The Paleo Diet, otherwise known as the a€?Caveman Diet,a€?  is hugely popular at the moment.
The DiabetesMine Team has taken a deep dive here into what this eating plan entails, and what nutrition experts and research have to say about it.
This diet is super-trendy at the moment as almost a modern a€?cure-all,a€? but the premise is based on scientific evidence about what early humans ate. Established by health scholar Loren Cordrain, Paleo assumes that humans were genetically and evolutionarily designed to eat foods that were available during the Paleolithic era, versus the agriculturally-based diet that was only developed in the last 10,000 years -- and even more so the processed and chemically-based diet of the last hundred years.
But for many people, it is difficult to make a long-term commitment to swear off ALL cereal, pasta, bread and rice, dairy foods, beans and peanuts, potatoes and processed foods. Paleo followers believe that eliminating certain foods in their diet will reduce inflammation in the body, and folks will enjoy health benefits like weight loss, reduced bloating, clearer skin, and more energy. You may wonder why the Paleo Diet cuts out whole grains, dairy and legumes, when wea€™ve been told for decades that stuff is good for us? The answer is that some health experts attribute the rise in heart disease, cancer, type 2 diabetes and other diseases to our 10,000-year-old "diet of agriculture." The fact is that most Americans consume far more carbohydrates than we really need on a daily basis, and our waistlines prove it.
However, there is also plenty of research showing that whole grains and legumes are good for you, but that simply overdoing it on the anti-nutrients will cause problems for your gut. Some experts simply point out that grains have fewer benefits compared to fruit and veggies, therefore due to the potentially unsavory consequences, they think we should stick to a non-grain diet. In addition, the dangers of saturated fat and cholesterol, which originally scared many people away from the ultra-low-carb Atkins diet, are now believed to have been overstated. While the health benefits of Paleo eating have been greatly hyped, many experts doubt whether it is any better than a Mediterranean, Ketogenic or Vegan diet that also focus on whole foods but are less restrictive. Therea€™s actually a heated scientific debate going on about that right now, according to Dr.
He points out the lack of hard scientific data on what is the best way of eating for people with diabetes (see Research section, below). We posed the same question to a number of experts, and the consensus seemed to be that Paleo eating is basically a€?diabetes-neutral,a€? meaning ita€™s not inherently better or worse for people with diabetes than most other diets. Susan Weiner, a registered dietitian nutritionist and CDE in New York whoa€™s also a published author and was named AADEa€™s 2015 Certified Diabetes Educator of the Year, reminds us that animals and plants have evolved significantly since the days of our ancestors. Certain principles of the Paleo Diet, such as reducing consumption of processed food and limiting salt and sugar intake, can be beneficial to people with diabetes, Weiner says. Weiner adds that completely cutting out beans, legumes and dairy may be too restrictive for some people who have diabetes and may have other health consequences such as reduced fiber intake. Christel Oerum, a longtime type 1 and diabetes advocate who is a certified personal trainer, bikini fitness champion and founder of TheFitBlog, looks at the Paleo Diet through the eyes of a knowledgeable patient and health coach.
There are in fact precious few research studies done on effects of the Paleo Diet -- just a couple of short-term studies including a relatively small number of people, the experts tell us. Weisenberger points out a a€?small but well-designed studya€? from 2009, in which 13 people with type 2 diabetes ate both a Paleo Diet and a non-Paleo Diet for three months each. Trying to completely eliminate all processed foods from your diet for the rest of your life is challenging (to say the least), and may put a lot of pressure on a person who has diabetes and other daily concerns around diabetes management.
Weiner highlights a similar UC San Francisco study from 2011 in which two small groups of people with type 2 diabetes ate either a Paleo or Mediterranean diet for several weeks running.
Experts agree that lean meats, vegetables, and nuts are all great choices for PWDs, yet as Oerum notes, the Paleo emphasis on fruit (with all its natural sugar) definitely gives some people pause. Interestingly, in the 2009 study, the participants assigned to the Paleo Diet who lowered their A1C levels had consumed less carbohydrates overall, but they consumed more fruit -- almost twice as much as the control group.
Many Paleo bloggers and their readers readily admit that a€?eating like a cavemana€? is more of a general principle, because there was no single caveman diet. For her part, Weiner says: a€?I believe in individualized nutrition choices for people with diabetes. He adds that if he had diabetes himself, he would follow a diet limited to 30 to 100 grams a day of carbs, definitely on the lower end if he had type 1.

The Internet is full of testimonials from folks who have a€?gone paleoa€? and report a good experience.
When diabetes advocate and former DiabetesMine team member Allison Nimlos first experimented with the Paleo Diet back in 2013, she experienced some amazing results right off the bat.
Allison ended up straying from the Paleo Diet after just 7 months because she found it too hard to sustain.
This content is created for Diabetes Mine, a consumer health blog focused on the diabetes community. The content is not medically reviewed and doesn't adhere to Healthline's editorial guidelines. Please note that we are unable to respond back directly to your questions or provide medical advice. Today, our D'Mine columnist and correspondent Wil Dubois takes a real close look at an essential component of our health that most of us never think about.
