Download Part 1. The Paleo Diet – What is it? FACT: There was not one Paleo

Acknowledgement: this article appears on the Dietitians Association of Australia website,
www.daa.asn.au
There is debate whether the Paleo Diet is truly healthy or not. Palaeolithic diets were first suggested
in 1985 on the basis that current day chronic metabolic disorders have resulted from a gene-culture
mismatch and the human body’s inability to adapt from Palaeolithic times. Yet there are multiple
examples suggesting that this is simply not true.
Part 1. The Paleo Diet – What is it?
The Palaeolithic period is a period of human history extending from approximately 2.5 million to
approximately 10,000 years ago. Early in this period, people ate primarily vegetables, fruit, nuts,
insects, roots, and meat, which varied depending on season and availability. Scavenging and
gathering food eventually lead to hunting larger animals. The diet tended to be higher in protein, lower
in fat but with more essential fatty acids, and was lower in sodium and higher in fibre. However, it is
incorrect to suggest that the carbohydrate content was low. Instead, carbohydrate came from other
food sources and there was a wide range in the level of consumption which was based on location
and season.
FACT: There was not one Paleo Diet
Modern lifestyles mean that we spend most of our day-light hours at work, rather than hunting and
gathering. Most of our food is hunted down between the aisles and gathered in a large shopping
trolley! It is simply not possible to find the appropriate foods (the variety or the type of food) in the
modern era to match the Paleo Diet of the past. Furthermore, research has shown that a 9.3%
increase in income is needed to achieve nutrient targets (except calcium) and consumers typically
had trouble making the large dietary changes necessary to follow the Paleo Diet.
FACT: The Paleo Diet is expensive and hard to sustain
Agriculture came only approximately 12,000 years ago, so individuals and whole communities in
Palaeolithic times worked together to hunt, gather and then cultivate crops. This new period is termed
the Neolithic era and although the change in diet was not sudden, there is evidence from this period
that humans continued to evolve and at a more accelerated rate than during the Palaeolithic period.
Gene studies of this period indicate starch consumption (from genes that code for amylase production)
and milk consumption (from genes that code for lactase which is persistent after weaning and into
adult years) which could have only occurred after humans had developed dairy practices.
FACT: People kept changing and adapting after the Paleo period.
We ate starchy foods and drank milk.
Although the food types and quantities suggested in the Australian Dietary Guidelines (ADGs) differ
from Palaeolithic dietary patterns, many of the same fresh choices are emphasised. Unfortunately, we
know many Australians do not eat the recommended two serves of fruit or five serves of vegetables
each day. So many people are eating less than our ‘cavemen’ ancestors consumed, and a much
narrower selection of the food types than was consumed during these periods. The most recent
dietary survey suggests that only 5.5% of Australian adults have adequate daily intake of fruit and
vegetables while more than 40% of energy is derived from ‘extra’ or ‘discretionary’ foods and drinks
that provide very little nutritional value.
FACT: Most Australians need to eat more fruit and vegetables
and less ‘extra’ foods – but this need not be Paleo.
In summary, the precise diet consumed by Palaeolithic man would be difficult to replicate today. Any
modern reconstruction of the diet is more likely to be based on ‘fashion’ than science. While the ADGs
are based on strong evidence from more than 55,000 studies, a Palaeolithic diet has been studied in
very few people and not over the long term.
Part 2. The Modern Paleo Diet
Although replacing processed ‘extra’ or ‘discretionary’ foods with whole foods is sensible and
emphasised in the Australian Dietary Guidelines (ADGs), there has been criticism directed at the
Paleo diet. Excluding whole food groups is not wise, and strict followers may risk falling short on key
nutrients. The Paleo diet encourages foods high in protein to substitute for many carbohydrate food
choices and this is not only controversial, but incorrectly glorified as being advantageous for health.
Dairy foods, grains, legumes and some processed oils recommended in the ADGs are excluded from
the Paleo diet. These foods contain beneficial nutrients, and are high satiety food choices.
There is evidence that from about 30,000 years ago, people
ate both grains and legumes.
The Pros and Cons of ‘Going Paleo’
PROS
CONS
Fruit and Vegetables
x
The diet emphasises fruit and
vegetable consumption and this
benefits many Australians by
providing vitamins, minerals and
fibre.
x
Legumes are also an excellent source of fibre; they are high in
protein and have great satiating value. There is no reason that these
should be excluded from the diet.
Fats
x
The diet emphasises some good
x
fats like avocado and nuts.
The diet promotes oil and butter – both are sources of saturated fat. In
Australia, this is concerning, since a diet high in saturated fat is a risk
factor for heart disease, our nation’s biggest killer. The research does not
yet support including these foods routinely as a source of fat in the diet.
Meat
x
Meat, especially red meat, is a
rich source of protein, iron, zinc
and vitamin B12; all of which are
essential for maintaining optimum
health.
x
x
x
While a balanced amount of meat is good for our health, excess meat
may be problematic.
Fatty choices of processed meats have been linked with cancer risk,
particularly colon cancer.
If more meat is consumed by everybody, the sustainability of providing
these foods would need to be considered due to the environmental
impact of raising animals over growing plant crops.
