Yellow light foods are to be approached with caution. Slow down and think before you eat these foods.
Legumes such as beans, lentils and peanuts are considered by many as non-Paleo foods. However, evidence suggests that some of our Stone Age ancestors did eat legumes 32. So, if you can tolerate legumes, decide for yourself whether you want to omit or include them in your diet. Legumes are terrific sources of protein that also contain various types of fibers, vitamins such as folate and minerals. And research has shown that a meal containing legumes increased levels of cholecystokinin – a digestive hormone that helps suppress appetite – twice as much as a legume-free meal 33.
Tips for cooking legumes: Soak them overnight, discard the water and cook them thoroughly in a pressure cooker or slow cooker.
Caution: If you suffer from inflammatory bowel conditions, you may want to go easy on legumes especially during the acute phase. You can then proceed to eliminate all legumes from your diet for 30 days and then re-introduce one type of legume at a time to determine your level of tolerance.Milk
Milk and dairy products are on the no-no Paleo list because our ancestors didn’t consume these products. But Paleo re-enactment isn’t the goal of the Paleo diet – the aim of this lifestyle is all about improving health and keeping diseases at bay by encouraging the consumption of minimally processed foods.
So should you consume these products? In short, it depends on whether you’re talking about pasteurized milk or raw milk. It’s true that many individuals are sensitive to dairy but that’s because they’re reacting to lactose, the natural sugar in milk. For the body to digest lactose, it needs lactase, an enzyme produced in insufficient quantities by many people.
The issue with pasteurized milk is that the pasteurization process kills the lactase naturally present in raw milk and if you don’t produce enough lactase, you’ll most likely be plagued with gas, bloating and other annoying gastrointestinal symptoms 34. Not to mention that commercial milk and derived products are full of antibiotics and growth hormones. So, if you don’t feel like going on a dairy-free diet, choose raw, grass-fed milk instead of the commercial kind.
Note: If you suffer from a leaky gut or inflammatory bowel diseases or if you are gluten intolerant, you may want to remove all dairy products (pasteurized or not) from your diet for 30 days and reintroduce one product at a time.