Coffee has the power to offer an added boost for early morning starts and those sleepy afternoons. But can this beloved beverage still remain part of your diet if you’re undertaking the Paleo Diet?
The Paleo Diet was instigated by Doctor Loren Cordain and encourages followers to eat as humans did at the dawn of agriculture. Therefore, following the diet focuses on eating unprocessed and natural whole foods, with grains, dairy and legumes being excluded. So how does this relate to coffee?
Coffee – an ancient food
Relating to the Paleo Diet, one of the major arguments that surround coffee is that it is not an ancient food. In regards to the Paleo Diet we can refer to its ‘stone-age paradigm’. Following this principle, only those foods that existed prior to the invention of agriculture should be eaten. Thus, coffee being a more modern beverage doesn’t fit well.
In saying that, many argue that the occurrence of coffee throughout history indicates that it can still fit into a Paleo Diet. According to a respected paleontologist, the seed of the coffee plant was first discovered in the Middle East around 1000 BCE. From here it spread to Greece and the rest of the Mediterranean region by 800 CE showing its contemporary relationship with the Paleo Diet.
Benefits of Coffee
Coffee offers many well-known health benefits such as improved mental alertness and increased metabolism. Studies have shown that the polyphenols in coffee can play an important role in decreasing heart disease, type 2 diabetes and cancer risk.
On the contrary, factors such as storage, preparation, additives and production have given rise to concern for the Paleo Dieter. Important things to consider here include the type of coffee being consumed. For example, a white mocha with whip cream is no longer considered Paleo-friendly.
Other factors include chlorine-based additives and the accumulation of mold toxin in the drink. The popular whipping cream is actually composed of heavy cream and sugar, making it not Paleo-friendly. Also, be mindful of sugar substitutes due to their highly processed nature.
Subjectivity of the Paleo Diet
At this point it’s important to note that the Paleo Diet is subjective and what works for some may not work for others. This could mean that an occasional cup of black coffee may sit comfortably with some while it’s best to stay away from it for others. It’s all up to the individual to determine how their body reacts to the drink and how it works in their diet.
Coffee can still remain part of a Paleo Diet if taken in moderation and of the right kind. With carful consideration to preparation, additives and type at hand, coffee can still provide all the health benefits to benefit any Paleo Dieter.
Be careful of Caffeine intake
Although coffee does boast many health benefits, it’s also important to be mindful of the caffeine content in your daily intake, as over-consumption of caffeine can be detrimental to the body and its functions. People who have previously suffered from physical and mental disorders should be mindful of the risks associated with caffeine ingestion, as it can exacerbate symptoms.
Also, be weary of those coffee substitutes or energy drinks which are advertised as ‘Paleo-friendly’. Guzzling down a can of soft drink laden with artificial sweeteners, preservatives, and other suspect ingredients in an attempt to still get the same effect isn’t necessarily the way to go if you’re on the Paleo Diet. As aforementioned, it should not be underestimated how important it is for Paleo followers to focus on unprocessed, natural food items with minimal additives.
Coffee alternatives
If you still feel the need for a boost or an extra flavoring agent to your diet, then look to opt for healthier alternatives such as herbal teas and green tea. Richly packed with antioxidants, these substitutes are found to be beneficial to the body while also boosting metabolism.
Green Tea is said to be one of the evolutional gifts to humanity, with it being abundant in a powerful antioxidant compound, EGCG, which has been found to reduce cholesterol levels, improve brain and heart health, and support weight loss efforts.
Healthy Coffee options
If coffee is still top of the list, then consider switching to organic or fair-trade coffee beans which are grown without chemical manipulation or irradiation. Buy whole coffee beans and grind them prior to brewing as opposed to pre-ground coffee as this may contain excess toxins and is of a lower quality.
Also, combine your coffee with healthy fats and proteins such as coconut oil, grass-fed butter, ghee or cashew milk. This is not only beneficial to improving the taste of the coffee but also increases the absorption of health-promoting polyphenols in the drink. Furthermore, adding plant blends such as maca powder or mesquite can provide additional benefits to the body.
Black Coffee vs Milk Alternatives
At the end of the day, three important elements to keep in check with coffee intake and Paleo Diets are “the kind, quality and quantity”. The best thing to do is to get creative with your coffee as there are plenty of opportunities with different types of ‘Paleo friendly’ milk and cream substitutes such as almond milk, macadamia milk or ricemilk.
But black coffee on a Paleo Diet is always the healthiest option since it doesn’t contain any sugars or non-Paleo friendly additives. A cup of black coffee each day should prove beneficial for anyone on a Paleo Diet looking for a bit of an energy boost with added health benefits.
Side Effects of Caffeine
However, sticking to the prescribed dosage is key. Too much caffeine in your daily intake can lead to a plethora of side effects. Increased caffeine consumption can affect sleep, increases anxiety and can even reduce bone mineral density leading to osteoporosis in the long run. Therefore it’s important not to exceed four to five daily cups of coffee.
Caffeine sensitivity varies amongst individuals so it is paramount to understand ones own body and its reaction to stimulants. If you find that caffeine intake aggravates rather than benefits what you are trying to achieve on the Paleo Diet, then make the effort to reduce your intake or replace it with a healthier alternative.
Conclusion
In conclusion, the Paleo Diet is a lifestyle that encourages followers to stay closer to nature. Coffee being an ancient beverage and offering so many well-known benefits, can still play a role in this diet. But its important to factors such as storage, additives, preparation and what type of milk/cream you are using. Lastly, be mindful of the daily recommended intake of caffeine and depending on how one’s body reacts to it, should inform how much coffee you can actually include in your Paleo Diet.