Grains and Grains-Based Foods
x
There is insufficient evidence to
support claims that all grains and
grain-based foods
should be excluded from the diet
of healthy Australians.
x
x
x
Grain foods are an important energy source for our brain and muscles
and they provide essential vitamins, fibre and satiety value in the diet.
There is strong evidence that a diet high in whole grains is associated
with lower body mass index, smaller waist circumference, and reduced
risk of being overweight and that a diet high in whole grains
and legumes can help reduce weight gain; and that significant weight loss
is achievable with energy-controlled diets that are high in cereals
and legumes.
These carbohydrate foods are fuel to the probiotic (helpful) bacteria in our
gut and are critical for a healthy digestive tract.
Dairy Foods
x
There is insufficient evidence to
support claims that all dairy foods
and alternatives
should be excluded from the diet
of healthy Australians.
x
Dairy foods are an important source of calcium, and also protein, Vitamin
B12 and riboflavin (Vitamin B2). We know that most Australians do not
get enough calcium which is important to build strong bones and teeth.
Dairy is also a pleasurable food choice with a wide range of options
available. Avoiding dairy foods is a difficult choice and places limits on
what can be cooked at home and eaten when eating out.
What does the research say?
Seven studies from 2006-2013 have examined the effects of a Palaeolithic type diet. Overall, when
these studies have reported beneficial effects in blood pressure levels, blood cholesterol and
triglycerides, it must be recognised that these positive changes were not independent of weight loss.
Therefore, we cannot say that improvements to blood, cholesterol and triglycerides are a result of the
diet since this is exactly what should happen when you lose excess body weight. There are problems
with the dietary methodology in these studies, no long-term follow-up to assess compliance, or
acceptability of the diet or weight maintenance effects.
There are simply not enough good quality studies to suggest a
Paleo diet is advantageous.
The modern Paleo diet has been tested in very few people and only over the short term. While the
emphasis on fruit and vegetables, and high- quality food choices rather than processed options is a
positive feature, the diet fails to provide all nutrients as per current recommendations and excludes
foods and whole food groups.
Part 3. Is The Paleo Diet Right For Australians?
Many Australians are overweight, and are seeking options for weight loss. Accredited Practising
Dietitians (APDs) adapt the current Australian Dietary Guidelines (ADGs) to assist individuals with
weight loss, considering their lifestyle, food preferences, food availability, economic factors and their
current health status. A diet written in a magazine or a book cannot provide this level of expert,
tailored advice.
The Palaeolithic diet is being promoted by celebrities who have
no responsibility in terms of providing individual diet or health
advice.
While the Paleo diet focuses on fresh foods, there is too much emphasis on protein foods for most
people. It is rare that individuals need more than 1g of protein per kilogram of lean body mass and
currently most Aussies eat double this recommendation. The focus in Australia should be on getting
enough high iron food choices in our diets, because while we all seem to get enough protein, there
are some key population groups (mostly girls and young women) who do not get enough iron.
Carbohydrate foods provide essential nutrients and fibre, and
are an important fuel for the helpful bacteria that live in our
gut.
The Paleo diet may be too low in carbohydrate for some people, for example those who regularly
participate in exercise and sport. For people with pre-existing conditions like diabetes mellitus,
following this sort of plan can be particularly problematic as the risks to kidney health from consuming
more protein is uncertain, especially over the longer term. Carbohydrate foods are used in therapeutic
diets for diabetes to help maintain blood sugar levels within a tight range. Demonising
carbohydrate foods can therefore be misleading, because although foods are often grouped together
as carbohydrates, there is a great deal of variety between the food types. Carbohydrate foods provide
essential nutrients, fibre and are an important fuel for the helpful bacteria that live in our gut. The
bacteria, or probiotics, are now known to help with prevention of bowel disease.
It is important to remember though that no one who lived in the
Palaeolithic era actually consumed coconut oil as they had no
means of extracting and refining it!
Foods high in fats such as avocados, nuts, and eggs are often suggested as part of a modern day
Paleo diet and these foods are supported by the ADGs. Other fats, like butter and coconut oil are also
suggested by the proponents of the Paleo diet as they believe the fats to be more ‘natural’. It is
important to remember though that no one who lived in the Palaeolithic era actually
consumed coconut oil as they had no means of extracting and refining it! It is also unlikely that
any fat spread was eaten or used in cooking. The regular use of coconut oil and butter are not
supported by current day diet and nutrition advice, and could be problematic for those who are
carrying weight and for those in a risk category for cardiovascular disease. See DAA’s Smart Eating
for You fact sheets for more information:
x
x
x
Saturated fats
Coconut Oil
What type of fat is good for my heart?
Australians are proving to be champions of weight gain, and although rates of disease are catching up
on us, our life expectancy is far longer than that of a Paleo man! The secret to combating weight
gain and chronic disease is understanding that certain foods are needed each day for good health
and whole food groups shouldn’t be excluded. What we all need to review is the frequency of ‘extra’
or ‘discretionary’ foods that we eat. This is true across the lifecycle, from very young children who
need better food choices to achieve optimum growth, through to their grandparents who need nutrient
rich eating patterns for longevity.
To find out what you should be eating from each of the food groups for your age and gender, refer to
the Australian Dietary Guidelines and see an Accredited Practising Dietitian for individual advice
that is right for you.