THE PRIMAL PLAN
Ashleigh L. Saldana
Nutrition Consultant
Higher Protein Intake
The average western diet is made up of only 15% total calories from protein. The average huter-gatherer diet is 19%-35% protein. Meat, seafood, and other animal products are the staples of modern Paleo diets.
Proteins are part of every cell, tissue, and organ in our bodies. Since these proteins are constantly being broken down, they need to be replaced. Protein is digested into amino acids and are used to replace the ones that need to be. If you aren’t consuming enough protein, your body will begin to break down muscle in order to fulfill its requirement. In order to build or maintain a lean body, athletes must consume an adequate amount of protein. The more active you are, the more your body requires. It can be found in meat, poultry, fish, legumes, tofu, eggs, nuts, seeds, and milk products. Proteins are made up of 20 different amino acids, the ones that cannot be found in our body are called essential amino acids. Protein sources are labeled by how many essential amino acids they provide.
Lower Carbohydrate Intake and Lower Glycemic Index
Non-starchy fresh fruits and vegetables are the main source of carbohydrates and account for 35%-45% of daily calories.. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
The pancreas produces insulin, a hormone that allows glucose to enter cells to be used as fuel. When too many processed carbohydrates are eaten, the cells sensitivity to insulin decreases. This causes the pancreas to secrete more insulin that normal to get glucose inside of the cell. This process is known as insulin resistance, and causes a condition called Hyperinsulinemia. Health issues like type II diabetes, coronary heart disease, depression, Alzheimer’s, hypertension, osteoporosis, and obesity have all been scientifically linked to diets high in processed carbohydrates.
Higher Fiber Intake
Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
Although it is categorized as a complex carbohydrate, fiber does not act like the other two forms of carbs. Whole grains and most fruits and vegetables are rich in fiber especially dark, leafy greens and orange colored fruits and vegetables. Whole grains are not processed as fully as the flours used to make foods that fall into the simple carbohydrates; the refinement process of white flours removes fiber. Since your body can't completely digest fiber, it can't be broken down into sugar. Fiber can help regulate blood glucose levels, lower cholesterol, and promote regular digestion.
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Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats
It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies show that saturated fats have little or no adverse effects upon cardiovascular disease risk.
Higher Potassium and Lower Sodium Intake
​Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium, and Stone Age bodies were adapted to this ratio. Potassium is necessary for the heart, kidneys, and other organs to work properly. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium. Today, the average American consumes about twice as much sodium as potassium.
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Why Paleo?
Below are the seven fundamental characteristics of hunter-gatherer diets that help optimize health, minimize risk of chronic disease, and lose weight.
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Net Dietary Alkaline Load that Balances Dietary Acid
After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
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Higher Intake of Vitamins, Minerals, Antioxidants, and Plant Phytochemicals
Whole grains are not a good substitute for grass produced or free ranging meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body.