The pegan diet is a way of eating that is influenced by two current diet trends: paleo and vegan.
The pegan diet, according to its founder, Dr. Mark Hyman, promotes maximum health by lowering inflammation and stabilizing blood sugar. However, several aspects of this diet are still debatable.
This article discusses the pegan diet in detail, including its possible health Pros and cons.
What is the Pegan Diet?
The pegan diet incorporates fundamental elements from the paleo and vegan diets, with the idea that nutrient-dense, whole foods help decrease inflammation, regulate blood sugar, and promote maximum health.
You’re not alone if you think becoming paleo and vegan at the same time seems practically impossible.
Despite its name, the pegan diet is distinct and follows its own set of rules. It is less restricted than a paleo or vegan diet alone.
The focus is on vegetables and fruit, although modest to moderate quantities of meat, some fish, nuts, seeds, and certain legumes are permitted.
Sugars, oils, and cereals that have been heavily processed are avoided — but are still permissible in very limited quantities.
The pegan diet is not intended to be a short-term diet. Instead, it strives to be more long-lasting, so that you may continue to follow it endlessly.
Foods can you eat
The pegan diet emphasizes whole foods or foods that have undergone minimal to no preparation before arriving on your plate.
Consume a lot of plants.
Vegetables and fruit are the key dietary groups for the pegan diet, accounting for 75 percent of total consumption.
Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be prioritized to reduce blood sugar spikes.
For people who have previously attained appropriate blood sugar control before beginning the diet, small portions of starchy vegetables and sweet fruits may be permitted.
Stick to fats that have been lightly processed.
You should consume healthy fats from certain sources on this diet, such as:
- Except for peanuts, nuts
- Except for refined seed oils, seeds
- Avocado and olive oil: Both cold-pressed olive and avocado oil may be utilized.
- Unrefined coconut oil is permissible.
- Omega-3 fatty acids, particularly those derived from low-mercury fish or seaweed
Grass-fed, pasture-raised meats and whole eggs also add to the pegan diet’s fat level.
Select protein that is sustainably sourced.
Although the pegan diet promotes plant foods over animal foods, appropriate protein consumption from animal sources is still suggested.
Keep in mind that whereas vegetables and fruits account for 75% of the diet, animal-based proteins account for less than 25%. As a result, you’ll consume much less meat than on a conventional paleo diet – but far more than on any vegan diet.
The pegan diet prohibits the consumption of conventionally raised meats and eggs. Instead, it emphasizes grass-fed, pasture-raised beef, pig, poultry, and whole eggs.
It also promotes the consumption of seafood, particularly those with minimal mercury levels, such as sardines and wild salmon.
Consumption of entire grains and legumes is permissible.
Although most grains and legumes are avoided on the pegan diet because of their ability to alter blood sugar, certain gluten-free whole grains and legumes are allowed in restricted amounts.
Grain consumption should not exceed 1/2 cup (125 grams) each meal, whereas legume consumption should not exceed 1 cup (75 grams) per day.
You may consume the following grains and legumes:
- Black rice, quinoa, amaranth, millet, teff, and oats are examples of grains.
- Lentils, chickpeas, black beans, and pinto beans are examples of legumes.
However, if you have diabetes or another disease that leads to poor blood sugar management, you should limit these meals even more.
Avoid foods
The pegan diet is more adaptable than the paleo or vegan diets since it allows for the occasional consumption of practically any food.
Nonetheless, some foods and dietary categories are strictly avoided. Some of these foods are known to be harmful, while others, depending on who you ask, maybe deemed highly healthy.
On the pegan diet, the following items are often avoided:
- Dairy products such as cow’s milk, yogurt, and cheese are severely avoided. Foods derived from sheep or goat milk, on the other hand, are authorized in restricted amounts.
Occasionally, grass-fed butter is permitted. - Gluten: All gluten-containing cereals should be avoided.
- Gluten-free grains: Even gluten-free grains are discouraged. Gluten-free whole grains in small quantities may be allowed on occasion.
- Legumes: Most legumes are avoided because they have the potential to raise blood sugar levels. Lentils and other low-starch legumes may be allowed.
- Sugar: Any additional sugar, refined or unrefined, is normally avoided. It may be taken on occasion, but only in very little doses.
- Refined oils: Oils that have been refined or heavily processed, such as canola, soybean, sunflower, and maize oil, should almost always be avoided.
- Food additives: Artificial colorings, flavorings, preservatives, and other additions are not used.
The majority of these items are prohibited because of their alleged influence on blood sugar and/or inflammation in the body.
