TEN THINGS TO LOOK OUT FOR
IF YOU DECIDE TO GO VEGAN
WHAT IS VEGANISM ??
WHY VEGAN??
“Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”
The Vegan Society
In other words, a vegan diet consists of consuming foods predominantly derived from plants. Therefore, animal foods and animal-derived products such as meat (including fish, shellfish and insects), dairy, eggs and even honey are not part of the vegan diet.
Popular documentaries such as ‘What the Health?’ and ‘Eating Our Way to Extinction,’ (and many others) have played a massive role in influencing many people to change their eating habits and become vegan.
There has been a lot of debate over the years with regards to whether or not the consumption of animals/animal products, in today’s day and age, is essential for optimum health.
Many people, over the last few years, have changed their diets over to a vegetarian/vegan diet as a result of the ‘horror stories’ out there regarding links between meat and cancer, heart disease, high blood pressure, premature ageing, and the list goes on.
And then there are those who have stopped eating meat for ethical reasons. Such reasons do not only include the slaughter of the animals themselves, but also the inhumane conditions many of the factory-reared animals (in particular) have been subjected to on a daily basis. And finally, there are those who become vegan for religious/spiritual reasons.
The point here is that whatever your reason(s) for becoming vegan, there are things you should look out for when it comes to your NEW dieting regime.
“Veganism is a way of living which seeks to exclude, as far as is possible
and practicable, all forms of exploitation of, and cruelty to, animals for
food, clothing or any other purpose.”
The Vegan Society
In other words, a vegan diet consists of consuming foods predominantly derived from plants. Therefore, animal foods and animal-derived products such as meat (including fish, shellfish and insects), dairy,
eggs and even honey are not part of the vegan diet.
Popular documentaries such as ‘What the Health?’ and ‘Eating Our Way to Extinction,’ (and many others) have played a massive role in influencing many people to change their eating habits and become vegan.
There has been a lot of debate over the years with regards to whether or not the consumption of animals/animal products, in today’s day and age, is essential for optimum health.
Many people, over the last few years, have changed their diets over to a vegetarian/vegan diet as a result of the ‘horror stories’ out there regarding links between meat and cancer, heart disease, high blood pressure, premature ageing, and the list goes on.
And then there are those who have stopped eating meat for ethical reasons. Such reasons do not only include the slaughter of the animals themselves, but also the inhumane conditions many of the factory-reared animals (in particular) have been subjected to on a daily basis.
Finally, there are those who become vegan for religious/spiritual reasons
Whatever your reason for becoming vegan, there are things you should look out for when it comes to your NEW dieting regime.
1. PROTEIN
Protein is essential for muscle growth, and it’s extremely relevant with regards to health (click here). As general rule of thumb 1 gram of
protein per pound of body weight is optimal for most people who workout regularly.
Requirements are slightly lower for those who are sedentary [0.8g per pound body weight].
A lot of protein can be made by the body itself when you bear in mind just how adaptive the human body is. However out of
all the 20 amino acids available to make protein, 9 of them need to be consumed as food because the body cannot make them.
This is why they’re called ‘essential amino acids’ [EAAs].
Protein is essential for muscle growth. The reason why animal and whey protein generate a lot of muscle mass is because they contain a wide range of essential and non-essential amino acids in very concentrated forms.
This is why a serving of meat, fish, and/or eggs can easily provide your body with large amounts of protein.
In other words, animal sources of protein tend to have all the EAAs in high amounts. You can, of course, get all the EAAs you need from vegetables, but rarely from any one food type.
WHAT I’M TRYING TO SAY IS THAT in order to satisfy your EAA requirement (especially if you’re active), you’re going to have to vary your diet if you’re a vegan.
For example, you’ll likely need some protein from ‘kale,’ some from ‘lentils,’ some from ‘nuts,’ etc. in order to satisfy your requirements.
Although most vegetables are excellent sources of incomplete proteins [i.e., lack all nine EAAs], ‘soy’ and ‘quinoa’ are exceptions to the rule. Soy can be found in whole soybeans, tofu, tempeh, miso and soy milk. Quinoa, can be eaten and prepared in a similar way to traditional grains such as rice and barley.
