Dr. Mark Hyman's Functional Medicine Approach
Dr. Mark Hyman, a physician and founder of The UltraWellness Center, approaches health through the lens of functional medicine, which focuses on identifying and addressing the root causes of disease. He believes that food is a powerful tool that can either promote health or drive illness. Unlike conventional medicine that treats symptoms, functional medicine aims to restore balance in the body by considering an individual's unique genetics, environment, and lifestyle. The diet Dr. Hyman recommends, the Pegan diet, is a practical application of this philosophy, designed to reduce inflammation and optimize metabolic function through food choices.
The Pegan Diet: A Paleo-Vegan Hybrid
The term "Pegan" was coined by Dr. Hyman to describe an eating style that takes the best aspects of the Paleo and Vegan diets. It is not as restrictive as a strict vegan diet, nor does it rely as heavily on animal products as some versions of the paleo diet. The central tenet is to eat real, whole, unprocessed foods, adhering to a simple rule: "If God made it, eat it; if man made it, leave it". This dietary pattern is built around a few core principles:
- Prioritize plants: The majority of your plate—approximately 75%—should be filled with colorful, non-starchy vegetables and low-glycemic fruits like berries. This provides a rich source of fiber, vitamins, and phytonutrients.
- Incorporate healthy fats: Healthy fats are a cornerstone of the Pegan diet and should be included with every meal. Sources include nuts (excluding peanuts), seeds, avocados, olives, and cold-pressed oils like olive and avocado oil.
- Consume high-quality, sustainably raised protein: Animal protein, such as grass-fed beef, pasture-raised poultry, and wild-caught, low-mercury fish like sardines and salmon, is included but in smaller quantities, acting more as a side dish or condiment.
- Limit dairy and gluten: The diet largely excludes dairy products, especially those from cows, as they are considered inflammatory for many people. Similarly, gluten-containing grains are eliminated, though small amounts of gluten-free grains may be acceptable.
- Restrict legumes and certain grains: Starchy legumes, such as large beans, are limited to avoid blood sugar spikes, though lentils may be consumed in moderation. When grains are included, they should be whole and gluten-free, like quinoa or black rice, and eaten sparingly.
- Avoid refined sugar and processed foods: Added sugars, artificial additives, and highly processed foods are strongly discouraged due to their inflammatory effects.
Pegan vs. Paleo vs. Vegan: A Comparison
The Pegan diet carves a middle path between its two parent philosophies, adopting some rules while modifying or rejecting others. Here's a quick comparison:
| Feature | Pegan Diet | Paleo Diet | Vegan Diet |
|---|---|---|---|
| Plant Foods (Fruits/Veggies) | High emphasis (75% of diet), focusing on low-glycemic options. | High emphasis, including fruits and vegetables from hunter-gatherer times. | Highest emphasis, all food is plant-based. |
| Animal Protein | Allowed in moderation, must be sustainably sourced (grass-fed, pastured, wild). | High emphasis, including lean meats, fish, and eggs. | Strictly prohibited; no meat, fish, eggs, or dairy. |
| Dairy Products | Mostly avoided, though some goat/sheep dairy and grass-fed ghee/butter may be acceptable. | Excluded based on the idea that paleolithic ancestors did not consume dairy. | Completely excluded. |
| Legumes | Limited due to potential blood sugar impact, but small amounts of lentils are allowed. | Excluded, as they were not part of ancestral diets. | Central to the diet as a protein source. |
| Grains | Mostly avoided, with limited amounts of gluten-free, whole grains permitted. | Excluded, as they came after the Agricultural Revolution. | Accepted and often central to the diet, especially whole grains. |
| Healthy Fats | Emphasized, including nuts, seeds, avocados, and olive oil. | Emphasized, from similar sources as Pegan. | Emphasized, from nuts, seeds, avocados, and oils. |
Potential Benefits and Drawbacks of the Pegan Diet
Potential Benefits
- Rich in nutrients: The focus on a wide variety of vegetables and fruits ensures a high intake of vitamins, minerals, fiber, and antioxidants.
- Blood sugar regulation: By emphasizing low-glycemic foods and healthy fats, the diet can help stabilize blood sugar levels and reduce the risk of insulin resistance.
- Anti-inflammatory effects: The diet's elimination of inflammatory triggers like processed foods, refined sugars, and certain dairy and gluten-containing grains can help reduce overall inflammation in the body.
- Gut health support: The high fiber intake from plants, along with limited refined foods, promotes a healthy gut microbiome.
- Balanced flexibility: For those who find paleo or vegan diets too restrictive, the Pegan approach offers more flexibility while still maintaining a strong focus on nutrient-dense foods.
Potential Drawbacks
- Can be restrictive: Despite being more flexible than its parent diets, the exclusion of entire food groups like dairy and gluten-containing grains can be challenging to sustain long-term.
- Nutrient deficiencies: Restricting or eliminating dairy and whole grains can make it difficult to get sufficient amounts of calcium, vitamin D, and some B vitamins without careful planning or supplementation.
- Cost and accessibility: The emphasis on organic, grass-fed, and wild-caught foods can be significantly more expensive and less accessible than conventional options.
- Limited evidence: While rooted in principles of paleo and veganism, specific scientific studies on the long-term effectiveness of the Pegan diet are still limited.
A Sample Day on the Pegan Diet
- Breakfast: A protein shake made with plant-based protein powder, a handful of mixed berries (low-glycemic), chia seeds for fiber, and a scoop of almond butter for healthy fat.
- Lunch: A large, "fatty" salad with arugula, mixed greens, toasted pumpkin seeds, avocado, and a can of wild-caught salmon or sardines. Dress with extra virgin olive oil and lemon juice.
- Dinner: A stir-fry with a variety of non-starchy vegetables like broccoli, bell peppers, and bok choy, along with some grass-fed beef. Serve with a small portion of black rice or a Japanese sweet potato.
- Snack (optional): An apple with almond butter or a handful of mixed nuts.
Making the Pegan Diet Work for You
The principles of the Pegan diet offer a valuable framework for transitioning toward a healthier, whole-foods-based way of eating. However, its restrictive nature and cost can be a barrier for some. For many, simply adopting its core tenets—such as increasing vegetable intake, reducing processed foods, and focusing on healthy fats and quality protein—can yield significant health benefits without adhering to every rule. Before making any drastic changes to your diet, it's wise to consult with a healthcare provider or a registered dietitian to ensure it aligns with your specific nutritional needs and health goals. A sustainable eating pattern is one you can stick with for the long term, and finding that balance is key to achieving optimal wellness.
Conclusion
In conclusion, what diet does Dr. Mark Hyman recommend? The answer is the Pegan diet, a blend of paleo and vegan principles centered on whole foods, low-glycemic plants, healthy fats, and high-quality protein. By focusing on nutrient-dense ingredients and limiting processed items, the diet aims to reduce inflammation, balance blood sugar, and support overall wellness. While it offers numerous potential benefits, its restrictive nature and cost should be considered. Adopting a personalized approach, perhaps by focusing on the diet's core healthy principles, may be the most sustainable path for many seeking better health.
