Vegan Diet: What To Watch And Why

A vegan diet can be a healthy choice, offering a range of benefits from improved blood sugar control to a reduced risk of certain diseases. However, it's important to be aware of potential pitfalls when transitioning to or maintaining this diet. Planning is key, and by joining support groups, you can gain valuable advice and a sense of community. It's also crucial to be vigilant about ingredients and learn to read labels, as animal products can be hidden in unexpected places. While a well-planned vegan diet can provide all the necessary nutrients, supplements may be beneficial in certain cases. A vegan diet requires dedication, but with the right approach and mindset, it can be a rewarding and healthy choice.

Nutrient deficiencies

Vitamin B12 is generally found in animal foods. While some plant foods may contain a form of this vitamin, there is debate about whether this form is active in humans. Vitamin B12-fortified products and supplements are reliable sources of vitamin B12 for vegans.

Vitamin D can be obtained by vegans through exposure to sunlight, fortified foods such as fat spreads, breakfast cereals, and unsweetened soya drinks, and supplements.

Omega-3 fatty acids can be obtained from plant sources such as walnuts, flaxseeds, hemp seeds, chia seeds, edamame, seaweed, and algae. However, evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those found in oily fish.

Calcium is needed to maintain healthy bones and teeth. Vegans can obtain calcium from green leafy vegetables such as broccoli, cabbage, and okra, fortified unsweetened soya, pea and oat drinks, sesame seeds and tahini, bread, and dried fruit.

Iron is essential for the production of red blood cells. Vegans can obtain iron from wholemeal bread and flour, breakfast cereals fortified with iron, dark green leafy vegetables, and dried fruits. However, iron from plant-based foods is absorbed less efficiently by the body than iron from meat.

Iodine and zinc are also nutrients that vegans may need to pay attention to. A well-planned vegan diet that includes nutrient-rich whole and fortified foods can help provide adequate nutrient levels.

Fortified foods and supplements

Fortified Foods:

• Fortified Dairy Alternatives: Include fortified dairy alternatives like soya drinks and yogurts in your diet. Opt for lower-fat and lower-sugar options. These products are fortified with calcium and often with vitamins B12 and D as well.
• Fortified Breakfast Cereals: Fortified breakfast cereals can be a good source of vitamin B12 and iron.
• Fortified Breads: Some breads are fortified with calcium and vitamin D. In the UK, calcium is added to white and brown flour by law.
• Fortified Plant-Based Milk and Juice: Fortified plant-based milk and orange juice are good sources of vitamin D and calcium.
• Fortified Spreads: Choose fortified fat spreads that contain vitamin D.
• Fortified Breakfast Cereals and Unsweetened Soya Drinks: These can be good sources of vitamin D.
• Fortified Nutritional Yeast: Nutritional yeast is a good source of vitamin B12 and has a cheesy flavor, making it a tasty addition to vegan dishes.

Supplements:

• Vitamin B12: Vitamin B12 is commonly found in animal products, so vegans may need to supplement this vitamin. It is crucial for maintaining healthy blood and a healthy nervous system.
• Vitamin D: Opt for vegan vitamin D2 or D3 supplements, especially during autumn and winter when it's challenging to get enough from sunlight or food alone.
• EPA and DHA (Omega-3 Fatty Acids): Algae oil supplements can provide these long-chain omega-3 fatty acids, which are important for maintaining heart health.
• Iron: Only supplement iron if you have a documented deficiency. Excess iron supplementation can cause health issues and interfere with the absorption of other nutrients.
• Iodine: Consider taking an iodine supplement or adding 1/2 teaspoon of iodized salt to your diet daily.
• Calcium: Calcium is best absorbed in doses of 500 mg or less at a time. Taking it with iron or zinc supplements may reduce their absorption, so spacing out these supplements is advisable.
• Zinc: Take zinc in the form of zinc gluconate or zinc citrate, and avoid taking it simultaneously with calcium supplements.

Remember, it's always best to consult a healthcare professional or a registered dietitian before taking any supplements to determine if they are right for you. They can advise you based on your individual needs and help prevent potential interactions or complications.

Vegan sources of calcium and vitamin D

Calcium is needed to maintain healthy bones and teeth. Non-vegans get most of their calcium from dairy foods, but vegans can still get enough calcium from plant-based sources. Good sources of calcium for vegans include green, leafy vegetables like broccoli, cabbage, and okra (but not spinach, as the body cannot digest all the calcium in spinach). Fortified unsweetened soya, pea, and oat drinks are also good sources of calcium, as are sesame seeds and tahini. In the UK, calcium is added to white and brown flour by law, so bread is also a source of calcium for vegans. Dried fruit, such as raisins, prunes, figs, and dried apricots, also contain calcium.

Vitamin D is needed to regulate the amount of calcium and phosphate in the body, which helps keep bones, teeth, and muscles healthy. Good sources of vitamin D for vegans include exposure to sunlight, particularly from late March/early April to the end of September. Fortified fat spreads, breakfast cereals, and unsweetened soya drinks (with vitamin D added) are also good sources of vitamin D for vegans. Vitamin D supplements are also recommended for everyone, regardless of diet, during the autumn and winter months, as it is difficult to get enough from food alone during these months.

