Pegan Diet: Is It Effective?

New diets continue to emerge, each promising to be the best for health. While some diets have strong scientific backing, such as the Mediterranean diet, others lack substantial evidence. One such diet is the pegan diet, a hybrid of paleo and vegan diets. This article explores the pegan diet, its health benefits, potential risks, and the recommended foods to eat and avoid.

What is a pegan diet?

The pegan diet was introduced in 2021 by Mark Hyman, MD. It is a hybrid of the paleo and vegan diets, combining the principles of both. The term "pegan" is derived from the words paleo and vegan, representing the fusion of these two dietary approaches.

The pegan diet emphasizes a predominantly plant-based eating pattern, with approximately 75% of the diet consisting of plant-based and 25% animal-based foods.

The paleo diet, also known as the paleolithic diet, is not vegan or vegetarian. It focuses on consuming lean proteins, primarily from animal sources, while limiting carbohydrates. Highly processed foods, added sugar, and unhealthy fats should be avoided on the paleo diet.

On the other hand, the vegan diet is entirely plant-based, with protein derived solely from plant sources. It is typically high in carbohydrates, fiber, healthy fats, antioxidants, and potassium while low in sodium.

Acceptable foods on the pegan diet

The pegan diet encourages the consumption of the following foods:

• Fruits. Including a variety of fruits in the diet provides essential vitamins, minerals, and antioxidants.
• Vegetables. Emphasizing a wide range of vegetables ensures a diverse nutrient intake and supports overall health.
• Dairy alternatives. Opting for dairy alternatives free from added sugar or sweeteners is allowed as part of the pegan diet.
• Eggs. Eggs are allowed on the pegan diet, they provide high-quality protein and essential nutrients.
• Nuts. Nuts are a nutrient-dense food, rich in healthy fats, fiber, and various vitamins and minerals.
• Seeds. Incorporating seeds into the diet, such as flaxseeds, chia seeds, and hemp seeds, add nutritional value and healthy fats.
• Healthy fats. The diet encourages healthy fats like avocados, olive oil, and coconut oil, all of which provide essential nutrients and promote satiety.
• Fish. The consumption of fish, particularly fatty fish like salmon or sardines, can provide omega-3 fatty acids and contribute to heart health.

In moderation, small amounts of black rice, legumes, quinoa, and sugar are allowed on the pegan diet.

Foods to avoid on the pegan diet

While the pegan diet shares some similarities with other healthy eating patterns, it also imposes restrictions on certain food groups. The following foods are fine as a part of a typical healthy and balanced diet but avoided on the pegan diet:

• Bread. Traditional bread made from grains such as wheat, spelt, rye, and barley is restricted on the pegan diet.
• Grains. Legumes such as beans and lentils, excellent plant-based protein and fiber sources, are generally excluded from the pegan diet.
• Dairy products. Milk, cheese, yogurt, and ice cream, which are derived from animal sources, are typically eliminated from the pegan diet.
• Certain vegetable oils. Oils such as soybean, sunflower, cottonseed, corn, grapeseed, and safflower, which are commonly used in cooking, are discouraged on the pegan diet.

The pegan diet imposes more limitations on food choices, potentially reducing dietary diversity.

Potential health benefits of a pegan diet

While the pegan diet promotes the consumption of numerous healthy foods and discourages the intake of processed and sugar-added foods, limited scientific evidence specifically supports the pegan diet.

However, certain aspects of the pegan diet can offer health benefits. For example, by reducing the consumption of processed foods, added sugars, and trans fats, the pegan diet may positively impact cardiovascular health markers, such as blood pressure and cholesterol levels.

Risks and limitations of the pegan diet

While the pegan diet may have potential benefits, it is important to consider the following risks and limitations:

• Unnecessary restriction. The pegan diet restricts certain foods considered healthy. Overly restrictive eating patterns lead to unhealthy relationships with food, potentially contributing to disordered eating habits. Finding a balance that allows for a varied and sustainable approach to healthy nutrition is recommended.
• Nutrient deficiencies. Excluding food groups such as dairy, grains, and legumes may result in inadequate intake of certain essential nutrients. For example, excluding dairy products may lead to calcium deficiency, while avoiding grains and legumes may lower B vitamins and dietary fiber intake. Careful planning and attention to nutrient intake are necessary to prevent deficiencies.
• Lack of evidence. The pegan diet is relatively new. Additional studies examining short and long-term effects are needed to determine the benefits and risks of following the pegan diet.

Is the pegan diet worth a try?

The pegan diet combines the paleo and vegan diets. While it promotes the consumption of whole, unprocessed foods and limits the intake of processed and sugar-added foods, its effectiveness and long-term benefits are lacking.

The pegan diet is not suitable for everyone, especially individuals with specific nutrient requirements or medical conditions. Always consult a healthcare professional or registered dietitian before adopting any specific diet. They will create the most suitable dietary approach that meets one's goals, needs, and requirements.