The pegan diet is a hybrid of two nutritional philosophies – the paleo diet and veganism – and championed by functional medicine pro, Dr. Mark Hyman. The diet combines the best of paleoism and bits of veganism for optimal health and environmental benefits. At first glance, this seems like a totally impossible pairing: the paleo diet relies heavily on animal protein, which is exactly what vegans vow to avoid. How can we reap the benefits while navigating so much contradiction?
According to Dr. Hyman, the pegan diet is actually way more adaptive than it seems. Learn about the core concepts here, then scroll down to learn what and how a pegan eats daily…
What Does The Pegan Diet Look Like Daily?
plants Take Priority. Focus on mostly eating lots of low glycemic vegetables and fruits. This should be 75 percent of your diet and your plate. I usually make two to three vegetable dishes per meal.
more protein + Healthy fats. Nuts (not peanuts), seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive oil.
Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn and especially soybean oil, which now comprises about ten percent of our calories. Focus instead on omega-3 fats, nuts, coconut, avocados and, yes, even saturated fat from grass-fed or sustainably-raised animals.
animal products as a condiment. Not a main course. Read The Third Plate by Dan Barber to understand how shifts in our eating habits could save the environment and ourselves. Vegetables should take center stage and meat should be a side dish.
Consider Your Glycemic Load. Focus on the glycemic load of your diet. This can be done on a vegan or paleo diet, but is harder on a vegan diet.
Snack on nuts + seeds. They are full of protein, minerals and good fats and they lower the risk of heart disease and diabetes.
Ditch The dairy. It is for growing calves into cows, not for humans. Try goat or sheep products and only as a treat. And always organic.
Avoid gluten. Most gluten is from Franken-wheat – so look for heirloom wheat (Einkorn) if you are not gluten sensitive, and consider it an occasional treat. Eat gluten-free whole grains sparingly – they still raise blood sugar and can trigger autoimmunity.
Enjoy beans sparingly. lentils are best. Stay away from big starchy beans.
Spare The Sugar. Think of sugar as an occasional treat – in all its various forms (i.e., use occasionally and sparingly).
Would you ty the pegan diet? Share your thoughts in the comments section!
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