Vegan Nutrition Guide

When starting any new lifestyle or diet change it's important to remember that your nutrition should always come first. Eating whole foods play a huge role in your daily nutrition. However, there are many other tips and tricks you can use to ensure you're fulfilling your dietary needs while following a vegan diet. In order to help you stay your happiest and healthiest here's a quick vegan nutrition guide that will give you a grasp on which vitamins and minerals are most important in a vegan diet.

Whole Grains

You’ve probably heard that whole grains are much better for you than refined grains and it’s true! Whole grains like wheat, brown rice, and whole grain pasta are packed with vitamins and nutrients that refined grains no longer contain. In fact, your body actually treats refined grains like white bread and rice as if they were sugar. This means that every time you eat refined grains your blood sugar rises along with your energy and then it crashes, suddenly and drastically. On the other hand, whole grains are digested much slower meaning you experience a steady boost of energy, and your blood sugar levels stay within a healthy range. Along with additional nutrients, whole grains also contain a lot more fiber. These two things work together and have been shown to reduce your risk of certain diseases and disorders like cancer, obesity, and diabetes. Multiple companies have begun to notice the incredible benefits of whole grains and are now providing whole grain options such as quinoa and buckwheat pasta. Some healthy whole grains to pay attention to are: Quinoa Not only is quinoa rich in protein but it also contains all nine essential amino acids. The iron and magnesium in quinoa play a huge factor in blood health and come with amazing benefits such as stable energy, healthy bones, and body temperature regulation. Barley Barley is a great source of phosphorus and selenium. It can help lower bad cholesterol and protect your heart while keeping you fuller longer. This means no more unnecessary snacking or running for the sweets! Brown Rice Packed with manganese and minerals brown rice has been shown to help prevent cancer, lower cholesterol, and lower the risk of diabetes. Buckwheat The protein in buckwheat contains eight essential amino acids that are known to improve heart health and even protect against asthma. Oats Due to all the vitamins found in oats, eating them works to lower cholesterol, regulate blood sugar, and lower the risk of heart disease. Spelt Spelt is a great source of magnesium and iron. Wheat Although wheat is not gluten free, wheat is a great source of fiber and especially beneficial for women’s health.

Fruits and Vegetables (2-4+ servings a day)

Fruits and vegetables are the poster child for a vegan diet and though they’re not the only thing vegans can eat they play an important part in vegan nutrition! Many vegan diets rely heavily on fruits and vegetables for the majority of fiber, vitamins, and minerals needed daily. It’s recommended to consume 2-4 servings of both fruits and vegetables daily to maintain a healthy diet, however, the actual amount depends on the individual specific needs. When choosing fruits and vegetables to add to your diet, it’s important to note that those with a deeper color often carry more nutrients, antioxidants, and vitamins. While starchy vegetables such as potatoes usually contain more carbohydrates. It is also recommended to choose whole fruits and vegetables over juices whenever possible. During the juicing process, foods lose many of their nutrients and as a result end up like a sugary substitute to their whole counterparts. Diets high in nutrients have been known to help protect your body from diseases, cancers, and illness. Some healthy fruits and vegetables to pay attention to are: Fruits Apples Bananas Strawberries Blueberries Apricot Grapefruit Oranges Papaya Prunes Watermelon Raspberries Vegetables Avocado Brussel Sprouts Carrots Beets Bell Peppers Celery Eggplant Green Beans Cauliflower Fennel Bulb Kale Spinach Tomato Yam Asparagus

Legumes, Beans, Nuts, and Seeds

Legumes are an incredibly important nutrition source in a vegan diet. They are packed with fiber and protein which allows your body to produce a steady stream of energy, fueling you all day long. In fact, one cup of beans provides up to 90% of the recommended 25-38 grams of fiber your body needs a day. But don't forget! Nuts and seeds are just as important and they’re loaded with antioxidants that have a huge impact on those suffering from high cholesterol or diabetes. They also help reduce inflammation which allows your body to protect itself against injuries and harmful bacteria. Some healthy beans, nuts, seeds, and legumes to pay attention to are: Black beans Garbanzo beans Kidney Beans Pistachios Almonds Walnuts Sunflower seeds Pumpkin seeds

Vegetable Oils

Certain vegetable oils can also be an important part of a vegan diet. Vegetable oils like flaxseed oil and nut oil contain omega-3 fatty acids, which is an essential acid that your boy cannot produce on its own. Omega-3 plays a huge role in brain and heart health and consuming it regularly has even been shown to help prevent certain diseases. Vegetable oils have also been credited with increasing the amount of good cholesterol which works to cleanse your blood. Some healthy vegetable oils to pay attention to are: Coconut oil Olive oil Avocado oil Palm Oil

