This brief article summarizes the basic tenets of a paleolithic, or paleo, diet. More and more health and fitness professionals are recommending a paleo diet to their patients and clients as a means of avoiding or eliminating a wide range of diseases and health conditions. A growing number of clinical studies documenting the benefits of a paleolithic diet and demonstrating the dangers of a typical Western diet have been published in recent years. As a result, millions of health conscious men and women have adopted the paleo lifestyle, including competitive athletes and health professionals
What's Wrong with the Way I Eat?
An orange is a spectacular biological specimen. Not only does it taste great, it's packed with micronutrients that the human body craves and requires. In varying amounts, an orange contains: vitamin A, vitamin B (thiamin), vitamin C, calcium, phosphorous, potassium, copper, fats, dietary fiber, folic acid, iron, magnesium, proteins, sodium and sulfur. Oranges are extremely digestible and fun to eat. The nutritional properties of an orange are readily and safely absorbed by the digestive organs of the human body. There's little doubt that oranges should be included in a balanced diet. Nevertheless, not all foods are as digestible and beneficial to human health as an orange. The paleo diet is founded upon the fundamental premise that not every food that can be eaten, should be eaten.
The typical modern Western diet has changed over time. Moreover, certain modern assumptions regarding what comprises a nutritious and healthful diet have been scrutinized and refuted. In particular, the well known food pyramid, developed by leading nutritionists and endorsed by government agencies, has been challenged. A paleo diet strives to approximate the authentic diet of humanity prior to the advent of the Neolithic era, also known as the agricultural revolution, roughly ten-thousand years ago.
Paleontologists and other researchers have been able to approximate a typical human diet during the Paleolithic era. Prior to the agricultural revolution, the human diet was composed primarily of wild meat, vegetables, fruit, berries and nuts. Though they are rapidly diminishing, there are still hunter-gatherer cultures in the world today. In fact, the paleo diet is often referred to as a hunter-gatherer diet. It is also affectionately called the cave man diet. Researchers have been able to compare a modern Western diet to the dietary habits of our paleolithic ancestors. In particular, research comparing the health of individuals who have lived in both hunter-gatherer and Western cultures has proven to be especially enlightening. Generally speaking, individuals who adopt a Western diet tend to attract the very same health problems currently plaguing modern Western societies. These diseases and health conditions tend to disappear, however, once such individuals return to their native land and diet.
Simply put, those who adopt a paleo lifestyle eliminate most, if not all, grains, dairy, beans, legumes, processed vegetable oils and sugars, and nightshade plants (potatoes, tomatoes, eggplant, etc.), from their diet. Initially, giving up the aforementioned categories of food may seem somewhat daunting. Indeed, the paleolithic diet is a radical departure from a typical Western dietary regime, but from a historical perspective, a paleolithic diet isn't at all unusual. There are many good reasons to seriously consider the claims made by paleo proponents. The paleo diet represents a dramatic change in lifestyle, and is not merely another fad diet to lose a few pounds quickly. According to proponents of a paleolithic diet, we have been eating the wrong foods, which has promoted diet related disease.
What? No Bread?!
It's truly difficult to fathom a diet free from all grain products. But, if you think about it, how many people have you known over the years who have an allergic reaction to wheat? Perhaps you've even known someone who has experienced an allergic reaction to milk or peanuts. Wheat, milk, and peanuts...a grain, a dairy product and a legume. In fact, allergies are a significant problem in modern culture. Think of all the medical specialties and pharmaceuticals that have been made possible by modern diseases. You may not have experienced an obvious allergic reaction to grain products, but that doesn't mean that your health hasn't been harmed by the consumption of grains.
The first thing you need to understand about grains is that they're seeds...grass seeds to be exact. Wheat, oats, barley, corn, etc...They're all grasses. All grain products are made from the seeds of the grass of the field. It wasn't until the advent of the agricultural revolution, approximately 10,000 years ago, that grains were pounded into flour for food. Prior to that, it appears that grains were only consumed during periods of extreme famine. Without pounding the seeds to smithereens, or lots of chewing, grain is largely indigestible. Even after pulverizing grass seeds into the finest of flours, many of the nutritional properties contained in grass seeds are indigestible.
Seed Grains contain antinutrient properties such as lectins and saponins. Many foods, including fruits, vegetables and seafood, contain lectins and saponins, which serve as protection against predators. Yet, certain plants, such as grains, legumes, beans and nightshade plants, contain much higher levels of these indigestible antinutrients. As it turns out, lectins and saponins are unable to be decomposed by digestive acids or enzymes. Although grains contain protein, carbohydrates, vitamins and minerals, these otherwise beneficial nutrients cannot be digested and made available to the body.
