Vegan Diet advices

CeliaM74

Hi i am vegan since more than 2 years now but since i use Cronometer i see i am always to many Carbs like more than 400%...
I am making my own food every day with very good quality vegetables, ...
Do you have any advices or recommendation to reduce carbs in my diet? or is it normal ?
Celia

Susan_RD_101

@CeliaM74

There is no upper limit for carbs... In general, a healthy amount is between 45-65% of your total calorie intake. I'm guessing if you are seeing 400% carb intake, it's because you have set a custom target, rather than choosing "fixed values" in your profile.

When it comes to carbs, I always suggest focusing on quality vs. quantity. Aim to include unprocessed, whole grains like:

• Oats
• Bulgar
• Barley
• Wheat and rye berries
• Quinoa
• Sweet potato
• Brown rice
• Fruit
• Vegetables
• Legumes (pulses)
• Nuts and seeds

If you are still looking to decrease your carbs, make more of your protein choices soy (tofu, tempeh) or seitan based.

Kind regards,

CeliaM74

@Susan_RD_101, thank you so much for your answer.

i need to check my settings of limits carbs because i don't remember to had put on some of them. 

Best regards 

Fatty_McGee1

Great advice Celia, 8 yrs vegan and never lost weight, I think I have been a carbivore this whole time ! Trying Cronometer for the first time and hope to lose at least 20kgs !

CeliaM74

i lost weight so i am trying to gain with cronometer. 😂 let me know about your goal 👍

Fatty_McGee1

will do !

andi

Some vegan/WFPB people swear by the 80-10-10 diet, which is 80% carbs. I think those people are athletes though, who can take in enough calories that the 10-10 gives enough fat and protein to be healthy.

andi

In any case, get your carbs from whole foods like fruits and vegetables, not processed foods like bread.

Susan_RD_101

@andi As a fellow plant eater, I agree that the 80-10-10 isn't sustainable for most (there's often issues with protein adequacy based on timing, iron/zinc status, and lysine). I prefer a much more moderate approach of at least 50% CHO: 15-20% protein, and the remainder fat (from whole food sources).

Kind regards,

andi

I'm getting more than sufficient levels of all of those from 65 carb-16 protein-19 fat.