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What is the pegan diet?

Developed by American naturopath Dr Mark Hyman, the pegan diet blends core elements from both the vegan ו paleo diets, forming its own distinctive approach to healthy eating.

Debbie Grayson, Pharmacist and Nutritional Therapist, Practice With Confidence, Greater Manchester, UK explains that the pegan diet primarily revolves around eating nutrient-dense foods.

"Its key principles are that 75% of your plate should consist of vegetables, fruits, nuts and seeds," she says. "Additionally, include small portions of high quality, responsibly farmed animal protein, along with healthy fats, and low glycaemic index (GI) carbohydrates. The pegan diet also minimises processed foods and sugar, and avoids dairy and gluten."

Is the pegan diet good for you?

The pegan diet prioritises non-processed foods packed with a rich array of vitamins, minerals, and antioxidants which help safeguard your body from disease, and boost your immune system.

A focus on healthy fats - including omega-3 fatty acids and lean proteins - all helps to maintain good heart health, reduce inflammation, and support muscle repair.

Grayson explains that the pegan diet's low GI content also promotes better blood sugar control. It's high fibre content also supports a healthy weight, keeping you feeling fuller for longer while helping to maintain a healthy gut microbiome.

The diet can be restrictive due to the exclusion of dairy products, which may result in deficiencies in essential nutrients such as calcium - a mineral that's vital for your bone health.

Additionally, gluten is prohibited on the pegan diet. Since gluten-containing grains are a valuable source of fibre, eliminating them may reduce potential health benefits such as improved heart health, and a lowered chance of developing type 2 diabetes and certain cancers that can be seen in diets with higher fibre intake.

What can I eat on the pegan diet?

The pegan diet emphasises nutrient-dense, whole, and minimally processed foods. It blends the strengths of both vegan and Paleo diets while sidestepping some of their more restrictive aspects.

What foods to avoid on the pegan diet?

The pegan diet is less prescriptive than its paleo and vegan counterparts. However, it does continue to advise against eating certain foods.

Pegan diet

Graphic: Ben Hudson

Pegan meal ideas

If you have underlying health conditions, it’s best to talk to your healthcare provide before starting any new diet - especially in light of the potential drawbacks mentioned above.

However, if you're mindful of the these restrictions and have no pre-existing health concerns, here are some pegan-inspired meal ideas to enjoy throughout the day.

The pegan diet is overall a pretty healthy way of eating. It may support heart health, reduce inflammation, and help protect against certain diseases. That said, like any diet that cuts out specific foods, it can leave out some important nutrients - so it’s worth taking note of these potential gaps before jumping in.