The strongest and weakest parts of paleo, compared honestly against a data-driven scoring model.
Paleo's strongest, most defensible idea is also the simplest: cut ultra-processed food and added sugar, and eat more whole vegetables, fruit and quality protein. Where it gets more debatable is in excluding entire food groups — legumes and whole grains — that have solid, independent research behind their fibre and gut-health benefits.
| Dimension | Paleo | THE FAD |
|---|---|---|
| Core rule | Eat only foods presumed available before agriculture — meat, fish, vegetables, fruit, nuts; no grains, legumes or dairy | No food group excluded — quality and pattern matter more than category |
| Evidence base | Mixed — the historical premise is debated by anthropologists; some individual exclusions (added sugar, ultra-processed food) are well supported | Draws on established nutrition, sleep, exercise and stress research directly |
| Fibre | Can be lower without legumes and whole grains unless vegetables are deliberately prioritised | Rewarded directly regardless of which foods it comes from |
| Flexibility | Grains and legumes excluded by rule, not by individual assessment | Legumes and whole grains can score well when whole and fibre-rich |
Cutting ultra-processed food and added sugar — paleo's clearest strength — is exactly what improves a FAD Score too. A paleo diet built around vegetables, quality protein and healthy fats will generally score well.
THE FAD doesn't penalise legumes or whole grains the way paleo's rules do — lentils, beans and oats can be excellent sources of the fibre and plant diversity THE FAD's Food signal rewards.
The best way to understand the difference is to see what a real day scores.
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