Unlike the keto diet, the paleo diet is a little more restrictive when it comes to what kinds of fats and oils you can include on the diet. Avoiding processed, genetically modified (GMO), and polyunsaturated vegetable oils is a key principle of the paleo diet, which includes A LOT of the more common cooking oils out there.
This dietary plan does not allow legumes such as peanuts, beans, and lentils, which means peanut-based oils are also out. Most dairy items are not permitted, so no more butter, though sometimes ghee can be included as it has no milk solids left. It depends on how paleo-pure you want to go!
Trans fats, commonly found in margarine and labelled as hydrogenated oils, should also be steered clear of. Let’s look more into why!
What is the Paleo Diet?
The paleo diet is an eating plan inspired by what humans would have consumed during the Paleolithic Era, around 2.5 million to 10,000 years ago. It focuses on fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. These are the types of foods that our ancestors would have obtained through hunting and gathering. In contrast, the diet excludes foods that became more prevalent when small-scale farming emerged around 10,000 years ago, such as grains, legumes, and dairy products.
The theory behind it is that our digestive systems have not adapted properly to the dietary changes that arose from industrial agriculture. It is believed that this mismatch contributes to chronic health issues and inflammation. Following a paleo diet aims to align food with what bodies were originally designed to eat.
Fats and Oils That Are Banned on the Paleo Diet
- Canola oil/rapeseed oil.
- Corn oil
- Peanut oil
- Vegetable oil
- Sunflower oil
- Safflower oil
- Soybean oil
- Margarine
- Butter
- Cottonseed oil
- Coconut oil, Refined
- Grapeseed oil
- Olive oil, Refined
- Olive pomace oil
- Most Shortening
Why Are So Many Oils Banned on the Paleo Diet?
During the Paleolithic era, refining and extraction methods used in modern times were nonexistent. As a result, Paleolithic humans did not have access to the refined oils and fats produced through these processes. So, anything refined is a no-go for paleo.
The other reason for banning certain oils, even if they are not refined, is that Paleolithic humans did not have access to specific crops we use today. Consequently, oils and fats derived from these crops should also be restricted. For example, grains, legumes, and dairy products were not available to Paleolithic humans, so the diet also prohibits oils and fats derived from these sources.
What Fats and Oils Are Allowed on the Paleo Diet?
Thankfully, the list of oils and fats paleo dieters can have is quite long! Just ensure that the oil is not refined and is sourced from whole food that is allowed on the paleo diet. Some paleo-friendly oils include:
- Oils from fruits and nuts, such as olive oil or walnut oil
- Olive oil (EVOO, unrefined, virgin)
- Avocado oil
- Coconut oil
- Sesame oil
- Macadamia oil
- Walnut oil
- Almond oil
- Apricot kernel oil
- Beef tallow
- Cashew oil
- Chicken fat (schmaltz)
- Duck fat
- Flaxseed oil
- Hazelnut oil
- Hemp oil/hemp seed oil
- Lard (Pork fat)
- Palm kernel oil
- Palm oil/Red palm oil
- Pecan oil
- Pistachio oil
- Pumpkin seed oil
- Palm Shortening
- Wheat germ oil
FAQs
Yes, you can eat fat on the paleo diet. Healthy fats, such as those from fruits and nuts, are encouraged for a more in-line diet with Paleolithic practices. Examples of these fats and oils include olive oil, avocado oil, coconut oil, sesame oil, macadamia oil, walnut oil and almond oil. Animal fats such as beef tallow, lard, and duck fat are also allowed.
No, the paleo diet is generally anti-inflammatory. It is based on whole, unprocessed foods that are low in sugar and rich in healthy fats. Including healthy fats in the paleo diet helps balance fatty acid ratios in your body and can reduce overall inflammation. Following a paleo diet should result in an anti-inflammatory state when done right.
The paleo diet and the ketogenic diet are both popular diets. The primary difference between them is the macronutrient composition, with the paleo diet favoring a higher intake of healthy fats and proteins. In comparison, the keto diet emphasizes a higher dietary fat intake.
The paleo diet’s health benefits come from its focus on whole, unprocessed foods that are free of inflammatory ingredients. Cutting out processed foods and added sugars can reduce your risk for chronic diseases like diabetes and improve your overall health.
Many people lose weight on the paleo diet, as it eliminates unhealthy processed foods and encourages a balanced intake of healthy fats, proteins, and carbohydrates. However, weight loss is not guaranteed since everyone has different needs when it comes to nutrition.
Baking for a paleo diet means avoiding many of the traditional ingredients that are commonly used, like wheat flour, sugar, dairy products, and processed vegetable oils. Instead, opt for gluten-free flours like almond flour or coconut flour, natural sweeteners like honey or maple syrup, coconut oil, and nut milks for dairy substitutes.
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