CategoryNutrition

Is Taurine Vegan?

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Taurine often used to never be vegan, but now it often is when you see it added to foods. This one’s going to take an explanation to understand. First, taurine only is found naturally in fish and meat. Plants do not make it. However, it’s not essential for human health, and the human body can produce it as needed. It’s considered a “semi-essential” amino acid, but it’s not used to form proteins...

The Best Way to Eat Kale for Nutrients (Research-Backed)

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Summary: Cooking kale lightly is the best way to eat it for nutrients. Steaming is the best overall, followed by stir-frying, and then boiling. Steaming results in the most overall carotenoids, antioxidants, and phenolic content. I’ve always heard arguments on both sides. Some say that raw kale is best, while others say that cooking it is best. Like most arguments on the Internet, they very...

Average Calories & Protein in Common Vegan Foods

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I do like to keep track of my calorie and protein intake, but I don’t always want to go to the effort of plugging them into Cronometer. So I decided to collect calorie and protein information for all the most common vegan foods that I (and I imagine others) eat on a regular basis. Then, I averaged out each category so I can do a quick and dirty calorie count each day without much effort. It...

The 5 Best Vegan Vitamin Brands in 2019

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I can’t be the only one who thinks it’s weird that many vitamin B12 supplements aren’t vegan. It makes things way harder than they need to be. That’s why I did some research and found the most popular vitamin brands that only sell vegan products, or at least mark them very clearly. If you see any of these brands in a store, online or offline, you’ll be able to tell...

Is Calcium Citrate Vegan?

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Calcium citrate is one of the most common absorbable forms of calcium that is included in supplements, and some foods. The good news is that calcium citrate is vegan. While you’ll find it in non-vegan multivitamins sometimes, you’ll mostly find it in vegan multivitamins. How is Calcium Citrate Made Calcium citrate is a salt produced during the fermentation of citric acid (which comes from fruit)...

How much vitamin C is needed for non-heme iron absorption? [data-backed]

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One of the biggest nutritional concerns of vegans is getting enough iron. Most iron in plant sources is non-heme iron, which has a low absorption rate (the average is usually between 8-17% depending on the exact source and circumstances [1]). Anecdotally, my iron levels went down for the first few times I donated blood after going vegan. Naturally, I did some research online and learned that...

How Long Does Fiber Stay In Your System?

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This was a question that peaked my curiosity, so I dug into the research. Most of the studies around digestion kinematics focus on ruminants (typically cows), which isn’t too useful for us. Luckily, I found one study that looked at the digestion speed of fiber in chimpanzees and humans. What they did: They fed 24 adult males various types of fiber, marked with blue plastic pellets so...

How Much Fiber Is In Vegetables?

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Vegetables are a great source of fiber, most of them have a mix of both insoluble and soluble fiber. Both types of fiber contribute to good health. Here’s a table from a review study that breaks down how much fiber is in 100 grams of a variety of vegetables: Overall, bitter gourd and beetroot had the most fiber by a substantial amount. But as you can see, pretty much all vegetables have at...

Essential Amino Acid Profiles for All Common Beans

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Beans are an awesome source of nutrition whether you’re vegan or not. But…they aren’t perfect. You shouldn’t rely on them for all your protein needs, because as we’ll see, beans are deficient in certain types of amino acids. Using detailed data from the USDA’s food database, I extracted the amount of each essential amino acid in the most common beans. First, we’ll look at them altogether to...

The Most Important Vegan Amino Acids and Which Foods Have Them

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Many people believe that you can’t be a vegan athlete because a vegan diet lacks certain amino acids. If you were under that impression, it’s false. But there is a grain of truth to it. If you don’t vary your protein sources, you’ll likely end up with a suboptimal amount of certain amino acids. In particular, many vegan protein sources (but not all) have a relatively low amount of these 4...