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Plant-based Diet Myths and Answers!

Fitness/ Wellness, Plant-based Diets, Entomophagy, and Evidence

red and green leaves on white wooden surface — Thought about a plant-based diet, but uncertain if such is right for you? (Image credit: Ruyan Ayten)

Too many carbs! Not enough protein! Nutritional deficiencies! If you follow a plant-based diet, you likely have come across these plant-based diet myths. You may have even had these concerns yourself. You may be wondering if making the switch is a wise move for the long-term.

Plant-based diets are gaining popularity (Agrinew-pubs.com, 2020). Vegans and vegetarians only make up 3% and 6% of the American population respectively.

However, nearly 40% of Americans in 2018 were shifting towards a higher plant-based intake (Agrinews-pubs.com, 2020). These trends are projected to increase. There is powerful research-based evidence regarding the health benefits of plant-based diets, much of which I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits.“

Despite these trends, there are many plant-based diet myths and misconceptions that prevent a number of people from foregoing animal products and adopting a plant-based diet. Attitudes of the general population towards the minority of people who eat nearly or exclusively plant-based diets range from respect and admiration to irritation, social ostracizing, and stereotyping (Judge & Wilson, 2019).

This post will explore misconceptions, barriers, and fears that prevent people from adopting plant-based diets–and provide research-backed answers.

Common plant-based diet myths

There are a number of non-science based biases, fears, and outdated cultural value systems that currently impact how people view nutrition and diet. According to research, barriers to adoption of mostly or exclusively plant-based diets include the following:

Social stigmas: Following plant-based diets challenges social norms and threatens the status quo–as such, those that adopt these diets are at times subjected to mocking, anger, insults, “concern,” and other negative social experiences
Vegans and vegetarians may be seen as “self-righteous” and judgmental concerning the non-plant-based majority
Exclusively plant-based options may be limited or absent when eating outside the home
Counter-marketing influences: Plant-based diets represent an economic challenge to numerous traditional food producers–such producers use their resources to take counter measures in marketing and funding biased research studies
Vegans/ Vegetarians are effeminate: Eating meat is “manly:” left over cultural perspectives regard dominance over the natural world (such as through hunting and subsequently, eating of meat) as “masculine,” and thus failure to eat meat as feminine. Indeed research has shown males tend to have a more negative view towards vegetarianism and veganism than females.
Missing out: people perceive plant-based diets as restrictive and thus, less enjoyable–“I’ll miss eating chicken, cheese, steak, etc.”
Fears of deficiencies: there is a perspective that eating mostly or exclusively plant-based diets is “unnatural”–thereby placing people who do follow such diets at risk for various nutritional deficiencies otherwise avoided by traditional diets
Practicality: people view plant-based diets as expensive, and meal preparation as potentially time consuming/ difficult
Knowledge gaps: some people may not have a negative perception of plant-based diets but rather, simply lack knowledge regarding what such diets consist of/ how to switch to a plant-dominate diet. “What would I eat each day?” (Greger, 2016; Judge & Wilson, 2019; Lea, Crawford, & Worsley, 2006)
Fear of becoming way too sexy: ok, I made that one up 😉

gold and red skeleton figurine — Think this is what happens to your muscles when you go vegan? Read on…! (Image credit: Ekaterina Kuznetsova)

Plant-based diet myths: can you relate?

As I read the list above, I can relate to nearly all of these concerns. Its always easier to have what everyone else is having, and some vegans can get a little self-righteous and irritating (don’t we all in fairness?). The marketing for “health” foods and products such as whey protein, high protein diets, eggs, dairy products, lean meats/ etc., can be very convincing. I can definitely relate to concerns of losing muscle mass prior to switching away from a high-animal protein diet and adopting a plant-based diet.

Further, I have worried even after adopting a plant-based diet about becoming nutrient deficient–what if there are nutrients in meat that we have not yet recognized or fully understand? What if these nutrients play a role in our health?

Is it really “natural” to eat fully plant-based? Cost-wise, it does seem health-foods/ fresh produce are expensive at a glance. Finally, when I took the plunge to go plant-based (an experience I share in my post “My Personal Experience: Switching to a Plant-based Diet),” I can say I felt a little lost when meal times rolled around initially.

So how valid are these plant-based diet myths? Breaking away from the majority can be unsettling. Is making the change worth it? Are there consequences health or otherwise to going mostly or entirely plant-based?

Social stigmas? These are decreasing rapidly!

