Is the Paleo Diet for You?
Eating like your ancestors for better blood sugar today.
By Jack Challem
Google "Paleo diet" and you get almost 10 million results. People find the concept compelling — eating the way human beings did when they had no choice — but can the eating habits of your ancient ancestors really help you lose weight and manage your blood sugar today?
The Paleo diet refers to what Paleolithic (or Stone Age) people were eating roughly 10,000 to 50,000 years ago. In those days, people hunted for meat, sometimes fished, and gathered a lot of vegetables. They did not eat any grains, processed fats, or sugars (other than occasional honey, which was difficult and painful to obtain). In other words, no one stuffed themselves on breads, pastas, pizzas, muffins, bagels, soft drinks, fries, or desserts. Knightia (Herring) - Fossilized Fish from the Eocene Age
Green River Formation, Kemmerer, Wyoming
But you don't really have to live like a caveman (or cavewoman) to get some of the benefits of this ancient diet.
Paleo eating gained medical respectability in 1985 with an article by S. Boyd Eaton, M.D., in the New England Journal of Medicine. He wrote that many modern health problems, including obesity and diabetes, resulted from a mismatch between our ancient genes (which haven't changed) and our modern indulgence in convenience and fast foods.
Loren Cordain, Ph.D., a professor at Colorado State University and author of The Paleo Diet and The Paleo Answer, points out that ancient peoples were free of the "diseases of civilization," such as diabetes and heart disease. Like Eaton, Cordain has based much of his research on anthropological surveys of 229 pre-technology hunter-gatherer societies and 50 modern-day hunter-gatherer societies, such as African bushmen.
Of course, ancient eating habits varied by geography and season. So did the ratio of animal-to-plant foods, with some societies consuming a higher proportion of animal foods and others more plant foods. One interesting fact is that none of the societies were completely vegetarian.
Our ancestors' diets began changing around 10,000 years ago with the advent of agriculture and the introduction of grains and grain products, including flour, bread, tortillas, sugar, and alcohol. Because human teeth cannot effectively chew raw grains, the seeds had to be pulverized (i.e., processed, refined) before consumption. Such processing increases the glycemic effect of grains and also makes them easy to overindulge in, thus boosting our risk of heart disease.
|Foods to Limit or Avoid|
|Natural, lean meats (beef, poultry, pork)||Dairy foods (butter, cheese, milk, yogurt, etc.)|
|Eggs||Grains (barley, corn, oats, rice, wheat, etc.)|
|Unsalted nuts and seeds||Legumes (all beans, soybean products, lentils, etc.)|
|Non-starchy vegetables||Starchy vegetables (potatoes)|
|Fish||Salty foods (processed meats, condiments, etc.)|
|Organ meats (beef, lamb, pork, and chicken livers, tongues, marrow, and sweetbreads)||Sugary soft drinks|
|Game meat (alligator, elk, caribou, goose, etc.)||High sugar fruits, dried fruit, all fruit juices|
|Fatty meats (bacon, lamb chops, chicken thighs, wings, and legs, etc.)|
**This info was gathered from various sources.
Pesto Filled Cherry Tomatoes Spicy Red Snapper Cheesecake Squares Artichoke and Fennel Caponata Italian Tuna Salad Sweet and Sour Corn Relish Spinach and Mixed Greens Salad Make-Believe Champagne Asparagus Casserole Vinaigrette Asparagus
One of my ongoing dietary issues has been one of protein. Right after diagnosis, I ran a bit scared of all of the "excess protein kills the kidneys" lines and into the old-school health-foods' "you don't need as much protein as you think you do" train of thought. Combined with the calorie and sodium restrictions of my initial diabetes diet, a move away from animal-based proteins because of my cholesterol levels, and a medication which seemed to block nutrient...