Research has implicated indigestible plant lectins, saponins, glutens and other antinutrients in the development of "Leaky Gut Syndrome, a dangerous intestinal condition.
Leaky Gut Syndrome is caused, in part, by the binding of anti nutrients with cell membranes, causing the intestinal membrane to buckle and break free from the intestinal wall. The resulting opening in the intestinal membrane allows large and disruptive molecules to invade the bloodstream, as well as every organ system in the body. Leaky Gut Syndrome, and the food particles that escape the intestinal barrier, increase immune reactions to foreign particles, as well as what is known as cross-reaction or mimicry, whereby the immune system attacks the body's own cells, which are chemically similar to the foreign particles. Leaky Gut Syndrome has been linked to auto-immune diseases such as multiple sclerosis and type 1 diabetes, as well as arthritis, inflammation, heart disease, asthma, allergies, acne and a variety of intestinal ailments.
Future clinical studies will undoubtedly add to our understanding of Leaky Gut Syndrome, but there are other important concerns associated with the consumption of grains. You see, grains have both high glycemic index (GI) and glycemic load (GL) levels. The glycemic index measures how much of a rise in circulating blood sugar a carbohydrate will trigger. The glycemic load calculates how much carbohydrate is in a serving of a particular food. Certain fruits, such as watermelon and pineapple have high glycemic index values, but relatively low glycemic load levels. Grain products, such as bread and steamed rice have both a high glycemic index and glycemic load value. The pancreas has been assigned the responsibility of producing insulin, which is necessary to deliver glucose to red blood cells. When blood cells are unable to receive any additional glucose, the insulin stores the remaining glucose in the body as fat, a phenomenon known as insulin resistance. Therefore, the consumption of high glucose load foods causes weight gain. Moreover, the tendency of the body to gain weight generally increases with age, since the pancreas and blood cells grow less efficient, thereby increasing the storage of fat. For this reason, among others, practitioners of the paleo lifestyle forego the consumption of grain products, in favor of lean meats, vegetables and fruit. Abstaining from high glucose load foods is a very natural and effective means of reducing body fat and weight.
Grain products are also quite acidic, as are meat, refined sugars and dairy products. The body was designed to be slightly alkaline. All food reports to the kidneys, either as base (alkaline) or acid. The kidneys have been assigned the responsibility of balancing the Ph level of the body. If the diet is acidic, the kidneys draw alkaline from the bones to balance the Ph level, which depletes the bones of alkaline, leading to osteoporosis and other bone related diseases. The body tends to be healthier and resist disease more efficiently when a slightly alkaline diet is consumed. Therefore, a paleo diet includes a large selection of fruits and vegetables. In order to more readily lose excess weight, higher glucose level foods such as bananas should be avoided.
Though it is widely recognized that our human ancestors did not consume seed grains prior to the agricultural revolution, proponents of eating cereal grains often argue that the human body has genetically adapted to grain products. Yet, the human Gnome hasn't changed appreciably since the advent of the agricultural revolution. In any case, if antinutrients do in fact cause Leaky Gut Syndrome and related diseases, that's reason enough to question the wisdom of consuming grains. Another frequent argument in favor of consuming grain products is that grains are an excellent source of dietary fiber, however, fruits and vegetables are a far superior source of dietary fiber, in both quantity and quality.
Legumes such as peanuts, peas and green beans are also high in antinutrient properties, and therefore contribute to Leaky Gut Syndrome and other diet related conditions. Legumes belong to the grass of the field and should not be included in a vegetable garden. In its natural state, the beasts of the field consume the young grasses. Though the beasts of the field eat the young grasses, many plants complete the natural cycle and go to seed, insuring the propagation of the various grass species.
Our paleolithic ancestors probably consumed nuts in season, but nuts are high in fat, which should give pause to those who wish to lose weight. Nuts with a beneficial omega 6 /omega 3 fatty acid ratio, such as walnuts and macadamia nuts, are most often recommended for optimal health. Though white potatoes are to be avoided entirely, it is recommended that very physically active individuals include sweet potatoes in their diet, which are lower in antinutrient properties and very nutritious.
Most dairy products such as milk and cheese, are also not part of a paleo diet. As previously mentioned, dairy products are acidic. Milk products, though they are low in glucose, also cause a spike in the production of insulin. The reason for the high insulin response is not well understood. Milk and milk products are a relatively late addition to the human diet, and have been implicated in the development of Leaky Gut Syndrome. Concerns about the effects of bovine hormones on human health have also grown in recent years. Eggs, which are an excellent source of protein and essential amino acids, are often included in a paleo dietary regime. Eggs from birds with access to grass and bugs are preferred. Pastured eggs are much higher in vitamins and minerals and lower in cholesterol than commercially produced eggs.
