Vegan Diet: Not Suitable For These Individuals

A vegan diet is a plant-based diet that excludes all animal products, including meat, poultry, fish, eggs, and dairy. While a well-planned vegan diet can provide all the essential nutrients, certain individuals may not be suited to this dietary pattern due to specific health conditions or life stages.

Who Should Not Consume a Vegan Diet?

- Pregnant and Breastfeeding Women: During pregnancy and breastfeeding, it is crucial to meet the nutritional needs of both the mother and the developing child. A vegan diet may require careful planning to ensure adequate intake of certain nutrients like vitamin B12, calcium, and vitamin D, which are essential for fetal development and maternal health.

- Children: A vegan diet for children requires careful supervision to ensure they receive adequate energy and nutrients for growth. The NHS Eatwell Guide, for instance, is not suitable for children under the age of two due to their unique nutritional requirements.

- Individuals with Certain Health Conditions: Those with specific health conditions, such as chronic kidney disease, rheumatoid arthritis, or type 2 diabetes, may need to be cautious about adopting a vegan diet. It is important to consult with a healthcare professional to ensure that a vegan diet will not exacerbate any existing health issues.

- Individuals Prone to Nutritional Deficiencies: A vegan diet can be restrictive, and improper planning may lead to nutritional deficiencies. This is particularly important for individuals who are already at risk of deficiencies, such as those with malabsorption issues or limited food choices.

Pregnant or breastfeeding women

Pregnant and breastfeeding women can follow a vegan diet, but careful planning is required to ensure it is well-balanced and includes all the essential nutrients.

Pregnancy

Pregnant women need to be mindful of their nutrient intake, and a vegan diet can be lacking in certain nutrients. A poorly planned vegan diet may increase the risk of nutrient deficiencies, preterm birth, low birth weight, and improper foetal development.

A vegan diet is typically low in nutrients like vitamin B12, omega-3 fats, iron, iodine, calcium, and zinc, all of which are crucial during pregnancy. For instance, insufficient vitamin B12 levels may increase the risk of miscarriage, low birth weight, preterm birth, or birth defects. Similarly, low vitamin D levels may increase the risk of pregnancy complications such as preeclampsia, low birth weight, and miscarriage.

However, a well-planned vegan diet that includes nutrient-rich foods, fortified foods, and supplements can be safe and healthy during pregnancy. It may even offer benefits such as a reduced risk of preeclampsia, gestational diabetes, postpartum depression, and certain birth defects.

To ensure a healthy vegan diet during pregnancy, it is recommended to:

• Eat a variety of nutrient-dense plant foods, such as tofu, legumes, nuts, seeds, calcium-fortified plant yogurts and milk, nutritional yeast, and whole grains.
• Include fortified foods in your diet, such as plant milk and yogurt fortified with calcium.
• Take supplements, especially for vitamin B12, vitamin D, omega-3 fats, iodine, and choline.
• Consult a dietitian who specializes in plant-based diets to ensure you are meeting all your nutrient requirements.

Breastfeeding

Breastfeeding women on a vegan diet also need to ensure they are consuming enough calories and nutrients for their own health and the health of their infant.

Research has shown that a vegan diet does not diminish the nutritional value of breast milk. Breast milk from vegan mothers contains sufficient amounts of vitamin B2 and carnitine, which are important for infant development.

However, it is still crucial for vegan mothers to monitor their nutrient intake and ensure they are consuming a variety of nutrient-rich foods. Experts recommend including the following in your diet:

• Soy, nuts, beans, quinoa, and lentils for protein.
• Fortified breakfast cereals and grains, lentils, tofu, beans, and spinach for iron.
• Tofu, fortified breakfast cereals, and spinach for calcium.

People with chronic illnesses, such as Alzheimer's, kidney disease, rheumatoid arthritis, or type 2 diabetes

A vegan diet can be beneficial for people with certain chronic illnesses, but careful planning is necessary to ensure optimal nutrient intake and avoid potential drawbacks. Here are some considerations for individuals with these specific conditions:

Alzheimer's Disease

A vegan diet may have potential benefits for individuals with Alzheimer's disease or those looking to prevent cognitive decline. A vegan diet tends to be rich in nutrients such as vitamins, antioxidants, and dietary fiber, which may help prevent cognitive decline. Additionally, the intake of quercetin, a natural inhibitor of monoamine oxidase, can contribute to maintaining mental health and reducing the risk of Alzheimer's disease. However, it is important to note that a vegan diet may also lead to vitamin B12 and vitamin D deficiencies, which have been linked to Alzheimer's disease. Therefore, supplementation or careful dietary planning is crucial to prevent these deficiencies.

Kidney Disease

A vegan diet that includes whole grains, nuts, fruits, and vegetables can help prevent and slow the progression of chronic kidney disease. This is because plant-based diets tend to be lower in protein, which can be beneficial for individuals with advanced stages of kidney disease. However, it is important to work with a registered dietitian to ensure adequate protein intake.

Rheumatoid Arthritis

Some studies suggest that a vegan diet can help control rheumatoid arthritis symptoms by reducing inflammation. A vegan diet typically includes more anti-inflammatory foods and fewer saturated fats, which can trigger inflammation. However, it is important to note that a vegan diet alone may not be sufficient to manage rheumatoid arthritis, and other factors such as sugar intake and overall diet quality should also be considered.

Type 2 Diabetes

A vegan diet can be beneficial for individuals with type 2 diabetes by improving blood sugar management, insulin sensitivity, and weight management. However, it requires careful planning to ensure a healthy balance of plant-based proteins, carbohydrates, and healthy fats. Additionally, individuals with diabetes should monitor their blood sugar levels regularly and consult with their healthcare team to determine the optimal amount of carbohydrates in their meals.

