Have you ever realized that tacking on the word “diet” after some word or phrase instantly makes it more attractive? More promising? Kind of like a mystery – “could this really work?” Even when I hear titles like “the celery juice diet,” my brain instantly wants to know more. WHAT about this particular diet will fix me? After reading The Paleo Diet by Loren Cordain, Ph.D., I have a few thoughts I would like to share on what this diet looks like from a nutrition perspective. The idea came from the fact that we should be eating what our hunter-gatherer ancestors ate. However, just like the food we grow, we as humans have adapted as well. The 7 key principles of the Paleo Diet according to Cordain are as follows:
- Eat a relatively high amount of animal protein compared to that in the typical American diet.
- Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.
- Eat a large amount of fiber from nonstarchy fruits and vegetables.
- Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
- Eat foods with a high potassium content and a low sodium content.
- Eat a diet with a net alkaline load.
- Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.
I will go through each one and provide some insight – mostly from what I’ve learned in pursing an undergraduate degree in Nutrition & Dietetics and half of a Master’s Degree in Medical Dietetics and Dietetic Internship.
1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
First of all, this is just not a correct statement. Americans already consume an average of 90 grams of protein a day, which is on the higher end. YES, our bodies need protein to function and to build muscles. An adequate amount is necessary. A statement in Cordain’s book claims that it is impossible to overeat pure protein. But excess protein can be detrimental to your kidneys (which filter extra protein), can cause dehydration, or it will be stored as fat. Protein in a meal or snack is important because it will help you feel full/satisfied, AND we do need it. However, I believe it should be moderately consumed. The current recommendations for the average person is to eat 0.8 grams of protein per kilogram of body weight (take your weight in pounds and divide by 2.2, then multiply by 0.8 = that is roughly how much protein you need in a day). Also, as The Paleo Diet fails to mention, eating non-animal sources of protein is great too – milk, yogurt, cheese, edamame, lentils, chickpeas, beans, etc.
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.
We need carbs!! Carbohydrates are our primary source of energy in the body. What are carbs? (bear with me) Bread, pasta, cereal, and fruits and vegetables. I won’t go in depth, but Cordain thinks that grains are the worst and I believe he is wrong. Yes, if you are going to eat grains, try to choose whole grains for the extra vitamins, minerals, and fiber, but these foods are rich in vitamins and minerals, and provide the fuel our bodies need.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables.
I don’t really have anything negative to say about this one. Fiber is the BEST. Foods high in fiber are your friend. Fiber consumption can assist in weight control because it promotes fullness after eating, decreases constipation, and can lower LDL cholesterol levels (which is the bad cholesterol). It is found it fruits, veggies, and yes, whole grains. If you are going to eat cereal for breakfast, choose a bran cereal or one with at least 3-5 grams of fiber per serving. Or whole wheat grain bread instead of white. There’s more than one way to get this into your diet – get creative, and choose foods that you enjoy.
4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
I can already tell that an RD didn’t write this book, because he commonly names foods as “good” and “bad,” and dietitians often avoid these strong terms in regards to food. Yes, I would agree that trans fats (can be found in processed foods) aren’t healthy for our bodies, and that we should try to keep our saturated fat intake (found in red meat, butter, coconut oil) as low as possible. However, if we label these foods as “bad,” then eating them can increase feelings of guilt, and we never want that. We should try to eat healthier fats, as stated above. One reason these types of fats are important is because, when they replace those saturated fats in our diet, they play a role in decreasing our risk of heart disease. Examples of healthy fats include olive oil, nuts, seeds, and fatty fish.
5. Eat foods with a high potassium content and a low sodium content.
It is true that too much salt in the diet can increase your risk of high blood pressure, stroke, and kidney problems. Also, it can be surprising to see the amount of sodium on packaged pre-made foods. Potassium intake has been shown to somewhat decrease blood pressure. This mineral can be found in fruits and vegetables (just more evidence that eating more fruits and vegetables is a good idea).
6. Eat a diet with a net alkaline load.
I agree with this one. It is important to eat a mostly alkaline diet to keep the body’s pH level higher. Otherwise the body has to work too hard to bring the pH level up, which puts stress on the kidneys. Examples of foods that are more alkaline include fruits, vegetables, and egg whites. Acidic foods are most dairy foods, meats, and some grains.
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.
I think this last principle is great. Phytochemicals are compounds in plant foods that play a role in preventing diseases. Examples of phytochemicals are flavonoids (found in fruits, veggies, nuts, seeds, and tea), which have been shown to reduce heart disease risk and death. Vitamins and minerals help our bodies function (our eyes, blood, bones, etc). And how do we get these? Eat from all the food groups! Antioxidants are species in the body that fight reactive species in the body, which are thought to contribute to aging and the development of diseases such as cancer, heart disease, and rheumatoid arthritis. Antioxidants are in foods such as berries, nuts, dark chocolate, and veggies.
If someone came up and told me they were on the Paleo Diet, I wouldn’t necessarily be alarmed. However, I don’t ever recommend eliminating whole food groups. Remember, that it is possible to consume too much protein and go easy on yourself if you eat less healthy foods sometimes. Keep in mind that the word “diet” often implies that this food plan is temporary. Our goals for health should focus on long-term implementations; on how can we be healthier for the rest of our lives.
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