The Paleo Vegan Diet

By Jessica Swartz April 24, 2023 28 mins read 90 Views

Paleo is a diet that focuses on eating foods our ancestors would have eaten, like lean meats and fish, fruits and vegetables, while avoiding grains, legumes seed oils, sugars, and processed foods. Veganism excludes any animal products such as meat, dairy and eggs.

Paleo and vegan diets may not seem similar to many health-conscious people, but they can be modified for vegetarians, vegans and other plant-based diet followers.

We believe that Paleo and Vegan Diets share more similarities than you may think. Whole food diets emphasize eating whole, minimally-processed foods and avoiding foods that are manufactured or refined and contain additives and preservatives.

There are many similarities between the Vegan and Paleo diets. Both agree on a number of characteristics that make up a healthy diet.

Eat Lots Of Plants

The more colors you have, the better. This is a good source of phytonutrients that protect against many diseases.

Select Naturally Occurring Fatty Acids

It is important to include good fats such as olive oil, avocados, nuts, seeds, and other healthy fats. Eating enough fats from natural sources (both animal and plant) helps prevent vitamin deficiencies and supports nutrient absorption.

Eat Protein.

A sufficient protein intake is essential for healthy aging and for muscle synthesis.

Avoid processed foods

The best diet is one that contains little refined sugar, flour or processed carbohydrates.

Source Responsibly

Choose local foods that are low in hormones, antibiotics, and pesticides. No additives, preservatives or dyes.

Guidelines to follow when planning a vegan diet that includes whole foods:

Focus on whole plant-based food: Include fruits, vegetables and nuts in your diet. This will ensure you get all the nutrients that you need. Whole grains and legumes are also good choices when prepared properly. Read on for more information on whole grains and Paleo Diet.
Select minimally processed food: Choose foods which are minimally refined and processed.
Eat enough protein. Include plant-based foods that are high in protein to get all of the essential amino acids.
Consume healthy fats. Healthy fats are essential for brain function, heart health and overall wellbeing.
Be aware of nutritional deficiencies: Be sure to pay attention to the nutrients you consume and take supplements if needed, particularly for those that are hard to get on a vegan-friendly diet such as iron, vitamin B12 and omega-3 fatty acid.
Seek advice from a professional: Speak to a professional who is knowledgeable about plant-based diets in order to make sure that your vegan diet includes all the foods you need.

Order your vegan meals from our menu.

Benefits Of A Paleo Vegan Diet

All the foods that are part of a Paleo Vegan diet have many health benefits.

Fruits and vegetables contain a variety of nutrients including vitamin C, vitamin B, potassium, dietary fibre, and folic acid. A variety of fruits, vegetables and grains will give you a wide range of nutrition benefits.

Both seeds and nuts contain a lot of protein and fiber. The seeds are a good source of calcium, iron, magnesium and phosphorus.

Sugars addedspan size="font weight: 400 ;">, are found in many processed foods and can lead to chronic diseases such as type 2 diabetes. They may also increase your risk for heart disease. A Paleo vegan lifestyle eliminates processed sugars

Paleo vegan diets are low in simple carbs, but they provide high-quality fuel. Two types of carbohydrates provide different fuels. Complex carbohydrates found in vegetables, whole grains, legumes and nuts provide energy for a longer period of time. Simple carbohydrates found in processed foods quickly convert to sugar in the body.

Concerns with a Paleo Vegan diet

A Paleo vegan diet is not for everyone. Before making the switch, there are a few things to think about.

Low in Omega-3 Fatty acids

Omega-3 fats play a vital role in the body. Fish is a good source of omega-3 fatty acids on a Paleo-style diet. Other good sources of Omega-3s are flaxseed, chia, and walnuts. Supplementation may be needed due to the lower conversion rates.

Less Nutrient Options

Whole grains and legumes are not included in a Paleo Vegan diet. However, you can choose to include these foods if you adopt a "whole food" approach. Whole grains like brown rice or barley are rich in fiber and B vitamins. These nutrients are found in fruits, vegetables, seeds, nuts and nuts. Some nutrients, like vitamin B12, are only found in animal products and supplementation is necessary. You can choose to get your protein from another food if you follow a Paleo-vegan diet.

Paleo Vegan Protein

As it is essential for the building of organs, tissues, muscles and bones, protein is an important part of your diet.

Beans and lentils are traditionally vegan sources of protein. The Paleo vegan lifestyle would technically exclude legumes from the diet.

Paleo Vegan Protein Options Might Include:

All Local and seasonal Vegetables and fruits

Chia seeds, hemp seeds, and flaxseeds
Avocado
Sweet potatoes and non-starchy roots vegetables
Raw Chocolate
Fermented foods like sauerkraut
Mushrooms like shitakes, Portobellos, Maitakes, Quorns (fungi - avoid if you are candida prone), and raw spirulina
Nuts and seeds Moderation
Nut Butters and Milks

Additions

Pastured Eggs (possibly?)
Raw or grass-fed Dairy
Ancient grains Moderate portions
Traditional beans and buckwheat

What about Supplementation?

