Vegan Diet: What To Watch Out For

A vegan diet can be a healthy choice, offering benefits such as improved blood sugar control, lower cholesterol, and weight loss. However, it's important to be aware of potential pitfalls when transitioning to or maintaining this lifestyle. A well-planned vegan diet that includes nutrient-rich whole foods and fortified products can help prevent deficiencies, but supplements may also be necessary in some cases. Here are some key things to watch out for when considering a vegan diet:

- Nutrient Deficiencies: A vegan diet may increase the risk of certain nutrient deficiencies, including vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc. It's important to include fortified foods and consider taking supplements for these nutrients.

- Meal Planning: Transitioning to a vegan diet can be challenging, especially if you're used to eating processed and fatty foods. It's crucial to plan meals and stock up on vegan-friendly ingredients to ensure a balanced and nutritious diet.

- Support and Resources: Joining vegan communities and support groups can provide valuable advice and recipe ideas. Online resources and label reading guides can also help you navigate the transition and make informed choices.

- Restaurant Options: Dining out as a vegan can be tricky. It's helpful to identify vegan-friendly restaurants and menu options in advance. Ethnic restaurants, such as Mexican, Thai, and Indian, often have vegan-friendly dishes or can easily modify their menu items.

- Healthy Alternatives: It's important to find healthy vegan alternatives to your favourite foods. Opt for whole foods and limit highly processed vegan treats, as excessive consumption may lead to similar health issues as a meat-based diet.

Nutrient deficiencies

• Vitamin B12: This vitamin is generally found in animal foods, and vegans may struggle to meet their daily requirements through diet alone. Fortified foods and supplements are reliable sources of vitamin B12 for vegans.
• Vitamin D: Vitamin D is important for maintaining healthy bones and teeth, and it helps regulate calcium and phosphate levels in the body. Vegans can obtain vitamin D through exposure to sunlight, fortified foods, and supplements.
• Calcium: Non-vegans typically get most of their calcium from dairy products, but vegans can obtain it from fortified plant-based milk, green leafy vegetables (except spinach, as it is not easily absorbed), sesame seeds, tahini, and dried fruits.
• Iron: While a vegan diet can be high in iron, the body absorbs iron from plant-based sources less efficiently than from meat. Good vegan sources of iron include wholemeal bread, fortified breakfast cereals, dark green leafy vegetables, and dried fruits.
• Omega-3 fatty acids: Omega-3s are important for maintaining a healthy heart and reducing the risk of heart disease. Plant sources of omega-3s may not have the same benefits as those found in oily fish. Walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae are good vegan sources of omega-3 fatty acids.
• Zinc: Zinc is another nutrient that vegans may need to pay attention to. However, specific food sources for zinc are not mentioned in the sources provided.
• Iodine: Iodine is essential for overall health, and adding seaweed or iodized salt to your vegan diet can help meet the recommended daily intake.

In addition to focusing on nutrient-rich whole foods, vegans may consider taking supplements to ensure they meet their daily nutrient requirements. Vitamin B12, vitamin D, iron, calcium, and zinc supplements can be particularly beneficial for vegans who struggle to obtain sufficient amounts from their diet.

Fortified foods

Vitamin B12, for example, is mostly obtained from animal sources, so vegans may need to include fortified foods in their diet to ensure they get enough of this vitamin. Good sources of vitamin B12 for vegans include fortified breakfast cereals, unsweetened soya drinks, and yeast extract, such as Marmite or nutritional yeast flakes.

Calcium is another nutrient that vegans may need to be mindful of, as it is typically obtained from dairy products. Fortified plant-based milk, such as soya, pea, and oat drinks, can be a good source of calcium for vegans, as can green leafy vegetables like broccoli and cabbage (but not spinach, as the body cannot digest all the calcium from spinach).

Vitamin D is also important, and while this can be obtained through sunlight, vegans may also choose to include fortified foods such as fat spreads, breakfast cereals, and unsweetened soya drinks.

Other examples of fortified foods that can be included in a vegan diet are iron-fortified wholemeal bread and breakfast cereals, and omega-3 fatty acid-rich foods like walnuts, ground linseed (flaxseed) oil, and rapeseed oil.

It is worth noting that while fortified foods can help ensure adequate nutrient intake, it is still important to eat a varied and balanced vegan diet overall.

Vitamin supplements

A vegan diet is based on plants and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. A well-planned and balanced vegan diet can provide most of the essential nutrients required by the body. However, certain nutrients may be difficult to obtain through diet and fortified foods alone.

Vitamin B12

Vitamin B12 is found in foods of animal origin, such as meat, fish, and dairy products. Fortified foods and supplements are the only reliable sources of this vitamin for vegans. Deficiency of vitamin B12 can lead to anaemia and nervous system damage. It is important for protein metabolism and the formation of red blood cells. The recommended daily intake for adults is 2.4 mcg, 2.6 mcg during pregnancy, and 2.8 mcg while breastfeeding.

