There is a belief that the increase in rates of cancer, and other diseases, in modern times comes from the fact that our modern diet is toxic. The same thinking has also been applied to the issue of obesity.
This is the thought process that, ultimately, inspired the Paleo diet. The Paleo diet is intended to resemble the food of our hunter-gatherer forefathers.
But what foods should you eat on this diet, and which should you avoid? Like with other diets, there are foods that are and are not permitted. Certain meals also fall into the grey region and are occasionally permitted.
This definitive list of Paleo-approved foods can help you plan your next meal out or at home. Here’s all you need to know to eat Paleo, whether you’re a newbie, need a refresher on the principles, or simply want to adopt some of the healthiest components of the Paleo diet.
What Exactly Is the Paleo Diet?
The idea behind Paleo is that the current Western diet contributes to the increase of chronic diseases like obesity, heart disease, and cancer. Proponents of the Paleo diet claim that eating this way can reduce inflammation, improve workouts, boost energy, aid in weight loss, regulate blood sugar, and even lower the risk of chronic diseases.
The Paleo diet also promotes avoiding grains, dairy, and legumes, which has sparked debate among scientists. Despite what Paleo supporters assert, these foods are nutritious and can be rich sources of fiber, vitamins, and minerals.
Items You Can Eat on the Paleo Diet
In a nutshell, if your ancestors could hunt or collect it, it is permissible on the Paleo diet. This includes the following:
- Meat: choosing grass-fed is better for you and the environment, and it is more similar to what our forefathers ate
- Seafood: choose wild-caught seafood whenever possible
- Fruits and vegetables
- Eggs
- Seeds and nuts
- Specific oils
Meat and Seafood
The majority of meat and fish are acceptable in a Paleo diet. Meat contains lean protein, which is the building block of all cells and tissues. Protein also helps you feel full. Keep an eye out for pre-marinated and cured meats that may have additional sugar.
Paleo diet meat and fish options commonly include:
- Turkey
- Cod
- Bacon
- Pork
- Tuna
- Salmon
- Beef
- Chicken
The Paleo diet recommends grass-fed meat because it is leaner than grain-fed meat and has more omega-3 fatty acids, which are good fats that lower inflammation in the body and protect the heart. The Paleo diet emphasizes grass-fed meats because the standard American diet is heavy in saturated and trans fats and low in healthful polyunsaturated and monounsaturated fats.
Selecting wild-caught seafood over farm-raised may also help increase your omega-3 consumption. While eating Paleo, look for wild salmon and other responsibly sourced fish.
Fruits and Veggies
The health advantages of fruits and vegetables are widely acknowledged. They’re high in vitamins, minerals, fiber, and antioxidants. The main issue for paleo dieters is that some vegetables (e.g., potatoes) are starchy, and certain fruits are higher in sugar (e.g., bananas). If you’re attempting to lose weight or keep your blood sugar levels in check, consume these in moderation. In fact, potatoes are prohibited in some severe diets.
Because of their greater sugar level, many Paleo followers worry if bananas are Paleo. They are fine on the Paleo diet. A medium banana contains 113 calories, 2 g of fiber, and 26 g of carbohydrates. Bananas are an unprocessed food that is high in potassium. Remember, everything in moderation.
The idea of eating Paleo is to focus on unprocessed, whole foods; therefore, fruits and vegetables should comprise the majority of your diet. On a Paleo diet, frozen vegetables with no extra sauce are also permitted.
Paleo-Friendly Veggies
- Spinach
- Cabbage
- Butternut squash
- Sweet potatoes
- Brussels sprouts
- Broccoli
- Cauliflower
Paleo-Friendly Fruits
- Stone fruit (plums, peaches, etc.)
- Citrus fruits
- Bananas
- Grapes
- Melon
- Berries: including strawberries, blueberries and blackberries
- Apples
Eggs
Eggs are permitted because of their high protein, B vitamins, minerals, and antioxidant content. They are also inexpensive and simple to prepare. Purchase organic and cage-free eggs for a higher omega-3 content than cage-raised eggs.
Nuts and Seeds
Nuts and seeds are high in good fats, fiber, and protein. These were also foraged in prehistoric times, so you can fill your cart with them. Remember that peanuts are not Paleo because they are technically legumes.
