On: Does veganism have an ultra-processing problem?

[apwell23]

> I cook all of my food, and it’s all fresh produce, spices, evoo, quinoa, and oats.

Are you on low protein diet ?

[polmos → apwell23]

I eat in excess of the daily recommended protein amount for my age, body weight, and activity level because I weight train.

My protein comes from beans, quinoa, oats, vegetables, and nutritional yeast.

[apwell23 → polmos]

i used https://www.calculator.net/protein-calculator.html and it gave me ~ 120gm average for my bodyweight and activity level ( with a cdc high of 202gm). I dont' weight train.

quinoa - 8g/cup , 8 gm

beans - That is equal to approximately ½ cup per day. Thats about 20g protein

oats - 6 gm protien

So thats about 44g/day.

Are you eating like ~ 3 cups of beans/day ( ~120gm )? That would be around 350gm of carbs which sounds really excessive to me.

All the things in your diet are listed as "examples of not complete proteins" on that page. not quite sure what that means.

[xnx → apwell23]

I can't speak for them, but adding a scoop or two of pea or brown rice protein makes it very easy to achieve any target amount of daily protein while getting a good amino ratio.

[david-gpu → xnx]

> a scoop or two of pea or brown rice protein

Very apropos for an article that discusses ultra-processed foods in the context of a plant-based diet.

[xnx → david-gpu]

Definitely processed, but not so different from whey powder or flour.

[david-gpu → xnx]

Pea protein starts with pea flour, but there are several additional processing steps afterwards. Presumably rice protein follows the same rough steps.

As for whey protein isolate, isn't it also considered an ultra-processed substance as well?

[aziaziazi → david-gpu]

The additional steps of processing:

1. Soak in water

2. Filter and keep what’s left.

[polmosalt → apwell23]

I was a little too vague. That’s my bad.

Also, per serving: lentils (?g), peas (5g), peanut butter (8g), flax meal (3g), hemp hearts (10g); and more I’m sure I’m missing.

That said, I could easily eat 3 cups of beans per day.

As to “complete proteins” mixing quinoa and oats, which each have some of the necessary amino acids, makes their combination a source for complete proteins.

[grvbck → apwell23]

> All the things in your diet are listed as "examples of not complete proteins" on that page. not quite sure what that means.

Complete proteins contain all nine essential amino acids in consistent amounts. Most of those are stuff like fish, poultry and dairy, whereas grains or vegetables usually don't contain all the needed amino acids.

So if you're on a veg diet, mixing and matching those protein sources is recommended to get you all the amino acids your body needs.

[stevebmark → apwell23]

In the year of our lord 2024 I am baffled that anyone doesn't know about the protein content of quinoa, oats, and other starchy grains.