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

Living in the 21st century but eating like in the Stone Age 2.5 million years ago - what may initially sound crazy is reality for followers of the Paleo diet. The Stone Age diet is said to be optimally tailored to our genetic needs and therefore, according to proponents, even leads to improved health. But what really lies behind the trend?

What is the Paleo Diet?

Paleo stands for the Paleolithic or Old Stone Age. This began about 2.5 million years ago and lasted until approximately 10,000 BC.

The Paleo diet is a form of nutrition that is based on the supposed eating habits of Stone Age inhabitants. Followers of the Stone Age diet only eat foods that were already on the menu of our distant ancestors. These mainly include as natural products as possible such as meat and fish, fruits and vegetables, as well as nuts and seeds. Followers of the Paleo diet are convinced that only original foods that existed before the industrial revolution correspond to our natural needs.

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 humans was clearly superior to our modern diet.

In 1985, the physician S. B. Eaton and the anthropologist M. Konner published a study on Stone Age nutrition in the New England Journal of Medicine. They argued that genome development takes millions of years and therefore it is 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 a form of nutrition. Paleo followers primarily strive for a healthy lifestyle in harmony with our genes. Of course, it is impossible nowadays to eat exactly like people did millions of years ago. It is therefore much more about approximating the eating habits of that time. Depending on individual conviction, there is some room for maneuver.

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

Which foods are allowed on Paleo?

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

Therefore, Paleo primarily includes unprocessed plant-based foods such as vegetables and fruits (especially berries) as well as nuts and seeds. Mushrooms are also on the menu. In addition, relatively large amounts of animal products such as meat, fish, seafood, and eggs are consumed. For meat, care is taken that it comes from animal-friendly husbandry 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 avoiding all modern and processed foods - including sugar, sausages, convenience 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 Stone Age diet. Pasta, bread, and other grain products are therefore taboo. Milk and dairy products are classified as hard to digest due to widespread lactose intolerance. Legumes are considered poorly tolerated because of their short-chain carbohydrates.

Furthermore, Paleo fans generally completely avoid coffee and alcohol. Fruit is consumed only in limited amounts due to its high sugar content. In addition, many proponents of the Stone Age diet pay attention to a balanced fatty acid ratio and prefer to consume omega-3 fatty acids.

How healthy is the Stone Age diet really?

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

Potential health benefits of Paleo

The Paleo diet relies on natural products, healthy fats, lots of vegetables, and good quality meat. Avoiding highly processed foods and sugar can undoubtedly have positive effects on health, as these have been proven to 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 general well-being. For example, this can have positive effects on performance and concentration, digestion, sleep, mood, skin condition, and body weight. The high protein content of the Paleo diet is also positively evaluated by many experts.

In recent decades, some studies have been published suggesting that the Stone Age diet can contribute to weight loss and a reduction in body fat mass. In addition, some studies indicate that Paleo can lead to an improvement in blood values.

Criticism of the Stone Age diet

Nutrition experts criticize that excessive meat consumption can lead to increased uric acid formation in the body and thus to a higher risk of kidney stones, gout, and arteriosclerosis. By avoiding milk and whole grain products, the Paleo diet can also increase the risk of nutrient deficiencies. To avoid a too one-sided diet, the Stone Age diet therefore requires increased attention.

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

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 that may also fit into the Paleo diet. To achieve a good taste and pleasant texture, the flavors contain small amounts of sugar and soy sauce. If you follow the Paleo diet, you must decide for yourself whether Beef Jerky fits into your personal diet.

Frequently asked questions about the Paleo diet

Which foods can I eat on Paleo?

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

Is Paleo healthy?

Avoiding highly processed foods and a more conscious, natural diet certainly come with health benefits. However, it is crucial to pay increased attention to balance and the intake of all important nutrients.

Is a lot of meat eaten on Paleo?

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