What a fun descriptor of this relatively new plan. Both Vegan and Paleo plans share the basic principles of eating whole, fresh food that is free of processed ingredients, refined carbohydrates, and dairy.
The Pegan plan follows many classic Paleo principles. By eliminating gluten, dairy, soy, and sugars, it puts us in good shape to avoid many health concerns–like insulin resistance, diabetes, obesity, and hormone imbalances–affecting millions of people every day.
If Peganism sounds like it’s up your alley, simply follow these 10 principles by Mark Hyman, M.D., (the plan’s founder) as well as director of the Cleveland Clinic Center for Functional Medicine, to reap the best parts of both plans:
1. Focus on foods with a low glycemic load. “The key to fat loss, diabetes, and cardiovascular health is eating a low-glycemic, high plant-nutrient diet,” explains Hyman. In other words, choose foods that are low in sugar, avoid refined carbs of all kinds, and stick to organic options like fruits, nuts and legumes.
2. Fill your plate with veggies. 50 to 75 percent of your plan—and your plate—should be vegetables. And the deeper the color, the better—this signifies a high plant-nutrient content that can protect against disease.
3. Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil—it’s highly processed and high in inflammatory omega 6 fats. Focus instead on omega 3 fats, found in olive oil, nuts, coconut, avocados.
4. Treat meat as a side dish. Paleo plans give meat the starring role,while vegans avoid it altogether. So what’s a Pegan to do? “A good rule of thumb is to fill about 25 percent of our plate with a protein-rich food—about the size of your palm,” says Hyman. Veggies should still be the majority, and any remaining plate-space should be given to healthy starches such as winter squash, sweet potato, or black rice.
5. Choose sustainably raised or grass-fed sources. Grass-fed beef has more cholesterol-neutral fats–not to mention it’s environmentally more sound including more humane animal treatment. And if you’re going for fish, choose omega-3-fat rich fish such as sardines or wild salmon, which have lower mercury levels.
6. Avoid dairy. Here’s where both plans have it right according to Hyman. “While some people can tolerate it, recent research has shown that it can contribute to ailments such as obesity, diabetes, heart disease, and may increase (not decrease) the risk of osteoporosis.”
7. Say no to gluten, and cut down on other whole grains. The debate over gluten continues, but Hyman recommends that other than an occasional treat, it should be avoided. As for other whole grains? “Eat them sparingly. They still can raise blood sugar and can trigger autoimmunity.” Yikes.
8. Legumes. Although beans are a good source of fiber, protein and minerals, Hyman suggests capping consumption to less than 1 cup per day. However, since everyone is different, blood sugar testing could prove helpful to discern your response.
9. Have sugar only on (very) special occasions. Consider sugar—in all its various forms—an occasional treat. Maple syrup, honey, and coconut sugar are okay in small amounts, Hyman says, but skip artificial sweeteners and any added sugars.
10. Banish Frankenfoods. Choose foods that are low in pesticides, antibiotics, hormones, and GMOs, Hyman says. Translation: No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners.
The Pros and Cons of Going Pegan
What’s not to love about this “lovechild”? The biggest advantage of the Pegan diet is that it’s a little less restrictive than Paleo or Vegan alternatives. Because more foods are allowed, you might have an easier time navigating a restaurant menu or sticking to the program without feeling burned out.
The emphasis on organic, quality foods is another upside. The Pegan plan urges us to choose foods without harmful pesticides, antibiotics, and other dangerous chemicals. You end up with nutritionally “more dense” meals.
Limiting meat portions may be a challenge–it has been for me. When we are used to typically consuming more than 25% this may take some additional focus.
Progress warriors–not perfection!
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