17 Health Benefits and 10 Side effect of Paleo or Ketogenic Diet
Paleo diet is the simple diet of the hunter gathers. This diet was consumed before the Agriculture revolution. So, obviously, this diet avoids the grains and several dairy products.
Paleo diet is often referred to as the ketogenic diet or low carbohydrate diet or low carbohydrate and high-fat diet. This is due to the massive reduction in the intake of the carbohydrate followed by the boosting of the fat intake. Due to this ketone in the liver is used for the production of energy.
The interest in our ancestor diet is rising in the present world. Due to this Paleolithic diet or the Paleo diet is widely sought. The Paleolithic diet or the Paleo diet is the simple diet mimicking what our ancestors used to consume.
The kernel of the Paleo diet focuses on the high protein and low carbohydrate diet. Critics condemn that the Paleo diet will make the body porn to inadequate vitamin D and Calcium, which can result in series of health effects like deformation of the bone.
The basic assumption of the Paleo diet is that low carbohydrate in the diet accelerates the burning of the fat leading to several health benefits.
Our hunting-gathering ancestors used to be lean and tall and are consider far healthier than the modern human. But, the life expectancy of the hunting-gathering people was merely 30s years whereas the life expectancy of the present human is more that 70s years.
The combination of the better education, hygiene, and access to the resources our life expectancy has drastically increased than that of our Paleo ancestors.
Although the health benefits of the consumption of the Paleolithic diet is highly debated topics. The beauty of this diet regime is that it avoids processed and junk food of all the types.
The diet that our ancestor uses to consume such as wild fruit, dairy products, various vegetable, oil, etc. is included. There are vistas of evidence that our ancestor use to domesticated animals long before the agricultural revolution has begun.
The timing of the Paleo diet was before the start of the agricultural revolution, which is estimated to be around ten thousand years from now.
Due to massive domestication the plants and animals, the food we consume in present age might not have same nutrition composition than it used to be while our ancestors use to consume.
Although there is highly debated information on the energy sources of the Paleo diet. The wieldy accepted notion believes that the Paleo diet is comprised of the energy obtained from the animal sources like meat and occasionally seafood. Scant amount of the daily energy is obtained from the fruits and vegetable. Paleo diet is virtually absent of the grains and sugar.
Paleo Diet and Sedentary Life Style
Our primordial ancestor use to invest the significant part of their time by remaining active. The diets of the hunter-gatherers are suitable for the person with the active lifestyle.
Nowadays due to lack of the adequate information people in the sedentary lifestyle are inclined to start the Paleo diet regime.
Paleo diet in the sedentary lifestyle causes more harm than benefits. This is due to the massive intake of the fat on the daily basis.
Anyone with the active lifestyle can shift to the Paleo diet, which can produce immense health benefits.
Further, the rife availability of the culinary book is motivating people conversion to the paleo diet regime.
Health Benefits of the Paleo Diet
For the optimum benefits from the Paleo diet, it is highly essential to adequately cook the red meat and seafood. The fruits need to be washed with the clean water. This prevents the unwanted infection from the pathogens that can potentially cause disease.
1. Rheumatoid Arthritis
Due to the wide array of the nutritional benefits Paleo diet is recommended by the one suffering from the Rheumatoid Arthritis (1).
There are various researches pointing out the soothing the occurrence of the inflammation by the intake of the Paleo diet.
2. Blood Pressure
There is the distinct association of the Paleo diet consumption and reduction of the blood pressure in the human body.
Due to the high content of the potassium and magnesium combined with the scant amount of salt several health benefits is obtained. The high intake of the magnesium in the Paleo diet is often claimed to be beneficial in the reduction of the blood pressure (2).
Due to the goodness of the protein and low glycemic index diet food intake is claimed to be beneficial in the occurrence of cancer (3).
Although the relation with the cancer occurrence and the Paleo diet is highly debated. Some claims that the Paleo diet is associated with the surge in the occurrence of cancer.
Paleo diet is low in the carbohydrate, which does not spike the level of the glucose in the blood. Due to this consumption of the Paleo diet reduces the occurrence of diabetes in the human body.
Recent researchers around the globe are revealing the beneficial effect of diabetes in the combat against the occurrence of the type 2 diabetes in the human beings (4).
Due to the reduction of the inflammation by the consumption of the omega 3 fats, this is often associated with the demise in the occurrence of the depression (5).
This beneficial effect is due to the presence of the omega 3 fatty acid in the Paleo diet.
Depression can affect a various individual of the several age groups.
This is the disease affecting the soft tissue in the human body. This is marked by the chronic muscle pain followed by fatigue and insomnia. Intake of the Paleo diet for soothing the fibromyalgia can be beneficial (6).
Though there are several articles questioning the relationship of the Paleo diet with the fibromyalgia occurrence.
7. Healthy Heart
Intake of the Paleo diet is claimed to be beneficial for the optimum functioning of the heart. Due to this, it is highly advised to consume the Paleo diet to prevent the heart attack (7).
