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PALEO

This section outlines the key research findings surrounding the paleo diet. The paleo diet is difficult to define because there are so many different forms, but it basically: 

  • excludes all forms of processed foods including wheat, grain and dairy products

  • encourages reliance on natural meat products, fruits, vegetables, nuts, seeds and legumes.

 

KEY RESEARCH FINDINGS

There are conflicting results regarding whether or not the Paleo diet causes weight loss. Some studies report reductions in body weight (a) and waist circumference (c). However, there are also studies that report no significant change in body weight (b). 

 

There are also conflicting results regarding whether or not the Paleo diet enhances diabetes-related health, with some studies showing reduced glycated haemoglobin (d) and enhanced insulin sensitivity (e) (both indicating improved diabetes-related health). However, there are also studies that report no significant change in insulin or glucose levels, indicating no effect on diabetes-related health.

 

There is some evidence that the paleo diet may improve heart-related health with improvements in  blood lipid profile (h) and reduced blood pressure (i).

 

Interestingly, the diet has also been reported to result in increased feelings of fullness (j), which might indicate that it is relatively easy to adhere to. However, it is also noted as showing poor adherence (k). This poor adherence may explain the conflicting results in weight loss and diabetes-related health. 

 

 

REFERENCES

a. The paleo diet has been associated with reduced body weight

  • Osterdahl M, Kocturk T, Koochek A, Wandell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. Eur J Clin Nutr 2008;62:682–85. 

  • Jönsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross- over pilot study. Cardiovasc Diabetol 2009;8:35. 

  • Boers I, Muskiet FA, Berkelaar E, et al. Favourable effects of consuming a Palaeolithic- type diet on characteristics of the metabolic syndrome: A randomized controlled pilot-study. Lipids Health Dis 2014;13:160. 

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

 

b. The paleo diet has been associated with no significant difference in body weight

  • Lindeberg S, Jonsson T, Granfeldt Y, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 2007;50:1795–807. 

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

 

c. The paleo diet has been associated with reduced waste circumference

  • Lindeberg S, Jonsson T, Granfeldt Y, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 2007;50:1795–807. 

  • Jönsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross- over pilot study. Cardiovasc Diabetol 2009;8:35. 

 

d. The paleo diet has been associated with reduced glycated hemaglobin levels

  • Jönsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross- over pilot study. Cardiovasc Diabetol 2009;8:35.

 

e. The paleo diet has been associated with enhanced insulin sensitivity

  • Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr 2009;63:947–55. 

 

f. The paleo diet has been associated with no significant change in insulin levels

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

  • Bligh HF, Godsland IF, Frost G, et al. Plant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: An acute-effects randomised study. Br J Nutr 2015;113:574–84. 

 

g. The paleo diet has been associated with no significant change in glucose levels

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

  • Bligh HF, Godsland IF, Frost G, et al. Plant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: An acute-effects randomised study. Br J Nutr 2015;113:574–84. 

 

h. The paleo diet has been associated with improved blood lipid profile

  • Jönsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross- over pilot study. Cardiovasc Diabetol 2009;8:35 

  • Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr 2009;63:947–55. 

  • Boers I, Muskiet FA, Berkelaar E, et al. Favourable effects of consuming a Palaeolithic- type diet on characteristics of the metabolic syndrome: A randomized controlled pilot-study. Lipids Health Dis 2014;13:160. 

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

 

i. The paleo diet has been associated with reduced blood pressure

  • Osterdahl M, Kocturk T, Koochek A, Wandell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. Eur J Clin Nutr 2008;62:682–85. 

  • Jönsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross- over pilot study. Cardiovasc Diabetol 2009;8:35.

  • Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr 2009;63:947–55. 

  • Boers I, Muskiet FA, Berkelaar E, et al. Favourable effects of consuming a Palaeolithic- type diet on characteristics of the metabolic syndrome: A randomized controlled pilot-study. Lipids Health Dis 2014;13:160. 

  • Mellberg C, Sandberg S, Ryberg M, et al. Long- term effects of a Palaeolithic-type diet in obese postmenopausal women: A 2-year randomized trial. Eur J Clin Nutr 2014;68:350–57. 

 

j. The paleo diet has been associated with increased feelings of fullness

  • Jönsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutr J 2013;12:105. 

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k. The paleo diet has been associated with poor adherence

  • Jönsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutr J 2013;12:105. 

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