XPost: alt.food.vegan.science
From: ivan@siamics.net
>>>>> dale writes:
[...]
> Any advice on going fully vegan? Specifically protein sources. Only
> work with fresh or microwave meals. Online purchasing sources? I've
> looked for tofu and bean curds but can't find good online sources.
Speaking from personal experience, -- (pseudo)cereals. As a
rule of the thumb, things like buckwheat, (parboiled) rice,
barley and corn are about 13% protein by dry weight. So, a
healthy diet for an adult would have about 0.7 kg of said
cereals (dry weight, again) daily (alongside some vegetables, of
course.) That may seem like a whole lot, but is actually doable.
Note, however, that rice is extremely low on dietary fiber, which
may be good at times, but makes a mono diet based on it rather
unhealthy. (Unless some other source of dietary fiber is
introduced alongside.)
Peas, lentils, kidney beans and soybeans are roughly 25% to 30%
(dry weight!), respectively, so it'd be wise to put a healthy
amount of those into one's diet for at least the transitional
period.
Moreover, at least lentils and soybeans are rich in folate
(120% DRI per 100 g) and iron (50%), which means no risk of
iron-deficiency anemia. (And pretty much a must after a blood
loss, etc.) Note that one can still get B12-deficiency anemia,
though, unless some source for that is found (fortified foods
and monthly IM injections may be possible choices.) To the best
of my knowledge, there're no /natural/ plant sources of B12.
(B12 is produced by bacteria -- both naturally and industrially
-- so the vitamin itself is ought to be fully vegan.)
--
FSF associate member #7257 http://am-1.org/~ivan/
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