Whey Protein and the Paleo diet

[elsie3]

Does whey protein fit in to the Paleo lifestyle? I'm talking about something without artificial sweeteners, like Optimum Nutrition Natural Whey protein powder.

Without whey protein, I'm not sure how to get enough protein without adding a lot of meat--especially if I give up beans/legumes combined with whole grains.

Currently, I guess I would be a octo-lavo-ish vegetarian. I eat very clean: veggies, fruits, eggs, yogurt, nuts and seeds, some salmon, occasional poultry. I really don't do meat well. I was big on whole grains: steel-cut oats, brown rice, and I ground my own wheat to make bread. I avoid processed foods. I have cut out wheat, but like steel-cut oatmeal occasionally in the mornings. The only dairy I have is homemade greek yogurt with berries. I recently incorporated coconut oil, which seems to be helping a bit with body composition.

I should add that I feel fine and don't seem to have any allergies/food sensitivities. What is motivating me to look into the Paleo diet is fat around the middle (front and back), that I can't get rid of. Honestly, I haven't noticed a difference with cutting out wheat. Do I need to cut out all grains? I'm obviously struggling with the idea of eating a lot of meat and eliminating grains and beans/legumes.

Any comments or suggestions will be helpful.

 

[susanzabo]

Hi Elsie,

I have considered the Paleo diet too, but I am not quite ready to give up wheat. Then I found about no grains or legumes and I just can't get my head around that. I am not sure if I will ever do it. But if you are struggling with weight around your midsection, it doesn't hurt to try it for just one month. Of course, it will probably feel like a very long month, but that is probably the only way to test it out. I have been listening to Chris Kresser's podcasts:

Chris Kresser

He seems a bit looser on Paleo than most. Maybe you can check out his site.

You mention making greek yogurt. Would you mind sharing the recipe?

Thanks and good luck!
Susan

 

[janiejoey]

FYI

There is egg protein in powdered form, not sure where to buy it. Maybe looking on the web will help. Also in the grocery stores there is a product called "Just Egg Whites". Use that instead of whey, might be better for you. In the Paleo Diet on the avoid list, is milk. Whey is part milk.

Just giving you information to help out with decision making.

I'll type what is in The Paleo Diet about grains and legumes by Loren Cordain, Ph.D.

"Why are many carbohydrates bad? Many whole grain and legumes don't have a lot of vitamins and minerals. They're poor dietary sources of these important nutrients. So a diet that's tilted too heavily towards grains and legumes-at the expense of lean meats, fruits, and vegetables-can lead to vitamin and mineral deficiencies. This is why so many of our breads and cereals are fortified with extra nutrients. Food shouldn't need to be supplemented with vitamins, and if you're getting the right balance of lean meats, fruits, and vegetables, neither should you.

Worse, cereal grains and legumes even contain "antinutrients"-chemicals that actually prevent your body from absorbing the proper nutrients and can damage the gastrointestinal and immune systems. Too many grains and legumes can disrupt the acid balance in the kidneys as well, and can contribute to the loss of muscle mass and bone mineral content with aging."

LOREN CORDAIN, Ph.D., is one of the top global researchers in the area of evolutionary medicine. Generally acknowledged as the world's leading expert on the Paleolithic diet, he is a professor in the Health and Exercise Science Department at Colorado State University. He lectures regularly around the world.

Hope this helps.

Janie

 

[Katerchen]

There is egg protein in powdered form, not sure where to buy it. Maybe looking on the web will help. Also in the grocery stores there is a product called "Just Egg Whites". Use that instead of whey, might be better for you. In the Paleo Diet on the avoid list, is milk. Whey is part milk.

Just giving you information to help out with decision making.

I'll type what is in The Paleo Diet about grains and legumes by Loren Cordain, Ph.D.

"Why are many carbohydrates bad? Many whole grain and legumes don't have a lot of vitamins and minerals. They're poor dietary sources of these important nutrients. So a diet that's tilted too heavily towards grains and legumes-at the expense of lean meats, fruits, and vegetables-can lead to vitamin and mineral deficiencies. This is why so many of our breads and cereals are fortified with extra nutrients. Food shouldn't need to be supplemented with vitamins, and if you're getting the right balance of lean meats, fruits, and vegetables, neither should you.

