![]() While the whole version of many of these foods isn't inherently wrong and often has a lot of nutrition to offer, you should avoid the overly-processed versions. Refined carbs have been broken down through processing, and are stripped of some or most of their fiber and nutrients. For this reason, it's better to use high-starch carbs for quick energy after exercise recovery and favour low-starch options throughout the rest of the day. There are two distinctly different carbs: high-starch carbs like potatoes and wheat, and low-starch carbs, like vegetables.īoth of these have their place in any diet, but high-starch carbs tend to break down a little faster in your system than low-starch foods. Soy protein powders offer a load of nutrition, as do pea, rice, and spirulina. Seitan, made from wheat-gluten, is interestingly still considered low-carb like tempeh, a fermented soybean product.īoth of these seeds offer an ample serving of protein, with some of the healthiest unsaturated fats to help your body thrive.Īgain, whole food sources are always superior, but good-quality plant-based protein powders can help round out your ratios and ensure you're getting enough protein. Grab a tofu press and bake, fry, and grill your tofu to perfection to instantly up your protein without increasing your carbs or fat substantially. Soy products are fantastic sources of vegan protein, as they're a complete source of essential amino acids. A great rule of thumb is 40% of vegan meat calories from protein or at least 10g of vegan protein for every 100 calorie serving. You can enjoy these vegan products in moderation, but ensure they're as high in protein as they seem. Vegan processed-meat products aren't something we recommend eating too often, as you should stick with more natural whole food options. Here are a few of the most nutritious complete proteins and combos: The great news is that vegans don't need to get all of the essential amino acids in one food or meal - as long as you eat a variety of foods that adds up to enough of all nine acids in a day, your body will have everything it needs to function.Įating complementary proteins will help a vegan's body to utilize the proteins it's ingesting optimally. While animal-based products are complete proteins, many vegan protein sources are incomplete. "Complete proteins" are what we call any foods that contain all nine amino acids. Many amino acids occur naturally in the body, but nine acids (called essential amino acids) must come from the foods we eat. Proteins are composed of amino acids, which our bodies break down to use for a bunch of crucial processes. While it can be a little more difficult for vegans to isolate protein macros and consume high-protein foods, it's not impossible. ![]() ![]() And other proteins are high-fat vegan sources, like nuts and seeds. That's because many vegan proteins entwine with high carb content, such as beans, lentils, and grains. ![]() When vegans take up a flexible diet, some of the biggest concerns are getting enough vegan protein to hit lofty protein goals without increasing carbs significantly. ![]() And a well-balanced gut is bound to give you better weight-loss results too. Keeping your body optimally functioning using these nutrients is the only way to improve actual athletic performance. While you may achieve weight loss goals this way, your body requires the micronutrients like vitamins and minerals that mostly come from a diet rich in whole, good-quality food. Don't solely focus on hitting macro ratios with nutritionally void or overly-processed foods. ![]()
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