Question

Choose 1 popular diet currently in the news-

• Is there potential for nutrient deficiencies, such as calcium and vitamin D, when following this diet for longer than one year that may make it inappropriate for certain at-risk groups (e.g., those with existing or at high risk of osteopenia or osteoporosis)?

Answer 1

Ans) The Paleo diet, also referred to as the caveman or Stone-Age diet, includes lean meats, fish, fruits, vegetables, nuts, and seeds.

- Proponents of the diet emphasize choosing low-glycemic fruits and vegetables.

- There is debate about several aspects of the Paleo diet: what foods actually existed at the time, the variation in diets depending on region (e.g., tropical vs. Arctic), how modern-day fruits and vegetables bear little resemblance to prehistoric wild versions, and disagreement among Paleo diet enthusiasts on what is included/excluded from the diet. Because of these differences, there is not one “true” Paleo diet.

For example, although white potatoes were recorded as being available during the Paleolithic era, they are usually avoided on the Paleo diet because of their high glycemic index. Processed foods are also technically off limits due to an emphasis on fresh foods, but some Paleo diets allow frozen fruits and vegetables because the freezing process preserves most nutrients.

- Overall, the diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate(specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars.

- The monounsaturated and polyunsaturated fats (including the omega-3 fats EPA and DHA) come from marine fish, avocado, olive oil, and nuts and seeds.

- Grass-fed beef is often highlighted on the diet, which is promoted to contain more omega-3 fats than conventional beef (due to being fed grass instead of grain).

- It contains small amounts of alpha-linolenic acid (ALA), a precursor to EPA and DHA.

- The amount of omega-3 in grass-fed beef is much lower than that in oily marine fish.-

Cookedsalmon contains 1000-2000 mg of EPA/DHA per 3-ounce portion, whereas 3 ounces of grass-fed beef contains about 20-200 mg of ALA.

- Randomized controlled trials have shown the Paleo diet to produce greater short-term benefits than diets based on national nutrition guidelines, including greater weight loss, reduced waist circumference, decreased blood pressure, increased insulin sensitivity, and improved cholesterol.

Potential Pitfalls

• Meal planning. Because the diet relies heavily on fresh foods, expect a time commitment to plan, purchase, prepare, and cook meals. This may be challenging for busy lifestyles or for those less experienced with cooking.
• Higher cost. Fresh meats, fish, and produce tend to be pricier than processed versions such as frozen or canned.
• Excluding foods. The exclusion of entire categories of commonly eaten foods like whole grains and dairy requires frequent label reading in the supermarket and in restaurants. It may also increase the risk of deficiencies such as calcium, vitamin D, and B vitamins, if these nutrients are not consistently eaten from the allowed foods or a vitamin supplement. For example, there are some nondairy calcium-rich foods that are absorbed well by the body such as collard and turnip greens or canned bone-in sardines and salmon, but you would have to eat five or more servings of these greens and fish bones daily to meet recommended calcium needs. (Note that some greens like spinach that are touted to be calcium-rich also contain oxalates and phytates that bind to calcium so very little is actually absorbed.) One small, short-term intervention study of healthy participants showed a 53% decrease from baseline in calcium intake after following a Paleo diet for three weeks. [8] Furthermore, the exclusion of whole grains can result in reduced consumption of beneficial nutrients such as fiber and thus may increase one’s risk for diabetes and heart disease.
• Health concerns of a high meat intake.Several studies have shown that a high intake of red meat is linked to a higher risk of death, cardiovascular disease, and diabetes.