How does the Paleo Diet measure up?

Overall there are both positives and negatives to following the Paleo Diet, some of the key factors to take into consideration have been listed below:

Pros:

• Emphasises whole foods, lean proteins, vegetables, fruits, healthy fats 
• Restricts sugar and highly processed foods (Whitney et al., 2016, p. 329)
• Decreases inflammation, oxidative stress, excess body fat and blood pressure (DietDemand, 2019, para. 1).
• Reduces risk of obesity, heart disease, type 2 diabetes and strokes (DietDemand, 2019, para. 1).
• Helps to maintain a healthy body weight (DietDemand, 2019, para. 1).
• Relatively flexible (DietDemand, 2019, para. 1).

Cons:

• Excludes high fibre grains and legumes (Whitney et al., 2016, p. 329)
• Unhealthy focus on ‘good’ and ‘bad’ foods (Whitney et al., 2016, p. 329)
• A panel of 22 nationally recognised nutrition experts reviewed 35 different diet plans and the Paleo Diet came was ranked last/the worst diet plan to follow (Whitney et al., 2016, p. 329)
• Can cause vitamin D and calcium deficiencies due to absence of dairy (DietDemand, 2019, para. 3).
• High fat and protein consumption can have negative impact on health (DietDemand, 2019, para. 3).
• Doesn’t specify how much of each nutrient should be consumed (DietDemand, 2019, para. 3).
• Requires dedication and consistency to follow on daily basis (DietDemand, 2019, para. 3).
• Doesn’t meet all of the Australian Dietary Guidelines (ADGs) or Nutrient Reference Values (NRVs) (National Health and Medical Research Council, 2015).

(EatDrinkPaleo, 2018)

For a more educated and scientific based evaluation, we can take a look at the the Australian Dietary Guidelines to see how the Paleo Diet compares. These guidelines have been created by the Australian Government to describe the optimal approach to diet and are aimed at promoting health and wellbeing, as well as reducing the risk of diet-related conditions and chronic diseases (National Health and Medical Research Council, 2015).

Adherent:

Guideline 1: To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs 

• - Whilst it doesn’t specify how much of each nutrient people should consume, the Paleo diet is focused on achieving and maintaining a healthy weight, and it doesn’t encourage fasting or consuming less than your energy needs (National Health and Medical Research Council, 2015).

Guideline 2: Enjoy a wide variety of nutritious foods from the five groups everyday 

• - Whilst the Paleo Diet does not support this guidelines as it specifically excludes a number of foods, it does support the consumption of “different types and colours” of vegetables, as well as choosing “lean meats, fish and poultry” (National Health and Medical Research Council, 2015).

Guideline 3: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

• Paleo Diet strongly supports this guideline, it excludes sugar and all processed foods which are often high in added salt and sugar
• It excludes alcohol, and only recommends water, tea and coffee
• The guideline suggests replacing saturated fats with unsaturated fats, this is strongly encouraged in the Paleo diet as the inclusion of purely healthy fats (National Health and Medical Research Council, 2015).

NRV - Fats

• Likely to meet NRV of 160-3,000 mg per day for males and 90-3,000mg for females aged 19-30 years (National Health and Medical Research Council, 2019).

NRV - Iron

• Likely to meet NRV of 6-45mg for males and 8-45mg per day for women aged 19-30 years, due to high meat and vegetable intake (National Health and Medical Research Council, 2019).

Non-adherent:

Guideline 1: To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

• Diet guides do not mention physical activity or specific amounts of each macronutrient to consume (National Health and Medical Research Council, 2015).

Guideline 2: Enjoy a wide variety of nutritious foods from the five groups everyday

• One of these 5 groups is dairy products, which the Paleo diet specifically permanently excludes 
• legumes and grains are also specifically mentioned in this guideline under two of the food groups, but the Paleo Diet does not support the consumption of these foods (National Health and Medical Research Council, 2015).

Guideline 4: Encourage, support and promote breastfeeding

• - Given Paleo excludes all dairy products which includes breast milk, it does not support this guideline (National Health and Medical Research Council, 2015).

Guideline 5: Care for your food; prepare and store it safely

• - There is no mention of food preparation or storage in Paleo Diet guides (National Health and Medical Research Council, 2015).

NRV - Carbohydrates

• Insufficient, NRV = 45-65% of person’s daily diet, Paleo Diet = 35-45%(National Health and Medical Research Council, 2019).

NRV - Protein

• Exceeds, NRV = 15-25% of a person’s daily diet, Paleo diet = 19-35% (National Health and Medical Research Council, 2019).

NRV - Calcium 

• Deficient, Paleo diet = no dairy, NRV = 840-2,500 mg per day for men and women aged 19-30 years (National Health and Medical Research Council, 2019).

(CBS Local, 2019)