Katie Couric Tried the Pegan Diet—But Is It Healthy?

In This ArticleView AllIn This ArticleWhat is the Pegan Diet?What Can You Eat?

In This ArticleView All

View All

In This Article

What is the Pegan Diet?

What Can You Eat?

In February 2021, journalist Katie Couric decided to spring clean her diet, “since I’m having trouble seeing my feet.” To keep each other accountable and cheer one another on, Couric invited her fans and followers to take part in a three-week pegan diet “reset” she called “Spring Into Health” alongside her.

On previous diets Couric’s tried (including Weight Watchers, which is now called WW, the Scarsdale Diet and more), she admitted that she’s fallen victim to the same cycle: “I don’t eat enough. I get really hungry. I make bad choices. I say ‘I blew it,’ I eat something that’s not on the plan, then I start again the next day…. I kind of have a screwed-up relationship with food,” she said, noting that she struggled with an eating disorder earlier in life.

So beginning on March 1, 2021, Couric decided to embark on Dr. Hyman’s 21-day “detox” explained in his new book,The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World.

“The beauty of this reset is that we get to see what really is our baseline and how we feel. Most people say, ‘Dr. Hyman, I didn’t know I was feeling so bad until I started feeling so good.’ That’s really what I wish for people,” Dr. Hyman explained. “Then you can go back to eating your sheet cake if that’s what you want.”

More than one week in, Couric said she was “feeling good.” She also shared recipe ideas,interviewed Dr. Hyman regarding participant questionsand offered tips abouthow to build a pegan pantryfull of lean meat, poultry and fish, healthy fats, fruits and vegetables, nuts and seeds, beans and spices.

What Is the Pegan Diet, Exactly?

Dr. Hyman first introduced theconcept of “peganism"nearly a decade ago, with a breakdown of about 75% plant-based and 25% animal. The main tenets:

His empire now includes a podcast, a “Farmacy” shop filled with pegan diet-approved foods and drinks, a private support group called Dr. Hyman+ and several books about nutrition.

“The approach focuses on foods that are the most nutrient-dense foods in each food category. These foods serve toreduce inflammation, balance blood sugar, prevent disease, improve gut health and support weight goals. Eat like this consistently and the pegan diet will likely help improve your mood, foster quality sleep, boost your energy and help you just feel better,” Stewart says.

Though the pegan diet includes lots of nutritious and fiber-rich foods such as fruit, veggies, nuts and seeds, it’s worth mentioning that it also limits other healthy foods such aswhole grains, legumes anddairy. Cutting out or limiting entire food groups can make the diet hard to follow long-term, especially if you’re on a budget (legumes and grains are some of our favorite inexpensive and nutritious pantry staples). Not to mention, restrictive dieting can negatively affect your relationship with food over time.

What Can You Eat on the Pegan Diet?

If you missed the memo about Couric’s challenge and don’t own thePegan Dietbook, Stewart offers an overview of a typical day in the pegan life:

“This diet encourages unlimited amounts of non-starchy veggies like lettuce, broccoli and artichokes, plenty of healthy fats like nuts and seeds, avocado and olive oil, high-quality protein like grass-fed beef, wild-caught fish and pastured-raised eggs, low-glycemic fruits like berries, starchy veggies like sweet potatoes and squash, legumes and whole grains like wild rice and oats. Oh, and the occasional sweet treat too,” Stewart says.

Couric’s pantry listis a perfect place to start if you want to try out some pegan meals for yourself.

“Eating healthy doesn’t have to be complicated and time-consuming. I love the simplicity of Katie Couric’s pantry list,” Stewart continues. “This short and simple pantry list can give people the confidence to eat healthier and create more pegan-friendly meals.”

The Bottom Line

Stewart believes that the pegan diet can be a “fantastic option. It brings to life the power food has in cultivating our health—I’m all for that!”

That being said, this diet discourages or limits certain food groups like dairy, legumes and gluten-containing grains, which means you probably need to take dietary supplements to fill in the gaps these foods supply, including calcium, vitamin D, iron and B vitamins. For individuals who can tolerate these foods well, there’s no reason to eliminate them from your diet. Also, because the diet is so restrictive, it may not be the best choice for those who are on a budget or cook for their families. Not to mention, there is very little scientific evidence that backs the pegan diet as being safe and healthy.

“The premise of the pegan diet is fantastic, however, if you tolerate dairy and gluten well, then feel free to enjoy some cheese, Greek yogurt or 100% whole-wheat products. Just remember as with any food, listening to your body and being aware of portion size is key. Remember, we are all unique and, therefore, your approach should be unique to you,” Stewart adds.

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