6/22/2023 0 Comments Vegan cronometerVitamin K1 is found in leafy green vegetables in very high amounts. Vitamin K (kimchee, sauerkraut, etc.) (90 mcg women, 120 mcg men): Vegans can get biotin easily in swiss chard, carrots, almonds, berries and fruits and vegetables generally. See No Meat Athlete’s post on protein and lysine for more.īiotin is a B-vitamin (it was originally called Vitamin H, a reference to the German word for hair) that plays a crucial part in the metabolism of carbohydrate and fat - and also is required for healthy hair.ĭeficiency is extremely rare and reported cases have been due to excess consumption of raw egg whites. It’s very important to include a few servings of high lysine foods every day. Other good sources are pumpkin seeds and pistachios. Fortunately one can get it from many sources: lentils, tofu, seitan, mock meats and quinoa are all very good lysine sources. If there was one amino acid vegans should give some extra thought to, it is lysine. As you can probably guess by the requirement tripling, there are different theories on how much is actually needed per day. The current recommendation is actually 37 mg/kg body weight 12 mg/kg body weight is the old recommendation. How to Get Common Nutrients in Your Plant-Based Diet Here’s what Matt Ruscigno had to say about each item on Tim’s list: first, whether or not we need to focus on it and if the suggested amount is reasonable, and second, where we can get it - ideally from whole food sources. To help us out, I asked my friend and vegan Registered Dietitian and No Meat Athlete co-author Matt Ruscigno, who writes the blog True Love Health, to lend some of his knowledge and time. I’m sure that considerations for space - and the fact that 95% of readers wouldn’t care much about this list - kept Tim from giving details about where these recommendations come from, and why vegans specifically need to pay attention to them.īut most No Meat Athlete readers fit in that other 5%, so I wanted to go deeper. Essential fatty acids (Udo’s oil) (500mg-4g).Tim’s additional recommendations, in a subsequent list: Avocado (fat and potassium) (1-2 avocados). Coconut milk (for saturated fats) (1/2 cup minimum).Vitamin K (kimchee, sauerkraut, etc.) (90 mcg women, 120 mcg men).In the first of the two “Meatless Machine” chapters in 4-Hour Body, Tim provides the following list of foods and supplements for vegans to ensure are in your diet (with suggested daily intake amounts), “for essential insurance against serious health issues”: Given that we’re going to eat a 100% plant-based diet - whether for ethical, health, or environmental reasons - how can we maximize our health through our food choices? Which brings me to the question I want to answer with this post (and the help of Tim and vegan R.D. Here, my assumption is that you, as a No Meat Athlete reader, have your reasons for wanting to eat plant-based, and you’re going to do it, one way or another. Tim gives his reasons for not choosing a plant-based diet, but they’re beside the point of this particular post (might make for a good followup, though!). They’re incredibly valuable, if for nothing more than the recipes provided for protein bars, smoothies, hummus, several dinners, and more. Tim goes on, in the same chapter, to give several case studies on the diets of fit vegans, including Scott Jurek and Mike Mahler. (If you’ve read my post about vegans and paleos, it shouldn’t surprise you that I wholeheartedly agree with this last line.) To both uninformed meat-eaters and vegetarians - stop ad hominem attacks and focus on the big picture. Some vegans, lost in ideological warfare, also lose sight of the cumulative effects: getting 20% of the population to take a few steps in the right direction will have an infinitely greater positive impact on the world than having 2% of the population following a 100% plant-based diet. It’s better for the environment if you locally source a 70% PPBD indefinitely, rather than eat 100% vegan for two months and quit because you find it unsustainable. No matter where you end up afterward, the awareness will lead to better decisions that benefit appearance, performance, and the planet as a whole.Īnd I especially love what he writes in regards to the all-or-nothing approach many people have towards diet: I suggest a two-week PPBD (primarily plant-based diet) test after 3-4 months on the Slow-Carb Diet. To be fair, we can’t call Tim anti-plant-based diet. Indeed (from The 4-Hour Body): Though nobody has ever mistaken 4-Hour Body author Tim Ferriss for a vegan, we can put his skepticism to good use - namely, by making sure we eat plenty of the foods that contain the nutrients he claims are hard to get from plants.
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