In recent years, including in Romania, food has become increasingly fragmented. How do we navigate between diets and punctual rules? Some choose clear diets: keto, paleo or vegan, others follow only occasional restrictions such as “gluten-free” or “sugar-free”, and intermittent fasting helps them set meals and control calories.
Photo credit: Shutterstock
In this landscape, the “pegan” diet, a hybrid between the principles of paleo and those of veganism, is re-emerging. The concept, formulated by American physician Mark Hyman in a 2014 blog post, became increasingly popular with the publication of his book “Food: What the Heck Should I Eat (2018)”, according to a material published by The Washington Post.
Peganism is often presented as more moderate and easier to follow than keto diets or strict veganism. In practice, however, things are more nuanced.
Many plants, many promises
The Pegan diet is essentially a predominantly plant-based diet. About 75% of the plate should be occupied by fruits and vegetables, especially the intensely colored ones. This is undoubtedly one of the strengths of the diet, given that the population consumes, on average, too few foods of plant origin.
Increasing the intake of vegetables and fruits automatically leads to a higher consumption of fiber, a key element in a healthy diet. The recommended daily requirement is about 25–35 grams, and fiber is associated with multiple benefits: supporting cardiovascular health, regulating digestion, and reducing the risk of cancer, especially colon.
“I really believe we don't eat enough plants, fruits and vegetables and don't reach our daily fiber intake. For those who prefer a plant-based diet but feel overwhelmed by a completely vegan diet, being vegan can be an option.” explained one of the specialists quoted by The Washington Post.
However, the diet comes with a first limitation: fruits are restricted almost exclusively to berries, considered safer from the perspective of the glycemic index. Other types of fruit are viewed with suspicion on the grounds that they raise blood sugar levels quickly, an approach that is not unanimously supported by the scientific community.
Good fats and protein in moderation
Another pillar of the Pegan diet is the emphasis on healthy fats. Fatty fish and flaxseed are recommended for omega-3 fatty acids, essential for health and often insufficient in modern diets. Nuts, avocados, olives and associated oils are also frequently recommended as sources of healthy fats.
However, the diet also allows moderate amounts of saturated fat, from meat and carefully selected dairy products: butter, ghee, provided they are “clean” and sustainable products. Animal protein is treated as a “condiment” rather than the centerpiece of the meal, and fish and seafood, especially low-mercury species, are recommended instead of red meat.
This approach largely overlaps with the principles of a well-constructed flexitarian diet. However, the Pegan diet recommends limiting legumes, including beans, which can be eaten occasionally in small amounts, about half a cup, although they are generally recognized as valuable sources of fiber and plant protein.
The risk of obsession
A controversial element of the pegan diet is the long list of foods and ingredients that are only good to avoid. The diet also limits added sugar and excludes processed or potentially contaminated products: vegetables and fruits with pesticides, meat and dairy from animals treated with antibiotics or hormones, and foods with additives, preservatives, artificial colors or sweeteners.
Mark Hyman summarizes his diet philosophy in a simple formula: “If God made that food, eat it; if man made it, leave it.” His message is attractive, but experts point out that such an approach can lead to orthorexia, an excessive preoccupation with eating “perfectly”, which comes with negative effects on mental health and social life.
The diet also prohibits wheat and other gluten-containing grains, except for the occasional consumption of einkorn, an ancient variety of wheat. Gluten-free grains, such as quinoa, brown rice, oats or amaranth, are also limited because they raise blood sugar or trigger autoimmune reactions, claims that, however, are not supported by solid evidence for the general population, say experts cited by The Washington Post.
On dairy, Hyman's initially strict stance has changed over time. Yogurt, kefir, butter, ghee or some cheeses are occasionally allowed, preferably from goat's or sheep's milk, organic products, obtained from farms that respect animal welfare.
Diet as an exercise in awareness
Experts point out that any diet also comes with an indirect benefit: it forces you to think about what you eat. You plan your meals, control your portions, reduce your consumption of fast food and ultra-processed foods. This process, in itself, can have positive effects.
The problem arises when the rules become an end in themselves, and eating turns into a constant source of anxiety. Peganism offers useful ideas: more plants, less processed foods, but also restrictions that, for most healthy people, are unnecessary.
