The Effect Of The Paleolithic Diet On Fasting Insulin Levels
The effect of the Paleolithic diet on insulin concentrations was evaluated in three studies included in this meta-analysis . At baseline, in the Paleolithic group, the mean fasting insulin concentrations ranged from 82.64 ± 38.19 pmol/L to 118.00 ± 53.00 pmol/L . After the intervention, the mean fasting insulin levels decreased in both groups in all studies however, there were significant differences between pre- and post-intervention insulin levels in only two studies in the Paleolithic group . However, the results of this meta-analysis showed no significant differences between the effect of the Paleolithic diet and the control diets on insulin levels . In addition, we observed a very low and insignificant risk of heterogeneity among the included studies .
Forest plot comparing fasting insulin levels between the diets .
What Is The Healthiest Diet: Mediterranean Vs Paleo
According to the latest US News annual diet rankings compiled by a panel of health experts, the Mediterranean diet ranks top out of 35 diet plans, with a healthy score of 4.8 out of 5 . This is because it is safe, nutritious, easy to follow, and effective for long-term weight loss.
The same experts ranked the Paleo diet 29th with a healthy score of 2.6 out of 5. This is due to its more limiting eating pattern, and it is not as sustainable as other diets. Based on this ranking and the Mediterranean vs.Paleo diet for healths respective pros and cons mentioned above, it is clear that the Mediterranean eating pattern is considered the healthiest with many benefits.
Additionally, the Mediterranean diet is less controversial among health professionals therefore, it is more recommended by these experts. We can conclude that the diet for weight loss is Paleo, while the diet for health and maintaining weight loss in the long-run is the Mediterranean.
Mediterranean diet vs Paleo is an engaging subject with proponents presenting facts in their favor. Clearly, the Mediterranean diet takes the day, but a mutual benefit is that both discourage fast foods, making them healthier options than the Western diet. But before beginning any of these eating plans, remember to consult your doctor.
New Study Compares The Mediterranean Diet Intermittent Fasting And The Paleo Diet For Weight Losssee How They Stack Up
With how many weight-loss diets there are these days, it can be hard to tell fact from fiction. Researchers in New Zealand decided to take three popular diets and put them to the test. The Mediterranean diet, intermittent fasting and the paleo diet were compared for their effect on weight loss, blood pressure and more. Read on to see how they stack up.
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What Are The Health Benefits Of A Mediterranean Diet
As cited in the Harvard Medical School blog, studies have convincingly shown that the Mediterranean diet has measurable health benefits. Here are some of the benefits.
- Reducing the risk of heart attack, stroke, and premature death
- Can help lower cholesterol
- Weight loss
- Improve rheumatoid arthritis
- Better appetite management
The Risks Of Following A Paleo Diet
Cutting out certain food groups may improve some health markers and lead to weight loss, but it can also result in nutrient deficiencies and increase the risk of long-term health consequences.
For example, a paleo diet restricts dairy products, which are high in calcium and vitamin D, two nutrients essential for bone health. A deficiency in these nutrients can lead to osteoporosis and bone fractures.
This diet also cuts out beans and legumes. Beans are a great source of minerals, fiber, and plant-based protein. They also can help lower cholesterol and promote satiety , the sensation of being full after a meal.
What is more, many people who follow a paleo diet claim that it promotes gut health, but new research says otherwise.
Some studies suggest that those who follow a paleo diet have different gut microbiota and higher levels of trimethylamine N-oxide , a compound tied to cardiovascular disease.
This research reinforces the current dietary recommendations of including foods high in fiber and whole grains to maintain cardiovascular function and gut health.
Those who take a modern-style approach to the paleo diet often use it as an excuse to overeat meat. Eating more than the recommended servings of meat, specifically red meat, daily can lead to chronic disease.
A person should aim to eat a maximum of 1218 ounces of red meat each week. Those with existing heart conditions should limit red meat consumption to less than this amount.
