Been vegan since mid 2019 and been actually serious in the gym for about 3 years now. I made peace with the downsides of the lifestyle in terms of protein a while ago so I appreciate the realness in this video and all others previously!
@@チンタマケ can't speak for OP, but I find most choose it for the ethical reasons, and the environmental and health reasons are other influences. Any decent vegan will not jump down someone's throat for not drawing the same moral lines as them, so we ask that others respect our choice to have drawn that line
@@チンタマケ There are two things I'd like to say. Obviously, I'm not the one you asked, but I'll answer regardless. 1. As for the reasons we choose to be vegan: Ethics: Veganism is a philosophy just as much as it is a diet. When we pay for animal products, we contribute to supply and demand, meaning that paying for 10 chicken wings, for example, will ultimately result in the birth and very early death of 10 more chickens. Pigs, in my opinion, are the easiest point to start at, as they are comparable to 3 year old children in terms of mental capacity. There is no relevant difference that is significant enough between a pig and a human to say that we should love and respect one, and kill and eat the other. There are differences, of course, but those differences just aren't significant enough for that huge difference in treatment. Those differences are enough to say that we shouldn't give pigs the right to vote, but they aren't enough to say that they shouldn't have any negative rights whatsoever. Human taste pleasure simply isn't more valuable than the lives of the animals in animal agriculture. (the reason I frame it as taste pleasure is because we are making a sacrifice for taste rather than nutrition, as we can get the same nutrition from plants) Watch Dominion if you're curious about the ethical side of the discussion. Health: Plant based diets show a decreased risk of heart disease, cancer, and generally decreased inflammation all around seemingly due to antioxidants. (Journal of the American Heart Association (2019) (Journal of Clinical Nutrition (2013) Environment: Going vegan is one of the single best things you can do for the environment. (Oxford University Study (2018) 2. I wouldn't really call it "hard mode": In my personal experience, the only added "challenge" is supplementing b12 and d3 (and I supplement DHA and k2, but those are generally optional to supplement), all of which are cheap and I would probably be taking whether or not I was vegan. I get the same amount of protein, and I have never missed on any amino acid on any day after going vegan a couple months ago. After the first few weeks, I really don't have to think about it anymore, I just eat nutritious food and I'm all good.
@@チンタマケ Ethics, that is why. It is harder, but if you know what you are doing, and are not afraid of consuming fortified foods (primarily for B12). You can get all your nutrients. The increased difficulty of getting a balanced diet, also resulted in me becoming a significantly better culinarian. I welcomed the challenge, and I grew as a culinarian.
@@チンタマケ I appreciate the inquiry. Honestly a few of my close friends and girlfriend happen to be vegans and through exposure to their everyday diets I found that it was a change I could feasbily make with their support. I also had many digestive problems throughout my childhood so I thought cutting out meat could help. Not sure if that was direct cause but here we are regardless. Since then I've stayed committed primarily due to the sense of accomplishment and overall high energy levels I've experienced also s/o to the cows
I always find that people in the West find tempeh and seitan to be a yucky 'meat replacement' but in Asia they're just another ingredient that can be cooked in stir fries, soups, etc. My viet mom would cook it often sometimes even ALONGSIDE meat. And it's delicious. There's some very good Asian recipes out there if you search for them, please give it a try. You can even make seitan at home with a few ingredients. I'm very glad you featured these items here.
So basically these freaks are all shorting themselves on the same 1 or 2 amino acids-- in addition placing themselves the same low protein, high carb diet that cult leaders tend to put their sheep on, as it increases their shearability.
Lupins are consumed heavily across many Mediterranean countries, they are one of the most popular snacks in Egypt, where I grew up, and they are sold in every supermarket in Portugal, where I currently live. I started eating them a lot after watching your videos.
