The Pegan Diet Summary

21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World

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Introduction

At first, the paleo and vegan diets appear very different. But this is due to stereotypes that say paleo is all about meat and vegan is all about kale. In reality, they are more similar than different. Both diets emphasize whole, plant-based foods and avoid starch, sugar, dairy, and additives. 

The Pegan Diet offers a balanced and easy-to-follow approach to healthy eating. It combines the best aspects of paleo and vegan diets to create a unique approach called the Pegan diet. 

The book’s key idea is that food is medicine, and it offers 21 principles to help you use food to heal your body and reclaim your health. The Pegan diet emphasizes whole, nutrient-dense foods like fruits, vegetables, nuts, and seeds while limiting processed foods, sugar, and refined carbs.  

About Mark Hyman

Dr. Mark Hyman is a physician and best-selling author who is known for his work in functional medicine and promoting healthy diets. He serves as Head of Strategy and Innovation for the Cleveland Clinic Center for Functional Medicine and is the founder and director of The UltraWellness Center. 

Dr. Hyman has written several books, including Food: What the Heck Should I Cook?, Food: What the Heck Should I Eat?, Eat Fat, Get Thin, and The Blood Sugar Solution 10-Day Detox Diet.

Dr. Hyman is a regular contributor to The Huffington Post and has been featured in many prominent media outlets, including The New York Times, TIME, and CNN. He is also a member of the board of directors for the Institute for Functional Medicine and has been recognized for his work in public health and wellness.

StoryShot #1: Reclaim Your Health with These 21 Practical Principles

Principle #1: Use Food as Your Pharmacy

In functional medicine, food is viewed as a medicine that can both cause and treat disease. 

The body is not divided into different organs but rather into seven interrelated systems, including the microbiome, immune system, and energy system. Imbalances in these systems can lead to a wide range of illnesses. Therefore, treating the body and maintaining good health involves taking care of these systems through healthy eating. 

The idea is to use food as medicine, or “your pharmacy,” to help balance the body’s systems and prevent disease.

To have a healthy diet, you must eat plant foods from every color group. The Pegan diet is a plant-rich approach that incorporates high-quality animal proteins and fats. 

Principle #2: Eat the Rainbow

Plants are nutrient-dense and full of beneficial chemicals that can help prevent diseases. Eating a variety of vegetables and fruits from every color group every day will provide you with a range of health benefits. 

• Red foods have anti-inflammatory and antioxidant properties
• Orange foods improve fertility and mood
• Yellow foods promote digestion
• Green ones protect blood vessels 
• Blue foods are great for mood balance and neural health. 

By following the rainbow and eating more plants, you’ll provide your body with all the nutrients it needs to thrive.

Principle #3: Follow the 75 Percent Rule

Fill 75 percent of your plate with plant-based foods, such as fruits, vegetables, and whole grains. The remaining 25 percent can include lean protein sources such as wild-caught fish, grass-fed beef, and organic chicken.

Principle #4: Eat the Right Beans, Whole Grains, Nuts, and Seeds

Consume plant-based sources of protein, such as lentils, quinoa, almonds, and chia seeds. These foods are rich in fiber, vitamins, and minerals that are essential for maintaining optimal health.

Principle #5: Eat Your Meat as Medicine

Consume high-quality animal products, such as grass-fed beef and organic chicken, in moderation. Dr. Hyman explains that these foods are rich in nutrients such as omega-3 fatty acids and vitamin B12, which are essential for optimal health.

A balanced diet rich in “brain foods” such as omega-3s, magnesium, vitamin D, antioxidants, and B vitamins can enhance your mood. Research has shown that eating whole foods such as fruits, vegetables, legumes, nuts, seeds, and small amounts of high-quality meat is up to 400% more effective in treating depression than a typical Western diet high in processed, sugary, and starchy foods. 

Principle #6: Be Picky About Poultry, Eggs, and Fish

Consume animal products that are free from antibiotics and hormones. Dr. Hyman suggests choosing wild-caught fish and pasture-raised eggs, as these foods are rich in nutrients that are essential for optimal health.

Principle #7: Have Fats with Every Meal

Consume healthy fat sources with every meal, such as avocado, nuts, and olive oil. These foods are rich in monounsaturated and polyunsaturated fats, which can help promote healthy cholesterol levels and reduce the risk of heart disease.

Principle #8: Avoid dairy (Mostly)

Dairy products are not as essential to a healthy diet as we once believed. While dairy is a good source of calcium, it’s not the only source. Excessive consumption of dairy can contribute to inflammation, allergies, and digestive issues. 

