What is the Paleo Diet?
Fad diets have many appeals; offering improved health,
wellbeing and weight lose. The paleo diet described by Bijlefeld and Zoumbaris is
a Fad diet that proposes weight lose based on the principle of consuming foods
that are compatible with our genetics; in essence eating similarly to our
ancestors. (p. 164-165) The diet suggests eating a diet high in protein,
moderate in fats, and low in carbohydrates. The Palaeolithic people (cavemen)
who existed approximately 2.5 million to 10,000 years ago, as observed by
Olivirero, would not have eaten grains such as wheat, barley, rice, oats,
quinoa and amaranth neither would they have consumed diary products or
processed foods high in salt and sugar; therefor these are prohibited in the
paleo diet. Foods acceptable for consumption include any foods that could have
been hunted or gathered such as meats, seafoods, animal products including bird
eggs, berries, nuts and other seasonal fruit and vegetables. The idea being
that this is ‘the diet that nature intended’ (Cordain, 2010, p. 3) and is ideal
for human health as it suits our genetic makeup.
The paleo diet is linked with many perceived health benefits promising to
‘normalize your weight’ (Cordain, 2010, p. 3) the
diet is tempting for the modern westerner seeking to slim down. The diet may
reduce weight due to decreased carbohydrate intake; carbohydrates when over
consumed are put into storage (fat cells) resulting in weight gain. However the
diet may also have harmful effects on a person’s health as it cuts out whole
food groups ‘recommended by nutrition experts such as whole grains, legumes and
dairy’. (Tufts University Health & Nutrition Letter, 2015)
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| (Oldways Whole Grains Council, 2013) |
Excluding any of
these food groups may result in inadequate intake of certain essential dietary
components; such as fibre and calcium. Grains
while helping to increase feelings of fullness are also high in a fibre that ‘is
thought to protect against digestive cancers’ (Oldways Whole Grains Council, 2013).
Calcium is an important mineral found abundantly in milk and dairy products inadequate
consumption may lead to increased risk of osteoporosis (weakening of the bones).
Overconsumption of protein may lead to an increased risk of obesity and
cardiovascular disease as well as possible kidney problems.
The Australian Dietary
guidelines
1. To achieve and maintain
a healthy weight, be physically active and choose amounts of nutritious food
and drinks to meet your energy needs. The paleo diet supports this guideline.
2. Enjoy a wide
variety of nutritious foods from these five groups every day. The paleo diet fails
to meet this guideline only recommending meats, eggs, nuts, seafood fruit and vegetables;
it completely excludes diary products, cereal foods and legumes/beans.
3. Limit intake of foods containing saturated fat, added salt,
added sugars and alcohol. The paleo diet upholds this guideline.
4. Encourage, support and promote breastfeeding. The paleo diet
suggests the avoidance of diary products this maybe harmful to a breast feeding
mother who requires a high amount of calcium, increasing her risk of developing osteoporosis.
5. Care for your food; prepare and store it safely. The paleo
diet supports this guideline.
Recommendations
After analysis of the
pros and cons of the paleo diet it can be concluded that the ancestral style of
eating while advocated by some is lacking in essential recommended nutrients. A
flaw in the paleo diet is that the Palaeolithic man didn’t live long enough to
develop chronic conditions prevalent today therefor his diet cannot be
concluded to make him ‘healthier’. While the paleo diet may have been shown to
have some health benefits it ‘doesn't necessarily add up to a sound nutritional
strategy’ (Tufts University Health & Nutrition Letter, 2015). People who wish to follow this diet should ensure that they
are enjoying a balanced diet and are obtaining essential nutrients while aware that excluding recommended foods may have negative health impacts.
Australian Government Department of Health. (2015).
Australian dietary guidelines 1-5. Retrieved from
http://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5