Nutrient Deficiency

Nutrient deficiency can big a huge problem in any diet! However, when following a vegan diet, some nutrients are harder to get than others. This being, it's important for individuals to pay careful attention to how much of each nutrient they're receiving and if they’re getting enough. Here are some of the most common vegan nutrition deficiencies and what to look out for. Vitamin B-12 Not enough vitamin B-12 can cause nervous system damage, heart disease, and even pregnancy complications. In a vegan diet consuming fortified foods that contain B-12 such and plant-based milk and yogurt can help assure that you won't have a deficiency. However getting enough B-12 can be a struggle. Therefore, B-12 vitamins and supplements are highly recommended in conjunction with a vegan lifestyle. Some symptoms of a B-12 deficiency include anemia, fatigue, poor balance, memory loss, shortness of breath, and tingling feet. Calories and Protein A lack of protein is one of the most common concerns when it comes to a vegan diet, though it’s not as big of a problem as previously thought. If an individual consumes and adequate amount of beans, nuts, vegetables and grains they will have enough protein in their diet for the body to properly build and repair tissues. However, it is important to note that diets high in fruits in vegetables may also be low in calories creating a calorie deficiency. Not enough calories may cause your body to go into starvation mode, slowing your metabolism and creating stress within your system. Long-term effects of calorie deficiency include hair loss, dizziness, low blood pressure, and depression, to name a few. Iron Though leafy greens and beans such as spinach and lentils contain high amounts of iron, iron deficiencies are common in vegan diets. Women who are menstruating must also pay close attention to their iron intake and may choose to take supplements for it. Symptoms of iron deficiency are very similar to that of a B-12 deficiency and can result in anemia and fatigue. Omega-3 Fatty Acids Fish are notorious for their abundance of omega-3 fatty acids, and while they are a very important part of an omnivorous diet, vegan diets also require large amounts of the fatty acids as well. Although foods like flaxseed oil and chia seeds are high in omega-3s, it is recommended for vegans to take daily capsules of omega-3 daily to ensure proper nutrition. Vitamin D Most commonly found in milk, vitamin D plays an important part in bone health. Since dairy isn't a part of a vegan diet, individuals must look to sources like mushrooms and soy milk to meet their vitamin D needs. When following a vegan diet it is recommended to take daily supplements of vitamin D as well as get an adequate amount of sunlight, which allows your body to properly process the vitamin. Symptoms of vitamin D deficiency include a weakened immune system, weak bones, and depression. Iodine Much like vitamin D, one of the biggest sources of iodine is milk. Iodine plays a critical process in helping the body convert food into energy, and a lack of it can cause enlarged thyroids, growth complications, and neck swelling. Seaweed is a great source of iodine in a vegan diet, as well as iodized salt. Multivitamins are also a great way to make sure you’re getting your recommended daily value without changing up your diet. Calcium Leafy vegetables are packed with calcium making a calcium deficiency quite rare in a vegan diet. Although, if not enough vegetables are consumed daily getting enough calcium may be a challenge. When planning meals, be sure to include dark leafy greens or soy milk to ensure your calcium needs are being met. Vegan calcium supplements are also available if you feel you’re diet is lacking in the nutrient. Zinc Spinach, flaxseeds, and kidney beans are all great dietary sources of zinc, however often times it’s hard to meet the required amount. Zinc supplements are one of the easiest ways to receive your daily zinc intake. Zinc supplements are also commonly used to boost the immune system and ward off illness!

Vegan Diet Tips

Avoid Convenience Foods Numerous companies are coming out with vegan substitutes for wildly loved traditional foods such as pizzas, burgers, and even ice cream. While these foods may be great for those times when you’re in a rush it’s not wise to rely on these foods as a part of your daily diet. Though they are made with all vegan ingredients, this does not mean that these ingredients are healthy or have a high nutritional value. When sticking to a vegan diet it's best to primarily consume wholesome, all natural foods for nutrition and save easy, convenient foods for when you're in a time crunch. Always Read Food Labels Food labels can be tricky, especially for those who are new to the vegan lifestyle. When purchasing pre-made or boxed foods make sure to read the food labels and check for any hidden animal product before purchasing. Some of the most common overlooked animal ingredients are: Albumin Carmine Casein Glucose Lactic Acid Isinglass Paying attention to your body's dietary needs, and making sure you're receiving an adequate amount of nutrients daily will set you on the road to success while following a vegan lifestyle and leave you feeling healthier than ever!