The type of diet that was followed during the Paleolithic era is called the Paleolithic or Paleo diet. It is widely known to help with weight loss, reduce inflammation, and improve metabolism. It is also proven that following this diet can balance blood sugar and blood pressure levels. Let’s take a look at the list of foods you can eat under this diet and their benefits.
1. Lean meat
Lean meat like chicken, turkey, lean beef, pork, and fish is allowed on the Paleo diet. Lean meat is the main source of protein that helps in building stronger muscles and tissues. Grass-fed meat is highly recommended as compared to grain-fed meat as it has omega-3 fatty acids that help reduce inflammation and cardiac distress. Ensure that you don’t buy pre-marinated meat as it contains added flavors and preservatives.
2. Fruits and vegetables
If you’re following this diet for weight loss, it is advisable to avoid potato as it has high starch content. Also, avoid bananas as they are high in sugar. Other than these, it is safe to add any fruits and vegetables to your diet. The main aim of this diet plan is to avoid processed food completely. Some fruits to consider while following this diet are peaches, citrus fruits, melons, berries, grapes, apples, and plums. Vegetables to include in your meal plan for a Paleo diet are cauliflower, Brussel sprouts, cabbage, broccoli, butternut squash, and spinach.
Eggs are considered the main source of proteins in the Paleo diet as they are inexpensive and easily available. Eggs also contain a high volume of vitamin B and minerals, which act as antioxidants. Always purchase cage-free chicken eggs as they have higher omega-3 fatty acid content.
4. Nuts and seeds
There are a variety of nuts and seeds that can be included in this diet plan. These foods are known for their abundance of proteins, fiber, and healthy fats, which improves digestion and muscle building. The nuts and seeds to eat on a Paleo diet are Brazil nuts, cashews, pecans, cashews, pistachios, pine nuts, hazelnuts, and macadamia nuts. You can also include pumpkin seeds, flaxseeds, chia seeds, and sunflower seeds.
5. Natural oils
Paleo diet encourages the usage of oil extracted naturally from plants. Coconut, flaxseed, olive, avocado, and walnut oils have high quantities of anti-inflammatory and omega-3 fatty acids and are beneficial for health.
Spices can be used in the Paleo diet to add flavor to food. Bay leaves help in lowering inflammation and balance blood sugar levels, cinnamon is filled with powerful antioxidants that help fight cardiac diseases, and cardamom helps in digestion and neutralizes blood pressure levels. Cloves, on the other hand, have anti-inflammatory properties that help in dental problems and build stronger bones, while cumin is rich in vitamin C and antioxidants that balance blood sugar levels and help in reducing stress. Other spices with similar properties are nutmeg, coriander, oregano, paprika, and cayenne pepper.