While it may be true that some people look at vegans and vegetarians with disregard, there is growing awareness concerning sustainability issues of current animal-product agricultural practices, concerns about animal cruelty caused by industrial farming practices, and growing awareness of health problems associated with diets high in animal products (Bryant, 2019). In a study of 1000 adults in the U.K., the majority of participants viewed vegans and vegetarians positively.

Forbes lists reasons for increased acceptance of plant-based diets as being due to exposure on the internet, endorsements by celebrities and athletes, documentaries (such as “What the Health”), and increased options in restaurants and grocery stores (Forgrieve, 2018). Plant-based meat alternatives saw a 17% increase in demand, while traditional animal product food demands increased only by 2% in 2017.

My own experience? I have noted that while plant-based options are increasing nationally, restaurants where I live have not quite kept pace.

Generally, I avoid eating out as a rule as I can often make better food at home for less money and better nutrition. If I have to compromise my standards such as at a business outing or conference, I pick the healthiest (yet satiating) option possible and get back on track as soon as the outing is over.

Restaurants are increasingly offering vegan options

As acceptance and awareness increase regarding plant-based diets and lifestyles, businesses are catching on. A list of just some of the chain restaurants offering vegan options includes the following (and the list is growing):

Chipotle
Panera
Bruegger’s Bagels
Cheesecake Factory
Denny’s
Olive Garden
TGI Fridays
Blaze Pizza
Daily Grill
Bareburger
P. F. Chang’s (Feinberg, 2019; Plona, 2018)

Plant-based diet myths: will plant-based diets make you “weak?”

The documentary “The Game Changers” (Pace & Wilks, 2018) has gone a long way in busting the plant-based diet myth that such diets make a person weaker or less athletic. The documentary features James Wilks, a mixed martial artist who trains military personnel, NFL wide-receiver Grif Whalen, a record setting strong-man Patrik Baboumian, as well as boxers, sprinters, and numerous other elite athletes.

These plant-based athletes are shown performing at high levels in sports that depend on strength, speed, and power. Not only do these athletes challenge the status quo noting that plant-based athletes can be strong and powerful, but they credit their recovery abilities and performance specifically as enhanced by plant-based diets.

Think plant-based diets make you weak? Apparently these athletes didn’t get the message…

While athletes live out their own plant-based experiments and experiences, the research on plant-based diets and athleticism remains in its infancy (Lynch, Johnston, & Wharton, 2018). A literature review in 2018 noted that current research appears to show no compromise in athletic performance when switching to a plant-based diet, while noting the well-researched benefits for long-term health considerations (Lynch et al., 2018).

Research shows no decline in athleticism: what about a boost in athleticism?

Researchers speculate that plant-based diets may enhance athletic performance, matching observations made by athletes in the documentary “Game Changers.” Plant-based diets may enhance athletic performance through the following means:

Reduced body fat
Improved VO2 max
Improved glycogen storage due to high complex carbohydrate intake
Improved tissue oxygenation and reduced blood viscosity (or “thickness”) related lower blood lipid/ cholesterol volumes
Improved blood vessel reactivity/ ability to dilate and enhance blood flow
Reduced oxidative stress due to improved antioxidant intake AND improved endogenous antioxidant production
Reduced baseline inflammation levels (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019)

Plant-based diet myths: nutrient deficiencies

I can not word it any better than the position statement of the Academy of Nutrition and Dietetics (the United State’s largest organization for food and nutrition professionals):

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”
(Melina, Craig, & Levin, 2016, Abstract)

silver spoon on black ceramic bowl with vegetables — Are plant-based diets nutritionally sufficient? The Academy of Nutrition and Dietetics apparently thinks so…(Image credit: Edgar Castrejon)

Nutrition deficiencies and plant-based diets

As I discuss in my post “Healthy Lifestyle & Still Getting Sick? Nutrition Approaches,” nutrition deficiencies of various nutrients are common for both omnivores (those eating meat, dairy, eggs, etc.) and those adhering to strictly plant-based diets. The deficiencies differ in terms of the nutrients involved. According to the American Dietetic Association:

