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IMVEGAN's Photo IMVEGAN Posts: 2,895
3/10/13 11:44 A

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Millifred, I am sorry but you are a little mistaken. Dr. Esselstyn and Dr. McDougall both say it is very difficult to not get enough protein on a vegan diet if you are eating enough calories. All vegetables have protein in them. So getting 45 grams of protein a day is in fact easy as a vegan. Actually males need that much, females need closer to 30-35 grams of protein a day.. If you are eating enough calories protein takes care of itself with a healthy VARIED diet of beans, whole grains, colorful vegetables and fruits. I am female and I eat about 25- 30 grams of protein a day. I have an ongoing medical issue and I have to get blood counts on a regular basis and my protein levels are always right in the healthy range.



Edited by: IMVEGAN at: 3/10/2013 (11:45)
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MILLIFRED's Photo MILLIFRED Posts: 672
3/10/13 11:25 A

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You need as a healthy adult about 45 grams of protein in your diet; that is fairly easy to achieve as a vegetarian but as a vegan not so easy. You will have to increase your intake of such things as different kinds of beans and whole grains. You can make delicious soups and stews using mixes of beans flavored with your favorite flavorings such as onions and garlic. Try some of your favorite spices if this is too bland. If you do not get enough protein you are going to get that pale, sallow look and find you don't have a lot of energy. They other danger is too many carbohydrates as you substitute fruits for protein foods. This can cause your triglycerides to increase dramatically. A balanced vegetarian diet is healthy but it needs to be balanced

Millie, NW Arkansas in Central time zone


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LIBBYL1 Posts: 5,883
3/9/13 11:14 P

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lentils, beans etc ---- I love making veg burgers. I always make sure I have healthy fats as they work for me - avocados are my favourite!

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DS9KIE's Photo DS9KIE SparkPoints: (252,572)
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3/9/13 8:01 A
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You got some great advice.

Here are some articles that I find helpful.

vegetarian.about.com/od/healthnutrit
io
n/tp/protein.htm


www.vrg.org/nutrition/protein.htm

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NLITNME2 SparkPoints: (441)
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2/26/13 12:03 P

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I appreciate reading everyone's posts. I think our culture is way too focused on how much protein, carbs & fats we are getting. I am 54 y.o. and for over two years (since eliminating meat, and gradually becoming entirely plant-based) have tried to really pay attention (finally!) to my body and how it feels when I do or don't eat certain things & when I do or don't get "enough" of particular nutrients. I'm finding I don't need the amount of protein or fat that is "recommended" by most health "authorities". I really do think it is very individual and based on your gender/age/activity level/personal health issues/heredity, to name a few! I think that once you start looking at the amount of protein in foods you never thought of as "protein foods" that you will be amazed.

Tina

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LAURASMITH101's Photo LAURASMITH101 SparkPoints: (755)
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2/25/13 3:17 P

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Thank you for sharing your experience, Petalia.

I agree that moderation is tolerable, healthy, and achievable as long as you're aware and understand other key factors that effect binging and bad food choices. For example, studies have shown that depression decreases serotonin, increasing an individuals cravings for simple carbs and junk food and one bite of moderation may lead that person into a binging cycle. However, not everyone works the same and so moderation may provide substance and motivation to continue on their healthier journey.

Every person, life, choice, outcome is different. Progress is moving forward and finding what works for you.

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PETALIA's Photo PETALIA SparkPoints: (81,085)
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2/25/13 2:44 P

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Hmm....keeping in mind that every body is different, for me, I found eating fat to be an important factor for me in attaining a 'healthy' weight, losing lots of body fat and gaining muscle. I had been chronically underweight. In July, 2011, I eliminated most of my cardio exercise. I upped ST a lot. I ate more calories and fats than SP recommends. My BF went just under 11% while I was eating lots of plant based fats. I am very active. I practice an almost daily hot power yoga. I strength train and practice sprints. I don't practice endurance sports which, I think, ask for more in the way of carbohydrates. For myself, I've found that I feel better eating a protein/fat oriented diet rather than one of complex carbs/fructose. I eat loads of fresh vegetables and get plenty of carbs from them. Just want to throw another notion into the discussion and say that our bodies are all quite different and respond differently to different whole and clean foods. Finding what we respond to well is tricky, and has been a slow and arduous road for me anyway.

Edited by: PETALIA at: 2/25/2013 (14:46)
IMVEGAN's Photo IMVEGAN Posts: 2,895
2/25/13 1:36 P

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Moderation is a myth. Americans generally do not know how to do it. Jeff Novick wrote a great article about that too.... LOL

www.jeffnovick.com/RD/Newsletter/Ent
ri
es/2010/10/26_The_Myth_of_ModerationR>_Pt_1__Do_All_Foods_Really_Fit.html


I could never do moderation. I had to stop eating sugar and oil.

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SWEETYOUNGTHING's Photo SWEETYOUNGTHING SparkPoints: (133,885)
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2/25/13 1:25 P

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Everything in moderation

I believe in myself, I am a strong woman. I will reach my goals, NOTHING & NOBODY will hold me down. I will live my life with integrity and intention. I will set a good example for my daughters and my son. I will be a woman that makes my grand children proud when they look at pictures of me long after I've left this earth.


