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Gout and the paleo diet health nutrition-min

Gout & The Paleo Diet

A common form of arthritis, Gout is a condition which can cause a lot of pain to sufferers and can have a highly negative effect on a person’s standard of life. It can be apparent in any joints of the body but is most widely found in the toe, knee and ankle. The signs of Gout are obvious as the area may become red in appearance and can be sore to tough or feel really stiff. It may be restricted to one joint in the body or may spread to other areas; Gout is an unpleasant condition in both the way it looks and feels. It can be mild or more serious and can even lead to the most simple of tasks being an uphill struggle.

The pain of Gout may disappear of its own accord after a couple of weeks, but it can return in the same area or other parts of the body. The areas where Gout appeared can become sore and red out with the attacks of Gout and it is more likely that those who suffer from Gout will also end up with kidney stones. If an area of the body become red, hot and sore, it is likely that this is an attack of Gout and it is important to seek medical attention and treatment, so it is dealt with quickly.

It is believed that Gout is caused by high levels of sugar in the body as this leads to high levels of Uric Acid in the bloodstream. The best way to decrease these levels is to avoid food which has high levels of sugar. As with all forms of arthritis, it is important to look closely at the diet and make changes towards a healthier lifestyle in order to reduce the symptoms and prevent the Gout from becoming a major problem. It is much safer and more effective to concentrate on a healthy diet and lifestyle than to turn to strong painkillers and anti-inflammatory tablets as a way of combating the illness. These may only help for a short period of time and won’t really get to the root of the problem.

Gout and the paleo diet health nutrition-min

As the Paleo diet is one which restricts the intake of sugary foods in favour of those which are high in protein and vitamins, it is believed that it can help to prevent Gout or reduce the signs for those who already suffer from the condition. The uric acid has to be restricted and this can be achieved with a healthy choice of foods, including animal fat which has a positive effect on the body.

It is also thought that a diet which is low in carbohydrates, as can be the case with the Paleo diet, can be a much healthier option to minimise the risk of suffering from Gout and other painful diseases. Carbohydrates are high in sugar, which is the main cause of Gout and by restricting this food group; there is a good chance of minimising the likelihood of suffering from the painful illness.

A diet which is very low in sugar is the best way to reduce the chances of suffering from Gout or minimise the symptoms for those who already suffer from the condition. A combination of the right foods and daily exercise will ensure that the risks of suffering from Gout and other illnesses are kept to a minimum.

The Role of Purines in Gout and Why Paleo Helps

When it comes to understanding Gout, one key term you’ll often come across is “purines.” These are naturally occurring compounds found in many foods, especially in organ meats, red meat, seafood, and alcohol (particularly beer). When the body breaks down purines, it produces uric acid — and when uric acid levels become too high, they can crystallise in joints, triggering painful Gout attacks.

However, it’s not as simple as just cutting out purine-rich foods. Studies have shown that the type of purines and the food matrix they come from matters. For instance, purines from vegetables don’t appear to increase the risk of Gout, while purines from processed meats and sugary beverages do. A Paleo diet naturally eliminates processed and refined foods, which means that while some natural purines remain, the diet tends to support better uric acid control overall.

Foods to Emphasise and Avoid on a Paleo Approach to Gout

To effectively manage Gout on a Paleo diet, it’s worth looking at specific food categories. Here’s a breakdown of what to include and what to limit:

Foods to Emphasise:

  • Leafy greens and non-starchy vegetables: These provide fibre and essential micronutrients without increasing uric acid.
  • Low-fructose fruits: Berries, especially cherries, are known for their anti-inflammatory and uric acid-lowering effects.
  • Pasture-raised meats and eggs: These provide essential proteins without the inflammatory additives found in processed meats.
  • Bone broth and collagen: These support joint health and are naturally low in purines.
  • Hydrating fluids: Staying well-hydrated helps the kidneys flush uric acid more effectively.

Foods to Avoid or Limit:

  • Organ meats: While nutrient-dense, they are very high in purines and best kept occasional for Gout sufferers.
  • Alcohol: Beer in particular is a major Gout trigger due to its purine content and effect on uric acid metabolism.
  • Fruit juices and sweetened drinks: Even natural juices are high in fructose, which is linked to elevated uric acid levels.
  • Refined carbs: These are not part of a true Paleo diet, but it’s worth reiterating — grains and sugar-laden products significantly increase inflammation and Gout risk.

Cherries and Other Natural Remedies for Gout

Cherries have gained attention in recent years for their potential to reduce Gout flare-ups. Studies suggest that consuming tart cherry juice or fresh cherries may help lower serum uric acid and reduce inflammation in the joints. This makes them a fantastic fruit to include on a Paleo plan aimed at managing Gout.

Other beneficial foods and supplements include:

  • Magnesium: Often deficient in modern diets, magnesium may help reduce Gout symptoms by calming inflammation and supporting kidney health.
  • Omega-3 fatty acids: Found in wild-caught fish, these fats are anti-inflammatory and support joint health.
  • Vitamin C: This vitamin can help lower uric acid levels when consumed in natural, whole food form like berries and capsicum.

Movement, Hydration and Lifestyle Matter Too

Diet is just one piece of the Gout puzzle. Lifestyle plays a huge role in preventing flare-ups and reducing their severity. Staying physically active helps regulate metabolism and circulation, which supports the clearance of uric acid. If you lead a sedentary lifestyle, blood flow can be sluggish, which may worsen joint inflammation.

Hydration is equally important. Aim to drink at least 2 litres of water daily, more if you’re active or live in a warm climate. Sufficient hydration helps your kidneys flush out uric acid, making it less likely to accumulate and crystallise.

Finally, aim to maintain a healthy weight. Carrying excess body fat can increase systemic inflammation and pressure on the joints, making Gout symptoms worse. The Paleo lifestyle, which focuses on nutrient density, whole foods, and steady energy levels, is an excellent framework for achieving and maintaining a healthy body composition.

Why Medication Alone Isn’t Enough

While medications like allopurinol or colchicine are often prescribed for managing Gout, they should not be seen as a long-term fix without lifestyle change. These medications may reduce pain or suppress uric acid production, but they don’t address the underlying dietary and metabolic imbalances that often cause the condition in the first place.

By using the Paleo diet as a foundation, many people find they can reduce or even eliminate their reliance on these drugs — especially when combined with consistent lifestyle changes like stress management, regular movement and improved sleep hygiene.

Monitoring Progress: When to Test Uric Acid

If you’ve started making changes to your diet and lifestyle to reduce Gout symptoms, it’s worth tracking your uric acid levels over time. Your doctor can order a simple blood test to assess serum urate. Ideally, levels should be under 0.36 mmol/L (or 6 mg/dL). If your levels remain high despite dietary improvements, further investigation or targeted supplementation may be necessary.

The Takeaway

Gout is a painful condition, but one that can often be dramatically improved — or even prevented — with smart nutritional and lifestyle strategies. A Paleo framework supports low sugar intake, minimal processed foods, and whole nutrient-dense meals that are ideal for managing uric acid levels and reducing inflammation.

If you’ve experienced Gout in the past or are currently managing it, know that relief may be closer than you think. With consistent changes in your approach to food, movement and hydration, long-term relief is not only possible but highly likely.

Have you found success managing Gout through Paleo? Share your experience in the comments below — your insights might help someone else find their way out of pain.

