Ever wondered what a caveman’s daily diet was like? Humans in the prehistoric times would have to strictly stick to the paleolithic diet that comprised whole foods, namely fruits, vegetables, fishes, meat, eggs, nuts and seeds. Sourced from nature, the fodder was skillfully hunted, gathered or fished by our ancestors. The term represents the Paleolithic era that it belonged to, dating back to nearly 2.5 million to 10,000 years ago, long before agriculture or the practice of cultivation was invented.
Benefits
But how relevant and effective is paleolithic diet in today’s times, given that it was adopted in the primitive past?
“Well, the paleo diet isn’t just about imitating the men of yore but eliminating processed or cooked foods, which are linked to obesity and chronic diseases. While our lifestyle has evolved, our digestive systems haven’t adapted fully to modern refined sugars and grains, thus making paleo surprisingly effective for metabolic health,” ascertains clinical dietician and health coach Dr. Ridhima Khamesra.
Concurring that “the diet works for certain individuals, particularly those seeking weight loss, a cut-down on processed food consumption or better blood sugar management,” dietician Pranjal Kumat reminds that “it is, however, important to recognise that this diet is not universally applicable and the complete exclusion of specific food groups, such as grains and dairy, is not necessary or suitable for all individuals.”
A slew of diseases can be prevented if one switches to paleolithic diet. It may help manage certain conditions and research indicates that paleo can lower the risks of type 2 diabetes (stabilises blood sugar), heart disease (lowers processed fats), leaky gut syndrome (eliminates gut irritants like gluten), obesity, metabolic syndrome, inflammatory diseases (for example, arthritis), digestive disorders (for example, IBS, gluten sensitivity), high blood pressure, etc.
Impact of agriculture
Often it is probed whether it is true that with the advent of agriculture and implementation of modern-day tools, machinery and methods of crop farming, health issues have been on the rise.
“Definitely, the shift to grain-based diets introduced gluten intolerance and blood sugar spikes. Ancient skeletons show tooth decay and bone issues post the initiation of agriculture, suggesting that our bodies struggle with farmed foods,” informs Khamesra.
Supporting the view that the output from land tilling has contributed to specific health issues over the years, Kumat notes: “While agriculture led to the growth of civilizations and a more stable food supply, it sadly induced some unwarranted inconveniences in the process.”
Talking about nutritional deficiencies, Khamesra argues that “early agricultural practices often focused on a limited range of principal crops (e.g., wheat, rice, corn), which may have lacked variety in essential nutrients, thereby causing deficits (such as of vitamin C, iron and other micronutrients).” Plus, the move to grain-oriented diets increased carbohydrate consumption, which intensified the surge in chronic diseases like obesity, type 2 diabetes and cardiac problems over time.
Another villain is the sedentary lifestyle. “The development of agricultural occupation allowed people to settle in one place, resulting in decreased mobility and defective posture compared to the active lifestyle of hunter-gatherers. This, in turn, aggravated health complaints like corpulence and cardiovascular ailment,” volunteers Khamesra.
Overreliance on prepared (seasoned, fried and spiced up) foods further added to the woes. “Agribusiness, animal husbandry, ploughing of fields along with mass food generation escalated the rate of food treatment and its consumption with high dose of sugar, unhealthy fats and preservatives that sparks severe maladies,” reasons Khamesra.
Last but not the least, the industrialisation of agriculture unavoidably led to environmental factors (e.g., pesticides, herbicides and soil depletion), which might have indirectly affected human health through lengthy, winding supply chains, feel nutritionists.
Drawbacks
An array of probable demerits looms on for those sticking to a paleolithic intake. “If enough tubers/fruits are not included in paleo dishes, consumers could develop and suffer health complications due to low-carb fatigue. They could also face social challenges while dining out as it will be hard to select paleo-centric items from the menu on offer. Also, high costs are involved as grass-fed meat is usually pricier,” alerts Khamesra.
