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10 Rules for Pegan Diet

Pegan = Paleo and vegan? No, not quite: Although the pegan diet combines the cornerstones of both diets, eating meat is allowed. We have compiled 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 doctor: Both eat as natural, unprocessed foods as possible and thus combine in pegan!

The 10 rules of the pegan diet

1. Eat foods with a low glycemic index (GLYX)

Avoid foods with sugar and refined carbohydrates. Eat fruits, vegetables, legumes, and nuts instead.

2. Vegetables are the main part of the diet

Although meat is permitted in the pegan diet, 50 to 70 percent of your diet should consist of vegetables. The darker the vegetables, the better. Because a strong color is an indication of high content of secondary plant substances.

3. It’s all about the fats

Vegetable oils are taboo in the pegan diet. The only exception is olive oil. Fats are ingested from nuts, avocados, coconuts, and, in small amounts, saturated fat from meat.

4. Meat is the accompaniment to vegetables

The Paleo diet is very meat-heavy, vegans completely avoid it. With the pegan diet, the trade-off is this: only about 25 percent of the meal is meat, with the rest being vegetables.

5. Eat free-range meat

The advantage of healthy, natural husbandry is particularly noticeable with cows. 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. When it comes to fish, types that contain a lot of omega-3 fatty acids, such as sardines or salmon, are also preferable.

6. Avoid dairy products

Dairy products are frowned upon by both paleo and vegan advocates, citing studies such as the China Study which claim to show that dairy products contribute to obesity, osteoporosis, and cardiovascular disease. Dairy products are therefore also taboo in Peganism.

7. Avoid gluten, eat little grain

Avoiding gluten is currently en vogue. The pegan diet also dispenses with wheat gluten and thus most cereal products. Since the consumption of (whole grain) cereals increases blood sugar levels and the risk of autoimmune diseases, according to Mark Hyman, caution is generally required.

8. Legumes in moderation

According to Mark Hyman, beans also increase blood sugar levels. So: eat a few legumes.

9. Sugar only in exceptional cases

Refined sugar and sugar substitutes are taboo in the pegan diet. Maple syrup, honey, or coconut blossom sugar are allowed in moderation.

10. Eliminate additives from your diet

According to the maxim of eating as natural and unprocessed food as possible, flavorings, colorings, and preservatives are completely banned from the pegan diet – a clear advantage for health. However, these strict rules make it almost impossible for Pagans to eat out.

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Pegan: This is How the Vegan Paleo Diet Works

The pegan diet combines the paleo diet and veganism. We explain to you what constitutes the diet and whether it is healthy.

Veganism and Paleo seem mutually exclusive at first glance:

While you do without all animal products on a vegan diet, meat, fish and eggs play an important role in the Paleo diet.
Whole grains and legumes are important sources of nutrients in a vegan diet. In Paleo, on the other hand, they are taboo.
However, the American doctor Mark Hyman combined the two diets into the pegan diet. This largely corresponds to the Paleo diet, only the proportion of animal products is greatly reduced – fish, meat and eggs are still allowed. The pegan diet is not vegan.

These foods are suitable for a pegan diet:

Fresh vegetables should be the most important part of your meals, combined with plenty of fruit.
Nuts, seeds and avocados as well as olives, olive oil and coconut oil serve as sources of fat.
According to the Paleo philosophy, fish, meat and eggs should come from species-appropriate and natural animal husbandry or wild-caught where possible and play a minor role in your meals.
On the other hand, you should use these foods sparingly in a pegan diet or avoid them altogether:

Grains containing gluten do not belong on your menu. Gluten-free grains and legumes are allowed in small amounts.
You should avoid dairy products and consume them very sparingly.
Refined sugar is taboo. Instead, you can use small amounts of coconut blossom sugar, syrups or concentrated juices to sweeten.
Most oils and fats are considered over-processed and therefore not pegan. Excluded are the fat sources mentioned above.
Processed foods should be avoided as much as possible.
Ultimately, you can decide for yourself how strictly you want to interpret the guidelines. A vegan pegan diet is also possible.

How healthy is the pegan diet?

The pegan diet is very similar to the paleo diet. Experts are discussing how healthy this is.

The DGE gives a positive assessment of the high proportion of vegetables and fruit and the absence of processed products. According to the DGE, studies also show that you can reduce fat mass, improve your insulin metabolism and possibly lower your cholesterol level with a paleo diet.
The DGE is critical of the fact that people who eat paleo eat a lot of animal products. The problem is less with the pegan diet. However, the DGE also criticizes that not eating dairy products, legumes and whole grains can promote nutrient deficiencies – this can also happen with the pegan diet. Finally, the scientific basis of the Paleo diet is also questionable. It is based on the assumption that our bodies are still adapted to the Stone Age diet and cannot handle agricultural products such as milk or grain. However, there is no evidence that our genetic makeup has not changed since the Paleolithic period. In addition, people at that time also had very different diets depending on the region.
If you follow the pegan diet strictly (vegan), you should have your blood values ​​checked regularly to avoid nutrient deficiencies (e.g. certain B vitamins, zinc, iodine, iron or calcium). Get some advice or consult your nutritionist before beginning a strict pegan diet.

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