The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World

by Mark Hyman MD

Overview

Twelve-time New York Times bestselling author Mark Hyman, MD, presents his unique Pegan diet—including meal plans, recipes, and shopping lists.

For decades, the diet wars have pitted advocates for the low-carb, high-fat paleo diet against advocates of the exclusively plant-based vegan diet and dozens of other diets leaving most of us bewildered and confused. For those of us on the sidelines, trying to figure out which approach is best has been nearly impossible—both extreme diets have unique benefits and drawbacks. But how can it be, we've asked desperately, that our only options are bacon and butter three times a day or endless kale salads? How do we eat to reverse disease, optimal health, longevity and performance. How do we eat to reverse climate change? There must be a better way!

Fortunately, there is. With The Pegan Diet's food-is-medicine approach, Mark Hyman explains how to take the best aspects of the paleo diet (good fats, limited refined carbs, limited sugar) and combine them with the vegan diet (lots and lots of fresh, healthy veggies) to create a delicious diet that is not only good for your brain and your body, but also good for the planet.

Featuring thirty recipes and plenty of infographics illustrating the concepts, The Pegan Diet offers a balanced and easy-to-follow approach to eating that will help you get, and stay, fit, healthy, focused, and happy—for life.

Product Details

ISBN-13:	9780316537100
Publisher:	Little, Brown and Company
Publication date:	02/23/2021
Series:	The Dr. Hyman Library , #10
Sold by:	Hachette Digital, Inc.
Format:	eBook
Sales rank:	182,423
File size:	10 MB

About the Author

Mark Hyman, MD, is the Head of Strategy and Innovation for the Cleveland Clinic Center for Functional Medicine, board president for clinical affairs for the Institute for Functional Medicine, founder and director of The UltraWellness Center, and host of the leading health podcast, The Doctor's Farmacy. He is the bestselling author of numerous books, including Food Fix; Food; Eat Fat, Get Thin; The Blood Sugar Solution 10-Day Detox Diet; and The Blood Sugar Solution.

Table of Contents

Introduction 3

Principle 1 Use Food as Your Farmacy 17

Principle 2 Eat the Rainbow 33

Principle 3 Follow the 75 Percent Rule 41

Principle 4 Eat the Right Beans, Whole Grains, Nuts, and Seeds 47

Principle 5 Eat Your Meat as Medicine 58

Principle 6 Be Picky About Poultry, Eggs, and Fish 71

Principle 7 Have Fats with Every Meal 78

Principle 8 Avoid Dairy (Mostly) 86

Principle 9 Eat Like a Regenetarian 92

Principle 10 Treat Sugar Like a Recreational Drug 100

Principle 11 Don't Rely on Coffee and Alcohol 107

Principle 12 Leverage Personalized Nutrition for Optimal Health 113

Principle 13 Cleanse, Detox, and Reset Wisely 122

Principle 14 Assess the Risks and Benefits of a Vegan Diet 133

Principle 15 Eat for Gut Health 140

Principle 16 Eat for Longevity 150

Principle 17 Eat to Boost Mood 158

Principle 18 Make Healthy Eating Affordable 166

Principle 19 Feed Your Kids What You Eat 173

Principle 20 Make Healthy Habits Stick 180

Principle 21 Start the Pegan Diet Today 186

Cook the Pegan Way 196

Breakfast 205

Soups and Salads 219

Entrées 232

Sides 255

Snacks 267

Desserts 273

Acknowledgments 279

Resources 281

Notes 287

Editorial Reviews

If you are tired of the diet wars that pit one trend against another, you’ll be overjoyed at The Pegan Diet, Mark Hyman’s latest masterpiece on food and health. In it, you’ll learn how to combine the best of the paleo and vegan diets to prevent disease, heal the body, and soothe the soul. This book is a true roadmap for anyone who wants to apply the food as medicine approach to their health.”—William W. Li, MD, author of Eat to Beat Disease

“Read this book right now to learn how to use food as medicine. Dr. Mark Hyman has the rare ability to show you how to eat in order to feel better while also fixing our food system from the ground up!”—Dave Asprey, author of The Bulletproof Diet

"Now, more than ever, we need to utilize the power of food to help our society overcome the epidemic of chronic disease. The Pegan Diet offers an easy-to-implement solution for anyone to get started on their health journey using 21 basic principles that show how we can use food as medicine."—Arianna Huffington, Founder & CEO, Thrive Global

"If you want to eat for longevity, brain health, and gut health, this is the book for you. Dr. Hyman will show you how what you put on your fork three times a day is the most powerful tool you have to transform your health and the health of our planet."—Eva Mendes

“One of Dr. Hyman’s greatest attributes is the ability to change his mind and advice when new evidence and studies prompt course corrections in his recommendations. This humble and laudable ability is on display in The Pegan Diet, where hard and fast ‘rules’ give way to savvy, doable guidelines for achieving optimal short and long-term health. If great eating advice, without the ‘my way or the highway’ philosophy, is what you seek, buy this book!"—Steven R. Gundry, MD, author of The Plant Paradox

"The line between medicine and food is thinner than people think. Both go into the body, where they affect the overall health of the organism. Mark Hyman understands that, and wants to make sure that you do, too. His new book combines aspects of other diets you may have heard of, paleo and vegan, to develop a new way of living and eating. I prescribe this book!—Questlove

From the Publisher