There are multiple camps within the vegan community when it comes to macronutrient proportions. Their macronutrient proportions vary greatly! Four different types of vegans are detailed below. From the fatphobic to the fatphilic… what type of vegan are you?
There is a large group of folks who are proponents of a low-fat and low-protein version of a plant based diet- consisting mostly of root vegetables, grains, legumes, vegetables, and fruits. Those four food groups are generally made of carbohydrates (including) fiber with small amounts of protein and fat. This is known as a low fat, whole food plant based diet and followers of this lifestyle are advised to avoid nuts, seeds, and avocado. They believe that the trace amounts of dietary fat found in grains and other high carb food sources is sufficient for health. Oils are processed and high in dietary fat, so they are certainly avoided. You may sometimes hear low fat, whole food plant based diet known as “80/10/10” referring to 80% carbohydrates, 10% protein, and 10% fat and it is based on the concept of caloric density- meaning you will fill yourself up with low-calorie vegetables and starches and avoid high-calorie nuts, seeds, oils, meat substitutes, etc. Dr. John McDougall’s Starch Solution and YouTube personality Chef AJ are proponents of this way of eating!
Another camp considers themselves simply whole food plant based (WFPB). The difference here is that they consider nuts, seeds, and avocado in their whole form to be acceptable food groups in smaller amounts; in addition to starches, legumes, fruit, and veg. Some folks who have tried a strict low fat diet find themselves hungry shortly after eating, and argue that dietary fat from whole plant sources (such as nuts, seeds, and avocado) are a necessary factor for satiation. They also argue removing these plant fat sources from the diet can be damaging for integumentary, brain, and eye health. Although tofu is processed, it is generally considered acceptable in the whole food plant based community (in moderation). Often times, whole food plant based diets hover around 60-70% carbohydrates, 15-20% protein, and 15-20% fat. Instagram/YouTube influencers HighCarbHannah and PlantifulKiki largely eat this way after using a low-fat version to lose significant amounts of weight!
Contrary to popular belief, a high-protein plant based diet is possible! Many vegan body builders and highly active vegans shoot for a 50% carbohydrate, 25-30% protein, and 20-25% fat diet. This can be accomplished by centering your meals around protein. For example, each meal should contain tofu, tempeh, edamame, meat substitutes, or protein powder. Attention is made to moderate portion sizes of starches with this eating plan. But vegetables are generally considered “freebies!” Instagram influencers and Nimai Delgado (and his food account) and Bianca Taylor (and her food account).
Finally, there is a camp that we will affectionately call “junk food vegans“. These folks do not worry about their macronutrients and opt for all of the sweet, savory, and salty vegan foods, not worrying about how processed they are! They are enthusiastic about trying the latest plant based mock meats and dairy substitutes! They can very easily end up with 50% fat, 25-30% carbohydrate, and 20-25% protein in their diets! But who can blame them? Cashew cheese is f*cking amazing. Beyond sausage is so satisfying. Vegan cupcakes are heavenly. And who doesn’t get excited to learn that another fast food or pizza chain is coming out with more vegan options?! Also, don’t forget that vodka is vegan!
What type of vegan have you been? What type of vegan do you strive to be? What macro ratio works for you? It is generally advised in weight loss to start with low fat, whole food plant based. Slowly increase dietary fats from natural plant sources until you find that satiation point. If trying to lose weight, minimize the consumption of processed meat substitutes, sweets, and alcohol!
LipedemaVegan 