What is the Paleo Diet? (An Expert Analysis) - Old School Labs
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Home  /  OSL Blog  /  What is the Paleo Diet? An Old School Labs Analysis

What is the Paleo Diet? An Old School Labs Analysis


Key Takeaways

  1. The paleo diet is based on the eating patterns of our hunter-gatherer ancestors. It encourages the consumption of whole foods, from vegetables and fresh fruits to meat, fish, nuts, and seeds.
  2. This dietary plan eliminates sugar and processed foods, which may lead to better health. The downside is that it also cuts out entire food groups, such as grains, legumes, and dairy.
  3. Due to its restrictive nature, the caveman diet may not be the best choice for athletes. Whether you’re a bodybuilder, a strongman, or a marathon runner, you need carbs and other nutrients for energy and recovery.
  4. Current evidence confirms that eating like a caveman may reduce all-cause mortality and protect against chronic diseases. The paleo diet may improve blood lipids, lower blood sugar, and decrease the risk of diabetes.
  5. Use the paleo diet to build healthier eating habits, but tweak it according to your needs to fully reap the benefits and prevent nutrient deficiencies.

A growing number of supermarkets are now offering paleo-approved foods. From celebrities to nutritionists and pro athletes, everyone is talking about the caveman diet.

Advocates say that it promotes fat loss, reduces cholesterol levels, and boosts exercise performance. 

However, this isn’t the only diet that made waves over the past few years. The keto diet, the Whole30 Diet, Weight Watchers, and Atkins are all popular, so why should you go paleo?

Cheese Board

Is it really worth giving up oatmeal, beans, potatoes, cheese, and other nutritious, healthy foods? 

While the paleo diet isn’t a magic bullet for weight loss, it has its perks. In fact, it’s one of the few eating plans backed up by science. The downside is that most studies were small or lasted six months or less. 

So far, researchers have found that eating like a caveman may lower blood sugar, improve blood lipids, decrease blood pressure, and reduce waist circumference.

Furthermore, this diet plan is nutritionally sound and promotes healthy eating patterns. 

But like everything else, it has its drawbacks. For every study that supports the Paleo diet, there’s another that outlines its potential side effects. 

Feeling confused? You’re not alone. Most information available on the caveman diet is conflicting at the least. Here’s what you should know about this eating pattern before you give it a try. 

What Is the Paleo Diet? 

The paleo diet, or the caveman diet, was popularized by Dr. Loren Cordain in 2002. However, the idea that a primitive diet is superior to the modern diet dates back to the 1890s. 

This dietary pattern encourages the consumption of unprocessed foods that are similar to those consumed by our hunter-gatherer ancestors.

Caveman Hunting

It excludes sugar, grains, legumes, dairy, processed oils, and other foods and beverages that were not available in the Paleolithic era. 

Its advocates say that eating like a caveman is the key to optimal health and well-being. After all, our ancestors didn’t suffer from diabetes, heart disease, obesity, and other illnesses that are common today. 

Current evidence supports these claims, but there are some scientific flaws too. 

First of all, cutting out entire food groups may lead to nutrient deficiencies.

If you’re planning to go paleo, it’s essential to plan your meals and ensure that you get adequate amounts of vitamins, minerals, fiber, and other micronutrients. 

Second, our digestion system has changed over time. Therefore, it’s wrong to assume that your body is unable to digest grains, dairy, and other foods that are off-limits on the paleo diet.

However, these foods do contain lactose, gluten, and anti-nutrients that inhibit mineral absorption, so it makes sense to ditch them. 

Caveman Starting Fire

An aspect worth considering is that our hunter-gatherer ancestors consumed more produce than the average American. Their diets were high in fruits, vegetables, meat, fish, and eggs.

This eating pattern alone is likely to improve your health. If you cut out sugar and other processed stuff, the benefits are even greater. 

What’s Wrong with the Modern Diet?

Deli meat, pizza, hot dogs, white bread and other foods associated with the modern diet do more than just increase your weight.

These products have been linked to higher rates of diabetes, metabolic syndrome, insulin resistance, endocrine dysfunction, and premature death. 

