What Can You Eat on the PEAT Diet?

According to followers, the PEAT (Ray Peat) diet focuses on improving metabolic health rather than calorie counting. To follow the PEAT diet, it is crucial to understand which foods are encouraged to support the thyroid and which are discouraged due to their potential to cause inflammation and metabolic stress.

Quick Summary

This article provides a comprehensive overview of the recommended foods for the PEAT diet, including fruits, dairy, quality protein, and beneficial fats. It also lists foods to avoid, such as polyunsaturated oils and processed items, to help support thyroid function and overall metabolism.

Key Points

• Core Philosophy: The PEAT diet prioritizes metabolic health, thyroid function, and hormonal balance over calorie restriction.

• Approved Carbohydrates: Easily digestible sugars from ripe fruits, fruit juices, honey, and well-cooked root vegetables are encouraged to fuel metabolism.

• Favored Fats: Saturated fats like coconut oil, butter, and ghee are preferred for their stability and support of mitochondrial health, while PUFAs are avoided.

• Quality Proteins: High-quality sources like dairy, eggs, shellfish, and organ meats are emphasized for amino acids and nutrient density.

• Foods to Exclude: Polyunsaturated oils (seed oils), most nuts and seeds, and highly processed foods are restricted due to their potential inflammatory effects.

• Focus on Digestion: The diet emphasizes easily digested foods to reduce metabolic stress on the body.

Understanding the PEAT Diet's Philosophy

Dr. Ray Peat's dietary philosophy is centered on supporting metabolic function, balancing hormones, and reducing inflammation by prioritizing nutrient-dense, easily digestible foods. Instead of focusing on calorie restriction, the goal is to provide the body with the right fuel to optimize cellular energy production and reduce metabolic stress. A core tenet is the avoidance of polyunsaturated fatty acids (PUFAs), which are thought to suppress thyroid function and cause oxidative stress. Conversely, the diet encourages saturated fats and easily digested carbohydrates to fuel the body efficiently.

Recommended Foods on the PEAT Diet

Easily Digestible Carbohydrates and Sugars

Unlike many low-carb diets, the PEAT approach champions specific sugars and carbohydrates for metabolic support. The liver uses glucose from these sources to activate thyroid hormones, which are essential for regulating metabolism.

• Fruits: Ripe, fresh fruits like oranges, berries, melons, and tropical fruits (e.g., mango, pineapple) are excellent sources of sugar, vitamins, and antioxidants.
• Fruit Juices: Freshly squeezed orange juice is highly recommended for its vitamin C and easily assimilated sugar.
• Honey: This natural, simple sugar source is valued for its energy-boosting properties and is often used as a sweetener.
• Root Vegetables: Well-cooked potatoes, sweet potatoes, and carrots provide carbohydrates and micronutrients that are generally easy to digest.

High-Quality Proteins

Protein is crucial for tissue repair and hormone synthesis. The PEAT diet prioritizes easily digestible, high-quality sources.

• Dairy: Whole milk, cheese, and yogurt from pasture-raised animals are excellent sources of protein, calcium, and vitamin A.
• Eggs: A highly bioavailable source of protein and choline, with pastured eggs being the preferred choice.
• Shellfish: Shrimp and oysters are rich in protein and minerals like zinc and selenium, which support thyroid function.
• Muscle and Organ Meats: Including high-quality, pasture-raised beef and liver provides essential amino acids and a dense array of vitamins and minerals. Gelatin and bone broth are also highly regarded.

Beneficial Fats

Stable, saturated fats are preferred over unstable polyunsaturated fats because they are less prone to oxidation and support mitochondrial health.

• Coconut Oil: A cornerstone of the diet, it is a stable saturated fat for cooking and energy.
• Butter and Ghee: Saturated fats from high-quality, grass-fed butter or ghee are encouraged.
• Tallow: Rendered animal fat is another stable option for cooking.

Supportive Beverages

• Coffee: Many followers believe moderate coffee consumption can support metabolism.
• Milk: A metabolic-supportive beverage providing protein, fat, and lactose.
• Herbal Teas: Hydrating and rich in antioxidants.

