Peganism: how did the pegan diet come about?

Although the name was inspired by veganism, the pegano diet does not take animal welfare into account.

catch diet

Edited and resized image by Ella Olsson is available on Unsplash

The pegan diet is a lifestyle inspired by two popular currents: the paleo diet and the vegan philosophy. Did you think it had to do with paganism? No... It's not that. According to its creator, Dr. Mark Hyman, peganism promotes health by reducing inflammation and balancing blood sugar. However, some components of this diet remain controversial.

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what is the catch diet

The pegan diet, which is a combination of paleo and vegan diets, was conceived on the principles that whole foods, rich in nutrients, reduce inflammation, balance blood sugar and improve overall health.

Despite its name, the pegan diet has its own set of guidelines. She prioritizes the consumption of vegetables and fruits, but also the intake of small amounts of meat and certain fish. Thus, the welfare of animals and the social and environmental impacts generated by the consumption of products of animal origin are not taken into account, as they would be in the case of veganism. In addition, another difference between the pegan and vegan diet is that the latter is a philosophy of life that takes into account practices beyond food, such as the consumption of medicines, cosmetics, clothing, musical instruments and other objects that are not tested in animals and do not have any part of the animal's organism, as would be the case with clothes made of leather.

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In the pegan diet, the goal is to be healthier. To achieve this end, peganos avoid highly processed sugars, oils and grains​ even if they are still acceptable in very small amounts. Furthermore, it is not a short-term diet, but a way of eating that must be followed indefinitely.

The main foods in the pegan diet are vegetables and fruits, which should make up 75% of the total intake. Low glycemic index fruits and vegetables, such as non-starch fruits and vegetables, are prioritized to minimize the rise in blood sugar.

Less than 25% of the total food intake can be from animal proteins fed on grass or naturally in the ocean. This point is what differentiates it from the paleo diet, where animal protein intake would be higher. Peganism also encourages eating fish - such as sardines and wild salmon, which the magpies believe are healthier because, according to the diet's creator, they would have less mercury content than other marine animals.

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In the pegana diet, healthy fats from specific sources such as:
  • Oilseeds (except peanuts);
  • Seeds (except processed seed oils);
  • Avocados and olives (olive oil and cold pressed avocados can also be used);
  • Coconut (unrefined coconut oil is allowed);
  • Omega-3s: especially those from fish or algae with low mercury content.
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Grain intake should not exceed more than half a cup (125 grams) per meal, while pulses intake should not exceed one cup (75 grams) per day. In this diet, it is suggested to ingest:

  • Grains: black rice, quinoa, amaranth, corn, tefe, oats
  • Legumes: lentils, chickpeas and beans
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However, in keeping with the principles of the pegan diet, it is necessary to further restrict these foods if you have diabetes or another condition that requires greater control of your blood sugar levels.

Avoided foods

The foods normally avoided in the pegan diet are:

  • Dairy: cow's milk, yogurt and cheese are strongly not recommended in the pegan lifestyle. However, foods made with sheep's or goat's milk are allowed in limited quantities, as long as the animal has been fed on pasture and not feed;
  • Gluten: All gluten-containing grains are strongly not recommended;
  • Sugar: any form of addition of sugar, refined or not, is generally avoided. Can be used occasionally - but in moderation;
  • Refined Oils: Refined or highly processed oils such as canola, soybean, sunflower and corn oil are almost always avoided;
  • Food additives: artificial colors, flavors, preservatives and other additives are avoided.
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potential benefits

The pegan diet can contribute to your health in a number of ways. The strong emphasis on fruit and vegetable intake is perhaps its best feature. Fruits and vegetables are some of the most nutritionally diverse foods. They are full of fiber, vitamins, minerals and plant compounds known to prevent disease and reduce oxidative stress and inflammation (see studies on this here: 1, 2, 3).

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The pegan diet also prioritizes the intake of healthy fats, which can have a positive impact on heart health (see studies about it here: 4, 5). Furthermore, diets that depend on whole foods and contain few ultra-processed foods are associated with an improvement in the overall quality of health (see studies on this: 6, 7).



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