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?
Hey carnivore community!
Today, I want to share a culinary secret that can take your carnivore diet to the next level: compound butter. You may have heard of it. But if you're not familiar with it, compound butter is a game-changer when it comes to enhancing the flavors of your meat-based dishes.
So, what exactly is compound butter? It's a combination of softened butter and various herbs, spices, or other flavorings. While many people associate compound butter with bread or vegetables, it can actually be a fantastic addition to your carnivorous meals.
If you're looking to add an extra burst of flavor to your steak, lamb chops, or other meaty delights, compound butter can be your best friend. By mixing in herbs like rosemary, thyme, or oregano, you can create a mouthwatering herb-infused compound butter that will complement and elevate the natural flavors of your meat.
For those who enjoy a hint of spice, consider incorporating spices like black pepper, chili powder, or even a dash of cayenne pepper into your compound butter. This will give your meat a delicious kick that will tantalize your taste buds without compromising your carnivore principles.
To make your own compound butter, start with softened unsalted butter (usually at room temp will do) and blend in your chosen herbs or spices. Feel free to experiment with different combinations until you find your perfect match. Once mixed, roll the butter into a log using plastic wrap and chill it until firm. Whenever you're ready to indulge, simply slice off a pat of compound butter and let it melt over your sizzling meat. Here is a video by Jean-Pierre that has some examples (they may not all be carnivore) as well as a good technique:
https://www.youtube.com/watch?v=8o6edcmb9Jo
The beauty of compound butter is that it allows you to customize your carnivore experience. You can create unique flavors that cater specifically to your taste preferences. Whether you're a fan of smoky flavors, tangy accents, or bold and spicy profiles, compound butter can be your secret weapon in the kitchen.
When I first heard of making your own, some of the recipes I tried stated that they were only good in the fridge for maybe a week. Then I saw a video that sported the idea of slicing the finished chilled log into patties and freezing them in a ziplock bag until needed. Duh! Why didn't I think of that? Knowing that, I can make some compound butter logs that have perishable ingredients and not have to worry about spoilage!
There are a lot of videos featuring compound butter so I don't think we will be lacking in ideas.
I'm eager to hear about your favorite compound butter recipes and how you incorporate them into your carnivore diet. Have you tried a garlic and herb compound butter on a perfectly seared ribeye steak? Or perhaps a smoky paprika compound butter melted over grilled lamb chops? Let's share our ideas and experiences to inspire each other on this carnivorous journey!
Keep savoring.