The
“paleo”
or “caveman”
diet
has had its moment in the spotlight, promising a return to how our
ancestors ate—lots
of meat, no dairy, no grains, and a heavy emphasis on “natural”
foods.
But
does cutting out entire food groups really lead to better health—or
is it just another quick-fix fad?
The
Criticism of Paleo
Health
experts, including the Dietitians
Association of Australia,
argue that paleo is nutritionally
incomplete.
Why? Because it excludes two major food groups from the Australian
Guide to Healthy Eating: wholegrains
and dairy.
That’s
a big problem. These food groups provide nutrients in amounts that
other foods simply can’t
match. For example:
-
To
get the calcium in one
serve of dairy,
you’d
need to eat:-
32
brussels sprouts -
21
cups of raw spinach -
11
cups of diced sweet potato -
6
cups of cabbage -
or
1 cup of almonds
-
Clearly,
that’s
not realistic—or
sustainable.
The
Risks of Going Paleo
Critics
highlight several health concerns with strict paleo eating:
-
Calcium
deficiency
→ Paleo
eliminates dairy, the richest source of absorbable calcium. This
raises the risk of osteoporosis and fractures later in life. -
Too
much saturated fat & animal protein
→ Today’s
livestock is far fattier than wild game, leading to higher intakes
of saturated fat. Combined with excess protein, this can stress
kidneys and weaken bones. -
Low
fibre intake
→ Cutting
wholegrains drastically reduces fibre, which is crucial for bowel
health and reducing colorectal cancer risk.
Interestingly,
some of the longest-living
populations in the world
(think Japan, Sardinia, or the Mediterranean) get 70–80%
of their energy from wholegrains, legumes, and plant foods—the
very foods paleo excludes.
But
What About the Benefits?
To
be fair, paleo isn’t
all bad. It encourages cutting back on highly processed junk foods
like biscuits, cakes, crisps, sugary drinks, and excess alcohol. For
many, this alone can lead to short-term
weight loss
and better energy.
But
remember—not
all processed foods are unhealthy. Wholegrain pasta, quinoa, quality
breads, and fortified cereals provide important nutrients and fibre.
What
the Experts Say
The
US
News & World Report’s
annual diet rankings
placed paleo last
out of 24 diets reviewed.
Its panel of nutritionists and dietitians “took
issue with the diet on every measure,”
citing
lack of balance, sustainability, and scientific support.
Meanwhile,
evidence shows that far from being harmful, low-fat
dairy
is linked with better
heart health and weight management
. And wholegrains, legumes, and cereals remain some of the most
protective foods against diabetes, bowel cancer, and cardiovascular
disease.
The
Bottom Line
The
paleo diet may help you cut down on junk food, but it falls short
when it comes to long-term health and balance. Cutting out
wholegrains and dairy means missing out on vital nutrients and
setting yourself up for deficiencies.
A
truly healthy approach doesn’t
mean eating like a caveman—it
means eating like someone who wants to live
well into their 80s and beyond:
balanced, nutrient-rich, and sustainable.
References
-
National
Health and Medical Research Council. Australian
Dietary Guidelines.
2013. -
National
Osteoporosis Foundation. Calcium
and Vitamin D: Important at Every Age. -
US
News & World Report. Best
Diets Ranking. 2023. -
Hu
FB. Dietary
patterns and healthy aging.
N Engl J Med. 2019.
