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Discussion Starter · #1 ·
I am just wondering what the most viable sources of protein are for a vegan. Peanut butter and beans? Seriously? I am assuming that a one a day multivitamin will also not cover the percentage of other necessary vitamins and minerals found in meat/eggs/dairy, and how does a vegan combat that...more vitamins?<br><br><br><br>
I feel like meat just weighs me down too much. If I can cut it out, I will. I'm just trying to put together the logistics of how someone pulls this off. I will probably ultimately need to consult a nutritionist, but in the interim would like answers to the questions above.<br><br><br><br>
Any insight will be greatly appreciated.
 

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You're going to need a multivitamin [or at least B12] like it or not. It's not meant to be a main source of any essential nutrient, it's a safety net just like it is when omnivores use it. Just in case you fall short one week, the multivitamin picks up the slack. That's all.<br><br><br><br>
The B12 vitamin ensures you do not become deficient, because there is no vegetarian food source for it.<br><br><br><br>
Protein is actually not the biggest worry for veg*ans. From what I have seen, it's iron. Many of us wind up anemic [I was anemic before I went vegan, but even after going vegan I couldn't get my count back up to 12].<br><br><br><br><a href="http://www.vrg.org/nutrition/protein.htm#table2" target="_blank">Protein Content of Select Vegan Foods</a><br><br><br><br>
Perhaps that will help you in your search for protein-rich vegetarian foods.<br><br><br><br>
ETA: Iron can be found in the largest quantities in broccoli and spinach, but make sure to eat your leafy greens or else you're going to end up anemic like me. All leafy greens are a good source of iron.
 

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food for thought:<br><br>
Elephants are herbivores, and they obviously need a lot of protein for their massive bodies, and yet they eat mostly foliage.<br><br><br><br><br><br><br><br><a href="http://www.vegansociety.com/html/food/nutrition/protein.php" target="_blank">http://www.vegansociety.com/html/foo...on/protein.php</a><br><br><br><br><div class="quote-container"><span>Quote:</span>
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Proteins are large molecules made from smaller units called amino acids. There are twenty amino acids commonly found in both plant and animal proteins. There are generally considered to be eight amino acids that the body cannot make itself which need to be obtained from the food we eat. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Infants additionally need food sources of histidine and possibly taurine. Proteins are necessary for maintaining tissues and for sustaining growth. They are also used to make hormones and other physiologically active substances.<br></div>
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Vegan Sources of Protein<br><br><br><br>
The foods which commonly supply the most protein in a vegan diet are pulses (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame).<br></div>
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<br><br><br><br><br><br><br><a href="http://www.nutritiondata.com/" target="_blank">http://www.nutritiondata.com/</a><br><br>
Protein is found in almost every food in some degree - even an <a href="http://www.nutritiondata.com/facts-C00001-01c20Vk.html" target="_blank"><span style="text-decoration:underline;">orange</span></a> has like 1.5g's
 

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Discussion Starter · #4 ·
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<div class="quote-block">Originally Posted by <strong>HandcuffedAngel</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><br><br><br>
The B12 vitamin ensures you do not become deficient, because there is no vegetarian food source for it.<br><br><br></div>
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I already take a centrum everyday and drink it down with OJ, so on top of that, I would need another b12 supplement??
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>200mg</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I already take a centrum everyday and drink it down with OJ, so on top of that, I would need another b12 supplement??</div>
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Centrum isn't vegan. It has gelatin in it.<br><br><br><br>
But as for the B12, if you're taking a multivitamin that has B12, then you don't need an additional supplement. Personally, I take a multivitamin with B12, and I drink fortified soy milk that has B12, so I don't worry about it.<br><br><br><br>
I would recommend checking out a book on vegan nutrition. I read the book "Becoming Vegetarian" by Melina and Davis, and it listed the specific nutrients that veg*ns need to be careful to get. The one that some people seem to ignore is omega-3 fatty acids. I buy ground flax seed and put it on my cereal 3 or 4 times per week for that. Walnuts are also ok for that, but not as good.<br><br><br><br>
As others have mentioned, protein is a lot easier than most people think at first. I've been surprised since going veg and tracking my food that I'm getting a lot more protein than I really need. The highest sources of protein in my diet are probably soy milk, pasta, peas, bread, peanut butter, tofu, quinoa, and "fake meat" burgers. I'm not a huge fan of fake meats, but the one vegan one that I really like is the Boca brand chicken patty. That and bacon bits, of course.<br><br><br><br>
--Fromper<br><br><img alt="" class="inlineimg" src="/images/smilies/juggle.gif" style="border:0px solid;" title=":juggle:">
 

