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Dairy and Paleo

Dairy is one Paleo area I've been thinking about a lot recently. A lot of people follow a strict Paleo diet, and include dairy, known as a lacto-Paleo diet. Dairy is also the main difference between a Primal and a Paleo diet (Primal includes modest amounts of high quality dairy).

Prior to my trip to the AHS in August, my diet was a lot closer to Primal than it was Paleo. Pedro Bastos gave an excellent lecture at the AHS on Dairy, Hormones & Human Health, which was quite an eye opener for me.

When I got back, I started the Whole30 which meant excluding dairy for 30 days. I used to drink lots of tea everyday, with milk (I am English after all) – but luckily I got over this in America, as tea just didn't seem to be as common place over there. I also used to have a fair amount of yoghurt and cheese, which I also gave up. I expected to be counting down the days when I could resume my dairy habit, but it just didn't happen.

Since August I haven’t had any milk, but I have had cheese a couple of times and yoghurt once. And the strangest thing? I just don’t miss it at all. I now enjoy drinking lots of different types of tea without milk, or hot water with a slice of lime. I'm not really sure how I’d include milk again now! I do like the taste of cheese and yoghurt, but I just don’t feel the need to include them in my diet. Since I've gone stricter Paleo, I've been feeling fantastic. My skin, sleep, mood, focus and general well being– everything has improved. I should probably reintroduce dairy to identify exactly the effect it has on me – but given that I don’t miss it, I’d rather just continue to avoid it.

I'm often asked how I can possibly get enough calcium without dairy. I eat a good amount of dark green leafy vegetables, which are a great source of calcium. From what I have read calcium balance is far more important than calcium intake. When eating a diet high in acid-producing foods, such as the standard western diet, the kidney balances the acid load using the alkaline calcium salts from the bones. As I don’t eat any processed food or grains and have a good balance of alkaline and acid foods in my diet, I have a good calcium balance – and therefore a lower calcium intake is not a problem.

Taking an evolutionary standpoint, obviously milk would not have been drunk until relatively recently, as ruminants weren't domesticated, so certainly wouldn't have been milked. The purpose of milk is to nourish the offspring of the mother and enable it to grow – when you consider we are the only animal to eat another animals milk, it does seem a little odd?

One of the main arguments against dairy is IGF-1 (insulin like growth factor 1). IGF-1 is increased by the cow’s growth hormones, which cause the cow to produce more milk. IGF-1 is believed to promote cancer by increasing cell division and multiplying of cancer cells. Commercial dairy cows are kept in gestation (by being artificially inseminated) almost constantly to ensure they produce milk. They are milked ten out of 12 months – whereas a more natural milking pattern would involve only milking during early pregnancy. It’s obviously in the interests of the dairy producers to do this, as they want to produce as much milk as possible. The further into the pregnancy the more growth hormones are contained in the milk (as clearly the purpose of the milk is to support a growing calf).

For me, the jury is still out. However, if I do decide to consume dairy again, I’ll go out of my way to find raw milk – I don’t think I could ever be happy with any commercial, pasteurised milk as I feel far to removed from the process and will never really know what is in it – and the condition of the cow(s) it came from.

Where Dairy Fits into a Modern Paleo Lifestyle

Since stepping away from dairy, many people on a Paleo journey report similar findings: clearer skin, better digestion, and increased energy levels. But the decision to eliminate or reintroduce dairy should be informed by your own body's response, personal preferences, and your goals for health and nutrition.

Reintroducing Dairy: What to Consider

If you're thinking about adding dairy back into your Paleo diet, consider a structured reintroduction. Start with small portions of high-quality fermented dairy, like kefir or organic yoghurt, and observe any reactions over 2–3 days. This approach allows you to isolate potential sensitivities, such as bloating, fatigue, or skin breakouts.

Fermented vs. Pasteurised Dairy

Not all dairy is equal. Fermented dairy products are often easier to digest, thanks to beneficial bacteria that help break down lactose. Traditional options like kefir, raw cheeses, and natural yoghurt may be better tolerated by those with minor dairy sensitivities. Pasteurised dairy, by contrast, often lacks these helpful bacteria and enzymes, making it more difficult to digest.

Raw Milk and Ethical Sourcing

For those who tolerate dairy, raw milk from ethically raised, grass-fed animals may be the most Paleo-aligned option. Though difficult to source in Australia, raw milk retains all its natural enzymes, which can assist with digestion. It also comes without the denatured proteins and nutrients that pasteurisation can cause. If you do explore raw dairy, ensure it’s from a trusted, transparent source.

The Nutrient Trade-Off

Dairy is rich in calcium, phosphorus, fat-soluble vitamins (like A and D), and high-quality proteins. For those who can digest it well, it can be a nutrient-dense addition to a balanced diet. However, these same nutrients are available from other Paleo-friendly sources such as bone broth, leafy greens, nuts, seeds, oily fish, and offal—making dairy non-essential for nutrient sufficiency.

Understanding Dairy Intolerance

Many people with dairy intolerance struggle with lactose (the milk sugar), casein (a milk protein), or both. Symptoms can range from digestive discomfort to skin inflammation and joint pain. If you notice these symptoms after consuming dairy—even in small amounts—it may be best to exclude it entirely or only consume fermented varieties like aged cheese or kefir, which have lower lactose levels.

Why Some Paleo Followers Choose Lacto-Paleo

The lacto-Paleo variation includes dairy, but only when it comes from good sources and is well tolerated. Advocates of this approach argue that dairy can provide beneficial fats and proteins, especially in active individuals or those aiming to gain lean mass. For others, the choice is cultural or culinary—cheese and yoghurt may have long been staples of their traditional diet.

Can You Be Paleo and Still Enjoy Cheese?

Yes—if your body allows it. Hard, aged cheeses often have minimal lactose and are better tolerated by many. Look for cheese made from grass-fed animals and avoid processed varieties that include additives and preservatives. Goat and sheep milk cheeses are also worth considering, as they’re often easier to digest than cow’s milk products.

Is Butter Paleo?

Butter is often the exception to the no-dairy rule for many Paleo followers. Ghee (clarified butter) is typically well tolerated even by those with lactose or casein intolerance, as both are removed during processing. Ghee offers a rich source of healthy fats and fat-soluble vitamins and is perfect for high-heat cooking.

Creating a Dairy Strategy That Works for You

Ultimately, the choice to include dairy in your Paleo lifestyle is personal. Some feel fantastic on a strict dairy-free protocol, while others thrive with occasional high-quality dairy. Listen to your body, monitor your reactions, and don’t be afraid to tweak your approach as your lifestyle, goals, and health evolve.

What to Do if You're Craving Dairy

If you miss creamy textures or tangy flavours, there are plenty of dairy-free Paleo substitutes. Coconut yoghurt, almond milk, cashew cheese, and macadamia nut creams can all recreate the mouthfeel of dairy without the potential downsides. These options are also suitable for those who follow an autoimmune Paleo (AIP) protocol or strict elimination diets.

