Most of the diets have its own restrictions and the paleo diet is not exclusion from that.
The paleo diet is based on the principle of eating foods that our bodies were designed to eat thousands of years ago.
As you already know, with the new mass food production process, the food loses its health benefits. And as our bodies are not designed to process all that foods, it leads us to obesity and health issues.
The paleo diet foods avoid list contains foods that were processed or refined and have no or limited benefits to our bodies and health overall.
Say No To Gluten, Grains, and Soy
What about whole grains that we have been advertised so much recently?
Generally speaking, whole grains include more parts of the grain compared with the non-whole grains (like white bread or pasta).
However, both whole grains and non-whole grains should be considered as processed foods as they all went through the factory. And that being said, they do not provide us with any health benefits.
Surprisingly but grains and gluten cause a lot of digestive issues for a lot of people. Soy may disrupt normal endocrine function. Moreover, a lot of foods that contain gluten, grains or soy in it are highly processed.
Also, most of the gluten, grain and soy products contain sugar in it.
|Gluten, Grains, and Soy|
|Pasta||– Spaghetti squash
– Zoodles (spiralized zucchini)
|Bread||– Cauliflower buns
– Portobello mushroom slices
– Lettuce wraps
|– Grain-free granola
– Bars made from nuts, seeds, dried fruits
– Nut- or seed-based crackers
|Soy sauce||– Coconut aminos|
Change Your Oil
Corn, soybean, canola and cottonseed oils are high in polyunsaturated fats. What it means is that these fats are unstable, especially during cooking. Consumption of the ‘damaged’ fats may cause the cellular damage.
Cottonseed oil etc
|– Coconut oil
– Extra-virgin olive oil
– Avocado oil
– Animal fats from pastured animals (for example, bacon fat)
– Real butter (preferably grass fed)
Clean Up Your Pantry
Blood sugar plays a role in everything from hormones to cholesterol and energy level. Added sugars, refined foods, and sweets will break this balance.
|Sugary, sweetened foods||– Fresh fruits
– Dried fruits
– Smoothies made with fresh fruits
– Cooked fruits (like apple-sauce)
|Soda||– Sparkling water with lemon|
It is acceptable to use the following sweeteners (though recommended in small amounts, occasionally and only if you really need it:
- Raw honey
- Maple syrup
- Coconut sugar
- Green leaf stevia
Avoid The Dairy
Dairy was one of the products that I had a hard time to give up.
We have been taught that dairy is the only source of calcium and therefore its consumption is necessary and healthy. We were also educated that in order for us to be healthy, we should lean towards low-fat or fat-free dairy.
Did you know that most of the skimmed milk dairy come fortified with vitamin A, D, and K2?
Generally, we need these vitamins for proper growth, strong immune system, and bone density.
But did you know that these vitamins can be absorbed only if consumed with fat?
So drinking skimmed dairy fortified with those vitamins does not give you any health benefits, it is similar to drink plain water.
On the other hand, full-fat straight-from-the-farm milk naturally contains all those vitamins. So practically speaking, if you have access to that kind of milk (from grass-fed cows, of course) you are more than welcome to have it in your diet.
If you do not have access to the grass-fed cow milk and milk products, how will you get enough calcium?
Did you know that dark green leafy vegetables, sesame seeds and sardines (with bones in) are a great source of calcium?
On top of that, these foods are rich in magnesium that is needed to absorb calcium.
|Milk||– Almond milk
– Coconut milk
|Cheese||– Nutritional yeast
– Dairy-free savory sauce (made out of cauliflower)
Limit The Legumes
What about the legumes? Why do they need to be excluded?
First of all, let us understand what legumes truly are.
We have been taught that legumes are either a great source of protein and/or vegetables. However, nutritionally legumes contain more carbs than protein, so more likely should be treated more like grains.
They also are not a significant source of vitamins and minerals compared with vegetables.
Therefore, as the legumes do not contain much of the valuable nutrients, they should be either eliminated or limited in consumption.
As the legumes are high in carbs, its consumption may cause digestive distress, gas and bloating.
|Beans||– Diced vegetables with a starchy texture like cauliflower, sweet potatoes, squash|
Limit Your Alcohol and Caffeine Intake
If you would like to see the best result, eliminate alcohol for at least 8 weeks.
The reason for that is that alcohol actually makes your body store fat. So if your primary goal is to lose weight, then exclude it. For general health, 1 drink per week should not be a problem.
However, as said, it is highly recommended to completely exclude alcohol from your diet.
Generally, it is recommended to limit yourself to 1 cup of black coffee a day (no sweeteners, no dairy).
If you load yourself with coffee throughout the day, there might be other problems than just your addiction to it. It might be that you have not enough sleep or that you deal with a lot of stress.
Try to eliminate or decrease those two problems and see how you feel.
Another reason you might want to have more and more coffee is that you are hungry in between the meals. Adjust your diet based on the paleo diet principles, increase protein and green vegetable intake and see what happens.
Start A New Page In Your Lifestyle
As you can see, the paleo diet avoid food list is not that big. Of course, it contains the foods that you probably got used to eating unlimited and cannot imagine your life or food plate without it.
However, once you start the paleo diet there are plenty substitutes you could use to fill up your plate. And the best part, they are delicious and healthy.
As I have mentioned before the paleo diet provides you with the guidance for your healthy lifestyle. However, you are in control of your body. Listen to your body and adjust your diet accordingly.