Considering vegan, but need help with protein
In the past, I've considered going vegan for moral reasons, but one thing has always stopped me. I'm allergic to many foods, especially soy, so getting enough protein in my diet could be an issue. Obviously there are legumes, which I'm not allergic to, but I'd rather not live off of beans everyday (in fact it may prove detrimental to my social life to do so). My question to you is this, what are some other sources of protein that I could incorporate into an allergy-prone vegan lifestyle? In case you're wondering my known food allergies are: soy, tree nuts, sesame, sunflower, wheat, potato, and crab.
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I would try to find a nutritionist who is open to working with you and get some help planning. It is definately doable, I have vegan friends with all sorts of allergies. It's good that you're thinking ahead about it so you don't get frustrated and give up.
Panadajenn- Thanks, I'll definitely look into quinoa. Tree nuts are basically all nuts walnuts, pecans, almonds, macadamias, pistachios, pine nuts, even coconuts. Peanuts are a legume, so they're okay.
klj518- I was hoping to be able to figure it out on my own, but the more I look into it, I think you're right that I should consult a nutritionist.
Thanks for the responses!
klj518- I was hoping to be able to figure it out on my own, but the more I look into it, I think you're right that I should consult a nutritionist.
Thanks for the responses!
Most grains have plenty of protein. Whole wheat actually has more than quinoa, just not all the amino acids like quinoa has.
... and you'd be surprised how fast the body can adjust to eating lots of beans! ;-)
... and you'd be surprised how fast the body can adjust to eating lots of beans! ;-)
Lysistrata- Unfortunately, I'm allergic to wheat :P I had no idea your body could actually adjust to the side effects of beans, though!
oops ... missed the wheat part! Ok, so don't eat that ... but you can still get protein from grains like quinoa, brown rice, millet, and barley. And you can lessen a lot of the, er, digestive side effects of beans in the preparation. Soaking them overnight helps; cooking them with baking soda helps; adding a little asafetida to them helps too. Sure don't blame you for being cautious though! ;-P
Protein is really not as much of a concern as everyone's been convinced
to think it is. Did you know a large apple contains 2 grams of
protein? That spinach, by weight, contains more protein than beef AND
a more favorable ratio of amino acids? Other great sources of protein
that don't come from nuts, seeds, or grains: zucchini, goji berries
(18 amino acids!), bee pollen (surprisingly tasty), chlorella, spirulina, and all deep leafy greens and seaweeds.
Be careful with beans and grains. Someone with as many allergies as you have most likely has a rather toxic liver. "Toxic" is just shorthand for saying that, leading up to now, you've somehow overloaded your body's ability to detoxify all the stuff that shouldn't be in your body.
If you start eating beans and grains in large quantity "for the protein", and you don't give your liver and immune system a chance to recover, you will most likely develop allergies to these things. Foods with large, hard-to-digest proteins (gluten being the biggest offender) are the first to cause problems in an already-compromised system.
You might not like to hear this, but your best bet is to go on a diet primarily composed of fresh raw juices, especially vegetable juices, and also fruit-based smoothies. If you're truly interested in your health, start stacking the odds in your favor -- use juices to deliver the minerals, antioxidants, and amino acids your body needs to heal directly into your cells. There is genuinely no better way.
If protein is still a concern, you can try "Raw Power", which is a hemp and flax seed based protein powder. Raw vegan bodybuilder Stephen Arlin both developed it and swears by it.
Be careful with beans and grains. Someone with as many allergies as you have most likely has a rather toxic liver. "Toxic" is just shorthand for saying that, leading up to now, you've somehow overloaded your body's ability to detoxify all the stuff that shouldn't be in your body.
If you start eating beans and grains in large quantity "for the protein", and you don't give your liver and immune system a chance to recover, you will most likely develop allergies to these things. Foods with large, hard-to-digest proteins (gluten being the biggest offender) are the first to cause problems in an already-compromised system.
You might not like to hear this, but your best bet is to go on a diet primarily composed of fresh raw juices, especially vegetable juices, and also fruit-based smoothies. If you're truly interested in your health, start stacking the odds in your favor -- use juices to deliver the minerals, antioxidants, and amino acids your body needs to heal directly into your cells. There is genuinely no better way.