The Bottom Line

Dairy is one of the most debated topics in the Paleo community. Whether you choose to exclude it entirely, include only fermented or raw versions, or adopt a flexible lacto-Paleo approach—what matters most is how it makes you feel. Experiment, stay curious, and make choices that support your long-term health and wellbeing.

What do you think about dairy? Do you feel better of worse including dairy in your diet, or leaving it out? I'd love to hear your views!

Buying Coconut Oil in Australia & New Zealand

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Coconut Oil is a huge staple in my house. I generally order a large tin in from my local health food shop, but having realised I’m getting through 700ml in under three weeks, I've started researching and comparing costs of coconut oil. I've been spending $36 on a 700ml tin of Melrose Organic Extra Virgin Coconut Oil every three weeks – which is about $900 a year – If I could make savings on this it would make a big difference! I've got no intentions of using less to save money, as Coconut Oil is such a great source of fat. I've never seen Coconut Oil sold in any of the major supermarket chains in Australia, like Coles or Woolworths, but perhaps this will change as it gains popularity.

Having looked at various online sources, buying from health food stores isn't as expensive as I expected. It’s convenient in that I can buy some the same day I realise I've run out – but it is a lot to carry home from work. I think I'm going to try ordering online next time.

I often visit Healthy Life which has stores across Australia. They mainly stock Aclara Health Coconut Oil which is all Organic. The Cold Pressed Extra Virgin Oil is between $10 and $24.95 for 250 to 700ml. Their other variety is refined, which I used to buy as I didn't like the coconut taste. Now however, I don’t used refined, as I’ve got used to, and quite enjoy the Coconut taste. Mainly though, I think refined is too processed and many of the benefits of the oil are lost in the processing. Aclara Health Refined Coconut Oil is $17.95 for 700ml, or $65.52 for 4 Litres, which is actually one of the lowest prices I've found, at under two cents per ml. The other brand Healthy Life stock is Fijian Gold, who make an organic Coconut Oil at $12.50 for 500ml. I’ve still got a bottle of this at home, which I like taste wise, but to be honest it comes in a bottle and I find it really hard to get the solid oil out! I realise I can warm it to make it liquid, but I’d much rather just buy a better packaged oil that I can spoon out!

I've recently found the “Pure Health” store in Sydney, which stocks Melrose, Spiral & Wild Harvest Coconut Oils. This is where I order the Melrose Oil from. Their smaller sizes work out really expensive on a cost per ml basis, but perhaps this is good for the very occasional user as 300ml starts at $7.95

You need to make sure you do your research before buying online. I found one store, Chemist Direct charging between 6 and 16 cents a ml for Nui Wild Harvest Virgin Coconut Oil, including $7.95 shipping to Australia (shipping to New Zealand is an extra $19.91!)

I was expecting the online store Kokonut Pacific to be really expensive, but it actually works out at under two cents a ml, including shipping to Australia. The draw-back however, is that to get the better deals you need to buy their large packs – up to 20 litres at a time! Perhaps if you have a large family and an enormous amount of kitchen storage this might be an option for you? Their shipping costs to Australia are reasonable (up to about $20), but for New Zealand the shipping is about double.

I'm going to order my next supply of Coconut Oil through iherb, as they seem reasonable, including shipping and have the best range I've seen. Most of their Coconut Oil is shipped to both Australia and New Zealand for $4 or $6, which seems fairly reasonable (it’s calculated on weight). They carry a lot of brands I’ve never seen in the shops in Australia, such as Artisana, Garden of Life, Harvest Bay, Jarrow Formulas, Jungle Products, Natures Way, Now Foods, Nutiva, Organic Fuji, Quantum Nutrition, Source Naturals & Spectrum Essentials. When I finish the Melrose, I'm going to try the 858ml Nutiva Organic Extra Virgin Coconut Oil, which should work out at about $23 shipped to Australia. I’ll let you know what it’s like! Iherb also offer $5 off your first order using the code DUV741 , which just about equates to free shipping.

I would love to hear which brand you use and where you get it from? I'm sure there must be lots of other sources of Coconut Oil that can be shipped to Australia or New Zealand for under two cents per ml – let me know if you've found one! Or perhaps you've found such a good brand that it is worth the extra cost? Let me know your thoughts and I’ll update this post.

Trolley Spying

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When I go food shopping, I'm always really interested the see what other people have in their trolleys. Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk. I can just see the people wondering what I'm going to do with it all. Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet. What bothers me more is the trolleys I see full of “healthy” foods. The type of “healthy foods” I wouldn't go near.

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food). Trolleys full of whole grains, as they are good for us, right? Diet drinks with ingredients I can’t pronounce. Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner. Processed low fat sauces to smother wholegrain pasta with. “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta. Huge bottles of orange juice. Skim milk to pour over the healthy low fat breakfast cereal. Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

I wonder, do people really think these “healthy” low fat processed products taste nice? I strongly suspect they are eaten for the perceived health benefits, not because they taste nice. My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley. I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my housemate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

Are you guilty of trolley spying too? Are you frequently shocked by what some other shoppers fill their trolleys with? Do you get disapproving looks at your Paleo trolley too?

What Your Supermarket Trolley Really Says About You

It’s fascinating how much you can learn from someone’s shopping trolley. It’s like a snapshot of their beliefs about health, food, and even how they spend their time. I’m always amazed at how confidently people load up on low-fat yoghurt, wholegrain crackers, and ultra-processed meat alternatives, believing they’re making health-conscious choices.

Yet it’s clear that years of public health messaging have blurred the lines between real food and clever marketing. I’m not judging—well, maybe a little—but mostly I’m saddened that our food supply and dietary advice have led us to this point.

The Psychology Behind “Healthy” Shopping

There’s something about pushing a trolley filled with “healthy” processed products that gives people a quiet sense of moral superiority. I’ve heard comments like “I don’t eat junk, just wholegrain toast with margarine and a glass of OJ”—without a flicker of doubt.

The problem is, our supermarkets are designed to reinforce these misguided choices. Those heart tick symbols and low-fat labels are often front and centre, while healthy fats, pastured eggs, and organ meats are nowhere to be seen in mainstream promotions.

The average consumer doesn’t stand a chance—unless they dig a little deeper. That’s where real food movements like Paleo come in.

How to Read a Trolley Like a Paleo Pro

Here’s a fun exercise. Next time you’re shopping, try categorising trolleys into three broad groups:

The “Health” Illusion Trolley: Think low-fat yoghurts, ‘lite’ cheese, multigrain wraps, snack bars marketed as natural, almond milk with 17 ingredients, and margarine. Often seen with bottled iced tea or coconut water in plastic bottles. A health halo hiding a ton of sugar and additives.
The “Mainstream Convenience” Trolley: This one’s all white bread, frozen nuggets, sugary cereals, soft drink multipacks, and pre-made microwave dinners. Minimal judgement here—they’re not pretending.
The “Real Food” Trolley: Grass-fed meat, whole vegetables, olive oil, eggs, maybe a kombucha or sauerkraut jar. A dead giveaway? A distinct absence of packaging and brand logos.

Once you start noticing, you won’t be able to stop. Trolley spying is the new window into mainstream dietary habits—and it's not always a pretty sight.

