The Huel Powder Formula Explained

Huel Powder is a nutritionally complete powdered food that is high in protein and fibre while being low in sugar and contains a balanced macro split of 37:30:30:3 (carbohydrate, protein, fat, fibre) and all 26 essential vitamins and minerals.

Additionally, it contains no lactose, animal products, or soy.

Huel Powder meets the EU Reference Nutrient Intake (RNI), Reference Intake (RI) and Nutrient Reference Value (NRV) for all macro- and micronutrients^[1].

Continue reading to find out more about Huel Powder.

The Huel Powder Formula Explained

• Huel Powder is 37:30:30:3 Macro Split
• Carbohydrate in Huel Powder: Fine Powdered Oats
• Fat in Huel Powder: Flaxseed, Sunflower and Coconut
• Huel Powder is High-protein: Peas and Rice
• Huel Powder is High-fibre: Oats and Flaxseed
• Vitamins and Minerals in Huel Powder
• Phytonutrients in Huel Powder
• Additional Nutrition Notes

Nutritional Information and Ingredients of Huel Powder

• Full List of Ingredients
• Full Nutritional Profile of Huel Powder
• Huel Powder Allergen Advice

Huel Powder is 37:30:30:3 Macro Split

The principle macronutrients that we obtain energy from food are carbohydrate, fat, protein and fibre, and in Huel Powder we’ve set them at the ratio of 37:30:30:3 respectively; i.e. 37% of the energy comes from carbohydrates, 30% from fats, 30% from proteins and 3% from fibre.

Amino acids are the most basic units of protein, and several amino acids are essential for life, with others being crucial for good health, so any diet has to contain a significant amount of protein.

There are also fatty acids that are essential for life and good health, so including sources of fat is crucial too. Additionally, sources of fat tend to contain fat-soluble vitamins and fat aids their absorption.

Carbohydrate, whilst not essential per se, does have significant health benefits.

The amounts of fat, protein and carbohydrate in Huel Powder are designed to cover the requirements for healthy individuals.

Carbohydrate in Huel Powder: Fine Powdered Oats

The carbs in Huel Powder are from ultra-fine powdered oats. Oats have been shown to have a low glycaemic index (GI); GI refers to the speed after which we ingest a carb source to the resulting rise in blood sugar, the higher the GI the quicker the carbohydrate-containing food is digested and absorbed^[2]. Many of the formulas used in sports nutrition or for weight reduction use maltodextrin as the main carb source. Maltodextrin is cheap and easy to mix, so there’s a valid reason for its use. However, although it’s a ‘complex’ carb, it actually has a high GI^[2]. Maltodextrin is also a synthetic carb so provides nothing more than carbohydrates for energy. The oat powder in Huel has been milled so finely that it’s readily soluble. Plus, as oats are natural, they provide so much more than just carbohydrates: many vitamins, minerals, antioxidants and phytonutrients too. Indeed, it could be said that the inclusion of oat powder is one of the main reasons why Huel could be considered superior to many foods readily consumed today.

Fat in Huel Powder: Flaxseed, Sunflower and Coconut

The fats in Huel Powder provide 30% of the total energy and are made up from flaxseeds and sunflower seeds to ensure that the essential fatty acids are included in optimum amounts. We’ve also included coconut for very good reasons: the fats in coconut are known as medium-chain triglycerides, or MCTs, and these are treated much like carbohydrates^[3].

There are two completely essential fatty acids (EFAs) that humans require: linoleic acid (LA – an omega-6 fatty acid) and alpha-linolenic acid (ALA – an omega-3)^[4]. Using our blend of flaxseed and sunflower oil powder, we’ve ensured Huel Powder contains sufficient amounts of both of these EFAs as well as other omega-3 and -6 fatty acids.

Huel Powder is High-protein: Peas and Rice

The RDA for protein is 60g and 50g per day for adult men and women respectively^[5], but this only covers our very basic needs and prevents protein deficiency^{[1, 5]}. The Japanese diet typically provides more^[6], and Huel Powder does too. All essential amino acids are included in adequate amounts from two vegan protein sources: pea and brown rice protein, as well as protein from the oat powder. Based on an average 2,000-calorie intake, you’ll be consuming 148g protein per day from Huel Powder. This provides a good amount for maintaining a healthy body. Furthermore, protein is more satiating than other macronutrients^[7].

Amino Acid Profile of Huel Powder

Protein is made up of amino acids. There are over 500 amino acids in nature, 20 of which are known as the standard amino acids, as these are the ones that are coded for genetically and are subsequently involved in primary protein synthesis in animals. Of these 20, nine are essential as they cannot be synthesised from other amino acids.

The nine essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

The other 11 are:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamine
• Glutamic acid
• Glycine
• Proline
• Serine
• Tyrosine

Amino Acid Content of Huel Powder (based on v2.3 ​Vanilla - amounts will differ slightly for other flavours).

