The Paleo Diet And Diabetes

The Truth About Diabetes And The Paleo Food Diet

Diabetes Under The Paleo Spotlight

Diabetes is essentially a lifestyle disease that is trending alarmingly upwards in terms of new cases – this according to research published in The Lancet in April 2016. This disease results from poor diet and a lack of exercise rather than from a wayward gene, missing enzyme or harmful germ attacking the body. Moreover, it shares the spotlight centre stage with other lifestyle disorders such as hypertension, obesity and high cholesterol levels. General lifestyle considerations form the common denominator connecting each of these ailments.

Paleo Diet - Healthy Foods

Dietary Trends And Diabetes

In a recent Australian research paper titled “Current dietary trends and people with diabetes“. A team of acknowledged experts from St Vincent’s Hospital, Sydney reviewed three well-known diets, their health benefits and potential impact on diabetes sufferers. Here we quote the salient findings with regard to the Paleo or Caveman diet – the other diets compared were the 5:2 and the Mediterranean:

  • “For many people, this Paleo diet may be much healthier than their usual intake – the concept of reduced intake of sugar and less processed foods is supported by dietitians everywhere!
  • “A modified Paleo diet, which includes a small amount of whole grains, legumes and dairy foods, provides a more balanced intake of nutrients and energy.”

Paleo Diet - Diabetes Testing

Non-Starter Food List For Diabetics

There are certain food groups, which clearly do not bode well for Diabetes. It is worth listing the obvious culprits lurking in our kitchens. The best advice is to substitute the offending foods on your grocery shopping list and remove them from the pantry straight away. Broadly speaking, here are the food groups to avoid:

  • Refined Sugars – Especially White Sugar
  • Salt
  • Dairy Produce
  • Cereal Grains
  • Potatoes
  • Legumes
  • Processed Foods
  • Junk Food – No List Needed!
  • Sweets and Candy
  • Refined Vegetable Oil

Dairy Produce - Non Paleo Food

The Paleo Diet Alternative “Good Guys”

  • Fresh Fruits, Vegetables and Seeds
  • Grass-Reared Meats
  • Fish and Seafood
  • Eggs
  • Nuts
  • Natural Oils, including Olive, Flaxseed, Avocado and Coconut

The Paleo Answer

In his book, The Paleo Answer acknowledged expert, Dr Loren Cordain shares his secrets on how to maximise the Paleo diet to sustain lifelong health and weight loss. He also reveals his findings from decade-long research as to why vegetarian and vegan diets are unhealthy. Other startling revelations highlighted in the book include why dairy products are unhealthy, and may even be toxic.

Ring-Fencing Dairy Milk

The argument around the use of dairy products in modern diets ranks second only to the intake of carbohydrates in Paleo lifestyle dietary considerations. Opinions vary considerably from the no dairy whatsoever believers on the one hand, to only allowing the consumption of aged dairy produce – mature cheeses for example – on a regular basis on the other. Here is what our cattle herds bring to the table:

  • Compared to fruit and vegetables, milk is not as nutrient-dense
  • Cow hormones are naturally present in milk and can affect our own hormone levels
  • Milk increases mucus production, which may induce asthma attacks for sufferers.
  • The mucus also irritates the gastrointestinal tract and stomach lining
  • Some 25% of Caucasian adults are lactose intolerant – this increases to more than 90% in the case of adult Native Americans
  • The real bad news is that dairy is highly allergenic too.

Before moving on to the alternatives to cow’s milk to include on your Paleo diet food list, it is worth noting the Paleo diet is milk-free because our cave-dwelling ancestors did not have farm livestock.

Alternatives To Dairy Milk

Canned coconut milk is a natural Paleo food alternative to dairy milk. It makes a good choice if you like the taste and do not suffer digestive issues with it. Creamy in texture just like Greek yoghurt, it is delicious, and it is available in most food stores, generally found with other canned milk products. Coconut cream is a richer, thicker version of coconut milk. Some people are intolerant to coconuts and cannot digest coconut milk – nut milk may be the solution for them.

Choosing Nut Milks

Almond and cashew nuts are the most common nut milk sources; with hazelnut or hemp milk somewhat less evident at your local food store. Beware the buyer and read the packaging labels carefully! You may discover that as much as 90% of nut milk at the grocery store are crammed full of agents you would want to avoid. These may include refined sugar, flavourings and colourings, as well as preservatives and artificial sweeteners among others.

Paleo Alternative

The safest option is to do your research and make your own nut milk at home using tried and trusted Paleo diet ingredients – click here to discover more. Coconut and nut milk is great, but there are also a few non-dairy substitutes to avoid because they are not Paleo diet based. These include oat milk (obviously grain-based), soymilk and rice milk.

Wrapping Up On Paleo Diet Trends

Since the Paleolithic diet promotes the concept of eating fewer processed foods in favour of more fruit and vegetables, actually makes it an easier plan to follow. Moreover, reducing intake of high-calorie foods reduces your calorie intake, thereby promoting weight loss. The Paleo/Caveman diet is much simpler to follow than other diets, and importantly it doesn’t involve calorie counting. Adhering to this diet  around 80% of the time can yield a staggering 99% of the benefits of this plan. This means you are more likely to succeed thanks to the flexibility of the caveman eating programme.

Paleo Approved Foods

High Ranking

The Paleo diet – often tagged the caveman diet – was the most searched weight loss programme sought on Google in 2013. In case you leapt straight to these final few paragraphs, this diet consists of foods that can be hunted and fished, meat and seafood for example, as well as foods provided by Mother Nature. Typically, these would include nuts, seeds, vegetables, eggs, fruits, herbs and spices.

This diet follows the eating habits of our early hunter-gatherer ancestors from the Palaeolithic era, long before the first evidence of agriculture appeared around 10,000 years ago. This is when grain, dairy, root crops, salt, sugar and processed foods first arrived at our tables. Research supports claims that the Paleo food diet represents a healthier eating plan over the longer term, and helps lessen the risk of diabetes, cancer and heart disease, in addition to providing a gluten-free option for sufferers.

Final Word from Loren Cordain

Click here to view this You Tube video from the mastermind that brought us to where we are, in terms of revisiting the diet our ‘caveman’ ancestors followed. The choice is yours, but you should consider all options.


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