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Dessert for Diabetics on a Paleo Diet

My gran is just about to start receiving “Meals on Wheels”, which is a great service. In principle. Vulnerable people (mainly the elderly) are provided with a cooked nutritious meal at lunchtime. For many recipients, this will be the main nutrition they get in that day, so it’s really important that the meal provides the nutrition they need. Especially for those with conditions like diabetes, you'd think?

Each day (it’s even available on Saturdays and Sundays) they offer a choice of a main course and a choice of dessert. The main course choices, as you might expect are a traditional meat based meal, or a vegetarian option. And the desserts? Yep, hot, cold or diabetic.

I was really shocked to see diabetic desserts – and even more surprised to see what they are. You’d maybe expect low-carb options, like a cheese board perhaps. But no, they’re traditional sweet desserts, such as cakes and pies.

Looking at the definition I found on the web of what the diabetic options should consist of, it’s clear the providers of nutrition are stuck with conventional wisdom. “Desserts for diabetics must be sweetened with artificial sweeteners or sweeteners combined with a minimal amount of sugar”.

How about making desserts sugar (and sweetener free) entirely – or even swapping the dessert out for a starter instead!? Where did the idea that all meals must be finished with a dessert come from anyway?

As meals on wheels only provides one meal a day, they have some helpful recommendations as to what diabetics should eat for the rest of their meals:

That's right – diabetics should get 6-11 servings of bread and grains a day! DIABETICS! Also, note the low-fat recommendations. Those diabetics have got to steer well clear of anything so much as resembling fat, and instead go for low-fat options, that have replaced the fat with carbohydrates. Oh, and fruit – go right ahead.

Rethinking Diabetic Nutrition: Beyond Outdated Guidelines

When it comes to supporting our elderly population, especially those managing diabetes, food should be medicine. Meals on Wheels is a brilliant initiative, but it urgently needs to modernise its approach to nutrition. The idea of serving sugar-free cakes and artificially sweetened pies as “diabetic-friendly” options might seem considerate on the surface, but it reflects a deeper problem – the reliance on outdated dietary guidelines that have long been challenged by more current nutritional research.

Why the Conventional Approach Falls Short

Traditional diabetic dietary guidelines are still rooted in the high-carbohydrate, low-fat philosophy that rose to prominence in the 1980s. While this was once believed to help manage blood glucose levels, we now know that excessive carbohydrate consumption – particularly refined grains and sugars – can cause significant blood sugar spikes, contributing to insulin resistance over time. This makes the recommendation of 6–11 servings of bread, rice, and cereal daily especially problematic for individuals with diabetes.

Even when desserts are labelled “diabetic-friendly”, they often include ultra-processed ingredients and sweeteners that may still cause a metabolic response. These sweeteners can also maintain a preference for sweet foods, making it harder to adopt healthier habits long term.

The Real Needs of Diabetics

What elderly diabetics truly need is stable blood sugar and real nourishment. That means meals built around whole, unprocessed foods, rich in nutrients, moderate in protein, and containing healthy fats to promote satiety and help regulate insulin levels. High-fibre vegetables should form the base of each meal, supported by quality protein sources like free-range chicken, grass-fed beef, or oily fish, and unrefined fats such as olive oil, avocado, and coconut.

The obsession with low-fat diets has done far more harm than good, especially in vulnerable populations. Fat is not the enemy – in fact, it’s crucial for hormone production, brain health, and absorbing fat-soluble vitamins like A, D, E, and K. Replacing fat with processed carbohydrates and sugar-free sweeteners only inflames the very issues it aims to mitigate.

What Should a Diabetic-Friendly Meal Look Like?

Here are a few practical examples of meals that could truly support diabetic health without relying on gimmicky desserts or misleading low-fat claims:

Roast chicken with steamed broccoli and roasted pumpkin – add a drizzle of olive oil and sprinkle of sea salt for flavour and healthy fat.
Grilled salmon with zucchini noodles and sautéed spinach – loaded with omega-3 fats and fibre.
Beef and vegetable stew – slow cooked with root vegetables like swede and turnip instead of potato, which helps keep the glycaemic load low.
Omelette with mushrooms, capsicum, and herbs – a brilliant source of protein and B vitamins, perfect for any time of day.

