Features, Advantages and Disadvantages of the Pegan Diet
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The pegan diet was developed by Dr. Mark Hyman and unites the main lines of veganism and the paleo diet. The starting point of the pegan diet is that foods that are full of nutrients but with a low calorie content and foods that are as little processed or refined as possible (and free of toxins or other artificial additives) can support optimal health. The allowed nutrients can reduce inflammation, balance your blood sugar and positively affect your health. Food that is full of nutrients contains vitamins, minerals, complex sugars, lean proteins and healthy fats. The pegan diet uses its own regulations. The pegan diet is considered to be less strict than a vegan or paleo diet.
Vegan diet
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A vegan diet does not include animal-derived food. As a result, no fish, poultry, crustaceans and shellfish and insects are consumed. Furthermore, no products of animal origin such as dairy, eggs and honey are consumed. This diet does not contain animal proteins. The foods to be avoided are replaced by plant-based alternatives to still get enough nutrients. A well-known substitute is tofu.
Paleo Diet
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The paleo diet is derived from the diet of our Paleolithic ancestors. This period stretched over a time interval from 2.5 million years to 10,000 years ago. The foods allowed in a paleo diet are: fish, meat from grass-fed animals, vegetables, fruits, carrots and nuts. The Paleo Diet does not use processed sugars, grains, legumes, processed oils, dairy, or salt.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Permitted foods on the pegan diet
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The emphasis is on the consumption of fruit and vegetables. In addition, there is room for eating small to moderate portions of meat and selected fish, along with a limited number of designated legumes, nuts and seeds. Sugars, grains and oils that have been highly processed are not recommended, but are allowed to a very limited extent. Choose complete nutrition. This is food that has undergone as little processing as possible. In addition to the fruits and vegetables already mentioned, examples of whole foods are: whole grains, tubers and legumes. Whole foods are rich in phytochemicals and nutrients, and still contain a lot of fiber that is often lost in processed foods.
Selection of plant foods
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When choosing a pegan diet, the fruit and vegetable intake should make up three quarters of your daily consumption. Choose fruits and vegetables that have a low glycemic index. Think of berries and vegetables that do not contain too much starch. This ensures that your blood sugar level remains as stable as possible. If you have no problems with your blood sugar, you can consume small amounts of fruit and vegetables that contain a little more starch and sugars.
Choose responsibly produced proteins
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Although the pegan diet is intended to have a ratio of the foods consumed to be 75% fruit and vegetables and 25% animal protein, this diet endorses the view that these proteins should preferably be obtained from a responsible source. If you compare this with the paleo diet, you consume significantly less meat, but on the other hand much more than with a vegan diet. The pegan diet promotes the consumption of proteins that come from pasture-fed animals, which are grass-fed and grow naturally. In addition, the consumption of sardines and wild salmon is recommended because these types of fish have a low mercury content.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Eat healthy fats
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Use fats that have been processed as little as possible. Preferred fats and foods that provide fats are:
Allowed grains and legumes
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A number of gluten-free whole grains and legumes may be consumed in small quantities in the pegan diet. You may consume around 125 grams of grains per meal and the maximum permitted amount of legumes is 75 grams per day. Here are some grains and legumes that you can eat if your blood sugar level is generally stable:
Foods to avoid on the pegan diet
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These foods are usually avoided on the pegan diet because they negatively affect your blood sugar or inflammation in your body.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Disadvantages of the pegan diet
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Exclusion of healthy foods The pegan diet offers more options than a paleo diet or a diet based on veganism. Nevertheless, foods that are normally considered healthy are discouraged. Examples include: whole grains, dairy products and legumes. People who promote the pegan diet give the reason that this is to prevent increases in blood sugar and the development of inflammation. Structural avoidance of foods containing important nutrients can lead to a lack of important vitamins, minerals or other nutrients.
Pricey and some cooking experience required
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A diet consisting mainly of organic foods can be too big a drain on your wallet. In addition, some experience in cooking and meal planning is recommended with this diet.