In conclusion, while a vegan diet can be beneficial for people with certain chronic illnesses, it is important to work with healthcare professionals and carefully plan the diet to ensure optimal nutrient intake and avoid potential drawbacks.

People at risk of nutritional deficiencies, such as calcium, iron, vitamin B12, iodine, selenium, and vitamin D

People at Risk of Nutritional Deficiencies

Calcium

Vegans are at risk of calcium deficiency as dairy is the main source of calcium for non-vegans. Calcium is needed to maintain healthy bones and teeth. While vegans can get calcium from green, leafy vegetables, dried fruit, and calcium-fortified foods, the body cannot absorb all of the calcium from these sources. For example, spinach contains high levels of calcium, but the body cannot digest it all.

Iron

Vegans are not more likely to develop iron deficiency anaemia than the general population. This is because their diet is typically high in vitamin C, which aids the absorption of non-heme iron. However, iron from plant-based foods is still absorbed less efficiently by the body than iron from meat. Good sources of iron for vegans include dried beans and legumes, dark, leafy vegetables, dried fruits, nuts and seeds, and iron-fortified products.

Vitamin B12

Vitamin B12 is essential for the body to form nerves, red blood cells, and DNA. It is also crucial for cell metabolism and supporting the nervous system. The only natural sources of vitamin B12 are animal-based, so vegans are at risk of vitamin B12 deficiency. Sources of vitamin B12 for vegans include breakfast cereals and unsweetened soya drinks fortified with vitamin B12, and yeast extract, such as Marmite.

Iodine

Iodine is crucial for making thyroid hormones. While iodine is naturally available to vegans in seaweed, it can still be challenging for vegans to get sufficient iodine. A 2011 study found that vegans are at high risk of iodine deficiency. Low iodine levels can lead to hypothyroidism and can impair cognitive development in young children.

Selenium

Selenium is involved in protection from oxidative damage, reproduction, DNA synthesis, and thyroid hormone metabolism. Vegans in the US and Canada do not need to worry about selenium deficiency, as the soil in these countries contains enough selenium. However, vegans in Europe may have lower intakes of selenium due to lower levels of selenium in the soil.

Vitamin D

Vitamin D helps the body absorb calcium and phosphorous from food. People who don't get enough vitamin D are at a heightened risk of developing weak and brittle bones. While sunshine is a great source of vitamin D for vegans, it can be challenging to get enough vitamin D each day if you live in a colder climate. Good dietary sources of vitamin D for vegans include fortified foods, such as soy milk, orange juice, and almond milk, and mushrooms exposed to ultraviolet light when growing.

Athletes and bodybuilders with high protein requirements

A vegan diet is likely to be lower in protein than an omnivorous diet, and the protein may be of lower quality. This is because animal-based food sources are generally protein-dense, while plant-based protein sources typically contain a much lower proportion of protein. However, it is possible to plan and adhere to a high-protein vegan diet.

Athletes and bodybuilders may need to pay more attention to the quality of the protein they are consuming. Animal-based proteins are considered complete proteins and have a higher biological value than plant-based proteins. Plant proteins are also less digestible than animal proteins, and food processing methods like heating may further reduce digestibility.

Athletes and bodybuilders should also be aware that a vegan diet may be lower in certain micronutrients, such as vitamin B12, iron, calcium, and vitamin D. Vitamin B12 is found mostly in meat, poultry, and eggs, while calcium and vitamin D are found mostly in dairy products. Iron is also more bioavailable from animal sources.

However, it is possible for athletes and bodybuilders to get enough protein and other nutrients on a vegan diet, and there may even be some benefits to a vegan diet for these individuals. A vegan diet is typically lower in fat and higher in carbohydrates, which can be beneficial for endurance sports. A vegan diet is also high in antioxidants, which can aid in recovery by neutralizing free radicals produced by exercise.

People with specific dietary restrictions, such as those with nut allergies

Nuts are a common ingredient in vegan diets, as they are a good source of fatty acids and protein, which are important to include when excluding animal products. However, nut allergies are relatively common, and it is estimated that around 1 million Brits are full-time vegans with a nut allergy.

If you have a nut allergy, it is important to always read labels and be cautious of cross-contamination. Many vegan dairy substitutes are made with nuts, so it is important to find alternatives. For example, you could try seed-based spreads like sunflower seed butter or tahini instead of peanut butter or cashew-based spreads. Avocados are also a good alternative, as they provide healthy fats and fibre and are packed with nutrients such as potassium, folate, and vitamins E and C.

There are also several nut-free vegan milk alternatives, such as coconut milk, oat milk, and rice milk. When it comes to vegan cheese, tapioca or coconut oil-based options are usually safe for people with nut allergies, but it is important to always check the label for hidden nutty ingredients.

In addition to these substitutes, there are plenty of nut-free sources of plant-based protein, including legumes like chickpeas, beans, lentils, and peas, as well as seeds like flax, chia, pumpkin, and sunflower seeds.

It is also important to be aware of potential cross-contamination when choosing vegan meat alternatives, as many of these products contain legumes, which are a common allergen. However, there are some legume-free options available, such as the Impossible Burger, which only contains soy, or MorningStar Farms' veggie burger, which only contains black beans.

While it is entirely possible to be a vegan with a nut allergy, it is important to be cautious and informed about the ingredients in your food. It is also a good idea to consult with a dietitian or another expert to ensure that you are meeting all your nutritional needs.

Frequently asked questions