The pegan diet, a combination of paleo and vegan dietary philosophies, has become popular for those looking to lose weight, build muscle, or eat healthier. The pegan diet promotes whole foods and balances blood sugar levels, reducing inflammation in the body, and potentially reducing the risk of chronic conditions such as type 2 diabetes and cardiovascular disease.
Bailey Shupe, a registered dietitian with Banner Health, explains that the pegan diet comprises 75% plant-based foods, while the remaining 25% is from animal sources. The diet emphasizes low-glycemic vegetables and fruits, nuts and seeds, low-mercury fish like sardines and anchovies, grass-fed organic and sustainably raised meats, poultry, and eggs, gluten-free grains like quinoa and oats, and some oils like olive and avocado oils.
While the pegan diet stresses whole foods and most fruits and vegetables, it limits certain foods such as gluten-containing processed grains, dairy products, and processed foods. Sweets are also to be kept to a minimum, with unprocessed sugar eaten sparingly as a treat.
The potential benefits of the pegan diet include decreased bloating and digestive issues, clearer skin, increased energy, and possibly weight loss. However, the diet does cut out important food groups such as legumes, grains, and dairy. Moreover, it can be time-consuming and expensive, with grass-fed meat and organic produce often costing more.
Shupe suggests that those interested in the pegan diet should consult their health care provider or a registered dietitian before beginning a new nutrition plan. While the diet may be too restrictive for some, the concepts behind it, such as focusing on a diet rich in healthy foods like fruits, vegetables, whole grains, healthy fats, dairy, and lean proteins, can be beneficial.
A typical day on the pegan diet might include scrambled eggs with vegetables and a salad dressed with olive oil for breakfast, a small handful of unprocessed nuts and/or seeds for a snack, grilled chicken salad with chickpeas, strawberries, and avocado for lunch, a green smoothie with apple, kale, almond butter, and seeds for a snack, and a veggie stir-fry with cashews, onions, bell pepper, tomato, and black beans for dinner.
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