The rules of pegan diet
The author of the pegan diet is Mark Hyman, a medical doctor who has been propagating his own diet since 2014. However, only now the Internet has gone crazy about it. Its assumption was to choose and combine the best aspects of the paleo and vegan diet. What characterizes pegan diet?

• Low glycemic index of the diet – low content of sugar, flour, purified carbohydrates.
• High content of vegetables and fruits – a large variety of colorful vegetables and fruits.
• Low content of pesticides, antibiotics and hormones from food products.
• High content of healthy fat – mainly unsaturated omega 3 from nuts, seeds and avocado.
• Food, mainly local, ecological.

It sounds beautiful! The problem arises when we look more closely at its specific rules.

What can you eat on a pegan diet?

• Vegetables and fruits – they should account for 75% of everything you eat during the day. Choose those with a low glycemic index. Add 2-3 vegetables to each main meal.
• Nuts and seeds – excluding peanuts
• Avocado- source of healthy, monounsaturated fatty acids
• Products that should be consumed in moderate amounts
• Gluten-free cereals (rice, quinoa, amaranth, buckwheat) – allowed once in a while, but they can cause fluctuations in blood sugar and exacerbate autoimmune diseases.
• Legume seeds – the best is lentils. Avoid beans and broad beans!
• Eggs – they are a very good source of protein and nutrients
• Fish – only those species that contain small amounts of mercury. According to the author of the diet, sardines and wild salmon are the best
• Meat – treat only as an addition to the dish, not as the main ingredient.

What can you not eat using pegan diet?

• Milk and dairy products – according to the author are associated with obesity, diabetes, heart disease, cancer and osteoporosis
• Cereals containing gluten (wheat, rye, barley, spelled) – Mark Hyman combines their consumption with inflammation in the body, diseases of autoimmunity and digestive problems
• Vegetable oils – mainly sunflower, rapeseed corn, soy
• Sugar – products containing sugar should be eaten as little as possible and only occasionally
• Pegan diet is therefore neither paleo nor vegan. This is a diet that is based primarily on products of vegetable origin, mainly vegetables (75%), which you supplement with a small amount of nuts, seeds, gluten-free cereals and animal products.

The benefits of pegan diet

• It is less restrictive than the paleo diet and easier to use in practice.
• The diet ensures adequate supply of dietary fiber.
• This is a diet based on unprocessed food products.
• Pegan diet is characterized by low intake of salt and sugar.

Disadvantages of pegan diet

• Pegan diet provides too little carbohydrates, which may result in weakness.
• There is a risk that the pegan diet does not ensure adequate consumption of protein and vitamins from the group B.
• You can feel a stronger hunger on a Pegan diet.
• The use of this method of nutrition is quite expensive, because the diet is based on organic products.

Picture Credit: silviarita

The post The Pegan Diet — A Hybrid Of Paleo And Vegan appeared first on Clemens team.

Some scientists say that the negative impact of cow’s milk on our bodies is not heard loud enough only because the dairy industry has enough resources to dull unfavorable opinions. Even if you also think that milk critics are exaggerating, you can check it out. Turn ordinary milk into almond milk and watch your skin and frame of mind. You will certainly notice the difference.

1. Almond milk is a treasure trove of vitamin E

One glass of almond milk contains about 50% of the recommended daily intake of vitamin E, which is an antioxidant and protects the skin against harmful rays. Vitamin E also counteracts inflammation, relieves tension, improves brain function, protects against heart disease and cancer. Vitamin E has a beneficial effect on bones and eyes. It can also fight Alzheimer’s disease.

Cow’s milk does not contain any vitamin E.

2. It has a positive effect on the heart

According to the researchers, a diet rich in nuts and unsaturated fats reduces the risk of heart disease. Almond milk is a product containing both elements plus oleic acid, which has a positive effect on blood lipids.

3. Favors a slim figure

Unsweetened almond milk contains about 39 calories per 100 ml (depending on the brand). It’s definitely less than cow’s milk. In addition, almond milk has a low carbohydrate and fat content.

4. Has a low glycemic index

Unsweetened almond milk has a healthy ratio of fat and protein to a small number of carbohydrates. Therefore, it is great for people who are diabetic and prefer a low-carbohydrate diet.

5. Good for the sick

Almond milk is a good choice also for people suffering from chronic kidney disease, heart disease, bone disease and overactive thyroid gland. For them, cow’s milk is definitely not recommended due to the high content of potassium and phosphorus.

6. High in fiber

Almond milk has a soluble and insoluble fiber, which has a good effect on digestion, regulates the absorption of sugar, cholesterol and protects the intestines and colon.

7. It has a positive effect on the eyes

Vitamin E, in combination with vitamin C, beta-carotene and zinc, can protect against eye diseases such as cataracts.

8. Very beneficial to the skin

Many people recommend using almond milk directly on the skin, for example in the form of compresses.

9. Is the richness of vitamin B12

Vegetarians and vegans know this vitamin because most of them supplement it. Meanwhile, some brands of almond milk contain up to 50% of the recommended daily dose of B12. This is very important information, because B12 deficiency leads to anemia.

Picture Credit: rawpixel

The post Cow’s Milk Vs. Almond Milk: Which Is Healthier? appeared first on Clemens team.