In a 2 year study comparing low fat diets, meaning higher carbohydrates, to the Mediterranean diet and to a low carbohydrate diet they found the high fat diet surpassed the other two diets in the areas of weight loss, raising HDL, lowering LDL, lowering cholesterol and lowering insulin. Another study was done following a group of women of which 30% developed breast cancer. It was found the high carbohydrate low fat diet had 30% more breast cancer than its lower carbohydrate high fat in the form of nuts diet and 50% more breast cancer than the low carb diet with higher amounts of fat in the form of olive oil. I know paleo has taken over and I agree with its lower carb recommendations, but I am concerned with the higher amount of protein. In an 18 year study it was found that there was a higher risk of cancer and diabetes in those who ate higher protein diets, especially in the 50-65 age group.
I would recommend between 50-60 grams daily only.
The recommendations listed below are beneficial for preventing cancer, heart disease and diabetes and promoting a long healthy energized life.
Healthy fat: extra virgin olive oil, sesame oil, coconut oil, organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives, nuts and nut butters (excluding peanuts), grass fed cheese (except for blue cheeses), flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, and chia seeds.
Protein Sources: whole eggs; wild fish (salmon, black cod, mahi mahi,herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, clams, oysters); grass-fed pork or beef, organic fowl or poultry such as turkey, chicken or duck, lamb, liver, bison, or wild game.
Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, naturally fermented sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
Herbs, Seasonings, and Condiments: You can go wild here as long as you watch the labels. Avoid ketchup and chutney because of the high sugar content, but enjoy mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at plants that process wheat and soy.
The following can be used in small amounts. At the most once a day or, ideally, less than 2 times weekly:
Non-gluten grains: amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats: although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.
Legumes (beans, lentils, peas). Exception: you can have hummus (made from chickpeas).
Carrots and parsnips.
Whole sweet fruit: berries are best; be extra cautious of sugary fruits such as apricots, mangos, melons, papaya, prunes, and pineapple.
Cow’s milk and cream: use sparingly in recipes, coffee, and tea.
Cottage cheese, yogurt, and kefir: use sparingly in recipes or as a topping.
Sweeteners: natural stevia and chocolate (choose dark chocolate that’s at least 70 percent or more cocoa).
Wine: preferably red.