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Benefits Of Mediterranean Diet
- Mediterranean diet is preferred for its effectiveness and flexibility. Its flexibility means you can be sure to cover all your nutritional bases and stay satisfied over the long term.
- Since it is more of a lifestyle than a diet and one can eat everything in moderation, it is considered one of the safest approaches to eating.
- This healthy diet helps relieve the symptoms of depression .
- It is a sustainable, healthy weight-loss alternative, may help improve blood pressure, and control diabetes.
- It has been proven to enhance overall health, increasing longevity by reducing the risk of certain cancers, strokes, and cognitive illnesses such as Alzheimers and Parkinsons.
- A Ketogenic Mediterranean diet, where bread and legumes are removed and replaced with more low-carb vegetables, olive oil, nuts, and fatty fish, improves cardiovascular health, metabolic syndrome, non-alcoholic fatty liver disease, and weight loss in inflammatory markers .
- Studies show that it is good for the brain .
- Mediterranean diet is relatively cost-friendly since it includes more plant-based foods.
For the best outcomes, the Mediterranean diet should be combined with a relaxing psychological environment and regular activity, among others.
Pros And Cons Of Paleo Keto And Mediterranean
We are going to let you in on a secret: Most popular healthy diets that are touted for weight loss–Paleo to Mediterranean and Keto–share many of the same basic principles.
All of them involve eating whole foods and include quality sources of protein, healthy fats, complex carbohydrates, and fiber-rich vegetables. But keep in mind, the diets we’ll look at fall somewhere on the healthy spectrum, not unhealthy fad diets like the Grapefruit Diet.
Each diet proposes a slightly different path that leads to fulfilling those principles.
In this article, we’ll break them down for you one by one, so you can figure out which is right for you. We’ll explain the facts and then the pros and cons of Paleo, Keto, and Mediterranean diets.
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Paleo Vs Mediterranean Diet: Health Risks
Most health professionalsexperts agree that the Mediterranean diet is a safe and effective eating style because it includes all food groups, therefore nutrition deficiencies are less likely to occur.
The paleo diet could be less safe because excludes entire food groups that provide important minerals and vitamins, potentially leading to a wide variety of diseases.
Furthermore, excessive protein intake might be hard to process by the kidneys and can increase risks of heart disease and certain types of cancer.
Mediterranean Diet And Paleo Basic
Because it is based on the idea of how certain community eat, the idea of Mediterranean diet and Paleo can be quite confusing. Overall, we are going to eat lots of natural products with any of these methods because daily meal will be packed with vegetables, fruits, and healthy fats. You will also eat many animal products like fish, poultry, and eggs when doing these diets while red meat is something to be limited in Mediterranean but not to the same extent in Paleo.
Overall, what we need to do is to cook at home, doing routine grocery shopping to gather all of those healthy ingredients and craft the meal in the kitchen. One thing stay consistent in any of these diets is that there is no modern foods or processed foods so packaged or ready-meal is out of the option including sugary drinks. Overall they are very similar with Whole30 diets that you can check on our Paleo Vs Whole30 when it comes to food options.
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Mediterranean Vs Keto Vs Paleo: Expert Reveals Best Diet Plan
There are so many diets and you’ve only got one stomach. So, which diet Mediterranean, keto, Paleo is best for you?
The answers not as difficult as you might imagine. In this case, the right thing to do is to choose the proven Mediterranean diet.
The Mediterranean diet, the worlds most popular healthy diet, has a long history of scientific studies that back its claim of being the best diet that helps people live longer while reducing the risk of cardiovascular mortality and the incidence of cancer. It also tastes a lot better than other diet fads, keto and Paleo included
Nutritionists have also ranked the Mediterranean diet the number one best diet overall also because its so simple to prepare,
At a time where we are bombarded with an abundance of complex eating plans, from Paleo and Keto to vegan and pescatarian, theres no surprise that a sense of overwhelming and panic takes over when trying to choose which one to adopt, said Helen Bond, freelance registered dietitian and spokesperson for the British Dietetic Association.
