Contemporary Diets: Which One Is Right for You?

Are you confused about the differences and potential benefits between popular diets? Wondering which one might be best for you?

This is the first in a five-part series navigating contemporary diets, their philosophy, the science supporting each one, and the potential drawbacks. Over the next few weeks, I’ll be highlighting paleo, vegan, DASH, keto and Mediterranean diets.

Follow along and see which one is right for you!

#1: The Paleo Diet

This dietary approach is based on the concept of the hunter-gatherer ancestral diet. This was a diet of wild meat, poultry, eggs, and fish, where available, vegetables and fruits in season and nuts and seeds and their oils. In short, a whole foods, seasonal diet.

When I mention a paleo approach to clients, a common response is, “I don’t think I can eat all that meat!” Yes, it’s true that steak, bacon and lamb chops are all on the menu, however the balanced approach is based largely on vegetables, nuts and seeds, and moderate amounts of fruit. Vegetable intake should be in the range of 6-8 servings of vegetables per day. That’s 3-4 cups of vegetables daily. And it’s doubtful our paleo ancestors ate meat at every meal like we are prone to do today. But as a species, we certainly thrived when cooperative hunting led to clean, quality protein and fat as well as calories on a regular basis.

Excluded are grains, dairy, legumes (this includes peanuts), refined sugars, and refined oils (think canola, corn, soybean and sunflower oils). The philosophy behind these exclusions is that as hunter-gatherers these people were nomads, following animal migrations and the availability of plants seasonally. This lifestyle precluded growing grains like wheat, rice, corn, oats and quinoa. Similarly, dairy is excluded in a strict paleo diet as these hunter-gatherer ancestors did not keep and milk cows. Thus, our DNA evolved largely without cow’s milk products or grains for a few million years.

Legumes are eliminated on a strict paleo diet because they wouldn’t have been readily available to hunter-gathers and also due to what are perceived to be antinutrients: phytic acid and lectins. Phytic acid is a naturally occurring compound in legumes that acts to protect seeds from digestion. Think about how a bird eats plant seeds and they are deposited elsewhere, undigested and ready to sprout and become a tree. Phytic acid is similar in its protection from digestion. But soaking and cooking breaks down most of this compound in legumes rendering them digestible. Some types of lectins can bind to the digestive tract lining, potentially causing digestive issues like bloating, gas, and even interfering with mineral absorption, especially calcium, iron, and zinc. Personally, I believe that if you tolerate lentils and beans well, they can be a balanced part of your diet even if you choose paleo. They are packed with fiber and protein as well as folate, iron, potassium and calcium.

Another point to note is the absence of refined sugars. The only sweeteners our paleo ancestors had access to would have been honey and maple syrup. I don’t bake often, but when I do, it’s usually paleo. Common sweeteners found in paleo baked goods are unsweetened apple sauce, ripe bananas, dates, and of course small amounts of honey and maple syrup. These are all straight from nature and they contribute varying amounts of vitamins, minerals and fiber, unlike refined sugar, which contributes no nutritional value. And since paleo is grain-free, baking flours are usually almond and/or coconut flours.

Strengths

A paleo diet is naturally lower in carbohydrates, due to the absence of grains, dairy and refined sugar. This may be a good option for those who are prediabetic or diabetic, those with metabolic syndrome (a combination of high blood pressure, high triglycerides, high blood sugar and abdominal obesity), and those seeking weight loss.

Additionally, the absence of processed foods and their ubiquitous additives and preservatives can support overall digestive health. There just weren’t any high fructose corn syrup, food colorings and MSG in the food supply in our paleo ancestors’ day. This can also be a particularly helpful diet for those with food sensitivities since it eliminates several of the most common gut offending foods: wheat, dairy, soy, and peanuts.

Potential drawbacks

There are a few key vitamins and minerals that can be deficient with a paleo approach including Vitamin D and calcium. The U.S. Center for Disease Control and Prevention report indicates that 40% of adult Americans are vitamin D deficient. So, this is a common occurrence not exclusive to the paleo diet. Vitamin D foods include fatty fish (salmon, mackerel, sardines, and trout), egg yolk, beef liver, and mushrooms. Given the prevalence of vitamin D deficiency, it’s not uncommon to include supplementation. Dairy, which is not included in a strict paleo approach, is generally one of the highest calcium food groups. Non-dairy calcium-rich foods include dark leafy greens (broccoli, collard greens, and kale), canned fish (salmon and sardines with bones), almonds and brown sesame seeds.

Magnesium is another mineral that can be deficient due to the exclusion of dairy, legumes and grains, which are high in magnesium. There are several plant-based magnesium-rich foods including all leafy greens, bananas, avocados, nuts and seeds. However, magnesium is such an important mineral need for every enzymatic reaction in the body, a supplement may be advised.

In addition, there may be some whose gut microbiome is negatively affected by the absence of grains. Grains aid in producing short chain fatty acids, like butyrate, which is good for gut health. Alternatively, there are some who actually benefit from removing grains. For people prone to GI issues like bloating and IBS often reduce inflammation when they eliminate grains. So, this one is quite individual.

If this dietary approach resonates with you, it’s easy to find websites, blogs and cookbooks that have a variety of recipes to help you transition to eating paleo. When grocery shopping, make sure to read labels if your intent is to avoid grains, especially wheat, dairy, soy, refined sugars and food additives.

Already eating paleo? Comment below and let me know what you like best about this dietary approach or what you find most challenging.