Although this is a contradiction for many people, the Pegan diet is a combination of veganism and the paleo diet, which is based primarily on animal protein. Its creator, Dr. Mark Hyman, director of Cleveland Clinic's Center for Functional Medicine, says it's a perfect balance that will allow many people to benefit from their health, which is a good enough reason so that, little by little, his theory attracts the attention of the whole world.
# What is the Pegan Diet?
Mark Hyman goes on to explain that vegetables are the most important thing in a diet. They must occupy, at least, half of your plate and preferably, 75% of this one. They must be raw, organic and contain as little chemicals as possible.
To better understand what was said earlier, the doctor has developed a list of features that should be included in a healthy diet and that will guide you in choosing your foods.
# Things to prioritize
- Vegetables and fruits. You have to think that your plate is like a palette of colors, the more there is, the better. The variety of fruits and vegetables will allow you to obtain different nutrients.
- Good quality greases. The main one is omega-3, it has many benefits for your brain, your skin and your heart. This nutrient is found in fish such as salmon, sardines and anchovies, but also in other products such as olive oil, nuts or avocado.
- Protein adapted. Our muscles feed on proteins, they also play an important role in other body functions, which is why we can not do without them. Although they are of plant origin, they are found mainly in meat and other products of animal origin. According to Dr. Hyman, meat must play a secondary role in your plate.
- Animals raised in the open air. As for fruits and vegetables, the origin of the meat is very important, it is necessary to privilege an animal which has been nourished in the pasture and in freedom.
# Things to avoid
- Antibiotics and hormones. It is important to know where your food comes from and fortunately it is becoming easier to find organic foods and pesticide-free products.
- High glycemic index. Sugar, flour and refined carbohydrates such as pasta or white bread should be eliminated. Mark Hyman points out that it is possible to eat this type of food but only occasionally, to have fun.
- Dairy products and gluten. These products cause swelling and are difficult to digest, eliminating them from your diet instantly improves digestion.
# Foods that are controversial
- Eggs. For years, they have been associated with high cholesterol and heart problems, recent studies have shown that consuming them once a day was not harmful, quite the opposite: they are a great source of protein and good fats for the brain.
- Legumes. Vegans use them to substitute animal protein, however, the lectins they contain can cause swelling and blood sugar spikes. Dr. Hyman recommends consuming them in small amounts.
- Tuna. It is also a source of omega-3s, however, it contains mercury, a substance linked to certain diseases such as cancer, a good reason to reduce its daily consumption.
