Paleo Diet: What Cheeses Are Allowed?

The Paleolithic diet, commonly known as the caveman diet, is based on the presumed diet of our ancestors during the Paleolithic era, from 2.5 million years ago to 10,000 years ago. This diet includes grass-fed meat, fish, seafood, fruits, vegetables, eggs, nuts, seeds, and healthy oils. Dairy products, such as milk, butter, and cheese, are typically excluded from the paleo diet because they were not consumed during the Paleolithic era. However, some people following a paleo diet choose to include certain types of dairy, such as full-fat, raw, or fermented dairy products, while others substitute non-dairy alternatives. So, can any cheese be considered paleo?

Dairy is not strictly allowed on the paleo diet

The paleo diet is based on the presumed ancient diet of our hunter-gatherer ancestors during the Paleolithic era, which ended around 10,000 years ago with the dawn of agriculture. The diet includes food that is presumed to have been accessible to our ancestors through hunting and gathering, such as meat, fish, fruits, vegetables, and nuts.

Dairy is not a part of the paleo diet because it was not consumed during the Paleolithic era. Dairy is considered a Neolithic food, and the argument against its consumption is that humans have not had enough evolutionary experience to adapt to it. Dairy is also believed to be linked to various health issues. However, some people on the paleo diet do consume dairy, especially if it is grass-fed, as it is believed to have more omega-3s. Fermented dairy products like kefir are also considered acceptable by some paleo eaters because they have a lower content of lactose and casein, the two concerns people on the paleo diet have with dairy.

Dairy and the Paleo Diet

The paleo diet is based on the idea that our bodies are adapted to metabolise hunter-gatherer foods but are ill-equipped to handle processed foods. Dairy is not considered a hunter-gatherer food, and our Paleolithic ancestors did not milk cows or other animals. Additionally, dairy is believed to be linked to various health issues, such as:

• Insulin resistance and metabolic syndrome: Dairy has been found to cause large increases in blood insulin levels, which is a fundamental defect underlying metabolic syndrome.
• Acne: Dairy is believed to cause acne due to its effect on blood insulin levels and subsequent hormonal cascade.
• Allergies and autoimmune diseases: Dairy is one of the most common food allergies, and early exposure to dairy is linked to the development of allergies later in life. Dairy is also linked to autoimmune diseases such as Type 1 diabetes, where the body's immune system attacks the insulin-producing cells in the pancreas.
• Heart disease: Studies have shown a link between dairy consumption and increased risk of cardiovascular disease and heart attacks.
• Cancer: Dairy consumption is associated with an increased risk of certain types of cancer, such as prostate, breast, and ovarian cancer. This is believed to be due to the presence of certain hormones and bioactive peptides in dairy, such as insulin-like growth factor 1 (IGF-1) and estrogen.
• Bone health: Contrary to popular belief, studies have shown that high calcium intake from dairy does not reduce the risk of hip fractures. In fact, increased calcium intake may actually increase the risk.
• Impaired iron and zinc absorption: Dairy interferes with the absorption of iron and zinc, which are crucial minerals for our health.

The Case for Dairy in the Paleo Diet

Despite the arguments against dairy, some people on the paleo diet do choose to include it in their diet. Here are some reasons why:

• Grass-fed dairy: Some people argue that grass-fed dairy is acceptable because it is believed to have more omega-3s compared to grain-fed cows.
• Fermented dairy: Fermented dairy products like kefir are considered acceptable by some paleo eaters because they have lower levels of lactose and casein, which are the main concerns with dairy on the paleo diet.
• Individual tolerance: Some people may not experience any negative effects from consuming dairy and may choose to include it in their diet.
• Nutritional benefits: Dairy is a good source of nutrients, saturated fats, beneficial bacteria, essential fatty acids, proteins, and carbs. It is especially beneficial for those trying to gain weight and who do not have autoimmune, acne, or insulin sensitivity issues.

Some people on the paleo diet eat cheese

The paleo diet is based on the diets of our ancestors in the Paleolithic era, which lasted from 2.5 million years ago to 10,000 years ago. During this period, humanity fed itself primarily through hunting and gathering, and so the paleo diet consists mostly of vegetables, fruits, wild-caught meats, and nuts and seeds.

The paleo diet is meant to mimic what our hunter-gatherer ancestors ate, and so it is generally understood that dairy is not included in the paleo diet. However, some people on the paleo diet do eat cheese.

The reason for excluding dairy is that it was not consumed in the Palaeolithic Era, other than human milk in infancy. It was not practical to milk wild game. However, some people on the paleo diet choose to eat cheese and other dairy products, especially if they are grass-fed, as there is evidence that cows allowed to forage on grass produce milk with more omega-3s compared to grain-fed cows.

Fermented dairy products like kefir are also OK for some paleo eaters because they have a lower content of lactose and casein, which are the two concerns people on the paleo diet have with dairy. If you are following a strict paleo diet, however, you should avoid all dairy products, including milk, butter, yogurt, sour cream, and cheese.

