Talking about the comparison of the keto vs paleo diets? OK.
These diets are among the most popular in the world today.
Some similarities exist, but there are also differences…
…in the foods, they allow the effects they have on…
…the body, and key health effects.
Are you curious?
A ketogenic (keto) diet focuses on eating a specific balance…
…of macronutrients. The goal is to enter ketosis, where the…
…body begins to burn fat for health or weight loss.
However, palaeolithic (paleo) diet focuses on eating foods…
…that humans would have eaten in Stone Age.
To lose weight or improve health, modern processed foods…
…should be eliminated.
So, what it’s all about?
In this article, we examine the similarities and differences…
…between the keto vs paleo diets, including their benefits…
…food lists, and side effects.
Here is Fatma’s story…
I just start my diet journey and I thought I’m doing a…
...keto diet. I have been bragging about it to my close…
...friends.
One time one of my friends understand this kind…
...of thing told me that what I did all this time…
…was pale and not keto. I was shocked. I mean I…
…know both are good, but it is embarrassing knowing.
I already talk about it everywhere.
The keto and paleo diets share a lot of similar food restrictions and rules, though often for different reasons.
Ansley Hill, RD, LD, A Nutritionist
Let’s dig a little deeper!
Keto vs Paleo
The Meat Processed
The first topic for this keto vs paleo is processed meat…
As processed meats, such as bacon, salami, and ham…
…are processed food. A paleo diet usually excludes…
…them. Generally, on the paleo diet those with minimally…
…processed bacon without preservatives or nitrates are…
…considered acceptable. Keto diets allow these types of…
… meat as long as they do not contain sugar or carbohydrates…
..which could interfere with the body’s ability to achieve ketosis.
Sounds silly? It’s not.
People should read labels carefully during when buying process…
…meats such as bacon or sausage, since they may contain sugar.
Research suggests that processed meats may increase the risk…
…of cancer and other health problems, so people of any diet may…
…want to choose good quality meats over processed ones.
A paleo diet is based on natural, grass-fed food, no processed…
…meats. And keto: Any meat that does not contain any added…
…sugar or carbohydrates are considered keto.
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- The perfect on-the-go paleo and keto snack: At 6g of protein per serving, Paleovalley’s 100% Grass Fed Beef Sticks will quickly satisfy your cravings without ruining your fitness and health goals.
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Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Let’s move to the next…
Sweeteners and Sugar
It is allowed to eat honey and maple syrup as “natural”…
…sweeteners in a paleo diet. It does not allow artificial…
…sweeteners, such as sugar alcohols because they are…
…a product of modern technology. As long as they do not…
…contain any sugar, artificial sweeteners are allowed in the…
…keto diet (some products contain both sugar and artificial…
…sweeteners).
In addition to that…
It is best to choose sweeteners that do not spike blood sugar…
…such as stevia. The keto diet does not allow honey, maple…
…syrup, or any other products that contain natural sugar or…
…fructose. Coconut sugar, raw honey, maple syrup, and date…
…sugar Keto: Does not allow sugar, but allows artificial sweeteners…
…such as stevia and sucralose.
However, I prefer this brand over others that we’ve tried. Because it lacks the bitterness associated with pure stevia, some people find Stevia in the Raw to be more palatable:
- Zero-calorie sugar substitute made with stevia leaf extract and dextrose
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Still talk about keto vs paleo…
Starchy Vegetables
Starch and carbohydrates can also be found in some…
…nutrient-rich vegetables. The keto diet does not allow…
…these “starchy vegetables” because they could interrupt…
…ketosis and cause a person to consume too many…
…carbohydrates.
A paleo diet allows most of these healthful vegetables in…
…moderation. On the paleo diet, you can eat sweet potatoes,
…beets, and carrots in moderation but you should prioritize…
…lower-carb vegetables.
Get it?
Fruit
Fruits are high in vitamins, minerals, fiber, and…
…antioxidants are a healthy choice for most people.
Fruits also contain some natural sugars and some have…
…higher sugar and carbohydrate levels than others.
Those on a paleo diet can eat all fruits, including fresh…
…dried, and frozen kinds but should generally focus on…
…those with low sugar levels.
Likewise…
The paleo diet includes many berries, citrus fruits, and…
…melons. Fruits such as bananas, grapes, mangoes, and…
…cherries can also be included but ideally in lower amounts.