The article we published about "going Paleo with diabetes" in 2013 has been one of our most-searched posts for the past three years.
Jersey CrossFit Gym takes great priority in ensuring our members get the best nutrition to enhance their training efforts and to ensure they receive optimal results. In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.
If you want to maximize your fat loss, muscle and strength gains, increase in performance, and recovery then take on board these key points….
Eat leafy greens as they are packed full of vitamins, antioxidants, fibre and other nutrients.
That is, the name is short for a€?Paleolithica€? referring to the Stone Age, when humans had a very simple diet of whole, unprocessed foods. Whata€™s missing are all processed foods, grains, dairy, and legumes, along with simple sugars and artificial sweeteners.
Many experts now believe that carbohydrates, especially processed foods but even grains, stimulate the appetite because the brain doesn't respond to the nutrients the same way it does to meats and vegetables. Newer research indicates that dietary saturated fat and cholesterol does not raise the body's cholesterol. She notes two other drawbacks as well: overly restrictive diets may worsen disordered eating behaviors, and it can also be expensive to purchase organic foods suggested on this diet plan. On average, they had lower weight, A1C, triglyceride and diastolic blood pressure levels after consuming the Paleo Diet. Results showed that the Paleo group had improvement in blood pressure, blood sugar and cholesterol levels. News and World Reporta€™s 2014 ranking of Best Diets Overall (compiled with the help of top health and nutrition experts), Paleo tied for last in a group of 32 diets, with this comment: a€?Experts took issue with the diet on every measure. The main differences being that I am less restrictive in terms of the carbs I eat and that I include dairy in my diet. Small and sustainable adjustments to your current meal plan is usually most effective to help positively influence your blood sugar levels.
Lots of vegetables, some fruits, nuts, fish, lowfat and nondairy items and all types of plant-based proteins, along with chicken, turkey, beef etc. Parker sums it up this way: a€?Just as nature has designed each animal species to thrive on certain foods, we humans are healthiest eating particular nature-made foods, not man-madea€¦ The Paleo diet is a reasonable one for diabetes.
For example, it took us 15-20 years to figure out that metformin can cause vitamin B12 deficiency.
It seems the core value of the Paleo Diet and others like it is in getting people to become conscious consumers of as much clean, unprocessed food as possible.
Carob powder is made from the dried pods of the carob tree and is a substitute for chocolate.
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The following information is based around a Paleolithic diet that will also support our levels of performance. If it doesn’t breath or doesn’t grow then it is unlikely the human body will benefit from it. This rule is important because we all need to include some cheat days and cheat meals in our diet to allow us to reward ourselves and to keep us on track.
The theory here is that if we go back to eating that way, wea€™ll all be healthier and toxin-free.
The foods that replaced them, like margarine, may have actually caused more disease than the foods the health authorities originally blamed.
Regardless of the goal a€” weight loss, heart health, or finding a diet thata€™s easy to follow a€” most experts concluded that it would be better for dieters to look elsewhere.a€? No. The caveman diet likely ranged from primarily meats to primarily plants, depending on where the cave-folks lived. Try reducing your intake of processed food and adding in more fresh vegetables and lean protein. Taking three or four high-dose diabetes drugs is an open-ended N=1 experiment with unknown outcome. It only took a couple of days before I saw that my blood sugars were lower and steadier throughout the day. When I first started dropping frequently a€” a 3-4 low blood sugars a day a€” I thought I need to cut everything.
This is a pro-inflammatory diet, counterproductive for muscle growth, recovery and performance. Dairy that comes from hormone and antibiotic-infused cows living in incredibly close quarters should probably be avoided.
However, these gains are very likely the result of eating less (or no) highly processed, nutrient-poor and high-calorie foods and not so much the result of the specific Paleo plan,a€? says Jill Weisenberger, a Virginia-based registered dietitian nutritionist, certified diabetes educator (CDE) and certified health and wellness coach. Plus, many Paleo followers now insert various ingredients to "paleo-ify" certain foods, such as kale chips, spaghetti bolognese made with spaghetti squash, and banana bread made with almond flour.
For T1D, carb restriction allows minimization of insulin dose, which in many folks cuts down their episodes of hypoglycemia. Turns out, I did need to drop my Lantus by 10%, but I didn't need to do anything to my bolus ratios.
Now that I'm taking less insulin, there are fewer chances for me to go low, and more chances for me to go high. After querying my friends, I discovered that bolusing for approximately half the protein is what I need to do to prevent a post-meal spike. High-fat, and even raw (if you can find it), dairy is recommended because it has a good mixture of protein, fat, and carbohydrates.
You can never expect anything -- not a diet, not a medication, not an insulin pump -- to run the show for you. Gary Scheiner, author and CDE at Integrated Diabetes Services, explained, "Since your Central Nervous System needs glucose to function, if your diet is lacking in carbs, the liver will convert some dietary protein into glucose. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. So it is usually necessary to bolus for some of your protein whenever you have a meal that is very low in carbs." For me, a low-carb meal is anything under 30 grams of carbs. We are finding that a Junk Food diet causes even more problems than the prescribed diet by the government. This is where an athlete consumes garbage calories with no nutritional value.

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