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16 Health Benefits of Vegan Diet and Lifestyle!

September 13, 2021 By Dishan Mendis, Cat Robinson and Reviewed by Alessandra Glaser MD (primary care physician, US) Leave a Comment

The great shift towards vegan diets has been growing for some time now, recognizing it as a diet with prolonged health benefits.

According to the Academy of Nutrition and Dietetics, “appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases.”[1]

Youthful looks and long life are some of the claims from enthusiastic followers of vegan & plant-based diets. Reduced risk of heart disease (the biggest cause of death globally), cancer, diabetes, and premature death are other health benefits for more people to be attracted to a vegan diet.

Let’s have a deep understanding of 16 great health benefits the vegan diet & lifestyle could offer:

1. A Vegan Diet is Richer in Many Nutrients

Switching to veganism means the elimination of all animal products and reliance on vegetables, fruits, nuts, seeds, whole grains, and legumes. These foods are rich in fiber, antioxidants, including vitamins A, C, and E, potassium, magnesium, folate and other vitamins & minerals that help towards overall better health.

Contrary to the misconception, you get many plant-based options for protein (beans, pulses, nuts, seeds, grains), calcium (nuts, seeds, beans), vitamin D (sunlight, mushrooms, fortified plant milk), omega 3 (chia seeds, flaxseeds, walnuts), iron (green leafy vegetables), and vitamin B12 (with vegan fortified food or supplements).

If properly planned and balanced, a vegan diet can be enjoyed with many health benefits with no fuss!

2. Lower Risk of Heart Disease (Globally, the Biggest Killer)

According to the World Health Organization (WHO), heart attacks and strokes are the world’s biggest killers [2]. This is where a vegan diet can be a real blessing. Eating fresh vegetables, fruits, legumes, nuts, and seeds linked to lower risk of heart disease.

High blood pressure (hypertension) is also a contributing factor to heart disease. In observational studies, where vegans, vegetarians, and omnivores were compared, vegans seem to benefit the most from their diet because it lowers the risk of high blood pressure [3]. This, in turn, reduces their risk of heart disease.

Further, vegan diets lower the risk of heart disease by reducing LDL cholesterol (known as bad cholesterol) and total cholesterol levels as a result [3].

Not only vegan diet reduces the intake of animal saturated fats which are known to be unhealthy and contain excessive calories, it promotes the intake of HDL cholesterol (good cholesterol). Foods like olive oil, avocado, beans, and nuts can play an important role in this regard.

3. Weight Loss, Another Vegan Diet Health Benefit

Faster weight loss and weight control are other benefits of vegan diets. Many observational studies have shown, vegans generally tend to have a lower body mass index (BMI) than meat-eaters [4].

In one study done over 18 weeks in a corporate setting, the vegan group lost 9.5lb (4.3kg) compared to the non-vegan group who lost only 0.2lb (0.1kg) [5].

The reason why vegan diets are effective at weight loss is that they naturally reduce calorie intake. So a typical vegan doesn’t need to have a special focus on counting calories, which is quite convenient!

Vegan food is also high in fiber, which makes them feel fuller faster. This reduces overeating during meals and cut down on excessive calories. Soluble fiber especially will help in lowering cholesterol & glucose levels which further helps the course.

Maintaining normal weight (normal BMI) improves health in many other aspects as well!

4. Protects Against Certain Cancers

The World Health Organization declared that about one-third of all cancers are preventable through various ways, including diet. Scientists have confirmed that eating at least seven portions of vegetables and fresh fruits lower the risk of developing cancer [6].

According to another analysis, eating more legumes and fiber in plant foods reduce the risk of colorectal cancer [7] and avoiding animal products has been recognized as useful in overall cancer risk reduction [8].

5. Vegan Diet Lowers Blood Sugar Levels and Improves Kidney Function

Lower blood sugar levels, higher insulin sensitivity and up to 50-78% lower risk of developing type 2 diabetes are other privileges vegans enjoy. Studies even show that vegan diets lower blood sugar levels in diabetics better than the diets recommended by the American Diabetes Association (ADA) [9].

This was confirmed by a study on Type II diabetes sufferers. In the study, participants following a low-fat vegan diet were able to improve glycemia and plasma lipids more than the group following the ADA recommended diet.

Apparently, vegans may also have the capacity to lower their insulin intake due to increased insulin sensitivity.

Further, improved kidney function (especially for diabetics) may be another vegan health benefit. Scientific studies have shown that reducing meat (excess protein intake) and substituting with a complete protein like soy may put less stress on the kidney function [10].

6. Better Outlook Leads to Better Health

The World Health Organization defines health as a state of complete physical, mental and social well-being [11].

Doctors have confirmed for decades now that the state of mind accounts for a great number of deteriorated physical conditions.

Fear, guilt, worry, anger, resentment, and grudges may all affect physical health if they are allowed to stay for too long. Conversely, mental states like love, compassion, forgiveness, and generosity seem to have a positive impact on health.

By opting to leave animal products out of their diet & lifestyle (meat, dairy, cheese, eggs, silk, leather, honey, etc.), vegans practice kindness towards all species of sentient creatures and make a contribution towards environmental protection (animal factory farms cause pollution & depletion of natural resources), hence can enjoy a better conscience. This, in turn, contributes to overall wellness and happiness.

It seems to go well with the saying “you are what you eat” and something we should try and reflect upon.

7. Prolong Your Life

We all want to live happy and active lives for as long as we can and enjoy our golden years while watching our grandchildren grow up. Some people even aspire to travel the world in their old age. Unfortunately, various illnesses starting from their middle ages tend to hinder enjoying those aspirations.

A longevity study was conducted on approximately 73, 000 people. The study showed that mortality rate was lower for the vegetarian group (vegan and vegetarian) than for the non-vegetarian group [12].

It is not the only study to discover this either. A recent review of cohort studies found that people who ate the least amount of meat and adhered to that lifestyle enjoyed the greatest longevity.

8. Youthful Looks

Besides helping to prolong your life, you might be interested in knowing how a vegan diet helps in promoting youthful looks, and here’s how,

The high level of nutrients in vegetables, fruits, nuts, and seeds promote better skin and may make you look younger.
Antioxidants in plant-based diets, protect body cells from damage by free radicals, thus preventing early aging. It also aids the development of collagen and elastin which are required for a firm young-looking skin.
Beta-carotene defends against sun damage. The anti-inflammatory properties of plant foods reduce damage from UV light which reduces the risk of skin cancer.
Vitamin A, which helps in the development and maintenance of skin cells leads to supple skin.
Vitamin E slows down aging and diminishes the appearance of scars.
B vitamins and plant-based essential oils improve the complexion by soothing irritated, blotchy & red skin.
Dermatologists recommend the avoidance of dairy products to reduce acne. This is much easier with vegan diets.

This is not to say that a vegan diet is a fountain of youth. Of course, vegans will age with time eventually, but you may age slower if you’re following a balanced and well-planned vegan diet while taking care of other factors for a healthy life (e.g. exercise, better sleep, don’t smoke, etc.).

9. Healthy Digestion with Plant-Based Diets

When you eat more fiber-rich foods with higher water content like vegetables and fruits, you’re doing a favor to your digestion. Meat doesn’t deliver any fiber that adults need (25 grams a day for women, 38 grams per day for men) which you can get from a vegan diet.

The fiber in a plant-based diet will keep waste moving smoothly through your system, avoiding both constipation and even diarrhea (soluble fiber helps diarrhea by absorbing water and adding bulk to stools).

Since a vegan diet promotes healthy weight, it may also prevent unpleasant problems with digestion, such as acid reflux.

