The Best Paleo Diet Food List
People new to the paleo diet arena remain delusional about their actual choice of foods that are allowed in the dietary regime. Most are skeptical about each and every dish served in front of them due to the restrictive obligations related to the diet. Though it can get real confusing at times, we just got to look at it in a simple way! Our ancestors were gatherers and we as a population had slowly and steadily transitioned to agriculture which has to lead us to the direction of grain consumption. The simple thought must be to stick our consumption of food items which are generally gathered and not harvested. Paleo diet enthusiasts may look no further as we will be charting out the do’s and do not’s from the viewpoint of a paleo diet food list.
Paleo Friendly Food List
Our honest effort is to include those diets that are considered paleo friendly while under a paleodietary regime. Some of the paleo diet foods are as follows:
Paleo friendly Fruits
Our sole aim while on a paleo diet food list is to consume everything natural. Fruits are considered as nature’s sugar. We may be unaware that the sugar obtained from fruits is preferable to our body functions as compared to refined sugars and other sugar products. They are chock-full of fructose which limits their consumption to moderate levels that further helps to take a step forward in the desired direction. We may consume fruits in their raw form or try preparing desserts and snacks with their help. Three serving of fruits may be enough for the day that can help suffice with the needed nutrition. Though best to consume in their unaltered form, we may also try our hand in smoothies for taste variance. Fruits that can be consumed as paleo diet foods are as follows:
Berries: blueberries, blackberries, acai, raspberries, lingonberries, Marionberries, cranberries, strawberries, goji, elderberries, currants, bilberries.
Stone fruit: peaches, nectarines, apricots.
Citrus: lemons, oranges, limes, grapefruits, tangerines, pomelos.
Coconuts, Apples, Plantains, Avocado, Watermelon, Papaya, Bananas, Honeydew, Mango, Lychee, Grapes, Tomatoes, Tomatillos, Pineapple, Cantaloupe, Figs, Dragon fruit, Guava.
Paleo Friendly Vegetables
Right for our childhood, it has been pounded into our brains not to ignore veggies during our diets. Vegetables certainly make up an important part of our paleo diet food list. Though we know that vegetables can do wonders for our overall health, most of our diets in present times are devoid of these plant-derived nutrients. The use of pesticides has made matters more complicated as pesticide sprayed vegetables may do more harm than good. Paleo diet foods must have a balanced character and vegetables fit the bill perfectly owing to being dense in fiber and other vitamins and minerals. They are best consumed in a combination with other food groups which can make the injection of various nutrients in the best possible manner. Using the different vegetables that are allowed on a paleo food list we may fancy ourselves preparing a delicious recipe. The vegetables allowed as part of paleo diet foods are as follows: Leafy greens: kale, spinach, lettuce, arugula, bok choy, beet greens, chard, mustard greens, radicchio, turnip greens, purslane, watercress, collard greens, dandelion greens, cabbage.
Cruciferous Vegetables: sprouts, Brussels, broccolini, broccoli, cauliflower, kohlrabi, broccoli rabe, rutabaga, horseradish, radish, daikon.
Tubers and safe starches: carrots, sweet potatoes, yams, parsnips, taro, cassava, yucca.
Squashes: butternut, acorn, zucchini, yellow squash, pumpkin, Mexican gray squash, Kabocha squash, Delicata squash, spaghetti squash. Asparagus, Eggplant, Bell peppers, Hot peppers, Sweet peppers, Artichoke, Squash blossoms, Onions, Celery, Garlic, Fennel, Leeks, Shallots, Green onions, Cucumbers, Beets, Bamboo shoots, Jicama, Seaweed, Cactus.
Paleo Friendly Meats
The role of meat in a paleo diet food list can be easily clarified by the fact that our forefathers were gatherers. Cavemen primarily depended on hunting for their major share of protein. Protein can account for a major part of our calorie requirement that can significantly reduce our dependency on the use of carbohydrates. We must be careful to avoid consumption of meat of animals who are fed grains as part of their diet as that would change the whole perspective of its consumption. Processed meats must be strictly avoided while opting for grass-fed and wild meat must be the preferred choice.
Meats which find a place amongst paleo diet foods are as follows:
Poultry: chicken, turkey, duck, geese, guinea fowl, pigeon, ostrich, emu, partridge, pheasant, quail, eggs
Animal red meat: beef, lamb, venison, veal, mutton, goat, bison, elk, Buffalo, Yak, Moose, Pork, Rabbit, Wild Boar, Rattlesnake, Alligator, Reindeer, Turtle.