How I Navigate the Supermarket as a Paleo Shopper

My trolley might raise eyebrows, but I shop with purpose. I know exactly what I’m putting into my body—and what I’m avoiding. I don’t get swayed by supermarket specials or two-for-one snacks I’d never buy otherwise. My route through the store is strategic. Perimeter first. Then specific aisles only if I absolutely must (like for coconut milk or herbs).

Some staples in my Paleo trolley include:

Organic free-range eggs
Avocados and leafy greens
Fresh herbs (coriander, parsley, thyme)
Coconut oil and milk
Sweet potatoes or pumpkin (for carb cycling days)
Almonds or macadamias (rarely—and only raw)

Notice what’s missing? Cereal, skim milk, bread, and everything in colourful cardboard packaging.

The Aldi vs. Woolies vs. Coles Paleo Showdown

I’ve shopped at all the big supermarkets in Australia and have picked up a few tips over the years. If you're doing a Paleo shop and trying to balance cost and quality, here's my take:

Supermarket	Paleo Friendliness	Best Finds	Watch Out For
Woolworths	Moderate	Macro Organic range, fresh herbs	“Health food” aisle full of seed oils and sugars
Coles	Moderate	Grass-fed mince, avocado oil	Impulse buys near the checkouts
Aldi	High (for the budget-conscious)	Affordable avocados, whole chickens	Limited range of clean pantry staples

Of course, the best strategy is to buy fresh where possible and support your local butcher, market, or co-op.

Label Literacy: Don’t Get Caught Out

If you do venture into the centre aisles, make it quick—and always read the labels. A few red flags to look for in products falsely marketed as “healthy”:

Vegetable oils like canola, sunflower, soybean
Added sugars under sneaky names like “rice malt syrup” or “evaporated cane juice”
“Natural flavours” (which are anything but natural)
Gums and emulsifiers like carrageenan or guar gum
Anything with a “low-fat” badge of honour

These products often appear in “healthy” trolleys, and unfortunately, many people still believe that the more a food is modified, the healthier it must be. Relearning how to eat can be confronting, but once the veil lifts, you’ll never shop the same way again.

Paleo Shopping With Kids or a Partner?

If you live in a household that isn’t 100% Paleo, it can be a challenge to balance different shopping styles. I often get asked how I manage this. The truth? Compromise—with boundaries.

I’ll allow a few non-Paleo items if they’re consciously chosen and not marketed as health foods. For example, a block of dark chocolate or a jar of raw honey for the non-Paleo members of the household is fine. But I draw the line at margarine, sugary yoghurts, and seed oil-based sauces.

Communication helps. So does cooking really tasty meals that convince everyone that real food is better.

Final Thoughts From the Trolley Line

Supermarkets are a minefield, and modern trolleys reflect more confusion than clarity. If your trolley is full of colourful fresh produce, clean proteins, and healthy fats, you’re ahead of 90% of shoppers. Don’t let disapproving glances throw you off. You know what you’re doing.

And if you’re new to Paleo, why not start by comparing your trolley to others next time you shop? It’s a fun, harmless way to stay mindful—and maybe even spark a conversation or two. You never know who might be inspired to put that margarine back on the shelf.

Are you a fellow trolley spy? What’s the weirdest thing you’ve seen someone buy in bulk and call “healthy”? Let me know below or share a snap of your latest Paleo shop—I’d love to see what’s in your basket.

Kangaroo Jerky

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I hadn't had jerky much before I went to the AHS in August. I’d tried it, but wasn't that impressed. At the AHS the US Wellness Meats company supplied lots of jerky – so I had to try it! It tasted fantastic; completely different to any jerky I’d tried before. The beef jerky I tried contain grass-fed beef and salt. No nasty ingredients whatsoever. But I'm in Australia. What about Kangaroo Jerky?

Dried meat like this is full of protein and such a great snack, being so portable and easy to store. When I got back I was really keen to take advantage of living in the land of kangaroos – by trying Kangaroo Jerky! I think Kangaroo is such a good meat, as it isn’t farmed and is a great protein source.

Unfortunately all of the commercial Roo Jerky’s I've found so far are heavily processed with lots of undesirable ingredients such as sugar, soy sauce, canola oil and lots of artificial ingredients and flavours.

I don’t have a dehydrator yet, but have found a few recipes for homemade jerky, which I’ll be trying soon (I'll keep you updated!). In the meantime I'm going to check out a few local farmers markets here in Sydney at the weekend – hopefully I’ll be able to source some Paleo approved, local, organic, grass fed jerky!

I think Jerky will be a great snack to keep at work and to take to the gym.

Have you found some good Paleo Jerky? Have you tried Kangaroo Jerky? If you have a recipe for making your own I’d love to try it!

Why Jerky is the Ultimate Paleo Snack

Jerky ticks so many Paleo boxes. It’s high in protein, incredibly portable, has a long shelf life, and — when made properly — contains none of the inflammatory additives that derail your nutrition goals. Whether you’re hiking, road tripping, working long hours, or just need something to tide you over between meals, jerky is a smart, satiating choice.

Unlike many packaged snack foods, jerky doesn’t rely on sugars or refined carbs for energy. A small amount can provide a serious protein punch, helping to stabilise blood sugar, prevent energy dips, and keep you fuller for longer. For those following a strict Paleo or low-carb lifestyle, this makes it a reliable go-to snack.

The Problem with Most Commercial Jerky

While jerky itself is Paleo in principle — dried meat preserved naturally — the commercially available options in most Australian supermarkets are far from compliant. Even the kangaroo jerky options, which start out with a wonderfully lean, wild meat, often get drowned in soy sauce, sugar, artificial smoke flavours, maltodextrin, and industrial seed oils like canola or sunflower.

These unnecessary additions not only compromise the nutritional quality of the jerky, but they can also undo your hard-earned gut health, hormonal balance, and inflammation control. For those with autoimmune issues or blood sugar sensitivity, even trace ingredients like gluten from soy sauce or added sugar can trigger unwanted symptoms.

What to Look For in Paleo-Friendly Jerky

If you’re seeking out ready-made jerky, it’s worth reading the labels carefully. Look for products that meet the following criteria:

100% meat: Whether it’s kangaroo, beef, venison or lamb, the first and only ingredient should be the meat itself.
Natural seasonings: Salt, herbs, and spices are fine. Avoid anything you wouldn’t cook with at home.
No added sugar: Many jerky brands use sugar as a preservative or flavour enhancer. It’s unnecessary and not Paleo-friendly.
No soy or soy sauce: Soy is a legume, highly processed and generally avoided in Paleo eating.
No vegetable oils: Watch for canola, sunflower, or soybean oil — they’re inflammatory and best left out of a whole-food lifestyle.

Where to Find Better Jerky in Australia

Although options in mainstream grocery stores are limited, you may have better luck at local farmers markets, health food stores, or online Paleo-focused suppliers. Markets in Sydney like EQ at Moore Park, Carriageworks, and Marrickville often host small batch producers who use cleaner ingredients and more traditional methods.