If protein is still a concern, you can try "Raw Power", which is a hemp and flax seed based protein powder. Raw vegan bodybuilder Stephen Arlin both developed it and swears by it.
venix,
How do Vegans get their vitamin B-12 and other B vitamins? Also, how do they get the Omega vitamins? Supplements?
How do Vegans get their vitamin B-12 and other B vitamins? Also, how do they get the Omega vitamins? Supplements?
Omegas are fatty acids, not vitamins. Flax is very high in Omega 3 - I take flaxseed oil which is 55% Omega 3 - better than fish oil. They feed flax to hens to get Omega 3 enhanced eggs.
EDIT: I eat eggs and dairy, and buy SPCA certified eggs which aren't enhanced, but kinder to the chickens. The only nutrients not found at all in a vegan diet are vitamins B12 and D. You can take suppliments, and many products commonly used by vegans are often fortified (veggie burgers and soy milk, etc). Of course, you can get vitamin D from sunlight, but that doesn't work in all climates (I'm skeptical about getting enough vitamin D in a Canadian winter, but my milk is fortified).
EDIT: I eat eggs and dairy, and buy SPCA certified eggs which aren't enhanced, but kinder to the chickens. The only nutrients not found at all in a vegan diet are vitamins B12 and D. You can take suppliments, and many products commonly used by vegans are often fortified (veggie burgers and soy milk, etc). Of course, you can get vitamin D from sunlight, but that doesn't work in all climates (I'm skeptical about getting enough vitamin D in a Canadian winter, but my milk is fortified).
i have been vegan for years & i would suggest nutritional yeast flakes-aka hippie dust-which you can get from a natural food store.
it is used by vegans for getting the b vitamins and also you can use it to make gravies or just sprinkle on your foods.
spelt & amaranth are good grains for protein as well-however, the person that posted about protein in veggies is totally correct.
certain beans have less gas than others-the general rule is the harder/longer it takes to cook the more gas it has. so, split peas (yellow & green) & lentils (red & green) are very good low gas choices.
also-d you can get just from being in mild sunlight and from most of the other regular foods you consume.
besides-it is always good to take a multi daily anyway
finally-given your allergies-i recommend pumpkin seeds. you should soak them or any nut or seed in warm water for at least an hour before you eat them in order to activate the enzymes in them. this is a basic tenet of raw cuisine and in general, adding a lot of raw options in your diet is always best.
it is used by vegans for getting the b vitamins and also you can use it to make gravies or just sprinkle on your foods.
spelt & amaranth are good grains for protein as well-however, the person that posted about protein in veggies is totally correct.
certain beans have less gas than others-the general rule is the harder/longer it takes to cook the more gas it has. so, split peas (yellow & green) & lentils (red & green) are very good low gas choices.
also-d you can get just from being in mild sunlight and from most of the other regular foods you consume.
besides-it is always good to take a multi daily anyway
finally-given your allergies-i recommend pumpkin seeds. you should soak them or any nut or seed in warm water for at least an hour before you eat them in order to activate the enzymes in them. this is a basic tenet of raw cuisine and in general, adding a lot of raw options in your diet is always best.
How do Vegans get their vitamin B-12 and other B vitamins? Also, how do they get the Omega vitamins? Supplements
tawkit --
B-12 is a hugely controversial subject. Theories abound regarding non-animal sources of B-12 and whether we actually get any benefit from them. Many vegans, especially raw vegans, rely on bacteria in various contexts to supply them with the trace amounts of B-12 needed by the human body. Apparently certain gut bacteria and also certain bacteria naturally present in soil and on plants produce a little cobalamine.
There are supplements out there too, but it remains to be seen whether they actually "work". Several of the vegetable sources (e.g. algae) that people have taken over the years proved not only to be an unusable formulation of B-12, but could actually block the uptake of proper B-12 and precipitate a deficiency even faster than not-taking a supplement.
