{"id":181850,"date":"2022-01-16T14:14:30","date_gmt":"2022-01-16T14:14:30","guid":{"rendered":"https:\/\/veganuary.com\/macronutrients-vegan-diet\/"},"modified":"2023-06-27T21:04:31","modified_gmt":"2023-06-27T20:04:31","slug":"macronutrients-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-za\/macronutrients-vegan-diet\/","title":{"rendered":"Macronutrients on a Vegan Diet"},"content":{"rendered":"\n

When switching to a plant-based diet, it is normal to have questions about nutrition. What are macronutrients and how can we ensure we get the right nutrition on a vegan diet?<\/strong><\/p>\n\n\n

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\"Macronutrients
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Rest assured, every nutrient we need is available to vegans, but it definitely helps if we know where to find them! If you have specific goals such as building muscle or you want to ensure you eat enough on a plant-based diet, understanding macronutrients can help. <\/p>\n\n\n\n

Here, we consider the role of macronutrients, how much we need of them, and how some types are better than others.<\/p>\n\n\n\n

What Are Macronutrients?<\/h2>\n\n\n\n

These are the nutrients that our bodies need in the largest quantities for energy and to keep all our bodily processes functioning. <\/p>\n\n\n\n

There are three macronutrients: carbohydrates, proteins and fats and, although each can be obtained from a wide variety of foods, some sources are much better than others in terms of quantity and also quality of the nutrient.<\/p>\n\n\n\n

Carbohydrates<\/h2>\n\n\n\n

These are our primary fuel source, giving us energy, not just for exercise but for our body\u2019s routine processes, including for our brains, muscles and for breathing. <\/p>\n\n\n\n

Adults should be aiming for somewhere in the region of 260g a day, which equates to around half of our calories but beware – not all carbohydrates are created equal.<\/p>\n\n\n\n

Complex Carbohydrates<\/h3>\n\n\n\n

These are starchy, high-fibre foods that include wholemeal bread, pasta and rice. They take longer for our body to digest so we stay fuller, and they keep our blood sugar stable. <\/p>\n\n\n\n

Grains, beans, and most vegetables and fruits are complex carbohydrates, and the fibre they contain is associated with a reduced risk of cardiovascular disease, type 2 diabetes and bowel cancer. Most adults don\u2019t eat enough fibre, with the average intake falling far short of the 30g a day that is recommended.<\/p>\n\n\n\n

To increase our complex carbohydrate intake, choose brown rice, wild rice, quinoa, millet, buckwheat, potatoes, sweet potatoes, oats, vegetables, beans, lentils, sweetcorn and chickpeas. Some fruits are also a good source of fibre including raspberries, apples and bananas.<\/p>\n\n\n\n

Simple Carbohydrates<\/h3>\n\n\n\n

These are known as sugars, and they break down quickly in the body, which means we get a rush of energy followed shortly after by a crash. Any sugar that isn\u2019t used is stored as fat. Simple carbohydrates are found sweetened foods, such as ice cream, cookies and sugary drinks, as well as in cows\u2019 milk. These are best avoided.<\/p>\n\n\n

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Protein<\/h2>\n\n\n\n

Every vegan on the planet has probably been asked where they get their protein<\/a>, but the truth is it is very easy to get sufficient amounts. Research is starting to indicate the many health benefits of getting it from plant-based sources instead of from meat. <\/p>\n\n\n\n

Protein is essential for the proper functioning of the body and to provide structure to the tissues, as well as to regulate the metabolic, hormonal and enzyme systems. No wonder people are keen to know where to get it.<\/p>\n\n\n\n

On average, adults need around 0.8g of protein per kilo of bodyweight, which equates to around 45-55g of protein per day. We all know animal products contain protein, but how do vegans ensure they are meeting their needs? Quite easily, actually!<\/p>\n\n\n\n

Soya is a fantastic bean, and can be eaten as edamame, tofu<\/a> or tempeh<\/a>. But all beans are good sources of protein \u2013 kidney, butterbean, baked or others \u2013 and so are peas, lentils and chickpeas. Nuts and seeds are also good sources, and that includes peanut butter and tahini. <\/p>\n\n\n\n

Grains contain a good amount, too, especially buckwheat, quinoa, brown rice and oats. And let\u2019s not forget vegetables contain protein too, especially Brussels sprouts, sweetcorn, asparagus and broccoli. <\/p>\n\n\n\n

The award though goes to seitan<\/a>, a wheat protein used to make meat-style products, which is probably the most protein-rich vegan food around. One single serving is likely to contain the recommended daily amount.<\/p>\n\n\n\n

Protein from Plants<\/h3>\n\n\n\n

The Physicians Committee for Responsible Medicine<\/a> has collated some of the research that indicates the benefits of getting our protein from plants. It includes:<\/p>\n\n\n\n