Vegan, and plant dominant, eating patterns have so many health benefits. But did you know that the increased plant intake affects protein digestibility? Let’s explore below.
plant dominant eating style benefits
Eating a plant forward diet has been shown time and again to reduce the risk of cariometabolic diseases. If a vegan dit is not well planned, then there is risk for deficiencies in nutrients like vitamin B12, vitamin D, and even protein. However, a well planned vegan, or plant forward diet, can meet these nutrition needs without issue.
fibre benefits
Plants contain fibre, which we know also has many health benefits. From reducing risk of developing type 2 diabetes, to lowering cholesterol, and easing constipation to possibly reducing the risk of colorectal cancer. Fibre is important and essential to your health. Aim for minimum 25-30g/day.
protein needs for plant dominant eating patterns
While protein needs vary depending on your age, height, life cycle and goals, protein needs can also vary depending on how many plants (aka fibre) you ingest. Insoluble fibre tends to show more interference with protein digestion and subsequent absorption than soluble fibre. The minimum protein amount of an adult is 0.8g/kg/day. However, add in exercise, lifestyle goals, and plant based eating, and you’re looking at increased needs. If you’ve done your calculation and know how much protein you want and need in a day, add 10% more protein if you are following a plant forward eating pattern.
Insoluble fibre: attracts water, making stool passage easier. examples: nuts, beans, wheat, cauliflower, green beans, potatoes
Soluble fibre: dissolves and creates a gel. examples: oats, beans, citrus fruits, carrots
references/resources:
- Zhang, Shiyi, Sonja de Vries, and Walter JJ Gerrits. “Quantifying the effects of dietary fibres on protein digestibility in pigs-A review.” Animal Feed Science and Technology 308 (2024): 115864.
- Dégen, L., V. Halas, and L. Babinszky. “Effect of dietary fibre on protein and fat digestibility and its consequences on diet formulation for growing and fattening pigs: A review.” Acta Agriculturae Scand Section A 57.1 (2007): 1-9.
- Marx, Fábio Ritter, et al. “Dietary fibre type influences protein and fat digestibility in dogs.” Italian Journal of Animal Science 21.1 (2022): 1411-1418.
- Bali, Atul, and Roopa Naik. “The impact of a vegan diet on many aspects of health: the overlooked side of veganism.” Cureus 15.2 (2023).
- https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
