The paleo diet and a vegan diet don’t have much in common. One focuses on meat, while the other excludes it. But what if you take some qualities from both diets and combine them into one? Enter the pegan (paleo + vegan) diet.
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Registered dietitian nutritionist Rosemarie Lembo James, RD, CNSC, LDN, explains the benefits and drawbacks of this plan and whether it might be right for you.
What is the pegan diet?
Functional medicine specialist Mark Hyman, MD, created the pegan diet, which he says:
- Lowers blood sugar and inflammation in the body, which could reduce your risk of certain chronic conditions like Type 2 diabetes and heart disease.
- Is environmentally friendly because it focuses on plant-based and sustainable foods.
- Focuses on nutrient-rich foods and minimizes or avoids unhealthy choices.
“Like the paleo diet, the pegan diet focuses on foods that early humans would have hunted or gathered,” explains Lembo James. “But the twist is that most of your daily food intake will be plants. You eat much lower amounts of animal-based foods than you would eat on the paleo diet.”
If you eat pegan:
- 75% of your diet is plants, including fruits, vegetables, nuts and seeds.
- 25% of your diet is meats, poultry, eggs and fish (preferably grass-fed, organic or sustainably raised options).
Pegan diet food list: What you can eat
Going pegan means you can eat:
- All fruits, with an emphasis on low-glycemic fruits like cherries, strawberries, pears and apples.
- All vegetables.
- Dairy alternatives without added sugar like unsweetened nut milk or coconut yogurt.
- Eggs.
- Nuts and seeds (except peanuts, which are legumes).
- Oils rich in healthy fats like avocado or olive oil.
- Meats and poultry (preferably organic, grass-fed, sustainably raised meats).
- Sustainably caught fish, especially low-mercury options like anchovies, salmon and sardines.
You can also eat minimal amounts of:
- Black rice.
- Legumes like beans or lentils (up to one cup per day).
- Quinoa.
- Sugar or desserts, though these should be very limited.
Foods to avoid on the pegan diet
The pegan diet doesn’t tell you how much you can eat or when. But a pegan diet severely limits or skips certain foods, including:
- Bread and most grains like barley, oats and wheat (except black rice or quinoa).
- Dairy products including milk, cheese, ice cream or yogurt.
- Foods with added sugar or a high glycemic index.
- Processed foods like packaged crackers, snacks and baked goods.
Health benefits of the pegan diet
If you follow the pegan diet closely, you’ll load up on fruits and vegetables. “A focus on fresh produce is a positive aspect of the pegan diet,” says Lembo James. “These foods are packed with vitamins, minerals and fiber and are usually low in calories.”
Avoiding sugar and processed foods is another plus for this eating plan. “Most Americans eat too much sugar and processed foods,” says Lembo James. “These foods tend to be low in nutrition. In addition, sugary foods can make you feel hungry, which can lead to eating more and unwanted weight gain.”
Risks and drawbacks of the pegan diet
The pegan diet isn’t perfect, however. It cuts out almost all legumes and grains, which are important sources of B vitamins and fiber. And unless you’re using a dairy substitute regularly, you could miss out on calcium and protein from dairy products.
“Fruits and vegetables are great choices — but they can’t give you all the nutrients you need,” says Lembo James. “Make sure you’re getting enough protein, iron and vitamin B12, which are found in meat, eggs and tofu. You also need at least 1,000 milligrams a day of calcium — older or pregnant adults need even more. Talk to your doctor or a registered dietitian to figure out how to get your daily calcium intake.”
Should you try the pegan diet?
The pegan diet has some benefits, but don’t jump in without asking your healthcare provider. “Proceed with caution anytime a diet eliminates entire food groups,” says Lembo James. “And the pegan diet may not be suitable at all for people who have health conditions like an iron or B12 deficiency. If you have osteoporosis, work with your provider to get the vitamin D and calcium your bones need.”
If you’re trying to cut your grocery budget, a strict pegan diet won’t be your friend. Organic and grass-fed meats cost much more than non-organic options. And without beans or legumes, you lose a good source of inexpensive, meatless protein.
You don’t have to go full pegan to reap some of the benefits of this lifestyle. “Eating more fruits and vegetables can lower your risk of heart attack, stroke and cancer,” says Lembo James. “But don’t skimp on dairy, legumes and whole grains without talking to your doctor or nutritionist.”
FAQs
The Pegan diet can help back a healthy eating pattern packed with nutrients by focusing on a wide mix of fruits, veggies, lean proteins, and healthy fats. This may help in keeping away and help manage long-term health problems such as heart disease, type 2 diabetes, and certain kinds of cancer.