Moreover, dearth of nutrients invariably creeps in due to omission of dairy and grains, spurring potential scarcities in calcium, vitamin D and fibre. Further, the strict nature of the diet can be hard to maintain in the long haul, especially in social situations. Plus, high-saturated fat intake can lead to disproportionate consumption, raising the risk of heart disease. Also, paleo-friendly foods like grass-fed meat and organic produce can be expensive.
“Extreme meat consumption, especially red meat, has a significant environmental footprint too. Additionally, leaving out beneficial foods like legumes and whole grains removes nutrient-rich eatables from daily meals, thereby limiting nutritional variety,” stresses Kumat.
Who should evade
It is significant to ponder over the point if people with digestive problems, bowel syndrome and other health issues should avert paleolithic diet as most food items are raw or uncooked.
“Well, it depends. Raw foods like salads can aggravate IBS (irritable bowel syndrome) but cooked paleo (steamed veggies, bone broth) may heal the gut. For instance, a Crohn’s patient might benefit from cooked paleo but suffer with raw nuts,” highlights Khamesra.
People with digestive issues like “gastroesophageal reflux disease (GERD) may struggle with the paleolithic diet due to its heavy dependence on unrefined or uncooked foods. Raw vegetables, fruits and high-fibre foods can upset the gut, potentially worsening symptoms like bloating, diarrhoea and discomfort. For example, IBS patients may find raw, fibrous foods difficult to digest, while those with Crohn’s disease may experience flare-ups from foods that are too harsh on the digestive tract. Likewise, GERD patients could face acid reflux from raw, acidic foods like tomatoes and citrus,” enlightens Kumat.
For individuals with celiac disease, elimination of gluten-consisting grains from their paleo plate might help but high-fibre or hard-to-digest raw foods could still disturb the gut. “Cooking or modifying the diet can thus make it more tolerable. Therefore, consulting a healthcare expert before adopting the paleolithic diet is recommended for those with digestive concerns,” advises Kumat.
Green Grub
The paleolithic eating plan lays an emphasis on local, sustainable, organic, non-GMO (derived from genetically modified organism) foods and lean meat or grass-fed meat alternatives. But are these better choices for the human gut?
“All this can be beneficial for the human stomach in several ways but it depends on individual needs and how the foods are incorporated into the diet. Choosing such foods can support gut health by trimming exposure to harmful chemicals, providing more nutrients and promoting a balanced microbiome,” ratifies Kumat.
“However, individual responses could vary and some might still need to amend the diet based on personal health conditions or sensitivities. A diverse, balanced diet with a focus on whole, nutrient-dense foods is key to maintaining optimal gut health,” she suggests.
For the uninitiated, grass-fed meat has more omega-3s (anti-inflammatory properties) and CLA {fat-burning: Conjugated linoleic acid (CLA) is a naturally occurring fatty acid found primarily in meat and dairy products, particularly from ruminant animals like cows, goats, and sheep}. “Organic produce avoids pesticides that disrupt the benign gut bacteria, while pasture-raised eggs contain more choline, crucial for brain-gut communication,” reports Khamesra.
In contrast, conventionally raised meat, especially the one that is obtained from grain-fed animals, can have a higher omega-6 fatty acid. “This type of meat when consumed in surplus might promote inflammation. Nutrient-rich foods contain prebiotics that feed the beneficial gut bacteria and promote a balanced microbiome,” claims Kumat.
Final Word
Before wrapping up, Khamesra presses that “paleo isn’t a one-size-fits-all solution but its focus on whole foods aligns with how our bodies have evolved over time, thus making it a powerful tool for those enduring modern-day diet-related sicknesses.”
Key foods that come under the category of paleolithic diet:
Animal proteins: Lean meats (grass-fed beef, lamb), poultry, fish (salmon, sardines), omega-3 fatty acid-rich fish, eggs and organ meats.
Fruits: Berries, citrus fruits, apples, bananas and stone fruits.
Vegetables: Leafy greens, cruciferous vegetables, root vegetables (sweet potatoes, carrots) and squash.
Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds and pumpkin seeds.
Healthy fats: Avocados, olive oil, coconut oil and animal fats.
