The world leader in nutrition created a diet to prevent all disease, this is what he says to eat

The Pegan diet is a combination of elements from the Paleo and vegan diets. Dr. Mark Hyman, the creator of this diet, says that the idea is to mix the best elements from Paleo and vegan/vegetarian diet in order to create a diet without flaws.

The aim of Pegan diet is to provide the health benefits of both the vegan and Paleo lifestyles.

Why the Pegan diet is different?

  • According to Dr. Hyman, 75% of your every meal must contain vegetables and fruits. He recommends low glycemic options because the body needs more time to process them and they don’t increase the blood sugar levels a lot.
  • Some vegans avoid all types of fat, even though there are many good sources of healthy fats. Fats from coconuts, avocados, nuts, and even some animal products are good for the overall health. On the other hand, you should avoid vegetable oils such as canola, sunflower, corn, and soybean due to their high omega-6 content, genetic modifications, and inflammatory properties.
  • Hyman highlights the importance of nuts and seeds (something that is not characteristic for Paleo diet) because they are great sources of protein, minerals, and healthy fats.
  • Pegans should avoid dairy products completely because the lactose, milk protein, and hormones found in dairy products can cause digestion troubles and increase the blood sugar levels.
  • There is no place for gluten in both the Paleo or Pegan diets because it can cause many health problems (anything from fatigue and inflammation to inflammatory bowel disease and even osteoporosis).
  • Most people who follow the Paleo diet don’t eat any grains, and they opt for animal products instead. However, the Pegan diet allows small amounts (less than ½ cup per meal) of grains if they are gluten-free and have a low glycemic index (like quinoa and black rice).
  • The Pegan diet also allows you to eat a small quantity of legumes, while the Paleo diet recommends to avoid them completely. Dr. Hyman recommends the consumption of lentils.
  • Like the Paleo diet, the Pegan diet also allows you to eat animal products, but there is a difference in the quantity. You should eat much less animal protein in the Pegan diet than the full portion which is characteristic for the Paleo diet (4 to 6 ounces). The best sources of animal protein are grass-fed beef and pasture-raised chicken.

Pros of the Pegan Diet!

  • The Pegan diet is not restrictive as Paleo or vegan alternatives, and you are allowed to eat more foods.
  • The Pegan diet is plant-based, which allows you to eat more organic, high-quality vegetables and fruits that are rich in many vitamins and minerals.
  • The Pegan diet emphasizes the importance of foods that do not contain harmful pesticides, antibiotics, and other dangerous chemicals.
  • The Pegan diet also follows many Paleo diet principles because it forbids gluten, dairy, soy, and sugars, which will help you avoid many health issues such as insulin resistance, diabetes, obesity, and hormonal imbalance.

 Cons of the Pegan Diet!

  • The biggest disadvantage of Pegan diet is its lack of animal protein, which is very important for the proper functioning of your organs and tissues. High-quality animal products also contain essential nutrients such as Vitamin B12. The lack of protein can cause health issues and make it difficult to build muscle mass.
  • When you eat less protein, you feel hungry more often. Protein makes you feel full longer than carbohydrates or fats.



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