For dessert? Skip it. Instead, offer a nourishing starter like a cup of bone broth or a side salad with lemon dressing – something to stimulate digestion without a blood sugar spike.

The Role of Fibre and Fermented Foods

For elderly people in particular, digestive health is paramount. A fibre-rich diet can help regulate blood sugar, improve bowel function, and reduce inflammation. Fermented foods like sauerkraut, kimchi, or coconut yoghurt (unsweetened) can further enhance gut health and immunity — something that becomes increasingly important with age.

Rather than offering ultra-processed “low-fat” puddings, why not introduce small portions of these powerful foods into regular menus? They may not be traditional, but they align more closely with the metabolic needs of someone managing diabetes.

Rethinking the Role of Dessert Entirely

The notion that every meal must end with something sweet is entirely cultural. Many traditional societies across the world do not regularly include dessert in daily meals. Offering a choice of dessert to someone with type 2 diabetes – especially when it’s essentially a sugar-laden option masquerading as healthy – feels more like a marketing gimmick than a health strategy.

Instead, institutions like Meals on Wheels could be leading the way by breaking the dessert habit altogether. What if the optional extra were a nourishing mini snack pack for later in the day – like a boiled egg, some sliced cucumber with hummus, or even a homemade seed cracker with avocado?

Supporting Caregivers and Families

Of course, it’s not just the meal providers who need to adapt. Families and caregivers also need clear, updated resources on what a truly diabetic-supportive diet looks like. That includes guidance on the types of fats to encourage, how to reduce carbohydrate dependence, and how to replace processed foods with real, nutrient-dense options.

Empowering those around the elderly is just as important as changing what’s on the plate. A collaborative, evidence-based approach is what will ultimately lead to better health outcomes – not just for diabetics, but for all elderly Australians relying on community food services.

A Call to Action for Change

It’s time to move away from the outdated dietary guidelines that continue to dominate public health institutions and food services. We must stop equating “low-fat” with “healthy” and start embracing the real science of blood sugar regulation and metabolic wellness.

Meals on Wheels and similar services have an enormous opportunity to improve not only the health but also the dignity of their recipients. No more artificial sweeteners disguised as health food. No more sugar-free jelly with hidden thickeners. No more pretending that bread and margarine are essential daily staples for diabetics.

Instead, let’s push for whole food meals, full of colour and nutrients, that honour the complexity of diabetes and support longevity and quality of life.

What Do You Think?

I’d love to hear your thoughts on this. Are you or someone you know receiving Meals on Wheels or a similar service? What changes would you make if you could design a new menu from scratch – one that actually helps people thrive? Leave a comment below and be part of the conversation.

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How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

Store nuts and seeds in airtight containers in a cool, dark place.
Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
Use cold-pressed oils and store them in dark bottles to protect from oxidation.
Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

Paleo Diet Primal Chromium Levels Mineral Supplement deficiency overdose-min

How Are Your Chromium Levels?

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Chromium is an important mineral that you've probably not paid much attention to, but with its links to glucose – it’s crucial.

What Does Chromium Do?

The main use within your body is to help metabolise fats and carbohydrates in the digestive system. It boosts fatty acid and cholesterol synthesis, which are vital for healthy brain function. Chromium is also involved in the metabolism of insulin, and scientists have found links between low levels of chromium in the blood and type 2 diabetes. Low levels of chromium are also associated with several factors for cardiovascular disease.

People with chromium deficiency have limited glucose tolerance, and you often find it in people with type 2 diabetes. This is particularly common in older people or infants with protein-calorie malfunction. Supplements can help to manage these conditions, but they are not a substitute for other forms of treatment.

Fortunately, it is difficult to overdose in chromium due to the low absorption and high excretion rates.

Food Sources of Chromium

Out of all the different sources of chromium, the best is undoubtedly brewer’s yeast. However, foods made from yeast, such as vegemite and marmite, are very processed – and not exactly Paleo!

