The Paleo Food Lists
The Paleo Food Lists
The Paleo Diet can be restrictive. Some foods allowed in general gluten free, dairy free, preservative free and weight loss diets are not allowed in the Paleo Diet. Rice, wheat, sugar, beans, peas, soy beans and potatoes are not allowed. It is not the end of the world you can still enjoy delicious recipes. Some may suggest that if Cavemen did it we in modern society should strictly conform. Some of the foods restricted on the Paleo Diet have nutritional benefits. If you are not lactose intolerant milk is a good source of calcium and protein. Beans have several nutrient values. On the other hand, The Paleo Diet’s emphasis on lean meat, fresh fruits and vegetables, elimination of sugar, low carbs, low fat and preservative free diet has long term health benefits. Based on your personal preferences a strict or modified Paleo Diet maybe best suited for your health, weight-loss goals and life style.
Paleo Food ListFoods Allowed on Paleo Food List:-Lean Meats-Poultry-Fish-Fresh Fruits-Fresh Vegetables-Nuts (non-processed)-Seeds (non-processed)-Fresh and dried herbs-Spices and natural enhancers (garlic, onions, peppers, cloves and etc.)
Paleo Diet Foods Not Allowed: Paleo Food ListFoods to avoid:-All processed food-Dairy products-Margarine and butter-Barley-Wheat-Corn-Millet-Oats-Rice-All processed foods made with rice.-Wild rice-Rye-Wheat -Amaranth-Buckwheat-Quinoa-All beans-Peas-Chickpea-Lentils-Miso-Peanuts-Soybeans and all soybean products including tofu.-Sugar-Potatoes
Paleo Diet’s BenefitsVegetables: Vegetables are fibrous. Fibers in vegetables regulate the digestive system, clearer and healthier. High consumption of vegetables prevents irregularity and constipation.
-Leafy green vegetables, broccoli and peppers are full of beta-carotene. Beta-carotenes are full of anti-oxidants and associated with lowering the risk of heart diseases and lung cancer.
-Vegetables have high levels of water. Vegetables are fat free and low in calories. The nutrients in vegetables boost energy production within the muscle cells. Consuming high levels of vegetables have a high health benefits. Vegetables make ideal snacks.
-Vegetables are low in sodium meaning less water retention.
-Fats in vegetables are unsaturated.
-Cholesterol and triglyceride (fats in the blood) levels dropped with high consumption of vegetables.
Fruits: Citrus fruits, strawberries and other fruits are rich in vitamin A, C and E protectors against a host of ills. These vitamins are important anti-oxidants and protect the body against oxidants. Fruits like vegetables are fibrous helping keep the digestive system regular.
-Phytonutrients are the pigments that make blueberries blue and cranberries red. Recently discovered phytonutrients are powerful antioxidants.
-Cholesterol and triglyceride (fats in the blood) levels dropped with high consumption of fruit. The USDA recommends at least five servings of fruit daily
Lean Meat and Poultry: Low fat lean meats
Fish: Especially salmon, halibut and tuna contain Omega-3 fatty acids. Omega-3 fatty acids “good” fat and lowers cholesterol levels. The benefits of omega-3 include; reduces blood pressure, reducing the risk of heart disease and stroke problems, as well as certain skin ailments.
Nuts (non processed): Nuts are cholesterol free and eating one ounce per day reduces the risk of heart disease and type 2 diabetes. Some studies suggest 4-5 servings per day may help lower blood pressure. Nuts are a great snack.
Preservative Free: The Paleo Gluten Free Diet is free of preservatives. Originally, preservatives were added to food to prevent spoilage. To enhance taste, texture and nutritional value manufacturers started adding additives into foods. Preservatives are in many things we eat: artificial colors, flavors and all processed foods. Some scientific studies suggest preservatives have no nutritional value.
Oils: In the modern Paleo Diet certain plant oils are allowed (olive oil, flax seed oil and nut oils). These oils are unsaturated good fats. Preferred oils are olive oil or vegetable oils. Margarine is not used in the Paleo diet.
Fats: There are good fats and bad fats. Bad fats are considered hard or saturated fats found in butter and meat. Saturated fats cause plaque build up in the arteries. Unsaturated fats are plant derived fats constitute seed and vegetable oils. Unsaturated fats inhibit plaque build up decreasing heart disease. Additionally, unsaturated fats lower blood cholesterol and provide an essential source of omega-3 fatty acids. Beneficial claims of using olive oil are reduction of plaque build-up, lowering of blood cholesterol and reducing the risk of blood clotting and strokes.
Fast foods, soft drinks and salty snacks can easily be substituted with a healthy diet. The Paleo diet is ancient it existed before processed and fasted foods. It is a timeless!
Disclaimer: Note: The tips on this site should not replace advice from your physician. Always check your physician before making any changes to your daily habits.