Foods to Eat on the Paleo Diet

Paleo Diet: Red light foods

Red means “STOP!”. So before you eat red light foods stop and think. As a rule they are to be avoided like the plague.

Processed Foods

Avoid processed foods that contain high fructose corn syrup, monosodium glutamate, trans fats, fake fats or chemical sweeteners. In short, avoid anything your grandparents wouldn’t recognize as food.

Processed meats include most lunchmeats at deli counters, anything that comes with a casing or in sausage form as well as any smoked or cured products. Consumption of this type of meat has been linked to an increased risk of:

  • Cancer – Sodium nitrate and nitrites are added to processed meat to preserve its color. These chemicals react with stomach acid to produce carcinogenic nitrosamines 35.
  • Diabetes – Consumption of processed meats favors the production of AGEs, compounds that promote inflammation and can impair insulin sensitivity 36.

Plus these meats often contain lots of salt, sugar, monosodium glutamate and fillers such as breadcrumbs, maltodextrine, cheaper cuts of meats or extenders which consist of a cereal mixture combined with meat, fat, blood and internal organs.

 Industrial Seed Oils

Industrial seed oils such as sunflower oil ‎are obtained through a series of unnatural processes including chemical extraction (usually with hexane), heating, bleaching and deodorizing. Plus these oils are loaded with omega-6 fatty acids – regular consumption of industrial oils have been linked to a disturbed omega-6 to omega-3 ratio which could predispose you to a host of inflammatory conditions such as diabetes and heart disease 37.

Industrial seed oils include:

  • Soybean
  • Corn
  • Cottonseed
  • Safflower
  • Sunflower ‎
Alcohol

Alcohol consumption (even as little as 1 drink a day) has been linked to:

  • A reduction in brain volume – this hampers brain health and cognitive function 38.
  • An increased risk of cancer 39.
  • A higher risk of congestive heart failure 40.
  • Accumulation of body fat 41.
Grains

Grains are off the Paleo diet for several reasons:

  • Wheat, barley, rye and many other grains contain gluten, a protein that damages the gut’s lining even in people who are not gluten intolerant 42.
  • Grains are loaded with phytic acid, an “antinutrient” that binds to and prevents absorption of essential minerals such as calcium, magnesium, iron and zinc. In the long run, this can lead to mineral deficiencies that have been linked to chronic fatigue, fertility issues, increased susceptibility to infections, bone disorders, skin problems and anemia 43.
  • Grains also contain lectins, another type of antinutrient known to affect intestinal permeability and increase the risk of leaky gut 44.

Wondering what to use in lieu of wheat flour? Try coconut or almond flour – they’ll add a nutty touch to your dish.

You can also make ‘pizza’ dough by combining (in a food processor) 3 cups of cauliflower florets with 1 tablespoon of chia seeds, 1 teaspoon of flaxseeds, a few garlic cloves, 1/4 cup of water and 1 tablespoon of virgin coconut oil. Flatten this ‘dough’ to make a pizza base and bake at 160C for 10 to 15 minutes on each side before adding the topping.

And coconut aminos can be used instead of soy sauce which typically contains wheat.

Soy & Soy Protein Isolates

When soy is processed, many toxins are formed including synthetic nitrates which are considered as carcinogens 34.

Switching to a Paleo lifestyle can appear to be a daunting task but hop on the Paleo bandwagon and you’ll no longer have to worry about counting calories or getting sufficient macronutrients and micronutrients. And you will also be able to bid farewell to cravings without ever depriving yourself.

 