Worse, cereal grains and legumes even contain "antinutrients"-chemicals that actually prevent your body from absorbing the proper nutrients and can damage the gastrointestinal and immune systems. Too many grains and legumes can disrupt the acid balance in the kidneys as well, and can contribute to the loss of muscle mass and bone mineral content with aging."

LOREN CORDAIN, Ph.D., is one of the top global researchers in the area of evolutionary medicine. Generally acknowledged as the world's leading expert on the Paleolithic diet, he is a professor in the Health and Exercise Science Department at Colorado State University. He lectures regularly around the world.

Hope this helps.

Janie

I disagree with much of what the recommendations of this diet are. The Paleo diet ranked pretty low on a comparison of different diets. Additionally, he seems to be misinformed about legumes and grains. If you make a peer-reviewed journal search, you will find that his suggestions have no or very little real scientific evidence.

A 2011 ranking by US News & World Report, involving a panel of 22 experts, ranked the Paleo diet lowest of the 20 diets evaluated based on factors including health, weight-loss and ease of following. These results were repeated in the 2012 survey, where the diet placed 24th out of 24, stating that their experts "took issue with the diet on every measure". However, one expert involved in the ranking stated that a "true Paleo diet might be a great option: very lean, pure meats, lots of wild plants. The modern approximations … are far from it." He quickly added that "duplicating such a regimen in modern times would be difficult."

Top-Rated Diets Overall link: Top-Rated Diets Overall | US News Best Diets

It is better, if you are healthy, to include a variety of foods in moderation. That way you get all the nutrients needed naturally and possible toxins exposure is limited.

 

[RapidBreath]

I wouldn't think of whey protein as being on a paleo diet (strictly).

I would worry less about getting enough protein, most people do that just fine. Try leaning a little more on the salmon for protein. Its extremely effective at dropping weight off of your middle. You won't get much omega 3s from nuts. Flax doesn't cut it.

 

[elsie3]

Thank you for your replies.

I know that Paleo is different than Atkins, but I tried Atkins years ago in an attempt to break through a plateau. It didn't work for me. I completely crashed and my body never adjusted to the meat--even after 3 months of following it to the letter. And it didn't improve my body composition. I don't agree with some of the Paleo arguments, but that is just my humble opinion. I'm very glad that Paleo works for so many people. I think everyone needs to find out what works for THEIR body. I'm close, but still tweaking.

I agree that what modern man has done to food is NOT good for our bodies, and I am all for eating food as close to it's natural state as possible. The 'wheat belly' premise that wheat has been altered intrigues me, as whole wheat has been a staple for me. I will have to see if eliminating it makes any difference.

Hi Elsie,

I have considered the Paleo diet too, but I am not quite ready to give up wheat. Then I found about no grains or legumes and I just can't get my head around that. I am not sure if I will ever do it. But if you are struggling with weight around your midsection, it doesn't hurt to try it for just one month. Of course, it will probably feel like a very long month, but that is probably the only way to test it out. I have been listening to Chris Kresser's podcasts:

Chris Kresser

He seems a bit looser on Paleo than most. Maybe you can check out his site.

You mention making greek yogurt. Would you mind sharing the recipe?

Thanks and good luck!
Susan

Susan, I think we are on the same page. Thank you for the link.

As far as the yogurt recipe:
The greek part is obtained simply by draining more of the whey from regular yogurt. I do this by lining a strainer with a coffee filter, dumping in a quart of plain yogurt, covering it, and letting it sit in the refrigerator for a day. I save the liquid and use it in smoothies.

For plain yogurt:
Ingredients:
4 cups (1 quart) milk
1/4 to 1/2 cup instant non-fat dry milk powder
1/2 cup plain yogurt

1. Combine milk and dry milk. Heat milk either in the microwave or stovetop to just below the boiling point. DO NOT ALLOW MILK TO BOIL. Allow to cool until lukewarm (between 100 and 110 degrees).
2. Add plain yogurt to warm milk, stirring gently to blend. DO NOT BEAT OR WHIP. Pour mixture into container, cover and process undisturbed for 4-10 hours. You can do this by placing the warm mixture in a thermos container, but I prefer an electric yogurt maker (which is nothing but an appliance that keeps the mixture at the appropriate temperature).
3. After processing, it needs to be refrigerated.

