The paleo diet, also known as the Paleolithic diet or caveman diet, is a dietary approach that is based on the idea of eating only foods that our ancient ancestors would have consumed during the Paleolithic era, which ended around 10,000 years ago. This means that the diet is focused on whole, unprocessed foods that can be hunted, fished, or gathered, such as meat, fish, vegetables, fruits, nuts, and seeds. Grains, legumes, and processed foods are typically excluded from the paleo diet.
One of the main principles of the paleo diet is to avoid foods that are believed to have been introduced during the agricultural revolution, which includes grains like wheat, corn, and rice, as well as legumes like beans, lentils, and peanuts. These foods are excluded from the diet because they contain anti-nutrients, which are compounds that can interfere with the absorption of important nutrients like iron, zinc, and calcium.
The paleo diet has been associated with a number of potential health benefits. One study published in the American Journal of Clinical Nutrition found that a paleo diet was effective for reducing risk factors for cardiovascular disease, including blood pressure, cholesterol levels, and waist circumference. Another study published in the Journal of Diabetes Science and Technology found that a paleo diet improved glucose control and lipid profiles in people with type 2 diabetes.
Some common foods in the paleo diet include:
- Meat and poultry: grass-fed beef, bison, chicken, turkey, and other types of meat and poultry that are raised without antibiotics or hormones.
- Fish and seafood: wild-caught salmon, mackerel, tuna, shrimp, and other types of fish and seafood.
- Vegetables: leafy greens, cruciferous vegetables, root vegetables, and other types of vegetables that are high in fiber, vitamins, and minerals.
- Fruits: berries, apples, citrus fruits, and other types of fruits that are high in antioxidants and other beneficial nutrients.
- Nuts and seeds: almonds, walnuts, macadamia nuts, pumpkin seeds, and other types of nuts and seeds that are high in healthy fats and protein.
Some paleo diet recipes include:
- Paleo Beef Stew
- 2 lbs grass-fed beef stew meat
- 4 cups beef broth
- 4 carrots, chopped
- 4 celery stalks, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried thyme
- Salt and black pepper, to taste
In a large pot, brown beef stew meat over medium-high heat. Add beef broth, chopped vegetables, garlic, and dried thyme. Season with salt and black pepper. Simmer for 1-2 hours, or until beef is tender and vegetables are cooked through.
- Paleo Cauliflower Fried Rice
- 1 head cauliflower, chopped into small pieces
- 2 tbsp coconut oil
- 2 garlic cloves, minced
- 2 eggs, beaten
- 1 cup frozen peas and carrots
- 1/4 cup coconut aminos
- Salt and black pepper, to taste
In a food processor, pulse cauliflower until it resembles rice. In a large skillet, heat coconut oil over medium-high heat. Add garlic and sauté for 1-2 minutes. Add beaten eggs and scramble until cooked through. Add cauliflower rice and frozen peas and carrots. Sauté for 5-7 minutes, or until cauliflower is tender. Stir in coconut aminos and season with salt and black pepper.
- Paleo Banana Muffins
- 3 ripe bananas, mashed
- 3 eggs
- 1/4 cup almond butter
- 1/4 cup coconut flour
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