62 sneaky ingredients mislead sugar alternative names labelling

62 Sneaky Ingredients That Mislead You

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It’s common knowledge that sugar is to be avoided, but if only it were that simple. Did you now there are at least 62 words food manufacturers can use, instead of simply saying sugar?

Many of the words on the list, such as Golden syrup and HFCS may be obvious no-no’s, but what about less common words, such as Ethyl maltol and Panocha. Would you immediately know that these ingredients were essentially sugar?

Agave nectar
Barbados sugar
Barley malt/ Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice/ Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar/ Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup/ Corn syrup solids

62 sneaky ingredients mislead sugar alternative names labelling
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Diastatic malt
Diatase
Ethyl maltol
Evaporated cane juice
Free Flowing Brown Sugars
Fructose
Fruit juice/ Fruit juice concentrate
Galactose
Glucose/ Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Lactose
Malt/ Malt syrup
Maltodextrin
Maltol
Maltose
Mannitol
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorbitol
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

Whilst clearly it’s best to go for natural foods that don’t need labels, I can’t ever imagine a day where packaged foods aren’t commonplace. So surely those who buy them should be armed with full, honest information about the contents of these products, so they can make an informed decision?

It’s a shame manufacturers are allowed to be so misleading. Wouldn’t it be simpler if they perhaps had to use the word sugar, and follow that with the specific type of sugar? I can imagine many time-poor households trying to make good food choices – despite their best intentions, they can easily end up buying sugar laden foods.

Sugar can be a really confusing topic, especially when even healthy blogs use natural sugars in recipes (I put my hands up to this too, though in my recipes the natural sugar tends to be an optional addition). But are natural sugars actually any better for you – I’ve written the definitive guide to paleo sweeteners to help clear this up.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

  • Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
  • Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
  • Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

  • What oil is used for cooking or dressings?
  • Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

  • Vegetable oil (unless otherwise specified)
  • Lecithin (typically used as an emulsifier)
  • Hydrogenated or partially hydrogenated soybean oil
  • Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

Sneaky sugars: decoding food labels

Most of us know to avoid obvious sources of sugar, but food labels can be surprisingly deceptive. With over 60 different names used for sugar, it’s easy to be misled. Even health-conscious shoppers can unknowingly consume large amounts of added sugars.

Many of these alternative names are designed to disguise sugar’s presence. Words like “agave nectar” and “barley malt syrup” might sound natural, but they are still forms of sugar and affect the body similarly. Others, like “ethyl maltol” or “panocha,” may be entirely unfamiliar to the average consumer.

Why so many names?

Manufacturers often use multiple types of sugar in a single product to prevent any one type from appearing too high on the ingredients list. This tactic keeps products looking healthier than they are, even when they contain significant amounts of added sugar.

Using multiple names also makes it harder for consumers to identify just how sweet a product really is. Instead of seeing “sugar” as the first ingredient, you might see five or six names scattered throughout the list, which collectively add up to a major sugar hit.

The health implications of hidden sugar

Even when eaten in small quantities, added sugars contribute to inflammation, weight gain, and blood sugar imbalances. They can also negatively impact gut health and increase cravings for processed foods — a vicious cycle that can derail even the best dietary intentions.

For those following a Paleo diet, minimising added sugars is a key principle. The focus is on nutrient-dense, whole foods that nourish and support long-term health. This makes label-reading a necessary skill.

How to spot sugar in disguise

When scanning ingredient labels, here are some common red flags:

  • Ingredients ending in “-ose” (e.g., dextrose, sucrose, maltose)
  • Syrups of any kind (e.g., rice syrup, corn syrup, maple syrup)
  • Words like nectar, juice concentrate, or solids
  • Unfamiliar terms like maltodextrin or saccharose

A good rule of thumb is this: if you don’t recognise the ingredient, look it up. It may well be a form of sugar.

Making informed choices

Rather than relying on commercial snacks and condiments, consider preparing your own where possible. Homemade dressings, sauces, and even sweet treats give you complete control over what goes in — and what stays out.

You don’t have to eliminate sweetness entirely. Natural options like raw honey, dates, or maple syrup can be used occasionally in Paleo recipes, especially when the sweetness is optional. But even these should be consumed mindfully.

By becoming more familiar with the many names of sugar, you’ll be better equipped to make healthy choices and support your Paleo journey with confidence.

Do you have any sneaky sugar names to add to the list? Drop them in the comments and help others stay informed!

What’s your take on these sneaky misleading alternative words for sugar?

Are doughnuts healthier than fruit juice paleo network-min

Are Doughnuts Healthier Than Fruit Juice?

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I had breakfast with some friends at the weekend, and seeing some cranberry juice on the table, thought I’d try some instead of my usual tea. Now cranberries are pretty sweet on their own – but this juice was so sickly sweet, I thought my teeth were going to fall out. I looked at the ingredients (should have done that first) and saw:

Ingredients: Water, Cranberry Juice from Concentrate (25%), Sugar, Vitamin C, Flavourings

Yep, sugar and flavourings added to an already sweet and flavourful drink! And why add vitamin C to a juice made from the very fruit that contains vitamin C?

How much sugar? In a 500ml bottle a total of 53.5 grams (nearly 2 oz) of sugar. There are 4 grams of sugar in a teaspoon, meaning this one little bottle contained almost 14 teaspoons of sugar! 14!

Are doughnuts healthier than fruit juice paleo network-min

For comparison an original glazed Krispy Kreme doughnut (surely everyone would agree this is most definitely not a health food) contains 10g of sugar. In fact, the most sugary Krispy Kreme doughnut I could find (Butterscotch Fudge) contains 53g of sugar – marginally less than the bottle of cranberry juice. Yet we all see doughnuts as a bad food – and amazingly many people still push fruit juices as a health food.

The sugar pushers seem to try to get around the ridiculous sugar contents, by giving nutritional information based on a 100ml serve. But how many people have you seen with a 500ml bottle divide it into five servings? None, because almost everyone absentmindedly finishes the bottle. And how many people get a calculator out at the breakfast table?

PS these are the ingredients for the Krispy Kreme doughnut, that contains the same amount of sugar as the fruit juice (recognise many of these?!):

Doughnut: Wheat Flour, Dextrose, Vegetable Oil (Palm Oil,  Sunflower Oil), Water, Sugar, Wheat Gluten, Egg Yolks, Yeast, Skimmed Milk, Salt, Emulsifiers (E471), Preservative (E282), Stabiliser (E466), Flavourings.
Kreme Filling: Sugar, Vegetable Oil, Vegetable Shortening (Vegetable Oils, Emulsifier (E471)), Water, Ground Coffee Beans, Dried Glucose Syrup, Salt, Emulsifiers (E471, E435, E322, E477, E475), Flavouring.
Icing: Sugar, Water, Vegetable Oil, Fat Reduced Cocoa Powder (32%), Dried Glucose Syrup, Emulsifiers (E322, E471), Salt, Flavouring
Caramel Flavour Fudge: Sugar, Full Cream Sweetened Condensed Milk, Fondant (Sugar, Glucose, Water), Glucose, Vegetable Oil, Butter Oil, Natural Flavour.