Hmm...yogurt makers have certain gone up in price! I got mine (Salton model # YM-9) years ago on Amazon--I'm sure it was less than $25. It works great and is still going strong, but a new one is $228 on Amazon!?! There are other brands starting at around $35, and they do pay for themselves--if you use a lot of yogurt.

 

[TRSTACIE]

Jay Robb

Jay Robb makes an egg white protein powder. All of his powders are pretty tasty and very low in carbs (he uses Stevia instead of sugar). I find them at the supermarket or at GNC.

 

[janiejoey]

Here is a rebuttal that should clear up a lot of the controversy of the Paleo Diet.

Dr. Cordain’s Rebuttal to U.S. News and World Report Top 20 Diets | The Paleo Diet


Janie

 

[Epcot Chick]

Whaa?

I still can't wrap my head around the concept that legumes are bad for you. (By legumes, I mean black bean, kidney beans, navy beans, garbonzos, lentils.) I don't understand how entire cultures/religions of people for centuries have depended upon legumes as a primary source of protein and now all of the sudden these things can create health issues.

I am honestly not trying to create controversy. I am a vegetarian and with the Paleo diet being very trendy right now, I feel like I went down the rabbit hole, like Alice.

(I am cooking spinach sauteed in ginger with spicy lentils for dinner tonight. Suddenly, I feel as naughty as someone eating a bacon double cheese burger!)

 

[Katerchen]

Here is a rebuttal that should clear up a lot of the controversy of the Paleo Diet.

Dr. Cordain’s Rebuttal to U.S. News and World Report Top 20 Diets | The Paleo Diet


Janie

I have have read some of the original articles referenced in the rebuttal. The studies referenced had on average 17 to 25 test subjects, not enough to come to real scientific conclusions.

Additionally, hunters and gatherers lived different from us, they walked easily 20 miles a day and did hard physical labor and had a live expectancy of about 25 years. One simply cannot conclude that this is the way to live nowadays. Furthermore, people used to eat about EVERYTHING from the animal, brains, eyeballs, intestines, etc.

Low carbohydrate diets are not beneficial for people. Our bodies are made to digest all food groups (unless you have a health problem). Hunter and gatherers were not low carb eaters. In addition to meat, hunter and gatherers ate berries, grasses, seeds, mosses, tree bark, etc., which are all carbohydrates.

 

[janiejoey]

I still can't wrap my head around the concept that legumes are bad for you. (By legumes, I mean black bean, kidney beans, navy beans, garbonzos, lentils.) I don't understand how entire cultures/religions of people for centuries have depended upon legumes as a primary source of protein and now all of the sudden these things can create health issues.

I am honestly not trying to create controversy. I am a vegetarian and with the Paleo diet being very trendy right now, I feel like I went down the rabbit hole, like Alice.

(I am cooking spinach sauteed in ginger with spicy lentils for dinner tonight. Suddenly, I feel as naughty as someone eating a bacon double cheese burger!)

You have to realize the diet of these people were way before the food industry took place. They didn't have legumes or grains then, nor was any of the foods sprayed or altered in any way, such as our meats do now.

I use to be a vegetarian also, but it finally took it's toll on me. I think of The Paleo Diet as nutritional foods and which foods are more rich in them. I can't write down how many nutrients are in a particular item of food, so I'll give you a link that you can see for yourself the nutritional value of most of our foods that we are talking about, including grains and legumes.

WHFoods: Salmon

Hope this helps.

It's not for everyone certainly, I happen to find it works for me and my awful GERD. I just wanted to share the happiness I'm feeling since I've been on this great diet. Benefits me 100%.

Take care,

Janie

 

[susanzabo]

Janie,

Thanks for sharing your wisdom on the subject. I really appreciate all the time you have put into answering my questions and everybody else's. Paleo might not be for everyone physically or mentally but I am so glad that it has done wonders for you!