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Review of the Paleo Diet: Advantages and Disadvantages

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

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Review of the Paleo Diet: Advantages and Disadvantages

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  1. Review of the Paleo Diet: Advantages and Disadvantages By Michaela M. Phillips

  2. 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 non-atherogenic

  3. U.S. News and World Report

  4. U.S. News and World Report

  5. Benefits • Higher consumption of fruits and vegetables • Increased satiety • Improved blood glucose • Improved lipid profiles • Reduced homocysteinelevels • Lack of evidence of osteoporosis in hunter-gatherer societies • Reduced hypertension

  6. Disadvantages • Increased consumption of protein • Increased fat in the diet • Exclusion of grains and legumes • Exclusion of dairy • Sustainability

  7. Increased Protein • 38% compared to 10-35% recommended • Cordain • Improves blood lipid profile • Medical evidence: Too much protein can overload the kidneys

  8. 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

  9. 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

  10. 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

  11. Sustainability • Consumption of large amounts of animal product increases carbon footprint • Patient centered care – some clients may not be successful eliminating certain foods

  12. 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

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