Protein needs can be met and even exceeded for vegans, including vegan athletes, through consumption of grains, legumes, and beans. I discuss protein considerations in detail in my post “Protein! Sources, Amounts, & Health: Current Evidence.“
Omega 3 fatty acids: plant-based ALA omega 3 fatty acids have poor conversion rates to the human bio-active forms DHA and EPA, though conversion rates may improve if excesses of Omega 6 fatty acids are avoided. Omega 6’s in excess are to be avoided and are especially prevalent in vegetable oils such as corn, safflower, sesame, and sunflower oils. ALA intakes from flaxseed, walnuts, soy, canola oil, and other sources can improve Omega 3 levels for those on vegan diets. Levels can be boosted further by vegan Omega 3 supplements made from algae (a major source of DHA and EPA in fish).
Iron: Iron blood levels in plant-based dieters and omnivores are similar, though plant-based dieters need nearly double the iron intake of omnivores. The body appears to adapt to varying intakes through increased absorption and decreased excretion. Soaking or sprouting seeds, grains, and beans can improve iron bio-availability. Tea, coffee, and cocoa may decrease absorption while vitamin C improves absorption.
Zinc: Zinc deficiency can occur with plant-based diets. Zinc absorption like iron absorption can be improved by soaking or sprouting seeds, grains, legumes, and beans. These are good vegan sources of zinc.
Iodine: Sea vegetables (i.e.-kelp, seaweed) are an excellent natural source of iodine, though caution must be used as excesses in intake can easily occur. In absence of sea vegetable intake, iodine deficiencies can occur in plant-based diets.
Calcium: calcium excretion in the urine is higher for those eating meat, dairy, fish, grains, nuts, and high sodium diets, whereas vegetables and fruits reduce calcium excretion. Fortified foods are recommended for vegans. Leafy green vegetables are rich sources of calcium, and plant-based milks are typically fortified.
Vitamin D: Vitamin D deficiency is common in persons regardless of diet. Sun exposure, supplements, and/or fortified foods are necessary to maintain healthy vitamin D levels. Vitamin D can be toxic in excess. A simple blood test can help guide supplementation needs (or lack of need).
Vitamin B12: Vitamin B12 supplementation is a MUST for those following strict plant-based diets. Deficiencies can cause permanent nerve damage. Many vegan foods are fortified, but a supplement assures adequate intake (Craig, Mangels, & American Dietetic Association, 2009; Sebastiani et al., 2019).
Creatine: Vegan / vegetarian athletes may want to consider supplementing with creatine (3-5 grams per day–there are vegan friendly versions available) as those on strict plant-based diets have been found to have lower muscle levels (Rogerson, 2017). Creatine supports activities requiring strength and intensity.
Beta-alanine: Vegan/ vegetarian athletes who engage in exercise exceeding 60 minutes duration may consider a beta-alanine supplement as a means of boosting muscular levels of carnitine (an amino acid shown to buffer protons, scavenge free-radicals, and chelate metals in muscle tissue leading to improved high intensity and endurance capacity) (Rogerson, 2017)

Beans, nuts, lentils, and whole grains will quickly solve any protein problem (Image credit: Frans Van Heerden at Pexels)

Diets with meat, dairy, eggs, etc. are frequently nutrient deficient

Think that list above is concerning? It’s really not. Careful planning and/ or a simple low-dose multivitamin (and possibly a vegan Omega 3 supplement) can cheaply and readily close any gap (National Institutes of Health, 2019). Think you are immune to nutrition deficiencies eating an omnivore diet including meat, eggs, and dairy? You are not. In the United States, despite the majority of the population eating an omnivore diet, the following nutrients are frequently deficient:

Vitamins A (superior intake for plant-based dieters)
Folate (superior intake for plant-based dieters)
Vitamin C (superior intake for plant-based dieters)
Vitamin D
Vitamin E (superior intake for plant-based dieters)
Vitamin K (superior intake for plant-based dieters)
Magnesium (superior intake for plant-based dieters)
Calcium
Potassium (superior intake for plant-based dieters)
Fiber (superior intake for plant-based dieters)
Omega-3 fatty acids (Bruins, Bird, Aebischer, & Eggersdorfer, 2018; Craig et al., 2009)

Ironically, most of the nutrients lacking in high-income nations happen to be abundant in plant-based diets (Bruins et al., 2018).

Plant-based diet myths: what about all those ‘carbs’?

As low-carb, high protein, moderate to high fat fad diets are promoted by celebrities and other entities, people have developed a fear of carbohydrates. Erroneously, people lump refined carbohydrates such as sugar and white flour together with complex carbohydrates found in legumes, beans, fruit, sweet potatoes, and whole plant-based foods in their aversion. The truth is, high protein/ moderate to high fat diets like keto diets are associated with serious health problems including increased mortality rates, increased cancer rates, heart disease, inflammation, and other issues. I discuss this topic in my post “Keto? Just Say No!.”

