In part one of this blog, I discussed how both paleo and vegan camps cherry pick research to substantiate their beliefs, and how the truth oftentimes lies between the lines. Looking beyond this confusion, what's an eater to do?
I vote for being a pegan or paleo-vegan, which is what I have chosen for myself and recommend for most of my patients. Keep in mind that most of us need to personalize the approach depending on our health conditions, preferences and needs.
What is a pegan? Well since I just made it up, I guess it's up to me to define.
Let's focus first on what is in common between paleo and vegan (healthy vegan), because there is more that intelligent eating has in common than there are differences. They both focus on real, whole, fresh food that is sustainably raised.
Here are the characteristics of a healthy diet everyone agrees on:
- Very low glycemic load -- low in sugar, flour and refined carbohydrates of all kinds.
Now comes the areas of more controversy.
- Dairy -- Both the paleo and vegan camps shun dairy and for good reason. See my blog on Got Proof about the problems with dairy in our diet. While some can tolerate it, for most it contributes to obesity, diabetes (due to lactose, which is sugar), acne, and may increase (not decrease) the risk of bone fractures, among other problems.
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.
That said, for Type 2 diabetics wanting to get off insulin and reverse their diabetes and those with autoimmune disease, a grain- and bean-free diet could be a good experiment for a month or two to see how it impacts health.
So what's an eater to do? Become a pegan or paleo vegan. Don't worry about focusing on how much you eat, if you focus on what you eat, your body's natural appetite control systems kick into gear and you eat less.
Here's what that looks like.
- Focus on the glycemic load of your diet. This can be done on a vegan or paleo diet, but harder on a vegan diet. Focus on more protein and fats. Nuts (not peanuts), seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive oil.
This way of eating makes the most sense for our health and the health of our planet. It is sustainable and kinder to animals. I have addressed the topic of sugar and its dangers in my books The Blood Sugar Solution and The Blood Sugar Solution 10-Day Detox Diet, and am now working on a book about fat and meat.
This is a complicated story with many characters, opinions and beliefs -- all arguing their points with a mix of studies showing a variety of conclusions. My goal is to focus on biology -- how food affects us through human and animal experimental studies which prove cause and effect -- and not rely solely on studies of population habits which can often mislead and confuse because we can't draw cause and effect conclusions from them. Stay tuned for the real story on fat and animal food.
In the meantime, we can try to focus on what we know and customize it based on our preferences and beliefs. But we should leave religion out of nutrition while respecting individual choices and yes -- vegans and paleo folks can be friends!
How do I eat? After researching nutrition for 30 years and analyzing thousands of scientific papers and treating tens of thousands of patients with food, I vote for being a pegan!
Wishing you health and happiness,
Mark Hyman, M.D.
Mark Hyman, MD, believes that we all deserve a life of vitality -- and that we have the potential to create it for ourselves. That's why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform health care. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.
Please join him in helping us all take back our health at www.drhyman.com, follow him on Twitter and on Facebook and Instagram.