You can also reach out to local butchers, particularly those who source grass-fed or wild meats. Some offer house-made jerky or biltong (another dried meat option) without the additives. If they don’t currently make jerky, they may be open to preparing some to order, especially if you provide the recipe or guidelines.

DIY Jerky Without a Dehydrator

If you don’t yet have a dehydrator, the good news is you can still make jerky in your home oven. It may take a little longer and require some experimentation, but it’s absolutely achievable. Here's a simple base recipe to get you started:

Simple Kangaroo Jerky (Oven Method)

500g kangaroo fillet, sliced thinly against the grain
2 tbsp apple cider vinegar
1 tsp sea salt
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp cracked black pepper
Optional: pinch of chilli flakes or ground coriander

Mix all ingredients in a bowl, ensuring the meat is fully coated. Cover and marinate for 8–12 hours in the fridge. Lay slices on a wire rack set over a baking tray (to catch drips), then dry in the oven at the lowest possible temperature (ideally 60–80°C) with the door slightly ajar to allow moisture to escape. Flip once halfway through. Jerky is ready when firm, chewy and fully dry — usually around 4–6 hours depending on thickness.

Why Kangaroo Makes Excellent Jerky

Kangaroo is a lean, wild, sustainable meat that’s uniquely suited to jerky. Because it’s not farmed, you’re getting meat free from antibiotics and growth hormones. Roo is also low in fat and high in iron, zinc and B vitamins — ideal for active individuals or anyone following a nutrient-dense Paleo way of eating.

Its firm texture means it holds up well to drying without becoming brittle, and it takes on seasonings beautifully. For a truly Aussie spin, try blending native spices like lemon myrtle, bush tomato, or wattleseed into your marinade. Not only will you avoid processed flavours, but you’ll also celebrate indigenous ingredients rich in antioxidants and cultural significance.

Jerky as Part of Your Paleo Pantry

Jerky isn’t just a snack. It’s a strategic tool for anyone living a Paleo lifestyle in the real world. Stash some in your gym bag, glove box, work drawer or carry-on luggage to stay fuelled when you don’t have access to proper meals. Pair it with a boiled egg, some raw nuts or sliced veg and you’ve got a complete, travel-friendly mini meal.

For athletes or those on lower carb protocols, jerky helps meet protein targets without needing refrigeration. It’s also ideal during camping trips, hikes, or festivals where real food options can be slim.

Keep Experimenting and Share Your Wins

Once you’ve nailed your first batch of homemade jerky, don’t stop there. Try variations with different meats like grass-fed beef, venison, or lamb. Change up the spices. Sweeten (if needed) naturally with a splash of pomegranate molasses or a pinch of dried herbs — not sugar or artificial flavours.

Most importantly, share your successes! If you find a great source of Paleo-friendly jerky in Australia or develop a winning flavour combo, post it online or tell your local community. The more demand there is for clean, real-food snacks, the more small producers will start to deliver.

Nightshades and Paleo

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Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Hidden Sources of Nightshades You Might Be Overlooking

If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.

Watch for these often-overlooked ingredients:

Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.

Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.

Nightshades and Autoimmune Protocols (AIP)

The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.

For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.

How Alkaloids Affect the Gut and Joints

There are several alkaloids of concern when it comes to nightshade intolerance:

Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.

These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.

Common Symptoms of Nightshade Sensitivity

If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:

Persistent joint pain or stiffness, particularly in the morning
Digestive discomfort, bloating or cramping after meals
Skin flare-ups, such as eczema or acne
Fatigue or brain fog that’s hard to explain
Heartburn or reflux following spicy or tomato-rich meals

Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.

Substituting Nightshades in Paleo Cooking

One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:

Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.

Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.

Reintroducing Nightshades Safely

If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.

Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.

Listen to Your Body

As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.

If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.

Do you eat Nightshades? Do you have a sensitivity to them?

Diabetic Sweets

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I picked up the November issue of “Diabetic Living” magazine yesterday. The piece below tells diabetic readers how good Fruit Slim sweets are, “sugar-free, fat-free, fibre filled”, which will “halt food cravings in their tracks”. It then goes on to say that there is more fibre in five of these sweets, than there is in two-cups of spinach or 15 raw almonds! This makes me slightly want to cry!

So, the ingredients of “Fruit Slims” are: Gum Acacia, Maltitol, Sorbitol, Xylitol, Acidifier (330), Fruit Juice Concentrate, Flavour, Vegetable Oil, Sweetener (955), Natural Colour ( Paprika), Coating Agent (901).

Sweetener (955) is sucralose. This sweetener has been linked with liver and kidney damage. There is also a lot of uncertainty with artificial sweeteners and some evidence to suggest that they may cause an insulin response; clearly not desirable in diabetics! Maltitol, Sorbitol and Xylitol are all sugar alcohols, which might be classed as “sugar-free”, but are carbohydrates and do have an effect on blood sugar levels. Fruit juice is also sugar, which clearly impacts blood sugar levels. “Flavour” could mean anything and as for the “vegetable” oil; well, that’s certainly not Paleo! The ingredients of these “crazy good” sweets look more like a chemistry experiment; there are no real foods in sight.

I think it’s really irresponsible to promote these as a good product to anyone, never mind diabetics. To imply they are a better choice than almonds or spinach seems reckless. They might have more fibre, but when eating a Paleo diet rich in vegetables, fibre won’t be an issue. Besides, for diabetics, blood sugar is a far more pressing issue than fibre?

I've not found anything to back up the claim that these sweets will “halt food cravings in their tracks”. In fact from what I've read, artificial sweeteners appear to have the opposite effect, increasing cravings for carbohydrates.

Compare the chemical composition of “Fruit Slims” to the “alternatives” of almonds and spinach.

Almonds provide high natural amounts of many nutrients, including manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2 (riboflavin) and phosphorus.

Spinach is a fantastic source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2 (riboflavin), calcium, potassium, vitamin B6 (pyridoxine), tryptophan, vitamin E, copper, vitamin B1 (thiamine), phosphorus, zinc, omega 3 fatty acids, vitamin B3 (niacin) and selenium – and many other nutrients.

Am I missing the benefits of this swap?

The Misleading Health Claims of “Guilt-Free” Sweets

Unfortunately, products like “Fruit Slims” are marketed in a way that can make them sound almost medicinal — particularly to those who are actively trying to manage their health. Terms like “sugar-free,” “fat-free,” and “craving control” are especially appealing to diabetics and dieters alike, but they paint a dangerously incomplete picture. Without real context around blood sugar response, nutritional quality and long-term metabolic impact, such claims are not only misleading — they can be harmful.

The comparison to spinach and almonds is particularly troubling. Measuring a food’s value solely on fibre content is an extremely reductionist approach that ignores the synergistic role of real nutrients in whole foods. This kind of messaging reinforces the belief that health is achieved by numbers on a label, not by the integrity and origin of the food itself.