What about diabetics?

If anyone would fear carbs, it is diabetics. And yet, according to an article found in the journal Diabetes Spectrum, the journal of the American Diabetic Association:

Interventional studies have shown that vegetarian diets, especially a vegan diet, are effective tools in glycemic control and that these diets control plasma glucose to a greater level than do control diets, including diets traditionally recommended for patients with diabetes (e.g., diets based on carbohydrate counting)”
Pawlak (2017, Abstract).

black smartphone beside white plastic bottle and black smartphone — The American Diabetic Association recognizes plant-based diets, including hi-carb vegan diets as effective tools in controlling blood sugar and reducing health risks for diabetics (Image credit: Mykenzie Johnson)

Pawlak (2017) cites a meta-analysis of 6 studies with 225 diabetics who were placed on a vegan diet (5 studies), or a vegetarian diet including dairy and eggs (1 study). Both groups reduced their HgA1C levels, however the vegan participants had the best results. In another study reviewed by Pawlak (2017):

After 22 weeks, individuals as- signed to consume the high-carbo- hydrate vegan diet lowered their A1C from an average of 8.0 to 7.1% (12.6%). A1C in the control group dropped from 7.9 to 7.4% (6.8%) in the same time period. Moreover, 21 of the 49 participants (43%) in the vegan group reduced their doses of medication prescribed for blood glucose control, compared to 26% of individuals in the control group.’
(para 13)

So, this is pretty profound. In the American Diabetic Association’s own publication, plant-based diets, ESPECIALLY high-carb whole food vegan diets, were proven superior to traditional diabetic diet recommendations. Vegan diets led to a greater REDUCTION rate of diabetic medication dosage requirements versus other diets!!!! Not only that, but plant-based diets reduced other risks diabetics typically face, such as cardiac disease, high blood-pressure, cholesterol, cataracts, and other complications.

The research supporting plant-based diets for the prevention and treatment of diabetes is strong! Consumption of whole grains, legumes, vegetables, nuts, seeds, and elimination of nearly all or all animal products is strongly supported in an article reviewing the current evidence from the Journal of Geriatric Cardiology for the treatment and prevention of diabetes (McMacken, & Shah, 2017).

But won’t the ‘carbs’ in plant-based diets make me fat?

In a word? No. As I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits,” the more you reduce animal products and increase non-refined plant-based foods, the lower your body-mass-index (height and weight ratio). According to research comparing diets and weight, findings demonstrate averages as follows:

17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Plant-based diet myths: my life will be less enjoyable without chicken, cheese, pizza, (fill in the blank)

Of the frequently encountered plant-based diet myths, one of the most persistent is that such diets leave you hungry or less satisfied somehow. This would be true if those adhering to plant-based diets sat cross-legged nibbling on raw carrots all day long.

The truth is, plant-based diets have an endless variety of options that are quite filling and nutrition packed. Chili, whole-grain pasta dishes, smoothies, dark whole grain breads, stir-fries, vegan chocolate, nuts, dried and fresh fruits, lentil based soups…the options are delicious and satisfying. Sites such as bluezones.com and forksoverknives.com have innumerable recipes.

cooked food — Think vegan diets are dull and bland? The options are endless! (Image credit: Victoria Shes)

For my own experience, yes, I crave some of the former foods I ate, but generally only when I’m very hungry. As soon as I eat my plant-based meal, the craving disappears. The craving simply reflects that I am hungry, period.

This is no different than an omnivore craving junk food. It is the same issue…a person is hungry and so they crave high-calorie, salty, sweet, and fatty foods. After filling up on a high-fiber, filling plant-based meal, you resolve the craving.

Plant-based diets are associated with IMPROVED quality of life.

In this article from bluezones.com, research is cited from various studies noting that as plant-based foods increase and animal foods decrease, the following mood improvements occur:

Lower reports of psychological distress
Improvements in sense of well-being
Reductions in anxiety
Reductions in depression
Reduced perceptions of stress (Muelrath, n.d.)

By sharply reducing or eliminating meat (including fish), adherents of plant-based diets reduce their intake of arachidonic acid (found in high amounts in meats and fish). Arachidonic acid is noted to be a promoter of inflammation. In turn, inflammation has strong evidence linking chronic, elevated levels to depression, anxiety, and other adverse mood states (Muelrath, n.d.).