10. Arthritis Pain Relief

In one study, 40 arthritis patients were randomly assigned to either a group that followed a vegan diet or a group that continued to eat the omnivorous diet. Participants on the vegan diet reported higher energy levels and better body functioning than those on the omnivorous diet [13].

Another study investigated the effects of a raw food vegan diet on rheumatoid arthritis. The study concluded that there were changes in the fecal microbial flora in the group followed vegan diets, which is linked to improvement in rheumatoid arthritis, than the other group [14].

11. Better Bones

Improved bone health is a great benefit, considering that a lot of aged people suffer from osteoporosis and fractures.

A medical study in Sweden showed that women who consumed more milk had a higher risk of bone fractures [15]. Furthermore, instead of improving bone health, animal protein in dairy products can have a calcium-leaching effect.

Alternatively, consuming calcium from plant-based sources like chia seeds, almonds, etc. & vitamin D from fortified soy milk, hemp milk will cause no harm to bones.

12. Better Hydration with Vegan Diet

The body is composed of around 60% water, and water is lost through normal body functions like urination, sweating, bowel movement, and breathing.

Water helps to maintain normal body functions like digestion, circulation, saliva secretion, transportation of nutrients, and maintenance of body temperature.

While the rule of thumb is to drink around 8 glasses of water per day, you also can meet that level by eating fruits and vegetables. Whilst water content in beef & chicken is approximately 55% – 65%, many vegetables & fruits have a much higher water content of approximately 80% – 95% which will certainly help keep you hydrated.

13. Conserve Your Energy

Plant-based foods are very easy to digest and require little energy, hence after a vegan meal, you’re left with more energy. In contrast, animal products take a lot of energy to digest, which is why people will have a greater need to replenish the lost energy.

14. Sleep Better and Be More Refreshed

People who are overweight tend to suffer from poor sleep [22], and poor sleep can lead to increased weight gain. It’s a vicious cycle that may take a toll on any person who is overweight.

Weight is also a contributing factor in sleep apnea and frequent sleep disruptions increase the risk of high blood pressure, and heart disease.

Sleep disruptions also mean that a person may not get into the deep sleep state and wake up tired in the morning without feeling rejuvenated.

Besides reduced weight, many vegan foods like broccoli, bananas, sweet potatoes, peanut butter, avocados, kale, spinach, squash, almonds, and walnuts, all contain vitamin B6, tryptophan, and magnesium, which help you sleep better.

15. A Reason to be Health Conscious!

A recent article we came across from a person who was not a vegan accepts that vegetarians tend to be healthier in general because,

They are more health-conscious overall
Tend to eat more vegetables
May choose to avoid bad health habits
Engage in more health-oriented activities.

It seems like even non-vegans accept that vegetarians are generally more health-conscious. If vegetarians are health-oriented, there is every reason to believe that vegans would have the same attitude towards health in general.

This is something I can vouch for myself. Since becoming a vegetarian initially and then a vegan subsequently, I know how much I’ve learned about overall vegan health and have made many changes to lead a healthy lifestyle.

One reason for this extra attention is that planned vegan diets require you to know about nutrition and plant-based alternatives for animal products. In the process, vegans tend to learn many other aspects of health and fitness in general.

Another reason we can think, why vegans are generally perceived as healthy is due to the fact that, many vegans may want to set an example and convey the message, how going vegan has helped them in terms of health.

This is a great goal to have for all vegans, irrespective of their motive to go vegan.

All these reasons may prompt them to constantly be educated on health and practice what they learn.

16. Finally, By Avoiding Meat and Dairy You Avoid the Issues Listed Below

Reduce Antibiotic Resistance - health benefits of vegan diet, veganism health benefits. plant based diet health benefits — Antibiotic Resistance (by NIAID – NIH)

By going vegan, you avoid diseases that are carried by meat and dairy milk.

You also avoid the substances that are fed to animals. Here are some of the issues that you avoid when you stop eating animal products,

i. The routine use of antibiotics in farm animals, which are later consumed by people, may lead to antibiotic-resistance in humans. This, in turn, may make antibiotic treatments ineffective [17].

ii. Research has found that red meat contains a compound called carnitine which causes atherosclerosis, the hardening or clogging of arteries. The research findings were published in Nature Medicine. The study found that carnitine converts to trimethylamine-N-oxide (TMAO), a compound that damages the heart. Increased carnitine levels are related to increased risks of heart disease.

iii. Charring meat leads to the development of nitrosamines, a toxin that can cause cancer in the stomach.

iv. Supermarket ground beef contains lean finely textured beef (LFTB)/pink slime that is treated with ammonia gas. Ammonia treatment and the way this additive is produced have raised many concerns. Some countries have even banned the product.

v. Beef and dairy products may contain E.coli which can cause diarrhea, damage to the small intestines, abdominal cramps, dehydration, and kidney failure.

vi. Meat contains a lot of iron. A recent study has found that when meat is eaten in excess, may trigger excess iron levels in the brain which may increase the risk of developing Alzheimer’s disease.

vii. Hormones which are fed to animals and are found in red meat may have the potential to increase risks of cancer. Researchers believe the hormones or hormone-like compounds in red meat increase cancer risk by attaching to specific hormone receptors on the tumors. Hormones added to red meat can increase breast cancer risk as well.

viii. The WHO and the International Agency for Research on Cancer have classified processed meats (ham, bacon, and sausage) as cancer-causing. This has been backed up by scientific research which reported that 50g per day of processed meat increases the risk of colorectal cancer by 18%.

ix. Trichinosis or trichinellosis is a serious illness that humans get from eating under-cooked pork which contains larvae of the trichinella worm. Trichinosis may cause fatal inflammations. Other concerns about pork include:

Taenia solium tapeworm
Hepatitis E Virus (HEV)
Porcine reproductive and respiratory syndrome (blue-ear pig disease)
Nipah virus
Menangle virus

x. Approximately 97% of all chicken breasts have found to contain strains of salmonella. This could leave room for typhoid fever, paratyphoid fever, and food poisoning.

xi. Scientific studies have found that chicken may contain as much as 430 parts per billion of arsenic. According to the Environmental Protection Organization and John Hopkins School of Public Health, “Arsenic is a human carcinogen, and is also associated with increased risks of cardiovascular disease, diabetes, neuropathy, and neurocognitive deficits in children.”

xii. Fish is known to contain mercury which may cause brain damage. Fish can also contain other chemicals like DDT, PCBs, and dioxins which have been linked to cancers and problems of the nervous system. Mercury can damage the brain and nerves of a fetus or a young child. Other issues associated with mercury poisoning are profuse sweating, abnormally faster heartbeat, increased saliva production, and high blood pressure.

xiii. Cow milk doesn’t seem to be a natural food for “adult” humans. Apparently, 75% of the world’s population lose their ability to digest cow milk after infancy by losing lactase enzymes. If we were meant to drink dairy milk after infancy, we would not lose our ability to digest it, wouldn’t we? The 75% who cannot digest milk are no longer classified lactose intolerant but as normal. Those who retain the lactase enzymes are now classified as “lactase persistent.”

Personally, we wouldn’t want to consume something, that our body is not capable of digesting. Better alternatives for good calcium sources would be green leafy vegetables, beans, nuts, seeds, and oranges. These sources also have other advantages like no calcium leaching animal proteins, no cholesterol, providing phytochemicals, and antioxidants as well.

Conclusion

If anyone asks, can vegans be healthy, these 16 health benefits speak volumes! All these vegan health benefits are besides knowing your lifestyle is alleviating animal suffering and limiting environmental damage.

Thus, a vegan diet & lifestyle which include more vegetables, fruits, greens, nuts, and seeds that can improve your health is a great gift you can give to yourself!