Why “Natural” Doesn’t Always Mean Healthy

It’s easy to be fooled by labels. Words like “natural”, “no added preservatives”, and “made from real fruit” sound comforting, especially when applied to fruit juices. But don’t be misled — just because something starts life as a fruit doesn’t mean it ends up that way. By the time juice reaches the supermarket shelf, it’s often been filtered, concentrated, rehydrated, and loaded with added sugars, flavour enhancers, and synthetic vitamins.

Even juices that claim to be “100% fruit juice” are often from concentrate, which involves heating and reducing the juice down, destroying many of the natural nutrients in the process. What you’re left with is a sweetened liquid that behaves far more like a soft drink than a whole fruit.

Fruit vs Juice: The Blood Sugar Bomb

Eating a piece of fruit comes with natural fibre, which slows down the release of sugars into your bloodstream. But when you remove that fibre — as in juice — you’re left with a fast hit of fructose that spikes your blood sugar and insulin levels. Over time, these repeated spikes can contribute to insulin resistance, weight gain, and other metabolic issues.

For instance, to make a single glass of orange juice, you might need 3–4 oranges. Would you sit down and eat four oranges in one go? Probably not. But it’s easy to drink the juice in just a few gulps — and your pancreas gets no say in the matter.

The Problem with Portion Perception

One of the most misleading tricks in food labelling is providing nutrition information per 100ml or “per serve” — even though the packaging often contains far more than that. It’s the same tactic used for soft drinks. By breaking a 500ml bottle into 5 tiny theoretical servings, companies disguise just how much sugar is in the entire container.

It’s a labelling loophole, and it works. It makes the numbers look more reasonable — but in reality, the total sugar content is alarming. This is particularly dangerous for children and teens, who may be consuming these “healthy” juices daily, without realising the sugar load they’re taking in.

Is Fruit Juice Just a Gateway Soft Drink?

From a nutritional point of view, many commercial fruit juices behave much like a fizzy drink — delivering a quick hit of sugar, little fibre, and not much else. When they’re marketed as health foods, that makes them even more insidious. At least soft drinks are recognised as junk food. Juice, on the other hand, still enjoys a (largely undeserved) health halo.

While juice does contain small amounts of vitamins and antioxidants, the cons usually outweigh the pros. You’d get a better result — and far fewer sugars — by eating whole fruit and drinking water, or better yet, making your own smoothies with leafy greens and a handful of berries.

The Sugar Content of Common “Healthy” Drinks

BeverageTypical Sugar Content (per 500ml)Equivalent Teaspoons of Sugar
Cranberry Juice Drink (from concentrate)53.5g13.4 tsp
Orange Juice (100% juice, not from concentrate)45g11.3 tsp
Apple Juice52g13 tsp
Coca-Cola53g13.3 tsp
Sports Drink35g8.8 tsp

As you can see, many fruit juices contain just as much — if not more — sugar than their fizzy counterparts.

What Should You Drink Instead?

If you’re trying to cut back on sugar and processed food, drinks are an easy win. Here are some alternatives that keep things Paleo, natural, and hydrating:

  • Infused Water: Add fresh herbs (like mint), citrus slices, or berries to a jug of filtered water for a refreshing twist without the sugar hit.
  • Herbal Teas: Hot or iced, there are endless varieties from rooibos to peppermint that deliver flavour without artificial sweeteners.
  • Kombucha: A fermented tea with beneficial bacteria. Just make sure to choose varieties with no added sugar after fermentation.
  • Coconut Water: Naturally sweet and packed with electrolytes — but still best in moderation due to its natural sugar content.

Making Your Own Juice Alternatives

Sometimes, you just want something fruity. The good news is, there are DIY options that are far healthier than store-bought juice. Try blending a handful of berries with water, lemon juice, and a few ice cubes. You’ll get the taste of fruit, the benefits of fibre, and a much lower sugar content. If you have a juicer, focus on veggies like cucumber, celery, and kale, and add a tiny bit of apple or citrus for sweetness.

Another great trick is to make fruit and veggie ice cubes. Blend spinach, lemon and mint with water, then freeze in cubes. Drop a couple into a glass of sparkling water for a nutrient-boosted drink with no nasties.

The Takeaway

Just because a product is sold in the health food aisle or sports a “contains vitamin C” badge doesn’t mean it’s good for you. Fruit juice might come from something once wholesome, but the final product is often far from it. It’s time to treat commercial juices with the same scrutiny we give soft drinks.

If you’re aiming to eat a whole food, Paleo-inspired diet, ditching the juice is one of the easiest ways to reduce your sugar intake, improve your energy levels, and keep your blood sugar stable throughout the day. And honestly, once you retrain your palate, you'll be surprised how overpoweringly sweet most commercial juices taste anyway.

So next time you're craving a drink with flavour, think twice before reaching for that bottle labelled “100% fruit” — and remember, your best bet might just be a simple glass of filtered water with a wedge of lime.

I quit sugar ebook Sarah Wilson give up sugar recipe book ebook paleo primal-min

Your Guide to Paleo Recipe Books

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I used to buy so many cookbooks as it’s great to have lots of different sources when trying to put together a recipe. In the last year or two however, almost all of my cookbooks have been in ebook format.

I'm a bit of a messy cook, so in my cookbooks it’s easy to see which recipes are my favourites – those with the pages covered in ingredients! Ebooks are a great solution for me – I can find the specific recipe I want to make, print out a copy to take to the shop to refer to when I buy the ingredients – and another copy to use in the kitchen when I make the dish.

It’s so pleasing to see more Paleo friendly cook books coming out all the time.

I Quit Sugar Cook Book - Paleo Recipe Ebooks

Whilst not fully Paleo, Sarah Wilson's I Quit Sugar Cookbook is a great cookbook for those making the first step – giving up sugar. This book goes well with Sarah’s I Quit Sugar program, but is just as good as a cookbook in its own right. As well as Sarah Wilson contributors also include Mark Sisson and Gwyneth Paltrow. Definitely a recipe book worth trying.

Trying lots of new recipes is a great way to get used to your new way of eating, without feeling like you’re missing out on anything.

As well as Sarah Wilson’s cookbook, I also like the Simple Paleo Recipe book and the Paleo Cookbook.

The Rise of Digital Paleo Cookbooks

As the popularity of the Paleo lifestyle continues to grow in Australia and globally, so too does the selection of digital resources available. While printed cookbooks have their nostalgic charm, the convenience and accessibility of digital cookbooks are becoming increasingly hard to beat. Whether you're at the supermarket or in your kitchen, being able to search, bookmark, and print recipes on demand makes it far easier to stay organised and stick to your dietary goals.

Many Paleo bloggers and authors are releasing their cookbooks exclusively in digital format. These often come with added bonuses, like shopping lists, prep tips, video tutorials, or exclusive content that wouldn’t be available in a printed version. For those embracing minimalism or reducing clutter in their home, switching to digital cookbooks is another step towards a more intentional lifestyle.

Benefits of Using Paleo Ebooks

One of the greatest advantages of ebook cookbooks is searchability. Rather than flicking through dozens of pages to find that one perfect recipe using sweet potato and ground beef, you can simply type in the keywords and instantly find options that fit the bill. This saves time and helps reduce waste by letting you cook based on what you already have in your fridge or pantry.

Another benefit is the ability to highlight notes, adjust serving sizes directly on screen, and even add your own tweaks digitally. Some platforms allow syncing across devices, so whether you’re on your desktop, iPad or mobile, your recipes are always available. And if you're someone who travels frequently or likes to cook in different locations (perhaps a friend's kitchen or a holiday rental), having your Paleo library in your pocket is incredibly useful.

