Paleo Diet

The Paleo diet is a nutritional model based on the historical evolution of human nutrition. It reflects the pre-agricultural hunting and gathering dietary patterns of humans during the Paleolithic period. The Paleo diet is one of the nutritional approaches developed in response to the negative effects of processed food consumption that emerged after the Industrial Revolution.

Human nutrition can be divided evolutionarily into four main periods:

1. Miocene-Early Pleistocene Period: The era when the earliest human ancestors appeared, before the main dietary components had become clearly defined.
2. Paleolithic Period: The era characterized by hunting and gathering, with diet primarily based on animal and plant sources.
3. Neolithic Period: The era beginning with the advent of agriculture and animal husbandry, during which grains, legumes, and dairy products became part of the diet.
4. Post-Industrial Revolution Period: The modern era marked by the widespread consumption of processed foods and excessive intake of refined sugars and fats.

Diet during the Paleolithic period generally consisted of approximately 30% animal products and 70% plant-based foods. However, the proportion of animal products varied depending on geographic and climatic conditions.

The caloric distribution of the Paleo diet is approximately 37% protein, 41% carbohydrates, and 22% fat.^【1】 The core components of the diet are:^{【2】【3】}

• Animal Products: Fish, seafood, and meat from free-ranging animals.
• Plant-Based Foods: Fresh leafy vegetables, fruits, and nuts.
• Fats: Olive oil, avocado oil, and other natural fats.
• Restricted Foods: Processed foods, refined sugar, grains, legumes, and dairy products.

^{Sample Foods in the Paleo Diet (generated by artificial intelligence)}

The human digestive system has adapted to the foods consumed during the Paleolithic period. The length of the small intestine is suited for the digestion of animal proteins and healthy fats. Omega-3 fatty acid DHA and omega-6 fatty acid arachidonic acid are essential for brain development; DHA is obtained primarily from seafood.^【4】

In the Paleo diet, the ratio of omega-6 to omega-3 fatty acids is approximately 1:1, whereas in modern Western diets this ratio reaches 10:1. Eicosanoids derived from omega-6 fatty acids may have pro-inflammatory effects, while omega-3 fatty acids possess anti-inflammatory properties.^【5】

The effects of the Paleo diet on chronic diseases have been examined in various clinical studies.^【6】 The diet has been shown to have positive effects on:

• Body weight and waist circumference control,
• Blood pressure regulation,
• Improvement of glucose metabolism.

However, it has been noted that the diet’s high content of animal protein and saturated fats, particularly from meat derived from farmed animals, may pose certain health risks.

In modern life, the principles of the Paleo diet can be applied by reducing processed food intake, increasing consumption of fresh vegetables and fruits, favoring healthy fats, and enhancing physical activity. Rather than strictly adhering to all the diet’s rules, adaptations are made according to individual needs.