The paleo diet can increase the risk of osteoporosis because it doesn’t consume enough calcium. You may have heard a lot about the types of diets that claim to be able to lose weight, increase the body’s metabolism, or also make the body in prime condition.
Each of these well-known diets also has its own rules regarding what can be consumed, what foods to avoid, as well as how long the diet can be carried out.
One of the most popular types of diet is the paleo diet, which eats food like cavemen in ancient times.
This diet was developed by Loren Cordain, PhD, a researcher from Colorado State University. Who began conducting studies in the 1970s, citing UPMC.
“The idea is based on a diet as your ancestors ate. Very often, the foods consumed are high in protein, low in carbohydrates, and devoid of dairy and sugar,”. Explains Lisa Young, R.D., author of The Portion Teller Plan, citing Women’s Health Magazine.
Furthermore, he adds, “In addition, paleo dieters also limit their consumption of healthy plant-based proteins including nuts, some whole grains, and low-fat dairy, these are foods that have been shown to help with weight loss.”
Types of Foods That Can Be Consumed and Prohibited
Launching UPMC, the list of foods that can be consumed and foods that cannot be eaten while on the paleo diet is as follows:
- Lean meats: chicken, turkey, pork, lean beef, and buffalo/bison
- Fresh fruit
- Non-starchy vegetables: lettuce, asparagus, green beans, broccoli, cabbage, cabbage, cauliflower, spinach
- Nuts: almonds, walnuts, cashews
- Seeds, such as pumpkin and sunflower
- Vegetable oils: olive, walnut, grapeseed, and coconut oil
Types of Food that Cannot be Consumed
- Whole grains and rice: cereal, bread, pasta, bagels, crackers, or granola bars
- Starchy vegetables: potatoes, corn, corn chips, tortillas, and popcorn
- Peanut butter and processed soy products: soy milk, tofu, edamame
- Dairy products: milk, yoghurt, cheese, or ice cream
- High-fat meats: bologna, pepperoni, hot dogs, ground beef, ribs
- Sugar: soda, honey, jam or jelly, syrup, candy, cookies, sports drinks
- Processed foods: donuts, french fries, macaroni and cheese
- Salty foods: crackers, chips, pretzels, ketchup, foods containing salt
Advantages of Doing the Paleo Diet
This diet may sound extreme because there are so many types of foods that are omitted from the diet.
But it can be a healthy way to break the habit of eating a diet that is grain-based and high in refined fats and oils.
“Eliminating carbohydrates and processed foods may not be a bad idea, especially in the case of refined carbohydrates which can lead to weight gain”. Explains Adrienne Youdim, MD, associate clinical professor of medicine at the David Geffen University School of Medicine, Los Angeles, citing Everyday Health.
When you stop eating processed foods that tend to be high in calories, such as pastries, potato chips, butter, candy, and sugary drinks, this method has proven to be effective in losing weight.
In an article published in the American Journal of Clinical Nutrition in October 2015. It was shown that compared to other diets, the paleo diet provides changes in blood pressure in people who are at risk of having strokes and heart attacks.
Mark Hyman, MD, director of the Cleveland Clinic of Functional Medicine, says there is research that the paleo diet can help manage type 2 diabetes, quoted from Everyday Health.
Another study in the journal Diabetes/Metabolism Research and Review in January 2017 found that over 12 weeks. The paleo diet helped people with type 2 diabetes reduce body fat, improve insulin sensitivity, and improve blood sugar control.
Risks of Doing the Paleo Diet
While eliminating entire food groups can aid weight loss efforts. Someone on the paleo diet tends to miss out on important nutrients the body needs.
For example, some experts warn that the paleo diet can create calcium and vitamin deficiencies by not consuming dairy. Putting you at risk for osteoporosis, broken bones, or rickets.
Quoting Everyday Health, many experts are worried because the paleo diet is often interpreted as a diet that can consume many types of meat.
“Some use the paleo philosophy as an excuse for being able to eat too much meat and too little plant food,” says Hyman.
“If you’re not careful about the type of protein you eat, the diet can put you at a higher risk of cardiovascular disease,” says Dr Youdim.
Red meat, for example, which is high in saturated fat, can increase blood cholesterol levels and increase the risk of heart disease.
Because avoiding the consumption of dairy, those at risk of osteoporosis such as thin women over the age of 50 should be consulted if they want to go on a paleo diet because they will be deficient in calcium and vitamin D.
The paleo diet should also be avoided for people with chronic health conditions such as heart disease or kidney disease.
“With kidney disease, excessive protein intake can actually reduce kidney function and potentially lead to failure,”. Says Erin Dolinski, RD, a clinical dietitian specialist at Beaumont Hospital in Royal Oak, Michigan.