Many meats are also good sources of chromium, particularly chicken and beef, as well as eggs. Liver also has high concentrations – another reason to get more offal into your diet!

Certain fruit and vegetables are also high in chromium. These include:

Green capsicum (bell peppers)
Black peppers
Apples
Bananas
Grapes
Broccoli
Spinach

In general, foods that have high concentrations of simple sugars, such as sucrose and fructose, are usually low in chromium.

Problems with Chromium Intake

As low chromium levels link to diabetes, it is important for any diabetics following the paleo diet to ensure they have a sufficiently high intake. If you are concerned about your chromium intake, you can improve the absorption rate on the body by consuming vitamin C and vitamin B3 (niacin). High consumption of simple sugars will increase the excretion rate from the body – so it’s great that a Paleo diet is naturally low in sugars.

Infection, exercise and stress can all reduce levels of chromium in the body and potentially lead to deficiency. When this happens, the body is unable to use glucose efficiently to meet all its energy requirements and more glucose is required.

How Chromium Supports Weight Management and Energy

Chromium plays a subtle yet important role in maintaining energy levels and body composition, especially if you follow a nutrient-dense lifestyle like Paleo. By assisting insulin in moving glucose from the bloodstream into cells, chromium helps to stabilise blood sugar levels. This stabilisation can prevent the dramatic spikes and crashes in energy that are common when your diet is high in refined carbs.

Balanced blood sugar levels also mean fewer sugar cravings, which can lead to more consistent appetite regulation. If you’ve ever noticed feeling ravenous soon after eating, especially meals heavy in carbohydrates, inadequate chromium intake could be a contributing factor. Although it’s not a magic bullet for weight loss, ensuring optimal chromium levels can support better metabolic function, making it easier to maintain a healthy weight and energy balance.

Chromium’s Role in Mood and Brain Function

There’s emerging research linking chromium to mood regulation and mental health. Some studies have explored its impact on depressive symptoms, suggesting that chromium supplementation may help improve mood in people with atypical depression or insulin resistance-related depression. This effect could be due to the mineral’s involvement in serotonin and norepinephrine activity, both of which are key neurotransmitters that influence mood and emotional well-being.

On a practical level, this means that ensuring adequate chromium intake might not only help you physically but also emotionally. If you’re prone to mood swings or struggle with stress, fatigue or anxiety, checking in on your micronutrient intake — including chromium — could be worthwhile.

Is Chromium Supplementation Necessary?

For most people eating a whole food, Paleo-style diet, it’s entirely possible to meet your chromium needs through food. However, there are a few exceptions where supplementation might be worth discussing with a healthcare professional. People at higher risk of deficiency include:

Those with blood sugar dysregulation or diagnosed type 2 diabetes
Older adults, especially those with a limited diet
Individuals with high levels of physical stress or chronic illness
Those consuming a very restricted diet without variety

If you’re considering supplements, it’s essential to choose a high-quality form such as chromium picolinate, which is often better absorbed than other types. But again, always check with a qualified practitioner before adding any new supplement — particularly if you are on medication or managing a chronic health condition.

Why Chromium Matters for Paleo Athletes

Active individuals and athletes following a Paleo lifestyle may benefit even more from paying attention to chromium. Since high-intensity exercise can deplete chromium stores, replenishing them through food becomes crucial. Chromium supports better recovery by ensuring your muscles have access to the glucose they need post-workout.

Combining chromium-rich foods with adequate protein and healthy fats post-exercise can help optimise muscle repair, reduce fatigue and maintain stable energy throughout the day. If you’re regularly strength training or engaging in endurance sports, this trace mineral deserves a place in your post-workout nutrition strategy.

Cooking Tips to Maximise Chromium Intake

To make the most of the chromium in your diet, consider how you prepare your meals. Chromium is water-soluble, which means it can leach into cooking water and be lost if you boil vegetables for long periods. Instead, opt for quick-steaming, sautéing or roasting vegetables like broccoli and green capsicum to retain more of their trace mineral content.

