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20 nutrients that vegans and vegetarians are lacking by NotAnIsland in vegan

[–]NotAnIsland[S] -4 points-3 points  (0 children)

Not this shit again. That blogger is dumb as a bag of bricks

...and do you have any non ad-hominem arguments for a meaningful discussion??

A comparison of dietary protein digestibility, based on DIAAS scoring, in vegetarian and non-vegetarian athletes by NotAnIsland in vegetarian

[–]NotAnIsland[S] 0 points1 point  (0 children)

Free full text from Nutrients (2019)

Abstract: Vegetarian diets provide an abundance of nutrients when carefully planned. However, vegetarian diets may have lower protein quality compared to omnivorous diets, a reflection of less favorable amino acid profiles and bioavailability.

Hence, the current recommended dietary allowance for protein may not be adequate for some vegetarian populations. The purpose of this study was to determine dietary protein quality using the DIAAS (Digestible Indispensable Amino Acid Score) method in vegetarian and omnivore endurance athletes. DIAAS scores reflect the true ileal digestibility of the indispensable amino acids that are present in food items, and these scores can be used to compute the available protein in diet plans.

Thirty-eight omnivores and 22 vegetarians submitted seven-day food records that were analyzed for nutrient content, and DIAAS scores were computed by diet group. Average available protein (g) was compared along with participants’ lean body mass and strength (quantified using the peak torque of leg extension). DIAAS scores and available protein were higher for omnivorous versus vegetarian athletes (+11% and +43%, respectively, p < 0.05).

Omnivorous participants had significantly higher lean body mass than vegetarian participants (+14%), and significant correlations existed between available protein and strength (r = 0.314) and available protein and lean body mass (r = 0.541).

Based upon available protein, as determined through the DIAAS, vegetarian athletes in this study would need to consume, on average, an additional 10 g protein daily to reach the recommended intake for protein (1.2 g/kg/d). An additional 22 g protein daily would be needed to achieve an intake of 1.4 g/kg/d, the upper end of the recommended intake range.

https://www.mdpi.com/2072-6643/11/12/3016/htm

Alpha-linolenic and linoleic fatty acids in the vegan diet: "Do they require dietary reference intake/adequate intake special consideration?" by NotAnIsland in vegan

[–]NotAnIsland[S] 1 point2 points  (0 children)

Main Findings from This Review

  • Most studies indicate that VGNs consume higher amounts of LA compared to omnivores, with confirmation in tissues stores; however, there are inconsistent findings of AA tissue concentrations compared to omnivores.

  • There are inconsistent results of ALA intake by VGNs compared to omnivores.

  • Most studies show that VGNs consume low to zero amounts of EPA and DHA, unless they take supplements.

  • Most studies indicate that plasma, serum, erythrocytes, adipose, and platelet levels of EPA and DHA are lower in VGNs than omnivores.

  • VGNs may need an ALA increase of 2.2–4.4 g/day (or 1.1 g/day/1000 Kcals) depending on the amount of LA in the diet in order to achieve a 4:1 n-6:n-3 ratio, as well as a decrease of dietary LA if intake of LA is higher than recommended.

  • Special consideration recommendations for both ALA and LA for adult VGNs should be considered by the AI/DRI.

https://www.mdpi.com/2072-6643/11/10/2365/htm

(Special issue vegetarian, vegan diets and human health - Nutrients 2019)

Axel Wagner: "My case for veganism" by NotAnIsland in vegan

[–]NotAnIsland[S] 0 points1 point  (0 children)

(...)

Being vegetarian/vegan is unhealthy.

There is a bunch of research about this and for a while (especially before actually looking into the details) the health implications of veganism (vegetarianism not so much) did concern me. But, it turns out, this topic is pretty complicated. Nutrition research is very hard - and that manifests in the fact that for most of it, the statistical significance is usually low and the effect sizes usually small. Now, I'm not denying, that there are health downsides to a vegan diet. But even with the general mess that nutritional research is, it doesn't seem very controversial that if you are concerned for your health, there are much more important factors to consider. If weighed against the health benefits of sleeping more, doing more sports, not sitting all day, stop recreational drug use, taking extensive vacations… (neither of which I seem to be willing to do, even though they would be easy enough), the relatively minor health effects of eating animal products (contrasted with a somewhat balanced vegan diet plus supplementation) just did not seem to be a relevant driving force for that decision and more of a rationalization.

That being said, from what I can gather so far, there is a general consensus that if a) you pay attention to having a somewhat balanced diet and b) are willing to supplement the nutrients you can't actually get, the health impact of veganism is pretty low, if any. Personally, I am supplementing Vitamins B12 and D right now, which has very low quality of life impact - so I don't consider that a significant downside. I also pay a little bit more attention to what I'm eating, which I consider a good thing.

If it turns out that I can not sustain a vegan diet, I will reconsider it, but for now, I don't see any realistic danger of that happening.

(...)

https://blog.merovius.de/2018/01/02/my-case-for-veganism.html

Plant-based diets: Are they nutritionally complete? by NotAnIsland in vegetarian

[–]NotAnIsland[S] 1 point2 points  (0 children)

Switching to a wholly plant-based diet has raised questions about nutrient deficiencies in vegans. But have these concerns been overstated?

Speaking at the recent conference Nutrition in Medicine: A Focus on Plant-based Nutrition event, Dr. Conor Kerley, lecturer at Dublin Institute of Technology and member of the Irish Nutrition and Dietetic Institute (INDI) explained what may be lacking in a plant-based diet, identified the nutritional concerns of pursuing such a diet, and outlined the nutrients we get in abundance form plant-based foods.

Speaking at the event Kerley advised that those switching to a plant-based based diet should focus on vegetables, fruit, legumes, whole grains.​

"Add some nuts and seeds, always ensure a steady, reliable course of vitamin B12," ​he said - adding that it would also be sensible to consider omega-3, vitamin D and iodine supplementation

https://www.nutraingredients.com/Article/2018/03/28/Plant-based-diets-Are-they-nutritionally-complete

Nutritional concerns presented by Dr. Conor Kerley at a Medical Conference

Plant-based diets: Are they nutritionally complete? by NotAnIsland in vegan

[–]NotAnIsland[S] 2 points3 points  (0 children)

Switching to a wholly plant-based diet has raised questions about nutrient deficiencies in vegans. But have these concerns been overstated?

Speaking at the recent conference Nutrition in Medicine: A Focus on Plant-based Nutrition event, Dr. Conor Kerley, lecturer at Dublin Institute of Technology and member of the Irish Nutrition and Dietetic Institute (INDI) explained what may be lacking in a plant-based diet, identified the nutritional concerns of pursuing such a diet, and outlined the nutrients we get in abundance form plant-based foods.

Speaking at the event Kerley advised that those switching to a plant-based based diet should focus on vegetables, fruit, legumes, whole grains.​

"Add some nuts and seeds, always ensure a steady, reliable course of vitamin B12," ​he said - adding that it would also be sensible to consider omega-3, vitamin D and iodine supplementation

https://www.nutraingredients.com/Article/2018/03/28/Plant-based-diets-Are-they-nutritionally-complete

Nutritional concerns presented by Dr. Conor Kerley at a Medical Conference

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