The Paleolithic Diet, or Paleo Diet, is one that proposes a diet following the eating habits of those of the Paleolithic era.  The Paleolithic era is defined by the dictionary as a “prehistoric era beginning with the first chipped stone tools, about 75,000 years ago, and continuing until the beginning of the Mesolithic era, about 15,000 years ago” (“Paleolithic era”).  People today should eat what is hunted or gathered from nature, not processed food that is a result of agriculture and industrialization (Barnhart).  Eighty million Americans are estimated to be obese, and chronic illness such as Type 2 Diabetes is on the rise (Petrucci).  The plethora of information found throughout several sources answers the question of how the Paleo Diet will benefit one’s health by reducing the chance of diseases and chronic illnesses.  The Paleo Diet is controversial in the dieting community as problems concerning the types of foods avoided and the overall benefits of the diet have been found. As with any dietary change, it is important that a person educate themselves about the diet and deciding how it will benefit them before beginning.  There is a vast amount of evidence that supports the basics of the diet, health benefits, and experiences while following it.   

What is the Paleo Diet?  The specifics are disputed with positive comments and research regarding the benefits of this diet, opposed by others.  Beginning with the positive discussion, Dr. Loren Cordain, a well cited expert on the Paleo Diet, states that when following the diet one must adhere to foods that were available during the Paleolithic era (“The Paleo…”).  Hunters and gatherers during this era ate wild fish, grass fed meats, nuts, fruits and vegetables, omega-3 enriched eggs, and natural oils.  They did not consume processed foods, dairy, grains, or legumes.  The Paleo Diet promotes weight loss and health, prevents diseases, and enhances athletic performance (Beals).  Many cite the health benefits include reduction or reversal of chronic illness, decreases in blood pressure and glucose levels, and reduced risk of cancer (Petrucci). 

There is scientific research supporting the benefits of the Paleo Diet.  A research study od short term and a review of studies found consistent results in the practice of the Paleo Diet.   Results consist of the improved health benefits such as decreased blood pressure, improved glucose tolerance, and decreased weight (Frassetto).  “Metabolic and Physiologic Improvements from Consuming a Paleolithic, Hunter-Gatherer Type Diet” is a study led by Lynda A. Frassetto, Director for the General Clinical Research Center at the University of California.  This study used sedentary overweight adults who followed the Paleo Diet for a short period of time.  Her study concludes there are indeed reductions in blood pressure, plasma insulin levels, and cholesterol (Frassetto).  A review of other studies published in The American Journal of Clinical Nutrition researched results from 159 volunteers who followed the Paleo Diet and found weight loss, lower blood pressure, blood glucose in most of the participants (Manheimer).  Just as the results of the first study show improvement in these certain areas, the studies reviewed in this article do as well.  The results of these studies also concluded that this diet shows beneficial effects quicker than most controlled diets.  The conclusions from both the study and the review of studies coincide with the conclusions and knowledge from the self-proclaimed founder of the Paleo Diet, Loren Cordain. 

 Dr. Cordain has multiple writings on the subject of the Paleo Diet.  The Paleo Diet, The Paleo Diet for Athletes, and The Dietary Cure for Acne are just three of Cordain’s novels that have been widely acclaimed.  Throughout his works, he discusses the health benefits previously mentioned.  He states that followers of the Paleo diet eat natural, fresh, living foods such as fruits, vegetables, nuts, seeds, grass-fed meats, seafood, and fish.  Foods such as these are the foundation of the Paleo Diet.  Cordain believes that the genome of the modern population is that of its ancestors, and society is composed of “stone agers living in the space age” (“The Paleo…”).  He does believe there have been minor changes in the immune system of modern people.  However, these are only small changes in some conditions such as lactase persistence and hemoglobinopathy, a blood disease characterized by the presence of abnormal hemoglobins in the blood, but no drastic changes have been found in the human body demonstrating the current human body is able to return to this diet as the genetics of our metabolism has not changed greatly (“hemoglobinopathy”). 

Not only is there research on the lack of changes in the human genome, but Cordain also has identified changes in human epithelial cells.  Epithelial cells, as defined by Cordain, are your skin cells.  These cells are not only found on the outside of your body, but they are also found in the breast tissue.  According to “The Paleo Diet Explained, this justifies the link between breast cancer and eating processed foods, grains, dairy, and legumes.  He adds researched facts to his pieces suggesting if one follows the Paleo Diet, it will aid in the improvement in skin health and in the reduction in the appearance of acne.  He finds that acne is not seen in traditional cultures that eat fresh, non-processed foods.  Acne is often present in cultures that eat processed and high sugared foods.  This adds skin health to the list of health benefits with the Paleo Diet.  In agreement with the scientific journals, Cordain states that blood pressure is reduced and significantly lower for those on the Paleo Diet.  Hypertension, abnormally elevated arterial blood pressure, is extremely common among individuals from America’s older generations (“hypertension”).  In many Western cultures, where diets consist of fresh fruits, no salt, and no processed foods, hypertension is rare.  Certain cancers are believed to be caused by the diet, in particular epithelial cancers.  An example of an epithelial cancer is breast cancer.  Epithelial cancers were not seen prior to processed foods becoming a major staple of today’s society’s standard American diet.  The United States spends a great deal of money on health care.  If a simple alteration in diet can significantly improve health and decrease spending on health care, why not make these changes? (“The Paleo…”).  