Top Picks for Paleo-Friendly Digital Cookbooks

While many people start with Sarah Wilson’s I Quit Sugar series as a gateway to cleaner eating, there are now dozens of ebooks focused specifically on the Paleo lifestyle. Here are a few that stand out:

  • Nom Nom Paleo by Michelle Tam – This vibrant cookbook is packed with beautiful photography, Asian-inspired flavours, and practical kitchen tips. The digital version includes step-by-step photos, which are especially helpful for beginner cooks.
  • Paleo Eats by Kelly Bejelly – A great one for indulgent, comforting meals without the grains or dairy. This book includes many dishes that feel like old favourites, reimagined in a Paleo-friendly way.
  • Against All Grain by Danielle Walker – An excellent resource for families, this ebook includes everything from lunchbox ideas to special occasion meals, making Paleo approachable for kids and adults alike.

Most of these digital cookbooks are available through major retailers like Amazon, or directly from the author’s website. Buying direct often comes with extra bonuses like meal plans or early access to new releases.

Creating Your Own Paleo Recipe Archive

If you find yourself cooking regularly from various ebooks, you might want to consider creating a personal recipe archive. This could be as simple as a folder on your desktop organised by meal type (e.g. breakfast, lunch, dinner, snacks), or a spreadsheet where you rate recipes and add notes about any changes you made or ingredients you substituted.

Over time, this becomes an incredibly valuable resource — your very own personalised Paleo cookbook. You’ll be able to quickly pull up your go-to meal when guests are coming over or when you’re in a hurry midweek. You might also start noticing patterns in your preferences, helping you become more intuitive with Paleo cooking over time.

How to Spot a Good Paleo Cookbook

Not all cookbooks marketed as “Paleo-friendly” are created equal. When choosing your next purchase, here are a few things to look for:

  • Ingredient accessibility – Are the recipes using ingredients you can find at your local Australian supermarket or farmers market? Some American cookbooks may include products that are hard to come by locally.
  • Focus on whole foods – A good Paleo cookbook avoids gimmicks and processed stand-ins. Look for recipes built around meat, fish, eggs, vegetables, fruits, nuts, and seeds.
  • Meal variety – Does the cookbook include a good mix of breakfasts, mains, snacks, and desserts? A well-rounded selection helps you maintain variety and interest.
  • Clear layout and design – Especially for digital books, easy navigation, legible fonts, and consistent formatting can make or break your cooking experience.

Supporting Local Australian Authors

There’s a growing community of Paleo and real food writers here in Australia creating content tailored to our local produce, lifestyle, and seasons. Supporting Australian authors not only means you’re more likely to see familiar ingredients, but it also helps grow the local health and wellness scene.

Some locally-written cookbooks even include notes on where to buy specific ingredients across different Australian states or suggest budget-friendly swaps that make the diet more accessible to a wider audience. This is particularly helpful when just starting out, or when shopping in more regional areas with limited options.

Digital Doesn’t Mean Disposable

While it’s easy to buy and download digital cookbooks on a whim, it’s still worth taking the time to sit down with each one and really explore it. Just like with traditional cookbooks, the more you use a digital cookbook, the more it becomes yours. Highlight your favourites, add sticky notes in your app, and refer back to them often. Good food is meant to be enjoyed more than once.

It’s also a great idea to back up your ebook collection regularly. Whether you store them in a cloud account or on an external hard drive, making sure you don’t lose your favourites means they’ll always be ready when inspiration strikes.

Final Thoughts

The shift towards digital Paleo cookbooks has made it easier than ever to stay inspired, organised, and committed to your real food goals. Whether you're new to the lifestyle or have been following Paleo for years, investing in a few thoughtfully created ebooks can keep your meals exciting, your cooking skills evolving, and your pantry well-used.

And who knows — maybe you’ll be inspired to start compiling your own recipes into a cookbook one day, to pass along your favourites or even share with the wider community!

Do you still prefer traditional cookbooks, or have you switched over to ebooks? Which is your favourite Paleo friendly cookbook?

The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

The Definitive Guide to Paleo Sweeteners

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Whenever I write about sugar, I get a lot of spam comments trying to advertise brands of “natural, healthy” sweeteners that, apparently, are simply bursting with healthiness. I’m also constantly aware of people choosing artificial sweeteners to avoid sugar; as well as people choosing “natural” sweeteners over artificial, or just regular sugar.

So what is the difference between all of these types and brands of sweeteners? Are there really new natural sweeteners out there, or is it just clever marketing of an existing product, with a new brand name?

The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

 

Natural Sweeteners

A natural sweetener, by definition is one that is unprocessed, and naturally occurring in nature – in the same state (or requiring minimal processing that you could do yourself). A lot of sweeteners sold as natural, actually require a lot of refining and processing to get to the state they reach us in – far from natural.

Stevia

One of the most talked about sweeteners, Stevia is actually a herb. It has a natural sweet taste, but no actual sugar molecules. The green leaf Stevia plant is therefore a great alternative to sugar. Unfortunately, far more readily available than the green leaf versions, is the white powdered form of Stevia (i.e. branded as Natvia, Truvia or Sun Crystals). This is very processed, and definitely one to be avoided.

Honey

Raw Honey is a great natural sweetener. Using a local honey is even supposed to reduce hayfever. Whilst honey is natural (and in fact the only sweetener I use), it still produces an insulin effect and is definitely best suited for occasional use – as are all forms of sweeteners.

Maple Syrup, traditionally made Agave Nectar (Miel de Agave), Sorghum Syrup, Coconut Sugar, Palm Sugar, Molasses, Date Sugar, Cane Sugar, Fruit Juice, Muscovado and Sucanat are also natural sugars – but, again, no sweetener is the healthier choice, even if they are natural! Incidentally you might have seen Brown Rice Syrup in you health food shop – and whilst it too is “natural”, it contains malt and is therefore a source of gluten!

Not So Natural?

Agave Nectar is another one that seems to be thought of as another supremely healthy product. Agave is natural, in that it comes from the juice of the agave plant. It has a low glycemic profile, which means less of an insulin spike. However, this is because Agave nectar contains only 10% glucose – which means the other 90% is fructose, which comes with all sorts of health issues and is definitely to be avoided. Not only should Agave be avoided for its high fructose concentration, but it also contains saponins; toxins that have less than desirable effects on the body. Agave Nectar is produced in a not too dissimilar way to High Fructose Corn Syrup – yet at least HFCS is seldom marketed as a healthy sweetener.

Turbinado Sugar and Sugar Alcohols (i.e. xylitol and erythritol) are also not natural; but often sold with impressive health claims.

Artificial Sweeteners

The chemical sweeteners really are a no brainer. Recognised as toxins in the body – and in many cases not established enough for us to really understand their impact, I can’t see any reason why anyone would want to consume these. There is also a lot of research into the insulin response, with many suggesting that the sweet taste, even in the absence of sugar, is enough to trigger an insulin response.

Artificial sweeteners include Aspartame (sold as NutraSweet or Equal), Saccharin (Sweet n Low), Sucralose (Splenda), Acesulfame-K (Sunette or Sweet One), Sorbitol, Mannitol and Tagatose.

