{"id":516,"date":"2020-03-30T22:21:20","date_gmt":"2020-03-30T22:21:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=516"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pegan-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pegan-diet\/","title":{"rendered":"The Basics Of The Pegan Diet: Foods, Benefits And Facts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Who_Created_The_Pegan_Diet_And_What_Does_It_Mean\" >Who Created The Pegan Diet And What Does It Mean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#What_Do_Paleo_And_Vegan_Diets_Have_In_Common\" >What Do Paleo And Vegan Diets Have In Common?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Why_Is_The_Pegan_Diet_Beneficial_For_Your_Health\" >Why Is The Pegan Diet Beneficial For Your Health?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#So_What_To_Eat_On_The_Pegan_Diet\" >So, What To Eat On The Pegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#What_Food_To_Avoid_On_The_Pegan_Diet\" >What Food To Avoid On The Pegan Diet?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Why_Cant_Meat_Be_The_Main_Course\" >Why Can&#8217;t Meat Be The Main Course?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Why_Go_Gluten-Free\" >Why Go Gluten-Free?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#How_Many_Fruits_And_Vegetables_Should_I_Eat\" >How Many Fruits And Vegetables Should I Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Why_Is_Dairy_Not_Allowed_On_The_Pegan_Diet\" >Why Is Dairy Not Allowed On The Pegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#What_Are_The_Cons_Of_The_Pegan_Diet\" >What Are The Cons Of The Pegan Diet?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Created_The_Pegan_Diet_And_What_Does_It_Mean\"><\/span><b>Who Created The Pegan Diet And What Does It Mean?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Pegan Diet was developed and introduced by an American physician Dr Mark Adam Hyman. The crux of the Pegan diet lies in integrating <a href=\"https:\/\/betterme.world\/articles\/paleo-diet\/\" rel=\"noopener noreferrer\">the Paleo Diet<\/a>, which is based only on foods that predate human agriculture, with <a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\" rel=\"noopener noreferrer\">the Vegan Diet<\/a>, which rejects any animal-based food. Thus, 75% of the Pegan Diet meals consist of plant-based foods, namely fruits, vegetables, nuts and even seeds; and 25% of the diet includes sustainably raised meat, poultry, and fish.<\/span><\/p>\n\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Paleo_And_Vegan_Diets_Have_In_Common\"><\/span><b>What Do Paleo And Vegan Diets Have In Common?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dr. Hyman explains that there are a few certain characteristics, which are common for both paleo and vegan diets. They are rather low glycemic, which means they are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">low in sugar, flour and refined carbohydrates of all kinds;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">include many vegetables and fruits;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">low in pesticides, antibiotics, hormones and no or low GMO foods;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">high in good quality fats that come from olive oil, nuts, seeds, and avocados;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These diets allow <a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\" rel=\"noopener noreferrer\">no chemicals, additives, and sweeteners<\/a>. Both are high in protein, which is good for appetite control and muscle synthesis. Besides, choosing organic and fresh food is preferable for the aforementioned diets.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/different-types-of-diets\/\">Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32026 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4554.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4554.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4554-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4554.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_The_Pegan_Diet_Beneficial_For_Your_Health\"><\/span><b>Why Is The Pegan Diet Beneficial For Your Health?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dr. Hyman argues that the diet he developed incorporates the best foods for a human&#8217;s body by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">limiting meat consumption,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">adding gluten-free whole grains,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">emphasizing fruit and vegetables,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">excluding dairy, sugar and all the processed, refined foods.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32031 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559-1024x576.png\" alt=\"pegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4559.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"So_What_To_Eat_On_The_Pegan_Diet\"><\/span><b>So, What To Eat On The Pegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">75% of the plate should consist of plants. Make sure the fruits are low-glycemic fruits, and the vegetables are non-starchy.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Healthy fats: consume nuts, coconut, <a href=\"https:\/\/betterme.world\/articles\/11-possible-negative-side-effects-from-avocado\/\" rel=\"noopener noreferrer\">avocados<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Seeds.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gluten-free whole grains.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Beans should be eaten sparingly, lentils are the best option.