Sorry this is long lol. Tbh, I think you’re overstating the difficulty of getting enough protein on a plant based diet. I think this video would mostly be useful to people newer to plant-based eating. If you eat a good variety of foods, you’ll be fine, and you should be doing that anyway. You don’t even have to plan it that much, and I don’t think it’s any harder than getting the right vitamins and minerals in general. It really only gets harder when people have soy, wheat, tree nut and/or peanut allergies. I think it seems harder to people who aren’t used to it. This IS my normal. I never even think about it. Personally, I mostly eat beans/lentils (of many types), soy (tofu, tempeh, TVP, etc.), nuts/seeds, wheat-based protein (seitan), almost exclusively whole grains that are higher in protein, and a variety of vegetables. I sometimes use pea protein powder to get more. I have never had any symptoms or signs of protein deficiency. I do supplement B-12, and I take vitamin D in the winter (it’s dark here lol). I get annual blood tests, and I have never been deficient in anything else. The people who tend to struggle are people who are used to eating a lot of meat (especially if they haven’t had many plant-based proteins before). And it’s almost always because they’re literally not eating enough calories (seriously, this is so common) or because they aren’t eating a wide variety of foods (the term “potato chip vegan” exists for a reason, the vegans who won’t eat vegetables are going to feel like shit). Those people rarely stay vegetarian/vegan long term. People who aren’t used to relying on meat as much tend to have it easier. People who simply try to do one-to-one substitutions or just remove meat tend to struggle, especially if they do that past the transition phase. There is an entire subculture of vegetarian/vegan foods and recipes that don’t particularly resemble meat-based dishes, and if you’re part of that culture, it becomes normal. I do it automatically because this is how I’ve always eaten (I grew up vegetarian, now vegan). I don’t mean this to sound like hate or anything. People have just been telling me that I’m not getting enough protein my entire life, and it’s never been true. It seems harder to do anything you’re not used to.
I 100% agree. I get around 80g - 100g of protein per day at 150lbs without really thinking about it, and at 150lbs, 100g of protein is pretty much the same amount of protein a bodybuilder would be getting. (not much benefit after 0.7g per lb of bodyweight) I get the same amount of protein as I did when I wasn't vegan, so it didn't even slightly go down. (and again, I don't have to put in any amount of effort besides just tracking nutrients on Cronometer) I've never missed any single amino acid on any day after going vegan, as long as you're not literally relying on like two food items, it's not at all an issue. Ultimately I think the idea sort of results from the desire to say "Well, veganism is good and all, but it's just a little less convenient because of protein and I'd rather be perfectly optimal." (and in all fairness I'd argue that reduction of heart disease and cancer would be quite a bit more optimal even if protein was an issue) In my experience I simply haven't been inconvenienced in regards to protein. Of course, that's anecdotal, but I think it at least says something considering that it's not much of a challenge for me. The reason I mention the "I'd rather be perfectly optimal" thing is that it's often used as a rebuttal against the ethical arguments for veganism, and I myself have seen many people who think that protein is this massive challenge for vegans, (obviously Talon doesn't think so, but I would still agree that he overexaggerates it here)
@@alexreid1173 most people don't consider nutrition at all as is (they basically eat ultraprocessed trash), restricting to only a certain food group can be dangerous when approached this way. You seem to know more than the average, and consume some of the best veg proteins. But for example you NEED to supplement b12 if you are vegan, as meat is the only naturally bioavailable source. If you don't you risk permanent nerve damage. And that's no fun at all. Trust me, I have MS. And b12 deficiency was considered before the final diagnosis. It can cause the same consequences. The disease made me disabled, and I wish this upon no one. I think there is not nearly enough people stressing how important being informed about nutrition is.
It was on my list of potential choices to put on here. The reason it didn't make the cut is because of the small recommended size. The fact that it's not as protein dense per recommended size as spirulina or any other options safer to eat in higher amounts. And while most nutritional yeasts you will find will contain Vitamin B12, its not natural, it's still enriched. It is still a great addition I already promoted though
Nutritional yeast sends my blood sugar up. I haven't rechecked but it was true when I started checking my BG a couple of decades ago. Going hard core low carb and losing inches was still in my future.