Here are a few simple, Paleo-friendly ideas to include more chromium-rich foods in your meals:

Beef stir-fry: Toss strips of grass-fed beef with green capsicum, garlic and black pepper in coconut oil for a simple mid-week dinner.
Roasted broccoli and garlic: A great side dish that’s rich in both chromium and sulphur-based compounds to support detox.
Liver pâté: Serve with raw veggie sticks or paleo seed crackers to make the most of this mineral powerhouse.
Banana and almond butter snack: A satisfying combo of natural sugars, healthy fats and a chromium boost.

How Lifestyle Impacts Chromium Status

While food is your first line of defence, lifestyle habits can also influence how well your body retains and uses chromium. Chronic stress is one of the most overlooked factors that can deplete your chromium levels. Stress triggers the release of cortisol, which increases blood sugar and leads to higher chromium excretion via the urine.

Additionally, diets high in processed foods and refined sugars place extra demand on chromium because the mineral is used up in the process of metabolising sugar. The more sugar you eat, the more chromium you need — and unfortunately, the less of it you’re likely to be getting from nutrient-poor food sources.

Tracking Your Micronutrient Health

If you’ve never had your micronutrient levels tested, it might be time to check in. While chromium testing isn’t routinely offered in standard blood panels, some functional medicine practitioners offer more advanced testing to assess your overall mineral balance. This can help you identify subtle deficiencies before they become more serious issues.

Another great strategy is to track your meals over a week or two using a food diary or nutrient tracker to assess how varied and mineral-rich your diet really is. Even if you eat whole foods most of the time, it’s easy to fall into repetitive patterns that may overlook certain micronutrients.

Final Thoughts

While it may not get the same attention as magnesium or zinc, chromium is undeniably important for anyone wanting to support blood sugar stability, metabolism, brain health and long-term wellbeing. The good news? If you’re already following a real food, low sugar, Paleo-based lifestyle, you’re likely getting a solid foundation of chromium in your diet.

Keep prioritising variety in your meals, include chromium-rich foods regularly, and stay mindful of stress and sugar intake. Small, consistent dietary tweaks often lead to the biggest gains in health over time.

Have you ever had your blood levels tested?

Zinc & The Paleo Diet

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Zinc is one of the key minerals which are required in the body in order to maintain a healthy body and lifestyle. It offers a vast range of health benefits, including improved cardiovascular performance and a clearer complexion. It is also thought that high levels of zinc in the body can help to stave off serious illnesses such as diabetes and cancer. Zinc is traceable in all of the tissues throughout the body, which is why it is so important to keep the levels at a consistent rate.

Zinc is also an antioxidant which is essential for the immune system and to help keep the body in working order. There are a range of notable side effects which can result from low zinc levels in the body, including a decline in energy levels, inability to concentrate and a lack of memory. The side effects can be severe and they can result in more serious conditions, such as infertility and problems in cardiovascular health. The proper function of red and white blood cells relies on good levels of zinc throughout the body, which means it is essential in maintaining a good health.

If you suffer from a lot of flus and colds and they take a while to shift, it may be because your zinc levels are too low. If you notice white spots on your fingernails, it may be due to a lack of zinc or other essential minerals. A sufficient amount of zinc is thought to be around 20mg, which isn't really a lot and is quite easy to introduce into your diet. If you suffer from skin conditions such as acne, it is a good idea to try and increase your level of zinc, rather than using creams.

A lack of zinc as well as other minerals and vitamins, can lead to malnutrition and the body failing to function the way it should. It is important to ensure the right amount of zinc is consumed as too much can cause other illnesses such as anaemia. It is not healthy to substitute zinc with high levels of other minerals as it is essential for the proper functioning of our bodies.

Levels of zinc can be improved through the consumption of the right food groups and a healthy diet. The Paleo diet is one which helps to promote good levels of zinc due to the fact that it involves eating large quantities of meats, seafood and fish. These foods are high in zinc levels and as such, are important to ensure a healthy diet is maintained. There are lots of other foods which are high in zinc, so there is no need to feel deprived on the Paleo diet, including seeds, nuts and roasted pumpkin seeds which are also full of other essential minerals.

