What Is a Pegan Food plan? Professionals, Cons, and Meals Record of the Paleo-Vegan Food plan
For many people, the start of a new year is a time to set personal goals, with some focusing on health. According to Google Trends, searches for “diet” spiked between Christmas and this week in the US
Nutrition trends come and go. One diet, the Pegan Diet, seems to have piqued interest lately, according to Google Trends, although it has been around for several years.
The Pegan Diet is essentially a mix of a vegan diet and a Paleo diet. The former is a diet that excludes animal products like meat and dairy products and instead focuses on plant-based foods. The Paleo Diet is based on foods that could theoretically be obtained through hunting and foraging and includes lean meat, fish, fruits, vegetables, nuts, and seeds while restricting foods like dairy products, legumes, and grains, according to the Mayo Clinic.
Former NFL star Troy Aikman recently told Insider that he is following the Pegan Diet.
The doctor Mark Hyman is credited with the idea of the Pegan Diet. According to his website, the Pegan Diet places an emphasis on plants – vegetables and fruits with low glycemic values - which should make up 75 percent of your diet. Another focus is nuts and seeds.
People on a diet also avoid most vegetable oils and instead focus on other fats like omega-3s, nuts (excluding peanuts), coconuts, and avocados.
Despite the vegan roots of the diet, says Hyman, the Pegan Diet allows meat and animal products, but as a “side dish” and not as the main part of a meal. It also advises against conventionally raised meat or eggs, and places an emphasis on grass-fed meat products, says Healthline – although this can be financially restrictive.
In terms of what to avoid, Hyman says dairy, gluten, and sugar should all be viewed as the occasional treat. Healthline also says that most grains and legumes are discouraged from the diet.
The diet doesn’t tell people how much to eat and when.
What experts say
Perhaps the best feature of the diet, according to Healthline, is its heavy emphasis on fruits and vegetables. But Heathline also says it unnecessarily restricts “very healthy” foods like legumes.
Carolyn Slupsky, professor of nutrition at the University of California, Davis, told Newsweek that people should watch out for any diet that excludes one or more food groups.
“I would be concerned about excluding dairy products, grains, and legumes. In my opinion, every time you go on an elimination diet (that is, you exclude one or more food groups from your diet), you need to be very careful about what you eat ensure that you are getting all of your nutritional needs.
“As a result, people who are on an exclusive diet are often at risk of one or more nutrient deficiencies. If you have a nutritional deficiency, it affects your health. “
She said foods like whole grains and legumes are important sources of fiber and B vitamins, while dairy products are an important source of protein and calcium.
She added, however, that she is strongly in favor of reducing the consumption of processed foods and added sugar, but said, “You don’t have to be on the Pegan Diet to do this.”
Registered nutritionist Rosemarie Lembo James told the Cleveland Clinic about the Pegan Diet, “Eating more fruits and vegetables can lower your risk of heart attack, stroke, and cancer. But don’t skimp on dairy, legumes and whole grains without talking to your doctor or nutritionist. “
Charles Mueller, Clinical Associate Professor of Clinical Nutrition and Director of the Dietetics Educational Program at New York University Steinhardt, told Newsweek: “The way to eat every day for a lifetime: Fresh fruits and vegetables, whole grains, fish and poultry, Meat in moderation and not too much – the most important element. “
An archive photo shows a man shopping for groceries in a grocery store. The Pegan Diet combines aspects of a paleo and a vegan diet.
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