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This is the best and worst of mixing paleo and vegan diets
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The basis of the Pegan diet consists of combining the paleo diet, based on the prehistoric diet, but prioritizing the consumption of fruits and vegetables
Combine the paleolítica diet about paleo with the vegan It may seem contradictory if we consider that the first is based on following the diet of our hunter and gatherer ancestors (meat, eggs, fish, nuts, seeds and some varieties of fruits and vegetables) and that the second excludes food of origin animal. However, this combined formula, which was devised by Dr. Mark Hyman in 2014, it is based on the fact that foods of plant origin stand out over those of animal origin and that processed foods are reduced. It could be said, as Aina Huguet, a dietitian-nutritionist at the Alimmenta Clinic in Barcelona points out, that the Pegan diet takes “the best of each diet but making small adaptations.”
Staples in the Pegan diet
Among the positive aspects of this diet, the Alimmenta expert highlights the recommendation of Increase consumption of fruits and vegetables, the use of heart-healthy fats and the reduced meat consumption.
Thus, a wide variety of fruits and vegetables are included in the Pegan diet, although fruits with a low glycemic index prevail (due to the influence of the paleo diet). As for carbohydrates, they must be complex, gluten-free and rich in fiber.
The fats that are allowed are those that are rich in omega-3 y heart-healthy. Extra virgin olive oil, nuts (avoiding peanuts), seeds, avocado and coconut oil are included in the foods allowed in this diet, according to Aina Huguet.
The type of meat recommended in the Pegan diet is mostly White meat, with a better lipid profile, minerals (iron, zinc and copper) and vitamins of group B. Its consumption is recommended as a garnish or accompaniment, not as the main ingredient. Regarding its characteristics, the dietitian-nutritionist at Alimmenta explains that the meat included in the recommendations must have been grass-fed and sustainably raised.
Consumption of eggs, for being a good source of protein, and both white and blue fish, although with respect to the latter the diet contemplates that the Fish smaller to avoid exposure to heavy metals such as mercide.
Legumes deserve a separate chapter, since the author considers that a cup a day would be enough and that excessive consumption could alter the glycemia of diabetics. However, Aina Huguet clarifies: “This diet is totally wrong and can lead to insufficient consumption of legumes,” she explains.
The foods that the diet eliminates or reduces Pegan
It is characterized by providing a low glycemic load eliminating simple sugars, flours and refined carbohydrates. Foods that provide chemicals, additives, preservatives, artificial colors and sweeteners are not allowed either.
It also eliminates cereals with gluten (something advised against by the Alimmenta expert if you do not have celiac disease) and on whole grains without gluten, she advises it, but in moderation, so she recommends taking it in small portions and as long as it is low-index grains. glycemic like quinoa.
As for dairy, the creator of the Pegan diet also advises against them.
Is the Pegan diet healthy?
When it comes to talking about the improvable aspects of the Pegan diet, the Alimmenta expert insists on the reference to legumes because, as she affirms, the recommendations of that diet are insufficient since legumes should be consumed two or three times a week, at a minimum, either as a side dish or as a single dish.
Another of his caveats about this diet is that unless there is a gluten intolerance or non-celiac gluten sensitivity, gluten-free cereals should not be eliminated. Codunicat’s recommendations in this regard are clear: “Gluten-free diets should not be recommended for people who do not have celiac disease.”
Nor are the recommendations regarding the consumption of dairy products convincing because, in his opinion, it is an easy formula to consume the necessary daily calcium. “If you decide not to consume dairy, you should supplement your diet with other foods that provide calcium,” he explains.
In short, although the Pegan diet has positive aspects, the expert believes that doing it for a long time and without professional advice could pose a health risk.
BENEFITS
- Advises to increase the consumption of fruits and vegetables
- Recommend using heart-healthy fats
- Plan to reduce meat consumption
- Consumption of ultra-processed foods is avoided
contraindications
- The consumption of legumes that he proposes is insufficient
- Plan to eliminate cereals with gluten, but that is not advisable unless there is celiac disease or non-celiac gluten intolerance
- Suppresses dairy consumption, but does not propose a balance of nutrients to obtain sufficient calcium