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protein is easy.<br><br>
I make sure I get a "good protein source" everyday. So, either a portion of nuts (as a snack, or in a stir fry, or in a curry, or some PB, for example), or a portion of beans or legumes (baked beans on toast, baked beans with baked potato or chips, beans in a curry, a sandwich filling made of chickpeas, kidney beans in a chilli, etc) or a fake meat (burger, sausages, TVP mince). You'll find there is a lot of choice.<br><br><br><br>
Unlike HCA I've never had trouble with iron. B12 is definitely the one it is important to supplement.
 

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Just a quick quick idea for low iron problems. Start to use cast iron frying pans when cooking. The food absorbs the iron from the frying pan when cooking in them. And gives you a extra boost of iron. Even though they are heavy to cook with, you get used to the weight of the pans after awhile.
 

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Vitamin D is also important as it cannot be found in plant food,<br><br><br><br>
- however if you get enough sunlight exposure (and you only need less than half an hour a day when the sun is at it's peak!)the body can synthesise this vitamin itself<br><br><br><br>
- you only have to worry about it if you are working night shift or indoors all day during the winter<br><br><br><br>
- make sure if you take a supplement it is D2 not D3 as the latter is from lanolin and not vegan<br><br><br><br>
- most vegan multivitamins contain vit D, plus many cereals, margarines and plant milks are also fortified with it.<br><br><br><br>
Hope that helps!
 

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Discussion Starter · #10 ·
will do dove...tried Silk today for the first time. It's not bad, I was expecting something completely different, but it's not bad at all.
 

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well im currently taking a nutrition course at my coomunity college and trust me you dont really need to worry about taking a vitamin. we wrote down everything we ate for an entire week and i was getting well over 100% on every vitamin/mineral except for b-12. but thats the only thing i will take, and when i do its only every couple days since the lowest one i could find had like 650% DRI. to top it off i was getting 340% of my iron and 114g of protein<img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)">
 

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Discussion Starter · #12 ·
I'm currently taking a multivitamin, a flax seed oil for omega 3 and b12 daily.<br><br><br><br>
I've been doing this for less than 5 days. I usually have fruit and Granola for breakfast and fruit and veggies throughout the day and beans with rice or toast at night.<br><br><br><br>
I think the vitamins can't be doing any harm right?<br><br><br><br>
Also, I'm noticing that almost every supplement I pick up has gelatin in it
 

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Yeah, the mainstream brands all have gelatin. I got my vitamins from Whole Foods, because they don't have gelatin, but I'm still not sure if they're vegan, with all the other stuff in them. At least I'm avoiding what I know about. A die hard vegan would actually research all the details to find out for sure, which is why I doubt if I'll ever call myself vegan.<br><br><br><br>
--Fromper<br><br><img alt="" class="inlineimg" src="/images/smilies/juggle.gif" style="border:0px solid;" title=":juggle:">
 

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I also got a multivitamin at whole foods and it doesn't have gelatin or milk in it.<br><br>
There's fruit and veggies on the label-it's the whole foods brand.<br><br><br><br>
Earth Source makes a vegan multi but I know that one is a bit more expensive.
 
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