The Pegan Diet: Should You Try It?

The Pegan (pronounced “pee-guhn”) diet has made its way into the spotlight over the past few years. It was created when Functional Medicine Physician Mark Hyman, MD, combined eating patterns from the paleo diet and the vegan diet and coined the term Pegan.

Paleo and Vegan Diets

The paleo diet, also called “the caveman diet,” is based on the eating patterns of people who lived in the Paleolithic era. During that time, diets were rich in fruits, vegetables, nuts and seeds, meat, fish and eggs. Grains, processed foods, legumes and dairy products were not part of the diet, so the paleo diet does not include these foods.

A vegan diet consists of foods solely derived from plants. People who follow a vegan diet don’t eat eggs, dairy, meat or fish. Vegan diets are also usually low in processed foods like soda, chips, and candy.

Pegan Diet Basics

• Make sure plant-based foods take up 75% of your plate. The more variety the better.
• Avoid dairy.
• Avoid gluten. Gluten is a protein found in certain grains such as wheat, barley and rye. It is also commonly found in processed foods. However, eat gluten-free grains in moderation.
• Choose fresh produce. Shop locally when possible.
• Choose healthier fats found in fatty fish such as salmon, nuts and seeds, avocados, and coconut.
• Eat meat and animal products that are humanly and sustainably raised. These foods include pasture-raised beef, chicken, and eggs; grass-fed beef; and wild-caught salmon.
• Limit starchy foods, including legumes such as black beans, kidney beans and navy beans. Eating too much could cause a spike in blood sugar.
• Think of animal products such as meat and eggs as condiments instead of your main course.
• Save sugary sweets and treats for special occasions.
• Select organically grown foods, when possible. They have fewer additives, preservatives and artificial sweeteners.

Pegan Diet Pros and Cons

Pros

• The diet is rich in nutrient-dense foods. This means your body gets more vitamins, minerals, antioxidants, prebiotics and phytonutrients. Foods with these nutrients may benefit the heart, help prevent diabetes, meet nutritional needs and protect against certain cancers.
• Eating fewer processed foods can help you manage chronic illnesses, reduce high blood sugar and cholesterol levels, and can reduce inflammation.
• Sustainably raised proteins are more nutritious and better for the environment.
• Buying produce from farmers’ markets helps your local farmers.

Cons

• Removing whole food groups from your diet also removes some needed nutrients, which can have health risks.=
• Finding certain foods may be difficult if you don’t live near a grocery store, health food store or farmer’s market.
• The diet may not be financially possible if you are on a tight budget.
• Following another diet can lead to more confusion regarding health, food and nutrition.

Before Starting the Pegan Diet

Before starting the Pegan diet, or any popular diet, ask yourself:

• What health benefits do I want to gain from eating this way?
• Do I have access to the foods recommended?
• Will this be helpful long term or is it a quick fix?
• Can I afford to follow this diet?
• Will this diet make me happy?
• Will this diet impact my social life?

Diets and nutritional guidelines can be confusing. Through our outpatient nutritional counseling services, our dietitians can help you set and achieve your nutrition and health goals.