When dining out on a Paleo diet, it’s essential to be mindful of hidden non-Paleo ingredients that may sneak their way into your meal. Here are some common culprits to watch out for:
Grains
- Many dishes at restaurants contain grains, such as wheat, barley, or rye, which are not Paleo-friendly. Be cautious of ingredients like breadcrumbs, flour, or croutons in salads or as coating for meats.
- Hidden sources of grains can include soy sauce, which is made from fermented soybeans and wheat. Opt for gluten-free tamari instead.
Dairy
- Cheese, milk, cream, and butter are common dairy ingredients found in numerous dishes. Be aware of creamy sauces, dressings, or soups that may contain dairy.
- Butter is often used in cooking, so it’s crucial to ask if a dairy-free alternative like ghee or coconut oil can be used instead.
Processed Sugar
- Sugar sneaks into many restaurant dishes, even savory ones like sauces, marinades, or dressings. Look out for words like sucrose, high fructose corn syrup, or dextrose on ingredient lists.
- Opt for dishes without added sugars or ask for modifications like omitting sugary sauces or opting for fresh fruit instead of dessert.
Vegetable Oils
- Many restaurants use vegetable oils like soybean, canola, or corn oil for cooking. These oils are not Paleo-friendly due to their high omega-6 fatty acid content.
- Ask if dishes can be cooked in olive oil, coconut oil, or avocado oil instead for a healthier option.
Legumes
- Beans, lentils, peanuts, and soybeans are all legumes that are not part of the Paleo diet. Watch out for dishes like bean salads, hummus, or tofu stir-fries.
- Substitute legumes with extra vegetables or proteins like chicken, beef, or fish for a more Paleo-friendly option.
Artificial Additives
- Artificial additives like preservatives, colors, and flavors can lurk in processed foods at restaurants. These additives are not Paleo-friendly and may cause adverse reactions in some individuals.
- Choose whole, unprocessed foods whenever possible to avoid artificial additives in your meal.