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Animal products as a side dish and in small amounts, not as the main course.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pegan diet snacks include fruits, vegetables, almond butter.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32027 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4560-1024x576.png\" alt=\"diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4560.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4560-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4560.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4560.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Food_To_Avoid_On_The_Pegan_Diet\"><\/span><b>What Food To Avoid On The Pegan Diet?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gluten\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/no-sugar-diet\/\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Sugar<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Canola, soybeans, grapeseed or corn oils<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chemical<\/span> <span style=\"font-weight: 400;\">additives, including artificial sweeteners and GMOs, as well as antibiotics, and preservatives.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Cant_Meat_Be_The_Main_Course\"><\/span><b>Why Can&#8217;t Meat Be The Main Course?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As it was mentioned, the Pegan Diet allows limited consumption of meat. On one hand, eating a limited amount of minimally-processed, sustainably raised or grass-fed meat as a part of a healthy diet helps to lower blood sugar levels, reduce belly fat, curb appetite, raise testosterone levels and increase muscle mass. However, all processed foods, especially the red meat, entail various risks, including such health problems as heart disease, (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2946797\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) and diabetes. They are rather low in essential nutrients and contain too much sugar, sodium and fat (<\/span><a href=\"https:\/\/www.lhsfna.org\/index.cfm\/lifelines\/may-2019\/the-many-health-risks-of-processed-foods\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s why you should stay cautious and consume meat only in moderate amounts while sticking to this eating pattern.\u00a0 <\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32032 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557-1024x576.png\" alt=\"pegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4557.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Go_Gluten-Free\"><\/span><b>Why Go Gluten-Free?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Only gluten-free whole grains are allowed on the Pegan diet as gluten is linked to inflammation and digestive problems. Dr. Hyman argues that grain consumption increases your blood sugar levels and equates it with drinking soda. At the same time, he assures that consumption of low glycemic grains like quinoa or black rice in small portions\u00a0 is a good source of vitamins and protein.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Fruits_And_Vegetables_Should_I_Eat\"><\/span><b>How Many Fruits And Vegetables Should I Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to Dr.Hyman, around 75% of your plate should consist of various vegetables and fruits. Not all vegetables are equally healthy in large quantities, though. Even though both types are highly nutritious, the non-starchy ones contain less calories, therefore, you would gain less weight (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/09\/150922150040.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This diet recommends that you should avoid starchy vegetables like potatoes and squash. Instead, opt for asparagus, Brussels sprouts, cauliflower or zucchini. It\u2019s really not that difficult, in fact, there are plenty of non-starchy veggies, so it wouldn\u2019t be a problem to find the ones you would enjoy the most and include them to your plate. This will help you achieve the main goal of the Pegan diet \u2013 keeping the blood sugar levels within normal range (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279012\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24741641\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). As for fruits, choose low-glycemic ones like berries and kiwis, which are not only scrumptious, but also high in antioxidants, thus supporting your immune system and helping prevent various diseases, like diabetes and cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26773014\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11588897\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32029 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4555.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Dairy_Not_Allowed_On_The_Pegan_Diet\"><\/span><b>Why Is Dairy Not Allowed On The Pegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dr. Hyman believes that dairy production is harmful to animals and the environment in general. Moreover, he claims that various diseases like cancer, osteoporosis and allergic disorders are linked to dairy. Consequently, dairy intake should be minimized, except for occasional grass-fed kefir or butter.<br \/>\n<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Cons_Of_The_Pegan_Diet\"><\/span><b>What Are The Cons Of The Pegan Diet?