• Vegetables are high in fibre, and fibre is very filling. Although this is a good thing, the presence of fibre can sometimes
prevent vegans (especially gym enthusiasts and bodybuilders) from satisfying their protein requirements. When living off a diet
consisting of plant-based foods alone, fibre may well fill you up before reaching your protein needs.
• This is why it’s very common for vegan athletes to take vegan protein supplements in order to satisfy their protein requirements.
Soy, Hemp, Pea, and Rice protein supplements are amongst the most popular vegan supplements out there.
•If you were to look at all of the protein supplements out there, whey protein is the most superior one out there when it comes to stimulating muscle growth, and this is largely due to its rich content [13%] of the essential amino acid called ‘leucine.’
• Unfortunately, whey protein isn’t suitable for vegans. Vegan protein supplements, however, can be equally as effective as whey but often require a greater volume in order to bring about the same effects. This is simply because they don’t have as much leucine in them.
• The best protein supplements for vegan bodybuilders must, therefore, be rich in leucine.
• Soy, rice and pea protein are good sources of leucine, but you won’t find as much in hemp protein.
• Although soy is a complete protein, it has been linked to feminising effects in men due to
oestrogen-like molecules found in soybeans called isoflavones. However, you would need to
consume a large amount in order to experience these unpleasant side effects. The issues
around soy protein remain controversial.
Protein is essential for muscle growth, and it’s extremely relevant with regards to health (click here).
As general rule of thumb 1 gram of protein per pound of body weight is optimal for most people who workout regularly.
Requirements are slightly lower for those who are sedentary [0.8g per pound body weight].
• A lot of protein can be made by the body itself when you bear in mind just how adaptive the human body is. However out of all the 20 amino acids available to make protein, 9 of them need to be consumed as food because the body cannot make them.
This is why they’re called:
‘ESSENTIAL AMINO ACIDS’ [EAAs].
Protein is essential for muscle growth. The reason why animal and whey protein generate a lot of muscle mass is because they contain a wide range of essential and non-essential amino acids in very concentrated forms.
This is why a serving of meat, fish, and/or eggs can easily provide your body with large amounts of protein.
In other words, animal sources of protein tend to have all the EAAs in high amounts. You can, of course, get all the EAAs you need from vegetables, but rarely from any one food type.
WHAT I’M TRYING TO SAY IS THAT in order to satisfy your EAA requirement (especially if you’re active), you’re going to have to vary your diet if you’re a vegan.
For example, you’ll likely need some protein from ‘kale,’ some from ‘lentils,’ some from ‘nuts,’ etc. in order to satisfy your requirements.
Although most vegetables are excellent sources of incomplete proteins [i.e., lack all nine EAAs], ‘soy’ and ‘quinoa’ are exceptions to the rule. Soy can be found in whole soybeans, tofu, tempeh, miso and soy milk. Quinoa, can be eaten and prepared in a similar way to traditional grains such as rice and barley.
• Vegetables are high in fibre, and fibre is very filling. Although this is a good thing, the presence of fibre can sometimes
prevent vegans (especially gym enthusiasts and bodybuilders) from satisfying their protein requirements. When living off a diet consisting of plant-based foods alone, fibre may well fill you up before reaching your protein needs.
• This is why it’s very common for vegan athletes to take vegan protein supplements in order to satisfy their protein requirements.
Soy, Hemp, Pea, and Rice protein supplements are amongst the most popular vegan supplements out there.
•If you were to look at all of the protein supplements out there, whey protein is the most superior one out there when it comes to stimulating muscle growth, and this is largely due to its rich content [13%] of the essential amino acid called ‘leucine.’
• Unfortunately, whey protein isn’t suitable for vegans. Vegan protein supplements, however, can be equally as effective as whey but often require a greater volume in order to bring about the same effects. This is simply because they don’t have as much leucine in them.
• The best protein supplements for vegan bodybuilders must, therefore, be rich in leucine.
• Soy, rice and pea protein are good sources of leucine, but you won’t find as much in hemp protein.
• Although soy is a complete protein, it has been linked to feminising effects in men due to oestrogen-like molecules found in soybeans called isoflavones. However, you would need to consume a large amount in order to experience these unpleasant side effects. The issues around soy protein remain controversial.
