The Pegan diet, a portmanteau of "paleo" and "vegan," is a trending dietary approach that combines principles from both the Paleolithic and vegan lifestyles. Coined by functional medicine specialist Dr. Mark Hyman, it has garnered attention from celebrities and the general public. This article delves into the specifics of the Pegan diet, exploring its guidelines, potential benefits, and drawbacks.
What is the Pegan Diet?
The Pegan diet is a style of eating inspired by two popular diet trends: paleo and vegan. As Bailey Shupe, a registered dietitian with Banner Health, explains, "The pegan diet is where vegan (no animal products) meets paleo (no dairy, grains, legumes, or processed sugar)." While seemingly contradictory, the core principle is a focus on real, whole foods. The pegan diet is less restrictive than following a paleo or vegan diet by itself.
Dr. Mark Hyman, the creator of the Pegan diet, argues that it promotes health by reducing inflammation and balancing blood sugar. The diet focuses strongly on whole foods, or foods that have undergone little to no processing.
Core Principles of the Pegan Diet
The Pegan diet is based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support health. It emphasizes vegetables but also includes sustainably raised meats, fish, nuts, and seeds. Some legumes and gluten-free grains may be part of the diet sparingly.
Emphasize Plant Foods
Fruits and vegetables make up about 75% of the diet. The primary food group for the pegan diet is vegetables and fruit, and these should comprise 75% of your total intake. Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be the focus in order to minimize your blood sugar response.
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Choose Responsibly Sourced Protein
Although the pegan diet primarily emphasizes plant foods, it still encourages adequate protein intake from animal sources. Bear in mind that, because 75% of the diet is made up of vegetables and fruit, less than 25% remains for animal-based proteins. As such, you’ll have a much lower meat intake than you would on a typical paleo diet - but still more than on any vegan diet. The pegan diet discourages eating conventionally farmed meats or eggs. Instead, it places emphasis on grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. It also encourages intake of fish - specifically those that tend to have low mercury content, such as sardines and wild salmon.
Stick to Minimally Processed Fats
On this diet, you should eat healthy fats from specific sources, such as nuts (except peanuts), seeds (except processed seed oils), avocado and olives (as well as cold-pressed olive and avocado oil), coconut, and omega-3s (especially those from low-mercury fish or algae). Grass-fed, pasture-raised meats and whole eggs also contribute to the fat content of the pegan diet.
Some Whole Grains and Legumes
Although most grains and legumes are not part of the pegan diet due to their potential to influence blood sugar, it does allow some gluten-free whole grains and legumes in limited quantities. Grain intake should not exceed more than a 1/2 cup of cooked grains per meal, while the legume intake should not exceed 1 cup of cooked legumes per day. Examples of grains and legumes that the diet allows include black rice, quinoa, and lentils.
Foods to Eat and Avoid on the Pegan Diet
Foods to Eat
- Vegetables and Fruits: Aim for a wide variety, focusing on low-glycemic options.
- Nuts and Seeds: Excellent sources of healthy fats and fiber (excluding peanuts and processed seed oils).
- Healthy Fats: Avocados, olives, coconut, and omega-3-rich foods.
- Responsibly Sourced Protein: Grass-fed meat, pasture-raised poultry, low-mercury fish, and eggs.
- Some Gluten-Free Whole Grains: Quinoa and black rice in moderation.
- Some Legumes: Lentils in limited quantities.
Foods to Avoid
- Dairy: Cow’s milk, yogurt, and cheese are limited, though some may allow grass-fed butter or goat/sheep milk products in small quantities.
- Gluten: All gluten-containing grains are limited.
- Refined Oils: Canola, soybean, sunflower, and corn oil are almost always avoided.
- Sugar: Any form of added sugar, refined or not, is usually avoided or consumed sparingly.
- Legumes: Most legumes are not part of the diet due to their potential to increase blood sugar. The diet may allow low-starch legumes, such as lentils.
- Food Additives: Artificial colorings, flavorings, preservatives, and other additives are avoided.
Potential Benefits of the Pegan Diet
While more research is necessary, the pegan diet may contribute to your health in a number of ways.
- Rich in Nutrients: Fruits and vegetables provide fiber, vitamins, minerals, and plant compounds that can help prevent certain conditions and reduce both oxidative stress and inflammation.
