Should i eat paleo

This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is a point of controversy in the scientific community. In fact, lots of research supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron.

Processed foods are full of the rest of the no-no's on the paleo diet: refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn't eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease. There is some disagreement, however, over vegetable oils and artificial sweeteners. The American Heart Association recommends consuming corn, safflower and canola oils, but paleo plans say these are "not allowed" because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed.

The U. Food and Drug Administration FDA condones artificial sweeteners as safe to consume, but they are not allowed on paleo since they are a man-made, processed food.

Plus, although artificial sweeteners lower calories in food, research shows they can still cause us to crave sweets and that they can be harmful to our gut bacteria. A strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream, and cheese.

However, some paleo dieters say dairy is OK, especially if it is grass-fed because grass-fed butter, for example, has more omega-3s. Fermented dairy products like kefir are also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns paleo dieters have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitute non-dairy products made with coconut milk, almond milk, and cashew milk.

This is a gray area. Sugary fruits and starchy vegetables potatoes, squash, beets can spike your blood sugar more than berries and spinach. That's why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts. Alcohol is a no-no if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten.

But, good news for cider-lovers: most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol, but sorry chardonnay lovers, white wine is technically not allowed.

Below is a sample day of what paleo eating might look like:. This is a brief guide to following the paleo diet, but EatingWell doesn't believe in being so restrictive. Eating some of the "no" foods like whole grains, dairy and legumes is necessary to add important nutrients to your diet.

If you're interested in the paleo diet plan but don't think you want to be so strict, you don't have to be all-or-nothing with your approach. Consider adopting some eating patterns from paleo and skipping the ones that don't work for you. For example, try just eating more fruits and vegetables and cutting down on added sugars. If you feel unsure about grains or dairy, talk to your doctor or a registered dietitian to determine what's best for your body.

Lainey Younkin, M. Updated October 26, Pin FB More. Medically Reviewed. Editorial Sources and Fact-Checking. American Journal of Clinical Nutrition. October Triglycerides and Heart Health. My Cleveland Clinic. Is the Paleo Diet Safe? UC Davis Health. June 10, Saturated Fat. American Heart Association. March 24, European Journal of Clinical Nutrition. April January Diabetes, Heart Disease, and You. Hidden danger : Dairy restriction can lead to deficiencies in calcium and vitamin D, which are critical to bone health.

Hidden danger : Consuming the Paleo Diet-recommended amount of saturated fats can increase the risk of kidney and heart disease, as well as certain cancers. Hidden danger : Past and current research suggests that a heightened level of high fat meat and saturated fat can increase LDL bad cholesterol and the risk of bowel cancer. On a Paleo diet, saturated fat intake can approach upwards of 50 grams per day. While those living millions of years ago may have gotten by on this diet, evolution has altered our genetic makeup and how we digest food.

A professional dietitian can help to ensure the most appropriate plan for you and your unique lifestyle. Her work in eating disorders includes a six month fellowship at NewYork- Presbyterian Hospital and New York Psychiatric Institute, employment as a dietitian on the inpatient eating disorder unit at NewYork-Presbyterian Hospital, and now as a dietitian at Walden Behavioral Care since October She also has a private practice.

The Walden Blog is meant to represent a broad variety of opinions relating to eating disorders and their treatment. Comments are welcome, but respect for the opinions of others is encouraged. Learn More.