Paleo Diet: What is it and how healthy is the Stone Age diet?

Origin of the Paleo Diet

The American gastroenterologist Walter L. Voegtlin is considered a pioneer of the Paleo diet. In 1975, he published his book "The Stone Age Diet." In it, he argued that the diet of Stone Age people was significantly superior to our modern diet.

In 1985, the physician S. B. Eaton and the anthropologist M. Konner published a study on the Paleolithic diet in the New England Journal of Medicine. They argued that genomic development takes millions of years and that it is therefore impossible for humans to adapt to new foods in just a few thousand years. Relatively new foods such as grains and dairy products were thus declared unsuitable. Many people found the argument convincing, and the Paleo diet became increasingly popular.

How does the Paleo diet work?

Paleo is not a diet in the classical sense, but rather a way of eating. Paleo followers primarily aim for a healthy lifestyle in harmony with our genes. Of course, it is impossible nowadays to eat exactly like people did several million years ago. Therefore, it is much more about approaching the dietary habits of that time. Depending on individual beliefs, there remains a certain degree of flexibility.

"If you want to try the Paleo Diet yourself, it is advisable to slowly ease into the dietary change. It is often recommended to first conduct a 30-day trial period and see if the dietary approach suits you personally."

Which foods are allowed on Paleo?

Since there are numerous variations of the Paleo diet, there is no unified concept. However, the main rule is: All foods that our ancestors could hunt, fish, gather, or pick themselves are also healthy for us.

In Paleo, therefore, primarily unprocessed plant foods such as vegetables and fruits (especially berries) as well as nuts and seeds are served. Mushrooms are also on the menu. In addition, relatively large amounts of animal products such as meat, fish, seafood, and eggs are consumed. When it comes to meat, care is taken to ensure that it comes from humane farming and is of high quality. Honey or maple syrup is recommended for sweetening. Various fats such as olive oil, palm oil, avocado oil, various nut oils, as well as ghee (clarified butter) and lard can enrich Paleo dishes. Some Paleo followers also eat carbohydrates in the form of potatoes and rice, but only rarely and in small amounts.

Which foods are taboo?

Paleo means a renunciation of all modern and processed foods - including sugar, processed meats, ready-made products, and artificial additives. Since grains like wheat and rye have only been cultivated for about 10,000 years, they are considered unsuitable for our biological needs according to the Paleolithic diet. Pasta, bread, and other grain products are therefore taboo. Milk and dairy products are classified as hard to digest due to the widespread lactose intolerance. Legumes are considered poorly tolerated because of their short-chain carbohydrates.

Paleo fans generally completely refrain from coffee and alcohol. Fruits are consumed only in limited quantities due to their high sugar content. In addition, many proponents of the Paleolithic diet pay attention to a balanced fatty acid ratio and prefer to consume omega-3 fatty acids.

How healthy is the Paleo diet really?

Proponents of the Paleo diet argue that the Stone Age diet is associated with numerous positive effects on health. In this context, Paleo is linked to a potential improvement in overall health. Some experts suspect that it could support the prevention of certain diseases. There are also considerations as to whether the Paleo diet could potentially help alleviate autoimmune and metabolic disorders. However, it should be noted that there are currently only a few clinical long-term studies on the Paleo diet, and many scientific investigations into the actual health effects are still pending.

Potential health benefits of Paleo

The Paleo diet focuses on natural products, healthy fats, plenty of vegetables, and high-quality meat. The avoidance of heavily processed foods and sugar can undoubtedly have positive effects on health, as these can significantly increase the risk of lifestyle diseases.

Doctors and nutritionists agree that an increased intake of vitamins and trace elements through vegetables, fruits, and nuts can lead to an improvement in overall well-being. For example, it can have positive effects on performance and concentration, digestion, sleep, mood, skin appearance, and body weight. The high protein content of the Paleo diet is also positively regarded by many experts. 

In recent decades, several studies have been published suggesting that the Paleolithic diet can contribute to weight loss and a reduction in body fat mass. Additionally, some research indicates that Paleo may lead to an improvement in blood values.

Criticism of the Paleolithic Diet

Nutrition experts criticize that excessive meat consumption can lead to an increased formation of uric acid in the body, thereby increasing the risk of kidney stones, gout, and arteriosclerosis. Additionally, by avoiding dairy and whole grain products, the Paleo diet can also increase the risk of nutrient deficiency. To avoid a one-sided diet, the Stone Age diet therefore requires increased attention.

Paleo is criticized not only in terms of health aspects but especially regarding the underlying theory. Numerous scientific studies refute the favorite argument of Paleo advocates: The development of the genome takes millions of years. According to research, however, human genes have indeed changed and adapted to new foods within the last 10,000 years. The ability to digest milk spread after the domestication of cattle and the beginning of dairy farming within a few generations.

Beef Jerky as a paleo-friendly snack for in between

Simple Jerky is 100% Austrian pasture-raised beef and free from artificial additives. It is therefore a protein-rich snack for in between, which may also fit into the Paleo diet. However, to achieve a good taste and a pleasant consistency, the flavors contain small amounts of sugar and soy sauce. If you are following the Paleo diet, you will have to decide for yourself whether Beef Jerky fits into your personal diet. 

Frequently Asked Questions about Paleo Diet

What foods can I eat on Paleo?

In Paleo, everything is allowed that our ancestors could gather, pick, hunt, and fish in the Stone Age - primarily fruits, vegetables, meat, fish, eggs, nuts, seeds, and mushrooms.

Is Paleo healthy?

The abandonment of heavily processed foods and a more conscious, natural diet certainly comes with health benefits. However, it is crucial to pay increased attention to balance and the intake of all essential nutrients.

Is a lot of meat eaten in Paleo?

Since the Paleo diet avoids grains and dairy products, many followers increasingly consume animal products such as meat and fish to meet their daily needs. However, Paleo does not necessarily entail excessive meat consumption.