There is a need for more recent research on the paleo diet and diabetes, but the evidence to date suggests that eating like a hunter-gatherer may improve insulin sensitivity. High blood pressure is a risk factor for heart disease. Some people think that the paleo diet can help keep blood pressure in check and promote heart health. An older study of 14 healthy volunteers found that following the paleo diet for 3 weeks improved systolic blood pressure.
It also decreased weight and body mass index BMI. The study did not include a control group, however, so the results are not conclusive. A study supported these early findings. Researchers compared the effects of the paleo diet with those of a diet that the Dutch Health Council recommend on 34 participants with characteristics of metabolic syndrome, a condition that increases the risk of heart disease.
Results showed that the paleo diet reduced blood pressure and blood lipid profile, both of which can improve heart health. Although initial studies suggest that the paleo diet may reduce blood pressure and support heart health, more recent and extensive studies are necessary to make any conclusions.
Followers of the paleo diet aim to eat in the way that our prehistoric ancestors did. They seek out whole, unprocessed foods and avoid processed foods, grains, legumes, and dairy.
Paleo advocates argue that our bodies are unable to process foods that emerged after the development of farming. A paleo meal plan may support weight loss, improve insulin sensitivity, and reduce blood pressure in the short term.
The results of small, initial studies support some of these health effects, but more research is necessary to confirm them. The paleo diet may not be safe for everyone, so it is best to speak to a doctor or dietitian before making significant dietary changes. For people who are interested in trying the paleo diet, the 7-day meal plan above is a good place to start.
For people with chronic inflammatory conditions, diet can have a powerful effect. Certain foods can help to reduce joint pain, stiffness, and other…. The popular low-carbohydrate, high-fat 'Paleo' diet can cause weight gain and predispose followers to diabetes, say researchers, who recommend a….
The Paleolithic, or paleo, diet includes only foods that people would have eaten in the Stone Age. It primarily focuses on meat and plant-based foods…. People become vegan for a variety of reasons, from animal welfare and sustainability to improved heart health or weight loss.
Learn how a vegan diet…. Time-restricted eating is a diet plan that requires people to limit themselves to only eating during specific hours of the day and then fasting…. The same goes for dairy, which may not have been accessible to Paleolithic humans, and legumes, which many proponents of the diet believe are not easily digestible by the body.
Keep in mind that some versions of the paleo diet are less strict than others and allow some dairy products or legumes, like peanuts, Holley says. While the paleo diet is certainly not a cure-all, it does come with some potential benefits.
There are a handful of benefits you'll potentially reap from following the paleo diet. Also, the diet is simple. But a hunter-gatherer diet can be difficult to maintain, especially long term. Because most foods are eaten plain, following the eating approach can get boring after a short time. Any evidence of its benefits is anecdotal.
If you want to try the plan with the aim of managing your blood sugar, be sure to clear it with your healthcare provider first. As with type 2 diabetes, the paleo diet may or may not be good for your heart. It comes down to how you follow the eating approach. The gist?
Talk to your doctor before trying the paleo diet for heart disease. You could lose weight following a Paleolithic diet — and quickly, depending on how strictly you adhere to eating the foods from the allowed list and how much physical exercise you add to your daily routine. On the whole, the paleo diet is not a bad choice, Holley says. It could be overwhelming to cut out a bunch of food groups all at once.
Holley suggests trying small incremental changes instead. Overall, the diet is not for everyone, but it could be helpful to some, Holley says. Before making any changes to your diet or exercise plan, be sure to speak with your physician to make sure that the changes you would like to make align with your personal health needs.
The Paleo Diet. Leave it to Harvard University's T. Chan School of Public Health to deliver an unbiased look at the research on paleo and the benefits and risks of putting the diet into practice in real life. This one, by Paleo Leap, includes 1, recipes that are gluten -free, grain-free, legume-free, sugar-free, soy-free, and corn-free.
Also free? The app, which you can download on Google Play or the App Store. Stupid Simple Paleo Tracker. You have questions — and the vast community of paleo devotees has answers.
The Paleo Solution Podcast. Topics include what to eat on paleo, how to try intermittent fasting , and tips for exercising. For more of our feel-good podcast picks, check out our article. Additional reporting by Stephanie Bucklin and Melinda Carstensen. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Paleo Diet. By Beth W.
Reviewed: November 24, These foods include dairy products, legumes and grains. Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet. The aim of a paleo diet is to return to a way of eating that's more like what early humans ate. The diet's reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as the discordance hypothesis. Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet.
This relatively late and rapid change in diet, according to the hypothesis, outpaced the body's ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today. Recommendations vary among commercial paleo diets, and some diet plans have stricter guidelines than others.
In general, paleo diets follow these guidelines. A number of randomized clinical trials have compared the paleo diet to other eating plans, such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole grains, legumes and low-fat dairy products.
These benefits may include:. However, longer trials with large groups of people randomly assigned to different diets are needed to understand the long-term, overall health benefits and possible risks of a paleo diet. Concerns or questions about the paleo diet include both food selection and the underlying hypothesis.
The primary difference between the paleo diet and other healthy diets is the absence of whole grains and legumes, which are considered good sources of fiber, vitamins and other nutrients. Also absent from the diet are dairy products, which are good sources of protein and calcium. These foods not only are considered healthy but also are generally more affordable and accessible than such foods as wild game, grass-fed animals and nuts.
For some people, a paleo diet may be too expensive. Researchers have argued that the underlying hypothesis of the paleo diet may oversimplify the story of how humans adapted to changes in diet.
Arguments for a more-complex understanding of the evolution of human nutritional needs include the following:. A paleo diet may help you lose weight or maintain your weight. It may also have other beneficial health effects. However, there are no long-term clinical studies about the benefits and potential risks of the diet. You might be able to achieve the same health benefits by getting enough exercise and eating a balanced, healthy diet with a lot of fruits and vegetables.
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