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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FAQs
Can you eat beans and legumes on the Paleo diet?
Yes, most legumes are allowed on the Paleo diet, including lentils, peas, beans and peanuts. But legumes are restricted entirely during the 30 days of a Whole30 program.
Is fruit allowed on the Whole30 diet?
Fruit is permitted on Whole30, but should be limited to 1-2 servings per day. Bananas and dried fruits are discouraged due to higher sugar content. No fruit smoothies or juices are allowed during the 30 days.
What kind of nuts can you eat on Whole30 or Paleo?
Tree nuts like almonds, cashews, walnuts and nut butters made from these are unlimited on Whole30 and Paleo plans. Peanuts are avoided on Whole30 since they are a legume, but permitted on Paleo.
Can you have dairy on a Paleo diet?
Minimal dairy is allowed on Paleo, mainly ghee or aged hard cheeses. But all dairy including milk, yogurt, soft cheese, cream is eliminated on the Whole30 program.
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.
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