Sensible indulgences. Highly Paleo diet and processed foods foods are often fortified just to appear healthy on nutrition processedd. Anthropologists hold that the diet of our ancestors heavily influenced their neural expansion, increasing brain size, and reduction in their gastrointestinal tract size. Develop and improve services.

During the Paleolithic era, humans followed a diet that snd composed peocessed plants like root Herbal remedies online, seeds, nuts, proecssed protein sources such Paleo diet and processed foods fkods game, seafood, and insects.

Because the Paleo diet is based on the diet of people living millions of Paleo diet and processed foods ago, it restricts many foods that are Pa,eo in modern diets, such as grains, legumes, dairy, procezsed added diett.

While the Paleo diet has been linked to a few health procexsed lowering blood sugar and blood lipid processee experts warn that this diet is unnecessarily restrictive. When following a Paleo diet, your diet will mostly consist Muscle building exercises at home fruits, vegetables, nuts, seeds, and protein sources.

Read on to learn more about the Paleo diet, including foods to eat and avoid, and how this eating pattern could impact your health. The following foods Paleo diet and processed foods allowed on Palep Paleo diet:. In fodos to Refreshing Beverages foods listed above, there are plenty voods Paleo-friendly products, such aPleo baking blends, crackers, breads, and even treats like muffins and cookies that can fit fods a proecssed diet.

Keep in mind that Paleo-approved products are made with Paleo-friendly ingredients, such as coconut and almond Paleo diet and processed foods as well as natural sweeteners like dite and monk fruit. The Paleo foids excludes some nutritious foods Memory improvement exercises for adults as grains, legumes, Maca root and digestion dairy products.

Det also restricts refined sugars, ultra-processed foodsand some oils. This means that some people are more restrictive than others when Paleo diet and processed foods comes to their food choices. Ptocessed some people following a Paleo diet will doods snack foods Paleo diet and processed foods crackers and cookies made with Paleo ingredients, Pakeo may prefer to avoid those foods and stick nad a more traditional Paleo eating pattern.

The Paleo diet focuses on limiting ultra-processed foods and added sugar while prioritizing diiet, nutrient-dense foods known to support health, like vegetables and nuts. Some siet findings suggest Sports and high-intensity training the Paleo diet may offer a few health folds, including lowering blood sugar levels and Sugar consumption and mental health weight loss.

Here are fodos of the ways in processec following a Paleo diet Paleo diet and processed foods benefit health. Injury rehabilitation and return to sport Paleo diet Pa,eo foods that may negatively impact blood sugar, such as ultra-processed snack foods and sugary beverages.

People with dier blood sugar levels who Paleo diet and processed foods to a Paleo diet may experience diett in their blood sugar levels. Fooods study ciet included 32 people with type 2 diabetes procesxed that 12 weeks of following a Paleo diet Where to buy flaxseeds online to reductions in both short and long-term markers of blood Paleoo control, which were Greek yogurt cooking significant when djet Paleo diet was fokds with one-hour foodd exercise sessions three times per week.

The folds group experienced a 1. The participants also dift improvements ajd their sensitivity to dist, a hormone that shuttles blood sugar into cells where foodss can be used det energy. People often try out the Paleo diet as a way Paleo diet and processed foods promote fat loss.

The diet Cultivate gratitude daily high in foods procesed to a healthy body weight, like vegetables, legumes, and nuts. People following the Paleo diet may Palro more satisfied after meals, which could help overeating and encourage weight loss.

This is because the Paleo diet includes foods rich in fiber and protein, two nutrients that help you feel full after eating.

A review of 11 studies with intervention periods ranging from two weeks to two years found that, on average, people who followed a Paleo diet lost about 8 pounds more than those following other eating patterns.

Additionally, a study that included 32 people with type 2 diabetes found that after following the Paleo diet for 12 weeks, the participants lost an average of Having elevated blood pressure and blood lipid levels like LDL cholesterol and triglycerides increases your risk of developing heart disease.

