I get a lot of questions from my patients about plant-based eating. As a board-certified lifestyle medicine physician, and a formerly unhealthy person who went through my own transition to plant-based eating, I love to talk patients through their questions and concerns. By answering people's frequently asked questions about plant-based eating, I hope that I can make the transition easier.
How will I get the protein I need?
Probably the question I get asked the most is, “How will I get enough protein from a plant-based diet?”. To answer this, you need to know how much protein you need in a day and the best protein sources.
First, keep in mind that protein deficiency is almost unheard of in developed countries. Most Americans get too much protein. The RDA (recommended daily allowance) of protein is 0.36g per pound of body weight. If you are relatively sedentary, this should meet your needs. Suppose you’re an athlete or working out regularly, particularly strength training regularly. In that case, you can bump your protein target to up to 0.8g-1g per lb of bodyweight to help with muscle repair and recovery.
Increasingly we’re finding that the healthiest sources of protein are from plant sources. Good sources of plant-based protein are a variety of legumes, like beans and lentils, whole grains, like quinoa and brown rice, nuts and seeds, tofu, and tempeh. Beyond this, all plants have protein. For example, a medium-sized potato has 8 grams of protein. Plants are also the source of protein for most animals. Where do you think that grass-fed cow is getting its protein? From the grass!
While protein deficiency is incredibly rare in the US, 95% of Americans don’t get the recommended amount of fiber, which is another benefit of getting protein from plant-based sources.
How do I know if meat substitutes are good for me or not?
Many newer meat alternatives have been getting a lot of press because they’re made from plants, and they look, cook and taste like meat. Are they better for the planet and animals? Absolutely. Better for you? Perhaps, but at the end of the day, many of these meat-like foods are highly processed and contain added oils and fillers that should be limited in our diet.
Is eating a processed veggie burger better than eating a beef burger? Yes, but even better is eating a portabello mushroom burger or making a homemade black bean burger. It can be tempting to cut out meat and dairy and replace it with processed meat and dairy substitutes. These substitutes might help you transition off of meat and dairy, but this isn't much healthier for you. I recognize processed fake meat as just that, processed food, and limit my consumption to once or twice a month.
If you are eating plant-based meat, look for options with a limited number of ingredients and don’t contain too much extra oil or salt. I love the pea protein crumbles that Thistle uses. At home, I cook with Soy Curls from Butler Foods because they are just one ingredient, dehydrated soybeans, and they cook up with the texture of pieces of meat.
What are some suggestions if I live with people who aren't plant-based?
First, give yourself permission to eat different food from others in your home. Remind yourself of the reasons you eat a plant-based diet and feel proud and secure in the lifestyle you have chosen for yourself.
Second, if you are eating and cooking together, you can make meat and dairy as sides. In my family, my wife and I are plant-based, but my kids still occasionally eat dairy and meat. Our solution is to make “component-meals”: the bulk of the components are plant-based, and foods, like cheese or meat, are separate components on the side. Great examples of component meals are tacos, grain bowls, and pasta. This way, everyone gets a good amount of plant food in their meal, and those who want meat or dairy can easily add some to their dish.
How do I eat plant-based when I'm traveling?
When traveling, my motto is to plan ahead and do the best that I can. Planning ahead involves sleuthing the city I am going to. I research plant-based options on menus for restaurants in the area. If I know which restaurants I might be going to, I sometimes will also call to see if they might make something plant-based that is not on the menu. I’m usually pleasantly surprised and sometimes blown away by the chef’s vegan special.
If I’m staying in accommodations with a kitchen, I also remind myself that I can make simple things where I’m staying, like oatmeal for breakfast, and I always keep fruits for snacks on hand.
What are some good baked goods that are plant-based?
Thistle has a wonderful selection plant-based baked goods (I love the 24 Carrot Gold Muffin!). Of course, you might want to try your hand at plant-based baking at home, and I recommend using whole plant ingredients whenever possible. Whole plant flours include almond meal and oat flour. I like sweetening my baked goods with dates, which can be turned into date paste (dates soaked and blended with some water) or purchased date sugar (dried and ground dates). You can add some fat and richness by adding nut butter or tahini. Finally, instead of eggs as a binder, try substituting ground flaxseed “eggs” (for each egg: mix 1 tbsp ground flax to 3 tbsp water, let sit for a few minutes to thicken up before adding to the other ingredients).
You can find whole food plant-based baked good recipes online or convert other recipes using the suggested swaps. If you’re converting a non-plant-based recipe, you might have to experiment a little bit to get the texture and flavor right.
Dr. Rakesh Jotwani, aka Dr. Rak, is a board certified lifestyle medicine physician and internist practicing in San Francisco. Lifestyle Medicine is the therapeutic use of lifestyle habits (diet, exercise, stress management, sleep, social connection, and avoiding risky substances) to prevent, treat and reverse chronic disease. He has an avid interest in how we can effectively change our habits, and in addition to working with patients to support lifestyle change, he has given talks and workshops on this subject to other healthcare providers across the country. Dr. Rak completed residency in internal medicine at the University of California San Francisco, with a specific focus in healthcare disparities. He serves on the American College of Lifestyle Medicine HEAL (Health Equity Achieved Through Lifestyle) member group. HEAL is working to support health equity by addressing the underlying social determinants of health necessary to support lifestyle change for all. You can connect with him on Instagram and on LinkedIn.
Disclaimer: This article is for educational purposes only and NOT intended to diagnose, treat, cure, or prevent any disease or psychological disorder. Always consult your physician or another qualified healthcare provider with your questions about your medical condition and before starting or using any diet, dietary supplement, herbal remedies, or other health programs.