Note on methionine, yes a lot of plant protein sources have lower volumes… but with many plant sources of protein like tofu, lentils, black beans, you can simply have… more protein than what is the like “minimum threshold” used as a frame of reference to make sure people in impoverished areas of the world don’t end up malnourished
There’s give in and here. Exchanging animal protein for plant protein will typically lower cholesterol and lower risk of diabetes and cancer. It really isn’t hard to get enough plant protein per day. Yes you will have to plan it more and research, but it’s not difficult. When it comes to amino acid profiles, as long as you’re not eating just one plant protein source. Like many ethnic groups have figured out, mixing rice and beans works. Tofu and tempeh make it easier. Yes eating animal protein may be easier and require less thought, but plant protein reduces risk of disease. I think people are way too worried about how much protein they’re getting and don’t care about heart disease or cancer risk
Firm tofu pressed, crumbled, roughly mixed with silken tofu and a bit of tahini, scrambled with black salt and whatever seasonings you like, goes crazy inside breakfast wraps
@@PenguinTac0sTbh you are not alone in that, I grew up in south Korea but never got to learn how to cook with tofu until when I started cooking for myself like in my adulthood lol. wish I could give you an in-person lesson man.
Seitan although maybe more known than tempeh is highly under appreciated. If you find a good one and cook it well (tip. use wine/beer/any liquid with flavour + spices), it can be really close to what some like in meat - texture and flavour wise. Also, the already mentioned high protein content is more in the range of 25-30g per 100g in my experience. It does depend on the country you're in, not so "trendy" in some places :)
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I don't understand why you say it's incomplete at the end since you can easily get everything you need
Thanks for the video! It was due to your video on omega 3s that I switched from an ALA-based supplement to a DHA/EPA algae supplement. Plant-based diets definitely require a lot more planning, research, and monitoring, and your videos definitely help with that
@@prdz653 This is the simplest and the most delicious one for me: Red Lentil Soup Ingredients: -Red Lentils (1 glass) -Flour (half tablespoon) -Butter (half tablespoon) -Lemon (half) -Salt (half tablespoon) *Boil around 7 glasses of water in a pot, wash the lentils with a strainer and then drop them into boiling water, add half tablespoon of salt and cook it for around 20 minutes. *On another side of the stove, put the flour and butter in a small saucepan and stir/roast just a little, until flour starts to smell maybe. Then add it a little bit (1-3 tablespoons) of the lentil soap to the saucepan, stir a little and turn of the heat. You got yourself the mixture that will give your soup a good taste and a velvety texture. *Add the mixture to the soap, put the stove on low heat and grind the soup well with a blender. *Lastly, squeeze half a lemon to the soup, this will make it less bitter and in my opinion make it perfect. It depends on your taste, you can add it or not. So this is it, easy lentil soup. The soups that my parents/grandparents or my relatives make usually includes onions, salsa, carrot and maybe more depending on the recipe. I like them aswell, but I like this one more. Much simpler. And I think this one is easier to make kids love the lentil since it's less heavy and bitter. Sorry if it's too long or if I wrote the recipe badly. This is one of the only recipes I know 😅 learned it after starting to love lentil soup at university dorm because they made it almost everyday haha. Maybe it can be tried without flour and butter and even with only salt, like simple pasta, but I didn't try that before. Not sure if the taste will be good.
@@enesutku16384 Healthwise best to cut the butter. And maybe even salt. My recipe is a 1lb red lentils, 1 onion, 2x celery and carrot, 8 cups water, 3 tsp cumin, 1tsp oregano, 1tsp rosemary, maybe some pepper, tsp or two of olive oil for frying the onion and spices if desired. Drizzle some extra virgin olive oil on top if you want the flavor and few extra calories. You can add a tsp of salt if you want but I get plenty of that already without adding it. Trying to salt your water takes just way too much to get any flavor, salt is best in bread or such.
Idea: Ranking of Foods that are available to buy in frozen form. Ranking them how well they do against their respective fresh counterpart. E.g. frozen veggis against fresh ones might be surprisingly good. or similar. Maybe there are better ideas about frozen food, too.
Nutritional yeast is a banger of a vegan b-vitamin source for anyone that is looking for it. It is also a full protein of 55-60 g per 100g of yeast flakes
@@justinokraski3796Here it is about $7.00. Since a serving is only 1 TBSP, it lasts quite a while. It is kind of cheesy tasting, so you can add it to lots of things.
