Opt for Non-Dairy Alternatives
When following a pegan diet, it is advised to exclude milk and dairy products. Instead, focus on consuming a diverse array of nutrient-rich foods such as fruits, vegetables, legumes, and other sources that can fulfill your calcium, potassium, riboflavin, and vitamin D needs. If you have a fondness for cheese, you may opt for organic goat cheese and sheep products as a substitute.
Reduce Gluten and Grains Consumption
When it comes to your diet, it may be beneficial to reduce your intake of gluten and grains. Instead of completely eliminating gluten, try to eliminate it from your meals about 80% of the time. The majority of the gluten we consume comes from highly processed grains. To diversify your grain options, consider incorporating heirloom varieties like einkorn into your diet. While it’s important to limit your grain intake, small portions of quinoa and black rice are acceptable, as they have a lower impact on blood sugar levels. Aim for no more than ½ cup or ⅓ of a cup per meal, up to three times a day.