One of the latest food trends, the so-called Pegane diet, is a combination of Paleo and Vegan and sounds almost too good to be true at first glance. The original idea for this belongs to Dr. Mark Hyman, director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author. He first wrote about the pegane diet in 2014, describing it in his comically titled book Food: What the Heck Should I Eat?. To avoid the extreme limitations of both the vegan diet and the Paleo diet, Dr. Hyman created a unique hybrid – the Pegane diet. If you want to know more about this strange food trend combo, then just read on!
The Pegane diet first saw the light of day in 2014, but has only just become popular
It can be maintained indefinitely
What is the Pegane diet?
To understand what the Pegane diet really is, you must first understand the meanings of Paleo and Vegan.
For one thing, the Paleo diet is based on a diet similar to that of our ancient hunter-gatherer ancestors. Your building blocks are natural, little or unprocessed foods like meat, fish, seafood, eggs, nuts, seeds, fruits and vegetables. Grains, legumes, dairy products and highly processed foods are avoided. The vegan diet, on the other hand, is a purely plant-based diet in which animal products of all kinds are eliminated.
The Pegane diet combines certain aspects of both to create a unique hybrid. According to research, it can help reduce inflammation, regulate blood sugar levels, and improve overall health. The Pegan diet is also significantly less restrictive than both the vegan and paleo diets.
Can you combine two extreme opposites? Apparently so!
fruit and vegetables: Both vegan and paleo diets place an emphasis on fruits and vegetables. These foods are, after all, one of the most important sources of vitamins and minerals that our bodies need to stay healthy. On the Pegan Diet, fruits and vegetables should make up about 75 percent of your daily eating plan. When shopping, it is important to choose only seasonal products from the region.
Gluten Free Grains: The Pegane diet places a heavy emphasis on gluten-free whole grains and grains such as wild rice, quinoa, millet, flax, buckwheat, amaranth, etc. Many of these are also available as flour so you can still bake your favorite bread.
Animal products: Animal protein sources like meat, fish, seafood, and eggs should make up only about 25 percent of your daily diet. However, not all meat is the same! When shopping, you should primarily choose organic meat and eggs from happily grazing, grass-fed, and antibiotic-free chickens. Fish and seafood should always be low in mercury.
High quality fats: Olive, coconut and avocado oils are important components of both the Paleo and vegan diets, along with nuts, seeds and other rich sources of omega-3 fats. However, you should stay away from peanuts, as they are actually classified as legumes. In the next few lines you will learn why legumes are avoided in the Pegan diet.
Avocado, nuts, and seeds are great plant-based sources of essential fatty acids
Healthy skewers for grilling packed with healthy vegetables and some meat
Starchy Vegetables: When following the Pegan diet, it is important to avoid starchy vegetables such as potatoes and other root vegetables, as well as corn, peas, butternut squash, chestnuts and legumes. The reason for this? After eating, they can be responsible for spikes in blood sugar. The biggest exception is lentils. These small legumes and all products made from them are allowed in limited servings as they are a good source of vegetarian protein.
Dairy products: The Pegane diet avoids yogurt, cheese and other cow’s milk products. However, organic foods made from organic sheep or goat milk are allowed in moderation.
soy: Although soy is one of the most popular foods on the vegan diet, it is taboo on the Paleo and Pegan diets alike. Numerous studies show that the soybean and the products containing it could actually cause hormonal imbalances. Soy is also one of the most genetically modified organisms (GMO).
sugar: As with most healthy diets, foods high in refined white sugar are eaten very sparingly. Too much of it is known to be linked to obesity and diabetes. The only exception is natural, unrefined sugar sources such as honey.
additives: It should be obvious to everyone that all artificial colours, flavors, preservatives and other additives should be avoided.
In some respects, the Pegane diet can also be somewhat restrictive
The Pegane diet is ideal for anyone looking to change their eating habits. It’s also good for followers of a pure Paleo or vegan diet who are looking for a change. People who experience frequent spikes in blood sugar, suffer from gluten or lactose intolerance can also benefit from this unique diet combination. However, as with any major change in your daily diet, we recommend consulting your doctor before attempting the Pegane diet.
Would you try the Pegane Diet?
Chicken soup for body and soul
Healthy eating in the colors of the rainbow
Doesn’t this salad look totally irresistible?
Gluten-free tacos with vegetables, lentils and some ground beef