Vitamin D

Vitamin D is often referred to as the "sunshine vitamin" as it is produced in the body through exposure to sunlight. It is also found in oily fish, eggs, and dairy products, which are excluded from a vegan diet. Vitamin D is vital for immune function, bone and muscle health, and the absorption of calcium. The recommended daily allowance for vitamin D is 600 IU (15 mcg) for children and adults, and 800 IU (20 mcg) for the elderly and pregnant or lactating women.

Vitamin K2

Vitamin K comes in multiple forms, and while vitamin K1 is easily attainable through a plant-based diet, vitamin K2 is not. It is critical for enabling the body to properly manage calcium, moving it away from soft tissues and towards bones and teeth. Vitamin K2 is found in animal-based foods such as butter and egg yolks, as well as some plant-based foods like fermented foods.

Iodine

Iodine is required for the production of thyroid hormones, which are important for metabolism and growth. It is mainly found in dairy, fish, and seafood, which are excluded from a vegan diet. Iodized salt is a common source of iodine, but many vegans opt for natural forms of salt that do not contain iodine. Seaweed is a plant-based source of iodine, but it would need to be consumed in large quantities to meet the recommended daily intake of 150 mcg for adults.

Zinc

Zinc is an important mineral for overall health and is found in a variety of plant-based foods, including legumes, tofu, nuts, seeds, and grains. However, many vegan foods that are rich in zinc also contain phytates, which hinder the body's ability to absorb zinc. As a result, vegans may need to increase their zinc intake or consider taking a zinc supplement. The recommended daily allowance for zinc is 11 mg for men and 8 mg for women.

In addition to these vitamins and minerals, vegans should also pay attention to their intake of omega-3 fatty acids, iron, calcium, and selenium. A varied and balanced vegan diet that includes fortified foods and supplements can help ensure adequate nutrient intake.

Meal planning

Stock Up on Vegan Staples

Ensure your pantry and refrigerator are well-stocked with vegan staples such as grains (rice, pasta, quinoa, oats), legumes (beans, lentils, chickpeas), nuts and seeds, plant-based milk, tofu, tempeh, and vegan cheese. Having these basics on hand will make meal preparation easier.

Focus on Variety

Include a variety of fruits and vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy alternatives in your daily diet. Aim for at least five portions of fruits and vegetables every day. This will ensure you get a range of essential nutrients and make your meals more interesting.

Fortified Foods and Supplements

Include fortified foods or supplements to obtain nutrients that may be lacking in a vegan diet, such as vitamin B12, vitamin D, iodine, selenium, calcium, and iron. B12, in particular, is mainly found in animal products, so vegans may need to supplement this vitamin.

• Plan Ahead
• Connect with Other Vegans

Join vegan communities, either online or locally, to exchange recipes, get advice, and find support. This can be especially helpful when you're first transitioning to a vegan diet, as you'll have a network of people who can offer guidance and suggestions for vegan-friendly foods and restaurants.

Be Mindful of Ingredients

Get into the habit of reading ingredient labels. Some products may not be obviously vegan or may contain hidden animal-derived ingredients. Common non-vegan ingredients to look out for include honey, carmine/cochineal, gelatine, and shellac.

Restaurant Research

When dining out, do some research beforehand to identify vegan-friendly restaurants or dishes. Look for ethnic restaurants that often have vegan options, such as Mexican, Thai, Middle Eastern, Ethiopian, and Indian cuisines. Don't be afraid to ask about vegan options and modifications to make your dining experience more enjoyable.

Vegan-friendly restaurants

When it comes to eating out, vegans may need to do some research and planning to find vegan-friendly restaurants. One way to reduce stress is to identify vegan-friendly eateries ahead of time by using websites and apps such as HappyCow, VeganXpress, and Vegman. It's also a good idea to scan the menu online before visiting a non-vegan restaurant, and calling ahead to see if the chef can prepare a special vegan dish.

Some types of restaurants are more likely to have vegan options or be able to modify dishes to make them vegan. These include Mexican, Thai, Middle Eastern, Ethiopian, and Indian restaurants. For example, vegans can enjoy tofu scramble, pizza, and vegan cheese at Frida's/Diego's Cantina in St. Louis. Bombay Food Junkies, also in St. Louis, serves plant-based street food inspired by Mumbai, including a Chipotle Cauliflower Bowl.

Memphis, a city known for its BBQ, also has several vegan-friendly eateries. For instance, the family-owned café at 2158 Young Ave has served vegan BBQ to celebrities like Bill Clinton, Janet Jackson, and Ariana Grande. The city also has a vegan food bus called Magic Food Bus, which serves vegan burgers, and a bakery called Lulu's Cafe & Bakery, where almost everything is made from scratch using local and seasonal ingredients.

Frequently asked questions