Contents
Preface
Part One: The Paleo Way
Chapter 1: Paleo 2.0
Jack LaLanne’s Story
Recent Paleo Research
Chapter 2: The Truth about Saturated Fat
Saturated Fat, Blood Cholesterol Levels, and Heart Disease
Saturated Fats Defined
Putting It All Together
Saturated Fats in Hunter-Gatherer Diets
Good and Bad Saturated Fats
Chapter 3: Your Own Paleo Diet
Meal Timing the Paleo Way
Caloric Restriction, Longevity, and Health
Intermittent Fasting
Hunter-Gatherer Patterns
Fruit Guidelines
Domesticated versus Wild Produce
Organic versus Conventional Produce
Waxed Foods
Artificial Sweeteners
Cooking Advice for Contemporary Stone Agers
Part Two: Paleo Pitfalls
Chapter 4: Vegetarianism Can Be Hazardous to Your Health
The Evolutionary Evidence
The Experimental Evidence
Vegetarian Diets and Nutritional Deficiencies
Chapter 5: Just Say No to the Milk Mustache
The Dairy Advertising Hype
Evolutionary Clues
Dairy: A Nutritional Lightweight
Milk, Ulcers, and Heart Disease
Dairy and Heart Disease: Contemporary Studies
Milk, Insulin Resistance, and the Metabolic Syndrome
Milk and Acne
Milk Is Filtered Cow’s Blood
Unsafe Milk Hormones
Food Allergies and Colic
Asthma and Excessive Mucus Production
Parkinson’s Disease
Milk and Cataracts
Milk Impairs Iron and Zinc Absorption
Milk, Dairy, and Bone Health
Chapter 6: Grains Are Antinutritious
Phytate: One Antinutrient in Grains
Whole Grains and Bone Health
Whole Grains Impair Vitamin D Metabolism
Whole Grains and Celiac Disease
Pseudo Grains
Antinutrients in Seeds
Chapter 7: The Trouble with Beans
The Toxicity of Uncooked Beans
The Nutrient Content of Beans and Legumes
The Purpose of Antinutrients
Lectins
Saponins
Phytate
Polyphenols: Tannins and Isoflavones
Protease Inhibitors
Raffinose Oligosaccharides
Cyanogenetic Glycosides
Favism Glycosides
Peanuts and Heart Disease
Chapter 8: Potatoes Should Stay below Ground
Root and Tuber Vegetables
Potato Antinutrients
Saponins
Chapter 9: The Food–Autoimmune Disease Connection
Autoimmune Diseases: Medical Science’s Black Box
Grains and Leaky Gut
Other Leaky Gut Dietary Triggers
Lectin-Containing Foods
Saponins and Leaky Gut
Nightshades and Autoimmune Disease
Part Three: Maximum Paleo Living
Chapter 10: The Paleo Answer 7-Day Diet Plan
The 7-Day Plan
Chapter 11: Paleo Supplements and Sunshine
Folic Acid Supplementation and Fortification
Antioxidant Supplements Do More Harm than Good
Sunshine
Vitamin D Supplementation
Fish Oil Supplementation
Chapter 12: Paleo Water
The Problems with Tap Water
The Problem with Plastic Bottled Water
The Problem with Plastics
Water for the Paleo Diet
The Bottom Line for In-Home Water-Purification Systems
Drinking Water Storage
Part Four: The Paleo Answer for Everyone
Chapter 13: The Paleo Diet for Women
Protein and Pregnancy
Paleo Diets and Gestational Diabetes Mellitus
The Paleo Diet, Omega 3 Fatty Acids, and Pregnancy
The Paleo Diet and Polycystic Ovary Syndrome
The Paleo Diet and Breast and Other Cancers
The Paleo Diet and Osteoporosis
Chapter 14: The Paleo Diet for Children
Paleo Diets during Infancy
Paleo Diets during Childhood
The Obesity Epidemic
Paleo Diets during the Teenage Years
Acknowledgments
References
Index