Paleo Friendly Seafood
Sea animals can also supply us with a healthy dose of protein just like their land counterparts. Their inclusion as a part of our paleo diet food list is comparatively easier as the meat does not come processed. In addition to the protein, they also offer us a serving of various micro-nutrients that can aid our health in the long run. Fishes are considered the primary source of omega-3 fatty acids which is not readily available in other sources of protein. Though sea-food come packed with several important vitamins and minerals, we must avoid fishes that are severely exposed to environmental toxins. Seafood that may be consumed as a part of paleo diet foods are as follows: Catfish, Anchovy, Mahi Mahi, Mackerel, Prawns, Cod, Bass, Swai, Shad, Pollock, Cuttlefish, Sole, Char, Marlin, Flounder, Lamprey, Shark, Oysters, Mussels, Swordfish, Halibut, Salmon, Snapper, Barracuda, Tuna, Scallops, Crawfish, Whitefish, Abalone, Trout, Basa, Octopus, Crayfish, Bonito, Bluefish, Haddock, Milkfish, Squid, Perch, Roughy, Herring, Grouper, Sardines, Shrimp, Clams, Walleye, Tilapia, Sunfish, Lobster, Crab.
Paleo Friendly Oils and Fats
As the nutrient quality of oils lower significantly due to high processing, many conventionally cooking oils have been rejected from the paleo diet food list. There’s nothing to worry as there are better replacements available that have much better nutritional profiles. Oils and fats eligible as paleo diet foods are as follows: Olive oil, Coconut oil, Flaxseed oil, Walnut oil, Avocado oil, Macadamia nut oil, Rendered animal fats, Lard, Tallow, Ghee.
Paleo Friendly Nuts and Seeds
Nuts and seeds are popular replacements for grains which have been strictly excluded from the paleo diet food list. They can serve as an able replacement for grains in making bread, cereals, cakes, and pies in the paleo version. We must still consume nuts mindfully as they may open up a source for non-paleo offerings. The nuts and seeds which make the list as paleo diet foods are as follows: Macadamia nuts, Walnuts, Hazelnuts, Almonds, Pecans, Pine nuts, Flax seeds, Pumpkin seeds, Sunflower seeds, Sesame seeds.
Foods To Avoid on Paleo Diet: Paleo Non-Friendly Foodlist
The foods that must be avoided from the paleo diet food list are as follows:
Dairy products must be strictly avoided while considering paleo diet foods. A large populace around the globe is found to be intolerant to lactose, the sugar found in milk. Commercially produced milk can have repercussions for our body functions as they are considered unethical from both health and ethical standpoints. Grass-fed cows produce high-quality milk but the milk that we generally get to consume is processed commercially. Other dairy products like kefir and yogurt must also be avoided. The dairy products that must be excluded from the paleo diet food list are as follows: Milk, Cheese, Ice cream, Butter, Cream cheese, Evaporated milk, Condensed milk, Yogurt, Frozen yogurt.
Grains are the just the polar opposite of what the paleo diet food list tell us to consume. They are full of carbohydrates and just do not stand up to the paleo diet foods in terms of nutrients and other health benefits. Moreover, the nutrients of grains are further robbed due to the processing styles of modern mills. Grain forms that must be avoided in a paleodietary regime are as follows: Cereal grains, Corn, Wheat. Pseudocereals: quinoa, amaranth, Buckwheat, Enriched flours, Pasta, Semolina, Polenta, Grits, Oats, Barley.
Legumes are rich in phytic acid which make a strict ‘no’ to not get included as a part of the paleo diet food list. Phytic acid is known to bind themselves to nutrients which can reduce the rate of their absorption. Though legumes are considered healthy, the same cannot be same in paleo terms. Legumes which must be avoided from the list of paleo diet foods are as follows:
Beans: black beans, pinto beans, red beans, kidney beans, white beans, garbanzo beans, black-eyed peas, lima beans, Adzuki beans, Mung beans, navy beans, fava beans. Peas, Peanuts, Peanut products, Green beans, String beans, Snap peas, Soybeans and soy products, Tofu.
Refined Sugars and Artificial Sweeteners
Refined sugars and artificial sweeteners must be strictly avoided from the paleo diet food list. Sugar that is generally obtained by natural means and have a low glycemic index generally fit the bill for a paleo friendly list. Some of the artificial sweeteners that must be avoided as a part of paleo diet foods are as follows: Acesulfame K, Aspartame, Neotame, Saccharin, Sucralose, Refined white sugar, Refined brown sugar, Agave, Molasses, Turbinado sugar, Cane sugar, Beet sugar, Maltitol, Mannitol, High fructose corn syrup, Isomalt, Treacle, Cane Juice, Xylitol.
Highly Processed Junk Food
Junk food is a strict no for the paleo diet food list. They are considered utmost paleo unfriendly and may become the cause of irreparable damage in the long run. People in habit of consumption of junk food must look for alternatives to the paleo dietary items. The junk foods that must be avoided from the paleo diet food list are as follows: Fast foods, Processed candy bars, Gummy candy, Lollipops, Ice cream, Sodas, Diet Sodas, Processed meats: lunch meat, hot dogs, Spam, Potato chips, Cookies, Energy drinks, Fruit juices, Donuts, Pastries, Processed condiments, Processed salad dressings, Cakes, Pretzels, Popsicles.