Vegan/Primal Compromise

Food for Thought :

by Joyce Chicoine, Nutrition and Education Committee them more difficult to absorb.” (Primal an adequate amount of the nine essential

Vegan/Primal Compromise

A protein is a compound of amino acids. There are nine essential amino acids that we must get from food; our bodies do not make them on their own. They help our bodies repair cells and make new ones.

Healthy vegans (that follow the recommendations in the book Forks Over Knives) get protein from a variety of plant sources, including whole grains and legumes. Healthy primal/paleo omnivores (who seek to eat like our primal ancestors did thousands of years ago), on the other hand, avoid grains and legumes and get most of their protein from humanely raised animals.

Despite these major differences, healthy vegans and primal omnivores have a lot in common. Both avoid processed foods with man-made ingredients and instead eat whole, organic fruits, vegetables, nuts, and seeds. Both vegans and primal omnivores have found that they are able to maintain a healthy weight and good health while sticking to their chosen diet.

Is it possible to follow both diets and still be healthy? One way to get the best of both worlds is to alternate meat days with meatless days. Another way is to eat plantbased sources of protein that are also primal-friendly. Happily, such sources of proteins do exist. buy them in raw form, soak them for at

Primal/paleo consumers base food choices primarily on what was available to our ancestors over 10,000 years ago.

Plant-based, primal-friendly proteins fall into four categories: pseudo-grains, seeds, nuts, and certain vegetables. While vegans would not have a problem with any of these plant-based options, pseudo-grains (i.e., quinoa, amaranth, buckwheat, and wild rice) are a bit controversial in the prireadily available to early hunter-gatherers.

Pseudo-grains also have a higher carbohydrate and anti-nutrient content (including lectins and phytates) than animal-based proteins. Lectins are proteins that can impair the gastrointestinal lining and result in leaky-gut syndrome. Phytates are “indigestible antioxidant compounds…that bind to minerals such as iron, calcium, and magnesium in the digestive tract and make Blueprint, p. 284) Still, pseudo-grains might not be so bad, if they are prepared properly. Soaking, sprouting, and fermenting are three ways to reduce phytates. Cooking, especially with a pressure cooker, helps to reduce lectins. In addition, there are different types of lectins, which affect people in different ways, so special cooking methods may not be necessary for everyone.

There are advantages to pseudo-grains, as opposed to regular grains such as wheat or barley. For one thing, pseudo-grains are free of gluten, a type of lectin that has been linked to autoimmune diseases in some people (Primal Blueprint, p. 282) and is also known to trigger celiac disease. At the same time, this group of plants contains a complete protein, meaning they contain amino acids. There is no need to combine them with other plant-based proteins.

A complete protein contains all nine essential amino acids and requires no combining for optimal nutrition.

Nuts, such as almonds, pistachios, and cashews, are other good protein sources. Unfortunately, they also contain lectins. Therefore, the best way to eat nuts is to mal/paleo community as they were not

least 20 minutes (some people recommend soaking them overnight!), and then dry them in a food dehydrator or oven (set to a low temperature). Ground nuts can be used in the form of nut butters, nut flours (as a substitute for grain-based flours in baking), and nondairy alternatives to milk.

Our next category of primal-friendly plantbased proteins are seeds, such as hemp, chia, and pumpkin seeds. An excellent protein source, hemp seeds have been used in milk and nut-butter substitutes, as well as protein powder supplements. Hemp also naturally contains a high amount of iron. Chia seeds are another good source of protein and iron, as well as omega-3 fatty acids (“good” fats), antioxidants, calcium, and fiber. When chia seeds are soaked in liquid, they expand and take on a gelatinous texture, making them useful for raw pudding or as a replacement for eggs in recipes. Chia seeds are also great in smoothies. Pumpkin seeds are also a source of important minerals, “good” fats, and protein. Among a variety of ways to enjoy pumpkin seeds, a popular way this time of year is to take them right out of the pumpkin, rinse off the pulp, and then roast them with a little oil and salt.

Our last category of plant-based proteins are certain vegetables. The type of vegetables that have the highest amount of protein are legumes, such as chickpeas, lentils, kidney beans, and soy. Unfortunately, legumes are normally excluded from a paleo/primal diet due to their high carbohydrate and lectin content. Still, according to Mark Sisson (author of The Primal Blueprint), fresh peas and green beans are acceptable once in a while if they are cooked properly. Fermented soy products may also be okay on occasion. He still recommends staying away from dried beans, however.

Other vegetables containing a fair amount of protein are potatoes, Brussels sprouts,

asparagus, broccoli, avocado, and cauli-

flower. From a primal/paleo perspective, potatoes may be questionable due to high carbohydrate content. They also rate high on the glycemic index, making them a poor choice for people who have diabetes or are trying to keep their blood glucose from rising too high.

While it may be challenging to adhere strictly to both plant-based and primal/paleo diets on a long-term basis, it is doable short-term. Vegans and primal people can certainly enjoy healthy meals together.

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