A new study by researchers from Massey University in New Zealand has revealed that, although most long-term vegans consume enough protein, many perhaps do not get enough of two essential amino acids: lysine and leucine.
These results, published in Plos aLift important questions about how to maintain a good nutritional balance on a diet entirely based on plants.
Proteins are made of construction blocks called amino acids. Our bodies can make several, but there are nine “essential” amino acids that we need to get food that we eat. Foods based on animals, such as meat, eggs and dairy products, tend to contain all these amino acids in the right quantities.
However, plant -based foods vary more widely in the types and quantities of amino acids they offer, which makes things more difficult – although it is not impossible – for people following a vegan diet to get everything they need.
The study examined the detailed food newspapers of 193 adults in New Zealand who followed vegan diets for a long time. Each participant followed everything they ate over four days, and the researchers used national food databases to analyze the amount of protein and the amino acids they consumed.
They also took into account the fact that all proteins and amino acids in food are not completely absorbed by the body. This is known as digestibility.
The good news: around 75% of participants encountered the recommended daily quantity of total protein. When consumption has been adjusted for body weight, they have also generally consumed enough nine essential amino acids.
But when the researchers took into account how the body can really absorb and use amino acids from plant sources, they found that around half of the participants encountered the recommended contribution for lysine and leucine.
These two amino acids are particularly important: lysine plays a role in tissue growth and immune function, while leucine is vital for muscle repair and the maintenance of the lean body mass.
Legumes (such as beans and lenses) and impulses have turned out to be the most important sources of the global protein and lysine for vegetable study. Nuts and seeds have also helped, but many other plant foods commonly consumed in vegan diets, such as cereals and vegetables, are relatively low in lysine and leucine.
This study highlights an important point: simply eating “enough protein” does not guarantee that you get the good guys protein. Researchers suggest that people under a vegan diet should pay attention to the variety and combination of plant foods they eat to make sure they get a full range of essential amino acids.
The main author, Bi Xue Patricia Soh, noted that lysine and leucine were most likely to be under-consummate in this group.
This could have health consequences over time, especially for older people, physically active or who manage health problems that increase protein needs. Prolonged shortages of these amino acids can affect muscle health, energy balance and general well-being.
Above all, this does not mean that a vegan diet cannot be finished nutritionally – it simply means that additional planning is often necessary. Including a mixture of legumes, lenses, soy products, nuts and seeds can help improve the amino acid profile of plant meals.
In conclusion, this study shows that if most long -term vegans meet the basic needs of protein, many can still fail in key amino acids, in particular lysine and leucine.
Future research is necessary to explore practical means to stimulate these nutrients in vegan diets, perhaps through new food products, meal planning guides or targeted supplements. For the moment, thoughtful food choices are essential for those who choose a lifestyle entirely based on plants.
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