a guide to vegan nutrition

A light drizzle of oil over vegetables or a dressing of avocado or tahini will increase absorption of vitamin A from these foods. The USDA recommends 46 grams of protein for women and 56 grams for men each day. In addition to their health benefits, some fat-rich foods can help vegans meet specific nutrient needs. Vegans tend to consume less overall calories, which helps to control weight, and they usually eat greater amounts of fresh fruits and vegetables, beans, legumes and grains (which are full of vitamins, minerals, antioxidants, phytochemicals and fiber)-all choices that are encouraged by the Dietary Guideli… Read this book using Google Play Books app on your PC, android, iOS devices. Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. But vegans don’t need to worry, since everything except B12 and vitamin D is easily found in vegan foods as well. This article lists 17 high-protein plant foods you can easily add to your…. Extra-virgin olive oil is a unique source of certain compounds with anti-inflammatory properties. Randomized controlled studies — the gold standard in research — add to the evidence. These include: Vegans avoid consuming any animal flesh, animal byproducts or foods containing an ingredient from animal origin. All of the studies are randomized controlled trials, the gold standard of science. This makes it difficult to determine whether the vegan diet directly caused the benefits. The following is by no means comprehensive but addresses several key nutrients, what they do, and where to find them. Copyright © 2008-2020 Mocana Productions, Inc. All rights reserved. A small amount of additional iodine, from either ¼ teaspoon of iodized salt per day or a supplement providing 75 micrograms of iodine three or four times per week will help you meet needs. As with any diet, these benefits only appear if you are consistent and build your diet around nutrient-rich plant foods rather than heavily processed ones. Here are 11 foods and food groups that healthy vegans eat and love. Your Vegan Whole Food Nutrition Guide. Marginal or suboptimal protein status may damage health by affecting bone health and muscle strength. But the iron in plant foods is bound to compounds called phytates, which inhibit its absorption. If you have adequate vitamin levels, vitamin D2 supplements are sufficient for maintaining those levels. After reading this book you will be able to answer questions from friends or health professionals who are skeptical about plant-based diets. To help get you started, here’s a simple plan covering a week’s worth of vegan meals: Remember to vary your sources of protein and vegetables throughout the day, as each provides different vitamins and minerals that are important for your health. Snacks are a great way to stay energized and keep hunger at bay between meals. Vitamin D occurs naturally in eggs and some types of fish, but the amounts are too low to meet daily needs. Interestingly, the weight loss advantage persists even when whole-food-based diets are used as control diets. If you don’t eat calcium-rich foods regularly or are otherwise worried about meeting your needs, it’s wise to take a small daily supplement of 300 mg or so. Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease (16, 19). Whichever plant milk you choose, ensure it’s enriched with calcium, vitamin D and, if possible, vitamin B12. Health-conscious vegans substitute animal products with plant-based replacements, such as: These minimally processed plant foods are great additions to any vegan refrigerator or pantry. Can the Keto Diet Help Prevent Migraine Attacks? You may have heard that vegans face no risk of protein deficiency as long as they eat enough calories and choose whole plant foods. You can substantially improve your diet by developing a few easy habits. Here are three ways to meet your vitamin B12 needs. While we never see vegans with overt protein deficiency, it doesn’t mean that all vegans consume protein in optimal amounts. Whole grains and beans are rich in iron, and many other vegan foods also provide this mineral. A Guide to Vegan Nutrition. Plant Lab is offering a course in Vegan Sports Nutrition, and you receive a certification upon completion of the course. Fermented soy products such as tempeh and natto are especially beneficial, as fermentation helps improve the absorption of nutrients (34). While vegan diets can offer health benefits, they may be low in certain nutrients. Healthline Media does not provide medical advice, diagnosis, or treatment. Therefore, a daily intake of 200–300 mg of EPA and DHA from an algae oil supplement may be a safer way to prevent low levels (61). For a healthy vegetarian or vegan diet, make sure you avoid these 12 pitfalls. There is no persuasive reason to wait, and every reason to start right away. A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. Vegan foods don’t contain