As the Paleo diet is low in foods which contain phytic acid, it really helps to enhance the levels of zinc as the phytic acid prevents the minerals from being absorbed into the system. The main foods which the Paleo diet encourages followers to stay away from, including whole grains and legumes may contain zinc but as they also contain high levels of phytic acid. As a result, they don’t allow zinc to be absorbed into the body, which means they are not beneficial to staving off these serious illnesses.

It is essential to follow a diet which allows zinc and other key minerals to be absorbed into the bloodstream, which is why the Paleo follows a strict range of food groups which are beneficial to the body and in no way detrimental. These food groups are not only rich in zinc but are also full of vitamins and nutrients which encourages the body to function properly.

It is human nature to wait until something affects us before we take some action to resolve the problem and some of the side effects of low levels of zinc can be easily dismissed as just feeling under the weather, until they become more severe. The Paleo diet, if followed correctly, will really help to improve zinc levels and there should be noticeable improvements in energy and concentration levels, particularly if these have declined in recent times.

You will also start to notice the difference in your skin as it will become clearer and will have a healthy glow. It is quite simple to incorporate zinc into the Paleo diet as most of the foods will contain a good level of it and it is worth it for the numerous health benefits.

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Some Paleo followers also enjoy incorporating bone broth, which can contribute trace amounts of zinc while supporting gut health and providing collagen. Making bone broth at home from pasture-raised animal bones ensures the most nutrient-dense result and fits perfectly into a Paleo kitchen routine.

While dietary sources are the best option, some people may still consider supplementation – particularly if they have a medical condition that impairs nutrient absorption or are on a restrictive version of Paleo. Zinc supplements are available in various forms, such as zinc gluconate, zinc picolinate, or zinc citrate. If you’re considering supplementation, it’s important to stay within recommended limits, as excessive zinc can interfere with copper absorption and lead to imbalances.

For those tracking their nutrient intake more closely, apps like Cronometer can help estimate daily zinc intake based on your food log. This may help identify any recurring gaps and prompt you to include more of the high-zinc options listed above. Keeping track ensures that your Paleo diet remains not only aligned with ancestral principles but also nutritionally robust in the modern world.

Ultimately, the inclusion of zinc-rich whole foods in your Paleo approach supports more than just immune resilience – it enhances energy, cognition, skin clarity, muscle repair, and hormonal balance. By paying attention to the mineral content of your meals, you can optimise both short-term wellbeing and long-term health outcomes without relying on synthetic additives or processed food solutions.

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Another Nail in the Coffin for Soft Drinks?

It’s good to see yet another study on the detrimental effects of Soft Drinks. This time a study from the University of Oklahoma compared two groups of women over a five year period. One group in the 4,000 strong study consumed two or more sugary soft drinks, whilst the other group drank one or less. The participants had their weight, waist size, cholesterol & triglyceride levels measured and compared over the course of the study. The study concludes that woman drinking two or more soft drinks a day are at a higher risk of developing cardiovascular disease and diabetes.

The study indicates that whilst the woman’s weight didn't necessarily increase on this soft drink regime, their risk of developing high triglycerides increased four-fold – therefore bodily fat doesn't appear to be the sole reason for the risk.

An observational study like this has far too many variables, yet it is still useful, especially if it leads to further (ideally clinical) studies. It’s also useful if it makes those who consume soft drinks question their nutrition. I think it likely a woman who consumes several soft drinks a day isn't likely to be following a healthy Paleo diet in every other aspect of her nutrition. This makes it impossible to attribute the declining health of that group to their soft drink consumption alone. I also have trouble with the category of “one of less” soft drinks, as I’d consider one soft drink a day to be very high use – especially where those drinks contain High Fructose Corn Syrup (HFCS)! I look forward to the full peer reviewed study which may address some of these points.

