Paleo Diet: Eat Like a Caveman for Better Health

Reviewed by: Dr. Steven Knauf, D.C.

By Brandi Goodman

Beginning more than two million years ago, and lasting until only 10,000 years or so ago, the Paleolithic diet was prevalent. Cavemen during the Stone Age worked as hunter gatherers, hunting animals to eat and gathering what food sources they could find. Our ancestors ate only the foods available to them in nature, which is a good plan to follow in today’s chemical-filled world. Eat like a caveman and you may just find yourself in better health.

In other words, cut out the preservatives in your diet to improve your own shelf life.

What Is the Paleo Diet?

The paleo diet focuses on several core principles. It encourages people to eat whole foods packed with nutrients, such as fruits and vegetables, and nuts and seeds. You’re also encouraged to consume high-quality protein, healthy fats, and fiber. You can get these essential ingredients from foods such as wild-caught fish, eggs, free-range poultry, and grass-fed meat. It’s similar in style to the Mediterranean Diet.

What Are the Health Benefits of a Paleo Diet?

Plenty of health benefits abound when you switch to a paleo diet. First, it’s ideal for weight loss. Because you are no longer consuming heavily processed foods and sugar, it is easier to keep the weight off long-term. Inflammation in the body is also reduced, which can eliminate many of the aches you’ve been experiencing.

This diet also works to balance blood sugar, which can help those with type 2 diabetes. However, anyone with insulin sensitivity should speak with their doctor to ensure this diet plan is right for them.

If you’re looking to lower cholesterol, reduce blood pressure, improve your gut health, and feel more satiated when you eat, then the paleo diet is something to consider. Better sleep, improved focus, and simply feeling well overall are often reported.

Evidence That Humans Thrived on a Paleo Diet

Studies have been conducted over the years detailing just how successful (or not) all diets are at improving well-being. The paleo diet is particularly useful for maintaining overall health. People once thrived on it because it focuses on foods that are naturally found and untouched by chemicals and processing. Heart disease, inflammation, diabetes, and obesity were not as prevalent as they are today in the culture of low-cost, readily-available, highly-processed foods we now consume.

What Foods Are Allowed in the Paleo Diet?

Only some food groups are encouraged on the paleo diet. Fruits and vegetables, and protein are among the most supported, though nuts and seeds, fats, and oils are also allowed. For example, salmon, lamb, chicken, turkey, trout, almonds, walnuts, olive oil, and coconut oil are all widely accepted.

The entire range of these foods are not recommended. For example, it’s not recommended to eat the starchiest vegetables, such as potatoes, peas, and corn. Fruits high in sugar should also be limited, including sweet cherries, pineapples, kiwi, mango, and grapes. Many diets allow foods similar to grains, such as quinoa, but the paleo does not. Even pseudocereal grains are discouraged, although broccoli rice and zucchini noodles are viable options.

Strategies to Compensate for What the Paleo Diet is Lacking

Some of the foods to avoid on the paleo diet include dairy products, grains, and legumes. It’s a worthwhile diet if you’re gluten-free or allergic to dairy and need to avoid certain grains or drinking milk. However, those who do not have health restrictions may actually benefit from having these in their diet.

To compensate for what the paleo diet is lacking, be sure to eat plenty of fiber-rich vegetables so you don’t miss out on this essential nutrient that grains and legumes provide. You can also get the calcium and Vitamin D you’re missing -- from the lack of dairy products -- in supplement form.

Why Does the Paleo Diet Restrict Processed Foods?

Processed foods lead to high cholesterol, high blood pressure, and weight gain. They can cause inflammation and discomfort throughout the body. These foods also severely impact blood sugar, which is one of the things the paleo diet tries to prevent. The paleo diet focuses on restricting the foods that cause health problems and including more whole foods that are beneficial for your well-being.

Balanced Meal and Snack Ideas for the Paleo Diet

To ensure success while following the paleo diet, it’s wise to have a meal plan in mind that you can easily follow. This way, you don’t have to scramble to come up with meal ideas and you have a list of healthy choices at the ready. Consider these breakfast, lunch, dinner, and snack ideas, and find other recipe alternatives on the Paleo diet website.

Breakfast

Eggs make an easy breakfast for many diets. Enjoy them cooked up quickly your favorite way, be it scrambled, over-easy, or otherwise, or mix them up with a new creation. A sweet potato hash can provide the protein and nutrients you need to start your day. If you don’t want eggs, opt for a superfood smoothie instead. Blend together spinach, blueberries, a banana, water, and ice.

Lunch

Since grains are out of the equation, many people believe they have to give up sandwiches. However, plenty of substitutions can be made for the bread so you can still feel as though you’re enjoying a satisfying sandwich. Use pickles, cucumbers, or even sweet potatoes and top them with your favorite flavors. Eggs and avocado taste great between two slices of sweet potatoes, while lean meat and chopped veggies go great between slices of cucumbers or pickles.

Dinner

For dinner, enjoy a cut of fish or meat alongside a plate of your favorite veggies. Grilled meat and vegetables work great during the warmer months, while you can bake them to perfection during the cold season. Though salt is discouraged, you still have plenty of options to season your food, including garlic, cumin, oregano, and basil.

Snacks

Pumpkin seeds, sunflower seeds, walnuts, almonds, and pecans make excellent Paleo snacks. If you want something sweeter, bake a sweet potato or apple topped with cinnamon. Visit a health food store, and you will even find some paleo-labeled snacks ready for consumption. Sweet potato chips made using coconut oil, a savory snack mix with various nuts and seasonings, and paleo bars are among the common options you’ll discover. Paleo bars are organic and grain-free. Many are made by mashing up nuts, seeds, honey, sea salt, and organic vanilla.

Combine Caveman Eating With Chiropractic Care

While it’s perfectly acceptable to eat like a caveman and enjoy a Paleo diet, it’s not acceptable to live like one. You don’t want to be sleeping on the hard ground or hunching your back. Instead, incorporate chiropractic care into your health routine so you can better your body.

Healthy eating, along with a flexible body that allows you to exercise safely, can help you maintain your well-being. Visit The Joint Chiropractic for an adjustment and treat yourself afterward to a delicious, nutritious Paleo meal.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.