Food Note

Un­der­stand­ing the pa­leo diet

Health & Nutrition - - CONTENTS - HARSHA AD­VANI

UN­DER­STAND­ING PA­LEO

Ac­cord­ing to Tripti Gupta, founder, iPink The Color Of Health, Palae­olithic or Pa­leo di­ets are all about eat­ing like our an­ces­tors did. There­fore, this diet is also known as the cave­man diet or the hunter­gath­erer diet, where the aim is to eat as nat­u­rally as pos­si­ble, opt­ing for grass-fed meats, an abun­dance of fruits and veg­eta­bles and other whole­some foods like nuts and seeds. This diet omits dairy foods, ce­real grains, starchy veg­eta­bles as well as sugar and re­fined foods, as it be­lieves that the change from a hunt­ing and gath­er­ing diet (rich in wild fruits and veg­eta­bles) to an agri­cul­tural diet (rich in ce­real grains) gave rise to mod­ern chronic dis­eases such as obe­sity, di­a­betes and car­dio­vas­cu­lar dis­ease. Hol­ly­wood elebri­ties that are known to be fol­low­ing the Pa­leo diet are Matthew McConaughey, Jes­sica Biel, Mi­ley Cyrus and Meghan Fox.

PA­LEO DIET BEN­E­FITS

l Fol­lows a clean and or­ganic ap­proach with­out ad­di­tives, preser­va­tives, or chem­i­cals. l Is high in anti-in­flam­ma­tory prop­er­ties de­rived from the plant nu­tri­ents in fruits, veg­eta­bles, oils, nuts, and seeds, which are rich in an­tiox­i­dant con­tent, var­i­ous phy­to­chem­i­cals and omega-3 fatty acids. l Meat and meat prod­ucts pro­vide good amount of iron and pro­tein to the body. l It is a high pro­tein and high fat diet, hence the sati­ety pe­ri­ods be­tween meals are longer which in turn con­trib­ute to weight loss. l Peo­ple who are lac­tose in­tol­er­ant, gluten sen­si­tive, have a carb-sen­si­tive di­ges­tive sys­tem can ben­e­fit from this diet. l It is essen­tially de­signed for weight loss.

FOOD TO IN­CLUDE IN PA­LEO DIET:

l Meats: Beef, lamb, chicken, turkey, pork. l Fish and seafood: Salmon, trout, had­dock, shrimp, shell­fish etc. l Eggs. l All fi­brous veg­eta­bles l Fruits: Ap­ples, ba­nanas, or­anges, pears, av­o­ca­dos, straw­ber­ries, blue­ber­ries, av­o­ca­dos and more. l Tu­bers: Pota­toes, sweet pota­toes, yams, turnips etc. l Nuts and seeds: Al­monds, walnuts, hazel­nuts, sun­flower seeds, pumpkin seeds, flaxseeds, chia seeds etc. l Healthy fats and oils: Ex­tra vir­gin olive oil, co­conut oil, av­o­cado oil and oth­ers. l Salt and spices: Sea salt, Hi­malayan salt, gar­lic, turmeric, rose­mary, thyme etc.

FOOD TO AVOID

l Sugar and high fruc­tose corn syrup: Soft drinks, fruit juices, ta­ble sugar, can­dies, pas­tries, ice cream etc. l Grains: In­cludes breads and pas­tas, wheat, spelt, bar­ley etc. l Pulses and legumes: Beans, len­tils, chick pea etc.

l Dairy: Milk and milk prod­ucts which in­clude cheese, pa­neer, curd, but­ter­milk etc. l Veg­etable oils: Soy­bean oil, sun­flower oil, cot­ton­seed oil, corn oil, grape­seed oil, saf­flower oil. l Trans fats: Found in mar­garine and var­i­ous pro­cessed foods or junk foods. l Artificial sweet­en­ers: Use nat­u­ral sweet­en­ers in­stead. l Highly pro­cessed foods: Cakes, pas­tries, maida, breads, ready-to-eat packet foods etc.

DRAW­BACKS

l The diet omits carbs - grains and pulses which are a ma­jor source of en­ergy in one’s daily’s rou­tine. Lack of them leads to weak­ness, dizzi­ness, low stamina etc. It also con­trib­utes to de­fi­ciency of B com­plex vi­ta­mins and other min­er­als like phos­pho­rous, mag­ne­sium and zinc. l Cut­ting out dairy leads to a de­fi­ciency of a pri­mary source of cal­cium and other im­por­tant trace vi­ta­mins such as B2, B12, zinc and phos­pho­rus. l This diet can be dif­fi­cult for veg­e­tar­i­ans, since it ex­cludes all the veg­e­tar­ian pro­tein from it. l It is not a bal­anced diet in terms of macro and mi­cronu­tri­ent com­po­si­tion and thus con­trib­utes to var­i­ous nu­tri­tional de­fi­cien­cies. l Car­bo­hy­drates form the high­est per­cent­age of In­dian di­ets. Bhakri, roti and rice are the main in­gre­di­ents of an In­dian meal. With­out th­ese, the In­dian diet would be in­com­plete and can­not last suc­cess­fully for a life­time.

PA­LEO DIET PLAN FOR A DAY

l Break­fast: Scram­bled eggs or a veg­etable and mush­room omelette, sea­sonal fresh fruit, cof­fee/ tea/ freshly squeezed juice. l Lunch: Fresh gar­den veg­eta­bles, av­o­cado and seafood (shrimp, crab, clam, mus­sels) or roast chicken, salad dressed with lemon juice or vine­gar and vir­gin olive oil. In­fused wa­ter, herbal or green tea. l Din­ner: Any cut of beef, pork, lamb or fresh fish. Any fresh steamed veg­eta­bles (broc­coli, cauliflower, sprouts and car­rots). Fresh gar­den veg­etable din­ner salad. In­fused or min­eral wa­ter. Fresh ber­ries or fruit for dessert. l Fresh fruits and sal­ads can be con­sumed as in­be­tween nib­bles. l Foods and sal­ads can be pre­pared in good qual­ity ghee or oil.

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