Common Myths and Misperceptions
Probably one of the most common misconceptions about the paleo diet is that it is heavily meat-based – a ribeye garnished with a bit of broccoli, if you will. The word, “paleo” may have misfired as a branding strategy – likely bringing to mind images of cavemen gorging on that day’s hunt. But at their core, paleo or ancestral diets were designed to mimic the food that allowed for human evolution. Which, as it turns out, involved an ENORMOUS amount of fiber and vegetables, and relatively modest intake of wild-caught protein.
A common assumption about plant-based diets is that they are automatically healthy. The idea of veganism may bring to mind alfalfa sprouts and health-food stores, but the reality is that simply eliminating meat does not a healthy diet make. Technically, all of these foods are plant-based: chips, pasta, margarine.. even soda is vegan! While lowering meat consumption can be a move towards a healthy lifestyle, it is not sufficient to guarantee health. The key to success on a plant-based diet is prioritizing nutrient-density: a rainbow of foods, sourced from the outer aisles of your grocery store (or better yet, your farmer’s market!) will be a great place to start.
How NOT to do a Plant Based Diet
Individuals who follow a plant-based or vegan diet are often deficient in vitamin B12. B12 is critical for a number of biological processes (important things like DNA formation, nerve development, and new blood cells!) but is only found naturally in animal products. Most people who limit meat consumption will need to take vitamin B12 supplements.
A plant-based diet is also typically low in iron, calcium, zinc, protein, and possibly choline, and it is important for individuals on this diet to get regular blood tests to monitor these levels.
Additionally, the higher carbohydrate levels of a plant-based diet may make balancing blood sugar more difficult. While fruits are rich in vitamins and fiber, they also contain simple sugars that can spike blood glucose levels. Helpful strategies might include pairing fruit with protein and fat (such as nut butter) to slow sugar absorption, or spacing out smaller meals throughout the day.
Paleo Problems
We briefly touched on the most common misconception associated with the Paleo diet—assuming that it is heavily meat-based. Unfortunately, many people who adopt a paleo diet will “follow the rules” of paleo, excluding all of the “no foods,” but paying little attention to the recommendations regarding food balance and important nutrients to include.
One area of concern, splashed about headlines in recent years, is the potential correlation between red meat consumption and increased risk of cancer, heart disease, and diabetes. However, most studies cited have shown that these risks only stem from high consumption of processed red meat – and a moderate consumption of red meat did not significantly increase mortality risk.
Additionally, the studies linking red meat consumption to cancer avoid mentioning a very important caveat: this correlation completely disappears when consuming chlorophyll (a substance found in green vegetables) in a meal that contains red meat. This is just one of many reasons that an ancestral diet should be heavily comprised of vegetables!
Another issue with most studies linking red meat to chronic disease is that they failed to take into account confounding factors in diet and lifestyle. The often-cited study on red meat and mortality tracked over 100,000 individuals for over 24 years. Given that red meat and saturated fat were vilified as “unhealthy” starting in the 1950’s, frequent meat eaters were more likely to engage in other unhealthy behaviors, creating a false correlation between red meat and chronic diseases. There is an enormous difference between enjoying a few slices of grass-fed ribeye on top of a kale salad, and indulging in a fast-food combo meal that includes fries and a milkshake, and recent research has done a poor job of distinguishing between “healthy omnivores” and “SAD omnivores” (Standard American Diet) in order to accurately compare these dietary patterns to veganism or vegetarianism.
Simple Takeaways
In summary, a diet rich in vegetables (and their fiber and array of phytonutrients) is unquestionably the key to good health. A modest amount of high-quality animal protein may also be a part of a healthy diet, and individuals who choose to avoid meat will want to work with their practitioner on targeted supplementation.