Want to control blood sugar level? Go Paleo! Paleo diet, also called the Caveman diet or Stone Age diet, is a very popular diet plan that has an almost 100% success rate.
The concept of Paleo diet was first introduced in 1975, but it was after Loren Cordain published The Paleo Diet (2002) that this diet became popular.
Paleo Diet is based on the principle that eating non-packaged and fresh produce, like humans did in the paleolithic age, can help ward off all 21st century health issues such as obesity, diabetes, insulin resistance, heart problems, etc.
Moreover, unlike other diets, the Paleo diet emphasizes the importance of following a healthy lifestyle in order to lose weight.
Control blood sugar level with the Paleo diet can be really simple if you understand it properly. So, let’s start with that.
What Is the Paleo Diet All About?
Paleo diet’s concept is simple – eat natural and healthy produce and eliminate processed and unhealthy foods.
This diet will take you to days when there were no GM foods, no hormone-fed meat, and no junk food. You will eat grass-fed meat, fresh vegetables, local fruits, and healthy fats.
The Paleo diet is designed in such a way that it will become a habit to eat only natural foods and you will automatically let go of all your unhealthy eating habits.
Of course, it’s easier said than done because we are so dependent on frozen, processed, and junk food.
Paleo Diet Food to Eat List to Control Blood Sugar Level
Vegetables – Broccoli, cauliflower, cucumber, tomato, turnip, parsnips, scallions, onion, carrot, cabbage, sweet potato, okra, eggplant, zucchini, pumpkin, bottle gourd, ridge gourd, snake gourd, squash, etc.
Fruits – Berries, watermelon, muskmelon, honeydew melon, grapes, peach, avocado, plum, orange, lime, lemon, grapefruit, apricot etc.
Protein – Chicken, fish, grass-fed meat, eggs, mushroom, tofu, mussels, and shrimps.
Fats & Oils – Olive oil, sunflower butter, flaxseed butter, and coconut oil.
Nuts & Seeds – Flax seeds, chia seeds, almonds, macadamia, pistachios, walnuts, pine nuts etc.
Herbs & Spices – Cumin, coriander, cardamom, cinnamon, turmeric, chili powder, paprika powder, oregano, dill, thyme, rosemary, basil, star anise, allspice, mace, nutmeg, saffron, clove, cilantro etc.
Beverages – Coconut water, freshly pressed fruit and vegetable juice, and vegetables and fruit smoothies.
Paleo Diet Foods to Avoid List to Control Blood Sugar Level
Vegetable – Potato
Grains – Eliminate all kinds of grains, as in the Paleolithic age there was no provision for cooking grains.
Protein – Avoid all legumes and grain-fed meat.
Dairy – Avoid all dairy and milk products.
Fats & Oils – Butter, margarine, ghee, and animal fat.
Beverages – Packaged fruit and vegetable juices, soda, diet soda, alcohol in unlimited amounts, buttermilk, and energy drinks.
Why would someone eat a Paleo diet?
Many people who eat paleolithic diets are looking to return to their roots and eat more healthily.
Advocates argue that humans were able to live and thrive on the diet for 40,000 years and that modern lifestyle diseases could be prevented by returning to paleo foods.
People with diabetes can attain several benefits from the paleo diet, improving their health and reducing the risk of developing health complications in later life.
How does a paleo diet work to control blood sugar level?
How does a paleo diet work? Because most foods and ingredients on the diet are low in carbohydrate, the need for insulin is reduced within the body.
This can help to prevent insulin resistance and reduce the risk of developing health problems such as high blood glucose levels and heart disease.
There are no fixed macronutrient ratios on a paleo diet, but paleo diet sources tend to agree that macros should be are around 20% carbs, 30% protein and 50% fat.
There is less need for strict portion control with paleo foods than there is for low-fat diets. However, be mindful not to over-indulge on foods such as fruit, nuts or excessive meat.
Paleo Diet Benefits
- You will eat clean by not consuming foods that are loaded with hormones, additives, artificial color, and flavor, etc.
- Red meat will provide your body with iron.
- Veggies, fruits, nuts, and oils are anti-inflammatory in nature.
- You will be more active.
- You will lose weight slowly but will be able to maintain it for a longer term.
Additional benefits include greater energy levels and improved heart health
However, this diet can have certain disadvantages.
Paleo Diet Disadvantages
- This diet is very difficult for vegetarians and vegans as legumes are excluded from this diet.
- Dairy products are excluded in this diet, which is a good source of calcium.
- Buying grass-fed meat and organic food can be expensive.
- Completely avoiding grains can deprive you of certain vitamins and minerals.
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