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Paleo Diet
Falyn E. Christensen
Nutrition, Kirkwood Community College
BIO 151: Nutrition
Alicia Aguiar
October 4, 2023
Paleo Diet
The paleo diet stems from what was eaten during the Stone Age. The
food consumed back then was unprocessed mainly meats and nuts.
Today's version of the paleo diet excludes certain food groups that play
a huge part in our body’s normal function. A person's daily meals on a
paleo diet would include 30% carbs, 40% fat, and 30% protein (Aravind
et al. 319). Paleo foods include fresh vegetables, fruits, lean meats,
poultry, eggs, tofu, nuts, and seeds. The foods a person on the paleo
diet would be restricted from are cereals, grains, legumes, and dairy
(Obert et al. 2). A reason that these certain food groups are excluded is
that they are thought to lead to certain diseases as they were brought
on by farming (Mayo Clinic 2022). According to Mayo Clinic 2022, these
diet changes brought on by farming caused an increase in diseases as
our bodies were outpaced by these food groups and simply couldn’t
adapt. A person on a paleo diet doesn't need to count calories but has
to eat specific foods in the diet plan. The paleo diet comes with lots of
self-discipline as you do not report to anybody but rather do it on your
own. This is why educating yourself on the diet is so important as you
need to know what food is encouraged and what food groups you need
to make up due to the restrictions of a certain diet. Counting
macronutrients is more common in paleo diets rather than counting
calories (Lifesum, 2018). The paleo diet does have scientific claims
behind the results. In a scientific study, participants ate a paleo diet for
10 days. Significantly reduced numbers in triglycerides, LDL, VLDL,
total cholesterol, insulin, DBP, and mean arterial pressure (Aravind et
al. 319). In another study, after 21 days of participants on the paleo
diet, significant decreases in mean weight and waist circumference
were observed. The conclusion was the paleo diet was effective in
producing some weight loss
(Aravind et al. 319). The paleo diet also
has scientific research backing it up that not only helps weight loss but
also improves glucose sensitivities. In a research study, people with
type 2 diabetes were assigned by a randomized selection to either
follow a paleo or Mediterranean diet for 12 weeks. The results showed
that the diabetic participants on a paleo diet had a greater percentage
of reduction in AUC for glucose compared to the Mediterranean diet
(Aravind et al. 319). Although all of these facts lead to a healthy state,
the paleo diet participants had side effects like headaches, weakness,
and diarrhea (Obert et al. 3). Obert also argued that because of the
removal of dairy products in the diet, this could lead to a state of
inadequate intake of calcium leading to bone density issues if the diet
is used as a long term plan. (3) Therefore I would say these claims do
not promote a healthier state.
The meal plan I have decided to choose that is within the paleo diet
guidelines is for breakfast I will have an omelet with spinach and
tomatoes in it. I
will also have 2 pieces of bacon and 1 kiwi. For lunch,
I will have buffalo chicken wrapped in lettuce. For dinner, I will have
grilled salmon with asparagus. For a snack, I will have carrot sticks.
After pulling the reports after entering my meal plan for a paleo diet,
my total calories for the day were 1,171. This is extremely off of the
recommended calorie intake for someone my age and size. I was under
the recommended daily intake of vegetables, fruits, and grains. I was
missing a diary completely as someone on a paleo diet is dairy-
restricted. The only food group I was over was protein. The paleo diet
has restrictions for any food with added sugars and is highly processed
so therefore I did not have any empty calories. My macronutrients
proportions from carbohydrates were at 22% compared to the daily
recommendations of 55%. I was under my recommended intake by
60%. For fats, my daily recommended intake is 28% and my intake for
the day was 49%. I was over my daily intake by 177%. For protein, I
was over my daily recommended intake by 328%. My daily intake is
26% and my recommended daily intake for protein is 8%. My saturated
fat intake for the day was 20% which was below the maximum daily
recommended intake of 24%. My micronutrient vitamins that were
below the daily recommended intake were vitamins A, B1, B2, B3, B6,
B12, C, D, E, and Folate. This list is all of the vitamins we are supposed
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l.i - Survey of Dairy Intolerance
Björn:
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Figure 1. Survey of dairy tolerance. Linda's results on a map of the world
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