Can paleo help manage diabetes?

The paleo diet takes us back to the Stone Age with its emphasis on unprocessed, ancestral foods. Its followers believe that it is beneficial for weight loss, improved health and disease management.

Does this include the management of diabetes? Let’s explore the pros and cons of the paleo diet and find out if it has any benefits for individuals with diabetes.

What is the paleo diet?

The idea behind the paleo diet is to do away with modern foods and only eat what our hunter-gatherer ancestors ate thousands of years ago. Basically, if something looks like it was made in a factory, don’t eat it.

According to Dr Loren Cordain, author of The Paleo Diet, you’ll need to exercise regularly while following a strict diet made up of only foods that can be hunted and gathered to stay healthy. 

You can look forward to seeing a general improvement in your health on this diet because you will be eliminating high-fat and processed foods that are high in calories and low in nutrition.

The paleo diet is focused on health, and wasn’t created as a weight loss diet. However, Dr Sandon says you will likely lose weight because you are restricting food groups.

Any time you restrict entire food groups you are likely to lose weight because your calorie intake will be lower.

What you will eat on the paleo diet

Paleolithic humans lived on various diets, depending on what was available at the time and in the area where they lived.

Some ate a low carb diet high in animal foods, while others consumed a higher carb content with lots of plants.

Some even feasted on insects, but fortunately this isn’t included in the modern-day paleo diet.

The paleo meal plan includes:

• Unprocessed meats and fish
• Eggs
• Fruit and vegetables
• Nuts and seeds
• Herbs and spices
• Healthy fats and oils

Foods that are allowed in moderation include grains, legumes and most dairy products.

Foods you will avoid on this diet include:

• Processed foods
• Added sugar
• Artificial sweetener
• Soft drinks

Health benefits of the paleo diet

Proponents of the paleo diet claim that the benefits go way beyond just weight loss. It is claimed to provide an avenue for holistic wellbeing and a healthier lifestyle.

Some of the proposed benefits include: 

• Heart health. Reduced inflammation strengthens your organs, keeping disease at bay.
• Increased energy levels.
• Strong and healthy bones.
• Your skin might clear up from cutting out sugar and dairy.
• Improved digestion.
• Boosted immunity.
• Improved cholesterol and reduced blood pressure.
• Improved glycemic control.
• Improved satiety and gut health.

Supporters of the paleo diet believe that the human body is not genetically equipped to consume modern-day foods. 

They believe our modern diet has increased the worldwide prevalence of chronic diseases such as heart disease, obesity and diabetes.

Paleo and diabetes – what does science say?

A few studies confirmed potential benefits for diabetes patients. A study in 2015 found that the paleo diet led to significant short term improvements in the following areas:

• Waist circumference
• Triglyceride levels
• Blood pressure
• Good cholesterol levels (HDL)
• Fasting blood sugar.

Another study investigated the influence of the paleo diet on the prevention and control of chronic diseases.

Participants of the study lost on average 3.52kg and had a decreased waist size and body mass index.

Since having excess body weight is one of the main risk factors for developing chronic disease, including diabetes, researchers concluded that following the paleo diet may reduce the risk.

Increased insulin sensitivity

Most paleo foods are relatively low-carb, which means there is a lower demand on the pancreas to produce insulin. 

Research has shown that the paleo diet can decrease insulin secretion and therefore improve the effectiveness of insulin. 

This reduces insulin resistance, which may reduce the amount of medication needed by diabetes patients.

Improved heart health

Improved cholesterol via the paleo diet is good news for your heart. Heart disease is a common complication of diabetes. 

It’s important to note that some versions of the paleo diet are heavy on red meat, which could be detrimental to your cholesterol levels.

Reduced inflammation

Too much inflammation in the body increases the risk of health problems, including type 2 diabetes, but eating low-carb, low GI foods can protect against inflammation.

A 2016 report from the American Physiological Society concluded that switching from a calorie-heavy Western diet to a paleo diet resulted in changes in the biomarkers of inflammation.

Not all of the experts are convinced though. A systematic review in 2020 found that the paleo diet didn’t lead to better blood sugar and insulin control than other healthy diets, such as the Mediterranean diet.

The biggest criticism of this diet is that it completely eliminates certain food groups, such as grains. According to nutritionists this makes the diet unbalanced and less healthy than a more well-rounded diet.

6 tips for switching to the paleo diet

1. Consult your healthcare practitioner who can give you advice on your individual needs, and any potential risks.

2. Choose the healthiest foods within the paleo framework – lean meats, fish, colourful veggies, nuts and seeds.

3. Don’t be too rigid in excluding entire food groups. Consider controlled portions of grains, legumes or dairy if your doctor feels it will be beneficial.

4. Educate yourself about portion control and learn how to read food labels in order to make the healthiest choices.

5. Be flexible and adaptable. It’s okay to make modifications based on your needs.

Conclusion

The paleo diet can offer potential benefits to diabetics, particularly in terms of blood sugar control and weight management. 

However, approach with caution and professional guidance to ensure the dietary changes you make will only be to your benefit.