What is the Pegan Diet? Benefits, Pros and Cons of the Pegan Diet

The Pegan Diet, created by Dr. Mark Hyman, is a style of eating inspired by two of the most glaring dietary trends, paleo and vegan.

What is the Pegan Diet?

What is the Pegan Diet?

The Pegan diet is a combination of the main principles of paleo and vegetarian diets, based on the notion that nutrient dense foods can reduce inflammation and balance sugar levels. in the blood and support good health.

This diet is made up of 75% fruits and vegetables, with the remaining 25% divided mainly between meats, eggs and healthy fats, such as some legumes and free whole grains. gluten in limited quantities.

Besides, the Pegan diet is not designed for a short time, but with a more sustainable purpose so that you can follow it indefinitely.

How to do the pegan diet

Food to eat

Food to eat

Fruits and vegetables

The majority of foods on the pegan diet are vegetables and fruits, which make up about 75% of your total intake. Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, are important to help lower your blood sugar.

For those of you who have achieved healthy blood sugar control before starting the diet, a small amount of starchy vegetables and sugary fruits can be used for people.

Eat herbivores

The Pegan Diet discourages eating conventionally raised meat or eggs. Instead, you should focus on grass-fed beef, large meat, poultry, and eggs.

Grains and legumes

In the Pegan diet, grains and legumes are not recommended, but you can use them within the permissible limits:

• Grains: Black rice, quinoa, amaranth, millet, teff, oats
• Legumes : Lentils, chickpeas, black beans, pinto beans

You should note that in each meal per day, the amount of cereal should not exceed 125g and the amount of beans should not exceed 75g.

Minimal processed fat

With this diet, you should eat healthy fats that come from specific sources, like these:

• Nuts: Except peanuts
• Seeds: Except for processed seed oil
• Butter and Olives: Olive oil and cold pressed butter can be used
• Coconut: Unrefined coconut oil is allowed
• Omega-3s: Especially those from fish and low-mercury algae.

Food should not be eaten

With this diet, you will say no to milk

Dairy foods: When following this diet, you will say no to milk, ice cream and pizza, these foods contain a lot of fat that causes overweight and obesity.

Grains: If you have followed the Pegan diet, you should limit the use of grains because they can cause inflammation, increase blood sugar.

Legumes: Most legumes are discouraged because they raise blood sugar

Sugar: You should avoid any form of added sugar, refined or not.

Food Additives: You should avoid artificial colors, flavors, preservatives and additives.

Sweets: Avoid foods that are high in sugar.

Benefits of the Pegan Diet

Benefits of the Pegan Diet

This diet does not allow any dairy products, which can be difficult for some people, but it has many benefits for you. Nutrition research explains that higher dairy intake is associated with a higher risk of prostate cancer, ovarian cancer and type 1 diabetes.

Helps provide the body with healthy food and helps it function better.

With this diet, not only is it beneficial for the body, but it is also possible to lose weight, as this diet creates a calorie deficit, which is essential for weight loss.

Hitting the Cons of the Pegan Diet

Disadvantages of Pegan Diet

This diet bans dairy products entirely, which makes it difficult for some people to adapt.

The diet only calls for consuming organic meats, but these meats are quite expensive so you will need to have a big budget to switch to the pegan diet.

Carbohydrate intake does not reach the required level, because of this some people may feel exhausted, lack of vitality.

The above article is the sharing of Tnhelearning.edu.vn about the Pegan diet, hopefully through the article you will understand more about this diet.

Source: vinacas.com

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