Dr. Alessandra Glaser Bio:

Alessandra Glaser, is a primary care physician at Williamson Medical Group, Tennessee, USA. Dr. Glaser is board certified in family medicine. After majoring in biology at the University of Illinois at Urbana-Champaign and getting her medical degree from the University of Illinois College of Medicine at Chicago, she did her residency at Mayo Clinic in Rochester. She has a special interest in the benefits of plant-based eating and she enjoys learning from Dr. McDougall & Dr. Essylstein who are advocates of a plant-based diet.

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References

[1] http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/vegetarian-diets
[2] http://www.who.int/mediacentre/factsheets/fs310/en/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
[4] https://www.ncbi.nlm.nih.gov/pubmed/12833118/
[5] https://www.ncbi.nlm.nih.gov/pubmed/23695207
[6] https://www.ncbi.nlm.nih.gov/pubmed/24687909
[7] https://www.ncbi.nlm.nih.gov/pubmed/25739376
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/
[9]https://www.ncbi.nlm.nih.gov/pubmed/16873779
[10]https://www.ncbi.nlm.nih.gov/pubmed/18296369
[11]http://www.who.int/about/mission/en/
[12]https://www.ncbi.nlm.nih.gov/pubmed/23836264
[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/
[14]https://www.ncbi.nlm.nih.gov/pubmed/9117178
[15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212225/
[16]https://www.health.harvard.edu/blog/losing-weight-and-belly-fat-improves-sleep-201211145531
[17]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3234384/

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

12 Vegan Blood Tests for Your Health That Matter!

September 13, 2021 By Dishan Mendis, Cat Robinson, Reviewed by Alessandra Glaser MD (primary care physician, US) and Reviewed by Dr. Heni Joshi (MBBS, DNB) 12 Comments

If you’re planning to adopt a new diet or have been following a new diet for some time, it seems quite sensible to know where you stand in terms of health by means of a medical checkup/blood test.

You may ask, which tests? It turns out, the answer to this question lies with many variables.

Every person is different and what tests you should be interested in vary depending on things like your diet, lifestyle (how active you’re, stress levels, sleep, hydration, smoking & consumption of alcohol), age, gender, medical history, if you are planning to get pregnant, what medications you are on, etc.

All these variables can contribute to different potential deficiencies or areas of concern in a medical checkup. Because of this, your first step ideally is to form a relationship with a doctor who can get to know you, your lifestyle, medical and family history.

The vegan blood tests we’ve listed here may also be relevant to raw vegans, vegetarians, and plant-based diet followers as well.

Do note that certain results of medical tests could be misleading trying to interpret on your own as opposed to what it may actually indicate. For example, the levels of nutrients in your blood are not always indicative of the quantities obtained from your diet.

Calcium is a prime example, as normal levels of this in the blood may not actually indicate sufficient dietary intake. This is because calcium is so important to homeostasis and your body will maintain a sufficient level even when dietary intake is insufficient.

How does it replenish calcium in blood? When forced to, your body will draw calcium from your bones. This means that besides testing for adequate levels in the blood, your doctor may also need to take a look at other factors such as your dietary sources and other potential indicators.

This can also be true with other minerals such as zinc and magnesium, and these areas, therefore, require expert attention & input from a doctor.

Benefits of Having a Medical Checkup/Blood Test

1) If you have a blood test before embarking on a vegan diet, you will be able to track your health status after 6-12 months of following it. This comparison can enable you to appreciate the progress of your health, while identifying any areas of concern to give more emphasis.

2) Medical checkups allow you to be proactive and help you to identify any health issues before they start. This could help in treating illnesses at an early stage where your chances of restoring your health can be much easier & faster.

3) Seeing the positive results of vegan blood tests and knowing that your health is in great shape can give you an added reason to appreciate the health impact of vegan diets. As an example, your blood lipid profile can improve significantly as a result of moving to a whole food vegan diet which can minimize the risks of heart disease and strokes which are the biggest causes of death.

4) Though medical checkups can cost you, it may still not exceed the higher medical costs of treating major illnesses in the long run as a result of not being proactive.

5) Ultimately regular medical checkups may help you in improving health, prolong your life and boost your self-confidence!

How Often Should You Consider Having a Vegan Blood Test

If you follow a vegan diet that is rich in whole foods such as vegetables, greens, grains, nuts/seeds, fruits, and a B12 supplement or B12 fortified food, your chance of having a deficiency is minimal. You’ll most probably feel great and be functioning at optimum in your daily routine, so it really isn’t necessary to have a test more than once a year at most.

If however, you are on chronic medications or have pre-existing conditions that may interfere with your body’s ability to absorb nutrients, your doctor may advise you to have more regular health tests.

This is especially true if you have previously been diagnosed with a B12 or iron deficiency, where your doctor will want to do follow up medical exams to make sure that treatment is working.

Vegan Blood Tests

1. CBC – Complete Blood Count Test

This test is an excellent starting point as part of a general health examination and it indicates whether you have low red blood cell count (RBC), hemoglobin and hematocrit which may help identify signs of anemia [1].

It can help detect underlying causes of anemia such as iron deficiency, B12 & folate deficiency, or blood loss.

In addition, this health screening can test for general immune deficiency, allergies, infections, and finding the cause if you often feel weak, fatigued, or suspect an infection. If the results are normal, your general health status is quite good and must consider it as a great relief!

2. CMP – Comprehensive Metabolic Panel Test

This medical checkup is especially useful because it consists of 14 separate tests. This particularly means combinations of results which are problematic and can all be useful in finding the exact cause of an issue.

This one test gives the physician information on your liver, kidneys, blood sugar, blood protein levels, calcium levels, electrolyte, acid/base balance, etc. all in one go [2] [3].

Though you should not have any worries about your protein levels, if you still need to make sure, then this test will once and for all clear that for you!

It tests total protein, albumin, and globulin levels, and you’ll have enough proof to indicate whether you should have any worries over your protein levels. Total protein under 6.5 and albumin under 3.9 are indications of protein deficiency!

While it’s relatively rare for a vegan to be diabetic, this panel will also check your blood glucose. Furthermore, it’s possible for blood sugar to be too low as well which is called hypoglycemia, and this test can indicate that too.

Here’s a Full List of Indicators from a CMP Panel:

Blood Urea Nitrogen (BUN)
Alanine Aminotransferase (ALT)
Alkaline Phosphatase (ALP)
Aspartate Aminotransferase (AST)
Potassium
Sodium
Calcium
Glucose
Carbon Dioxide (Bicarbonate)
Chloride
Creatinine
Total Protein
Total Bilirubin
Albumin

3. Vitamin B12 Test

If there’s one health checkup no vegan, vegetarian, or anyone over the age of 60 should miss, it’s this one.

This is because B12 is the only vitamin for which it is difficult to find reliable ‘whole food’ vegan sources, though there are other options such as plant milk, fortified foods or supplements to obtain B12.

Although it is only needed in truly minuscule amounts, it’s incredibly important. Both B12 and folate are required for normal red blood cells production to maintain nerve health, tissue and cellular repair and synthesis of DNA.

Normal values are generally considered to be between 200 and 900 picograms per milliliter (pg/mL), and a value less than 200 is a possible indicator of deficiency [4]. This range is given only as a guide, but the normal range may differ from lab to lab and your doctor will determine what constitutes a normal range for you.

Do note that along with a B12 test, an MMA (methylmalonic acid serum test) and a homocysteine test which we discuss next would provide a more reliable evaluation of a B12 deficiency [4].

People with this deficiency are likely to have or develop symptoms such as general weakness, tiredness, loss of balance, heart palpitations, tingling in the arms & legs, numbness, pale skin, and mental issues.