2. OMEGA-3 FATTY ACIDS
DO VEGANS GET ENOUGH OMEGA-3s????
Omega-3s are essential fatty acids [i.e., they must be obtained through diet].
VEGANS GET ENOUGH ALA IN THEIR DIET BUT NOT ENOUGH EPA OR DHA!
EPA supports the heart, immune system, and inflammatory response while DHA strengthens the brain, eyes, and central nervous system.
• A lack of DHA leads to a higher risk of dementia, Alzheimer’s disease and learning difficulties.
• A lack of EPA leads to more chronic inflammation which, in itself, increases the chance of heart disease, diabetes, hypertension, obesity, cancer, etc.
• Vegetable/vegan sources of ALA include flaxseeds, chia seeds, walnuts, and hempseed. However, the only sources of EPA and DHA are fish, fish oils and algae.
• Vegan algae oils/supplements are rich in DHA and EPA and should be taken by vegans to reduce the risk of omega-3 deficiency.
• Bear in mind, however, that some vegan-friendly foods are fortified with omega-3s including bread, cereals, juices, pasta, and soy milk.
• There is no set recommended standard dose of omega-3 fats, but many health organisations recommend a minimum daily dose of 250 to 500 milligrams(mg) of EPA and DHA for healthy adults.
SO, WHAT’S THE BOTTOM LINE ABOUT OMEGA 3s???
Human beings can theoretically make their own EPA and DHA from ALA
…..THAT’S GREAT!!!…
but the bad news is that we’re not that good at doing so (unfortunately). In fact, conversion rates for EPA are 3% and 1.9% for DHA. Unfortunately, many vegans don’t get enough of this EPA and DHA stuff in their normal diet.
Although some foods are supplemented with the ‘good omega3s,’ there’s no harm getting hold of some vegan supplements
(CLICK HERE for special deals on EPA and DHA-rich ‘vegan algae supplements’ 👌).
Fortunately, seaweed and algae, are rich in DHA and EPA. It’s strongly recommended that vegans get hold of some type of algae supplement to reduce risk of deficiency.
DO VEGANS GET ENOUGH OMEGA-3s????
Omega-3s are essential fatty acids [i.e., they must be obtained through diet].
VEGANS GET ENOUGH ALA THROUGH THE DIET BUT NOT ENOUGH EPA AND DHA!!!!
EPA supports the heart, immune system, and inflammatory response while DHA strengthens the brain, eyes, and central nervous system.
• A lack of DHA leads to a higher risk of dementia, Alzheimer’s disease and learning difficulties.
• A lack of EPA leads to more chronic inflammation which, in itself, increases the chance of heart disease, diabetes, hypertension, obesity, cancer, etc.
• Vegetable/vegan sources of ALA include flaxseeds, chia seeds, walnuts, and hempseed. However, the only sources of EPA and DHA are fish, fish oils and algae.
• Vegan algae oils/supplements are rich in DHA and EPA and should be taken by vegans to reduce the risk of omega-3 deficiency.
• Bear in mind, however, that some vegan-friendly foods are fortified with omega-3s including bread, cereals, juices, pasta, and soy milk.
• There is no set recommended standard dose of omega-3 fats, but many health organisations recommend a minimum daily dose of 250 to 500 milligrams(mg) of EPA and DHA for healthy adults.
SO, WHAT’S THE BOTTOM LINE ABOUT OMEGA 3s???
Human beings can theoretically make their own EPA and DHA from ALA
…..THAT’S GREAT!!!…
but the bad news is that we’re not that good at doing so (unfortunately).
In fact, conversion rates for EPA are 3% and 1.9% for DHA.
Unfortunately, many vegans don’t get enough of this EPA and DHA stuff in their normal diet.
Although some foods are supplemented with the ‘good omega3s,’ there’s no harm getting hold of some vegan supplements
(CLICK HERE for special deals on EPA and DHA-rich ‘vegan algae supplements’ 👌).
Fortunately, seaweed and algae, are rich in DHA and EPA.
It’s strongly recommended that vegans get hold of some type of algae supplement to reduce risk of deficiency.
