Paleo diets consist of plenty of vegetables, fruits, seeds, and nuts which make up about 35-45% of all caloric intake. Vegetables are chosen that are especially low in starch and include items such as leafy vegetables and carrots, which are supposed to have been found in abundance in Paleolithic population environments.
These vegetables have low glycemic index encouraging ensuring high fiber content and low steady levels of blood sugar rather than spikes with drops. Paleo diet main constituent is protein from animals foods, especially lean meats from grass fed bovinae, free range poultry, wild game, and marine fish. Fish rich in omega-3 fatty acids such as mackerel, salmon, and tuna are preferred.
Natural oil intake is fairly high, coming from things such as coconut oil, avocados, walnuts, macadamia nut, and flaxseed, alongside of animal meat and fish. Plenty of water makes up the remainder of the diet.
Paleo diets never have salt/sodium, refined sugar, refined vegetable oils, potatoes, or processed foods. Whole or refined grains in any form are not included in this diet, neither are wheat, barley, rye, oats, spelt, lentils, peas, beans, garbanzo, and peanuts. Legumes and dairy products are also excluded from this diet.
Despite the fact that legumes are known to be a good source of high quality vegetable protein complementing protein content of whole grains to produce a complete protein they are not included in Paleo diets. Grains provide a large amount of protein as well as fiber, vitamins and other nutritional factors that promote a healthy diet, but they also are not included in a Paleo diet. These types of foods are typically staples or at the very least regular additions to staple foods in most countries, as they are easier to grow, costing less to grow and harvest, and also take up less soil, being more practical to distribute to consumers due to lower perishability.
Paleo diets largely contain lean meat, poultry, pork, or fish, with a fruit portion, leafy vegetables with carrots, tomatoes, cucumbers, or other steamed veggie such as broccoli or mixed greens. Snacks and dessert are fruit or vegetables, with lots of water.
The same health benefits may be achieved without as much sacrifice, provided diet content contained only enough grains to balance energy expenditure, animal and plant protein in moderation, very little animal fat and plenty of fresh vegetables with nuts and fresh fruit daily, combined with plenty of water, sufficient relaxation, and enough physical activity.
This diet is not recommended to become proxy for self esteem by adhering to what may be thought as good and bad foods. Paleo diets can be less rigid than others, certain degree of flexibility is advised to prevent burnout and make the diet more sustainable in the long term, avoiding psychological sequelae of feeling deprived of some favorite foods, such as diets containing legumes are unlikely to be unhealthy whatever an individuals health condition is, barring allergies.
Paleo diet benefits are debated with the benefits being equal to drawbacks. Exclusions and limitations of some foods can be beneficial such as decreased sodium and sugar, but deficiencies can some time arise from other limitations such as calcium deficiencies. In some circles the diet similarity to that of Paleolithic populations is also contested.