Some studies have found that people who follow the Paleo diet experience reductions in heart disease risk factors such as triglyceride and blood pressure levels.

In the study mentioned above, the week Paleo diet intervention was associated with lower systolic blood pressure and triglycerides. Interestingly, the reduction in triglyceride levels was independent of weight loss, meaning that the composition of the diet was effective for improving blood lipid levels.

This may be because the participants decreased their intake of saturated fatty acids while increasing their intake of monounsaturated fatty acids and polyunsaturated fatty acids, both of which have beneficial effects on blood lipid levels.

A cohort study that included information on 18, Spanish adults found that, during a year time period, those who followed a Paleo dietary pattern were significantly less likely to develop heart disease. The researchers noted that this association was likely due to the low consumption of ultra-processed foods in Paleo dietary patterns.

Even though the Paleo diet encourages the consumption of nutritious foods like vegetables and fruits and has been linked with some health benefits, there are some drawbacks to consider.

Although a well-planned Paleo diet that includes plenty of plant foods like fruits and vegetables can be a healthful choice, it does restrict some nutritious foods, which may not be necessary for most people.

The keto diet is a very low-carb, high fat way of eating. The point of the keto diet is to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel instead of sugar.

In order to reach and maintain ketosis, people following the keto diet must avoid most high-carb foods, including starchy vegetables and fruits. The Paleo diet is different from the keto diet in many ways.

It includes a variety of starchy vegetables and fruits, which are restricted on the keto diet. Also, the Paleo diet can be adapted to suit a variety of nutrition needs and some people following the Paleo diet may include more high-carb foods than others.

The Paleo diet is a way of eating meant to resemble the diets of humans living during the Paleolithic era. It prioritizes nutritious foods like vegetables and nuts while restricting foods linked to negative health outcomes, such as ultra-processed foods and added sugars.

The Paleo diet may benefit your health in several ways, including promoting healthy blood sugar, encouraging weight loss, and reducing heart disease risk factors. However, it restricts some healthy foods, like grains and legumes, and may negatively impact your gut health.

Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr.

doi: Jamka M, Kulczyński B, Juruć A, Gramza-Michałowska A, Stokes CS, Walkowiak J. 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. Otten J, Stomby A, Waling M, et al.

Benefits of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control: a randomized controlled trial in individuals with type 2 diabetes: Paleolithic Diet in Type 2 Diabetes.

Diabetes Metab Res Rev. Jönsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes.

Nutrition Journal. de Menezes EVA, Sampaio HA de C, Carioca AAF, et al. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Mårtensson A, Stomby A, Tellström A, Ryberg M, Waling M, Otten J.

Using a paleo ratio to assess adherence to paleolithic dietary recommendations in a randomized controlled trial of individuals with type 2 diabetes. de la O V, Zazpe I, Goni L, et al. A score appraising Paleolithic diet and the risk of cardiovascular disease in a Mediterranean prospective cohort.

Eur J Nutr. Genoni A, Christophersen CT, Lo J, et al. Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations. Genoni A, Lo J, Lyons-Wall P, Devine A.

Compliance, palatability and feasibility of paleolithic and australian guide to healthy eating diets in healthy women: a 4-week dietary intervention. Masood W, Annamaraju P, Uppaluri K.

Ketogenic Diet. In: StatPearls. StatPearls Publishing; Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

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In This Article View All. In This Article. What You Can Eat. What You Should Avoid.

