Is Paleo Diet Healthy? Why Paleo Is Still Relevant Today

The paleo diet has gained immense popularity over the last decade, but there’s still confusion and debate surrounding one key question: is paleo diet healthy? In this article, we’ll explore the science, tackle common myths, and compare paleo to other diets like keto. Whether you’re new to paleo or looking to reaffirm your commitment, this guide will help you better understand why eating like our ancestors may be the healthiest path forward.

Understanding the Paleo Diet

The paleo diet, also known as the “caveman diet,” mimics the eating habits of our pre-agricultural ancestors. It emphasises whole foods that could be hunted, fished, or gathered, such as:

Meat, especially from grass-fed or wild sources
Seafood
Vegetables
Fruit
Nuts and seeds (except peanuts)
Natural fats like coconut oil, olive oil, and animal fats

The diet avoids processed foods, grains, legumes, dairy (with exceptions), refined sugars, and industrial seed oils. These excluded items are all relatively new to the human diet and are associated with a wide range of health problems, from insulin resistance to gut dysbiosis.

Is a Paleo Diet Actually Healthy?

The short answer is yes. The long answer involves understanding nutritional density, inflammation, metabolic health, and gut function. Whole, unprocessed foods form the foundation of a paleo diet, making it rich in vitamins, minerals, antioxidants, and fibre.

Many people following paleo report reduced inflammation, improved blood sugar levels, better digestion, clearer skin, and even mental clarity. Compared to the Standard Australian Diet, which is high in ultra-processed foods, the paleo approach can dramatically improve overall health and reduce the risk of chronic disease.

Studies suggest that people on a paleo diet have better markers of metabolic health, including lower triglycerides, improved insulin sensitivity, and reduced abdominal fat. These are all risk factors for major lifestyle diseases such as type 2 diabetes and cardiovascular disease. Moreover, because the diet naturally eliminates many inflammatory foods, it can be beneficial for those with autoimmune conditions or chronic digestive issues.

What Are the Negatives of the Paleo Diet?

While the paleo diet is incredibly nutrient-dense, it’s not without criticism. Some potential drawbacks include:

Cost: High-quality meat and fresh produce can be more expensive than packaged alternatives.
Social and cultural factors: Eating out or attending social events can be tricky when following strict paleo guidelines.
Initial adjustment period: The transition can be difficult for people accustomed to a high-carb, grain-heavy diet.

However, these challenges are generally outweighed by the long-term benefits. Planning ahead, learning to cook simply, and finding a supportive community can make all the difference.

Another frequently raised concern is the exclusion of legumes and whole grains. Critics argue these are healthy food groups. However, from a paleo perspective, these foods contain anti-nutrients like lectins and phytates which can impair mineral absorption and cause digestive discomfort in some people. By focusing on vegetables, fruits, and high-quality protein, paleo still meets and often exceeds nutritional needs.

Who Should Avoid a Paleo Diet?

Although the paleo diet can benefit most people, there are certain situations where adjustments may be needed. For example:

People with specific medical conditions like kidney disease should consult a healthcare provider before significantly increasing protein intake.
Highly active athletes may need to include more starchy vegetables or fruits for optimal performance.
Vegans or vegetarians may find paleo challenging due to the emphasis on animal products.

That said, the core principles of the paleo diet — whole, real food — are applicable and beneficial for nearly everyone.

What Is the Healthiest Diet for Humans?

This question has sparked debate among nutritionists, scientists, and ancestral health advocates for decades. When considering nutrient density, anti-inflammatory potential, and long-term health outcomes, the paleo diet consistently ranks highly.

Unlike many modern diets that are based on convenience, marketing trends, or outdated food pyramid models, paleo is grounded in evolutionary biology and human history. It aligns with how humans have evolved to eat for optimal health.

Many public health experts are now acknowledging that the diet humans are biologically designed to eat is based on the foods we evolved consuming over millennia. This includes wild game, seasonal produce, and naturally occurring fats — not packaged snacks, sugar-laden drinks, or processed grains.

Which Is Healthier, Keto or Paleo?

Keto and paleo share some common ground: both limit processed foods, sugars, and grains. However, they diverge significantly in intent and execution.

Keto: Focuses on low-carb, high-fat macros to induce a state of ketosis. Often includes dairy and may rely on processed keto-friendly products.
Paleo: Focuses on food quality and evolutionary nutrition, not macros. Carbs from vegetables and fruit are encouraged.

For those looking for a sustainable, whole-food-based lifestyle that supports long-term health without tracking macros, paleo is generally the better option. It also allows greater flexibility and diversity in food choices.

Additionally, keto can be restrictive and difficult to maintain long-term. It may also result in nutrient deficiencies if not carefully planned. Paleo, on the other hand, encourages variety and balance — making it easier to adhere to while still reaping major health benefits.

What Are Humans Naturally Supposed to Eat?

Our ancestors thrived on a diverse diet of meat, seafood, nuts, seeds, fruits, and vegetables — all seasonal and locally available. Modern hunter-gatherer tribes, who still follow traditional diets, show far lower rates of obesity, diabetes, cardiovascular disease, and autoimmune conditions.

Evolutionary biology supports the idea that our bodies are best adapted to whole, unprocessed foods — not to grains, sugars, or industrial oils. In that context, the answer to “is paleo diet healthy” becomes clear. It’s not a fad — it’s a return to what works.

Why the Paleo Diet Is Still Relevant Today

In a world where lifestyle diseases are skyrocketing, and supermarket shelves are stacked with ultra-processed convenience foods, paleo offers a refreshing, grounded alternative. It reminds us that food isn’t just fuel — it’s foundational to our health, performance, mood, and longevity.

As research into the gut microbiome, inflammation, and metabolic health continues, the principles of paleo are being validated more and more. With some personalisation and flexibility, paleo can support a wide range of individuals — from busy parents to elite athletes.

Even more compelling is the fact that paleo encourages mindfulness and intentionality around food. It shifts the focus away from calorie counting and towards food quality, connection to nature, and long-term wellness. These principles are timeless and increasingly relevant in our fast-paced, disconnected modern lives.

So, Is Paleo Diet Healthy?

Absolutely. A paleo diet is healthy, sustainable, and deeply aligned with how humans are meant to eat. It focuses on quality over quantity, whole foods over calories, and evolution over fad trends. By asking “is paleo diet healthy” and diving into the research and ancestral logic, it becomes evident: this is one of the best frameworks for lifelong health.

If you're new to paleo, start with small changes — replace processed snacks with whole foods, cook simple meals with real ingredients, and explore the power of nutrient-dense eating. Your body will thank you.