Top 9 benefits of Pegan Diet

The Pegan Diet is a diet that combines the best of both vegan and paleo diets.

It’s also known as the Caveman Diet, which emphasizes healthy eating and whole foods, while avoiding processed and refined foods.

It was created by renowned physician Dr. Mark Hyman in 2014 and has become increasingly popular in recent years.

The Pegan Diet focuses on eating whole, unprocessed foods like fruits, vegetables, nuts, seeds, and healthy fats, while limiting dairy and gluten.

Benefits of the Pegan Diet

The Pegan Diet has many potential health benefits. It is rich in fruits, vegetables, and healthy fats, which provide essential vitamins, minerals, and antioxidants.

Here are the list of Pegan Diet benefits.

1. High in Fruits and Vegetables:

The Pegan Diet is high in fruits and vegetables, which provide essential vitamins, minerals, and antioxidants.

2. Low in Refined Carbs:

White bread, sugary cereals and white rice can become reason of high blood sugar, the Pegan Diet limits these foods, which can help keep your blood sugar levels stable.

Top 9 benefits of Pegan Diet
Coutesy:pixabay

3. Low in Dairy:

The Pegan Diet limits dairy, which can be beneficial if you’re lactose intolerant or have a dairy allergy.

It also eliminates processed dairy products, such as cheese and yogurt, which can be high in saturated fat and sugar.

4. Low in Gluten:

The Pegan Diet limits gluten, It also helps reduce your risk of celiac disease, an autoimmune disorder that can cause digestive problems.

5. Sustainable Foods:

The Pegan Diet encourages you to eat organic and sustainably-sourced foods, which can help reduce your exposure to harmful chemicals and pollutants.

6. Weight Loss:

The Pegan Diet is relatively low in calories and encourages you to eat more fruits and vegetables, which can help you lose weight.

7. Improved Digestion:

The Pegan Diet eliminates processed and refined foods, which can help improve your digestion.

It also encourages you to eat more fiber-rich foods, which can keep your digestive system running smoothly.

8. Reduced Risk of Disease:

The Pegan Diet is rich in fruits and vegetables, which are linked to a reduced risk of chronic diseases, such as heart disease, diabetes, and cancer.

9. Improved Energy Levels:

The Pegan Diet eliminates processed and refined foods, which can help improve your energy levels. It also encourages you to eat more healthy fats and fiber-rich foods, which can help keep your energy levels stable.

Pegan diet recipes

1. Zucchini Noodle Bolognese:

Ingredients:

2 tb sp olive oil-

1 small onion, diced-

2 cloves garlic, minced-

1 large carrot, diced-

1 celery stalk, diced-

8 ounces ground beef-

1/2 tsp dried oregano-

1/2 tsp dried basil-

1/2 tsp dried thyme-

1/2 tsp sea salt-

1/4 tsp freshly ground black pepper-

1 (14.5 ounce) can crushed tomatoes-

2 large zucchinis, spiralized into noodles-

Handful fresh parsley, chopped

Method:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté for 3 minutes.

2. Add the carrot and celery and sauté for 5 minutes.

3. Add the ground beef and cook until the beef is no longer pink, about 5 minutes.

4. Add the oregano, basil, thyme, sea salt, and pepper and cook for 1 minute.

5. Stir in the crushed tomatoes and simmer for 10 minutes.

6. Add the zucchini noodles and cook for 5 minutes.

7. Serve garnished with fresh parsley.

2. Broccoli and Spinach Curry:

Ingredients:-

2 tbsp coconut oil-

1 onion, diced-

2 cloves garlic, minced-

1 inch ginger, grated-

1 tsp ground cumin-

1 tsp ground coriander-

1/2 tsp turmeric-

1/4 tsp chili powder-

1 (14.5 ounce) can coconut milk-

1 head broccoli, chopped-

4 cups baby spinach-

Sea salt, to taste

Method:

1. Heat the coconut oil in a large skillet over medium heat. Add the onion and garlic and sauté for 3 minutes.

2. Add the ginger, cumin, coriander, turmeric, and chili powder and cook for 1 minute.

3. Stir in the coconut milk and bring to a simmer.

4. Add the broccoli and cook for 5 minutes.

5. Add the spinach and cook for 2 minutes.

6. Season with sea salt, to taste.

7. Serve warm.

3. Avocado Pesto Zoodles:

Ingredients:-

2 large zucchinis, spiralized into noodles-

2 avocados, pitted and mashed-

1/4 cup fresh basil, chopped-

2 cloves garlic, minced-

2 tbsp olive oil-

2 tbsp lemon juice-

1/4 tsp sea salt-

1/4 tsp freshly ground black pepper-

1/4 cup pine nuts, toasted-

2 tbsp nutritional yeast

Method:

1. Place the zucchini noodles in a large bowl.

2. In a separate bowl, mash the avocados and add the basil, garlic, olive oil, lemon juice, sea salt, and pepper. Mix until combined.

3. Add the avocado mixture to the noodles and mix until combined.

4. Toast the pine nuts in a small skillet over medium heat.

5. Add the pine nuts and nutritional yeast to the noodles and mix until combined.

6. Serve warm.

4. Roasted Eggplant and Tomato Stew:

Ingredients:-

2 tbsp olive oil-

1 large eggplant, cubed-

1 onion, diced-

2 cloves garlic, minced-

1 tsp sea salt-

1/2 tsp freshly ground black pepper-

1/2 tsp dried oregano-

1/2 tsp dried basil-

1/2 tsp dried thyme-

1 (14.5 ounce) can diced tomatoes-

1 (14.5 ounce) can tomato sauce-

1/4 cup fresh parsley, chopped

Method:

1. Preheat the oven to 375°F.

2. Line a baking sheet with parchment paper.

3. Place the eggplant cubes on the baking sheet and drizzle with the olive oil. Sprinkle with sea salt and pepper.

4. Roast the eggplant in the preheated oven for 25 minutes, or until tender.

5. Heat the remaining olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes.

6. Add the roasted eggplant, sea salt, pepper, oregano, basil, and thyme and stir to combine.

7. Add the diced tomatoes and tomato sauce and stir to combine.

8. Simmer for 10 minutes.

9. Serve garnished with fresh parsley.

5. Cauliflower Rice Burrito Bowl:

Ingredients:-

2 tbsp olive oil-

1 head cauliflower, riced-

1 bell pepper, diced-

1/2 onion, diced-

1/2 tsp garlic powder-

1/2 tsp onion powder-

1/2 tsp ground cumin-

1/2 tsp dried oregano-

1/2 tsp sea salt-

1/4 tsp freshly ground black pepper-

1 (14.5 ounce) can black beans, drained and rinsed-

1/2 cup salsa – 1/2 cup guacamole-

1/2 cup shredded lettuce

Method:

1. Heat the olive oil in a large skillet over medium heat.

2. Add the cauliflower, bell pepper, and onion and sauté for 7 minutes.

3. Add the garlic powder, onion powder, cumin, oregano, sea salt, and pepper and cook for 1 minute.

4. Add the black beans and cook for 5 minutes.

5. Serve in a bowl topped with salsa, guacamole, and shredded lettuce.

Conclusion

There are many potential health benefits associated with the Pegan Diet, including weight loss, improved digestion, and a reduced risk of disease.

Additionally, it encourages you to eat organic and sustainably-sourced foods, which can help reduce your risk of exposure to harmful chemicals and pollutants.

Leave a Comment