The Paleo diet – eat like in the Stone Age

What is Paleo?

The Paleolithic diet, often referred to as Paleo, is based on the foods humans ate during the Stone Age before agriculture was introduced. The diet focuses on natural and unprocessed foods, while minimising the intake of processed products, added sugar and salt.

Paleo is often promoted as a pathway to a healthy lifestyle by emphasising natural ingredients and avoiding processed foods. However, the Paleo diet is controversial, as it has sometimes been credited with exaggerated health benefits and there is disagreement regarding the explanatory model behind the diet.

Many people have heard of the Paleo diet – also known as the Stone Age diet – but what does Paleo actually involve? What are the advantages and disadvantages of this approach, and what does the research say? The dietitians at Yazen clarify the facts.

What is Paleo – the hunter-gatherer diet?

Paleo is short for the Paleolithic period, also known as the Old Stone Age. This period began around 2.5 million years ago and lasted until approximately 10,000 years ago – a time when humans lived as hunter-gatherers.

The Paleolithic diet (often simply called Paleo after the era) is based on the idea that human genes evolve slowly and have not had sufficient time to adapt to the rapid changes of modern lifestyles. This, in turn, is believed to have contributed to health problems such as inflammation and chronic disease. As a result, the diet advocates eating more like our ancestors did before the introduction of modern agriculture. Getting started with Paleo can be relatively simple by focusing on natural ingredients and avoiding processed foods.

The Paleo diet, which has become popular in health circles, was introduced as early as the 1970s by gastroenterologist Walter Voegtlin. He was among the first to suggest that a diet resembling that of Stone Age humans could improve health and reduce the risk of conditions such as Crohn’s disease, diabetes and obesity.

How Paleo works

If you want to start eating Paleo, you will likely need to make some changes to your eating habits. The Paleo diet focuses on natural and unprocessed foods, with clean and minimally processed ingredients forming the foundation. A Paleo diet typically includes foods such as:

• Fruit and berries
• Vegetables and root vegetables
• Nuts and seeds
• Eggs
• Lean meat, especially from grass-fed animals or game, as well as lamb, including nutrient-dense parts such as offal
• Fish and seafood
• Poultry, such as chicken and turkey
• Oils such as olive oil, linseed oil, walnut oil and coconut oil

Overall, the diet is high in protein and contains moderate amounts of fat (primarily from unsaturated fats), as well as a low to moderate intake of carbohydrates, with a focus on fibre-rich carbohydrate sources.

What should you avoid eating according to Paleo?

Because the Paleo diet is based on an evolutionary perspective, proponents argue that foods introduced through modern agriculture and the industrial revolution should be excluded. Foods that are typically avoided include:

• Grains, such as wheat, oats and barley
• Legumes (e.g. beans and lentils – which are rich in fibre and provide good satiety)
• Dairy products, such as milk, yoghurt and cheese
• Highly processed foods, such as crisps or biscuits
• Ready meals and processed convenience foods
• Added sugar and salt
• Alcohol

Some claim that Paleo is an anti-inflammatory diet, and that excluding grains, dairy products, processed foods, added sugar and salt may reduce inflammation in the body.

Example of a day on a Paleo diet

Here is an example of what a day on a Paleo diet might look like:

• Breakfast: Omelette with peppers, spinach, mushrooms and sliced avocado
• Lunch: Oven-baked salmon with sweet potato, vegetables and an olive oil dressing
• Snack: Apple slices with almond butter
• Dinner: Meat stew with root vegetables and roasted vegetables
• Snack: A handful of walnuts and an orange

Health benefits of Paleo – what does the research say?

A Paleolithic diet often involves a greater focus on nutrient-dense foods such as vegetables, fruit, berries, nuts and lean protein sources, while reducing the intake of processed foods, sugar and salt. This aligns with many current nutritional recommendations and may represent a healthy way of eating.

However, the diet is controversial, partly because it is often attributed exaggerated health benefits by its supporters. The health effects of the Paleo diet have been studied to a limited extent, often in small, short-term studies, meaning the scientific evidence remains limited.

There is some evidence that Paleo may lead to greater weight loss and improvements in metabolic health compared with diets based on national dietary guidelines. This may be due to the increased satiety provided by the foods typically included.

In people with type 2 diabetes, studies have shown that a Stone Age diet may improve blood lipid profiles, including reduced triglyceride levels, independent of weight loss. The Paleo diet often results in improved fat quality, with a higher intake of unsaturated fats from nuts, oils and fish, while reducing saturated fat intake from dairy products, which can have a positive effect on blood lipids.

However, there is insufficient strong evidence that the Paleo diet reduces the risk of cardiovascular disease overall, mainly due to the lack of robust scientific data. There is also no clear evidence that it improves blood glucose control in people with diabetes or impaired glucose regulation compared with other healthy dietary patterns.

Disadvantages of Paleo

The traditional Paleo diet can be quite restrictive and socially limiting, which many people experience as a drawback. The diet excludes several nutrient-rich foods associated with good health, such as whole grains and legumes, which are important sources of fibre, protein, vitamins and minerals. Legumes are often a key protein source in vegan and vegetarian diets, making Paleo difficult for these groups to follow.