3. VITAMIN B12
..UHR, WHAT’S THE BIG DEAL HERE?..
..So, we all know that plant-based foods are an excellent source of essential vitamins and minerals.
Well if that’s the case, then:
why are so many vegetarians and vegans deficient in Vitamin B12????????
That’s Simple:
Because you will only find Vitamin B12 (or at least the type that can be absorbed by humans) in animals and animal products.
THIS IS WHY VITAMIN B12 SUPPLEMENTATION IS ADVISED FOR VEGANS!!!
(…around 2.4 micrograms/day Vitamin B12 should be cool 😊…)
WHAT’S GREAT ABOUT VITAMIN B12?
Vitamin B12 is essential for all the cells of the body including new red blood cells which are made every day!!! Vitamin B12 is, therefore, pretty important. Check out the table below to understand the benefits of Vitamin B12 😉.
THE DANGEROUS MYTH ABOUT VITAMIN B12
There’s a myth going about suggesting that vegans don’t need Vitamin B12.
…..THAT’S NOT NECESSARILY TRUE!!!…
You will find some vitamin B12 in soy, spirulina, and yeast products.
However, the vitamin B12 from these sources cannot be utilised and absorbed by the human body!!!
Although some foods/cereals/etc. have been fortified with Vitamin B12, it’s rare to find the ‘right’ type of Vitamin B12 in nature unless you’re eating meat/meat-based products.
So, to be on the safe side, consider Vitamin B12 Supplementation if you’re going vegan!!
WHAT’S THE BIG DEAL HERE?
So, we all know that plant-based foods are an excellent source of essential vitamins and minerals.
Well if that’s the case, then:
why are so many vegetarians and vegans deficient in Vitamin B12????????
Simple – Because you will only find Vitamin B12 (or at least the type that can be absorbed by humans) in animals and animal products.
THIS IS WHY VITAMIN B12 SUPPLEMENTATION IS ADVISED FOR VEGANS!!!
(…around 2.4 micrograms/day Vitamin B12 should be cool 😊…)
BUT WHAT’S SO GREAT ABOUT VITAMIN B12?
Vitamin B12 is essential for all the cells of the body including new red blood cells which are made every day!!!
Vitamin B12 is therefore pretty important. Check out the table below to understand the benefits of Vitamin B12 😉.
THE DANGEROUS MYTH ABOUT VITAMIN B12
There’s a myth going about suggesting that vegans and vegetarians don’t need Vitamin B12.
…..THAT’S NOT NECESSARILY TRUE!!!…
You will find some vitamin B12 in soy, spirulina, and yeast products.
However, the vitamin B12 from these sources cannot be utilised and absorbed by the human body!!!
Although some foods/cereals/etc. have been fortified with Vitamin B12,
it’s rare to find the ‘right’ type of Vitamin B12 in nature unless you’re eating meat/meat-based products.
So, to be on the safe side, consider Vitamin B12 Supplementation if you’re going vegan!!
4. IRON
VEGANS NEED IRON RIGHT???? BUT DON’T YOU FIND IRON IN PLANTS??….
Well, plant-based foods such as lentils, beans, chickpeas, tofu, cashew nuts, chia seeds, etc. are excellent sources of ‘non-haem’ iron. This is the form of iron that’s added to foods enriched or fortified with iron, as well as many supplements.
However, these forms of iron are often chemically linked to other compounds including phytates, oxalates, tannic acid and polyphenols.
This makes non-heam iron more difficult to absorb for human beings. This explains why, despite the fact that many vegans and vegetarians consume just as much (if not more) iron than meat-eaters, they are still at risk of deficiency. The reasons again boil down to the fact that non-haem iron is poorly absorbed in human beings. The solution involves consuming more iron and/or consuming foods that increase the absorption of non-heam iron.
….AND THAT BRINGS US TO THE GOOD NEWS …..
You just need to add a bit of Vitamin C to the mix and you’ll be alright!!! 😉
Vitamin C increases the absorption of iron into the human body by capturing the non-haem iron and storing it in a form that’s more easily absorbed by your body.
So adding foods rich in vitamin C (such as dark green vegetables, lemons, strawberries, etc) to your chia seeds, lentils, beans, etc. will likely be enough to satisfy your iron requirements.
