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Though Paleo is not officially labeled as a “gluten-free” way of eating, the same idea applies. Many people walk around wondering why they suffer from diges- tive problems and everyday bloating, only to find when they eliminate wheat, gluten—and in the case of Paleo—other grains from their diet, these problems clear up.
According to Paleo nutritionists and other scientists, grains—even “whole- wheat” kinds and oatsare heavily processed foods that can have adverse effects on the body. In addition to digestion issues, some suggest that too many grains can lead to chronic inflammation in the body, and they don’t burn as efficiently as protein and fats, which can lead to increased body fat production and stubborn, excess fat storage over the long term.
Here is a list of grains and starches to avoid:
• Amaranth
• Barley
• Bread
• Buckwheat
• Corn and cornmeal
• Kamut
• Millet
• Oats
• Rice: brown and white
• Spelt
• Tapioca
• Wheat
• White potatoes
Legumes
Paleo nutritionists and other researchers point to legumes—including beans, soy, and peanuts—as contributors to “leaky gut” syndrome, which can cause digestion problems and potentially lead to autoimmune diseases and issues.
Here is a list of legumes to avoid:
• Beans, including dried and canned
• Peanuts and peanut butter
• Peas
• Soy
Sugar and Artificial Sweeteners
There is no shortage of research showing the damages that refined sugars may cause. These sugars—in the form of granulated sugar and high-fructose corn syrup found in many baked goods, processed foods, and sugary sodas— raise insulin levels instantly when ingested. Large doses over time may cause chronic problems with insulin production and resistance, leading to prediabetic and diabetic conditions.
Furthermore, sugar makes you hungrier. Refined sugars do not burn as efficiently as other wholesome foods, and they can stimulate the appetite hor- mone leptin, even when your body does not require food.
Research shows that even artificial sweeteners—including those claim- ing to be “natural,” such as those made from the stevia plant—can raise blood sugar levels by tricking your body into thinking you’ve eaten sugar.
Here is a list of sugary foods, refined sugars, and artificial sweeteners to avoid:
• Aspartame
• Brown rice syrup
• Candy
• Cane syrup
• Chocolate: white, milk, and some dark
• Corn syrup and high-fructose corn syrup
• Saccharine
• Splenda
• Stevia
• Sugar: white, brown, and sugar in the raw
• Sugar alcohols: maltitol and sorbitol
• Sucralose
Dairy
Though the latest U.S. Department of Agriculture (USDA) guidelines push dairy as part of a complete diet, many researchers believe that cow’s milk can actually cause more harm than good to the body and that it’s not needed for good nutritional health.
While many people suffer from lactose intolerance, the high levels of lac- tic acid and presence of casein, a dairy protein, in milk can cause indigestion problems for people even without a formal diagnosis. Moreover, the added acidity in cow’s milk can also contribute to chronic inflammation.
Some research suggests that adults, and even children, do not need to drink any milk once weaned from human breast milk, and that cow’s milk may prevent adequate calcium and other nutritional absorption. Get your calcium from other edible sources, such as nut milks and dark, leafy greens.
Some cow’s milk runs the risk of containing hormones added to livestock feed. Ingesting these hormones can throw your hormone levels out of balance and lead to a host of other problems, including weight gain. Many cheeses con- tain excess levels of salt compared to “cleaner” sources of protein.
Some Paleo followers eat small amounts of cultured and grass-fed butter and sheep’s milk or goat’s milk yogurts, because they don’t contain as much lactose as cow’s milk, causing fewer digestive problems. Those foods are not included in The Paleo Beginners Guide, but if you do choose to incorporate them, consume them in moderation (no more than one serving a day and no more than three servings per week).
Deli Meats
Deli meats, including turkey, roast beef, pastrami, ham, and some bacon, should be avoided, because they often contain too much sodium as well as added nitrates and preservatives.
Roast your own turkey and beef to avoid high sodium levels and preser- vatives and additives. Thinly slice and refrigerate the meat for quick lunches and snacks.
Additives and Preservatives
Many processed foods, and even some proteins and processed meats, con- tain a long list of artificial colorings and dyes, stabilizers, and other chemical additives for flavor and longer shelf life. Studies suggest additives and preser- vatives introduce harmful acids that can cause inflammation in the body, and others such as lecithin might be safe but they’re made from “cheap” ingredi- ents like soybeans, which are highly processed by themselves. Carrageenan, for example, a thickener found in some non-dairy alternatives like coconut milk, coconut yogurt, and processed meats, does not sound harmful but has been shown to add to “leaky gut” syndrome, when the intestinal walls develop holes that allow toxins from the waste stream to flood back into the body. The Paleo lifestyle discourages the consumptions of all food additives for a “cleaner,” fresher diet closer to what our ancestors might have eaten.
Sodium
Salt is limited in the Paleo lifestyle because of the avoidance of processed foods. Table salt—often enhanced with iodine—contains higher concentrations of sodium than other more natural, less processed salts because of the smaller grains.
Some recipes in the book call for sea salt. When selecting sea salt, look for Himalayan pink sea salt or Celtic sea salt, which contain healthful minerals and are less refined. Some fleur de sel and gray sea salts also contain traces of good minerals.
If you buy broth and tomatoes, carefully read the labels on those that claim to have less sodium. Sometimes even so-called low-sodium broths can have more than the recommended daily amount. As a result, pickles, olives, and other canned goods are not in the Paleo diet.
Starchy Vegetables and Fruits
Starchy vegetables can raise insulin levels just like sugar does, and they don’t burn fat as efficiently as their more fiber-rich siblings. Starchy fruits and vege- tables to avoid include:
• Bananas
• White potatoes: baking, russet, and Yukon gold
Some Paleo followers eat bananas in small amounts, but they are excluded from this book. Test out your response to bananas by incorporating a little bit into a smoothie or eating half of one with some almond butter and listen to your body. If you feel even hungrier or experience a “sugar rush” feeling, it could indicate a spike in blood sugar.
Canned Fruits, Fruit Juices, and Sodas
Some fruits have more sugar than others, especially those canned or jarred in syrup with other sugars added. Fruit juices, because they do not have any of the beneficial fiber that whole fruits do, can cause blood sugar spikes.
Of course, sugary sodas and other sugar-laden beverages (even some ice tea brands) should be avoided because they introduce excess amounts of sugars and calories without any nutritional benefits.
Alcohol
Paleo purists tend to avoid alcohol, but if you do choose to imbibe, some are better than others.
Avoid beer because of the use of grains in production, and stay clear of dark-colored spirits like rum, whiskey, and scotch, which tend to have more sugars and can spike blood sugar. Watch out for liqueurs and cream-based spirits as well.
Some say tequila and mescal have less effect on blood sugar. Wine is considered less harmful than hard alcohols, but it should be consumed in moderation. Red wine contains more antioxidants than white, making it a better choice.
