If a caveman didn't eat it, neither should you!
The paleo diet derives principles from our ancestral life of hunters and gatherers where the diet allows you to consume foods that were eaten by humans, millions of years ago during the Stone Age (Qiu et al., 2014). It eliminates processed and high-fat foods and focuses on consuming unprocessed whole foods, like grass-fed meat, free-range poultry, wild fish, root vegetables, berries and nuts and seeds. The diet avoids the consumption of refined sugars, dairy, grains and legumes in order to gain the right amount of fibre, minerals and vitamins through a regular eating pattern.
The food being consumed is said to aid in the control of insulin sensitivity, improvement of gut health, reduce the amount of negative inflammation and thus increase nutrient absorption (Hou, Lee & Lewis, 2014).
Despite the paleo lifestyle cutting out almost all carbohydrates and refined sugars, the paleo diet allows individuals to maintain the right amount of carbohydrates in the body through the consumption of nuts and berries, etc. This goes hand in hand with the fat being consumed through the diet as well. Where the fat is beneficial to the human body and much easier to digest rather than the carbohydrates derived from bread and pasta. The paleo diet incorporates many of these healthy fats like; olive oil, avocados, coconut oil, and much more (Masharani et al., 2015).
The diet tries to maintain a healthy ratio between omega 3 and omega 6 fatty acids. the lifestyle decreases the amount of pro-inflammatory omega 6 fatty acid which can be found in nuts, seeds and grass-fed meat. While it increases the amount of anti-inflammatory omega 3 fatty acids which are found in seafood, fish, fish oil, etc (Tarantino, Citro & Finelli, 2015).
The paleo lifestyle promotes a minimal stress life which balances the levels of cortisol within the body and this benefits the bodies immunity, blood pressure, fertility, mood and sex drive. Getting enough sleep is a very important element in living a healthy lifestyle, where the paleo lifestyle follows getting 8 hours of sleep a night without any blue screen emissions (phones and laptops), which can disrupt peoples sleeping patterns (Orenstein, 2018).
The role of the Australian dietary guidelines is to use the best scientific evidence and monitor the general populations eating patterns and reduce the risk of diet-related conditions and chronic disease.
According to the Australian dietary guidelines, Australians need to consume more vegetables, legumes, beans, fruits, whole foods, fish, seafood, free-range poultry, etc. Whereas it is said that Australians need to consume less starchy vegetables, refined food, high-fat dairy, processed foods, etc. This alines with the paleo diet guidelines, which entails that the paleo diet will be beneficial to the Australian population and can also reduce the risk of chronic disease ("About the Australian Dietary Guidelines | Eat For Health", 2018).
The paleo diet recommends 20-40% of our energy should be derived from carbohydrates ("Carbohydrate | Nutrient Reference Values", 2018), however, the ADG recommends that 45-65% of energy should be obtained (Renee, 2018).
The content of energy derived from protein and iron recommended by the paleo diet is 19-35% (Renee, 2018). Whereas the ADG recommends 15-25% of our energy to be taken from protein and iron ("Protein | Nutrient Reference Values", 2018), ("Iron | Nutrient Reference Values", 2018).
Fats should provide 28-47% of the energy to humans (Renee, 2018), whereas the ADG states that 20-35% of the human bodies energy should come from fats ("Fats: Total fat & fatty acids | Nutrient Reference Values", 2018).
Due to there being any high-fat dairy within the paleo diet, there is no energy recommendation and thus would not meet the standard of the ADG.
Women need to consume on average 9800 kilojoules per day and men need to consume 12,700 kilojoules per day ("Nutrition guidelines | Australian Healthy Food Guide", 2018). this cannot be achieved with the paleo diet as the nutrient requirements for a healthy lifestyle are not met.
The paleo diet follows the ADG requirements towards the types of food being consumed, however, the content of food being consumed is not followed. The paleo lifestyle can be recommended, but should it be followed strictly by the book? not necessarily.
