These vegan health articles are presented to assist our visitors in taking a pro-active part in their own health.
Ginny Messina, MPH,
Low-carb diets are nothing new. The first book promoting carbohydrate restriction for weight loss, Eat Fat and Grow Slim, was published in 1958. And I can remember the wildly popular The Drinking Manís Diet of the 1960s (which restricted carbs but allowed as many martinis as you wanted).
Carbophobia gave way to fatphobia in the 1980s (it seems like weíre always scared of something), but itís an approach that never really went away. Today, however, low-carb proponents are much more likely to embrace a so-called Paleo-style diet. Itís a different spin on low-carbohydrate eating since Paleo advocates avoid dairy foods and processed meats.
But a true Paleolithic diet wasnít necessarily low in carbohydrates. Best estimates are that pre-agricultural people got about 35 to 50 percent of their calories from carbohydrates. Their diets were about 30% protein and 20 to 35% fat, although actual intakes probably varied a lot over different regions. The carbohydrates would have come mostly from vegetables, tubers, and fruits with only small amounts of grains and maybe even smaller amounts of wild beans. (1-4)
Paleo advocates say that eating this way lowers risk for chronic disease. And compared to the way most Americans eat, it probably does. Modern Paleo diets are rich in vegetables, higher in good fats, and completely devoid of processed foods like refined grains. Consuming more vegetables and nuts and fewer doughnuts and soft drinks can only improve your health. Paleo advocates also recommend avoiding all grains and beans (more food phobia), but the evidence doesnít support that recommendation.
I hear quite often from vegans who would like to cut back on carbs and eat more protein, and sometimes from those who even want to eat a more Paleo-style diet. Iím not at all opposed to boosting protein intake, which may have benefits for some people. Higher protein intake is associated with satiety so it can be beneficial for those trying to lose weight. And it might help to protect muscle and bone mass for older people or for those who are shedding pounds. Building muscle mass might help reduce insulin resistance, too.
But I donít think we need to aim for those Paleo levels of 30% to reap the benefits of protein. And it would be pretty hard to get protein intake that high on a vegan diet without also having high intakes of either carbohydrates or fat. Most of our protein-rich foods come packaged with one or the other (carbs in beans; fats in nuts and seeds).
The researchers who study the Eco-Atkins diet have devised a vegan diet that is about 30% protein, but itís just not a very realistic plan for the average vegan. I think a more practical approach for vegans who want to eat a little more protein and less carbohydrate is to aim for a diet that is about 20% protein, 30-35% fat and 45-50% carbs. Itís relatively easy to do so, and I think a lot of vegans already eat this way. Itís really the best of all worlds since it allows you to pack in a little extra protein and healthy plant fat, while still eating plenty of satisfying and comforting carbs. There is nothing Paleo about this plan, though; itís much too big on legumesówhich I think is a good thing.
Here are some guidelines for tweaking vegan diets to boost protein:
We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.