Protein for Vegans, Nutrient Breakdown, Calories in Vegetables

by Jackie Wicks

This wABPodcasteek I’ll be answering 3 questions, as one of them has a rather simple and short answer! Also, I’m trying out a new format this week: Audio!

If you’re interested in my “long answers”, then please listen to the recording of this week’s questions. Otherwise, I have also put some short bullet-point answers beneath the questions below.

As a final note before the questions/answers, starting next week I’ll be doing two columns a week: one Wednesday, one Friday. I’m getting loads of questions (and please keep them coming!), and if I want to give people answers in a realistic timeframe, I need to step up the frequency slightly!

Listen to This Week’s Episode Here!

(If you would prefer to download the episode for later listening, please click here)

Question 1, from jklmtl:

I am a lacto-ovo vegan but am trying to go more towards fully vegan. I am really struggling to find filling meals for my dinners. I have been trying to eat more quinoa and brown rice but am still not getting the satisfaction from it. I am also finding that I need simple carbs like bread and crackers to keep my system regular. I have tried replacing these foods with rice cakes but have ended up with very upset stomachs and low energy despite the protein shakes and greens. Any advice on what I should be eating to fill the protein and carb needs?

  • Beans (and lentils and other legumes) are the best source of both carbs and protein for a vegan or vegetarian
  • 1 cup of beans has 40 – 50 grams carbohydrates, 10 – 20 grams of which are gut-healthy fibers (around 33% of total carbohydrates!)
  • 1 cup of beans has 15 – 20 grams of protein
  • Legumes are also a great source of iron and other minerals which can be hard to obtain in the vegan/vegetarian diet
  • I suggest investing in a pressure cooker for two reasons:
  • A pressure cooker will destroy more of the phytic acid which naturally occurs in beans, allowing for more of the minerals to be absorbed
  • A pressure cooker makes cooking beans quick and easy, which makes it a lot more likely beans will wind up on your table for dinner!

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