Since haem-iron (i.e., iron found in animal and meat products) is easily absorbed by humans, vitamin C is not required by meat eaters to increase iron absorption into the body.
VEGANS NEED IRON????…
…..BUT DON’T YOU FIND IRON IN PLANTS??….
Well, plant-based foods such as lentils, beans, chickpeas, tofu, cashew nuts, chia seeds, etc. are excellent sources of ‘non-haem’ iron.
This is the form of iron that’s added to foods enriched or fortified with iron, as well as many supplements.
However, these forms of iron are often chemically linked to other compounds including phytates, oxalates, tannic acid and polyphenols.
This makes non-heam iron more difficult to absorb for human beings.
This explains why, despite the fact that many vegans and vegetarians consume just as much (if not more) iron than meat-eaters, they are still at risk of deficiency. The reasons again boil down to the fact that non-haem iron is poorly absorbed in human beings. The solution involves consuming more iron and/or consuming foods that increase the absorption of non-heam iron.
….AND THAT BRINGS US TO THE GOOD NEWS…..
You just need to add a bit of Vitamin C to the mix and you’ll be alright!!! 😉
Vitamin C increases the absorption of iron into the human body by capturing the
non-haem iron and storing it in a form that’s more easily absorbed by your body.
So adding foods rich in vitamin C (such as dark green vegetables, lemons, strawberries, etc) to your
chia seeds, lentils, beans, etc. will likely be enough to satisfy your iron requirements.
Since haem-iron (i.e., iron found in animal and meat products) is easily
absorbed by humans, vitamin C is not required by meat eaters to increase iron absorption into the body.
5. ZINC
VEGANS NEED ZINC????…BUT DON’T YOU FIND ZINC IN PLANTS??
Rich sources of zinc (other than meat) include legumes, nuts, seeds, oatmeal, and wholegrain bread.
That’s all well and good, but similar to iron, non-meat sources of zinc are often rich in phytates which reduces absorption of zinc into the human body.
Although zinc deficiency is relatively rare, vegans and vegetarians are more at risk because of this.
The inhibitory effects of phytate on absorption of zinc can be minimised by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.
5. ZINC
VEGANS NEED ZINC????…BUT DON’T YOU FIND ZINC IN PLANTS??
Rich sources of zinc (other than meat) include legumes, nuts, seeds, oatmeal, and wholegrain bread.
That’s all well and good, but similar to iron, non-meat sources of zinc
are often rich in phytates which reduces absorption of zinc into the human body.
Although zinc deficiency is relatively rare, vegans and vegetarians are more at risk because of this.
The inhibitory effects of phytate on absorption of zinc can be minimised
by modern food-processing methods such as soaking, heating, sprouting, fermenting and leavening.
6. VITAMIN D
LIVE IN THE TROPICAL ISLANDS???…
…NO!! OKAY, GET SOME VITAMIN D…
Where do you get Vitamin D from?….Salmon, herring, tuna, oysters, egg yolks.
Sunlight allows us to synthesise our own Vitamin D.
Many people in UK (who are not privy to a lot of sunlight) suffer from bad weather, dark and rainy Sundays, and Vitamin D Deficiency 😳.
Vitamin D deficiency leads to fatigue, depression, bone and back pain, lack of libido, impaired healing, more infections/allergy.
Vitamin D increases testosterone production which is essential for muscle growth.
This is why it’s recommended that vegans/vegetarians consider supplementation.
6. VITAMIN D
LIVE IN THE TROPICAL ISLANDS???…
…NO!! OKAY, GET SOME VITAMIN D…
Where do you get Vitamin D from?….Salmon, herring, tuna, oysters, egg yolks.
Sunlight allows us to synthesise our own Vitamin D.
Many people in UK are privy to bad weather, dark and rainy Sundays, and potential Vitamin D Deficiency as a direct result of this😳. Vitamin D deficiency leads to fatigue, depression, bone and back pain, lack of libido, impaired healing, more infections/allergy.
Vitamin D increases testosterone production which is essential for muscle growth.
This is why it’s recommended that vegans/vegetarians consider supplementation.
