Paleo vs Whole30 Diets: How Food Rules Compare and Contrast

What is the Paleo Diet and How Does it Compare to Whole30?

The Paleo and Whole30 diets are two of the most popular modern eating patterns that focus on less processed, more nutrient-dense whole foods. But what are the key rules of each, and what do they have in common?

Paleo Diet Overview

The core concept of the Paleo or Paleolithic diet is to eat in the style of early hunter-gatherer ancestors by choosing foods thought to be available before modern agriculture developed such as:

• Lean meat
• Fish
• Eggs
• Vegetables
• Fruits
• Nuts and seeds
• Healthy fats

Meanwhile foods that became widespread after industrial farming emerges like grains, dairy, legumes, processed foods, sugar and salt are avoided.

Whole30 Diet Overview

The Whole30 program aims to reset your health, habits and relationship with food through avoiding certain food groups for a full 30 days. These include:

• Added sugars
• Alcohol
• Grains
• Legumes and beans
• Dairy
• Carrageenan, MSG or sulfites
• Baked goods and treats
• Junk foods

What you CAN eat on Whole30 are meats, seafood, eggs, vegetables, some fats and fruit (just not shakes, smoothies). The restrictions are meant to eliminate cravings, reduce inflammation, improve gut health and energize your body.

How Paleo and Whole30 Diets Compare

Despite some key differences, the Paleo and Whole30 approaches share similarities in focusing on produce, lean proteins and healthy fats over processed foods:

Differing Timeframes

Whole30 is designed as 30-day reset program after which some excluded foods can be added back in. The Paleo diet is intended as a lifelong eating pattern.

Fruit and Sweetener Allowances

Paleo simply recommends reducing sugar intake including natural sweeteners like raw honey or maple syrup. Whole30 eliminates all added sugars and sweeteners, and even restricts banana or dried fruit intake.

Stance on Grains and Legumes

All grains like wheat, quinoa, rice and products with gluten are excluded from Paleo. But legumes are permitted in moderation if well-tolerated. Whole30 omits both grains and legumes completely for its 30 days.

Lean Proteins

Both diets encourage meat, poultry, eggs and fish. Whole30 focuses solely on lean cuts while Paleo simply advises choosing pasture-raised, sustainably farmed sources.

Healthy Fats Allowed

Paleo and Whole30 highlight anti-inflammatory fats like olive oil, ghee, nuts/seeds and their butters, avocado and coconut oil or milk. Whole30 does restrict canola, soybean and corn oils.

Non-Paleo or Whole30-Friendly Foods

Anything processed or artificial is excluded from the Paleo diet and Whole30 program including junk food, fast food, candies, chips, cakes, soft drinks, vegetable oils and imitation dairy/meats.

Detailed Paleo and Whole30 Diet Food Lists

Now lets get into specifics on the types of foods permitted and prohibited on the Paleo diet versus Whole30 program:

Protein Foods

Allowed Proteins: Unprocessed beef, pork, lamb, goat; poultry; eggs; wild-caught fish; shellfish

Prohibited Proteins: Processed lunch meats or bacon with added sugar or nitrates; soy proteins like edamame or tofu; all protein powders; deli meats; imitation crab/lobster meat; breaded and fried proteins

Vegetables

Allowed Non-Starchy Vegetables: Greens like spinach, kale, lettuces; cruciferous kinds broccoli, Brussels sprouts, cabbage, bok choy, cauliflower; mushrooms, peppers, carrots, onions, garlic, tomatoes, avocado

Allowed Starchy Vegetables and Tubers: Winter squash pumpkin, butternut, acorn; root vegetables like potatoes, sweet potatoes, turnips, yucca, parsnips; beets; plantains

Prohibited Vegetables: Breaded and fried veggies; dehydrated veggie chips

Fruit

Allowed Fruit: Berries, citrus fruits, pomegranate, kiwis, papaya, pineapple, peaches, plums, apricots, cherries, apples

Prohibited Fruit: Dried fruits on Whole30; juice and smoothies during Whole30; overconsumption of bananas or fruits high on glycemic index

Nuts, Nut Butters and Seeds

Allowed Nuts: Tree nuts like almonds, walnuts, cashews, pistachios, pine nuts, pecans, hazelnuts, macadamia nuts, Brazil nuts

Allowed Nut Butters: Almond butter, cashew butter, macadamia nut butter

Allowed Seeds: Pumpkin, sunflower, chia, flaxseed, hemp

Prohibited: Peanuts and peanut butter (a legume); nut/seed butters with added sugars or oils

Dairy and Dairy Substitutes

Allowed: None on Whole30; some ghee or aged/hard cheeses sparingly on Paleo

Prohibited: All milk (cow, almond, coconut, etc), yogurt, soft/fresh cheeses, cream, sour cream, whipped cream, ice cream

Grains

Allowed: None on Paleo or Whole30 diets

Prohibited: All breads, pastas, cereal, tortillas, breakfast grains, bakery goods, baked treats, pizza crusts, rice, wheat, oats, rye, spelt, amaranth, buckwheat, bulgur, millet, popcorn, quinoa, sorghum

Beans and Legumes

Allowed: Legumes like lentils, black beans and chickpeas in moderation on Paleo diet

Prohibited: All beans/legumes eliminated on Whole30 including lentils, peas, peanuts

Oils and Cooking Fats

Allowed Oils: Avocado oil, coconut oil, olive oil, ghee, nut oils, animal fats from sustainably raised meats

Prohibited: Vegetable, corn, soybean, canola, sunflower or safflower oils; trans fats like margarine or shortening; imitation butter spreads

Beverages

Allowed: Water, unsweetened tea, black coffee, bone broth, coconut water, fresh vegetable juices, sparkling water

Prohibited: Soda, sweet tea, sports/energy drinks, milk, juice, diet beverages with artificial sweeteners, alcoholic beverages

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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.