Going Pegan? 20 Vegan + Paleo Friendly Recipes | One Bite Vegan (2024)

FAQs

What are the criticism of the pegan diet? ›

With its focus on unprocessed, whole foods, sustainably sourced meats, and nutrient-rich veggies, there's a lot to like about the pegan diet. However, the diet limits nutrient-dense foods like dairy, grains, and beans, all of which have well-established health benefits you may not want to miss out on.

The Pegan diet tries to provide a perfect combo of Paleo and Vegan diets by majorly focusing on nutrient-rich whole foods. It stays away from highly processed foods, refined carbs, bad fats, additives, and toxins. It also cuts out most grains, beans, and dairy.

The “pegan” diet is a hybrid, combining the paleo diet -- which focuses on whole foods that might have been hunted or gathered, like fruits, veggies, meats, and nuts -- and the vegan diet, in which you eat only plant-based foods.

Dairy is another food group that Dr. Hyman recommends avoiding. “While some can tolerate it, for most, it contributes to obesity, diabetes, heart disease and cancer and may increase (not decrease) the risk of osteoporosis,” he argues in his blog post introducing the pegan diet.

Focus on Nuts & Seeds

Not so nuts for nuts? Luckily, the list of approved foods also includes sugar-free nut butter (e.g., almond butter, peanut butter), so long as it's sugar-free.

More About the Pegan Diet

It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee. Veganism, on the other hand, allows only the consumption of plant-based foods and prohibits the eating of animal-based foods.

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt. Foods with added sugar or a high glycemic index.

Eat mostly plants.

Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes! French fries don't count even though they are the No.

Some of the foods the pegan diet recommends avoiding have well-studied health benefits. For example, the pegan diet suggests avoiding beans, legumes, and whole grains. But evidence suggests that beans and legumes lower obesity and inflammation and may improve immune and cardiovascular function.

Why are there no legumes on the pegan diet? ›

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.

Mark Hyman, MD's Post. I always tell people that if you can fit the entire fish in your pan, then it's probably a good choice. I like these types of small fish, SMASH fish: Salmon (wild caught), Mackerel, Anchovies, Sardines, and Herring.

Mark Hyman: Well, I don't have dairy that often but when I do it's generally sheep or goat cheese. And I don't really drink milk, but sheep or goat cheese from grass fed or kind of pasture raised goat and sheeps are great.

“Hemp milk, almond milk, rice milk, cashew milk and oat milk are all good alternatives,” Raden said. “But be careful with the flavored varieties because they can have a lot of added sugars.” “Kale, broccoli, spinach, all greens are so important for the phytonutrients,” Raden said.

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt. Foods with added sugar or a high glycemic index.

The bottom line

While Delbridge views the pegan diet is a fad diet, he says it does have one thing going for it — besides the abundant produce, omega-3s and low sugar. “The first pro of going on any sort of diet is you are now starting to think about your food. You are prepping in advance.

When it comes to alcohol, the Pegan Diet does not promote it as a health food, but it also doesn't explicitly prohibit it. Since alcohol is not a "whole food" and often contains additives and sugars, those following the diet are advised to consume it sparingly, if at all.