The Ultimate Difference Between Ancestral And Modern Diets

Have you ever wondered why, despite all the diet fads and nutritional advice, obesity levels continue to increase? Maybe the answer lies in our distant past. As you navigate the confusing maze of contemporary nutrition, the moment has arrived to take a step back and contrast the radical differences between our ancient diet and the food we consume today.

Picture this: Your great-great-grandparents wouldn’t recognize half of the items in your grocery cart. The highly processed foods, artificial preservatives, and added sugars that pack our shelves didn’t exist in their day. This sweeping change in our diet is the perfect start for many illnesses, ranging from chronic disease to digestive issues.

Are you ready to tap into the strength of your ancestral roots? Let’s begin!

The Ultimate Difference Between Ancestral And Modern Diets

Understanding Ancestral Diets
Modern Diet Characteristics
The Problem With Modern Diets
Why Ancestral Diets are Superior
The Impact of Grains on Our Diet
Scientific Evidence Supporting the Palaeolithic Diet
Adapting Ancestral Principles to Modern Life
References

Understanding Ancestral Diets

Key Components of Prehistoric Nutrition

Prehistoric diets were very different from ours. Here are the key components that made up the prehistoric diet:

Whole foods in their raw form
High protein levels from low fat proteins
Abundant fruits and vegetables
Healthy fats from nuts and seeds as well as animal sources
No artificial ingredients or added sugars

Hunting and Gathering Lifestyle Impact

Physical activity was a part of food hunting because human beings had to hunt, fish, or dig to access their nutrients. What they ate depended largely on where the animals lived and where and when crops would grow, and therefore, diversity in what they ate would depend on these issues.

A lot harder than just going to your local supermarket to buy a microwave meal, right?

Due to the unpredictability of the foods, alternating periods of fasting were quite common since people would often fast until they could get their next meal.

In addition, sharing meals was also crucial in maintaining social relationships, strengthening community ties, and ensuring cooperation among groups. Sharing is caring people.

Seasonal Food Diets

Your ancestors changed their diets with the seasons:

Spring: Fresh vegetables and lean proteins
Summer: Fruits and vegetables are abundant
Fall: Nuts, seeds, and fatty meats to store for winter
Winter: Storable foods and little fresh food

Wild Food Nutrient Density

The wild foods our ancestors consumed were highly nutrient-dense, having much greater amounts of vitamins and minerals compared to the foods that are cultivated and consumed today.

Their diet was also more favorably balanced for omega-3 to omega-6 fatty acids, which aided brain function and reduced inflammation.

Wild animals and plants also contained more antioxidants and phytonutrients, and these helped prevent disease and optimize health.

Let’s discuss the character of our modern diet now and determine how it differs from our acnestrals’ eating habits.

Modern Diet Characteristics

Processed Food Prevalence

In today’s world, you’re likely surrounded by an abundance of processed foods. These convenient, packaged items dominate supermarket shelves and fast-food menus. Unlike the whole foods your ancestors consumed, processed foods often contain artificial additives, preservatives, and excessive amounts of salt, sugar, and unhealthy fats.

Here’s a comparison of processed vs. whole foods:

Increased Sugar and Refined Carbohydrate Consumption

Your modern-day diet contains far more sugar and refined carbohydrates than the diets of your ancestors, and it is resulting in rising health issues like obesity, diabetes, and heart disease. Compared to the whole, unprocessed foods that ancient humans ate, the modern diet is complete with hidden sugars and refined foods that send blood sugar to the moon and create insulin resistance.

Added sugar is prevalent in sodas, sweetened drinks, processed cereals, snacks, condiments, sauces, and desserts. These foods contribute to excess sugar intake, cravings, and metabolic issues. Reducing sugar intake and focusing on whole nutrient-dense foods is the way to better health.

Reliance on Industrial Agriculture

Industrial agricultural methods have transformed food production, increasing bountifulness but concurrently unleashing grave disadvantages. Fruit and vegetable nutritional qualities have suffered due to soil degradation and selective yield breeding, leading to a lower quality of nutrient composition.

Additionally, extensive use of toxic pesticides and herbicides is risky for human health as well as to the environment¹.

