What is a pegan diet?

The Pegane diet takes aspects of the Paleo and vegan diets and combines them into a diet that claims to have health benefits. Excludes foods that departmental research suggests may be beneficial.

This article defines the pegan diet and explores its potential health benefits and drawbacks. It explains which foods to eat and avoid as part of your diet, and provides example recipes.

The Pegan Diet is a combination of vegan and paleolithic diets. Dr. Marc Hyman, a practitioner and author of functional medicine, devised this diet and coined the term pegan.

The Paleolithic or Paleo diet aims to mimic the foods our ancestors may have eaten before the Agricultural Revolution 12,000 years ago. The emphasis is on eating meat, seafood, and fresh fruits and vegetables. Proponents of the Paleo diet believe that the human body is genetically tuned to eat these types of foods, and that eating refined foods is detrimental to your health.

A vegan diet excludes animal products such as meat, fish, eggs and dairy products. In addition, vegans avoid animal products such as honey, food additives, and food colorings that manufacturers make from animals or insects. A vegan diet avoids exploiting animals for entertainment, clothing, or food.

Dr. Hyman’s Pegan Diet aims to combine elements of both diets, recommending eating mostly plants and consuming animal products as condiments rather than as a main course. Additionally, the diet recommends avoiding dairy and gluten and eating beans sparingly.

With a focus on whole plant foods, less meat, and avoiding processed foods, the Pegane diet aligns with several methods. Dietary Guidelines for Americans 2020–2025The diet is nutrient dense and provides essential vitamins and minerals. Additionally, it may have health benefits such as:

Chronic disease prevention

Scientists have studied the benefits and risks of paleo and vegan diets, but there is little evidence of a combined approach. examination diet and its potential benefits.

This review likened the dietary structure of the Peggan diet to the Mediterranean diet.

Numerous studies have demonstrated the health benefits of the Mediterranean diet. These include helping reduce or prevent the risk of:

Supports Gut Bacteria

moreover, Reviews on It points out that the Mediterranean diet has a positive effect on gut bacteria, and suggests that the Pegan diet may have similar results.

Eating a wide range of plant foods provides prebiotics that help feed beneficial bacteria. There is evidence that healthy gut bacteria help prevent obesity, high blood pressure and diabetes.

Emphasizing Plant-Based Foods and Reducing Inflammation

The Pegane diet, like plant-based diets, emphasizes vegetables and fruits. research It suggests that a plant-based diet can reduce inflammation and prevent obesity.

another Research in 2021 Higher fruit and vegetable intake was found to be associated with lower mortality, but the risk reduction plateaued at 5 servings of fruit and vegetables per day. These findings support current dietary recommendations to increase intake of fruits and vegetables, but not fruit juices or potatoes.

Learn more about plant-based diets.

weight management

Low glycemic foods are a key component of the pegan approach. The glycemic index (GI) measures how quickly a food raises blood sugar levels.

the study It has been suggested that a low GI diet may be beneficial in weight control and reducing diabetes risk.

Tell me more about the low GI diet.

Nutritional research is often conflicting and can be inconclusive. Some of the foods the Peggan diet recommends avoiding have been well-studied for their health benefits.

For example, the Pegan Diet suggests avoiding beans, legumes, and whole grains.However evidence It suggests that legumes and legumes may reduce obesity and inflammation and improve immune and cardiovascular function. moreover, research Eating two to three servings of whole grains a day has been shown to help prevent diabetes, cardiovascular disease, and some types of cancer.

of Centers for Disease Control and Prevention (CDC) Also, include whole grains, beans, and legumes as part of a recommended healthy eating plan to maintain a moderate weight.

Some people avoid certain foods to manage their health conditions, such as those with diabetes or celiac disease.

However, a restrictive diet, such as the Pegane diet, can be unnecessarily restrictive if people do not have intolerances or allergies to the food groups it restricts. It can be expensive, making eating out difficult and expensive.

The Pegane Diet recommends focusing on your glycemic load when planning your meals, with an emphasis on protein and fat.

Glycemic load is a measure of how quickly food gets glucose into the bloodstream and how much glucose is in each serving.

