How to be a healthy vegan?

[Eren Eeager]

No wheat, right? No legumes I guess. No soy products. High carb vs low carb?

[Eren Eeager]

Soy is gmo. And legumes are high in carbs.

[Eren Eeager]

@Michael569 @Michael569 thanks for the amazing response. So legumes contain complex carbohydrates which are mostly fibre ? Nice, I guess then it would be ok to consume them.

I guess I will still be eating eggs for protein and vitamins.

 

 

[Average Investor]

Lots of dishes you can make with quinoa too. A very versatile item that, I have used as a staple in my diet. 

[Eren Eeager]

@Michael569

What about rice? It is pure carbohydrates right? Any alternatives you suggest?

@Michael569 @Michael569

[Hero in progress]

This will give some ideas 

Beans

Black beans, black eyed peas, butter beans, chickpeas, edame beans, kidney beans, lentils, pinto beans ect

 

Whole grain 

Oats, barley, brown rice, wild rice ect

 

Nuts 

cashew, almond, walnuts, hazelnut, ect

 

seeds 

flaxseeds, pumpkin, hempseeds ect

 

Berries 

black berries, blueberries, goji berries, raspberries, strawberrys ect

 

 Vegetables 

broccoli, cabbage, cauliflower, radish, spinach, sweet potatoes, kale ect  (Pretty much any dark leafy greens are nutrient dense and good for your body)

 

Fruits 

apples, pears, oranges, mangos, passion fruit, pineapples, plumbs, watermelon ect 

 

Thats all good stuff for your body. Taken from  Md Micheal Gregers book " how not to die "

just gave you a handful of each to give you a general idea of a healthy Vegan diet. 

 

Meal ideas

Beans, rice, vegetables 

chickpea curry with rice 

Vegan roast dinner

Oatmeal with fruits and nuts

Vegan meatballs with pasta and salad 

ect

Hope this helps a little bit.

 

 

 

 

 

[Opo]

4 hours ago, Michael569 said:

No harm in that better boiled than fried 

Why? 

[Rigel]

4 minutes ago, datamonster said:

@Michael569 Thanks for sharing all this, really insightful ?

+1 to that

[integral]

@datamonster Be careful only learning from people that tell you what you want to hear. Diversity is needed or else you will be another vegan that went down the path of strong confirmation bias, bubble thinking. 

You will subscribe only to vegan youtube channels or people that repeat your ideology.

You will read only book written by vegans.

You will only listen to spiritual teachers that resonate a specify type of energy that is found in the vegan life style. 

You will conflate the vegan life style and energy with veganism.

You will build a list of science and facts that support your beliefs and ignore all else. 

You will learn only from the vegan community, for example any healthy issues that pop up in your life you will get the vegans perspective on it.

[Eren Eeager]

@neutralempty I don't wnat  to have deficiency in Iron/ vitamin b12 from going full vegan.

In my country almost no one is vegan or even vegetarian so there are no products for vegan diet and I still need a good source of protein so I cannot take eggs off the list. 

[GooseWashigton]

It is very individial question and the same diets work very differrent in every situation. Just control the conditions of your body and make experiments.

[RendHeaven]

On 11/16/2020 at 9:33 AM, neutralempty said:

And even besides that, I have never seen a dogmatic vegan in my life.

That's cap lmao

[integral]

On 11/16/2020 at 11:38 AM, neutralempty said:

There are tons of good plant sources of high amino acids content. 

What is an amino acid?

[Villager Albert]

@integral Building blocks of protein. Some foods have more amino acids per gram of protein than others.

[Guest EmptyVase]

@Michael569 You seem very knowledgeable on topics around health & nutrition. I'm looking for foundational knowledge on nutrition. But there are so many conflating opinions on these topics, that I get really confused. I think the reason for that is, that every body needs it's own form of nutrition. But to know what my body needs, I need to learn about the basics: vitamins, proteins, calories, trace elements, and their sources (e.g. orange vs. vitamin c supplement), as well as the right quantities for my body. In this mini list I probably missed a whole lot of stuff, due to my very limited knowledge on the 'chemical' side of things. So anything I missed, I want to learn about that too!

Do you know any resources (preferably books and websites), which can give you a solid overview on these basics?

 

[Eren Eeager]

@Michael569 what do you think about phytic acid being present in legumes, seeds and nuts. Should I be worried about Iron and zinc not being absorbed into my body?

[integral]

42 minutes ago, Michael569 said:

I think @integral already knew the answer already and was just teasing 

haha yes, all these fancy words makes it feel like we know what we are talking about. 

[Giancarlo]

I second that replacing wheat with legumes has been a game changer for me. 

[Hello from Russia]

@Michael569 Very nice perspective on Soy products, thank you! Apreciate you sharing this

Doesn't your typical rice contain a ton of Arsenic (Organic rice included), though? I always have a brainfog after eating lots of rice, and to me it feels not as your typical Carb Loading brainfog but more like something heavy-metal related. It also usually doesn't go away as quickly as with other pure carb products (Like potatoes, gluten-free corn-based pasta, buckwheat, oats, gluten-free non-rice flour treats, etc)

Edited November 19, 2020 by Hello from Russia

[Hello from Russia]

2 hours ago, neutralempty said:

@Hello from Russia Do you get brain fog from simple sugar foods too?

Yes, of course, but it usually goes away relatively quickly

2 hours ago, Michael569 said:

it could be the glycemic load of the rice especially if we are talking about the generic white rice, that can do that to you. If it was heavy metal overload, it will be constant night & day never changing brain fog although it may get worse during periods when liver is more active such as after waking up. If it is transient (comes 7 goes) then it is blood sugar related. Replace your rice with a better high fibre variation and see if that fixes it 

Yeah, I see what you're trying to say. But it happens with brown/black rice too, to me. My research tells me the white rice has the least amount or Arsenic in it and then it usually goes uphill in a brown -> red -> black sequence. So you can get even more exposure of Arsenic off of it (Although the glycemic load will be much less) and it is generally what I feel.

Time-wise, It usually lasts for like 1-1.5 days, in my experience. And heavy glycemic loads for me usually last 2-4 hours and then it goes away (Unless I eat more stuff in the process).

I have a similar reaction after eating a good portion of fish. So I rationalized this might be related to heavy metals. With fish I can experience the same even without any carbs eaten with it (I don't count plant vegetable carbs)

I also noticed that if I've eaten this stuff and remained fairly physically active after the dinner, the symptoms are reduced like 80% (Although not completely), could probably be because detoxifying works faster with sweating