Popular literature is skeptical of the diet.  Claudia Hammond is an author for British Broadcasting Company (BBC).  In her article Paleolithic Diet: Should we all eat like cavepeople, Hammond analyzes a Polish study conducted in 2012 and evidence from evolutionary biologists suggesting that the Paleo Diet is not a modern diet due to the amount of genetic changes, contradicting Cordain’s research and statements.  Cordain and Hammond have different views on the Western cultures’ diets.  Cordain mentions, “Western cultures’ are all healthier in several aspects.  The Western populations do not have as many diseases or chronic illnesses, and they face less issues involving epithelial cells” (“The Paleo…”).  Hammond’s research states the at least 70% of the Western population consumes food groups that cavepeople would never touch or to which they were never introduced (Hammond).  This research is stated as it is argued that cutting main food groups, such as dairy and grains, out of one’s diet is challenging to both one’s body and evolution.  Though, it has been stated that the rise in chronic illness is primarily from the inability of our bodies to process the foods we eat today.  Also, evolutionary biologists are unaware of the rate in which genes are changing in the human body.  Hammond has researched much about this diet as she is a psychologist and lecturer of health and social psychology.  As a health and social psychologist, Hammond is particularly intrigued in this diet.  She is questionable of the health effects of the Paleo Diet.  Hammond states that the Paleo Diet has the potential to be healthy as studies have shown weight is lost quicker on this diet than on a different one, but there is not enough evidence to prove that the current population should consume the same diet as the cavepeople (Hammond).  

Elizabeth Kolbert, a critically acclaimed New York Times author, has done extensive research on the Paleo Diet and is in agreement with its benefits.  In an article written for the New York Times, Kolbert discusses that after becoming well versed with the subject, she transitioned her family to the Paleo Diet.  Kolbert’s family was shocked and speechless to see the food prepared for breakfast the first morning.  Breakfast consisted of fried eggs and sausage.  She informed her children and husband that the Paleo Diet does not consist of any grains, processed foods, legumes, or dairy.  She told them to eat more sausage or eggs if they were still hungry, but no toast or hash browns.  After this slight culture shock, Kolbert and her family became accustomed to the diet.  In agreement, Kolbert and her family state that this diet is healthier due to the lack of processed foods and carbohydrates. Kolbert finds that shopping for the Paleo Diet in modern grocery stores to be quite difficult and expensive, a negative of the Paleo Diet.  This was a successful and positive experience for Kolbert and her family (Kolbert).  Society has become so accustomed to eating fattening, processed foods that are made in mass production.  It is estimated that more than 60% of Americans are considered to be overweight, eating too many calories and too much food.  Consumption of fats, sugary drinks, and very few fresh fruits and vegetables has led to this problem (“Suggested Servings…”).  

Just as Kolbert and her family had a beneficial experience on the Paleo Diet, Dena Harris, author of The Paleo Vegetarian Diet: A Guide for Weight Loss and Healthy Living, as well. Harris has many friends embracing the Paleo Diet witnessing them living healthy, happy lives.  This view of a potentially better lifestyle pushed her to try the diet for herself.  Harris has followed the diet for many years.  Her book includes details of the specific benefits of the diet and recipes for those choosing to follow the Paleo Diet.  She understands that this diet is not for everyone, as diet is a personal choice and may not help with accomplishment of goals such as weight loss.  The Paleo Diet affects everyone differently, and the benefits one person may have while following the diet may be different than the benefits another person experiences.  Harris mentions that the hardest part of this diet is being able to “hang with the rules” of the Paleo Diet (Harris). Harris feels that if one is able to follow this diet in its entirety, then she will realize several benefits.  Following the diet correctly leads to more energy.  No time to cook?  No problem.   The recipes Harris includes in her book prove to the reader that she can eat delicious food on this diet.  She feels that most of the recipes are easy to make with simple ingredients.  A dedicated follower should experience weight loss and muscle firming (Harris).  Harris strongly suggests to stay away from the scale while on this diet.  One is not going to lose weight overnight.  It is a process that takes time.  Harris mentions a few counterarguments to the claim of this paper.  Followers may experience extreme hunger, deprivation, and alienation may be experienced for those new to the Paleo Diet (Harris).  This could be detrimental to the health of the follower.  All of these negatives are soluble. 

