CategoryNutrition

Nutritional Yeast Amino Acid Profile

N

It is surprisingly difficult to find the amino acid profile of nutritional yeast. I had to dig around for a while, but eventually I found a study that had it (1). The table below shows the data from that study, plus the amount needed to be considered a complete protein by the World Health Organization (WHO). Note that amino acid profiles always fluctuate a bit depending on the manufacturer (for...

Is Tofu a Processed Food or Whole Food?

I

Tofu is a processed food. Any food that has been altered from its original (“whole”) form is “processed.” Even peanut butter is processed, since it consists of grinding up peanuts (even with no other ingredients added). There is nothing inherently bad about a food being processed. It’s only bad if the process somehow removes nutrition, or adds other ingredients that may be unhealthy...

The 30 Best High Protein Low Carbohydrate Vegan Foods

T

Protein is arguably the hardest thing to get in high quantities on a vegan diet. It’s even tougher if you’re trying to maintain a diet with particular macros. Some people need to look for foods high in protein and low in fat, while others need high protein low carbohydrate foods.  I’ve collected the best vegan foods of the second type here, and I’ve divided it into 2 sections: High...

The 30 Top High Protein Low Fat Vegan Foods

T

While fat generally isn’t anything to fear, there are some situations where it makes sense to limit it. Maybe it gives you stomach issues, or maybe you’re really trying to reduce calories. To help you, I’ve compiled the 30 best vegan food sources when it comes to maximizing protein and minimizing fat. The Best High Protein Low Fat Vegan Food Sources I compiled nutritional data for over 200 vegan...

The 30 Best Vegan Food Sources of Methionine

T

Refresher/Summary: Methionine is an essential amino, and arguably the toughest one to get on a vegan diet other than lysine. You should aim for about 14 mg per kg of bodyweight per day (or 6.4 mg per lb). The best vegan sources of methionine are vital wheat gluten and mostly seeds. Methionine is super common in animal products (most meats), but not too common in plants. It can lead to issues like...

The Best Vegan Sources of Iron (By Grams and Calories)

T

Vegan? Worried about getting enough iron? You came to the right place. I’ve compiled a list of the best vegan sources of iron, in a few different formats to make the data as useful as possible. I only included “whole foods”, so nothing like fortified cereal even though it has quite a bit of iron. How Much Iron Do You Need? It’s possible to be iron deficient on a vegan diet if you’re...

The Top 30 Vegan Magnesium Sources

T

Refresher/Summary: Magnesium is fairly easy to get on a plant-based diet. You need 310-420 mg for adults, which you can get in a serving or two of certain foods. The best vegan sources of magnesium tend to be seeds and nuts, but most foods have some. Other than fish, there aren’t many good animal product sources of magnesium. That’s why vegans don’t usually have much trouble...

The 30 Best Vegan Lysine Food Sources

T

Refresher/Summary: Lysine is an essential amino acid, meaning the body cannot produce it. While meat is a great source of lysine, there are also great plant sources of it. Aim for at least 12 mg of lysine per kilogram of bodyweight (or 5.5 mg per lb) The best vegan sources of lysine are legumes, nuts, seeds, and leafy greens. Lysine is one of the most important amino acids for vegans, and also...

The 5 Best Vegan Vitamin Brands in 2020

T

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...

How to Eat a Vegan Diet Low in Purine [Food List]

H

Purines from food are broken down into uric acid in the body. In normal amounts, this is no problem, but in some cases, it can lead to conditions like gout. It’s one of the reasons that some people don’t want to eat too much tofu. This isn’t a huge issue on a vegan diet since most foods high in purines are animal products, but if you have a good reason to limit your intake, the data...