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• Too hard to maintain over a long period of time, which leads to yo-yo dieting and can mean poorer health


• Beans and whole grains, which are not allowed, are an important source of nutrients and fibre (3), plus an eco- friendly source of protein


• Large reliance on meat, which has repeatedly been shown to increase risk of disease and is very taxing on the environment


• Many paleo eaters rely heavily on coconut products, which are imported from far away and thus carry a huge carbon footprint


• Can be time consuming and expensive • Processed meats and a weekly intake of more than 450 grams of red meat (including pork) increase the risk of colorectal cancer (4)


• Negative impact on gut flora (5)


Basic assumptions of paleo eating Paleo eating is a controversial topic in many health circles, perhaps due to the three basic premises on which it is based. These assumptions are: 1. that human genetics have barely changed since the dawn of agriculture, which marked the end of the paleolithic era, around 15,000 years ago


2. that modern humans are adapted to the diets of the paleolithic period, and


3. that it is even possible for modern science to discern exactly what such diets consisted of.


These foundations have been challenged by a number of scientists. Evolutionary biologist Marlene Zuk has written a book titled Paleofantasy in which she debunks many myths about the paleo diet. She argues that we are not biologically identical to our paleolithic predecessors, nor do we have access to the foods they ate. Just about every fruit, vegetable or


animal species commonly consumed today is drastically different from its paleolithic predecessor. Even if domesticated animals are grass-fed, their flesh is unlike that of wild animals, kangaroo being the exception. Free-range poultry don’t just forage but are fed grains, unlike wild birds. Wild-caught fish are an option, but there are simply not enough of them to go around. Even if we look to modern foraging


societies to deduce paleo-like dietary guidelines, the variation in geography, season and opportunity between different traditional cultures makes this difficult. There is even evidence suggesting


that our paleolithic ancestors weren’t the sculpted Adonis, immune to all disease, that we assume they were. Our ancestors often had brief life spans, and new evidence suggests they also suffered from


so-called modern lifestyle diseases. Signs of atherosclerosis – arteries clogged with cholesterol and fats – have been found in more than one hundred ancient mummies from societies of farmers, foragers and hunter-gatherers around the world (6,7).


IS IT NUTRITIONALLY SOUND? The argument about whether the paleo diet is strictly evolutionarily truthful is so pointy-headed, and many people coming to the diet for health simply won’t look into it that deeply. So let’s come back to the nutritional side of things. As a holistic dietitian I feel that the


principles of the less extreme versions of the paleo diet (and remember that is basically the branding of it) are sound; eat lots of vegetables, include healthy protein such as some lean meats, some nuts, fruit and eggs, reduce processed sugar, refined carbohydrates, trans fats, and modernised dairy. Where things go awry is in the practical application of the diet, especially when it’s taken to the extreme. It’s wonderful to see people cutting down on processed foods, but the obsession that some paleo enthusiasts have with eating grass-fed animal protein two to three times a day is not good for anyone, least of all the environment. I’m no anthropologist but I have trouble with the idea that paleolithic people ate meat several times a day, most days. Animals are hard to catch, especially with paleolithic technology. For contemporary cultures that live


traditionally with old technology, for example African tribal and nomadic peoples, game meat is important, but not a three-times daily, every day event due to the effort involved in catching it. Where meat is more commonly eaten it’s usually due to herding, which is not a paleolithic but a neolithic practice. In truth, there is evidence for


whichever side of the argument you decide to take, including the exact opposite to the paleo approach – the high carbohydrate, low animal protein, plant-based approach. The work of Colin Campbell and Cardwell Esselstyn exemplifies the many benefits of such a diet. These guys emphasise the importance of including grains and legumes as part of a balanced diet, based on the evidence that the intake of wholegrain foods protects against heart disease and stroke. The fibre, magnesium, folate and vitamins B6 and vitamin E from whole grains may be important reasons behind these health benefits. Consumption of a few serves of whole grain and/or high fibre foods per day is associated with reduced risk of weight gain, cardiovascular disease, type 2 diabetes and colorectal cancer (3).


RECOMMENDATIONS The paleo diet might be fine for someone who is doing minimal exercise, but for an athlete, or even for the recreationally active that need a little carbohydrate, a hard-core paleo diet often ends up in poorer diet quality when the sugar cravings hit, in my clinical experience. The pull of sugar is just too strong. Downing a pack of TimTams is not healthier than eating a little rice. If you want to go paleo, I recommend


you stick to the basic premises of the diet and practise balance and moderation. Eat lots of fresh vegetables, fresh game meat and avoid processed food where possible. Fuel your body with complex wholefood-based carbohydrates such as starchy vegetables and some ancient grains, especially if you’re exercising. And eat according to appetite. But what I suggest even more is to


practise intuitive eating. Don’t just rely on the clinical evidence – it’s about as mixed as a meat and potato stew. Similarly, don’t depend on testimonials alone – these vary from, “I lost 30kg and kept it off on paleo” to, “I became severely constipated on paleo and my sugar cravings were through the roof.” We need to get some answers from inside ourselves. What feels good for YOU? Not what


your crossfit friend says or your vegan activist friend suggests. If the idea appeals to you, which parts of it appeal? paleo is not a singular entity but a very mixed bag of widely varying options depending on the ‘expert’ you are talking to. Maybe a few eggs a week feels good for you, but having them every day for breakfast with steak for lunch and dinner doesn’t sit right. Use a balance of nutritional


commonsense and intuition. If you’re living in the city, working in a sedentary office job, and eating meat three times a day doesn’t feel intuitively right to you, it probably isn’t. But if you’re an Inuit, it probably will. The paleo movement gets a big tick for


its push towards real foods. We should be eating real foods. That means foods that we grow, hunt or pick – foods that are unmodified and come from nature. When possible, we should aim for the most nutrient dense foods, because that’s why we eat – to nourish – not to accomplish some idealised pre-agricultural macronutrient ratio.


References are to be found on the online version of this article – www.livingnow.com.au


Dr Casey Conroy is an accredited practising dietitian, yoga and AcroYoga teacher who loves raw chocolate. She is the founder of Funky Forest Health & Wellbeing in Burleigh Heads on the Gold Coast, and advocates a sensible, practical, and pleasurable approach to nutrition and detoxification.


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