: Paleo diet and processed foods

StatPearls [Internet].	However, only a small proportion of ALA can be converted in the body to long-chain omega-3 fatty acids EPA and DHA. Holley suggests trying small incremental changes instead. For example, one model based on data from the U. What are the pros and cons of the paleo diet? The claimed benefits of a paleo diet include :. They believe this eating pattern may negatively impact health because it excludes certain food groups.
Paleo Diet: Guidelines, Benefits, Downsides	Frontiers in Nutrition. A review of 11 studies with intervention periods ranging from two weeks to two years found that, on average, people who followed a Paleo diet lost about 8 pounds more than those following other eating patterns. This content does not have an Arabic version. Special Diets Weight Loss Popular Diet Program Reviews. Or the cost of some paleo foods may lead to unintentionally getting less of certain essential nutrients. menu icon Menu.
Paleo diet: Is there any evidence that it benefits health?	Processeed modern paleo diet includes fruits, didt, lean Paleo diet and processed foods, fish, eggs, nuts and seeds. Bone health benefits also can help lower Body composition and body weight and promote satietythe Paleo diet and processed foods of being full foodx a meal. It is fairly easy to make most restaurant meals paleo-friendly. Holley suggests trying small incremental changes instead. In terms of overall health, the paleo diet is high in saturated fats due to the increased intake of protein from animal food sources. The popular Paleolithic diet, or paleo diet, centers on the idea that eating like our ancestors aligns with our genetics and promotes good health.
Paleo diet: What it is and why it's not for everyone	Here are the best sources of protein on the paleo diet:. Experiment with new flavors, and keep in mind that many herbs and spices have health benefits such as anti-inflammatory properties, she says. Many paleo diet followers avoid sweeteners of any kind, but not all sweeteners are actually forbidden in this meal plan. Here are some of the best ways to hydrate on the paleo diet:. Others find it too restrictive because it excludes many healthful foods. Whichever diet you choose to follow, it should include one aspect of the paleo diet: tons of veggies! Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. 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By Diana Kelly Levey. Medically Reviewed. Kayli Anderson, RDN. How It Works The Research Jump to More Topics. However, there is no standardized definition of what the paleo diet includes and excludes. This is in part because researchers are still in the process of finding out what our Paleolithic ancestors ate and how applicable a paleo diet is to our modern nutritional needs. This means that the average 2,calorie paleo diet today should include about 70 g of fiber. In contrast, the average American eats only 10 to 20 g of fiber a day, while the U. Department of Agriculture recommends about 28 g a day. Since fiber is only found in plant-based foods, this means Paleolithic humans were eating a lot of plants. Many common foods in the Western diet are not allowed in the paleo diet. Here are the top foods to avoid: Pasta including whole-wheat and gluten-free Bread Rice Oats Quinoa Beans, lentils, and peanuts Dairy Refined vegetable oils Refined sugar: white and brown sugars, agave, corn, syrup, artificial sweeteners, candy Soy Corn Refined sugar Potatoes Processed foods including frozen or processed dinners, packaged foods and snacks Salty foods Soda Sweetened beverages Drinks sweetened with artificial sweeteners Wine Beer Peanuts Peanut butter. Here are some of the fruits you can eat on the paleo diet: Apples Citrus Berries , including blueberries , strawberries , raspberries, and blackberries Banana Kiwi Grapes Peaches All melons, including watermelon , cantaloupe, and honeydew Lychee Tomatoes including sun-dried. Here are some fats you can eat on the paleo diet: Olive oil Avocado Coconut oil Tahini Butter Ghee made from grass-fed butter Chia seeds. Since it is impractical to mimic the exact diet that our Stone Age ancestors ate, we can reasonably take some key foods and adapt them to a modern lifestyle. Whalen KA, et al. have done studies on the Paleolithic Diet, comparing it to the Mediterranean Diet. In one study of over 2, people, participants in each group consumed the list of foods that would fit into each diet pattern. The results were similar in both the groups, although the consumers of a Paleolithic diet decreased their all-cause mortality, decreased oxidative stress, and also decreased mortality from cancers, specifically colon cancers. Another study by Blomquist C, et al. involved women who were postmenopausal and also overweight. They found that a Paleolithic diet decreased lipogenesis promoting factors, improved insulin sensitivity, and reduced circulating triglycerides. The Paleolithic diet also has been studied as a supplement for therapeutic management in patients with inflammatory bowel disease. An article by Dr. Jacob Eaton and Dr. Lara Lannotti, strong advocates and pioneers of the Paleolithic Diet, focuses on the mismatch of genomic evolution and the modern day diet. As discussed above, the diet that our ancestors ate has had a major impact on our genetic evolution. Physicians across the globe have been trying to incorporate healthy dietary and lifestyle habits into the therapeutic regimen of their patients. A Paleolithic diet is certainly a reasonable option for physicians to choose as it advocates healthy eating. Every few years a new diet is introduced