How Effective Is The Paleo Diet For The Average Person in Their Twentie1

ENDEAVOUR COLLEGE
How effective is the Paleo

Diet for the Average
Person?
Elizabeth Collis
11/9/2014
A REPORT COVERING THE NEEDS OF THE AVERAGE PERSON

AND SUITABILITY OF THE PALEO DIET IN MEETING THESE
NEEDS
Contents
Introduction ............................................................................................................................................ 2
Defining an effective diet ........................................................................................................................ 3
The credibility of the Paleo Diet ............................................................................................................. 4
Paleo Diet in Depth ................................................................................................................................. 5
Health Improvements due to the Paleo Diet .......................................................................................... 6
Implications of the Paleo Diet on Lifestyle ............................................................................................. 8
Summary ................................................................................................................................................. 9
Bibliography .......................................................................................................................................... 11
Introduction
The Paleo Diet is defined as consuming only food available prior to the agricultural revolution. It is
gaining popularity throughout Western cultures despite having varying amounts of criticism for its
effectiveness for the average person in their twenties. As only food prior to the agricultural
revolution can be consumed, the diet forgoes all grains, diary and many other foods a twenty year
old would consume on a regular basis. Besides weight loss, advocates for the Paleo Diet claim that
following the diet increases energy, improves mood and mental focus and can improve the
appearance of skin and hair1. It is based on the premise humans have had insufficient time since the
agricultural revolution to adapt. 2However, many professionals claim the diet is unhealthy and in
many cases the diet has received extremely low ratings with US News rating the diet below a three
out of five in all areas of their testing. 3
Eat Drink Paleo, (2014). The Benefits of Paleo. [online] Available at: http://eatdrinkpaleo.com.au/paleo-benefits/ [Accessed 5 Aug. 2014].
Jane Says: If You Believe in Science, Dont Go Paleo. [online] TakePart. Available at: http://www.takepart.com/article/2013/01/30/janesays-if-you-believe-science-dont-go-paleo [Accessed 5 Aug. 2014].
3 Health.usnews.com, (2014). Paleo Diet -- What You Need to Know -- US News Best Diets. [online] Available at:
http://health.usnews.com/best-diet/paleo-diet [Accessed 5 Sep. 2014].
2
Defining an effective diet

In order to explore the effectiveness of this diet in a modern context, the criteria for an effective diet
must be established. Most sources support the concept of a healthy diet having as few packaged
and processed foods as possible compared to nutrient dense fruits and vegetables, however; these
sources all claim that, in general, people know what is and what isnt a healthy food. The sources all
seem to agree a persons diet must be achievable for that individual and that every diet should
include some foods that may not meet nutritional needs. Overall, a healthy diet includes food from
all food groups and contains many varied foods. All of the best rated diets according to US News
meet these criteria.4 Paleo had a rating of three which was almost the lowest. It is interesting to
note however, that the FodMap diet, a diet very similar to the Paleo diet has positive reviews.5 This
is due to the specific dietary requirements people on the diet have and not the actual diet itself.
Micronutrients, vitamins and minerals are needed to help the body complete many functions. For
example, they help metabolise macronutrients, help the body develop strong bones and transport
nutrients through the blood stream.6 However the majority of people, even with diets that are less
than ideal, have enough and the only common vitamin deficiency in the Western World is iron. 7
Since 1997 the Australian Government has suggested that protein should contribute approximately
10 % of daily energy, however it is often the balance of fats and carbohydrates that has been studied
in relation to chronic diseases. The government suggests that the optimal range for total fat was
between 20-35% of energy and carbohydrates makes up 45-65%. 8
With the popularity of the Paleo Diet increasing it is important to compare the benefits of the Paleo
Diet with the everyday health problems that people face. The biggest threat to health is obesity.
Obesity, or being overweight, affects over 60% of adults and 25% of children in Australia.9 Not only
does obesity cause many physiological problems such as diabetes and heart diseases but can also
cause poor psychosocial functioning.10It is estimated that by 2025 up to 73% of the population will
be overweight or obese. This equates to 1/3 of children and 3/4 of adults.11
US News & World Report, (2014). What Makes a Healthy Diet ? - US News. [online] Available at: http://health.usnews.com/healthnews/health-wellness/articles/2014/01/07/what-makes-a-diet-healthy
5
US News & World Report, (2014). What Makes a Healthy Diet ? - US News. [online] Available at: http://health.usnews.com/healthnews/health-wellness/articles/2014/01/07/what-makes-a-diet-healthy
6
Fitday.com, (2014). Micronutrients: What They Are and Why Theyre Essential / Nutrition / Vitamins and Minerals. [online] Available at:
http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/micronutrients-what-they-are-and-why-theyre-essential.html
[Accessed 19 May. 2014].
7
Fitday.com, (2014). Micronutrients: What They Are and Why Theyre Essential / Nutrition / Vitamins and Minerals. [online] Available at:
http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/micronutrients-what-they-are-and-why-theyre-essential.html
[Accessed 19 May. 2014].
8
Nrv.gov.au, (2014). Macronutrient Balance. [online] Available at: http://www.nrv.gov.au/chronic-disease/macronutrient-balance
[Accessed 9 Sep. 2014].
9
Preventative Health Taskforce. The Case for Prevention. Health.gov.au. Australian Government, n.d. Web. 20 May 2014.
<http://www.health.gov.au/internet/preventativehealth/publishing.nsf/Content/nphs-roadmap-toc~nphs-roadmap-2~nphs-roadmap2.1>.
10
11
The credibility of the Paleo Diet

