Do’s & Don’ts of Paleo:
When it comes to a Paleo diet it’s all about going back to the basics. It’s about eating the way our ancestors did before modern technology – clean, pure & simple. And while the idea is to eat only the foods that were hunted and gathered in Paleolithic era, eating simple should be, well, simple. So, we gathered some Do’s and Don’ts to make eating in a cleaner, Paleo way as easy as possible.
Meat:Beef, chicken, pork, turkey, veal and lamb are all fair game, and the leaner the meat the better. In addition to being high in protein,animal meat has been shown to benefit muscle and bone health, as well as increase metabolism and iron absorption.
Pro-tip: Be mindful when ordering pre-made food like burgers that may have non-paleo fillers in them (e.g. breadcrumbs, quinoa).
Seafood:Fish and shell-fish are heart-healthy, high protein options and include everything from halibut to calamari. Aim forthose rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna and avoid anything that’s breaded. Alternatively, swap a breaded recipe for one that’s nut-crusted to keep things paleo-friendly.
Fruits & Vegetables:Stocking up on all different kinds of fruits and vegetables is a surefire way to add variety to your meals. Even though not all fruits and vegetables are created equally – some are higher in starch, others higher in sugar – fruits and veggies are important as they contain nutrients in their most simple and natural form.
Nuts and seeds:Snack on almonds, cashews, and seeds. Mix things up by using nut or seed butters (e.g., almond butter) as a topping or as a snack by itself. Just remember, peanuts are technically legumes (not nuts) so peanuts and peanut butter are not considered paleo.
Healthy Oils: Oils from fruits and nuts are also considered paleo and are great to cook with. Try avocado oil, coconut oil or even walnut oil.
Grains: Non-paleo breads, pasta, quinoa, rice, rye, oats are all considered non-paleo. If you’re craving some of your favorite grain-based meals, try some of our recommended recipe swaps or grab some Base Culture paleo bread and make your go-to sandwich or avocado toast.
High-starch:Avoid starchy vegetables like corn and potatoes. While they’re technically vegetables, they can also be considered carbohydrates like grains and pasta.
Legumes:Because legumes are high in lectins and phytic acid, they aren’t considered great compliments to a paleo diet. This means all beans, peas, lentils, tofu, peanuts and soy products should be avoided.
Processed Foods:It makes sense to avoid processed foods since the technology to process these foods certainly didn’t exist during the paleolithic era. If it has multiple ingredients you don’t recognize on the label, it’s most likely processed. Even things like bacon and sausage are technically processed unless they’re grass fed and free of preservatives like nitrates, sulphites and sorbates.
MAYBE Eat:Dairy: Some paleo-philosophies include dairy and some do not. Our rule of thumb is do what you feel would work best for you, but in moderation. We do not use dairy in any of our Base Culture products, but recognize the benefits to eating dairy, which is nutrient-rich and low in carbs. If dairy is your thing, try opting for organic, pasture-raised, grass-fed, full fat.