So, here it is: the good, the bad, and, yes, even the ugly.
By Kayla Keegan, Redbook
Ketogenic diets are currently having a major moment. The only problem? There are plenty of conflicting "facts" out there about its benefits, which claim everything from better gut health to improving seasonal allergies. You'd think eating more veggies, cutting out processed foods, and packing more protein into your meals wouldn't be so bad, but there are definitely some things you should know before going Paleo.
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The emphasis on meat could be harmful.
One of the cornerstones of the plan is increasing protein intake to switch your body's primary fat burning method from glycolysis to ketosis (a.k.a. using fat, instead of carbs, for fuel), but some experts are now saying that this approach might just backfire on some Paleo dieters. In fact, recent studies have shown that eating a mere two ounce portion of some meats, like bacon, every day can increase the chance of colorectal cancer by as much as 18 percent. But beyond the type of meat consumed, the more important risk for Paleo dieters is the quality of their meat, says David Perlmutter, M.D., F.A.C.N., author of Brain Maker. "Most of the meats out there have been fed grain. These are going to increase bodily inflammation because of excessive amounts of omega-6 fatty acids found in them." Luckily, though, Dr. Perlmutter says red meat lovers no longer have to worry about the saturated fat problem, as new studies have shown that there's no real link between dietary saturated fat and heart disease, despite the age-old belief. Still, if you're more of a steak kind of gal, Dr. Pelmutter says switching it up with organic wild fish is still crucial because of their mighty omega-3 fatty acids, which help lower the risk of coronary heart disease, keep your LDL cholesterol levels in check, and reduce inflammation.
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You're cutting out an important (and delish!) food category.
Because the Paleo diet is lower in carbs due to the heavy protein focus, you're no longer reaping some very valuable health benefits wholesome grains offer. While the diet does encourage eating low-glycemic index carbs—such as carrots, apples, and sweet potatoes—Dr. Perlmutter says that sometimes when Paleo-ers cut out carbs they are unknowingly missing out on foods rich in prebiotic fiber, like raw wheat bran, oats and wheat flour, for example, which keep gut bacteria in-check and reduce inflammation. Plus, some studies suggest diets high in fiber from veggies and cereal can significantly lower the risk of coronary heart disease (which increases as you get older).
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It's not necessarily the best diet for 30- and 40-somethings.
By cutting out carbs, you're not just missing out on better gut health and a decrease in disease risks. If you're older, it can also mess up your body's build. As you age, you need all 225-325 grams of carbs recommended every day so you don't lose muscle, says Hackett. "If you exclude certain carbohydrates and don't get enough protein in your diet, your body will start breaking down protein for energy instead and may compromise muscle repair or maintenance, which is especially harmful to the older among us since we're also losing muscle as we age."
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It could affect your sleep.
Here's another reason you should rethink trying to get rid of a bunch of carbs: nixing them can take a toll on your zzz's, too. In short, carbs have been proven in many studies to help you sleep better because they release the amino acid tryptophan into the brain, which is then used to make serotonin, a chemical that boosts happiness and relaxation. So, if you're not replacing those whole grains with foods naturally high in tryptophan (like bananas, figs, and turkey), taking them completely out of the equation could affect those always-important sleep and possibly make you feel more sluggish.
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No processed foods...means no processed foods.
What is and isn't Paleo seems to be always a topic of debate, but one thing's definitely for sure: Despite what the labels may say, chances are those "Paleo" granola bars, ice cream cartons, and boxed "crackers" are not actually part of the plan."What's happening is that Paleo is becoming a fad," says Hackett. "Now there are Paleo wraps and protein bars, and those are processed, even though the Paleo diet is all about not consuming processed foods." We know it's so much easier to just throw a bar in your purse and go, but Hackett insists that this is simply not part of the plan.
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You could be increasing your chances of diabetes.
Keyword: could. Swearing off candy bars, sugary soda, and processed foods is definitely a step in the right direction, but research suggests that some of the food groups that the Paleo diet excludes—namely, legumes—are key to controlling your glycemic index by keeping your blood glucose levels in the target range of 70-130 mg/dl. How? Chickpeas, lentils, and beans are loaded with fiber, which in addition to keeping your glucose levels in check have also been shown to help regulate your blood pressure and indirectly lower your chances of type 2 diabetes. "Assuming the legumes haven't been treated with any harmful herbicides, they are really important in terms of their protein source."
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The lack of dairy in the diet is NBD.
To dairy or not to dairy has triggered quite a few heated discussions in the Paleo community. Well, here's the answer: even though many dairy products contain lots of calcium, vitamin D, and protein, it turns out that taking lactose out of the equation isn't a huge problem. Dark leafy greens such as spinach, arugula, and kale are also great sources of calcium, says Hackett. On top of that, they contain essential vitamin B-9, that, when paired with vitamin B-6 in fruits, can keep blood levels of homocysteine—i.e., an amino acid often produced when consuming meat—down and lower the risk of heart disease.
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It can be pretty pricey.
If you're a strict believer in the completely organic aspect of the Paleo diet, the plan can really affect your budget—and we mean really. A 2015 study that surveyed over 100 product pairings found that, on average, organic foods were a whopping 47 percent more expensive than regular ones, with some costing as much as 303 percent more (namely, organic zucchini and squash). Of course, the idea of eating all-organic is a great goal and something to strive for, but the truth is making it work with your budget may be more difficult than you think, though not impossible. Local farmers markets or Trader Joes's, Wegman's, Costco, and Sprouts Farmers Markets can help offset the costs, which a recent survey has shown offer some of the best prices for everything organic from the meat counter to the produce section.
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It can make you feel low on energy.
If this post is already making you reconsider the amount of carbs in your diet, there's one more reason to add them back in: avoiding all those body-boosting whole grains could lead to a serious lack of energy. Those on the Paleo diet often deal with a little something called the "low carb flu," which makes you feel tired, irritable, and light-headed, and can even give you headaches and muscle cramps, says the Mayo Clinic. A.k.a., not the most enjoyable experience.
See more at: Redbook
See more at: Redbook