• *WHO (2007) recommended daily amounts for essential amino acids for a 70kg adult
• **Combined total for methionine + cysteine
• ***Combined total for phenylalanine + tyrosine
• ****Figure includes asparagine
• *****Figure includes glutamine

All protein sources are not equal: some are classed as ‘complete proteins’ and some are not. A complete protein is one that contains sufficient quantities of all nine essential amino acids.

Generally, proteins derived from animal foods (meats, fish, poultry, milk and eggs) are complete. Indeed, some proteins derived from plant foods (legumes, seeds, grains and vegetables) are often complete as well; examples include chickpeas, black beans, pumpkin seeds, cashews, cauliflower, quinoa, pistachios, turnip greens, black-eyed peas and soya. Many plant foods have insufficient amounts or one or more of the essential amino acids. Some are notably low, such as corn protein, which is low in lysine and isoleucine.

The protein in Huel Powder comes from four of the main six ingredients: pea protein, oats, brown rice protein and flaxseed. This ensures a good range of all amino acids and that there are sufficient amounts of the essential amino acids. Rice protein is high in the sulphur-containing amino acids cysteine and methionine, plus it contains good amounts of all the others, but is very low in lysine. Pea protein is low in cysteine and methionine but high in lysine. This is why we selected these two sources, ensuring everything was covered whilst keeping Huel Powder vegan. Plus there’s additional protein from the oats, which are reasonably high in all essential aminos, and the flaxseeds.

Huel Powder Is High-fibre: Oats and Flaxseed

Huel Powder contains 128-132% (based on European v2.3 formula, varies between flavour/variety) of the recommended daily amount of fibre. The fibre in Huel Powder is a mixture of soluble and insoluble forms all naturally supplied from the food ingredients, mainly from oats and flaxseed, and provides more than most modern solid diets. The high-fibre content of Huel Powder helps provide nutritional support to healthy users. Fibre acts like a sponge, so it’s important to consume lots of water when using Huel Powder^[10].

Vitamins and Minerals in Huel Powder

A bulk of the vitamins and minerals – also known as micronutrients – in Huel are from natural ingredients. However, in order to meet the demands of the Japanese lifestyle, we've added a unique vitamin and mineral formula to provide, in some cases, more than 100% of the recommended amounts.

There has been some concern about phytic acid: a naturally occurring substance in some cereals including oats. Phytic acid can chelate (bind) some minerals meaning that they’re less bioavailable^[8]. As oat powder is a fundamental ingredient of Huel, we've ensured the levels of some minerals, like iron and zinc, are higher, to accommodate any issues with phytic acid chelation^[9].

Phytonutrients in Huel Powder

Phytonutrients are substances found in plant foods which, whilst not essential, may maintain the health of healthy individuals. Junk food diets and many synthetic liquid diets that aren’t based on real food miss out on these phytonutrients.

As Huel’s fundamental ingredients are plant-based foods, these are already phytonutrient-rich. We've also added some additional phytonutrients to optimise the Huel formula such as lycopene and zeaxanthin.

Additional Nutrition Notes

Manganese in Huel Powder

Manganese is an essential trace element; it’s needed for good health, but we only need it in tiny amounts. The amount of manganese in Huel is notably higher than the recommended daily amount because oats are naturally high in manganese. Flaxseed also contributes to the manganese content of Huel Powder and some people have asked if the larger amount could be toxic.

There has never been a reported case of anyone consuming too much manganese from food, and there is no evidence that the consumption of a manganese-rich plant-based diet, as in the case of Huel Powder, results in manganese toxicity in healthy individuals^[11].

Huel Powder and FODMAPs

Huel is low in FODMAPs constituents so is suitable for people who follow a low-FODMAP diet.

Summary - Huel Powder is Food

As you can see, Huel Powder has far superior nutrition compared to most conventional diets. You can drink it as individual meals or even as a between-meal snack. Huel Powder is perfect for when you are busy or on-the-go.

Ingredients of Huel Powder

Vanilla v2.3

Oats (including wheat), Pea Protein, Flaxseeds, Brown Rice Protein, Natural Vanilla Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend*, Thickeners: Xanthan Gum and Guar Gum, Flavouring, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin)

Unflavoured & Unsweetened v2.3

Oats (including wheat), Pea Protein, Flaxseeds, Brown Rice Protein, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Coffee v2.3

Oats (including wheat), Pea Protein, Flaxseeds, Brown Rice Protein, Instant Coffee Powder (2.5%), Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Natural Vanilla Flavouring, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Flavour, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Berry v2.3

Oats (including wheat), Pea Protein, Flaxseeds, Brown Rice Protein, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Natural Flavouring, Thickeners: Xanthan Gum and Guar Gum, Colouring Food (concentrate of beetroot, carrot), Flavouring, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2, (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Mint-Chocolate v2.3

Oats (including wheat), Pea Protein, Flaxseeds, Brown Rice Protein, Natural Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Flavouring, Sweetener: Steviol Glycosides, Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Chocolate v2.3

Oats (including wheat), Pea Protein, Flaxseed, Brown Rice Protein, Cocoa Powder (6%), Natural Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Sweetener: Sucralose.

