Since I became vegan (1 year and 7 months ago) I haven't eaten out much
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@spacebug you're right regarding TV shows cause most of the time the people cooking are omni & think, vegan is a healthy diet & serve vegetables with vegetables and vegetables and as a side a salad.
And unfortunately Chefs in restaurants also have this false opinion
But at the end of the day it's just one meal.
Same is with the 'complete amino acids': it's false. You do not need them in one meal but within days. Soy is 'complete'. So if you eat TVP, Tempeh, Tofu, drink soy milk or eat skyr
@spacebug in one meal & the next has for example Quinoa & chickpeas & then you have oats with peanutbutter you'll get more than enough.
Even if you just have a salat with kidneybeans for lunch or something like that
I'm vegan for 5 years now & have additional need (medically). I just eat what I like & it's OK. There are some days I recognise the last days I had not enough protein, so I eat a bit more & everything is alright again.
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@spacebug Thanks. I think it would tremendously help me to be part of some sort of sane vegan community.
@kai Same here. When I had Facebook I was in a vegan group, but now I'm kind of alone -
@spacebug in one meal & the next has for example Quinoa & chickpeas & then you have oats with peanutbutter you'll get more than enough.
Even if you just have a salat with kidneybeans for lunch or something like that
I'm vegan for 5 years now & have additional need (medically). I just eat what I like & it's OK. There are some days I recognise the last days I had not enough protein, so I eat a bit more & everything is alright again.
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Since I became vegan (1 year and 7 months ago) I haven't eaten out much.
I did bring home food from a place now and while it was tasty I can't help to think that there can't have been much protein in the meal.
Also, all TV shows I see when they make vegan food it seems to be missing the needed amount of protein.
I've seen a YouTube video with professor Christopher Gardner from Stanford University, and while it's true that 98% of popel does not need more than 0.8g potein/kg body mass, one have to take into the calculation that A - the body can't absorb all protein from a plant based source, and B - even if you mix for example beans with rice you can't get a perfectly complete protein profile (compared animal based protein).
So even if you have 40g of plant based protein in front of you in a mix of say beans and rice, your body might only get 32g complete protein.
So instead of calcualate 0,8g/kg body mass you should aim for 1.1-1.3g/kg.
Yes, I am a overthinker and I tend to obsess about stuff.
Any long time vegans out there that have some insights of this?
#Vegan #Vegans #PlantBased #VeganFood #PlantBasedFood #Protein #VeganProtein #AskFedi@spacebug agree, most restaurants that provide a vegan option don't seem to think too much about providing enough protein, it's often carbs and veggies, sometimes too much fat.
Gardeners point as I understand him is mostly to say that if you eat too much protein 1) it will be metabolised to fat and thus not help losing weight if that's your goal and 2) it can harm your kidneys because of the nitrogen excess.
The optimal amount of protein for you will depend on your lifestyle and age. 1/n
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@spacebug agree, most restaurants that provide a vegan option don't seem to think too much about providing enough protein, it's often carbs and veggies, sometimes too much fat.
Gardeners point as I understand him is mostly to say that if you eat too much protein 1) it will be metabolised to fat and thus not help losing weight if that's your goal and 2) it can harm your kidneys because of the nitrogen excess.
The optimal amount of protein for you will depend on your lifestyle and age. 1/n
@spacebug If you didn't feel satisfied after you meals they might have contained not enough protein.
I think your calculation is on point, 0.8-1g/kg body weight - that counts for your ideal body weight though.
Very active people who lift weights and wanna gain muscle are more in the 1g/kg mark to repair muscle during rest days. Also, older people can't absorb protein as well and have a higher need.
The WFPB community has good resources and information on that, e.g. nutritionfacts.org 2/2
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@kai Same here. When I had Facebook I was in a vegan group, but now I'm kind of alone
@spacebug this is going to make me sound as lazy as I actually am: My dream should be to cook vegan food for others; my actual dream is to live with vegans so I can just eat their food and not think about it.
