A nutritional plan established on the assumed diet of Paleolithic humans, known to have existed about 2.5 million years ago, is called a Paleolithic diet. This nutriment is a rage nowadays, and the ones following it swear by the positive effects it has on the body. The following transitions explore the components of this nourishment plan in great depth.
This diet, also popularly known as the caveman diet, Stone Age diet, or paleodiet, includes meat, live food, such as wild fruits and vegetables, nuts, and seeds. It has no room for processed and packaged foods and eatables that are not naturally available. Even grains, legumes, and dairy products are not included. As such, it is a great diet for people aiming at weight loss, athletes, and even those who wish to control their blood sugar levels and blood pressure.
Foods Permitted in this Nutriment
The food items mentioned in this list can be cooked and had. Of course, there are certain staunch followers who believe that these items must be eaten in their raw form in order to get maximum nutrition. There are also a few others who believe that cooking has been an integral part of civilizations since time immemorial, therefore, it should be allowed. In any case, the food should not be overcooked to retain its nutritional value. Avoid frying and stick to steaming, grilling, or baking food.
Fruits and Vegetables
- The rule regarding vegetables is that it should be consumed raw. Kale is a popular vegetable of this dietary plan.
- As legumes are not allowed, peas and green beans are out of the list. Potatoes and other starchy vegetables are also not included. Apart from these, all other veggies are permitted.
- Out here, almost every fruit is allowed. However, if you aim to lose weight, then fruits that have a high sugar content should definitely be avoided. These include mangoes, grapes, and in some cases even bananas.
- Avoid the consumption of fruit juices and dry fruits in this regime.
- Meat consumed in the caveman diet should be free-range or organic. This means that the animal, whose meat is taken, should be bred on an open farm where it is allowed to graze freely.
- This practice is believed to reduce the chances of an infection from bacteria, such as E.coli or Salmonella. This renders the brawn safe for consumption in both the raw and cooked form.
- The flesh consumed in this nutriment should be lean and low-fat. One may even resort to having a raw meat diet, as it is believed that brawn upon being cooked results in a loss of all the vital nutrients.
All nuts and seeds are allowed except peanuts as they are legumes. Some propagators of this nourishment believe that cashews cannot be eaten, as they are rarely consumed in their raw form.
Unprocessed oils in the form of olive oil, oil from nuts and seeds, and canola oil are allowed. Avoid the usage of processed vegetable and hydrogenated oils.
Water and tea without milk is allowed in moderate quantities. Keep away from coffee and alcohol. Every once in a while, you may have a glass of wine along with your meals. Free-range eggs may be included, and one can also have raw eggs if they wish to. Bread is completely forbidden in this diet.
Certain Food items Specific for Athletes
In case of athletes, remember to specifically exclude sodium (though it is not allowed in the paleo diet) from the nourishment. Avoid tea and alcohol completely. Moreover, consume food in its raw form to gain maximum strength. You can definitely try some delicious recipes using the above mentioned foods. But before you go ahead, take a look at the items that can be added to those recipes.
- Refined sugar
- Pickled products
- Legumes: beans, peas, and peanuts
- Grains: rice, wheat and its products, corn
- Starchy foods: potatoes, yam, beets, cassava, and sweet potato
- Processed meats: bacon, salami, meat with fat or skin, sausages, and red meat
- Dairy products: milk, cheese, yogurt, cottage cheese, butter, and ice cream
- Processed oils: corn oil, peanut oil, rice bran oil, wheat germ oil, soybean oil, and cottonseed oil
So, give the Paleolithic diet a shot if you are keen on achieving a healthy body and mind. It also helps in improving blood lipids, reducing pain from autoimmunity, and increasing the intake of vitamins, minerals, and antioxidants.
Disclaimer: This NutriNeat article is for informative purposes only and should not be used as a replacement for expert medical advice.