Pegan Diet: What You Need To Know

The pegan diet is based on the consumption of plant-based food, but it is much more. It is practically a combination of paleo and vegan diet. The Paleo diet presumably follows the eating habits used by our ancestors during the Paleolithic period.

What is the pegan diet all about?

The pegan diet was developed by American nutritionist Mark Hyman. The main idea of ​​the paleo diet is that it does not use processed food, so this is also the case with the pegan diet.

However, it’s not just about eating the same food that our ancestors ate, but also about how they prepared it. This is the reason for avoiding processed foods, cold cuts, sausages, etc.

As we said earlier, the pegan diet is mainly eaten with plant-based food, but it also means ensuring that the food is not processed.  For this reason, tofu and tempé, for example, are not acceptable.

Key elements of a pegan diet

The success of a pegan diet lies in its ingredients. This is because the pegan diet contains natural ingredients without chemicals or GMOs. 75% of food should be based on vegetables, which must be natural and of proven organic and sustainable origin.

Healthy fats are essential as they play a fundamental role in the health of the body. Avocado, coconut oil, nuts or extra virgin olive oil are more than welcome. Healthy fats, for example, produce a lot of fatty acids.

The meat must come from grass-fed animals, the fish must come from nature and the eggs must be organic. Legumes are highly recommended, especially lentils. People following this diet should eat 2.5 dl of legumes daily.

They also need to eat gluten-free grains such as quinoa, northern tails, gluten-free oats, corn, rice or millet. They need to remove sugars and processed cereals. This is because sugar consumption increases the risk of cardiovascular disease, diabetes and excess weight.

The pegan diet bans dairy products and recommends replacing them with plant drinks such as soy or oat milk.

Benefits of a pegan diet

This diet does not leave out any ingredients that are important for the well-being of the body. So it gives you everything you need to maintain an adequate energy level and the right kind of functions with a precise balance of ingredients. Here are some of its main features:

It balances blood sugar and insulin levels

Because the pegan diet contains a low glycemic index, it balances insulin and blood sugar levels. It contains little or no processed flour and carbohydrates.

Adherence to a pegan diet appears to help improve symptoms in people with diabetes, stress, anxiety, and other diseases associated with blood sugar.

It regulates cholesterol

Its action on cholesterol also reduces the risk of cardiovascular disease. It also improves inflammation thanks to Omega-3 fatty acids obtained from flaxseed, bluefish, algae, nuts and reduced meat consumption.

It has low toxicity

Such a diet promotes the consumption of local, organic and non-toxic products as well as animal-friendly breeding. It can also help you lose weight and keep it down.

Is a pegan diet healthy?

The question, then, is whether a pegan diet is really healthy and can help you lose weight as well as maintain optimal weight. The biggest problem with this diet is that it may be too absolute as it is a combination of vegan and paleo diet.

It also limits the consumption of legumes, some plant-based proteins, and processed foods, even if minimal. Talk to a nutritionist before deciding to follow it.

Summary

You should remember that there is still no evidence to suggest that such a diet offers any advantages over other diets that are not as absolute.

Despite its benefits, the other two diets that make up the pegan diet (Paleo and vegan) are not as absolute and may be a better option in the long run.