“Not only is the Mediterranean diet ranked number one best diet overall but it also has proven health benefits and is so simple to adopt.
The world renowned Mayo Clinic also shares the same high opinion of the Mediterranean diet.
It describes the Mediterranean diet as a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. It also includes the basics of healthy eating.
What Foods Can You Eat In The Paleo Diet
- Lean protein such as chicken, turkey, pork, beef, veal, bison, and eggs.
- Healthy fats such as olive oil, avocado
- Fish, best those rich in omega 3 fatty acids, such as salmon and trout.
- Healthy fats such as olive oil, avocado oil, coconut oil, grass-fed butter, and ghee
- Nuts such as almonds, cashews, hazelnuts, pecans, macadamia nuts, and walnuts.
- Seeds such as sunflower seeds, sesame seeds, chia seeds, flax seeds, and pumpkin seeds
- All non-starchy vegetables such as asparagus, artichoke hearts, brussels sprouts, carrots, spinach, celery, broccoli, zucchini, cabbage, peppers, eggplant, onion, squash, yam, and sweet potatoes
- Fresh fruits lower in sugar such as apples, berries, watermelon, and cantaloupe
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Paleo Vs Mediterranean Diet: Heart Health
Extensive research has been conducted regarding the Mediterranean diet and cardiovascular disease, as a result, a clear connection between this eating style and heart health has been established.
One of the most important research linking the Mediterrranean diet and heart disease, comes from a Harvard school of public health by reasercher Dr. Walter Willet. The reseach found that elements in the Mediterranean diet are linked to the decrease of heart disease and premature death among Americans .
More astonishing research highlighting the effectiveness of the Mediterranean diet is Prevencion with Dieta Mediterranea, a study that included 7.500 Spaniards and compared the Mediterranean diet with the low-fat diet. As a background, it is important to note that the low fat diet is the standard diet in the United States to treat heart disease. The results of using the eating style in the Mediterranean were so overwhelmingly positive that researchers stopped the study as they considered it unethical to keep participants on a low-fat diet .
The elements protecting heart health include nutrients present in olive oil, nuts, seeds, vegetables, and fruits, also found in the paleo diet. Thus, it is possible that the paleo diet is also effective in decreasing the risk of cardiovascular disease.
However, the Paleo diet does not include legumes and it is harder to maintain the diet for longer periods of time.
Mediterranean Diet Vs Paleo: The Difference
Is the Mediterranean diet like Paleo? Well, No. The two eating patterns are very different. In the Mediterranean diet, no food is off-limits. However, moderation is the key. On the other hand, the Paleo diet restricts the intake of grains and dairy.
Here are some other Mediterranean vs Paleo diets differences:
- The Mediterranean diet emphasizes fish with very limited red meat, while the Paleo diet stresses more on red meat and poultry.
- Unlike Paleo, the Mediterranean diet permits the occasional red wine, dairy, or dessert.
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Paleo Vs Mediterranean Diet: Cognitive Health
Fascinating research in the last years suggests that the Mediterranean diet can protect brain health. Specifically, the Mediterranean diet can slow down cognitive decline that results in dementia.
However, it is the combination of the Mediterranean diet with the DASH diet that has gained more respect in terms of protecting the brain against rapid cognitive decline .
It has also been suggested that a paleolithic diet could potentially be beneficial for cognitive health . However, there have not been many scientific studies corroborating the theory.
One of the studies available revealed that post-menopausal women following the paleo diet had a significant improvement in episodic memory performance, which was associated with increased hippocampal activity, smaller waist circumference, and reduced fatty acids .
In conclusion, more evidence is available about the effectiveness of the Mediterranean diet and cognitive health. However, the diet works best when combined with the DASH diet approach to creating the MIND diet.
