These are great questions I hear often. I've decided to pull some quick responses for some of these common questions. All answers were compiled from several resources, including Rip Esselstyn (Tri-Athlete and author of Engine 2 diet), Dr. Neal Barnard - president of Physicians Committee for Responsible Medicine (via Kathy Freston's site), Dr. Caldwell B. Esselstyn (Preventing/reversing heart disease with a plant-based diet),
Q - Can I get enough protein eating a plant-based vegan diet?
A - Not only will you get all the protein you need, for the first time in your life you won’t suffer from an excess of it. Ample amounts of protein are thriving in whole, natural plant-based foods. For example, spinach is 51% protein; mushrooms, 35 %; beans, 26 %; oatmeal, 16 %; whole wheat pasta, 15 %; corn, 12 %; and potatoes, 11 %.
What’s more, our body needs less protein than you may think. According to the World Health Organization (WHO), the average 150-pound male requires only 22.5 grams of protein daily based on a 2,000 calorie a day diet, which means about 4.5 percent of calories should come from protein. (WHO recommends pregnant women get 6 percent of calories from protein.) Other nutritional organizations recommend as little as 2.5 percent of daily calories come from protein while the U.S. Food and Nutrition Board’s recommended daily allowance is 6 percent after a built-in safety margin; most Americans, however, are taking in 20 percent or more.
Q- Aren't we supposed to steer clear of carbohydrates?
The carbohydrates to avoid are the refined and processed carbs. Processed and refined carbohydrates include table sugar, white bread, white pasta, white rice, fried chips, sugary cereals, fruit juices, candy, and sodas (just to name a few). Processed and refined carbs are nutritionally empty because they have been tinkered with by humans, stripped of their fiber, minerals, and vitamins. They are digested quickly by the body and cause a sharp spike in your blood sugar levels.
In response to this spike, your pancreas pumps out insulin (a storage hormone) to transport and deliver the energy-bearing glucose to cells throughout your body. This process causes your blood sugar and insulin levels to swing like a pendulum, leaving you feeling fatigued, hungry, and still craving more food.
In contrast, whole and unprocessed carbohydrates (some are complex, some are simple) are nutritious and include vegetables, whole grain breads and pastas, beans, peas, brown rice, sweet potatoes, oats, fruits, and whole grain cereals. They are loaded with fiber, vitamins, minerals, and phytonutrients ("phyto" means plants). Unlike processed and refined carbohydrates, these carbohydrates cause a balanced and controlled release of sugar into your system. This slow release gives the body more time to use the carbohydrates as fuel; as a result, insulin remains stable and less sugar is stored as fat.
Q- Where do I get iron if not from red meat?
The most healthful sources of iron are "greens and beans." That is, green leafy vegetables and anything from the bean group. These foods also bring you calcium and other important minerals.
Vegetables, beans, and other foods provide all the iron you need. In fact, studies show that vegetarians and vegans tend to get more iron than meat-eaters. Vitamin C increases iron absorption. Diary products reduce iron absorption significantly. To go into a little more detail, there are actually 2 forms of iron. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease, and cause other problems.
Q- Can I get enough calcium eating the plant-based vegan diet?
A- A diverse, plant-based diet is one of the best available sources of calcium—and lets you avoid the deleterious effects associated with dairy products.
Great sources of calcium include:
green leafy vegetables (kale, collard greends, bok choy, mustard greens, romaine lettuce)
nuts
oranges
kidney beans
lima beans
whole grains
lentils
raisins
broccoli
brussel sprouts
tofu set with calcium
One reason why Americans have such a high incidence of osteoporosis (or weakening of the bones) isn’t a lack of dietary calcium but an excess of animal protein, which leaches calcium from the bones.
MORE:
Q- Can I be a competitive athlete on a plant-based diet?
