Vegans eat the least protein.
That doesn't mean they don't eat enough protein.
The RDA does not reflect individual requirement.
Here is a brief RDA tweetorial.
>50 years ago, individual protein requirements were assessed in rigorous studies.
Requirements ranged...
The estimated average requirement (EAR) was determined to be 0.66 g protein per kg body weight.
Hypothetical question: What if 100 individuals were provided with a day of food that contained EXACTLY the EAR....how many of them would NOT meet their individual requirement?
By definition, half the individuals would meet their requirement.
But there is also another subtle point to be made here, technically, 50% would meet OR EXCEED their requirement.
Get it, the range tends to be a normal distribution. Most people are either above or below ave.
The RDA's for protein, vitamins and minerals are calculated as being 2 std dev's above the EAR.
Why?
It's a population approach, not an individual approach
If the EAR were recommended, & everyone achieved ONLY that, then by definition half of the population would be deficient.
From a public health perspective, the RDA's are set to meet and/or exceed the individual requirements of the population.
Hypothetical question: What if 100 individuals were provided with a day of food that contained EXACTLY the RDA....how many of them EXCEED their requirement?
As intended, by definition, ~97% of those meeting the RDA exactly would be EXCEEDING their individual requirement (and 2.5% of them would fall short).
This means getting 70-90% of the RDA (i.e., <100%) would still meet and exceed individual requirements for most individuals.
You might be in that 2.5% that needs > RDA. To be safe, you might want to eat a bit more than the RDA...you'd probably need just a little more.
Interestingly, in the US, people eat a LOT MORE than the RDA, according to the National Health And Nutrition Examination Survey
Vegetarians should have no trouble meeting and exceeding their individual requirement.
Vegans need to be more conscious, but should not have a problem provided they have access to a reasonably diverse diet.
Even vegan body builders?
Ask @NimaiDelgado
vegnews.com/2017/6/vegan-b…
There is an important follow-up question.
When the RDA was established, what metric was being used for "requirement"?
Longevity?
Prevention of cancer or heart disease?
Nope.
Maintaining lean muscle mass.
Is that minimal, or optimal?
That will have to wait for another day.
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