Nowadays the choice of diets is really big – you can eat keto, vegetarian, high fat or Mediterranean. With such a wide range, it’s not that easy to search through all of them and find out which one is best for you. The pegan diet combines the best of the vegan and paleo diet, even if the two couldn’t be more different. What is the Pegan Diet anyway? What should you watch out for and what can you eat? You will find all this and much more in the following lines.
Pegane diet – what is it?
The pegan diet was developed by the scientist Dr. Mark Hyman of the Cleveland Clinic developed a concept that combines the benefits of two very popular diets in one. The Paleo Diet, also known as the Stone Age Diet, is based on the diet of our Stone Age ancestors. It is assumed that back then the food was always consumed unprocessed and natural. Grains, beans, legumes, dairy products and sugar are not used. Seeds, nuts, fruits, vegetables, eggs, meat, fish and pure, vegetable fats are allowed. In the vegan diet, on the other hand, people forego all animal products – fish, meat, dairy products, eggs and honey. Although this diet is considered sustainable, healthy and natural, there are very often deficiencies in very important vitamins – such as vitamin B12.
The basic principles of a pegan diet
- Always choose foods with a low glycemic index – The glycemic index shows how much and how quickly the blood sugar level rises after eating. Fatty and protein-rich foods such as nuts, fruit and vegetables have less of an impact on this. It is better to avoid carbohydrates and sugar.
- According to scientist Dr. Hyman’s should be the pegan diet too 75% only from vegetables exist. All vegetables with a glycemic index between 50 and 56 are particularly suitable for this, as they are very rich in fiber and stimulate the metabolism. These include: cauliflower, Brussels sprouts, broccoli, eggplant, zucchini, mushrooms, tomatoes and leeks.
- Many types of fruit, such as bananas and grapes. are full of fructose and should be avoided. But you can enjoy all berries, citrus fruits, apples, cherries, kiwi and apricots without any remorse.
- Meat is allowed in moderation – While meat is included in almost every meal in the Paleo diet, in the pegan diet it should be viewed as a side dish and not more than 25% of the total diet. It is very important to only consume high-quality meat from animals from sustainable and organic farming.
- Even if the Legumes like peas and beans Containing many healthy nutrients, they are often the cause of various digestive problems and high blood sugar levels. For this reason, you can only enjoy them in moderation.
- Industrially processed oils and fats must also be avoided to a large extent. However, coconut and olive oils are an exception. The Avocados or nuts fill your fat requirements on.
What will be removed from the menu?
- According to Dr. Hyman should the dairy products Obesity, osteoporosis and cardiovascular diseases promote and therefore these are completely eliminated from the menu. Milk alternatives such as almond, coconut or oat milk are allowed.
- Refined sugar or various sugar substitutes are forbidden just like any other healthy diet. In exceptional cases, you can sweeten your coffee or dishes with maple syrup, agave syrup or coconut blossom sugar.
- Everyone knows that pasta, bread, etc. raise blood sugar levels. Foods containing gluten are also considered to be a trigger for various autoimmune diseases and must also not be consumed. This also includes all soy or whole grain products.
- All additives such as Colorings, preservatives, flavors, etc. do not correspond to a natural diet and must also be removed from the menu.
What are the disadvantages of the pegan diet??
While a diet full of organic fruits, vegetables, and meat sounds great in theory, many people find it unsuitable. For one, it takes a lot of dedication – most meals take planning, time, and preparation, and not everyone has the opportunity to do so. On the other hand, all organic foods are unfortunately not particularly cheap. Also, many of the foods that are completely eliminated, such as whole grains or dairy products, have many health benefits and are relatively cheap. Legumes, for example, are an excellent source of protein and fiber and dairy products – of calcium and vitamin D. The pegan diet is therefore the perfect choice for people with a lactose or gluten intolerance.
Example of a 5 day nutrition plan
So that you can better imagine what exactly the pegan diet is, we have put together a simple nutrition plan for you.
- Breakfast: Vegetable omelette with lettuce and olive oil.
- Having lunch: Kale or spinach salad with chickpeas, strawberries and avocado.
- Dinner: Salmon fillet with oven vegetables.
- Breakfast: Sweet potato toast with avocado, pumpkin seeds and lemon vinaigrette.
- Having lunch: Cherry tomatoes and avocado salad with some boiled ham.
- Dinner: Chicken breast fillet with cucumber and orange salad.
- Breakfast: Green smoothie with apple, kale, almond butter and hemp seeds.
- Having lunch: Vegetable stir-fry with peppers, tomatoes, onions, kidney beans and cashews.
- Dinner: Avocado salad with sesame chicken.
- Breakfast: Chia pudding with coconut flakes, walnuts, blueberries and almond milk.
- Having lunch: Grilled herb mackerel and tomato salad.
- Dinner: Leaf salad with tomatoes, radishes, strips of beef and guacamole.
- Breakfast: Fried eggs and tomatoes.
- Having lunch: Orange-grapefruit salad with shrimp.
- Dinner: Marinated saddle of lamb fillet with pesto and grilled zucchini.