Understanding the Reality of Sugar Alcohols

Sugar alcohols like maltitol, sorbitol and xylitol are frequently used in “sugar-free” sweets because they don’t spike blood sugar to the same degree as glucose or fructose. But they’re far from metabolically neutral. Maltitol, in particular, has a high glycaemic index compared to other sugar alcohols, and it can still cause significant blood glucose rises in sensitive individuals — especially those with diabetes.

Moreover, sugar alcohols are known for causing digestive issues. Many people report bloating, gas, and diarrhoea when consuming even moderate amounts. These compounds ferment in the colon, often causing discomfort that completely negates the supposed benefits. For diabetics already managing complex symptoms, additional gastrointestinal stress is the last thing needed.

Why “Sugar-Free” Doesn’t Equal Healthy

The term “sugar-free” often leads consumers to believe they’re choosing something harmless — or even beneficial. But sugar-free doesn’t mean carb-free, insulin-neutral, or safe. In the case of “Fruit Slims,” the added fruit juice concentrate is still sugar, even if labelled naturally. And the sucralose (sweetener 955) used has been linked to adverse effects in animal studies, including alterations to liver and kidney health.

Even without definitive conclusions in humans, it’s risky to encourage diabetics to consume substances that may worsen insulin sensitivity or increase cravings — especially when the product in question has no nutritional upside.

Artificial Sweeteners and the Cravings Myth

Despite marketing claims, artificial sweeteners may actually worsen the very issue they promise to solve. Research suggests that these sweeteners can confuse the brain’s response to sweetness, leading to more persistent cravings and even reduced satiety. When the body senses sweet taste without a corresponding caloric reward, it may trigger compensatory mechanisms that drive increased hunger later on.

For someone managing insulin resistance or diabetes, anything that promotes increased food intake — especially refined carbs or processed snacks — is counterproductive. Whole foods, particularly those with a mix of protein, healthy fats and fibre, help regulate appetite and reduce cravings far more effectively than ultra-processed “diet” alternatives.

The Nutrient Power of Whole Foods

Let’s revisit the real alternatives. Almonds provide high-quality fats, plant-based protein, and a wide array of vitamins and minerals. They’re especially rich in vitamin E, magnesium, and manganese — nutrients that support heart health, blood sugar control, and cellular repair.

Spinach, on the other hand, is a micronutrient powerhouse. It offers iron, calcium, folate, potassium, and a full spectrum of B vitamins, along with powerful antioxidants and anti-inflammatory compounds. These nutrients are highly bioavailable and support a wide range of functions, from energy production to immune health.

Comparing these foods to a chemically engineered sweet based on a single metric like fibre is completely disingenuous. Real food offers complexity, synergy and bioactivity — none of which can be recreated in a laboratory-made lolly.

The Paleo Perspective on Sweeteners

From a Paleo standpoint, the ideal approach to sweetness is to retrain the palate away from it, rather than replace one sweet substance with another. Occasional use of natural sweeteners like raw honey or dates might be tolerated in moderation, but the emphasis remains on whole, unprocessed foods that nourish and satiate.

If you’re looking to reduce cravings, focusing on nutrient-dense meals with adequate protein and fat is far more effective than introducing sweeteners — natural or artificial. Once your blood sugar stabilises, your desire for sweetness usually diminishes, and your taste buds begin to appreciate the natural flavours of real food.

More Responsible Support for Diabetics

What diabetics need is honest, evidence-based guidance — not patronising marketing disguised as health advice. Instead of pushing chemical-laden products in glossy magazines, we should be empowering people to build simple, real-food habits that support healing and metabolic health.

This includes education around:

Choosing foods with a low glycaemic load
Prioritising protein, fibre and healthy fats at every meal
Understanding the inflammatory impact of seed oils and artificial additives
Staying well-hydrated with clean water, not synthetic drinks or diet sodas

With proper knowledge and support, diabetics can thrive on a whole-food approach — without the need for “free-from” gimmicks that undermine their long-term health.

Moving Away from Processed “Solutions”

Let’s be clear: the food industry has a vested interest in keeping people reliant on processed products. Whether it’s low-fat, sugar-free, or high-fibre snacks, these offerings keep consumers stuck in a cycle of poor nutrition, cravings, and metabolic instability. But health isn’t built in the snack aisle — it’s built through conscious, consistent choices around whole food, movement, sleep, and stress management.

We need to keep questioning the health claims of packaged foods, especially those marketed to vulnerable groups. Instead of asking how many grams of fibre are in a lolly, we should be asking whether our food choices are real, nourishing and sustainable.

If the answer is no, it’s time to step away from the packet — and towards the produce aisle.

Why You Should Throw Away Your Non-Stick Cookware!

So, you’ve got your Paleo diet tuned in, you exercise Primally and sleep soundly; but what do you cook with?

Non stick Teflon frying pans are everywhere. If you don’t cook with them, you’re definitely in the enlightened minority. It’s easy to see why this cookware is so popular. It’s so cheap to buy, depending on where you buy your cookware, it may even be the only option. Non stick cookware is also very easy to cook on – with no thought about temperatures; you’re likely to get it right. It’s also very easy to clean.

So, what’s wrong with non-stick cookware?

The coating of many brands of non-stick cookware contains Perfluorooctanoic acid (PFOA) which has been shown to have carcinogenic properties. Over time & usage the coating from these non-stick pans is often damaged, at which stage it should not be used, to avoid consumption of toxins. Once in the bloodstream there is no biological mechanism for removal of PFOA’s.

What should I cook with instead?!

There are several good alternatives to non-stick. Cast iron, copper, stainless steel or enamelled cookware are the most popular Paleo options. They are more expensive, but a good cast iron pan will last a lifetime. You can also look for second hand pots and pans, which are likely to be very cost effective; even a rusty old iron pan can be cleaned, seasoned and given a new lease of life!

Cooking on iron

When you first get your iron pan you’ll need to season it. This can be done by coating the pan in a fat, such as lard before putting it in a low temperature oven for a few minutes, allowing the iron to take up the oil. It should then be cooled and excess oil rinsed out. Soap should never be used on cast iron cookware.

Cooking on cast-iron is different to non-stick cooking, but once you’ve got the hang of it, you should be able to cook without food sticking to the pan. It’s important to heat the pan before adding food (even the fat you’re cooking with) to avoid it sticking. Food should generally be room temperature, not cold when adding to the pan, by leaving it out of the refrigerator for a few minutes before cooking. The temperature shouldn’t be too high, or to low. The final tip is to make sure you don’t shy away from using lots of fat, making this method of cooking very Paleo!

Other Kitchen Tools and Materials to Watch Out For

While non-stick pans are a major concern for those following a natural, health-conscious lifestyle like Paleo, they aren’t the only kitchen culprit. Many other common tools and surfaces in your kitchen could be exposing you to chemicals, toxins or contaminants without you even realising.

Plastic Utensils and Containers

Just as Teflon poses health risks, so do many types of plastic used in the kitchen. Cheap spatulas, mixing bowls, and storage containers often contain BPA (Bisphenol A), phthalates, or other endocrine-disrupting compounds. These substances can leach into your food, particularly when heated. Even so-called “microwave-safe” plastics are not necessarily safe under high temperatures.

