Paleo Substitution List

 

Food / Drink Paleo Substitute Notes
Alcohol (grain or potato) Gin made from juniper berries
Rum made from sugar cane; not ideal, but better than alcohol made from grain (beer, bourbon, vodka, whisky, etc.)
Tequila made from blue agave; not ideal
Wine made from grapes, high in sugar; not ideal.
Bacon Bacon (nitrite & nitrate free, pastured / free-range)
Beef Beef (grass-fed)
Butter Ghee Clarified Butter (organic) technically dairy, however all milk constituents have been removed; lactose and casein free
Chicken Chicken (pastured / free-range, organic poultry)
Chocolate Cacao (organic, raw: powder or butter) technically from a bean (legume), however we use this in our kitchen in moderation
Cornstarch
(as a thickening agent)
Malanga (Cuban name) Also known as “yautia” in Puerto Rico.High in calories (135 per ½ cup).  Natural thickener.  Good source of riboflavin and thiamine, some iron and vitamin C.  Known as “the most hypoallergenic food in the world.”

Note. Use within one day of purchase.  Cook or cut into cubes and freeze.

Yuca Also known as “cassava”, “manioc”, and “tapioca”.Natural thickener.  Starch vegetable; carbohydrate.  Higher in fiber and potassium content than potatoes, but insufficient protein.

Note. Use within one day of purchase.  Cook or cut into cubes and freeze.

Eggs Eggs (free-range) (chicken, duck, goose, quail)
Fish Fish (wild-caught)
Fat (bad) Avocado (fresh)
Avocado Oil not to be cooked with; no heat, e.g. use on salads as a dressing
Coconut (flesh, milk)
Coconut Oil (extra virgin, organic) antifungal, antiviral, and antibacterial properties
Duck Fat
Fish (fatty) (sardines, mackerel, salmon)
Lamb Fat
Lard
Olive Oil (extra virgin) not to be cooked with; no heat, e.g. use on salads as a dressing
Nut Butters (almond, cashew, walnut, pecan, macadamia, hazelnut)
Nut Oils (walnut, macadamia)
Tallow (beef)
Flour Almond Flour / Meal (natural) gluten-free
Coconut Flour (organic, raw) gluten-free, GMO-free, low in carbohydrates, high in fiber and protein
Ice Cream Coconut Ice Cream non-dairy; (See Superfood Ice Cream)
Milk Almond Milk non-dairy
Coconut Milk (organic); fresh or canned non-dairy
Goat’s Milk (raw); fresh or canned technically dairy, however it has the A2 casein (does not cause problems) versus the A1 casein found in most cow’s milk
NOTE: exclude Soy since it is a legume
Mushrooms (canned) Mushrooms (fresh or dried) (button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, etc)
Nuts
(Roasted with preservatives)
Nuts (raw) exclude peanuts since they are legumes
Oil (vegetable) Avocado Oil not to be cooked with; no heat, e.g. use on salads as a dressing
Coconut Oil (extra virgin, organic) antifungal, antiviral, and antibacterial properties
Olive Oil (extra virgin) not to be cooked with; no heat, e.g. use on salads as a dressing
Pork Pork (nitrite & nitrate free, pastured / free-range)
Potatoes Malanga (Cuban name) Also known as “yautia” in Puerto Rico.High in calories (135 per ½ cup).  Natural thickener.  Good source of riboflavin and thiamine, some iron and vitamin C.  Known as “the most hypoallergenic food in the world.”

Note. Use within one day of purchase.  Cook or cut into cubes and freeze.

Sweet Potatoes Regular potatoes are Paleocontroversial.  We personally choose to just substitute.
Yautia (Puerto Rican name) Also known as “Malanga” in Cuba.See notes on Malanga.
Yuca Also known as “cassava”, “manioc”, and “tapioca”.Natural thickener.  Starch vegetable; carbohydrate.  Higher in fiber and potassium content than potatoes, but insufficient protein.

Note. Use within one day of purchase.  Cook or cut into cubes and freeze.

Salt (table) Pink Himalayan Salt
Sea Salt
Seeds
(roasted with preservatives)
Sesame Seeds (raw)
Sunflower Seeds (raw)
Seafood Seafood (wild-caught)
Squash (canned) Summer Squash (fresh) (zucchini, yellow summer squash, yellow crookneck squash, etc)
Winter Squash (fresh) (butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash, etc)
Spices (dried) Spices (fresh) dried spices will do in a pinch (like for example in the winter), but not ideal; fresh is best
Sugar (refined) Coconut Crystals
Honey (raw) avoid “Mesquite honey” and “Clover honey” since mesquite and clover are legumes;NOTE: Warning –> do not feed honey to infants under 1 year old; health hazard
Lucuma (powder)
Stevia
Vegetables
(root & tubers)
(carrots, beets, rutabagas, turnips, radishes, yams, ginger, sweet potatoes, etc.)
Vinegar Apple Cider Vinegar  (unfiltered) probiotic

See also: Organic – To be or Not to Be?

Last updated 11/13/2013

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using these products. This is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Alexis and her community. Alexis encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

4 responses »

  1. […] Clearing Energy Work Regain calm & clarity Skip to content HomeAboutContactFAQNutritionRecipes: Major IngredientPaleo Substitution List […]

  2. […] Clearing Energy Work Regain calm & clarity Skip to content HomeAboutContactContact UsJoin Our Mailing ListPost a TestimonialFAQNutritionNutrition & PaleoRecipes: Major IngredientPaleo Substitution List […]

  3. […] Clearing Energy Work Regain calm & clarity Skip to content HomeAboutContactContact UsJoin Our Mailing ListPost a TestimonialWhat’s on your Mind?Refer a FriendFAQNutritionNutrition & PaleoRecipes: Major IngredientPaleo Substitution List […]

  4. […] Sources here, here, here and here. […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s