{"id":5680,"date":"2021-03-09T17:10:17","date_gmt":"2021-03-09T17:10:17","guid":{"rendered":"http:\/\/www.theguthealthdoctor.com\/?p=5680"},"modified":"2023-03-17T15:04:24","modified_gmt":"2023-03-17T15:04:24","slug":"the-pegan-diet-what-is-it-and-why-i-wouldnt-recommend-it","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/the-pegan-diet-what-is-it-and-why-i-wouldnt-recommend-it","title":{"rendered":"The Pegan diet: what is it &#038; why I wouldn&#8217;t recommend it"},"content":{"rendered":"<p>Heard about the &#8216;pegan&#8217; diet? Here&#8217;s the science&#8230;<\/p>\n<p>A cross between paleo and veganism, the idea is to up the vegetables and fruit, but largely avoid grains, legumes and dairy because of their suggested impact on blood sugar levels.<\/p>\n<p>&nbsp;<\/p>\n<p>On the plus side&#8230;<\/p>\n<ul>\n<li>Any focus on eating whole, plant foods will always be a positive &#8211; more vegetables, more fruits, more fibre.<\/li>\n<li>Reducing your intake of overly processed foods and added sugar is no bad thing either (although there&#8217;s no need to get too fixated on it!).<\/li>\n<li>The principles aren&#8217;t quite so restrictive as paleo (zero grains) or vegan diets alone.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>But&#8230;<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Don&#8217;t<\/strong> cut down on whole grains thinking they&#8217;re &#8216;bad&#8217; for you!<\/p>\n<p>&nbsp;<\/p>\n<p>Whole grains are packed with fibre and are not only good for your gut health &#8211; but studies show they&#8217;re l<strong>inked to a reduced risk of several diseases,<\/strong> including type 2 diabetes, heart disease and colon cancer.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Whole grains are linked with a lower risk of breast cancer and higher whole grain intake has been associated with a reduced risk of heart disease by more than 20%<\/li>\n<li>Legumes contain prebiotics, which feed your gut bacteria &#8211; and we don&#8217;t want them to go hangry!<\/li>\n<li>Unless you have coeliac disease, there&#8217;s no evidence for cutting out gluten-containing foods, especially in their wholegrain form. In fact, a &#8216;typical&#8217; gluten-free diet has been shown to reduce certain gut bacteria that produce health-promoting chemicals (called short-chain fatty acids). If you are coeliac rest assure it&#8217;s not all doom and gloom, opt for the non-gluten wholegrains such as buckwheat, quinoa etc. and your gut microbes will be just fine.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Unless you&#8217;re allergic to peanuts, there&#8217;s no need to avoid them &#8211; so you don&#8217;t need to give up that peanut butter love! I&#8217;d recommend going for 100% nuts versions.<\/p>\n<p>&nbsp;<\/p>\n<p>Cutting out food groups unnecessarily can put you at an increased risk of nutrient deficiencies.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #eb0c77;\"><strong>The bottom line<\/strong><\/span><\/p>\n<p>Yes to eating more plants, no to cutting out food groups! Diversity not restriction.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><\/h3>\n<div class=\"helpful-wrapper helpful-wrapper--big\">\n<div class=\"helpful \">\n<div class=\"helpful-content\" role=\"alert\"><\/div>\n<div class=\"helpful-controls\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Heard about the &#8216;pegan&#8217; diet? Here&#8217;s the science&#8230; A cross between paleo and veganism, the idea is to up the vegetables and fruit, but largely avoid grains, legumes and dairy because of their suggested impact on blood sugar levels. &nbsp; On the plus side&#8230; Any focus on eating whole, plant foods will always be a&#8230;<\/p>\n","protected":false},"author":6,"featured_media":5778,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[48,30],"tags":[],"class_list":["post-5680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-or-nutrition","category-myth-busting"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Pegan diet: what is it &amp; why I wouldn&#039;t recommend it | The Gut Health Doctor<\/title>\n<meta name=\"description\" content=\"Heard about the &#039;Pegan&#039; diet? 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