The Pegan Diet is a mixture of the paleo diet and vegan diets. It was invented in 2014. Hyman recommends Pegan followers rely on what they consume instead of how much they eat.
Foods that do not increase our blood sugar, plenty of fresh vegetables and fruits, good protein and fats, and no crap are the focus of vegan and paleo diets.
Pegan diet is less restrictive than paleo or vegan diet. It emphasizes sustainably raised real, whole, fresh food, low glycemic load, and sufficient quantities of essential fatty acids of protein and omega-3.
The diet requires 75% of foods based on plants, ideally organic and local, and 25% of foods based on animals. It forbids dairy products and gluten.
Suggested sources of protein are eggs, sustainably raised meat and fatty fish. But sometimes, you can consume gluten free grains as a treat.
Significant focus is placed on vegetables and fruit, but it is also appropriate to consume small to moderate quantities of meat, certain fish, nuts, seeds and certain legumes. Now Pegan diet is following thousands of people all over the world.
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Here’s Food to Eat & Avoid in a Pegan Diet:
1. Stay away from sugar
That means a diet low in anything that causes a spike in the sugar, starch, and refined carbohydrates of your insulin output. Think of sugar as an occasional treat in all its different ways which is something you enjoy rarely and sparingly.
2. Eat lots of plants
In this healthy diet, the main food category is vegetables and fruit, which can account for 75% of your total intake. The darker the colour becomes, the stronger. Low-glycemic fruits, sweet potatoes and vegetables, such as berries and non-starchy vegetables are helpful to reduce your blood sugar level. You can take plant-based foods. A plant-based diet can help you to prevent chronic disease.
3. Choose protein sourced responsibly
In the Pegan diet, adequate-protein intake from animal sources is still encouraged. Bear in mind that less than 25% remains for animal-based proteins. The Pegan diet discourages consuming meat or eggs that are conventionally farmed. You have to take plant-based protein about 15% and animal-based protein 25%.
Instead, grass-fed beef, grass-fed meats, pasture-raised sources of beef, pork, poultry, and whole eggs are emphasized. It also promotes fish consumption, especially those that appear to have low mercury content, such as sardines and wild salmon.
4. Eat foods containing healthy fats
Omega-3 fatty acids and other healthy fats are present in grains, beans, olive oil, and avocados, including those found in nuts. Fish, whole eggs and grass-fed or sustainably raised beef, grass-fed butter or ghee, and organic virgin coconut oil or coconut butter can also be consumed with saturated fat.
5. Keep away from most oils in fruits, nuts, and seeds
This includes canola, sunflower, maize, grapeseed, and especially soybean oil, which now accounts for around 10% of our calories. For higher-temperature cooking, avocado oil is perfect. Unrefined coconut oil is good for health. You have to take lots of fruits and low-mercury fish. Get kale chips instead of potato chips.
6. Avoid or limit dairy
Milk does not work for most people. So you can avoid it, except for the high-quality protein like occasional yoghurt, kefir, grass-fed butter, ghee, and even cheese if it doesn’t cause you any problems. Instead of cow-milk, try goat or sheep items. And go organic and grass-fed at all times.
7. Some whole grains and legumes may be consumed
While most grains and legumes are discouraged on the Pegan diet due to their potential to affect blood sugar, small amounts of certain gluten-free whole grains and legumes are authorized. Animal foods will have to be harvested and unprocessed foods. A pegan diet is widely accepted as a healthy food for choosing fibre.
Here are some of the grains and legumes you may consume:
- Grains: quinoa, amaranth, millet, tuff, oats, black rice,
- Legumes: chickpeas, lentils, black beans, pinto beans
However, when you have diabetes or another disease that leads to impaired blood sugar regulation, you can further restrict these foods.
8. Eat gluten-free whole grains sparingly
Blood sugar also causes autoimmunity. Your blood sugar will increase with all grains. Stick to low-glycemic grains such as black rice, quinoa, tuff, buckwheat, or amaranth with small portions (1⁄2 cup per meal).
9. Eat beans only once in a while
The strongest are lentils. Keep out of large starchy beans. A great source of nutrition, protein, and minerals maybe beans. But for others, they cause digestive issues. A high-bean diet can cause spikes in your blood sugar if you are diabetic. But moderate quantities are OK (up to 1 cup a day).
10. Stay away from pesticides, antibiotics, hormones, and GMO foods
No chemicals, preservatives, additives, artificial sweeteners, or any other junk ingredients. You shouldn’t eat it if you don’t have the ingredient in your kitchen for cooking.
In a variety of ways, the Pegan diet will contribute to your well-being. The heavy focus on the consumption of fruit and vegetables is perhaps its strongest feature. A 10-day detox diet is the blood sugar solution.
Some of the most nutritionally rich foods are fruits and vegetables. They are full of fibre, vitamins, minerals, and plant compounds that are known to minimize both oxidative stress and inflammation to prevent disease.
The Pegan Diet also emphasizes on, good unsaturated fats and plant that has a beneficial effect on the heart health.
The bottom line
The Pegan diet is based on paleo and vegan concepts, while it supports some meat consumption. It emphasizes whole foods, especially vegetables while banning gluten, dairy, most grains, and legumes to a large extent. Pegan vs paleo are popular diet qualities for eating patterns.
The Health benefits of this diet are to reduce inflammation, balance blood sugar, emphasis on fruit and plant-based eating. It is rich in many nutrients that can promote optimum health, but for many people, it may be too restrictive.
To see how your body reacts, you should give this diet a try. The Pegan diet can be easier to adapt to if you are either paleo or vegan and are interested in changing your diet.