Our forefathers had to eat whatever they could hunt or gather, which was a limited menu, to say the least. Today, we can stroll into a supermarket and select from a wide range of food options depending on our preferences rather than chance. But how do we make the best decision for our health?
Vegan and paleo diets are two trendy extremes today. While a vegan diet is undoubtedly better for the environment, is one of them likely to be better for your health?
What you need to know about vegan and paleo diets for optimal health
You might be shocked to hear that both diets can deliver good health benefits if they are carefully curated and potential dangers are considered. This is due to the fact that a nutritious diet can take many different shapes. There is no one-size-fits-all approach to eating for optimal health, and people react to diets in different ways. A vegan diet may suit some people, whereas a paleo diet may suit others.
However, if you strictly adhere to each diet, you must consider the following:
The paleo diet traditionally permits you to eat lean meats, healthy fats, and low-glycemic plant foods while excluding any whole or refined grains, legumes, select nutritious fruits and vegetables, and dairy. Nutritionists advise against excluding entire food groups, and you could be missing out on healthy fibre, B vitamins, vitamin D, calcium, and a good source of plant protein if you do.
A traditional vegan diet consists of grains and legumes, as well as healthy fats and a wide variety of plant foods, but it does not include meat, dairy, or other animal products. Getting enough vitamin D and calcium may be difficult, but unless you take supplements, the main issue is vitamin B12 insufficiency.
In what respects are both of these diets beneficial to one's health?
Each of these eating programs emphasizes the consumption of vegetables while limiting the consumption of highly processed meals. They can also mix and match different high-quality fats and carbs (nuts, seeds, avocados, olive oil) (fruits and vegetables, though the selection is more limited to a paleo diet). Plants (legumes and soy for vegan diets) and animals can both provide high-quality protein (fish, lean sustainably raised meat, poultry, eggs, and dairy for paleo diets). Getting all of the vitamins, minerals, fibre, and phytochemicals essential for good health requires a diversified diet, but many different combinations of foods can help you get there.
In reality, a lot of recent studies have discovered that the quality of the food you eat is more significant than whether it's low-fat, low-carb, or someplace in between. So bear in mind that while there are many healthy ways to follow both diets, there are also many dangerous combinations. After all, a vegan diet consists solely of Skittles and Atomic Fireballs, whereas a paleo diet includes multiple daily portions of red meat. Neither is suggested.
Five principles for eating properly
To ensure that any dietary pattern you follow produces solid health advantages, it should hit the following five marks:
Plant foods – vegetables, fruits, legumes, whole grains, nuts, and seeds — offer a plethora of vitamins and minerals. They also have fibre and beneficial components called phytochemicals: natural substances in plants that offer people a range of health benefits, including antioxidant, anti-inflammatory, and even anticancer activity. Fully half of your plate at each meal should consist of veggies.
Adequate protein. Abundant evidence demonstrates it’s crucial to eat enough protein. Some ways to get that protein are healthier than others. People who limit how much meat they eat are likely to have lower risks for chronic illnesses, such as heart disease and diabetes. Plant protein sources (beans, lentils, soy foods, nuts, seeds) and seafood offer the biggest health benefits. Getting enough protein, combined with physical activity, is vital for being strong, healthy, and independent.
Minimally processed foods. A 2019 National Institutes of Health study definitely proved that eating a diet high in ultra-processed foods induces weight gain and undesirable alterations in blood sugar and cholesterol. Instead, incorporate whole foods (unprocessed foods such as broccoli, apples, and almonds) and minimally processed meals (such as plain yoghurt, canned tuna, and natural peanut butter) (such as plain yoghurt, canned tuna, and natural peanut butter). Processing removes nutrients while also adding extra fats, carbohydrates, and sodium, as well as other additives and preservatives.
Saturated fat, added sugars, and sodium should be kept to a minimum. Saturated fat consumption should be kept to less than 10% of daily calories, according to the American Dietary Guidelines. Added sugars are the same way. If you're on a 2,000-calorie-per-day diet, additional sugars should account for no more than 200 calories per day. Maintain a salt intake of fewer than 2,300 mg per day. The average American takes around 3,400 mg of caffeine per day.
Balance.
It's critical to eat a range of nutrient-dense foods from all food groups to meet nutrient requirements. Choosing nutrient-dense foods allows you to acquire the nutrients you require while consuming fewer calories.
No matter what dietary pattern you choose, adhering to these five rules can assist ensure that your diet is good for your body. If you rigorously follow a vegan or paleo diet, chat to your doctor about whether you'll need to supplement any nutrients you're missing out on because of the foods you're avoiding.