Acute pesticide poisoning is a widespread global issue, especially in developing countries, with an estimated 1 million serious unintentional cases and 25 million agricultural workers affected annually.²

Besides, the activities have led to severe environmental degradation, including soil erosion, water pollution, and loss of biodiversity.

Convenience-Driven Food Choices

With today’s busy urban life, convenience has become the rule of food choice, with people choosing the easy option in exchange for their health. This has led to the rise in fast food consumption, as most people are likely to grab burgers, fries, and other fast, calorie-rich foods because they are handy and easy to obtain.

The ORISCAV-LUX study revealed³ that higher intake of prepared meals is linked with higher energy intake, poor adherence to nutritional guidelines, and higher risk of abdominal obesity. These meals are high in sodium, unhealthy fats, and preservatives, resulting in dietary imbalance. Busy lifestyles making home cooking difficult, most individuals end up eating these convenience foods, further reducing their fresh, nutrient-dense food intake. This is particularly prevalent in people with less time and less education. Source

This has consequently resulted in a higher intake of foods rich in calories but lacking in nutrients, thereby increasing diet-related diseases such as obesity, heart disease, and diabetes.

The Problem With Modern Diets

The Rise of Processed Foods and Its Consequences

The modern diet has seen a dramatic shift towards processed foods, leading to numerous health issues. You might be surprised to learn that processed foods now make up about 60% of the average American’s diet. This shift has far-reaching consequences for your health and well-being.

Impact of Modern Diets on Gut Health

The modern diet, heavy on processed food and light on fiber, can play a negative role on gut health. A lack of dietary fiber starves healthy gut bacteria of the nutrients needed for survival, creating an imbalance of the microbiome⁴.

Furthermore, artificial additives, preservatives, and emulsifiers present in processed foods may interfere with gut bacteria to result in inflammation and impair immune function.

Decline in gut health can also reduce nutrient absorption, leading to deficiencies and increased vulnerability to gastrointestinal disorders such as leaky gut syndrome and irritable bowel syndrome (IBS).

How Sugar and Refined Carbs Disrupt Metabolism

You’ve likely heard of the dangers of excess sugar, but do you know what it does to your metabolism? Refined carbs and added sugars in the modern diet can:

Spike blood sugar
Raise insulin resistance
Result in fat storage and weight gain
Interfere with hunger hormones

These metabolic disruptions have the ability to cause chronic illnesses like type 2 diabetes and obesity⁵.

Why Ancestral Diets are Superior

Whole, Unprocessed Foods: The Foundation of Health

You’ll find that the cornerstone of diets long ago is whole, unprocessed foods. Whole foods are the natural foods with an abundance of nutrients your body requires. Unlike today’s processed foods, whole foods retain their original nutrient levels, giving you:

Vital vitamins and minerals
Fiber for proper digestion
Antioxidants to combat oxidative stress
Healthy fats for brain processes

Grass-Fed, Pasture-Raised, and Free-Range

Choosing grass-fed, pasture-raised, and free-range animal foods has ethical as well as health benefits. Such production practices not only guarantee better animal welfare, but are also beneficial for the nutritional quality of the foods.

Higher Omega-3 Fatty Acids: Grass-fed animal meat and dairy products could contain two to four times the level of omega-3 fatty acids compared to grain-fed animal meat and dairy products. Omega-3s are essential fats that are celebrated for their function in maintaining heart and brain well-being.
Increased Conjugated Linoleic Acid (CLA): Grass-fed animal products are higher in CLA⁶, a beneficial fat that is associated with reduced cancer risk and improved immune response. It has been shown that grass-fed beef contains 2-4 times the Conjugated Linoleic Acid (CLA) compared to grain-fed beef.
Higher Vitamin Levels: Grass-fed animal foods generally have more vitamins A and E. For instance, meat from grass-fed animals has more beta-carotene (a vitamin A precursor) and vitamin E than grain-fed.
Fewer Total Fat: Grass-fed meat is usually leaner with fewer total fats and calories than grain-fed meat. This might be a boon for those that monitor their fat intake.