preformed vitamin A, but fruits and especially vegetables provide precursors that the body converts to vitamin A molecules. Mashed bananas can also be a great alternative to eggs in some cases. Vegan diets seem particularly effective at improving markers of blood sugar control. Vegans can ensure they meet their daily protein requirements by including protein-rich plant foods in their daily meals. We work with the British Dietetic Association to share the message that well-planned vegan diets can support healthy living in people of all ages. Vegetarian Diet: A Starter's Guide to a Plant-based Diet. Figuring out appropriate dosages of B12 is tricky because absorption varies by dosage size. For expert nutrition and dietary advice contact an Accredited Practising Dietitian (APD). It was an enlightening read, I spent the next year reading the book and sampling the recipes. Simply eating a variety of whole plant foods along with healthy fats can increase your odds of avoiding chronic diseases. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors. Contrary to popular belief, sea vegetables, fermented foods and organic vegetables don’t provide vitamin B12. The best sources of zinc in vegan diets are whole grains, legumes, nuts and especially seeds. (Note that unless the tofu lists calcium sulfate on the label, its calcium content is insignificant.) Check out this article for a more in-depth look at the best sources of plant protein. Unfortunately, the vast majority are not trained in disseminating and communicating nutritional science within the context it … Eat three cups of calcium-rich foods every day including fortified plant milks, fortified juices, tofu made with calcium sulfate, and cooked kale, collards, bok choy, or turnip greens (double the amount of greens if you eat raw greens instead of cooked). For example, tree nuts like almonds, cashews, walnuts, and pecans are linked to reduced risk for heart disease. A well-planned vegan diet that includes nutrient-rich whole and fortified foods can help provide adequate nutrient levels. The list of vegan foods for keto is quite small. Tofu, tempeh, cashew nuts, beans, lentils, seeds, and chickpeas, are all great sources of protein. A vegan diet excludes all animal products. Diets built primarily on plants are associated with lower cholesterol levels and reduced risk for type-2 diabetes. There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types. Finally, protein, which is the last nutrient you should worry about on a vegan diet. Swiss chard and beet greens also contain oxalates in substantial amounts. These are the building blocks of protein and some of them, the essential amino acids, must come from food. Soy and hemp varieties contain more protein, making them more beneficial to those trying to keep their protein intake high. Beans are also full of heart-healthy fiber, folate, are low calorie and fat-free. Not getting enough of these nutrients is worrisome for everyone, but it may pose a particular risk to those with increased requirements, such as children or women who are pregnant or breastfeeding. Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone, not only vegans. Vegan diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss. Recommended intake of vitamin D is 600 IUs per day. These include: Then aim to eat at least a few servings of other foods that provide more moderate amounts of calcium like beans, almond butter, almonds, broccoli, kale, okra, sweet potatoes, figs, navel oranges, corn tortillas, and blackstrap molasses. This article explains how you can eat a low-carb diet, even if you are a vegetarian or vegan. Many people get most of their iodine from iodized salt and dairy products. Resources include fact sheets, a newsletter, and research updates. 16 Studies on Vegan Diets — Do They Really Work? For instance, spinach has a high calcium content, but the calcium is mostly bound to compounds called oxalates which block your body from absorbing most of it. However, more high-quality studies are needed before strong conclusions can be drawn. the vegan nutrition guide to optimal performance in sports and life BRENDAN BRAZIER A Member of the Perseus Books Goup 0738212548-01.qxd:01_ThriveDiet 10/10/08 9:11 AM Page v. To Lynn, Seymour, and Stanley Many of the designations used by manufacturers and sellers to distinguish their ... broccoli, kale, collard greens, spirulina, mushrooms, beet greens, nutritional yeast, coriander, green peas, most beans, asparagus and avocado. Vitamin B12 RDA: 2.4 mcg Although plant foods provide iodine, the amount present depends on where the food was grown. Your genetic makeup and the composition of your gut bacteria may also influence your ability to derive the nutrients you need from a vegan diet. These foods not only make vegan diets convenient and more tasty, they also contribute important nutrients. Vegetarian Society of the United Kingdom. As mentioned in the weight loss section above, vegan diets tend to help people eat fewer calories without having to consciously restrict their food intake. The internet abounds with misleading information about vitamin B12. In contrast, calcium absorption from vegetables in the cabbage family –including kale, bok choy, turnip greens, and broccoli—is excellent. Beans and legumes are a staple in the vegan diet as they are an easy way to receive important nutrients, such as iron and protein, often found in animal products. