Take Your Paleo Diet to the Next Level with the Paleovedic Approach

The Paleo diet has become massively popular and almost mainstream; yet many of us eating by a Paleo template still don’t feel well, or are inadvertently doing ourselves harm by implementing the diet in ways that don’t support our unique biochemistry. The Paleovedic Diet – a nutrient-dense, customized Paleo diet – helps individuals tailor the diet to meet their unique needs. It has helped thousands of my patients to improve energy, lose weight, and reverse disease.

As a Harvard-trained M.D., I integrate a strong scientific background in biochemistry and Western medicine with training in Ayurveda and study of ancestral societies around the globe. This unique background enables me to seamlessly blend Paleo and Ayurvedic principles with the latest research in nutrition, food science, and medicine. The result is The Paleovedic Diet – a simple, practical way to integrate ancient wisdom and modern science to create a personalized nutrition plan for optimal health.

In this article, I will present the key concepts of this diet in a practical, actionable format. We will delve deeply into the topics of nutrient density, discussing ways of maximizing critically important phytochemicals in foods, and presenting a framework for determining the optimal Paleo diet for each individual.

Paleo Must Be Personalized

In my experience, most people eating Paleo don’t usually know that they need to customize this diet for themselves. They are often shocked to discover that their implementation of Paleo could actually be detrimental to their health. They may be consuming fewer carbohydrates than they need, not adapting their diet to changing medical conditions or life circumstances, or following a diet that is not ideal for their body type. For example, eating too much raw food or eating foods that are considered energetically “heating” may be harmful depending on your Ayurvedic body type (to be discussed below).

Nutrient Density – The Unknown Superfoods

Studies clearly show that the more phytonutrients you consume over the years, the lower your risks of all modern chronic diseases, such as heart disease, diabetes, and cancer. The phytonutrients in fruits and vegetables are our primary defenses against disease. Unfortunately, today’s fruits and vegetables, much like our modern, processed foods, are calorie-dense but nutrient-poor – they have limited disease-fighting capacity. The first step in maximizing nutrient density through the Paleovedic approach is seeking out the “Unknown Superfoods”: the most nutrient-rich fruits and vegetables on the planet.

In fact, our modern fruits and vegetables derive from wild ancestors that were much more nutrient-dense but also smaller, less attractive, and less sweet. Agricultural manipulation over the years has led to a dramatic loss of nutrients such as antioxidants and phytochemicals, and a huge increase in sugar content, in our produce. Many of the most beneficial bionutrients have been lost; the degree of nutrient loss is actually astounding.

Let’s examine the differential nutrient density of wild and contemporary apples as an example. Can you guess the percentage difference in phytochemicals between one ounce of wild apples and one ounce of modern apples? You know by now that the wild fruit has higher nutrient levels, but how much higher? 20%? 50%? 100%? 1,000%? In fact, wild apples from Nepal were found to have 475 times more nutrients ounce-for-ounce than our modern apples (a staggering difference of 47,500 percent)!

A striking 2009 study found that eating one Golden Delicious apple a day for a month led to increased levels of triglycerides and of a subtype of LDL (low-density lipoprotein) cholesterol. The adage “an apple a day keeps the doctor away” no longer holds true, especially with our modern-day apples. This is because the Golden Delicious apple, which happens to be the world’s top-selling apple, is so high in sugar and low in phytonutrients that it may in fact worsen our health.

Clearly, the old advice to “eat more fruits and vegetables” needs more nuance. It is crucial to know which modern fruits and vegetables are most health-promoting, and how to maximize their nutritional “bang for your buck.” For example, intensely colored vegetables have more phytochemicals than their duller counterparts. Red cabbage has six times the antioxidants of green cabbage, while purple cauliflower has three times the phytochemicals of white cauliflower. There are, however, exceptions. For example, green onions (not red onions) actually have the most phytonutrients: 140 times more than white onions. Also, most of a plant’s antioxidants are in the skin and just below the surface, because antioxidants serve as a plant’s armor. This is true for potatoes, carrots, oranges, avocados, etc.; for example, the visibly darker green layer of avocado flesh just below the peel is the most nutrient-dense part of the fruit.