The Role of Fermented Foods in Gut Health

Including fermented foods in your diet can do a great deal of good for your gut health by introducing good probiotics that aid digestion and overall well-being. Probiotic foods help:

Balance Your Gut Microbiome – Fermented foods introduce live beneficial bacteria to the gut that help maintain a healthy balance of gut flora, which is essential for digestion, mood, and even weight. An imbalanced microbiome has been associated with bloating, inflammation, and poor digestion⁷.
Improve Nutrient Absorption – A healthy gut microbiome supports the body’s nutrient-absorbing capacity, such as vitamins, minerals, and amino acids. Some probiotics even support the creation of essential nutrients, such as B vitamins and vitamin K.
Boost Your Immune System – With nearly 70% of the immune system residing in the gut⁸, a robust and varied gut microbiome allows immune reactions to be more potent, with decreased inflammation and better resistance to illness.

Common fermented foods like yogurt, kefir, kimchi, sauerkraut, miso, and kombucha are wonderful to have as part of a gut-friendly diet.

The Impact of Grains on Our Diet

The Rise of Grain Consumption

The introduction of grains into our diet marked a significant shift from our ancestral eating patterns. This change has had profound effects on human nutrition and health. Let’s examine the timeline of grain consumption:

Nutritional Impact of Grains

Grains are now an absolute in today’s diet, but their nutrient content is vastly different from what our ancestors consumed. Some of the most significant impacts are as follows:

Higher carbohydrate intake
Higher glycemic load
Lower nutrient density
Introduction of anti-nutrients

The Gluten Factor

Gluten is perhaps one of the most controversial aspects of grain consumption. This protein found in wheat, barley, and rye can cause a range of health issues in some people:

Celiac disease
Non-celiac gluten sensitivity
Inflammation
Gastrointestinal distress

Alternatives to Grain-Based Diets

As information circulates about the potential pitfalls of grain consumption, grain-free or grain-limited diets are favored by many. These diets will usually focus on:

More vegetables
Higher protein consumption
Healthy fats in the form of nuts, seeds, and avocado
Complex carbohydrates of root vegetables

Now that you have an idea of what grains contribute to our diet, it is important to research the scientific evidence supporting the Palaeolithic diet as a potential alternative.

Scientific Evidence Supporting the Palaeolithic Diet

Research Studies on Paleo Diet

Recent scientific studies have demonstrated the potential health benefits of the Paleolithic diet. A 2021 meta-analysis study⁹ published in the journal Nutrients examined the effects of the Paleo diet on various indicators of health, including body composition, lipid profile, blood pressure, and carbohydrate metabolism. The findings revealed significant improvements:

Metric	Improvement
Blood Pressure	-3.4 mmHg
Total Cholesterol	-0.8 mmol/L
Insulin Sensitivity	+45%

These results suggest that adopting ancestral eating principles can lead to rapid improvements in cardiovascular health markers.

Long-term Benefits of Paleolithic Nutrition

Research has also indicated long-term benefits of eating a Paleolithic-type diet, including the sustenance of lost weight, as multiple studies have demonstrated its effectiveness in reducing body fat in the long run¹⁰.

The diet’s focus on whole foods and the exclusion of grains can also reduce inflammation, leading to more efficient gut health and digestion.

Also, the protein and fat focus allows for more stable blood sugars, which could be beneficial for those with insulin sensitivity or metabolic problems.

Comparative Studies: Paleo vs. Other Diets

Fresh research continues to support the impact of the Paleolithic diet on many health markers. In a 2019 systematic review and meta-analysis published in Advances in Nutrition, the effect of a Paleolithic diet on cardiovascular disease risk markers was examined¹¹.

The meta-analysis included eight randomized controlled trials and concluded that individuals on a Paleolithic diet showed significant improvement in a variety of areas:

Adapting Ancestral Principles to Modern Life

Whole Food Focus

You can start to apply ancestral principles to your modern life by focusing on whole foods. Whole foods are foods that are minimally processed and have no additives. By focusing on whole foods, you’ll fill your body with nutrients in their most natural, bioavailable form, rather than the processed crap you see nowadays.

Here is a comparison of whole foods versus processed foods:

Reducing Processed Food Intake

Next, gradually reduce consumption of processed food. These will contain added sugars, unhealthy fats, and synthetic additives that our ancestors never exposed themselves to.

To avoided feeling overwhelmed, start by:

Reading food labels carefully. If you see a lot of additives in their products whose names are not familiar to you, you’re probably not in the right place. Focus on as few ingredients as possible, and high-quality protein sources.
Avoiding foods that contain a multitude of ingredients. Get up and cook yourself a healthy meal.
Cooking more meals at home. Cheaper, healthier, better.
Choosing snacks like fruits and vegetables over packaged versions. Underrated, yet super important.

