Paleolithic Diet Carbohydrate Goal

The Paleolithic diet, also known as the paleo diet, paleodiet, caveman diet and hunter-gatherer diet, is a nutrition regimen based on what is known of our ancient diet during the Paleolithic era, approximately 10,000 years ago. The Paleolithic diet focuses on consumption of natural foods readily available to the hunter-gatherer. These foods include roots, nuts, fruits, vegetables, fish and grass-fed meats. The idea of the modern Paleolithic diet was first introduced in the 1970s with the belief that the diet of our ancestors is ideal for human health.

Carbohydrates in a Paleolithic Diet

Carbohydrate consumption increased greatly following the implementation of agriculture, reducing the amount of protein in the diet. The Paleolithic diet increases the amount of protein consumed and reduces carbohydrate consumption to account for this. According to "The American Journal of Clinical Nutrition," this light restriction of carbohydrates can help prevent obesity and type 2 diabetes. Root vegetables, tubers, unprocessed grains, legumes, berries, fruits and honey are the source of carbohydrates in the Paleolithic diet. All paleodiet carbohydrate sources were available to the hunter-gatherer before the advent of agriculture.

Percentage of Carbohydrates for a Paleolithic Diet

When following a Paleolithic diet, setting realistic carbohydrate goals to support muscle function is important. Carbohydrates should make up between 25 and 35 percent of calories consumed. Many misconceptions label the Paleolithic diet as low-carbohydrate; however, it simply eliminates processed grains. To achieve healthy carbohydrate consumption, consume a carb-containing food with each meal. A handful of berries with breakfast, fruit with lunch, nuts or grains as a snack and tubers or root vegetables with dinner will easily suffice.

Importance of Carbohydrates

Carbohydrates supply your body with the nutrients required to make glucose, the primary source of energy for your muscles. Different types of carbohydrates come from different sources; those high in fiber take longer to digest and supply your body with lasting energy. High-fiber carbohydrate sources are favored in the Paleolithic diet. As an added benefit of extra fiber, you will feel full for longer, reducing the desire to overeat. This aids in weight loss and weight management, two common goals of following the paleodiet.

Consult a Physician

Before beginning a Paleolithic diet, consult your physician to ensure your body is healthy enough to withstand a diet change. While a paleodiet offers health benefits by reducing fat and processed foods, each diet requires individual consideration before dramatic alterations. Once cleared by your physician, gradually switching to a paleodiet is best. Slowly replace each meal with one suited to a Paleolithic diet. Starting with breakfast, moving to lunch, snacks and lastly dinner will make the transition easiest on your body.