Keto diets are stricter when it comes to fruit, as a result, it…
…advises people to eat low sugar fruits and only in small…
…amount in order to keep their bodies in ketosis.
Berries are the most common keto-friendly fruit…
…but cranberries, peaches, apples, and plums are…
…also permitted.
So for short:
- Paleo: Allows all fruits, but high-sugar ones in moderation.
- Keto: Allows only low-sugar fruits.
Dairy
We have dairy for the next Keto vs paleo match!
Paleolithic humans did not consume dairy products…
…so the paleo diet excludes all dairy products. Cheese…
…milk, cream, or any other dairy product is not allowed…
…on the paleo diet.
On the paleo diet, however, people can drink unsweetened…
…nut milk coconut milk, and similar alternatives that do not…
…contain artificial sweeteners or thickeners.
Strictly speaking…
Some dairy products are allowed in the keto diet…
especially those that are high in fat and protein. As a result…
…the person is able to consume the recommended amounts…
…of these nutrients.
A keto diet does not include any dairy products containing…
…sugar such as ice cream, chocolate milk, or sugar-sweetened…
…coffee creamer.
But…
In moderation, a person may consume dairy products containing…
…artificial sweeteners. So, the Paleo diet excludes dairy products.
And for keto, allows dairy products without sugar ideally with…
…higher fat and protein content.
There is a warning in one article…
Those on the paleo diet must ensure they get adequate calcium…
…since the diet excludes dairy products.
Due to the severe restriction of carbohydrates, the keto diet lacks…
…fiber and several micronutrients.
I have an option for you, very low-carb diets exist. This product contains a high amount of protein. If I run out of milk, this is what I have on hand. It’s a great keto drink. To compensate for the lack of protein in almond milk, I’ve switched to cashew mild.
- ADD ALMONDMILK TO YOUR PANTRY: Unsweetened vanilla almondmilk tastes great in baking recipes, mixed with coffee, or on its own
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
More things to know about keto vs paleo…
Both Emphasize Whole Foods
Diet plans such as paleo and keto revolve around whole-food…
…nutrition. By the time it reaches your plate, a whole food…
…has undergone a minimum amount of processing.
Keto vs paleo diets emphasize eliminating all ultra-processed…
…foods and replacing them with whole foods such as fresh…
…vegetables, meat, fish, and nuts.
This is apparent most clearly in the exclusion of processed fats…
…oils and sweeteners in the paleo and keto “rule books”.
Both Eliminate Grains and Legumes
Grain and legumes are discouraged in both Paleo and…
…Keto diets although for different reasons. Because…
…grains and legumes were likely not part of early humans…
…diets and contain antinutrients Paleo supporters recommend…
…avoiding them. Phytates and lectins are antinutrient substances…
… found in some plant-based foods.
Furthermore…
When ingested in big numbers, they may induce digestive pain.
However, evidence suggests that these chemicals may have health…
…benefits. The keto diet eliminates grains and most legumes since they are…
…heavy in carbs. You risk throwing your body out of ketosis if you eat grains and…
…legumes on the keto diet.
Both May Be Effective for Weight Loss
Despite their popularity, keto vs paleo diets…
…are primarily associated with weight loss. Unfortunately…
…there is limited research available on how effective these…
…diets are for long-term weight loss. However, some short…
…term studies are promising.
A small study of postmenopausal, obese women who followed…
…the paleo diet lost 9% of their body weight after six months…
…and 10.6% after a year. At the 24-month mark…
…no further significant weight loss was observed.
Let me say this straight…
One review of research on low-carb, high-fat (LCHF) diets such…
…as the ketogenic diet, found that switching to this way of eating…
…can result in short-term weight loss, this could be because of…
..a high fat intake usually leads to a decrease in appetite and fewer…
…overall calories consumed. It’s also possible that the ketosis process…
…is causing the body’s fat deposits to be eliminated more efficiently.
The explanation behind this is still unknown.
Sum Up
Keto diets have a high fat and low carbohydrate content…
They can be effective for weight loss and blood sugar control.
Most people find the paleo diet to be a better option because…
…it is more flexible with food choices than the keto diet..
…making it easier to maintain on a long-term basis.
Ultimately, you should choose a diet that works for you long term.
Conclusion
If you find this keto vs paleo explanation helpful…
…be sure to leave a comment if you have…
…more question about keto vs paleo!
Above all, I love to hear from you guys and always…
…do my best to respond to each and every comment.
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