Paleo Diet - Just Bad

What very popular diet has had one study after another show that it is very likely actually bad for your health?  Yes, I'm talking about the Paleo Diet - the current darling of the health and fitness community.  The Paleo Diet, which I describe in more detail in this link on Paleo Diet Mythology, is currently very popular in the U.S. and many other Western cultures right now.  It takes many forms from the Caveman Diet to Barry Sears, but they're all essentially the same:  a low carb diet with an emphasis on meat and vegetables. This way of eating is very appealing to many Westerners, who generally grew up on a steady diet of meat in various forms. 

One does not have to look far, though, to see the many problems with a Paleo Diet, which tends to be high in protein, medium high in fat and low in carbs.  When one reviews the litereature, one can't help but ask, "Where are the studies showing improved mortality and longevity from a Paleo Diet?"  One quickly notices that there are none, which is in direct contrast with diets such as The Mediterranean Diet, which shows decreased mortality, improved erectile dysfunction and numerous anti-aging and quality of life benefits. 

In fact, the real picture of the Paleo Diet is much more bleak than simple neutrality:  the Paleo Diet has had one study after another show that it is just plain bad for you.  Think I'm exagerrating?  Consider these reasons that a Paleo Diet is not in your long term best interests, sexually and otherwise:

1. Blood Flow. What's the one thing you need for good erections?  Blood flow. Well, actually there are many things you need for a good erection, but blood flow has got to be right at the top of the list.

So the Paleo Diet improves blood flow, right?  Wrong! One study pitted a Low Fat Diet against a Low Carb Diet and found that the Atkins Diet resulted in much less blood flow. [1] This was under weight loss conditions and many health parameters improve when you lose weight regardless as to which diet is chosen.  Not so with blood flow when it comes to a Paleo Diet apparently!

Another study found that a higher fat diet, such as one would often get on a Paleo Diet, resulted in decreased "endothelial vasoreactivity". [2] This basically means that the arteries could not expand or dilate as easily, which will usually mean less blood flow and potentially higher blood pressure. The authors also noted that “the high fat Atkins diet is associated with increased LDL-C, reduced endothelial vasoreactivity and increased expression of biomarkers of atherothrombosis.”  This is ugly.  The Paleo-like Diet boosts bad cholesterol and clotting risk factors. 

Now, in fairness, I will mention that if someone on a Paleo Diet eats walnuts or exercises heavily after a Paleo meal, they may be able to counteract some of these negative effects.  But why take the risk?  And why argue that the Paleo Diet is good for cardiovascular health when one must do other things to protect oneself from its effects?

2. Inflammation. Several studies have found that low carb and/or higher fat diets increases inflammation levels. For example, one recent study on women found that a low carb, high fat diet increased C-Reactive Protein, which is linked to heart disease and many other chronic diseases. [4] Again, this was even more remarkable, because it occurred during weight loss, which normally produces superior results for any eating pattern.  Regardless, this is particularly ominous for those on a Paleo Diet, because inflammation is probably our #1 enemy and is a risk factor for erectile dysfunction and heart disease.

3. Mitochondrial Dysfunction. Mitochondria are the powerhouses of all cells in human tissue. They are front and center stage when it comes to aging and researchers have correlated the age-related loss of testosterone (andropause/male menopause) to mitochondrial damage. [5] What diet has been found to likely lead to accelerated mitochondrial damage? You guessed it – a high fat diet, very similar to a standard Paleo Diet. This kind of dietary pattern downregulard mitochondrial genes used for normal function and biogenesis. [6]

4. Cortisol. Most men know that cortisol is a testosterone-killer.  It can also attack neurons and lead to elevated visceral fat.  One study of obese men showed that a low carb, high fat diet changed cortisol metabolism such that cortisol persisted in the system longer. [69] So, again, the irony is that Paleo Diet advocates love to criticize those with "Wheat Belly," i.e. those that eat grains get a gut that they can't get rid of.  Yet the evidence actually shows that their diet can actually lead to increased cortisol and thus likely can accelerate belly fat in and of itself.

5.  Protein. Those on a Paleo Diet would almost always consume a lot of animal protein. This also can increase cortisol and many other negative health parameters.  I cover this in more detail in my link on The Dangers of Protein and Protein and Immunity.

6. Saturated Fat. A Paleo Diet will always have high saturated fat.  Again, this is a big subject, but study after study has shown the risk of consuming extra saturated fat.  Read my link on The Dangers of Saturated Fat for more details.  Here's something to keep in mind:  it doesn't matter whether you consume coconut oil or animal products - the saturated fat will slow down your blood flow and that's not going to be good for erections.

Again, the studies show that you can compensate for saturated fat consumption by exercising after a meal. But why not just skip the saturated fat in the first place??

7. Exclusion of Most Superfoods. A Low Carb Diet almost always implies no fruit or whole grains. Of course, many vegetables are superfoods, but why deliberately leave out most of the nitric oxide-boosting superfoods that can load you up in certain phytochemical classes such as glutamic acid and many flavanoids that will greatly benefit your sex life and cardiovascular health?

Now Paleo Diet advocates may say that they don't eat the exact diet mentioned in some of the above studies.  But don't be fooled: their diet only differs insignficantly from the higher fat, lower carb diets sutdies above. These arguments avoid the point - a clear pattern that a Paleo Diet is very likely going to be bad for you long term unless you exercise very heavily. 

REFERENCES:

1) Hypertension, 2008, 51:376-382, "Benefit of Low-Fat Over Low-Carbohydrate Diet on Endothelial Health in Obesity"

2) Circulation, 2007, 116:II_819, "Abstract 3610: Comparative Effects of 3 Popular Diets on Lipids, Endothelial Function and Biomarkers of Atherothrombosis in the Absence of Weight Loss"

3) "Vascular effects of a low-carbohydrate high-protein diet", Proceedings of the National Academy of Science, Published online 25 August 2009, Foo S, Heller ER, W20) Prevention, Apr 2010, p. 45.

4) J Am Coll Nutr, Apr 2007, 26(2)163-169, "Low Carbohydrate, High Fat Diet Increases C-Reactive Protein during Weight Loss"

5) Diabetes Care, 2005, 28:1636-1642

6) Diabetes, 2005, 54:1926-1933

69) The Journal of Clinical Endocrinology & Metabolism November 1, 2007 vol. 92 no. 11 4480-4484, "Dietary Macronutrient Content Alters Cortisol Metabolism Independently of Body Weight Changes in Obese Men"