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main challenge is that the diet excludes the entire dairy food group, many grains and all sources of added sugars, including processed food. It can be difficult to manage your own menu while attending social gatherings. In the beginning, you may also feel stuck at the supermarket with thoughts on whether this or that product fits your diet. Also, the diet demands constant planning of meals, more cooking time and can not be considered as a low budget one.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32030 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561-1024x576.png\" alt=\"pegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4561.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, the Pegan diet is not the easiest and least-demanding one. It emphasizes the importance of plant food, which is generally rather nutritious and is linked to inflammation reduction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23522825\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, healthy fats from plants and fish can improve your heart health. Also, it is not recommended to avoid gluten and dairy unless you have specific allergies and intolerances (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26287637\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Moreover, sticking to this eating may be a rather bothersome process, so you might be forced to spend quite a lot of time in the supermarket choosing the foods that would fit this diet. Many of the products you would need, such as grass-fed meat, are pretty expensive. So, the Pegan diet might actually work for you, but it\u2019s also demanding and, in addition, not all of its guidelines are scientifically grounded and must be strictly followed if you want to lose weight and enhance your health.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Basics_Of_The_Pegan_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26287637\"><span style=\"font-weight: 400;\">Dairy products and inflammation: A review of the clinical evidence.<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov).\u00a0<\/span><\/li>\n<li><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/09\/150922150040.htm\"><span style=\"font-weight: 400;\">Eating more fruits and non-starchy vegetables is associated with less weight gain<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedaily.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11588897\"><span style=\"font-weight: 400;\">Kiwifruit protects against oxidative DNA damage in human cells and in vitro.<\/span><\/a><span style=\"font-weight: 400;\"> (2001, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2946797\/\"><span style=\"font-weight: 400;\">Major Dietary Protein Sources and the Risk of Coronary Heart Disease in Women<\/span><\/a><span style=\"font-weight: 400;\"> (2010, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279012\/\"><span style=\"font-weight: 400;\">Nutritional Recommendations for Individuals with Diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26773014\"><span style=\"font-weight: 400;\">Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links.<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23522825\"><span style=\"font-weight: 400;\">Self-report of fruit and vegetable intake that meets the 5 a day recommendation is associated with reduced levels of oxidative stress biomarkers and increased levels of antioxidant defense in premenopausal women <\/span><\/a><span style=\"font-weight: 400;\">(2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.lhsfna.org\/index.cfm\/lifelines\/may-2019\/the-many-health-risks-of-processed-foods\/\"><span style=\"font-weight: 400;\">The Many Health Risks of Processed Foods<\/span><\/a><span style=\"font-weight: 400;\"> (2019, lhsfna.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24741641\"><span style=\"font-weight: 400;\">The prevention and control the type-2 diabetes by changing lifestyle and dietary pattern<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Who Created The Pegan Diet And What Does It Mean? The Pegan Diet was developed and introduced by an American physician Dr Mark Adam Hyman. The crux of the Pegan diet lies in integrating the Paleo Diet, which is based only on foods that predate human agriculture, with the Vegan Diet, which rejects any animal-based [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32028,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[100,87],"class_list":["post-516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Basics Of The Pegan Diet: Foods, Benefits And Facts - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you enhance your health by following the Pegan Diet? Should you avoid dairy and grains? Benefits, drawbacks and foods of the Pegan Diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pegan-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Basics Of The Pegan Diet: Foods, Benefits And Facts\" \/>\n<meta property=\"og:description\" content=\"Can you enhance your health by following the Pegan Diet? Should you avoid dairy and grains? 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Porter, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/f584dae960c8e0679f9771b632ca03c6\"},\"headline\":\"The Basics Of The Pegan Diet: Foods, Benefits And Facts\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/\"},\"wordCount\":1303,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2020\\\/03\\\/Frame-4558.png\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>Who Created The Pegan Diet And What Does It Mean?