Mark Hyman's Pegan Diet and Its Stance on Grains
Dr. Mark Hyman, a prominent advocate for functional medicine and creator of the Pegan diet (a hybrid of paleo and vegan principles), has a nuanced view on grains. Unlike mainstream dietary advice that often promotes whole grains without reservation, Hyman encourages a much more selective and moderate approach. He points out that for most of human history, grains were not a dietary staple. Furthermore, modern farming has produced grains that are different from their ancestors, often having a higher glycemic index and more gluten. While he cautions against consuming many common grains, he makes key distinctions that allow certain gluten-free grains, like brown rice, to be included in limited quantities.
The Place of Brown Rice in Hyman's Diet
When specifically asked about brown rice, Hyman's comments and recipes reflect a cautious but not absolute avoidance. In a social media post, he mentioned that he and his family eat brown rice perhaps once a month, preferring alternatives like roasted potatoes served with healthy fats and protein to manage the glycemic load. The Pegan diet framework itself, as described by Hyman and others, permits small, occasional servings of gluten-free grains. His focus is on making grains a "recreational treat, not a staple". For this reason, brown rice is not a forbidden food but a sparingly consumed one, chosen carefully within a larger dietary strategy that prioritizes non-starchy vegetables, healthy fats, and high-quality protein.
Arsenic and Anti-Nutrients in Rice
A significant factor influencing Hyman's perspective on grains is the presence of anti-nutrients like phytic acid and potential toxins like heavy metals. Phytic acid, found in the bran of whole grains like brown rice, can impair the absorption of certain minerals, including iron, zinc, and calcium. While some cooking methods like soaking can help, Hyman's emphasis on nutrient-dense, easily digestible foods naturally leads him away from relying heavily on such grains.
Furthermore, the issue of arsenic, a heavy metal that accumulates in rice, is another reason for caution. Brown rice tends to have higher inorganic arsenic levels than white rice because it's concentrated in the bran. Although Hyman himself hasn't focused heavily on this in recent public comments, the concern aligns with his broader functional medicine approach of reducing toxin exposure. For those who do eat rice, choosing varieties from sources with lower arsenic levels (like California, India, and Pakistan) and using cooking methods that reduce content is advised.
Comparison: Brown Rice vs. Other Pegan-Approved Carbs
To understand Hyman's rationale, it is helpful to compare brown rice with other carbohydrates he includes in his Pegan diet. This table highlights key differences and why he might favor one over the other in certain contexts.
| Feature | Brown Rice | Quinoa (Pseudograin) | Sweet Potatoes (Starchy Vegetable) |
|---|---|---|---|
| Classification | Whole Grain | Pseudograin | Starchy Vegetable |
| Nutrient Profile | Good source of fiber, manganese, selenium. | Complete protein, rich in magnesium, phosphorus, folate. | High in Vitamin A, Vitamin C, potassium, and fiber. |
| Glycemic Impact | Moderate to High, can cause blood sugar spikes. | Lower glycemic index compared to brown rice. | Lower glycemic index than brown rice, especially when cooked and cooled. |
| Anti-Nutrients | Higher levels of phytic acid due to bran content. | Contains saponins and phytic acid, but generally easier on digestion for many. | Very low in anti-nutrients. |
| Arsenic Risk | Moderate risk, higher in inorganic arsenic than white rice. | Generally very low risk. | Very low risk. |
| Hyman's Preference | Minimal and occasional consumption. | Preferred over traditional grains due to nutrient profile and gluten-free status. | Often preferred over grains, especially when organic and skin-on. |
Making an Informed Decision About Grains
For those following Hyman's advice, the decision to include brown rice is one of moderation and context. He encourages his followers to become their own "guinea pigs" and observe how foods affect their body. If a food like brown rice causes noticeable blood sugar spikes or digestive discomfort, it should be limited or avoided. The focus is on a food's impact on an individual's health, not just its general classification.
Ultimately, the Pegan diet advocates for a diet rich in non-starchy vegetables, healthy fats, and clean protein, with grains and legumes filling a much smaller, supplementary role. This approach is designed to reduce inflammation and stabilize blood sugar, addressing the root causes of chronic illness. The conversation around grains, including brown rice, is just one component of this broader philosophy.
For more information on the Pegan diet and its principles, you can explore the official Mark Hyman, MD website at https://drhyman.com/blogs/content/pegan-paleo-vegan.
Conclusion
Does Mark Hyman eat brown rice? The answer is a qualified 'yes,' but with significant limitations. He includes brown rice and other gluten-free grains in his diet sparingly, treating them as an occasional rather than a staple food. His preference for other options, such as roasted potatoes or nutrient-dense pseudo-grains like quinoa, is driven by his concerns about glycemic impact, anti-nutrients, and heavy metal exposure. Hyman's approach to brown rice perfectly encapsulates the core philosophy of his Pegan diet: prioritize vegetables and healthy fats, consume clean protein, and treat grains as a mindful, not mandatory, part of a healthy diet.
