Key Topic

In this episode we are going to interview Leah and discuss the common mistake people make when going plant-based and how they can be fixed.

1. Protein

How do we get enough protein?

• Its important to focus on protein efficiency – The higher the protein is per 100 calories is a good guide, a good guide for plant-based protein sources is at least 12g of protein per 100 calories.
• Protein boosters / secondary proteins AKA complimentary proteins to create a complete protein source.
• Focusing on higher protein grains 
• Planning is beneficial
• Utilise protein powders
• Meals > snacks 

• Quality related proteins
• It is best to have a variety on a plant-based diet
• Focus on soy and soy products

2. Calories

• It is easy to under-do it when taking a whole-food plant-based approach 
• Some individuals may over shoot calories due to eating more processed, energy dense plant-based sources

Processed vs unprocessed – e.g. do people tend to have too many processed foods when switching or go too extreme in the other direction?

Both – can depend on someones motivation for going plat-based

Starting with more processed ‘meat’ like foods, vegan cheeses etc. to make the transition easier.

OR

There is the other extreme end of the spectrum, where individuals have a great health focus and only consume whole-food plant-based foods.

Like a lot of people in the nutrition space, I am a big fan of the 80/20 approach.

Common deficiencies or sub-optimal intakes:

• B12 – Supplement is an ideal suggestion due to rich B12 sources being from animal meats.
• Iron – People with a menstrual cycle + following a plant-based diet it can be difficult to reach your requirements.
• Zinc – Similar to iron where the bioavailability is lower on a plant-based diet.
• Calcium – Fortified dairy alternatives, calcium set tofu and dark green vegetables.
• Omega 3 – Can get alpha-linoleic acid on a plant-based diet through hemp seeds, chia seeds and flax but ideally we want quality forms of omega 3’s which is EPA and DHA, therefore, vegans and vegetarians are likely to have a lower omega 3 level compared to omnivores. supplementation is recommended.
• Vitamin D – Supplement, sun exposure and fortified foods.
• Selenium – Nuts/seeds, brazil nuts (1-3 can meet your requirements really easily).
• Iodine – Commercial breads, iodised salt.
• Eimele Essential 8 Supplement – A supplement that includes all of these vitamins and minerals mentioned.

Food Volume and Fibre 

• Dropping calories while eating the same volume
• Increasing fibre too quickly
• Lack of variety

Eating out and Social Challenges

• In 2024, we have alot of access to plant-based eating options when eating out and getting takeaway.
• In places that are more rural this may be more difficult but usually there is something.
• The options may not be the most nutritionally sound options but there are options.

Other considerations:

• Perfectionism of ethical veganism and the toll this can play on your relationship with food.

Plant Protein Efficiency