I personally think there are right and wrong ways to do any kind of diet.
Whether you’re paleo, a vegetarian, a vegan, LCHF or HCLF – if your diet consists of highly processed foods and is lacking in quality nutrient dense foods – you’re probably not doing it right.
I think the main concern people have with vegan or vegetarian diets is the “lack of protein” or “nutrient deficiencies”.
Below are some tips on how to be a healthy vegan!
- By eating a variety of legumes, vegetables, fruits, nuts/seeds, grains – you should meet your daily protein requirements for the day. Just to put it in perspective – If you had a power bowl filled with quinoa (1 cup), spinach (2 cups), 3 tbsp of Hemp seeds and half of an avocado – you’re looking at 32 grams of protein!
- Again, by eating a variety of legumes, vegetables, fruits, nuts/seeds, grains – you should meet your daily nutrient requirements for the day. I recommend vegans supplement with B12 and Vitamin D as they usually do not meet the daily requirements from diet/lifestyle alone.
- Make sure to incorporate healthy fats! If you are not consuming enough dietary fats, this can compromise nutrient absorption and lead to hormonal imbalances.
- Limit soy products like edamame, tofu, soy protein powder, and tempeh. Soy products contain phytoestrogens, which mimic the body’s natural estrogen hormones and when consumed in excess, can lead to estrogen dominance. Soy can also be harmful to those with thyroid dysfunction as the high levels of goitrogens found in unfermented soy contain anti-thyroid compounds that can lead to endocrine disruption and worsen thyroid disorders.
- Limit processed foods and try to consume as much nutrient-dense whole foods as possible in it’s natural state. It is important to remember that just because something is labelled “vegan”, it does not necessarily mean that it is healthy. It is just simply “vegan”.