The Daily Escape

Have you heard of the “Pegan” diet? Despite its quirky-sounding name, it’s not a diet plan consisting solely of peas! The term is a portmanteau of the words “paleo” and “vegan”, both of which are nutritional approaches with a sizeable track record for getting people healthy. However, what exactly is a Pegan diet and how do you get started?

If you’ve been partaking in the “modern” diet for quite some time now, you’d probably think nothing of having sugary food on a somewhat regular basis. For the Pegan diet, sugar intake should be minimised as much as possible. The same goes for meat – your primary source of food should come in the form of nuts, seeds and vegetables. There are a huge variety of such food stuffs, each with their own unique taste, smell, and textures! Starchy vegetables (e.g. potatoes) are fine, although the bulk of your vegetable intake should revolve around non-starchy vegetables (e.g. leafy greens).

When thinking about a predominantly plant-based diet, most will think about fruits as well. With the Pegan diet, low-sugar and low-glycaemic fruits such as berries are preferred by most. Avoid eating dried fruits too as their sugar content becomes more concentrated as part of the drying process.

Steer clear from hormones, pesticides, anti-biotics, GMOs, artificial sweeteners and other unnatural ingredients when selecting your groceries. Go with fresh produce whenever possible and opt for organic options when it comes to produce that are commonly sprayed for insects. Also, prioritise foods that have healthy omega-3 fatty acids such as nuts and seeds. When you do eat meat, go with fish like salmon and whole eggs for their micronutrient profile and protein content.

Dairy tends to fare poorly in the Pegan diet. As such, it’s easier to just steer clear of it. However, indulging in fermented options like yoghurt once in a while can help to boost your digestive health. You may also wish to try goat or sheep dairy instead of the typical cow’s, as some people find that their bodies have an easier time processing them.

While legumes are a big source of protein for many vegans, going the Pegan route would mean reducing your intake of starchy beans as they are known to cause digestive problems in some people. In fact, if you have diabetes, a high-bean diet may trigger spikes in your blood sugar. If you do have beans, stick to consuming moderate amounts of a maximum of 1 cup per day, or go with non-starchy options like green or Italian beans.

While it may seem like the Pegan diet brings the best of both worlds into one cohesive nutrition plan, one should also bear in mind that the same could be said for their drawbacks. The most pertinent issue lies with caloric intake, which is something that many vegans struggle to navigate around. That is not to say that embarking on the Pegan diet is a fool’s errand. Properly structured, it offers the body a wide variety of nutrients from wholesome, unprocessed sources, which is anything but undesirable. Give it a whirl and see if it works for you!

References

Sinking your teeth into the Pegan diet