cavemen and cavewomen ancestors ate more than 12, years ago, before agriculture practices were developed — namely, a time when food needs were met solely through hunting and gathering.
Similarly, paleo fans eschew legumes beans and peas , soy, and peanuts because of a compound called phytic acid; but phytic acid may not be as harmful as they believe. Phytic acid is a natural compound found in the seeds of plants, including nuts, grains, and beans. Other food exclusions mandated in the paleo diet do have a clear and proven health benefit for all individuals. An April study published in JAMA Internal Medicine shows that added sugars have been linked in studies to a host of health problems, such as increased risk of obesity, type 2 diabetes, and heart disease.
Grains including whole grains and those that are gluten-free , dairy, and legumes are banned from thepaleo diet. That means no peanut butter or peanuts, because followers of thepaleo diet consider peanuts a legume rather than a nut. With all these foods on the elimination list, you can assume that packaged, processed snacks are no-nos on paleo because they likely contain sugar, gluten, salt, and possibly trans fats , which have been associated with increased chronic disease and obesity.
Regardless, remember: Too much alcohol on a consistent basis has been associated with a higher risk of liver disease , heart disease, certain types of cancer , and brain health issues. Before you try the paleo diet, be sure to discuss any underlying health issues with your doctor. For example, people at risk for heart disease, those who have kidney damage, and those who are diagnosed with type 1 diabetes should avoid the paleo diet.
Because of the exclusion of major food groups considered healthy by most standards — dairy, whole grains, beans, and lentils — following the paleo diet long term may lead to nutrient deficiencies , experts warn.
Whole grains are an important source of nutrition — aside from cholesterol-lowering fiber, these complex carbohydrates offer B vitamins like thiamine, riboflavin , niacin , and folate, and minerals including iron, magnesium, and selenium, Hultin says.
While it's not an exhaustive list, here are some common nut butter ingredients that are paleo approved:. While there are many paleo nut butter options out there, most conventional nut butters you see on store shelves include ingredients that are not allowed on a paleo diet. Steer clear of these non-paleo nut butter ingredients:.
If you're a nut butter lover, you're in luck! If approved nuts and seeds are the only ingredients, or if the ingredients are on the approved list above, you're ready to get snackin'. Sugar: Most commercial peanut butters are full of sugar, often in the form of genetically modified high fructose corn syrup.
Many times sugar has other names such as dextrose, corn sugar and maltodextrin. A well formulated Paleo diet excludes man made sugars. Rancid Oils: Most commercial brands of peanut butter are full of cheap, highly processed canola and soybean oil which causes a severe inflammatory state in the body contributing to weight gain and gut problems.
Peanut oil has been used to induce heart disease in laboratory animals. Solvents: Peanut oil is expeller pressed at damaging high heats with dangerous chemical solvents such as hexane, creating a health damaging product. Another issue is that peanut oil is extracted from peanuts that are rejected for peanut butter. Salmonella : Large scale processed food operations can create unsafe environments for food preparation.
In , nine people died and thousands fell ill in 46 states after eating salmonella tainted peanut butter. Later, some of the peanut factories were found to have leaking roofs, rodents infestations, and bird poop contamination. The whole point of Paleo is to get to know where your food comes from and attempting to eat mostly fresh food. If something is shelf stable for eternity it is probably not Paleo.
Tropical and Exotic Fruit Recipes. Berry Recipes. Melon Recipes. Nut and Seed Recipes. Chocolate Recipes. Dish Type Main Course Recipes. Appetizer Recipes. Salad Recipes. Soup Recipes. Seasonal Recipes. Dessert Recipes. Beverage Recipes. Sauces and Condiments Recipes. Miscellaneous Recipes. Paleo-Inspired Recipes. What to Eat This Week. Living the Paleo Lifestyle.
Modern Life. Paleo for the Family Paleo Household. Paleo Kids. Pregnancy and Babies. Paleo Holidays. Movement, Exercise and Meditation. The Paleo Athlete. Health and Wellness Sleep. Gut Health. Anti-Inflammatory Approach. Mental Health. Seminal Research. Paleo Studies. Disease Prevention Autoimmune Disease. Metabolic Syndrome. Cardiovascular Disease. Digestive Diseases. Addressing Disease with Diet. Preventative Care.
Key Concepts The Evolutionary Approach. Macronutrient Ratios Versus Foods. Anti-inflammatory Diet. Nutrient Density. Low Glycemic Load. Scientific Myths. Key Nutrients Protein. Vitamin A. B Vitamins. Vitamin C.
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