Sweeteners – Are They Paleo?

Whilst the natural sweeteners are without doubt less harmful than their chemical or processed alternatives, they still aren’t “Paleo”. As an occasional treat Raw Honey is the only sweetener I would suggest.

Ultimately, it’s best to give up the need for constant sweetness. Since doing so, I’ve found my taste buds have changed and I no longer crave sweet things like I used to. Try giving up sugar; after a few weeks you’ll be glad you did!

Have you given up sugar? If not, what types of sweeteners do you use?

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Melbourne Sugar

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On Saturday I went across to Melbourne for a series of lectures on Sugar, Paleo and related topics given by a fantastic lineup of presenters.

Dr Rod Tayler organised the event and gave the first lecture, which was quite an eye opener into how much sugar the average Australian actually eats.  It’s quite frightening to think how much sugar most people mindlessly consume – something we have no real requirement for.

Sugar Conference in Melbourne – Seminar on Quitting Sugar

Dr Ken Sikaris gave a fantastic talk about fructose metabolism, which I wish had been recorded.  He was a fantastic speaker and I learnt so much from his talk.  I really think he should speak at the Ancestral Health Symposium on Fructose this year!  I knew that fruit isn’t the wonder food that conventional wisdom would have you believe, but Dr Sikaris explain exactly why – and exactly what happens to the fructose.  I really hope the Paleo community get to hear more from Dr Sikaris.

Dr Anastasia Boulais was up next and gave a great talk about making the right food choices with a framework to guide this process.  This was a great talk, as I think a lot of people think it’s too hard to eat a Paleo diet – and that it’s an all or nothing approach – which just isn’t the case.

I really enjoyed Jamie Scott ‘s lecture about what Paleo is – and isn’t.  It was great that he also spoke about the lifestyle factors – not just what we eat, as the whole lifestyle is important, not just nutrition in isolation.

David Gillespie was next.  I read David’s book “Sweet Poison” when it first came out and found it so well written, that it became one of those books I regularly lend to interested friends and families.  It was really good to meet the man himself and to hear his talk.  David spoke about his background as a lawyer, and how he came to give up sugar – his talk linked in very well to those before and built up a compelling case.  I’m looking forward to getting started on his new book “Big Fat Lies”.

Meeting David Gillespie – Melbourne Sugar Event

After the break, another familiar face took to the stage.  I’d met Dr Ted Arnold in LA at the Ancestral Health Symposium last year (there were a few of us from this part of the World at the AHS!).  He spoke about where we’ve come from and looked at the ever changing (but not in the right direction) nutritional advice and food pyramids.

We then heard a completely different angle from Alice Hucker, who spoke about the psychological barriers to healthy eating.  I think this is such an important topic, yet one that doesn’t get discussed very often.  I’d have like to have heard more on this topic.

Finally we heard from Dr Michael Axtens and his positive experience with changing his diet

I was so impressed to see so many people at the lecture – I bet just a couple of years ago filling the room would not have been possible.  There was a great mix of people, from those already following some sort of Paleo/ ancestral/ low-carb/ no-sugar eating plan, to those very interested in making positive changes to their diet and health.

A significant number of those in the audience were doctors, medical professionals and dieticians.  I spoke to one dietician who had been told about the event by a client and was very interested in learning as much as she could.  It’s so encouraging to see more and more of these people showing an interest in a Paleo approach.

It was so pleasing to appreciate the huge wealth of knowledge and expertise we have in Australia and New Zealand – I think we can definitely give the American Paleo folk a run for their money!  I can’t wait for more homegrown Paleo events!

Key Lessons from the Event

It’s been a few days since the Melbourne event, and I’m still reflecting on the insights I gained from each speaker. The sheer depth of information was inspiring, and it reminded me just how powerful knowledge can be when you’re trying to make real, sustainable changes to your health. What stood out most was the consistent thread linking all the talks: the importance of questioning conventional dietary wisdom and looking at nutrition through a more ancestral lens.

Standout Presentations

One of the most powerful takeaways for me was the growing momentum behind the sugar-free movement in Australia. David Gillespie’s presentation made me reconsider how far we’ve come—and how far we still have to go. His personal story of quitting sugar, combined with the legalistic way he dissected health claims, was compelling. I noticed so many heads nodding during his talk, especially when he pointed out the dissonance between mainstream health advice and actual science-backed outcomes. It’s conversations like these that help build grassroots awareness—and push back against misleading food industry narratives.

Equally compelling were the scientific underpinnings Dr Ken Sikaris provided on fructose metabolism. What really hit home was his explanation of how even seemingly ‘healthy' foods, like fruit juices, can be detrimental when consumed in excess. His message wasn’t anti-fruit, but rather a nuanced breakdown of how our bodies respond to different types of sugar. It’s information like this that makes me feel grateful for these kinds of events—because we rarely get this level of detail from mainstream sources.

It was also interesting to hear multiple speakers, like Jamie Scott and Dr Anastasia Boulais, place a strong emphasis on lifestyle factors—not just food. Sleep, stress, physical activity, and even community were highlighted as essential components of wellness. As someone who came to Paleo through food, it was a powerful reminder that a healthy life is about more than just your plate. It’s about your environment, your mindset, and how you move through the world each day.

I found myself particularly drawn to Alice Hucker’s talk on the psychological side of nutrition. While many presentations focused on biochemical pathways and macro/micronutrients, Alice zoomed out and asked: why do we struggle to implement what we already know? Her reflections on emotional eating, habits, and internal resistance really resonated with me. I think it’s a topic that deserves more time and attention at future events, especially as so many people know what to do, but still find themselves stuck.

Another encouraging theme that emerged was how many medical professionals are now attending these events with open minds. I overheard conversations between GPs, dietitians, and nurses who were clearly intrigued—even if they weren’t fully converted just yet. The fact that these professionals are showing up and engaging is a strong sign that the movement is shifting. A decade ago, the idea of a mainstream dietitian attending a Paleo event would have seemed laughable. Now, it’s a reality.

Audience Insights

There’s also something incredibly energising about being in a room with like-minded people. Whether they were seasoned Paleo veterans or complete newbies, there was an unmistakable sense of community in the air. Conversations flowed easily, and I noticed a real willingness to share resources, recipes, and experiences. Events like this remind me why I love this lifestyle so much—it’s not just about eating differently, but about building a different kind of life altogether.

The Future of Paleo in Australia

I left the event feeling proud of the quality and credibility of our local speakers. From New Zealand to Melbourne, there’s a growing number of passionate, well-informed advocates who are pushing the conversation forward. We don’t have to wait for international names to come here—we’re building our own platform, and it’s growing stronger by the day. I hope to see more events spring up in Brisbane, Sydney, Perth, and regional centres, giving more people the chance to connect and learn.

So what comes next? For me, it’s a renewed commitment to sharing what I’ve learnt—whether that’s through this blog, in conversation with friends, or even just by continuing to make conscious decisions about what I eat and how I live. If you ever get the chance to attend one of these events, I wholeheartedly recommend it. There’s nothing quite like it.

If you were at the event too, I’d love to hear your thoughts. Which speaker impacted you the most? Were there any ‘aha' moments? And if you’ve never been to a Paleo or health seminar before, what would it take to get you there?

Here’s to more knowledge, more empowerment—and hopefully many more inspiring events to come!

