Thursday, February 11, 2016

Paleo Diet Food List

I was doing some research online about what I can and cannot eat as I am trying to follow a Paleo diet. I came across this list as part of a post over on PaleoDietPlusPlus.com.

Paleo Diet Food List

  • Protein

    • Red Meat and PorkBeef, veal, lamb, bison, ostrich, sheep, caribou, goat, venison (deer), pork. Try to get grass-fed and organic if possible.
    • Cage-free Poultry: Chicken, duck, quail, goose, pheasant, pigeon, eggs from any of the birds just mentioned.
    • Wild Fish and Seafood: Salmon, tunatilapia, anchovy, herring, yellowtail, mahi-mahi (dorado), trout, bass, halibut, sole, haddock, turbot, walleye, cod, flatfish, grouper, mackerel, white fish, shrimp, oysters, clams, mussels, sea urchin, lobster, scallops, crab.
    • Nuts: Cashews, hazelnuts, pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (Pepita), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, coconuts. Note: Peanut is not a nut, it’s a legume, thus it isn’t allowed on the Paleo diet.
  • Fat

    • Cooking Oil
      • Extra-virgin coconut oil: You never want to burn your oil when you cook and since coconut oil has a high heat index (making it harder to burn), it is the oil I recommend for cooking for most meals.
      • Bacon Fat (lard): Bacon fat can be used as a cooking oil. It’s delicious (who doesn’t bacon?) and can be easily harvested from the grease of rendered bacon fat.
      • Beef TallowTallow, much like bacon fat, is a rendered form of beef fat. I usually get my beef tallow from the fat that floats on top of my beef bone broth which I make once a week.
    • Salad Oil
      • Extra-virgin olive oil (EVOO): This is my oil of choice for most of my salads. EVOO is high in polyunsaturated fats (PUFA) so it’s very unstable under high heat and sun light, so I don’t recommend cooking with it and don’t leave it in direct sun light or storing it in a clear bottle. Keep it in a dark place and use a bottle that is tinted (similar to red wine bottles).
      • Sesame seed oil: Adds a great Asian flavor to any salad, I recommend only a teaspoon per salad.
    • Food with Good Fat: Avocados, butter (if you can eat diary), ghee (clarified butter), pork, beef, duck, veal, lamb, cold water fishes (sardines, mackerel, salmon, anchovies), walnuts, pistachios, pecans, Brazil nuts, sesame seeds, pumpkin seeds (Pepita), pecans, pine nuts, macadamia nuts, chestnuts, chia seeds, cashews, almonds, hazelnuts, sunflower seeds, coconuts.
  • Carbohydrates

    • Starchy Roots: Sweet potatoes, yams, cassava, potatoes, purple yams, sweet yams.
    • Nuts: Cashews, hazelnuts, pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (Pepita), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, coconuts. Note: Peanut is not a nut, it’s a legume, thus it isn’t allowed on the Paleo diet.
  • Sugars

  • Alcohols

    • None
  • Vegetables

    • Lettuce, butter lettuce, carrots, beets, turnips, parsnips, rutabaga, radish, artichokes, arugula, cabbage, broccoli, cauliflower, cucumbers, romaine lettuce, watercrest, onions, shallots, button mushroom, portabello, oyster mushroom, shiitake. Pretty much any green leafy vegetable. I also included mushrooms under vegetables even though it’s classified as a fungus, but most people usually cook mushrooms as if they were vegetables.
  • Spices and Herbs

    • Onions, garlic, parsley, cilantro (coriander), thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, curry powder, all spice, five spice, paprika, chili powder, salt, pepper, cinnamon, vanilla extract (make sure it’s 100% pure), cloves, nutmeg, star anise, mustard seeds, cumin.
  • Fruit

    • Apples, grapefruit, pomelos, oranges, pear, acorn squash, buttercup squash, butternut squash, pumpkin, spaghetti squash, yellow summer squash, zucchini,bananas, strawberries, raspberries, goji, cocoa, lemon, lime, tangerines, lychee, rumbatan, mangoes, grapes, papaya, plums, peaches, nectarines, blackberries, pineapples, pomegranates, cantaloupes, cherries, apricots, watermelon, honeydew.

Part of the list that felt even more important than what I can't eat, is what I can't eat.  It is a much shorter list and easier to remember, I think:

Food NOT allowed on the Paleo Diet

  • Refined carbohydrates: White bread, white flour
  • Grains: Wheat, oat, rye
  • Refined sugars: White table sugar, candy of all types,
  • Legumes: Soybean, pinto beans, peas, fava beans, black eyed peas, lima beans, peanuts.
  • Dairy: This is a point of controversy, as some people will say dairy is OK on the Paleo diet, while Paleo diet purist will argue otherwise. I say if you’re not lactose intolerant then eat dairy. But if you’re strict Paleo then stay away from the stuff! Dairy products: Cheese, milk, yogurt, butter, milk chocolate. Note: Ghee, clarified butter does not contain lactose nor casein, the proteins in dairy that causes harm to people who are intolerant to dairy. So enjoy ghee if you can afford it.
  • Processed food: Anything that is in a can or bag and doesn’t spoil for months or years. You can bet it contains preservatives.
  • All junk food: Chips, sweets, candy
  • Hydrogenated Oils and Trans Fat: Vegetable oil, vegetable shortening, hydrogenated soybean oil, hydrogenated corn oil, margarine, shortening.
  • Excitotoxins: Mono sodium-glutemate