- 1 1. Eat foods with a low glycemic index (GLYX)
- 2 2. Vegetables are the main ingredient of food
- 3 3. The fats matter
- 4 4. Meat is the side dish to the vegetables
- 5 5. Eat meat from free range animals
- 6 6. Avoid dairy products
- 7 7. Refrain from gluten, eat little grain
- 8 8. Legumes in moderation
- 9 9. Sugar only in exceptional cases
- 10 10. Remove additives from your diet
Pegan = paleo and vegan? No, not exactly: The pegan diet combines the most important principles of these dietary forms, but unlike vegan diet, eating meat is allowed in pegan diet. We have put together the ten basic rules of the pegan diet for you.
The spiritual father of the pegan diet is Mark Hyman, an American physician. Paleo and vegan diets do not differ in their principles, according to the physician: Both suggest that we should eat eat as natural, unprocessed food as possible. So He combines the principles of these diets under the name of pegan diet!
The 10 rules of the pegan diet
After Mark Hyman
1. Eat foods with a low glycemic index (GLYX)
Avoid eating foods with sugar and refined carbohydrates. Instead, consume fruit, vegetables, legumes and nuts.
2. Vegetables are the main ingredient of food
Although meat is allowed in the pegan diet, 50 to 70 per cent of your diet should be made up of vegetables. The darker the vegetables, the better. Because a strong color is an indication of a high content of phytonutrients.
3. The fats matter
Vegetable oils are taboo in the pegan diet. The only exception is olive oil. Fats are absorbed from meat via nuts, avocados, coconuts and, in small quantities, saturated fatty acids.
4. Meat is the side dish to the vegetables
Paleo nutrition is very flesh-heavy, vegans completely refrain from doing so. With the peganous diet, the trade-off is as follows: Only about 25 per cent of the meal is made of meat, the rest is made up of vegetables.
5. Eat meat from free range animals
Especially in cows, the advantage of a healthy, close-to-nature attitude is noticeable. Because in cows that are allowed to eat grass regularly, the meat has a higher proportion of omega-3 fatty acids, vitamin A and vitamin D. Also preferable for fish are the varieties, which contain many omega-3 fatty acids, for example sardines or salmon.
6. Avoid dairy products
Dairy products are frowned upon among both paleo and veganism followers, with references to studies such as the China Study designed to prove that dairy products favour obesity, osteoporosis and cardiovascular disease. Even with peganism, dairy products are therefore taboo.
7. Refrain from gluten, eat little grain
Wrapping without gluten is currently en vogue. For example, the wheat glue and thus most cereal products are also dispensed with in the pegan diet. Since eating (whole grains) cereals increases blood sugar levels and the risk of autoimmune diseases, restraint is generally required.
8. Legumes in moderation
Beans also raise blood sugar levels, according to Mark Hyman. So: Eat little legumes.
9. Sugar only in exceptional cases
Refined sugars and sugar substitutes are taboo in the pegan diet. Maple syrup, honey or coconut blossom sugar are allowed in moderation.
10. Remove additives from your diet
According to the maxim of eating food that is as natural and unprocessed as possible, aromatic, dyes and preservatives are completely banned from the pegan diet – a clear health benefit. Eating out, however, is almost impossible for Peganer through these strict rules.