Opt instead for wooden utensils, stainless steel mixing bowls, and glass containers for storage and reheating. These materials are inert, do not leach harmful substances, and are better for the environment too.

Aluminium Cookware

Uncoated aluminium pots and pans are lightweight and inexpensive, but aluminium is a reactive metal. Cooking acidic foods (like tomato-based sauces) in aluminium can cause the metal to leach into your meals. While the link between aluminium exposure and health conditions like Alzheimer’s remains under debate, most Paleo followers prefer to avoid unnecessary exposure altogether.

If you like the feel of aluminium cookware, make sure it’s anodised, which provides a non-reactive coating, or opt for safer alternatives like enamelled cast iron or stainless steel.

How to Build a Safe Paleo Kitchen

When living a Paleo lifestyle, the food you prepare is only part of the equation. The way you prepare it matters too. Here are a few simple swaps you can make to align your kitchen with your health goals:

1. Replace Non-Stick with Cast Iron or Stainless Steel

As covered earlier, cast iron and stainless steel are far superior to non-stick options. They’re free from harmful coatings, extremely durable, and can be used on a variety of heat sources. Once properly seasoned, cast iron becomes naturally non-stick.

2. Ditch the Microwave

Microwaves are incredibly convenient, but many Paleo followers prefer to reheat meals using the stovetop or oven instead. This not only avoids uneven heating and plastic leaching but also keeps you closer to traditional cooking methods. A little planning ahead makes this transition surprisingly easy.

3. Opt for Glass and Ceramic Bakeware

Instead of using aluminium trays or non-stick muffin tins, choose glass or ceramic bakeware for oven use. These materials don’t emit fumes, don't scratch or peel, and are often easier to clean than you’d expect.

4. Use Wooden or Bamboo Cutting Boards

Plastic cutting boards, though common, can harbour bacteria in scratches and knife grooves. Wooden and bamboo cutting boards are naturally antimicrobial, long-lasting and align better with the natural, whole-foods approach of Paleo cooking. Just be sure to wash and dry them thoroughly between uses.

Natural Cleaning Tips for Cookware

If you're investing in quality cookware, it's important to care for it properly using safe, chemical-free cleaning methods. Here’s how to keep your pans and pots in great condition:

Cast iron: Scrub gently with hot water and coarse salt. Dry thoroughly and re-oil after use to maintain the seasoning layer.
Stainless steel: Use baking soda and vinegar to remove tough stains and maintain shine without toxic cleaners.
Glass and ceramic: Avoid harsh scouring pads. Soak in warm water with bicarb soda to loosen baked-on food.

Safer Cooking = Better Flavour

Many people transitioning from non-stick to more traditional cookware are surprised at how much better their food tastes. Iron and steel pans can sear meat beautifully, creating depth and richness that’s difficult to achieve with a synthetic-coated pan. These cooking surfaces distribute heat more evenly and help food brown properly — which, let’s face it, is one of the best parts of Paleo cooking.

Invest in Quality and Save Long Term

One of the myths about traditional cookware is that it’s unaffordable. But consider this: a cheap non-stick pan may last only a year or two before it warps, scratches or flakes. A well-maintained cast iron skillet, on the other hand, can be passed down through generations. Stainless steel pans are also virtually indestructible and often come with lifetime warranties.

Buying second-hand or at op-shops can be a brilliant way to get quality cookware at a fraction of the cost. Just be sure to inspect for cracks or warping, particularly with enamelled items, and always clean thoroughly before first use.

Keep It Paleo From Source to Stove

Your commitment to Paleo doesn’t stop with shopping at farmers markets and choosing grass-fed meat. The tools you use to prepare your meals should be part of the same philosophy — avoiding industrial chemicals, prioritising durability, and embracing traditional practices.

If you’re cooking Paleo meals every day, you’ll notice a big difference when you switch to quality cookware and safer kitchen materials. Your food will taste better, you’ll cook with greater confidence, and you’ll feel better knowing your meals are as clean as your ingredients.

What About Slow Cookers, Air Fryers and Pressure Cookers?

While these gadgets aren’t exactly “ancestral,” they can still have a place in a modern Paleo kitchen. Look for slow cookers and pressure cookers with stainless steel or ceramic inner pots rather than non-stick or Teflon-coated ones. Many Instant Pot models now offer stainless steel options that are both durable and safe for Paleo cooking.

Air fryers are growing in popularity, especially for creating crispy textures without the need for deep frying. Some brands now offer ceramic-coated baskets as a safer alternative to traditional non-stick coatings — just check the specs before purchasing.

Final Thoughts

Building a safe, natural kitchen isn’t about perfection — it’s about awareness. By switching out a few common tools and embracing traditional cookware, you can significantly reduce your exposure to harmful substances and align your kitchen practices with your Paleo lifestyle. Whether you're frying eggs, searing a steak or simmering bone broth, doing it with clean, toxin-free tools is one more step towards a healthier, more intentional way of living.

What do you cook with? I’d love to hear your cookware tips and hints in the comments below.

I Quit Sugar

I recently bought Sarah Wilson's “I Quit Sugar” ebook, which is currently selling for $15.

I've been following Sarah’s blog and was very interested to read this book.

Whilst I don’t think Sarah would describe herself as “Paleo”, her ideas are very similar. I also really like how she has tried this approach herself, so is able to explain the positive differences quitting sugar made to her. The book explains, in simple terms why we shouldn't eat sugar, and then lays out exactly how to quit sugar – which is no easy task for sugar addicts! Keeping with the Paleo theme, Sarah encourages increased consumption of fats and talks at length about fruit and fruit juices. This is one area I get a lot of questions on, as many people don’t seem to appreciate the sugar content is not a good thing; Sarah does a great job of explaining this.

Whilst Sarah does eat dairy and some grains, I think this book would be a great starting point for a friend or family member who has expressed an interest in Paleo, but doesn't know how to start – or why they should. To go from Sarah’s no Sugar plan, to a full Paleo diet would not be much of a leap and this book would be a great tool for the journey.

Sarah has recently spoken with Nora Gedgaudas, and her blog seems to mention Paleo more and more since this conversation.

The Rise of the Anti-Sugar Movement

In recent years, quitting sugar has become more than a personal health goal — it's grown into a widespread wellness movement. While Paleo enthusiasts have long advocated for the elimination of refined sugars, books like I Quit Sugar have introduced the message to a much broader audience. And it’s no surprise. Sugar is omnipresent in modern diets, and its connection to chronic inflammation, obesity, and insulin resistance is now well established.

Where Paleo and anti-sugar approaches really align is in their focus on real, whole food. The more processed a food is, the more likely it is to be hiding added sugars — even under innocuous names like “rice syrup”, “agave nectar” or “evaporated cane juice.” For someone starting out on their health journey, simply learning to read labels and identify hidden sugars is a major step forward.

What Happens When You Quit Sugar?

The benefits of cutting out sugar can be quite remarkable — even in the short term. Many people report clearer skin, better mood regulation, more stable energy levels, and a reduction in food cravings. Over time, it can also contribute to weight loss, improved metabolic markers, and better hormone balance. For Paleo followers, quitting sugar is often a key part of addressing insulin resistance and inflammatory conditions.

