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Review of the Paleo Diet:
Advantages and Disadvantages
By
Michaela M. Phillips
Introduction
• Paleolithic hunter gatherer societies’ eating habits
• Examined through bone studies, gut size, foraging data,
enzyme activity and other anthropological means
• Food allowed in the Paleo diet includes meat, fish, shellfish,
fruits, vegetables, tubers, eggs and nuts
• Excludes grains, legumes, dairy, salt, sugar and refined fats
• Major proponent: L. Cordain from the Health and Fitness
department, University of Colorado
• Major Publication: Original Communications-The paradoxical
nature of hunter-gatherer diets: Meat-based, yet nonatherogenic
U.S. News and World Report
Paleo Diet
Recommended
Women
Men
21-40: 2,400
41-60: 2,200
61+: 2,000
Calories
2,200
21-25: 2,000
26-50: 1,800
51+: 1,600
Total Fat
39%
20%-35%
Saturated
7%
Less than 10%
Trans
0%
N/A
Total Carbohydrates
23%
45%-65%
Sugars
(total except as noted)
N/A
N/A
U.S. News and World Report
Paleo Diet
Recommended
Women
Men
42.5 g.
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein
38%
10%-35%
Sodium
726 mg.
Under 2,300 mg., under 1,500 mg. for 51+
Potassium
9,062 mg.
At least 4,700 mg.
Calcium
691 mg.
19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12
17.6 mcg.
2.4 mcg.
Vitamin D
0 mcg.
15 mcg.
Fiber
Benefits
•
•
•
•
•
•
Higher consumption of fruits and vegetables
Increased satiety
Improved blood glucose
Improved lipid profiles
Reduced homocysteine levels
Lack of evidence of osteoporosis in huntergatherer societies
• Reduced hypertension
Disadvantages
•
•
•
•
•
Increased consumption of protein
Increased fat in the diet
Exclusion of grains and legumes
Exclusion of dairy
Sustainability
Increased Protein
• 38% compared to 10-35% recommended
• Cordain
– Improves blood lipid profile
• Medical evidence: Too much protein can
overload the kidneys
Increased Fat
• 39% compared to the 35% recommended
• Cordain claims the type of fat consumed has
more unsaturated fat
• Farmed animals may contain more saturated
fat
http://esciencenews.com/articles/2012/11/14/pig.genome.offers.insights.feistiest.farm.animals
Exclusion of Grains and Legumes
• Björck et Al. (2012), in the HEALTHGRAIN project
– Consumption of whole grains was protective against
cardiovascular disease and type 2 diabetes
– Evidence was not consistent with regard to weight loss
and measures of adiposity
• Venn et Al. (2004)
– Consuming about 3 servings a day of whole grains
could decrease risk of type 2 diabetes by 20-30%
– Grains are protective against type 2 diabetes and CVD
– Grains are less effective in weight loss
Exclusion of Dairy
• Österdahl et Al. (2007)
– Lower intake of calcium in three week study of
people on the Paleo diet
• Cordain cited lack of evidence of osteoporosis
in hunter-gatherer societies suggests that this
population was sufficient in calcium intake
Sustainability
• Consumption of large amounts of animal
product increases carbon footprint
• Patient centered care – some clients may not
be successful eliminating certain foods
Conclusion
• In practice, the diet is not sustainable for
everyone
• For those within normal weight range:
Mediterranean diet that includes grains and
legumes is preferrable
• For obese population
– Short term use for weight loss, if feasible and
sustainable for the client