What You Need to Know About a Pegan Diet


Last Updated on January 12, 2021

On the surface, the philosophy of the paleo and vegan diets may seem in direct conflict with one another, but some nutritionists are saying that these diets can work in solid coordination with one another and actually complement one another. The pegan diet isn’t quite the same as just mashing up a paleo diet with a vegan one, but it’s not that far from that high concept. If you want to hop onto the newest dating trend, here’s what you need to know.

It Allows Meat Without Centering It

On the surface, it can seem like a pegan diet is about allowing you to eat anything but carbs and dairy. That’s not too far from the mark, but the main distinction between it and a paleo diet is how it portions out those servings. Meat is an intrinsic part of the pegan diet and used as a principal source of protein, but the meat is considered an accompaniment to the main course rather than the starring ingredient. In a pegan diet, roughly 75% of your food consumption should be fruits and vegetables with the other space in your diet dedicated to meat, poultry, and seafood.

Paying Attention to Where Your Food Comes From is Important

The pegan diet is still about fostering nutritional patterns that closely resemble that of our paleolithic ancestors, and that means reverting back to a time before chemicals and hormones were an expected part of our diet. Meat may only be a quarter of your intake, but the meat you do decide to consume is important. Steer clear of factory-farmed meat and eggs, and look for alternatives that are naturally raised and grass-fed. Pegan diets also encourage seafood thanks to their high quantity of omega fatty acids. Incorporate seafood into your diet that’s low in mercury content if you want to stick to the diet and get the highest quality results.

Supplements Are Your Friend

pill cocktail

The pegan diet is still relatively new, and it runs contrary to what some might think of as a balanced diet. That doesn’t mean that it can’t be effective, but if you find yourself dragging throughout the day or simply not getting the nutrients you need, you can bolster your diet with supplemental vitamins and minerals. Making use of all-natural vitamins is the best way to stay in line with the philosophy of the pegan diet. Supplements like fatty15 can provide you with the fatty acids you might be missing when you slim down the amount of meat in your diet.

Whole Grains Aren’t Completely Verboten

sunset field of grain

This isn’t paleo, and that means that you don’t need to remove bread and other delicious carbohydrates from your diet entirely. There are also some legumes that you can add to your diet to help bulk up your meals. As far as grains are concerned, look for whole grains like millet, quinoa, and black rice. As for legumes, lentils and chickpeas are both allowed, as are black and pinto beans. But you do need to be careful in how many grains and legumes you eat. You can incorporate up to half a cup of whole grains in each meal and up to a cup of legumes in a day.

Is the pegan diet right for you? That’s something you’ll have to figure out for yourself. But it’s a diet that’s showing promising results. While it offers one of the most efficient ways to fuel your body and offers a decent amount of variety, it’s a relatively limiting option. At the very least, it can get you eating more vegetables and encourage you to think more about where your meals are sourced.

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