When it comes to the paleo vs keto diet, which is the best? It is an understatement to say that the popularity of these diets has skyrocketed in recent years. Many people are seduced by their claims about awesome health benefits and want to try them out. But it can be quite difficult to decide which of these approaches may be most beneficial to your health.
At a glance, both the paleo diet and the keto diet look pretty similar. Both diets claim to be more in tune with the needs of the human body than the classic western diet. Both promise quick and easy weight loss and better health results. However, a closer look reveals several important differences that you may need to consider before making a decision. Paleo and keto diets are not comparable in terms of nutritional value, flexibility, or potential side effects.
In this article, we’ll explain your key principles as well as the similarities and differences between paleo and keto to help you decide if any of these diets might be best for you.
What is a paleo diet?
The term “paleo diet” was first used in 2002 by Dr. Loren Cordain to describe a dietary pattern that reflects the culinary habits and practices of pre-agricultural Paleolithic hunter-gatherers. It is also known as the “Stone Age Diet”, the “Cave Men’s Diet” or the “Primordial Diet”.
Although we don’t know much about what our ancestors ate on a daily basis, their diet was supposed to be largely based on lean meat, fish, seafood, fruits, vegetables, seeds, and nuts. Foods such as cereals, grains, dairy products and refined oils were introduced much later and as such are not usually included in paleo diets.
According to a study published in the Total environmental science, paleo diets are usually low in carbohydrates (about 25% of total energy intake) and high in protein (about 30% of total energy intake), cholesterol, and polyunsaturated fatty acids (about 15%). % of total energy intake). The quality score of the diet is reduced to 260, which places the paleo diet well above the recommended value.
What is a ketogenic diet?
It has been shown that the The keto diet helps prevent seizures, which is why it was first introduced as a treatment for epilepsy in the 1920s. Because people with epileptic seizures tend to respond well to fasting regimens, doctors wanted to find a way to mimic the metabolic effect of fasting without depriving their patients of food. This strategy was used successfully for almost two decades, until antiepileptic drugs were introduced into medical practice. When nutritionists realized that the ketogenic diet can produce rapid weight loss results, it quickly went into the mainstream.
Ketogenic diets are very high in dietary fats and extremely low in carbohydrates, making them similar to the Atkins diet. The difference is that when you’ve been at Atkins for a while, you can gradually reintroduce carbohydrates into your meals. While on a ketogenic diet, keep your carbohydrate intake low at all times. The goal of this approach is to achieve a state of ketosis – a metabolic condition in which the body goes to the burning of fat reserves instead of glucose. Ketosis is characterized by low insulin levels and high ketone levels. Ketones are compounds produced by the liver from fatty acids and used as fuel by muscles and other tissues.
From a nutritional point of view, ketogenic diets contain approximately 75% of dietary fats, about 15-20% protein, and up to 10% carbohydrates. The amount of net carbohydrates (total carbohydrates minus dietary fiber) in a single food should not exceed 25 g. To achieve this, ketogenic diets rely heavily on meat, fish, eggs, nuts, seeds, oils, and fatty foods, as well as certain vegetables (such as low-carb leafy vegetables, onions, or tomatoes). Fruits, cereals, beans, legumes and roots are not included.
Paleo vs keto diet: similarities
Key principles
Paleo and ketogenic diets share many key principles. Both emphasize the importance of eating whole foods, while reducing the intake of highly processed foods, especially those that contain large amounts of added sugars. They also agree when it comes to avoiding various food groups. For example, both diets eliminate cereals, beans, and legumes. Paleo diets are due to the simple fact that cereals and legumes were not present in the first human diets. The keto diet excludes them due to their high carbohydrate content.
Both the paleo and keto diets favor a high intake of dietary fats, ideally in the form of mono and polyunsaturated fatty acids from sources such as olive oil, avocado, nuts, seeds and fish. Similarly, they both discourage the consumption of highly processed and trans fats due to their harmful impact on cardiovascular health.
Health benefits
Paleo and keto diets can have a fairly comparable impact on our health and body composition. A study published in Nutrients revealed that the keto diet can cause rapid weight loss and help reduce the risk of developing type 2 diabetes, cardiovascular disease and various types of cancer. It can also have a beneficial effect on bowel health and appetite control.
Similarly, many studies, including one published in Advances in nutritionhave indicated that the paleo diet can significantly reduce body weight and waist circumference while improving blood pressure, lipid profile, and systemic inflammation.
In addition, emerging evidence published in Research in Psychiatry suggests that both diets may have a positive effect on our mood and mental health, although more rigorous research is needed to confirm these findings.
Paleo vs keto diet: differences
One of the biggest differences between paleo and keto diets is ideology, or lack thereof. The keto diet is all about changing your dietary habits, while the paleo diet is considered more of a lifestyle. Paleo diet enthusiasts strongly promote participation in HIIT (high intensity interval training), yoga, meditation, and mindfulness.
In addition, there are some significant differences in relation to the components of the diet. Although keto explicitly restricts carbohydrates, paleo allows them, as long as they come from whole food sources. Keto encourages the consumption of many dairy products, such as whole milk, butter and natural yogurts. Since they were not present during the Paleolithic era, you will not find them in any Paleo guide. In addition, the consumption of soy foods such as tofu, tempeh and soy is supported in the keto diet. In contrast, paleo does not allow soybeans, as they fall into the category of legumes.
Health risks
Following a keto diet can have some benefits, but it also carries some risk. Over the years, many questions have been asked about its safety and long-term effects. For example, an article published by Harvard Medical School suggests that high keto fats may contribute to an increased risk of developing heart disease, liver problems, and kidney stones, especially in people with certain genetic predispositions. In addition, low fiber content can cause digestive problems.
In addition, many have reported that the The ketogenic diet causes temporary flu-like symptoms, which led to the minting of the now popular phrase “flu keto”. These symptoms may include headache, fatigue, nausea, dizziness, ‘brain fog’, gastrointestinal upset, decreased energy, fainting sensations, and altered heartbeat. If you have low blood pressure, keto may not be a good option for you.
Following a paleo diet can also carry some risks. Because it excludes many food groups, it could contribute to certain micronutrient deficiencies. Calcium and vitamin D in particular, which are essential for bone health, can be scarce.
Paleo vs keto diet: which is the best?
There are pros and cons to both the paleo and keto diets. If you do not suffer from any chronic illness, the final verdict can be reduced to issues of cost, maintenance and flexibility. The paleo diet offers more food options, but it can also be quite expensive. At the same time, keto is much more restrictive and can be difficult to maintain in social situations. In general, paleo can be a slightly safer, healthier, and more flexible diet option.
References
Arab, A., Mehrabani, S., Moradi, S. and Amani, R. (2019). The association between diet and mood: a systematic review of current literature. Research in Psychiatry, 271, 428–437. https://doi.org/10.1016/j.psychres.2018.12.014
Cambeses-Franco, C., González-García, S., Feijoo, G., & Moreira, MT (2021). Is the Paleo diet safe for health and the environment? Science of The Total Environment, 781, 146717. https://doi.org/10.1016/j.scitotenv.2021.146717
Dowis, K. and Banga, S. (2021). Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13 (5), 1654. https://doi.org/10.3390/nu13051654
Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M. and Salehi-Abargouei, A. (2019). Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition, 10 (4), 634–646. https://doi.org/10.1093/advances/nmz007
Hello Harvard. (August 31, 2020). Should you try the keto diet? Retrieved April 22, 2022 from https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet