Diet Series

Paleolithic Diet

Written by: Consultant Dietitian

Current Western diets have led to the emergence of more chronic diseases, including obesity, cardiovascular disease, type 2 diabetes, and non-alcoholic fatty liver disease, which negatively affect life expectancy. These diets are characterized by high calorie intake, high fat content, high glycemic load, increased meat consumption, and elevated fructose intake [5]. There has been an increase in the consumption of processed products with added additives, such as preservatives, colorants, emulsifiers, and flavor enhancers, which are commonly used in the food industry [10].

The reason for adopting the Paleo diet stems from modern farming practices that are genetically incompatible with the human body [2]. Our ancestors were lean, fit, and generally free from heart disease and other ailments. Their genes were well-adapted to foods that were hunted, gathered, or fished from the natural environment, a diet that no longer exists as people began farming and raising domestic livestock after civilization.

The Paleolithic diet, or Paleo diet, also known as the Caveman or Stone-Age diet, reflects the dietary practices of the Paleolithic era, which lasted from 2.5 million to 10,000 years B.C. This diet was based on wild food consumption, including meat, insects, green vegetables, roots, organ meats, seasonal fruits, and nuts [1, 5]. It became popular among those looking to improve their body shape by avoiding processed foods [3]. It is also widely practiced by athletes and young adults [3, 4].

So, what is included in the Paleo diet?

The Paleo diet is low in carbohydrates (24.5%), high in protein (29.6%), and contains polyunsaturated fatty acids (15.3%) and cholesterol (835 mg/day) [1]. Paleolithic people did not consume dairy, as milking wild animals was not feasible. They also rarely ate cereal grains, avoided salting their food, and consumed refined sugar only in the form of honey. The diet is protein-rich due to the dominance of wild, lean animal foods, and lower in carbohydrates. Non-starchy wild fruits and vegetables were their primary carbohydrate sources, resulting in a higher fiber intake compared to modern diets [6].

To summarize the foods to include and avoid, refer to the table below.

Allowed Not Allowed
Lean red meat (sirloin steak, tenderloin) , game meats (venison, rabbit, wild boar) , organ meats (liver, kidney, heart from animals such as cows, chickens, or lambs)
Grains (cereals = barley, corn, oats, rice, rye and wheat)
Poultry
Beans (soy milk, tofu)
Fish, Seafood
Legumes (edamame, hummus)
Eggs
Dairy products (milk, yogurt, cheese, ice cream)
Leafy, cruciferous vegetables
Salt
Root vegetables
Refined sugars (jam, syrup, candy, cakes, cookies)
Mushrooms
Refined fats
Fruits
Canned or processed meat
Nuts (almonds, walnuts, cashews, pecans, pistachios) *no peanuts
Fatty meats
Raw honey
Bacon
Seeds (pumpkin, sunflower)
Soda and fruit juices

The Paleo diet is often followed for weight loss, diabetes management, and general health. Studies support its benefits, including improved glucose tolerance and significant weight loss. Lindeberg S, et al. (2007) compared Mediterranean and Paleo diets in heart disease patients, finding the Paleo group had better glucose removal and greater waist reduction (5.6 cm vs. 2.9 cm) [7]. Boers I, et al. (2014) noted its impact on lowering lipids, blood pressure, and weight, though long-term evidence remains limited due to short study durations and small samples [8].

The Paleo diet can have side effects, as it eliminates many carbohydrates and dairy products. Initially, your body might struggle to adjust from a high-carb to a low-carb diet, leading to symptoms like fatigue, irritability, or digestive discomfort. These effects may resolve within a few days but can last 2–4 weeks in more severe cases [11].

  • Headache
  • Fatigue
  • Lack of energy
  • Nausea
  • Dizziness
  • Body aches
  • Cold sweats
  • Constipation and/or diarrhea

Another downside of the Paleo diet is the exclusion of dairy products, which may result in a lack of calcium necessary for healthy bones and teeth. Vegetarians might find it challenging to follow since beans, a vital protein source, are restricted. Additionally, the diet’s restriction on grains, which provide insoluble fiber, raises questions about its impact on gut health.

If you’re considering the Paleo diet or any other dietary approach, consult a registered dietitian nutritionist to ensure your choices meet your nutritional needs effectively.

Reference List

    1. Cambeses-Franco C, González-García S, Feijoo G, Moreira MT. Is the Paleo diet safe for health and the environment? Sci Total Environ [Internet]. 2021;781(146717):146717. Available from: http://dx.doi.org/10.1016/j.scitotenv.2021.146717
    2. Turner BL, Thompson AL. Beyond the Paleolithic prescription: incorporating diversity and flexibility in the study of human diet evolution. Nutrition reviews. 2013 Aug 1;71(8):501-10.
    3. Stanton R. Popular diets and over-the-counter dietary aids and their effectiveness in managing obesity. Managing and Preventing Obesity: Behavioural Factors and Dietary Interventions. Waltham, MA; 2014.
    4. Patel S, Suleria HA. Ethnic and paleolithic diet: Where do they stand in inflammation alleviation? A discussion. Journal of Ethnic Foods. 2017 Dec 1;4(4):236-41.
    5. Tarantino G, Citro V, Finelli C. Hype or reality: should patients with metabolic syndrome-related NAFLD be on the hunter-gatherer (Paleo) diet to decrease morbidity. J Gastrointestin Liver Dis. 2015 Sep 1;24(3):359-68.
    6. Cordain L. AARP The paleo diet revised: Lose weight and get healthy by eating the foods you were designed to eat. John Wiley & Sons; 2012 May 7.
    7. Lindeberg S, Jönsson T, Granfeldt Y, Borgstrand E, Soffman J, Sjöström K, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia [Internet]. 2007;50(9):1795–807. Available from: http://dx.doi.org/10.1007/s00125-007-0716-y
    8. Boers I, Muskiet FA, Berkelaar E, Schut E, Penders R, Hoenderdos K, et al. Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: a randomized controlled pilot-study. Lipids Health Dis [Internet]. 2014;13(1):160. Available from: http://dx.doi.org/10.1186/1476-511X-13-160
    9. Andrikopoulos S. The Paleo diet and diabetes. Med J Aust [Internet]. 2016 [cited 2022 Apr 1];205(4):151–2. Available from: https://www.mja.com.au/journal/2016/205/4/paleo-diet-and-diabetes
    10. Zopf Y, Reljic D, Dieterich W. Dietary effects on Microbiota-new trends with gluten-free or Paleo diet. Med Sci (Basel) [Internet]. 2018 [cited 2022 Apr 1];6(4):92. Available from: https://www.mdpi.com/2076-3271/6/4/92
    11. Usman M, Davidson J. Paleo Diet – Side Effects. Mendon Cottage Books, editor. North Charleston, SC: Createspace Independent Publishing Platform; 2015.
Paleolithic Diet banner