What About Meat?
In recent decades, government agencies and leading nutritionists have trumpeted the dangers of eating meat and promoted the benefits of cereal grains. The paleo diet, which attempts to replicate the diet of humanity prior to the advent of modern agriculture and food processing, stresses the importance of lean meat in the human diet, since animal products are the only complete source of protein and Essential amino acids. Lean meat is a vital part of human health, as well as the development and maintenance of lean muscle mass. The exact percentage of calories that should be derived from lean meat is debated, but it does appear that our early human ancestors depended upon meat for a high percentage of their caloric intake. Generally, a paleo diet relies upon lean meat for at least twenty to thirty percent of total calories.
Due to the harmful effects of an acidic diet on health in both humans and animals, it is recommended that meat from grass fed cattle be preferred, whenever possible. Much like wild animals such as venison and wild fish, grass fed animals are healthier and high in omega three fatty acids. An acidic environment promotes the occurrence of disease, but disease, infection and inflammation do not thrive well in an alkaline environment. Like wild game, grass fed and grain free animals are lower in total fat and saturated fat, higher in omega 3 fatty acids and less acidic than commercially produced livestock. Clinical studies have also confirmed that the inclusion of lean animal protein in a balanced diet is an effective means of improving blood cholesterol levels.
Although the consumption of meat has been blamed for an escalation in heart disease and other health conditions, recent research confirms the healthful benefits of lean healthy meat in a human diet. On the other hand, there is good reason to believe that commercially produced and chemically enhanced processed meat products play a significant role in instigating and perpetuating diet related disease. Recently, the famous food pyramid was revised to increase the importance of consuming animal protein and reducing the role of grain products in a balanced and healthful diet. This trend is likely to continue, as research findings and the testimony of paleo practitioners receive more attention.
A paleo diet endeavors to replicate the natural diet of humanity. The leading proponent of the paleolithic diet has been Dr. Loren Cordain.
As with many things in life, looking back to the earliest practices and traditions of human civilization can teach us many important lessons. This brief paleo primer is intended to stimulate interest in the paleolithic lifestyle. The Internet is replete with a wide range of perspectives and resources related to eating and living well. Considering the state of health in the Western world, it makes good sense to consider the findings of current research, changing assumptions and expanding knowledge. Bon appétit!
Article Source: http://EzineArticles.com/6841178
What's Wrong with the Way I Eat?
An orange is a spectacular biological specimen. Not only does it taste great, it's packed with micronutrients that the human body craves and requires. In varying amounts, an orange contains: vitamin A, vitamin B (thiamin), vitamin C, calcium, phosphorous, potassium, copper, fats, dietary fiber, folic acid, iron, magnesium, proteins, sodium and sulfur. Oranges are extremely digestible and fun to eat. The nutritional properties of an orange are readily and safely absorbed by the digestive organs of the human body. There's little doubt that oranges should be included in a balanced diet. Nevertheless, not all foods are as digestible and beneficial to human health as an orange. The paleo diet is founded upon the fundamental premise that not every food that can be eaten, should be eaten.
The typical modern Western diet has changed over time. Moreover, certain modern assumptions regarding what comprises a nutritious and healthful diet have been scrutinized and refuted. In particular, the well known food pyramid, developed by leading nutritionists and endorsed by government agencies, has been challenged. A paleo diet strives to approximate the authentic diet of humanity prior to the advent of the Neolithic era, also known as the agricultural revolution, roughly ten-thousand years ago.
Paleontologists and other researchers have been able to approximate a typical human diet during the Paleolithic era. Prior to the agricultural revolution, the human diet was composed primarily of wild meat, vegetables, fruit, berries and nuts. Though they are rapidly diminishing, there are still hunter-gatherer cultures in the world today. In fact, the paleo diet is often referred to as a hunter-gatherer diet. It is also affectionately called the cave man diet. Researchers have been able to compare a modern Western diet to the dietary habits of our paleolithic ancestors. In particular, research comparing the health of individuals who have lived in both hunter-gatherer and Western cultures has proven to be especially enlightening. Generally speaking, individuals who adopt a Western diet tend to attract the very same health problems currently plaguing modern Western societies. These diseases and health conditions tend to disappear, however, once such individuals return to their native land and diet.
