Balancing macros on a plant-based diet

Going vegan or plant-based is awesome for your health and the well-being of the planet generally! However, it can be quite tough to navigate this journey. The first and most important step is paying attention to your daily needs of macronutrients – carbs, proteins, and healthy fats. This process is known as “balancing macros”.

What is the concept of balancing macros? Simply put, it’s the act of ensuring that your meals contain adequate amounts of carbohydrates, proteins, and essential fats.

Sticking to a plant-based diet could lead to unwanted weight loss and leave you hungrier than usual if you’re not sure how to balance your macronutrients. Yet, this can be avoided with a little planning and education on where to get your macros.

We will enlighten you in this article on the ideal ways to adequately balance your macros on a plant-based diet.

Understanding Macros on a Vegan Diet

Think of it as the ultimate trio – carbohydrates, protein, and healthy fats. They are the essential nutrients every vegan needs to stay strong and healthy. Luckily, they all exist in the vegan realm. Let’s analyze each:

Carbs, The Energy Source

Carbohydrates are surplus in plant-based foods. They are the main energy source and serve as a great complement to exercise. You’ll find them in whole grains like quinoa, oatmeal, brown rice, legumes like lentils and chickpeas, and vegetables.

An essential component in plant-based carbs is fiber, which cannot be found in animal products. Fiber comes with lots of benefits. It does wonders for your digestion and prevents constipation. In addition, it also lowers bad cholesterol, stabilizes blood sugar, and helps you maintain a healthy weight.

Protein, The Bodybuilder

Protein is essential for muscle building and overall strength. Plant-based proteins include soy foods, like tofu, soybeans, and edamame. Beans and almonds are also great sources.

Consuming plant-based protein also means you can avoid all the health risks that come with animal-based protein foods. These include increased risks of cardiovascular diseases, inflammation, and unhealthy weight gain.

Healthy Fats, Heart Protectors

Not all fats are the bad guys, in fact, healthy fats play a major role in organ protection and overall well-being. They also help to fuel low-intensity exercises. Opt for healthy unsaturated fat sources such as avocados, nuts, olive oil, chia seeds, etc.

These are rich in essential fatty acids, which keep your brain sharp, and your heart healthy. On the other hand, animal-based fats can lead to various health issues.

Balancing Macros for Better Health

Balancing macros isn’t a one-size-fits-all-all. The number of calories you consume per day will vary based on your age, size, and nutrition goals. To estimate, however, someone eating between 1,600 to 1,800 calories per day should consume around:

• 180-290 grams of carbohydrates
• 60-90 grams of fat
• 80-130 grams of protein.

Another way to balance your macros is by using a calculator. This tool can assist in ensuring that you are getting the right ratio of carbs, protein, and fats in your diet.

Summary

Balancing macros in your vegan diet is not a complex task. Rather, you’d come to see that it’s an achievable and worthwhile endeavor. Simply recognize the necessary components and then incorporate them into your meals. Embrace plant-based protein for stronger muscles, carbs for energy, and fats for organ protection, and overall well-being.

With planning and research, you can play around with delicious recipes while incorporating the macronutrients. Start balancing those macros today and you are on your way to enjoying a wholesome, satisfying vegan life.

Author Bio

 Victoria Riddler is a fitness and yoga enthusiast, and is an avid writer who also blogs about mental health & personal development.