New research is bad news for vegans

Keep the tofun.

New research suggests that vegetarians may be more likely to suffer from nutritional deficiencies than their counterparts who eat meat.

Worse still, scientists found that even vegetarians who hit their daily intentions of protein with plant -based sources often fall into two essential amino acids, endangering their health.

In the US, about 1% to 5% of the population follows a vegan diet, which eliminates all animal products, including meat, milk and eggs.

Over the years, researchers have found that after a plant -based diet can reduce the risk of heart disease, type 2 diabetes and some cancers, as well as help manage weight.

In fact, one study found that eating a vegan diet can improve your health in just four weeks.

But meat nutrients have long argued that animal products offer essential nutrients-especially proteins, vitamins and minerals-that are difficult to get in sufficient quantities from a plant-based diet.

A new six -month study outside Australia can simply support that claim.

Researchers traced the 240 -year -old diets, aged 30 to 75, ranging from strict vegetarians and vegetarians who eat dairy, to good lovers of old fashion.

As expected, the plant -based group consumed much more vegetables, fruits, legumes and nuts compared to their counterparts who eat meat, while they were also more likely to avoid sugar drinks and dumpy feeding.

Vegans and lacto-vegetarians also had a higher consumption of fibers, folates, magnesium, vitamin E, iron and omega-6 fatty acids compared to meat eaters.

However, the same groups were also deficient in some essential nutrients.

Compared to meat foods, vegana and lacto-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 useful nutrients and full groups than regular meat foods can lead to nutritional inadequacy if not properly planned, ”the study authors concluded.

Do you think you are getting enough protein on a plant -based diet? Don’t be too comfortable yet.

Researchers in New Zealand analyzed the diets of nearly 200 kivis long -term vegan and found that about three -quarters met with recommended daily proteins from plant -based foods, lentils, legumes and meat alternatives.

But here is the turn: after the digestion was factorized, only about half of the participants were receiving enough from two essential amino acids – protein building blocks – called Lisin and Leucine.

Leucin is essential for making 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 essential for hormone production, energy and calcium and immune function.

The problem for vegetarians, researchers explained, is that only a small portion of the already low levels of these amino acids in herbal foods is plunging from the body, while the rest are simply passed.

“Achieving high quality protein in a vegan diet requires more than just consuming enough proteins,” the study authors write. “It also depends on the proper balance and variety of herbal foods to supply all amino acids to the quantities our body needs.”

Prolonged deficiencies in Lizine and Leucine can disrupt protein balance, inhibit muscle maintenance and affect other vital functions, researchers warned. These risks can be even greater for vulnerable groups, such as elderly vegetarians.

Researchers are calling for further investigations how vegetarians can increase their leucine and lysine intake in a balanced nutritional way. In the study, their legumes and seeds were found to be the main contributors to general protein and lysine intake.

However, some experts warn that the findings from the New Zealand study should deal with a grain of salt.

Professor Tom Sanders, a King’s London Food Expert, highlighted some restrictions, such as the lack of a comprehensive comparison group.

He also noted that the study did not calculate the role of intestinal bacteria in lysine production and relied on self-reported data, which he said could be less reliable.