If the results of this test are either low or borderline low, your doctor may also request what is called a holotranscobalamin, or ‘active’ B12 test. This shows how much of the biologically active form of the vitamin you have in your blood.

Love to know more about vitamin B12 health benefits? Check it here

4. MMA – Methylmalonic Acid, Serum Test

This test, along with the homocysteine test which we will discuss next, is often useful to diagnose the early stages of a vitamin B12 deficiency. If levels in both the MMA and homocysteine tests are elevated, it is a good indicator that less B12 is available to the cells and tissues.

It helps to differentiate where the problem may actually be. If it’s a folic acid issue rather than B12 itself, this would be indicated by a higher homocysteine level. That would indicate either folic acid being low or not being metabolized adequately. If both are normal, the likelihood of a B12 deficiency is unlikely.

5. Homocysteine Test

As described above, this test can indicate the B12 levels or a folate deficiency.

Higher levels of this test are also associated with atherosclerosis, where arteries are getting hardened due to the deposits of cholesterol, plaque, and other substances.

Narrowing of the arteries can pose a serious threat, as it is associated with an increased risk of strokes and Alzheimer’s disease, blood clots and potential heart attacks.

Raised levels of homocysteine (above ten micromoles/liter) are of concern, so the levels should be at least lower than 9 micromoles/liter and ideally less than 6 micromoles/liter.

6. 25-Hydroxy Vitamin D Test

Vitamin D deficiency is associated with skeletal issues like weak bones, malformation, or abnormal calcium metabolism.

While we can, of course, obtain this vitamin from exposure to sunshine, vegans who spend most of the time indoors or in areas of extended winters should seek other sources of vitamin D. This is due to the fact that we as vegans, avoid oily fish, red meat, liver, and egg yolks which are food sources of vitamin D.

Thus if you’re not getting enough vitamin D from sunlight, it is advisable to consider other vegan sources of vitamin D such as fortified plant milk, other vitamin D fortified products, mushrooms pre-exposed to sun, or supplements.

Because vitamin D is fat-soluble, those on extremely low-fat diets may also be slightly more at risk. Other conditions which may cause deficiency include cystic fibrosis, Crohn’s disease, IBS (irritable bowel syndrome), and celiac disease, which may interfere with the intestine’s ability to absorb fat and as a result disrupt vitamin D absorption.

7. Iron – TIBC (Total Iron Binding Capacity) Test

While there are many options for vegans to get all the iron they need from dark leafy greens, legumes, and nuts, there could be situations in which having this medical screening can be a good idea.

Heavy physical activities like long-distance running can deplete iron levels as can heavy menstruation in women. People who are prone to depression, fatigue or women of childbearing age should also find useful having their iron levels checked.

8. Ferritin Test

While the TIBC tests for iron levels in the blood, the ferritin test helps assess how good the iron stores in your body. When an iron deficiency is suspected, this test is often used in combination with the TIBC test to evaluate the severity of the deficiency.

9. Omega-3 Index Test

Omega-3 levels can be problematic in many people, not just where consumption of omega 3 itself is too low, but the consumption of omega 6 fatty acids is too high, as it interferes with the levels of omega 3.

According to observational findings, a significant number of American adults are not meeting recommendations for omega-3 fatty acid intake, so vegans and vegetarians should definitely be just as vigilant to avoid a deficiency.

There are three different types of omega 3 which are of particular importance – ALA, DHA, and EPA, (alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid respectively).

While the body can produce EPA and DHA from ALA, it cannot make its own ALA, and this must therefore come from the food we eat. How efficiently the body has converted ALA to EPA & DHA can be gauged by taking this blood test (if you’re purely relying on ALA to obtain EPA & DHA without supplements, since EPA & DHA are mostly found in fish and other seafood)

From this test, the quantity of EPA and DHA present in the membranes of the red blood cells can be measured.

According to the general medical consensus on this test, a percentage score of 8% or greater is optimal, 4 – 8% being an intermediate risk and below 4% placing people at high risk.

To learn more about omega 3 and vegan food sources click here.

10. Folic Acid Test

While folic acid deficiency in vegans and vegetarians is highly unlikely due to the abundance of this nutrient from plant sources, an excessive amount of folic acid can mask a vitamin B12 deficiency to exacerbate the situation. The causes of such high levels of folic acid could be due to pernicious anemia, digestive disorders, intestinal surgery or high dosage from supplements.

The most important outcome of this test for vegans is to make sure their folic acid levels have not elevated to a level of concealing a B12 deficiency to go unnoticed and untreated.

11. Lipid Profile Test

This is the most common test used to determine the risk of heart disease and its associated risks. It measures four components in the blood – total cholesterol, LDL, HDL, and triglycerides.

Cholesterol tends to get a bad reputation in general, but it is actually essential for life. It is used as the basic building block to produce hormones (such as testosterone & estrogen), cell membranes, and required for general health. The body produces it from raw materials found in our food, but levels which are too high because of excessive dietary intake can be hazardous.

While the majority of vegans and vegetarians fare much better on this test than those on a standard diet, vegetarians could be at risk for high cholesterol (above 200mg/dL) if they eat a lot of eggs and high-fat dairy products. The same risk can apply to vegans if they are consuming a lot of vegan processed food or oily foods.

However good our diet is, high cholesterol has a genetic component, hence this test can be recommended for everyone.

12. Urinary Iodine Test

Iodine is required for normal functioning of the thyroid and is of particular importance for pregnant and breastfeeding women. If you’re a vegan who does not use iodized salt or if you’re planning on having a baby, it’s a good idea to have this test done, since iodine content in plant-based food is lower compared to food of animal origin [5].

Conclusion

Tests Recommended for Vegans & Vegetarians

Vitamin B12 Test (highly recommended)
CBC – Complete Blood Count (for iron & B12 deficiency)
Iron – TIBC (Total Iron Binding Capacity) Test
25 Hydroxy Vitamin D Test
Omega-3 Index Test

Other Tests to Consider for Optimal Health

MMA – Methylmalonic Acid, Serum
Homocysteine Test
Lipid Panel Test
CMP – Comprehensive Chemistry/Metabolic Panel
Ferritin Test
Folic Acid Test
Urinary Iodine Test

As your doctor is the best person to interpret the results, make sure to take the time to discuss all the results of your vegan blood tests.

If you don’t have a family doctor, a great resource to find a doctor who understands your particular needs is plantbaseddoctors.org, or try an online search for doctors in your area.

Your doctor will be able to make recommendations based on any areas of concern or just congratulate you on your excellent results!

If something appears lacking, your doctor can give you expert advice about additional tests that might be required or what foods or supplements you should incorporate additionally.

But if you center your diet around whole foods and make sure to have vegan fortified foods and dietary supplements where required to supplement your nutrition, then there’s a good chance of you getting a clean bill of health!

Disclaimer:

Dr. Alessandra Glaser Bio:

Dr. Heni Joshi MBBS, M.D. (internal medicine), DNB (nephrology) Bio:

Dr. Joshi has a broad command over health topics in the medical field. As a general physician he has experience over 10 years and he is a specialist in nephrology. He is practicing at GMERS Medical College, Gujarat, India.

Related Posts

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/12710004

2 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024503/

3 https://www.nhlbi.nih.gov/health-topics/blood-tests

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142735/

5 https://pubmed.ncbi.nlm.nih.gov/12748410/

A Vegan Keto Diet, is it Healthy?

April 5, 2019 By Jason Hughes (Guest Author) Leave a Comment

A vegan diet and a keto diet are two different things. Poles apart, in fact.

