Holding the tofu.
New research suggests that vegans are more likely to suffer from nutritional deficiencies than their meat-eating counterparts.
Worse, scientists have found that even vegans who have achieved daily protein goals with plant-based sources are often deficient in two essential amino acids, often putting their health at risk.
In the US, an estimated 1% to 5% of the population follows a vegan diet, eliminating all animal products such as meat, dairy products and eggs.
Over the years, researchers have discovered that following a plant-based diet can reduce the risks Heart disease, Type 2 diabetes And some cancers, and help Weight control.
In fact, one study found that eating a vegan diet can improve your health in just four weeks.
However, carnivorous people have long argued that animal products provide essential nutrients, especially proteins, vitamins and minerals, which are difficult to obtain adequate quantities from a plant-based diet.
new Six-month study in Australia They may just support that claim.
Researchers tracked the diets of 240 adults, ages 30-75, from strict vegan and dairy-eating vegetarians to good old meat lovers.
As expected, the plant-based group consumed much more vegetables, fruits, legumes and nuts compared to its meat-eating counterparts, but was also more likely to avoid sweet drinks and junk foods.
Vegans and Lacto-vegetarians had higher intakes of fiber, folic acid, magnesium, vitamin E, iron and omega-6 fatty acids compared to carnivorous people.
However, the same group also lacked some essential nutrients.
Compared to meat eaters, vegans and lacto vegetarians consumed foods rich in “significantly less” protein. Also, levels of vitamin B12, iodine, niacin, riboflavin and omega-3 fatty acids were low.
“[Plant-based diets]although beneficial nutrients and overall diets are higher than regular carnivorous people, if not properly planned, it can lead to nutritional deficiencies,” the study author concluded.
Do you think your plant-based diet is getting enough protein? Don’t get too comfortable yet.
New Zealand researcher I analyzed my diet Of the nearly 200 long-term vegan kiwi, we found that about three-quarters of the recommended daily protein intake from plant-based foods such as tofu, lentils, legumes and meat alternatives are met.
But here’s the twist. When digestion was factored, only about half of the participants had sufficient two essential amino acids (protein components). lysine and Leucine.
Leucine is the key to creating proteins and growth hormones, and plays an important role in muscle growth and repair, wound healing, and blood glucose regulation. Lysine, on the other hand, is essential for hormone production, energy, calcium and immune function.
The problem for vegans is that only a small percentage of already low levels of these amino acids in plant foods is absorbed by the body, while the rest is simply dead.
“To achieve high protein on a vegan diet, it’s not just about consuming enough protein,” the research author wrote. “It also relies on the right balance and diversity of plant foods to supply all the amino acids in the amount our bodies need.”
Long-term defects in lysine and leucine can disrupt protein balance, prevent muscle maintenance, and affect other important functions, researchers warned. These risks could be even greater for vulnerable groups, such as older vegans.
Researchers are calling for further research into how vegans can increase their leucine and lysine intake in a nutritionally balanced way. This study found that legumes and their seeds were the top contributors of overall protein and overall lysine intake.
However, some experts warn that findings from a New Zealand study should be taken with a single grain of salt.
Professor Tom SandersNutrition Specialist at King’s College London, I pointed out some limitationslack of omnivorous groups for comparison, etc.
He also said that the study did not explain the role of intestinal bacteria in lysine production and relied on self-reported data, which is unreliable.
