alt Hacker NewsSure, but a seed oil is not a plant. The oil is extracted from a plant. You can eat all the plants you want, but unless you directly consume the processed extract, you won't be getting much fat. Avocados are a source of healthy fats. However, this still leaves you deficient in EPA. Conversion from ALA is trash, so the only option to my knowledge is seaweed/algae and you would massively over-consume other nutrients trying to hit the DRI for EPA. Your only option is supplementing with algae pills I think. From a quick glance, this is 2-3x as expensive as fish/fish oil.
Tofu, seitan, and tempeh all have protein, but they differ from animal protein in that they are "cut" with lots of carbs and fat. I am on a protein-sparing modified fast (PSMF) for bodybuilding goals right now, and there are no viable non-animal whole sources of protein (so, excluding pea protein isolate etc.) I can have. Even seitan is only ~81% protein by calories, which is too low. I am targeting 90% calories from protein right now.
They are definitely good options, along with lentils (which have a similar problem of having more carbs than protein), for vegetarianism+. But they are not a perfect substitute as you cannot get nearly pure protein from them. They also tend to lack the BCAAs that make up a large portion of muscle.
So, you can fulfill most dietary goals purely vegan, but it is harder and more expensive due to limited options.
> 2-3x as expensive
That seems a small difference in contrast with the industries scales and the price comparaison will probably be the opposite in case of expended demand. Also most plant diet are already cheaper and that little supplement wouldn't make a difference.
> PSMF for bodybuilding
You may have not found a plant alternative for your needs but it seems you are on a quite unusual diet. "do not provide significant protein or fats" apply essentially to the group of people that are bodybuilding AND on a similar nutrient diet AND eating "whole sources" only. For anyone else, it's fine:
- sedentary: most plant protein will do fine, they are packed with fibers that helps transit the carbs/fat and regulate insulin
- sedentary with cardio/active life (commuting by foot/bike, running, swimming...): same as sedentary, as you noted you got all the carbs needed with the meal.
- bodybuilding not on a "whole sources" diet (milk, whey, chicken without skin...): Plant shakers are similar to their animal alternative, and protein isolate can be prepared of cooked the way one want.
You seems quite informed so it may not be that hard for someone as much informed as you, but I concede plant diets are not the norm and most people just don't know how because they learned to eat differently instead. As an athlete you probably know that it seems hard to change habits.
Regarding the price we don't share the same experience: proteins are cheaper, restaurants meals are cheaper and societal cost (subsidies) is cheaper. Some specific supplements may be more expensive but that's marginal.