Vegan Intake Values For Sugar, Sodium And Protein

While veganism has its advantages, the eating system requires extra planning to avoid relying on processed foods, as well as to prevent nutritional deficiencies. Recommended protein intakes for vegans differ slightly than those for nonvegans, because animal proteins differ from plant proteins. In terms of sugar and sodium, the challenges in controlling them may differ depending on your diet, but the recommended intake levels remain constant.

Recommended Daily Protein Intake

For an adult who averages 2,000 calories each day and eats a variety of plant and animal proteins, the U.S. Food and Drug Administration recommends an intake of 50 grams of protein each day. The Vegetarian Resource Group notes that for people eating only plant proteins, multiplying body weight by 0.45 grams provides a useful benchmark. A 150- pound adult, for example, can aim for 68 grams of protein each day, while a 55-pound child needs about 23 grams of protein. This recommended intake is somewhat higher than for nonvegans because animal proteins have a different amino acid composition and are more readily absorbed than are plant-based proteins.

Protein Concerns

People who are vegans differ from vegetarians in that they avoid all animal products in their meal planning. That means that not only do vegans eliminate beef, pork, seafood and poultry from their meals, as do vegetarians, they also rid their diets of dairy products, honey and eggs. Because of this strict adherence to solely plant-based food sources, people who do not plan carefully may neglect important nutrients, such as protein. Dairy, eggs and meat represent a significant source of protein for nonvegans.

Getting Adequate Protein

MayoClinic.com recommends that vegans work about five protein servings into their daily meal plans. In some cases, these foods also count as another food group serving. Whole grains like oatmeal, wheat pasta, brown rice and whole grain bread serve as both protein and complex carbohydrate sources. Dry beans are protein-rich, while they also represent a serving from the vegetable food group. Other good sources of protein for vegans include peanut butter and other nut butters, nuts, seeds, tofu and other soy meat alternatives, soy milk, soy cheese and high-protein vegetables such as peas and spinach.

Recommended Sugar and Sodium Intake

Because sugar and sodium are all too easy to get in our diets, vegans and nonvegans alike need to worry about intake limits rather than getting enough of these elements. Vegans who do not have access to enough plant-based, nutritious food sources may consume processed foods high in salt or sugar to avoid boredom while staying on the vegan track. The average person should not exceed 2,4000 milligrams of sodium per day, notes the FDA. If you have high blood pressure or are over 51, that recommended intake limit drops to about 1,500 daily milligrams of sodium, notes MayoClinic.com. Mayo Clinic's medical website additionally notes that sugars exist in everything from fresh fruit to candy, so no absolute sugar limit exists. In terms of added sugars, however, all adults should limit their added sugar intake to no more than 100 to 150 calories of their total daily caloric intake, or between 6 to 9 teaspoons of extra sweetener or sugary additive.

Controlling Sugar and Sodium

Label reading is a crucial component of controlling sugar and salt intake. While canned vegetable broth, pasta sauce, soy sauce, nondairy margarine and ketchup may add flavor to vegan dishes, they are common culprits for added sugar and salt, according to Helpguide, a nutritional nonprofit organization. Processed snacks and instant side dishes may also contain excessive amounts of salt and sugar. Be especially vigilant when buying foods such as instant mashed potatoes, canned vegetable soup, canned vegetables, canned beans, processed nuts, frozen dinners, peanut butter, potato chips and pretzels. Look for low-sugar and low-sodium versions of these foods, and make more food from scratch to control salt and sugar. In addition, remember that even though molasses and cane sugar come from plants, they still add sugar to your daily intake limit. Similarly, sea salt or table salt is harvested either from the ocean or from mineral mines, but the effect on your blood pressure from "pure" salt can be just as serious for vegans as salted meat is for nonvegans.