Paleo Diet Food List
Inspired by the dietary habits of the early caveman, the Paleo diet food list comprises a number of permissible and forbidden food items for people who choose to follow this nutrition program. The basic idea of the Paleolithic diet is for people to remain as close to their food origins as possible, since the modern-day emphasis on artificially refined foods is thought to be the leading cause behind the rise of degenerative diseases. Moreover, the caveman diet is regarded as a much healthier alternative to the processed foods that we are so used to of consuming today, which is why it is recommended for those seeking to lose weight and maintain a lifestyle defined by fitness and wellness.
Permissible items on Paleo diet food list
The items allowed on the Paleo diet food list are those which were essentially a part of the caveman diet. These include:
– Meats: Meats that are acquired from free-range animals i.e. animals that are allowed to breed in their natural environment, are allowed under the hunter-gatherer diet. These include beef, mutton, poultry, pork, fish and other types of seafood. Since the Paleo diet is also thought to be an ideal way to lose extra pounds, it encourages greater reliance on high protein foods that contain lean meat and using this increased intake of protein to supplement the carbohydrate count that accounts for nothing but extra calories.
Meat items that contain additives and have been processed have no place on the list. These include popular items like hotdogs, sausages, pepperoni and cold cuts of meat. Bacon can be consumed in its natural form but should be off the list if it has been artificially cured.
– Egg: Eggs from free-range birds are also encouraged in the Paleolithic diet. Since eggs are also a good source of protein, they are regarded as an essential staple in the Paleo diet menu. They can be eaten by frying them in the oils allowed under this diet program or even by boiling.
– Vegetables: Non-legume and non-starchy vegetables are considered an important part of the caveman diet. These include vegetables such as carrots, cucumbers, radishes, turnips, onions, leafy greens, scallions and kale to name a few. The recommended way of consuming vegetables is in their most natural state, which means that consuming them raw is the best way to go. Even if they have to be cooked, however, it is better to have them slightly steam and not overcook in order to retain their vital nutrients.
– Fruits: There a few disagreements about the consumption of fruits among the proponents of Paleo diet. Some authors suggest a minimum fruit intake since fruits contain natural sugar. Others consider fruits like avocado, citrus fruits and berries to be permissible under the diet and if taken in moderation.
Forbidden items on Paleo diet food list
Supporters of Paleo diet like to adhere to the caveman diet as closely as they can. For this reason, they advise that the following food items should not be made a part of the diet since they were not consumed by the prehistoric man:
– Dairy products: The early man was not evolved enough to understand the concept of breeding and raising animals, which is why we do not get any proof of dairy products being a part of their diets and hence, dairy products are excluded from the Paleo diet food list. These include milk and all of its by-products such as butter, cream, margarine, yogurt, cheese and milkshakes etc. Coconut and almond milk can prove to be good substitutes for milk.
– Legumes and grains: Both legumes and grains were not consumed by the hunter-gatherers and came to become a part of the human diet much later. This is what leads food experts to suggest that these two food groups should be avoided in order to maintain a successful Paleolithic diet plan. Moreover, legumes such as lentils, beans and peas cannot be consumed without cooking them first, which is also something that the Paleo diet is not supportive of.
As far as grains are concerned, their avoidance is recommended due to their high carbohydrate count, which is detrimental for weight watchers. Better sources of carbohydrates are the fibers consumed in the form of vegetables and fruits. Additionally, the grains available in the market today are all factory processed and lose their nutrition before they reach the consumer, making them unfit for consumption as per the caveman diet.
– Sugars: Strict adherents of the Paleo diet do not consider any type of sugar to be a part of the Paleo diet food list, although some experts suggest that natural sugars from fruits can be permitted. All of these food experts, however, agree on the fact that artificial sweeteners and refined sugars need to be completely banished from the primal diet.