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旧石器时代饮食 Paleo diets: back in style?
(2015-07-07 10:38:52)
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旧石器时代饮食
Paleo diets: back in style?
There's a new diet in town, the Paleo diet. Looks like alot of people jumped on the bandwagon, so many that there are now Paleo optionsat many restaurants. Not only do I see Paleo options in the US, but also herein Beijing. Could this new trend be right for you? Let's take a look at theresearch and see.
Claims
Startling rates of heart disease and diabetes may
belinked to America's overconsumption of refined grains and
processed foods.Choosing to eat like our hunter-gatherer ancestors
did during the Paleolithicera may be a way to lose weight, thereby
reducing your risk of developing suchchronic ailments.
The theory is based on the idea that we should only
eatfoods that our bodies are genetically predisposed to
consume.
Paleo: defined
This diet includes food that was available during
thePaleolithic era. All other foods are excluded.
What's in?Lean meat, fish, eggs, vegetables, fruits
andnuts.
What's out? Grains, beans and legumes, dairy,
refinedsugar, caffeine, and alcohol.
Cons
Upon further investigation into this diet, there
areseveral noteworthy concerns.
1) True Paleo diet?
How can we know for sure what the Paleolithic person
ate?“The notion that our ancestors ate more meat than grains is not
based in fact.Our ancestors were constantly gathering grain-based
foods,” says Julie MillerJones, a professor emeritus in nutrition
at St. Catherine University in St.Paul, Minn., who has studied
grains extensively. Jones adds, “Though the huntfor meat was pretty
constant, the kill was rare. " It is unlikely that ourancestors had
access to meat two to three times each day. Unfortunately,
ourcurrent Paleo dieters are consuming significantly more me than
our ancestors.
2) Nutrient pitfalls
Research currently suggest that meat shouldn't
takecenter stage in anyone's diet. A high meat consumption usually
correlates witha high saturated fat and cholesterol intake, which
can increase your risk ofdeveloping heart disease and diabetes. In
fact, data backs this. One study thatincluded more than 11,000
participants compared blood pressure levels of meateaters to fish
eaters, vegetarians and vegans, and found that meat eaters hadthe
highest prevalence of hypertension, while vegans had the lowest. An
earlieranalysis found that vegetarians had a significant 24 percent
lower death ratefrom heart disease compared with
non-vegetarians.
Avoiding whole grains and dairy products means you can
bemissing out on some essential me a chance such as fiber, protein,
iron,calcium, vitamin D, and other minerals. All of these are
essential for heart,phone, and gut health.
3) Lack of research
Today, a total of five studies have looked at
theefficacy of the Paleo diet. The studies were based on small
groups of people.Some may sound promising, but more research needs
to be conducted in order fordietitians to put our stamp of approval
on it. Much of this diet's popularitystems from people's
testimonials, rather than good, scientific studies.
An expert panel selected by U.S. News conducted a
large,comprehensive review of 32 different diets. Each diet was
rated oneffectiveness for weight loss, preventing diabetes and
heart disease, andfeasibility. Of the 32 diets, the paleo diet tied
with the Dukan Diet for lastplace. Experts concluded that there is
little evidence to show that aPaleolithic diet is effective for
weight loss, heart disease or diabetes.
Pros
This diet is not entirely bad. Actually it
encouragesconsumption of fruits and vegetables. A study from March
2014 found that eatingseven or more servings of fruits and
vegetables a day is associated with a 42percent lower risk of death
at any point, compared to those eating just oneserving a day.
Choosing whole foods instead of processed food also translatesto
less refined sugar and sodium. And that makes for a happy
heart.
Bottom line:
Balance is key! While there are some benefits to the
Paleodiet, we don't have enough research to say that it won't hurt
us in the longrun. We need more time to evaluate its safety and
long-term effects. In themeantime, let's fill up our plates with
whole grains, low-fat dairy, leanprotein, and plenty of fruits and
vegetables. And don't forget to move.Exercise is a big part of
healthy living.
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