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A paleo diet, also known as the stone age diet or caveman diet, is an eating pattern that attempts to replicate the dietary habits of hunter-gatherers thousands of years ago.
Paleo dieters consume high amounts of meat, fruit, vegetables, nuts, and seeds while avoiding legumes, dairy, and grains.
Following a paleo diet, a person will usually consume the following foods and beverages:
meat from wild game or grass-fed animals, with a preference for wild game or grass-fed animals
fish
eggs
water
tea with herbs
fruit
veggies
spices and herbs
nuts
seeds
walnut or olive oil are examples of healthful oils.
Following a paleo diet, you should avoid the following foods:
items made from milk
sugar that has been refined
salt
Beans, peanuts, and peas are examples of legumes.
ingredients synthesized
items that have been processed.
What are the supposed advantages of the paleo diet?
Paleo supporters think that the shift from a hunter-gatherer to an agricultural diet has resulted in an increase in the global prevalence of chronic diseases such as heart disease, obesity, and diabetes.
They argue that the human body is not genetically adapted to consume the modern foods that have been introduced as a result of agricultural techniques. As a result, they believe that eating a diet similar to that of our forefathers will improve our overall health.
The following are some of the purported advantages of a paleo diet:
cholesterol levels have improved
blood pressure is lower
Glycemic management has improved
weight loss and a smaller waist circumference
increased satiation
better intestinal health
a decrease in all-cause mortality
Changing from a processed, sodium-rich Western diet to a plant-based diet.
What does science say about these claims?
Several scientific and research advances have enabled us to investigate the possibilities further. benefits of the paleo diet to see if it should become a diet that medical professionals recommend. routinely recommend.
Review from 2015. Four randomized control studies involving 159 participants were investigated by Trusted Source. metabolic syndrome had one or more of the five components.
Paleolithic eating, according to the researchers, resulted in more significant short-term gains.in the following areas compared with the control diet:
waist circumference
triglyceride levels
blood pressure
HDL (high-density lipoprotein), or "good," cholesterol levels
fasting blood sugar several randomized control trials were assessed in a study published in the Nutrition Journal Trusted Source. trials to see if there's a link between the Paleolithic diet and disease prevention and management of chronic diseases and anthropometric measurements.
The study discovered a 3.52-kilogram weight loss as well as a smaller waist circumference. When comparing those who followed a Paleolithic diet to those who ate a modern diet, they found that those who followed a Paleolithic diet had a lower BMI. other commonly recommended diets.
According to the study's authors, eating a paleo diet may lower the risk of heart Excess body weight is one of the key risk factors for chronic diseases, since it is one of their most significant risk factors. Is the paleo diet superior to other eating plans?
The goal of one study published in the Journal of Nutrition Trusted Source was to look into the links between the Paleolithic and Mediterranean diets and overall and cause-specific mortality.
The study discovered that people who ate a paleo or Mediterranean diet had lower all-cause mortality, lower oxidative stress, and lower heart disease and cancer mortality.
A meta-analysis was conducted.
The paleo diet was compared to the Mediterranean diet, the diabetes diet, and another diet recommended by the Dutch Health Council in four studies published in 2020 by Trusted Source. The researchers looked at how different diets affected glucose and insulin homeostasis in those who had problems with glucose metabolism.
They discovered that those who followed a paleo diet did not see substantial benefits in their health. Those who followed the other diet types had higher fasting glucose, insulin levels, and HbA1c levels than those who followed the other diet types. In persons with impaired glucose metabolism, the paleo diet is not better than other healthy diets, according to the study's authors.
In addition, in January 2020, a study published in the journal Nutrition looked into the effectiveness of several diets, including the paleo diet and intermittent fasting.
The dangers of eating a paleo diet
Cutting out particular food groups may improve some health markers and lead to weight loss, but it also increases the risk of nutrient deficiencies and long-term health effects.
A paleo diet, for example, excludes dairy products, which are high in calcium and vitamin D, two critical minerals for bone health. Trusted Source osteoporosis and bone fractures can result from a lack of certain nutrients.
Beans and legumes are also excluded from this diet. Minerals, fiber, and plant-based protein are abundant in beans. They can also aid in the reduction of cholesterol and the promotion of satiety. The feeling of being full after a meal, according to a reliable source.
Furthermore, many followers of the paleo diet claim that it enhances gut health. However, current research contradicts this belief.
According to several research, those who eat a paleo diet have a distinct gut flora and have greater levels of trimethylamine N-oxide (TMAO), a chemical linked to heart disease.
This study backs with current dietary recommendations for maintaining cardiovascular function and gastrointestinal health, which include meals high in fiber and whole grains.
Those who follow a modern-style paleo diet frequently use it as an excuse to eat too much meat. Excessive consumption of meat, particularly red meat, on a daily basis can contribute to chronic disease.
Excess protein intake from any animal source raises insulin-like growth factor 1 synthesis in the body (IGF-1). Increased risk is linked to elevated IGF-1 levels and a high protein diet. a reliable source of information Cancer, diabetes, and total mortality are all factors to consider.
In addition, the paleo diet is often heavy in saturated fat. To avoid high cholesterol and heart disease, the American Heart Association (AHA)Trusted Source recommends limiting saturated fat intake to no more than 13 grams per day. Kidney disease can also be caused by consuming too much red meat.
Each week, a person should consume 12–18 ounces (about 350–500 grams) of red meat. Those who already have a heart issue should limit their red meat intake to less than this.
The paleo diet is overhyped and understudied, according to an article in the Australian Family Physician. More long-term research is needed, according to the author, to assess the benefits and hazards of this dietary habit.
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