means that you want to combine different plant sources of protein in order to get the required amount of the specific amino acids . I had the privilege of speaking to nutritionist , CPA writer and bodybuilder Jed Wightman about this topic and he taught me a very interesting figure as he has been doing this a lot longer than I have . He mentioned that the amino acid base of animal proteins has 75 % more availability than plant-based proteins . What this means is that after digestion , a large amount of the plant-based protein you ingest will not be absorbed by the body . So , in essence , 20 grams of protein from fish will be utilized a lot different than 20 grams of protein from peas after digestion .
One way to remedy this for plant-based eaters is to supplement with Essential Amino Acids in between and / or with meals .
Plant based eaters also have a tough time getting in certain nutrients that are often found in meat . Things like iron , vitamin B12 , Omega 3s , calcium , vitamin D , and many more are something that vegetarians need to pay attention to . These nutrients are not impossible to get through a vegetarian diet , but they do require supplementation or careful planning of a meal plan .
Now , the big question with a plant-based diet over a diet that includes both is : Is a plant-based diet “ healthier ” for you ?
A number of studies do support that people who follow a plant-based diet lower their risk of disease . There was a study in Belgium which interviewed 1500 people on their eating habits . This study included vegans , vegetarians , people who have a diet high in meat and people who do a balanced mixture of both . The study concluded that those who chose a plant-based diet were more likely to have a regular weight , have less hypertension , and have smaller waists . But does this automatically conclude that a plant-based diet is clearly the diet that everyone has to be on ?
Not necessarily . This is because there is not enough evidence to suggest that animal foods specifically are the culprit behind the reduced health markers of people who choose to eat meat . But instead , it is your overall eating patterns through time that contribute to your health markers . It seems to be that a large number of plant-based eaters ( of course not all ) seem to have a diet higher in fruits , vegetables and healthy fats because they are already limited in their food choices by omitting many animal products that are common in the majority of diets .
According to Precision Nutrition , since plantbased eaters are also more meticulous about label reading and ensuring that they are getting the right nutrients , they are also more conscious and aware of the foods they are putting in their body . This can lead to avoiding heavily processed foods over those who don ’ t bother reading the ingredients or nutrition facts .
In terms of health , meat is not necessarily the problem , but it is the fact that many of those who eat a diet including meats also eat heavily processed foods and lower highly nutritious fruits and vegetables . Now , there is some evidence to suggest that heavily processed meats or a high amount of saturated fat in someone ’ s diet can lead to certain diseases , but the studies are not overly concrete on this . We also all know that heavily processed
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