New research is bad news for vegans — even if you eat plant-based proteinStory by McKenzie Beard Hold the tofu. New research suggests that vegans may be more likely to suffer from nutritional deficiencies than their meat-eating counterparts. Worse still, scientists found that even vegans who hit their daily protein goals with plant-based sources often fall short on two essential amino acids, putting their health at risk. Plant-based diets are packed with produce, but some key nutrients may be missing. PaeGAG – stock.adobe.com In the US, an estimated 1% to 5% of the population follows a vegan diet, which eliminates all animal products, including meat, dairy and eggs. Over the years, researchers have found that following a plant-based diet can reduce the risk of heart disease, type 2 diabetes and some cancers, as well as help with weight management. In fact, one study found that eating a vegan diet can improve your health in just four weeks. But meat-eaters have long argued that animal products provide essential nutrients — particularly proteins, vitamins and minerals — that are tough to get in sufficient quantities from a plant-based diet. A new six-month study out of Australia might just support that claim. Meat is a rich source of protein and also provides essential nutrients such as iron, zinc and B vitamins. puhhha – stock.adobe.com Researchers tracked the diets of 240 adults, aged 30 to 75, ranging from strict vegans and dairy-eating vegetarians to good old-fashioned meat lovers. As expected, the plant-based group consumed far more vegetables, fruits, legumes, and nuts compared to their meat-eating counterparts, while also being more likely to avoid sugary drinks and junk food. Vegans and lacto-vegetarians also had higher intakes of fiber, folate, magnesium, vitamin E, iron and omega-6 fatty acids compared to meat eaters. However, the same groups were also deficient in several essential nutrients. Compared to meat-eaters, vegans and lacto-vegetarians consumed “significantly less” protein-rich foods. They also had lower levels of vitamin B12, iodine, niacin, riboflavin and omega-3 fatty acids. “[Plant-based diets], while higher in beneficial nutrients and wholefood groups than regular meat-eaters, may lead to nutritional inadequacies if not planned appropriately,” the study authors concluded. Researchers say plant-based eaters need to be extra mindful about getting all their essential nutrients. EdNurg – stock.adobe.com Think you’re getting enough protein on a plant-based diet? Don’t get too comfortable just yet. Researchers in New Zealand analyzed the diets of nearly 200 long-term vegan Kiwis and found that about three-fourths of them met the daily recommended protein intake from plant-based foods like tofu, lentils, legumes and meat alternatives. But here’s the twist: once digestion was factored in, only about half of the participants were getting enough of two essential amino acids — the building blocks of protein — called lysine and leucine. Leucine is key for making protein and growth hormones, and it plays a vital role in muscle growth and repair, wound healing and blood sugar regulation. Lysine, on the other hand, is crucial for hormone production, energy, and calcium and immune function. The problem for vegans, researchers explained, is that only a small fraction of the already low levels of these amino acids in plant foods is being absorbed by the body, while the rest is simply passed out. Meat alternatives pack protein, but not all of their amino acids are absorbed by the body. Sundry Photography – stock.adobe.com “Achieving high protein quality on a vegan diet requires more than just consuming enough protein,” the study authors wrote. “It also depends on the right balance and variety of plant foods to supply all the amino acids in the quantities that our body needs.” Prolonged deficiencies in lysine and leucine can disrupt protein balance, hinder muscle maintenance and affect other vital functions, the researchers warned. These risks could be even greater for vulnerable groups, like elderly vegans. The researchers are calling for further investigation into how vegans can boost their intake of leucine and lysine in a nutritionally balanced way. In the study, legumes and their seeds were found to be the top contributors to overall protein and lysine intake. However, some experts caution that the findings from the New Zealand study should be taken with a grain of salt. Professor Tom Sanders, a nutrition expert at King’s College London, pointed out a few limitations, such as the lack of an omnivore group for comparison. He also noted that the study didn’t account for the role of gut bacteria in lysine production and relied on self-reported data, which he said can be less reliable. ARTICLE SOURCE: https://www.msn.com/en-us/health/other/new-research-is-bad-news-for-vegans-even-if-you-eat-plant-based-protein/ar-AA1DeUyd?
Alpaca Meat: Why Alpaca Meat is a Nutritious and Sustainable Protein Option
Story by Andrew Wood
You might know alpacas as animals similar to llamas that are raised in the United States as pets or for their wool. But did you know alpaca meat is also a nutritious and sustainable protein option? People in South America have been eating them for thousands of years. In principle, there’s no reason they couldn’t become as much a part of our diet as beef, with fewer health and environmental repercussions. Read on to find out more.
What Is an Alpaca?
Alpacas are South American animals related to camels and llamas. They’re smaller than both of those. Typically, they can weigh 100-200 pounds and stand about 32-40 inches at the shoulder. This makes them the same size or even a little smaller than sheep, which weigh anywhere from 99-287 pounds and stand 32-47 inches at the shoulder. Local people bred alpacas mainly for their wool, which means they could also be bred to be small in size, easier to handle, and require less food. Alpacas are herbivores that feed on grass. Living in the high Andes where grass is scarce, they developed the ability to subsist on far less food than comparable grazing animals. Most of the world’s alpaca population today is in Peru.
What Makes Alpaca Meat a Nutritious Option?
Alpaca is a salty, tender, lean, sweet-tasting red meat. It’s high in protein and tastes most similar to beef without leaving a fatty aftertaste. In cooking it tends to take on the flavor of the dish you’re cooking. Chefs recommend cooking it on high heat, turning it once, letting it rest on a warmed plate for several minutes, and serving it rare or medium. It can be substituted for beef in almost any recipe. The Australian Alpaca Association provides some tasty recipes to try out.
Nutritionally, alpaca is closest to pink salmon in its levels of fat and protein. It is one of the lowest-cholesterol meats other than fish you can eat. See for yourself how its nutritional details stack up in the chart below:
How is Alpaca Meat a Sustainable Protein Option?
Here are some of the reasons alpaca is easier on the environment than many other livestock raised for meat:
Where Can You Buy Alpaca Meat?
If you live near an alpaca farm you might be able to purchase alpaca meat directly from the source. Otherwise, ordering it on the Internet is your best bet. You can find ground alpaca, kabobs, tenderloins, and more. Depending on the cut of meat, you’ll find prices ranging from $12-$30 or more a pound. Pay attention to shipping costs as you comparison shop, as the final price might make it cheaper to buy from an outfit that charges more per pound, but less for shipping.
Should you Raise Your Own Alpacas?
You might be thinking at this point you’d like to raise your own alpacas. Here are some things to consider before taking the plunge:
Raising alpacas won’t be for everyone, but as they become more popular and more available in meat markets, you might want to give it a try, for your health and the health of the planet.
The post Alpaca Meat: Why Alpaca Meat is a Nutritious and Sustainable Protein Option appeared first on AZ Animals.
ARTICLE SOURCE: https://www.msn.com/en-us/health/nutrition/alpaca-meat-why-alpaca-meat-is-a-nutritious-and-sustainable-protein-option/ar-AA1ijjqx
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