Even vegans who get enough total protein may fall short for some essential amino acids, findings suggest

In a recent study conducted by Bi Xue Patricia Soh and colleagues at Massey University, New Zealand, it was found that most individuals with long-term vegan diets were consuming an adequate amount of total daily protein. However, a significant proportion of these individuals did not meet the required levels of the essential amino acids lysine and leucine.

Proteins are composed of amino acids, with nine amino acids known as “indispensable amino acids” that the body cannot produce on its own and must be obtained through diet. Vegan diets, which rely solely on plant-based foods, are of particular concern when it comes to ensuring sufficient intake of these essential amino acids.

Previous research on protein in vegan diets has often overlooked the specific amino acid content and digestibility of different foods. To address this gap, Soh and her team analyzed detailed food diaries from 193 long-term vegans in New Zealand. By using data from the United States Department of Agriculture and the New Zealand FoodFiles database, they were able to assess the participants’ intake of various amino acids from their diet.

The analysis revealed that about three-quarters of the participants met their daily total protein requirements. When adjusted for body weight, the intake of all indispensable amino acids also met the necessary levels. However, when considering digestibility, only around half of the participants met the daily requirements for lysine and leucine, making them the most limiting amino acids in the study. Legumes and pulses were identified as the primary sources of protein and lysine intake among the participants.

These findings highlight the importance of not only meeting total daily protein requirements but also ensuring an adequate intake of essential amino acids. The researchers emphasize the need for further research to explore strategies for boosting lysine and leucine intake in a nutritionally balanced manner for vegans.

The study underscores the challenges faced by individuals following vegan diets in obtaining sufficient quantities of certain amino acids. By including foods such as legumes, nuts, and seeds in their diet, vegans can not only enhance their overall protein intake but also increase lysine and leucine levels to meet their body’s requirements.

It is crucial for individuals following vegan diets to pay attention to the quality and variety of plant-based foods they consume to ensure they are getting all the essential nutrients their body needs. By making informed dietary choices and incorporating a diverse range of plant foods, vegans can maintain optimal protein balance, muscle health, and overall well-being.

For more information on this study, readers can refer to the publication in PLOS One titled “Evaluation of protein intake and protein quality in New Zealand vegans” by Soh BXP et al.

This study sheds light on the importance of understanding amino acid intake in vegan diets and the need for a balanced and varied plant-based diet to ensure optimal nutrition and health. As vegan diets continue to gain popularity, it is essential for individuals to be mindful of their nutrient intake and make informed choices to support their overall well-being.