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Current nutritional research links diseases like type 2 diabetes, heart dis- eases, autoimmune disorders, and even some cancers with eating too many processed foods, sugars, saturated fats, and refined carbohydrates—the unfor- tunate staples of the modern American diet.
Avoiding the disease-causing foods and eating the Paleo diet has many benefits:
• Clearer skin and healthier hair, nails, and teeth
• Fat loss and improved muscle tone
• Improved digestion and reduced allergies and food sensitivities
• Increased energy
• More efficient workouts
• Reduced inflammation throughout the body
• Reduced risk of long-term diseases, such as heart disease, hypertension, and diabetes
• Stabilized blood sugar
Anti-inflammation. Repeated studies have shown that refined and processed foods, grains, and dairy can increase inflammation in the body that may cause the immune system to mistake healthy cells for disease-causing pathogens and attack them. Some believe there is a strong link between chronic bodily inflammation and many forms of cancers and autoimmune diseases. The Paleo way of eating focuses on avoiding foods that may cause inflammation and instead eating antioxidant-rich vegetables and fruits that promote healthy cell production, swallow up cancer-causing free radicals, and boost our bod- ies’ illness-fighting capabilities. Fruits and vegetables are also slightly alkaline, which means they help reduce acidity in the body, another known culprit for certain diseases and energy deprivation.
Heart health. Paleo encourages the consumption of omega-3 fatty acids, which are shown to lower bad cholesterol levels and boost the good, improve blood chemistry, and boost brain health. Some studies suggest that we ingest too many omega-6 fats, commonly found in processed foods and refined oils, and that this may contribute to chronic inflammation, impeding the absorp- tion of heart-healthy nutrients. Even some olive oils, which are thought to be healthful, are overly processed and stripped of their nutritional properties. If we raise the level of omega-3 fatty acids in our bodies by eating more foods rich in omega-3s and limiting omega-6 fats, we can improve the health of our hearts and minds.
Recent clinical studies have shown that high-protein diets are more effec- tive in improving cholesterol than low-fat, high-carbohydrate diets. This is because the body burns proteins and fats more efficiently than it does sugars and excess carbohydrates, which convert to and are stored as fat when not burned off, leading to weight gain as well as increased “bad” cholesterol levels and potentially heart disease in the long run.
Improved digestion. Some refined and processed foods like gluten and dairy have been linked to poor digestion issues and in some cases, may even cause damage to the intestinal lining. This damage can allow undigested foods and tox- ins to flow back into the bloodstream and cause “leaky gut” syndrome, which can lead to food sensitivities and allergies, chronic inflammation, and other long- term health problems. The Paleo diet removes processed and refined foods from the menu, helping you avoid or recover from these problems.
Hormone stabilization. Eating Paleo has been shown to improve hormone levels in the body. When hormone levels are out of balance, they can impede weight loss and lead to other problems, like excess body fat, low energy levels, high stress, and problems with blood sugar. For example, when cortisol, also known as the “stress” hormone, is out of balance, it can cause the body to store excess fat and slow metabolism.
Paleo Starter Guide
Hypertension prevention. The Paleo way of eating naturally reduces your salt intake, which can help prevent bloating and even help reduce blood pres- sure. Many processed foods, dairy products, and restaurant meals contain high amounts of sodium that may easily put you over your daily limit. Eating more whole foods and cooking your own meals helps prevent hypertension in the long run. Though you will find salt as an ingredient in some of the recipes in this book, the amounts are low; the type of salt used is important, too. Look for mineral-rich sea salts rather than table and kosher salts, which are processed. You’ll also be seasoning your meals with healthful fats, chili peppers, herbs, lemon juice, and other acids to boost flavor, so you won’t miss the excess salt.
Most adults should not consume more than 2,300 mg of sodium per day, the amount found in just 1 teaspoon of table salt. According to the American Heart Association, ideally we should ingest no more than 1,500 mg of sodium per day, and we need a daily dose of only 200 mg to survive.