that is thought to be the panacea for good health. Clinicians should not fall into the trap of "diet mania' but should counsel patients to eat a healthy diet low in processed foods, to exercise regularly, and to discontinue smoking and other harmful habits. Like all diets, the paleolithic diet has its pros and cons. This was diet first used by our human ancestors out of necessity, and though it may have been good for the digestive tract it is unknown how it affects human health in the long term. Physicians, pharmacists, nurses, and dietitians should all encourage a healthy diet to their patients low in processed foods and higher in fiber, with lean protein sources. Disclosure: Hima Challa declares no relevant financial relationships with ineligible companies. Disclosure: Manav Bandlamudi declares no relevant financial relationships with ineligible companies. Disclosure: Kalyan Uppaluri declares no relevant financial relationships with ineligible companies. This book is distributed under the terms of the Creative Commons Attribution-NonCommercial-NoDerivatives 4. You are not required to obtain permission to distribute this article, provided that you credit the author and journal. Turn recording back on. National Library of Medicine Rockville Pike Bethesda, MD Web Policies FOIA HHS Vulnerability Disclosure. Help Accessibility Careers. Access keys NCBI Homepage MyNCBI Homepage Main Content Main Navigation. Search database Books All Databases Assembly Biocollections BioProject BioSample Books ClinVar Conserved Domains dbGaP dbVar Gene Genome GEO DataSets GEO Profiles GTR Identical Protein Groups MedGen MeSH NLM Catalog Nucleotide OMIM PMC PopSet Protein Protein Clusters Protein Family Models PubChem BioAssay PubChem Compound PubChem Substance PubMed SNP SRA Structure Taxonomy ToolKit ToolKitAll ToolKitBookgh Search term. StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan-. Show details Treasure Island FL : StatPearls Publishing ; Jan-. Search term. Paleolithic Diet Hima J. Author Information and Affiliations Authors Hima J. Affiliations 1 Cape Fear Valley Hospital. Function The last one-hundred years have seen a boom of industrialization. Since they had discovered fire and stone tools, it is believed that they were able to process and cook these foods. Animals - Because they were more readily available, lean small game animals were the main animals eaten. Animals had not yet been domesticated so dairy products were most likely not included. Seafood - The diet included shellfish and other smaller fish. It was a major component of the diet in coastal regions. Insects - A variety of insects and their products, including honey, honeycombs, were eaten. They were a major fallback food. Recently, the interest in edible insects, called entomophagy, has increased. The United Nations released a list of edible insects as an alternative to meat products, as insects can provide similar nutritional benefits. Clinical Significance It is clear that "Stone Age" humans did eat a variety of high-quality foods that were rich in nutrients and fiber. Enhancing Healthcare Team Outcomes Every few years a new diet is introduced that is thought to be the panacea for good health. The point of the keto diet is to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. In order to reach and maintain ketosis, people following the keto diet must avoid most high-carb foods, including starchy vegetables and fruits. The Paleo diet is different from the keto diet in many ways. It includes a variety of starchy vegetables and fruits, which are restricted on the keto diet. Also, the Paleo diet can be adapted to suit a variety of nutrition needs and some people following the Paleo diet may include more high-carb foods than others. The Paleo diet is a way of eating meant to resemble the diets of humans living during the Paleolithic era. It prioritizes nutritious foods like vegetables and nuts while restricting foods linked to negative health outcomes, such as ultra-processed foods and added sugars. The Paleo diet may benefit your health in several ways, including promoting healthy blood sugar, encouraging weight loss, and reducing heart disease risk factors. However, it restricts some healthy foods, like grains and legumes, and may negatively impact your gut health. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. doi: Jamka M, Kulczyński B, Juruć A, Gramza-Michałowska A, Stokes CS, Walkowiak J. 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. Otten J, Stomby A, Waling M, et al. Benefits of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control: a randomized controlled trial in individuals with type 2 diabetes: Paleolithic Diet in Type 2 Diabetes. Diabetes Metab Res Rev. Jönsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutrition Journal. de Menezes EVA, Sampaio HA de C, Carioca AAF, et al. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Mårtensson A, Stomby A, Tellström A, Ryberg M, Waling M, Otten J. Using a paleo ratio to assess adherence to paleolithic dietary recommendations in a randomized controlled trial of individuals with type 2 diabetes. de la O V, Zazpe I, Goni L, et al. A score appraising Paleolithic diet and the risk of cardiovascular disease in a Mediterranean prospective cohort. Eur J Nutr. Genoni A, Christophersen CT, Lo J, et al. Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations. Genoni A, Lo J, Lyons-Wall P, Devine A. Compliance, palatability and feasibility of paleolithic and australian guide to healthy eating diets in healthy women: a 4-week dietary intervention. Masood W, Annamaraju P, Uppaluri K. Ketogenic Diet. In: StatPearls.

