She Strengthens

Embracing the Past: Can the Paleo Diet Help Manage Diabetes?

Taking a Step Back in Time

The Paleo diet takes us back 2.5 million years, to an era when our ancestors survived on whatever they could forage, fish, or hunt. This ancient eating plan eliminates grains, sugar, and processed foods, making it a low-carb, low-glycemic diet. But is it a suitable choice for people living with diabetes?

Weighing the Pros and Cons

While some studies suggest that the Paleo diet can improve blood sugar, insulin sensitivity, blood pressure, and cholesterol, these findings are based on small, short-term research. The long-term effects of this diet on diabetes management remain unknown. Moreover, designing a Paleo diet that is both healthy and sustainable can be challenging.

Benefits for Diabetes Management

A diet high in carbs, fat, processed foods, and sugar is linked to chronic conditions like obesity, heart disease, and diabetes. By cutting out these unhealthy food groups, the Paleo diet may help counter these health concerns. Research has shown that a low-carb Paleo approach can improve blood pressure, blood sugar levels, insulin sensitivity, and cholesterol in people with type 2 diabetes.

Downsides of the Paleo Diet

This eating pattern is only as good as its design. A Paleo diet heavy in saturated fats from burgers and ribs can harm heart health. Moreover, cutting out entire food groups like whole grains, dairy, and legumes can lead to nutrient deficiencies. The restrictive nature of the Paleo diet can also make it difficult to follow.

Paleo-Friendly Foods

To make the most of the Paleo diet, focus on foods like fruits, vegetables, nuts, seeds, lean meats, fish, and oils from nuts and fruit. Aim for a balance of 35% energy from fats, 35% from carbs, and 30% from proteins.

Uncertainty and Confusion

The Paleo diet’s emphasis on ancient foods can be confusing, as many modern fruits and vegetables differ from their ancestral counterparts. Even experts disagree on the specific ingredients of a true Paleo diet.

The Bottom Line

In theory, the Paleo diet’s low glycemic index makes it appealing for diabetes management. However, larger, longer studies are needed to fully understand its effects. The best eating plan is one that is sustainable and balanced, rather than overly restrictive. If you’re considering the Paleo diet, consult with your doctor to ensure you’re getting all the necessary nutrients.