Going Pegan? 20 Vegan + Paleo Friendly Recipes | One Bite Vegan (2024)

FAQs

Can you eat oatmeal on a pegan diet? ›

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt.

Whole Soy Foods: Edamame and tofu are staples in many vegan diets but they are not included in paleo. The pegan diet does include soy if it comes from whole, unprocessed sources like tofu, tempeh, miso or edamame.

The “pegan” diet is a hybrid, combining the paleo diet -- which focuses on whole foods that might have been hunted or gathered, like fruits, veggies, meats, and nuts -- and the vegan diet, in which you eat only plant-based foods.

Shunned by vegan and paleo dieters alike, dairy has no place in the pegan eating plan, since many people have a hard time digesting it. Both vegan and paleo diets place an emphasis on plant-based foods, since they're a tremendous source of the vitamins and minerals that our bodies need to remain healthy.

2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.

More About the Pegan Diet

If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.

Grain intake should not exceed more than a 1/2 cup cooked grains per meal, while legume intake should not exceed 1 cup cooked legumes per day. Here are some grains and legumes that you may eat: Grains: Black rice, quinoa, amaranth, millet, teff, oats. Legumes: Lentils, chickpeas, black beans, pinto beans.

The pegan diet suggests eating only small portions — for example, half a cup of low glycemic grains such as black rice or quinoa with a meal. In addition, people should avoid processed foods made from flour, which may raise blood sugar.

With its focus on unprocessed, whole foods, sustainably sourced meats, and nutrient-rich veggies, there's a lot to like about the pegan diet. However, the diet limits nutrient-dense foods like dairy, grains, and beans, all of which have well-established health benefits you may not want to miss out on.

Here's what foods to avoid or limit while on the pegan diet: Dairy: All dairy products should be completely avoided, including cow's milk, cheese, yogurt, and butter.

Is Katie Couric a vegan? ›

While Couric, Kardashian, and Tucci aren't completely vegan, plenty of celebrities, including Billie Eilish, Natalie Portman, Lewis Hamilton, Venus Williams, and Heather Rae El Moussa, have made the leap. Find our list of 36 vegan celebrities here!

Breakfast. I like to keep it pretty simple, so I'll usually do some poached eggs with avocado, tomato, and olive oil. Or I'll make a fat-heavy shake with lots of nuts, seeds, collagen, coconut butter, spinach, wild blueberries or blackberries, and some macadamia nut milk.

"The premise of the pegan diet is fantastic, however, if you tolerate dairy and gluten well, then feel free to enjoy some cheese, Greek yogurt or 100% whole-wheat products. Just remember as with any food, listening to your body and being aware of portion size is key.

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

The pegan diet combines a paleo and vegan diet. Nutritional aspects of the diet, such as an abundance of plant foods and avoiding sugar, may help prevent chronic diseases, weight gain, and inflammation. However, the pegan diet restricts grains, beans, and dairy products and may be too limiting for some people.

Why are Oats not Paleo-friendly? Although oats are a non-fattening healthy food for a more mainstream diet, oats do contain anti-nutrients that the Paleo diet aims to avoid such as phytic acid, lectins, and avenin. Not only do oats contain a few anti-nutrients, but they are also often contaminated with gluten.