Your vids are hectic, printed and laminated all your teirlists and keep wm in the kitchen, such a good guide for chosing a range of good ingredients and foods.
Thank you, you've absolutely changed the way I think about nutrition. Really appreciate the breakdown of the science-y side of things, and how its never too much or too difficult to understand.
Our guy here is litterally the only nutrition youtuber that actually uses facts and logic, ive seen medical doctors tell blatant lies and false informations, no credits not proves, just opinions. And here we have a normal ytuber that rates and teaches without a real Bias. We need to protect this man at any cost!
@@brunodangelo1146 maybe you should read more cautiously, there are medical RU-vid channels that are great for health advice. But for "nutrition"?, there is practicly not a single better channel than Talon.
@@elijahwatjen9839 i dont believe doctors to be false, and i also respect his opinion. But many yt doctor channels are very biased. There are great ones i love to watch, but in terms of nutrition, there are only a handfull that are reliable. Its a 50/50 chance that the Video is nothing but missinformations. It sours the taste so to say. Not all are bad, not at all. But With Talon we have a dedicated specialist, his Videos are grounded, they dont promise you anything nor are they clickbait. We should respect this honest approach. We should all try to be as honest and open for all opinions, but we should also question every statement. Its for our health, we only have that one live so lets do our best to make it a good one.
Lupinis or lupin beans are mentioned as lupin seeds. Someone would get the idea collecting those seeds directly from the lupins growing almost everywhere, but this is not recommendable, since lupins are toxic.
I tried them for the first time last week. I thought they were fava beans. texture wise was like a firmer, snappier edamame, even after cooking in a stew format. delicious but different
Thank you, some great information. Edamame, Tempeh, Nato are some of the most nutrient dense foods that have multiple benefits for both vegans and meat eaters.
I feel like this channel often forgets to mention the medical connections with food and concentrates too much on just having a intake of all necessary nutrients. For example a meat based diet is very easy to get all your nutrients, but you also get a loooooot of other things that you don't want inside your body. In the western world the deadliest illness is high blood pressure. Which is linked to eating lots of meat. So is typ2 diabetes. I quite often see people visiting the hospital who are just so sick from eating much more meat than they should have and most of the time those people are completely unaware of the negative consequences of relying on a meat heavy diet.
Talon, amazing content as always. Really useful for future cooking. I know you get a lot recommendations, but it would be pretty cool to see an alcohol tier list. Most people drink, including myself, and enjoy it casually. It would be really interesting to see how different kinds of alcohol have different effects on the body. I know they are all technically Fs, but knowing this will not stop most people from drinking. Maybe its better to have a beer instead of a glass of whiskey, or maybe a shot of tequila is better than vodka. I don't know, but it would be pretty interesting to see how they compare to each other. Anyways, keep it up!
Well, a fully plant-based diet is still proven to be the healthier choice, and is fully adequate for any age. Eating animal products have shown to increase the chance of: Cancer Diabetes Type 2 Cardiovascular Disease Hearth Disease There are all among the top on the list of premature deaths in USA, right now. Besides, going vegan is the bare minimum you should do, if you are morally consistent and against animal-abuse. Its also the single biggest thing you can do as a single person to reduce your Co2 footprint, by simply only eating plants you lower your emissions by 50% on average.
I am a vegetarian so I also eat eggs, but this video is precious. Thanks so much, I will analyse my diet and try to include some things I didn't know were so beneficial in my diet
Thank you for talking so in depth about plant protein. I’ve been very tired of other videos talking about how vegans cannot get enough protein, or stopping at the protein being “incomplete” because it doesn’t contain every amino acid. I’ve so far only seen ONE other video clarifying that plants do actually contain all amino acids, just that ratios are different and so more needs to be eaten or it needs to be paired with other foods. While I’m not vegan anymore (I missed eating eggs and I just think real cheese instead of very processed vegan cheese is leagues better), I still vouch for the lifestyle and fighting misinformation about it. Have you done a video talking about collagen yet? I guess it would be a supplement so maybe I just need to wait for the supplement tier list. I don’t even know if collagen is truly bunk or not, I add it to my protein shakes anyway as another bump of daily protein.