Works Cited

  1. Sanos, S. L., Vonarbourg, C., Mortha, A., & Diefenbach, A. (2011). Control of epithelial cell function by interleukin‐22‐producing RORγt+ innate lymphoid cells. Immunology, 132(4), 453-465.
  2. Wolk, K., Witte, E., Witte, K., Warszawska, K., & Sabat, R. (2010). Biology of interleukin-22. In Seminars in immunopathology (Vol. 32, No. 1, pp. 17-31). Springer-Verlag.
  3. Saw CL, Huang MT, Liu Y, Khor TO, Conney AH, Kong AN. (2011) Impact of Nrf2 on UVB-induced skin inflammation/photoprotection and photoprotective effect of sulforaphane. Mol Carcinog.; 50(6):479-86.
  4. Dinkova-Kostova AT, Jenkins SN, Fahey JW, et al. (2006) Protection against UV-light-induced skin carcinogenesis in SKH-1 high-risk mice by sulforaphane-containing broccoli sprout extracts. Cancer Lett.; 240(2):243-52.
  5. Getahun SM, Chung FL. (1999) Conversion of glucosinolates to isothiocyanates in humans after ingestion of cooked watercress. Cancer Epidemiol Biomarkers Prev. ;8(5):447-51.
  6. Berkner KL, Runge KW. (2004) The physiology of vitamin K nutriture and vitamin K-dependent protein function in atherosclerosis. J Thromb Haemost.; 2(12):2118-32.
  7. Kawashima H, Nakajima Y, Matubara Y, et al. (1997) Effects of vitamin K2 (menatetrenone) on atherosclerosis and blood coagulation in hypercholesterolemic rabbits. Jpn J Pharmacol.; 75(2):135-43.
  8. Krawinkel, M. B., & Keding, G. B. (2006). Bitter gourd (Momordica charantia): a dietary approach to hyperglycemia. Nutrition reviews, 64(7), 331-337.
  9. James A. Duke The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodale, 2008).
  10. Tall, J. M., Seeram, N. P., Zhao, C., Nair, M. G., Meyer, R. A., & Raja, S. N. (2004). Tart cherry anthocyanins suppress inflammation-induced pain behavior in rat. Behavioural brain research, 153(1), 181-188.
  11. Jayaprakasam, B., Olson, L. K., Schutzki, R. E., Tai, M. H., & Nair, M. G. (2006). Amelioration of obesity and glucose intolerance in high-fat-fed C57BL/6 mice by anthocyanins and ursolic acid in Cornelian cherry (Cornus mas). Journal of agricultural and food chemistry, 54(1), 243-248.
  12. Wang, L. S., & Stoner, G. D. (2008). Anthocyanins and their role in cancer prevention. Cancer letters, 269(2), 281-290.
  13. Roxas, M. & Jurenka J. (2007) Colds and Influenza: A Review of Diagnosis and Conventional, Botanical, and Nutritional Consideration. Alternative Medicine Review 12(1).
  14. Evans JA & Johnson EJ. (2010) The role of phytonutrients in skin health. Nutrients.;2(8):903-28.
  15. Bae, J. Y., Choi, J. S., Kang, S. W., Lee, Y. J., Park, J., & Kang, Y. H. (2010). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV‐B irradiation. Experimental dermatology, 19(8), e182-e190.
  16. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal, 9(1), 10.
  17. Gebauer, S. K., Chardigny, J. M., Jakobsen, M. U., Lamarche, B., Lock, A. L., Proctor, S. D., & Baer, D. J. (2011). Effects of ruminant trans fatty acids on cardiovascular disease and cancer: a comprehensive review of epidemiological, clinical, and mechanistic studies. Advances in Nutrition: An International Review Journal, 2(4), 332-354.
  18. Nagao, K., Inoue, N., Wang, Y. M., & Yanagita, T. (2003). Conjugated linoleic acid enhances plasma adiponectin level and alleviates hyperinsulinemia and hypertension in Zucker diabetic fatty (fa/fa) rats. Biochemical and biophysical research communications, 310(2), 562-566.
  19. Belury, M. A., Moya-Camarena, S. Y., Lu, M., Shi, L., Leesnitzer, L. M., & Blanchard, S. G. (2002). Conjugated linoleic acid is an activator and ligand for peroxisome proliferator-activated receptor-gamma (PPARγ). Nutrition Research, 22(7), 817-824.
  20. Nevin, K. G., & Rajamohan, T. (2004). Beneficial effects of virgin coconut oil on lipid parameters and in vitro LDL oxidation. Clinical Biochemistry, 37(9), 830-835.
  21. Enig, MG: Coconut Oil: An Anti-bacterial, Anti-viral Ingredient for Food, Nutrition and Health. AVOC Lauric Symposium, Manila, Philippines, Oct. 17, 1997.
  22. Pan, Y. et al. (2010). Dietary supplementation with medium-chain TAG has long-lasting cognition-enhancing effects in aged dogs. British Journal of Nutrition, 103(12), 1746.