REFERENCES
About the Australian Dietary Guidelines | Eat For Health. (2018). Retrieved from https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines
Brown, W., & Ball, K. (2018). Retrieved from https://www.heartfoundation.org.au/images/uploads/publications/physical-activity-and-energy-balance.pdf
Carbohydrate | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/carbohydrate
Cordain, L. (2018). [duplicate] The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. Retrieved from http://www.citeulike.org/group/5175/article/2775227
Fats: Total fat & fatty acids | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/fats-total-fat-fatty-acids
Hou, J., Lee, D., & Lewis, J. (2014). Exam 1: Diet and Inflammatory Bowel Disease: Review of Patient-Targeted Recommendations. Clinical Gastroenterology And Hepatology, 12(10), e101-e102. doi: 10.1016/j.cgh.2014.08.001
Iron | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/iron
Masharani, U., Sherchan, P., Schloetter, M., Stratford, S., Xiao, A., & Sebastian, A. et al. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European Journal Of Clinical Nutrition, 69(8), 944-948. doi: 10.1038/ejcn.2015.39
Nutrition guidelines | Australian Healthy Food Guide. (2018). Retrieved from http://www.healthyfoodguide.com.au/resources/nutrition-guidelines
Orenstein, B. (2018). Paleo Diet 101: Beginner’s Guide of What to Eat and How It Works | Everyday Health. Retrieved from https://www.everydayhealth.com/diet-nutrition/the-paleo-diet.aspx
Protein | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/protein
Qiu, Z., Yang, Y., Shang, X., Li, W., Abuduresule, Y., & Hu, X. et al. (2014). Paleo-environment and paleo-diet inferred from Early Bronze Age cow dung at Xiaohe Cemetery, Xinjiang, NW China. Quaternary International, 349, 167-177. doi: 10.1016/j.quaint.2014.03.029
Renee, J. (2018). The Macro Ratio for the Paleo Diet. Retrieved from http://livehealthy.chron.com/macro-ratio-paleo-diet-8101.html
Tarantino, G., Citro, V., & Finelli, C. (2015). Hype or reality: should patients with metabolic syndrome-related NAFLD be on the Hunter-Gatherer (Paleo) diet to decrease morbidity?. Journal Of Gastrointestinal And Liver Diseases, 24(3). doi: 10.15403/jgld.2014.1121.243.gta
The food being consumed is said to aid in the control of insulin sensitivity, improvement of gut health, reduce the amount of negative inflammation and thus increase nutrient absorption (Hou, Lee & Lewis, 2014).
Despite the paleo lifestyle cutting out almost all carbohydrates and refined sugars, the paleo diet allows individuals to maintain the right amount of carbohydrates in the body through the consumption of nuts and berries, etc. This goes hand in hand with the fat being consumed through the diet as well. Where the fat is beneficial to the human body and much easier to digest rather than the carbohydrates derived from bread and pasta. The paleo diet incorporates many of these healthy fats like; olive oil, avocados, coconut oil, and much more (Masharani et al., 2015).
The diet tries to maintain a healthy ratio between omega 3 and omega 6 fatty acids. the lifestyle decreases the amount of pro-inflammatory omega 6 fatty acid which can be found in nuts, seeds and grass-fed meat. While it increases the amount of anti-inflammatory omega 3 fatty acids which are found in seafood, fish, fish oil, etc (Tarantino, Citro & Finelli, 2015).
The paleo lifestyle promotes a minimal stress life which balances the levels of cortisol within the body and this benefits the bodies immunity, blood pressure, fertility, mood and sex drive. Getting enough sleep is a very important element in living a healthy lifestyle, where the paleo lifestyle follows getting 8 hours of sleep a night without any blue screen emissions (phones and laptops), which can disrupt peoples sleeping patterns (Orenstein, 2018).
The role of the Australian dietary guidelines is to use the best scientific evidence and monitor the general populations eating patterns and reduce the risk of diet-related conditions and chronic disease.
