Meet The New 2019 Diet Trend: The Pegan Diet

This could possibly be the next diet trend this 2019!

A brand-new year brings new opportunities to make better, healthier lifestyle choices. In 2018, the keto diet was the "trendy diet" people tried. According to trend reports by Pinterest, the Pegan diet is poised to take the spotlight this 2019.

What is the Pegan diet? This diet is basically a fusion of the Paleo and vegan diet. The term Pegan was invented by an American physician named Dr. Mark Hyman, who believes "this way of eating makes the most sense for our health and the health of our planet."

Let's break down these two popular diets to better understand how they can be combined:

Healthy doughnuts!
Photo by Courtesy of Mirabai Sebastian

The Paleo diet or the "caveman" diet, is a dietary plan based on foods that were consumed during the Paleolithic era, which dates back to at least 2.6 million years ago, all the way up until 10,000 BP (Before Present). When you're eating a caveman's diet, you are restricted to eating fruits, vegetables, nuts, seeds, lean meats, fish, and oils from fruits and nuts. On the other hand, this diet removes grains, legumes, dairy products, refined sugar, salt, potato, or any highly-processed food in all of your meals.

Grab a spoon and have a taste of this potato soup.
Photo by Patrick Martires

The other half of the Pegan diet is the vegan diet, which revolves around the philosophy that animals have the right to be free from human exploitation-be it for food, clothing, science, or entertainment. This is why vegans eliminate the intake of meat, poultry, fish, seafood, dairy, eggs, bee-products, and animal-based ingredients. Some of the food they are allowed to eat are tofu, legumes, nuts, seeds, yogurt, whole grains, fruits, and vegetables.

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Combining the prohibitions of Paleo and vegan diet seems to contradict, but the Pegan diet makes a way for both to coincide. According to Dr. Hyman, "The similarities of these diets is that it focuses on real, whole, fresh food that is sustainably raised." So, what are Pegans allowed to eat? The mind behind the creation of this Paleo-vegan diet says to focus on the following:

This vegetable bean stew is healthy and extremely delicious!
Photo by Miguel Nacianceno

1 Consume more protein and fats

, like nuts (not peanuts), seeds, coconut, avocados, sardines, and olive oil. Specifically, you can add more nuts and seeds to your plate since these are packed with protein, minerals, and good fats.

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There's so much you can do with lentils!
Photo by Aldwin Aspillera

2 Beans, especially starchy beans, are to be consumed as little as possible.

It would be best to stick to lentils!


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It's time to switch up your bottle of oil!
Photo by Pixabay

3 Avoid vegetable oils

such as canola, sunflower, corn, and soybean. Switch it up with omega 3 fats, nuts, coconut, avocados, and saturated fat from grass fed or sustainably-raised animals.

Adlai, also known as adlay, Chinese pearl barley, or Job's Tears, is a gluten-free grain.
Photo by Cat Altomonte

4 Stay away from gluten!

Starches such as wheat, rye, couscous, and flour should be avoided. Soups, broths, cold cuts, French fries, processed cheese, mayonnaise, ketchup, soy sauce, vodka, and wine coolers which contain gluten (unless stated otherwise). You can often treat yourself to gluten and gluten-free whole grains sparingly since gluten-free whole grains can still raise blood sugar and can trigger auto-immunity.

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Have you tried a goat or sheep's milk?
Photo by Pixabay

5 Avoid or limit your dairy intake.

Swap you carton of milk with organic goat or sheep products-but only as a treat!

There are a thousand ways to enjoy fruits!
Photo by Majoy Siason


 Eat lots of fruits and vegetables that are low in sugar, since these should take up 75% of your plate. Some of the fruits that are low in sugar are apples, oranges, strawberries, peaches, and grapes. For your vegetable intake, you can stick to celery, spinach, broccoli, cauliflower, or arugula which are some of the greens that are low in sugar.


Why not have a plate of adobo + kangkong!
Photo by Toto Labrador


Even though the vegan diet restricts eating animal products, the Pegan diet allows it. The catch is that meat should be treated as a condiment, and not as a main course. All you have to do is switch up your vegetable proportions with your meat proportions when you're on the Pegan diet.

You can make Spanish-style sardines at home!
Photo by Miguel Nacianceno

8 Your intake of meats should be limited to organic, pasture-raised, grass-fed, free-range, or wild.

If you want to indulge on a delicious fish dish, the fish should have low mercury levels and low PCB (Polychlorinated Biphenyls, which are a group of toxic, man-made chemicals produced by the chlorination of Biphenyl). Stick to sardines, anchovies, and other small fishes, while it would be best to avoid tuna, swordfish, and sea bass.

Alfajores are South American cookies with dulce de leche sandwiched between delicate cookies.
Photo by Bianca Laxamana

9 Sugar, in all its forms, should only be consumed occasionally and sparingly.

Just like with any other dietary plans, you should always consult a licensed professional before trying the Pegan diet. When you consult a physician or nutritionist about it, they can personalize your approach depending on your condition, preferences, and needs. Always keep in mind that what works for one person, may not work for another.



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