# Reducing on plants: amino acid profiles, iron and the vegan nutrient gap

> On a plant-based diet it isn't the amount of protein that decides but the amino acid profile - plus the availability of iron, zinc and B12. What the research shows, and how the WOO® White Box Small Vegan covers these points.

Eating plant-based while reducing body weight means two jobs instead of one: the energy deficit and the nutrient density. Concretely, it comes down to amino acid profiles, to iron and zinc, and to vitamin B12.

## Amino acid profile and leucine: what actually counts

Protein quality is measured with the **DIAAS**: how well a source's digestible indispensable amino acids cover requirements. Herreman et al. (2020) compared dozens of sources in Food Science & Nutrition - plant ones usually score below animal ones, not because amino acids are missing, but because in each case one is limiting: cereals and nuts are low in **lysine**, legumes in **methionine** and cysteine. Combined in the same meal, the profiles complement each other.

The stimulus for muscle protein synthesis comes from **leucine**. Gorissen et al. (2018) found 6 to 8 percent leucine in plant isolates in Amino Acids, against 10 to 11 percent in dairy proteins - in practice 30 to 40 grams of protein instead of 20 to 25, ideally from several sources.

## Iron, zinc and B12: the three real bottlenecks

Plant iron comes as **non-haem iron**. Hunt (2003) describes in the American Journal of Clinical Nutrition absorption rates between a few and around 20 percent: **phytates** from whole grains and legumes and polyphenols from tea and coffee inhibit uptake, **ascorbic acid** in the same meal raises it several-fold. Zinc shows the same phytate dependence. Vitamin B12 has no plant-based solution: Pawlak et al. (2013) found high deficiency prevalences across all age groups among vegetarians and especially vegans in Nutrition Reviews - only fortified foods or a supplement are reliable, and permanently so.

## Satiety without animal protein: energy density does the work

Rolls (2009) shows in Physiology & Behavior that we eat a constant volume of food across days: lower the **energy density** and energy intake falls without portions shrinking. Vegetables, legumes and fruit deliver plenty of water and fibre per kilocalorie. Fermentable **inulin** adds a second route via the gut microbiota - in the colon it becomes short-chain fatty acids that feed into satiety signalling.

## How the WOO® White Box Small Vegan is set up

The [WOO® White Box Small Vegan](/en/shop/woo-white-box-small-vegan) is a 5-day programme without animal components that alternates reduction, fasting and rebuilding days: coordinated vegan products plus a detailed nutrition plan. It addresses exactly those bottlenecks. **[WOO® Vegan Walnuss Ahornsirup](/en/shop/woo-vegan-walnut-maple-syrup-can)** supplies the plant protein, **[WOO® Reset](/en/shop/woo-reset-box)** brings L-glutamine and alkaline minerals alongside the critical micronutrients - iron, zinc, vitamin B12 and L-ascorbic acid, which supports iron uptake. **[WOO® Metabolic](/en/shop/woo-metabolic-box)** is 67 percent inulin, **WOO® Energy** provides readily available carbohydrates. The box is meant for anyone who wants to reduce on a vegan diet without going hungry - stick to the enclosed plan and to each product's usage instructions.

## Frequently asked questions

**Is plant protein enough to hold on to muscle?**
Yes, if the amount and the variety are right: 30 to 40 grams of protein per serving and a combination of cereal, nut and legume protein so the limiting amino acids complement each other.

**Why vitamin C together with plant-based iron?**
Ascorbic acid reduces ferric to ferrous iron, forms a soluble complex and buffers the phytates. The effect only occurs when both end up in the same meal.

**Do I need B12 during just five days?**
B12 is not a question of days but of months: the liver stores it and a deficiency develops slowly. Anyone eating vegan long term needs a permanent source.

## Sources

Herreman L et al. (2020), Food Science & Nutrition - Comprehensive overview of the quality of plant- and animal-sourced proteins based on the digestible indispensable amino acid score.
Gorissen SHM et al. (2018), Amino Acids - Protein content and amino acid composition of commercially available plant-based protein isolates.
Hunt JR (2003), American Journal of Clinical Nutrition - Bioavailability of iron, zinc, and other trace minerals from vegetarian diets.
Pawlak R et al. (2013), Nutrition Reviews - How prevalent is vitamin B12 deficiency among vegetarians?
Rolls BJ (2009), Physiology & Behavior - The relationship between dietary energy density and energy intake.