The former is plant-based, while the latter is fat-based, typically from animal sources. As you know this is something that goes against the values we hold so dearly as vegans.

Having said that, since there is such a thing called a ‘vegan keto diet’, let’s try and see from a health perspective whether common ground is possible.

The questions, though, are: is it recommended for vegans? Is it healthy? Is a plant-based keto diet approved by health nutritionist and doctors?

To be honest, the general consensus is quite negative. While many swear that a vegan keto diet works, experts have opposing positions about it.

First, let’s examine what a keto diet really is.

Simply put, it increases fat intake and reduces carbohydrates so that the body reaches a state of ketosis. This is when the body burns ketones for fuel instead of glucose.

Of course, when vegans go on a keto diet, their fat intake will come from plants that are much healthier compared to fat sources from animals such as butter, cheese, and eggs. Further, they may consider combining their diets with vegan supplements such as vegan multivitamins to compliment their overall nutrition.

A vegan keto diet is likely to consist of the following:

Olive oil
Coconut oil
Avocado
Nutritional yeast
Very small portions of tempeh
Low-carb unsweetened plant-based protein powders (like hemp or pea protein)
Berries (strawberries, blueberries, raspberries, cherries)
Seeds (flaxseed, chia, pumpkin)
Nuts (macadamia, pecans, walnuts, peanuts, almonds, Brazil, pine)
Low-carb, non-starchy veggies & greens (lettuce, kale, spinach, celery, cauliflower, broccoli, cabbage, cucumber, mushrooms, asparagus, tomato, onion, peppers, and seaweed)
Dark chocolate with a high percentage of cocoa solids

Now let’s go back to the original concern: Is it healthy for vegans to switch to a low-carb, high-fat diet?

The experts weigh in with their opinions.

Lack of Protein Sources

According to registered dietitian Lisa Bunn, RD, CSCS, the lack of protein sources creates two problems.

“Not only are there not enough sources of protein to meet daily needs, but there aren’t appropriate foods to create complete proteins, which are needed for recovery and growth,” she said. She further explained that a good example of a complete protein is made up of beans and rice–both of which a person on a keto diet cannot eat.

What’s worse, a lack of protein can result in an amino acid deficiency that can have dire side effects, such as inflammation, depression, immunity, aging hair and skin, and sexual health issues. Women may stop getting their period, while the sperm quality in men may degrade.

Serious Challenges are Thrown into The Mix

While one needs to be informed and make a few adjustments to adopt a vegan diet, going on a vegan ketogenic diet can unnecessarily complicate your diet & health.

A registered dietitian with Fresh Communications, Stephanie Ferrari, MS, RDN, considers a vegan keto diet as adding a complicated layer of restriction to vegan diets.

The main problem is not finding enough fat sources for a vegan diet, but the fact that most of the plant-based protein sources “for vegans are high in carbohydrates: beans, rice, oats, etc., so getting adequate protein on a vegan keto diet would be incredibly difficult.”

Considering that a keto diet is low in carbs, most vegans will be in a pickle. If Lisa Bunn says vegans shouldn’t push the keto diet, Stephanie Ferrari doesn’t recommend it for people following a vegan diet.

Risk of Nutrient Deficiencies

Clinical nutritionist Dr. Josh Axe, DNM, DC, CNC is not completely opposed to the idea of a vegan ketogenic diet, but he doesn’t think it is ideal.

It may be good for a short period of time but, longer than this, and the meals a vegan enjoys can get pretty repetitive, resulting in deficiencies.

Remember the list above? There’s only so much you can eat based on it.

“If you are able to follow a vegan keto diet for more than a couple of weeks, you’ll likely be at risk for developing nutrient deficiencies,” he said.

Certified dietitian of Whole Health Nutrition Leslie Langevin, MS, RD, CD couldn’t agree more. A vegan would “have to eat a TON of nuts and seeds,” which will result in people eliminating healthy foods from their diet.

Although you can get omega-3 fatty acids from nuts and seeds, you may get it disproportionately. The body needs EPA and DHA omega-3s that can be converted from ALA coming from nuts & seeds provided your body has the appropriate omega 6:3 ratio.

Since eating lots of fat-rich plants to get as much fat as possible can be high in omega-6, it could disrupt this ratio and inhibit the conversion of EPA and DHA from ALA.

Based on these expert opinions, vegans who want to pursue a ketogenic diet should ideally consult a nutritionist, dietitian, or a doctor.

While there is a plant-based low-carb, high-fat ketogenic diet that is backed by 20 years of research according to Michigan-based top holistic cardiologist Dr. Joel Kahn, there’s still a need to do more research and find a balance between the vegan and keto diets.

So, what can vegans do in the meantime?

Langevin recommends sticking with eating lean proteins; clean, whole foods; and lots of complex carbs, veggies, and fruits. And if you’re trying to lose weight, eating whole foods at appropriate portions is the best way to go.

Dr. Axe recommends that you can go on a keto diet but only for a short term. While it’s a “medical diet breakthrough to overcome any plateaus,” following it should only be done for one-year maximum.

As always, we encourage you to stick to a healthy vegan diet for optimum overall health and you should be fine without the need to go on a keto diet.

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Disclaimer:

10 Health Benefits of Spirulina, Nutrition Facts & Side Effects

January 5, 2019 By Dishan Mendis Leave a Comment

Spirulina which is part of the organisms blue-green algae has been known to be in use for centuries as a food source from Kanem Empire in 9th century and consumed by millions of people globally today.

The nutrition and health benefits of spirulina are even recognized by NASA and The European Space Agency where they’re researching to see the benefits of incorporating it into astronauts’ diets.

It’s often used as a vegan source of protein & iron, and a rich source of antioxidants, minerals, and many other nutrients.

Not only spirulina is a complete protein with all the essential amino acids, but one of the densest protein sources almost 60% being protein, beating some of the best-known animal proteins such as beef, chicken, pork, fish, and eggs.

Spirulina Nutrition Facts Per 100 Grams

- Energy: 290 kcal DV*= 14.5%
- Macronutrients
  - Carbohydrate: 23.90g DV*= 8.5%
  - Protein: 57.47g DV*= 100%
  - Nine essential amino acids
- 1. 1. Histidine : 1.085g
    2. Isoleucine : 3.209g
    3. Leucine : 4.947g
    4. Lysine : 3.025g
    5. Methionine : 1.149g
    6. Phenylalanine : 2.777g
    7. Threonine : 2.970g
    8. Tryptophan : 0.929g
    9. Valine : 3.512g
- Total lipid (fat): 7.72g DV*= 13%
  - Fatty acids, total monounsaturated (omega-7 & omega-9): 0.675g
  - Fatty acids, total polyunsaturated (omega-3 & omega-6): 2.080g
Fiber: 3.6g DV*= 9.4%
Calcium: 120mg DV*= 12%
Iron: 28.50mg DV*= 140%
Magnesium: 195mg DV*= 46%
Phosphorus: 118mg DV*= 17%
Potassium: 1363mg DV*= 29%
Zinc: 2mg DV*= 18%
Copper: 6.1mg DV*= 680%
Manganese: 1.9mg DV*= 82%
Selenium: 7.2µg/mcg DV*= 13%
Vitamin B-6: 0.364mg DV*= 28%
Thiamin (vitamin B1): 2.380mg DV*= 200%
Riboflavin (vitamin B2): 3.670 0.170 mg DV*= 281%
Niacin (vitamin B3): 12.820mg DV*= 80%
Folate: 94µg DV*= 23%
Vitamin A: 570IU DV*= 63%
Vitamin E : 5mg DV*= 30%
Vitamin C: 10.1mg DV*= 17%
Vitamin 1 (phylloquinone): 25.5µg DV*= 7%
Choline: 66mg DV*= 12%

* daily value

Source: USDA.gov

Ten Health Benefits of Spirulina

1) A Complete Protein with All The Essential Amino Acids

Amino acids being the building blocks of proteins play many roles in our body such as building proteins, form as part of the cellular structure, function as biological catalysts such as enzymes, synthesis of hormones, neurotransmitters & neuropeptides, building muscles, and regulating immune function.