Plant-based diet myths: are plant-based diets expensive?

A common plant-based diet myth is that such diets are exceedingly expensive. Like any diet, it depends on your food choices.

Whole grain pasta noodles, bags of beans and lentils, brown rice, canned beans, and other plant-based staples are actually quite cheap. Organic fruits and organic vegetables are pricey, but so are milk, cheese, and various meat options.

Produce does not always have to be organic, such is largely preference. For those desiring avoidance of pesticides while saving money, prioritization for organic purchases might focus on the highest-contaminated produce foods, as listed here. As noted in this article from forksoverknives.com, a healthy, satisfying plant-based diet can be consumed for $5 per day ($35 per week)!!

A quick comment regarding processed vegan foods. Fake meats, fake cheeses, and other highly processed vegan foods tend to be pricey. They are also not necessarily health promoting (research supports whole / minimally processed plant-based foods), and I have found that they are totally unnecessary when following a plant-based diet.

Summary

Despite a growing public awareness regarding the numerous health and environmental benefits of adopting a plant-based diet, plant-based diet myths persist. These misconceptions and knowledge gaps prevent many people from adopting plant-based diets–people who stand to benefit from plant-based diets profoundly in many cases.

A careful examination of the research shows that well planned, whole food plant-based diets are safe and beneficial across the lifespan, including for special populations such as diabetes and for athletes. Time to make the change!!!

References

Agrinews-pubs.com. (2020). Plant-based eating trend growing. Retrieved from https://www.agrinews-pubs.com/2020/03/22/plant-based-eating-trend-growing/a3qtsc5/

Barnard, N. D., Goldman, D. M., Loomis, J. F., Kahleova, H., Levin, S. M., Neabore, S., & Batts, T. C. (2019). Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients, 11(1), 130. https://doi.org/10.3390/nu11010130

Bruins, M. J., Bird, J. K., Aebischer, C. P., & Eggersdorfer, M. (2018). Considerations for Secondary Prevention of Nutritional Deficiencies in High-Risk Groups in High-Income Countries. Nutrients, 10(1), 47. https://doi.org/10.3390/nu10010047

Bryant, C. J. (2019). “We can’t keep meating like this: Attitudes towards vegetarian and vegan diets in the United Kingdom.” Sustainability, 11(23): 6844. https://doi.org/10.3390/su11236844

Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://doi.org/10.1016/j.jada.2009.05.027

Feinberg, M. (2019). The Best Vegan-Friendly Restaurants to Visit With Your Not-Yet-Vegan Family. Retrieved from https://www.peta.org/living/food/best-vegan-friendly-restaurants-for-nonvegan-family/

Forgrieve, J. (2018). The growing acceptance of veganism. Retrieved from https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#14e56ad2f2bb

Greger, M. (2016). How big food twists the science. Retrieved from https://nutritionfacts.org/2016/08/18/big-food-twists-science/

Judge, M., & Wilson, M. S. (2019). A dual‐process motivational model of attitudes towards vegetarians and vegans. European Journal of Social Psychology, 49(1), 169–178. https://doi-org.lopesalum.idm.oclc.org/10.1002/ejsp.2386

Lea, E. J., Crawford, D., & Worsley, A. (2006). Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Clinical Nutrition, 60(7), 828–837. https://doi-org.lopesalum.idm.oclc.org/10.1038/sj.ejcn.1602387

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu101

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

Muelrath, L. (n.d.). Good Mood Foods: How Diet Affects Happiness. Retrieved from https://www.bluezones.com/2018/01/moods-and-foods/

National Institutes of Health. (2019). Multivitamin/mineral supplements: Fact sheets for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

Pace, J., & Wilks, J. (Producers), & Psihoyos, L. (Director). (2018). The game changers [Motion picture]. United States

Pawlak R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes spectrum : a publication of the American Diabetes Association, 30(2), 82–88. https://doi.org/10.2337/ds16-0057

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Plona, T. (2018). 7 popular chain restaurants that offer vegan options. Retrieved from https://www.insider.com/vegan-options-restaurants-2018-7

Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. https://doi.org/10.1186/s12970-017-0192-9

Sebastiani, G., Herranz Barbero, A., Borrás-Novell, C., Alsina Casanova, M., Aldecoa-Bilbao, V., Andreu-Fernández, V., Pascual Tutusaus, M., Ferrero Martínez, S., Gómez Roig, M. D., & García-Algar, O. (2019). The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients, 11(3), 557. https://doi.org/10.3390/nu11030557

Discover the Healthiest Sources and Amounts of Protein! Current Research

Plant-based Diets, Entomophagy, and Evidence

What is the optimal amount of protein for health and performance? Cut through the hype, learn the truth according to current research (Image credit: Ashutosh Sonwani at Pexels)

Protein!!! It seems everyone is obsessed with “getting enough” protein nowadays. If you eat plant-based, the number one question you get is “where do you get your protein?” Athletes, and increasingly, non-athletes, slog down protein shakes–convinced that such is necessary for health and fitness goals.

