Potatoes & the Paleo Diet
Overview
The Paleo diet follows the basic nutritional guidelines of our ancestors during the Paleolithic era. Focusing on whole foods, the Paleo diet has numerous restrictions on which foods to eat and which foods not to eat. One common question with the Paleo diet is whether it’s OK to eat potatoes, including sweet potatoes and yams.
Function
During the Paleolithic era, humans were hunter-gatherers. They would hunt animals for the protein and gather wild fruits and vegetables. Potatoes and other starchy vegetables, however, require cooking and preparation to eat because they are inedible in the raw state. While potatoes provide energy, they also contain toxins and could make people sick when eaten raw.
Effects
Starchy vegetables have a negative effect on blood sugar levels. A typical Western diet, consisting of high carbohydrates of rice, potatoes and refined sugars, requires the body to store carbohydrates within muscle cells as glycogen. This causes the body to store less intra-muscular triglycerides–IMT. A Paleo diet controls the blood sugar levels and conserves the muscle glucose levels within normal ranges. The IMT stores will also increase, resulting in an increased breakdown of fat for energy.
Benefits
The Paleo diet offers several health benefits as a result of eliminating potatoes from everyday nutrition. By consuming the majority of the carbohydrates from fruits and vegetables, the Paleo diet controls hormone levels that can improve blood lipid levels, Type 2 diabetes and gout. According to Dr. Loren Cordain, professor at Colorado State University, the Paleo diet has the ability to reduce tissue inflammation and body acidity that can promote bone and muscle strength.
Athletes
Athletes on the Paleo diet are allowed to add occasional potatoes and starchy vegetables based on their training program and workout intensity. According to “The Paleo Diet for Athletes,” athletes in Stage IV of nutrition–Eating for Extended Recovery–can consume potatoes and other high-glycemic foods to load on carbohydrates and promote the recovery and healing process. The nutrients found in potatoes are important to replenish the glycogen stores used for workouts, training and endurance events.
Considerations
During a normal Paleo diet routine, replace the carbohydrates normally gotten from potatoes with a colorful mixture of fruits and vegetables. Recommended fruits include bananas, berries, pineapple, pomegranate and cherries. Fresh vegetables can consist of asparagus, broccoli, spinach, peppers and carrots.
The Paleo Diet, popularized by Loren Cordain, Ph.D., is a diet method that espouses eating only foods that were available to Paleolithic people. This means diets free of grains, dairy, processed foods and foods high in sugars. In essence the Paleo Diet asks the dieter to “get back” to a truly all-natural diet and enjoy a variety of natural, whole foods that are less common in today’s society. As many rely upon sweet breakfast cereals, oats, and processed foods like breads for breakfast, it can be a challenge to adhere to the Paleo Diet during breakfast.
Eggs
Your Paleolithic ancestors had access to the eggs, thus making them a staple in the Paleo Diet breakfast. Clinical nutritionist and author, Jonny Bowden, suggests that eggs are best consumed poached as there is no need for excessive and non-compliant fats and lessens the likelihood that the cholesterol would be oxidized, becoming less health for the body. Likewise, omelets stuffed with vegetables allow for a more complete Paleo meal.
Lean Meats
Lean meats make the cornerstone of many Paleo Diet meals as they are high in protein and vitamins and minerals that help maintain vitality. Grass-fed meats are generally recommended within the Paleo diet, given their more healthful fatty acid profiles.
Fruits
Those seeking a sweet fix in the morning time while on the Paleo diet can benefit greatly from the variety of fruits available to the Paleolithic man. Fruits of all types are encouraged saving dried fruits in the Paleo Diet. As noted by Dr. Cordain, however, fruit alone does not satisfy the requirements, so include an egg or a lean meat source as well.
Panakes and Waffles
Pancakes and waffles are traditionally noted as not in compliance with a Paleo diet, however, with some culinary creativity, you can make a Paleo-friendly pancake. Try replacing the dry ingredients with almond or cashew meal, flax seed meal, coconut flour and a few scoops of pea protein powder and keep the wet ingredients the same, says John Berardi, nutritional biochemist and professor.
Read more: http://www.livestrong.com/article/188514-paleo-diet-breakfast-ideas/#ixzz1VHKB6qQl
Leave a Reply