The Paleo Diet: What It Is and Does It Really Work?

Whether you call it the "Stone Age diet," the "hunter-gatherer diet," or the "Paleolithic diet," the Paleo way of eating is one of the most popular yet controversial diet trends today. Promoted by celebrities, bloggers, chefs, and influencers on Instagram, the Paleo diet is inspired by the dietary habits of our prehistoric ancestors from around 2.5 million to 10,000 years ago.

Why is it so popular? Paleo enthusiasts appreciate its focus on minimally processed, natural foods and its alignment with a more "natural" way of living. Despite its modern-day hype, the Paleo diet isn’t new—it was developed over 40 years ago by gastroenterologist Walter Voegtlin. Advocates believe that reverting to the eating patterns of early humans can protect us from contemporary chronic diseases like diabetes, Crohn's disease, digestive disorders, and obesity.

But does it really work? Let’s dive into everything you need to know about the Paleo diet.

What Is the Paleo Diet?

The Paleo diet is based on the Discordance Hypothesis, which posits that the human body hasn’t adapted to the rapid dietary changes brought about by modern agriculture. Advocates argue that pre-agricultural diets were free from refined carbohydrates, additives, preservatives, trans fats, and excess sodium. Instead, they were rich in protein, healthy fats, and fiber.

However, this theory isn’t entirely accurate. Over time, the human body has evolved to digest a wide variety of foods and benefit from diverse nutrients. For instance:

  • Humans weren’t always equipped with enzymes to digest lactose (in milk) or starches in grains, but today, many can digest these carbohydrates without issues, explains Dr. Peter Ungar, Professor of Anthropology at the University of Arkansas.

Is the Paleo Diet Historically Accurate?

Anthropologists are skeptical about the historical accuracy of the Paleo diet:

  • Diverse diets: There wasn’t just one “Paleo diet.” Early humans lived in different climates and environments, so their diets varied significantly. Those in desert regions ate differently from those in colder climates.
  • Health of cavemen: Despite claims that cavemen were healthier, most adults in the Paleolithic era didn’t live past 40, and studies suggest they also suffered from conditions like atherosclerosis (hardening of the arteries).
  • Modern adaptations: Many foods labeled as “Paleo-friendly” today—like avocado salads or almond flour pancakes—weren’t part of prehistoric diets.

    Variations of the Paleo Diet

    Just as there wasn’t one Paleo diet in ancient times, modern interpretations also vary:

    • Some followers allow indulgences like red wine, dark chocolate, or butter, which makes the diet more flexible and sustainable.
    • Others adopt stricter versions, such as the Autoimmune Paleo Protocol (AIP), which focuses on eliminating potential inflammatory foods to help manage autoimmune conditions like Crohn’s disease or thyroid disorders. While some studies suggest benefits, more research is needed to confirm these effects.

    What Foods Are Allowed and Restricted on the Paleo Diet?

    Allowed Foods:

    • Fruits and vegetables
    • Herbs, nuts, and seeds
    • Lean meats (preferably grass-fed)
    • Poultry (preferably free-range)
    • Fish and shellfish
    • Eggs
    • Oils from walnuts, flaxseeds, macadamia nuts, avocado, coconut, and olives

    Restricted Foods:

    • Dairy Products: While it’s possible to get enough calcium without dairy, it can be challenging. Supplements may be necessary—consult your doctor.
    • Grains (e.g., wheat, rice, oats): Grains provide complex carbohydrates, fiber, and B vitamins, which are vital for energy and satiety. Complete elimination may not be necessary.
    • Legumes (e.g., beans, lentils, peanuts): Rich in cholesterol-lowering fiber and potassium, legumes are beneficial for heart health and satiety. Small portions can be a good addition.
    • Potatoes: Regular potatoes fall into a gray area. While some Paleo followers exclude them, sweet potatoes are generally accepted. Opt for baked or roasted potatoes with the skin for added fiber.
    • Canola and Soy Oils: Only oils derived from Paleo-era foods, like olive or coconut oil, are allowed.
    • Alcohol: Grain-based alcohols like beer are off-limits, though some variations permit an occasional glass of sulfite-free red wine.

    Benefits of the Paleo Diet

    Supporters claim the Paleo diet may help:

    • Improve cholesterol, blood pressure, and blood sugar levels.
    • Reduce processed food consumption, leading to potential health benefits for those who previously ate highly processed diets.

    Drawbacks and Risks of the Paleo Diet

    The Paleo diet isn’t without its downsides, including:

    • Constipation: Due to limited intake of grains and legumes, which are high in fiber.
    • Nutrient Deficiencies: Cutting out dairy can lead to calcium and vitamin D deficiencies, potentially weakening bones.
    • Hunger and Fatigue: The restrictive nature of the diet may result in insufficient calorie and nutrient intake.
    • Heart Disease Risk: The diet’s emphasis on meat can increase saturated fat intake, potentially raising cholesterol levels.

    Other Challenges

    • Cost: A Paleo diet—rich in fresh produce, organic meats, and wild-caught fish—can be up to 10% more expensive than a standard diet.
    • Time: Meal planning, shopping, and preparation can be more time-intensive.
    • Social Isolation: The restrictive nature of the diet can make dining out or sharing meals with others challenging.

    Is the Paleo Diet Sustainable?

    While some people find success with the Paleo diet, its restrictive nature makes it difficult to follow long-term. Many of its benefits—such as reduced processed food intake—can be achieved through more flexible, less restrictive eating plans.

    For sustainable weight loss and overall health, experts recommend a balanced diet that includes a variety of food groups and focuses on portion control, whole foods, and regular physical activity.