Vegan Diet Macros: What's The Right Balance For You?

A vegan diet can be high in micronutrients and support excellent health, body composition, and performance. However, it is important to ensure you are getting a balanced intake of macronutrients. Macronutrients or 'macros' are the three nutrients required to fuel your body and maintain healthy functioning: protein, carbohydrates, and fats.

Protein is crucial for muscle growth and recovery from workouts and illness. As the most abundant form of protein comes from animal sources, it is important to keep tabs on your protein intake when eating a vegan diet. Carbohydrates are your body's primary fuel source, and plant-based carbs contain fiber, which is essential for digestive and heart health. Dietary fats support healthy brain function and cardiovascular health.

To determine your caloric needs and macros, you must consider your activity level, age, body fat percentage, and energy patterns, among other things. You can use a macro calculator to get your numbers instantly. It is recommended that vegans get about 40-45% of their calories from carbohydrates, 25-30% from healthy fats, and 20-25% from protein.

It is important to note that diet quality matters most. A balanced macro vegan diet is likely far healthier than an omnivore diet limited to heavily processed foods. Choose high-quality, nutrient-dense foods to ensure you are getting all the nutrients your body needs.

High-protein foods for vegans

Vegan diets exclude common sources of protein, such as meat and dairy, and rely solely on plants for complete nutrition. While it is possible to get all the protein you need on a vegan diet, it can be challenging as plants tend to be sources of multiple macronutrients at once.

Tofu and soy-based alternatives are a good option as they are a good source of quality protein and contain relatively low carbs and fat. Tempeh, edamame, and other soybean products are also excellent sources of protein and provide your body with all the essential amino acids it needs.

• Seitan: a popular protein source that resembles the look and texture of meat when cooked. It contains about 25 grams of protein per 3.5 ounces.
• Lentils: 18 grams of protein per cooked cup. They are also a great source of fiber and folate, manganese, iron, and antioxidants.
• Beans: most types of beans contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, and manganese.
• Nutritional yeast: half an ounce provides 8 grams of protein and 3 grams of fiber. It is also fortified with zinc, magnesium, copper, manganese, and B vitamins, including vitamin B12.
• Hemp seeds: 9 grams of protein per 3-tablespoon serving. They are also a good source of omega-3 and omega-6 fatty acids.
• Green peas: nearly 9 grams of protein per cooked cup. They also cover more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin C and K needs.
• Spirulina: 8 grams of protein per 2-tablespoon serving. It is also rich in iron, B vitamins, magnesium, riboflavin, manganese, potassium, and essential fatty acids.
• Quinoa: 8-9 grams of protein per cooked cup. It is also a good source of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.
• Ezekiel bread: two slices contain approximately 8 grams of protein. It is made from organic, sprouted whole grains and legumes.
• Oats: half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fiber. They also contain magnesium, zinc, phosphorus, and folate.
• Chia seeds: 5 grams of protein and 10 grams of fiber per ounce. They also contain high levels of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.
• Nuts and seeds: one ounce contains 5-7 grams of protein, depending on the variety. They are also great sources of fiber, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and B vitamins.
• Vegetables: while not as high in protein as other sources, some vegetables contain more protein than others. These include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup.

How to get enough plant-based protein

It is a common misconception that plant-based diets are low in protein. In fact, it is entirely possible to get all the nutrients your body needs on a vegan diet.

The best sources of plant-based protein are whole plant foods, which provide ample protein without any cholesterol. This includes beans (including soybeans and tofu), tempeh, lentils, and other legumes; bulgur; nuts; and seeds.

Some plant-based foods that are particularly high in protein include:

• Tofu: 15 grams of protein per 4-ounce serving (cooked)
• Sprouted whole grain bread: 6 grams of protein per slice
• Quinoa: 8 grams of protein per cup
• Hemp seeds: 6.5 grams of protein per 2 tablespoons
• Peanut butter powder: a great way to boost the plant protein content of meals
• Whole rolled oats: 11 grams of protein per cup
• Nutritional yeast: 8 grams of protein per 2 tablespoons
• Broccoli: almost 4 grams of protein per cup (cooked)
• Lentils: 18 grams of protein per cup

You can also get a good amount of protein from grains like lentils, quinoa, seitan, amaranth, and chickpeas; legumes like black beans, green beans, and green peas; and seeds like hemp seeds, pumpkin seeds, and chia seeds.

If you are looking to build muscle, you may want to consider plant-based protein supplements, most of which are pea-protein-based.

It is important to note that many plant-based protein sources lack all essential amino acids, so it can be helpful to combine plant proteins. For example, you could eat a legume along with a grain, such as hummus on whole-grain toast.

Additionally, when it comes to gaining muscle mass, the type of protein you are eating may be important. Studies suggest that animal proteins are more anabolic than plants because of their optimal amino acid content, meaning they support building muscle more efficiently. However, this does not mean that it is impossible to build muscle on a plant-based diet; it may just take a little longer.

Carbohydrates on a vegan diet

Carbohydrates are a vital source of energy and should be included in any diet, including a vegan one. However, it is important to distinguish between complex carbohydrates, which are nutrient-dense and provide health benefits, and simple carbohydrates, which can cause blood sugar spikes and are less beneficial to health.

Complex carbohydrates, also known as whole carbohydrates, include foods like whole grains, legumes, fruits, and vegetables. These foods are packed with nutrients and fibre, which is beneficial for digestive health and can help lower cholesterol levels. They are also a good source of energy and can help you feel fuller for longer. On the other hand, simple carbohydrates, such as sugar and refined grains, are stripped of many nutrients during processing and can cause blood sugar spikes due to their high glycaemic index.

