The Pegan diet is a combination of Paleo and vegan diets that emphasizes whole, unprocessed foods while allowing for some sustainably-raised or grass-fed animal products. The diet includes mainly plant foods with smaller amounts of high-quality animal proteins. The diet encourages a plant-based foundation, with about 75% of your plate comprising vegetables and fruits, while the remaining 25% includes high-quality animal proteins, fats, and some grains and legumes. Coffee is allowed on the Pegan diet, but sugar, artificial sweeteners, and dairy milk are not permitted as coffee add-ins.
The Pegan diet promotes the consumption of colorful produce, avocados, nuts, seeds, olive oil, sustainable animal proteins, eggs, gluten-free grains, and legumes. Foods like highly processed foods, dairy, gluten, and refined oils are restricted on the Pegan diet due to their potential negative impact on health. The emphasis on whole, unprocessed foods is associated with numerous health benefits, including meeting fiber and essential nutrient needs, antioxidant and anti-inflammatory benefits, blood sugar management, and environmental sustainability through the consumption of sustainably produced animal products.
While the Pegan diet offers benefits, including greater flexibility than a vegan diet and an emphasis on plant foods and sustainably produced animal products, there are also risks to consider. The diet restricts several whole foods, potentially making following it challenging and leading to nutrient deficiencies. The emphasis on organic and sustainably raised foods can impact food budgets, making the diet unrealistic for some people. The extensive list of foods to avoid may also make dining out or social eating difficult, potentially causing feelings of isolation or stress around food choices.
The Pegan diet may not be suitable for everyone, as the allowance of certain saturated fats and restrictions on nutritious whole foods like beans and certain whole grains may not align with everyone’s health goals or dietary preferences. Consulting a registered dietitian can help individuals develop a sustainable eating pattern that fits within their lifestyle, budget, and food preferences. While the Pegan diet can be a healthy choice for some individuals, it may not be the right fit for everyone, and it’s important to consider individual needs when choosing a dietary pattern. Ultimately, finding an inclusive eating pattern that aligns with one’s health goals, food preferences, and budget is essential for long-term health and wellness.
