Transitioning To A Vegan-Vegetarian Lifestyle:
Being a vegan-vegetarian for over 30 years, one of the questions I am often asked is, “where do you get your protein from?” “Do you only eat beans?” Or, “what do you eat if you don’t eat meat?”
My usual answer is that “it’s easier to tell you what I don’t eat!” I don’t eat any animal proteins, but the world of fruits and vegetables, nuts, grains, and seeds, as well as an abundance of legumes and mushrooms, are almost endless.
To begin considering a transition and lifestyle change as a vegan-vegetarian, the first question to ask yourself is, why do I want to do this? Is it for ethical reasons? Do you feel compassion for the way animals are treated? Is it for health reasons? Overweight, diabetic?
Whatever the reason, you need protein as a vegan-vegetarian.
According to the following research, the health conclusions were:
The 5-unit BMI difference between vegans and nonvegetarians indicates a substantial potential of vegetarianism to protect against obesity. Increased conformity to vegetarian diets protected against the risk of type 2 diabetes after lifestyle characteristics and BMI were taken into account. Pesco- and semi-vegetarian diets afforded intermediate protection.
Regardless of your reasons, entering a vegan-vegetarian life is not something you do overnight. There are dozens of considerations that you need to plan. Change in your pantry, change in your vitamin supplements, change in your shopping list.
Going vegan may be one of the most strict dietary lifestyle changes one can make. Only a raw diet may be more demanding and rigid. As a vegan, there are absolutely no animal products used. The strictest vegan may not even consume honey or also wear a leather belt. Certainly not done overnight.
Conversely, as the name may suggest, the lifestyle of the vegetarian requires the consumption of only plant-based foods as well. But as you will see, there are some exceptions. So, what’s The difference? Can you be both? The Vegan lifestyle is strict. It does not allow any intrusion other than an adherence to plant-based foods.
This concept can be so strange and foreign to someone who has been eating animal proteins all their life. So odd to the point of ridicule from those misinformed.
The Question of Protein, Again
What do you eat if you don’t eat meat?
Ahhh, the question most asked of vegan-vegetarians. This question is answered easiest by what one does not eat. A vegan-vegetarian does not eat any animal protein; no cows, no pigs, no chickens, no fish, no cheese, no milk. Simple. The focus on protein intake is very exaggerated. Here’s a little science.
Each gram of protein contains four calories. Meanwhile, the American College of Sports Medicine recommends that to maintain or increase muscle mass in combination with physical activity; you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day or 0.5 to 0.8 grams per pound of body weight.
So, a 175 lb active adult should consume approximately 85-140 grams of protein a day, depending on activity. When you see all the available protein sources for a vegetarian, you will see it’s easy to achieve.
You don’t need that much and are easily absorbed when an adequately designed vegetarian menu is incorporated. As an athlete or even a weekend warrior, active walker, biker, swimmer, there are many protein sources easily accessed from vegetarian sources. You can see the 20 sources of protein in a vegan-based diet on this chart with 40 recipes.
Protein powders are a staple in the vegetarian pantry. Here’s a list of the best vegetarian sourced protein powders for a quick protein smoothie. Pea powder is my favorite and highest protein source. Get organic if you can.
You can find an abundance of plant-based recipes sources at these popular social media sites on Instagram and Twitter. #veganprotein #vegetarian #veganfoodporn
On some of the top vegetarian protein source sites, you will notice the inclusion of yogurt, cottage cheese, and eggs. Not on a pure vegetarian’s menu, but will add to the protein intake. These are some of the exceptions in a Lacto-Ovo vegetarian diet. The inclusion of a variety of seafood sources of protein is known as the Pescatarian lifestyle.
Conclusion:
There are so many sources to get good, healthy, natural, vegan, and vegetarian meal plans that incorporate a sufficient amount of protein to maintain a healthy lifestyle. Books and the internet will give you an almost unlimited supply of great ideas.
One thing to consider is time and knowledge. Try not to start with recipes that have more than five or six ingredients. Likewise, try not to get involved with methods that require more time than you have to devote to that recipe. Incorporate the protein with plant-based foods or supplement with powders.
Be well…
