Understanding the Paleo Approach to Seasoning
The Paleo diet is based on the idea of eating like our Paleolithic ancestors, focusing on whole, unprocessed foods like meat, fish, eggs, vegetables, fruits, nuts, and seeds, while excluding grains, legumes, dairy, and refined sugars. While most pure herbs and spices—such as garlic powder, basil, and cumin—are naturally Paleo-friendly, many commercially prepared spice blends and sauces contain non-compliant ingredients. For someone committed to the diet, knowing what to look for and what to avoid is crucial for meal preparation that is both flavorful and compliant.
Common Non-Paleo Ingredients in Seasoning Blends
The most significant threat to a Paleo diet from seasoning blends comes from hidden additives and processed components. These are often included as fillers, anti-caking agents, or flavor enhancers.
The Sneaky Culprits: Additives and Fillers
- Sugar and Sweeteners: Many seasoning rubs and mixes, especially for barbecue or grilling, contain added sugar, corn syrup solids, or other non-Paleo sweeteners. Always check the ingredient list for both natural and artificial sugar sources.
- MSG (Monosodium Glutamate): A common flavor enhancer, MSG is a processed additive that is not Paleo. It is frequently found in savory seasoning packets and canned goods.
- Maltodextrin: This processed carbohydrate is derived from starch and used as a thickening agent or filler.
- Rice Concentrate: Often used as an anti-caking agent to prevent clumping, rice concentrate is derived from grain and is not Paleo-compliant.
- Refined Vegetable Oils: Some spice blends or seasoning pastes use refined vegetable oils like soybean, canola, or corn oil as a binder. These are strictly avoided on the Paleo diet.
- Soy and Wheat Derivatives: Watch for ingredients like soy lecithin, soy sauce, or modified wheat starch, which can appear in seasoning blends for thickening or flavor.
Non-Paleo Sauces and Condiments to Avoid
Beyond simple dry spice blends, many common sauces and condiments are off-limits due to their base ingredients or additives.
Sauces and Condiments with Hidden Ingredients
- Soy Sauce: Made from soybeans, which are legumes, soy sauce is a major non-Paleo item. A good alternative is coconut aminos.
- Worcestershire Sauce: Many commercial brands contain gluten, sugar, and MSG. Look for Paleo-friendly versions or make your own from scratch.
- Ketchup and BBQ Sauce: These condiments are almost always high in refined sugars and often contain additives like corn syrup or preservatives.
- Mustard: While mustard seeds are Paleo, many store-bought mustards include added sugar or other fillers. Always check the label.
- Pre-Made Seasoning Packets: Taco seasoning, gravy mix, and other pre-packaged mixes often contain a combination of the non-Paleo ingredients listed above. It is far safer to make your own from individual, compliant spices.
Nightshades and Legume-Based Spices (For Strict Followers)
While most herbs and spices are fine, some stricter versions of the Paleo diet or those following an Autoimmune Protocol (AIP) may need to avoid certain items.
- Nightshade Spices: Items like paprika, cayenne pepper, chili powder, and red pepper flakes are derived from nightshade vegetables. While acceptable for many, they should be avoided by individuals with an intolerance or those on an AIP diet. Ginger can be a good substitute for heat.
- Legume-Based Spices: Some traditional spice blends may use ground seeds from legumes, though this is less common. It is still worth being vigilant, particularly if you are sensitive to legumes.
Paleo vs. Non-Paleo Seasoning Comparison
| Ingredient Type | Paleo-Compliant | Non-Paleo (Avoid) |
|---|---|---|
| Flavor Enhancer | Pure herbs and spices (garlic powder, turmeric, cinnamon, oregano, etc.) | MSG (Monosodium Glutamate) |
| Sweetener | Honey, maple syrup, unsweetened coconut flakes (used in moderation) | Refined sugar, corn syrup solids, artificial sweeteners |
| Thickener/Filler | Ground herbs, nut flours | Maltodextrin, rice concentrate, modified starches |
| Sauce Base | Coconut aminos, vinegar, fresh herbs, citrus juice | Soy sauce, ketchup, Worcestershire sauce |
| Oil | Extra virgin olive oil, avocado oil, coconut oil | Soybean oil, canola oil, other refined vegetable oils |
| Other Additives | Sea salt, Himalayan salt | Anti-caking agents, synthetic food coloring |
How to Read Labels and Choose Paleo-Friendly Seasonings
Making the right choice at the grocery store requires a sharp eye for detail. The ingredients list is your most important tool. Look for products with simple, recognizable ingredients. If the label contains anything you can't pronounce or sounds like a chemical, it is best to avoid it. Even with individual spices, purchasing from a reputable vendor is wise, as food fraud involving additives and fillers has been documented. It is often safer and more cost-effective in the long run to create your own blends from a collection of individual herbs and spices.
Paleo-Friendly Flavor Alternatives
Don't despair! A Paleo diet doesn't have to be bland. You can still create rich, complex flavors using compliant ingredients.
Make Your Own Spice Blends
- Italian Blend: Combine dried basil, oregano, rosemary, and thyme.
- Taco Seasoning: Mix chili powder, cumin, smoked paprika, garlic powder, and onion powder.
- Curry Powder: Create your own mix with turmeric, coriander, cumin, ginger, and other spices.
Use Whole Herbs and Spices
- Fresh herbs like cilantro, parsley, dill, and mint add a vibrant, fresh taste.
- Whole spices like peppercorns, cinnamon sticks, and cloves offer a deeper flavor profile than their ground counterparts.
DIY Sauces and Dressings
- Marinades: Use a base of olive oil, apple cider vinegar, and fresh herbs.
- Sauces: Create homemade ketchup or BBQ sauce with tomato paste, dates or honey, and spices.
Conclusion
Knowing what seasonings are not Paleo involves being aware of hidden sugars, refined oils, and processed additives commonly found in commercial products. By carefully reading labels and focusing on single-ingredient herbs and spices, you can easily avoid these pitfalls. Embracing a DIY approach to seasoning blends and sauces not only ensures dietary compliance but also allows for greater creativity and control over the flavor of your meals. The key to successful Paleo cooking is to return to the basics, relying on pure, whole foods for the most authentic and satisfying taste.
This article was created with information drawn from various online resources related to the Paleo diet, including insights from Green Chef.
