India’s leading health experts share the benefits and drawbacks of this popular food plan
The paleo diet, which gained popularity a few years ago, encourages eating foods that our hunter-gatherer ancestors, who lived thousands of years ago, supposedly ate, in the same way that they did. Does this diet plan fit your needs? We consulted nutritionists to learn about the benefits and drawbacks of this diet so you can make an informed choice. See what they’re saying.
Healthy fats, vegetables, fruits, nuts, and seeds are all part of the paleo diet. You must avoid all forms of refined sugar and artificial sweeteners as well as trans-fats in all of your meal choices. Whole foods are the focus of this diet, which steers clear of anything that has been processed or otherwise altered in any way. Dr Rohini Patil, a dietitian, claims that this diet can help you lose weight while also giving other health benefits.
There are seven advantages and disadvantages to following a paleo diet
- It aids in the reduction of weight.
There are no processed foods in the paleo diet, thus it’s rich in nutrients. Weight loss has been reported to be aided by the paleo diet in recent studies. ‘The Paleo diet is effective because it eliminates items that are heavy in fat and sugar and have little nutritious value but are high in calories. Shraddha, a nutritionist at Gold’s Gym, says that the emphasis is on eating plenty of fiber-rich fruits and vegetables, which are abundant in vitamins, minerals, and other nutrients that keep you full for longer.
- Decreases the body’s inflammatory response
It’s best to eat foods that have a low carbohydrate and low glycemic index. Type 2 diabetes, cancer, arthritis, cardiovascular disease, and respiratory disease are all linked to inflammation in the body.” The paleo diet is rich in antioxidants. In order to protect cells from the harmful effects of free radicals, antioxidants ‘deactivate’ these molecules. Eshanka Wahi, a nutritionist, says that this lowers the risk of age-related disorders and inflammation.
- Free of gluten and lactose
The paleo diet can be followed by those who are gluten and dairy-free. Whole food, nutrient-dense paleo diet enhances health by eliminating processed and refined foods and empty calories while delivering balanced and complete nourishment. The absence of common allergies like gluten and dairy makes the paleo diet appealing to many people. In addition, if you’re on a gluten or dairy-free diet, this meal plan is great for you,” says Eshanka Wahi. - Enhances the health of the gut
Gut health can be improved by adhering to a paleo diet. Enzymes found in wild foods enhance the digestive system on a paleo diet. Diablo Mumbai’s chef Jehangir Jamula adds, “usually, this food is also free from chemicals and GMO mutation of seeds.”
5. Overall health benefits
The paleo diet has been shown to promote cardiovascular health and improve blood sugar control. Diets like the palaeolithic one try to restore us to our natural state of health by removing processed foods from our diets, therefore reducing our risk of heart disease and other lifestyle-related illnesses. According to Sapna Kamdar, a nutrition specialist at Urban Platter, the diet can also enhance insulin sensitivity, which can help regulate blood sugar levels.
“When wheat, refined sugar, and soya, which are known to cause inflammation in the body, are excluded from a paleo diet, people report feeling lighter, more energetic, and able to lose weight. Pooja Rajpal, a nutritionist and owner of 62 Vegan Street in Los Angeles, says the paleo diet is also beneficial for controlling such lifestyle disorders as diabetes, hypertension, heart disease, and thyroid dysfunction.
CONS
- Cuts out specific food groupings
The paleo diet forgoes a number of nutrient-dense foods like legumes as well as significant food groups like grains and dairy. It will be more challenging, but it is still feasible, to meet your nutritional needs without the restricted food groups. For instance, you need to prioritise alternate calcium sources if you cut out dairy from your diet. Making paleo a lifestyle could be challenging because I do not advise the complete removal of food families, Wahi continues.
“Because the paleo diet forbids the consumption of major food groups that are rich in nutrients and give us the complex carbs we require, it can be challenging to follow. Additionally, vegetarians can find the diet challenging to follow because they don’t have many plant-based options to satisfy their protein requirements, according to Aman Puri, nutritionist and founder of Nutrition Daily.
“The paleo diet cannot be maintained as a way of life. The body needs both whole grains and legumes to function at its best. For a healthy lifestyle, their nutritional value is crucial, says chef Raveena Taurani, owner of the plant-based eatery Yogisattva.
- Typically more expensive and time-consuming
The paleo diet often costs more because it calls for lean meats and fish. Because it takes time and effort to constantly monitor which meals to eat and which ones to avoid, the diet is also time-consuming.