Processed foods make up a staggering 70 percent of the American diet. Many contain ingredients that are not meant for human consumption and may not be safe in the long run. 

Junk Food

Potato chips, for instance, are made with sodium bisulfite, a chemical that’s also used in toilet cleaning formulas. Silicon dioxide, or sand, is one of the main ingredients in canned chili.

Cake icing, coffee creamers, and commercial salad dressing may contain titanium dioxide, a compound used in sunscreen and paint. 

A review published in The American Journal of Clinical Nutrition analyzed over 170 clinical studies on the relationship between chronic diseases and our modern diet. 

As it turns out, diet-related chronic illnesses are the single largest cause of mortality in the U.S. and Western countries. These disorders affect up to 65% of adults and are directly related to nutritional factors. 

Study by BMJ

According to a recent study featured in The BMJ, ultra-processed foods can significantly increase the risk of heart disease when consumed regularly. 

Processed Foods

These food products have been associated with higher rates of cardiovascular disease, coronary heart disease, and cerebrovascular diseases.

They also affect blood lipids and blood pressure, raise cancer risk, and affect metabolic health. 

In another large-scale study, researchers have found that eating processed foods more than four times a day may raise mortality risk by over 60%. The risk of death from all causes increases by 18% for each additional serving. 

It’s hard to tell what foods and ingredients are the worst. One thing is for sure: most foods available in stores are loaded with sugar, trans fats, excess sodium, additives, preservatives, and questionable ingredients.

On top of that, they lack fiber, antioxidants, and other essential nutrients that support good health. 

Is the Paleo Diet Nutritionally Sound? 

Think of the paleo diet as the opposite of the western diet. It not only promotes whole food consumption but also removes processed and genetically-engineered foods. 

Let’s take grains, for instance. Nutritionists worldwide recommend eating grains for better digestion, increased satiety, and improved glycemic control.

Our ancestors, though, didn’t have access to these foods and yet, they were healthy and energetic. 

Food Groups

Here’s the thing: grains are considered a modern food product. They were not available back in the Paleolithic era. These foods are loaded with carbs and contain lectins, phytates, and gluten. 

Lectin and phytates bind to zinc, iron, calcium, and other minerals in your body, reducing their absorption and bioavailability. However, there is little evidence to support this theory, notes Harvard Health Publishing

While it’s true that lectins and other nutrients may contribute to malnutrition, most studies have been conducted in developing countries where malnutrition is prevalent.

But this doesn’t mean that grains are to blame. 

Gluten, a protein in grains, is linked to Celiac disease, leaky gut syndrome, and poor nutrient absorption. However, unless you have Celiac disease, there’s no reason to remove this protein from your diet. 

What does paleo eliminate?

The paleo diet also eliminates dairy foods. Its proponents claim the following:

  • Dairy products were not available in the Paleolithic era.
  • No other mammal drinks the milk of another species.
  • About 65% of people (and up to 90% in some countries) are lactose intolerant. Therefore, our digestive system isn’t adapted to dairy consumption. 
  • Dairy foods are highly acidic.
  • Millions of people are allergic to dairy.

These theories make sense on paper, but they’re not nutritionally sound. 

For example, while it’s true that millions are people have allergies to dairy, many others are allergic to eggs, fish, nuts, and other Paleo-approved foods. 

Columns of Foods

Furthermore, some dairy foods have little or no lactose. Butter, Greek yogurt, and ghee only contain traces of this compound. 

Paleo proponents are right — no other animal consumes the milk of other species. But animals also don’t cook their food. Does this mean that we should stop cooking too? 

What Can You Eat on the Paleo Diet? 

As you see, this dietary plan has its flaws. However, it’s still a lot healthier and nutritious than most diets out there. Its health benefits are backed up by science. 

Before breaking down the benefits of going paleo, let’s talk about what you can eat and what to avoid

Bowls of Healthy Foods

For starters, note that this diet has several versions. The eating habits of our hunter-gatherer ancestors depended largely on where they lived.

Some had access mostly to fruits and vegetables, while others ate seafood, wild-caught fish, bison, and game meat regularly. 

