This is the best and worst thing about mixing the paleo and vegan diet
The basis of the Pegan diet is to combine the Paleo diet, based on prehistoric food, but prioritizing the consumption of fruits and vegetables.
Combining the paleolithic or paleo diet with the vegan one may seem contradictory if we consider that the first one is based on following the feeding of our hunter and gatherer ancestors (meats, eggs, fish, nuts, seeds and some varieties of fruits and vegetables) and that the second excludes food of animal origin. However, this combined formula, which was devised by Dr. Mark Hyman in 2014, has its basis in that foods of plant origin stand out from those of animal origin and that the processed ones are reduced. It could be said, as Aina Huguet, a dietitian-nutritionist at the Alimmenta Clinic in Barcelona, points out that the Pegan diet takes “the best of each diet but making small adaptations.”
Basic foods in the Pegan diet
Among the positive aspects of this diet, the Alimmenta expert highlights the recommendation to increase the consumption of fruits and vegetables, the use of heart-healthy fats and the reduction of meat consumption.
Thus, a wide variety of fruits and vegetables is included in the Pegan diet, although low glycemic fruits (due to the influence of the paleo diet) prevail. As for carbohydrates, they must be complex, gluten-free and high in fiber.
The fats that are allowed are those that are rich in omega-3 and heart-healthy. Extra virgin olive oil, nuts (avoiding peanuts), seeds, avocado and coconut oil are included in the foods allowed in this diet, according to Aina Huguet.
Foods allowed in the Vegan diet
The type of meat recommended in the Pegan diet is mostly white meat, with a better lipid profile, minerals (iron, zinc and copper) and vitamins of group B. Its consumption is recommended as a side dish or accompaniment, not as a main ingredient. As for its characteristics, the dietitian-nutritionist of Alimmenta explains that the meat included in the recommendations must have been fed with grass and raised in a sustainable way.
The consumption of eggs is included, as it is a good source of protein, and both white and blue fish, although with respect to the latter, the diet contemplates that smaller fish prevail to avoid exposure to heavy metals such as mercury. .
Separate chapter deserve legumes, because the author believes that with one cup a day would be enough and that excessive consumption could alter the blood glucose of diabetics. However, Aina Huguet clarifies: “This diet is totally wrong and can lead to insufficient consumption of legumes,” he explains.
Foods that eliminate or reduce the diet Paste
It is characterized by providing a low glycemic load eliminating simple sugars, flour and refined carbohydrates. Foods that contribute chemicals, additives, preservatives, artificial colors and sweeteners are not allowed.
It also suppresses cereals with gluten (something not advised by the expert of Alimmenta if you do not have celiac disease) and on gluten-free whole grains it advises, but in moderation, so it is recommended to take it in small portions and whenever it is grains of low index Glycemic like quinoa.
As for dairy products, the creator of the Pegan diet also discourages them.
Is the Pegan diet healthy?
When talking about the improvable aspects of the Pegan diet, the Alimmenta expert insists on the reference to legumes because, as she affirms, the recommendations of that diet are insufficient because it must be consumed two or three times legumes a week, at least, either as an accompaniment or as a single dish.
Another of his warnings about this diet is that, unless there is a gluten intolerance or non-celiac gluten sensitivity, gluten-free cereals should not be eliminated. Codunicat’s recommendations in this regard are clear: “Gluten-free diets should not be recommended to people without celiac disease.”
Nor are the recommendations regarding dairy consumption convincing because, in his opinion, it is an easy formula to consume the necessary daily calcium. “If you decide not to consume dairy, you should supplement your diet with other foods that provide calcium,” he explains.
In short, although the Pegan diet has positive aspects, the expert believes that doing so for a long time and without professional advice could pose a health risk.
- Advises to increase the consumption of fruits and vegetables
- Recommend using heart-healthy fats
- Anticipates the reduction of meat consumption
- The consumption of ultraprocessed foods is avoided
- The consumption of legumes proposed is insufficient
- It plans to eliminate cereals with gluten, but that is not advisable unless there is celiac disease or non-celiac gluten intolerance
- It suppresses the consumption of dairy products, but does not propose a balance of nutrients to obtain enough calcium
Cereals Meat Dietas Food Endocrinology Diethetics Fruits Slimming Fiber Healthy diets (wellness)