4 ms·

potatoes have like 3g of protein per potato. And to stay full you eat _a lot_ of potato. I tried it! It was easy, then not easy, then totally shitty, then fi

by zhynn 4y ago

potatoes have like 3g of protein per potato. And to stay full you eat _a lot_ of potato. I tried it! It was easy, then not easy, then totally shitty, then fine, and then I was done (28 days). I ate a few sweet potatoes along the way for B vitamins.

maerF0x0 4y ago
iirc vitamin b12 is essentially non-existent in vegan diets. So it's important to either eat meats/seafood, eat a vegan food fortified in it, or take a supplement (the later two are equivalent, just different delivery mechanism)
- ska 4y ago
  iirc, that's not quite right. All dietary B12 originates in/on plant sources, you just have to avoid processing that removes it, and include plant sources with good sources. If you try and eat vegan from a typical north american grocery store though, you may have trouble and need to supplement it. On the other hand, selections are pretty good these days, and if you incorporate some nori or legume sprouts (from memory) you'll be fine.
  - zwaps 4y ago
    Please check your sources. Such advice can be, and in fact is, dangerous to vegans. Legumes or sprouts are not an adequate source of B12 and neither are other plant sources. Your assertion that Nori has B12 is downright wrong. B12 is only synthesized by microorganisms. There are plenty of vegetarian options, but if you are vegan, you have to rely on fortified products and supplements. This has nothing do to with where you happen to live. You can check recommendations from physicians, researchers and most importantly Vegan associations all across the globe to the see this is true. “The Vegetarian Resource Group (VRG) suggests that vegans need to have reliable sources of vitamin B12 in their diets. (1) The Vegetarian Nutrition Dietetic Practice Group (VNDPG) of the Academy of Nutrition and Dietetics says that all vegetarians (including vegans) should include a reliable B12 source in their diets, such as fortified foods or supplements. (2) And The Vegan Society goes so far as to state, “What every vegan should know about B12: the only reliable sources of B12 are foods fortified with B12 and supplements.” (3)“ I have seen people get sick ignoring these issues in a vegan diet. “According to vegan expert and co-author of Vegan for Life, Jack Norris, RD, there are no reliable sources of B12 in plants, contrary to many rumors about sources, such as tempeh, seaweeds, and organic produce. Plants have no B12 requirement, therefore they do not have any active mechanisms to make or store it. When you find B12 in plants, it is due to contamination, which is not a reliable source. Many seaweeds have B12 analogues, through their symbiotic relationship with cobalamin-producing bacteria, however the evidence is not clear that this form is active B12 in humans. And fermented foods, such as tempeh, are not fermented through B12-producing bacteria, thus they are not a source of B12. Rumors about bacteria on the surface of organic produce producing B12 have not been verified. “Chlorella may improve B12 status, but it’s by such a small amount that I wouldn’t rely on chlorella for B12,” adds Norris. Norris stresses that, unless a food obtained from multiple regions consistently improves B12 status, it should not be relied upon as a source of B12.“ A vegan diet can be a healthy and sensible choice for people living in a modern society with access to supplements and fortified foods as well as the care and knowledge to use them. Otherwise it is not an appropriate diet for humans, especially not outside of the modern Western organic supermarket and supplement infrastructure. https://veganhealth.org/vitamin-b12/vitamin-b12-plant-foods/ https://veganhealth.org/vitamin-b12/vitamin-b12-plant-foods/
    - maerF0x0 4y ago
      Thank you for this, I wish I could upvote it 100x . None of this is discussion is intended to dissuade a persons' choice to eat vegan, but to ensure they have the tools to do it safely :)
    - ska 4y ago
      > you have to rely on fortified products and supplements. I appreciate your input, but this level of categorical statement seems to fly in the face of historic and current diets which are vegan or vegan-like and have not relied on supplements, or at least not the type we are talking about here. At any rate I'd review other dietitians/scientists as well; while it's been a long time since I read the literature on this (when a family member went vegan) your quote certainly wasn't consensus view at that time. Absolutely agree if you were to eat such a restrictive diet, you have to pay attention to vitamin sources, or you can get sick. B12 particularly problematic because you don't need much at all and can go months/years in a deficit situation before showing any symptoms, which can make it hard to pin down. (To be clear, when said family member did do this for a while, I suggested supplementing but the nutritional science types I was reading weren't nearly as categorical as your above quote)
      - zwaps 4y ago
        The point I am trying to impress is rather that there is a clear scientific consensus, and you are giving potentially harmful advice contrary to that - based on things you have read a long time ago. I provided a source that systemically goes through available evidence (including anecdotal points about vegan cultures). I think that is fair and it does not imply any value statements about a vegan diet.
        ska 4y ago
        And I was pointing out that your source (and you, for that matter) are being implausibly categorical, and suggesting that people interested in this don't take anything in the thread as gospel but rather read a bit broadly. Which is fair, I think, also.
- hombre_fatal 4y ago
  It's trivial to supplement. Just add a tablespoon of nutritional yeast to anything. It tastes cheesy.
  - maerF0x0 4y ago
    > eat a vegan food fortified in it, or take a supplement (the later two are equivalent, just different delivery mechanism)
deleted 4y ago
[deleted]
FartyMcFarter 4y ago
3 grams of protein per potato isn't much. If you're using this diet to lose weight you'll be eating say 1500 kcal per day of potatoes (leaving some allowance for oils), which will only give you ~39g of protein. That's definitely below what most people need as a healthy minimum (RDA is 0.8g per kg of bodyweight), let alone if you want to build muscle while dieting which is a good idea for improving health. At the very least you want to maintain muscle mass, which requires protein if you're exercising. If I was going to try this diet I would definitely supplement some protein shakes.

