Given how many dietary lifestyles people around the world have chosen to adapt, newer cusps of diet patterns have now begun taking course. One of which – the pegan diet, a combination of paleo and vegan diets, focusses on ‘clean eating’, rather than specific food groups. Coined by American physician and author, Mark Hyman, this diet was conceptualised with the intent of not only reducing the risk of diseases, but also benefitting the planet. Compared to the paleo diet, where the foundation is to eat whole foods, and a vegan diet, where animal-based dietary sources are completely eliminated, the pegan diet combines the best of both worlds.
The principle of this diet is to have nutrient-rich meals that consist of 75% plant-based sources of foods and 25% of animal sources. Eating whole, fresh foods, preferably produced in a sustainable manner, is also a foundational necessity of the diet. Like the other two diets, pegan diet limits the consumption of processed foods and allows an option of whether or not to include dairy or gluten-based products (although it is advisable to cut out both). Sugar isn’t a strict no-no and is meant to be reserved for specific off-days or cheat meals.
Although there is no solid research on the effectiveness of such a diet, this high-fibre, low-starch diet has been known to help greatly with reducing bad cholesterol and aiding weight loss. Unless a person following this diet has specific allergies related to gluten or dairy consumption, the pegan diet promotes making smart choices like fruits, legumes, vegetables and lean meats. With fruits, the emphasis of the diet is to include varieties low on glycaemic index – like apples, pears, strawberries and cherries.
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Foods that are packed with essential vitamins and minerals – like black rice, quinoa, healthy fats like avocado, most types of nuts and seeds, are what the diet promotes. Eating low calorie meals, with foods that are packed with antioxidants and fibres such as alternate milks and yoghurt, salmon, sardines and vegetables of all kinds, is crucial in order to obtain effective results. The pegan diet has meant to soothe inflammations, however, stands to put the person following, at risk of a calcium deficiency. Including seeds varieties rich in calcium, iron and zinc – like sunflower seeds or chia seeds, make up largely for the deficiencies, in this type of diet.