Sometimes I invite a guest blogger to write for my blog, and once in a while I interview someone for a post. But one thing I’ve never done is reblog. I do share – all over social media. I share like crazy. I love to celebrate any individual’s wisdom, creativity, and commitment to health ~ and to support conscious community wherever possible. I’ve just never picked up an entire article and shared it here on my blog.
Until now. Here’s why: When people ask me how I eat, Vegan, Vegetarian, Paleo, what? My answer has long been, “Ayurvedically.” By that I mean, responding to our changing needs according to age, season, circumstance, on a case by case basis. Overall, though, my focus is: no sugar, no processed, high protein, high fiber, healthy fats, whole food, plant based.
Along comes Dr. Hyman with a name for it – and in turn an entire community of people who also eat this way. Overnight, I went from being a loner to a belonger and I want to share that affirmation, and science, with you.
Why I am a Pegan – or Paleo-Vegan – and Why You Should Be Too!
by Dr. Mark Hyman
As a doctor, it is my job to figure out the best way to keep my patients healthy. We now know that food is medicine, perhaps the most powerful drug on the planet with the power to cause or cure most disease. If food is more than just calories, if food is information that controls every aspect of our biology and health, then I better know what to advise people to prevent, treat and even reverse chronic disease.
So the fundamental question of our time, given that the cost of chronic disease caused mostly by what we eat will cost our global economy $47 trillion over the next 20 years and cause over 50 million preventable deaths a year is this:
What should I eat to feel good, lose weight and get and stay healthy?
On the one hand, Lebron James is eating Paleo and the number one tennis player in the world cut out gluten and dairy and went from not winning at all to winning everything in just one year. But on the other hand, Rick Rockhold completed five Iron Man marathons in seven days on a vegan diet.
The Problem with Nutrition Research
Looking at the research it is easy to get confused. Vegan diet studies show they help with weight loss, reverse diabetes and lower cholesterol. Paleo diets seem to do the same thing. So should you be shunning animal foods and eating only beans, grains and veggies or should you eat meat and fat without guilt and give up all grains and beans?
Essentially, each camp adheres to their diet with near religious fervor. And each can point to studies validating their point of view. We call this cherry picking. After reading dozens of studies on vegan and paleo diets, even I could get confused. But I don’t because I read BETWEEN the lines not just the headlines. I read the methods and analyze the actual data to learn what the studies actually demonstrate.
The problem with nutrition research is that most of it relies on large studies of populations and their dietary patterns obtained mostly through dietary questionnaires or 24-hour dietary recall. The first study linking saturated fats to heart disease by Ancel Keys1 (and on which 50 years of dietary policy to eat low fat was based) looked at about 30 men from Crete and their previous day’s diet and linked that to the fact they had fewer heart attacks than people from countries that ate more saturated fat. Skimpy evidence at best! In fact, most of the “evidence” that fat in general and saturated fat in particular is bad for us is being rigorously challenged by better and more specific research.2
These type of studies are further complicated because it is very hard to tease out the factors that matter. For example, when Asians move from Asia to the US, they eat more meat and have more heart disease and cancer, but they also consume far more sugar. So it is the meat or is it the sugar? Hard to know. These types of population studies also cannot prove cause and effect, only show correlation. Yet, the media and consumers take it as gospel. We thought dietary cholesterol was bad3 and were told to avoid egg yolks4 at all costs. Turns out they are good for you and have no impact on cholesterol.
Many experimental studies on vegan or paleo diets, which should give more direct evidence of cause and effect often have only small numbers of people in the study, making it hard to draw firm conclusions. Even worse is that the diets they use for comparison (the control group) are not ideal alternative diets. Comparing a vegan diet of chips and Coke, bagels and pasta to a paleo diet of healthy veggies and grass fed meat won’t be very helpful, nor would comparing a paleo diet of feedlot meat, bologna and no fresh veggies to a whole foods, low glycemic vegan diet.
Also, eating a low fat versus a high fat vegan diet has very different health benefits5. The Eco-Atkins or high fat, high protein, low carb, low glycemic vegan diet performs better for weight loss and cholesterol lowering than a low fat vegan diet that avoids nuts, seeds and avocados.
RD Laing said that “scientists can’t see the way they see, with their way of seeing.”
Why You Should be a Pegan!
So 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.
- High in vegetables and fruits. The deeper the colors, the more variety, the better. This provides a high phytonutrient content protective against most diseases. (Although the paleo camp recommends lower glycemic fruit such as berries.)
- Low in pesticides, antibiotics and hormones and probably no or low GMO foods.
- No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners and other “Franken Chemicals” that you would never have in your pantry.
- Higher in good quality fats – omega 3 fats for all. And most camps advise good quality fats from olive oil, nuts, seeds and avocados. Although some, such as Drs. Esselstyn and Ornish still advise very low fat diets for heart disease reversal.
- Adequate protein for appetite control and muscle synthesis, especially in the elderly.
- Ideally organic, local and fresh foods should be the majority of your diet.
- If animal products are consumed they should be sustainably raised or grass fed.
- If you are eating fish you should choose low mercury6 and low toxin containing fish such as sardines, herring and anchovies or other small fish and avoid tuna, swordfish and Chilean sea bass because of the high mercury load.
Now comes the areas of more controversy…
Read the entirety of his article here.
The thing I love the most about Ayurveda is that it respects individual differences, which is why I always want to hear from you. What do you find is the best way of eating for your optimal health and enjoyment? What nourishes you?
Thanks to Shannon Jones for the photo of radishes from our Ayurveda Cooking Class 2014