Vegan Diets: Right For Your Body?

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. Some people also avoid honey. There are several reasons why someone might choose to adopt a vegan diet, such as health, animal welfare, or environmental concerns. While a vegan diet can offer many health benefits, it is important to carefully plan meals to ensure that you are getting all the necessary nutrients. Before making any significant dietary changes, it is recommended to consult a doctor or dietitian to ensure that it is a safe and suitable choice for you.

Health benefits of a vegan diet

A vegan diet can offer a range of health benefits, from improving heart health to aiding weight loss and reducing the risk of chronic diseases.

Vegan diets tend to be rich in nutrients and low in saturated fats. Research suggests that the diet can improve heart health, protect against cancer, and lower the risk of type 2 diabetes.

A vegan diet can be particularly beneficial for heart health. A large-scale 2019 study linked a higher intake of plant-based foods and a lower intake of animal foods with a reduced risk of heart disease and death in adults. Animal products are the main dietary sources of saturated fats, which raise cholesterol levels, increasing the risk of heart disease and stroke. Plant-based foods are also high in fibre, which is linked to better heart health.

Vegan diets are also associated with a reduced risk of certain cancers. A 2017 review found that eating a vegan diet may reduce a person's risk of cancer by 15%. This may be because plant foods are high in fibre, vitamins, and phytochemicals—biologically active compounds in plants that protect against cancers. The International Agency for Research on Cancer reports that red meat is "probably carcinogenic", and processed meat is carcinogenic, which may cause colorectal cancer. By eliminating red and processed meats from the diet, vegans may reduce their risk of cancer.

Vegan diets can also aid weight loss. Many animal foods are high in fat and calories, so replacing them with low-calorie plant-based foods can help with weight management. Several studies have found that vegans tend to have lower body mass indexes (BMIs) than non-vegans.

However, it is possible to be an unhealthy vegan. A vegan diet may be low in certain nutrients, such as vitamin B12, vitamin D, calcium, iron, and essential fatty acids. It is important to eat a wide variety of colourful fruits and vegetables, whole grains, nuts, seeds, and legumes to ensure adequate nutrient intake.

Overall, a vegan diet can offer numerous health benefits, but it is important to ensure that it is well-planned and includes a variety of nutrient-dense foods.

The drawbacks of a vegan diet

A vegan diet can be very nutritious, but there are some potential risks and challenges. Here are some of the drawbacks of following a vegan diet:

Potential Nutritional Deficiencies

One of the biggest concerns with a vegan diet is the risk of nutritional deficiencies. A vegan diet may not provide sufficient amounts of certain essential nutrients, such as:

• Protein
• Vitamin B12
• Vitamin D
• Calcium
• Omega-3 fatty acids
• Iron
• Zinc

For example, vitamin B12 is mainly found in animal-based foods, so vegans may need to include fortified foods or supplements in their diet to meet their daily requirements. Similarly, omega-3 fatty acids from plant sources may not have the same heart-health benefits as those found in oily fish.

Restrictive and Challenging

A vegan diet can be very restrictive, making it difficult to plan balanced meals and ensuring you get all the necessary nutrients. This restriction may also pose challenges when dining out or during social gatherings, as vegan options may not always be available or understood by others.

Higher Expense

Specialty vegan products and substitutes can sometimes be more expensive than their non-vegan counterparts. Organic or specialty items may strain your budget, making it more difficult to maintain a vegan diet.

Initial Learning Curve

Transitioning to a vegan diet may require learning new recipes, understanding ingredient alternatives, and familiarising yourself with plant-based nutrition. This learning process can feel overwhelming, especially for those who are not used to cooking or planning their meals.

Pregnancy and Breastfeeding Considerations

Pregnant or breastfeeding women following a vegan diet need to ensure they get enough vitamins and minerals for their child's healthy development. There is a risk of vitamin and mineral deficiencies in both the mother and child if the diet is not carefully planned and supplemented when necessary.

Nutrients to consider on a vegan diet

A vegan diet is based on plants and foods made from plants, including vegetables, grains, fruits, nuts, and legumes. Vegans do not eat foods that come from animals, including meat, fish, seafood, poultry, dairy, and eggs.

A well-planned vegan diet can provide all the nutrients you need to be healthy. However, there are some nutrients that are more difficult to get through a vegan diet. Here are some nutrients to consider when following a vegan diet:

• Vitamin B12: Vitamin B12 is important for maintaining healthy blood and a healthy nervous system. Vegans can get vitamin B12 from fortified foods such as breakfast cereals, unsweetened soya drinks, and nutritional yeast. However, a vitamin B12 supplement may be needed to ensure adequate intake.
• Vitamin D: Vitamin D helps regulate the amount of calcium and phosphate in the body and is important for bone, teeth, and muscle health. Vegans can get vitamin D through exposure to sunlight, fortified foods such as fat spreads, breakfast cereals, and plant milks, and supplements.
• Calcium: Calcium is necessary for maintaining healthy bones and teeth. Vegans can get calcium from green leafy vegetables such as broccoli and cabbage, fortified plant milks and juices, sesame seeds and tahini, and dried fruit.
• Iron: Iron is essential for the production of red blood cells and is found in wholemeal bread, breakfast cereals fortified with iron, dark leafy greens, and dried fruits. However, iron from plant-based foods is not absorbed as well as iron from meat, so vegans may need to consume more iron-rich foods or consider a supplement.
• Omega-3 fatty acids: Omega-3 fatty acids are important for maintaining a healthy heart and can be found in walnuts, flax seeds, chia seeds, hemp seeds, and soybeans. While vegans can get omega-3 fatty acids from plant sources, evidence suggests that the benefits may not be the same as those from oily fish.
• Zinc: Zinc is a mineral that is crucial for metabolism and immune function. Vegans can get zinc from whole grains, tofu, legumes, nuts, and seeds. However, zinc absorption from plant foods may be limited due to their phytate content, so vegans may need to consume more zinc-rich foods or consider a supplement.
• Iodine: Iodine is necessary for healthy thyroid function and can be obtained from iodized salt or seaweed. Vegans are considered at risk of iodine deficiency and may need to consider an iodine supplement.

It is important to plan your vegan diet carefully to ensure you are getting all the essential nutrients your body needs. If you are pregnant, breastfeeding, or have young children, it is especially important to ensure you are getting adequate nutrients through your diet or supplements.

How to get started on a vegan diet

A vegan diet is based on plants, including vegetables, grains, nuts, and fruits, and foods made from plants. Vegans do not eat any animal foods, including meat, fish, seafood, poultry, dairy, eggs, and honey.

How to get started

If you want to go vegan, you could either plunge right in and cut out all animal products at once, or take a more gradual approach and increase the amount of fruit and vegetables you eat at each meal.

Healthy eating as a vegan

• Eat at least 5 portions of a variety of fruit and vegetables every day
• Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates (choose wholegrain where possible)
• Eat fortified dairy alternatives, such as soya drinks and yogurts (choose lower-fat and lower-sugar options)
• Eat beans, pulses, and other proteins
• Eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day
• Choose unsaturated oils and spreads, and eat them in small amounts
• Have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium, and iron
• Drink plenty of fluids (6 to 8 cups or glasses a day)

Getting the right nutrients

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine, and selenium.

Nutrients to consider on a vegan diet

• Vitamin B12: Vitamin B12 is mainly present in animal products, so vegans can get it from fortified cereals and plant milk, nutritional yeast, and yeast spreads.
• Iron: Beans and dark leafy greens are good sources.
• Calcium: Calcium is found in tofu, tahini, and leafy greens.
• Vitamin D: Regularly eating vitamin D-fortified foods and spending time in the sun can boost vitamin D levels.
• Omega-3 fatty acids: Walnuts and flaxseeds are good sources of ALA, but seaweeds and algae are the only plant sources of EPA and DHA.
• Zinc: Beans, nutritional yeast, nuts, and oats are high in zinc.
• Iodine: Plant-based sources include seaweeds and fortified foods.

Vegan diet during pregnancy and breastfeeding

A vegan diet can be followed during pregnancy and breastfeeding, but careful planning is required to ensure the mother and child receive adequate nutrition.

Pregnancy

Pregnant women following a vegan diet should ensure they are getting enough vitamins and minerals for their child to develop healthily. The following nutrients are particularly important:

• Iron: Include iron-rich foods such as lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, dried figs, raisins, quinoa and fortified breakfast cereal in your diet.
• Calcium: Include calcium-rich foods such as calcium-fortified foods and calcium-set tofu.
• Vitamin B12: Ensure a reliable daily intake of vitamin B12 from fortified foods or a supplement.
• Iodine: Ensure a reliable iodine intake by using a supplement.
• Folic acid: Take a daily folic acid supplement while trying for a baby and during the first 12 weeks of pregnancy.
• Vitamin D: Take a daily supplement containing vitamin D.
• Omega-3 fats: Consider microalgae omega-3 fat supplementation.

Pregnant women should also limit caffeine to 200mg per day, follow advice about food safety during pregnancy, and consult a dietitian to ensure they are getting all the nutrients they need.

Breastfeeding

Breastfeeding requires extra protein and zinc, so be sure to include good sources such as beans, chickpeas, lentils, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds and quinoa in your meals.

Breastfeeding women should also ensure they are getting enough calcium, vitamin B12, iodine, vitamin D, and omega-3 fats.

General Tips

• Eat a variety of nutrient-dense, whole foods.
• Eat plenty of fruits and vegetables.
• Include plenty of plant-based protein sources such as tofu, seitan, tempeh, legumes, nuts and seeds.
• Eat calcium-fortified foods and consider taking supplements.
• Take a folic acid supplement while trying for a baby and during the first 12 weeks of pregnancy.
• Take a vitamin D supplement.
• Consider taking an omega-3 fat supplement.
• Limit caffeine and alcohol.
• Avoid raw sprouts, unwashed produce, and unpasteurized juice.
• Avoid restrictive versions of the vegan diet, such as fruitarian or raw vegan diets.

Frequently asked questions