Creating A Healthy Vegan Diet: A Simple Guide

A vegan diet is often associated with health benefits, such as improved blood sugar control, reduced risk of heart disease, and weight loss. However, it's important to ensure that your vegan diet is well-planned to meet all your nutritional needs and avoid potential deficiencies. Here are some tips to help you make a healthy vegan diet:

- Focus on plant-based proteins like beans, peas, lentils, nuts, and seeds.

- Include plenty of fruits and vegetables to get your daily dose of vitamins and minerals.

- Choose whole grains like brown rice and quinoa, which are rich in iron and B vitamins.

- Discover new plant-based proteins such as tofu, tempeh, edamame, and chickpeas.

- Don't assume that all vegan food products are healthy; opt for whole, nutritious foods like carrots, hummus, nuts, and dried fruit.

- Pay attention to vitamins and minerals that may be lacking in a vegan diet, such as vitamin B12, vitamin D, omega-3 fatty acids, and iodine. Consider taking supplements or including fortified foods in your diet to meet these needs.

- Make sure to get enough calcium through calcium-set tofu, fortified plant-based milk and yoghurt, and leafy greens like kale.

- Plan your meals and snacks to ensure you're getting a balanced and varied diet.

Fortified foods and supplements

Fortified Foods

Fortified foods are foods that have been enhanced with specific nutrients, such as vitamins and minerals. They can be a great way for vegans to get the nutrients they may be lacking from a plant-based diet. Here are some examples of fortified foods that can benefit a vegan diet:

• Calcium-fortified plant milk and yoghurt : These can help vegans meet their recommended daily calcium intake. Look for varieties fortified with vitamins B12 and D as well.
• Vitamin B12-fortified nutritional yeast : Nutritional yeast is a great way to add a cheesy flavour to vegan dishes, and choosing a B12-fortified variety can help you meet your B12 needs.
• Iodine-fortified salt : Iodine is important for thyroid function, and vegans may not get enough from plant sources. Adding iodized salt to your meals can help ensure you're getting enough.
• Fortified breakfast cereals : Some breakfast cereals are fortified with vitamins and minerals, including vitamin B12, which is important for vegans to include in their diet.
• Fortified plant-based spreads and soy milk : These can be a good source of vitamin D, which is important for bone and muscle health.

Supplements

While it's best to get your nutrients from whole foods whenever possible, supplements can be helpful if you're not meeting your daily requirements through diet alone. Here are some supplements that may be beneficial for vegans:

• Vitamin B12 : This vitamin is mainly found in animal products, so vegans may need to supplement. Look for the cyanocobalamin form, as it is the most studied and effective for most people.
• Vitamin D : Vitamin D is important for bone and muscle health, and vegans may not get enough through diet alone. Look for vegan forms such as D2 or vegan D3 derived from lichen.
• EPA and DHA (omega-3 fatty acids) : These are important for eye, brain, and heart health. Algae oil supplements can provide a vegan source of these omega-3s.
• Iron : Only supplement with iron if you have a documented deficiency, as too much can cause health issues. Include iron-rich plant foods in your diet, such as lentils and leafy greens, and optimise absorption by combining them with vitamin C-rich foods.
• Iodine : Iodine is important for thyroid function, and vegans may need to supplement if they don't get enough from fortified foods or iodized salt.
• Calcium : Calcium is important for bone health, nerve function, and blood clotting. Take calcium supplements in doses of 500 mg or less at a time for better absorption, and avoid taking them with iron or zinc supplements.
• Zinc : Choose a zinc gluconate or zinc citrate supplement, and avoid taking it at the same time as a calcium supplement.

Getting enough protein

Protein is one of three macronutrients that our bodies use for energy, the others being carbohydrates and fats. It is made up of 20 individual building blocks called amino acids, which are vital for building and repairing cells, creating enzymes and antibodies, and other essential functions.

While it is a common concern that vegan diets may lack sufficient protein, this is unfounded in science. In fact, most people already get more protein than they need. A varied vegan diet that includes tofu, tempeh, beans, pulses, nuts, seeds, and plant-based dairy alternatives will provide all the protein you need.

The Recommended Dietary Allowance (RDA) for protein varies by age. For adults, the RDA is 0.8 grams per kilogram of body weight (about 0.36 grams of protein per pound). For a 130-pound adult, this equates to 47 grams of protein per day, and for a 170-pound adult, it is 62 grams per day.

High-Protein Vegan Foods

• Seitan
• Tofu
• Tempeh
• Edamame
• Lentils
• Beans (kidney, black, pinto, chickpeas)
• Nutritional yeast
• Spelt
• Teff
• Hemp seeds
• Green peas
• Spirulina
• Ezekiel bread
• Soy milk
• Oats
• Wild rice
• Chia seeds
• Nuts and nut butter
• Mycoprotein

Complete Proteins

A food is considered a complete protein if it contains all nine essential amino acids. While most complete proteins come from animal products, some plant foods are also complete proteins, including:

• Soy foods (tofu and edamame)
• Certain grains, legumes, nuts, seeds, and vegetables, when eaten in combination

Omega-3 fats

Omega-3 fatty acids are essential for maintaining heart and brain health, as well as supporting eye health, skin health, the immune system, and brain and nerve development.

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is present in plant oils, DHA and EPA are found in fish, krill, and algae.

The body can convert ALA to EPA and DHA, but the conversion rate is less than 15%, so it's important to include a variety of omega-3 foods in your diet.

