Micro & Macro
Micro and Macronutrients: A Comprehensive Guide
To meet our nutritional needs, it is important to be informed and intentional about how we nourish our bodies. Most Americans, including those on keto or low-carbohydrate diets, do not consume enough fiber and often consume too much saturated fat. Conversely, vegans may struggle with high consumption of processed foods, including refined carbohydrates like white bread. While a Whole Food Plant-Based diet minimizes processed foods, it also requires individuals to be aware of certain deficiencies and to supplement accordingly. The table below can help you avoid missing out on essential nutrients, regardless of the type of diet you follow.
Calories Per Gram | Examples | Animal Products | Plant Foods | Additional Info | |
|---|---|---|---|---|---|
Fiber | 2 | Soluble & insoluble | There is no fiber in all meat and dairy | High in fiber | |
Protein | 4 | Made up of amino acids | Meat is high in protein | Vegans should consider protein supplements if not eating enough legumes. | |
Good Carbs | 4 | Oatmeal, whole wheat, quinoa, buckwheat | Meat has little/no good carbohydrates | Plants are a great source of complex carbs | |
Bad Carbs | 4 | White bread, white rice, white pasta, pastries | Meat has little/no bad carbohydrates | Plants can be a source of bad carbs after processing. | |
Essential Fatty Acids | 9 | Omega 3 fatty acids (ALA, DHA, & EPA) | Consider supplementation if not eating fish that is high in omega-3s one to two times a week. | Although ground flax seeds, chia seeds, and walnuts are rich in ALA, vegans can be deficient in DHA and EPA. | |
Other Fats | 9 | Unhealthy fats include saturated and trans fats
| Meat and dairy products are generally high in saturated fat. | Most plant products are very low in saturated fat. | |
Cholesterol | Highest in egg yolks, cheese, shellfish, full fat milk/yogurt, meat | There is no cholesterol in plant foods | |||
Vitamin B12 | Meat and dairy products are a good sources of vitamin B12. | Plants provide minimal amounts of vitamin B12 so it is critical for vegans take supplements | |||
Vitamin D | Except for some fatty fish and fortified milk, animal products only contain small amounts of vitamin D. | Except for certain mushrooms and fortified orange juice and cereals, plants only contain small amounts of vitamin D. | |||
Vitamin K2 | Vitamin K2 can be found in meat and dairy products such as chicken, kefir, and various cheeses. | The only plant based food with ample vitamin K2 is a Japanese dish called natto, which is prepared by fermenting soybeans. | |||
Calcium | Dairy is a great source of calcium. | Vegans can obtain adequate calcium from beverages like calcium-fortified soy milk and tofu made with calcium sulfate. | |||
Iron | Red meat, fish, and poultry are good sources of iron. | Whole grains, legumes, leafy vegetables, tofu, nuts, and seeds are all good sources of iron. | |||
Phytonutrients | Animal products don’t contain any phytonutrients. | Thousands of different phytonutrients can be found in plants. | |||
Zinc | Meat, seafood, eggs, and dairy are great sources of zinc. | Although plant foods contain zinc, they also contain phytates that bind to zinc and hinder its absorption. |
Red
Unhealthy levels
Green
Consider supplementation
Blue
Healthy or adequate amounts present
Frequently Asked Questions
FAQ's
The typical Western diet contains more than enough protein. A plant-based diet can easily provide all the essential amino acids, and it’s not necessary to eat meat to obtain sufficient protein if high-protein plant foods like legumes are included. Vegans who struggle to get enough protein can supplement with plant-based protein powders. Personally, I use this protein powder supplement 2-3 times a week after my weight training sessions. I mix one scoop with 8 ounces of almond milk and a handful of frozen blueberries in a blender. Since the plants used in protein powders can absorb toxic heavy metals from the soil, it’s important to choose a brand that undergoes third-party testing.
- Helpful resources:
Netflix documentary, Game Changers. - YouTube video: https://www.youtube.com/live/aA1ZGMZm24si=wfFO2RddE69x8K1z
- Podcast episode: https://overcast.fm/+4P2TdjaFk Or
https://podcasts.apple.com/us/podcast/seeking-voices-of-health-healing-hope/id1614559390
It can be, but it might be better to just eliminate refined carbohydrates. Eating whole grains can enhance satiety, which helps prevent overeating. Whole grains also provide essential vitamins and minerals that contribute to a healthy diet. Additionally, low-carb diets often result in excessive reliance on animal products, which may not be optimal for health and weight loss.
I take the Dr. Fuhrman men's daily +D3 every morning with breakfast. This multivitamin is geared toward vegans as it includes 75 mcg of vitamin B12, 2000 IU of vitamin D, and 10 mg of zinc, 40mcg of vitamin K2. I also take the Amandean Vegan Omega-3 supplement because I don't consume fish often. To meet my daily calcium requirement, I take a 600 mg calcium pill with dinner.