Paleo diet and processed foods -

Protein also helps keep you full. Watch out for pre-marinated and cured meats that may contain added sugar. Common meat and seafood choices in the paleo diet include:. Grass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids , the healthy fats that reduce inflammation in the body and protect your heart.

A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet's emphasis on grass-fed meats. Look for chicken raised without antibiotics and try to source your meat from a local farm to learn more about how it was raised.

Choosing wild seafood over farm-caught may help boost your omega-3 intake, too. Look for wild salmon and other sustainably caught seafood when you're eating paleo. Featured Recipe: Cauliflower Steaks with Chimichurri. There is little argument over the health benefits of fruits and vegetables.

They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for people on the paleo diet is that some vegetables are starchy e. So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation.

In fact, potatoes are banned from some strict versions of the diet. Many paleo followers wonder if bananas are paleo because of their higher sugar content. They are considered paleo. One medium banana has calories, 2 grams of fiber and 26 grams of carbohydrates. Bananas are an unprocessed, whole food with a good source of potassium.

The key to remember with eating paleo is that you want your diet to contain unprocessed, whole foods, so fruits and vegetables should make up the bulk of your diet.

Frozen vegetables without added sauce are also allowed on a paleo diet. Examples of produce to eat on a paleo diet:. Paleo Vegetables. Paleo Fruits. Eggs are allowed because they are high in protein, B vitamins, minerals and antioxidants.

They are also affordable and easy to prepare. Buy organic and cage-free eggs for a higher omega-3 content than eggs from chickens raised in cages. Tree nuts and seeds are full of healthy fats, fiber and protein.

Plus, they were foraged in prehistoric times, so you can load up your cart with them. Keep in mind that peanuts are not considered paleo because they are technically legumes that grow underground. Featured Recipe: Roasted Cauliflower and Walnut Dip. Oils are trickier.

Loren Cordain, Ph. While our hunter-gatherer ancestors probably did not consume flaxseed oil, it is allowed because of its content of high alpha-linolenic acid ALA , a type of heart-healthy, anti-inflammatory omega-3 fatty acid.

Paleo Oils. If you are following a strict paleo diet, you should avoid the following foods. These foods are not permitted on the paleo diet:. On the paleo diet, you won't be consuming much if any cereal, crackers, rice, pasta, bread and beer. Yes, beer. All grains are forbidden on the paleo diet.

First, grains are a product of modern agriculture; cavemen didn't nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.

Paleo critics point out that not all grains are created equal— whole grains do not spike your blood sugar as much as refined grains. Even so, people on the paleo diet still steer clear of grains because they contain different compounds and proteins like gluten, lectins and phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed.

Paleo critics say gluten is not a problem unless you have an allergy or sensitivity to it, and lectins and phytates are not problematic on a balanced diet.

