John Myers
The number of vegans in Germany is increasing and the diet free of animal products is correspondingly well known. But what do pegans eat? We will introduce you to this diet in more detail.
What is pegan diet?
Vegans, lacto-ovo-vegetarians, pescetarians and now pegans: it can sometimes be difficult to keep up with the diversity of diets. Often there is nothing new behind the trendy terms, but rather well-known ones. This is also the case with the pegan diet: This is a combination of paleo and vegan, which is why it is also called paleovegan. An American doctor was the first to mix the two diets, and it attracted a lot of interest. Fresh, unprocessed foods are on the menu, just like our ancestors ate: hence “paleo”, i.e. Stone Age. Vegan because the main part is made up of vegetables and fruit. Cereals, milk and milk products as well as sugar should be avoided, legumes, meat, fish and eggs are suitable in moderation. Convinced vegans can therefore not switch to the pegan diet. Except for the lack of grain and milk, the concept largely corresponds to modern nutritional recommendations such as the mix plate.
Rich in vital substances, diverse, sustainable: advantages of the paleo-vegan diet
Cooking yourself and with natural ingredients is always the first choice if you want to implement a conscious diet. This is the only way you have control over all ingredients and the quality of the food. With vegetables and fruit as the basis, the pegan diet provides plenty of important vitamins and minerals, supplemented by high-quality meat from grass-fed animals. Fats should come from nuts, olives or avocados, which automatically means you avoid trans fats, which are classified as unhealthy. This also applies to sugar, the consumption of which in Germany is far too high overall. The avoidance of cereals and milk is controversial among experts: Pegans reject wheat & Co. because of the gluten it contains, which according to them should promote autoimmune diseases. And milk is meant for calves, not for people. Opponents dispute these arguments.
Pegan diet reviewed by experts
Dr Incidentally, Hyman, the inventor of the pegan diet, advocates an individual design of the diet. For example, gluten-free or low-gluten foods such as oatmeal are not strictly forbidden in the pegan diet for breakfast. You can also switch to pseudo-cereals such as quinoa and buckwheat, which do not contain gluten. If you bake bread with such ingredients instead of wheat or spelled, it is suitable for the pegan diet. Good to know, especially since other carbohydrate sources like rice and potatoes are not recommended as part of a pegan diet. However, avoiding milk and milk products, which provide protein and calcium and are vitamin B2 foods, can pose a problem. Here, experts advise designing the recipes for the pegan diet accordingly and, for example, incorporating calcium-rich vegetables such as kale or spinach. All in all, the pegan diet has many advantages with appropriate adaptation, from which autoimmune patients and people with intolerances in particular can benefit.
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