What is Paleo Made of? A Guide to the Ancestral Diet

The modern Paleo diet is inspired by the eating habits of humans from the Paleolithic era, a period stretching from roughly 2.5 million to 10,000 years ago. So, what is paleo made of? It focuses on whole, unprocessed foods like meat, fish, and produce while excluding items that became staples after the agricultural revolution.

Quick Summary

The Paleo diet is based on whole, unprocessed foods that early humans hunted and gathered, including lean meats, seafood, eggs, vegetables, fruits, nuts, and seeds. It strictly avoids all grains, legumes, dairy, and processed foods.

Key Points

• Core Ingredients: The diet is built around lean proteins (meat, fish, eggs), vegetables, fruits, nuts, seeds, and healthy fats like olive or coconut oil.

• Exclusion List: Grains, legumes, dairy products, refined sugars, processed foods, and most vegetable oils are strictly avoided.

• Based on Ancestry: The philosophy is based on the idea that humans are best adapted to the diet of hunter-gatherers, prior to the agricultural revolution.

• Nutrient-Dense Focus: Paleo emphasizes consuming nutrient-rich, whole foods to support overall health and wellness.

• Not a 'Meat-Only' Diet: Despite common misconceptions, the diet is very plant-heavy, with an abundance of vegetables and fruits.

The Foundational Foods of the Paleo Diet

The Paleo, or 'caveman,' diet is built on the simple, unprocessed foods believed to have sustained our hunter-gatherer ancestors. This modern dietary pattern emphasizes a return to eating nutrient-dense, whole foods while eliminating items introduced with the agricultural revolution, such as grains, legumes, and dairy. The core components are:

Lean Proteins

Protein is a cornerstone of the Paleo diet, primarily sourced from animal products that would have been hunted or fished. The diet promotes consuming lean cuts of meat, though some modern versions incorporate more fatty cuts and organ meats for nutrient density.

• Meat: Grass-fed beef, pork, lamb, and wild game like bison or venison are highly encouraged.
• Poultry: Free-range chicken, turkey, and duck are common staples.
• Seafood: Wild-caught fish, especially those rich in omega-3 fatty acids like salmon, mackerel, and sardines, are integral.
• Eggs: Pasture-raised eggs are a primary source of protein and healthy fats.

Fruits and Vegetables

Both vegetables and fruits are vital parts of the Paleo diet, providing essential fiber, vitamins, minerals, and antioxidants. Vegetables, particularly non-starchy varieties, form the bulk of carbohydrate intake, while fruits are consumed in moderation due to their natural sugar content.

• Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and root vegetables (sweet potatoes, carrots) are all allowed.
• Fruits: Berries, apples, citrus, and other fresh fruits are eaten, with some individuals moderating high-sugar fruits like bananas.

Nuts and Seeds

Nuts and seeds offer healthy fats, protein, fiber, and important minerals. They are excellent for snacking and adding texture to meals. However, peanuts are excluded as they are technically legumes.

• Nuts: Almonds, walnuts, macadamia nuts, and cashews.
• Seeds: Pumpkin seeds, sunflower seeds, chia seeds, and flax seeds.
• Nut Butters: Unsweetened nut butters made from approved nuts.

Healthy Fats and Oils

The Paleo diet emphasizes consuming healthy, unprocessed fats from natural sources.

• Oils: Olive oil, coconut oil, and avocado oil are preferred for cooking and dressings.
• Other Sources: Avocados, nuts, seeds, and fats from grass-fed animals.

Other Approved Foods

• Bone Broth: A nutrient-rich staple, bone broth is highly valued for its collagen, minerals, and gut-healing properties.
• Natural Sweeteners: Small amounts of natural sweeteners like raw honey or maple syrup are sometimes used in moderation.
• Herbs and Spices: Fresh and dried herbs and spices are used for flavor, as they were naturally available.

Foods Excluded from the Paleo Diet

To align with ancestral eating, the Paleo diet avoids all foods and ingredients that emerged after the development of modern agriculture. This is based on the 'evolutionary discordance hypothesis,' which posits that modern humans are not genetically adapted to these newer foods.

• Grains: All grains, including wheat, corn, rice, oats, and barley, are strictly eliminated due to their carbohydrate content and 'anti-nutrients' like phytic acid and lectins.
• Legumes: Beans, lentils, peas, and peanuts are excluded.
• Dairy: All dairy products, including milk, cheese, yogurt, and butter, are typically avoided. Some modern variations make exceptions for grass-fed butter or ghee.
• Refined Sugar: All forms of refined and added sugars, as well as high-fructose corn syrup, are out.
• Processed Foods: Most packaged and processed snacks, fast foods, and baked goods are forbidden.
• Refined Vegetable Oils: Industrial seed oils like canola, soybean, and corn oil are not allowed due to their highly processed nature.
• Artificial Ingredients: Artificial sweeteners, flavors, and preservatives are avoided.