B-12 is a tricky subject, because it's one of the few vitamins that the body stores for years at a time. Hence a lot of people who go vegan in their late teens or early twenties who had plenty of B-12 in their diets previously may not see the effects of B-12 deficiency for 5, 10, even 20 years.
Other B-vitamins are easily found in and absorbed from a wide variety of foods, including fruits, greens, and nuts, but especially fermented things like sauerkraut, kombucha, kim chee, miso, and the like. You don't really have to try hard to get all the B-vitamins you need if you're eating a wide variety of fresh raw foods. Cooked vegans have a harder time, since a lot of B-vitamins are reduced or destroyed by cooking.
As for Omega fatty acids, flamel is partly right -- there's a lot of omega-3 in flax oil, as well as walnuts, sunflower seeds, chia seeds, and others. There's even a fair bit of omega-3 fatty acid in a banana, about .33g.
However, it's not the same as what you get from fish. Fish oil is (generally) DHA, which is the fatty acid derived from omega-3, and it's the form that your body actually uses. Some people convert omega-3 to DHA in their bodies quite well, while lots of people (myself included) don't convert plant omega-3 to DHA well at all.
--Naomi
tawkit --
B-12 is a hugely controversial subject. Theories abound regarding non-animal sources of B-12 and whether we actually get any benefit from them. Many vegans, especially raw vegans, rely on bacteria in various contexts to supply them with the trace amounts of B-12 needed by the human body. Apparently certain gut bacteria and also certain bacteria naturally present in soil and on plants produce a little cobalamine.
There are supplements out there too, but it remains to be seen whether they actually "work". Several of the vegetable sources (e.g. algae) that people have taken over the years proved not only to be an unusable formulation of B-12, but could actually block the uptake of proper B-12 and precipitate a deficiency even faster than not-taking a supplement.
B-12 is a tricky subject, because it's one of the few vitamins that the body stores for years at a time. Hence a lot of people who go vegan in their late teens or early twenties who had plenty of B-12 in their diets previously may not see the effects of B-12 deficiency for 5, 10, even 20 years.
Other B-vitamins are easily found in and absorbed from a wide variety of foods, including fruits, greens, and nuts, but especially fermented things like sauerkraut, kombucha, kim chee, miso, and the like. You don't really have to try hard to get all the B-vitamins you need if you're eating a wide variety of fresh raw foods. Cooked vegans have a harder time, since a lot of B-vitamins are reduced or destroyed by cooking.
As for Omega fatty acids, flamel is partly right -- there's a lot of omega-3 in flax oil, as well as walnuts, sunflower seeds, chia seeds, and others. There's even a fair bit of omega-3 fatty acid in a banana, about .33g.
However, it's not the same as what you get from fish. Fish oil is (generally) DHA, which is the fatty acid derived from omega-3, and it's the form that your body actually uses. Some people convert omega-3 to DHA in their bodies quite well, while lots of people (myself included) don't convert plant omega-3 to DHA well at all.
--Naomi
I guess I'll throw my two cents in here too:
Since you have so many allergies, I would say to try to add one new food at a time before diving into a whole bunch of new ones. This way it will be easy to tell if your body is having an adverse reaction to any of them, and also if you have reactions to multiple foods, then you at east won't have all the reactions at the same time.
Another high-protein source you might want to check out is Spirulina, which is actually a type of bacteria which is used as a dietary supplement due to its high protein and vitamin content. I doubt you'd want to live on the stuff, though. It's available in powder and tablet forms and generally mixed in smoothies or nutrition drinks.
If that doesn't work, I'd say to really look at your values and see how you can stick with them and still eat animal protein. For instance, if you oppose the way cows are treated on factory farms (and therefore don't want to drink milk), would you still be willing to have milk if you knew it came from a happy, well-fed, sustainably raised cow? Or if you oppose the debeaking and maltreatment of hens in egg factories, would you still be willing to eat eggs from free-roaming, well-fed hens? These are all things to consider, especially since your food choices are so lmited as it is.