• Include a rich source of ALA in your daily diet, such as chia seeds, ground linseed (flaxseed), shelled hemp seeds, or walnuts.
• Limit your intake of pumpkin or sunflower seeds to around 30 grams (1/4 cup) per day.
• Use vegetable (rapeseed) oil as your main cooking oil instead of sunflower, corn, or sesame oil.
• Consider taking a microalgae supplement, especially during pregnancy, breastfeeding, and childhood, as omega-3 fats are important for brain, nerve, and eye development.
• Sprinkle ground linseed (flaxseed) or shelled hemp seeds on overnight oats, porridge, or breakfast cereal.
• Stir chia seeds into some fortified yoghurt alternative.
• Add walnuts to a salad or press them into peanut butter on toast.
• Blend walnut, linseed (flaxseed), or hemp oils into dips or use them to make salad dressings.
• Make breakfast chia pots by soaking chia seeds in plant-based milk overnight and topping with fresh berries in the morning.
• Add ground flaxseed to oatmeal or other breakfast cereals.
• Make walnut and maple granola by mixing rolled oats, chopped walnuts, and almonds with maple syrup and coconut oil and roasting them in the oven.
• Make walnut "parmesan" by blitzing together nutritional yeast and walnuts in a blender and using it as a topping for pasta or vegetables.
• Make a hemp salad by adding hemp hearts and a hemp oil dressing to a mixed vegetable salad.
• Make walnut "meat" by blitzing walnuts and raw mushrooms in a food processor to create a vegan mince alternative that can be used in burritos, tacos, chilli, lasagne, or bolognese sauce.

Calcium-rich foods

Calcium is important for bone health, but it is also necessary for nerve and muscle function and blood clotting. While dairy is often thought of as the go-to source of calcium, there are plenty of calcium-rich foods that are suitable for vegans.

Soybeans and Soy Products

Soybeans are naturally rich in calcium, and foods made from soybeans, such as tofu, tempeh, and natto, are also excellent sources. Tofu made with calcium sulfate is particularly high in calcium, providing 53% of the Daily Value (DV) per 3.5 ounces (100 grams). Tempeh and natto are made from fermented soybeans, which provide good amounts of calcium as well as being a complete source of protein.

Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. Some of the varieties that provide the highest levels of calcium per cooked cup (about 175 grams) include white beans, pinto beans, kidney beans, and chickpeas. Beans and lentils are also rich in other nutrients, including iron, zinc, potassium, magnesium, and folate.

Nuts

All nuts contain calcium, but almonds are especially rich, providing 96 mg per 1/4 cup. Brazil nuts are the next best option, followed by hazelnuts.

Seeds

Seeds and their butters are also good sources of calcium. Tahini, a butter made from sesame seeds, is one of the best plant sources of calcium, providing 10% of the DV per 2 tablespoons. Chia seeds are another good option, providing around 14% of the DV per ounce.

Fortified Plant-Based Milk and Yogurt

Plant-based milk alternatives are often fortified with calcium and vitamin D. A 200ml portion of fortified milk typically provides around 240mg of calcium. Similarly, a 125g portion of a plant-based yogurt alternative, fortified with calcium and vitamin D, usually provides around 150mg of calcium.

Leafy Greens

Dark, leafy greens are often cited as being useful sources of calcium. Some of the best options include turnip greens, mustard greens, purple sprouting broccoli, spring greens, and Brussels sprouts. However, it is important to note that the calcium in these vegetables is less bioavailable due to the presence of oxalates, which can bind to calcium and reduce its absorption. Boiling vegetables can help reduce oxalate levels by 30-87%.

Other Options

Other vegan sources of calcium include amaranth and teff (two gluten-free ancient grains), seaweed (especially wakame and kelp), dried herbs (such as marjoram, mixed herbs, and oregano), tofu (calcium-fortified), and some breads (such as wheat germ bread and malted wheat bread).

Vitamins B12 and D, iodine and selenium

Vitamin B12

Vitamin B12 is essential for human health, and it is mainly found in animal products such as meat, eggs, and dairy. Therefore, vegans must take particular care to ensure they consume enough vitamin B12. Fortified plant-based foods such as plant-based milk, nutritional yeast, and certain breakfast cereals are good sources of vitamin B12 for vegans. Additionally, some mushrooms, seaweed, and algae contain small amounts of vitamin B12, but more research is needed to assess the bioavailability of B12 from these sources.

Vitamin D

Vitamin D is important for bone and muscle health, and it plays a role in the normal functioning of the immune system. While it can be obtained through direct sunlight, some people may be at risk of vitamin D deficiency, especially during winter months. To maintain sufficient vitamin D levels, it is recommended to take a vitamin D supplement, especially during the months with less sunlight. Vitamin D2 is suitable for vegans, and vitamin D3 can be derived from lichen. Consuming vitamin D supplements with a meal containing healthy fats, such as nuts, seeds, or avocados, can help with absorption.

Iodine

Iodine is a mineral that helps produce thyroid hormones, which play a crucial role in keeping cells healthy and regulating metabolic rate. The UK government guidelines recommend that adults get 140 micrograms of iodine per day. While iodine is commonly found in fish and shellfish, vegan sources include wholegrains, green beans, courgettes, kale, spring greens, watercress, strawberries, and organic potatoes with skin. Seaweed is also an excellent source of iodine for vegans, but it should be consumed sparingly due to its high iodine content.

Selenium

Selenium is an important mineral that plays a key role in various bodily functions, including reproduction and fighting infection. It can be obtained through dietary sources such as Brazil nuts, bananas, grain products, sunflower seeds, mushrooms, spinach, lentils, and pistachios. However, it is important to note that the selenium content in food depends on the amount of selenium in the soil where it was grown, and certain factors can affect the body's ability to absorb selenium.

Frequently asked questions