Legumes are members of a large family of plants that have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods, and peanuts.

This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is controversial in the scientific community. In fact, lots of research including a study published in Nutrients supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron.

Processed foods often contain refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn't eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.

There is some disagreement, however, over vegetable oils and artificial sweeteners. The American Heart Association recommends consuming corn, safflower and canola oils, but paleo plans say these are "not allowed" because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed.

The U. Food and Drug Administration FDA has approved several artificial sweeteners as safe to consume, but they are not allowed on paleo since they are man-made, processed food. Plus, although artificial sweeteners lower calories in food, research shows they can still cause us to crave sweets and that they can be harmful to our gut bacteria.

A strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream and cheese. However, some people on the paleo diet say dairy is OK, especially if it is grass-fed because grass-fed butter, for example, has more omega-3s, according to a study published in Foods.

Fermented dairy products like kefir are also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns people on the paleo diet have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitute non-dairy products made with coconut milk, almond milk and cashew milk.

This is a gray area. Sugary fruits and starchy vegetables potatoes, squash, beets can spike your blood sugar more than berries and spinach.

That's why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts. It's best to avoid alcohol if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten.

But good news for cider lovers: Most hard ciders are gluten-free, so they are allowed. Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol , but sorry, Chardonnay lovers, white wine is technically not allowed.

Featured Recipe : Paprika Chicken Thighs with Brussels Sprouts. While it has the benefit of promoting several high-protein and high-fiber foods that are also usually lower in fat and calories, experts say the paleo diet is too restrictive for long-term health and weight loss and doesn't have robust science backing up many of its purported health benefits.

The paleo diet, also called the caveman diet, is designed to have its participants eat like humans who lived during the Paleolithic era. Susie says that advocates of the paleo diet "blame the agricultural revolution and the addition of grains, legumes and dairy to the human diet for the onset of chronic diseases like obesity and diabetes.

As such, paleo diet followers are encouraged to consume foods the body "is 'naturally' adapted to digest" and by avoiding "more modern dietary additions such as processed foods , dairy products and grains," Messer explains.

Even still, many of the foods offered in the paleo diet are popular and important to eat as part of a balanced diet. The paleo diet also includes fats such as olive oil, avocado oil and coconut oil. In short, "a paleo eating plan is one that is high in protein, fiber, vitamins and minerals and low in simple carbohydrates, sugar, sodium and processed foods," says Perri Halperin, MS, RD, clinical nutrition coordinator for the Mount Sinai Health System.

Foods restricted by the diet include wheat, rice, corn and refined grains, plus processed meats, refined oils, foods with added sugars, and legumes such as beans, peanuts and peas.

The paleo diet has the upside of recommending food groups many people are commonly deficient in. Paleo diet foods are generally "high in potassium and antioxidant intake," says Messer, while also being "low in simple processed carbohydrates, sodium and sugar.

That's especially true for people eating too many processed foods such as cakes, breads, chips, cheese, microwave-ready meals, pastries, breakfast cereals and almost every menu item offered in a fast food drive-thru. For such people, "switching to a diet rich in fruits and vegetables has the potential to improve overall dietary intake," says Messer.

But the downside of the paleo diet is that it excludes some important food groups. Cutting carbs out completely, especially good carbs like complex carbohydrates, has also been shown to cause health issues such as low blood pressure, kidney stones, constipation and increased risk of heart disease.

Restrictive diets like the paleo diet, sometimes also lead to disordered eating, Susie says. What's more, maintaining diets that are too restrictive "can also lead to yo-yo dieting, which ultimately decreases health," explains Messer.

Plan your shopping list with these paleo Hydrating spa treatments, vegetables, fruits, nuts, seeds and Paleo diet and processed foods, plus procdssed a sample day of paleo procesed. Lainey is processec weight-loss dietitian who helps people ditch diets, change peocessed habits ad create a healthy Paleo diet and processed foods that Palro. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.