Holds the tofu.
New research suggests that vegans may be more likely to suffer nutritional deficiencies than their Eight counterparts.
Worse, scientists discovered that even vegans who reach their daily protein goals with short -left plant sources in two essential amino acids, putting their health at risk.
In the United States, it is estimated that 1% to 5% of the population follows a Vegan dietwhich eliminates all animal products, such as meat, dairy and eggs.
Over the years, researchers have discovered that following a plants -based diet can reduce the risk of Heart disease” Type 2 diabetes and Some cancersas well as helps with Weight control.
In fact, A study I discovered that eating a vegan diet can improve your health Only four weeks.
But meat dining rooms have long argued that animal products provide essential nutrients, particularly protein, vitamins and minerals, which are difficult to obtain in sufficient amounts of a plant -based diet.
A new Six -month study outside Australia I could support that statement.
The researchers tracked the diets of 240 adults, from 30 to 75 years, ranging from strict and vegetarian vegans who eat dairy to good lovers to the old flesh.
As expected, the plant -based group consumed many more vegetables, fruits, legumes and nuts compared to their counterparts that eat meat, while it is more likely to avoid Sugary drinks and junk food.
Vegans and lacting also had great fiber, fuses, magnesium, vitamin E, iron and omega-6 acids compared to meats.
However, the same groups were also deficient in several essential nutrients.
Compared to meat canteens, vegans and lactary-vegetarian consumed “significantly less” foods rich in protein. They also had lower levels of vitamin B12, iodine, niacin, riboflavin and omega-3 fatty acids.
“[Plant-based diets]Although higher in beneficial nutrients and comprehensive food groups than regular meat interactors, they can lead to nutritional deficiencies if they are not planned by learning, “the study authors concluded.
Do you think you are obtaining enough protein in a plants based on a diet? Don’t get too comfortable yet.
Researchers in New Zealand He analyzed the diets of almost 200 vegan kiwis in the long term and discovered that approximately three quarters of them with the daily intake of recommended food proteins based on plants such as tofu, lentils, legumes and Meat alternatives.
But here is the turn: once the digestion was taken into account, only half of the participants received enough or two essential amino acids, the components of the protein, called lysine and Leucine.
Leucina is the key to manufacturing protein and growth hormones, and plays a vital role in Muscle growth and repair, Wound healing and Blood sugar regulation. Lysine, on the other hand, is crucial for Hormonal productionEnergy and calcium and immune function.
The problem for vegans, the researchers explained, is that only a small fraction of the already low levels of these amino acids in plant foods is being absorbed by the body, while the rest simply faints.
“Achieving high protein quality in a vegan diet requires more than consuming enough protein,” the study authors wrote. “It also branches about the balance and the variety of plant foods to supply all amino acids in the amounts that our body needs.”
Prolonged deficiencies in lysine and leucina can interrupt Protein balanceThey hinder muscle maintenance and affect other vital functions, the researchers warned. These risks could be even greater for vulnerable groups, such as elderly vegans.
Researchers are asking for greater research on how vegans can increase their consumption of leucine and lysine in a nutritionally balanced way. In the study, it was found that legumes and their seeds are the main taxpayers to the general intake of proteins and lysine.
However, some experts warn that the findings of the New Zealand study should be tasks with a grain of salt.
Professor Tom SandersAn expert in nutrition at King’s College London, He pointed out some limitationsAs the lack of an omnivorous group for comparison.
Hello, he also pointed out that the study did not take into account the role of intestinal bacteria in lysine production and was based on self -informed data, which said it can be less reliable.