Though our body needs about 20 different amino acids for healthy functioning only 9 are classified as essential since they cannot be produced by the body and should be supplied by our diet.

These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Out of these nine amino acids leucine, isoleucine, and valine are branched-chain amino acids (BCAAs) which promote protein synthesis, energy production, and many other functions.

At least 50% of each serving of spirulina is protein which provides all these essential amino acids with BCAAs giving you all the benefits we discussed.

2) Boost Energy, Stamina and Muscle Function

The amino acid isoleucine which is admired by athletes and bodybuilders in spirulina is broken down to be used as energy within the muscle tissue while maintaining stable energy levels by assisting in regulating blood sugar.

Further other amino acids in spirulina such as leucine, lysine and valine are all useful in enhancing energy production, improve athletic performance, muscle metabolism and promote muscle growth.

3) Improve Brain Function & Mental Health

B vitamins such as riboflavin (vitamin B2) in spirulina has great importance in maintaining healthy brain function as its flavoproteins are co-factors for the metabolism of essential fatty acids in the brain and for regulation of thyroid hormones.

Spirulina also guards the brain against free-radical damage by enabling the increased activity of two enzymes called catalase and glutathione peroxidase which can negate free radicals and protect the brain making it more resistant to aging.

Thiamine (vitamin B1) in spirulina being a cofactor for many energetic reactions in the brain is known for maintaining a positive mental attitude, improve learning, and prevent memory loss.

4) Protect the Heart and Reduce the Risk of Strokes

Excessive cholesterol in your blood can clog your arteries which is a risk factor for heart disease and also blocks normal blood flow to the brain which can cause strokes.

A 2007 study showed that 4.5 grams of spirulina per day for 6 weeks considerably lowered triglycerides, LDL cholesterol, and total cholesterol, while increasing HDL cholesterol (good cholesterol).

In other studies consumption of blue green algae such as spirulina that has carotenoids, niacin (vitamin B3), lysine, phycocyanin (PC), omega-3 polyunsaturated fats, fibers, and plant sterols has shown to provide many heart friendly properties such as lowering plasma lipid concentrations and reducing the risk of clogged arteries.

5) Healthy Immune

Vitamin C and iron are important nutrients to keep your immune system healthy.

Spirulina is a good source of vitamin C which is involved in many aspects of the immune system helping in the production & effective functioning of white blood cells to boost immunity and skin’s defense system.

Iron is also abundant in spirulina that supports the immune system by immune cells proliferation and maturation, affecting the capacity to have a sufficient immune response.

6) Healthy Bones

Spirulina is a rich source of protein which is vital for the formation, strengthening, maintenance, and renewal of bones while numerous studies have shown the use and the benefits of protein in treating patients with hip fractures.

Calcium, as we all know, is a fundamental mineral for healthy bones which is available with spirulina that increases bone mass density, maintains strong bones and could reduce the risk of osteoporosis in postmenopausal women.

Further magnesium in spirulina assists in transporting calcium to your bones and maintain bone mineral density.

7) For Regulating Blood Sugar and Reduced Risk of Diabetes

Spirulina’s essential amino acid leucine aids in regulating blood sugar levels and according to another study the amino acid histidine in spirulina is related with reduced fasting blood glucose levels.

Fiber in spirulina can also be beneficial as it can help in slowing down the rise of blood sugar after a meal.

8) For Healthy Skin, Hair, and Nails

While you may find many luxury creams available in the market to protect and supplement skin being the largest organ of the body, it is best maintained & supported through diet which is why a protein dense food like spirulina can be handy.

Your skin, hair, and nails, are created with protein which supplies the structural foundation for the growth and maintaining the integrity of skin, hair, and nails.

Besides protein, vitamin E in spirulina can further maintain your skin which is a powerful antioxidant that can bring down the effects of free radicals and slow your aging process.

9) Healthy Digestion

Dietary fiber is well known to make your digestive tract healthy and avoid its usual issues. This is where fiber in spirulina can be so beneficial as it can add bulk to stools that can minimize constipation and decrease transit time.

Copper is also known to assist in warding off digestive issues. A single serving (3g) of spirulina gives you 20% (0.18mg) of daily copper requirement. The antibacterial properties in copper can help the good bacteria in your bowels to fight and resist bad bacteria, which is a valuable process for maintaining the appropriate floral balance in your digestive tract.

10) Rich in Antioxidants to Fight Free Radicals

Spirulina is an excellent source of antioxidants, which can guard against the damage done to cells caused by free radicals.

A major pigment protein called phycocyanin in spirulina has significant antioxidant effects that can fight free radicals and curb inflammation.

Another major antioxidant in spirulina is vitamin E which can protect your cells from free radical damage that may play a role in slowing down aging and reducing the risks of heart disease, cancer, and many other diseases.

Manganese is also abundant in spirulina which is part of the antioxidant enzyme superoxide dismutase (SOD), found in all living cells.

Spirulina Side Effects

Spirulina is generally considered safe for most people since it has been used as a food source for centuries and only a few side effects are known with some cases such as headaches, allergic reactions, nausea, muscle pain, sweating, difficulty of concentrating and insomnia.

However consuming contaminated spirulina can cause liver damage, upset stomach, vomit, rapid heartbeat, and even death.

Therefore make sure to purchase spirulina products that are free from contamination, ideally grown in laboratories, and tested by a third-party with legitimate quality certificates.

Further, if you have a thyroid condition, an autoimmune disorder (such as multiple sclerosis, lupus, rheumatoid arthritis, pemphigus vulgaris, etc.), gout, kidney stones, phenylketonuria (PKU), pregnant or nursing, consuming spirulina may not be safe.

As with any supplement, it’s advisable to consult your health care practitioner before you decide to use spirulina considering any medical conditions and medications/supplements you’re currently taking.

Available Forms of Spirulina

Spirulina is mostly available in powder form, but you can also get it as capsules, tablets, and juices. The powder can be useful if you’re having it with your smoothies.

References:

https://www.ncbi.nlm.nih.gov/pubmed/19301095

https://www.ncbi.nlm.nih.gov/books/NBK22379/

https://www.ncbi.nlm.nih.gov/books/NBK9898/

https://www.ncbi.nlm.nih.gov/books/NBK9921/

https://www.ncbi.nlm.nih.gov/pubmed/10971835

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

https://www.ncbi.nlm.nih.gov/pubmed/18039384

https://www.ncbi.nlm.nih.gov/pubmed/10971835

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4664382/

https://www.ncbi.nlm.nih.gov/pubmed/27084687

Animal Protein vs Plant Protein – A Pure Protein Comparison & Overall Impact

December 21, 2018 By Dishan Mendis Leave a Comment

In the past, if people were talking about protein they meant meat, unlike today where the general perception of plant proteins has drastically evolved.

When we compare animal protein vs plant protein, we should first analyze the protein composition coming from these two major food sources isolating it from other nutrients.

Therefore in our attempt to evaluate protein and its value to our health, we did our best to present you data & information based on scientific studies showing the similarities & differences of proteins from animals & plants.

Other than evaluating the make-up of protein from each of these sources, we have discussed the impact of your protein choice on overall health, animals, costs and the environment.