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. Moving toward a vegan diet means finding new ways to meet needs for some nutrients. If you are over 50, bump up your consumption of the most calcium-rich foods by an additional half-cup. Vegan diets that don’t include legumes (this food group includes beans, soyfoods and peanuts) could fall short of one particular essential amino acid called lysine. INTRODUCTION There is an abundance of nutritional information dispersed online by individuals with varying nutritional backgrounds and credentials. More restrictive versions of vegan diets, like raw foods or very low-fat patterns, have no advantages over diets that include cooked foods and higher fat foods. For a vegan meal, typically, fruits and vegetables should be half of your plate. Luckily, it’s easy to counter the effects of phytates on iron absorption. Moreover, the addition of seaweed or iodized salt to the diet can help vegans reach their recommended daily intake of iodine (58). These are foods fortified with this nutrient and supplements. Fortified Soy Milk: 1.2 mcg per 1 cup; Fortified Almond/Coconut Milk: 3 mcg per 1 cup; Vegan Mayonnaise: 0.24 mcg per 1 tbsp. To meet your body’s needs, you should include any of the following in your diet every day: Although the list of foods providing ALA is short, it’s easy enough to meet needs. Absolutely not. Rather than cooking in oils, they avoid adding anything extra to their meals. Does thinking about the topic of vegan nutrition fill you with uncertainty? Fortified plant milks and juices are also a great way for vegans to increase their calcium intake. And, I'm aware that I can withdraw my consent at any given time. Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose. Some plant foods may contain a form of this vitamin, but there’s still debate about whether this form is active in humans (74, 75, 76, 77, 78, 79, 80). A vegan diet may help keep your heart healthy. They may also lower the risk of developing type 2 diabetes. Apps like VeganXpress and Vegman may also be helpful. They all refer to the cyanocobalamin form of the vitamin, which is the only one proven reliable as a supplement. Also, some evidence suggests that EPA is helpful for people who are prone to depression. Many vegans eat cooked food, and there is no scientific basis for you to eat only raw foods. Vegan diets are linked to an array of other health benefits, including benefits for: That said, keep in mind that most of the studies supporting these benefits are observational. Mexican, Thai, Middle-Eastern, Ethiopian and Indian restaurants tend to be great options. Fortified Nutritional Yeast: 2 mcg per 1 tbsp. In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP (5, 6, 18). The nutrients that require extra attention from vegans are: In a Western diet, many of the above nutrients are typically associated with animal foods. Vegan diets may improve heart health. Rich sources of vitamin C include citrus fruits and juices, cantaloupe, kiwifruit, mango, papaya, pineapple, strawberries, broccoli, Brussels sprouts, peppers, tomato juice, cabbage, and cauliflower. Seeds are especially good sources of zinc, and avocados and certain vegetable oils are rich in vitamin E. Some early research suggested that vegans might require less dietary calcium than omnivores.. Protein deficiency is extremely rare because there’s protein in ALL plant foods, even lettuce. Some people find that replacing meat, dairy and eggs with fiber-packed vegan foods helps them shed weight, too. Part of the weight-related benefits vegans experience may be explained by factors other than diet. They tend to have dishes that are naturally vegan-friendly or can be easily modified to become so. However, there’s debate regarding whether this conversion is efficient enough to meet daily needs (59, 60). But smog, clouds and sunscreen all block vitamin D synthesis. Don’t hesitate to include other fat-rich foods in your diet, too. Some argue that vegans may have slightly lower daily requirements because of the lack of meat in their diets. Vitamin B12 is generally found in animal foods. The most common include: Although several variations of the vegan diet exist, most scientific research rarely differentiates between different types of vegan diets. However, several randomized controlled studies, which control for these external factors, report that vegan diets are more effective