nutrition

Food combining as a vegan

As a vegan it is important to combind foods. I know there is the whole monomeal thing where you just eat one food for a meal and dont combine, but for best absorption of nutrients and vitamins you sometimes need to combine foods. For example the fat soluble vitamins A, D, E, K found in foods such as dark leafy greens, carrots, nuts, oils etc need fat to be digested. So example, if you are eating dark leafy greens, add some oil or nuts for best absorption of the vitamins (ex. add some oil on your carrots for best absorption of vitamin A).

Also for best absorption of protein from  vegetable sources you should combine foods, because plant based protein doesnt contain all 9 essential amino acids so it isnt a “complete” protein source like meat is (as it contains all the essential amino acids.) HOWEVER you can combine foods so that the whole meal adds up to a complete meal with all 9 essential amino acids – so have no fear over your protein source 😉

I am not the best with food combining, and i just eat a bunch of food together which means that i most often get all nutrients and vitamins i need throughout the day and also a wide range of nutrients in just one meal. Sometimes the food combining might not be the best i.e some foods are best eaten alone, such as fruit and watermelon in particular. Fruit should often be eaten alone because of the acidity and also it passes through the digestive system so quickly.

You dont have to combine foods for every meal, the most important is that by the end of the day you have eaten varied and different foods. I.e dont eat just lentils and oats 3 times a day and nothing else, or just eat fruit throughout the day. But vary… example oats with soy milk and nuts for breakfast, lentils with vegetables and maybe some tofu or nuts and some bread, and then some snack and for dinner maybe some chickpea burgers with potatoes and boiled vegetables and the a snack again in the evening such as bread or oatmeal or chia pudding etc And by the end of the day you will have had a wide variety of vitamins and nutrients and all the essential amino acids and fiber!

I hope this is helpful for you 🙂 And of course ask me questions if you want to know more. I love inspiring others to eat more vegan and if i can help that is awesome!!

Image result for protein combining vegan
(p.s the grilled chedder isnt vegan… so not sure why it is there!!!)

Image result for protein combining vegan
Image result for protein combining vegan
Image result for protein combining vegan

I plan to post more nutrition posts regarding veganism if that would be an interest to you 🙂

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