What is the Albijan Diet?

What is the Albijan Diet?

The Albigens Diet takes aspects of a paleo and vegetarian diet and combines them into a way of eating that claims to have health benefits. However, the diet may be too restrictive for some people and exclude foods that some research suggests are beneficial.

This article outlines the Albijan diet and explores its potential health benefits and drawbacks. It explains the foods to eat and avoid as part of the diet and provides examples of recipes.

The Albigensian diet combines a plant-based and Paleolithic way of eating. Dr. Mark Hyman, a practitioner and functional medicine writer, created the diet and coined the term Pegan.

The Paleolithic diet or Paleolithic diet aims to mimic the foods our ancestors might have eaten before the Agricultural Revolution 12,000 years ago. Focuses on eating fresh meat, seafood, fruits and vegetables. Advocates of the paleo diet believe that human bodies are genetically predisposed to eat these types of food, and eating refined foods causes ill health.

A vegetarian diet excludes animal products such as meat, fish, eggs and dairy products. Additionally, those who follow a vegan diet avoid consuming animal products such as honey or food additives and colorings that manufacturers make from animals or insects. A vegan diet avoids using animals for entertainment, clothing, or food.

Dr. Hyman’s diet aims to combine elements of both systems and recommends primarily eating plants, with animal products as a seasoning rather than the main dish. Additionally, the diet avoids dairy and gluten and recommends eating beans in moderation.

Focusing on whole plant foods, less meat, and avoiding processed foods puts the pecans diet in line with each other Dietary Guidelines for Americans 2020-2025. The diet is nutrient dense, providing essential vitamins and minerals. In addition, it may have the following health benefits.

Preventing chronic diseases

While scientists have studied the benefits and risks of ancient and plant-based diets, there is not enough evidence for a common approach. However, fellow functional medicine practitioner review Diet and its potential benefits.

The review likened the nutritional composition of the pecan diet to the Mediterranean diet.

Many studies The health benefits of the Mediterranean diet have been shown. These include reducing risks or helping to prevent:

Gut Bacteria Support

In addition, the review above He notes that the Mediterranean diet has a positive effect on gut bacteria, suggesting that the Albijan diet may produce similar results.

Eating a wide variety of plant foods provides prebiotics that help nourish beneficial bacteria. certificate She suggests that healthy gut bacteria can help prevent obesity, high blood pressure, and diabetes.

Focus on plant-based foods and reduce inflammation

The Albijan diet focuses on vegetables and fruits, similar to the vegetarian diet. Search It is suggested that plant-based diets can reduce inflammation and prevent obesity.

else Study 2021 It found that higher fruit and vegetable intake was associated with lower mortality, but reduced risk settled at five servings of fruit and vegetables per day. These findings support current dietary recommendations to increase intake of fruits and vegetables, but not fruit and potato juices.

Learn more about plant-based diets.

weight management

Low-glycemic foods are a staple of Pegan’s approach. The glycemic index (GI) measures how quickly a food raises blood sugar.

studies It suggests that low-GI diets may be beneficial for controlling weight and reducing diabetes risk.

Learn more about the low glycemic index diet.

Nutrition research is often conflicting and potentially inconclusive. Some of the foods that the Albijan diet recommends avoiding have well-studied health benefits.

For example, the Albijan Diet suggests avoiding beans, legumes, and whole grains. But Evidence It indicates that beans and legumes reduce obesity and inflammation and may improve immune and cardiovascular function. in addition to, Research He notes that eating 2-3 servings of whole grains per day may help prevent diabetes, cardiovascular disease, and some types of cancer.

The Centers for Disease Control and Prevention (CDC) Also include whole grains, beans and legumes as part of a healthy eating plan recommended for maintaining a moderate weight.

Some people, such as people with diabetes or celiac disease, avoid certain foods to manage their health conditions.

However, a restrictive diet such as the Albigensian Diet may be unnecessarily restrictive if people do not have an intolerance or sensitivity to the food groups it limits. It can also make food preparation more time-consuming, eating out more difficult, and may be more expensive.

The Albijan Diet recommends focusing on the glycemic load when planning meals, with more emphasis on protein and fats.

The sugar level in blood It is a measure of how quickly a food enters glucose into the bloodstream and how much glucose it provides per meal.

Here are some foods that people can eat on the Albijan diet.

vegetables and fruits

It should consist of vegetables and fruits 75% From the diet of Albijan and dishes at mealtimes. Dr. Hyman recommends eating 2-3 vegetarian servings per meal.

The American Diabetes Association (ADA) It is recommended that most fruits have a low glycemic index due to their fructose and fiber content. Watermelon, pineapple, and some dried fruits such as dates and cranberries may have an average GI.

Non-starchy vegetables are more suitable for people who follow a low glycemic index diet. these included:

Learn more about low glycemic index foods.

Nuts and seeds

People who follow the bean diet can focus on eating nuts and seeds because they contain protein, minerals and healthy fats. Dr. Heyman Advise Eat seeds like:

As mentioned above, the Center for Disease Control Include legumes in your recommended healthy eating plan. So restricting legumes from a person’s diet may not reflect general health guidelines.

