Trying to Follow the Ray Peat Diet as a Vegan

The 30 Bananas a Day, Raw Till 4, and the Mcdougall diets are now highly popular pathways for orthorexics to convert to veganism (it is where I started at least). Although these diets are low in PUFA, many people still report having health problems, likely due to the lack of calcium, protein, B12 and being overwhelmed with serotonin

Check out what Ray Peat says about a Vegan Diet in this interview:

Although with obvious disadvantages vegan Peatish diet can be beneficial in some ways:

• Low in methionine, which can accelerate cancer growth. 
• Avoiding toxins and hormones found in mainstream meat & dairy.
• A more tolerable diet for those that cannot stand dairy.
• It makes the body more alkaline without meat, dairy or eggs.
• Free of dietary cholesterol to help prevent heart disease.
• Cruelty-Free

Protein Deficiency

As a vegan, it is quite easy to get protein from legumes, protein powders, and soy meats. On the other hand, these sources of protein are also estrogenic, have poor bio-availability and will likely cause bacterial overgrowth. Eating a restrictive diet on top of another restrictive diet will be hard to get your protein in so set your sights closer to the RDA guidelines rather than a bodybuilder’s threshold.

If you have a healthy digestive system and thyroid, rice potatoes, and mushrooms can be excellent sources of protein. 1 cup of white rice with have approximately 4 grams of protein with only 0.6 grams of fiber. A large, skinless russet potato may have around 5g of protein to around 5 grams of fiber. A cup of cooked mushrooms will have 2-3 grams of protein (depending on the variety) with only a few grams of fiber.

Well-cooked oatmeal is another consideration if your gut can tolerate it. A cup of cooked oatmeal will have 6 grams of protein with 4 grams of fiber.

If you have poor digestion from these whole foods, rice or potato protein powders may be supplemented. Also consider this recipe for the Ray Peat Potato Protein Soup.

Calcium Deficiency and Bone Health

Without dairy, calcium intake is very low on a vegan diet. Finely cooked greens are or kale broth a somewhat decent source calcium but it is still quite low. For example, a cup of cooked kale will only have 93mg of Calcium. This is why taking a calcium supplement will make life easier as a vegan.
Calcium is not the full picture when it comes to keeping your bones strong. Since vegans lack natural Vitamin D in the diet, they must get it from sunlight exposure or via supplements. If you live in a cold climate, supplementation is crucial. A lack of magnesium is also associated with poor absorption of calcium, so that should also be supplemented if necessary.

B12 Deficiency

A small amount of B12 is formed from bacterial gut, but studies have shown that it is not enough to support brain & nervous system health. Blood tests are also not reliable enough since it only shows your blood levels and not how much your body is utilizing. This is why you should always supplement as a vegan, whether oral or through injections.

If you are feeling the signs of B12 deficiency and you are still taking oral supplements, you may need to take it in injection form. In many countries, you can buy kits over the counter at pharmacies. If you have trouble buying it in the United States, you may need a prescription from a doctor or you may need to purchase it online. 1CC Insulin needles are obtainable over the counter and a sufficient for B12.

Some Symptoms of B12 Deficiency:

• Tiredness
• Numb fingers
• Brain Fog
• Vision Loss
• Pale Skin
  

No Fake Meats, No Fake Dairy

Since tasty meat and dairy out the window, a typical junk food vegan will eat a diet full of soy or almond milk. They should be avoided at all costs since they are full of toxic PUFAS and are estrogenic.

Coconut milk may be the only peaty thing milk alternative that is tolerable. According to Nutrition Self, 1 cup of coconut milk will have 50.4 grams of saturated fat with only 0.6 grams of polyunsaturated fats. Coconut milk is not a significant source of calcium or protein, but it does contain a significant amount of manganese, copper, magnesium, potassium and iron. 

If you are having craving for something meaty to chew on, there is always savory coconut jerkey. Make sure that the brand you purchase does not use any PUFA-filled oil.

Optional Supplements:

• Creatine – Energy and increased muscle growth.
  
• Taurine – Important for organ and cell function.
  
• Backstrap Molasses – Sugar with a very high mineral content.
  
• Vitamin K2 – Assisting calcium absorption and regulating blood clotting.
  

Example Day of Eating as a Vegan Peatarian

I ate a bit higher fat this day than normal. For breakfast, I had a potato & green pepper hash that was fried in coconut oil with a side of coffee. As a snack, a couple of ripe mangoes from my tree and a scoop of rice protein. For lunch and dinner, rice with lightly fried mushrooms & hot sauce. Throughout the day, I would drink small amounts of coffee (with sugar and coconut milk) and orange juice. To end the day, I munched on a small carrot.