As its name suggests, the pegan diet, coined by Mark Hyman, M.D., combines the principles of the paleo diet with veganism. By maintaining a primarily plant-based lifestyle complemented by grass-fed meat and healthy fats, this eating pattern touts that it can help combat disease while also being beneficial for the planet, according to Dr. Hyman.
But many health experts flag concerns about this diet, and note a number of drawbacks ranging from the avoidance of certain, healthy foods to its potential cost. Find out if it’s right for you.
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What Is the Pegan Diet?
First introduced by Dr. Hyman in a 2014 blog post, the pegan diet is essentially a paleo-vegan hybrid that focuses on “real, whole, fresh food that is sustainably raised,” he writes. Dr. Hyman’s recently published book, The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World, outlines the diet in its entirety.
“In a nutshell, pegan emphasizes increasing intake of non-starchy and lower-glycemic plant foods [like non-starchy vegetables] and healthy plant fats [like avocado, nuts and seeds], limiting intake of animal foods and starchier or higher-carb plant foods—like beans and whole grains—and avoiding all highly-processed and refined foods,” says Charlotte Martin, a registered dietitian in Baltimore and author of The Plant-Forward Solution. It also discourages conventionally-raised animal products in favor of organic and grass-fed sources.
Dairy is another food group that Dr. Hyman recommends avoiding. “While some can tolerate it, for most, it contributes to obesity, diabetes, heart disease and cancer and may increase (not decrease) the risk of osteoporosis,” he argues in his blog post introducing the pegan diet.
Overall, the pegan diet touts weight loss and longevity by tamping down inflammation, boosting detoxification, optimizing the gut microbiome and keeping blood sugar and insulin levels in check, according to Martin.
Pegan Diet Food List
Specific foods are emphasized on the pegan diet, with health benefits suggested by each.
Vegetables and Fruit
Plants like low-glycemic fruits (such as blueberries, raspberries and strawberries) and vegetables (like leafy greens, cucumbers and broccoli) should make up 75% of your diet and plate, according to Dr. Hyman, who says he eats two to three vegetable dishes per meal. “The deeper the colors, the more variety, the better. This provides a high phytonutrient content protective against most diseases,” he explains in the blog post. Indeed, research has found that fruit and vegetables play a role in reducing inflammation, and have potential preventive effects on a number of chronic diseases[1]Wallace TC, Bailey RL, Blumberg JB, Burton-Freeman B, Chen CO, etc. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. Critical Reviews in Food Science and Nutrition. 60:13;2174-2211. . Low-starch, high-fiber veggies are also lower in calories, adds Martin.
Whole Grains
This diet recommends you eat whole grains sparingly, and no more than ½ cup per meal while also avoiding gluten-containing grain options. Low-glycemic whole grains provide fiber and some, like cooked quinoa, are good sources of protein, Martin adds.
Legumes
Beans—particularly lentils—are also recommended, but sparingly, with a maximum serving of up to 1 cup per day. “These are sources of plant protein and fiber, which support satiety, heart health and gut health,” says Martin. However, Dr. Hyman recommends avoiding “big, starchy beans.”
Grass-Fed and Sustainably Sourced Animal Proteins
The key difference between pegan and veganism is that the pegan diet encourages the consumption of small portions of sustainably sourced protein, including eggs, chicken, lamb and wild salmon. “These are [solid] sources of high-quality protein, which helps with muscle preservation/building and satiety,” says Martin.
Nuts and Seeds
Nuts and seeds are also encouraged on the pegan diet, as they are heart-healthy and fiber-rich fats that also offer some protein, says Martin. Jackie Newgent a registered dietitian and 2021 Forbes Health Advisory Board member, also cites research suggesting that a higher intake of tree nuts is associated with a lower risk of cancer, especially cancers of the digestive system [2]Lee J, Shin A, Oh JH, Kim J. The relationship between nut intake and risk of colorectal cancer: a case control study . Nutr J. 2018;17(1):37. .
Other Healthy Fats
Heart-healthy fats, including avocado, avocado oil, coconut oil and olive oil, are also on Dr. Hyman’s list of foods to eat for the pegan diet. “All but coconut oil are rich in unsaturated fats,” says Martin.
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Putting It Together: A Pegan Diet Meal Plan
Below is a sample meal plan for a week of pegan eating, put together by Martin.
| BREAKFAST | LUNCH | DINNER | SNACKS | |
|---|---|---|---|---|
Monday | Berry smoothie with mixed berries, spinach, protein powder, nut butter and coconut milk | Collard green chicken salad wrap with pasture-raised chicken, avocado oil-based mayo, walnuts, celery and onion | Spaghetti squash boat with grass-fed ground bison and homemade tomato sauce | Roasted chickpeas |
Tuesday | Scrambled eggs with mushrooms, bell pepper and avocado | Spaghetti squash boat with grass-fed ground bison | Tempeh salad with romaine, cabbage, cucumber, carrot and vinegar-tamari-based dressing | Date and nut energy bites |
Wednesday | Berry smoothie with mixed berries, spinach, protein powder, nut butter and coconut milk | Tempeh salad with romaine, cabbage, cucumber, carrot and vinegar-tamari-based dressing | Wild-caught salmon with quinoa and roasted broccoli and cauliflower | Homemade seed crackers |
Thursday | Scrambled eggs with mushrooms, bell pepper and avocado | Wild-caught salmon with quinoa and roasted broccoli and cauliflower | Curried lentil soup with red lentils, cauliflower, carrots, canned coconut milk and curry powder | Grass-fed yogurt with raspberries |
Friday | Berry smoothie with mixed berries, spinach, protein powder, nut butter and coconut milk | Curried lentil soup with red lentils, cauliflower, carrots, canned coconut milk and curry powder | Shrimp fried rice with wild-caught shrimp, cauliflower rice, eggs and peas | Sweet potato toast with avocado and hemp seeds |
Saturday | Pancakes made from almond flour, eggs and monkfruit sweetener, topped with blueberries | Shrimp fried rice with wild-caught shrimp, cauliflower rice, eggs and peas | Turkey and mushroom burger on lettuce wrap with sweet potato and parsnip fries | Apple with almond butter |
Sunday | Pancakes made from almond flour, eggs and monkfruit sweetener, topped with blueberries | Turkey and mushroom burger on lettuce wrap with sweet potato and parsnip fries | Cashew chicken stir-fry with pasture-raised chicken, cashews, snow peas, broccoli and bell pepper | Kiwi and handful of nuts |
Benefits of the Pegan Diet
While there are no direct scientific studies of the pegan diet, its principles may support a number of potential benefits.
