Paleo vs. Low Carb: Main Differences and Similarities

With so many diet trends these days, you’ll often hear about “paleo” and “low carb.” Sometimes people use them as if they mean the same thing, but they actually have important differences. Both diets lower how many carbs you eat compared to a typical Western diet, but their main ideas, which foods they include, and their goals are not exactly alike. Knowing these differences can help you pick the approach that matches your health needs and daily life. In this article, we’ll clearly show what sets paleo and low carb apart, what they have in common, their possible benefits, and some points to think about as you choose what’s right for you.

Paleo vs Low Carb: Main Differences and Similarities

Paleo and low carb diets both cut down on carbohydrates, but they do this in different ways and for different reasons. The Paleo diet is often called the “caveman diet” because it tries to copy what humans may have eaten before farming began. Its focus is on meat, fish, fruits, vegetables, nuts, and seeds-foods that don’t need any processing. It says no to grains, beans, dairy, and added sugars. The goal is not just about eating a certain way, but also about leading a lifestyle with movement and overall wellbeing, as people might have done long ago.

The low-carb diet is defined by eating fewer carbs, usually less than 130 grams per day, but it doesn’t require you to eat like people in the Stone Age. You can choose your foods as long as your carbs stay low, and there aren’t strict rules about grains or dairy if you keep within your carb target. Both diets help cut out processed foods and extra sugars, but they have different reasons and rules for how they handle carbs.

How do paleo and low carb diets handle carbs?

The way each diet treats carbohydrates shows a main difference. Paleo stays away from grains and legumes because they weren’t available to early humans. By doing so, it cuts carbs naturally, but doesn’t set a fixed daily limit. Instead, carbs can still come in from fruits, vegetables, and some natural sweeteners like honey or maple syrup, as long as they fit the paleo food list.

Low-carb diets mainly focus on a set amount of carbs, usually under 130g a day. A special version, called keto, is even lower-often between 20g and 50g. That means you skip not just grains and sugar, but also many fruits and starchy veggies which have more carbs, even if they’d be fine on paleo.

Foods you can and can’t eat on each diet

Are paleo and low carb good for weight loss?

Both diets can help with losing weight, especially at first. By focusing on whole foods, more protein, and healthy fats while cutting out sugar and processed foods, most people eat fewer calories and feel fuller. For example, some studies show women using Paleo lost weight over a year, and reviews say low-carb or keto diets help lots of people see fast initial weight loss. This could be because eating more fat and protein leaves you less hungry. Still, keeping the weight off long-term depends on sticking to the plan and overall calorie intake, not just macronutrients.

Nutrient Details: Paleo vs Low Carb

Looking closer at what you get from these diets, both care about eating mostly natural foods, but how much fat, protein, and carbs you eat, and what vitamins and minerals you get, are different.

Carbohydrate intake

Paleo cuts carbs by removing grains, legumes, and sugar, but you still get carbs from fruits and veggies, and you don’t have to count grams. Your daily carbs might be moderate, depending on your food choices.

For low-carb or keto, keeping carbs low is the main rule. On keto, carbs usually stay under 50g, or even closer to 20g, so you must cut out most fruits and all starchy veggies. This is so your body starts using fat for energy (a state called ketosis).

Fat and protein

Paleo promotes lean animal proteins, eggs, fish, and healthy fats from nuts, seeds, olive oil, and avocados, but isn’t always very high fat. Protein intake is often high because of all the animal foods and no high-carb options.

Keto is much more focused on fat-most of your calories (65-90%) should come from fat, including heavy cream, oils, and high-fat cheese. Protein is moderate, not high, because too much protein can stop the body from making ketones.

Micronutrients

Both diets, focusing on whole foods, can be high in vitamins and minerals. But because they cut out certain foods (like dairy or grains for paleo, and fruits, grains, and root veggies for keto), you may miss out on important nutrients, especially calcium, vitamin D, or certain B vitamins. Fiber can also be a problem, especially on keto, since you have to avoid many plant foods that are typically high in fiber. It’s important to choose a variety of allowed vegetables and, if needed, talk to a doctor about supplements.

Foods Allowed and Avoided: Quick Guide

Grains, Legumes, and Dairy

• Paleo: No grains, beans, lentils, soy, or dairy (butter/ghee is debated). These are left out because early humans didn’t eat them, and some people believe they bother digestion.
• Low Carb/Keto: No grains or most beans because of their carb content, but high-fat dairy is often encouraged (like cheese, cream, butter). Soy foods (tofu, tempeh) can be included if they fit carb limits.

Refined Sugar and Sweeteners

• Paleo: No white sugar or processed sweeteners. You can have a little raw honey, maple syrup, or coconut sugar.
• Low Carb/Keto: No added sugar, even if it’s natural, since they have too many carbs. Some use non-carb sweeteners like erythritol or monk fruit.

