[KendylParticipant]

Plant based diets usual aim to reduce consumption of meats, oils and fats, and processed foods while having high intakes of fruits and vegetables, whole grains, beans, peas, lentils, seeds and nuts. These diets typically include vegetarianism, veganism, and mediterranean-type eating restrictions. Plant based diets have been linked to reduce obesity,type 2 diabetes, heart disease, high blood pressure, and mortality(1). In a 5-year study done by Rosell and others, at the University of Oxford, those individuals who consumed a vegan diet had the lowest weight gain and those who changed to a vegetarian diet had the greatest weight change (2). This could be beneficial for the reduction of obesity and related diseases: diabetes, high blood pressure, heart disease, etc. All age groups can benefit from this type of diet due to overarching healthful affects.
Plant based diets restrict the intake of specific food groups that may lead to certain health and nutrient concerns. These include protein, iron-which is more readily available in animal sources, vitamin B12- only found in animal products and vegetarians are very likely to have a deficiency without supplementation, calcium and vitamin D- plant based diet consumers must be very aware of these sources to assure adequate intake, and essential fatty acids- omega 3 fatty acids are found in fish and marine animals (1). The American Dietetic Association post their position on plant based and vegetarian diets: “…appropriately planned vegetarian diets, including total vegetarian diets or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes”(3).

References
1. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional Update for Physicians: Plant-Based Diets. Perm J. 2013; 17 (2): 61-66.
2. Rosell M, Appleby P, Spencer E, Key T. Weight gain over 5 years in 21966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. Int J Obes 2006; 30:1389-1396.
3. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc. 2009; 109 (7): 1266-1282.

[KendylParticipant]

Another benefit of protein powders that I found was aimed specifically at elderly adults who are at risk for sarcopenia (muscle deterioration). In a study, by Volpi, et. al, they found that in healthy elderly adults, with oral supplementation of essential amino acids, there was increase in protein anabolism and building. Their conclusion was that essential amino acids are primarily responsible for the protein building in elderly adults. This finding could be very beneficial to this population and provide adequate evidence to support the intake of protein powders with physical activity for the prevention or decrease of sarcopenia.

Reference:
Volpi E, et. al. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr. 2003, 78(2): 250-258.

[Author]

Posts