I've been vegan since 2011, and the only point I'd contest is your final point that it's "incomplete." It's only incomplete if you're missing things, which is very easy to avoid, and I'd wager the micronutrient and antioxidant quantity and variety is vastly superior to the average well-planned omnivorous diet, to say nothing about the SAD. Certain things certainly are easier to obtain from animal sources, but there are some things more important than maximizing dietary efficiency :)
Love the work your doing! You really help bring to light new foods and their merits, I've "coincidentally" lost 40 pounds since I've started watching your videos.
First time I opened some Spirulina in a kitchen I knew instinctively to not use that much at ALL. 10 grams a day you say, my body knew when that puff of green dust came up.
I’m so happy seitan made this list. My wife and discovered it a few months ago and it has made a meaningful impact on our grocery budget. Its as close to free as you get for a protein source. Just takes some effort to prepare but you can make large batches and freeze it.
Vegan here, thank you for this objectively informative video. I _hate_ when people praise the nutritional aspects of veganism in an unrealistic and simply exaggerated way... So I appreciate this.
regarding vitamin b12: you can get it easily with whole food, if you don't scrub all the dirt off. Then you have water kefir, which you can make yourself and contains B vitamins, including B12. So it's not impossible, it is just often unknown. Even calcium and iron is not an issue, if you eat all your leafy greens and cruciferous veggies, because it's a mineral that animals don't produce on their own. They just get it from the plants they eat.
As you are not a vegan, thanks for this video is very complete 1)just miss Nutrional yeast. 2 spoon and 6 gr of protein done 2)vegan since 5 years i gain 20 pounds of muscle dexa test.. So if you eat a mix is very easy and never check the amino profile And thanks to talk about edamame seitan and tempeh my favourite
Edamame goes crazy... Yall go to asian groceries and get SHELLED edamame in the frozen section!!!!! It's so damn good and so much easier to eat a lot without the pods.
Video ideas: best protein sources on a budget. Best fiber sources on a budget...etc, best freezable sources of X ..etc, What I eat in a day/week (would be very interesting to see that)
Considering pretty much every single one of these items was kinda of low on methionine, it would have been nice to have seen some options that weren't necessarily high in protein generally, but especially high in methionine.
Most vegans just take supplements, which are made from bacterial cultures. Actually, factory-farmed animals are given these selfsame supplements to support their fast muscle growth. So really, it's more efficient to just take the B12 supplements that pigs & chickens would've otherwise eaten.
@@shiftyneems Also I'm dubious about the soy. It scores very nearly as high on DIAAS as whey protein, so how could it be that low? Beans or lentils, sure, but soy? Maybe it has way higher cysteine so you don't need as much methionine to convert to it, but I dunno. It's pretty much a perfectly rounded protein, unlike grains or anything other than potato protein, for some reason.
You really nailed the importance of eating a large variety of plant based foods and protein sources. And thank you for mentioning fortified foods. I dont maintain strong health and nutritional balance eating only soy. I maintain my results by eating around 30-40 different plants every week.
Thanks for sharing this. I recommend reading “Health and Beauty Mastery” by Julian Bannet, that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits
Man... Thank you so much Talon. It's so hard to come by good nutritional advice for vegans and vegetarians even though there's so many of us. So thank you, you're the best!
Edamame is a weird recommendation given that it's much more expensive than tofu and virtually impossible to find (because British supermarkets are somehow incapable of stocking a ubiquitous staple crop which has virtually infinite shelf life when frozen)
Woooo, excellent, all my favorite nuts and "nuts" are on the top of the list. Thank you, Planters, for bringing back the Pistachio Mix (pistachios, almonds, cashews). And it's not like it's hard to come by peanuts :D
I think at least part of the reason why meats are nutritionally superior in the tier list are that they are calorically dense. Of course something thats 500 calories per 100g is gonna contain more nutrients than something that contains 15.
Yes! Thank you for this video @Talon. Question: you show an image of peas as unsafe to consume in higher amounts on a daily basis 19:03, could you help us understand the reason?
