Riboflavin (Vitamin B2) is an important vitamin used for cell respiration (i.e. energy production in the body). Some of the best riboflavin sources are dairy products, which puts vegans at a little higher risk of developing a deficiency. Additionally, athletes need more riboflavin than non-athletes, so vegan athletes need to pay a little extra attention to their riboflavin intake. That being...
This page will focus specifically on the best protein sources, since getting enough protein as a vegan can be challenging (especially on a keto diet). List of Best Vegan Keto Protein Options The list below is based on 100 grams portions, which is standard when comparing the nutritional value of foods. You can see that after the first 20ish foods, the amount of protein per 100 grams goes...
Meat withdrawal is what can happen when you stop eating meat, although it varies from person to person. When you’ve depended on something for most (if not all) of your life, and suddenly take it away, there are going to be consequences. In the case of meat withdrawal, there are both potential benefits and negative side effects from suddenly going off meat. I’ll give you an overview of...
Refresher/Summary: It’s not hard to get vitamin E as a vegan, the best sources are plant products to begin with. You’ll want to aim for at least 15 mg a day, which you can get in a serving or two of certain foods. The very best foods for vitamin E are sunflower seeds and almonds. Nuts and seeds in general are good vitamin E sources. Vitamin E is one of the more well-known...
Nuts are one of the best bulking foods due to their high caloric content. There’s also a decent amount of protein in nuts, making them a great snack. While you want to be mindful of the omega 3 to 6 fat ratio of nuts, you also want to make sure you’re eating other protein sources that compensate for any low amounts of individual amino acids in nuts. As long as you’re eating the...
There’s actually not any cholesterol in any plant. Does that mean that vegans have no cholesterol? Of course not, all people need some, you just don’t too much. Instead of getting cholesterol from foods, vegans make all their own from certain fats in our diets. I’ll go over which foods vegans indirectly get cholesterol from in just a second. First, a quick refresher on...
It’s almost a right of passage for new vegans to struggle with digestive issues, especially if you switched to the diet all at once. If you have sharp stomach pains, or this has been going on for multiple months since changing your diet, you should see a doctor. But if you’re just having gas and bloating, diarrhea or a general upset stomach, it can probably be explained by your new diet...
Just about all beans cause gas to some degree, mainly because they contain significant amounts of oligosaccharides. Since tofu is made from soybeans, it’s not surprising that tofu often causes gas for people who eat large amounts of it. I’m going to explain why tofu causes gas and bloating in the simplest terms possible, and go over a few possible solutions. Why Do Beans Cause Gas...
Key takeaways: Even though lentils are a great plant-based protein source, most common meats have 2-3 times more protein per calorie. Meat is typically a complete protein, while lentils are not quite complete since they are low in the amino acid methionine. Lentils have significantly more vitamins and minerals overall. Lentils have a lower environmental impact than all meat sources, and...
Blueberries do often cause excessive gas, especially when you eat a relatively large serving. There’s a few different aspects of blueberries that can cause gas, but the main issue for most is that they are very high in fructose. I’m going to go over the whole picture so that you can understand why a large serving of blueberries may cause you gas issues, and then you can adjust your serving...