According to the Australian dietary guidelines, Australians need to consume more vegetables, legumes, beans, fruits, whole foods, fish, seafood, free-range poultry, etc. Whereas it is said that Australians need to consume less starchy vegetables, refined food, high-fat dairy, processed foods, etc. This alines with the paleo diet guidelines, which entails that the paleo diet will be beneficial to the Australian population and can also reduce the risk of chronic disease ("About the Australian Dietary Guidelines | Eat For Health", 2018).
The paleo diet recommends 20-40% of our energy should be derived from carbohydrates ("Carbohydrate | Nutrient Reference Values", 2018), however, the ADG recommends that 45-65% of energy should be obtained (Renee, 2018).
The content of energy derived from protein and iron recommended by the paleo diet is 19-35% (Renee, 2018). Whereas the ADG recommends 15-25% of our energy to be taken from protein and iron ("Protein | Nutrient Reference Values", 2018), ("Iron | Nutrient Reference Values", 2018).
Fats should provide 28-47% of the energy to humans (Renee, 2018), whereas the ADG states that 20-35% of the human bodies energy should come from fats ("Fats: Total fat & fatty acids | Nutrient Reference Values", 2018).
Due to there being any high-fat dairy within the paleo diet, there is no energy recommendation and thus would not meet the standard of the ADG.
Women need to consume on average 9800 kilojoules per day and men need to consume 12,700 kilojoules per day ("Nutrition guidelines | Australian Healthy Food Guide", 2018). this cannot be achieved with the paleo diet as the nutrient requirements for a healthy lifestyle are not met.
The paleo diet follows the ADG requirements towards the types of food being consumed, however, the content of food being consumed is not followed. The paleo lifestyle can be recommended, but should it be followed strictly by the book? not necessarily.
REFERENCES
About the Australian Dietary Guidelines | Eat For Health. (2018). Retrieved from https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines
Brown, W., & Ball, K. (2018). Retrieved from https://www.heartfoundation.org.au/images/uploads/publications/physical-activity-and-energy-balance.pdf
Carbohydrate | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/carbohydrate
Cordain, L. (2018). [duplicate] The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat. Retrieved from http://www.citeulike.org/group/5175/article/2775227
Fats: Total fat & fatty acids | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/fats-total-fat-fatty-acids
Hou, J., Lee, D., & Lewis, J. (2014). Exam 1: Diet and Inflammatory Bowel Disease: Review of Patient-Targeted Recommendations. Clinical Gastroenterology And Hepatology, 12(10), e101-e102. doi: 10.1016/j.cgh.2014.08.001
Iron | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/iron
Masharani, U., Sherchan, P., Schloetter, M., Stratford, S., Xiao, A., & Sebastian, A. et al. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European Journal Of Clinical Nutrition, 69(8), 944-948. doi: 10.1038/ejcn.2015.39
Nutrition guidelines | Australian Healthy Food Guide. (2018). Retrieved from http://www.healthyfoodguide.com.au/resources/nutrition-guidelines
Orenstein, B. (2018). Paleo Diet 101: Beginner’s Guide of What to Eat and How It Works | Everyday Health. Retrieved from https://www.everydayhealth.com/diet-nutrition/the-paleo-diet.aspx
Protein | Nutrient Reference Values. (2018). Retrieved from https://www.nrv.gov.au/nutrients/protein
Qiu, Z., Yang, Y., Shang, X., Li, W., Abuduresule, Y., & Hu, X. et al. (2014). Paleo-environment and paleo-diet inferred from Early Bronze Age cow dung at Xiaohe Cemetery, Xinjiang, NW China. Quaternary International, 349, 167-177. doi: 10.1016/j.quaint.2014.03.029
Renee, J. (2018). The Macro Ratio for the Paleo Diet. Retrieved from http://livehealthy.chron.com/macro-ratio-paleo-diet-8101.html
Tarantino, G., Citro, V., & Finelli, C. (2015). Hype or reality: should patients with metabolic syndrome-related NAFLD be on the Hunter-Gatherer (Paleo) diet to decrease morbidity?. Journal Of Gastrointestinal And Liver Diseases, 24(3). doi: 10.15403/jgld.2014.1121.243.gta
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