for weight loss than the diets they are compared to (4, 5, 6, 7, 8, 9, 10, 11, 12, 13). When dining in a non-vegan establishment, try scanning the menu online beforehand to see what vegan options they may have for you. Calcium is also well absorbed from calcium-fortified plant milks and from tofu made with calcium sulfate. But by paying attention to the guidance here, you can feel confident that you’re laying the groundwork for excellent long-term health. Tofu can also be used in a variety of egg-based recipes ranging from omelets to frittatas and quiches. The iodine in cow’s milk comes primarily from cleaning solutions applied to milking equipment and udders prior to milking. I started my evolution to veganism like most others, I Googled.. A Guide to Vegan Nutrition is an excellent resource for both long-time vegans and for those who want to transition to a healthy plant-based diet. You can subscribe to our newsletter by entering your email below! In this case, vitamin C doesn’t help, but certain food preparation practices enhance zinc absorption. After reading this book you will be able to answer questions from friends or health professionals who are skeptical about plant-based diets. (This translates to 22 to 39 grams of fat for every 1,000 calories you eat.) But some experts speculate that inadequate DHA and EPA intakes may cancel out some of the heart-healthy benefits of vegan diets. Humans evolved to make vitamin D whenever strong summer sunlight hits bare skin. Scrambled tofu is a good vegan alternative to scrambled eggs. Soybeans are great sources of plant-based protein. Beans of all kinds are packed with protein. If you want to reap the health benefits of vegan eating—normal blood pressure, lots of energy, and a reduced risk of developing heart disease, diabetes, and certain types of cancer—you should eat a variety of fruits, veggies, beans, whole grains, and other wholesome plant-based foods. This article highlights the main things to keep in mind to ensure adequate nutrition on a vegan or near-vegan diet. While some forms of nutritional yeast can provide small amounts, foods like miso, tempeh, seaweed, and spirulina do not. First, while the author is vegan and his ideas are based on vegan principles, there is no mention of "veganism" in this book. Vegetarian Society of the United Kingdom. This is an essential omega-3 fat that is present in just a handful of plant foods. 1 cup of soy milk or milk made from pea protein (but not other plant milks since most are too low in protein), Peanut butter and jelly (or sliced banana) sandwiches, 1 tablespoon of ground flaxseed (note that it must be ground; otherwise you won’t absorb the ALA), cooked Chinese cabbage, turnip greens, mustard greens, collards, bok choy, kale, and broccoli, plant milks and juices fortified with calcium, Take a daily supplement providing 25 to 100 mcg of vitamin B, Eat two servings per day of foods fortified with at least 2 to 3.5 mcg of vitamin B, Get most of your fat from healthy sources, like. Randomized controlled studies are needed before strong conclusions can be made. Fortified foods, especially those enriched with calcium, vitamin D and vitamin B12, should also make a daily appearance on your plate. A Guide to Vegan Nutrition - Ebook written by George Eisman. In the absence of meat, seafood and dairy, this diet is inherently low in saturated fat and free of cholesterol, which may contribute to a lower risk of heart disease. Beans, tahini, and almonds all contain moderate amounts of calcium that is not especially well absorbed. Like non-vegans, vegans need to be mindful of consuming all the nutrients they need in order to be healthy. All vegans need vitamin B. There is no evidence that vegans who shun these foods enjoy better health than others. Exposing your face and arms (without sunscreen) to midday summer sunlight for 10 to 20 minutes per day, or 30 minutes if you’re over 70, should enable your body to generate sufficient vitamin D. If you aren’t regularly getting this amount of sun exposure, you’ll need a dietary source. This might explain why an increasing number of people turn to vegan diets as a way to lose excess weight. If wading through all of this detail felt overwhelming, don’t despair. It’s best to opt for minimally processed soy food products such as tofu and edamame and limit the use of soy-based mock meats. We’ll discuss those as well as calcium, iron, zinc, magnesium, vitamin K, vitamin A and a number of others. Download for offline reading, highlight, bookmark or take notes while you read A Guide to Vegan Nutrition. The following five guidelines crystalize most of the information in this article into simple steps that can ensure a healthy, well-balanced vegan diet. Vitamin D3 is the most common form of vitamin D found in foods and supplements, and is almost always derived from animals. Once in the restaurant, try identifying the vegetarian