When following a vegan diet, it is important to ensure you are getting enough complex carbohydrates to meet your energy needs. This is because vegan diets can be very carb-heavy, as carbohydrates come from anything that grows out of the ground. While this can be beneficial for supporting high-performance activities, it may be necessary to adjust your starch portions if you are looking to cut back on carbs or calories. For example, you could opt for protein-rich starches like quinoa, beans, peas, or lentils, and fill the rest of your plate with non-starchy vegetables or low-carb fruits.

According to some sources, when aiming for a balanced vegan diet, around 40-45% of your calories should come from carbohydrates. However, this may vary depending on your individual needs and goals. For example, if you are an endurance athlete, you may perform better with a higher percentage of carbohydrates in your diet. On the other hand, if you find that you gain weight easily, you may want to reduce your carb intake to around 40% of your total calories.

It is also worth noting that not all carbohydrates are equal in terms of their impact on blood sugar levels. For example, a low-carb, animal-based diet and a low-fat, plant-based diet can have very different effects on insulin and blood glucose levels, as seen in a study by the National Institutes of Health. The study found that while a low-fat, plant-based diet led to a significant reduction in calorie intake and body fat, it also resulted in higher insulin and blood glucose levels compared to a low-carb, animal-based diet. Therefore, if you have concerns about blood sugar regulation, it may be worth considering the type of carbohydrates you are consuming and their impact on your body.

Healthy fats for vegans

Fat is an essential part of a healthy, balanced diet. It can help you absorb vitamins A, D, E, and K, as well as regulate hormone levels and blood pressure. There are different types of fat: saturated, monounsaturated, polyunsaturated, and trans. A moderate amount of fat in your diet can be beneficial.

Nuts

Nuts are a great source of healthy fats. Almonds, pistachios, pecans, pine nuts, and walnuts are particularly good as they contain high levels of unsaturated fats, which help to reduce cholesterol levels and the risk of heart disease. Brazil nuts, cashews, and macadamia nuts also have a high fat content, but they have a higher saturated fat content.

Avocados

Avocados are 19% fat, mostly monounsaturated. This is what gives them that creamy, buttery texture. They are also a rich source of vitamin K, which is useful for absorbing protein, and potassium, which is important in lowering blood pressure.

Chia Seeds

Chia seeds are often touted as a 'superfood'. They have a high protein and fibre content, and also contain a decent amount of Omega-3. This fatty acid has been shown to have anti-inflammatory effects, as well as improving certain brain functions and heart health.

Cacao Nibs

Cacao nibs are an up-and-coming health food. They are a rich source of plant-based iron and antioxidants, and are almost 50% healthy unsaturated fat. They are usually ground down to a paste with sugar to make chocolate bars, but they can be eaten as they are.

Olive Oil

Olive oil is a key component of the Mediterranean Diet, often labelled as the world's healthiest. It contains various types of fatty acids, but by far the most present is Oleic acid, which makes up around 73% of the total content. A monounsaturated fat, oleic acid is an anti-inflammatory and has been shown to improve heart health.

Healthy carbs for vegans

Carbohydrates are an essential part of a healthy, balanced vegan diet. They are the body's main energy source, and they also provide other health benefits such as improved digestive health, stable blood sugar levels, and reduced inflammation.

When it comes to carbs, quality matters. Not all carbs are created equal, and it's important to choose complex carbohydrates over highly processed or refined carbs. Here are some tips for choosing and including healthy carbohydrates in your vegan diet:

Choose Complex Carbohydrates

Focus on complex carbohydrates, which include fiber and protein. These types of carbs are digested more slowly by the body, keeping you fuller for longer and helping to regulate blood sugar spikes. Examples of complex carbohydrates include whole fruits, whole grains, starchy vegetables, and legumes.

Minimize Processed Carbs

Avoid highly processed or refined carbohydrates, as they tend to increase blood sugar levels, lack nutrients such as fiber, and may contain added sugars. Examples of processed carbs to limit include refined grains (white bread, white rice), simple sugars found in sweets and juices, and processed snacks and sweets.

Include a Variety of Whole Foods

Opt for whole, minimally processed foods to maximize nutrient intake and fiber content. Include a variety of fruits, vegetables, whole grains, and legumes in your diet to ensure a broad spectrum of nutrients.

Balance Your Plate

Combine plant-based carbohydrates with healthy fats and proteins to create balanced meals that support overall health. For example, pair a starchy vegetable like sweet potatoes with a nutrient-dense protein like tofu.

Mind Portion Sizes

Be mindful of portion sizes to manage your energy intake and maintain a healthy weight. While carbohydrates are essential, it's important to ensure you're getting a balanced mix of macros.

Experiment with Recipes

Explore new recipes and cooking methods to keep your meals exciting and nutritious. There are many creative ways to include healthy carbohydrates in your vegan diet, such as quinoa salads, lentil soups, oatmeal with fruit, and stews with starchy vegetables and legumes.

Include Carbohydrates in Your Active Lifestyle

If you lead an active lifestyle or engage in endurance sports, it's particularly important to pay attention to your carbohydrate intake. Include carbohydrate-rich foods like oats, potatoes, brown rice, whole wheat noodles and pasta, wholemeal bread and fruit in your regular meals. If you're unable to have a light meal before exercising, opt for dried fruit, sports drinks, fruit juice, smoothies, or carbohydrate gels to provide a quick energy boost.

In conclusion, healthy carbohydrates are an essential part of a vegan diet, providing energy and essential nutrients. By choosing complex carbs, minimizing processed carbs, and balancing your meals, you can ensure you're getting the nutrients your body needs while supporting your health and fitness goals.

Frequently asked questions