Learn more about the six healthiest nuts.

healthy fats

The Albijan Diet recommends eating the following fats:

Most nutritional advice recommend Limit saturated fats for cardiovascular health, which includes coconut oil.

Meat, fish and animal products

People following the Albijan diet should eat meat or animal products as a condiment, not the main dish. Vegetables should be the main ingredient of the meal, and meat should be a side dish.

Any animal products a person consumes, such as meat or eggs, must be sustainably raised, grass-fed, and organic.

People should choose low-mercury, low-toxin fish such as sardines, herring, and anchovies.

The Albijan Diet recommends avoiding or limiting the following foods.


The Paleo diet avoids grains because our ancestors didn’t eat them until recently. The Albijan Diet suggests eating only small portions – for example, half a cup of a low-glycemic grain such as black rice or quinoa with the meal.

Additionally, people should avoid processed foods made with flour, which may raise blood sugar.


People who follow a vegetarian diet should avoid gluten. Foods that contain gluten include:

  • Bread, rolls and pita made from wheat, barley or rye flour
  • Noodles made from wheat, barley or rye flour
  • Pastries, cakes and biscuits made from wheat, barley or rye flour

The diet recommends eating gluten-free grains in moderation because they may raise blood sugar or lead to autoimmunity.

Learn more about gluten-free products.


Dr. Hyman advises that beans can cause digestive problems for some and may lead to a spike in blood sugar. Therefore, the diet recommends avoiding large, starchy grains. However, people may have lentils on occasion.

Dairy products

Dr. Hyman notes that both a vegan and paleo diet avoid dairy. He recommends avoiding all dairy products, including milk, cheese and yogurt. However, people can sometimes eat organic goat or sheep products as a treat.

fish high in mercury

The Albijan Diet recommends avoiding fish that contain high levels of mercury. these included:

  • tuna
  • swordfish
  • king mackerel

Processed foods and additives

The Albijan diet focuses on natural and whole foods, so people should avoid refined and processed foods.

Additionally, avoiding processed foods helps limit the number of additives and food colorings a person consumes. The diet also seeks to exclude pesticides, antibiotics, and genetically modified foods (GMOs).

The Food and Drug Administration (FDA) does not have a file standard definition What does “natural” mean in terms of food labels. It states that foods labeled as natural should not contain anything artificial or artificial. However, it should be noted that this does not indicate the nutritional or health benefits of the food.


A person on the Albijan diet should only use sugar occasionally and sparingly. This includes sugar in all its forms, such as table sugar, juices, and fructose in processed foods.

vegetable oils

Dr. Heymann recommends avoiding the consumption of most vegetable oils, including:

Learn more about the advantages and disadvantages of different oils.

the following recipes Adherence to the principles of paganism.

crushed spinach salad


  • ¼ cup organic miso paste
  • Half a cup of avocado oil
  • 1 leek, white and green, halved and thinly sliced
  • 1 teaspoon Maldon flake salt
  • 1 large shallot, peeled and finely chopped
  • 1 squeezed lemon
  • 1 Meyer lemon, squeezed – regular lemons work too
  • 3 tablespoons truffle-infused olive oil – regular olive oil works too
  • 10 ounces baby spinach, washed and dried


  1. Heat the oven to 190 degrees Fahrenheit.
  2. Lay the butter paper on the baking tray. Spread the miso paste thinly with a spoon. Bake for 45 minutes or until browned, then cut into pieces and set aside. This can be made ahead of time and stored in an airtight container.
  3. Heat the avocado oil in a small skillet over medium-high heat. Fry the shallots in the oil until light brown and crunchy, about 2-3 minutes. Drain and place on a paper towel with a sprinkle of salt.
  4. Whisk shallots, lime, lime, and truffle-infused olive oil together to make the vinaigrette.
  5. Toss the spinach with the shallot dressing, then top the salad with crunchy miso and crunchy shallots.

Double Chocolate Protein Bars


  • 2 cups natural almond butter, preferably crunchy
  • 1 cup of sugar-free chocolate protein powder
  • ½ cup hemp seeds
  • 1/2 cup monk fruit maple syrup
  • 1 teaspoon Himalayan salt
  • 2 ounces dark chocolate 100% cocoa, unsweetened
  • 1 tablespoon coconut oil


  1. Add the almond butter, protein powder, hemp seeds, and monk fruit syrup to a large bowl and mix into a smooth ball using your hands. Add some water if it is too dry.
  2. Transfer the dough to an 8″ x 8″ baking dish lined with parchment. Lay it out in a flat and even layer and put it in the fridge for 30 minutes.
  3. Once firm, cut into 15 bars and set on a wire rack over a tray.
  4. Melt the chocolate and coconut oil using a double boiler. Sprinkle melted chocolate over bars with a spoon or piping bag. Place the bars in the refrigerator for 5 minutes. Store the bars in a covered container for up to one month.

The Albigens diet combines a paleo diet and a vegetarian diet. Nutritional aspects of the diet, such as eating more plant-based foods and avoiding sugar, may help prevent chronic disease, weight gain, and inflammation.

However, the Albijan diet restricts grains, beans, and dairy products and may be too restrictive for some people. Additionally, the foods it restricts may benefit people who do not need to avoid them for health reasons.

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