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Home » Diet » Pegan Diet 101: What Foods to Eat on the Pegan Diet, Plus Pros and Cons – Parade

Impossible burgers. Macrobiotics. Keto. With all the different diet trends out there today, its becoming more and more difficult to figure out which one might be right for you. It seems like a new way of eating pops up with each passing day, which just adds to the confusion. Should you eat mostly meat, or no meat at all? Is the vegan diet extremist and unhealthy (some places have declared it illegal to raise your kids veganyikes!) or is it the best diet out there? Or maybe the paleo diet has it right?

Related: Is a Vegan Diet Safe for Kids? We Weigh the Pros and Cons

Arguably, the vegan and paleo diets are two of the most popular diets in recent years. Thats a bit of a head scratcher, since the two diets seem diametrically opposed in the foods they promote and restrict. More recently, the pegan diet has gained popularity as a hybrid of these two eating plans. Sound bizarre? We thought so, too! But, says John OConnor, founder of the startup Gene Food, which works to identify the right diet based on your genetic makeup, In some respects, the pegan diet is the best of both the paleo and vegan worlds, since it removes the most inflammatory foods from each diet.

In this article, well fill you in on everything you need to know about the pegan diet, including what you can and cant eat, and some of the main benefits and drawbacks as well.

The concept of the pegan diet was first introduced by Dr. Mark Hyman, author of The Blood Sugar Solutionand the hilariously titled, Food: What the Heck Should I Eat? (because who hasnt been there?). In an attempt to avoid the extreme restrictions placed by both the vegan and paleo diets, Dr. Hyman envisioned a hybrid that would allow followers to enjoy a wider array of foods while still avoiding processed foods high in sugar and fat and devoid of nutrients.

Like vegans, followers of the pegan diet seek to fill about 75% of their plates with fruits and vegetables at all meals. A small amount of high-quality meat is OK, but beans, a veritable staple of the vegan diet, are a no-no, since they can lead to a spike in blood sugar. OConnor says, The pegan diet, as a low-sugar, mostly plant-based diet, focuses on plant foods less likely to spike insulin, thereby helping you keep your blood sugar under control.

Wondering exactly what you can and cant eat as part of the Pegan diet? Here are lists of each for easy reference.

Related: Tips on Following a Plant-Based Diet From Top Vegan Chefs and Bloggers

Perhaps the biggest benefit of the pegan diet is that its much more flexible than the two diets it came from. It restricts legumes, but those who dont struggle to keep their blood sugar under control can enjoy a small serving each day. It allows for small amounts of meat, which is a huge draw for anyone whos uninterested in following the vegan lifestyle, but the amount of meat is small as to avoid causing high cholesterol.

The pegan diet is going to be a good option for those looking to decrease inflammation or eat a more nourishing diet, since it focuses predominantly on nutrient-dense veggies and whole, real foods. Its a great option for anyone coming away from a standard American diet, interested in becoming healthier, and reducing their reliance on processed foods, says Samantha Presicci, the Lead Registered Dietitian (RD) at Snap Kitchen.

Eat an apple to boost heart health. High-fiber foods can lower triglycerides, or fatty lipids found in your blood. Aim for 25 to 30 grams of fiber a day with picks like oatmeal, beans and pears.

Any time a diet restricts large food groups, such as meat or dairy, two concerns immediately arise: how to get enough calories to fuel your body, and how to replace nutrients that may be lost by cutting foods out of your diet. Thats why followers of diets like veganism, paleo and as an extension, peganism, need to have a thorough understanding of what theyre doing.

OConnor says, The biggest challenge with the pegan diet is getting adequate calories. Since the diet does restrict many different food groups, it can be a challenging diet for someone who is underweight or trying to gain weight. Many versions of the pegan diet allow for omega-3 rich fatty fish and eggs. But if the diet is strict pegan, nutrient deficiencies can be a concern, especially vitamin D, B vitamins, and vitamin A and K.

For example, the pegan diet calls for followers to avoid beans, which contain not only protein, but loads of soluble fiber, which is key to lowering cholesterol. And dairy is also banned, which is a common source of calcium and protein for most Americans.

When deciding which diet to follow, here are a few things that might help reduce confusion and help you determine whats best for your individual situation.

You should always consult your physician before making any sort of drastic changes to your diet. He or she can help guide you in making the right choices. Furthermore, a baseline physical and blood test can give you key insights into your health before making a change. For example, if you have high cholesterol but dont want to give up meat entirely, the pegan diet could be a good solution for you. Your medical professional can also advise you of any supplements you might need.

Today, there are a host of genetic tests you can take that will give you insight into your bodys unique needs. GenoPalate and Gene Food are two that will give you a complete nutritional profile based on your genetic makeup. And remember, its always a good idea to discuss your findings with your regular doctor.

Related: Everything You Need to Know About Home Medical Tests, Including Which Ones Are Most Accurate

Lets face itits hard to make drastic lifestyle changes. If you sign up for something too extreme, youre less likely to stick to it in the long run. So if youre considering going pegan in a family of die-hard steak eaters, youve got a tough road ahead of you. OConnor agrees, saying, Combining these two diets leaves you somewhat limited in terms of your food choices. So be sure to consider your day-to-day when deciding whether you can stick to the diet or not.

Find out whether keto or Whole30 is better for weight loss.

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Pegan Diet 101: What Foods to Eat on the Pegan Diet, Plus Pros and Cons - Parade

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Home » Diet » Pegan Diet 101: What Foods to Eat on the Pegan Diet, Plus Pros and Cons – Parade