First: what is Paleo?
Before we jump into the question “is Paleo low-carb?” let’s do a quick analysis of what Paleo actually is. In case you haven’t heard of it before, “Paleo” was pioneered and popularized by Loren Cordain, Ph.D. It basically is a way of eating that incorporates food that is as close to their natural form as possible. It incorporates both plant and animal products, but focuses on nutrient-density and high quality sourcing. Over the years, it has blossomed into less of a dogmatic, rigid diet to more of a “template”: start with the basics of real, whole foods, and figure out what works for YOUR body. To my knowledge, this “template” formation was popularized by Chris Kresser, M.S., L.Ac.
But over the years, some people took this already dogmatic diet and turned it into things that it was never intended to be. One of those misconceptions that developed was that to be Paleo was to be on a low-carb diet. Some people even believe that carbs are bad for you! I’m (not) sorry to burst their bubble, but these people are wrong.
Okay, let me rephrase that in a little nicer way: these people are misguided.
So carbs aren’t bad?
The truth is that BAD carbs are bad for you. (This means things like modern wheat, refined foods, and processed sugar.) Another truth is that too many carbs for your body are bad for you. In fact, not having the correct balance of ANY macronutrient (carbohydrate, fat, protein) is not healthy. Macronutrients are not inherently unhealthy, including carbohydrates, and anyone who demonizes any of these categories is, again, misguided. The “carbs is bad” craze follows the same thread of continuity as the “fat is bad” misnomer.
Paleo is lower carb
With that said, eating Paleo is lower carb than eating the SAD (Standard American Diet). According to The Paleo Cure by Chris Kresser, the average American on a 2,000 calories-per-day diet consumes 225-325 grams of carbohydrate a day! But the average person eating Paleo is consuming 75 to 150 grams of carbs per day. So relatively-speaking, Paleo is low-carb, compared to the Standard American Diet! But in and of itself, it is not what we would categorize officially as “low-carb.”
Going too low-carb for too long can be dangerous
Not everyone will thrive on low-carb Paleo (50-75 grams per day) or very-low carb Paleo (VLC, aka ketogenic). In fact, being on VLC for too long (less than 50 grams per day) can wreak havoc on your health, such as causing gut dysbiosis, exacerbating adrenal fatigue, and contributing to insomnia. (Check out this blog post by Laura Schoenfeld, R.D.) If you are suffering from hypothyroidism, adrenal fatigue, insomnia, are pregnant, or are highly active, you probably shouldn’t be on a VLC diet. [1] On the other hand, when dealing with neurological disorders like Alzheimer’s or Parkinson’s, low-carb or ketogenic Paleo can be very therapeutic. Eating low-carb temporarily, like when trying to lose weight, can also be beneficial. (However, if you’re eating low-carb Paleo and aren’t losing weight or are even gaining weight, that might signal you have cortisol/hormone issues.)
Eat your potatoes, especially at night
No need to be scared of good carbs like potatoes, sweet potatoes, butternut squash, plantains, fruit, or white rice and quinoa (if tolerated). These types of food belong in a healthy Paleo template, especially if you perform daily physical activity like running, HIIT, or other types of strenuous exercise. Eating more carbs at night can also contribute to a better night’s sleep – which means that you should eat the majority of your protein at breakfast and lunch. [2] (Isn’t it funny that the SAD is completely backwards: tons of carbs at breakfast and a nice big serving of meat at dinner!)
Another important point is that you should not count non-starchy vegetables in your carbohydrate intake. Because veggies like lettuce, broccoli, and bell peppers contain fiber, the amount of net carbs is negligible. So load up on the salads with abandon!
Personalize your nutrition
The biggest takeaway should be that Paleo is not a cut-and-dry diet. It is a template to be molded to your unique situation and health circumstances. Don’t get sucked in by the blanket “carbs are bad” statement. It’s important to experiment and find out what works best for your body!
References:
[1] Page 306 of Your Personal Paleo Code (now known as The Paleo Cure) by Chris Kresser, L.AC.
[2] The Adrenal Reset Diet by Alan Christianson, N.M.D.