Can paleo diet be for vegans, vegetarians, and plant-based followers?

Have you ever wondered if the diet can our ancestors survived with can sustain you and your nutritional needs? Will it work for you and your plant-based lifestyle?

1. Be mindful of macronutrient distribution

The Paleo diet differs from other nutritional diets because of higher intake of healthy fats than carbohydrates. 

This is especially true for vegetarians because they eat a lot of grain and legumes before switching. 

If you are pursuing a certain dietary goal like trying to lose weight or build muscles, start with a book of your daily macronutrients (carbohydrates, fat and protein).

This way, you will be more familiar and develop an intuitive feeling for how much you need to feel completely comfortable.

2. Take a blood test

Before starting this diet, especially if you have a health condition, it makes sense to have a blood test done. 

After a month or two of changing your diet, you can have your blood drawn again to check how your values ​​have changed.

3. Avoid grain, soy and sugar at all costs

Grains, soy and sugar can simply cause digestive problems. 

There are many paleo-friendly alternatives to bread and pasta, such as paleo grain bread or zucchini pasta.

However, there is no substitute for soy. Although many vegetarians swear by soy products, it is not part of the Paleo diet. 

4. Meat and seafood alternatives

It is important as a paleo vegan/vegetarian/plant-based to look for an alternative to meat for a sufficient protein source.

The top recommendation for this is tofu, chickpeas, and may plant-based meat or seafood products. Besides protein, they also provide healthy fats and other valuable nutrients. 

5. Get enough omega-3 fatty acids

The ratio of omega-3 to omega-6 fatty acids should be kept in mind especially by vegetarians. 

A lack of omega-3 fats can promote inflammatory processes, allergies and cardiovascular diseases. 

Fish and meat are usually the main sources of omega-3s in the paleo diet. But vegetarian-paleo can get theirs from seaweeds or algae and seeds like chia, flax or hemp.

6. Lessen nuts

When taken as a snack, nuts have nutritional benefits. However, when there’s too much, they can impair the absorption of minerals because of its high omega-6 and phytic acid content.

7. Make legumes tolerable

Though legumes contain lectins and phytic acid, they’re important plant based protein and carbohydrate sources for vegetarians. However, they are not paleo.

But there are a couple of tricks you can do to reduce the phytic acid and other harmful substances in legumes.

• Germination

If you germinate or soak them at least 12-24 hours before cooking and cook thoroughly, you can get rid of the unhealthy substances.

• Fermentation

This process helps reduce phytic acid in legumes. Fermented foods are also beneficial to the intestinal flora. They make dairy products more tolerable. 

8. Dairy alternatives

Dairy is an excellent source of healthy fats and protein, but you can also find plant-based fats from avocados, nuts, olive oil, sunflower seeds and oil.

9. Avoid vitamin deficiencies 

Micronutrients like iron and vitamin B12 are generally found in animal products. But you can boost your Vitamin B12 intake from plant sources like fermented foods, algae like spirulina and chlorella and seaweeds. 

While you can get your iron and vitamin C requirements when you combine iron-rich herbs with vegetables rich in vitamin C. 

For instance, parsley and spinach have high amounts of iron, and vitamin C is rich in citrus fruits and in red, orange and yellow peppers.

Similarly, ensure your protein supply through the combination of several protein-rich plant foods like chia seeds, kale, sunflower seeds, pumpkin seeds, figs and raisins, spinach and broccoli.

If you find it difficult to meet your protein requirements, go for potatoes, legumes or pseudo cereals like quinoa.

Alternatively, you can take iron or vitamin b12 supplements, but speak to your doctor first before taking any. 

To make sure you meet the daily requirements of these nutrients, you need to put these on your menu and combine them every day. 

This is not entirely Paleo-compliant, but life is not black and white. After all, your health is more important than following the rules.

5 Things to Keep in Mind When Switching to Plant-Based Paleo

Now that you know what paleo and plant based diet definitions are, let’s talk about how you can transition to a plant-based paleo diet.

It will be tough in the beginning to transition especially if you’ve been eating a typical American diet filled with pasta, bread, and meat your whole life. 

However, making small changes day by day like we mentioned earlier, is a good starting point. 

1. Research plant-based paleo recipes

Do your research and try them one at a time. Sit down with your family and choose which recipes taste good, which recipes keep you full longer, and which recipes are quick and easy to cook to fit into your lifestyle. As you progress, you will learn which foods and recipes make up your plant based paleo nutrition.

2. Keep fresh fruits and vegetables on hand

These are great to eat as snacks to keep your hunger at bay and prevent you from eating unhealthy foods impulsively. Choose plant based foods high in protein and plant based sources of fats.

3. Make your healthiest snacks accessible 

Store these plant based protein snacks at eye level in your fridge and cupboards to make them easier to grab. Dried fruits and seeds are great on the go snacks. You can buy in bulk and make your own trail mix. These have long shelf lives too when stored properly. 

4. Prepare your meals

If you’re on a budget, meal prepping is helpful. You can chop veggies, make overnight oats and top with our paleo bites to help you curb your sweet tooth while staying on track. 

Preparing meals ahead of time also gives you more time to relax. You have less cook time because many plant based foods can be eaten raw or steamed. 

5. Eat variety 

When you eat different kinds of fruits and vegetables, nuts and seeds, legumes and whole grains, you ensure you are getting the full range of vitamins and minerals that your body needs.