The Paleo Diet theory suggests that people from the Paleolithic Era didnt experience many of the
physical diseases and aliments that people suffer from today. This is apparently because humans had
thousands of years to adapt to the foods that were available to them. However there are many
examples of evolutionary adaptations that show this to be simply not true. For example, lactose
tolerance would have almost been non-existent prior to the agricultural revolution. In the modern
age approximately 90% of Europeans are lactose tolerant due to the heavy reliance on dairy
products during the past 10,000 years. 12 In contrast to this, the vast majority of African and Asian
people suffer from lactose intolerance. This is due to the low reliance on diary animals.13
Besides the countless evolutionary adaptions that have occurred in the past 10,000 years, there are
many examples that demonstrate how humans havent adapted either functionally or structurally in
this time. Biologists have found that the human jaw over 10,000 years ago was better adapted to
eating plants due to the presence of flat molars.14 This has been the case since before the
Agricultural Revolution and highlights that the recommended diet doesnt best suit people from
10,000 years ago.
On top of this, it is impossible to define a diet which best represents what cavemen would have
eaten in the Palaeolithic Era as each diet varied from culture to culture, i.e. Inuit and Masai ate a
high fat diet (60% - 70% of calories for the Masai and up to 90% for Inuit.)15 In comparison,
traditional cultures such as Okinawans received up to 90% of their calorie intake through consuming
carbohydrates. There is further evidence that suggests that food available prior to the Agricultural
Revolution diet didnt meet the needs of people living in this time. It is also worth noting that one of
the most prominent people in the Paleo movement is Dr Lorain Conraid whose Ph.D. Was in the area
of exercise physiology and not in the area of medicine, the Palaeolithic Era or evolutionary biology.16
12
13
S, Lang. (2014). Lactose intolerance seems linked to ancestral struggles with harsh climate and cattle diseases, Cornell study finds.
[online] News.cornell.edu. Available at: http://www.news.cornell.edu/stories/2005/06/lactose-intolerance-linked-ancestral-strugglesclimate-diseases [Accessed 11 Sep. 2014].
14
15 C, Kresser. (2011). Beyond Paleo: moving from a "paleo diet" to a "paleo template". [online] Chris Kresser. Available at:
http://chriskresser.com/beyond-paleo-moving-from-a-paleo-diet-to-a-paleo-template [Accessed 5 Sep. 2014].
16
Paleo Diet in Depth

At first appearance the Paleo Diet seems to limit many different foods however the majority of
people eat a limited range of foods. Very few people eat more than the carrots, pumpkin, grapes,
strawberries, watermelon or bananas on a regular basis and no one eats game. 17It can be seen there
is a huge need for variety in a modern diet and the Paleo diet does contain a wide range of fruits and
vegetables.
There are many different definitions as to what the Paleo Diet is, however the vast majority of
supporters believe that the diet should be sustainable long-term and help the body in overall
functioning. The original Paleo diet was moderate in carbohydrates, low in saturated fat and with an
unrestricted amount of monounsaturated fats for example avocadoes and nuts. As low carbohydrate
diets rose in popularity many people moved to the Paleo diet and the new definition of a Paleo diet
became low carbohydrate, moderate in protein and high in fats especially saturated fats.
It is now commonly accepted that the Paleo diet bans all grains and diary is to be avoided if one
wishes to be strictly Paleo. Meat should also come from wild or free range sources and fruit intake
should be moderated.
17
Elizabeth Collis, (2014) How Paleo is Your Diet?[survey]
Health Improvements due to the Paleo Diet

