So, let me get this straight. It’s less about your dietary regime and more about getting up off your ass and getting out and burning off the calories you consume?
You need to do both, but you can’t outrun your fork
you can’t outrun your fork
Amen to that!
Vegans eat a LOT of beans to be healthy.
That’s only a downside for the coworkers
this feels like a strawman. I dont think anyone is going vegan to lose weight. 99% of people you see talk about it do it for ethical reasons.
The vegan I knew in college actually warned people about weight gain while she was pushing her veganism on us. “Its hard not to replace everything with carbs” was basically her spiel.
Yeah but I did it for ethical reasons and ended up gaining weight very quickly lol
It was a major motivation for me at the time, but mostly in the sense of forcing me to radically change my diet
I love the impossible burgers!
Snackatarian
I thought that was a single serving sized hummus!?
I know this is a shitpost, but how do you get all your nutrients on a vegan or vegetarian diet? I’m considering reducing my meat intake but am worried about the nutrient thing
Protein: legumes (beans, lentils, peanuts, chickpeas, tofu and other solid soy products)
Calcium: enriched plant milks (convenient) or cruciferous leaves and flowers (healthy) such as collards, kale, or broccoli. Tofu is a good source too. Avoid excessive intakes of salt.
Iron: eat vitamin-C rich food with your meals, such as bell peppers, lemon/lime juice on your food, or drink orange juice.
B-12: you must supplement, either with gummies, enriched plant milk or processed vegan products (vegan sausages, vegan “turkey” slices, etc.)
A vitamin: carrots, cruciferous leaves and flowers (see calcium), squash, cantaloup. Eat with fatty food for better absorption. Eg. Minestrone soup (kale and olive oil)
Omega-3 : tofu is a good source. Flaxseed oil has enough in a teaspoon – it works well on salads. Some nuts are a good source too.
Please visit https://veganhealth.org/ for more information. This site is authored by a registered dietetician.
https://nutritionfacts.org/ is great too.
If you plan to reduce your meat intake, you don’t have to consider anything, really.
If you plan to eat fully vegan, you should look up B12 supplements and make sure to get some proteins (beans, lentils, tofu etc). The whole nutrition thing is not as big a problem as you think it is, though. If you’re unsure, maybe get a blood test done after a few months.
Vitamin B12 is the main one that’s hard to get. It’s not really natural to any foods apart from animal products.
Iodine is also a tough one. Though you’re probably deficient in this anyway depending on how much sea food and dairy milk you eat. Technically iodine isn’t natural to milk, but we feed iodine supplements to dairy cattle.
You can get enough of both of these by drinking enough fortified plant milks, but it’s like half a litre a day and idk I find that’s just a lot.
I’m personally just lazy and take supplements, the Vegan Society here in the UK do ones that are affordable and have everything you need in them. If you live far enough north or south you should be taking vitamin D supplements anyway, at least during the winter.
Nutritional Yeast is a good savory seasoning that supplements b12
Iodized salt is a good source of iodine and doesn’t really taste different from the fancy salts when it’s dissolved in a sauce or stock, so use it as your cooking salt and you’ll be fine
Sure, but the supermarkets I go to don’t stock them.
You can pretty much survive on black beans and onions.
Iirc, beans have everything you need except for vitamin c, but I could be wrong about that.
You’re unlikely to be lacking most nutrients in a first world country, even eating tons of junk food.
That’s not me saying it’s okay to live on junk food, that’s me saying essential nutrients aren’t going to be your problem.
Edit:
I looked it up. You’ll be missing some components of a complete protein, so eat some grains too.
Legumes and cereals both have protein, but they both lack some amino acids, while the body needs them in a certain proportion. However, they complement each other in regard to which of the essential amino acids they have, so one should eat both.
Don’t forget tofu! And oatmeal! Powerhouses!
I get super firm tofu and use half the block in an orange chicken and rice dish. The tofu block is 72g in protein, so halving that gets me a solid chunk of protein to end the day.
Also, don’t forget, spy and almond milk are fortified and have higher calcium than real milk.
Lastly, if youre feeling down about not finding b12, redbull has 1200% of your daily b12 vitamins lol! Not the healthiest advise at the end, but still haha
Also seaweed for Taurine.
Red beans and rice is a good dish that will give you vital protein.
And a bit of lime juice for acid will make it taste great and round out a few more vitamins.
And combat scurvy!
Ooh I love red beans and rice! Epic
Corn, beans, and squash is technically a viable diet and was used by a few native american groups for centuries. Its a full protein and very nutritionally dense. It is called the three sisters but they sometimes consumed sunflowers as a fourth sister for their fat content.
There are no nutrients that are exclusively available via meat/dairy. The only thing you might miss out on is B12, but that’s usually supplemented in a lot of the vegan substitutes/junk food alternatives already. Anything else you’ll get pretty easily by simply eating your regular veggies, beans, legumes etc.
