New research is bad news for vegans even if you eat plant-based protein

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.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.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 conc...