Doing Vegan (and Vegetarian) Right

I’ve been a vegan or vegetarian for 14 years. I have a nutrition and health degree, and continue to stay up-to-date on the latest nutrition research. I say all this not to make myself out as some kind of expert, but to say—that despite all that—I need to track my food once in a while and see what the hell’s going on. I usually am surprised at the reality of things. I had a nutrition client start recently, and we decided to track her food and see what was going on—so I decided to do the same for myself.  Surprise, surprise! My carb intake was through the roof, and my protein intake was abysmally low. This lack of a realistic view of what you’re eating is very normal. Research shows that people underestimate their food intake by 30-50%! That’s quite a  lot.  I also realized that I hadn’t restocked some of the essential supplements I know I need as a vegan.  So here I am, diving back into the essentials for optimal health as a vegan or vegetarian. If you’ve ever been interested in giving the vegan or vegetarian life a try—this will be a useful guide for you. For purposes of this article, we’ll lump vegan and vegetarian together into the category “plant-based.”

Macronutrients—things to watch out for

Protein (not getting enough)

It can be challenging to get enough protein on a totally plant-based diet. The research has settled pretty soundly on the fact that if you train regularly, you should get close to one gram of protein per pound of bodyweight, or around two grams per kilo of bodyweight. In general, you should try to get a protein source in every meal, and supplement with a protein powder if necessary (more on that later). 

Soy products like tofu, tempeh, and edamame are all great sources of protein. Soy has been the subject of much research, controversy, and more research—but in the end, the bulk of research shows that in reasonable amounts, it’s safe. A good rule I follow is to limit soy product consumption to three times per week. 

Lentils are a great source of protein, and also have slow-digesting carbohydrates and fiber that make them quite satiating. Personally, I eat lentils almost every day. 

Beans are even higher in fiber and carbohydrates, and have a bit less protein—but there are so many different types to choose from, they can really add some variety to a plant-based diet. 

Carbohydrates (getting too much)

In my own personal experience, and from working with clients, one of the biggest challenges with a plant-based diet can be overdoing the carbs. There is the looming danger of becoming a “starch-a-tarian.” Too much pasta, rice, and breads can send daily carb levels skyrocketing and lead to unhealthy weight gain. Whatever your underlying reason for trying out a vegan or vegetarian diet—I assume it’s not to become less healthy—so keeping your eye on the carbs is important. The amount of carbs you eat should vary depending on your activity levels, and the intensity of those activities. 

Fats

Healthy fats are an important part of any diet, and you need fats on a plant-based diet to help feel satiated.  When it comes to oils, steer clear of processed seed oils.  There is plenty of research that links these oils to heart disease and other health problems.  Instead, focus on the following:

• Extra virgin olive oil (and olives)

• Avocado oil (and avocados)

• Coconut oil (and coconuts)

• Walnut oil (and walnuts)

In addition to getting fats from oils, there are also fats and other great micronutrients in nuts and seeds.  Here are some healthy favorites:

Nuts

• Almonds

• Brazil nuts

• Cashews

• Pecans

• Peanuts

• Pistachios

Seeds

• Chia

• Flax

• Hemp

• Pumpkin

• Sesame

The amount of fats you should eat each day also varies depending on activity levels, and the intensity of those activities. 

Supplements that Vegans and Vegetarians Need

Protein

I personally find it challenging to reach two grams of protein per kilo of body weight without supplementing with a vegan protein powder. I’m not much of a breakfast person, so for breakfast I have a vegan protein shake—it fills me up enough, but not too much—and it sets me on my way to reaching my protein requirements for the day.

What, How Much?

Many vegan protein powders have combinations of hemp, pea, brown rice, and quinoa protein in them.  One shake usually gives you about 20 grams of protein. 

Creatine

Research has shown that creatine content of muscles in vegans and vegetarians can be up to 30 percent lower than meat-eaters. Creatine is important in supplying energy for short, intense power movements. It also helps build and retain lean muscle mass. Creatine has been thoroughly researched and is completely safe to use long-term. It can also help with depression and have preventative qualities against neurodegenerative disease.

What, How Much?

Creatine Monohydrate (3-5g/day in a warm beverage)

Microalgae Supplement 

A microalgae supplement helps replace some essential nutrients that vegans and vegetarians might be missing by not eating fish, including Omega-3 Fatty Acids like DHA and EPA. In fact, these Omega-3 Fatty Acids that meat-eaters get from fish, originate in algae, which is the biggest food supply for fish. 

What, How Much?

Spirulina (1-3 grams per day)

Vitamin B12

Vitamin supplement (2.4 micrograms per day/approx. 100 IU)

Vitamin D3

Vitamin supplement (25-100 micrograms per day/1,000-4,000 IU)

We hope this has been a helpful guide to those interested in a plant-based approach to eating. 

Until next time,

Scott and Lennart