Review of the Paleo Diet: Advantages and Disadvantages

ByMichaela M. Phillips

Introduction

• Paleolithic hunter gatherer societies’ eating habits • Examined through bone studies, gut size, foraging data, enzyme

activity and other anthropological means• Food allowed in the Paleo diet includes meat, fish, shellfish, fruits,

vegetables, tubers, eggs and nuts• Excludes grains, legumes, dairy, salt, sugar and refined fats• Major proponent: L. Cordain from the Health and Fitness department,

University of Colorado• Major Publication: Original Communications-The paradoxical nature

of hunter-gatherer diets: Meat-based, yet non-atherogenic

Paleo Diet Recommended

Calories 2,200

Women Men

21-25: 2,00026-50: 1,80051+: 1,600

21-40: 2,40041-60: 2,20061+: 2,000

Total Fat 39% 20%-35%

Saturated 7% Less than 10%

Trans 0% N/A

Total Carbohydrates 23% 45%-65%

Sugars(total except as noted) N/A N/A

U.S. News and World Report

Paleo Diet Recommended

Fiber 42.5 g.

Women Men

19-30: 28 g.31-50: 25 g.51+: 22 g.

19-30: 34 g.31-50: 31 g.51+: 28 g.

Protein 38% 10%-35%

Sodium 726 mg. Under 2,300 mg., under 1,500 mg. for 51+

Potassium 9,062 mg. At least 4,700 mg.

Calcium 691 mg. 19-50: 1,000 mg.51+: 1,200 mg.

Vitamin B-12 17.6 mcg. 2.4 mcg.

Vitamin D 0 mcg. 15 mcg.

U.S. News and World Report

Benefits

• Higher consumption of fruits and vegetables• Increased satiety• Improved blood glucose• Improved lipid profiles• Reduced homocysteine levels• Lack of evidence of osteoporosis in hunter-

gatherer societies• Reduced hypertension

Disadvantages

• Increased consumption of protein • Increased fat in the diet• Exclusion of grains and legumes• Exclusion of dairy• Sustainability

Increased Protein

• 38% compared to 10-35% recommended• Cordain– Improves blood lipid profile

• Medical evidence: Too much protein can overload the kidneys

Increased Fat

• 39% compared to the 35% recommended• Cordain claims the type of fat consumed has

more unsaturated fat• Farmed animals may contain more saturated

fat

http://esciencenews.com/articles/2012/11/14/pig.genome.offers.insights.feistiest.farm.animals

Exclusion of Grains and Legumes

• Björck et Al. (2012), in the HEALTHGRAIN project– Consumption of whole grains was protective against

cardiovascular disease and type 2 diabetes– Evidence was not consistent with regard to weight loss

and measures of adiposity• Venn et Al. (2004) – Consuming about 3 servings a day of whole grains

could decrease risk of type 2 diabetes by 20-30% – Grains are protective against type 2 diabetes and CVD– Grains are less effective in weight loss

Exclusion of Dairy

• Österdahl et Al. (2007) – Lower intake of calcium in three week study of

people on the Paleo diet• Cordain cited lack of evidence of osteoporosis

in hunter-gatherer societies suggests that this population was sufficient in calcium intake

Sustainability

• Consumption of large amounts of animal product increases carbon footprint

• Patient centered care – some clients may not be successful eliminating certain foods

Conclusion

• In practice, the diet is not sustainable for everyone

• For those within normal weight range: Mediterranean diet that includes grains and legumes is preferrable

• For obese population– Short term use for weight loss, if feasible and

sustainable for the client