What can you actually eat on a paleo vegan diet?

What can you actually eat on a paleo vegan diet?

You may have heard of the paleo diet, also known as the Paleolithic diet or the “cavemen diet.” This diet trend is about returning to the unprocessed diets our cavemen ancestors ate, rejecting not only modern processed foods and their associated health risks, but also carbohydrates, beans, and bean-derived foods, such as tofu.

If this seems impractical to the average human being, you are right. Dana Ellis Hoeness, Ph.D., MPH, RD Clinical Dietitian at UCLA Medical Center, and author of Survival recipesays VegNews.

Here is a summary of what you can eat from a paleo vegan diet, as well as why it is not sustainable in the long term.

What is a paleo vegan diet?

Since the 1970s, the paleo diet has been designed to mimic the way humans ate in the Paleolithic, or Paleolithic period, about 2.5 million years ago. At this point, early humans used fire to cook and had access to stone tools which allowed them access to more resources and a better chance of survival.

Obviously early humans didn’t have access to instant ramen and Mac and cheese vegan. But that doesn’t mean they followed the modern paleo diet.

Although diets differ across global regions, Archaeological evidence The recent study of tribes still practicing hunting and gathering has allowed researchers to make informed guesses about what people ate in the Paleolithic. This includes tubers, nuts, seeds, edible flowers, barley, and legumes – these last two types will be important later.

Additionally, Old Stone Ages are more likely to eat young game meat where available, but this will likely make up no more than 3 percent of their diet. Humans living on the coast from the Paleolithic era had access to seafood and it is also likely that people around the world added insects, honeyand honey to their diet.

Notably, the bulk of the protein from a non-vegetarian Paleo diet comes from meat and seafood because despite evidence that Paleolithic humans ate them, legumes are not allowed. The same goes for cereals.

These prehistoric humans had access to barley, but grains are not allowed in the modern Paleo diet, following diet trends that call for people to restrict carbohydrates.

What can’t you eat on a paleo vegan diet?

As you noted above, the paleo-like diet included barley, some of the oldest known cultivated grains and legumes. But the modern Paleo diet prohibits grains and legumes.

One of the main criticisms of the paleo vegan diet is that it doesn’t really reflect the way people eat. The other is that they are extravagant.

Catherine Bonilla Strickland, RDN, Founder plant-based nutrition specialist, Says. It restricts many nutrients such as iron, protein, zinc and magnesium that the body needs to function. This diet can easily lead to many nutrient deficiencies.”

Foods that are prohibited from a paleo vegan diet include:

  • Alcohol: Beer, wine, liquor, etc.
  • Beans and legumes: Black beans, chickpeas, navy beans, peas, mung beans, edamame, tofu, tempeh, peanut butter, and even soy sauce
  • Cereals and pseudo-grains: Rice, barley, oats, quinoa, corn, farro, bread, pasta, tortillas, cereals, grits and more
  • dairy: Most dairy products have been sold, but some Paleo adherents use grass-fed butter and milk
  • Processed foods: Prepared meals, snack foods, fried foods, fast food, artificial sweeteners, protein powder and more
  • sugary foods: Candy, chocolate, soft drinks and other soft drinks
  • Specific oils: Hydrogenated oils also known as trans fats, soybean oil, sunflower oil and more

What can you eat on a paleo vegan diet?

The theory behind the Paleo diet is that if your Stone Age ancestors couldn’t hunt or collect them, it’s okay to eat them.

“There are no gains in following a strict paleo vegan diet,” Strickland says. “If you decide to follow a paleo vegan diet, work with a registered dietitian for a balanced plan to meet all of your nutritional needs.”

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This makes choices limited – especially when you take into account the fact that meat, fish and eggs are the main source of protein in this diet. When you take all animal products, paleo vegan-friendly foods include:

  • fruit: Apples, bananas, oranges, pears, grapes, watermelon, avocado, strawberries, raspberries, raspberries, peaches and more
  • vegetables: Broccoli, Brussels sprouts, green beans, cauliflower, carrots, cabbage, potatoes, sweet potatoes, onions, peppers, and more
  • Nuts and seeds: Almonds, chia seeds, cashews, walnuts, pistachios, sunflower seeds, flax seeds, pecans, hazelnuts, etc.
  • Certain vegetable oils: Extra virgin olive oil, avocado oil, walnut oil, flaxseed oil, and others
  • Salt and spices: Thyme, thyme, chili powder, turmeric, paprika, pepper, etc.
  • drinks: Water

Is the paleo vegan diet healthy?

The paleo vegan diet is built on a good foundation in that it encourages people to eat first Whole plant foodswhich is associated with many benefits.

Research has linked diets rich in highly processed foods such as deli meats and most fast foods to chronic diseases such as heart disease, type 2 diabetes, and some types of cancer. But, the paleo vegan diet may not be healthy for you in the long run for a number of reasons.

It’s tied

The vegan Paleo diet doesn’t leave much wiggle room, and sticking to 100 percent of the companion books is tricky.

Some people follow the general guidelines of the paleo diet, such as focusing on processed foods as little as possible, but allow themselves to eat whole grains such as brown rice, pseudo grains such as quinoa, and other “forbidden foods” such as dark chocolate, wine, or coffee.

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“While it is possible to get enough calories, vitamins and protein on a paleo vegan diet,” Hunnes explains. “I see it as unnecessary and less healthy than a whole-food vegan diet because it’s very restrictive in my mind and requires excessive amounts of planning.”

If reducing the focus on highly processed foods is attractive, a whole-food-based, plant-based diet also follows the paleo diet principle of filling your plant with produce. But it doesn’t cut out important proteins like legumes and tofu, and it doesn’t cut out whole grains and whole-wheat pasta.

Grains and legumes are not allowed

For starters, grains and legumes are not allowed.

“Lectins in legumes are only harmful if eaten raw or from undercooked legumes,” Hunnes explains. “Grains are a great source of fiber and B vitamins too. Cutting out these two groups of foods is excessive.”

Rice, oats, pasta, noodles, and bread are staple foods in the majority of the global diet. They are high in carbohydrates, which give you energy and support other bodily functions. According to the Dietary Guidelines for Americans, carbohydrates should make up 45 to 65 percent of your diet.

While processed grains like white rice and pasta have little nutritional value, whole grains contain vitamins and minerals.

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The other problem is the almost complete lack of vegetable protein. These macronutrients also provide you with energy, but they also help your body repair cells and create new cells.

A person on a plant-based diet usually gets protein — which should make up 10 to 35 percent of your diet — from a mixture of beans, lentils, tofu, and plant-based meats.

Although nuts and seeds contain protein, they do not have lentils and Bean. One serving of almonds contains 7 grams of protein. Meanwhile, a half-cup serving of lentils contains 12 grams of protein.

It can be expensive

Legumes are among the most affordable sources of protein in the world, but they are not allowed in a paleo vegan diet. Meanwhile, nuts and seeds can be pricey in bulk.

Minimally processed frozen fruits and vegetables Can be more cost effective than their new counterparts. However, consuming enough calories per day without beans, lentils or grains means increasing your consumption of produce, which can increase your annual food expenditure.

As always, you should consult your doctor or dietitian if you plan to make any major changes to your diet.

To learn more about plant-based nutrition, read:

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