The diet also excludes low-fat dairy products, which are good sources of calcium, protein and other nutrients. Another disadvantage is that the diet can be expensive and is largely based on animal products, making it less sustainable from a climate perspective.

Was it better in the past? Criticism of the Paleo diet

The Paleo diet has been criticised for being based on the assumption that we can eat in the same way as hunter-gatherers did, despite the fact that we do not truly know what or how they ate. Our ancestors’ diets varied greatly depending on where and when they lived. Those living in tropical regions ate differently from those in colder climates, meaning there is no single “true” Stone Age diet. As a result, there is disagreement even among Paleo enthusiasts about what should be included.

The Paleo diet also fails to account for the fact that modern plants and animals differ significantly from those consumed by our ancestors, due to selective breeding over time.

Some proponents claim that our ancestors were healthier because of their diet, but this is an oversimplified view. People in the Stone Age often lived under harsh conditions, and life expectancy was significantly lower than it is today. Many people died young and therefore never developed age-related diseases.

Researchers also argue that there is insufficient evidence to support the idea of a genetically optimal diet. It is also incorrect to suggest that humans have not adapted genetically. For example, populations in certain parts of the world have developed the ability to tolerate milk throughout life by continuing to produce the enzyme lactase, which breaks down lactose.

Stone Age diet for weight loss?

For those looking to lose weight, Paleo may be a suitable option as it often includes protein-rich foods such as fish, seafood, eggs, chicken and meat, as well as fibre-rich foods like vegetables, root vegetables, fruit and berries. These foods are nutrient-dense and promote longer-lasting satiety. At the same time, many foods that commonly lead to overeating are excluded, such as sweets, biscuits, ice cream, crisps, pizza, burgers and chips.

There are different versions of the Paleo diet, some of which promote a higher fat intake. This can quickly increase calorie intake if one is not mindful. Foods such as olive oil, avocado and nuts are healthy and rich in unsaturated fats, but they are also calorie-dense. Consuming large amounts can make it difficult to maintain the calorie deficit required for weight loss. Portion sizes and total calorie intake therefore still matter.

The Paleo diet and Yazen

There are generally no issues with combining the Paleo diet with medical weight-loss treatment. For many people, Paleo can represent a nutritious and balanced way of eating. Getting started with Paleo in a sustainable and enjoyable way may be easier with support from the Yazen team.

At Yazen, we do not promote any specific diet. Instead, we focus on healthy eating and living based on current nutritional recommendations. At the same time, we value personal choice and encourage eating in a way that feels enjoyable and works in everyday life. Always consult your Yazen team before making dietary changes so they can help tailor adjustments to your individual needs.

Summary

• The Paleolithic diet, often referred to as Paleo, is based on foods eaten during the Stone Age before the introduction of agriculture
• The diet focuses on natural, unprocessed foods while minimising processed foods, added sugar and salt
• Research on the Paleo diet is limited, but there is some evidence that it may lead to weight loss and improvements in metabolic health
• The Paleo diet is controversial, as it is sometimes attributed exaggerated health benefits and its underlying rationale is debated
• There are generally no issues with combining the Paleo diet with medical weight-loss treatment

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References

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Butler, S. (2024). Going Paleo: What Prehistoric Man Actually Ate. History. Available at: https://www.history.com/news/going-paleo-what-prehistoric-man-actually-ate [Accessed 21 Aug. 2024].

Chang, M.L., & Nowell, A. (2016). How to make stone soup: Is the "Paleo diet" a missed opportunity for anthropologists?. Evolutionary Anthropology, 25(5), pp. 228–231. https://doi.org/10.1002/evan.21504 

Nestle, M. (2000). Paleolithic diets: a sceptical view. Nutrition Bulletin, 25(1), pp. 43–47. https://doi.org/10.1046/j.1467-3010.2000.00019.x 

Hollox, E. (2005). Evolutionary Genetics: Genetics of lactase persistence – fresh lessons in the history of milk drinking. European Journal of Human Genetics, 13, pp. 267–269. https://doi.org/10.1038/sj.ejhg.5201297 

Mårtensson, A., Stomby, A., Tellström, A., Ryberg, M., Waling, M., & Otten, J. (2021). Using a Paleo Ratio to Assess Adherence to Paleolithic Dietary Recommendations in a Randomized Controlled Trial of Individuals with Type 2 Diabetes. Nutrients, 13(3), 969. https://doi.org/10.3390/nu13030969

Ghaedi, E., et al. (2019). Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition, 10(4), 634-646. https://doi.org/10.1093/advances/nmz007

Manheimer, E.W., van Zuuren, E.J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. American Journal of Clinical Nutrition, 102(4), 922-932. https://doi.org/10.3945/ajcn.115.113613

Jamka, M., Kulczyński, B., Juruć, A., Gramza-Michałowska, A., Stokes, C.S., & Walkowiak, J. (2020). The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine, 9(2), 296. Published 2020 Jan 21. https://doi.org/10.3390/jcm9020296

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