There are many studies showing the benefits of the Paleo Diet including improvements to gluten
tolerance, weight loss, body composition and systolic blood pressures. However, many of these
studies had no control group or were conducted over too short a period of time.18 Other flaws in
these studies were due to sample size or the difference in results not being statistically significant. In
experiments, the only consistency was the lack of processed foods. A study was conducted testing
gluten tolerance, insulin levels, weight loss and waist circumference on 29 men suffering from heart
disease and elevated blood sugars. Half the men ate a Paleo diet and half a Mediterranean diet. All
14 men subjected to a Paleo diet managed to get their blood glucose level back to base line levels
after a gluten intolerance test whereas only 7 out of 15 men on the Mediterranean diet managed to
do this. 19
The following graphs show the results of the gluten tolerance test. On the left are the results from
people following the Paleo diet and on the right are the men on the Mediterranean diet. The black
dots were the baseline and the open dots are 12 weeks after the diet.
It can be seen from graph that gluten tolerance did improve after the consumption of a Paleo Diet.
Other studies show improvements in other areas of health. One study showed waist measurements
went down much more than weight. It can be inferred from this that muscle was put on and the fat
lost was from around the visceral organs. 20
18
Authority Nutrition, (2014). 5 Studies on The Paleo Diet Does it Actually Work?. [online] Available at: http://authoritynutrition.com/5studies-on-the-paleo-diet/ [Accessed 10 Aug. 2014].
19
Ncbi.nlm.nih.gov, (2014). A Palaeolithic diet improves glucose tolerance ... [Diabetologia. 2007] - PubMed - NCBI. [online] Available at:
http://www.ncbi.nlm.nih.gov/pubmed/17583796 [Accessed 11 Sep. 2014].
20
Ncbi.nlm.nih.gov, (2014). A Palaeolithic diet improves glucose tolerance ... [Diabetologia. 2007] - PubMed - NCBI. [online] Available at:
http://www.ncbi.nlm.nih.gov/pubmed/17583796 [Accessed 11 Sep. 2014].
Even though dairy products do have a low GI, it has been suggested that diary can increase the risk
of Chronic Heart Disease (CHD), certain cancers and diseases of insulin resistance (i.e acne, especially
in children.) This is due to the presence of a hormone called betacellulin or BTC, which can survive
digestive enzymes and enter the blood stream. Dairy products can also elevate a hormone called
IGF-1 which may increase the risk of epithelial cancer particularly prostate cancer. 21
It is commonly believed that too much protein can hurt the kidneys however, a team of people
ingested high levels of protein almost exclusively for a year and their kidneys showed no
physiological impairment. This ability of the kidneys also helps debunk a complaint from the Paleo
diet that it may cause gout. Gout is caused by excess uric acid which is found in purines, found in
animal meat especially organs. When more protein is eaten the kidneys compensate by extracting
more uric acid into the urine. It is worth noting that this process does not occur when eating a large
quantity of fruit, therefore, excessive fruit consumption may lead to gout. 22
The Paleo Diet contains high amounts of animal fats. These fats raise LDL, or bad, cholesterol.
However it is not every acid in saturated fats that do this. Stearic acid is heart healthy because its
lowers LDL cholesterol and Lauric acid is a minor component in Western Diets however the amount
in Paleo Diets has not been tested. It is Palmatic acid and Stearic acid that contribute most to fatty
desposits in the arteries.
One of the other components of food that is not present in the Paleo Diet are lectins. Lectins are a
plants natural defense system and are found in grains. They recognise pathogens and control the
level of protein in the blood. When ingested by humans, lectins are thought to cause distress in the
intestines. One of the lectins in wheat is called wheat germ agglutinin or WGA. The immune system
recognises this as foreign and starts producing anti-bodies. These antibodies can attack other parts
of the body which is the basis of celiac disease and potentially other autoimmune diseases. 23
However without these grains providing resistant starch a person may develop colon cancer. In
Australia fibre rates are higher than ever before but the rate of colon cancer is still high. 24
21
Paleo Leap | Paleo diet Recipes & Tips, (2014). Paleo Diet FAQ | Paleo Leap. [online] Available at: http://paleoleap.com/paleo-diet-faq/
[Accessed 5 Aug. 2014].
22
23
Paleo Plan, (2011). Why No Grains and Legumes? Part 1: Lectins. [online] Available at: http://www.paleoplan.com/2011/03-30/why-nograins-and-legumes/ [Accessed 10 Aug. 2014].
24
The Sydney Morning Herald, (2012). The Paleo Diet: for and against. [online] Available at: http://www.smh.com.au/lifestyle/diet-andfitness/blogs/chew-on-this/the-paleo-diet-for-and-against-20120312-1utro.html [Accessed 5 Aug. 2014].
Implications of the Paleo Diet on Lifestyle

