Paleo Diet Food List
Generally, you can consume the following foods on a Paleo Diet:
- Meat and Poultry: beef, chicken, lamb, pork, turkey, etc.
- Fish and Seafood
- Eggs
- Vegetables (excluding legumes)
- Fruits
- Nuts and Seeds
- Vegetable Oils (e.g. avocado, coconut oil, olive oil)
Now that we know the basics of the Paleo, let’s learn about the Primal lifestyle, so we can compare the Paleo Diet vs. Primal Diet.
What Is the Primal Diet?
The Primal Diet is an elimination, animal-based eating plan, consisting of three main levels, including Low-Carb, Keto, and Carnivore Diets.
This diet focuses on balancing macronutrients and addressing the main causes of chronic illnesses (like diabetes, insulin resistance, cancer, and immune conditions), which is consuming the wrong foods.
[cta-meal-plan]
The Primal Diet Food List
The foods you can consume on the Primal Diet depend on the level you are at. On the Low-Carb level, you can eat:
- Meat
- Fish and Seafood
- Eggs
- Butter and ghee
- Vegetable Oils
- Nuts and Seeds
- Full-Fat Dairy
- Leafy Greens
- Cruciferous Vegetables
- Berries, Avocados, Olives
- Bone Broth
- Herbs and Spices
Learn all about the Low-Carb Diet.
On the Keto level, you can consume:
- Meat
- Fish
- Seafood
- Poultry
- Healthy Animal Fats and Vegetable Oils
- Eggs
- Low-Carb Vegetables
- Dairy
- Nuts and Seeds
Learn all about the Keto Diet.
On the Carnivore Diet, you cannot consume any plant-based foods, only animal-based products, including:
- Meat
- Fish and Seafood
- Poultry
- Eggs
- High-fat Dairy
Learn all about the Carnivore Diet.
Consuming these low-carbohydrate, high-fat, and moderate-protein foods can lead to various health benefits.
[cta-meetings]
The Benefits of the Primal Diet
- Improving Metabolism: Low-carb, ketogenic diets can improve metabolism by helping type 2 diabetes, improving blood glucose control, and lowering body weight [10] [11].
- Managing Diabetes: The diet can decrease HbA1c and the need for antihyperglycemic medications in those with insulin resistance and type 2 diabetes [12] [13].
- Reducing Inflammation: Inflammation is the source of various chronic conditions but low-carb, ketogenic diets like Primal can improve the subclinical inflammatory state in patients with type 2 diabetes [14].
- Improving HDL Cholesterol Levels: Dietary fats in the Primal Diet can increase HDL (good) cholesterol levels, improving metabolic health and lowering heart problems.
- Enhanced Mental Disorders: Studies show positive effects of ketogenic diets on psychiatric diseases [15].
- Improved Digestion: Low-carbohydrate diets like Primal can promote weight loss and metabolic functions [16].
Does the Primal Diet also include side effects or drawbacks? Let’s find out!
Learn More: 20 Best Zero-Calorie Drinks: Are They Good for Weight Loss?
The Drawbacks of the Primal Diet
The Primal Diet does not include specific side effects, but there might be challenges, especially for beginners.
The main challenge is balancing macronutrients, lowering the consumption of carbohydrates, and dealing with temporary symptoms of keto flu, including headaches, diarrhea, constipation, nausea, etc.
Now that we know the basics about each diet, let’s compare the Paleo Diet vs. Primal Diet, and see which one suits which groups of people.
The Paleo Diet vs. Primal Diet
Although Paleo and Primal diets share similar principles as both follow the eating habits of our ancestors, they have differences in the foods they allow.
The main difference between the two diets is their carbohydrate intake. While Paleo allows low glycemic index carbohydrates, the Primal Diet focuses on minimizing carbohydrates gradually through the three levels it has.
Both diets focus on whole, unprocessed foods, especially meat. Although the Paleo Diet allows vegetables and plant-based foods, the Primal Diet allows them only in the first two levels.
Although meat is important in both diets, Paleo focuses on moderation. However, the Primal Diet focuses on meat as the main protein source of the third level.
Proper hydration is important in both diets. While water is the main drink in both diets, high-carb drinks, especially alcohol, are not recommended.
While low-carb fruits are only allowed in the first two levels of the Primal Diet, the Paleo Diet allows a wider range of fruits.
So, according to these differences, each diet can be more suitable for a specific group of individuals.
[cta-gocarnivore-plans]
Who Is Each Diet for?
It’s no secret that there is no diet that works for everybody because each individual’s health status, nutritional needs, weight, body composition, and goals determine the best diet.
However, the Primal Diet can work for a large group of individuals because it contains three major levels by focusing on a gradual reduction of carbohydrates, which minimizes side effects.
Since your body has enough time to get used to the new low-carb lifestyle and the diet includes a wide range of foods, almost everyone can start from a level of the Primal Diet, based on their needs.
The Keto and Carnivore levels of the Primal Diet can lead to significant health effects for those dealing with chronic conditions like inflammatory diseases, autoimmune conditions, high blood sugar levels, insulin sensitivity, and even cancer.
Conclusion
Comparing the Paleo Diet vs. Primal Diet, we can say that the Primal can help a wider range of individuals because it contains three levels, which are designed based on carbohydrate intake.
However, please consult a healthcare provider before making big changes to your eating habits to ensure the new diet aligns with your health status, needs, and goals.