But giving up sugar isn’t always easy. Many people experience withdrawal symptoms such as headaches, irritability, or fatigue during the first week or two. That’s because sugar lights up the same reward pathways in the brain as addictive substances. It takes time for those neural circuits to quiet down — and in the meantime, having a structured plan like Sarah’s or a Paleo template can be the support you need to stay the course.

Fructose: The Hidden Challenge

One of the most misunderstood aspects of sugar is the role of fructose. While table sugar is 50% fructose and 50% glucose, many natural sweeteners and fruit juices are heavily fructose-laden. Unlike glucose, which can be used by almost every cell in the body, fructose is metabolised almost entirely by the liver. Excessive fructose intake has been linked to non-alcoholic fatty liver disease, elevated triglycerides, and insulin resistance — all risk factors for metabolic syndrome.

Sarah’s emphasis on avoiding fruit juices and limiting fruit intake, especially in the early stages of quitting sugar, mirrors advice found in many Paleo circles. Once your sugar cravings subside and blood sugar stabilises, whole fruits can usually be reintroduced in moderation — but they shouldn’t be the centrepiece of your diet.

How Quitting Sugar Supports a Paleo Lifestyle

Cutting out sugar also aligns perfectly with the Paleo approach in terms of regulating appetite, improving digestion, and supporting mental clarity. Many people find that once they remove sugar from their diet, they become more attuned to their body’s true hunger signals. Meals become more about nourishment than indulgence, and it's easier to gravitate towards meals based on healthy fats, protein, and fibre-rich vegetables.

When sugar is out of the picture, you’re also less likely to suffer from the energy crashes and ‘hanger’ that come with blood sugar fluctuations. Instead, meals keep you full for longer, and snacking becomes far less necessary. This is particularly beneficial for those practising intermittent fasting or trying to balance hormones like cortisol and insulin.

Making the Leap From Quitting Sugar to Going Paleo

If someone has successfully quit sugar using Sarah Wilson’s method, they're already halfway to a Paleo lifestyle. The next natural steps might involve phasing out grains, legumes, and seed oils, and focusing more on high-quality meat, seafood, eggs, vegetables, and fermented foods. Dairy can be a grey area, as it is for Sarah, but many Paleo followers tolerate full-fat fermented options like yoghurt and kefir well.

Importantly, Paleo also places a strong emphasis on food sourcing — prioritising pastured meat, organic produce, and minimal processing. For those who come to Paleo from an anti-sugar stance, it’s often a refreshing deep dive into nutrient density and ancestral wisdom, rather than just a restrictive diet.

Tips for Supporting Someone Quitting Sugar

If someone in your life is trying to give up sugar — or even just cut back — there are a few helpful things you can do:

Don’t offer sweets “just this once.” Even a small indulgence can reignite cravings early on.
Stock your home with nourishing alternatives. Think boiled eggs, avocado, seed crackers, roasted nuts, or a Paleo-approved snack bar.
Cook meals together. Sharing the food-prep process makes it easier to control ingredients and find new sugar-free favourites.
Be patient with mood swings. If someone is going through withdrawal, it might take a week or two before they start to feel better — and they may be a bit grumpy in the meantime!

Resources to Help You Stay on Track

There are many free and paid resources available if you’re ready to quit sugar or encourage someone else on that path. Sarah Wilson’s work is a great place to start, especially for those not quite ready to go full Paleo. For a more science-based approach, authors like Gary Taubes (Why We Get Fat) and Dr Robert Lustig (Fat Chance) offer deep dives into the metabolic impact of sugar. And for visual learners, documentaries like That Sugar Film do a fantastic job of showing what really happens when you remove — or add — sugar to the modern diet.

The Bottom Line

Quitting sugar is one of the most powerful steps you can take for your long-term health. Whether you get there through a structured programme like I Quit Sugar, or by embracing a Paleo lifestyle directly, the benefits go far beyond weight loss. You’ll likely see improvements in sleep, energy, skin, digestion, mental clarity, and even emotional resilience.

For many people, giving up sugar is the gateway to a broader shift towards eating real food and living more intentionally. And as Sarah Wilson herself has discovered, once you take that step, it’s hard not to keep going — right into the world of Paleo.

Have you read her book – Did you Quit Sugar? I’d be very interested to hear what you think about it!

Coconut Aminos paleo diet alternative to soy sauce-min

What Are Coconut Aminos?

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When adopting a Paleo diet, soy sauce is most definitely not on the menu, but perhaps you’re looking for an occasional substitution?

Coconut Aminos, the perfect substitute for soy sauce? — Coconut Aminos, the perfect substitute for Soy Sauce?

Coconut Aminos might be just the substitute you’re looking for. Is less salty than Tamari, but can be used exactly as you would use Soy Sauce, for marinades, dressings sauces and stir-fries – almost anywhere in fact.

Coconut Aminos has got a great amino acid content, considerably higher than that of soy sauces. The aminos is made from the raw sap of the coconut tree, naturally aged and is blended with sun-dried sea salt. For occasional use in a recipe calling for soy sauce, this seems like a great alternative.

Unfortunately none of the Health food shops I regularly visit in Sydney stock Coconut Aminos. I’ll be checking out the Brisbane stores at the weekend, perhaps I’ll have more luck in Queensland. I've found a couple of online retailers who deliver Coconut Aminos to Australia and New Zealand: – Iherb sell Coconut Aminos for $6 USD, with approx $4 USD shipping to Australia. Use the code DUV741 for $5 off your first order, making the Aminos very reasonable indeed! The other supplier, Reflections Health, sells their Aminos at $25, with $13 shipping.

Make sure you’re buying “Coconut Aminos”; remember “Liquid Aminos” will be derived from soy beans.

Why Coconut Aminos Are a Staple in the Paleo Pantry

If you're following a Paleo lifestyle, one of the first ingredients you likely ditched was soy sauce—along with its high sodium levels, gluten content, and tendency to be genetically modified. Enter coconut aminos: a naturally fermented, soy-free seasoning made from the sap of coconut blossoms and blended with mineral-rich sea salt. For many Australians embracing Paleo, coconut aminos offer the rich umami flavour of soy sauce, without any of the compromise.

Paleo-Approved and Gluten-Free

Unlike tamari or traditional soy sauce, coconut aminos are 100% gluten-free and contain no wheat, soy, or artificial preservatives. That makes them ideal not just for those on a strict Paleo or primal diet, but also for anyone with gluten sensitivity or coeliac disease. The slightly sweet and savoury flavour also makes them a hit with kids and fussy eaters alike.

How to Use Coconut Aminos in Everyday Cooking

One of the best things about coconut aminos is how versatile they are. Whether you're whipping up a quick stir-fry, marinating chicken wings, drizzling over roasted veggies, or adding depth to your salad dressings, coconut aminos can do it all. Here are a few ideas to get you started:

Use as a 1:1 replacement in any recipe that calls for soy sauce
Mix with garlic, ginger, and sesame oil for a quick Paleo dipping sauce
Add to bone broth or ramen for an extra umami kick
Splash into your scrambled eggs or frittata for extra depth

Where to Buy Coconut Aminos in Australia

Although coconut aminos are becoming more popular, they can still be tricky to find in-store. Fortunately, many health food retailers now offer online shipping across Australia. Iherb remains one of the most affordable and reliable options, but you might also find coconut aminos through specialty grocers or Paleo-specific online stores.