The Paleo Diet can have a negative effect on the lifestyle. Besides possible lack of energy due to low
carbohydrates, 25the diet can be expensive due to a lack of cheap staple foods and can have a
negative impact on ones social life. Many restaurants do not have meals adhering to the strict
limitations of the Paleo diet. This has led to customers lying about their allergies to chefs. 26
However, many cities now have restaurants that cater specifically to people following a Paleo Diet.
Other difficulties can arise when visiting friends for meals. With such a restricted diet, people on the
Paleo Diet often have to take their own food or not eat at all which can be considered rude. 27
There are some positive effects on lifestyle that arise when following a Paleo Diet. Despite popular
belief, it can be customised and few recipes need to be learnt, as fruits and vegetables can be
substituted in varying ways. 28These meals are often quick to prepare and cook or can be cooked
during the day without being watched. There is ample online support for the diet and many people
dont think you need to be 100% Paleo all the time. 29
25
Emily Smith (2014) [adheres to a FodMap Diet]

27
28
R.Wolf (2012). Meal Plans. [online] The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness. Available at:
http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/ [Accessed 11 Sep. 2014].
29
C, Kresser. (2011). Beyond Paleo: moving from a "paleo diet" to a "paleo template". [online] Chris Kresser. Available at:
http://chriskresser.com/beyond-paleo-moving-from-a-paleo-diet-to-a-paleo-template [Accessed 10 Aug. 2014].
26
Summary
The Paleo Diet has varying degrees of efficacy depending on the current health problems an
individual has and the lifestyle they want to or do have. For those with celiac disease, the diet could
prove to be effective however for those without this condition, grains are necessary to prevent the
risk of colon cancer and as a valuable source of fibre especially resistant fibre. 30Although the
majority of studies show improvement in nearly all of the bodys functions, it is important to note
that the only consistent factor in these studies was the exclusion of processed foods. It also
encourages people to get a more varied diet. Any individual following the diet would have to make
significant lifestyle changes and would find it difficult to go out to many restaurants like the majority
of young adults do. Another difficulty is the cost of the diet compared to the average living expense.
This is due to the high amounts of fresh produce on the diet. In summary, the Paleo diet can be a
huge time commitment, expense and may not be as healthy as it might first appear.
30
The Sydney Morning Herald, (2012). The Paleo Diet: for and against. [online] Available at: http://www.smh.com.au/lifestyle/diet-andfitness/blogs/chew-on-this/the-paleo-diet-for-and-against-20120312-1utro.html [Accessed 5 Aug. 2014].
10
Bibliography
US News & World Report, (2014). What Makes a Healthy Diet? - US News. [online] Available at:
http://health.usnews.com/health-news/health-wellness/articles/2014/01/07/what-makes-a-diethealthy
Kellow, J. (2014). What is a Healthy Balanced Diet. [online] Weightlossresources.co.uk. Available at:
http://www.weightlossresources.co.uk/diet/healthy_diet/healthy-balanced-diet.htm [Accessed 19
May. 2014].
Fitday.com, (2014). Micronutrients: What They Are and Why Theyre Essential / Nutrition / Vitamins
and Minerals. [online] Available at: http://www.fitday.com/fitness-articles/nutrition/vitaminsminerals/micronutrients-what-they-are-and-why-theyre-essential.html [Accessed 19 May. 2014].
Nrv.gov.au, (2014). Macronutrient Balance. [online] Available at: http://www.nrv.gov.au/chronicdisease/macronutrient-balance [Accessed 9 Sep. 2014].
Preventative Health Taskforce. "The Case for Prevention." Health.gov.au. Australian Government,