Below are the foods that people can eat on the Pegane diet.

vegetables and fruits

Vegetables and fruits should make up 75% of a Pegan’s diet and should be on the plate at meals. Dr. Hyman recommends eating two to three vegetables at each meal.

The American Diabetes Association (ADA) advises that most fruits are low GI because they contain fructose and fiber. His GI for some dried fruits such as melon, pineapple, dates and cranberries is moderate.

Non-starchy vegetables are more suitable for people on a low GI diet. These include:

Tell me more about low GI foods.

nuts and seeds

Those following the pegan diet can focus on eating nuts and seeds that are loaded with protein, minerals and healthy fats. increase.

as mentioned above, CDC Legumes are included in recommended healthy eating plans. As such, restricting legumes from a person’s diet may not reflect public health guidance.

Learn more about the 6 healthiest nuts.

healthy fat

The Pegane Diet recommends eating the following fats:

most nutritional guidance Recommendation Limit saturated fats for cardiovascular health, including coconut oil.

meat, fish and animal products

Those who follow the pegan diet should consume meat and animal products as condiments rather than as the main course.

Animal products such as meat and eggs for human consumption must be sustainably raised, grass-fed and organic.

You should choose fish that are low in mercury and toxins, such as sardines, herring and anchovies.

The Pegan Diet recommends avoiding or limiting the following foods:

cereals

The Paleo diet avoids grains because our ancestors didn’t eat grains until recently. The Pegan Diet suggests eating only small amounts, such as half a cup, of low-glycemic grains such as black rice or quinoa with meals.

Additionally, you should avoid processed foods made from flour, which can raise blood sugar levels.

gluten

People on the Pegane diet should avoid gluten.

Breads, wraps and pittas made from wheat, barley or rye flour
pasta made from wheat, barley, or rye flour
Pastries, cakes and biscuits made from wheat, barley or rye flour

Diets recommend eating gluten-free grains sparingly, as they can raise blood sugar levels and cause autoimmunity.

Find out more about our gluten-free products.

beans

Dr. Hyman advises that beans can cause digestive problems in some people and cause blood sugar spikes. Recommended. However, people may have lentils on occasion.

dairy products

Dr. Hyman points out that both vegan and paleo diets avoid dairy. He recommends avoiding all dairy products, including milk, cheese, and yogurt. Goat and sheep products may also be eaten as snacks.

high mercury fish

The Pegane Diet recommends avoiding fish with high mercury levels. include:

tuna
swordfish
king mackerel

Processed foods/additives

The Pegane diet emphasizes whole foods and whole foods, so refined and processed foods should be avoided.

Additionally, avoiding processed foods helps limit the number of additives and food colorings someone consumes. increase.

The Food and Drug Administration (FDA) does not have a standardized definition of what “natural” means when it comes to food labeling. Foods labeled as natural should not contain anything synthetic or artificial. says no. Note, however, that this is not an indication of the nutritional or health benefits of the food.

sugar

Those who follow the Pegan diet should use sugar sparingly from time to time. This includes all forms of sugar, including table sugar, syrups, and fructose in processed foods.

Vegetable oil

Dr. Hyman recommends avoiding most vegetable oils, including:

Learn more about the pros and cons of different oils.

The following recipe adheres to the Pegan principle.

Spinach miso salad

material:

¼ cup organic miso
½ cup avocado oil
1 green onion (both white and green parts) cut in half and thinly sliced
½ teaspoon Maldon flake salt
1 shallot (peeled and finely diced)
1 lime, juice
1 Meyer lemon, juice — regular lemons work too
3 tablespoons olive oil with truffles — regular olive oil works too
10 oz (oz) baby spinach, washed and dried

Method:

Preheat oven to 190°F.
Line a baking sheet with parchment paper. Spread the miso thinly with a spatula. Bake for 45 minutes or until browned, finely chop and set aside. This can be made in advance and stored in an airtight container.
Heat the avocado oil in a small skillet over medium-high heat. Fry the leek in oil until lightly browned, about 2-3 minutes. Drain and place on paper towels and sprinkle with flake salt.
Whisk together the shallots, lime, lemon, and truffle-infused olive oil to make the vinaigrette.
Toss the spinach with shallot vinaigrette and top the salad with crackling miso paste and crisp green onions.

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