Supplementation is still a good idea, even if you follow a Paleo-style diet. Vitamin B12, along with other minerals such as iron and calcium, is commonly lacking in vegan diets. Paleo vegans may lack good omega-3 sources. Algal oil, derived from algae, improves blood lipids while increasing blood levels of EPA.

You can easily modify your Paleo Vegan diet to suit your own personal preferences and needs.

Can you be a Paleo Vegan

It may sound like an oxymoron but a Paleo Vegan Diet is possible. Paleo Veganism is not an easy thing to do. A well-designed Paleo Vegan meal plan requires planning and attention in order to get all the essential nutrients from vegan sources. Paleo Vegan diets can be tailored to meet your individual goals and needs, while being mindful of the food that you consume. It is important to pay attention to your body, understand how to fuel it and educate yourself about what your body requires for optimal health.

By: Michal Ofer
Title: The Paleo Vegan Diet
Sourced From: www.petesrealfood.com/blogs/blog/the-paleo-vegan-diet
Published Date: Mon, 24 Apr 2023 12:04:18 +0000

Frequently Asked Questions

What happens in Week 1 of the paleo-diet?

Exploring the paleo diet doesn't have to be confusing. The first week of this plan will help you prepare your body for the lifestyle and new foods.

To get the best out of the paleo diet, detox and preparation is key.

Avoid processed foods and artificial ingredient whenever possible. Instead, eat high-fiber fruits, vegetables, and reduce your carbohydrate intake.

To detox your body efficiently, make sure you have adequate water intake throughout the day.

You may experience withdrawal symptoms such as headaches or energy loss. This is normal. However, if you have severe symptoms, consult your doctor.

Include physical activity in your daily routines. For example, you can walk briskly each morning and evening or join a class such as yoga or aerobics. This will help you lose weight and improve your digestion. It also helps to maintain your overall health.

You can also take this time to consider food intolerances and food sensitivities. To expand your nutrition knowledge, try out new nutritious foods like kale, quinoa or coconut oil.

What are 3 foods you can eat on the Paleo diet?

Rejuvenating your dietary habits is simple with a Paleo diet. It involves eating mostly whole, unprocessed foods, which were available to our ancestors during Paleolithic times - such grass-fed meats and fish, as well as fruits and vegetables. This ancestral plan allows you to enjoy three delicious and nutritious meals:

Savory Grass Fed Beef - Cuts of 100% grass fed beef are a good source of protein that can be enjoyed in many different ways. There are many ways grass-fed beef can be made delicious, including burgers and stews.
Satisfying Salmon: Not only does salmon provide essential omega-3 fatty acids, but it's also delicious when grilled or poached. You can even dress it up with freshly harvested herbs for a gourmet flavour twist.
Avocados with Fibre: Avocados are a great source of monounsaturated fat, which is good for your heart. They're also rich in fibre. For a quick smoothie, you can either eat half of an avocado in salads or blend them into a blender.

Can you drink coffee on paleo?

You can still enjoy coffee even if you are on a paleo diet. It is possible to include coffee in your healthy paleo diet, even though its origin is not related to the hunter–gatherer lifestyle.

You can add coffee to any meal, even if you do not use sweeteners or dairy. This is great news, as caffeine has many health advantages, including increased physical performance and mental alertness, as well reduced risk of certain diseases, such Parkinson's disease and type-2 diabetes.

People on the paleo diet don't have coffee to avoid. Your daily cup of coffee can be enjoyed without sugar and with nut milk such as almond, cashew, or coconut milk. Have fun experimenting with different flavours from various regions around the world!

Coffee can be enjoyed in moderation and still adhere to the Primal eating plan. Get out there and explore all the tasty goodness that freshly brewed coffee offers!

Statistics

Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
(9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)
One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)

External Links

How To

How can I tell if the paleo diet works for me?

Are you unsure if the paleo diet is right for you? Trying to assess if what you're doing is translating into results? Measurements and attention are the key to finding out.

Start by accessing your progress with baseline assessments, taking measurements such as body fat inches, weight, cardio levels, etc. Then use these individual metrics to compare over time with how your body is developing and changing - this way, you know what's working for you and what might need to be changed.

You should not only measure your body but also take time to assess how you feel emotionally and physically. Note any changes from before or during starting the diet - it's common for individuals trying out a new approach like the paleo diet to feel a surge of energy or even see the weight drop off quite quickly. You may not be able to notice subtle changes in your body and get important feedback on whether you should continue with the diet.

Talking to trusted professionals like nutritionists and personal trainers can help you get an objective view of your current situation with regard to your health goals.