Percentages for Vegans

go52182
go52182 Posts: 133 Member
edited November 16 in Food and Nutrition
I recently decided to eat a vegan diet. I'm just curious if anyone knows what the recommended percentages of my calories should go to carbs, fats and protien... ?

Replies

  • PeachyPlum
    PeachyPlum Posts: 1,243 Member
    I feel like it would be the same as for a non-vegan. You'll just find different sources for those macros.
  • shl000
    shl000 Posts: 9 Member
    There's no set percentage that works for everyone. Generally I try to take as much whole proteins (all kinds of beans and legumes, nuts, tempeh) as much as possible w/o counting. So much of our diet is carb-heavy anyway. I just try to consume only complex carbs, and for grains, I stick to the protein heavy types like quinoa and back rice. I use healthy amount of olive oil and pumpkin seed oil while cooking, and also flax oil for omega 3.

    Just try to eat as naturally as possible w/o using too much meat substitutes. Those are usually over-processed and taste like crap. Feel free to ask me food questions. I've been vegan for 15+ years.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    You don't have to switch your percentages from what you are used to now. There are vegans who eat high carb, lower carb, high fat, low fat, etc. If you have a current macro setting that gives you a feeling of satiety and wellbeing, you can stick with that.

    That said, I eat about 50-60% carbohydrates, 20-30% protein, 20-30% fat. I like to cook a lot of different things, so my macros can vary a lot from day to day. I like to run and I find that carbohydrates make me feel energetic and give me a feeling of satiety.

    www.veganhealth.org is a great resource for vegan nutritional information -- it is the website of Jack Norris, a registered dietitian who uses an evidence-based approach to vegan nutrition. Here is his take on protein: http://www.veganhealth.org/articles/protein (Basically, research indicates that we may need to eat a bit more protein to break even. There is a great table in that article where you can enter your body weight and how many servings of certain plant foods it will take to deliver your RDA in protein).
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    shl000 wrote: »
    There's no set percentage that works for everyone. Generally I try to take as much whole proteins (all kinds of beans and legumes, nuts, tempeh) as much as possible w/o counting. So much of our diet is carb-heavy anyway. I just try to consume only complex carbs, and for grains, I stick to the protein heavy types like quinoa and back rice. I use healthy amount of olive oil and pumpkin seed oil while cooking, and also flax oil for omega 3.

    Just try to eat as naturally as possible w/o using too much meat substitutes. Those are usually over-processed and taste like crap. Feel free to ask me food questions. I've been vegan for 15+ years.

    Taste is completely subjective, but there is nothing inherently wrong with a processed food. If someone wants to eat meat substitutes because they enjoy the taste and it helps them meet their nutritional goals, that won't be a problem in the context of a balanced diet. "Too much" of anything is bad, but I'm not sure why meat substitutes are being called out in particular.
  • go52182
    go52182 Posts: 133 Member
    I really wasn't sure about changing my percentages, going vegan. I read something for runners a few weeks ago that suggested I change my carbs to 50%, fats and protien to 25% each. I suppose I'll keep it that way. Thanks for the reponses! :)
    janejellyroll wrote: »
    You don't have to switch your percentages from what you are used to now. There are vegans who eat high carb, lower carb, high fat, low fat, etc. If you have a current macro setting that gives you a feeling of satiety and wellbeing, you can stick with that.

    That said, I eat about 50-60% carbohydrates, 20-30% protein, 20-30% fat. I like to cook a lot of different things, so my macros can vary a lot from day to day. I like to run and I find that carbohydrates make me feel energetic and give me a feeling of satiety.

    www.veganhealth.org is a great resource for vegan nutritional information -- it is the website of Jack Norris, a registered dietitian who uses an evidence-based approach to vegan nutrition. Here is his take on protein: http://www.veganhealth.org/articles/protein (Basically, research indicates that we may need to eat a bit more protein to break even. There is a great table in that article where you can enter your body weight and how many servings of certain plant foods it will take to deliver your RDA in protein).

    I've come across that website. My browser here at work blocks it, though. I've been meaning to check it out in the evening at home. I'll definitely make it a point to read what's there!
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