Some people may have lactose intolerance or sensitivity to casein, a protein found in milk, and may not realize it until they eliminate dairy from their diet.

Here are some tips on how to avoid dairy (mostly) and what to substitute it with:

• Switch to plant-based milk: There are many dairy-free milk alternatives like almond, coconut, soy, and oat milk, which are rich in vitamins and minerals.
• Look for dairy-free cheese alternatives: There are many plant-based cheese alternatives that taste great and can be used as substitutes for dairy cheese.
• Eat more leafy greens and nuts: These are great sources of calcium, which can help you replace the calcium you might have lost by cutting back on dairy.
• Experiment with plant-based yogurt: Coconut or soy-based yogurt is a great substitute for dairy yogurt.
• Be mindful of hidden sources of dairy: Dairy can be found in many products, such as baked goods, processed foods, and sauces. Always check the ingredients list.

Principle #9: Eat Like a Regenetarian

The Pegan Diet encourages eating like a “regenetarian” which is a term coined by Dr. Hyman that refers to someone who eats in a way that supports regenerative agriculture practices.  This involves eating whole, minimally processed foods that are grown sustainably and in a way that enhances the health of the soil and environment. 

Examples of regenerative foods include:

• Grass-fed meat
• Pasture-raised eggs
• Wild-caught fish. 

Regenerative agriculture not only supports optimal health but also helps to combat climate change.

Principle #10: Treat Sugar Like a Recreational Drug

Sugar is a “recreational drug” and we should approach it as such. This means that while it’s okay to indulge in small amounts, we should avoid consuming it in excess. 

Sugar can have harmful effects on the body, including weight gain, inflammation, and an increased risk of chronic diseases like diabetes and heart disease. 

Some examples of ways to reduce sugar intake include avoiding sugary drinks, limiting processed foods, and choosing whole foods with natural sweetness.

Principle #11: Don’t Rely on Coffee and Alcohol

While coffee and alcohol can be enjoyable in moderation, Dr. Hyman recommends not relying on them as a way to manage stress or boost energy. Both can have negative effects on the body and disrupt sleep, which can in turn impact overall health. 

Instead, find other ways to manage stress and boost energy, such as practicing meditation, getting regular exercise, and ensuring adequate sleep.

Principle #12: Leverage Personalized Nutrition for Optimal Health

The Pegan Diet emphasizes the importance of personalized nutrition, meaning that everyone’s dietary needs and preferences may differ. 

There is no one-size-fits-all approach to nutrition, and individuals may benefit from working with a healthcare provider to identify their unique needs. 

Principle #13: Cleanse, Detox, and Reset Wisely

To maintain good health, you should detoxify and cleanse your body. The Pegan diet recommends a ten-day detox that includes consuming combinations of foods and practices that are essential for resetting your body.

To do this, you should:

1. Drink filtered water 
2. Eat nuts and seeds
3. Eat a variety of non-starchy foods
4. Consume grass-fed beef, 
5. Eat green beans and organic berries. 

It’s essential to eat with the same time interval pauses between meals, such as 12 hours of fasting, to activate the body’s healing mechanisms.

Sleeping at the same time every day is also vital for your health, wellness, longevity, healing, and detoxification.

Principle 14: Assess the Risks and Benefits of a Vegan Diet

While the Pegan Diet encourages consuming plenty of plant-based foods, Dr. Hyman also notes that a completely vegan diet may not be appropriate for everyone. Some individuals may require more protein or specific nutrients that are more easily obtained through animal-based foods. 

Work with a healthcare provider to assess the risks and benefits of a vegan diet for individual needs.

Principle 15: Eat for Gut Health

A healthy gut is important for overall health, and the Pegan Diet emphasizes eating foods that promote gut health, such as fermented foods and prebiotic fibers. Dr. Hyman notes that the health of your gut can impact your physical health, your mood, and even your behavior. 

Examples of gut-healthy foods are:

• Kefir
• Kimchi
• Sauerkraut
• Other fermented foods.

Principle 16: Eat for Longevity

Eat foods that can promote longevity, such as antioxidant-rich foods, omega-3 fatty acids, and plant-based foods. Longevity is about more than just living longer; it’s about living better, with vitality, joy, and energy. 

Examples of foods that can promote longevity are:

• Dark leafy greens
• Berries
• Nuts
• Wild-caught fish

Principle 17: Eat to Boost Mood

What you eat can have a significant impact on your mood and mental health. Eat foods that can help boost mood and support mental health, such as omega-3 fatty acids, B vitamins, and probiotics. 