 According to Harris’ book, the extreme hunger can be reduced if the dieter follows the diet in its entirety.  Harris has a solution to this hunger.  Follow the diet and eat more!  Paleo Diet followers are allowed any amount of natural foods eaten until hunger is satisfied.  As long as sugar intake is low, one can eat as much as she wants and still lose weight.  Deprivation comes from the change in diet.  Cutting processed foods and grains out of one’s diet can be alarming at first, but once her body gets used to the foods on the Paleo Diet this deprivation should subside.  Alienation stems from appearing different than your family and friends in the sense of food.  Friends and family may constantly question what the Paleo Diet is and why one is following a diet so demanding.  The comments and questions become exhausting and stressful.  This at times causes followers to fall off of the diet.  The pressure may become too much for some.  How a follower feels on the diet is important.  One should feel healthier, more energized, and stronger on the Paleo Diet (Harris).  If this is not the case for the follower, then the Paleo Diet is not the right choice for her.  

An article written in the Wall Street Journal asks the question, “but does the path to weight loss and better health lie in eating like our hunter-gatherer ancestors, eschewing grains, dairy products and the other foods of the modern agricultural era in favor of protein, non-starchy vegetables and healthy fats such as coconut oil?”  Many followers and believers of the Paleo Diet believe that the answer to this question is “yes.”  An author for the Wall Street Journal, Kellyann Petrucci, states that this is a diet she recommends to patients, because it is the best diet to promote weight loss and leads to good health (Petrucci).  

However, many criticisms concerning this diet have come to light in recent years concerning the true nutritional gain when following the Paleo Diet. These negative comments come from a variety of sources.  Many government health officials say that Americans should be eating grains and dairy but should simply avoid eating foods high in fat (Petrucci).  There is also no clear evidence that chronic diseases such as high blood pressure and diabetes are solely caused by poor dietary choices.  Choosing to move to the Paleo way of eating will not encourage someone to increase her exercise which is also important in prevention of chronic illness (Beals).  Nutritionists debate whether the diet is truly nutritious.  They do not believe this diet is nutritionally healthy as one is eliminating entire food groups (Petrucci).  To address the issue of eliminating food groups, one should refer to the recommended dietary practices of groups such as the American Heart Association  (AHA).  The only food groups eliminated are the grains and dairy (“Suggested Servings…”).  The Paleo Diet allows for the addition of fruits and vegetables which when eaten correctly can make up for these eliminated areas.

Speaking out negatively about the Paleo Diet is Marion Nestle, a nutritionist.  She wrote in the Wall Street Journal that the basics of the Paleo Diet are sound, but there is a flaw in the diet.  “We actually have no idea what our Paleolithic ancestors ate.”  She states that rather than the diet of those in the Paleolithic Era preventing chronic illness it was more likely that their shorter lifespan did not give their bodies enough time to develop these diseases.  It is the reduced caloric intake and the reduction in processed, high fat foods that is responsible for the positive outcomes with the Paleo Diet (Petrucci).  Dayle Hayes also speaks out against the Paleo Diet as being a “miracle diet.”  The Paleo Diet is one which promotes lean protein and limits carbohydrates, sugars, and processed foods.  There are many other such diets available today, such as a low carbohydrate diet.  Her concern, as with many diets, is the lack of balance within the recommended menus on the diet (Barnhart).  There is very little scientific evidence that the Paleo Diet works (Beals).  Also, those moving to the Paleo Diet may find it to be expensive and time consuming (Barnhart).  These are all valid criticisms which should make a person review this diet and the potential benefits before beginning.  A person also needs to review their own nutritional needs and ability to follow the diet.

After researching the Paleo Diet, conclusions reached include it having benefits that can save someone’s life.  This diet is one that is all natural, ensuring nothing but healthiness.  The experiences numerous people have while following the Paleo Diet have been positive.  Others have found the diet not to be beneficial, but the effects are subject to be different for every follower.  Experts admit that this diet may not be for everyone.  The success of this method of eating depends on the person.  The Paleo Diet is right for someone who has reviewed all of the aspects of the diet and feels that the restrictive method of eating fits into their lifestyle.  This same statement can be said for any of the vast number of diets available today.  Eating for health and weight loss is always dependent on the individual.  There is evidence that our genome is very similar to that of our Paleolithic ancestors.  Agriculture and industrialization were not around during the Paleolithic era, so our ancestors were not subject to obesity, diseases, and chronic illnesses that the current standard American diet promotes.  In many of the other countries of the world, the high fat and overly processed diet eaten in the United States does not exist.  It is clear that many other countries do not have as many health concerns which can be linked to their diet.  The Paleo Diet may not be the best dietary choice for all, but the evidence suggests it is worth trying for the health benefits it advertises.  