I think a lot of slim people consider themselves healthy and have an attitude that they can “get away” with a poor diet, including drinking regular soft drinks. This study goes some way to challenge those views, and perhaps might help make people realise even though they may feel healthy today, they may be storing up problems for their future health. I just hope studies like this don’t lead to diverted consumption of diet soft drinks, which in my opinion are often even more harmful.

What’s wrong with drinking water?

Soft Drinks and Metabolic Disruption: More Than Just Sugar

While studies like the one from the University of Oklahoma highlight the obvious dangers of sugar-sweetened beverages, it’s crucial to understand that the issue with soft drinks extends beyond their sugar content. The combination of artificial colouring, preservatives, acids and industrial sweeteners creates a chemical cocktail that disrupts metabolism and places significant stress on the body.

Even when weight gain isn't immediately visible, these drinks can silently wreak havoc. Elevated triglycerides, increased insulin resistance, fatty liver, and systemic inflammation can all be linked to frequent consumption of sugary beverages. Metabolically, these drinks offer zero benefit and numerous risks — often in the absence of any clear satiety, which can lead to increased overall caloric intake.

The False Health Halo of Diet Drinks

For those looking to reduce their sugar intake, switching to diet soft drinks might seem like a logical step. However, many emerging studies indicate that artificial sweeteners such as aspartame, sucralose and acesulfame potassium may cause their own set of health issues. They can interfere with gut microbiota, disrupt hunger hormones, and may even be linked with long-term weight gain and glucose intolerance.

Moreover, the very sweetness of these drinks — even without calories — continues to condition the palate to expect sweet tastes constantly, making it harder to wean off sugary or ultra-processed foods. The result? A loop of craving, consumption and metabolic confusion that undermines real food efforts.

Challenging the “Skinny Equals Healthy” Myth

One of the most insidious ideas perpetuated by food marketing is the belief that as long as you maintain a healthy weight, your diet doesn’t matter. But studies like this reinforce the idea that metabolic health is about much more than what the scale says. You can be lean and still suffer from high triglycerides, poor insulin sensitivity, and chronic inflammation.

Soft drinks provide a perfect case study for this. They may not cause immediate weight gain, but their effects on internal health markers can still be profoundly damaging. Just because someone looks “healthy” on the outside does not mean their blood chemistry or organ function reflects the same.

The Case for Replacing Soft Drinks With Real Hydration

Water, herbal teas and homemade infusions with mint, lemon or cucumber provide true hydration without any of the additives found in commercial beverages. For those transitioning off soft drinks, fizzy mineral water with a squeeze of citrus can mimic the mouthfeel of soda without the negatives.

If you're looking for a gentle detox or liver support, dandelion tea and milk thistle infusions can also help — and they’re far more aligned with a Paleo approach than artificially flavoured drinks pretending to offer energy or focus.

How Observational Studies Inform the Bigger Picture

While observational studies can't prove causation, they are often the first step in identifying patterns that warrant deeper investigation. When repeated across large populations and corroborated by mechanistic science, they form a compelling body of evidence.

In the case of soft drinks, we now have multiple observational and controlled studies pointing toward similar conclusions — that sugary beverages contribute significantly to chronic disease. This growing data pool helps to inform public health recommendations, consumer awareness, and eventually, policy change. For example, some cities have introduced sugar taxes on soft drinks or mandated clearer labelling due to this type of research.

The Hidden Link Between Soft Drinks and Gut Health

One area of emerging interest is how soft drinks impact the microbiome. High-fructose corn syrup and artificial additives can feed pathogenic gut bacteria, creating dysbiosis that extends far beyond digestion. This imbalance in gut flora has been linked to autoimmune conditions, mood disorders, and metabolic diseases — further cementing the idea that soft drinks are more harmful than they might first appear.

Artificial sweeteners used in diet soft drinks may also impair the gut lining and encourage the overgrowth of less beneficial bacterial strains. Over time, this can lead to leaky gut and low-grade chronic inflammation, further increasing the risk of disease.

