CategoryNutrition

Free Printable Vegan Nutrition Chart (PDF)

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Most nutrients are easy to get on a vegan diet, but there are a few nutrients that you want to pay special attention to. I created a vegan nutrition chart that just focuses on these hard to get nutrients that you can save or print out for convenience at no cost. You can view, download, or save the chart here. It’s not particularly pretty, but it has the most important data that you...

How Much Tofu is Too Much [Data-backed]

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Tofu is low in calories, high in protein, and has a decent amount of other nutrients like iron and calcium. It seems like the perfect food for vegans who want to get more protein, since most vegan diets are carbohydrate-heavy. Tofu is also relatively cheap in most places. So, the natural question to ask is whether or not there’s anything stopping you from eating a ton of tofu on a regular...

Does Tofu (or Soy) Raise Estrogen Levels? [Study Summary]

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Ask most guys about eating tofu, and they’ll say, “won’t that raise your estrogen levels?” I’m not sure where that idea originated, but it’s not something that doctors commonly say, and most people who say that have never read a study on the topic. My goal with this post is to go over relevant research to see if tofu actually raises estrogen levels. And if so, by how much? First we’ll look...

Omega 3 to 6 Fat Ratio of Seeds [Data]

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After making a page about the ratio of omega 3 to 6 fats in nuts, it only made sense to do the same for seeds. I collected basic nutritional data for all the common seeds I could think of, and the results are just below. If there are any seeds that I forgot, just let me know and I’ll add them. Omega 3:6 Ratio of Seeds Table The most important column of this table is the one on the far right...

The Best Vegan Probiotic Powders

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Probiotics are one of the most effective ways to try and fix stomach issues. Research has shown that they can improve digestion, mental health, and much more. But since foods like yogurt are off limits for us vegans, there aren’t too many ways to get probiotics in the diet. Sauerkraut, kimchi, kombucha, and tempeh are options, but don’t fit everyone’s taste preferences. So that...

What Are Pill Capsules Made Of?

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There are 2 main materials made to make pill capsules. The cheapest, and most common, are capsules made of gelatin. Gelatin is derived from collagen in an animal’s skin or bone. But for products made for vegetarians or vegans, there are also capsules made from a vegetable polymers. For example, hypromellose is a cellulose-based polymer, and pullulan is a...

Are Vegans Healthy Long Term?

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You can go on any sort of diet for a short while and be “okay,” but eventually an unhealthy diet will catch up with you. So asking if a vegan diet is sustainable long term is a good question. I’m going to summarize the biggest potential health issues of a vegan diet on a longer time scale, as well as studies that look at this exact topic. Reasons a Vegan Might Not Be Healthy Long Term Not all...

Seitan Nutrition Data: Macros and Protein Content

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Seitan nutrition data is hard to find for a good reason. It’s because “seitan” isn’t one specific food, it covers anything made with vital wheat gluten as the main ingredient. In this short post, I’ll go over the macros, protein content, and nutrients in both vital wheat gluten and my favorite seitan recipe. Nutritional information for other seitan recipes will vary, but this...

The Complete Vitamin B12 Vegan Foods List

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Vitamin B12 comes from bacteria in soil, which means that no plant foods have it (because we wash them pretty thoroughly these days). That leaves vegans with 2 options. First, you can grab a vegan vitamin B12 supplement or a vegan multivitamin. That’s my preferred option to be on the safe side. However, you can also get vitamin B12 through vegan foods that have been fortified...

The Hardest Vitamins to Get on a Vegan Diet [Study Summary]

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Going vegan is a huge change when it comes to the nutrition you’ll be getting. This is mostly in good ways, but there are a few vitamins and minerals that are harder to get enough of on a vegan diet. You need to pay extra attention to these, at least until you’re sure that you’re getting enough of them. According to Studies, These Are the Hardest Vitamins for Vegans to Get...