n.d. Web. 20 May 2014.
<http://www.health.gov.au/internet/preventativehealth/publishing.nsf/Content/nphs-roadmaptoc~nphs-roadmap-2~nphs-roadmap-2.1>.
Health.gov.au, (2014). Department of Health | What is Diabetes ?. [online] Available at:
http://www.health.gov.au/internet/main/publishing.nsf/Content/pq-diabetes [Accessed 28 Jul.
2014].
Jane Says: If You Believe in Science, Dont Go Paleo. [online] TakePart. Available at:
http://www.takepart.com/article/2013/01/30/jane-says-if-you-believe-science-dont-go-paleo
Eat Drink Paleo, (2014). The Benefits of Paleo. [online] Available at:
http://eatdrinkpaleo.com.au/paleo-benefits/ [Accessed 5 Aug. 2014].
The Sydney Morning Herald, (2012). The Paleo Diet: for and against. [online] Available at:
http://www.smh.com.au/lifestyle/diet-and-fitness/blogs/chew-on-this/the-paleo-diet-for-andagainst-20120312-1utro.html [Accessed 5 Aug. 2014].
Wolf, R. (2012). What Is The Paleo Diet?. [online] The Paleo Diet - Robb Wolf on Paleolithic nutrition,
intermittent fasting, and fitness. Available at: http://robbwolf.com/what-is-the-paleo-diet/
Ultimate Paleo Guide, (2014). The Ultimate Paleo Diet Food List | Ultimate Paleo Guide. [online]
Available at: http://ultimatepaleoguide.com/paleo-diet-food-list/ [Accessed 5 Aug. 2014].
Paleo Leap | Paleo diet Recipes & Tips, (2010). Paleo 101 | Paleo Leap. [online] Available at:
http://paleoleap.com/paleo-101/ [Accessed 5 Aug. 2014].
Paleo Leap | Paleo diet Recipes & Tips, (2014). Paleo Diet FAQ | Paleo Leap. [online] Available at:
http://paleoleap.com/paleo-diet-faq/ [Accessed 5 Aug. 2014].
11
Kresser, C. (2011). Beyond Paleo: moving from a "paleo diet" to a "paleo template". [online] Chris
Kresser. Available at: http://chriskresser.com/beyond-paleo-moving-from-a-paleo-diet-to-a-paleotemplate [Accessed 10 Aug. 2014].
Paleo Plan, (2011). Why No Grains and Legumes? Part 1: Lectins. [online] Available at:
http://www.paleoplan.com/2011/03-30/why-no-grains-and-legumes/ [Accessed 10 Aug. 2014].
European Journal of Clinical Nutrition, (2014). Effects of a short-term intervention with a ... [Eur J
Clin Nutr. 2008] - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at:
http://www.ncbi.nlm.nih.gov/pubmed/17522610 [Accessed 10 Aug. 2014].
Authority Nutrition, (2014). 5 Studies on The Paleo Diet Does it Actually Work?. [online] Available
at: http://authoritynutrition.com/5-studies-on-the-paleo-diet/ [Accessed 10 Aug. 2014].
Appendix C Cordain, L. (2011). The Paleo diet. 1st ed. Hoboken, N.J.: Wiley.
Paleo Diet Plan Bourdet, K. (2014). Paleo Diet Diaries: We Give Up Bread. [online] Refinery29.
Available at: http://www.refinery29.com/2013/11/57771/paleo-diet-plan#slide [Accessed 10 Aug.
2014].
Ncbi.nlm.nih.gov, (2014). A Palaeolithic diet improves glucose tolerance ... [Diabetologia. 2007] PubMed - NCBI. [online] Available at: http://www.ncbi.nlm.nih.gov/pubmed/17583796 [Accessed 11
Sep. 2014].
Paleo Leap | Paleo diet Recipes & Tips, (2014). Paleo Diet FAQ | Paleo Leap. [online] Available at:
http://paleoleap.com/paleo-diet-faq/ [Accessed 5 Aug. 2014].
Wolf R (2012). Meal Plans. [online] The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent
fasting, and fitness. Available at: http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shoppingguides/ [Accessed 11 Sep. 2014].
12

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How Effective Is The Paleo Diet For The Average Person in Their Twentie1

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ENDEAVOUR COLLEGE

How effective is the Paleo

A REPORT COVERING THE NEEDS OF THE AVERAGE PERSON

Defining an effective diet

The credibility of the Paleo Diet

Paleo Diet in Depth

Elizabeth Collis, (2014) How Paleo is Your Diet?[survey]

Health Improvements due to the Paleo Diet

Implications of the Paleo Diet on Lifestyle

Emily Smith (2014) [adheres to a FodMap Diet]

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