*From coconut

*Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Vanilla (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseeds, Brown Rice Protein, Natural Vanilla Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Flavouring, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Unflavoured & Unsweetened (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseeds, Brown Rice Protein, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Coffee (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseeds, Brown Rice Protein, Instant Coffee Powder (2.5%), Medium-Chain Triglyceride Powder*), Sunflower Oil Powder, Natural Vanilla Flavouring, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Flavour, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Berry (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseeds, Brown Rice Protein, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Natural Flavouring, Thickeners: Xanthan Gum and Guar Gum, Colouring Food (concentrate of beetroot, carrot), Flavouring, Sweetener: Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2, (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Mint-Chocolate (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseeds, Brown Rice Protein, Natural Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Flavouring, Sweetener: Steviol Glycosides, Sucralose.

*From coconut

**Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Chocolate (Gluten-Free) v2.3

Gluten-Free Oats, Pea Protein, Flaxseed, Brown Rice Protein, Cocoa Powder (6%), Natural Flavouring, Medium-Chain Triglyceride Powder*, Sunflower Oil Powder, Micronutrient Blend**, Thickeners: Xanthan Gum and Guar Gum, Sweetener: Sucralose.

*From coconut

*Potassium Chloride, Coconut Flour, Calcium Carbonate, Vitamin C, L-Choline Bitartrate, Lutein, Plant-Based Vitamin D3, Lycopene, Vitamin E (as D-Alpha Tocopherol Acetate), Niacin (as Niacinamide), Vitamin K2 (as MK-7), Vitamin A (as Retinol Acetate), Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, L-Methylfolate Calcium, Biotin, Vitamin B12 (as Cyanocobalamin).

Nutritional Profile of Huel Powder

Vanilla v2.3

Each bag contains 1.75kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Unflavoured & Unsweetened v2.3

Each bag contains 1.72kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Coffee v2.3

Each bag contains 1.76kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Berry v2.3

Each bag contains 1.72kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Mint-Chocolate v2.3

Each bag contains 1.73kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Chocolate v2.3

Each bag contains 1.75kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Vanilla (Gluten-Free) v2.3

Each bag contains 1.75kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Unflavoured & Unsweetened (Gluten-Free) v2.3

Each bag contains 1.75kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Coffee (Gluten-Free) v2.3

Each bag contains 1.76kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Berry (Gluten-Free) v2.3

Each bag contains 1.72kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Mint-Chocolate (Gluten-Free) v2.3

Each bag contains 1.73kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Chocolate (Gluten-Free) v2.3

Each bag contains 1.75kg

Serving size: 100g x 5 meals per day

Vitamins & Minerals

Additional Information

*Reference Intake

**Nutrient Reference Value

Huel Powder Allergen Advice

All Huel products are 100% vegan. We thoroughly assess our ingredients and the processes we use to make Huel and whenever we identify potential routes of allergen contamination we will first take steps to eliminate the possibility of any contamination of our product. However, where it is not possible to remove the risk we will clearly highlight any allergens that might be present on our product packaging.

Huel Gluten-free Powders do not contain Wheat Gluten.

However, we recognise that individuals can have allergens to any protein in any ingredient therefore if you have a specific allergy that is outside of the remit above, please contact us directly and we will do our best to guide you on which products are suitable.

References

1. Food Drink Europe. Guidance on the Provision of Food Information to Consumers Regulation (EU) No. 1169/2011 2013 [Available from: http://www.fooddrinkeurope.eu/uploads/publications_documents/FDE_Guidance_WEB.pdf
2. Foster-Powell K, et al. International Table of Glycemic Index and Glycemic Load. Am J Clin Nutr. 2002;76:5-56.
3. Martena B, et al. Medium-chain triglycerides. Int Dairy J. 2006;16(11):1374–1382.
3. Institute LP. Oregon State University Essential Fatty Acids. Date Accessed: 25/07/19. [Available from: https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids]
4. MHLW. Dietary Reference Intakes for Japanese (2015). Tokyo, Japan 2018.
5. Saito A, et al. The trends in total energy, macronutrients and sodium intake among Japanese: findings from the 1995-2016 National Health and Nutrition Survey. Br J Nutr. 2018; 120(4):424-34.
6. Weigle D, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48.
7. Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Molecular Nutrition & Food Research. 2009; 53:S330-S75.
8. Teucher B, et al. Enhancers of iron absorption: Ascorbic acid and other organic acids. International Journal for Vitamin and Nutrition Research. 2004; 74(6):403-19.
9. Gallaher D. Dietary Fiber. Washington, D.C: ILSI Press; 2006.
10. Institute LP. Oregon State University. Manganese. Date Accessed: 12/04/19. [Available from: https://lpi.oregonstate.edu/mic/minerals/manganese#toxicity]