Research shows that the Paleo diet can have a positive effect on blood glucose levels for many individuals. Here’s how:
Low Glycemic Index Foods
The Paleo diet emphasizes whole, unprocessed foods that are low on the glycemic index scale. This means they cause a slower, more gradual rise in blood sugar levels compared to high-glycemic foods.
- Fruits and vegetables like berries, leafy greens, and sweet potatoes
- Healthy fats from nuts, seeds, avocado, and olive oil
- Lean proteins such as fish, poultry, and grass-fed meats
Avoidance of Processed Sugars
One of the key principles of the Paleo diet is to eliminate processed sugars and refined carbohydrates. These types of foods can cause rapid spikes and crashes in blood sugar levels, leading to insulin resistance and other metabolic issues.
- Elimination of sugary beverages, candies, pastries, and other sweets
- Avoidance of white bread, pasta, rice, and other refined grains
Increased Fiber Intake
The Paleo diet is rich in fiber, which can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream. Fiber also promotes a healthy gut microbiome, which is linked to better blood sugar control.
- Fiber-rich fruits like apples, pears, and berries
- Non-starchy vegetables such as broccoli, cauliflower, and Brussels sprouts
- Nuts, seeds, and coconut flour for added fiber
Balanced Macronutrients
The Paleo diet encourages a balance of macronutrients – protein, fats, and carbohydrates – which can help stabilize blood sugar levels throughout the day. By including protein and healthy fats in each meal, you can prevent sharp spikes and crashes in blood glucose.
- Protein sources like eggs, chicken, and grass-fed beef
- Healthy fats from avocados, nuts, seeds, and coconut oil
- Complex carbohydrates from fruits, vegetables, and sweet potatoes
Weight Loss and Insulin Sensitivity
Following a Paleo diet can lead to weight loss, which is often associated with improved insulin sensitivity. By reducing excess body fat, you can lower your risk of insulin resistance and type 2 diabetes.
- Studies have shown that the Paleo diet can lead to significant weight loss and improvements in insulin sensitivity
- Reducing visceral fat (fat around the organs) can have a positive impact on blood glucose levels