The Pegan diet is a hybrid of two popular diets: Paleo and vegan. Dr. Mark Hyman, a functional medicine physician, coined the term “Pegan” to describe a dietary approach that emphasizes whole, unprocessed foods while being flexible enough to include certain sustainably-raised or grass-fed animal foods.
The diet comprises mainly plant foods with small amounts of high-quality animal proteins. The Pegan diet encourages a plant-based foundation, with about 75% of your plate being filled with mostly vegetables and fruits in moderation. The other 25% comes from high-quality animal proteins, fats, and some grains and legumes.
In addition to the foods listed below, you may have coffee on the Pegan diet, but sugar, artificial sweeteners and dairy milk aren’t permitted as coffee add-ins. Colorful produce is the cornerstone of the Pegan diet. Non-starchy vegetables like leafy greens, broccoli, cauliflower and peppers are highly encouraged, while whole fruits and starchy vegetables, like sweet potatoes, are permitted in moderation (up to 1⁄2 cup per day for starchy veggies).
Hyman recommends choosing deeper-colored produce and varying the fruits and veggies you eat. You can enjoy avocados, nuts, seeds and olive oil on the Pegan diet. The diet also allows for saturated fats from coconut oil and sustainably raised or grass-fed animals, however, other experts have questioned the healthfulness of fats from these sources.
Unlike the vegan diet, the Pegan diet provides high-quality, su.