Paleo-Friendly Nuts and Seeds
- Flax seeds
- Sunflower seeds
- Chia seeds
- Pepitas (pumpkin seeds)
- Brazil nuts
- Pine nuts
- Hazelnuts
- Pecans
- Macadamia nuts
- Walnuts
- Pistachio nuts
- Cashews
- Almonds
Specific Oils
Oils are more difficult. Olive, walnut, flaxseed, macadamia, avocado, and coconut oils are all allowed because they were obtained directly from the plant. While our hunter-gatherer forefathers are unlikely to have consumed flaxseed oil, it is permitted due to its rich alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.
Paleo Diet-Friendly Oils
- Coconut oil
- Avocado oil
- Macadamia oil
- Flaxseed oil
- Walnut oil
- Olive oil
Avoid These Foods While on a Paleo Diet
If you follow a strict Paleo diet, you should avoid the foods listed below. The Paleo diet forbids the following foods:
- All artificial sweeteners
- Excessive sodium
- Vegetable oil
- Sweetened beverages
- Processed foods
- Refined sugar
- Legumes (tofu, lentils, beans, peanuts)
- Cereal grains
Grains
You won’t be eating much (if any) cereal, crackers, rice, pasta, bread, or beer on the Paleo diet. The Paleo diet forbids the use of any grains. Why? For starters, grains are a contemporary agricultural product; cavemen did not eat bread. Second, grains are strong in carbs, which can cause blood sugar spikes.
Paleo detractors argue that not all grains are created equal—whole grains do not increase blood sugar as much as refined grains. Despite this, many following the Paleo diet avoid grains because they include various chemicals and proteins such as gluten, lectins, and phytates, which they claim promote inflammation in the body and prevent other nutrients from being absorbed. Paleo detractors argue that these substances are harmless unless you have an allergy or sensitivity to them.
Legumes
Legumes are members of a broad plant family with a seed or pod. This group contains all beans, peas, lentils, tofu and other soy foods, and peanuts. This covers peanut butter and soy sauce as well. Because of their high lectin and phytic acid levels, legumes are not permitted on the Paleo diet.
Any form of processed foods
Artificial sweeteners highly refined sugars, excessive salt and refined vegetable oils are all contained in processed foods. These foods were not consumed by our forefathers. Furthermore, there is little doubt among scientists that processed sugars and excess salt contribute to obesity, high blood pressure, and heart disease.
Nonetheless, there is some debate over vegetable oils and artificial sweeteners. The American Heart Association advocates eating corn, safflower, and canola oils; however, Paleo diets prohibit them due to the omega-6 to omega-3 fatty acid ratio and the way the oils are manufactured.
Many artificial sweeteners, though safe to consume, are not allowed on Paleo because they are a man-made, processed food. Furthermore, while artificial sweeteners reduce calories in food, research reveals that they might still drive us to crave sweets and are damaging to our gut microbes.
Paleo Diet Items You Can Eat Sometimes
Dairy
Hunter-gatherers did not milk cows, and this is why dairy products are not permitted on a strict Paleo diet. This comprises milk, butter, yogurt, sour cream and cheese. However, some Paleo dieters believe dairy is OK, particularly if it is grass-fed, because grass-fed butter, for example, has higher omega-3s. Fermented dairy products, such as kefir, are also acceptable to certain Paleo eaters since they contain less lactose and casein, the two problems that Paleo dieters have with dairy.
Fruits With a High Sugar Content and Starchy Vegetables
Sugary fruits and starchy veggies (potatoes, squash, beets) can increase your blood sugar more than berries and spinach. That’s why, according to Paleo specialists, these are fine in moderation and should be avoided if you’re attempting to reduce weight.
Alcohol
If you are strictly Paleo, you should avoid alcohol. Beer is made from grains, while liquor contains gluten residues. However, there is good news for cider lovers: most hard ciders are gluten-free, so they are permitted. To be sure, check the label. Red wine is more popular in the Paleo community since it includes the antioxidant resveratrol, while white wine is strictly forbidden.
A Parting Thought from DigEnet
Although this is a basic guide to the Paleo diet, we here at DigEnet do not believe in being so rigid. Consuming items that are not part of a typical Paleo diet, such as whole grains, dairy, and legumes, is crucial to supplement your diet with essential nutrients.
You don’t have to be all-or-nothing with your approach. Consider adopting certain Paleo eating behaviors that fit your fitness goals and lifestyle and avoiding those that don’t work for you. For example, try eating more fruits and vegetables and reducing your intake of added sugars. If you’re unsure about grains or dairy, consult your doctor or a trained dietitian to find out what’s best for your body.