Some people on the paleo diet substitute non-dairy milk products made with coconut milk, almond milk, and cashew milk for dairy.

Grass-fed and raw milk cheeses are preferred

The Paleo diet is based on the diets of our ancestors in the Paleolithic era, which lasted from around 2.5 million years ago to 10,000 years ago. During this period, humanity fed itself primarily through hunting and gathering, and so their diets consisted mostly of vegetables, fruits, wild-caught meats, and nuts and seeds.

The diet advocates cutting out grains, dairy, and legumes, which has caused controversy among nutrition experts. Dairy is a grey area. Technically, it is not Paleo, but some people on the diet choose to include it. If you are following a strict paleo diet, you should avoid all dairy products, including milk, butter, yogurt, sour cream, and cheese.

However, some people on the paleo diet say dairy is OK, especially if it is grass-fed. There is evidence that cows allowed to forage on grass produce milk with more omega-3s compared to grain-fed cows. Grass-fed, pasture-raised, and organic cows will produce milk of a much higher quality. In addition to heart-healthy saturated fats, it is high in vitamin K2, omega-3 fatty acids, CLA (conjugated linoleic acid), a powerful antioxidant, and anti-cancer linoleic acid.

If you decide to consume dairy, it is recommended to aim for organic, pasture-raised, grass-fed, full-fat, and fermented (yogurt, kefir, cheese). If you want to go even further, try to find raw dairy direct from the farmer, which will retain all the original properties of the milk.

Some people on the paleo diet substitute non-dairy milk products made with coconut milk, almond milk, and cashew milk.

Lactose intolerance is common

The Paleolithic diet is based on the diets of our ancestors in the Paleolithic era, which lasted from around 2.5 million years ago to 10,000 years ago. During this period, humanity fed itself primarily through hunting and gathering, and so diets consisted mostly of vegetables, fruits, wild-caught meats, and nuts and seeds.

Paleo diets do not include anything processed, including bread, pasta, or dairy. However, some versions of the paleo diet allow for full-fat dairy products like butter and cheese.

Lactose intolerance is a condition in which a person has digestive symptoms such as bloating, diarrhea, and gas after consuming foods or drinks that contain lactose. Lactose is a sugar that is naturally found in milk and milk products, like cheese or ice cream. Lactose intolerance occurs when the small intestine doesn't produce enough of an enzyme called lactase to digest milk sugar (lactose).

Lactose intolerance is caused by a lack or loss of lactase, which has both genetic and non-genetic causes. Lactase nonpersistence, or the reduced production of lactase after infancy, is the most common cause of lactose intolerance in adulthood. Lactase nonpersistence is most prevalent in people of East Asian descent, with 70-100% of people affected in these communities. It is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

While lactose intolerance is common, most people with this condition can manage it without having to give up all dairy foods. Fermented dairy products like yogurt, kefir, and hard cheeses are easier to digest because the fermentation process breaks down much of the lactose in milk. Additionally, most people with lactose intolerance can include varying amounts of lactose in their diets without experiencing symptoms, as they may still have some lactase activity.

Dairy can cause inflammation

Dairy is one food group that has been accused of increasing inflammation in the body. The main fat found in milk is saturated fat, and diets high in saturated fat can increase inflammation. However, other fatty acids in dairy, like short-chain fatty acids, have been associated with health benefits, and some research has questioned whether all saturated fats can have negative health effects.

For most people, research does not support a consistent link between dairy and inflammation. However, there are exceptions, such as people with a milk allergy or lactose intolerance. Milk allergy occurs when the body's immune system reacts adversely to the proteins in milk and dairy products, activating an inflammatory response that can range from rashes to gastrointestinal issues to anaphylaxis. Lactose intolerance refers to the body's inability to digest lactose, the sugar found naturally in milk, leading to physical discomfort, bloating, and gastrointestinal distress after consuming dairy. While not directly caused by inflammation, lactose intolerance can lead to inflammation when symptoms are present.

Some studies have found conflicting evidence regarding the link between dairy and inflammation. A study published in The Journal of Nutrition in 2015 found that consuming dairy increased low-grade inflammation in a small sample of German adults. On the other hand, a 2017 review of 52 clinical studies concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk. Additionally, a study of more than 40,000 people with osteoarthritis found that those who consumed more dairy products were more likely to need hip replacement surgery, while several other studies have found that drinking milk and eating yogurt can lower the risk of gout.

Dairy products contain important nutrients like protein, calcium, riboflavin, magnesium, vitamin A, vitamin D, vitamin B12, and conjugated linoleic acid. Fermented dairy products like yogurt and kefir can contain probiotics, which contribute to a healthy gut microbiota. However, dairy is not considered a paleo food because it was not consumed during the Palaeolithic Era, except for human milk in infancy. Some versions of the paleo diet allow for full-fat dairy products like butter and cheese, but most strict paleo plans exclude all dairy.

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