Even in the plant-based world, icons for the plant-based movement frequently note “you can get all the protein you need eating plants.” Often, plant-based movement icons note that protein needs are exaggerated by marketers, etc. Yet many of them consume highly processed plant-based protein powders. With so many opinions and apparent contradictions, an evaluation of the current research can be helpful.

What does the research-based, current evidence actually say about protein needs–including for athletes? What daily amount is the right amount? Does it matter where you get your protein in terms of health outcomes? Are high-protein diets healthy? What does the evidence say?

Protein sources & Health: Animal, plant, does it matter?

Sources of protein–animal versus plants, does it matter? Eggs, yogurt, cheese, milk, chicken, fish…or legumes, beans, whole grains, nuts–as long as you stay away from evil fatty, red, or processed meats, does protein source really make a difference in your health according to research? Yes, it does matter–according to a growing body of high-quality research.

In research published in The European Journal of Epidemiology, 7786 participants of the “Rotterdam Study” in the Netherlands were analyzed for dietary patterns and mortality (death) rates. The meta-analysis (where multiple studies are combined and findings analyzed in totality) was conducted for a time span covering nearly 30 years (Zhang, Moumdjian, Gonzalez-Jaramillo, van der Schaft, Bramer, Ikram, & Voortman, 2020). A sub-analysis of the data collected evaluated the impact of protein source (animal versus plant) and all-cause mortality rates along with cardiovascular disease death rates.

As animal protein intake increases, so does mortality rate: Plant protein has the opposite effect

Researchers found that for every 5% increase in animal protein intake (as a percentage of total caloric intake), there was a measurable and significant increase in cardiovascular deaths and overall mortality rates. Those with the highest animal protein intake experienced a 12% higher mortality rate from all causes versus those with the lowest animal protein intake. Protein from meat and dairy strongly influenced the increase in cardiovascular mortality rates (Zhang et al., 2020). Protein from eggs and fish did not appear to impact mortality rates.

High protein intake from animal sources, such as meat and dairy, corresponded with increased deaths from all causes, particularly cardiovascular causes (Image credit: Andrey Niqi at Pexels)

Conversely, as protein intake from plant sources (legumes, nuts, vegetables) increased in percentage of total caloric intake, significant REDUCTIONS in mortality rates were noted. Every 3% increase in protein intake from specifically legumes, nuts, vegetables, and fruits (but not grains) resulted in 25% reductions in overall mortality rates during the study period (Zhang et al., 2020).

Bad news for keto enthusiasts: “Evil high-carb” legumes apparently protect you from premature death

Separately, the researchers also performed a meta-analysis on high quality, prospective cohort studies (studies where participants with similarities at the beginning of a study are followed over time to evaluate differences in outcomes and potential causes of such differences). This analysis included data from 350,452 participants and 11 studies, with time periods of the studies covering anywhere from 12 to 28 years. Once again, higher total protein intake, particularly intake from animal protein sources, was associated with higher rates of mortality with a 9% increase in deaths due to cardiovascular disease. The lower quartile of participants took 4.3% of their daily energy from animal protein, with the highest quartile consuming 20% of their daily energy from animal protein sources.

Those with the highest plant protein intake, on the other hand experienced a 7% reduction in all-cause mortality rates and a 14% reduction in cardiovascular death rates (Zhang et al., 2020). Researchers noted that the nature of amino acids found in animal products (branched-chain and aromatic amino acids) differ from those found in plants (which are low in branched-chain and aromatic amino acids). Amino acids in animal products appear to contribute to insulin resistance, obesity, and thereby, increased cardiovascular disease risk (Zhang et al., 2020).

Interestingly, fish, eggs, and grains were neutral, neither protective or particularly harmful (Zhang et al., 2020). This supports findings in the Blue Zones territories where the longest living, healthiest population groups ate scant meat. Frequently, these populations included only up to 3 eggs per week and small amounts of fish in their diets–plant nutrition being their dominant source of protein and caloric intake (Bluezones.com, 2020).