Photo credit: Rakesh Jotwani
I get a lot of questions from my patients about plant-based eating. As a board-certified lifestyle medicine physician, and a formerly unhealthy person who went through my own transition to plant-based eating, I love to talk patients through their questions and concerns. By answering people's frequently asked questions about plant-based eating, I hope that I can make the transition easier.
How will I get the protein I need?
Probably the question I get asked the most is, “How will I get enough protein from a plant-based diet?”. To answer this, you need to know how much protein you need in a day and the best protein sources.
First, keep in mind that protein deficiency is almost unheard of in developed countries. Most Americans get too much protein. The RDA (recommended daily allowance) of protein is 0.36g per pound of body weight. If you are relatively sedentary, this should meet your needs. Suppose you’re an athlete or working out regularly, particularly strength training regularly. In that case, you can bump your protein target to up to 0.8g-1g per lb of bodyweight to help with muscle repair and recovery.
Increasingly we’re finding that the healthiest sources of protein are from plant sources. Good sources of plant-based protein are a variety of legumes, like beans and lentils, whole grains, like quinoa and brown rice, nuts and seeds, tofu, and tempeh. Beyond this, all plants have protein. For example, a medium-sized potato has 8 grams of protein. Plants are also the source of protein for most animals. Where do you think that grass-fed cow is getting its protein? From the grass!
While protein deficiency is incredibly rare in the US, 95% of Americans don’t get the recommended amount of fiber, which is another benefit of getting protein from plant-based sources.
How do I know if meat substitutes are good for me or not?
Many newer meat alternatives have been getting a lot of press because they’re made from plants, and they look, cook and taste like meat. Are they better for the planet and animals? Absolutely. Better for you? Perhaps, but at the end of the day, many of these meat-like foods are highly processed and contain added oils and fillers that should be limited in our diet.
Is eating a processed veggie burger better than eating a beef burger? Yes, but even better is eating a portabello mushroom burger or making a homemade black bean burger. It can be tempting to cut out meat and dairy and replace it with processed meat and dairy substitutes. These substitutes might help you transition off of meat and dairy, but this isn't much healthier for you. I recognize processed fake meat as just that, processed food, and limit my consumption to once or twice a month.
If you are eating plant-based meat, look for options with a limited number of ingredients and don’t contain too much extra oil or salt. I love the pea protein crumbles that Thistle uses. At home, I cook with Soy Curls from Butler Foods because they are just one ingredient, dehydrated soybeans, and they cook up with the texture of pieces of meat.
What are some suggestions if I live with people who aren't plant-based?
First, give yourself permission to eat different food from others in your home. Remind yourself of the reasons you eat a plant-based diet and feel proud and secure in the lifestyle you have chosen for yourself.
Second, if you are eating and cooking together, you can make meat and dairy as sides. In my family, my wife and I are plant-based, but my kids still occasionally eat dairy and meat. Our solution is to make “component-meals”: the bulk of the components are plant-based, and foods, like cheese or meat, are separate components on the side. Great examples of component meals are tacos, grain bowls, and pasta. This way, everyone gets a good amount of plant food in their meal, and those who want meat or dairy can easily add some to their dish.
How do I eat plant-based when I'm traveling?
When traveling, my motto is to plan ahead and do the best that I can. Planning ahead involves sleuthing the city I am going to. I research plant-based options on menus for restaurants in the area. If I know which restaurants I might be going to, I sometimes will also call to see if they might make something plant-based that is not on the menu. I’m usually pleasantly surprised and sometimes blown away by the chef’s vegan special.
If I’m staying in accommodations with a kitchen, I also remind myself that I can make simple things where I’m staying, like oatmeal for breakfast, and I always keep fruits for snacks on hand.
What are some good baked goods that are plant-based?
Thistle has a wonderful selection plant-based baked goods (I love the 24 Carrot Gold Muffin!). Of course, you might want to try your hand at plant-based baking at home, and I recommend using whole plant ingredients whenever possible. Whole plant flours include almond meal and oat flour. I like sweetening my baked goods with dates, which can be turned into date paste (dates soaked and blended with some water) or purchased date sugar (dried and ground dates). You can add some fat and richness by adding nut butter or tahini. Finally, instead of eggs as a binder, try substituting ground flaxseed “eggs” (for each egg: mix 1 tbsp ground flax to 3 tbsp water, let sit for a few minutes to thicken up before adding to the other ingredients).
You can find whole food plant-based baked good recipes online or convert other recipes using the suggested swaps. If you’re converting a non-plant-based recipe, you might have to experiment a little bit to get the texture and flavor right.
Dr. Rakesh Jotwani, aka Dr. Rak, is a board certified lifestyle medicine physician and internist practicing in San Francisco. Lifestyle Medicine is the therapeutic use of lifestyle habits (diet, exercise, stress management, sleep, social connection, and avoiding risky substances) to prevent, treat and reverse chronic disease. He has an avid interest in how we can effectively change our habits, and in addition to working with patients to support lifestyle change, he has given talks and workshops on this subject to other healthcare providers across the country. Dr. Rak completed residency in internal medicine at the University of California San Francisco, with a specific focus in healthcare disparities. He serves on the American College of Lifestyle Medicine HEAL (Health Equity Achieved Through Lifestyle) member group. HEAL is working to support health equity by addressing the underlying social determinants of health necessary to support lifestyle change for all. You can connect with him on Instagram and on LinkedIn.
Disclaimer: This article is for educational purposes only and NOT intended to diagnose, treat, cure, or prevent any disease or psychological disorder. Always consult your physician or another qualified healthcare provider with your questions about your medical condition and before starting or using any diet, dietary supplement, herbal remedies, or other health programs.
Photo credit: Rakesh Jotwani