Paleo Vs Mediterranean Diet: Weight Loss
Though comparison. In the short term, paleo can result in faster weight loss as it is more restrictive than the Mediterranean diet.
Also, diets higher in protein and lower in carbohydrates -such as the Paleo diet- can result in faster weight loss and a spontaneous decrease in food intake.
In the long term, the Mediterranean diet plan can be easier to sustain as it is more a lifestyle than a diet -making it easier to sustain weight loss. The long-term results of the paleo diet are less clear.
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The Difference Between Paleo And The Mediterranean Diet
In some ways, the paleo and Mediterranean diet are very similar. Both are based around natural foods, frown upon the consumption of sugar and processed foods, and include healthy fats consumed in abundance. However, there are also some crucial differences.
Protein the paleo diet is high in protein. Meat, fish, and eggs are consumed in abundance. In contrast, with the Mediterranean diet, high protein foods are consumed in much smaller quantities, and red meat is a rarity rather than a dietary mainstay.
Grains the Mediterranean diet involves eating a lot of whole grains. This may be rice, pasta, bread, pilaf, or couscous. In contrast, the paleo diet all-but bans grains except for wild rice and quinoa, which are considered ancient grains.
Dairy cavemen did not raise cows, goats, or sheep for dairy, although they may have consumed milk if they trapped an animal that was lactating. In contrast, the Mediterranean diet contains considerably more dairy, especially in the form of cheese and yogurt, which are popular in the Mediterranean region.
Meat consumption the Mediterranean diet lends itself really well to going meat-free. Many Mediterranean dishes are naturally meat-free or can be adapted to be so. Meat, when consumed, usually is only included in small amounts. In contrast, the paleo diet usually involves eating a lot of meat, much of it red. After all, people living in the Paleolithic era were hunters first and gatherers second.
What Are Their Differences
While paleo eliminates grains andlegumes, the Mediterranean diet welcomes them to an extent. The paleo diet discourageseating of grains and legumes since they were not consumed by early cave dwellers.It is also discouraged because it contains anti-nutrients which can interferewith the bodys ability to absorb nutrients and minerals, and this causesdigestive distress.
While this has some truth, there are benefits of low-glycemic carbohydrates. Also, legumes provide a good source of protein and they are packed with fiber.
The Paleo diet also encourages eating lots of meat. The mediterranean diet on the other hand only allows a moderate amount of meat. Plants are favored over animals.
The Mediterranean diet also encourages the occasional glass of red wine which can be a great way to reward yourself after a week of discipline. Overall, the Mediterranean diet is healthier.
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A Brief Introduction To The Paleo Diet
The paleo diet is not new. In fact, fans of what is also called the Caveman diet say that this is the oldest diet known to man. In simple terms, when you follow the paleo diet, you adopt an eating plan that is allegedly similar to a stone-age hunter-gather.
Over the last 10,000 years or so, humankind has moved away from being a hunter-gather and started eating foods that are farmed and processed. Grains, for example, were something of a rarity in the paleolithic era.
When we gave up our nomadic lifestyle, settled in communities, and become farmers, our food sources changed, but our biology and physiology didnt. Paleo diet fans believe that Neolithic foods are not suitable for human consumption and that the hunter-gatherer Paleolithic diet is much healthier. They think that it is more in tune with our nutritional needs and our relatively unevolved digestive systems.
In a cavemans nutshell, the Paleo diet involves eating foods that you could hunt, catch, and kill any animals and any foods you could pick, dig up, or forage. Foods that are processed or are the result of farming are not allowed as they are deemed to be Neolithic. That means no rice, pasta, bread, potatoes, dairy, refined foods, sugar, or anything else that doesnt occur naturally.
Instead, paleo dieters eat a lot of organic meat and fish, vegetables, nuts, seeds, fats, and other natural foods.
It all comes down to how much of an authentic paleo experience you want or can tolerate.