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The Pegan Diet was developed and introduced by an American physician Dr Mark Adam Hyman. The crux of the Pegan diet lies in integrating <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/paleo-diet\\\/\\\" rel=\\\"noopener noreferrer\\\">the Paleo Diet<\\\/a>, which is based only on foods that predate human agriculture, with <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/vegan-diet\\\/\\\" rel=\\\"noopener noreferrer\\\">the Vegan Diet<\\\/a>, which rejects any animal-based food. Thus, 75% of the Pegan Diet meals consist of plant-based foods, namely fruits, vegetables, nuts and even seeds; and 25% of the diet includes sustainably raised meat, poultry, and fish.<\\\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Do Paleo And Vegan Diets Have In Common?\u00a0<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dr. Hyman explains that there are a few certain characteristics, which are common for both paleo and vegan diets. They are rather low glycemic, which means they are:\u00a0<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">low in sugar, flour and refined carbohydrates of all kinds;<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">include many vegetables and fruits;<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">low in pesticides, antibiotics, hormones and no or low GMO foods;<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">high in good quality fats that come from olive oil, nuts, seeds, and avocados;<\\\/span><\\\/li>\\r\\n<\\\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">These diets allow <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/take-up-this-7-day-no-junk-food-challenge\\\/\\\" rel=\\\"noopener noreferrer\\\">no chemicals, additives, and sweeteners<\\\/a>. Both are high in protein, which is good for appetite control and muscle synthesis. Besides, choosing organic and fresh food is preferable for the aforementioned diets.< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/\",\"name\":\"The Basics Of The Pegan Diet: Foods, Benefits And Facts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pegan-diet\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2020\\\/03\\\/Frame-4558.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Can you enhance your health by following the Pegan Diet? Should you avoid dairy and grains? 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Should you avoid dairy and grains? Benefits, drawbacks and foods of the Pegan Diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pegan-diet\/","og_locale":"en_US","og_type":"article","og_title":"The Basics Of The Pegan Diet: Foods, Benefits And Facts","og_description":"Can you enhance your health by following the Pegan Diet? Should you avoid dairy and grains? Benefits, drawbacks and foods of the Pegan Diet.","og_url":"https:\/\/betterme.world\/articles\/pegan-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":960,"height":540,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4558.png","type":"image\/png"}],"author":"A. Porter, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter, Kristen Fleming, RD","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pegan-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pegan-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f584dae960c8e0679f9771b632ca03c6"},"headline":"The Basics Of The Pegan Diet: Foods, Benefits And Facts","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pegan-diet\/"},"wordCount":1303,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4558.png","articleSection":["Diets"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>Who Created The Pegan Diet And What Does It Mean?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The Pegan Diet was developed and introduced by an American physician Dr Mark Adam Hyman. The crux of the Pegan diet lies in integrating <a href=\"https:\/\/betterme.world\/articles\/paleo-diet\/\" rel=\"noopener noreferrer\">the Paleo Diet<\/a>, which is based only on foods that predate human agriculture, with <a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\" rel=\"noopener noreferrer\">the Vegan Diet<\/a>, which rejects any animal-based food. Thus, 75% of the Pegan Diet meals consist of plant-based foods, namely fruits, vegetables, nuts and even seeds; and 25% of the diet includes sustainably raised meat, poultry, and fish.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Do Paleo And Vegan Diets Have In Common?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Dr. Hyman explains that there are a few certain characteristics, which are common for both paleo and vegan diets. They are rather low glycemic, which means they are:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">low in sugar, flour and refined carbohydrates of all kinds;<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">include many vegetables and fruits;<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">low in pesticides, antibiotics, hormones and no or low GMO foods;<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">high in good quality fats that come from olive oil, nuts, seeds, and avocados;<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">These diets allow <a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\" rel=\"noopener noreferrer\">no chemicals, additives, and sweeteners<\/a>. Both are high in protein, which is good for appetite control and muscle synthesis. Besides, choosing organic and fresh food is preferable for the aforementioned diets.< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pegan-diet\/","url":"https:\/\/betterme.world\/articles\/pegan-diet\/","name":"The Basics Of The Pegan Diet: Foods, Benefits And Facts - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pegan-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4558.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Can you enhance your health by following the Pegan Diet? Should you avoid dairy and grains? 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