Pegan Diet (Paleo + Vegan) With Pegan Diet Food List

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Taking on the best from the two most popular diet plans, paleo and vegan comes to a hybrid diet known as a pegan diet. It emphasizes whole foods, especially vegetables, while largely prohibiting gluten, dairy, grains, and legumes. Check out more on gluten free diet benefits with gluten free food list.

What is pegan diet?

A vegan diet refers to a plant-based diet with a restricted intake of animal foods such as dairy, meats, and fish. On the other hand, Paleo recommends a diet that has plenty of lean meats, nuts, fruits, and vegetables but limits the consumption of dairy and grains.

The pegan diet builds on the nutritional wisdom of vegan and paleo diets. It recommends emphasizing the consumption of whole grains, fresh fruits, vegetables, lean meats, and fish in the diet.

Pegan Diet Food List

Here is pegan diet food list that you must include in your diet:

Focus on plant foods rich in fiber, low in fat, and rich in phytonutrients. Fresh fruits, colored vegetables, whole grains, legumes, nuts, and seeds should be the staple in the diet.
Bring a variety of freshly produced food on the plate. Shun processed and packaged foods that are deprived of nutrients and often a source of empty calories. Try to select fresh and minimally processed foods to step up the body’s immunity and reduce the risk of diseases.

Choose healthy fats and lean protein. Include nuts and seeds, as they are loaded with heart-friendly unsaturated fatty acids (omega 3 and omega 6 fats), magnesium, potassium, selenium, and zinc. They are also a great way to spruce up the protein content of the daily diet.
Fish must be included in the regime, though it is suggested that the intake of fish such as sardines, tuna, anchovies that show a high risk of mercury contamination must be limited.

Use these moderately in your pegan diet:

Go low on dairy as pegan diet believes that dairy, especially cow milk, might not be tolerated by humans, so avoid it altogether.
You can include grains, as they are low in glycemic index and gluten-free. However, restrict grains to small portions (2-3 servings per day).

You can also take beans in moderate quantities. Legumes contain anti-nutritional factors (lectins and phytates) that interfere with mineral absorption and may cause bloating, so limit the servings to half a cup daily.
Use Sugar, sweetened beverages, and artificial sweeteners sparingly.

Pros Of Pegan Diet:

Pegan diet balances meat and plant-based food. It supports inclusion over exclusivity. It’s the practical application of making your plate more vegetable-based and adding less meat to it.

You can lose weight by eating more fruits and vegetables and food is rich in fiber, which helps you feel fuller.

Full of fruits and vegetables
Low glycemic index

Focus on sustainability
Less restrictive than other diets

Cons Of Pegan Diet

The pegan diet offers more flexibility than veganism and the paleo diet, but it can still be difficult to lose weight.

Many studies have shown that fiber-rich and nutrient-packed whole grains as well as legumes are both acceptable choices for a healthy diet. They’re still plant-based, so many vegans depend on antioxidant-rich beans for their protein.

There are plenty of options for those who enjoy dairy, yogurt, and dessert. But some items like sugar cannot be done with. Trying to limit something your body desires will only lead to inconsistency.

Conflicting evidence on nutrition

Difficult in social situations
Potential nutrient deficiencies
Cost

In a nutshell, pegan diet recommends 5-6 servings of vegetables, 2-3 fruits, 2-4 grains and legumes, 2 servings of fish/meats, and healthy fats in the daily diet. The pegan diet is practical, makes nutritional sense, and can help you attain good health. But, I think it is best that you don’t go about being very strict and starve yourself of your favorite foods, which may lead to health inconsistency in your body as mentioned above.

What foods are in the Pegan diet?

The pegan diet focuses on eating “clean.” This includes Fruits. Vegetables, mostly those that have low starch or rank low on the glycemic index, such as broccoli, carrots, peas, and tomatoes. Nuts like almonds, pistachios, and walnuts. Seeds such as chia, flax, and pumpkin. Grass-fed meats like beef, chicken, and pork.

Is oatmeal on the Pegan diet?

The pegan diet doesn’t allow any gluten-containing grains. These include whole-wheat bread, cereal, and pasta. In addition, Ward points out that you can have gluten-free grains such as brown rice, quinoa, and oatmeal. However, you can only eat half a cup or less at meals.

Can you eat potatoes on Pegan diet?

Other Rules on the Pegan Diet. Limit starchy veggies such as potatoes or winter squash (no more than ½ cup per day), and stick to lower-sugar fruits such as berries and kiwi. Beans should be eaten sparingly (less than 1 cup per day.)

Can you drink coffee on the Pegan diet?

It usually excludes dairy, grains, sugar, legumes, oils, salt, alcohol, and coffee. Veganism prescribes refraining from any animal products and by-products — including meat, fish, eggs, cheese, yogurt, and honey — and eating plant-based foods instead.

Can you eat rice on a Pegan diet?

The pegan diet doesn’t tell you how much you can eat or when. But a pegan diet severely limits or skips certain foods, including Bread and most grains like barley, oats, and wheat (except black rice or quinoa). Dairy products include milk, cheese, ice cream or yogurt.

Is the Pegan diet effective?

Because the pegan diet emphasizes nutrient-rich fruits, vegetables, and healthy fats, it may help prevent disease, promote heart health, and reduce inflammation.

Can you have almond milk on the pegan diet?

Eliminate Dairy: There are many alternative milk options for those who have reactions to dairy. Hemp milk, almond milk, rice milk, cashew milk, and oat milk are all good alternatives. But be careful with the flavored varieties because they can have a lot of added sugars.

Are sweet potatoes allowed on Pegan diet?

Blueberries, raspberries, strawberries, and pomegranates are examples of fruits with a low glycemic index, which is what you should aim for on the pegan diet, Mark says. Winter squash and sweet potatoes are examples of starchy veggies with good-for-you carotenoids and antioxidants.

Why is it called Pegan diet?

Pegan, both word and diet, was created in 2014 by Dr. Mark Hyman. It is a blend of paleo and vegan diets, hence the name. Simply put, the pegan diet allows lean meats, oily fish, and eggs (generally not permitted in veganism) as well as some grains and beans (avoided by paleo eaters).

Will I lose weight on the Pegan diet?

If you follow the fundamentals of the pegan diet (like cutting way back on sugar and eating more veggies and lean protein) but customize it slightly, it’s more likely that you’ll actually lose weight and be able to stick with it.

How do I start Pegan?

Pegan Meal Plan Build your plate around your veggie superstars. Add in 1-2 servings of healthy fats. Add at least a condiment-sized portion of protein with MOST meals. Avoid inflammatory foods as much as possible (most grains, foods that make you feel bloated, gassy, or constipated, processed and packaged foods)

Is Pegan a keto diet?

The pegan diet, on the other hand, was created by Mark Hyman, MD, and is not a keto diet at all but a veg-forward diet based on Paleo principles.

What does Pegan mean?

1: an unconverted member of a people or nation who does not practice Christianity, Judaism, or Islam especially: a follower of a polytheistic religion (as in ancient Rome)

2: one who has little or no religion and who delights in sensual pleasures and material goods: an irreligious or hedonistic person.

What diet does Dr Mark Hyman recommend?

Hyman’s Pegan Diet combines the best aspects of the Paleo diet with a vegan diet that’s good for the brain, body, and planet. It includes low-sugar fruits, low-starch vegetables, nuts, seeds, pasture-raised eggs and grass-fed meats, and omits anything with added sugar.