Making Better Choices Daily

If you're trying to support your health or follow a Paleo lifestyle, removing soft drinks is one of the easiest and most impactful changes you can make. Hydration doesn’t need a flashy label or marketing campaign — your body thrives on simplicity. Filtered water, coconut water (in moderation), herbal infusions, and even homemade kombucha (if tolerated) are all great alternatives.

Planning ahead can also help reduce temptation. Keeping a stainless steel bottle of chilled water with you or preparing infused water at the start of each day makes it more likely that you’ll stay hydrated and avoid vending machines or corner shops selling fizzy drinks.

Long-Term Vision: Shifting the Health Conversation

It’s encouraging to see studies like this gaining attention and challenging long-held beliefs. But for real change to occur, the public narrative needs to shift away from calorie-counting and weight-focused metrics toward deeper markers of health. Blood sugar stability, hormone balance, inflammation, and mental clarity are far better indicators of wellbeing.

Eliminating soft drinks — both sugary and diet — is a small but meaningful way to support your body, improve long-term outcomes, and honour the Paleo philosophy of eating (and drinking) in alignment with our evolutionary biology.

As new studies emerge, the importance of whole, unprocessed foods and drinks becomes clearer. Let’s hope this rising body of evidence encourages more people to swap the can for a clean glass of water — their hearts, brains, and future selves will thank them.

What do you think of observational studies like this? Do you think they will they one day start to change nutrition en masse?

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.

The Magic Pill

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So many people seem to blame being overweight on a factor outside of their control. It's in their genes, it's hormonal, it's their metabolism. It can't be their diet, they eat wholemeal bread with margarine, cereal with skimmed milk and a low fat meals every day!

Articles like this one in the Daily Mail (my guilty pleasure) further fuel this lack of responsibility.

The article explains how it might not, in fact, be your fault that you are fat. What a relief!

Apparently you might really be fat because you have a slow metabolism – which is made even worse by strict dieting.

Or, you might really be fat as a side effect from your medication. Diabetes medication is listed as one potential drug with a side effect of weight gain. But surely people commonly put weight on – and are then diagnosed with type 2 diabetes? Anti-depressants are another drug, they tell us, that can have a side effect of weight gain. But given the links with depression & inflammation – and diet, isn't this the wrong way round too?

The wrong type of exercise is another reason it is just not working for you, apparently. If only you'd swapped from crossfit to zumba!

“Painful Fat Syndrome” could also be your real problem. The mind boggles…

Thyroid problems, hormone issues, polycystic ovary syndrome are other potential causes.

Or it could be genetic – or failing that, it might be your friends fault. Seriously.

Food intolerance does get a mention, but eliminate wheat, milk or eggs and you should be fine.

Must be a coincidence how people who change to eating Paleo have more energy, lose weight, overcome depression & diabetes and stop chronic cardio?

Nope, it's nothing to do with nutrition & lifestyle. Take a magic pill and carry on as you were.

Reclaiming Responsibility: Why the Nutrition Narrative Needs to Change

It’s easy to understand the appeal of externalising blame when it comes to health and weight struggles. Modern life is stressful, food is hyper-palatable and engineered for overconsumption, and movement has become optional. But when we accept the idea that our weight is purely out of our hands — whether due to genes, hormones, or unlucky circumstance — we hand over our power along with it.

The truth is, while some factors like genetics or health conditions can influence the rate or difficulty of weight loss, they rarely make change impossible. What matters more is consistent, intentional daily action — and diet is often the foundation.

The Issue With the “Not Your Fault” Mentality

Articles that downplay the role of nutrition and personal responsibility might feel comforting in the short term. But ultimately, they’re disempowering. They subtly imply that no matter what you do, your body is destined to be unwell or overweight — so why try?

Of course, there’s nothing empowering about guilt or shame either. But recognising that we have a choice in what we eat, how we move, and how we care for ourselves is not the same as blaming ourselves. It’s about ownership. Once you accept that your daily habits matter, you can take steps to improve them — and that’s where true health begins.

When Medication and Medical Conditions Are Real

That said, it would be unfair to pretend that medication and health conditions don’t sometimes affect weight. Thyroid dysfunction, PCOS, and insulin resistance can make weight loss slower and more complex. Certain antidepressants, antipsychotics, and even beta-blockers have been linked to weight gain.