7. CREATINE
CREATINE IS ONLY FOUND IN THE MUSCLE AND BRAINS OF ANIMALS
Creatine functions to increase muscle growth and endurance. It can be produced in the liver and is therefore NOT essential in the diet. However, meat-eaters have significantly more creatine in their muscles. Vegetarians and vegans can only consume creatine in the form of supplements. Studies have shown increased physical performance and brain function when vegetarians consume creatine supplements.
8. CARNOSINE
CARNOSINE IS ONLY FOUND IN THE MUSCLE AND BRAINS OF ANIMALS
Carnosine is a non-essential antioxidant because it can be made in the body.
High levels of carnosine reduce muscle fatigue and improve muscular endurance.
Vegetarians and vegans have lower levels of carnosine than meat eaters in their muscles.
Beta-alanine increases carnosine production within the body and is a suitable supplement for vegans.
9. TAURINE
TAURINE IS FOUND IN ANIMALS/DAIRY
Taurine is an amino acid that’s found in various organs including the kidney, brain and heart.
Unlike most amino acids, taurine is not used to build protein.
Rather, taurine is a powerful antioxidant that’s vital for muscle function.
Because we can produce small amounts of taurine, it’s a non-essential compound.
Taurine levels are lower in vegans and vegetarians than animal eaters.
You may have heard that taurine is added to a lot of energy drinks and this is true.
These forms of ‘taurine’ supplements (as well as supplementation of taurine on the whole) are suitable for vegans 👌.
However, this does not mean you should overdo it with the energy drinks since they contain other ingredients that may be harmful 😳.
9. TAURINE
TAURINE IS ONLY FOUND IN MEAT AND DAIRY FOODS
Taurine is an amino acid that’s found in various organs including the kidney, brain and heart.
Unlike most amino acids, taurine is not used to build protein.
Rather, taurine is a powerful antioxidant that’s vital for muscle function.
Because we can produce small amounts of taurine, it’s a non-essential compound.
Taurine levels are lower in vegans and vegetarians than animal eaters.
You may have heard that taurine is added to a lot of energy drinks and this is true.
These forms of ‘taurine’ supplements (as well as supplementation of taurine on the whole) are suitable for vegans 👌.
However, this does not mean you should overdo it with the energy drinks since they contain other ingredients that may be harmful 😳.
10. CALCIUM
CALCIUM IS IN DAIRY PRODUCTS!..SO..
Calcium is an abundant mineral that you’ll find in a wide range of foods.
Calcium is essential for blood clotting, nerve transmission, muscle stimulation, Vitamin D metabolism, and maintaining bone structure.
Vegans on the whole consume less calcium than omnivores, and unfortunately have a higher risk of bone fracture as an indirect effect of calcium deficits than meat-eaters.
Vegan sources of calcium include beans, pulses, green vegetables such as broccoli and kale. Soy milk, orange juice, tofu, and cereals are often fortified with calcium.
1000mg per day is generally suggested, but if you’re vegan and cannot satisfy your dietary requirements, then supplementation is advised.
CALCIUM IS ABUNDANT IN ALL DAIRY PRODUCTS!
Calcium is an abundant mineral also found in a wide range of foods. Calcium is essential for blood clotting, nerve transmission, muscle stimulation, Vitamin D metabolism, and maintaining bone structure. Vegans on the whole consume less calcium than omnivores, and unfortunately have a higher risk of bone fracture as an indirect effect of calcium deficits than meat-eaters.
Vegan sources of calcium include beans, pulses, green vegetables such as broccoli and kale. Soy milk, orange juice, tofu, and cereals are often fortified with calcium. 1000mg per day is generally suggested, but if you’re vegan and cannot satisfy your dietary requirements, then supplementation is advised.
To learn more about veganism and ‘plant-food diets,’ then why not treat yourself to a copy of my new book, ‘The Essential Guide to Sports Nutrition and Bodybuilding.’ To find out more, please CLICK HERE.
To learn more about veganism and ‘plant-food diets,’ then why not treat yourself to a copy of my new book, ‘The Essential Guide to Sports Nutrition and Bodybuilding.’
To find out more, please CLICK HERE.