Pros of the Pegan Diet
The pegan diet may benefit your health in a variety of ways.
Perhaps its finest feature is the considerable focus on fruit and vegetable consumption.
Fruits and vegetables are among the most nutrient-dense foods. They’re high in fiber, vitamins, minerals, and plant chemicals that have been shown to help prevent illness and decrease oxidative stress and inflammation. (1, 2, 3)
The pegan diet also stresses healthy, unsaturated fats found in fish, nuts, seeds, and other vegetables, which may benefit heart health. (4, 5)
Furthermore, diets that are high in whole foods and low in ultra-processed foods have been linked to an increase in overall diet quality. (6, 7)
Cons of the pegan diet
Despite its good features, the pegan diet also has certain disadvantages that are worth examining.
Unnecessary constraints
Although the pegan diet offers more freedom than a vegan or paleo diet alone, many of the recommended limits needlessly exclude highly beneficial items, such as legumes, whole grains, and dairy.
Proponents of the pegan diet generally claim increased inflammation and higher blood sugar as the key reasons for the exclusion of these items.
Of fact, some individuals do have sensitivities to gluten and dairy that might increase inflammation. Similarly, some persons struggle to manage blood sugar while ingesting high-starch meals like grains or legumes). (8, 9)
In some circumstances, decreasing or eliminating certain foods may be recommended.
However, unless you have particular allergies or intolerances, it’s unnecessary to avoid them. (10, 11)
Furthermore, indiscriminate exclusion of big types of foods might lead to vitamin deficits if those elements aren’t properly supplied. Thus, you may require a basic grasp of nutrition to adopt the pegan diet properly. (12, 13)
Lack of accessibility
Although a diet consisting of organic fruits, veggies, and grass-fed, pasture-raised meats may sound excellent in principle, it may be unattainable for many individuals.
For the diet to be effective, you need substantial time to commit to meal prep, some competence with cooking and meal planning, and access to a range of goods that may be fairly costly.
Additionally, because of the limits on typical processed foods, such as cooking oils, eating out may be challenging. This might lead to greater social isolation or stress.
Pegan Diet Sample menu
The pegan diet emphasizes veggies while also including sustainably reared meats, seafood, nuts, and seeds. Some gluten-free grains and legumes may be used cautiously.
Here is an example diet menu for one week:
Monday
- Breakfast: Vegetable omelet with an olive oil-dressed green salad
- Kale salad with chickpeas, strawberries, and avocado for lunch
- Wild salmon patties with roasted carrots, steamed broccoli, and lemon vinaigrette for dinner
Tuesday
- Sweet potato “toast” with sliced avocado, pumpkin seeds, and lemon vinaigrette for breakfast
- Lunch: Boiled eggs, sliced turkey, raw vegetable sticks, fermented pickles, and blackberries in a bento box
- Dinner: Stir-fry vegetables with cashews, onions, bell pepper, tomato, and black beans
Wednesday
- Green smoothie with apple, kale, almond butter, and hemp seeds for breakfast
- Lunch is leftover vegetable stir-fry.
- Grilled shrimp and vegetable kabobs with black rice pilaf for dinner
Thursday
- Breakfast pudding made with coconut and chia seeds, walnuts, and fresh blueberries
- Lunch: A mixed green salad with avocado, cucumber, grilled chicken, and a cider vinaigrette.
- Roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds for dinner
Friday
- Breakfast consists of fried eggs, kimchi, and braised greens.
- Lentil and vegetable stew with sliced cantaloupe for lunch
- Salad with radishes, jicama, guacamole, and grass-fed beef strips for dinner
Saturday
- Overnight oats with cashew milk, chia seeds, walnuts, and berries for breakfast
- Lunch will be leftover lentil-veggie stew.
- Roast pork loin with steamed vegetables, greens, and quinoa for dinner
Sunday
- Breakfast: Veggie omelet with a fresh green salad.
- Thai-style salad rolls with cashew cream sauce and orange slices for lunch
- Dinner: Pork loin and vegetables from the night before
Result in Bottom Line
The pegan diet is based on paleo and vegan principles — albeit it supports occasional meat eating.
It stresses complete foods, particularly vegetables, while mainly excluding gluten, dairy, most grains, and legumes.
It’s rich in numerous nutrients that may support optimum health but may be too restrictive for many individuals.
You may give this diet a try to observe how your body reacts. If you’re currently paleo or vegan and are interested in adjusting your diet, the pegan diet may be simpler to adapt to.
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