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Curing Cancer With Sugar?

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I’ve seen two examples of cancer charities fundraising by selling sweets, chocolates and cakes, just in the last three days.  It makes me so cross – and makes me realise how far we've yet to go in terms of nutritional understanding.

Can You Cure Cancer With Sugar?

From what I understand there seem to be significant links between cancer and sugar.  Apparently cancer cells require far more glucose than normal cells to grow, and studies indicate depriving cells of glucose can be effective in killing cancerous cells.  Restricting calories, such as through intermittent fasting, also appears to be effective in starving cancer cells.  Sugar also appears to have a role to play in inflammation, oxidation and the cellular damage from which cancer originates.  I've also been reading a lot about the hormone IGF  1, present in milk which appears to elevate hormone levels and may increase the risk of ovarian, prostate and testicular cancers.

So why then are charities trying to cure cancer encouraging people to consume more calories and to consume these calories through processed, dairy rich, sugar-laden products?

Whilst environmental factors clearly are a factor in many cancers, I believe by having a good nutritional base (i.e. a Paleo diet being rich in anti-inflammatory foods, with a good omega 3/ omega 6 ratio and no processed or toxin containing foods) and a good lifestyle, cancer is far less likely.

Another factor that seems prevalent in some cancers is chronic stress.  Whilst in our ancestral history stress used to be severe, but short-lived (threat of attack for example), chronic, long-term stress is now common-place.  Many examples of chronic stress seem to be in the workplace – exactly the places the cancer charities are using to sell these products!  I’d also speculate that it’s stressed workers who are more likely to want the brief satisfaction of chocolates and sweets – exactly the people who shouldn't have them!

Am I missing something, or is there something seriously wrong about trying to cure cancer with sugar?

Curing Cancer with Sugar: Fundraising Cupcakes and Cake Sales on a Paleo Diet

Understanding the Sugar and Cancer Connection

The irony of selling sugar to raise money for cancer research is hard to ignore. As more scientific evidence links sugar intake to cancer progression, it seems fundamentally contradictory to promote sugary treats as a means of supporting a cure. It not only sends a confusing message but may actually undermine public health in the long run. This paradox deserves greater attention, especially as nutritional literacy grows.

Glucose, a simple sugar, is the preferred fuel source for all cells in the body, including cancer cells. However, cancerous cells are metabolically different from healthy cells. They tend to rely far more heavily on glucose for their rapid growth and survival. This phenomenon is known as the Warburg effect, where cancer cells consume glucose at a much higher rate than normal cells, even in the presence of oxygen.

Does Sugar Feed Cancer?

It’s overly simplistic to say that sugar causes cancer, but there is growing evidence to suggest that high-sugar diets may contribute to its progression. Chronic consumption of sugar-rich foods can lead to obesity, insulin resistance, and systemic inflammation—all of which are recognised risk factors for cancer. Elevated blood glucose and insulin levels may also fuel the growth of existing tumours, making dietary sugar a potential accelerant in cancer progression.

Some researchers believe that insulin and insulin-like growth factor 1 (IGF-1), both elevated by high-sugar diets, can promote cell proliferation and suppress apoptosis (cell death), enabling cancerous cells to survive and multiply unchecked. This is one reason low-sugar and low-carbohydrate dietary protocols are now being studied as potential adjunct therapies for cancer patients.

The Paleo Diet as a Cancer-Preventative Lifestyle

While no diet can guarantee immunity from cancer, the Paleo approach is rich in nutrients that may support the body in preventing chronic disease. It eliminates processed sugars, grains, and dairy—three common dietary elements linked to systemic inflammation and insulin resistance. By focusing on whole, unprocessed foods with a low glycaemic load, the Paleo diet helps to regulate blood sugar levels and may reduce the internal environment that allows cancer cells to thrive.

  • Vegetables: Packed with fibre, antioxidants, and phytonutrients that help protect cells from oxidative damage.
  • Healthy fats: Sourced from avocados, nuts, seeds, and wild-caught fish, these fats support hormone balance and reduce inflammation.
  • High-quality proteins: Grass-fed meats and pasture-raised poultry are rich in essential amino acids and free from added hormones or antibiotics.
  • Low in sugar: With no refined sugar and minimal natural sweeteners, the Paleo diet keeps blood glucose levels stable.

Additionally, the anti-inflammatory nature of the Paleo diet may help to reduce the chronic inflammation thought to be a root cause of many cancers. Omega-3-rich foods like salmon, walnuts, and flaxseeds are known to help balance pro-inflammatory omega-6 fats often consumed in excess in modern diets.

Fasting, Ketosis, and Cancer Metabolism

Emerging research is also exploring how intermittent fasting and ketogenic diets may play a role in cancer prevention or support. When glucose availability is reduced—such as during fasting or carbohydrate restriction—the body begins producing ketones from fat. Unlike normal cells, many cancer cells are metabolically inflexible and cannot efficiently use ketones as fuel, which may inhibit their growth.

Combining a Paleo approach with elements of intermittent fasting may therefore offer a dual benefit: improved metabolic health and a less hospitable environment for cancer cells.

Why Are Cancer Charities Promoting Sugar?

The short answer may be: tradition, convenience, and fundraising effectiveness. Bake sales and chocolate drives are familiar, easy to organise, and tend to raise money quickly. But they also perpetuate the normalisation of sugary foods, particularly in settings like offices and schools—where stress and poor eating habits often collide.

By encouraging sugary indulgence in the name of charity, well-intentioned organisations may be sending the wrong message. It undermines public health education and could even contribute to the same diseases they seek to cure. The disconnect between medical science and fundraising methods is stark and long overdue for reform.

What Should Fundraising Look Like Instead?

Imagine a world where cancer charities promoted whole food lunches, sugar-free smoothie stalls, or mindfulness and stress-reduction workshops instead of cupcakes and lolly bags. These healthier alternatives may not be as instantly gratifying, but they offer far more meaningful alignment with the long-term goal: reducing the incidence and severity of cancer.

Even activities like charity walks, yoga sessions, or outdoor group fitness classes could shift the fundraising culture towards health-supportive experiences that educate and uplift, rather than fuel the problem. There’s no reason we can’t fund the cure while also promoting the prevention.

The Role of Chronic Stress in Cancer Development

It’s worth remembering that sugar isn’t the only modern culprit. Chronic stress is another significant contributor to immune dysfunction and inflammation. Cortisol, the body’s stress hormone, can disrupt hormonal balance and suppress immune surveillance—both of which are critical in catching and destroying early cancer cells.

And where does stress often live? In the workplace. The same places where chocolates are sold at desks in support of a cure are often environments marked by high cortisol, poor sleep, and nutritional shortcuts. Supporting wellness in these environments requires more than a morning tea fundraiser—it demands a shift in values.

A More Integrated Approach to Cancer Awareness

In an era where lifestyle diseases are on the rise, it makes sense for cancer awareness efforts to adopt a more integrative perspective. This includes promoting clean eating, emotional resilience, physical activity, environmental toxin reduction, and adequate sleep. A Paleo-inspired lifestyle naturally addresses many of these pillars by removing processed food, reintroducing natural movement, and encouraging time spent outdoors and in rest.

Of course, no one is suggesting that dietary change alone is a magic cure. Cancer is complex and multifactorial. But acknowledging that lifestyle plays a major role in prevention and progression is vital—and that message needs to be echoed not only in scientific literature but in how we educate, fundraise, and support one another.