In addition, some vegetables are better consumed raw while others are best cooked. For example, raw broccoli has twenty-five times more cancer-fighting antioxidants than cooked. In contrast, carrots and tomatoes are actually better consumed cooked because the nutrients are much more bioavailable. This is a fascinating topic that I am passionate about, and there’s so much more info than what I can cover here. I have devoted an entire chapter in my book The Paleovedic Diet to explaining how to shop for and select the most nutrient-dense fruits and vegetables, and also how to optimally cook and prepare these foods.

Nutrient Density – Spices

Spices offer another option for increasing the beneficial nutrients in your diet. Ayurveda considers spices to comprise an entire category of medicine. You may associate them with meat rubs for barbecue or the occasional curry, but you may not realize what a profoundly positive effect they could have on your health. While not emphasized much within the Paleo community, spices are some of the most nutrient-dense and antioxidant-rich foods on the planet. This is the second key tenet of The Paleovedic Diet.

Scientific research has confirmed profound healing effects from spices. The biochemistry and physiology behind these effects is now understood to be mediated by four main mechanisms – antioxidant, anti-inflammatory, blood-sugar modulating, and digestion-enhancing.

First, spices have unparalleled abilities to protect your body from oxidative stress via their rich array of antioxidants, unmatched by any food except organ meats. The second key property of spices is their anti-inflammatory effect. A key mechanism by which many spices reduce inflammation is their blockage of a compound known as Nuclear Factor-kappa B (NF-kB), which stimulates many inflammatory genes and is linked to multiple diseases including cancer, heart disease, Alzheimer’s, and diabetes.

Third, there is promising research suggesting that spices can help to maintain healthy blood sugar. Finally, spices are used in Ayurveda to maintain good digestive function. Ayurveda holds that all disease starts in the gut. Therefore, spices can be used as incredibly powerful tools for maintaining health and preventing illness. There are a number of key studies which prove the remarkable therapeutic effects of spices.

Turmeric is one of the most famous and well-studied spices; it has been analyzed in thousands of research studies. Turmeric is one of the most potent antioxidants in the world. It has an unbelievable number of positive physiological effects.

One of the key ingredients in turmeric, curcumin, has been shown to be effective at reducing inflammation through multiple mechanisms. One randomized controlled trial (RCT) that compared turmeric against Ibuprofen in patients with osteoarthritis of the knee found that 1500 mg of a turmeric extract per day was as effective as 1200 mg of Ibuprofen in alleviating knee pain and stiffness and improving knee function, with fewer side effects like abdominal discomfort. A small study involving patients with rheumatoid arthritis (RA) found that curcumin was as effective as the prescription anti-inflammatory Diclofenac at reducing pain and disease activity in RA. In addition to reducing inflammation, turmeric can help protect the heart, preserve brain function, support detoxification, and fight cancer.

RECIPE – Golden Milk

So-called “Golden Milk” is a delicious beverage that incorporates turmeric and ginger. Traditionally made with regular milk, you can substitute any non-dairy milk like almond milk or coconut milk.

Warm up 8 ounces of milk in a pan over medium heat. Add ¼ teaspoon each of turmeric and ginger, and 1/8 teaspoon of black pepper. Stir well to mix the spices. Let the milk begin to simmer — small bubbles will form on the sides of the saucepan. Stir. Allow to heat for another minute or two. Then remove from heat and serve.

Ginger is used extensively in Ayurveda for its digestive benefits, anti-inflammatory properties, and energizing effects. Like most spices, it is an outstanding source of antioxidants; its key phytochemicals include gingerols, paradols, shogaols and gingerones. Ginger is used traditionally in Ayurveda for digestive disorders such as indigestion, heartburn and constipation.

One of the most well-established properties of ginger is its ability to reduce nausea and vomiting. Studies have proven that ginger is effective for treating nausea from almost any cause. Ginger also has a powerful capacity to reduce inflammation and joint pain. One RCT found that ginger powder was as effective as the prescription anti-inflammatory Diclofenac at reducing pain and improving symptoms in patients with knee osteoarthritis over a 12-week period. Another RCT found that ginger extract was better than a placebo at reducing pain in patients with osteoarthritis of the knee.

