B12 is the only real deficiency vegans experience and it's easily solved by taking a supplement. B12 isn't some miracle vitamin, exclusive to animal products either. It's produced by bacteria in the soil and since we're usually sterilizing our food, it's not usually found on our produce anymore. That's why livestock are getting it supplemented, just the way vegans are supplementing it. It's not even like eating meat and animal products saves you from B12 deficiency as a big chunk of the population is actually deficient.
I don't completely agree with you about the "essential amino acid myth".
While true that plant proteins are not “incomplete”, it is also true that some aren’t absorbed as well [1] and are lower in certain essential amino acids than others. The article/video that you linked suggests that the essential amino acid profiles don't matter, even from plant proteins, because you get more than you need anyway but that's not true for everybody.
Importantly, if you're someone who is physically active or looking to gain muscle mass! When you're physically active, your body _does_ use almost all of the protein that you give it (at least, all of the protein it's able to absorb through digestion). And if you give it a deficiency in certain essential aa's that it can't create for itself, you can see less muscle growth. In that case, it is important to either stick to some of the more complete veggie proteins or to consume a combination of proteins that satisfy a complete amino acid profile.
I'd be happy to see research to the contrary.
I'd also encourage anyone reading to consider a vegetarian or vegan diet. Cutting out meat is pretty easy, even if you have to complement proteins for bodybuilding, and it's one of the best individual contributions you can make to inhibiting climate change.
This is not a myth, and the video you linked doesn't say it is a myth, it is AA your body can't synthesis : phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.
The sulfur-containing amino acids, methionine and homocysteine, can be converted into each other, cysteine can be made from homocysteine, and phenylalanine with tyrosine. Likewise arginine, ornithine, and citrulline, are interconvertible.
But for example if you only eat rice, you think you get 2.56g per 100g, but just 3.8% of lysine and 8.2% of leucine in its proteins, when you need 23% of leucine and 18% of lysine.
Genuine q- can you explain what you mean by- "It's produced by bacteria in the soil and since we're usually sterilizing our food, it's not usually found on our produce anymore. "
What if we didn't sterilize? Would the bacteria then produce it in our stomach? Once I "get " those bacteria in, do I have to replenish?
I am not suggesting you ingest the soil bacteria, for it to produce the B12 inside your body. If you were to ingest small amounts of soil (on fruit or in water) it should already contain B12. I don't know why anybody would do that, if they could just take dirt (hehe) cheap supplements instead though.
https://nutritionfacts.org/video/the-protein-combining-myth/
B12 is the only real deficiency vegans experience and it's easily solved by taking a supplement. B12 isn't some miracle vitamin, exclusive to animal products either. It's produced by bacteria in the soil and since we're usually sterilizing our food, it's not usually found on our produce anymore. That's why livestock are getting it supplemented, just the way vegans are supplementing it. It's not even like eating meat and animal products saves you from B12 deficiency as a big chunk of the population is actually deficient.