Look for simple drink options, made without artificial sweetener or too much added sugar, like the following:. While a paleo diet has a general "whole food" approach to eating, there are still many traditional health foods that are not considered paleo - like dairy, legumes, and whole grains, because they were not commonly consumed by our ancestors.
A more controversial argument for why legumes and common grains are avoided is because of their high phytic acid content, which is thought to reduce the absorption of certain nutrients like iron zinc, and calcium 6. However, phytic acid is also found in many paleo-approved foods like almonds and hazelnuts and is associated with some health benefits - like protective benefits against kidney stones, antioxidant properties, and a suggested link to lower risk for colon cancer 7 , 8 , 9.
Bottom line, there really isn't any evidence-based reason to avoid these foods because of phytic acid. And as for dairy, the research behind whether or not dairy is bad for you isn't very conclusive either. Some people have digestive issues when eating beans, legumes, grains, and dairy, for a variety of health reasons. And if any of these foods don't work with your body, this is probably the best excuse to avoid them. Because of the debate around these foods, there is a lot of confusion, and some people will choose a more modified paleo diet that still has some dairy or legumes included.
But a true paleo diet does not include any of the following:. If you are new to eating paleo, this may seem like a big change to your life. Cutting out grains, processed foods, dairy, and a load of other relatively common items may seem overwhelming. If you are struggling with where to begin, planning out meals that you enjoy and then figuring out a way to make that meal paleo will be a good place to start.
Instead of immediately switching to a diet full of chicken and broccoli, find ways to get creative with the process so that you can cook the food you genuinely enjoy. Yes, even paleo food can be delicious; it just takes a little bit of creativity and stepping outside of your comfort zone. Here are some ideas for creative paleo meals. Once you have decided what meals you want to make for the week, create a list of all of the ingredients you need to make that food.
As simple as this sounds, it will make it much easier for you to stick to a set plan and not get too deep into the aisles of a grocery store.
Having something as simple as a grocery list will keep you on track and ensure you get exactly what you came for. It will also help familiarize you with where to find these paleo-friendly foods in your local store. If all else fails, this simple rule of thumb may make it really easy to shop for paleo foods.
The layout of most grocery stores is quite simple: in the inner aisles, you will typically find packaged, processed foods. The cream is made with vanilla almond milk, soaked pistachios, sea salt, vanilla, and honey. Photo: Good Habits and Guilty Pleasures. Seriously, these guys are so good. Perfect for the holidays with those warming spices! Chocolate Covered Brazilian Dates These dates are stuffed with Brazil nuts, covered in chocolate, and dipped or sprinkled with hemp seeds for a crunchy, protein-rich coating that also acts as decoration.
Dairy Free Coffee Creamer You know those store-bought mixed coffee creamers with the flavorings and all the food additives? Make this homemade coffee creamer instead, with creamed cashews, dates, vanilla, and cinnamon. Simple ingredients for a perfect cup of coffee. Photo: Wholesomelicious. Dark Chocolate Covered Almonds Stuffed Dates With roasted, salted almonds, dark chocolate, coconut oil, and optional toppings like sea salt, coconut flakes, chia seeds, and chopped nuts, these chocolate-covered dates are a simple but tasty treat.
Mini Pumpkin Pies Speaking of pumpkin, you can use dates to make the crust for these cute little mini pumpkin pies with vanilla, almond milk, maple syrup, pumpkin pie spice, and more. These would be great for portion control at holiday gatherings, or just whenever you need a treat!
Photo: Skinny Fitalicious. Grain Free Chocolate Walnut Truffles Because dates are naturally both sweet and sticky, they are perfect for homemade truffles as both a binder and a main ingredient. I love them in this chocolate mint truffle with walnuts, almonds, soaked dates, cocoa powder, maple syrup, and peppermint extract or any other flavor extract you like! Cinnamon Apple Streusel Muffins What is a muffin without a streusel topping?
I really love these apple streusel muffins with cinnamon, applesauce, date paste, and ghee. The muffin base is made with almond flour, tapioca flour, and coconut flours, which you likely already have in your paleo pantry.
Kale Salad With Spiced Maple Cashews and Dates This salad amazingly tasty with kale, dried dates, roasted cashews, maple syrup, garam masala, cayenne pepper, lemon juice, pomegranate molasses, extra virgin olive oil, and sea salt.
This green smoothie with pumpkin and warming spices like cinnamon and ginger is sweetened with delicious dates and boosted with raw cashews, full fate coconut milk, spinach, and grass-fed gelatin. Photo: Well and Full. Raw Chocolate and Walnut Fudge Brownies These brownies are a riff on a common paleo and raw recipe involving walnuts, medjool dates, raw cacao powder, and shredded coconut. Dates can be found fresh but they are more readily available in their dried form.
Either way, they contain high amounts of fiber and good amounts of potassium and vitamin B6. Eating dates and all fruit is a great way to naturally appease your sweet tooth. A whole, fresh piece of fruit is always better than ice cream or candy. Dates can be used to sweeten smoothies or baked goods, meaning that you can avoid using white cane sugar. Since dates are usually dried and their sugar fructose is concentrated, they are extremely sweet and do a good job of adding flavor to paleo recipes.
It is thought that dates have been consumed by humans for longer than most other fruits. Dates are therefore part of traditional diets in places like the Middle East and Europe and they were one of the first fruits to be sold. The downside of consuming dried fruit is that it is high in sugar. A piece of dried fruit contains the same amount of sugar , carbs, and calories as a piece of fresh fruit but it is usually half the size of the fresh piece.
This means you do not get as full eating dried fruit as you do eating fresh fruit. While dates are paleo, eating too many of them is not encouraged. Eating lots of dates will have a negative impact on your blood sugar levels, energy levels, and cravings, and may lead to disease. Too much sugar is still too much sugar, no matter where it comes from.
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