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sources of gut-permeating saponins. Once again, this is why the Paleo Diet is such good medicine for autoimmune patients, as these foods have never been part of the Paleo Diet.
     
    When I wrote The Paleo Diet eight years ago, I advised you not to eat potatoes, mainly because of their high glycemic load, which adversely affects blood sugar and insulin levels. It turns out that this recommendation is also good advice for people with autoimmune diseases. I now know that potatoes contain two specific saponins called glycoalkaloids (alpha solanine and alpha chaconine), which increase intestinal permeability. Eliminating potatoes from your diet not only prevents blood glucose and insulin surges but also helps to prevent a leaky gut and autoimmune diseases.
     
    Paleo Diets are good therapy for people with autoimmune diseases because they are devoid of lectin-containing grains, lectin- and saponin-containing legumes, and saponin- and lectin-containing potatoes. Do your gut a favor and kick these foods out of your diet. While you are at it, make sure you also avoid milk and dairy products, per my original recommendations in The Paleo Diet. Epidemiological (population) studies have frequently implicated milk and dairy foods in numerous autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, and multiple sclerosis. Furthermore, experimental studies have demonstrated that certain cow milk proteins can actually cause the animal equivalent of multiple sclerosis in rats. Because the Paleo Diet is devoid of dairy, grains, legumes, and potatoes, it’s no wonder it’s such good medicine for people with autoimmune diseases.
     
    Besides contributing to a leaky gut, certain dietary saponins agitate the immune system in a manner that makes it much more likely to cause autoimmune diseases. Saponins have long been used by immunologists to boost the effectiveness of vaccines in revving up the immune system. So the bottom line is, if you have an autoimmune disease, you should avoid saponins.
     
    In addition to legumes and potatoes, other commonly consumed foods containing saponins that may contribute to a leaky gut include green tomatoes, alfalfa sprouts, quinoa, amaranth, and soft drinks containing the additive quillaja. A final note of caution for autoimmune patients: avoid hot chili peppers, hot sauces, and salsas. These foods contain high concentrations of capsaicin, another food element that increases intestinal permeability.
     

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    Paleo Kitchen Guidelines
     
    Whether you are new to cooking or a seasoned chef, learning to create Paleo dishes will take some adjustments to your thinking, as you incorporate brand-new food preparation techniques and concepts into Paleo healthy eating. In this chapter, we make it easy for you to quickly set up your kitchen, acquire the important tools, and clean out and restock your fridge and pantry so that you may begin to discover the amazing and rewarding health benefits awaiting you on this lifetime journey into Paleo living.
     
    When first introduced to the Paleo Diet concept, many newbies often begin by wondering whether they will miss some of the foods that are not on the Paleo menu. The best advice we can give is for you to focus on the incredible wealth of delicious and vitamin-, nutrient- and protein-packed real foods the Paleo Diet has to offer. You will not be deprived or hungry. Soon your taste buds will reawaken to the subtle tastes and textures of soothing fruits, crisp vegetables, succulent lean meats, and savory seafood.
     
    Use your imagination and creativity to make your ancestral diet work for you. Explore the endless possibilities real food has to offer, as you replace your old, unhealthy, processed foods with exciting, new, good-for-you Paleo cuisine. We’re sure that like most Paleo Dieters, you will soon lose your cravings for artificially salty, sugary, synthetic, processed foods and quickly develop a preference for the foods you were genetically designed to eat.