Protein amounts: How much do you need? It depends on your goals

According to the journal Food & Function published by the Royal Society of Chemistry, sedentary yet healthy adults need as little as 0.8 grams of protein per kilogram of body weight (Wu, 2016). In order to calculate your own protein needs if you are a sedentary (minimally active adult) and you live in the U.S., first divide your body weight in pounds by 2.2 to convert your body weight to kilograms.

185 lbs / 2.2 = 84 kgs (My body weight in kilograms)

So pretend I was not very physically active, at 185lbs (84kg), my daily protein requirements to maintain general healthy bodily functions would equate a mere 67 grams per day. Divided into 4 meals (snacks included as “meals”), I would only need 17 grams of protein per meal. This is easily achieved following a plant-based diet. Just 2 pieces of whole grain bread have 10 grams of protein! Add a handful of nuts or soup with beans and the target is easily achieve, no meat, no protein shakes, no dairy required. This applies to the nearly 1 in 4 adults in the U.S. (Americashealthrankings.org, 2020). For those desiring to maximize skeletal muscle tissue and minimize white fatty tissue, protein amounts of 1.4 grams/ kg are determined to be useful per research (Wu, 2016).

Health promoting proteins from beans, nuts, and legumes are useful in meeting daily protein goals (Image credit: Frans Van Heerden at Pexels)

As activity increases from mild to moderate to intense, protein needs increase to 1 gram / kg, then 1.3 grams/ kg, then 1.6 grams / kg respectively (Wu, 2016). Using my body weight again as an example, my protein needs with mild activity (such daily mild cardio training) would be 84 grams total, rising to 134 grams daily if I were to be very physically active (which I am). Divided into 4 meals, 33 grams of protein per meal is required for optimal health for a 185lb male. This too is achievable without supplements, powders, or meat, though selection of high protein plant foods (such as lentils, beans, whole grains, nuts, and high protein pasta) is necessary to achieve these numbers.

What if you are an athlete or weight train?

A frequently touted number for protein intake requirements for athletes is simplified to be approximately 1 gram of protein for every pound of body weight (if you live in the U.S.) or 1.8 grams of protein per kilogram (if you live pretty much anywhere else). Some plant-based enthusiasts argue that amount is excessive. Some weight training enthusiasts argue that amount is too low. What does the research say?

Guidelines for athletes who resistance (weight) train: Research suggests you may need less than you think

According to the “International Society of Sports Nutrition Position Stand,” the daily recommended amount of protein advised for building and maintaining muscle mass ranges from 1.4 grams/ kg – 2 grams / kg based on current research evidence (Jäger et al., 2017). Twenty to 40 grams of this total protein requirement needs to come from high quality protein (such as protein rich in leucine…a plant-based example being beans). This amount is somewhat less than 1 gram per pound of body weight. In order to calculate your own protein needs if you live in the U.S., first divide your body weight in pounds by 2.2 to convert your body weight to kilograms.

Next, multiply your weight x 1.4 grams to find the low range for your daily protein intake needs, or by 2 grams to find the upper range. According to the guidelines, this protein amount should be divided into multiple meals separated by 3 to 4 hours (Jäger et al., 2017). With my body weight of 185 lbs, my protein requirements to build and maintain muscle (paired with resistance training) would be as follows:

185 lbs / 2.2 = 84 kgs (My body weight in kilograms)

84 kgs x 1.4 grams protein / kg = 118 total grams of daily protein needed to maintain and build muscle according to research. Note, this is substantially less than 185 grams (1 gram per pound) suggested frequently by muscle magazines and other popular sources!!! Try the calculation yourself for your own body weight!!!

Protein requirements are increased for those that lift weights or engage in intense activity levels, but still lower than many believe (Image credit: Victor Freitas at Pexels)

Divided into 4 meals, this comes to about 30 grams per meal. This amount of protein is easily achieved following a plant-based diet without the use of protein powders. Whole grain pastas with beans and sauce on top, peanut butter sandwiches on whole grain bread with a lentil soup, etc are options that can help achieve an intake over 30 grams per meal. My plant-based, whole foods smoothie in the morning has nearly 50 grams of protein alone with no protein powders added.