  23. Henderson, S. T., Vogel, J. L., Barr, L. J., Garvin, F., Jones, J. J., & Costantini, L. C. (2009). Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer’s disease: a randomized, double-blind, placebo-controlled, multicenter trial. Nutr Metab (Lond), 6(1), 31.
  24. Menendez JA, Lupu R. (2006) Mediterranean dietary traditions for the molecular treatment of human cancer: anti-oncogenic actions of the main olive oil’s monounsaturated fatty acid oleic acid (18:1n-9). Curr Pharm Biotechnol.; 7(6):495-502.
  25. Wahle KW, Caruso D, Ochoa JJ, Quiles JL. Olive oil and modulation of cell signaling in disease prevention. Lipids. 2004; 39(12):1223-31.
  26. Montserrat-de la Paz, S., Marín-Aguilar, F., Garcia Gimenez, M. D., & Fernandez-Arche, M. A. (2014). Hemp (Cannabis sativa L.) seed oil: Analytical and phytochemical characterization of unsaponifiable fraction. Journal of agricultural and food chemistry.
  27. Lopitz-Otsoa, F., Rementeria, A., Elguezabal, N., & Garaizar, J. (2006). Kefir: A symbiotic yeasts-bacteria community with alleged healthy capabilities. Revista iberoamericana de micología, 23, 67-74.
  28. Choi, I. H., Noh, J. S., Han, J. S., Kim, H. J., Han, E. S., & Song, Y. O. (2013). Kimchi, a Fermented Vegetable, Improves Serum Lipid Profiles in Healthy Young Adults: Randomized Clinical Trial. Journal of medicinal food, 16(3), 223-229.
  29. Hertzler, S. R., & Clancy, S. M. (2003). Kefir improves lactose digestion and tolerance in adults with lactose maldigestion. Journal of the American Dietetic Association, 103(5), 582-587.
  30. Spronk, H. M. H., Soute, B. A. M., Schurgers, L. J., Thijssen, H. H. W., De Mey, J. G. R., & Vermeer, C. (2004). Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats. Journal of vascular research, 40(6), 531-537.
  31. Furuno, T., & Nakanishi, M. (2012). Kefiran Suppresses Antigen-Induced Mast Cell Activation. Biological and Pharmaceutical Bulletin, 35(2), 178-183.
  32. Henry, A. G., Brooks, A. S., & Piperno, D. R. (2011). Microfossils in calculus demonstrate consumption of plants and cooked foods in Neanderthal diets (Shanidar III, Iraq; Spy I and II, Belgium). Proceedings of the National Academy of Sciences, 108(2), 486-491.
  33. Bourdon I, Olson B, Backus R, et al. (2001) Beans, as a source of dietary fiber, increase cholecystokinin and apolipoprotein b48 response to test meals in men. J Nutr.; 131(5):1485-90.
  34. Mahan, L. K. (2004). Krause’s food, nutrition, & diet therapy.
  35. Nothlings U, Yamamoto JF, Wilkens LR, Murphy SP, Park SY, et al. (2009) Meat and heterocyclic amine intake, smoking, NAT1 and NAT2 polymorphisms, and colorectal cancer risk in the multiethnic cohort study. Cancer Epidemiol Biomarkers Prev 18: 2098–2106.
  36. Schulze, M. B., Manson, J. E., Willett, W. C., & Hu, F. B. (2003). Processed meat intake and incidence of Type 2 diabetes in younger and middle-aged women. Diabetologia, 46(11), 1465-1473.
  37. Hibbeln, J. R., Nieminen, L. R., Blasbalg, T. L., Riggs, J. A., & Lands, W. E. (2006). Healthy intakes of n− 3 and n− 6 fatty acids: estimations considering worldwide diversity. The American journal of clinical nutrition, 83(6), S1483-1493S.
  38. Ding, J., Eigenbrodt, M. L., Mosley, T. H., Hutchinson, R. G., Folsom, A. R., Harris, T. B., & Nieto, F. J. (2004). Alcohol Intake and Cerebral Abnormalities on Magnetic Resonance Imaging in a Community-Based Population of Middle-Aged Adults the Atherosclerosis Risk in Communities (ARIC) Study. Stroke, 35(1), 16-21.
  39. Brooks PJ, Theruvathu JA. (2005) DNA adducts from acetaldehyde: implications for alcohol-related carcinogenesis. Alcohol;35(3):187-93.
  40. Sezer, Akçay, Ilanbey, Yildirim, Sözmen (2007) Pomegranate wine ‎has greater protection capacity than red wine on low-density ‎lipoprotein oxidation. J Med Food. 10(2):371-4. ‎
  41. Suter, P. M., & Tremblay, A. (2005). Is alcohol consumption a risk factor for weight gain and obesity? Critical reviews in clinical laboratory sciences, 42(3), 197-227.
  42. Wangen W. Healthier Without Wheat – A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance. 2009.
  43. Reddy NR and Sathe, SK. Food Phytates. 2001
  44. Cordain L. (1999) Cereal Grains: Humanity’s Double-Edged Sword. World Rev Nutr Diet.; 84: 19–73

 

Foods to Eat on the Paleo Diet was last modified: June 21st, 2020 by the team
1 2 3
Send this to a friend