What foods do you eat on a pegan diet? ›
You eat much lower amounts of animal-based foods than you would eat on the paleo diet.” If you eat pegan: 75% of your diet is plants, including fruits, vegetables, nuts and seeds. 25% of your diet is meats, poultry, eggs and fish (preferably grass-fed, organic or sustainably raised options).
Can you eat eggs on the pegan diet? ›
"This diet encourages unlimited amounts of non-starchy veggies like lettuce, broccoli and artichokes, plenty of healthy fats like nuts and seeds, avocado and olive oil, high-quality protein like grass-fed beef, wild-caught fish and pastured-raised eggs, low-glycemic fruits like berries, starchy veggies like sweet ...
Can you eat peanut butter on a pegan diet? ›
Focus on Nuts & Seeds
Not so nuts for nuts? Luckily, the list of approved foods also includes sugar-free nut butter (e.g., almond butter, peanut butter), so long as it's sugar-free.
Can you eat rice on the pegan diet? ›
The pegan diet suggests eating only small portions — for example, half a cup of low glycemic grains such as black rice or quinoa with a meal. In addition, people should avoid processed foods made from flour, which may raise blood sugar.
Can you eat bananas on a pegan diet? ›
2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.
Can you have coffee on a pegan diet? ›
More About the Pegan Diet
If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.
Can you eat Bread on pegan diet? ›
Gluten and dairy are big no-nos on this diet. You'll also need to leave out or limit some of the processed foods that have additives for a longer shelf life. Foods to avoid on the pegan diet include: Bread, pasta, baked goods, cereals, granola, and beer.
Are sweet potatoes allowed on pegan diet? ›
Eat mostly plants.
Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes!
Can you eat butter on the pegan diet? ›
Additionally, the pegan diet details what foods you should eat in moderation or completely erase from your diet. Here's what foods to avoid or limit while on the pegan diet: Dairy: All dairy products should be completely avoided, including cow's milk, cheese, yogurt, and butter.
This diet excludes animal products, including meat, eggs, and dairy, as well as any ingredients derived from animals. The good news is that whether you are a whole-food vegan, raw-food vegan, 80/10/10, or Pegan - paleo and vegan, you can eat most chocolate.
Can you eat chicken on a pegan diet? ›
Grass-Fed and Sustainably Sourced Animal Proteins
The key difference between pegan and veganism is that the pegan diet encourages the consumption of small portions of sustainably sourced protein, including eggs, chicken, lamb and wild salmon.
Can you eat oatmeal on the pegan diet? ›
Foods to avoid on a Pegan diet
Grains: In line with the paleo philosophy, Peganism shuns almost all grains. That includes wheat, oats, barley, bulgur, and many others. Dr. Hyman theorizes that grains increase blood sugar and can cause inflammation—but some research dispels this.
What is the pegan diet meal plan? ›
The pegan diet is made up of 75% fruits and vegetables. The remaining 25% is divided primarily among meats, eggs, and healthy fats, such as nuts and seeds. Some legumes and gluten-free whole grains may be allowed in limited quantities.
Will I lose weight on Pegan diet? ›
The pegan diet is loaded with fiber-packed vegetables and satiating fats, helping you feel fuller longer, which can also help you lose weight, says Pam Bede, RD, sports dietitian for Abbott's EAS Sports Nutrition.
Is corn allowed on the pegan diet? ›
These are the go-tos of a pegan diet: The majority of your diet should be vegetables: Stick to organic vegetables that are high in fiber. Limit veggies high in sugar such as potatoes, peas and corn.
What bread can you eat on a pegan diet? ›
Pegan bread
- Banana Nut Bread - Dr. Mark Hyman. ...
- Gluten Free Bread without Yeast - Gluten Free Kitchen Adventures. ...
- Gluten Free Sourdough Bread | No "Regular" Yeast. ...
- Paleo Pumpkin Banana Bread (Gluten-free, Grain-free, Sugar-Free) ...
- Dr Hyman's Grain-Free Spiced Sweet Potato Bread. ...
- Dr Hyman's Grain-Free Spiced Sweet Potato Bread.
Eat mostly plants.
Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes! French fries don't count even though they are the No.
Can you eat tomatoes on a pegan diet? ›
What Can You Eat on the Pegan Diet? The pegan diet focuses on eating “clean.” This includes: Fruits. Vegetables, mostly those that have low starch or rank low on the glycemic index, such as broccoli, carrots, peas, and tomatoes.