Simply put, those who adopt a paleo lifestyle eliminate most, if not all, grains, dairy, beans, legumes, processed vegetable oils and sugars, and nightshade plants (potatoes, tomatoes, eggplant, etc.), from their diet. Initially, giving up the aforementioned categories of food may seem somewhat daunting. Indeed, the paleolithic diet is a radical departure from a typical Western dietary regime, but from a historical perspective, a paleolithic diet isn't at all unusual. There are many good reasons to seriously consider the claims made by paleo proponents. The paleo diet represents a dramatic change in lifestyle, and is not merely another fad diet to lose a few pounds quickly. According to proponents of a paleolithic diet, we have been eating the wrong foods, which has promoted diet related disease.
What? No Bread?!
It's truly difficult to fathom a diet free from all grain products. But, if you think about it, how many people have you known over the years who have an allergic reaction to wheat? Perhaps you've even known someone who has experienced an allergic reaction to milk or peanuts. Wheat, milk, and peanuts...a grain, a dairy product and a legume. In fact, allergies are a significant problem in modern culture. Think of all the medical specialties and pharmaceuticals that have been made possible by modern diseases. You may not have experienced an obvious allergic reaction to grain products, but that doesn't mean that your health hasn't been harmed by the consumption of grains.
The first thing you need to understand about grains is that they're seeds...grass seeds to be exact. Wheat, oats, barley, corn, etc...They're all grasses. All grain products are made from the seeds of the grass of the field. It wasn't until the advent of the agricultural revolution, approximately 10,000 years ago, that grains were pounded into flour for food. Prior to that, it appears that grains were only consumed during periods of extreme famine. Without pounding the seeds to smithereens, or lots of chewing, grain is largely indigestible. Even after pulverizing grass seeds into the finest of flours, many of the nutritional properties contained in grass seeds are indigestible.
Seed Grains contain antinutrient properties such as lectins and saponins. Many foods, including fruits, vegetables and seafood, contain lectins and saponins, which serve as protection against predators. Yet, certain plants, such as grains, legumes, beans and nightshade plants, contain much higher levels of these indigestible antinutrients. As it turns out, lectins and saponins are unable to be decomposed by digestive acids or enzymes. Although grains contain protein, carbohydrates, vitamins and minerals, these otherwise beneficial nutrients cannot be digested and made available to the body.
Research has implicated indigestible plant lectins, saponins, glutens and other antinutrients in the development of "Leaky Gut Syndrome, a dangerous intestinal condition.
Leaky Gut Syndrome is caused, in part, by the binding of anti nutrients with cell membranes, causing the intestinal membrane to buckle and break free from the intestinal wall. The resulting opening in the intestinal membrane allows large and disruptive molecules to invade the bloodstream, as well as every organ system in the body. Leaky Gut Syndrome, and the food particles that escape the intestinal barrier, increase immune reactions to foreign particles, as well as what is known as cross-reaction or mimicry, whereby the immune system attacks the body's own cells, which are chemically similar to the foreign particles. Leaky Gut Syndrome has been linked to auto-immune diseases such as multiple sclerosis and type 1 diabetes, as well as arthritis, inflammation, heart disease, asthma, allergies, acne and a variety of intestinal ailments.
Future clinical studies will undoubtedly add to our understanding of Leaky Gut Syndrome, but there are other important concerns associated with the consumption of grains. You see, grains have both high glycemic index (GI) and glycemic load (GL) levels. The glycemic index measures how much of a rise in circulating blood sugar a carbohydrate will trigger. The glycemic load calculates how much carbohydrate is in a serving of a particular food. Certain fruits, such as watermelon and pineapple have high glycemic index values, but relatively low glycemic load levels. Grain products, such as bread and steamed rice have both a high glycemic index and glycemic load value. The pancreas has been assigned the responsibility of producing insulin, which is necessary to deliver glucose to red blood cells. When blood cells are unable to receive any additional glucose, the insulin stores the remaining glucose in the body as fat, a phenomenon known as insulin resistance. Therefore, the consumption of high glucose load foods causes weight gain. Moreover, the tendency of the body to gain weight generally increases with age, since the pancreas and blood cells grow less efficient, thereby increasing the storage of fat. For this reason, among others, practitioners of the paleo lifestyle forego the consumption of grain products, in favor of lean meats, vegetables and fruit. Abstaining from high glucose load foods is a very natural and effective means of reducing body fat and weight.
Grain products are also quite acidic, as are meat, refined sugars and dairy products. The body was designed to be slightly alkaline. All food reports to the kidneys, either as base (alkaline) or acid. The kidneys have been assigned the responsibility of balancing the Ph level of the body. If the diet is acidic, the kidneys draw alkaline from the bones to balance the Ph level, which depletes the bones of alkaline, leading to osteoporosis and other bone related diseases. The body tends to be healthier and resist disease more efficiently when a slightly alkaline diet is consumed. Therefore, a paleo diet includes a large selection of fruits and vegetables. In order to more readily lose excess weight, higher glucose level foods such as bananas should be avoided.