Feeling confused?

Start with this Paleo diet food list:

  • Fresh fruits (citrus fruits, melons, berries, apples, pears, bananas, dates, figs, mango, avocado)
  • Non-starchy vegetables (leafy green vegetables, asparagus, broccoli, eggplant, onions, leeks, artichokes, bell peppers, mushrooms)
  • Some root vegetables (sweet potatoes, cassava, rutabaga, beets, carrots)
  • Grass-fed meat (bison, pork, beef, veal, lamb, sheep)
  • Poultry (turkey, chicken, goose, duck)
  • Wild-caught fish and seafood (tuna, salmon, cod, herring, mackerel, bass)
  • Pastured eggs (duck eggs, chicken eggs, quail eggs, goose eggs)
  • Organ meat (beef liver, pork liver, kidneys, tripe, brain, trotters)
  • Game meat (rabbit, duck, wild turkey, deer, rabbit, moose)
  • Nuts and seeds (except for peanuts, which are classified as legumes)
  • Unrefined oils (walnuts oil, avocado oil, olive oil, flaxseed oil)
  • Unprocessed fats (organic almond butter, duck fat, ghee, coconut oil, lard)
  • Fresh and dried herbs
  • Spices 

As mentioned earlier, there are several versions of the caveman diet. Some allow the consumption of honey, butter, potatoes, wine, and extra dark chocolate. Others are more restrictive. 

Is Honey Paleo? 

Without a doubt, honey is one of the most controversial foods on the paleo diet.

We know that honey is found in nature, but our ancestors have limited access to this sugary food. After all, they didn’t have supermarkets and health stores as we do today. 

Honey Jar

While it’s true that honey is rich in antioxidants and other nutrients, it also boasts large amounts of fructose, which is just another name for sugar. 

According to a 2015 review in the Journal of the American College of Cardiology, excessive fructose consumption may lead to obesity, heart disease, and diabetes

After ingestion, this compound goes straight to your liver where it’s converted to triglycerides. High levels of these fatty acids may cause weight gain, insulin resistance, cardiovascular problems, and non-alcoholic fatty liver disease. 

Another review states that fructose promotes visceral fat accumulation and affects insulin sensitivity. Surprisingly, these effects were not observed in subjects consuming glucose, or table sugar. 

Most studies, though, focused on soft drinks and processed foods, which are major sources of fructose in the modern diet. Honey is minimally processed and may improve overall health when consumed in small doses. 

Honeycomb

For instance, a study published in the Journal of Medical Food has found that honey consumption lowered total cholesterol levels by 8%, LDL (the “bad”) cholesterol levels by 11%, and inflammatory markers by 75% in just 15 days.

However, it also caused a greater increase in insulin levels than sucrose. 

It’s to you whether or not to eat honey while on the paleo diet. Weigh its potential benefits and risks and then make a decision accordingly. 

If you’re trying to reduce your cholesterol levels, there are better ways to do it — check out our step-by-step action plan for the most effective strategies to improve your blood lipids! 

What about Coffee and Alcohol?

Coffee comes from the roasted beans of the Coffee tree. As you’ve probably guessed, our hunter-gatherer ancestors didn’t start their day with a cup of java.

However, most versions of the paleo diet allow coffee in moderation

Man Drinking Coffee

A recent review published in Nutrients suggests that higher coffee intake may cause modest weight loss, especially in men. Caffeine, its primary compound, is clinically proven to reduce body fat mass, body mass index, and body weight

Other studies indicate a strong link between coffee consumption and lower rates of heart disease, cancer, liver problems, and metabolic disorders.

Furthermore, your morning cup of joe may protect against diabetes, depression, Alzheimer’s and Parkinson’s disease. 

On top of that, coffee boosts your energy levels, improves alertness, and enhances mental focus. You know how great it feels to drink a cup of lava or sip on caffeine-based workout formulas before hitting the gym. 

Coffee with Coffee Beans

Again, the decision is up to you. Whether you want to go paleo for weight loss, mass gains, or better health, coffee won’t derail your diet. On the contrary, it can bring you closer to your goals. 