Technically yes, although if they actually excluded dead animals they'd just be vegan considering that the dairy and egg industry kill (roughly) as many animals as chicken and beef industries.
Heyo. Thanks for the video. Vegetarian here for the last 8 years and no regrets. Im vegetarian for reasons other than personal health (the meat industry being terrible largely). I do spend more effort on my diet as a vegetarian than i did before.
Thank you for making this video! I am a vegetarian for the reason, that I am afraid of lacking protein and other neutrients on a vegan diet and a vegan diet needs a lot of time, knowledge and also sublementation. I respect how you are still making this video for us, even though you personally wouldn't choose this diet, but don't present this issue as a meat eater vs vegan debate. Also I like how you don't frame plant based protein as a substitution but as an addition to a healthy diet. Food choices can be very emotional and I know many people who refuse to eat tofu because "they are not vegan", when actually you could easily make a dish with both tofu and meat in it. It is hard to cook for people sometimes, because they refuse to eat certain foods as if I am trying to force them to give up their meat, even though I do respect their choices. Since the common amino acid these foods seem to lack is methionine, are there any foods that are higher in it and can be added to a dish for complete protein? I always heard a mix of beans and grains contains complete protein, but also I have no evidence for this.
Not vegan but I've been on the lentil train for a few years now. Where I'm at in terms of food availability as well as physical, mental, and financial health, my best option for dinner is buying some bags at the beginning of the month and replacing 75% of the ground meat I'd use in chili, bolognese, or pilaf. Gonna try tossing some ground sesame with lentils (maybe in a heavily spiced tomato sauce) to see if it doesn't need meat for flavoring (tandoori chicken breast chunks are going to remain a staple in my work lunches, however).
Nice video. Watched on a day where I had tempeh for lunch and a lentil, quinoa bowl for dinner! I'm been plant-based for a while now and really haven't found getting sufficient protein difficult at all. I just aim to include at least one of the sources discussed in this video each meal. Often I'll have two or three. I workout 5-6 days per week including running 30+ miles. I haven't found performance really any different from when I was omnivorous. If anything performance is better but I believe that's down to training improvements. Still recovery is no problem on plant protein. I'll put in a plug for nutritional yeast which is protein dense and delicious. Also, baru nuts have similar protein content as peanuts and they are a quite good snack.
have you read Dr Christopher Gardner's studies on protein? Hes a harvard nutrition researcher who thinks americans eat twice the amount of protein they should
Twice might be a bit much, but I have seen reports that about half of Americans are deficient from optimal protein consumption. And unfortunately, it probably lines up alot with the half that are bordering obesity.
Hey talon, in an earlier video you said you didn’t want to open up the artificial sweetener can of worms, but I’d be interested in that. What’s the catch with some of them? They seem too good to be true, since some of them don’t have any calories. What’s up with that?
I think there isn't really much to discuss in terms of micronutrient so a video like that would be pretty lame. Also I'm pretty sure none of them come with any actual health benefits aside from being less unhealthy than sugar.
Dear @Talon_Fitness, I realy appreciate that video, especially the amino acid profiles what you displayed. It occurred to me most from the video is that plants are deficient in methionine among the amino acids. which is true, but there is only one plant based protein source that contains more than sufficient amounts, which is Brazil nuts, therefore I think it shold have its dedicated place in a vegan diet alongside with algaes.
exactly, it shouldn't be that difficult just to learn to eat more varied, and get ur b12 from pills instead of taking it from animals that were previously supplemented with it. i I have seen from other videos that he always says shady comments about not eating meat.
I believe there are a lot of nutrients that we might have not discovered yet, that are essential for a healthy diet. Like the recently more studied carninutrients like Carnosine. There are not a lot of high-quality long-term studies on vegan diet, especially since it is so hard to control. Especially for pregnant women, I would strongly advise AGAINST a vegan diet.
Most vegans choose the diet for spiritual or ethical reasons not health reasons, so the way he talks about it here despite not sharing those it some real love. Respect ❤️❤️
Thank you for making this video! I struggle to get enough protein on my vegan diet, but mostly due to being too full. Mercimek corbasi is a godsend if you want to drink your lentils btw.