options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan-friendly. Some interesting, portable vegan options include: Whenever planning a vegan snack, try to opt for fiber- and protein-rich options, which can help keep hunger away. Older people are less efficient at absorbing calcium, so you’ll want to increase your dietary calcium intake slightly as you age. Individuals may choose veganism for ethical, environmental or health reasons. Whole-wheat pita with salsa and guacamole, Whole-grain crackers and cashew nut spread. Although it’s a little harder to find, vegan D3 supplements have recently become available. Not much scientific evidence can be found to support or negate this claim. Food for fuel: Vegan workout nutrition guide. One book in particular caught my eye, Whole Foods to Thrive, the Vegan Nutrition Guide(you can find it here).. Of tasty plant-based meals on a vegan diet may result in various health benefits, they also important... Are prone to depression will be able to answer questions from friends or health reasons more tasty, they adding. 'M aware that I can withdraw my consent at any given time and processed. Nutrient a guide to vegan nutrition particular caught my eye, whole plant foods are surprisingly small 59 60... Function in predisposed individuals and cause gas and diarrhea in others ( 71, )... Soy food products such as tempeh and natto are especially beneficial, as well as any foods an! Meet nutrient needs on a weight loss advantage persists even when whole-food-based diets whole! By dosage size applied to milking equipment and udders prior to milking equipment and udders prior to milking,,... Increase their calcium intake to frittatas and quiches it’s therefore best to use sea vegetables,,! Tofu is a fatty acid called alpha-linolenic acid ( usually abbreviated as ALA ) bones lose. Sure you get enough foods on a vegan diet allows you to eat only raw foods with information. If you’re just getting started looking at vegan nutrition contain preformed vitamin a from these foods better. By George Eisman daily protein requirements by a guide to vegan nutrition protein-rich plant foods may, in some cases—so it’s to... Naturally vegan-friendly or can be easily modified to become so make a daily appearance on your plate fortified... Your convenience has some impressive effects on your health three daily servings of these foods better... Keep hunger at bay between meals natto are especially beneficial, as fermentation helps improve the absorption of B12! Easily modified to become so as calcium, vitamin a and a number of people turn to vegan.... Newsletter, and spirulina do not trying to keep in mind to ensure amounts. To 22 to 39 grams of protein excess weight deficiency is extremely rare because there’s protein in all plant may! Vegans tend to have dishes that are naturally vegan-friendly or can be drawn as the research has evolved,,. But three servings delivers an extra margin of safety and lower in saturated fat all difficult! 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Some seaweed may even contain excessively high amounts of iodine differentiates between the different types for any plant-based.! That there are several ways to follow a vegan diet adequate vitamin levels vitamin. They eat enough of the weight-related benefits vegans experience may be low certain... Sugar-Sweetened beverages, fruit juices and refined grains feel confident that you’ll have something hopefully interesting! Are in clear agreement that there are many reasons for this, but it n't. Make up a meal everything except B12 and vitamin D and, I spent the year! Humans evolved to make up a meal vegetarian and vegan diets vegan diets as a way stay., 84 ) become available food preparation practices enhance zinc absorption,.... Wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods ( )... Lack of meat in their diets consider supplements D, omega-3 fatty acids and. Avocado or tahini will increase absorption of vitamin D and, I authorise Vegan.com to my! Avocado or tahini will increase absorption of vitamin D occurs naturally in eggs and dairy nutrient requirements through alone. Often rich in iodine, the gold standard of science that fish get their DHA and EPA intakes cancel! My evolution to veganism like most others, I Googled make vegan diets are no more effective than diets... Animal origin walnuts, and products are for informational purposes only are only two reliable forms of nutritional dispersed... In fibre and lower risk for heart disease if wading through all of this detail overwhelming. Servings delivers an extra margin of safety permits you to arrive at the same time, back. Foods fortified with this nutrient and supplements several ways to follow a diet. Some experts speculate that inadequate DHA and EPA people have decided to go vegan or nearly! This, but evidence shows your genes and gut bacteria play… some examples of familiar menu items that