Let’s Dig Deep Into Protein

At a most basic level, protein is made from 20 standard amino acids where microorganisms and plants have the ability to biosynthesize all 20 amino acids.

When it comes to us, we don’t store amino acids, and our bodies have to produce them from scratch, or by modifying others. The ones that we cannot synthesize on our own are referred to as essential amino acids and there are nine essential amino acids.

These nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine which should be obtained from our diet.

Below we have mentioned the factors that need to be considered in determining the quality of protein in food sources:

The amino acid profile of a food source and the relative amounts of each amino acid.
Number of essential amino acids
The amount of branched-chain amino acids (BCAAs) which increase protein bioavailability. The BCAAs are leucine, isoleucine, and valine which are part of the nine essential amino acids.
Biological value (BV) of each protein source shows the proportion of protein obtained from food that forms as part of the proteins in our bodies. In simple terms how efficient & effective are the absorption of protein and how well your body can use the protein you consume.
Allergies and digestive problems associated with proteins and how well your body can handle the sources of proteins

Animal Protein

Proteins from animal sources such as meat, fish, poultry, eggs, and milk are considered as ‘complete proteins’ which are readily and rapidly available to be utilized by our body.

Do note that most animal proteins are higher in sulphur containing amino acids such as cysteine and methionine that get metabolized to acid-generating metabolites which tend to acidify blood. In the process of neutralizing this acid affect, calcium buffers of the bones are used which get dissolved into the bloodstream that get filtered through our kidneys. Since many animal proteins have more sulfur-containing amino acids those sources can leach more calcium from bones.

Protein Profile Analysis of High Protein Sources from Animals

1) Beef

Protein per 100g = 32.4g DV 65%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 15mg
Tryptophan 372mg 133%
Threonine 1467mg 140%
Isoleucine* 1419mg 101%
Leucine* 2682mg 98%
Lysine 2916mg 139%
Methionine 945mg 130%
Cystine 345mg 120%
Phenylalanine 1263mg 144%
Tyrosine 1149mg 131%
Valine* 1499mg 82%
Arginine 2179mg
Histidine 1069mg 153%
Alanine 1873mg
Aspartic acid 2984mg
Glutamic acid 5278mg
Glycine 1443mg
Proline 1334mg
Serine 1273mg
Hydroxyproline 164mg

*BCAAs

Biological value (BV) = 80

2) Chicken

Protein per 100g = 32.1g DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 10mg
Tryptophan 404mg 144%
Threonine 1438mg 137%
Isoleucine* 1573mg 112%
Leucine* 2652mg 97%
Lysine 3083mg 147%
Methionine 834mg 115%
Cystine 336mg 117%
Phenylalanine 1294mg 148%
Tyrosine 1155mg 132%
Valine* 1660mg 91%
Arginine 2168mg
Histidine 1195mg 171%
Alanine 1872mg
Aspartic acid 3015mg
Glutamic acid 4749mg
Glycine 1419mg
Proline 1019mg
Serine 1222mg

*BCAAs

Biological value (BV) = 79

3) Pork

Protein per 100g = 31g DV 62%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 4mg
Tryptophan 369mg 132%
Threonine 1363mg 130%
Isoleucine* 1468mg 105%
Leucine* 2552mg 93%
Lysine 2757mg 131%
Methionine 850mg 117%
Cystine 350mg 122%
Phenylalanine 1288mg 147%
Tyrosine 1228mg 140%
Valine* 1568mg 86%
Arginine 1998mg
Histidine 1261mg 180%
Alanine 1776mg
Aspartic acid 2900mg
Glutamic acid 4736mg
Glycine 1401mg
Proline 1253mg
Serine 1295mg
Hydroxyproline 108mg

*BCAAs

4) Tuna

Protein per 100g = 29.9g DV 60%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 335mg 120%
Threonine 1311mg 125%
Isoleucine* 1378mg 98%
Leucine* 2431mg 89%
Lysine 2747mg 131%
Methionine 885mg 122%
Cystine 321mg 112%
Phenylalanine 1168mg 133%
Tyrosine 1010mg 115%
Valine* 1541mg 85%
Arginine 1790mg
Histidine 880mg 126%
Alanine 1809mg
Aspartic acid 3062mg
Glutamic acid 4464mg
Glycine 1436mg
Proline 1057mg
Serine 1220mg

*BCAAs

Biological value (BV) = 76

5) Eggs

Protein per 100g = 12.6g DV 25%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 1mg
Tryptophan 153mg 55%
Threonine 604mg 58%
Isoleucine* 686mg 49%
Leucine* 1075mg 39%
Lysine 904mg 43%
Methionine 392mg 54%
Cystine 292mg 102%
Phenylalanine 668mg 76%
Tyrosine 513mg 59%
Valine* 767mg 42%
Arginine 755mg
Histidine 298mg 43%
Alanine 700mg
Aspartic acid 1264mg
Glutamic acid 1644mg
Glycine 423mg
Proline 501mg
Serine 936mg

*BCAAs

Biological value (BV) = 100

6) Cheese

Protein per 100g = 32.1g DV 64%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 422mg 147%
Threonine 1170mg 114%
Isoleucine* 2041mg 141%
Leucine* 3149mg 118%
Lysine 2735mg 126%
Methionine 861mg 117%
Cystine 165mg 58%
Phenylalanine 1731mg 199%
Tyrosine 1586mg 177%
Valine* 2195mg 120%
Arginine 1242mg
Histidine 1154mg 160%
Alanine 928mg
Aspartic acid 2112mg
Glutamic acid 8042mg
Glycine 566mg
Proline 3704mg
Serine 1922mg

*BCAAs

7) Milk

Protein per 100g = 3.4g DV 7%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Betaine 1mg
Tryptophan 43mg 15%
Threonine 143mg 14%
Isoleucine* 174mg 12%
Leucine* 319mg 12%
Lysine 282mg 13%
Methionine 88mg 12%
Cystine 20mg 7%
Phenylalanine 174mg 20%
Tyrosine 170mg 19%
Valine* 220mg 12%
Arginine 96mg
Histidine 101mg 14%
Alanine 114mg
Aspartic acid 288mg
Glutamic acid 756mg
Glycine 67mg
Proline 332mg
Serine 203mg

*BCAAs

Biological value (BV) = 91

8) Whey (sweet whey)

Protein per 100g = 12.9g DV 26%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 205mg 73%
Threonine 817mg 78%
Isoleucine* 719mg 51%
Leucine* 1186mg 43%
Lysine 1030mg 49%
Methionine 241mg 33%
Cystine 253mg 88%
Phenylalanine 407mg 47%
Tyrosine 363mg 41%
Valine* 697mg 38%
Arginine 375mg
Histidine 237mg 34%
Alanine 598mg
Aspartic acid 1269mg
Glutamic acid 2248mg
Glycine 280mg
Proline 786mg
Serine 622mg

*BCAAs

Biological value (BV) = 104

Plant Proteins

Plant proteins such as soy, chia, spirulina, quinoa, buckwheat and hemp are all sources of ‘complete proteins’.

There are many other complementary plant proteins as well and when used in combination they compensate well for the limiting amino acids to get a similar impact equivalent to animal proteins.

Therefore other than having complete plant proteins, it’s better to mix various plant protein sources to make sure that you’re getting all the essential amino acids adequately.