Alcohol consumption is another story. Most versions of the Paleo diet allow an occasional glass of red wine or non-grain based spirits. Just try not to make a habit out of it. 

What NOT to Eat on the Paleo Diet 

Like it or not, you’ll have to give up your go-to snacks once you make the switch. The caveman diet is anything but boring. Unfortunately, it can feel restrictive. 

Sugary foods, potatoes, corn, peanuts, lentils, chickpeas, oats, and beans are all off-limits.

The same goes for processed foods, from breakfast cereals and ice cream to milk, cheese, fruit juices, soda, baked goods, and artificial sweeteners. The only sweetener allowed is stevia. 

Processed and Fatty Foods

All grains, legumes, dairy products, and vegetable seed oils are banned on the paleo diet. Dairy foods fall into a gray area, though. You’ll also need to cut out processed meats. 

Flour comes from grains, so it’s a no-no. However, you may use other types of flour in your recipes, including:

  • Almond flour
  • Cassava flour
  • Coconut flour
  • Tigernut flour
  • Sweet potato flour
  • Green banana flour
  • Chestnut flour

Luckily, you can still eat bacon and smoked or cured meats, but you’ll need to choose organic brands or prepare them at home. 

Store-bought bacon contains nitrites, nitrates, and other fillers that are off-limits on the paleo diet. Look for certified organic varieties with no sugar and nitrates to stay on the safe side. 

Potential Health Benefits of the Paleo Diet

The paleo diet may sound crazy, but it’s backed up by solid evidence. Current research confirms that eating like a caveman may protect against chronic diseases and improve overall health. 

According to a 2019 review featured in the Nutrition Journal, this eating pattern may help reduce body weight and waist circumference.

Man Eating Healthy

It also appears to be effective in the prevention and management of diabetes, arthritis, cancer, dementia, and other chronic ailments. 

As the researchers note, excess weight is a risk factor for these disorders. The paleo diet may help prevent obesity and help you get leaner, lowering your risk of chronic diseases.

However, more studies are needed to confirm these findings. 

A cohort study published in The Journal of Nutrition has identified an inverse association between the paleo and Mediterranean diets and mortality rates. These eating patterns have been shown to lower the risk of all-cause and cause-specific mortality. 

Both diets are based on unprocessed foods, especially fruits, vegetables, nuts, seeds, and fish.

Man Smiling At Food

These foods contain micro- and macronutrients that fight inflammation and oxidative stress, keep your heart healthy, and improve appetite control. 

For example, a 2013 study has found that diabetic patients who switched to the paleo diet reported greater satiety than those following a conventional diabetes diet

This eating pattern may also benefit people with multiple sclerosis, high cholesterol, elevated blood sugar, metabolic syndrome, and other conditions.

Is the Caveman Diet Right for You?

All in all, the paleo diet is nutritionally sound and has proven health benefits. Although it’s far from perfect, it emphasizes clean eating and ditches the bad stuff like sugar and deli meats.

Rich in protein, healthy fats, and complex carbs, this diet plan is popular among athletes. However, if you’re trying to make gains or boost your performance, you’ll need to make some tweaks

A drawback of the paleo diet is that it limits carbs. As an aspiring bodybuilder, you need carbs to replenish your glycogen stores, recover from training and stay energized.

Healthy vs Junk Food

While it’s true that fruits, veggies, and sweet potatoes contain carbs, it might not be enough. 

Furthermore, sports supplements, such as whey protein and recovery formulas, are off-limits on the caveman diet.

These products support muscle growth and repair, keep your immune system strong, and may improve physical performance. As an athlete, you can’t afford to stop using supplements. 

But these rules are not set in stone. It’s not like someone is watching what you eat. Our advice is to use the paleo diet for inspiration and tweak it according to your needs. 

Better yet, check out this old school bodybuilding diet and the rules of workout nutrition. Use this information along with what you already know about the paleo diet to create daily menus that align with your training goals. 

What’s your take on the caveman diet? Are there any aspects you find particularly challenging? Let us know in the comment section below!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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