The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World
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- Create Date：2021-04-21 09:52:44
- Update Date：2025-09-06
- Status：finish
- Author：Mark Hyman
- ISBN：0316541788
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Summary
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。
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。
Reviews
Carla
，
The best book to stop the nutrition and diet confusion。 Highly recommended。
Cristin Gallant
，
Loved this book。 Looking forward to incorporating these healthy eating principals and see if it helps with my health
Jonathan Pancerman
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Simple and “digestible” advise。Really approachable and something I will refer back to from time to time。 Advice by area and some recipes I look forward to trying。
Erin
，
This was such a great and accessible primer on principles of healthy eating！ It's super short， but well-written with ways to eat healthily for the benefit of your body， life， and the planet。 This was such a great and accessible primer on principles of healthy eating！ It's super short， but well-written with ways to eat healthily for the benefit of your body， life， and the planet。 。。。more
Autumn
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This is my first Mark Hyman （MD） book。 Excellent format that allows you to pick out information easily。 Simple explanations of why some foods are better than ever。 Charts with suggested foods and foods to limit。I plan on looking at his other books。
Julia Hujar
，
Good principles， would like to dig deeper into some of the studies cited。
Kayla
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I love Dr Marks work。 I feel like what he's doing is so important and everyone should read his books。 He makes healthful living and nutrition so easy to understand。 His tone is so motivating and encouraging。 I listened to the audiobook （which he reads） and it was fantastic。 Highly recommend。 I love Dr Marks work。 I feel like what he's doing is so important and everyone should read his books。 He makes healthful living and nutrition so easy to understand。 His tone is so motivating and encouraging。 I listened to the audiobook （which he reads） and it was fantastic。 Highly recommend。 。。。more
Kelly L。
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I liked this book。 I have read a lot of nutrition books。 Perhaps I think that the more I read， the more disciplined I'll become。 Many of the ideas in this book were not new to me， but felt like good， honest advice for eating to live a long， healthy life。 Whole food， mostly vegetables， healthy fats， no sugar， cut the gluten， go easy on the dairy， and bag alcohol。 Also， get exercise， a good night's sleep， meditate daily， and maintain good relationships。 Sounds kinda blue zone！ Over and over we get I liked this book。 I have read a lot of nutrition books。 Perhaps I think that the more I read， the more disciplined I'll become。 Many of the ideas in this book were not new to me， but felt like good， honest advice for eating to live a long， healthy life。 Whole food， mostly vegetables， healthy fats， no sugar， cut the gluten， go easy on the dairy， and bag alcohol。 Also， get exercise， a good night's sleep， meditate daily， and maintain good relationships。 Sounds kinda blue zone！ Over and over we get this advice - why don't we listen！！！ Because we all love wine， cake， and ice cream！ But really - moderation - it makes good sense and this book will show you how if you haven't figured it out。 Americans have lost their way and it's killing us。 。。。more
Tanya
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This is not vegan。 The title and the blurb on the back cover leads you to believe that this book is about eating a paleo diet that is vegan。 There is nothing vegan about this book at all and is false marketing。 It’s just a book about a diet that contains vegetables with a little bit of meat/dairy etc。
Darryl Shrock
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Very good information but is repeated again and again in every chapter but with a new subject
James
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Worth Reading if You are Looking to Improve Your DietThis is a great book if you are looking to improve your diet but don't know where to start。 It is an easy read and is not overwhelming with facts。 If you have read some of Dr。 Hyman's other books you could probably pass on this one。 Worth Reading if You are Looking to Improve Your DietThis is a great book if you are looking to improve your diet but don't know where to start。 It is an easy read and is not overwhelming with facts。 If you have read some of Dr。 Hyman's other books you could probably pass on this one。 。。。more
Krystal Hansen
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I love all books about nutrition。 I take something from everyone that I read。
Amanda
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I'm a big fan of Dr。 Hyman approach to food and functional medicine。 This book， like his others， is clear， concise， well researched and easy to understand。 Each chapter focuses on a principle of his pegan diet plan and lays out specifics as to what to eat and do and what not to eat。 I especially enjoy the bullet points at the end of each chapter summarizing the material。 I'm a big fan of Dr。 Hyman approach to food and functional medicine。 This book， like his others， is clear， concise， well researched and easy to understand。 Each chapter focuses on a principle of his pegan diet plan and lays out specifics as to what to eat and do and what not to eat。 I especially enjoy the bullet points at the end of each chapter summarizing the material。 。。。more
Melanie Dawson
