The Paleolithic Diet a.k.a. "Caveman Diet"

                The Paleolithic diet, also known as the “caveman diet” is where a person follows the guidelines of eating only fruits, vegetable, fish, poultry, lean meat, eggs, nuts and oils. The catch is that eating grains and dairy are strictly prohibited. The idea of this diet is to eat whole foods like our ancestors did in the Paleolithic era.

We live in a world where a lot of the foods we consume are processed. The processed foods we eat are what making us develop health problems. This diet eliminates processed foods, so it is understandable why grains and dairy are excluded from this diet.

In an article from CBS Boston, the diet was tested on volunteers who were out of shape. The volunteers didn’t have to exercise while on the diet. Dr. Frasetto said, “Everybody’s blood pressure went down. In two weeks everyone’s cholesterol and triglyceride levels got better, and the average drop on this was 30 points, which is really amazing”.

Other benefits according to everydiet.org:

“Higher intakes of protein reduce appetite and increase metabolism. High protein also prevents loss of lean muscle. Emphasizes fruit and vegetables. Intake of essential fatty acids will be high on this diet.May be beneficial for dieters who have difficulty with carbohydrate cravings and blood glucose imbalances. Will improve and reduce the risk of developing many diseases and disorders such as diabetes, heart disease and cancer. Produces a net alkaline load on the kidneys, which helps to reduce the loss of calcium and preserve bone tissue, which may reduce the risk of osteoporosis. Provides six weeks of sample menus. Does not require counting or measuring.”

                Although there are many benefits from the Paleolithic diet, there are also drawbacks from this diet stated in everydiet.org:

Highly restrictive and will require a great deal of commitment from the dieter. Eliminates many favorite foods such as pasta, bread, potatoes and desserts. May be socially disruptive. Difficult to eat out or at social occasions. May be an initial withdrawal period when dieters commence the diet due to eliminating coffee, sugar, alcohol and refined carbohydrates. Diet is based on speculation to some degree, as it is impossible to be certain what exactly our Paleolithic ancestors ate. Will require careful planning to ensure that calcium is adequately supplied due to the absence of dairy products. Not suitable for vegans or vegetarians.

                It also can be costly to stay on this diet, since it requires that you buy and consume more fresh fruits, vegetables, seafood and lean meats daily.

              Livestrong.com notes the risks and challenges of a Paleolithic diet:

“The Paleo Diet may be difficult to follow, particularly if your diet typically involves carbohydrate-rich foods, such as whole grain bread, cereal, rice or baked goods. The diet may pose particular challenges if you follow a strict vegetarian or vegan diet, since it emphasizes meat and fish. High-protein diets, such as the Paleo Diet, are generally considered safe when followed short-term, according to MayoClinic.com, some of the long-term risks remain unknown. Increasing your meat consumption may lead to high saturated fat intake, particularly if you consume red meat, dark-meat poultry or organ meats often. High saturated fat intake is associated with diabetes, obesity, heart disease and certain forms of cancer. A high protein diet may also increase your risk for kidney stones and gout -- a form of arthritis associated with high uric acid levels. If you do not consume sufficient amounts of fiber-rich foods allowed by the Paleo Diet, such as fruits, vegetables and certain nuts, you may develop constipation and other digestive problems. If you are at risk for or have history of an eating disorder, the diet may trigger symptoms or increase your risk for relapse.”

                The research has shown that this diet works. Many people’s personal experiences with the diet have helped them better their health and lifestyle. This diet is not for everyone, it really takes commitment to make a change, stay on, and keep going.

Types of Fats

We all heard about fats and cholesterol that come from the different kinds of foods we eat. Most fats are bad for your health but not all of them are bad. Our bodies actually need fat. A lot of us don’t really know how the fats and cholesterol affect our bodies. Here are some basic information on the different types of fats.

Lipids are a diverse group of organic substances that are insoluble in water; lipids include triglycerides, phospholipids, and sterols. Lipos derives from the Greek term meaning “fat”.

Triglyceride is a molecule consisting of three fatty acids attached to a three-carbon glycerol backbone,

Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Phospholipid is a type of lipid in which fatty acid is combined with another compound that contains phosphate; unlike other lipids, phospholipids are soluble in water. 

Sterols are a type of lipid found in foods and the body that has a ring structure; cholesterol is the most common sterol that occurs in our diets.

sterol structure

Cholesterol is a combination of the Greek words “chole”-bile and “stereos”-solid or stiff:

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones, vitamin D, bile acids and is needed for other functions. Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins.

There are two types, High-density lipoprotein (HDL) and Low-density lipoprotein (LDL). According to heart.org, LDL is known as the “bad” cholesterol:

When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL is known as the “good” cholesterol:

About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

                Two healthier types of dietary fats, monounsaturated fat and polyunsaturated fat:

Monounsaturated fat is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

Polyunsaturated fat is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

                Two harmful dietary fats are saturated fat and trans fat:

Saturated fat is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fat is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

The problem in the world today is that most Americans eat too much saturated and trans fat. When we go into grocery stores, in front of a lot of the food packaging states, “zero grams trans fat.” They are abundant in snack foods, margarines, commercial frying fats, shortenings, and any processed foods or fast foods made with these products. In an article by MSNBC it says that, “Federal regulations allow food labels to say there's zero grams of trans fat as long as there's less than half a gram per serving. And many packages contain more than what's considered one serving”.  What a lot of people don’t know is that the grams of trans fat falls under 1 gram, so companies are allowed to round down to zero. This is misleading to the consumer because they think that there is zero trans fat, but there are actually present. 

Dr. Dariush Mozaffarian of Harvard School of Public Health notes that, “The problem is that often people eat a lot more than one serving. In fact, many people eat two to three servings at a time.” Most of us are unaware of how much trans fat we consume in our diet. We don’t pay attention to the ingredients of a food product. Michael Jacobson of the consumer advocacy Center for Science in the Public Interest suggests to find out if a product has any trans fat, “shoppers can check the list of ingredients to see if partially hydrogenated oil — the primary source of trans fat — is included”. The American Heart Association recommends that people limit trans fats to less than 2 grams per day.

It is important to reduce your intake of saturated and trans fats as part of a healthy diet. Some things that can increase your HDL (good) cholesterol are not smoking, losing weight, getting more physical activity, choosing healthier fats and drinking alcohol in moderation. Foods that can help lower cholesterol are oatmeal, oat bran and high-fiber foods. Fish and omega-3 fatty acids. Fish that contain the highest level of omega-3 are: mackerel, lake trout, herring, sardines, albacore tuna, salmon, and halibut. Eating a handful of nuts like: almonds, hazelnuts, peanuts, pecans, pine nuts,  pistachio, and walnuts. Foods with added plants sterols and stanols. 

 Here's a chart of the recommended dietary fat and cholesterol intake