How to get the essential calcium from paleo diet
The typical Paleo diet is sometimes singled out for being more at risk for calcium and vitamin D deficiency, essential for bone health. Therefore, the correct approach to calcium balance in this type of diet is necessary.
On the other hand, vitamin D is often overlooked for bone health, but it can be an essential indicator of bone mineral density, especially in women with low levels.
One of the benefits of a paleo diet is that it naturally supports ideal ratios of other essential micronutrients required for maximum calcium absorption and retention.
In this way, it is always essential to ensure that the diet of a Paleolithic diet contains enough calcium, in particular by consuming: certain fish with their skin and bones (sardines, salmon, mackerel, anchovies); spinach; kale; green cabbage; turnip greens; broccoli; Brussels sprouts; tahini (sesame cream)
Benefits of sodium from paleo diet
Sodium intake plays a crucial role in calcium retention. Both minerals share some of the same transport systems in the kidneys. Diets high in sodium, often derived from processed foods, lead to greater sodium intake and, therefore, calcium excretion. In reality, the potassium to sodium ratio is crucial for calcium retention.
So, focusing on vegetables, fruits, nuts, legumes, fish, and seafood, which are naturally much higher in potassium and lower in sodium, will help the body retain calcium more efficiently.
Benefits of Vitamin k
Additionally, vitamin K (a fat-soluble vitamin) works in sync with other fat-soluble vitamins like D to maintain a healthy calcium balance. Low vitamin K levels can predispose to decreased bone density, fractures, and increased vascular calcification.
Does paleo diet have an anti-inflammatory effect?
The paleo diet is considered an anti-inflammatory diet as it aims to eliminate sugar, legumes, dairy products, grains, and refined vegetable oils like corn and soybean oil. Overall, the paleo diet aims to eliminate processed foods from the diet that are linked to inflammation.
Does the paleo diet have any effect on acne-prone skin?
From the research and description of the paleo diet, the foods that are not allowed during this type of diet are some of the same trigger foods that cause acne.
This diet can benefit acne since foods such as sugar, dairy products, and refined grains are prohibited in the paleo diet.
Does paleo diet influence health diseases?
This controversial diet advocates eating limited meat, vegetables, nuts, and fruits and excludes cereals, legumes, dairy products, salt, refined sugar, and processed oils.
High levels of trimethylamine oxide produced in the gut are associated with an increased risk of heart disease. People who follow the paleo diet might have twice the levels of a critical blood biomarker closely linked to heart disease.
With the growing popularity of the paleo diet, it was essential to understand the impact it could have on overall health. Many proponents of the paleo diet claim the diet benefits gut health, but research suggests that when it comes to the production of trimethylamine oxide in the gut, this diet may have a negative impact on cardiac health
The other negative effects of paleo diet
Lack of whole grains in diet
The lack of whole grains was associated with the level of trimethylamine oxide, which may link to the reduced risks of cardiovascular disease seen in populations with high consumption of whole grains. The reason trimethylamine oxide was so high in people following a paleo diet appeared to be the lack of whole grains in their diet.
Higher amount of red meat
Additionally, the Paleo diet includes larger servings per day of red meat, which provides the precursor compounds to produce trimethylamine oxide. Paleo followers consume too high a level of saturated fat than recommended, which is worrying.
Lower beneficial bacterial species
The researchers also found that populations of beneficial bacterial species were lower in groups of Paleolithic diet participants, associated with reduced carbohydrate intake, which may have implications for other long-term chronic diseases.
higher concentrations of trimethylamine oxide producing bacteria
The paleo diet excludes all grains. We know that whole grains are a fantastic source of resistant starch and many other fermentable fibers as pectin, cellulose, hemicellulose, maltodextrins, vital for our healthy gut microbiome. Because trimethylamine oxide is produced in the gut, a lack of whole grains could alter bacteria populations enough to allow for higher production of this compound.
Does paleo diet help weight gain?
The paleo diet can be dangerous. It can increase weight gain and reduce muscle mass gain. Because following a low-carb, high-fat diet for eight weeks can lead to rapid weight gain known as yoyo effect and health complications.
Why we follow the paleo diet?
The hype around these diets promotes weight loss and leads more people to try fad diets backed by insufficient evidence.
Many forms of the popular paleo diet is not recommended, especially for people who are already overweight and leading a sedentary lifestyle with little physical activity.
In people with prediabetes or diabetes, a low-carb, low-fat diet could be hazardous. Low-carb, high-fat diets are becoming increasingly popular, but there’s no scientific evidence that these diets work. In addition, if you put an inactive person on this type of diet, that person will gain weight.
When to avoid and quit paleo diet
You should be very careful with fad diets, stop dieting as soon as you notice any troubles, always seek professional advice for weight management and aim for diets. They are supported by scientific evidence.
High-fat, low-carb foods would result in weight gain, worsened glucose intolerance, and elevated insulin levels for people with prediabetes.
According to the studies, a person of 100 kilograms who practices this diet can have a weight gain of 15 kilograms in two months. This level of weight gain increases blood pressure, the risk of anxiety and depression, and can cause bone problems and arthritis.
So, for someone already overweight, this diet would only raise blood sugar and insulin levels further and could predispose them to diabetes.
Does paleo diet help gain muscle mass
Several specialists show that a Paleolithic diet model can be adapted in the context of sport or a person’s desire to gain weight or gain muscle mass.
As with all diets, the paleo diet is about being healthy and fueling the body with balanced nutrition and essential vitamins and minerals.
Thus, according to health professionals, it all comes down to giving the body the three main macronutrients it needs daily: Proteins, Lipids (healthy fats), Carbohydrates (vegetables, fruits, starches)
Does paleo diet has effects on the intestinal microbiota?
Diets such as the ketogenic, paleo, or Atkins diet focus on meals high in fat and protein, often low in carbs. This mixture may also be of interest to “Clostridioides difficile” bacteria.
Researchers report that a diet high in protein and fat increases the odds of contracting a fatal C. difficile infection compared to a standard diet. Their results also suggest that a balanced diet rich in good carbohydrates protects against disease.
It is essential to realize that hundreds of thousands of people are diagnosed with “C. difficile” infection each year, and some die.
The researchers caution that their study is preliminary and that more research is needed to establish a link between diets and infections in humans. They also explain that people who have followed the different extreme diets do not all react the same way but that this paleo diet generally affects the intestinal microbiome and promotes the proliferation of “C. difficile.”