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Mark Hyman is too strict and punitive， in my opinion， when it comes to nutrition。 The average person will read this and think “what’s the point？ If I cannot be perfect I won’t even try”。 The advice in the book， while being mostly helpful， can also be viewed as being overly prescriptive。 Not to mention that it’s all very steeped in privilege。 He claims that eating his way isn’t expensive but， yes， it actually is。 For someone who is looking to completely overhaul their eating this might be interes Mark Hyman is too strict and punitive， in my opinion， when it comes to nutrition。 The average person will read this and think “what’s the point？ If I cannot be perfect I won’t even try”。 The advice in the book， while being mostly helpful， can also be viewed as being overly prescriptive。 Not to mention that it’s all very steeped in privilege。 He claims that eating his way isn’t expensive but， yes， it actually is。 For someone who is looking to completely overhaul their eating this might be interesting and with the read。 For the average person or those， like myself， who believe in meeting people where they are， this falls flat。 。。。more
Nebibe
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Simplified and easy read for who wants to start to follow healthy diet but not much new things if you are already following a healthy diet。 Who is interested to learn more resources are available in the back of the book。
Mona
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I’m a big Mark Hyman fan。 This was one of my favorites。 Straight up great advice。
Jorge DeFlon
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Food is Medicine， and this is a very complete book about how to recover or improve your health using food and functional medicine， healing the planet and society at the same time。
Alicia Bayer
，
This is a very easy to read but very informative book。 Dr。 Hyman presents 21 guidelines to follow for the best diet， which he coined a few years ago from taking the best of paleo principles and the best of vegan principles。 Hyman was once vegan but now eats some animal products， and is a big proponent of regenerative agriculture， which combats climate change and also produces healthier meat and dairy。 For a modern news item that really drives that home， see the recent news stories about butter n This is a very easy to read but very informative book。 Dr。 Hyman presents 21 guidelines to follow for the best diet， which he coined a few years ago from taking the best of paleo principles and the best of vegan principles。 Hyman was once vegan but now eats some animal products， and is a big proponent of regenerative agriculture， which combats climate change and also produces healthier meat and dairy。 For a modern news item that really drives that home， see the recent news stories about butter no longer softening at room temperature because dairy farmers increased the palmitic acid from palm oil （a long-chain fatty acid linked to heart disease） in their cattle feed to increase the fat in their milk so they get more butter。 Hyman recommends a diet that's free of grains， sugar， most dairy， starches and processed foods and that focuses on lots of vegetables and healthy fats along with smaller portions of grass-fed meats and healthy foods like berries and fatty fish。The chapters are short， to the point and easy to follow， with a summary at the end of each chapter of the few key points。Some recipes are provided at the end but I didn't find them very easy or appealing。 The recipes contain nutritional information but no photos。Dr。 Hyman is one of our modern experts in dietary advice and he's filled his latest book with very accessible information to adopt some of his advice。 Most of it was not new to me but I read about this topic often， and I did appreciate how short， to the point， and succinct each part was。 I also appreciate how he focuses on the importance of regenerative agriculture not just for healthy foods （factory farmed meat and dairy really is toxic） but for the sake of the animals and because it's one of the most important elements of tackling climate change。 He goes into that topic much more in his 2020 book Food Fix: How to Save Our Health， Our Economy， Our Communities， and Our Planet-One Bite at a Time。 This is a great book for "bite sized" bits of information to drastically improve your diet and your health。I read a digital ARC of this book via NetGalley。 。。。more
Chelsea
，
The Pegan Diet is not a diet， but rather a set of 21 principles to live and eat by。 I am a big fan or Dr。 Hyman and have learned so much from his content and colleagues’ content that has helped me on my own road to optimum wellness。 This was the first book of his that I’ve read， and like his podcasts on the Dr。’s Farmacy， he keeps everything in simple terms that make it easier for us non-doctors to grasp。 At this stage in my journey， I’ve read many books science/health/food books and am used to The Pegan Diet is not a diet， but rather a set of 21 principles to live and eat by。 I am a big fan or Dr。 Hyman and have learned so much from his content and colleagues’ content that has helped me on my own road to optimum wellness。 This was the first book of his that I’ve read， and like his podcasts on the Dr。’s Farmacy， he keeps everything in simple terms that make it easier for us non-doctors to grasp。 At this stage in my journey， I’ve read many books science/health/food books and am used to and rather expect explanations of complex scientific reasoning and data。 Personally， I don’t subscribe to the idea that just because a doctor wrote it， means it’s accurate。 I want to know what studies were involved， what the mechanisms are that make something so。。。 it’s not enough to hear a fact。 I want to understand what makes it a fact。 This book was a little too simplified for my taste and didn’t offer much of that。 Because I was already very familiar with the ideas， I didn’t really need the explanations， but a refresher with a little more “and this is why，” would have been great for me。 This is a great， quick read for those just starting out on their health journeys or who are easily overwhelmed and confused by lots of scientific explanations and references and just need to start somewhere。 For me， it wasn’t quite robust enough。 Overall the principles are easy to follow and incorporate into your daily life。 I’ve been living this way for a couple of years， long before I read this book， and it has made an incredible difference in my health。 I especially appreciate the additional resources in the back。 。。。more