Though it is widely recognized that our human ancestors did not consume seed grains prior to the agricultural revolution, proponents of eating cereal grains often argue that the human body has genetically adapted to grain products. Yet, the human Gnome hasn't changed appreciably since the advent of the agricultural revolution. In any case, if antinutrients do in fact cause Leaky Gut Syndrome and related diseases, that's reason enough to question the wisdom of consuming grains. Another frequent argument in favor of consuming grain products is that grains are an excellent source of dietary fiber, however, fruits and vegetables are a far superior source of dietary fiber, in both quantity and quality.
Legumes such as peanuts, peas and green beans are also high in antinutrient properties, and therefore contribute to Leaky Gut Syndrome and other diet related conditions. Legumes belong to the grass of the field and should not be included in a vegetable garden. In its natural state, the beasts of the field consume the young grasses. Though the beasts of the field eat the young grasses, many plants complete the natural cycle and go to seed, insuring the propagation of the various grass species.
Our paleolithic ancestors probably consumed nuts in season, but nuts are high in fat, which should give pause to those who wish to lose weight. Nuts with a beneficial omega 6 /omega 3 fatty acid ratio, such as walnuts and macadamia nuts, are most often recommended for optimal health. Though white potatoes are to be avoided entirely, it is recommended that very physically active individuals include sweet potatoes in their diet, which are lower in antinutrient properties and very nutritious.
Most dairy products such as milk and cheese, are also not part of a paleo diet. As previously mentioned, dairy products are acidic. Milk products, though they are low in glucose, also cause a spike in the production of insulin. The reason for the high insulin response is not well understood. Milk and milk products are a relatively late addition to the human diet, and have been implicated in the development of Leaky Gut Syndrome. Concerns about the effects of bovine hormones on human health have also grown in recent years. Eggs, which are an excellent source of protein and essential amino acids, are often included in a paleo dietary regime. Eggs from birds with access to grass and bugs are preferred. Pastured eggs are much higher in vitamins and minerals and lower in cholesterol than commercially produced eggs.
What About Meat?
In recent decades, government agencies and leading nutritionists have trumpeted the dangers of eating meat and promoted the benefits of cereal grains. The paleo diet, which attempts to replicate the diet of humanity prior to the advent of modern agriculture and food processing, stresses the importance of lean meat in the human diet, since animal products are the only complete source of protein and Essential amino acids. Lean meat is a vital part of human health, as well as the development and maintenance of lean muscle mass. The exact percentage of calories that should be derived from lean meat is debated, but it does appear that our early human ancestors depended upon meat for a high percentage of their caloric intake. Generally, a paleo diet relies upon lean meat for at least twenty to thirty percent of total calories.
Due to the harmful effects of an acidic diet on health in both humans and animals, it is recommended that meat from grass fed cattle be preferred, whenever possible. Much like wild animals such as venison and wild fish, grass fed animals are healthier and high in omega three fatty acids. An acidic environment promotes the occurrence of disease, but disease, infection and inflammation do not thrive well in an alkaline environment. Like wild game, grass fed and grain free animals are lower in total fat and saturated fat, higher in omega 3 fatty acids and less acidic than commercially produced livestock. Clinical studies have also confirmed that the inclusion of lean animal protein in a balanced diet is an effective means of improving blood cholesterol levels.
Although the consumption of meat has been blamed for an escalation in heart disease and other health conditions, recent research confirms the healthful benefits of lean healthy meat in a human diet. On the other hand, there is good reason to believe that commercially produced and chemically enhanced processed meat products play a significant role in instigating and perpetuating diet related disease. Recently, the famous food pyramid was revised to increase the importance of consuming animal protein and reducing the role of grain products in a balanced and healthful diet. This trend is likely to continue, as research findings and the testimony of paleo practitioners receive more attention.
A paleo diet endeavors to replicate the natural diet of humanity. The leading proponent of the paleolithic diet has been Dr. Loren Cordain.
As with many things in life, looking back to the earliest practices and traditions of human civilization can teach us many important lessons. This brief paleo primer is intended to stimulate interest in the paleolithic lifestyle. The Internet is replete with a wide range of perspectives and resources related to eating and living well. Considering the state of health in the Western world, it makes good sense to consider the findings of current research, changing assumptions and expanding knowledge. Bon appétit!
Article Source: http://EzineArticles.com/6841178