Although the relationship between Paleo diet and a healthy heart is highly debated topics.
8. Hair Loss
There are various caused of the hair fall. Some may cause by the lack of adequate nutrient in the diet followed by the hormonal balance.
There has been finding out the association of the healthy hair upon the intake of the Paleo diet (8).
Intake of the Paleo diet is associated with the healthy thyroid in the human body. This is due to the beneficial effect for the one suffering from the thyroid ailments (9).
The sleeping disorder is often called insomnia. This can create the severe noisome effect in the human body. The goodness of the Paleo diet is associated with the reduction in the insomnia occurrence in different age group (10).
Due to low in sugar followed by the lush in the goodness of the mineral like iron and potassium required for the normal functioning of the heart. Consumption of the Paleo diet can be effective in soothing the occurrence of insomnia.
Although the precise medication to soothe a migraine does not exist. Intake of the Paleo diet lush with the goodness can be effective to soothe the occurrence of a migraine (11).
The intake of the Paleo diet is associated with the healthy skin. Due to the goodness innate in the Paleo diet consumption of the Paleo diet produces the healthy skin (12).
Skin health is affected by the number of causes some of them are the lack of the adequate nutrient in the mundane diet and inflammation.
13. Yeast Infection
Yeast infection can be controlled by the intake of the Paleo diet. There is the distinct association with the intake of the sugar and the occurrence of the yeast infection (13).
14. Builds Muscle
Paleo diet contains the adequate amount of the protein that is beneficial for the building muscle (14).
Due to this Paleo diet is ideal for the one wishing to gain muscle.
15. Stabilize Swing Moods
The intake of the massive amount of sugar is often associated with the mood swing. The Paleo diet regime is devoid of the refined sugar that is of immense health significance to the health.
Paleo diet contains less carbohydrate, which is beneficial in stabilizing mood (15).
16. Parkinson’s Disease
The Paleo diet is claimed to soothe the occurrence of the Parkinson’s disease (16).
17. Healing Parasitic Infection
Paleo diet is ideal for the healing of the parasitic infection. This is based on the logic that a bacterium grows prolific on the diet reach on sugar and starch (17).
The Paleo diet is low in carbohydrate and virtually absent of the refined sugar.
There are various side effects upon the consumption of the Paleo diet. There is various evidence of the adverse effect of the Paleo diet on constipation.
Some of the side effects of the paleo diet are of the grave significance. Due to this nutritional pundits claimed that Paleo diet would vanish like the cave man in near future.
Paleo diet is suitable for the consumption by the healthy individuals. Anyone suffering from specific disease needs to consult physician before starting the Paleo Diet
Intake of the Paleo diet is often associated with the occurrence of diarrhea. This is due to the massive intake of the fermentable short-chain carbohydrate in the Paleo diet (18).
Further, the disturbance in the growth of the intestinal flora can induce diarrhea.
Constipation is frequently noticed during the fist phase of the intake of the Paleo diet. This is due to a bodily adjustment to the drastic change in the diet (19).
Sometimes the occurrence of the constipation is severe and may require medical attention. A person with the history of chronic constipation can experience the worst symptoms.
There is the association between the chronic fatigue experience and the intake of the Paleo diet (20).
The Paleo diet is different from the normal diet due to the low content of the carbohydrate. Our body is inclined to burn the carbohydrate to produce energy than fat due to this it can create fatigue.
The Intake of the low carbohydrate diet is associated with the occurrence of the irritability in the individuals. Paleo diet being low in the carbohydrate causes the irritation in the human body (21).
5. Bone Health
Intake of the Paleo diet causes the deficiency of the calcium and vitamin D in the blood. This can result in serious problems life bone fracture (22).
Although the notion of the low calcium and vitamin D is highly debated among the nutritional.
6. Kidney Disease
The intake of the protein and fat is far greater than the daily recommended doses. This can make the body porn to the kidney disease (23).
Further, the high uric acid due to the consumption of the meat can cause the adverse effect in the kidney health.
7. Heart Disease
Intake of the Paleo diet is associated with the occurrence of Heart diseases. This is due to the relatively higher amount of the protein and fat in the Paleo diet (24).
Further, the high cholesterol resulting from the intake of excess animal fat can be detrimental to the human health.
Recent researchers are pointing out the association of cancer and the intake of the Paleo diet (25).
Although gluts of research point out the reduction in the occurrence of cancer by the intake of the Paleo diet.
9. High Cholesterol
Intake of the Paleo diet is associated with the increase in LDL cholesterol, which is often, refers to as the bad cholesterol in the blood which can create several health effects (26).
Often the low carbohydrate is associated with the hypothyroidism. Paleo diet is virtually low in the carbohydrate, which can accelerate the occurrence (27).
Paleo diet can be considered as the double edge sword for the thyroid health.