The Paleo diet is based on modern, everyday foods that mimic the food groups of our pre-agricultural hunter-gatherer ancestors. The following seven characteristics are the fundamental characteristics of the hunter-gatherer diet, according to experts in Diet-Paleo, following these tips will help you optimize your health, minimize the risk of chronic diseases, and lose weight.
- Higher protein consumptions: Proteins comprise 15% of the calories in the average western diet, which is considerably lower than the average values of 19-35% found in hunter-gatherer diets. Meat, fish and other products of animal origin are the staple foods of the Paleo Diet.
- Low ingestion of carbohydrates and lower glycemic index: Fresh starchy vegetables and vegetables represent the main source of carbohydrates and will provide 35-45% of daily calories. Almost all of these foods have low glycemic indexes that are digested and absorbed slowly, and do not produce an exaggerated peak of blood glucose levels.
- Greater consumption of fiber: Dietary fiber is essential for good health, and despite what we are told, whole grains are not the only place to find fiber. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
- Moderate to high consumption of fats rich in monounsaturated and polyunsaturated fatty acids with omega-3 and omega-6: It is not the total amount of fat in your diet that raises blood cholesterol levels and increases the risk of heart disease, cancer and type 2 diabetes, but rather the type of fat. Eliminate Tran’s fats and polyunsaturated Omega-6 fats in the diet and increase the healthy monounsaturated and omega-3 fats that were the pillars of the Stone Age diet. Recent population studies known as Meta-analyzes show that saturated fats have little or no adverse effect on the risk of cardiovascular disease.
- Higher potassium consumption and low sodium consumption: Unprocessed fresh foods naturally contain 5 to 10 times more potassium than sodium, and Stone Age bodies adapted to this ratio. Potassium is needed for the heart, kidneys and other organs to function properly. Low levels of potassium are associated with high blood pressure, heart disease and stroke, the same problems associated with excess dietary sodium. Today, the average American consumes about twice as much of the required amounts of sodium and potassium.
- Alkaline charge: After digestion, foods cause a change in body acidity, so they are normally classified into acid foods or acid producers and staple foods. Acid producers are meats, fish, grains, legumes, cheese and salt. Alkaline foods are fruits and vegetables. A lifetime of excessive acid diet can promote bone and muscle loss, high blood pressure, and increased risk of kidney stones, and can aggravate asthma and exercise-induced asthma.
- Greater consumption of vitamins, minerals, antioxidants and plant phytochemicals: Whole grains are not a good substitute for lean meats, fruits and vegetables since they do not contain vitamin C, vitamin A, or vitamin B 12. Many of the minerals and some of the B vitamins that contain whole grains are not well absorbed by the body.