Does the Paleo Diet Eliminate Healthy Foods Like Brown Rice?

A well-planned Paleo diet may have health benefits, including lower triglyceride, cholesterol and blood pressure levels and improved blood glucose control, according to a study published in "Cardiovascular Diabetology" in July 2009. Some of the Paleo diet recommendations, such as increasing your fruit and vegetable consumption and limiting sugar and salt consumption, are similar to the recommendations of the 2010 Dietary Guidelines for Americans. However, the Paleo diet also calls for the elimination of many healthy foods, including legumes, low-fat dairy products and whole grains.

Grains

• Whole grains, like brown rice, whole wheat, rolled oats and popcorn, provide essential fiber, vitamins, minerals and phytochemicals, or beneficial plant chemicals, which all contribute to positive health effects, according to a May 2011 article published in "The Journal of Nutrition." Potential benefits include decreased risks for heart disease, cancer and Type 2 diabetes as well as improved digestive health and an easier time managing your body weight. Refined grains, however, are lower in fiber and nutrients. Thus, they are not as healthful as whole grains.

Beans and Other Legumes

• Beans are an inexpensive protein source. They're cholesterol free, low in fat and high in fiber, folate, potassium, magnesium and iron. Consuming beans regularly may help you lower your risk for cancer, Type 2 diabetes and heart disease, according to North Dakota State University Extension, and people who eat beans often tend to weigh less than those who don't consume beans.

Dairy

• While dairy products can be high in saturated fat, low-fat dairy products can be nutritious sources of calcium, potassium, phosphorus and vitamin D. Consuming low-fat dairy products may lower your risk for osteoporosis, high blood pressure, heart disease and Type 2 diabetes, according to the United States Department of Agriculture. Soy-based alternatives to dairy products are also off-limits on the Paleo diet, but nut-based dairy alternatives like almond milk or cashew cream are allowed, although you may have to make them yourself since commercial versions often contain additives or preservatives.

Keeping Your Paleo Diet Healthy

• On the Paleo diet, you'll get your fiber from fruits, vegetables, nuts and seeds instead of whole grains. Other nutrients provided by grains include folate, niacin, thiamine, riboflavin, selenium, iron and magnesium, which you can get on the Paleo diet by eating a variety of vegetables, nuts, meat, poultry and seafood. You'll get protein from nuts, seeds, eggs, meat, poultry and seafood. Choose the leanest options when you select meat or poultry to limit your saturated fat intake. Since you won't be consuming dairy products, you'll need to fit non-dairy sources of calcium into your diet.