Fruit and vegetables are rich in fibre and vitamins and can make a big difference to someone whose diet has been lacking those things.
The Need for Fiber is Questionalbe
The information regarding the need for much fiber is quationalble.
It's somewhat like cholesterol's villification back with Ancel Keys in, circa 1960s.
The exception is that it appears the need for fiber has been greaterly over rated.
Let's look at...
Constipation
This chart resrach demonstrated the less fiber was more effective at regular bowl movements than higher fiber.
Dr. Paul Mason - 'from fibre to the microbiome: low carb gut health'
Mason examine the misinformation on the need for fibre in this presentation.
Is Fiber Bad For You?
The Top 12 Myths And The Real Truth About Whether Fiber Is Killing Your Insides.
Is Fiber Bad For You?
This article examines more of the myths of fiber.
Dr. Zoë Harcombe - 'What about fiber?'
Harcombe's presention examine the misinforamtion that continues to be perpetuated regarding fiber intake.
Vegan Diet Issue
One of the primary issues with the Vegan Diet is protein quality.
Vegan Protein are inferior to animal proteins. A couple of exceptions appear to be Soy Protein. Soy Protein has a bit of a negative stigma it; which I am on the fence about.
Pea Protein is one of the other quality proteins.
However, since most individual consume real vegan foods, it difficult to obtain enought quality protein.
As an example, to obtain enought protein in one beans and rice meal, an individual would need to consume two (2) cup. Beans and rice are great but having two (2) cups as a serving is a bit much.
The Low Leucine Issue of Plant Protein
The main issue with Plant Protein is they are low in Leucine; the amino acid responsible for triggering an anabolic, muscle building effect (mTOR).
Dr. Layne Norton's Research
One of the lowest form of protein is wheat.
Research by Norton determined that if Leucine was used to spike or was taken with low vegan protein,like wheat, it elicited the same anabolic effect as consuming Whey Protein.
Whey is consider the Anabolic Protein due to it high level of Leucine.
Added leucine makes wheat protein as anabolic as whey
A protein that athletes rightly turn their nose up at – because it doesn't provide the optimal amino acids for muscle building – becomes a lot more interesting if you add leucine to it. Nutritionists at the University of Illinois wrote in Nutrition & Metabolism about the animal study they...
www.ergo-log.com
"Nutritionists at the University of Illinois wrote in Nutrition & Metabolism about the animal study they performed in which wheat protein became as anabolic as whey after leucine was added to it."
Conclusion
Norton's findings are interesting for the growing number of vegan bodybuilders. If they are able to find vegan leucine, they would be able to boost considerably the anabolic effect of the plant-based proteins they consume.
Restrictive Diets
Any Diet that restrict certain foods present some issue that need to be address to ensure it works.
Due to a metabolic condition, I* have been on a Ketogenic Diet since July 2016.
So, I aware issues of the Keto Diet and how to address them.
As an example, I one is that I need to consume more sodium. Part of that my sodium plan is that I have Chicken Bullion in the mornings; which has 800 mg of sodium and around 200 gram of potassium.
www.sciencestrength.com
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