Liz Sawyer
，
Interesting and thoughtful principles that go beyond eat this to how body， brain and environment connect。 Positive time comes across as realistic and real。 Huge major change and shift from culture in US though so can feel overwhelming to read too。 Some things many already know but written in a way that’s good reminders; lots of new info I didn’t know or connect too。 Recipe section is very small which is only reason for 4 stars。
Meghan
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Yes！ To every word。 Realistic， simple and sustainable guidelines to create the change we need to nourish ourselves， our families， our communities， our planet。 Includes delicious sounding recipes。
Myeisha Azizah
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Aku suka banget buku ini！ Untuk pembahasan yang rumit seperti pembahasan gut health bisa dikemas dengan baik sehingga mudah dimengerti。 21 hal ini juga dijelaskan detil dan dekat。 Pokoknya semua kalimatnya terasa dekat dan mudah dipahami。 Rasanya kayak lagi ngobrol sama temen aja tapi bahas makanan。 Suka juga karena menangkat kelestarian bumi， sehingga bisa bikin pembaca eling kalau makan bukan hanya tentang perut。 Tapi tentang keselarasan 🌻Bonus resep2 yang yaa。。 nggak begitu cocok sih kayaknya Aku suka banget buku ini！ Untuk pembahasan yang rumit seperti pembahasan gut health bisa dikemas dengan baik sehingga mudah dimengerti。 21 hal ini juga dijelaskan detil dan dekat。 Pokoknya semua kalimatnya terasa dekat dan mudah dipahami。 Rasanya kayak lagi ngobrol sama temen aja tapi bahas makanan。 Suka juga karena menangkat kelestarian bumi， sehingga bisa bikin pembaca eling kalau makan bukan hanya tentang perut。 Tapi tentang keselarasan 🌻Bonus resep2 yang yaa。。 nggak begitu cocok sih kayaknya sama lidah ini tapi oke lumayan。 Suka deh！ 。。。more
Leslie Lenser
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Makes perfect sense。 Logical and easy to follow - in the book。 Now the application！
Angel
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Make sense out of nonsense I have been carnivore， vegan， vegetarian， pescatarian， testing ways to be healthy。 it finally seems that sciences is catching up on this field to guide us correctly what to eat and what not to eat to heal and thrive， increase vitality and wellness within a simple framework ， while respecting our individual preferences， Dr。 Hyman writes the latest knowledge on this book。
Donna
，
I've read a few books by this author and I think this is one of my favorites。 Paleo + Vegan = Pegan。 The author presented this plan with 21 principles to aim for。 And he included further changes for those already suffering from disease like diabetes。 I'm glad he didn't say this was a one size fits all。 I also liked his own personal story on how he used to be vegan but has now shifted to incorporating some paleo guidelines into his diet。This was interesting and if you are looking to clean up your I've read a few books by this author and I think this is one of my favorites。 Paleo + Vegan = Pegan。 The author presented this plan with 21 principles to aim for。 And he included further changes for those already suffering from disease like diabetes。 I'm glad he didn't say this was a one size fits all。 I also liked his own personal story on how he used to be vegan but has now shifted to incorporating some paleo guidelines into his diet。This was interesting and if you are looking to clean up your normal diet， this would be a great starting point。 So 4 stars。 。。。more
Randy Salo
，
While this book has the word diet in its title， this is much more of an "eating for lifestyle" book rather than a short-term intervention or eating restriction book。 This book is about how to eat for your health and well-being， increasing your healthspan， not just your lifespan。 While this book has the word diet in its title， this is much more of an "eating for lifestyle" book rather than a short-term intervention or eating restriction book。 This book is about how to eat for your health and well-being， increasing your healthspan， not just your lifespan。 。。。more
Jonathan Hess
，
This doctor is very smart and his nutritional ideas are profound and presented in a simple manner。 There is a lot in this book that could help many people。I kinda always hate when authors end a book with a bunch a recipes though; if I wanted a cook book I would buy one。 If you like gradual little changes this book is for you。 I do better with all or nothing so I learned a lot of things but his approach is not useful to me but I have a deep respect for his knowledge。 Overall it’s a good book and This doctor is very smart and his nutritional ideas are profound and presented in a simple manner。 There is a lot in this book that could help many people。I kinda always hate when authors end a book with a bunch a recipes though; if I wanted a cook book I would buy one。 If you like gradual little changes this book is for you。 I do better with all or nothing so I learned a lot of things but his approach is not useful to me but I have a deep respect for his knowledge。 Overall it’s a good book and an easy read。 。。。more
Chris
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Another must read - food is medicine and this book explains how and why。
Kara
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Everyone should read this book。 It breaks down health， nutrition， the environment， farming and more to demystify what we should be eating & why。 Most importantly how we can heal ourselves & our world & our economics simultaneously。 Sent copies to my family before I even finished it！
Kathy
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