At the upper end for muscle maintenance and building, 84 kgs x 2 grams protein/ kg = 168 total grams of daily protein required for my body weight of 185 lbs. This still amounts to less than the 1 gram per pound calculation touted by mainstream sources, but does result in requirements of 42 grams per 4 meals. Such an amount is doable, but a little more difficult to achieve when using strictly plant-based natural sources (excluding protein powder shakes). An option is to eat 5 meals per day instead of 4, bringing requirements down to 34 grams per meal. Another option is to incorporate protein powders, though they seem unnecessary at the lower ranges provided for building and maintaining muscle when resistance training.

Guidelines may be higher than you think if you are in a calorie deficit and want to keep muscle

During periods of calorie deficits (such as “dieting,” or “cutting”) the body enters a catabolic state where both muscle tissue and fat are lost. To reduce or avoid muscle loss during a period of low caloric intake, the International Society of Sports Nutrition recommends higher protein intakes. Recommendations for preserving muscle tissue during low calorie “cutting” phases equates 2.3 – 3.1 grams / kg / day.

Using my weight again as an example, at 185lbs (84 kgs), this would equal 193.2 grams of protein on the low end to 260 grams on the high end. Divided into five meals per day, approximately 40 grams to 52 grams would be required per meal. Doing this “naturally” without the use of protein shakes or lean animal protein sources while maintaining a caloric deficit would be admittedly difficult.

Chronic, very high protein intakes are not conducive to long term health

It MUST BE NOTED that such a high protein intake (over 2 grams/ kg) is NOT conducive to long term health according to current research (Wu, 2016). Chronically elevated protein intake levels (such as those frequently touted by mainstream popular magazines) are associated with digestive, kidney and vascular abnormalities (Kalantar-Zadeh, Kramer, & Fouque, 2020; Wu, 2016). While protein ingestion at rates over 2 grams/ kg may serve short term interests, they are recommended against for the long term (Wu, 2016). Such high intakes are generally unnecessary, even for highly active adults as noted in the research above.

Summary

What are your protein needs? If you are a generally healthy adult, just find your weight in kg and multiply the recommended protein amounts based on your activity levels and goals. According to the research cited above, the appropriate protein amount in grams appears to be as follows (based on personal activities and goals):

Your weight in kg x 0.8: If you are sedentary
Your weight in kg x 1.0: If you do mild/ light activity (activity levels can be determined by clicking here)
Your weight in kg x 1.4: If you do moderate activity and/ OR if you desire to improve your muscle to fat ratio (such as in fighting obesity)
Your weight in kg x 1.6: If you do intense activities including weight training/ resistance training (up to your weight in kg x 2.0)
Your weight in kg x 2.3 (up to 3.1): If you weight train/ resistance train and are in a “cutting” phase, such as during a temporary calorie deficit
No more than your weight in kg x 2.0 over the long term: to preserve long term kidney, digestive, and vascular health.

Further, based on research, the majority of your protein should come from plant-based sources if you are interested in long term health and prevention of premature mortality. For most people, protein powders are unnecessary though they may be convenient. Protein powders may come with their own risks, such as containing high levels contaminants and unknown long term health impacts (Harvard University, 2018). Protein intake requirements are dependent on your activity levels and goals, though frequently research-based intake requirements are lower than reported in popular magazines, books and websites.

Thanks for reading!!! I hope you found this article informative! Feel free to leave a comment, and/ or sign-up to receive email notice of new articles!!! Sincerely, Donovan

References

Americashealthrankings.org. (2020). Physical inactivity. Retrieved from https://www.americashealthrankings.org/explore/annual/measure/Sedentary/state/ALL

Bluezones.com. (2020). Food guidelines. Retrieved from https://www.bluezones.com/recipes/food-guidelines/

Harvard University. (2018). The hidden dangers of protein powders. Retrieved from https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

Kalantar-Zadeh, K., Kramer, H. M., & Fouque, D. (2020). High protein diet is bad for kidney function. Nephrology Dialysis Transplantation, 35(1), 1-4. Retrieved from https://www.medscape.com/viewarticle/924423?nlid=134117_785&src=WNL_mdplsfeat_200225_mscpedit_nurs&uac=223310AV&spon=24&impID=2291225&faf=1

Wu, G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251-1265. https://doi.org/10.1039/C5FO01530H

Zhang, X., Moumdjian, A. C., Gonzalez-Jaramillo, V., van der Schaft, N., Bramer, W. M., Ikram, M. A., & Voortman, T. (2020). Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies. European journal of epidemiology, 10.1007/s10654-020-00607-6. Advance online publication. https://doi.org/10.1007/s10654-020-00607-6