Are Tomatoes Paleo? Benefits & Tips for Eating Tomatoes on a Caveman Diet

Examining Whether Tomatoes Are Considered Paleo

The paleo diet, also known as the paleolithic or caveman diet, is a nutritional approach based on eating foods thought to have been available to early humans during the Paleolithic era. This primarily includes meat, fish, vegetables, fruits, nuts and seeds while eliminating processed foods, sugar, dairy, legumes and grains.

With its focus on simple, whole foods, the paleo diet has seen a surge in popularity in recent years. However, due to some discrepancies over which foods should be classified as paleo-approved, many people wonder whether nightshade vegetables like tomatoes are permitted on the diet.

Read on to learn more about the paleo diet, understand why tomatoes cause confusion, and get the final verdict on whether tomatoes make the cut as paleo-friendly foods.

Overview of the Paleo Diet

The paleo diet is centered around the idea that modern humans have evolved little since the Paleolithic era spanning approximately 2.6 million to 10,000 years ago. Therefore, our bodies are best suited to eat the hunter-gatherer style diets of our early ancestors.

This diet eliminates foods that would have been unavailable before the agricultural and industrial revolutions, including:

• Grains like wheat, barley, rice, oats
• Legumes like beans, peanuts, peas, lentils
• Dairy products
• Refined sugars and salts
• Processed oils

Instead, the paleo diet emphasizes natural, minimally processed foods like:

• Meats
• Fish and seafood
• Eggs
• Vegetables
• Fruits
• Nuts and seeds
• Healthy oils like olive, coconut and avocado

Why the Confusion Over Tomatoes?

When most people think vegetables, tomatoes quickly come to mind as a standard example. So are tomatoes paleo? Surprisingly, there is debate.

The controversy stems from the fact that tomatoes are botanically classified as fruits. Some strict interpretations of paleo exclude all fruits except berries and citrus due to their natural sugar content. Yet tomatoes are generally used as vegetables in cooking.

Additionally, tomatoes belong to the nightshade family of plants, along with potatoes, eggplants and peppers. Some followers of autoimmune protocols that stem from paleo eliminate nightshades due to digestion issues.

For these reasons, while most paleo followers include tomatoes, some individuals or paleo variations prohibit them. But whats the official consensus?

Are Tomatoes Paleo? The Final Verdict

The majority of mainstream paleo diet guides deem tomatoes perfectly paleo-friendly for multiple reasons:

• Low sugar content - Tomatoes have only about 3-4 grams of natural sugars per cup, qualifying as low glycemic.
• Minimal fructose - The small amount of sugar tomatoes contain is primarily glucose, not fructose.
• Low calorie - With around 25 calories per tomato, they are a diet-friendly choice.
• High nutrient density - Tomatoes provide ample vitamins, minerals and antioxidants.

Additionally, many make the case that tomatoes were available in ancestral diets, growing wild in regions like South America. There is little evidence that paleolithic humans selectively avoided plants in the nightshade family. Autoimmune adaptations that eliminate nightshades are considered separate from conventional paleo.

For these reasons, the vast majority of paleo resources affirm tomatoes as an approved ingredient. But some individuals may still wish to avoid them if they have underlying conditions that call for stricter limitations.

Benefits of Tomatoes on a Paleo Diet

Given their stellar nutrient profile and adaptability, tomatoes offer many benefits for those following a paleo eating pattern:

1. Rich Source of Lycopene

Lycopene is the antioxidant responsible for giving tomatoes their vibrant red color. It has been linked to lower risks of cancer, heart disease, osteoporosis and diabetes.

2. Packed with Vitamin C

Tomatoes provide over 20 mg of immune-boosting vitamin C per medium fruit, making them an excellent source.

3. Provide Potassium

With close to 300 mg of potassium per tomato, adding them to your paleo diet helps promote heart health and reduce muscle cramps.

4. Contain Vitamin K

Necessary for proper blood clotting, one tomato can knock out over 10% of your daily vitamin K needs.

5. Full of Antioxidants

In addition to lycopene, tomatoes contain key antioxidants like beta carotene, lutein and zeaxanthin that fight free radical damage.

6. Versatile Ingredient

Tomatoes complement savory dishes like omelets, salads and veggie sides as well as smoothies, salsas and sauces for endless paleo recipe options.

7. Low in Calories

With under 30 calories each, tomatoes promote weight maintenance without expanding the waistline.

8. Help Hydrate

Their high water content helps tomatoes keep you hydrated and feeling satiated.

Tips for Using Tomatoes on a Paleo Diet

Here are some suggestions for enjoying tomatoes as part of a paleo eating pattern:

Ways to Eat Tomatoes

• Slice them up to add color and pop of flavor to salads
• Top your grass-fed burgers with thick tomato slices
• Roast cherry or grape tomatoes for a sweet snack or savory side
• Blend into fresh salsas paired with vegetables
• Add diced or crushed tomatoes to soups, stews and chili

How to Select Tomatoes

• Choose firm, unbruised tomatoes free of soft spots
• Buy organic or heirloom when possible to reduce pesticide exposure
• For maximum nutrition, select deeply pigmented red tomatoes

How to Store Tomatoes

• Keep whole tomatoes at room temperature out of direct sun
• Refrigerate sliced tomatoes in an airtight container for longer life
• Place excess bounty from gardens in freezer bags for winter use

With their well-rounded nutrition and role in ancestral diets, tomatoes are considered a paleo-approved food by most accounts. Enjoy them abundantly and creatively in your caveman cuisine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.