Becoming a Pegan – Tips for Healthy Brands and Healthy Living

Regular readers know I am doing 50 healthy things this year in honor of my 50^th birthday. Here’s number 49: eating a “pegan” diet.

My close friends tease me about the various healthy eating trends I’ve followed over the years. I was a near vegetarian for a long time. Recently, I’ve been trying to eat more meat because I feel like I need protein. I am definitely a devotee of local and organic foods. I go back and forth on dairy and grains. But mostly, I am an admitted research junkie, and as findings have changed over the years, I have also changed my diet.

Recently, I came across this article, written by Dr. Mark Hyman, that is the best summary I’ve seen of current thinking that makes sense to me. Dr. Hyman has recently been named Director of The Cleveland Clinic’s new Functional Medicine Center. I find it fascinating that arguably the most credible medical clinic in the country is embracing functional medicine.

Dr. Hyman says it’s his job “to figure out the best way to keep my patients healthy. We now know that food is medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease.” Therefore, he believes doctors have a fundamental responsibility to help their patients sift through all of the confusing nutritional studies reported in the media

I really encourage you to read Dr. Hyman’s entire article, as he talks a lot about why nutrition research is confusing and flawed. He talks specifically about two diets that are popular now which both seem to generate good results: Paleo and Vegan. “Essentially, each camp adheres to their diet with near religious fervor. And each can point to studies validating their point of view.  We call this cherry picking,” says Dr. Hyman.

He goes on to say that he has spent a lot of time reading between the lines, analyzing methods and the actual data to learn what the studies actually demonstrate. His conclusion is that most people should become “Pegans,” a term he has coined for a hybrid of Paleo and Vegan. Both diets focus on real, whole, fresh food that is sustainably raised. No argument there.

Here are some additional characteristics of a healthy diet on which both camps agree:

• Very low glycemic load – low in sugar, flour and refined carbohydrates of all kinds.

• High in vegetables and fruits. The deeper the colors, the more variety, the better. This provides a high phytonutrient content protective against most diseases. (Although the Paleo camp recommends lower glycemic fruit such as berries.)

• Low in pesticides, antibiotics and hormones and probably no or low GMO foods.

• No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners and other “Franken Chemicals” that you would never have in your pantry.

• Higher in good quality fats – omega 3 fats for all. And most camps advise good quality fats from olive oil, nuts, seeds and avocados. Although some, such as Drs. Esselstyn and Ornish still advise very low fat diets for heart disease reversal.

• Adequate protein for appetite control and muscle synthesis, especially in the elderly.

• Ideally organic, local and fresh foods should be the majority of your diet.

• If animal products are consumed they should be sustainably raised or grass fed.

• If you are eating fish you should choose low-mercury and low-toxin-containing fish such as sardines, herring and anchovies or other small fish and avoid tuna, swordfish and Chilean sea bass because of the high mercury load.

Next Dr. Hyman outlines areas of more controversy.

• Dairy – Both the Paleo and Vegan camps shun dairy. They believe for most people, it contributes to obesity, diabetes, heart disease and cancer and may increase (not decrease) the risk of osteoporosis. I go back and forth on this one. I’ve been trying to eat more goat and sheep dairy, as they seem to be more digestible for me.
• Grains– It seems like the gluten-free trend is everywhere. Dr. Hyman believes that for millions of Americans gluten creates inflammation, autoimmunity, digestive disorders and even obesity. But he believes they can be part of a healthy diet in limited amounts. Here are some guidelines: Any grains can increase your blood sugar. And if you eat any flours made from grains, you might as well be drinking a soda. Stick with small portions (1/2 cup at a meal) of low glycemic grains like black rice or quinoa.
• Beans – Beans are a great source of fiber, protein and minerals. But they do cause digestive problems for some and can trigger spikes in blood sugar.  Dr. Hyman believes moderate amounts are ok – meaning about up to 1 cup a day.

• Meat – Here’s the key point. All meat is not created equally. Is it feed-lot beef that has more palmitic and myristic acid7 that raises cholesterol and increases inflammation, or is it grass fed beef that has more cholesterol neutral stearic acid and contains protective omega 3 fats and vitamins A and D that raises glutathione and other antioxidants?    “The evidence in my mind is trending toward meat not being linked to death or heart attacks,” Dr. Hyman says. However, he goes on to advise eating limited amounts, “Eat meat as a side dish or condiment, and only consume grass fed and sustainably-raised.”
• Eggs – For years we were taught that eggs contain cholesterol so they must be bad. In fact, eggs have now been exonerated, and egg yolks have many beneficial nutrients. In general, eggs are a great low cost source of vital nutrients and protein.

• Fish – Mercury in fish is a legitimate concern. Choose small, omega-3 fat-rich fish such as sardines or wild salmon.

So, how does all of this net out if you decide to become a “Pegan?” Here are his “rules.”

• Focus on the glycemic load of your diet.

• Focus on more protein and fats, but be picky –Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil. Focus instead on omega-3 fats, nuts, seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive and yes, even saturated fat from grass-fed or sustainably raised animals.

• Eat mostly plants – lots of low glycemic vegetables and fruits. This category should make up 75 percent of your diet and your plate. Try for 2 to 3 vegetable per meal.

• Avoid dairy – Dr. Hyman says it is for growing calves into cows, not for humans. Try goat or sheep products but only as a treat and try to eat organic.

• Avoid gluten – Dr. Hyman says, “Most is from Franken Wheat – so look for heirloom wheat (Einkorn); if you are not gluten sensitive, then consider it an occasional treat.”

• Eat gluten-free whole grains sparingly– they still raise blood sugar and can trigger autoimmunity.

• Eat beans sparingly – lentils are best. Stay away from big starchy beans.

• Eat meat or animal products as a condiment, not a main course. Vegetables should take center stage and meat should be a side dish.

• Think of sugar as an occasional treat – in all its various forms (i.e., use occasionally and sparingly).

Clearly, diet is a complicated proposition with many opinions and beliefs — with proponents each fervently arguing their point of view. Personally, I don’t like to argue. I feel like we can all learn from each other and from new information in the unfolding story of “the healthiest diet in the world.” Dr. Hyman’s point of view, as outlined in this article, currently makes sense to me. I think I’m officially declaring myself a Pegan for 2015.

But talk to me this time next year — you never know. I’d love to hear your thoughts.