What is Paleo diet? All about the viral diet regime Gwyneth Paltrow is ditching for 'bread and pasta'!

Time of India

27-04-2025

Gwyneth Paltrow
has fallen off the Paleo wagon!
The 52-year-old American actress and businesswoman revealed that she is ditching her strict
paleo diet
. On a recent episode of her "Goop" podcast, Paltrow spoke about how her relationship with food has changed over the years.
What happened?
Speaking on 'The Goop Podcast,' Paltrow said 'longer-term inflammation and health stuff' was the reason she and her husband, Brad Falchuk, 'became Paleo a few years ago.'
The founder of the lifestyle brand Goop had previously told her podcast listeners that she had genes APOE3 and APOE4, raising her risk of developing Alzheimer's disease, and 'I have to be really careful not to have inflammation in my brain.'
However, the restrictions of eating Paleo have left Paltrow with a strained relationship with the said diet. In her words, 'I'm a little sick of it if I'm honest,' she continued. 'I'm getting back into eating some sourdough bread and some cheese. There, I said it. A little pasta. After being strict with it for so long.'
Nevertheless, she maintained that 'it's a good, sort of, template, right? Eating foods that are kind of as whole and fresh as possible.'
What is the Paleo Diet?
Popularized as the Paleo Diet, the Paleolithic diet, or caveman diet, or Stone Age diet, is a modern fad diet consisting of foods thought by its proponents to mirror those eaten by humans during the Paleolithic era.
The Paleo diet focuses on eating foods that humans would've eaten in the Stone Age (hence the name, Stone Age diet). This goal is to eliminate moderately processed foods for health or weight loss.
The Paleolithic Era dates from around 2.5 million to 10,000 years ago. A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. These are foods that, in the past, people could get by hunting and gathering.
What can you eat while on a Paleo diet?
On a Paleo diet, you can eat a variety of whole, unprocessed foods like lean meats, fish, poultry, eggs, fruits, vegetables, nuts, and seeds. The diet excludes grains, dairy, legumes, processed foods, and added sugars, focusing on foods our ancestors would have been able to hunt or gather.
Here's a more detailed look:
Allowed Foods:
Protein:
Lean meats like beef, lamb, pork, chicken, duck, and turkey, as well as seafood like salmon, cod, trout, and sardines.
Eggs:
Whole eggs and egg whites are included.
Vegetables:
A wide range of non-starchy vegetables, including greens, artichokes, zucchini, asparagus, butternut squash, carrots, sweet potatoes, and broccoli.
Fruits:
Various fruits, such as berries, apples, and bananas.
Nuts and seeds:
Include nuts like almonds, walnuts, and pecans, as well as seeds like chia seeds, flax seeds, and pumpkin seeds.
Healthy fats:
Olive oil, coconut oil, and other healthy oils are allowed.
Root vegetables:
Certain root vegetables, like sweet potatoes and cassava, may be allowed in moderation.
Honey:
Small amounts of honey are permitted.
Foods to avoid:
Grains:
All grains, including wheat, rice, corn, and oats.
Dairy products:
Milk, cheese, yogurt, and other dairy products.
Legumes:
Beans, lentils, peanuts, and peas.
Processed foods:
Foods with added sugars, preservatives, or artificial ingredients.
Refined sugars:
Table sugar, high fructose corn syrup, and other refined sugars.
Alcohol:
Generally avoided, but some individuals may allow occasional consumption.
Coffee:
Generally avoided, but some individuals may allow occasional consumption.
Salt:
Generally avoided, but some individuals may allow occasional consumption.
Benefits of Paleo diet:
Although Paltrow is now 'sick of it', she wasn't mistaken in believing in the benefits of the Paleo diet. The Paleo diet is often associated with several health benefits, including weight loss, improved blood sugar control, and potentially lower heart disease risk. It emphasizes whole, unprocessed foods like fruits, vegetables, lean protein, and healthy fats while limiting grains, legumes, dairy, and processed foods.
Potential benefits:
Weight loss:
The paleo diet can promote weight loss by reducing the consumption of processed foods, which are often high in calories and unhealthy fats.
Improved blood sugar control:
By limiting refined carbohydrates and focusing on whole, unprocessed foods, the paleo diet can help improve blood sugar levels and insulin sensitivity, potentially benefiting individuals with prediabetes or type 2 diabetes.
Reduced heart disease risk:
The paleo diet's emphasis on healthy fats, lean protein, and a reduction in processed foods may contribute to improved cholesterol levels and lower blood pressure, both of which are crucial for reducing the risk of heart disease.
Improved gut health:
The exclusion of certain foods like grains and legumes, which can cause digestive issues in some individuals, may improve gut health and reduce bloating or gas.
Reduced inflammation:
The paleo diet's emphasis on whole, unprocessed foods and its elimination of inflammatory foods like gluten, dairy, and processed oils may help reduce overall inflammation in the body.
Increased satiety:
The paleo diet's focus on whole, unprocessed foods, including high-fiber fruits and vegetables and lean protein, can contribute to increased feelings of fullness and satiety, potentially reducing cravings and overeating.
Side effects of Paleo diet:
The Paleo diet, while potentially beneficial, can also lead to several side effects due to its restrictive nature and focus on specific food groups. Common side effects include nutrient deficiencies, digestive issues, and even "keto-flu" symptoms when transitioning to a low-carb diet.
Nutrient deficiencies:
Calcium and vitamin D:
The Paleo diet often excludes dairy, which is a primary source of calcium and vitamin D, potentially leading to deficiencies.
Fiber:
The exclusion of grains and legumes can reduce fiber intake, which is crucial for gut health and may lead to constipation.
B vitamins:
Some Paleo diets may limit the intake of certain B vitamins, which are important for energy production and nerve function.
Digestive issues:
Diarrhea or constipation:
The Paleo diet can cause digestive upset, including diarrhea or constipation, due to changes in gut bacteria and fiber intake.
Changes in gut microbiome:
Long-term Paleo diets can reduce the diversity and richness of gut bacteria, potentially disrupting the digestive system.
Other potential side effects:
Low-carb flu (Keto-flu):
Some individuals may experience flu-like symptoms like headaches, fatigue, and irritability when transitioning to a low-carb Paleo diet.
High cholesterol:
The Paleo diet's emphasis on red meat and saturated fats may increase LDL (bad) cholesterol levels over time.
Increased risk of kidney and heart disease:
Consuming large amounts of red meat and saturated fats, as recommended by the Paleo diet, can potentially increase the risk of these conditions.
Difficulty maintaining the diet:
The strictness of the Paleo diet can make it challenging to adhere to long-term, especially when eating out or attending social events.
Increased cost:
Fresh, whole foods, which are central to the Paleo diet, can be more expensive than processed alternatives.
Watch: Sunny Leone shares her mantra to satiate craving while being on diet