Cinnamon is rich in antioxidants and polyphenols. A study comparing the antioxidant activity of 26 common spices found that cinnamon ranked 2^nd in antioxidant potency (behind only clove). Some of the beneficial phytochemicals in cinnamon include cinnamaldehydes, flavonoids and volatile oils. Cinnamon shows exceptional promise for treating metabolic issues like elevated blood sugar and abnormal lipids. One recent meta-analysis of 10 RCTs found that consumption of cinnamon is associated with a significant decrease in fasting blood sugar and triglyceride levels, and improvement in cholesterol parameters.

Clove is a simple, unassuming spice but also an antioxidant superpower. In a study that measured antioxidant capacity of 24 common spices, clove was the compound that was ranked number one. Cloves are also rich sources of vitamin K, fiber, and minerals including magnesium, iron, calcium and manganese.

Clove has powerful anti-inflammatory properties; in one study, it was able to reduce blood levels of inflammatory markers after just 7 days in volunteers who consumed a small amount of clove daily. This study attempted to replicate typical daily consumption of spices and not what one would get from taking a supplement; this supports the idea that regular consumption of small quantities of spices in culinary qualities has measurable therapeutic effects. It also demonstrated benefit after only 7 days of consumption, suggesting that spices can effect measurable changes rather quickly.

Allspice, also known as Jamaican pepper, is the dry unripe fruit of the Pimenta dioica tree. Allspice is rich in antioxidants, containing at least 25 antioxidant compounds including quercetin, eugenol, and ellagic acid; it also has antiviral and antibacterial qualities to fight infections, and analgesic (pain-relieving) properties as well. Researchers studying traditional remedies for menopause found that allspice had the capacity to modulate genes involved in estrogen production, thus providing a plausible mechanism and explanation for why allspice is used to treat menopausal symptoms in South America.

Other spices that I discuss in my book The Paleovedic Diet are cumin, fenugreek, fennel, coriander, black cumin, curry leaf, ajwain, and saffron. For more details about their healing properties and ideas about how to incorporate them in over 50 recipes, please refer to my book. Spices are essential for people on a Paleo diet who value nutrient density and are seeking to prevent disease through natural means. Their antioxidant, anti-inflammatory, and digestion enhancing properties qualify them as true superfoods…and they make your food taste better, as well!

Customizing your Paleo Diet Using Ayurveda

Ayurveda is a holistic system of medicine that has a sophisticated approach to understanding the body and mind. It is one of the oldest systems of medicine in the world, dating back over 5000 years. The word Ayurveda comes from the Sanskrit words “Ayu”, meaning “life”, and “Veda”, meaning “science”—i.e., “The Science of Life.” Ayurvedic medicine offers valuable insights that can help you individualize your Paleo diet and lifestyle.

Understanding the Doshas

The foundation of Ayurveda is the concept of doshas, or physiological typing principles. You can think of the doshas as forces within the body that are responsible for all the physiological and psychological processes in your body and mind. There are three main doshas: vata (which you can conceptualize as wind), pitta (equivalent to fire), and kapha (earth). The doshas are shifting constantly, due to diet, lifestyle, and environment. As long as they are balanced and working harmoniously together, good health is possible. When the doshas are imbalanced, disease results. Let us look at each of the doshas in more detail:

Vata

• Vata is the subtle energy that governs all movement in the body, including respiration, heartbeat, nerve impulses, blood flow, etc.
• Like “wind,” vata’s qualities are light, cold, dry, and mobile
• Vata is associated with creativity and rapid-fire cognition, but also fear, anxiety, and restlessness

Pitta

• Pitta is the bodily heat-energy of metabolism, manifesting in digestion, absorption, and temperature regulation
• Like “fire,” pitta is hot, sharp, penetrating, and intense
• It is linked to Agni (digestive “fire”)
• Pitta is correlated with intelligence and insight, but also anger, irritability, and frustration

Kapha

• Kappa is the force that forms body structure and provides biological “strength,” associated with bones, joints and ligaments, skin moisture, and joint lubrication
• Like “mud,” it is heavy, cool, slow, and damp
• It is associated with love and serenity, but also attachment, depression, and inertia

Following are a couple of cases from my practice (names have been changed) to illustrate how people suffered adverse health effects from failing to customize the Paleo diet, and how the Paleovedic approach helped turn things around for them.

