The Paleo diet and low-carbohydrate eating are often discussed together, leading to confusion about whether they are the same approach. The Paleo diet is fundamentally defined by the source and quality of food, based on what was available to hunter-gatherer ancestors. Conversely, a low-carbohydrate diet is strictly defined by the quantity of carbohydrate intake, measured in grams or a percentage of total calories. While both diets eliminate modern processed foods and refined sugars, their core principles are separate. A Paleo diet can be structured to be either high or low in carbohydrates, depending on the specific food choices made within the approved list.
Defining the Paleo Diet Framework
The Paleo diet is a nutritional plan centered on consuming whole foods that predate the agricultural revolution, emphasizing food quality over macronutrient ratios. Allowed foods include lean proteins (like grass-fed meat and wild-caught fish) and healthy fats (from avocados, nuts, seeds, and specific oils). The diet also includes a significant portion of fresh fruits and vegetables, which provide fiber, vitamins, and minerals.
The diet is characterized by strict exclusions because these foods were not part of the ancestral diet. Specifically, grains, legumes, dairy products, refined sugars, and processed foods are eliminated. This framework removes foods containing anti-nutrients, such as lectins and phytic acid, which can interfere with nutrient absorption. The focus is on consuming nutrient-dense, unprocessed ingredients, making it an exclusion-based diet rather than a macronutrient-focused one.
Understanding Low-Carbohydrate Metrics
A low-carbohydrate diet is quantitatively defined by the amount of carbohydrates consumed daily, independent of the food source. The general threshold for a low-carbohydrate diet is less than 130 grams of carbohydrates per day, or below 26% of total daily caloric intake. This metric is the defining characteristic of the eating pattern.
The intensity of carbohydrate restriction exists on a spectrum measured in grams. A moderate carbohydrate intake falls between 130 and 220 grams per day. A very low-carbohydrate or ketogenic diet restricts intake to less than 50 grams daily. This low level is designed to induce ketosis, a metabolic state where the body switches to burning fat for fuel instead of glucose. For a diet to be considered low-carbohydrate, the total daily quantity must fall within a specific, measurable range.
When Paleo Is and Is Not Low Carb
The core difference between the two approaches becomes clear when examining the high-carbohydrate foods permitted on the Paleo diet. While Paleo excludes grains and refined sugars, it fully allows nutrient-dense, high-carb foods. Examples include starchy tubers like sweet potatoes, yams, and cassava, as well as fruits such as bananas, mangoes, and dates. A single medium banana can contain around 27 grams of carbohydrates.
An individual following the Paleo framework could easily consume over 150 grams of carbohydrates daily by including multiple servings of these starchy vegetables and fruits. In this scenario, the diet remains Paleo because the food quality adheres to ancestral guidelines, but it is not low-carbohydrate by standard metrics. Conversely, a Paleo diet becomes low-carbohydrate when the dieter consciously reduces the quantity of these Paleo-approved, high-carb items. By prioritizing leafy greens, non-starchy vegetables, and high-fat protein sources, a person can easily stay below the 130-gram low-carb threshold while remaining strictly Paleo.
Practical Carb Levels in Paleo Variations
The flexibility of the Paleo framework allows for manipulation of carbohydrate levels to achieve specific metabolic goals. For instance, a “Keto-Paleo” approach applies strict Paleolithic food exclusions while simultaneously enforcing the very low-carbohydrate limit of 50 grams per day. This combination eliminates high-carb Paleo foods like starchy roots and most fruits to ensure the body enters ketosis.
In contrast, “Performance Paleo,” often favored by athletes, is typically a moderate or high-carbohydrate version of the diet. Athletes require higher levels of glycogen stores to fuel intense or prolonged exercise. They meet this need by strategically consuming large amounts of Paleo-approved carbohydrate sources. This variation demonstrates that the Paleo framework is a flexible template, allowing individuals to customize their macronutrient intake to suit their activity levels and metabolic requirements.