Since you have so many allergies, I would say to try to add one new food at a time before diving into a whole bunch of new ones. This way it will be easy to tell if your body is having an adverse reaction to any of them, and also if you have reactions to multiple foods, then you at east won't have all the reactions at the same time.
Another high-protein source you might want to check out is Spirulina, which is actually a type of bacteria which is used as a dietary supplement due to its high protein and vitamin content. I doubt you'd want to live on the stuff, though. It's available in powder and tablet forms and generally mixed in smoothies or nutrition drinks.
If that doesn't work, I'd say to really look at your values and see how you can stick with them and still eat animal protein. For instance, if you oppose the way cows are treated on factory farms (and therefore don't want to drink milk), would you still be willing to have milk if you knew it came from a happy, well-fed, sustainably raised cow? Or if you oppose the debeaking and maltreatment of hens in egg factories, would you still be willing to eat eggs from free-roaming, well-fed hens? These are all things to consider, especially since your food choices are so lmited as it is.
Dangit zeus, you beat me to the Spirulina.. :P
Like venix has mentioned, lots of foods have higher quanities of protein than you think. Here are a list of veggies high in protein (nutritional facts for a 1 cup serving, cooked):
Asparagus - 4.4g
Broccoli - 3.8g
Brussel's sprouts - 4g
Cauliflower - 2.2g
Collard greens - 3.7g
Kale - 2.5g
Mushrooms - 3.4g
Spinach - 5.3g
Swiss Chard - 3.3g
If tofu doesn't contain any of your allergies (sorry, I'm not sure!) then that'd be an excellent source. Tempeh is vegan, I believe. But I second the suggestion to consult a dietician. Good luck!
Like venix has mentioned, lots of foods have higher quanities of protein than you think. Here are a list of veggies high in protein (nutritional facts for a 1 cup serving, cooked):
Asparagus - 4.4g
Broccoli - 3.8g
Brussel's sprouts - 4g
Cauliflower - 2.2g
Collard greens - 3.7g
Kale - 2.5g
Mushrooms - 3.4g
Spinach - 5.3g
Swiss Chard - 3.3g
If tofu doesn't contain any of your allergies (sorry, I'm not sure!) then that'd be an excellent source. Tempeh is vegan, I believe. But I second the suggestion to consult a dietician. Good luck!
1 cup cooked lentils 18g protein
1 cup oatmeal &n bsp; 6g protein
3oz seitan &nb sp; 31g protein Seitan is wheat gluten
Tempeh and tofu are soybean products.
the Vegetarian Resource Group (VRG) has excellent nutritional information for vegans.
There is so much fear out there about protein when in fact Americans get far too much protein. i.e. the protein myth. This is damaging as too much protein leeches the calcium in our bones leading to osteoporosis. It also leads to kidney disease, calcium stones in the urinary tract, and some cancers.
The World Health Organization recommends 44g protein daily for pregnant and nurisng mothers whereas the FDA recommeds 75g protein. The FDA is heavily influenced by the dairy and meat industy. Go figure.
I have been vegan long enough that protein is no longer an issue for me. At fist I needed to learn about protein rich foods (mostly as a rebuttal for the all too common question directed at me, "where do you get your protein?") But really even veggies have protein.
Cheers,
Cecily
Northern CA
1 cup oatmeal &n bsp; 6g protein
3oz seitan &nb sp; 31g protein Seitan is wheat gluten
Tempeh and tofu are soybean products.
the Vegetarian Resource Group (VRG) has excellent nutritional information for vegans.
There is so much fear out there about protein when in fact Americans get far too much protein. i.e. the protein myth. This is damaging as too much protein leeches the calcium in our bones leading to osteoporosis. It also leads to kidney disease, calcium stones in the urinary tract, and some cancers.
The World Health Organization recommends 44g protein daily for pregnant and nurisng mothers whereas the FDA recommeds 75g protein. The FDA is heavily influenced by the dairy and meat industy. Go figure.
I have been vegan long enough that protein is no longer an issue for me. At fist I needed to learn about protein rich foods (mostly as a rebuttal for the all too common question directed at me, "where do you get your protein?") But really even veggies have protein.
Cheers,
Cecily
Northern CA
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