High-protein foods

A well-planned vegan diet that includes nutrient-rich whole foods and limits processed foods can provide all the nutrients your body needs. However, vegans need to be mindful of their protein intake, as protein is one of the nutrients often lacking in a vegan diet. Here are some high-protein foods to include in a vegan diet:

Tofu, Tempeh, and Edamame

Soy-based foods like tofu, tempeh, and edamame are excellent sources of protein in a vegan diet. They originate from soybeans, which are considered a whole source of protein, providing all the essential amino acids your body needs. Tofu is versatile and can be used in various recipes, from stir-fries to salads. Tempeh has a firmer texture and a nuttier flavor, while edamame makes for a great appetizer or snack.

Legumes

Legumes, including beans, lentils, and peas, are powerhouse plant-based protein sources. Different varieties of lentils can contain up to 18 grams of protein per cooked cup, while beans typically range between 10 and 18 grams of protein per cup. Legumes are also excellent sources of complex carbohydrates, fiber, iron, folate, and several other beneficial plant compounds.

Nuts and Seeds

Nuts and seeds are great sources of protein and healthy fats. Some of the best options include almonds, walnuts, cashews, peanut butter, pumpkin seeds, hemp seeds, chia seeds, and flax seeds. Just one ounce of nuts or seeds can provide 5-7 grams of protein.

Nutritional Yeast

Nutritional yeast, affectionately known as "nooch" in the vegan community, is an inactive yeast with a cheesy, umami flavor. It provides 3 grams of protein per 2 tablespoons and is an excellent source of vitamin B12, which is mostly found in animal-based foods.

Seitan

Seitan is made from vital wheat gluten and is often used as a meat substitute in vegan dishes due to its chewy and hearty texture. A 3-ounce serving of seitan contains 21 grams of protein, making it a protein-rich option for vegans. However, it is not gluten-free, so it may not be suitable for those with gluten-related disorders.

Whole Grains

Whole grains, such as quinoa, wild rice, oats, and buckwheat, can provide extra protein in a vegan diet. For example, a cooked cup of quinoa contains 8 grams of protein, while wild rice provides 7 grams. These grains also deliver fiber, vitamins, and minerals, making them a nutritious addition to any meal.

Green Vegetables

While not as high in protein as other sources, green vegetables like spinach, Brussels sprouts, and green peas offer decent amounts of protein along with essential vitamins, minerals, and antioxidants. These nutrient-dense foods are also low in calories, making them a great addition to any vegan diet.

Omega-3 fatty acids

Of the three main types of omega-3 fatty acids, plant foods typically contain only alpha-linolenic acid (ALA). ALA is not as active in the body and must be converted into two other forms of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), to bestow the same health benefits. Unfortunately, the body's ability to convert ALA is limited, with only about 5% of ALA being converted to EPA and less than 0.5% to DHA. Therefore, it is important for vegans to consume plenty of ALA-rich foods or consider taking a plant-based supplement.

• Chia seeds: Just one ounce (28 grams) of chia seeds provides 5,000 mg of ALA omega-3 fatty acids, far exceeding the daily recommended intake. Chia seeds can be added to yogurts, smoothies, or salads, or used as a vegan substitute for eggs.
• Algal oil: Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. Studies have found that it is comparable to seafood in terms of its nutritional availability of EPA and DHA. Algal oil supplements are typically available in softgel form or liquid form, which can be added to drinks or smoothies.
• Hemp seeds: In addition to being a good source of protein, magnesium, iron, and zinc, hemp seeds contain about 30% oil and are rich in omega-3s. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. They can be sprinkled on yogurt or mixed into smoothies, or used to make homemade granola bars.
• Walnuts: Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, with about 65% fat by weight. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA, fulfilling an entire day's requirements of omega-3 fatty acids. Walnuts can be added to granola or cereal, sprinkled on yogurt, or enjoyed as a snack.
• Flaxseed: Flaxseed is a good source of fiber, protein, magnesium, and manganese, as well as omega-3s. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount. Flaxseed can be used as an egg substitute in baked goods or added to cereal, oatmeal, soups, or salads.
• Perilla oil: Derived from perilla seeds, perilla oil is often used in Korean cuisine and is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of this seed oil. It should be used as a flavor enhancer or dressing rather than a cooking oil to maximize its health benefits. Perilla oil is also available in capsule form.

When following a vegan diet, it is important to ensure a balanced intake of omega-3 and omega-6 fatty acids. Omega-6 fatty acids are known as pro-inflammatory fats, while omega-3 fatty acids are anti-inflammatory. The desired ratio of omega-6 to omega-3 is 4:1, but most Americans consume a ratio of 20:1, which can lead to excess inflammation in the body. Therefore, it is recommended to limit the consumption of omega-6-rich foods, such as pumpkin seeds, sunflower seeds, and oils like sunflower, corn, and sesame oil.

Frequently asked questions