Incorporating More Plant Diversity

Our ancestors ate an enormous variety of plant foods, and this provided them with an enormous variety of nutrients and beneficial compounds. You can diversify your plant consumption by:

Eating a new vegetable or fruit each week. There are over 2.000 fruits around the globe, but the Western diet only contains 10% of them¹².
Learning about other herbs and spices in your foods.
Rotating your greens (kale, spinach, arugula, etc.) for more diversity in your meals.
Having colored foods on each plate (and NO fast food packages)

Mindful Eating Practices

Finally, adopt mindful eating from ancient wisdom. These are practices of being with your food, eating slowly, and listening to your body’s cues of hunger and fullness. Try these practices:

Eat with no distraction (no TV or phone). We know it’s hard, but this is one of the biggest ones nowadays. Most people have to be distracted at every meal they eat.
Chew food thoroughly
Take breaks between bites

The transition from our ancestor’s diets to today’s dining habits has been a roller coaster ride—one loaded with convenience foods, processed chemicals, and poor health outcomes. But now that you know what our ancestors had to survive and thrive on nutrient-dense foods, you now have the capability to take your health back.

By making the simple changes—leaving processed rubbish behind, whole foods on board, and tuning in to what you eat—you can tap into the strength of your ancient heritage.

Don’t panic, you don’t have to turn full-on caveman overnight. Small, daily changes will add up to big results.

So, are you ready to feed your body the way nature designed? Your choice.

References

Pesticides: what are the risks to our health and to the environment? (2023, June 15). European Environment Agency’s Home Page. https://www.eea.europa.eu/en/newsroom/editorial/pesticides-what-are-the-risks ↩︎
Acute pesticide poisoning: a major global health problem. (1990). PubMed. https://pubmed.ncbi.nlm.nih.gov/2238694/ ↩︎
Alkerwi, A., Crichton, G. E., & Hébert, J. R. (2014). Consumption of ready-made meals and increased risk of obesity: findings from the Observation of Cardiovascular Risk Factors in Luxembourg (ORISCAV-LUX) study. British Journal of Nutrition, 113(2), 270–277. https://doi.org/10.1017/s0007114514003468 ↩︎
Cronin, P., Joyce, S. A., O’Toole, P. W., & O’Connor, E. M. (2021). Dietary fibre modulates the gut microbiota. Nutrients, 13(5), 1655. https://doi.org/10.3390/nu13051655 ↩︎
Pillon, N. J., Loos, R. J., Marshall, S. M., & Zierath, J. R. (2021). Metabolic consequences of obesity and type 2 diabetes: Balancing genes and environment for personalized care. Cell, 184(6), 1530–1544. https://doi.org/10.1016/j.cell.2021.02.012 ↩︎
Basak, S., & Duttaroy, A. K. (2020). Conjugated linoleic acid and its beneficial effects in obesity, cardiovascular disease, and cancer. Nutrients, 12(7), 1913. https://doi.org/10.3390/nu12071913 ↩︎
Hrncir, T. (2022). Gut microbiota dysbiosis: Triggers, consequences, diagnostic and therapeutic options. Microorganisms, 10(3), 578. https://doi.org/10.3390/microorganisms10030578 ↩︎
Wiertsema, S. P., Van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886 ↩︎
Frączek, B., Pięta, A., Burda, A., Mazur-Kurach, P., & Tyrała, F. (2021). Paleolithic Diet—Effect on the health status and performance of athletes? Nutrients, 13(3), 1019. https://doi.org/10.3390/nu13031019 ↩︎
Mellberg, C., Sandberg, S., Ryberg, M., Eriksson, M., Brage, S., Larsson, C., Olsson, T., & Lindahl, B. (2014). Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. European Journal of Clinical Nutrition, 68(3), 350–357. https://doi.org/10.1038/ejcn.2013.290 ↩︎
Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. (2019, July). Pubmed. https://pubmed.ncbi.nlm.nih.gov/31041449/ ↩︎
Fruits | Definition, Types & Examples – Lesson | Study.com. (n.d.). study.com. https://study.com/academy/lesson/fruit-definition-types-benefits-examples.html ↩︎