People often think that vegans have decided to eliminate animal products from their diet due to health benefits. While it is true that eating an increased amount of fruits and vegetables does provide many essential nutrients, a diet devoid of animal products does not always mean a healthy diet. Due to our conditioned method of eating, not consuming animals or animal products seems both daunting and dangerous.  

It is easy for vegans to fall into the trap of eating processed foods filled with little nutritional value. Food in a box is often calorie-dense and doesn’t have many nutrients. Vegans are no different that than those on a traditional diet in that they should avoid simple, processed carbohydrates. Grains, pasta, and other carbs can be okay in moderation. Chips, crackers, cookies, etc. can be a treat, but should not be a daily occurrence. French fries and similar products, while possibly vegan, serve little purpose except to satisfy an occasional craving. These foods are high in bad fats and full of excess carbohydrates.

  In a nutshell, vegans and others should take care not to skew the macro-nutrient scale too far in one direction. Whether one is on a plant based diet or a traditional diet, each of us should control our ratio of proteins, fats, and carbohydrates. Try to keep fat intake lower than 25% of total calories, and try to consume between .8-1.8 grams of protein per kilogram. The remaining calories should be carbohydrates, and those should be mostly complex carbohydrates. Being vegan does not mean a free ticket to endless chips and salsa. Vegans should replace their animal protein sources with high-quality plant based proteins. Hemp, pea, and soy protein powders are readily available and provide an easy method of attaining calories with high nutritional value and low excess carbohydrates. These can be used on their own, or added to oatmeal, cereals, pancakes, and fruit smoothies so that they can improve the balance between taste and nutrient balance in the meal.  

Roasted peas, dried edamame, and nuts are great snacks that keep carbohydrate intake low while still delivering essential fats and amino acids. Adding tofu, seitan (made from wheat gluten and considered the vegetarian meat), or tempeh to meals improves their “feel” as well as their protein content. These additions convert a carbohydrate-laden spaghetti dinner into a well balanced meal. Add these protein products, along with some veggies, and start it all with a salad, and you will not feel like you are missing out on anything. Look for legume or grain based proteins to add variety to meals without having to resort to processed carbs. A quiona and black bean soup, for example, is carbohydrate balanced, high in fiber, and full of protein.  

Do not get caught in the 'convenience' trap of foods or resort to an (unfortunately) often tried vegan diet of grapes, wheat crackers, lettuce, and soda. Plant based diet does not always mean healthy; but it should not mean being devoid of nutrients and high in carbohydrates.  

 Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher