Dr. Oz had special guest Mark Hyman on the show today to talk about his new Pegan diet that combines the common areas of Paleo and Vegan diets to get rid of inflammation and lose weight. Both of these diet plans have many supporters and fans that say they have been helped by switching to their specific type of eating plans. Hyman agrees these diets are better than the average American diet and says the fact that both of these diets focus on eating whole foods and staying away from additives and chemicals is the reason people see results while following them.
Pegan Diet Rules
1. Stay away from sugar, processed meat, dairy, gluten, and refined oils as they are some of the leading causes of inflammation in the body. Oz says inflammation is stress inside the body and the reason many experience weight gain while dealing with it.
2. Limit meat intake. Hyman says meat needs to be treated as a condiment instead of a main course. He also adds that meat should be from sources that have low levels of antibiotics and chemicals. Hyman says this departs from the “no meat” stance from Paleo and Vegan but it will make it easier for people to stick with the diet.
3. Eat only Gluten free grains like black rice and quinoa. Hyman says this is essential because grains, even gluten if free, can still cause inflammation and sugar spikes in the blood. He recommends we only consume 1/2 cup of grains per day.
4. Start off the day with Eggs. Hyman believes eggs have had a bad rap and he says eggs are a great source of protein, vitamins, and minerals that are essential to the body.
5. Load up on veggies. Hyman says we should eat plenty of cruciferous veggies like cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar green leaf vegetables. He also says we should make sure over 80% of our food intake is from veggies and we should look to low glycemic foods like onions, mushrooms, peaches, pears, and strawberries.
Here is a list of low GI fruits:
- Most grapes
- Kiwi fruit
Here is a list of fruits and veggies with moderate to high GI:
- Plantain (a fruit that’s used as a vegetable, like squash or tomatoes)
- Sweet potatoes and yams
- Sweet Corn
- Many canned fruits
- Dried fruits such as raisins, dates and dried cranberries
Oz never questions Hyman about the departures in this diet from traditional paleo and vegan diets. Hyman hinted that he wanted to create a diet that is easier to follow. Many people have a hard time going totally meat free. By incorporating small amounts of meat into the diet as a condiment, the goal could be to slowly ween people off of meat altogether.
Photo courtesy of Dr. Oz