- Heart Health: The pegan diet emphasizes unsaturated fats from fish, nuts, seeds, and other plants that may have a positive impact on heart health.
- Weight Management: By focusing on whole foods and limiting processed items, the pegan diet can be a tool for weight loss.
- Gut Health: Dietary fiber, abundant in plant foods, is essential for gut health and microbiome modulation.
- Blood Sugar Control: The emphasis on low-glycemic foods may help manage blood sugar levels, potentially benefiting those with insulin resistance or diabetes.
Potential Drawbacks of the Pegan Diet
Despite its positive attributes, the pegan diet also has some potential downsides that are worth considering.
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- Unnecessary Restrictions: Although the pegan diet allows for more flexibility than a vegan or paleo diet alone, many of the proposed restrictions unnecessarily limit foods such as legumes, whole grains, and dairy.
- Risk of Nutrient Deficiencies: Furthermore, the elimination of large groups of foods can lead to nutrient deficiencies if you do not replace those nutrients in other ways. If you follow the pegan diet, it is important to work with a registered dietitian to ensure you are getting enough nutrients.
- Lack of Accessibility: A diet full of organic fruits, vegetables, and grass-fed, pasture-raised meats may be inaccessible for many people.
- Time-Consuming: For the diet to be successful, you will usually need to devote a lot of time to meal prepping, as well as some experience with cooking and meal planning.
- Social Isolation: Additionally, due to the restrictions on common processed foods, such as cooking oils, dining out may be difficult. This could potentially lead to increased social isolation or stress.
Is the Pegan Diet Right for You?
The pegan diet may help some people trim down a bit, but you should always consult your health care provider or a registered dietitian before beginning a new nutrition plan. "Focusing on a diet rich in healthy foods like fruits, vegetables, whole grains, healthy fats, dairy, and lean proteins can be beneficial," Shupe said. Speak with your doctor or a registered dietitian if you are considering following the pegan diet. They can help you weigh the pros and cons based on your individual circumstances.
If you’re already paleo or vegan and are interested in modifying your diet, the pegan diet may be easier to adjust to.
Sample Pegan Diet Menu
Here is a sample menu for one week on the diet:
- Monday
- Breakfast: Vegetable omelet with a simple green salad dressed in olive oil
- Lunch: Kale salad with chickpeas, strawberries, and avocado
- Dinner: Wild salmon patties with roasted carrots, steamed broccoli, and lemon vinaigrette
- Tuesday
- Breakfast: Sweet potato “toast” topped with sliced avocado, pumpkin seeds, and lemon vinaigrette
- Lunch: Bento box boiled eggs, sliced turkey, raw veggie sticks, fermented pickles, and blackberries
- Dinner: Veggie stir-fry with cashews, onions, bell pepper, tomato, and black beans
- Wednesday
- Breakfast: Green smoothie with apple, kale, almond butter, and hemp seeds
- Lunch: Leftover veggie stir-fry
- Dinner: Grilled shrimp and veggie kabobs with black rice pilaf
- Thursday
- Breakfast: Coconut and chia seed pudding with walnuts and fresh blueberries
- Lunch: Mixed green salad with avocado, cucumber, grilled chicken, and cider vinaigrette
- Dinner: Roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds
- Friday
- Breakfast: Fried eggs, kimchi, and braised greens
- Lunch: Lentil and vegetable stew with a side of sliced cantaloupe
- Dinner: Salad with radishes, jicama, guacamole, and grass-fed beef strips
- Saturday
- Breakfast: Overnight oats with cashew milk, chia seeds, walnuts, and berries
- Lunch: Leftover lentil and vegetable stew
- Dinner: Roast pork loin with steamed veggies, greens, and quinoa
- Sunday
- Breakfast: Veggie omelet with a simple green salad
- Lunch: Thai-style salad rolls with cashew cream sauce and orange slices
- Dinner: Leftover pork loin and vegetables
A Hybrid Approach to Health
The "diet wars" have been consuming us for decades. Each time a new approach starts to trend, proponents and advocates tout that the path to optimal health has been revealed. But what has really been revealed over the last decade are scientific truths about the flexibility of human metabolism and the genetic variability of response to varied diet composition. The field of personalized nutrition is being forged through our understanding of how each of these dietary variables influence metabolism and their relationship to genetic individuality.
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