Common Questions
Below I will answer some common questions which come up about a whole food plant-based diet.
- Where will I get my protein ?
One of the most common questions that comes up about a whole-food plant-based diet is whether it will provide adequate protein. The answer is a resounding ‘Yes’ – see below for further explanation.
The Institute of Medicine recommends an intake of 0.8 grams of protein per kilogram of body weight per day. So a 70 kg person would require 56 grams (70 kg x 0.8 g protein per kg) of protein.
The largest study to look at this issue analysed the food intake of 71,751 adults in the USA and Canada. They completed a 204 item questionnaire about their diet and were broken down into non-vegetarians (eat red meat/poultry at least once per month), semi-vegetarians, pesco-vegetarians (eat fish at least once a month), lacto-ovo vegetarians (eat meat/poultry/fish less than once a month but no restrictions on dairy or egg intake) and strict vegetarians (who consume red meat, poultry, or fish/eggs/milk/dairy products less than once per month).
The results of the study showed that the average protein intake per day was 75.8 grams for the nonvegetarians and 72.3 grams for the strict vegetarians. Thus everyone got more than enough protein (since 56 grams per day is sufficient).
See here for a 5 minute video that addresses this question. More information available here. For a table of plant-based protein sources see page 2 here. as well as this lovely chart.
There are also further reasons one would be best avoiding excessive protein intake (especially from animal sources).
For more information on this important topic please see the talks by Brenda Davis RD here & here.
If you would like to analyse the protein content (or any other nutrient) of your diet you can do so for free here or here.
2) Where will I get my calcium ?
Start here to learn about calcium with more details here; then see this 9 min video about the myth that you need milk to get enough calcium. Good vegan sources of calcium are listed here, here & here. To check if a food is a good source of calcium, you can use this website.
Excellent sources of calcium include firm tofu (31% of calcium is absorbed which is the same as with dairy products), Chinese mustard greens (40% of calcium absorbed), bok choy, kale, okra, broccoli, chia & poppy seeds. Also see this excellent chart.
However, some greens (spinach, beet greens and Swiss chard) are very high in oxalates which limit calcium absorption and are thus poor sources of calcium.
If you would like to analyse the calcium content (or any other nutrient) of your diet you can do so for free here or here.
3) How affordable is this diet ? (and here & here)
4) How do I cook with little or no oil ?
5) Is a Whole Food Plant-based diet the same as vegan or vegetarian ?
6) Why should I change my diet ? My current diet is healthy.
Take this 3 minute survey to see how healthy your current diet is.
7) My spouse/partner isn’t interested in making changes to their diet – what should I do ?
8) Is Drinking Bone Broth Beneficial or Just a Fad ?
9) What about Dairy, or Eggs or Fish ?
Here is a link to an excellent page at the Toronto Vegetarian Association which covers protein, iron, calcium, vitamin D & B12, zinc, iodine, and omega 3’s as well as links to much more information.
I have also made a page of good sources of specific nutrients here.
10) How do I deal with gas & bloating as I transition to a Whole Food Plant-based diet ?
While not a common problem, some people have issues – see this article (also here) for many suggestions including symptoms from beans.
References
Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Patterns. Rizzo NS et al. J Acad Nutr Dietetics 2013:113:1610-1619.
