And.....this is the problem with nutrition (not directed at you personally, just thread in general). There are a metric ton of studies showing a large variety of things, and you can pull significant studies to support either side of the argument.
We know that the Paleo diet appeal to evolution is rather bogus. What our "ancestors" ate is both different from the foods we have today (i.e. selective breeding/GMOs) and that it was incredibly varied. Some populations ate lots of fruit, many ate mostly veggies and nuts, some ate almost exclusively meat.
Grains, indeed, where fairly scarce. We know that in general, for most people, gluten is especially hard on the digestive tract for many.
We also know that almost all processed foods contain added sugars, added chemicals, etc. Added sugars have not been found to have any benefits (except maybe cheap energy in athletic context or similar) and have many studies suggesting detrimental affects. We can also deduce that most likely the additive, pesticides (designed to kill sh1t), herbicides (designed to kill sh1t), and random chemicals and flavoring are unlikely to be helpful. Which gives us the first area that most people will agree on: cut the processed foods out. Cut added sugars out.
We also know that meats that are raised standard industrial standard way and grain fed typically have a 1:10 to 1:20 ratio of Omega 3:Omega-6, and that grass fed meats typically have a ration of around 1:2 - 1:4. Fatty fish, such as salmon, sardines, tuna, etc. can often have profiles favorable in favor of Omega 3 by 20:1 ratios. Moreover, we know that most ancestral populations did have Omega3:Omega6 ratio of approximately 1:1 with a variation of maybe 4:1 - 1:4:
https://www.ncbi.nlm.nih.gov/pubmed/12442909https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/We also know that heart disease was a rather rare event before about 100 years ago. The major changes are cigarette smoking (not believed to be major factor, especially now that rates have come down), in conjunction with studies like this in the heavily smoking population (
https://www.ncbi.nlm.nih.gov/pubmed/8450295) and diet.
http://wholehealthsource.blogspot.com/2009/05/coronary-heart-disease-epidemic.htmlhttp://wholehealthsource.blogspot.com/2009/05/coronary-heart-disease-epidemic_16.htmlThe main factors (that we readily think of changing here are: increase in refined sugars, increase in hydrogenated/vegatable oils, decrease in ration of Omega 3 : Omega 6 FA. Possibly pesticides/herbicides/other agriculture related factors.
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The above is the stuff we like to think we "know". It's generally not challenged by people and born out by data. Beyond that, there are many opinions. You can find lots of studies supporting the idea of being vegetarian, especially with fish consumption, and some supporting vegan. There is also lots of evidence for a more "Paleo" style of eating (e.g. all meats, no grains, lots of vegatables, modest fruit + nut consumption, no processed food, no vegetable oils with coconut or EV Olive Oil being preferred).
Examples (Paleo):
Believed to be helpful with Diabetes, Neurological Conditions, Satiety/Weight Loss, possibly heart disease, possibly gut issues, possibly autoimmune conditions.
https://www.ncbi.nlm.nih.gov/pubmed/24476345- Small study, but significant improvements in fatigue for MS patients. Clinical trial so how more targeted to causation.
https://www.ncbi.nlm.nih.gov/pubmed/25661189- Less hunger, improvement in GIP, PYY hormone profiles
https://www.ncbi.nlm.nih.gov/pubmed/28440046- Inflammation decrease (C-Reactive protein) over 2 years
https://www.ncbi.nlm.nih.gov/pubmed/25304296- Improved blood profile versus those put on the recommended diet by Dutch Health Council
https://www.ncbi.nlm.nih.gov/pubmed/27216013- Outperforming a specific diet designed for diabetes with regards to plasma leptin
https://www.ncbi.nlm.nih.gov/pubmed/19209185- Tiny study, but significant consistent improvements over 10 day period. BP, Insulin sensitivty, lipids, and brachial artery response to ischemia improved
https://www.ncbi.nlm.nih.gov/pubmed/27223304- Australian Guide to Healthy Eating diet (whole grains, fruit, vegetables, low-fat dairy, and reduced quantities of high-sugar products and refined grains) vs Paleo diet (lean meats, fish, eggs, nuts, fruit, vegetables, olive oil, coconut oil, and almond milk in place of cow milk; no grains, legumes, or dairy). The Paleo group had lost significantly more weight and saw a greater decrease in waist circumference.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3009971/- Satiety comparision between Paleo and Mediterranean diet. Paleo diet also had improved leptin levels.
https://www.ncbi.nlm.nih.gov/pubmed/19604407- Paleo outperforming a specific diabetes diet (whole grains, vegetables, fruits, berries, and lower total fat)
https://www.ncbi.nlm.nih.gov/pubmed/28394724- MS improvements
https://www.ncbi.nlm.nih.gov/pubmed/24473459- Longer term (2 year) Paleo study. Increased weight loss, better lipid profiles, no observed negatives.
https://www.ncbi.nlm.nih.gov/pubmed/6373464- Interesting one where they took aborigines from standard Australian diet to a native diet. Marked improvements in health and profiles.
https://www.ncbi.nlm.nih.gov/pubmed/27235022- More diabetes improvements
https://www.ncbi.nlm.nih.gov/pubmed/26003334- Better lipid profile in Paleo compared to American Heart Association diet
Meta Analysis of a decent number of Paleo studies:
https://www.ncbi.nlm.nih.gov/pubmed/26269362-----------------
There is a compelling case for Paleo style eating. It seems almost certain that eating Paleo would blow SAD out of the water. Is it healthier than other options? Well, I just linked a bunch of studies suggesting that yea, it might be. However, as I alluded to earlier...you can do the same for a vegetarian style of eating and a few other diets.
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What's the common denominator for almost all studies? Limited added sugars, "natural" single ingredient type foods heavily consumed, especially veggies, improved Omega 3 : Omega 6 profile, removal of processed foods of all types to avoid chemicals, additives, etc. That's about as close as we can come to saying what's "right" or "correct.
Paleo v Veggie v Mediterranean v DASH...well, juries out on that one boys. If someone tells you they have an answer, they are almost certainly kidding both themselves and you.