Protein Profile Analysis of High Protein Sources from Plants

1) Spirulina (Complete Protein)

Protein per 100g = 57.5g DV 115%

Amino Acids per 100g & DV % (9 essential amino acids are in bold)

Tryptophan 929mg 332%
Threonine 2970mg 283%
Isoleucine* 3209mg 229%
Leucine* 4947mg 181%
Lysine 3025mg 144%
Methionine 1149mg 158%
Cystine 662mg 231%
Phenylalanine 2777mg 317%
Tyrosine 2584mg 295%
Valine* 3512mg 193%
Arginine 4147mg
Histidine 1085mg 155%
Alanine 4515mg
Aspartic acid 5793mg
Glutamic acid 8386mg
Glycine 3099mg
Proline 2382mg
Serine 2998mg

*BCAAs

Biological value (BV) = 68

2) Soy (Complete Protein)

Protein per 100g = 43.3g DV 87%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 575mg 205%
Threonine 1719mg 164%
Isoleucine* 1920mg 137%
Leucine* 3223mg 118%
Lysine 2634mg 125%
Methionine 534mg 73%
Cystine 638mg 222%
Phenylalanine 2066mg 236%
Tyrosine 1497mg 171%
Valine* 1976mg 109%
Arginine 3071mg
Histidine 1068mg 153%
Alanine 1865mg
Aspartic acid 4977mg
Glutamic acid 7667mg
Glycine 1830mg
Proline 2315mg
Serine 2294mg

*BCAAs

Biological value (BV) = 74

3) Hemp (Complete Protein)

Protein per 100g = 31.6g DV 63%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 369mg 132%
Threonine 1269mg 121%
Isoleucine* 1286mg 92%
Leucine* 2163mg 79%
Lysine 1276mg 61%
Methionine 933mg 128%
Cystine 672mg 234%
Phenylalanine 1447mg 165%
Tyrosine 1263mg 144%
Valine* 1777mg 98%
Arginine 4550mg
Histidine 969mg 138%
Alanine 1528mg
Aspartic acid 3662mg
Glutamic acid 6269mg
Glycine 1611mg
Proline 1597mg
Serine 1713mg

*BCAAs

Biological value (BV) = 87

4) Chia Seeds (Complete Protein)

Protein per 100g = 16.5g DV 33%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 436mg 156%
Threonine 709mg 68%
Isoleucine* 801mg 57%
Leucine* 1371mg 50%
Lysine 970mg 46%
Methionine 588mg 81%
Cystine 407mg 142%
Phenylalanine 1016mg 116%
Tyrosine 563mg 64%
Valine* 950mg 52%
Arginine 2143mg
Histidine 531mg 76%
Alanine 1044mg
Aspartic acid 1689mg
Glutamic acid 3500mg
Glycine 943mg
Proline 776mg
Serine 1049mg

*BCAAs

5) Quinoa (Complete Protein)

Protein per 100g = 4.4g DV 9%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 52mg 19%
Threonine 131mg 12%
Isoleucine* 157mg 11%
Leucine* 261mg 10%
Lysine 239mg 11%
Methionine 96mg 13%
Cystine 63mg 22%
Phenylalanine 185mg 21%
Tyrosine 83mg 9%
Valine* 185mg 10%
Arginine 340mg
Histidine 127mg 18%
Alanine 183mg
Aspartic acid 353mg
Glutamic acid 580mg
Glycine 216mg
Proline 240mg
Serine 176mg

*BCAAs

6) Buckwheat (Complete Protein)

Protein per 100g = 13.25 g DV 26%

Amino Acids per 100g & DV % (essential amino acids are in bold)

Tryptophan 80 mg 29%
Threonine 220 mg 21%
Isoleucine* 210 mg 15%
Leucine* 360 mg 13%
Lysine 290 mg 14%
Methionine 70 mg 10%
Cysteine 100 mg 35%
Phenylalanine 220 mg 25%
Tyrosine 100 mg 11%
Valine* 290 mg 16%
Arginine 420 mg
Histidine 130 mg 18%
Alanine 320 mg
Aspartic Acid 490 mg
Glutamic Acid 880 mg
Glycine 440 mg
Proline 220 mg
Serine 290 mg

*BCAAs

Biological value (BV) = 93

Evaluation of Protein Profile Data

Animal Protein

	Beef	Chicken	Pork	Tuna	Eggs	Cheese	Milk	Whey	Avg.
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4		24.78
Biological value	80	79		76	100		91		85.2
Protein per 100g	32.4	32.1	31	29.9	12.6	32.1	3.4	12.9	23.30
Biological value	80	79		76	100		91	104	88.33

Plant Protein

	Soy	Chia	Quinoa	Hemp	Buckwheat	Spirulina	Avg.
Protein per 100g	43.3	16.5	4.4	31.6	13.25		21.81
Biological value	74			87	93		84.67
Protein per 100g	43.3	16.5	4.4	31.6	13.25	57.5	27.76
Biological value	74			87	93	68	80.5

We first compared, mostly consumed protein sources omitting whey and spirulina to gauge the average values.

As you can see in the avg. values column from the 1st table above, average protein per 100 grams is slightly higher with animal proteins when compared to plant proteins whereas the difference of biological value is quite negligible.

On the other hand, when you add whey and spirulina into the equation shown in the 2nd table above, average protein per 100 grams became higher for plant proteins than animal proteins and biological value remained high for animal proteins though not significant enough.

All in all, it seems the differences between the average values of the two major protein sources are quite marginal which don’t give enough weightage to pick one over the other and have a clear winner.

Thus let’s look at a few more quantitative & qualitative factors of the two protein sources which should help us differentiate them further.

Overall Impact of Protein Food Sources

The adverse health effects linked with long-term, high protein- diets based on animal products may include heart disease, bone loss, weight gain & obesity, increased cancer risk, and disorders of the liver.

Animal proteins also appear to stimulate the insulin-like growth factor IGF-1 production irrespective of the protein coming from meat, eggs or dairy which can increase the risk of developing some cancers

Further individuals with an intake of higher vegetable proteins compared to a low animal protein consumption were associated with significantly lower levels of blood pressure.

While exclusive nutrients such vitamin B-12 are available with animal proteins which you would not find with plant proteins (though inexpensive vegan B12 supplements are available), plant-specific benefits such as phytonutrients, antioxidants and fiber are absent in animal proteins.

Though fish is generally considered to be a healthy source of protein that too may have been exposed to unhealthy levels of mercury.

Different sources of protein can also have different impacts on the environment which we should not overlook. Animal agriculture is one of the top contributors of greenhouse gas (GHG) emissions which is driving climate change at an alarming rate never seen before.

In terms of protein costs, plant proteins are relatively cheaper compared to animal-based proteins.

Animal proteins are also coming from industries that abuse, exploit and slaughter animals. We don’t consider any protein is worthy of such harm & sacrifice.

Conclusion

We hope you understood the merits of protein when sourced from animals & plants purely from a nutritional point of view.

But we have to remember that we don’t consume protein in isolation when we consume food, but as part of a food matrix.

We also got to know with facts that there are many plant protein options which are ‘complete proteins’ with a good amount of BCAAs to increase protein bioavailability such as spirulina, soy, chia, quinoa, hemp and buckwheat while other plant proteins such as chickpeas, beans, nuts, and seeds are also complete or complementary proteins with many other health benefits.

Animals such as elephants, rhinos, gorillas, and horses are all creatures with great size, muscle and strength who have evolved into getting proteins from its original source. In fact, there are many vegan bodybuilders and vegan athletes with great physique & performance who have totally relied on plant proteins. Many vegans like us completely depend on plant proteins and never heard anyone having a protein deficiency while embracing many other health benefits.

Thus we consider plant proteins to be a clear winner ticking all the boxes in terms of protein composition & quality, overall health, costs, ethics, and the environment.

References:

https://www.ncbi.nlm.nih.gov/pubmed/10466163

https://www.ncbi.nlm.nih.gov/pubmed/9614169/

https://www.ncbi.nlm.nih.gov/pubmed/9405716/