- Recent studies suggest that while vegans can meet their protein needs, they might still lack certain essential amino acids.
- The research underscores that protein quality is just as important as quantity in fulfilling dietary requirements.
- In contrast to animal proteins, many plant proteins are less easily digested and may not offer sufficient amounts of vital amino acids.
New research indicates that even vegans who consume enough protein might still be deficient in certain essential amino acids.
Historically, research focused on the total protein intake of vegans. However, a study published on April 16 in
This study highlights the need to assess not just the total amount of protein in a vegan diet, but also the quality and amino acid profile of that protein.
Amino acids serve as the fundamental building blocks of proteins. While the body can synthesize some amino acids, there are nine essential amino acids that must be obtained through diet.
Although plant proteins were once labeled as “incomplete” due to their lower levels of certain essential amino acids, we now recognize that they can provide all nine essential amino acids, albeit sometimes in less optimal amounts compared to animal sources.
This reality means that individuals following a vegan diet need to be strategic about their food choices, incorporating a diverse range of foods, such as legumes and nuts, to ensure they receive adequate essential amino acids.
“There’s a significant difference between consuming 30 grams of lower-quality plant protein, like wheat, and the same amount from a higher-quality source like soy,” explained Bi Xue Patricia Soh, MSc, the lead author of the study and a PhD fellow at The Sustainable Nutrition Initiative Team at the Riddet Institute, Massey University, New Zealand.
“Our findings indicate that even when total protein intake meets recommended levels, the quality of those foods may not suffice in providing enough lysine and leucine essential for bodily functions,” Soh shared with Healthline.
Being intentional with food choices is vital for sustaining a healthy diet. One nutritionist recounted her experiences with vegan clients who may not have fully grasped the importance of proper nutrition. She pointed out issues like choosing overly processed vegan options, neglecting nutrient-dense foods, and being unaware of when supplements might be necessary. It’s essential to pay attention to our diets and ensure that our meals are both nourishing and well-balanced.
