Paleo Diet-A Healthy Way To Fight The New Pandemics

Are we biologically identical to our Paleolithic ancestors? Do we eat the same food? Our Paleolithic ancestors were hunter-gatherers and they lived before real agriculture even existed and used to gather their own food, hunt, and fish their meat. They had slim agile bodies, were in perfect health, had no inflammations, chronic diseases, not to mention any of the emerging infectious diseases in the societies we live in after the Covid 19 pandemics.

IPCC Special Report on climate change says that food is a key factor for climate change, and we must concentrate on having a healthy food supply and sustainable food systems, so this is the key factor in fighting new pandemics and the newly emerging infectious diseases. Are we truly prepared and is the Paleo diet one of the ways to do it?

Well, the Paleo diet is just about that, living a healthy lifestyle, eliminating all the processed food that came as a result of the industrialized societies that promote obesity, heart diseases, and Diabetes, the new pandemics of the 21 century along with the Covid 19.

In public hospitals in Brazil, a study was conducted, and it showed that obese Covid 19 patients have a higher risk of ICU admission, and the risks are even greater for people suffering from diabetes and heart diseases. (1) So, this healthy diet combats the 21-century diseases (obesity, heart diseases, and Diabetes) as it sets us back in time when our ancestors lived a stress-free and healthy life being one with nature. 

Our Paleolithic Ancestors' Food

We cannot be 100 % sure what our ancestors ate in the Paleolithic period. Still, one is certain – they did not eat processed foods, packed meat, artificial dairy products, cereals, white bread, or any sugary cakes, food containing preservatives or is rich in sodium that can lead to heart diseases some types of cancers. These processed and industrialized foods are eliminated from the everyday Paleo diet, a diet that tries to recreate the diet our ancestors ate, is considered healthy, and is proven to decrease the chances of catching the new 21-century lifestyle diseases such as obesity, heart diseases, and Diabetes.

Paleo Diet Definition

Paleo diet is a shortened version of the real name of this diet (Paleolithic diet). It is a modern recreation of our ancestors' diet during the Old Stone Age and the Paleolithic period, so it is called the Caveman diet.

Some scientists believe that this diet improved our ancestors' sensory abilities brain function and decreased the size of their gastrointestinal tract (2). As per findings, it is believed that our ancestors mostly ate animals, plants (seeds, nuts, wild barley),  seafood, and insects, food rich in nutrients and fiber. They did not consume any milk products, sugary products, grains, potatoes, lentils, and soy products. 

Paleo Diet Food List

Paleo diet is considered as a diet rich in proteins, as it concentrates on meat consumption. Meat is a food rich in saturated fat, raising your cholesterol level and leading to some cardiovascular diseases. Still, one study showed positive results in improving the lipid profile in patients, so this diet is proved to be relatively safe and healthy. (3)

This diet can also lower the daily intake of dairy products and carbohydrates.

So, what food should be on your everyday list? Well, you should opt for all-natural food and this should be your priority.

So, this is the food list you should follow:

• Fish (salmon or any fish rich in Omega –3)
• Fruit (figs, strawberries, mango)
• Game animals (bison, venison) or grass-fed animals
• Vegetables ( greens, tomatoes, carrots, onions, etc.)
• Eggs
• Nuts and seeds
• Healthy oil ( flaxseed, macadamia, avocado, coconut, or olive oil as they are gathered from plants)
• Processed sweeteners (Marple syrup, raw honey, raw stevia, coconut sugar)

The grass-fed meat is recommended as it is richer in Omega – 3 fatty acids and can protect your heart. You should be careful when you buy chicken meat or eggs from your local farm, you should always check how are they raised (some farms raise them with antibiotics). Do not buy any marinated meat or cured meat that is likely to contain some sugar in it.

List Of Paleo Meat

• Pork
• Turkey
• Tuna
• Salmon
• Bacon
• Chicken
• Beef
• Cod

Fruit and vegetables are packed with so many vitamins, antioxidants, and fiber, which is why they are part of this diet. However, please bear in mind that bananas are rich in sugar content and be careful with them if you want to lose weight. Potatoes are also vegetables you should pay more attention to as they are starchy and may also increase blood sugar levels.

List Of Paleo Vegetables

• Cabbage
• Spinach
• Butternut squash
• Broccoli
• Cauliflower
• Brussels sprouts
• Sweet potatoes

List Of  Paleo Fruits

• Plums
• Citrus fruits
• Berries
• Grapes
• Peaches
• Melon
• Grapes

When it comes to nuts and seeds, peanuts are not considered paleo, as they are legumes, although they are more affordable than the other nuts.