Rethinking the Message We Send

We can’t claim to be serious about curing cancer while simultaneously promoting behaviours that increase the risk of developing it. Education, community leadership, and conscious consumer choices must go hand in hand. Promoting a lifestyle that lowers inflammation, regulates blood sugar, and reduces exposure to toxins should be as high a priority as any research grant.

The conversation around cancer needs to evolve—and that starts with small actions, like questioning why sugar remains central to so many awareness campaigns. If we’re truly aiming for prevention and cure, it’s time to align our actions with our goals.

What do you think about sugar-based fundraising for cancer? Have you seen more holistic or health-positive initiatives in your community? Let us know in the comments below—every conversation brings us closer to a better solution.

Vitamin water paleo healthy diet soft drinks supplements-min

Vitamin Water – Health in a Bottle?

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It seems that everywhere bottled water is sold, “Vitamin Water” is sold.  Every day I see people buying it.

It annoys me that these drinks are sold as health in a bottle.  They have names like “Energy”, “Calm”, “Power”, “Essential”, “Revive”, “Recoup” and “Focus” and their bottles boast of the amazing health benefits and wealth of vitamins contained in each bottle.  I think a lot of people genuinely believe that by drinking this, they are nourishing their body with a supremely healthy product.  This belief is highly encouraged by the marketing of these drinks, which is what I take issue with.

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Instead of reaching for a “Revive” drink when feeling worn-out, I'm sure a hydrating drink of water, a healthy Paleo meal and a power nap would be far more reviving than the sugar crash that will come after drinking a bottle of “Revive”.

The ingredients contained in all of these Vitamin Water drinks are: –

Water, Fructose, Sucrose, Flavour, Food Acids (citric acid, mono-potassium phosphate), Vitamins (C, Niacin, Pantothenic Acid, B6, B12), magnesium lactate & calcium lactate.

Depending on the flavour, these ingredients are also found too: –

Flavour (including D-Ribose), dragonfruit flavour (0.015%), Food Acids (di-potassium phosphate), Vitamins (E, A, Folate), Colour (Fruit Juice, Vegetable Juice, Beta-carotene),  Caffeine, Lutein, Guaranna & Extracts of Apple, Blueberry, Pomegranate and Acai (0.026%)

The Health Halo of Functional Drinks

The rise of functional beverages like Vitamin Water has been propelled by clever branding, buzzwords, and the growing public interest in health and wellness. Marketers know that by labelling drinks with enticing words like “immune boost,” “focus,” or “detox,” they tap into the psychology of people wanting quick fixes for modern lifestyle problems. But while the packaging might suggest vitality and wellbeing, the ingredients list often tells a very different story.

These drinks typically contain small amounts of synthetic vitamins paired with sugar or artificial sweeteners. While they may provide a token amount of B12 or vitamin C, these additions are usually negligible when compared to what you'd get from a balanced, nutrient-dense Paleo meal. In fact, the sugar content in a single bottle can rival that of a soft drink — undermining any possible benefit the added vitamins may offer.

What Your Body Really Needs

It’s worth questioning the actual root of your low energy, poor focus or sluggish metabolism. Rather than masking fatigue with caffeine and sugar, addressing the fundamentals — sleep, nutrition, hydration and movement — is far more effective and sustainable.

For instance, if you're feeling tired mid-morning, the culprit might not be a lack of vitamins, but poor sleep quality or a breakfast too high in refined carbs. Instead of grabbing a bottle of “Energy” or “Awake,” try getting outside in the sun, eating some healthy fats and protein, or drinking plain filtered water with a pinch of sea salt for a natural electrolyte boost.

Hidden Sugars and Misleading Labels

One of the biggest issues with these drinks is their sugar content, often disguised through multiple names on the label. Words like “fructose,” “sucrose,” or “evaporated cane juice” might sound harmless, but they’re just forms of sugar. Some bottles contain more than 30 grams of sugar — that’s over seven teaspoons in a so-called health product.

For those following a Paleo or low-inflammatory lifestyle, these sugar levels are completely counterproductive. Frequent consumption of sugary drinks, even if they include a few added vitamins, can spike insulin, impair energy regulation, and contribute to chronic inflammation over time.

Why Synthetic Vitamins Don’t Stack Up

The vitamins in these drinks are often synthetic, manufactured in labs and not always bioavailable in the way whole-food sources are. For example, synthetic vitamin E (dl-alpha-tocopherol) has been shown to be less effective than natural vitamin E (d-alpha-tocopherol). Likewise, folic acid — commonly added to these drinks — can be problematic for individuals with MTHFR gene mutations, who are unable to convert it effectively in the body.

Real nutrients from food sources, like leafy greens, organ meats, seafood, and pasture-raised eggs, are far more beneficial. They come in their naturally occurring forms, often accompanied by synergistic compounds that enhance absorption — something that can’t be replicated in a lab.

The Marketing Machine Behind “Wellness” Drinks

It’s no accident that Vitamin Water and similar drinks are found in the same aisles as sports drinks and bottled water. The bright packaging, evocative names, and vague health claims create a “health halo” that tricks consumers into thinking they’re making a smart choice.

Unfortunately, food labelling laws allow a lot of wiggle room. Claims like “contains antioxidants” or “boosts focus” don’t need to be backed up with hard science, especially when the quantities of functional ingredients are so small they provide little to no benefit.

Consumers often associate these drinks with fitness and health — aided by strategic placement near gym checkouts or in yoga studios. But these associations are artificially manufactured by branding, not grounded in real nutritional benefit.

Better Alternatives for Real Energy

Instead of relying on bottled gimmicks, there are far better — and cheaper — ways to maintain energy and focus:

  • Stay hydrated: Plain filtered water, herbal teas or infused water with cucumber, lemon or mint provide hydration without added sugar or artificial additives.
  • Eat nutrient-dense meals: A Paleo plate filled with grass-fed meat, wild-caught seafood, colourful vegetables, and healthy fats offers sustained energy and real vitamins.
  • Sleep well: Prioritising deep, uninterrupted sleep is more effective for mental clarity and physical energy than any drink on the shelf.
  • Move regularly: Gentle walking, mobility sessions or short bursts of functional exercise throughout the day keep your blood circulating and help prevent energy dips.
  • Mind your light exposure: Morning sun exposure helps reset your circadian rhythm and improve alertness.

How to Read Drink Labels Like a Pro

If you must buy a bottled beverage, scrutinise the label carefully. Look for hidden sugars and preservatives, and be sceptical of vague health claims. Here's a quick checklist to consider:

  • Are there more than five ingredients?
  • Can you pronounce them all?
  • Is sugar or syrup listed in any form?
  • Are the vitamins synthetic or from real food extracts?
  • Do the functional claims seem too good to be true?

If in doubt, stick with the simplest option: real water. Your body is designed to thrive on it, not on sugar-laced lab concoctions with fancy names.

Don’t Be Fooled by the Label

The next time you see a bottle labelled “Relax” or “Defence,” take a moment to look beyond the marketing and assess what’s really inside. A colourful label and a list of vitamins doesn’t make a product healthy — especially when it's mostly sugar water with a few token nutrients.