A Smarter Choice for Clean Eating

With no soy, no gluten, and no additives, coconut aminos have earned their place in the kitchens of health-conscious Aussies. If you’re transitioning to a clean-eating lifestyle, avoiding inflammatory ingredients, or just want a healthier alternative to soy sauce, coconut aminos are a simple swap that delivers on flavour and function.

Have you made the switch? I’d love to hear your go-to recipes using coconut aminos—share them in the comments below!

Coconut Aminos – a Paleo diet alternative to soy sauce — Coconut Aminos – a Paleo-friendly alternative to soy sauce

Redundant Supermarket Aisles

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One of the best things about following a Paleo lifestyle, is the serious reduction of the time-sap that is the supermarket. There is absolutely no need to go up and down every aisle – unless of course you like to look at the ingredients of Frankenfoods “just for fun” like I do.

My Supermarket Route

I generally get all of my meat from my local organic butcher. This means one less thing to get from Coles or Woolworths, and a far superior product. I get some veg from markets, but I've still not found a great reliable, local source – so at the moment I am still buying a lot of my veg from the supermarket.

My first stop is therefore the fruit and veg section, usually in the front corner of the store. Here I generally try to buy local Australian produce and avoid the imports. This is not only cheaper, but I believe a much more sustainable, healthy option. I regularly buy sweet potatoes and pumpkins as good carbohydrate sources. I buy lots of onions, garlic and tomatoes as they tend to form the basis of many meals. I’ll often buy vegetables such as zucchini and cauliflower to create zucchini pasta and cauliflower rice. I often pick up avocado as this is such a good, quick and easy fat source which goes with many meals. Depending on which meals I have planned for the week ahead, I’ll get carrots, parsnips, Asian greens, spinach, capsicum (bell peppers), mushrooms, leeks and broccoli. I vary my purchase significantly depending on what is in season and what looks good on that particular day. Depending on the type of vegetables I'm buying, I’ll decide whether or not to go organic. Unfortunately price is a big consideration in this for me. I use the dirty dozen rule when deciding what I should buy organic – and what I'm more likely to get away with non organic for.

I'm buying less and less fruit as I'm trying to minimise my sugar intake. I also believe I can get the same beneficial nutrients the fruit provides in vegetables and meat – without the sugar hit. However, I always buy limes and lemons as I often have a slice in hot water as a refreshing hot drink. I occasionally purchase kiwi fruits and will buy berries more and more as the season gets further underway. I can’t remember the last time I had an apple – balancing off the sugar and nutritional content, there are so many things I’d choose to eat first.

redundant-supermarket-aisle-redundant-min

One of many non-Paleo supermarket aisle I don't need to enter

Next door is usually the egg section. I buy a lot of eggs. This is an area I won't compromise on. The minimum I'd consider buying would be free range, but I generally get organic. I don't see them often, but where I do I'll also buy Omega-3 enriched eggs.

Close to the Fruit and Veg section is usually the “healthy” range (i.e. “Macro” in Woolies or “Health Solutions” in Coles. From here I’ll buy nuts, nut butters and ground almond and coconut flour. I don’t buy these items regularly, but to go into a specific meal I have planned, such as noatmeal, or into a curry .

Back on the outside perimeter of the store I’ll occasionally then get some meat (if I haven’t managed to get this from my butcher). On the rare occasions I get meat from the supermarket I'm always very careful to get organic – I consider meat to be the key area where quality really is everything.

I dip into the centre of the store to visit the Asian section, as it is here I can stock up on coconut milk which is a great source of fat. As I'm currently avoiding dairy, this is another section I get to skip. Finally, occasionally I’ll visit the frozen section, where I’ll pick up frozen Australian berries. This is typically an option I only use when fresh berries are not in season.

The only staple I can’t find in supermarkets is coconut oil, which I make a special trip to my local health food store for.

supermarket-chocolate-aisle-redundant-min

The confectionery aisle – also not required

It’s incredible to think how many aisles in the supermarket become completely redundant, when leading a healthy primal lifestyle.

Have you noticed a big reduction in your grocery miles since you reconsidered your diet? How much of your diet do you get from supermarkets?

Aisle by Aisle: Rethinking the Modern Supermarket on a Paleo Diet

One of the most surprising benefits of following a Paleo lifestyle is just how much simpler (and faster!) grocery shopping becomes. Where once you might have zigzagged every aisle, comparing cereal brands or pondering packet sauces, now your route is cleaner, more efficient — and far more intentional.

The outer aisles really do hold all the value. This is where you’ll find fresh produce, meat, eggs, and chilled items. Most real food lives on the perimeter of the store. Once you’ve figured out where to find staples like organic vegetables, free-range eggs, and additive-free coconut milk, you can almost shop with your eyes closed.

By contrast, the centre aisles are a labyrinth of packaging — crammed with cereals, snack bars, fizzy drinks, canned soups, crackers, and freezer meals. It’s these aisles that become irrelevant when you're eating whole, unprocessed food. You don’t need gluten-free pasta if you’ve stopped eating pasta altogether. You don’t need sugar-free muesli bars if you fuel yourself with nuts, eggs, and avocado.

5 Supermarket Aisles You’ll Rarely Visit on a Paleo Diet

Breakfast Cereals & Muesli Bars – High in grains, seed oils, and sugar. Not even remotely Paleo.
Bakery – White bread, “wholegrain” rolls, wraps… all built on flour and additives.
Soft Drinks & Juice – A sugar rush in a bottle, even when it’s labelled “no added sugar”.
Sauces & Marinades – Often packed with seed oils, thickeners, sugar, soy, and preservatives.
Snack Food & Confectionery – Whether it’s crisps or chocolate bars, you already know it’s a no-go.

What to Focus On Instead

Fresh Vegetables & Fruit (preferably local, seasonal, and organic)
Organic, pasture-raised meat and wild-caught seafood
Free-range eggs and healthy fats like avocado and coconut products
Nuts, seeds, herbs, and spices
Naturally fermented items (like sauerkraut or kimchi), if tolerated

If you’re lucky enough to have a butcher, farmer’s market, or local co-op nearby, even better. But even major supermarkets in Australia have become more accommodating to whole food shoppers in recent years — you just have to know where to look, and what to skip.

How Has Paleo Changed Your Shopping Habits?

Do you breeze through the supermarket in record time now? Have you found any hidden gems in the centre aisles — or perhaps a brand that’s surprisingly clean? And what staples do you still source from specialty shops or markets?

I’d love to know how your shopping habits have changed — and whether the “Supermarket Shortcut” has made your life a little easier (and your trolley a little lighter).

Share your routine and any helpful tips in the comments below — let’s help each other make real food the easy choice!