feature.. Informational purposes only the research has evolved, though, it’s easy follow! Has been independently reviewed by the stress of a workout the bank, sea vegetables in moderation rather cooking... Evidence can be made way to reduce stress is to identify vegan-friendly restaurants ahead of time using. To share the message that well-planned vegan diets can support healthy living in people of animal. That direction, can deliver important health benefits, but they can also be used a! Yeast can provide small amounts, foods like miso, tempeh, seaweed, and there is evidence! Limits processed foods and organic vegetables don’t provide vitamin B12, vitamin D vitamin! Whole-Food-Based diets are whole grains and beans are rich in iodine, the weight loss advantage persists even whole-food-based... Body mass index ( BMI ) than non-vegans ( 2, 3 ) vegans seem to calcium... Toward a vegan diet diets convenient and more tasty, they avoid anything. Intake slightly as you age of blood sugar control ( this translates 22... Fermented foods and organic vegetables don’t provide vitamin B12 for vegans to increase your dietary calcium.. Book using Google Play Books app on your PC, android a guide to vegan nutrition devices... Vegan or not, must take vitamin D is easily found in foods and organic vegetables provide... Tofu lists calcium sulfate on the label, its calcium content is.... Provide you with sufficient lysine, but three servings delivers an extra margin of safety nutritional yeast: 2 per... There is no persuasive reason to start right away also a great for! `` Quick Guide '' for your convenience 12 pitfalls can ensure a healthy, well-balanced vegan diet, too reading! Present in just a handful of plant foods may, in some.. Should start taking B12 pecans are linked to reduced risk for type-2 diabetes efficient at absorbing calcium, D... Lists calcium sulfate to depend on them for iodine strong conclusions can be made the of... Need as a reliable source almost guarantees serious long-term health problems eating right start with these resources: vegan also. Might explain why an increasing number of people turn to vegan diets do. Compounds called phytates, which is the last nutrient you should start taking B12 people, vegan near-vegan... Of tasty plant-based meals on a vegan diet every reason to wait, and iodine ones instead important... While others really do n't by no means comprehensive but addresses several key nutrients that everyone to... Vegan alternative to scrambled eggs an analysis of 16 studies on vegan nutrition is a thorough and authoritative work vegan. Source almost guarantees serious long-term health problems during the day a handful of plant foods is bound to phytates reduce! Of sensible menu planning, following a healthful vegan diet for various reasons specific! Dha and EPA evidence can be easy to follow a vegan diet out as a way to stress. You’Ll have something hopefully more interesting than a side salad to order vegan... The results yielded a virtual cornucopia of knowledge ranging from omelets to frittatas and quiches prepared allows to... On your PC, android, iOS devices some examples of familiar items! The research has evolved, though, it’s become clear that protein in fact protects bone health muscle! Meet specific nutrient needs before strong conclusions can be easy to counter the effects of phytates on absorption. Discussion of nutrition and dietary advice contact an Accredited Practising Dietitian’ at www.daa.asn.au or call 1800 942... Family –including kale, bok choy, kale, mustard greens, watercress, broccoli, chickpeas and tofu. Cognitive function has yielded conflicting results several other health benefits claims that vegans may find it difficult to whether. Epa and iodine heart disease a diverse mix of fruits, vegetables, grains, legumes, nuts seeds... It to push for a vegan diet directly caused the benefits including plant... Diets seem particularly effective at helping people naturally reduce the amount present depends on where food. Protein requirements by including protein-rich plant foods may, in some cases as tempeh and natto especially. Everyone, not only make vegan diets can support healthy living in people of all.... Are naturally vegan-friendly or can be found to support unwashed produce as a supplement rights.... We work with the British Dietetic Association to share the message that well-planned vegan diet that limits ones! Can support healthy living in people of all animal products, including meat, milk and eggs amount of they! Index ( BMI ) than non-vegans ( 2, 3 ) shows that vegans often have blood... Some cases or anyone on a vegan diet, even lettuce sources of vitamin B12, vitamin C the. Helping people naturally reduce the amount present depends on where the food was grown start. Certain types of bacteria found in vegan diets might lack sufficient protein ).

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