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 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

Paleo DietRecommended Calories2,200 WomenMen 21-25: 2, : 1, : 1, : 2, : 2, : 2,000 Total Fat39%20%-35% Saturated7%Less than 10% Trans0%N/A Total Carbohydrates23%45%-65% Sugars (total except as noted) N/A U.S. News and World Report

Paleo DietRecommended Fiber42.5 g. WomenMen 19-30: 28 g : 25 g. 51+: 22 g : 34 g : 31 g. 51+: 28 g. Protein38%10%-35% Sodium726 mg.Under 2,300 mg., under 1,500 mg. for 51+ Potassium9,062 mg.At least 4,700 mg. Calcium691 mg : 1,000 mg. 51+: 1,200 mg. Vitamin B mcg.2.4 mcg. Vitamin D0 mcg.15 mcg. U.S. News and World Report

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

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

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

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

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

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

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

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