Plant-Based Paleo Diet
A new diet focus is that of a paleo diet. There is a large variation in interrpretation of what a paleo diet should consist of. Read below to discover what we at the Stram Medical Center feel is the best approach for a paleo diet.
Plant-Based Paleo Diet
The Paleo diet, taken from the term Paleolithic or preagricultural, Paleolithic times, centers around the idea that we should eat more like our ancestors did 10,000 years ago, that is by hunting, fishing, or gathering. Nutritional anthropologists have been estimating the nutrient intakes of our ancestors for several decades. It turns out that a true Paleolithic diet, is much closer in nutrients to a vegan or plant-based diet than what many people promote as a paleo diet.
It has been found that wild or uncultivated plants provide about four times the fiber of commercial plants, meaning that people during Paleolithic time consumed great amounts of dietary fiber. As all food was foraged, hunting and gathering food required massive amounts of physical energy to secure the food. With minimal preservation techniques, when meat was secured it could only be eaten for a short amount of time, leaving people to focus on the plant-based foods they could gather. Also, it is estimated that the wild animals eaten then provided 6 to 16 percent of calories from fat compared to about 40 to 60 percent in today’s domestic animals, even those that are grass-fed. 1
Many paleo diets recommend avoiding legumes (beans, peas, lentils, etc.) Legumes have been found to be an important source of calories and protein for many of the world’s populations. Legumes have been found to be one of the staples of people living in the Blue Zones, populations found to be the healthiest in the world and with those living the longest.
Many diets also dismiss legumes because of their lectin and phytate content. Lectins are found in various plant based foods and are thought to be negative by many because of their potential to cause gastrointestinal distress. Cooking legumes destroys most lectins, and sprouting them significantly decreases the lectin content. Since legumes are almost always consumed cooked or sprouted, they are thought to be a very safe and healthy addition to the diet. 1Phytates are a compound found in various foods, including beans, grains, nuts, and seeds. In the past there was concerns that high intake of phytates can potentially decrease the absorption of minerals. Current research shows that the decrease in absorption only happens when large quantities of phytates are consumed with a diet low in nutrients. Phytates have been found to potentially help protect against colon cancer and osteoporosis. 2
While we live in a society where it is not possible to eat exactly as our ancestors did, it is possible to adopt a Paleo framework upon which to build a solid nutritional plan.In short, the Paleo diet should include as much plant-based foods as possible: vegetables, fruits, starchy vegetables, nuts, seeds, and legumes. Foods that are allowed but should be consumed in limited amounts are meat, seafood, and eggs. Foods that are avoided include grains, dairy products, sugar, and processed or refined foods.It is important to remember, however, that the focus of paleo is eating nutrient-dense, whole foods.It is not about completely eliminating certain foods, but choosing certain foods more often than others. The Stram Center Paleo plan emphasizes that a patient should eat as many plant-based foods closest to their natural form, also known as a whole-foods-plant based diet. The goal is to limit any refined foods, especially refined grain products such as bread, pasta, cookies, crackers, flour, etc.
Due to the potential impact lifestyle has on our overall health, the Stram Center believes it is essential to embrace a healthy lifestyle to help better manage your treatment plan and to promote optimal recovery.
A healthy lifestyle can be defined in many ways, but the Stram Center feels it is important to optimize the following four areas:
- Diet
- Exercise/ Physical Activity
- Sleep
- Stress Management
The Stram Center Practitioners will work with you to develop an individually tailored plan to optimize your lifestyle during your treatment.
Please speak with the Stram Center’s Registered Dietitian/Culinary Nutritionist to receive a tailored, in-depth nutrition plan based on thorough nutritional assessment, complete with meal planning ideas, recipes, handouts, and lifestyle recommendations.
References:
1. http://nutritionfacts.org/2014/09/23/will-the-real-paleo-diet-please-stand-up/
2. http://nutritionfacts.org/2015/05/28/phytates-in-beans-anti-nutrient-or-anti-cancer/
