The Pegan Diet: Vegan and Paleo Combined
The Pegan Diet is a type of combination eating strategy that brings together the Paleo and Vegan dieting concepts. The purpose of this way of eating is to choose the most healthful, practical and humane qualities of the two separate strategies in order to create one diet that will offer it all.
The first part of the Pegan Diet is Paleo dieting, also known as caveman dieting. It is meant to replicate the type of eating habits that had been consumed by our ancestors, back when humans were hunter-gatherers. It is based primarily on meat, eggs, fish, fruits and veggies. That said, it does not include most dairy nor any legumes, grains, processed foods or sugars.
The second part of the Pegan Diet is veganism. This is based on fruits, vegetables, grains, nuts and seeds. It excludes any animal products or byproducts, including meat, fish, poultry, eggs, dairy, honey and other foods sourced from animals in some way. It also cuts out animal based products such as cosmetics, personal care products, as well as leather and fur.
By combining these two strategies, the main focus is on the glycemic load of the foods that are being eaten. This can be quite challenging when taking the vegan side of the strategy into account. The reason is that it means the main type of food that must be eaten is the form containing proteins as well as fats. On the vegan side of that effort, it means that the foods to be consumed most frequently are nuts (aside from peanuts), seeds (such as hemp, chia, flax, pumpkin and sesame), avocados, olive oil and coconut.
At the same time, it is very important to be careful when selecting fats. The majority of vegetable oils – such as corn, sunflower, canola and particularly soybean – must be avoided as much as possible. Instead, fats such as avocados, nuts, coconut and others containing omega 3 fatty acids should be the top choices.
In terms of quantity, most of the plate for each meal and snack should be low-glycemic vegetables and fruits. In fact, three quarters of any given plate should be made up of these ingredients. Typically speaking, a variety of two to three veggies and fruits should make their way into each meal in order to ensure proper variety and, therefore, nutrition.
Sugar and other sweeteners should be avoided. If you absolutely must have something sugary, make it a part of a very rare treat and make sure to aim for raw versions of sugar and not high fructose corn syrup or white sugar. Remember that honey is not allowed on the vegan side of this diet.