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@spacebug If you didn't feel satisfied after you meals they might have contained not enough protein.
I think your calculation is on point, 0.8-1g/kg body weight - that counts for your ideal body weight though.
Very active people who lift weights and wanna gain muscle are more in the 1g/kg mark to repair muscle during rest days. Also, older people can't absorb protein as well and have a higher need.
The WFPB community has good resources and information on that, e.g. nutritionfacts.org 2/2
@SusannAuer Thank you
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@spacebug this is going to make me sound as lazy as I actually am: My dream should be to cook vegan food for others; my actual dream is to live with vegans so I can just eat their food and not think about it.
@kai haha. Yeah, well before I became vegan I wanted to date a vegan and hope he would cook vegan food for me
I say you are quite normal
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@SusannAuer Thank you
@spacebug you're welcome. As a researcher who also reads the papers that are cited by people on YouTube
I have to disagree a bit with the "just do what you think is best". The current status quo in science is that it's best to have a good amount of protein with every meal. Not too much obviously, but let's say you eat three main meals a day and weigh 80 kg, you should aim for 25-30 g protein with each of these meals. It's best to spread out protein consumption over the day.
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@spacebug you're welcome. As a researcher who also reads the papers that are cited by people on YouTube
I have to disagree a bit with the "just do what you think is best". The current status quo in science is that it's best to have a good amount of protein with every meal. Not too much obviously, but let's say you eat three main meals a day and weigh 80 kg, you should aim for 25-30 g protein with each of these meals. It's best to spread out protein consumption over the day.
@SusannAuer
I'm currently fat so I can't really estiamte how much I need, but I tend to eat quite much protein right now.
Breakfast: soygurt with nuts/seeds (16g)
Lunch: different meals (30g)
Between meals: protein powder (26g)
Dinner: different meals (30g)
Evening meal: oat meal with soy drink (15g) -
@kai haha. Yeah, well before I became vegan I wanted to date a vegan and hope he would cook vegan food for me
I say you are quite normal@spacebug more specifically, my dream is to live with @pinkprius
(joking because I only know them from the internet, but the occasional food pic has left an impression)
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@spacebug more specifically, my dream is to live with @pinkprius
(joking because I only know them from the internet, but the occasional food pic has left an impression)
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Since I became vegan (1 year and 7 months ago) I haven't eaten out much.
I did bring home food from a place now and while it was tasty I can't help to think that there can't have been much protein in the meal.
Also, all TV shows I see when they make vegan food it seems to be missing the needed amount of protein.
I've seen a YouTube video with professor Christopher Gardner from Stanford University, and while it's true that 98% of popel does not need more than 0.8g potein/kg body mass, one have to take into the calculation that A - the body can't absorb all protein from a plant based source, and B - even if you mix for example beans with rice you can't get a perfectly complete protein profile (compared animal based protein).
So even if you have 40g of plant based protein in front of you in a mix of say beans and rice, your body might only get 32g complete protein.
So instead of calcualate 0,8g/kg body mass you should aim for 1.1-1.3g/kg.
Yes, I am a overthinker and I tend to obsess about stuff.
Any long time vegans out there that have some insights of this?
#Vegan #Vegans #PlantBased #VeganFood #PlantBasedFood #Protein #VeganProtein #AskFedi@spacebug lots of crappy advice on this, I've been a vegan for over 40 years now, was born that way.
I'd say, work backwards - start from how you feel - are you lacking energy/stamina etc. and then try to compensate from there.
A lot of buzzwords like protein etc. are media manufactured.
I don't have the recommended dietary protein intake but I can happily do 4 sets of upper-body exercises without feeling weak or tired.
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@spacebug lots of crappy advice on this, I've been a vegan for over 40 years now, was born that way.
I'd say, work backwards - start from how you feel - are you lacking energy/stamina etc. and then try to compensate from there.
A lot of buzzwords like protein etc. are media manufactured.
I don't have the recommended dietary protein intake but I can happily do 4 sets of upper-body exercises without feeling weak or tired.