But here's the nuance: these aren’t immovable obstacles — they’re factors to work with. A real food diet rich in protein, healthy fats and fibrous vegetables can support hormone regulation and insulin sensitivity. Movement tailored to your current capacity can help restore energy balance without triggering more stress. And for many people, reducing processed foods and inflammatory oils can dramatically shift how their body feels and functions — regardless of medication use.

Can You Really Blame Your Genes?

Genetics may predispose you to store fat more easily or respond differently to macronutrients — but they do not dictate your destiny. The field of epigenetics shows that gene expression can be influenced by environment, stress, sleep and diet. This means that even with a family history of obesity or metabolic disease, your daily actions still matter enormously.

A Paleo approach aligns well with this idea. It prioritises whole, unprocessed foods that reduce the risk of insulin spikes, support gut health, and lower systemic inflammation — all crucial in turning “bad genes” down and optimal health up.

Why Nutrition Should Be the First Port of Call

Despite what some headlines suggest, diet remains one of the most powerful levers you can pull for health. A diet based on real, nutrient-dense foods is not a trend — it’s how humans have eaten for most of history. When people strip out grains, sugars, and industrial seed oils in favour of meat, vegetables, fruit, nuts, and healthy fats, the results speak for themselves.

Weight begins to normalise. Energy increases. Sleep improves. Blood markers move in the right direction. These are not placebo effects — they’re the body’s natural response to finally receiving what it needs and shedding what it doesn’t.

Mindset Over Magic Pills

The promise of a “magic pill” — a single supplement or medication that fixes everything while you carry on with poor eating habits — is one of the biggest false hopes sold in modern wellness culture. Even when pills assist, they’re rarely the full solution.

What really works is a shift in mindset. When you see food as fuel and medicine, you naturally gravitate toward what supports your energy and clarity. When you honour movement as something that builds resilience, rather than punishes the body, you show up more consistently. When you connect to your reasons for change — whether that’s being present for your children or waking up without pain — the motivation becomes internal, not imposed.

Food Intolerances: More Than a Trend

The brief mention of food intolerances in mainstream media often doesn’t do the topic justice. While some people do have identifiable intolerances to gluten, dairy or eggs, others may simply be reacting to an overload of processed, unnatural foods that overwhelm their digestion and immune system.

Through an elimination-style approach, such as Paleo or autoimmune Paleo (AIP), many individuals discover what foods truly make them feel best — often finding that symptoms like bloating, skin issues, fatigue and joint pain resolve without needing a formal diagnosis.

The Inconvenient Truth: There Is No Shortcut

Most people know deep down that transformation takes time and effort. But the wellness industry often profits from selling quick fixes and false promises. There’s a massive market for diet pills, detox teas, fat-burning devices and metabolism-boosting powders — all designed to make you believe you can have change without effort.

But the truth is simpler and much less marketable: eat real food, move often, sleep well, and manage stress. Not flashy, not immediate — but absolutely effective.

Empowerment Through Simplicity

The good news is that taking control of your health doesn’t have to mean complicated macros, extreme workouts or expensive meal plans. A back-to-basics approach can be transformative. Swap sugary snacks for boiled eggs or avocado. Replace your morning cereal with a veggie-packed omelette. Start your day with a walk and end it with a stretch. Little changes, done consistently, lead to big results.

And when you approach it from a place of self-respect rather than punishment, it becomes something you want to do — not something you have to do.

Final Thought: Choose Ownership Over Excuses

It's tempting to believe that our health challenges are someone else's fault — genetics, the pharmaceutical industry, the media, even our friends. But there’s a quiet power in choosing ownership. When you stop waiting for someone else to fix you and instead decide to show up for yourself, everything shifts.

No, it’s not always easy. But it’s possible. And often, it starts with the simplest step — putting down the margarine-laced toast and picking up a forkful of real, nourishing food.

The magic pill isn’t magic. It’s you.