New Research Finds Vegan Diet Can Lack Key Nutrients, but They’re Easy to Get In These Protein Sources

Plant-based diets have been associated with numerous health benefits, but new research out of New Zealand reveals that long-term vegans may be lacking in essential amino acids such as lysine and leucine. While about three-quarters of participants were meeting their daily protein needs, only half were getting enough lysine and leucine once digestibility was considered. The study highlights the importance of a well-balanced and varied vegan diet to ensure adequate intake of all essential amino acids.

Legumes, nuts, and seeds were identified as key sources of lysine and leucine in the vegan diet. Lentils, chickpeas, soy products, nuts, and seeds are especially high in these amino acids. Additionally, grain-legume combinations and plant-based protein powders can help bridge any nutrient gaps for vegans, ensuring a well-rounded and nutritious diet. Overall, the study emphasizes the importance of thoughtful food choices and variety in a vegan diet to ensure optimal intake of essential amino acids for overall health and wellbeing.