Paleo vs. Keto: A Nutritional Comparison

While both the Paleo and Keto diets are popular and share an emphasis on whole foods and avoiding refined sugars, their core philosophies and macronutrient compositions differ significantly.

Feature	Paleo Diet	Keto Diet
Core Philosophy	Eat foods available to hunter-gatherers, focusing on natural, whole foods.	Shift the body's metabolism into a state of ketosis by severely restricting carbohydrates.
Macronutrient Ratio	No strict ratio, but generally high protein, moderate fat, and moderate carbs from produce.	High fat (70%+), moderate protein, and very low carbs (<50g per day).
Grains	Excludes all grains, as they were not available during the Paleolithic era.	Excludes grains due to high carb content, but allows some lower-carb alternatives if they fit macros.
Legumes	Excludes all legumes due to lectins and phytates.	Excludes legumes due to high carb content.
Dairy	Excludes most dairy products.	Allows full-fat, low-carb dairy like butter and cheese.
Carbohydrate Sources	Primarily from vegetables, fruits, and root vegetables like sweet potatoes.	Strictly limited to very low-carb vegetables, berries, and nuts.
Healthy Fats	Emphasizes healthy, unprocessed fats from whole foods and plant oils.	Requires a very high intake of fats from approved sources to maintain ketosis.

Potential Benefits and Considerations

The Paleo diet, by focusing on whole foods and eliminating processed items, can lead to several health improvements, though long-term research is still limited and debated within the scientific community.

• Weight Management: Many find weight loss success due to the elimination of refined carbs and sugars, along with increased satiety from protein and fat.
• Improved Health Markers: Studies have shown positive short-term effects on factors like blood pressure, cholesterol levels, and glycemic control.
• Reduced Inflammation: The diet eliminates many common inflammatory foods, which may help reduce overall inflammation in the body.
• Improved Digestion: Removing grains and legumes may benefit those with sensitivities and support gut health.

However, there are also considerations to be mindful of:

• Nutrient Deficiencies: The strict exclusion of dairy and grains can lead to inadequate intake of calcium, Vitamin D, and fiber, requiring careful planning to compensate.
• Cost: Grass-fed meats and organic produce can be more expensive than conventional options.
• Sustainability: The restrictive nature can make long-term adherence challenging for some.

Conclusion

In summary, the Paleo diet is made of a diverse array of whole, unprocessed foods that were available to our ancient ancestors. By focusing on lean proteins, abundant vegetables and fruits, healthy fats, nuts, and seeds, it seeks to promote better health by avoiding the processed foods of the modern era. While it eliminates several staple food groups, understanding its core principles allows individuals to structure a nourishing diet plan. As with any dietary change, careful planning and consideration of personal health needs are essential to ensure a balanced approach. For those seeking a clean-eating, whole-foods-based lifestyle, Paleo offers a straightforward and satisfying framework.

Mayo Clinic: Paleo Diet

Frequently Asked Questions

Is the Paleo diet an all-meat diet?

No, the Paleo diet is not an all-meat diet. It actually emphasizes a very plant-heavy intake, with large amounts of vegetables and fruits, alongside lean meats, fish, and eggs.

Are gluten-free grains allowed on Paleo?

No, all grains, including typically gluten-free options like rice, quinoa, and oats, are excluded from the Paleo diet. The restriction is based on the principle of eating only foods available during the Paleolithic era, not specifically on gluten intolerance.

Why are dairy products not included in the Paleo diet?

Dairy products are excluded because they were not a food source for humans until the domestication of animals during the agricultural revolution, which came after the Paleolithic era.

What kind of oils are Paleo-friendly?

Healthy, unprocessed oils derived from fruits and nuts are permitted. Approved oils include olive oil, coconut oil, avocado oil, and walnut oil.

Is bone broth allowed on the Paleo diet?

Yes, bone broth is considered a staple of the Paleo diet. It is valued for its rich concentration of minerals and collagen, aligning with the ancestral practice of using all parts of a hunted animal.

Is the Paleo diet naturally gluten-free?

Yes, by its nature, the Paleo diet is gluten-free. It eliminates all grains, which are the primary source of gluten in most modern diets.

Is honey allowed on the Paleo diet?

Yes, raw honey and maple syrup are sometimes included in moderate amounts, as they are considered natural, unprocessed sweeteners that would have been available to ancient humans.