Foods to Avoid on the PEAT Diet

• Polyunsaturated Fatty Acids (PUFAs): This includes all processed vegetable oils like soy, corn, canola, and sunflower oil, which are believed to be inflammatory and inhibit thyroid function.
• Nuts and Seeds: Most are high in PUFAs and are therefore generally avoided.
• Legumes: High in fiber and anti-nutrients, they can be difficult to digest and are often limited.
• Uncooked Fibrous Vegetables: Some followers avoid large quantities of raw, fibrous vegetables like broccoli and kale, as they can be hard on the digestive system.
• Processed and Refined Foods: This includes packaged foods, fast food, and excessive refined sugars, which often contain harmful additives and PUFAs.

Comparison: PEAT vs. Conventional Diet

Feature	PEAT Diet	Conventional Dietary Advice
Carbohydrates	Emphasizes easily digestible sugars from fruits, honey, and root vegetables for metabolic fuel.	Often advocates for complex carbohydrates and advises limiting sugar intake.
Saturated Fats	Encourages saturated fats like coconut oil and butter, viewing them as stable and supportive of metabolic health.	Historically warned against saturated fats, promoting polyunsaturated fats as healthier.
Polyunsaturated Fats (PUFAs)	Strongly discourages PUFAs found in vegetable oils, nuts, and seeds due to their oxidative nature and potential to impair thyroid function.	Often recommends PUFAs (e.g., omega-3s) from sources like vegetable oils and fish oil for cardiovascular health.
Dairy	Promotes whole, pasture-raised dairy for protein, calcium, and fat.	Often advises low-fat or fat-free dairy products.
Focus	Metabolic function, thyroid health, and hormone balance.	Caloric intake, fat content, and cholesterol levels.

Making the Switch: A Step-by-Step Approach

Transitioning to the PEAT diet requires thoughtful implementation. It's often recommended to start gradually to allow the body to adjust. Begin by swapping out processed vegetable oils in your pantry for coconut oil or butter. Slowly incorporate more recommended fruits and dairy products while reducing your intake of nuts, seeds, and processed foods. Pay attention to how your body responds, monitoring energy levels, digestion, and mood. Since this diet significantly differs from conventional wisdom, some individuals may experience a transitional period. Listening to your body and adjusting food choices based on personal tolerance is a key principle. While many report positive metabolic and hormonal benefits, individuals with underlying health conditions should consult with a healthcare professional before making significant dietary changes. For example, those with existing thyroid issues might find this diet helpful but should always seek medical advice for proper management. You can find more information about the diet's underlying principles by exploring Dr. Ray Peat's extensive body of work.

Conclusion

The PEAT diet, based on the theories of biologist Ray Peat, outlines a unique approach to nutrition centered on supporting metabolic function and hormonal balance. By prioritizing specific, nutrient-dense foods like ripe fruits, high-quality dairy, and saturated fats while eliminating inflammatory polyunsaturated oils, the diet aims to boost energy and improve overall well-being. For individuals seeking an alternative perspective on nutrition that challenges conventional advice, understanding what can you eat on the PEAT diet is the first step toward exploring this metabolic-focused eating plan.

Frequently Asked Questions

What is the primary goal of the PEAT diet?

The primary goal of the PEAT diet is to improve metabolic function, balance hormones, and reduce inflammation by consuming nutrient-dense, easily digestible foods.

Why does the PEAT diet recommend saturated fats?

The diet recommends saturated fats because they are more stable and less prone to oxidation than polyunsaturated fats (PUFAs), which are believed to be inflammatory and harm metabolic health.

Can you eat sugar on the PEAT diet?

Yes, natural sugars from fruits, fruit juices, and honey are encouraged on the PEAT diet, as they provide quick energy for metabolic processes.

What kind of dairy products are allowed?

Whole, pasture-raised dairy products, including milk, cheese, and yogurt, are encouraged for their protein, calcium, and fat content.

What are PUFAs, and why are they avoided?

PUFAs are polyunsaturated fatty acids found in vegetable oils, nuts, and seeds. They are avoided because proponents of the PEAT diet believe they can suppress thyroid function and cause oxidative stress.

Are grains and legumes allowed on the PEAT diet?

Grains and legumes are often limited or avoided on the PEAT diet because they can be high in fiber and anti-nutrients that may tax the digestive system.

Is the PEAT diet suitable for weight loss?

While optimizing metabolism can support healthy weight management, the PEAT diet is not primarily a weight loss diet. Its main focus is on metabolic and hormonal health, which can lead to sustainable weight regulation as a byproduct.