Last week we discussed low carbohydrate and ketogenic diets. This week we continue the discussion with a brief explanation of the Paleo diet and Plant-Based / Vegetarian diets.
While many of the eating plans we have already discussed have similarities, each one has a slightly different focus. The Paleo diet and the plant-based diet are fundamentally different in that the one eliminates all grains and legumes, whereas the other includes them as a predominant food source.
Paleo diet
The focus of the paleo diet is on whole foods with the elimination of grains, dairy, and processed foods.
It is a nutrient dense, anti-inflammatory diet but it excludes healthy grains and legumes and can be expensive to follow.
It works best for people with autoimmune or inflammatory conditions.
Plant-based / vegetarian diet
The plant-based eating plan focuses on the inclusion of vegetables, fruits, legumes, and grains, which provides high amounts of fibre and antioxidants.
The potential negative effects include difficulty reaching adequate complete protein intake which can contribute to muscle loss, fatigue, slow healing, and hormonal disruption.
It can lead to micronutrient deficiencies, especially vitamin B12, iron, zinc, iodine, and omega 3 fatty acids.
Because it is a high carbohydrate diet, blood sugar instability is more common. High reliance on grains, legumes, and fruit can cause glucose spikes which can lead to energy crashes, cravings, and mood fluctuations
High fiber and the intake of fermentable carbs can lead to digestive distress which may cause bloating, gas, and IBS symptoms. Lectins and phytates, which are abundant in plant-based foods, can also be “anti-nutrients” which impair mineral absorption.
Insufficient intake of dietary fats can impair steroid hormone production which can have a negative impact on female hormone balance.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 5 March 2026 to learn more. Listen to my next interview on Thursday at 7.45am.