by zhynn 4y ago

maerF0x0 4y ago

iirc vitamin b12 is essentially non-existent in vegan diets. So it's important to either eat meats/seafood, eat a vegan food fortified in it, or take a supplement (the later two are equivalent, just different delivery mechanism)

ska 4y ago
iirc, that's not quite right. All dietary B12 originates in/on plant sources, you just have to avoid processing that removes it, and include plant sources with good sources. If you try and eat vegan from a typical north american grocery store though, you may have trouble and need to supplement it. On the other hand, selections are pretty good these days, and if you incorporate some nori or legume sprouts (from memory) you'll be fine.
- zwaps 4y ago
  Please check your sources. Such advice can be, and in fact is, dangerous to vegans. Legumes or sprouts are not an adequate source of B12 and neither are other plant sources. Your assertion that Nori has B12 is downright wrong. B12 is only synthesized by microorganisms. There are plenty of vegetarian options, but if you are vegan, you have to rely on fortified products and supplements. This has nothing do to with where you happen to live. You can check recommendations from physicians, researchers and most importantly Vegan associations all across the globe to the see this is true. “The Vegetarian Resource Group (VRG) suggests that vegans need to have reliable sources of vitamin B12 in their diets. (1) The Vegetarian Nutrition Dietetic Practice Group (VNDPG) of the Academy of Nutrition and Dietetics says that all vegetarians (including vegans) should include a reliable B12 source in their diets, such as fortified foods or supplements. (2) And The Vegan Society goes so far as to state, “What every vegan should know about B12: the only reliable sources of B12 are foods fortified with B12 and supplements.” (3)“ I have seen people get sick ignoring these issues in a vegan diet. “According to vegan expert and co-author of Vegan for Life, Jack Norris, RD, there are no reliable sources of B12 in plants, contrary to many rumors about sources, such as tempeh, seaweeds, and organic produce. Plants have no B12 requirement, therefore they do not have any active mechanisms to make or store it. When you find B12 in plants, it is due to contamination, which is not a reliable source. Many seaweeds have B12 analogues, through their symbiotic relationship with cobalamin-producing bacteria, however the evidence is not clear that this form is active B12 in humans. And fermented foods, such as tempeh, are not fermented through B12-producing bacteria, thus they are not a source of B12. Rumors about bacteria on the surface of organic produce producing B12 have not been verified. “Chlorella may improve B12 status, but it’s by such a small amount that I wouldn’t rely on chlorella for B12,” adds Norris. Norris stresses that, unless a food obtained from multiple regions consistently improves B12 status, it should not be relied upon as a source of B12.“ A vegan diet can be a healthy and sensible choice for people living in a modern society with access to supplements and fortified foods as well as the care and knowledge to use them. Otherwise it is not an appropriate diet for humans, especially not outside of the modern Western organic supermarket and supplement infrastructure. https://veganhealth.org/vitamin-b12/vitamin-b12-plant-foods/ https://veganhealth.org/vitamin-b12/vitamin-b12-plant-foods/
  - maerF0x0 4y ago
    Thank you for this, I wish I could upvote it 100x . None of this is discussion is intended to dissuade a persons' choice to eat vegan, but to ensure they have the tools to do it safely :)
  - ska 4y ago
    > you have to rely on fortified products and supplements. I appreciate your input, but this level of categorical statement seems to fly in the face of historic and current diets which are vegan or vegan-like and have not relied on supplements, or at least not the type we are talking about here. At any rate I'd review other dietitians/scientists as well; while it's been a long time since I read the literature on this (when a family member went vegan) your quote certainly wasn't consensus view at that time. Absolutely agree if you were to eat such a restrictive diet, you have to pay attention to vitamin sources, or you can get sick. B12 particularly problematic because you don't need much at all and can go months/years in a deficit situation before showing any symptoms, which can make it hard to pin down. (To be clear, when said family member did do this for a while, I suggested supplementing but the nutritional science types I was reading weren't nearly as categorical as your above quote)
    - zwaps 4y ago
      The point I am trying to impress is rather that there is a clear scientific consensus, and you are giving potentially harmful advice contrary to that - based on things you have read a long time ago. I provided a source that systemically goes through available evidence (including anecdotal points about vegan cultures). I think that is fair and it does not imply any value statements about a vegan diet.
      - ska 4y ago
        And I was pointing out that your source (and you, for that matter) are being implausibly categorical, and suggesting that people interested in this don't take anything in the thread as gospel but rather read a bit broadly. Which is fair, I think, also.
hombre_fatal 4y ago
It's trivial to supplement. Just add a tablespoon of nutritional yeast to anything. It tastes cheesy.
- maerF0x0 4y ago
  > eat a vegan food fortified in it, or take a supplement (the later two are equivalent, just different delivery mechanism)

deleted 4y ago

[deleted]

FartyMcFarter 4y ago

3 grams of protein per potato isn't much. If you're using this diet to lose weight you'll be eating say 1500 kcal per day of potatoes (leaving some allowance for oils), which will only give you ~39g of protein. That's definitely below what most people need as a healthy minimum (RDA is 0.8g per kg of bodyweight), let alone if you want to build muscle while dieting which is a good idea for improving health. At the very least you want to maintain muscle mass, which requires protein if you're exercising. If I was going to try this diet I would definitely supplement some protein shakes.