True vitality comes from consistently making whole food choices, staying active, and getting enough rest — not from buying into the illusion that health can be bottled and sold. Save your money, skip the synthetics, and opt for real nourishment instead.

What do you think about “vitamin” drinks?  Is your low-energy solution a bottle of “energy”, or your method of concentrating a bottle of “focus”?

What's so bad about soft drinks fizzy coke paleo not healthy-min

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.

What's so bad about soft drinks fizzy coke paleo not healthy-min

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?

Cutting back on fruit fructose natural sugar health paleo diet-min

Cutting Back on Fruit

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I've definitely started to notice there are a lot more Paleo friendly stories in the media recently.  Perhaps the tide is finally turning?

I used to eat a lot of fruit and was always under the impression that you could never have too much.  It’s good for you, right?  Since I've got more and more into Paleo I've drastically cut back my fruit consumption from several pieces a day – down to maybe one or two pieces a week.  Fruit contains a lot of fructose, which means it elevates blood sugar.  I limit my carbohydrate intake in my Paleo diet, so fruit doesn't feature very often.  I've been feeling great since I've been limiting carbohydrates, so I'm definitely on the right track.

When I do have fruit, I make sure I go for something in season.  I also choose a fruit with a good nutritional profile, and a lower fructose content.  Berries are a really good choice as they contain antioxidants and relatively lower sugar than many other fruits.  Now we’re almost coming into summer fresh berries are becoming more and more abundant, so it’s definitely time to enjoy them.  I eat a wide variety of good quality grass-fed organic meat and vegetables, so I am certain I am not missing out any nutrients by omitting regular fruit from my diet.

The Sydney Morning Herald posted an article this weekend on the role of sugar in obesity, in which Dr Taylor talks about how he believes sugar, not fat is behind the rise in obesity.  Dr Taylor is running the Epworth Sweet Study in Melbourne where 100 participants are restricting carbohydrate (and fruit) intake, with positive results.

Hopefully articles like this will become more and more common place.

Have you limited your fruit intake?  Which types of fruit do you value the most?

Cutting Back on Fruit – Fructose, Natural Sugar, and Paleo Diet Health

The Problem with Fructose on a Paleo Diet

One of the most misunderstood aspects of fruit is its fructose content. Many people still associate fruit with automatic health benefits, often overlooking the fact that fructose is metabolised differently to glucose. Unlike glucose, which is used by nearly every cell in your body for energy, fructose is processed primarily in the liver. When you consume it in high quantities – especially on top of a modern diet already rich in sugar – it can contribute to fatty liver, elevated triglycerides, and insulin resistance.

This is particularly relevant for those following a Paleo diet to lose weight, manage blood sugar, or reduce inflammation. If your goal is metabolic healing or body recomposition, minimising fructose is one of the fastest ways to support your body’s natural balance.

When Fruit Becomes a Crutch

Another common issue in the Paleo world is that people often replace conventional desserts or snacks with fruit – especially dried varieties like dates, mango, or banana chips. While these options are certainly better than ultra-processed alternatives, they can still spike blood sugar and feed a reliance on sweet flavours.

Over time, this can prevent you from truly breaking free of sugar cravings. One of the most liberating aspects of eating a nutrient-dense Paleo diet is no longer being ruled by hunger pangs or needing to snack every couple of hours. But if you’re still reaching for a handful of grapes or a fruit smoothie every afternoon, it might be worth asking whether fruit is helping or hindering your progress.

What to Eat Instead of Fruit?

If you’re cutting back on fruit, it doesn’t mean you’re left with nothing sweet or satisfying. There are plenty of Paleo-friendly alternatives that support your health goals:

  • Fermented vegetables: These add tang, crunch, and gut health benefits while helping to shift your palate away from sweet flavours.
  • Coconut products: Unsweetened coconut flakes, coconut cream, and even homemade coconut yogurt can add richness without the sugar hit.
  • Nut butters: A small spoon of almond or macadamia butter can satisfy without the blood sugar spike.
  • Roasted root vegetables: Carrots, parsnips, and pumpkin can taste naturally sweet once roasted, especially when paired with spices like cinnamon or smoked paprika.
  • Herbal teas: Liquorice root, cinnamon, or mint teas can help satisfy sweet cravings naturally while aiding digestion.

Which Fruits Are Best for Paleo (in Moderation)?

If you want to include a small amount of fruit in your diet, the key is choosing seasonal, low-fructose, and nutrient-dense options. Some of the best Paleo-approved fruits include:

  • Berries: Blueberries, raspberries, blackberries and strawberries are low in sugar and high in antioxidants.
  • Avocado: Yes, it’s technically a fruit – and one of the best, thanks to its high healthy fat content and negligible sugar.
  • Lemons and limes: Perfect for flavouring meals or making a refreshing water infusion, with minimal sugar.
  • Green apples: Lower in sugar than red apples and great for recipes or occasional snacking.
  • Olives and tomatoes: Also fruits! These savoury options offer nutrients without feeding sugar cravings.

It's always best to enjoy fruit with a meal, rather than on its own. This slows the absorption of sugars and reduces the likelihood of blood sugar spikes – particularly helpful for those who are insulin resistant or dealing with energy crashes.

How Much Fruit Is Too Much?

There’s no one-size-fits-all answer. Some people thrive with no fruit at all, particularly those using a therapeutic approach to healing autoimmune or metabolic issues. Others, especially athletes or those with higher carb tolerance, can include one to two servings a day with no issues.

As a general rule, if you’re dealing with fat loss plateaus, blood sugar dysregulation, or cravings that don’t seem to quit, reducing fruit – especially tropical varieties like mango, pineapple and banana – can be a powerful lever to pull. Keep a food journal for a week and note how you feel after eating fruit versus meals without it. Your body will give you the best feedback.

What About Dried Fruit and Smoothies?

This is where many people slip up. Dried fruit is extremely concentrated in sugar and easy to overeat. A small handful of dried apricots or medjool dates can contain as much sugar as a chocolate bar. Even though it’s “natural,” it’s still a metabolic stressor when consumed in excess.

Fruit smoothies are another trap. Blending breaks down the fibre and delivers a fast hit of sugar to your bloodstream. Even “green” smoothies can be problematic if they’re based on fruit juice or sweet fruits like banana and mango. A better option would be a vegetable-based green juice or a smoothie made with avocado, coconut milk, leafy greens, and just a few berries.

The Benefits of Going Low-Fructose

Since cutting back on fruit, many people report:

  • More stable energy throughout the day
  • Reduced cravings for sugar and carbs
  • Improved digestion and reduced bloating
  • Better fat loss and body composition
  • Clearer skin and fewer blood sugar crashes

In essence, fruit can be part of a healthy Paleo lifestyle – but only if it supports your unique goals. If it becomes a substitute for real nourishment or keeps your sweet tooth on high alert, it might be time to rethink your intake.

Final Thoughts

Fruit isn’t the enemy – but it’s also not a free-for-all. As with everything on a Paleo diet, the context matters. Your goals, activity level, insulin sensitivity, and health history all play a role in determining how much fruit works for you.

Start where you are. Swap out the daily fruit smoothie for a protein-rich breakfast. Try going a week without fruit and see how you feel. Then reintroduce your favourites and notice the difference.

🍓 What’s your experience with fruit on a Paleo diet? Have you cut back too, or found a balance that works for you? I’d love to hear your thoughts in the comments!