What you eat is one of the most powerful tools you have to regulate your mood and optimize your brain function. 

To boost your mood, reduce your intake of refined sugars, carbohydrates, and artificial sugars, avoid late meals, and eat regularly during the day. 

Principle 18: Make Healthy Eating Affordable

One common barrier to eating healthy is the perceived cost. Make healthy eating affordable by focusing on nutrient-dense whole foods, buying in bulk, and meal planning. Eating healthy doesn’t have to be expensive. 

Some examples of affordable, nutrient-dense foods are sweet potatoes, frozen vegetables, and canned beans.

Principle 20: Make Healthy Habits Stick

Making lasting lifestyle changes can be challenging, but the Pegan Diet encourages making healthy habits stick by setting realistic goals, tracking progress, and enlisting support. Sustainability is key to lasting change. 

Some examples of healthy habits are meal planning, mindful eating, and regular exercise.

Principle 21: Start the Pegan Diet Today

The final principle of the Pegan Diet is to start today. The best way to reclaim your health is to take action now. 

Some tips for getting started on the Pegan Diet include cleaning out your pantry, stocking up on nutrient-dense whole foods, and seeking support from friends and family.

StoryShot #2: The Ultimate Pegan Diet Food List

Here is an expanded food list for the Pegan Diet:

• Fruits: All types of fruits are allowed on the Pegan Diet. However, an emphasis is placed on low-glycemic fruits such as cherries, strawberries, pears, and apples.

• Vegetables: E a variety of colorful vegetables, including leafy greens, broccoli, peppers, and squash.
• Dairy alternatives: Dairy is avoided on the Pegan Diet. However, you can consume dairy alternatives like unsweetened nut milk or coconut yogurt.
• Eggs: Eggs are allowed on the Pegan Diet, preferably pasture-raised.
• Nuts and seeds: Nuts and seeds are encouraged, except for peanuts, which are legumes. Examples of nuts and seeds include almonds, cashews, chia seeds, and flaxseeds.
• Oils: The Pegan Diet allows for the consumption of healthy fats in the form of oils, such as avocado or olive oil.
• Meats and poultry: Preferably organic, grass-fed, sustainably raised meats.

In addition to these foods, the Pegan Diet also allows for minimal amounts of black rice, legumes like beans or lentils (up to one cup per day), and quinoa. However, sugar and desserts should be consumed sparingly. 

StoryShot #3: What Foods to Avoid for Optimal Health

Here are the foods that you should avoid: 

• Bread and most grains, like barley, oats, and wheat, should be avoided. However, black rice and quinoa are acceptable alternatives, as they are low glycemic and gluten-free. 
• Legumes like beans and lentils should be consumed sparingly, up to one cup per day.
• Dairy products, milk, cheese, ice cream, or yogurt made from cow’s milk should be avoided. 
• Foods with added sugar or a high glycemic index, such as refined carbohydrates and processed foods, should be avoided. Instead, opt for low-glycemic fruits and vegetables such as broccoli, carrots, peas, tomatoes, cherries, strawberries, pears, and apples.
• Processed Foods: Packaged crackers, snacks, and baked goods often contain high levels of sugar, sodium, and unhealthy fats that can lead to weight gain and other health problems.

Final Summary and Review

The Pegan diet is a healthy and conscious way of eating that considers the environment when making dietary decisions. It combines elements of both vegan and Paleo diets, while eliminating dairy and minimizing the consumption of grains and legumes. 

The main principles of the Pegan diet include:

• Using food as medicine
• Eating a variety of plant-based foods, eating the right types of beans and grains
• Consuming animal products in moderation, avoiding dairy
• Treating sugar like a recreational drug
• Avoiding coffee and alcohol, 
• Leveraging personalized nutrition, assessing the risks and benefits of a vegan diet
• Eating for gut health, eating for longevity, eating to boost mood, 

Foods to consume on the Pegan diet include fruits and vegetables, nuts and seeds, oils, grass-fed meats and poultry, eggs, wild-caught fish, fermented foods, prebiotic fibers, and low-glycemic fruits and vegetables. 

Eating a Pegan diet involves regularly consuming plant-based foods with the right balance of high-quality animal proteins and fats, while prioritizing sustainability. 

Eating at the same time intervals between meals and sleeping at the same time every night are important for the body’s healing mechanisms. 

Finally, personalized nutrition is essential for individual optimal health and wellness.

Rating

We rate The Pegan Diet 4.2/5. 

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