If you want to follow it strictly this diet, there are some food you should avoid, such as:

Food To Avoid

• Salt
• Processed foods
• Legumes (peanuts, beans, lentils, tofu)
• Cereal grains
• Refined sugar
• Processed foods
• Soda & sweetened beverages
• Artificial sweeteners
• Refined vegetable oils

All Paleo dieters think that grains can cause inflammation in your body as they are composed of proteins such as lectins, phytates, and glutens that can obstruct the absorption of the other nutrients. As a  plus, grains are modern agricultural products, and our Paleolithic ancestors didn't consume them. And you know what? You should cut on your beer, as beer is produced from barley grains.

Processed food that is avoided in this diet, is again rich in refined vegetable oil, artificial sweeteners, salt, and refined sugar, the food that is the main contributor to excessive obesity and leads to high blood sugar or heart diseases.

Food Allowed In A Non-Strict Paleo Diet

If you do not follow this diet very strictly, you can consume some products even though our Paleolithic ancestors did not consume them, and some of them are rich in antioxidants such as wine for example.

So you can eat or drink:

• Some dairy products  (especially grass-fed or fermented ones and milk substitutes  such as almond milk, coconut milk, and cashew milk)
• Some alcohol products (a big no if you follow the diet strictly, but some paleo dieters are completely fine with cider as it is a gluten-free drink and the wine as it contains the antioxidant resveratrol)
• Some starchy vegetables and sugary  fruit (potatoes, beets, squash, bananas but in moderation)

Recipes For The Paleo Diet

What is great about this diet? You eat a lot of fruits, veggies, grass-fed meat,  nuts, and your sugar and salt intake is very low. But the bad side of it is that by cutting the grains and dairy products, the intake of magnesium, calcium and some fibers in your organism is so low that it can have harmful effects on your health.

Anyway, we look at the positive principles of this diet and we recommend these healthy and easy to make paleo recipes, so let's see what one day of Paleo diet will look like:

Breakfast:

Gluten-free and full of C vitamin, topped with cooked spinach this potato recipe is a real threat in the morning.

All you need is:

• 1 large slice sweet potato (1/4 inch thick)
• ½ teaspoon sliced fresh chives
• 1 large egg, fried or poached
• ⅓ cup cooked spinach

Instructions:

Bake the potato until it is fully cooked and top over it the pre-cooked spinach and fried egg. Spice it with the hot sauce. A perfect Paleo breakfast!

Lunch:

The Paleo spaghetti squash is a meal that can replace pasta and it is full of carbohydrates. You will get used to it so quickly that it will be difficult to return to the traditional pasta.

How to prepare it:

Ingredients

• For the "pasta"
  • 1 spaghetti squash
  • Salt and pepper
  • Extra virgin olive oil
  • 1 tsp dried basil
  • 1 tsp dried oregano
• For the shrimp scampi
  • 8 oz. shrimp, peeled and deveined
  • 3 tbsp butter
  • 2 cloves garlic, minced
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh parsley, chopped
  • 1 lemon
  • Salt and pepper

Instructions:

Microwave the squash for 2 – 3 minutes and cut it into two afterward using a sharp knife.

Move the seeds out, drizzle them with some olive oil, and roast them on a baking sheet for an hour. When it is poked with a fork, easily take it out from the oven.

Now it is tender inside, you can shred the contents and make strands that look like spaghetti. Of course, you can make other recipes with squash strands as well.

You should sauté the garlic in olive oil for  2 minutes. Then, you can put the shrimp inside, add all the seasonings, and cook in about 5 minutes.

When you remove it from the heat, you can add the spaghetti squash and toss it with some lemon. Put the parsley before serving.

Dinner:

Paprika Chicken Thighs with Brussels Sprouts is a healthy recipe where chicken is settled comfortably in Brussels sprouts, and the dripping gives extra garlicky flavor to it.

What ingredients you need:

• 1 lemon
• 1 pound Brussels sprouts
• 2 cloves garlic
• 4 large chicken thighs
• 4 small shallots
• 1 tbsp smoked paprika
• 3 tbsp extra-virgin olive oil
• ½ tsp. ground pepper
• ¾ tsp. salt
• 1 tsp. dried thyme

Instructions:

Preheat the oven to 450 degrees F (230 degrees C). Put the shallots, Brussels sprouts, and lemon on a baking sheet mix it with ½ lemon and sprinkle some olive oil and ¼ salt and pepper.

Make a paste out of the ½ spoon salt and the garlic. Mix it with the paprika, ¼ teaspoon pepper, 1 tbsp olive oil, and the thyme into a small pot. Spread it over the chicken thighs and put them on the baking sheet.

