pegan diet, paleo, vegan

Eat like a Pegan- Combine Vegan & Paleo for the best of both worlds.

We now know that food is medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease.  So the question is “What’s the best diet plan?” Well it’s a grey area… we all have biochemical individuality meaning whats good for one may be a detriment to others, and the fact that humans can thrive on an array of different types of diet. Ultimately you have to be your own advocate and find whats best for your body and lifestyle.

Dr. Mark Hyman recently created a new style of eating called Pegan (I had to laugh because someone finally coined a “name” for my diet!) he advocates pulling the best  advice of both diets to create an eating plan more sustainable and less restrictive- but ultimately healthy for the masses. The funny thing is that Veganism and Paleo have more in common then they realize.

Dietatary Guidelines that all the experts can agree on

  • Low glycemic load – choose foods low in sugar, flour and refined carbohydrates.
  • Eat lots of fruits and veggies. Choose deep colours and lots of variety. This provides a high phytonutrient content and protects against most diseases.
  • Avoid pesticides, antibiotics and hormones and probably no or low GMO foods.
  • No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners and other “Franken Chemicals.”
  • Eat good quality fats – Mainly Omega 3 Fatty Acids. Choose good quality fats from olive oil, nuts, seeds and avocados.
  • Get adequate protein for appetite control and muscle synthesis.
  • Ideally consume organic, local and fresh foods.
  • If animal products are consumed they should be sustainably raised or grass fed.
  • If you are eating fish you should choose low mercury and low toxin containing fish such as sardines, herring and anchovies or other small fish and avoid tuna, swordfish and Chilean sea bass because of the high mercury load.

How to Eat like a Pegan

  1. Focus on the glycemic load of your diet. Be aware on the sugar content in your meals and focus on more protein and fats.  Nuts, seeds, coconut, avocados, sardines, olive oil.
  2. Eat the right fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil! Focus instead on omega 3 fats, nuts, coconut, avocados and yes, even saturated fat from grass fed or sustainably raised animals.
  3. Eat mostly plants – lots of low glycemic vegetables and fruits. This should be 75 percent of your diet and your plate. I usually make 2 to 3 vegetable dishes per meal.
  4. Focus on nuts and seeds. They are full of protein, minerals, and good fats and they lower the risk of heart disease and diabetes.
  5. Avoid dairy – it is for growing calves into cows, not for humans.
  6. Avoid gluten – Most is from Franken Wheat – so look for heirloom wheat (Einkorn); if you are not gluten sensitive, then consider it an occasional treat.
  7. Eat gluten-free whole grains sparingly– they still raise blood sugar and can trigger autoimmunity.
  8. Eat beans sparingly – lentils are best. Stay away from big starchy beans.
  9. Eat meat or animal products as a condiment, not a main course. Vegetables should take center stage and meat should be a side dish.
  10. Think of sugar as an occasional treat – in all its various forms (i.e., use occasionally and sparingly).

Source Dr. Mark Hyman

 

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