An analysis recently published in PLOS ONE sheds new light on this mystery. Vegans can consume enough protein in various ways, but may not be getting all necessary amino acids. Bi Xue Patricia Soh, MSc, a PhD fellow at the Riddet Institute in New Zealand, led the study. It shows that if you’re eating a vegan diet, in particular you’re often lacking in the amino acids like lysine and leucine.
A study published on April 16 made a shocking and sobering discovery. It determined that about one in four participants did not achieve their protein needs after accounting for protein digestibility. We found that only 43.5% of our participants were meeting their digestible leucine needs. Additionally, only 56% achieved sufficient digestible lysine levels. This shortfall is troubling in that it may portend adverse health effects with continued shortfalls of these important amino acids.
Importance of Essential Amino Acids
Essential amino acids are the building blocks of life, and are critical to maintaining overall health and wellness. When there isn’t enough intake, people, particularly pregnant and breastfeeding women, face harmful health consequences. Kristin Kirkpatrick, MS, RD, a co-author of the study, emphasized the importance of these nutrients:
“Essential amino acids play an important role in general health. Therefore, ongoing deficiency has the potential to create adverse health effects.” – Kristin Kirkpatrick, MS, RD
One recommended diet in the study was plant-based, but it acknowledged that many plant proteins are much less digestible than those from animals. Furthermore, in addition to quantity, these proteins frequently have diminished levels of one or more of the essential amino acids. This gap creates a logistical burden for vegans. It creates an obstacle for them to get enough lysine and leucine, which are two amino acids necessary for many bodily processes.
Strategies for Adequate Amino Acid Intake
To counter these possible shortcomings, the scientists suggest eating a range of nonmeat proteins over the course of the day. Soh suggests that people focus on the most nutritious sources to fulfill their complete amino acid requirements. Make beans and soy products the star of your meals and snacks!
“The easiest and most feasible way is to ensure diverse plant proteins are consumed in the three meals of the day and supplement this with one or two protein-dense snacks — nuts, seeds, [and] protein shakes with isolates that have higher amino acid digestibility,” – Bi Xue Patricia Soh, MSc
As for the protein, Kirkpatrick stressed the need to address intake. He underscored the fact that a predominately plant-based diet, high in fiber and nutrients, is just as important.
“Even when hitting adequate protein amounts, we want a well-balanced diet rich in fiber and other nutrients,” – Alyssa Kwan, MS, RD
The Role of Nutrition Knowledge in Vegan Diets
Additionally, this research provides guidance on the key role of nutritional education for vegans. Soh also warned that consumers could inadvertently choose ultra-processed vegan foods that are lacking key nutrients. Beyond that, he said they don’t know when to start supplementing.
“Some of the vegan patients I have worked with in the past have started on their own and made choices that did not always speak to good nutrition,” – Bi Xue Patricia Soh, MSc
Kwan added that it isn’t always necessary to aim at individual amino acids. Rather than focusing on meat substitutes, he proposed focusing more on high-fiber, protein-rich plant foods to help boost otherwise low essential amino acid intake.
“I do not think we need to target adequate lysine or leucine or even any other specific amino acids. I would say focusing on high fiber and protein plant-based foods should help achieve any discrepancies in essential amino acids,” – Alyssa Kwan, MS, RD
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