Case—Excess Vata

Jessica was a thirty-eight-year-old mother of two who came to see me for chronic constipation, fatigue, and anxiety. She was having small, hard bowel movements every three to four days, and disabling anxiety that made it hard for her to function at work. She had switched to a Paleo-type diet a year before seeing me, and initially felt more energy, but then did not notice any improvement in symptoms. Her diet consisted of large salads daily for lunch and cold cuts or smoked salmon with vegetables for dinner. Her doctors had told her that drinking more water would help with her bowel movements, so she was drinking large quantities of ice-water every day. She did not know why she was not feeling better despite avoiding all grains, eliminating gluten, and following a Paleo diet.

After getting her history and examining her, I determined that she had an excess of vata (wind energy) and a very weak Agni or digestive fire. Her daily salads and cold foods were in fact further increasing her vata and exacerbating her condition. A common symptom of elevated vata is anxiety, which was her most bothersome symptom. Her two water bottles per day filled with iced water were in fact depressing her Agni and further reducing her capacity to digest food effectively.

I had her change her diet to eliminate all raw foods such as salads and all cold foods. She began eating cooked vegetables, soups, and warm meat dishes instead of cold cuts. I told her to drink only warm water or room temperature water and avoid ice. I instructed her to incorporate more spices into her cooking such as turmeric, cumin, coriander, and ginger to help stimulate her digestive fire and boost her metabolism.

Within two months, she reported that her chronic constipation had resolved. She was surprised to report that her anxiety had improved dramatically. Her energy, while not yet optimal, had increased to about 70 percent of normal. I reassured her that as she continued to balance her vata and strengthen her Agni, thereby improving her digestive capacity, her energy levels would return to normal.

Case—Excess Pitta

Russell was a thirty-two-year-old male with severe ulcerative colitis, an autoimmune disease in which the body attacked the colon, leading to inflammation and loose stools. Despite being on the anti-inflammatory drug Mesalamine, he still had elevated levels of C-reactive protein (CRP), a blood marker that indicates persistent inflammation. He was having eight to ten bowel movements per day with blood and mucus in his stools. He had been on a strict Paleo diet for six months, and his diet consisted of eggs, red meat, fermented dairy products, sauerkraut, and a limited number of vegetables.

After talking to him I realized that he had excess pitta, which was manifesting as inflammation in his colon, bloody diarrhea, and a frequent sour taste in his mouth. I realized that the foods that he was eating were all very “hot” in terms of their qualities and properties. While meat, eggs, and dairy products are wonderful nutrient-dense foods, in his case they were actually not beneficial because of their heating properties.

I had him start a modified Paleovedic Diet without meat, eggs, or dairy products. For three weeks he consumed bitter greens such as arugula, spinach, and kale, which have very cooling energetic properties. I encouraged him to liberally incorporate turmeric into his cooking. I suggested that he temporarily reduce consumption of sour foods such as sauerkraut because they can potentially aggravate pitta. Lastly, I suggested that he take a supplement containing Boswellia serrata, an herb that balances pitta and is often used to reduce inflammation.

At a three-month follow-up visit, he reported that his symptoms had improved by 80 percent. He was having two to three bowel movements per day and there was no blood or mucus present in his stool. He was no longer experiencing the sour taste in his mouth. After continuing to work with me over the next year, we were able to wean him off the Mesalamine and control his symptoms using diet and certain supplements.

To help you determine your Ayurvedic body type, I have provided a detailed questionnaire in my book. This is followed by an entire chapter of recommendations for optimizing your Paleo diet and lifestyle according to the wisdom of Ayurveda.

Conclusion

As I’ve explained, boosting nutrient density and smart customization can help you take your Paleo diet to the next level. The Paleovedic Diet can help you to maximize the health-promoting antioxidants and phytochemicals in your diet, and to create your own personalized diet and lifestyle plan for your unique physiology. I hope that this article has given you some tools to further you along the road to spectacular health and greater vitality than you’ve ever felt before!

References

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