A- Just ask Tony Gonzalez, the 247-pound tight end for the Kansas City Chiefs football team. For health reasons, Tony changed his diet after signing a five-year contract extension, making him the league’s highest paid tight end, and went on to break the NFL record for receptions by a tight end in 2008. His teammates have nicknamed him "China Study" after T. Colin Campbell’s book by the same name, which Gonzalez studied before changing his diet. Check out the China Study book for yourself!
Or ask that question to Ruth Heidrich, who in 1982 was diagnosed with metastatic breast cancer and cured herself by eating a low-fat, plant-strong diet. She has since won more than one thousand triathlons.
Or ask Salim Stoudamire, the plant-eating point guard for the NBA Atlanta Hawks, who says that by the fourth quarter, when most players are starting to fade, he’s picking it up a notch.
Martina Navratilova, the world’s winningest tennis player, who serves up plant-based foods exclusively could give you some insight on how to eat plant-strong and still compete as an athlete. Or ask plant-devourer Dave Scott, my hero and six-time winner of the famed Hawaii Ironman triathlon.
Or better yet, try going plant-based yourself and see how much your own athletic performance improves.
Q- What about B12?
A- An essential nutrient for energy, B12 must be conscientiously included in a vegan diet. One of the best options for B12 is Red Star nutritional yeast. Its a great topping for popcorn, salads, and steamed veggies. It is also the star ingredient in many a vegan mac and cheese. Ways to obtain B12: eat two tablespoons of nutritional yeast daily, drink a glass of fortified soymilk daily, eat a bowl of fortified cereal daily, or take a 500 mil. pill - chewable.
Q- Do I need to take fish oil supplements to ensure i’m getting essential omega-3 fatty acids?
A- There are numerous ways to get essential omega-3 fatty acids without subjecting yourself to the potential risks of fish oils—which, according to the Physicians Committee for Responsible Medicine, are highly unstable molecules that can break down and release dangerous and damaging free radicals.
People are under the false assumption that taking a fish oil supplement will negate the effects of all the cheese, meat, and processed foods they throw down their throats. But fish oil is no panacea. It can actually raise total and LDL cholesterol levels, increases your chance of a hemorrhagic stroke, and suppresses the immune system.
Instead of taking fish oil, rely on ground flaxseed meal, walnuts, soybeans, and green leafy vegetables -all of which contain plenty of essential omega-3 fatty acids.
MORE: http://engine2diet.com/about_e2/FAQ#10-fish oil
THE FOOD PYRAMID, for vegans:
all info below from ChooseVeg.com
Legumes: 2 or more servings per day
group includes beans, peas, lentils, tempeh, tofu, & meat/dairy substitutes. source of fiber, protein, iron, calcium, zinc, and B vitamins.
Vegetables: 3 or more servings per day
group includes broccoli, collards, kale, carrots, & sweet potatoes. source of vitamin C, beta-carotene, riboflavin, iron, calcium, & fiber.
Fruit: 3 or more servings per day
group includes citrus fruits, melons, berries, bananas & apples. source of fiber, vitamin C, and beta-carotene.
Whole Grains: 6-11 servings per day
group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat, oats, and tortillas. source of fiber, complex carbohydrates, protein, B vitamins and zinc.
Vitamin B12
Vitamin B12 is produced by bacteria commonly found in the bodies of animals. Vegetables are not reliable sources of B12. Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.
Omega 3 Fatty Acids
Most people consume too much fat, but few people get enough of the healthy Omega-3 fatty acids. These essential fats can be found in walnuts, canola oil, and flax seeds. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.
Vitamin D and Calcium
Vitamin D and calcium are important in bone formation. Vitamin D can be obtained from sunlight exposure. Vegans who get little sunlight, or those who live at high latitudes, should take a vitamin D supplement,or consume fortified soymilk or rice milk. Vegans should also get 3 servings of high calcium foods each day, such as kale, broccoli, collard greens, and fortified soymilk & orange juice.
Additional health information:
There are SOOOO many resources. I will update if I find more research I'd like to include. If you find anything worth sharing, please feel free to comment below or email me: laurynbyrdy@gmail.com.