It May Promote Weight Loss
It’s likely you can lose weight while following this diet “because the calorically-dense, nutrient-poor refined foods that have become a large component of the ‘standard American Diet’ are off-limits here,” says Martin. Indeed, the pegan diet specifically notes that you should treat sugar as an occasional treat, and that you should avoid chemicals, additives, preservatives, dyes and other artificial sweeteners.
Additionally, you are instructed to limit intake of other foods, like whole grains, starchy vegetables and dairy, which are nutritious, but also high in calories and easy to consume in large quantities. “Putting a limit on them will likely lead to a decrease in calorie intake,” Martin adds.
May Improve Heart Health
Non-starchy vegetables, low-glycemic fruits and unsaturated fat sources, like nuts, seeds and avocado, make up a good chunk of the pegan diet. “These foods are rich in vitamins, minerals, antioxidants and other phytonutrients, fiber and unsaturated fats—all of which support heart health,” says Martin. However, other food groups (like starchy vegetables and fruits) can support heart health, too.
May Improve Gut Health
Certain non-starchy vegetables like asparagus, alliums (such as garlic and onion) and mushrooms are particularly rich in prebiotic fibers “which fuel beneficial gut bacteria so that they can survive and thrive,” says Martin.
“The pegan diet encourages high consumption of these foods, although it does limit intake of many other prebiotic-rich foods, like legumes and certain fruits and whole grains,” she adds. “On a well-planned pegan diet, you should be able to get enough prebiotic fiber and fiber in general, although it may be a little bit challenging.” She also recommends including fermented foods in the diet, such as kimchi, sauerkraut and miso, which are “sources of beneficial microorganisms commonly referred to as probiotics.”
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Risks of the Pegan Diet
Despite the benefits you may reap from the pegan diet, health experts express a number of concerns with this eating pattern.
You Will Miss Out on the Health Benefits of Beans
The advice to curb bean consumption is “off base,” per Newgent. “Beans offer potential gut health, cardioprotective, anti-obesity and anti-diabetes effects,” she says. “Since the pegan diet puts limits on many whole grains and beans, I don’t recommend it.”
It Isn’t Backed by Scientific Evidence
The pegan diet is based more on philosophy than science, using “modern catchwords without much true meaning” (such as terms like “clean food”) while also promoting “non-validated diet components like ‘detox,’” says D. Barry Boyd, M.D., a Yale Medicine hematologist, oncologist and nutritionist, practicing at the Smilow Cancer Hospital Care Center at Greenwich Hospital in Greenwich, Connecticut, and author of The Cancer Recovery Plan.
While the components largely encourage a healthy eating pattern—limiting sugars and high-glycemic foods, encouraging high intake of plant-based vegetables and fruits, modest intake of lean red meats and low mercury-containing fish and emphasizing organic—some of the “don’ts” mean missing out on scientifically-backed health benefits, according to Dr. Boyd. In addition to beans, coffee is restricted on the diet, which may lower the risk of diabetes and heart disease, among other benefits.
Gluten-Free Doesn’t Always Mean Healthy
Dr. Boyd also notes that the concept of eliminating whole grains and gluten “removes critical dietary components linked to metabolic and gut health.”
“Gluten-free is now a ‘badge’ all new diets must display despite its adverse role in the health and well-being of only a very small minority,” he says.
While the gluten-free movement has offered those with gluten intolerances a wider variety of foods to choose from, Dr. Boyd argues that a vast majority of Americans now mistakenly believe gluten is bad and contributes to their various daily maladies.
“Unfortunately, by limiting gluten unnecessarily, we may also limit healthy high fiber foods critical for long-term health,” he adds.
It Lacks Dairy
The elimination of dairy in the pegan diet also concerns Dr. Boyd, who notes scientifically-proven benefits of dairy including its inclusion of protein and micronutrients like calcium. “Restricting dairy has become popular, but not necessarily scientific,” he says.
It May Be Triggering for Disordered Eating
Because the pegan diet restricts or limits many nutritious foods like legumes, grains, starchy vegetables, fruit and dairy “and there is some fear mongering used in [Dr. Hyman’s] explanations as to why you should limit these foods, I would not recommend this diet to anyone with a history of an eating disorder,” says Martin.
Cost/Convenience
The pegan diet can also be costly and inconvenient, according to both Martin and Dr. Boyd.
“The diet encourages purchasing only organic, wild-caught, pasture-raised animal products and organic produce, which are typically more expensive than their conventional counterparts,” says Martin, pointing out that it may not be affordable for many people.