Fruits, Starchy Vegetables, and Tubers

• Paleo: Most fruits, most vegetables (not corn), and tubers like potatoes and sweet potatoes are fine.
• Low Carb/Keto: Most fruits and starchy veggies are not allowed. Low-carb fruits like berries are okay in small amounts. Non-starchy greens and certain veggies are the focus.

Possible Health Benefits

Weight loss and body changes

Both diets often lead to weight loss by cutting out processed foods and sugar. Higher protein and fat can help you feel full, so you eat less. For keto, using fat for energy may help burn body fat even more. Both plans work best for weight loss when you stick with them and watch your calorie intake.

Blood Sugar Control

Both diets lower sugar and refined carbs, which helps manage blood sugar and insulin. This works well for people with prediabetes or type 2 diabetes. Keto is especially good for lowering blood sugar because carbs are so limited. Paleo helps too by cutting grains and added sugar but allows more carbs than keto.

Heart Health

Eating more healthy fats and less processed foods on these diets can raise your “good” cholesterol (HDL) and lower triglycerides. Some worry that high saturated fat on low carb/keto might raise “bad” cholesterol (LDL), so it’s best to get most fats from sources like fish, nuts, and olive oil. Paleo, with more lean meats and a variety of plant foods, may have a better mix of fats for heart health.

Inflammation and Gut Health

Both eating styles may lower inflammation since they avoid processed foods and sugar. Paleo removes grains and beans, which some think can cause gut issues, while keto may reduce inflammation through ketones by-products. Both can help the digestive system, but eating enough allowed fiber-rich foods is important for gut health.

Risks and Important Points

Nutrient Shortfalls and Fiber

Because both diets cut out big food groups, you could end up with low levels of vitamins or minerals, especially calcium, vitamin D, or B vitamins (no dairy in paleo, very limited fruit and grains in keto). Fiber can also be a concern, especially on keto, so eating enough allowed vegetables is key.

Sticking with the Diet

The Paleo diet allows a wider range of foods than keto, so it tends to be easier to maintain, but avoiding grains, beans, and dairy can still be tough and may be more expensive. Keto is harder to stick to because it’s very strict, and you need to keep careful track of carbs, proteins, and fats. Many people find eating out and social situations challenging, and keto flu (low energy, headaches, crankiness at first) can be a problem when starting out. For both diets, keeping up the plan in the long run is the biggest challenge for most people.

Who Should Avoid or Change These Diets?

• Anyone with kidney problems, liver issues, or a history of kidney stones should talk to a doctor first.
• Those taking diabetes or blood pressure medicine need close monitoring as sugar and electrolytes can change a lot on these diets.
• Pregnant or breastfeeding women, young children, or people with a history of eating disorders should not use these diets without medical advice.
• People with heart disease or high cholesterol should take extra care and get regular blood tests if they choose a high-fat diet.

Always check with your healthcare provider or a dietitian before starting a big change in your eating habits.

Which Diet Should You Pick?

There’s no clear winner between Paleo and low carb. The right plan depends on your health goals, how your body reacts, your medical history, and what kind of foods you like and can stick with. The best choice is the one you can keep up, enjoy, and that helps you meet your goals.

Picking by Health Goals

• If you need quick weight loss or better blood sugar, keto (strict low carb) may work best-if you can handle its rules.
• If you want overall good health, more food choices, and a long-term way to eat better, Paleo is usually easier to follow.
• If you only want to cut carbs a bit, but not go keto, a moderate low-carb plan might work for you.

Medical Questions and Limitations

Check your medical history with your doctor first, especially for kidney, liver, or heart issues, or if you take medications for blood sugar or blood pressure. Paleo may suit people who need to avoid dairy or legumes (beans/soy), while both plans are off-limits for most pregnant or breastfeeding women and anyone with past eating problems, unless a doctor approves.

Food Choices and Social Life

Paleo lets you eat a bigger range of fruits and veggies, which some people like. If you love cheese and cream, low-carb plans let you keep them in. Think about your life: is the strictness of keto going to make daily life or social events hard? Paleo is usually a bit easier to handle in these situations.

Frequently Asked Questions

Can you do Paleo and low carb at the same time?

Yes, you can mix Paleo and low carb. Paleo already cuts many high-carb foods, but if you also skip most fruits, starchy vegetables, and sweeteners, you make it even lower carb. This way, you combine the no-processed-foods rule of Paleo with the carb counting of low-carb diets.

Will Paleo put me in ketosis?

No, most people following regular Paleo won’t reach ketosis because they’re still eating more carbs than needed to enter that metabolic state. To get into ketosis, you’d need to eat fewer than 50g of carbs a day, which means you’d have to cut out most fruits and sweeteners and many vegetables-even compared to regular Paleo.

How fast will I see changes?

Many people lose weight fast in the first few weeks on Paleo or low carb, often because they lose water at first as carb stores drop. Other benefits, like lower blood sugar or less inflammation, can show up within weeks or months if you stick with it. Real, sustained changes take months or years of following the plan, so focusing on habits you can keep up is more important than just fast results.