If you truly care about nutrients, then get your blood tested and have them check what you are actually lacking, and then adjust or supplement your diet accordingly. Chances are that you are already low on something even when eating animal products.
Thanks for the advice, iirc I got my blood tested when I was doing some allergy tests so I’ll look at those and see what my levels were. I do know that I’m low on vitamin d cause I take a supplement for that
There are no nutrients that are exclusively available via meat/dairy.
that’s not true
Which ones are exclusive?
I’m not a nutritionist, but I know for a fact vitamin a, among others, is not made by plants. I think people should probably just talk to their health care professionals. strangers on the Internet need have no credentials, and often have motivated reasoning.
Humans synthesize Vitamin A from Beta Carotene in plants. Only a small minority of people who are genetically predisposed to less efficient conversion of Beta Carotene would need to supplement with the retinyl form (readily available in supplements)
Per the NIH:
The human diet contains two sources for vitamin A: preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids [1,5]. Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and organ meats [1,2]. Provitamin A carotenoids are plant pigments that include beta-carotene, alpha-carotene, and beta-cryptoxanthin [1]. The body converts provitamin A carotenoids into vitamin A in the intestine via the beta-carotene monooxygenase type 1 BCMO1 enzyme [1,3,6], although conversion rates may have genetic variability
strangers on the Internet need have no credentials, and often have motivated reasoning.
I think people should probably just talk to their health care professionals.
Exactly. Can get everything but b12 from plants. Can’t get fiber without plants though.
Tempeh and nutritional yeast are a good start there, but you may need supplements, yes.
Iirc just rice and beans cover all essential amino acids so nothing to worry about. Obviously, in the real world scenario the diet will be more varied than that with veggies and grains and stuff so the vitamins/fatty acids will be covered as well. If you want to get real numbers there are apps for this, for example Cronometer - pretty cool. So overall I’d say don’t worry about it, just eat enough and different foods, supplement with B12 and check the bloodwork yearly.
Its not that hard. Gorillas are vegan, they do fine. So are my goats.
i quit meat a bunch of years ago, I try to eat a varied diet, and try to mix greens and grains. I get a check up about once a year and all my blood work comes back fine.
gorillas are not vegan. they eat their butt cookies (an animal product), and they eat bugs. but besides that, veganism is an ethical stance, and there is no proof they have ever considered the ethics of animal exploitation.
vitamins, nutritonal yeast
You just snort nutrition powder
Eat the rainbow.
But you can ease in. Replace one of your meat dishes with a chickpea or lentil or bean dish.
And be careful with the fiber at first. If you jump straight into a high fiber diet, you’re gonna shit yourself for a few days.
Thanks for the heads up.
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Even if you eat meat, a multivitamin a day is a good idea.
As for the thing that people always bring up, protein, the lazy way is to make air-fried tofu to replace chicken in various dishes. If you airfry tofu, you don’t really need to prepress/drain if before you cook it, just cut it into pieces and put it in the air frier for 8 minutes.
If you’re anti-vitamin for some reason and you don’t mind being a little trashy, B12 is what you are likely to be short on with a vegan diet. Look at the amount of B12 in an energy drink. If you drink a 1/4 of a can a day, you have your B12 covered. But seriously, just eat a multivitamin. Even if you eat meat, there’s probably something that you’re missing.
I was worried for a second that I had missed blocking a vegan community…
why block vegans?
Personally I don’t care much for self righteous sermons.
You rang?
It’s clearly because of the weed. Munchies be too powerful to quell.
My sisters are actually carbitarian. Very few vegetables for people who have been vegetarian for decades
So much BDS.
impossible burger
I’d rather kick a dog to death than eat one of these monstrosities. A creamy center is the sort of debasement that no one deserves to experience in their burger. I understand that not everyone shares my opinion, and I can accept that they are so fundamentally wrong that they should not be considered human. It is not just acceptable, it is a moral imperative to excise these subhumans from the our cities.
Mushroom, red bean, and grain burgers are the right choice.
You sound like a blast at a party.
I sound like someone who enjoys writing hyperbole.
But to continue the bit a bit more, you sound like someone who serves subpar food near cherished pets.
You sound like a ln argumentive nerd who wears a big Fedora.
I’m not sure how you cooked your impossible burger, but personally I can’t tell the difference between those or an animal beef burger. It’s so good (IMO, obviously you feel different) that I’m puzzled why so many people say they’re waiting for lab grown meat, when we already have such an incredible, affordable plant based alternative available in most stores right now.
Their just a nerd looking to impress the Internet.
As a meat eater, who loves that shit and only had reduced for environmental and health reasons, it’s pretty close. If you want to be picky you could probably pick it out if you are doing just a plain burger but they’ll do in a pinch.
Just grilled beside the meat burgers at like 650ish. I’d never choose to eat it again, personally. Not just because of the texture, but the salt. I can’t use my salted burger spice mixes on a patty so pre-laden with salt. I usually make mushroom burgers instead. Certainly better for my blood pressure