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LAURASMITH101's Photo LAURASMITH101 SparkPoints: (755)
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2/25/13 1:17 P

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Thanks:) Yes, I only use water to sauté my veggies and use just a tiny bit of olive oil on my whole wheat noodles to keep them from sticking.

If I make sweets, I admit I use butter or reduced fat margarine. I've tried the applesauce and don't like the texture or it doesn't cook right and money wasted on ingredients. Regarding Earth Balance, talk about an unhealthy, fattening "vegan" substitute, yikes.

I found a link, not sure if it's okay to post on Sparkpeople. com, but it has the lists of protein in veggies and plant foods. I remembered reading about this when I thought of making something with kale.

http://www.theholykale.com/plant-based-p
rotein-chart/

Thanks for the replies!

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IMVEGAN's Photo IMVEGAN Posts: 2,895
2/25/13 12:47 P

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10% is about right as far as fat is concerned. Around that area can be achieved from the amount that naturally occurs in foods a limited amount of whole foods that have fat in them like nuts, seeds, avocado,and other plant food like oats, whole grains, fruits, veggies, beans. Almost all plant based foods contain fats. Only growing children need more fat than this on a regular basis. This can also be achieved through increasing whole plant foods.

Here is a video about olive oil by Jeff Novick RD, MS





www.youtube.com/watch?v=lbALgjmZUek

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610PEACH's Photo 610PEACH SparkPoints: (1,810)
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2/25/13 11:52 A

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However, be really sure that you are getting enough fat (I know, for most of us, not a problem). But it is really harmful to your body to not get enough good fat.

Regarding good, yummy proteins: try quinoa.

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IMVEGAN's Photo IMVEGAN Posts: 2,895
2/25/13 10:07 A

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Carbs are good for you. They are brain food. Processed food is especially bad for you. Anything that comes out of a box at the store should be looked at twice and considered thoughtfully before you decide to put it in your mouth. Cookies, crackers, junk food carbs...... uh even if they are vegetarian or vegan NO! never these are always bad carbs. Whole wheat noodles, whole grain rices, seeds, beans, veggies, whole fruits and other whole complex carbs are the building blocks of nutrition and are wonderfully full of phytonutrients and should be eaten with utter abandon to fuel your body and your mind....

Low carb eating is unhealthy. I did it for years and nearly killed myself.... so warning!!!!!!

Please read The Starch Solution by John McDougall and don't worry about carbs anymore. Eating low carb ruined my life.

Protein cannot be stored in your body. If you eat more than you need, you pee it away. So only eat what you need. All veggies, whole grains, beans and fruits contain protein. If you eat a variety of those plant based foods in enough quantities to create a healthy diet you will have plenty of protein in your diet. Google high protein plant foods if you want to concentrate on some of those foods for your meals. I don't worry about it myself. I have been vegan for 4 years and my numbers are fine. When I was tracking I usually got between 30 and 40 grams of protein a day. I am a woman who is 5' 5 inches tall. Just make good food and don't obsess over it. Take a B12 and a D if you live in the North.

www.pcrm.org/search/?cid=132


FAT? I never use fat to cook with. I never saute with or add fat to anything. No earth balance, no olive oil, no butter, nothing. Just leave it out. Saute with water. Caramelize onions with water and a little baking soda. Stir fry veggies with water. Use applesauce instead of oil in baking. Tons of people leave fat out of cooking. checkout fatfreevegan.com or happyherbivore.com or any books by Rip Esselstyn or Dr. Esselstyn or Dr. McDougall

Edited by: IMVEGAN at: 2/25/2013 (10:13)
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SWEETYOUNGTHING's Photo SWEETYOUNGTHING SparkPoints: (133,885)
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2/25/13 9:41 A

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I am adding more and more lentils to my meals for extra protien. I've been concerned about my protein intake, as well. I've been told, however, that as long as I'm eating healthy and getting enough calories, the protien will take care of itself. It was an evasive answer but it helped me to not stress out it as much :-)

Honestly, I think I'm getting more protein now than I was when I was eating meat because I didn't eat 4 oz + per serving of meat at mealtimes.

I believe in myself, I am a strong woman. I will reach my goals, NOTHING & NOBODY will hold me down. I will live my life with integrity and intention. I will set a good example for my daughters and my son. I will be a woman that makes my grand children proud when they look at pictures of me long after I've left this earth.


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LAURASMITH101's Photo LAURASMITH101 SparkPoints: (755)
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2/25/13 9:36 A

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I've been reviewing my eating habits over the last week and the only thing I'm lacking is protein. The school of thought I was taught when transitioning to a more plant-based lifestyle is that there is a major hype right now about protein, basically saying that our bodies need more when in actuality we get as much as we need from the plants we eat. A doctor once said that he has never treated anyone who eats a balanced diet for protein deficiency but he sure treats many patients for diseases caused from too much protein(mainly animal protein).
Anyway, I haven't put much thought into my protein intake but I'm noticing a pattern of higher carbs in my diet. How can I get in a little bit more protein without the extra grams of fat? Suggestions?

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