Roast it in the preheated oven until tender, for about 20 – 25 minutes.

Paleo Diet Benefits

When eating paleo is like eating healthy food, you start by feeling energetic in the first days and start losing weight in a few weeks. You will probably need one month to see the results and get that feeling of wellness.

Let's see how this diet is beneficial for you:

• You won't feel hungry

You will not probably feel hungry as you get the proteins from meat and vegetables and sugars and carbohydrates from the fruit.

• It prevents some diseases

It is full of antioxidants and the food you eat is anti-inflammatory, so it will help you to fight cancer or some heart diseases.

• You will avoid eating junk and fast food

You will eat made-at-home food, easy on the budget, and great for your well-being.

• You do not need to count the calories intake

It is a simple diet and you do not need the calories intake. Paleo dieters just stick to their paleolithic ancestors' food with no limits whatsoever.

• It will promote muscle growth

You will get a leaner body, especially if you start practicing weight lifting or some sport. Imagine what our ancestors looked like with developed muscles and no excessive fat.

• You will feel more energetic

With this diet, you can eat as much as you like as long as you follow the rules and eat the proper food. As you eat a lot of proteins, you will feel full throughout the day and the moment you are hungry you can get some food to feel more energized.

• Regulates the blood sugar level

If you suffer from Diabetes, you should consult your doctor before starting this diet. Still, this is one of the best diets to follow if you want to avoid getting Diabetes.

• You sleep better as the Paleo diet purifies your body

The caffeine, refined sugars, and trans fat make you feel restless, so by avoiding these foods you purify your body and cleanse off the toxins, it has a detoxifying effect and you feel lighter, more energized and you will get better sleep in a few weeks.

The body follows its own biological function by eliminating whole grains, dairy products, processed food, and promoting whole foods.

• You can use the paleo diet to lose weight

You are taking all non–natural food, so you can lose weight quickly by avoiding processed food and sugar intake. Still, it can be difficult for some people  to follow this diet as it might be restrictive as you should avoid

As it is high in protein, it reduces the level of the hormone ghrelin. It is a gut hormone that stimulates food intake. (4)

In one study, 70 women were on the paleo diet for 6 months and on average, they lost around 6,5  kilos of fat and mostly on their belly fat. (5)

Keto Diet Versus Paleo Diet

To understand the Keto diet, we should understand what ketosis is. During this metabolic state, your body creates energy from your fat instead of carbohydrates to function normally. (6)

So, If we compare it with a regular diet, we can see that the main macronutrients of this diet are fat, and the macronutrient breakdown is as follows:

• Fat: 65-90%
• Carbohydrates: less than 5%
• Protein: 10-30%

So the main purpose of this diet is to provoke the metabolic breakdown in your body.

Actually, she is similar to the Paleo diet as she promotes whole foods as well (unprocessed food). So, no processed food, sweeteners, or fatty oils.

They are also similar in eliminating all grains and legumes, keto as they are rich in carbohydrates and paleo as they were not part of our paleolithic ancestors,

They do not allow any sugary products, but paleo is more tolerable as this diet allows eating some unprocessed sugar such as raw honey or Marple syrup.

They emphasize healthy fats such as nuts, seeds and refined oils full in omega 3 (avocado and olive oil)  as they are trans fat ( processed fat) Keto emphasizes as it is based on fact, while paleo as it supports the health and the overall human well being. And especially heart health. (7)

They both promote body weight loss, but no research is made for long–term weight loss until now. Still, studies have shown positive results in short-term weight loss. (8)

Paleo promotes yoga, meditation for a total Zen moment for complete relaxation of body and spirit and there are no restrictions on the calories intake.

Keto is more restrictive,  as it restricts all the food rich in carbohydrates, including most fruits, legumes, and starchy vegetables. On the other hand, Keto encourages eating some dairy products and some soy food.

Overall, both diets are similar, but Paleo is thought to be healthier as you have more options and more food to choose that are essential for your body.

Keto is more difficult to follow and requires careful planning as well. But it has proven beneficial in some health conditions, especially in diabetes (9).

The weight loss capacity and positive effects on human health of the Paleo diet are shown in one study where improved glycemic control and several cardiovascular heart factors. (10)

Conclusion

Paleo diet (Paleolithic or Caveman diet) is a modern recreation of our ancestors' diet during the Old Stone Age and the Paleolithic period. It includes eating whole foods, all-natural and not processed food. You should avoid eating food such as grains, dairy products, legumes, refined sugar, and artificial sweeteners.

It is proven to be healthy and beneficial in losing weight and improving some health conditions such as diabetes, cardiovascular diseases, and blood pressure. The Keto diet is proven to be very effective for people who have Diabetes.