Peganism – the most fashionable diet of 2019 is just a marketing gimmick ?


The rules of peganism 

The author of the pegan diet is Mark Hyman, a medical doctor who has been propagating his own diet since 2014. However, only now the Internet has gone crazy about it. Its assumption was to choose and combine the best aspects of the paleo and vegan diet. What characterizes peganism? 

Low glycemic index of the diet – low content of sugar, flour, purified carbohydrates. 

High content of vegetables and fruits – a large variety of colorful vegetables and fruits. 

Low content of pesticides, antibiotics and hormones from food products. 

High content of healthy fat – mainly unsaturated omega 3 from nuts, seeds and avocado. 

Food, mainly local, ecological. 

It sounds beautiful! The problem arises when we look more closely at its specific rules. 


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What can you eat on a pegan diet? 

Vegetables and fruits – they should account for 75% of everything you eat during the day. Choose those with a low glycemic index. Add 2-3 vegetables to each main meal. 

Nuts and seeds – excluding peanuts 

Avocado- source of healthy, monounsaturated fatty acids 

Products that should be consumed in moderate amounts 

Gluten-free cereals (rice, quinoa, amaranth, buckwheat) – allowed once in a while, but they can cause fluctuations in blood sugar and exacerbate autoimmune diseases. 

Legume seeds – the best is lentils. Avoid beans and broad beans! 

Eggs – they are a very good source of protein and nutrients 

Fish – only those species that contain small amounts of mercury. According to the author of the diet, sardines and wild salmon are the best 

Meat – treat only as an addition to the dish, not as the main ingredient. 

What can you not eat using peganism? 

Milk and dairy products – according to the author are associated with obesity, diabetes, heart disease, cancer and osteoporosis 

Cereals containing gluten (wheat, rye, barley, spelled) – Mark Hyman combines their consumption with inflammation in the body, diseases of autoimmunity and digestive problems 

Vegetable oils – mainly sunflower, rapeseed corn, soy 

Sugar – products containing sugar should be eaten as little as possible and only occasionally 

Peganism is therefore neither paleo nor vegan. This is a diet that is based primarily on products of vegetable origin, mainly vegetables (75%), which you supplement with a small amount of nuts, seeds, gluten-free cereals and animal products. 

The benefits of pegan diet 

It is less restrictive than the paleo diet and easier to use in practice. 

The diet ensures adequate supply of dietary fiber. 

This is a diet based on unprocessed food products. 

Peganism is characterized by low intake of salt and sugar. 

Disadvantages of peganism 

Peganism provides too little carbohydrates, which may result in weakness. 

There is a risk that the pegan diet does not ensure adequate consumption of protein and vitamins from the group. B. 

You can feel a stronger hunger on a Pegan diet. 

The use of this method of nutrition is quite expensive, because the diet is based on organic products. 

Peganism – an example menu 

See what a pegan diet can look like. 


Quinoa pancakes on buckwheat flour and almond milk with raspberries 


II breakfast 

Multi-vegetable juice + a handful of walnuts



Thai soup with coconut milk from pak-choi 

Baked curry cauliflower with cashew nuts 



Celery with peanut butter



Vegetable salad, avocado, hard boiled eggs and pumpkin seeds



You can read also: Chia seeds – the best superfood?

Posted on: March 14, 2019

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