Does eating vegan leave you hungry, and how to make a meal last

Does eating vegan leave you hungry?

It does, if you do it badly. Plenty of people new to eating vegan find themselves hungry at three or four in the afternoon even though lunch was substantial. That is not a failing of vegan food. It is a meal short on the protein and the fat that hold hunger off.

Why a vegan meal can run out early

Vegetables and refined starch digest quickly. White rice, rice noodles or bread eaten with nothing but vegetables are absorbed fast; blood sugar rises and falls just as fast, and hunger follows sooner than you expected.

Not enough plant protein

Tofu, beans and pulses, and tofu skin are the main protein sources in a vegan diet. Leave that group out and the meal is vegetables and starch, which will hold you an hour or two at most.

Not enough good fat

Oil, sesame and peanuts slow digestion and make a meal last. Eating vegan in a very austere way, with very little fat, leaves you hungry sooner than an ordinary meal would.

How to make a vegan meal last

Put protein in every meal

Every meal should have at least one protein dish: fried tofu, braised tofu, vegan cold cut. Đậu Hũ Cay at 56,000d has crisp fried tofu in it, and holds considerably longer than a loaf with only salad and cucumber.

Do not strip out all the fat

A little oil, toasted sesame or a rich sauce gives a meal weight. Thập Cẩm at 59,000d has both protein and a little fat, lasts well, and suits breakfast or lunch.

Eat all your meals, breakfast included

Skipping breakfast and making up for it at lunch leaves you ravenous by midday, eating quickly and reaching for starch to fill the gap. Even something small in the morning — a Bơ Đường at 28,000d — puts something in your stomach before the day starts.

Eating vegan at work

Office lunches are eaten in a hurry, and it is easy to end up with the low-protein option without noticing. Choose the plate with tofu or vegan cold cut in it, and take a drink with it so that you are not hungry by mid-afternoon.

A Nut Milk Coffee at 45,000d or a Nut Milk Bubble Tea at 45,000d alongside lunch adds enough to carry you through, rather than waiting it out until the evening.

Eating vegan while travelling

Away from home, mealtimes shift and hunger arrives at awkward moments. Carry a made-up vegan banh mi, which keeps for a few hours at room temperature without spoiling. Thượng Hạng Premium at 75,000d, the big one, is designed for exactly this — one loaf and you are set for the rest of the day, with no stop needed on the way.

Vegan days in the month

Anyone new to this does not need to eat austerely. Keep all three meals, keep the protein and the good fat you would normally have, and simply swap the meat and fish for tofu, mushrooms and vegetables. Keeping the same principle on the first and the fifteenth of the lunar month is what stops those days leaving you hungry and flat.

Ordering vegan banh mi for delivery

Banh Mi XANH has five shops in Ho Chi Minh City: 38 Lê Thị Riêng, 15B Nguyễn Thị Minh Khai, 2B Trần Hưng Đạo and 148B Đề Thám in District 1, and 210 Bùi Văn Ba in District 7. They are open 24 hours and deliver, free on orders from 500,000d within 5km. Call 0923.183.183 to order, or to ask which loaf suits the meal you are planning.

Quick questions

Does eating vegan mean missing out on nutrients?

Eaten with variety, with enough protein from tofu and pulses and enough vegetables, an everyday vegan diet is not short of anything. The usual problem is too little protein and fat, which is what leaves a meal unable to hold you.

Does a full-time vegan diet need supplements?

Ask a doctor or a dietitian if you are eating vegan full-time over a long period, since needs differ from person to person. This article covers everyday ways to stay full; it is general information, not medical advice.

Which loaf holds the longest?

Thượng Hạng Premium at 75,000d is the big one and lasts longest. Đậu Hũ Cay at 56,000d and Thập Cẩm at 59,000d also hold well, thanks to the tofu and the vegan cold cut in them.

Is a vegan day different from eating vegan full-time?

On the question of staying full, no — both need protein and fat in the meal. A vegan day is only a few meals, so it is easier to apply without changing your habits much.

Is a vegan lunch enough to get through a full working day?

Yes, provided lunch has a protein dish such as tofu or vegan cold cut rather than vegetables and plain rice. A nut milk coffee or bubble tea alongside helps carry you to the evening.