Would you Adam and Eve it? The high protein Paleo diet is not a new-fangled fad, but recent advice to load up on carbohydrates could be; in evolutionary terms. A new study commissioned by the Meat Advisory Panel (MAP) explores our ancestral eating habits and concludes that human evolution has not kept pace with the explosion in modern-day food choices. In fact, the same study points out the health issues associated with eating more carbohydrates.
Genetically, we remain stone-age hunter-gatherers who thrive on lean meat, fruits, vegetables and nuts, but environmentally we are surrounded by foods laden with sugar, simple carbohydrates and the wrong type of fats.
We are now so out of step with evolution that 70% of our energy intake comes from foods our ancestors would never, or rarely, have eaten, the study in nutrition journal, Complete Nutrition, points out.
Its author, dietitian and member of MAP, Dr Carrie Ruxton, believes this: “could explain the unacceptably high prevalence of certain diseases of affluence, such as cardiovascular disease, type 2 diabetes and cancer”.
She has identified five key areas where modern-day diets have left us trapped in a dangerous time-warp:
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Glycaemic load
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Fatty acid composition
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Macronutrient composition
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Fibre content
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Sodium-potassium ratio
Researchers have long acknowledged the ‘French Paradox’ — our European neighbours have low levels of heart disease despite a high consumption of supposedly unhealthy foods. Now Dr Ruxton’s study confirms growing evidence of a ‘Protein Paradox’.
She explains: “Hunter-gatherer societies eat far more meat than is recommended in Western countries and yet have a far lower risk of developing cardiovascular conditions.”
“Over the past 50 years, the official advice has been to eat more complex carbohydrates and less meat and fatty foods, but over that time, obesity has sky-rocketed and so too have diet-related conditions such as heart disease, stroke and diabetes.”
Professor Robert Pickard, also a member of MAP, notes further: “The fossil record and diets of contemporary hunter-gatherer societies illustrate that we are best suited to a diet which is high in protein, omega-3 fatty acids, monounsaturated fats and fibre, but lower in carbohydrates, omega-6 fatty acids, saturated fats and sugars.
“Studies have confirmed that a meat-based hunter-gatherer diet tends to lower blood pressure, blood sugar levels, LDL cholesterol and triglycerides and delivers significant reductions in body weight and waist measurements.”
Dr Ruxton has come up with a five-point plan which highlights the benefits of a paleo-type diet and suggests simple swaps to eat for your evolutionary age:
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Paleo diets |
Nutrient/ health impact |
Modern equivalents |
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High intakes of game meat |
High intakes of MUFA, PUFA, lower SFA. High intakes of protein |
Choose lean red meat and game, remove any visible fat and cook without extra fat, or use olive oil |
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Low intakes of processed carbohydrates and modern grains |
Lower carbohydrate content and lower GL than modern diets. More dietary variety from gathered grains |
Include a wider range of wholegrains in the diet e.g. rye, spelt, barley, flax, teff (ancient grain) |
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Use of honey and fruits to sweeten |
Reduced added sugar consumption, lower GI |
Honey and fruits can still be used to sweeten |
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Foraged marine foods |
High intakes of n3PUFA and vitamin D |
Consume fish twice a week, including one portion of oily fish. Consume shellfish and molluscs |
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Wide variety of foraged plant foods |
High intakes of fibre and PUFA |
Snack on nuts and seeds. Choose a wider variety of vegetables |